Dan John on perfecting that there cattleball swing

This clip from one of Dan John's seminars is fantastic, and not just because of the community rec center attendees and dad jokes, but because this man can flat out teach. He makes it so easy to understand how the human body functions, or how it should be functioning. 

I love the kettlebell swing, and the information contained in this vid helped me tweak my form. The whole attacking the crotch thing is something I wasn't doing, which is strange because I attack it plenty while not training. 

I know this is an old vid with information many already know, but I'm sharing it anyway on the off chance that if someone stumbles upon this blog they'll find it helpful. Hahaha that's funny. The whole stumbling upon this blog part, that is. 

I'm off to attack crotches. 

The state of my training, with pictures

I've now been training MMA/self defense for around 3 months. I think it's been that long. I don't pay attention to these kinds of details anymore. I just go in and work my ass off each day and try to forget about yesterday. Or, that's just a poor excuse for slaughtering my short term memory during my wild and out party years. Sure we've all been there, but I doubt any of you injected pure MDMA with a turkey baster through your nostrils.

Living forever aside, I've made great progress. I've really had to scale back my strength training since it interferes with my "combat" training, yet I am stronger than I've ever been, I'm more explosive than ever, faster, and way more awesomer looking with my shirt off. Yeah. WAY more awesomer. That's important when being punched in the face, right? I thought so. Oh, and I weigh in around 180lbs now. Wow.

So, without further adieu, here are a few pictures of me beating the piss out of a mouthy tire with an 8lb sledge. This was just a conditioning finisher. BTW, you like that mammoth EliteFTS wrist brace? Yeah I know you do. I've been rehabbing that wrist for awhile now, and my healing timeframe has gone on for an exceedingly long time. I imagine punching things does not create a conducive healing environment. I'll need to see an abstract on pubmed before I make a final determination.

Now that I've got your pants area all worked up, here's a vid from the following training session. 20lb sledge, 5x10e for power. This was the 3rd set so I'm not sure how much power I was making. 

20lb sledge finisher video

I'll fix the embed later. You know, when I'm not at work and am able to. On second thought, F all of that. Blogger can't find my video, unless "Angry Birds Cinematic Trailer" is it. I don't think so though.

For all zero of you who asked, here is what my strength training primarily consists of:

Deadlifts (deficit, sumo, standard)

Squats (box, front, farmer's, goblet, split squat)

OH press (barbell and KB)

Farmer's walk

Pull-ups and rows

Various other BW movements, much of it done on the suspension trainer

Macebell training

DB snatches

Ancillary grip strength training

That's just stuff on my own. I do loads of core work in my training, but I'm pretty much over this entry and need to go to the store. If anyone wants actual details on core work, prehab/rehab stuff I do, along with my stretching then I'll gladly expound.

Love you all. 

Some new toys, and knee discomfort is uncomfortable

Well, one of my favorite sites for really expensive workout equipment FINALLY got their resistance bands back in stock. That would be EliteFTS. Sure there are plenty of other bands out there that are fantastic, but I like to support certain companies and this is one of them. So I immediately ordered a couple "average" bands. They naturally went on sale for 25% off the next day, but I'm so incredibly wealthy that I scoff at such handouts. I don't want your charity! I mean, you can tell my over abundance of wealth just by the mere fact that I have a Blogger blog and not my own domain. Tremble before my wallet which may or may not be falling apart. All jokes aside (which will undoubtedly be taken seriously by someone, here is the average band compared to the light:

That's a hefty band. Here is their band calibration chart just in case anyone is interested:

I'll be using these for sprints, rows, presses, core work, isometrics, and stretching. They're such a fantastic tool. If I had a large reader base I'm sure I'd receive comments like "BRO WHY R U NOT USING THE BANDS FOR BENCHING AND SQUATTING? THAT'S WHAT THEY ARE MADE 4 BRO. STAY 2TRU." Well, fictional reader powerlifter guy (sorry PLs I know all of you aren't uneducated neanderthals), I literally have no way to use these at my gym for either movement as my gym's bench press benches do not have pegs nor do the power racks. Oh wait, my gym doesn't even have a power rack. I used to leave that as a suggestion in the suggestion box daily. My words have so far gone unheeded. I should be used to that by now.

I did discover another goal: I'm not even strong enough to do a one arm OH press with the average band, so I'll certainly be working on that.

Mix up your training people. Break up the monotony that some of our daily routines unfortunately inflict. In a later blog I'll show you how and where I use these tools. I'll even provide photographic evidence. Does that make your pants excited?

I almost forgot about my knees. For the first time, that I can remember at least, my knees are sore and making me slightly tentative. I have been putting them through hell the last several weeks due to my training for mastering the pistol squat, but I feel that has been doing nothing but strengthening them. Well, on Tuesday I did some heavy plyometric exercises. The one that pushed me over the edge was the plyo box jump, jump down, and immediately explode into a long jump. I've been able to go deep on squats (ass to floor, or hammy to calf. whichever) for quite awhile now, but nothing has stressed my knees like the aforementioned plyo exercise. Wow. Next time I'm going to use a mat.  When I jump off the plyo box I went deep on my landing, and same goes for the landing after the long jump. My knees are literally up at my chest.

So, live and learn. Plyometrics are no joke and I know that. I should have cushioned my landing with a mat while doing this exercise. My knees are just a tad sore and that's it. It'll go away, but let this be a reminder to not immediately go into hero mode before you're ready!

If any of you are wondering when I became such a proponent of full squats, and I know ALL of you are, it was after watching a training session with Dirk Nowitzki and the great Holger Geschwindner. Dirk has an amazing ability to recover from knee injuries quickly, and that is largely attributed to his training with the German mad scientist. Holger has Dirk do court long ass to floor long jumps. It looks awfully silly when a 7 footer is doing it, but that workout has conditioned his knees to perform and remain stable through the full range of motion. That's necessary in basketball, and most pro sports, as awkward falls are the norm. I fully realize that doing that is not ideal for everyone, and it's certainly something that no beginner should ever attempt. You have to work yourself up to the point where you do have that flexibility and strength in the knees to get that low. Otherwise you could be facing massive injury, because knee injuries are nothing to joke about unlike most every single Presidential nominee for the next term.

Stay hard, Dallas.