The Presence and Development of Slacklining in Las Vegas *Sponsored Content*

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Photo: pixabay.com

Las Vegas truly embodies the notion of being “Entertainment Capital of the World” by featuring a plethora of events that capture the essence of the city. Yes, it’s still synonymous with casinos, but with the constant growth in technology and the emergence of many amusement venues, the desert has had no other choice but to adapt.

Casinos, as you might have known by now, have branched out from the typical land-based establishments to their similarly viable online counterparts to provide gamers with convenient options without losing the authentic experience. More platforms began exploring this idea, so much so that the likes of Gala Casino started providing welcome bonuses and live dealers streaming features to new players. This is just a simple reflection of Las Vegas’ continuous evolution and how it embraces the general concept of innovative entertainment.

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Photo: Wikipedia.org

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September Slackline Workshops @ Boulder Brighton

septemberslacklineBBIt’s been a super busy summer – catch me at the tail end of our seasonal fun in the sun, this weekend at Boulder Brighton Climbing Centre’s Climbing Festival teaching 30 minute slacklining workshops, all abilities welcome!

 

 

Why are Front Planche progressions such a mission? | The Cloudfoot Diaries #56

I don’t know if it is the illusory, effortless nature that planche masters seem to exude in the photos I have seen, or my inflated ego that leads me to believe I can hold a front straddle planche, but either way I’m still deflated and confused at just how much of a mission it is to hold this f*!*in’ thing!

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Pondering the requirements of a personalised training programme | The Cloudfoot Diaries #47

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With the global new year’s resolution craze under the title ‘health and fitness’ being somewhat viral each and every January, I have been thinking lately about my own goals and the requirements that need to be present in my training programmes for 2015. Whatever your physical goals are, the information is out there on how to attain it.

For me personally, my quest towards ‘Ninja status’ continues. With a new found interest in the sport and methodology of Weightlifting coming in the latter part of 2014, and a continuing desire to achieve the most ridiculous of gymnastic holds, a key question for me when designing and researching the available methods on how to achieve this was; ‘How can I combine gymnastics and weightlifting together, into a week-by-week programme?

Taking that question a step further; ‘What are my physical goals for 2015?‘ and ‘How can they be implemented in to the same programme, as a semi-professional athlete?

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Planches in your pants are a must

These are important questions to ask yourself for your own training. Following people’s programmes is a great idea, as long as they aim to deliver the same sort of results that you are striving for. Too many people out there fall for the Men’s Health Bullshit Special, that rarely addresses real weaknesses of the individual (or has a built-in methodology on how to do so) and is founded upon achieving often unrealistic goals that are based on fads and mass-marketable appeal. You know turd is in the air if your workout can’t be completed without buying the author’s supplement inventory.

One of my favourite pastimes is digging around the internet, researching whatever it is I’m interested in. In this instance, combining gymnastics with weightlifting isn’t really talked about other than within the realms of Crossfit, which doesn’t interest me beyond the programming side. I’m more psyched for movement enhancement, a state of flow and ninja prowess, than I am increasing my capacity to that of an engine.

The Chinese Olympic Weightlifting team are renowned for combining gymnastics with weightlifting, except they are all juiced to rafters from aged 11 meaning they can recover overnight and go again, for years on end. I’m not taking steroids, so I have to bare in mind I’m realistically not going to be able to match their training standards, however much I might think I’m superhuman.

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Programming is everything. The highest quality results don’t surface from the ‘I’ll just feel my way through today’s improvised workout‘ anymore. Scientific programming produces the best of the best; just look at the Soviet’s gymnastic and weightlifting record (science combined with ruthless political agenda no doubt, but still science nonetheless).

Programming yourself is tricky, however. It’s hard not to over complicate the template and to be brutally honest about where your weaknesses lie.

Considerations and requirements for my own programming were as follows;

  1. Increasing my Snatch lift from 63kg to 70kg and Clean and Jerk from 90kg to 100kg.
  2. Increasing Front Squat 3RM from 90kg to 100kg.
  3. Progressing along the seemingly infinite path towards holding a Planche and Front Lever.
  4. Mobility exercises that develop my own mobility weaknesses and progression towards achieving the splits (in time); ankles and hips mainly.
  5. Gymnastic movement progress – notably the roundoff and basic tumbling.
  6. Intrinsic prehab exercises to help prevent injury as much as possible.
  7. Training 6 days a week whilst somehow still having a life
  8. Increase my lean muscle mass – body weight increase from 82kg to 85kg.
  9. A basic metabolic conditioning component (I’ve noticed stagnations in my strength and recovery progress without including this)
  10. Each session can’t really exceed 90 minutes in length. I have friends. Honest.

The above are scheduled in for a 12 week block. Programming beyond this and I tend to lose focus. 12 weeks also allows you to tell what is really effective and what is rubbish.
Of course, the appropriate deloading and recovery protocols are included – 12 weeks straight up is not a wise move.

So how do exemplary sessions look like taking the above into account? In what order do each of these requirements exist?
Here are some ideas;

Option 1
Warm up
Low Intensity Skill Training (Handstand progressions / variations)
Sprints / Plyometrics
Strength Training 
Stretching

Option 2
Warm up 
Low Intensity Skill Training 
Weightlifting
Metabolic Conditioning
Stretching

Option 3
Warm up
Low Intensity Skill Training
Weightlifting 
Gymnastics Static / Dynamic Strength 
Stretching

Option 4
Warm up
Low Intensity Skill Training
Gymnastics Static / Dynamic Strength
Accessories
Stretching

Option 5
Warm up
Gymnastics Class 
Stretching

The reason for the skill training being placed directly after the warm up is because this is when your nervous system is freshest. If you’re progressing through a technical movement or hold you do not want to be attempting to reinforce the motor pattern after you’ve exhausted yourself. Fresh is best. Low intensity is important, too. From the resources I have found, it has been suggested that if you use a high intensity before your main work begins, you’re at risk of fatiguing key muscles that you’re going to need for proper progression later. A lower intensity progression is a wiser move as it allows you to still reinforce a position without it tiring out stabiliser muscles too early.

Also, with so many considerations to include in a session, time management is key. Throwing the skills in early as part of an extended warm up, each and every time I train, means I’m getting in the mileage without realising. Productivity!

So how does this all fit in to a week’s schedule? That’s the next post…

Resources
Gant Grimes Hybrid Crossfit PDF
Greg Everett – Olympic Weightlifting
Christopher Sommer – Foundation 1 and 2
Eric Cressey – Show and Go

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Harry Cloudfoot is a slackline instructor and stunt performer based in London. You can follow him on Twitter or read his other Cloudfoot Diaries here.

 

 

Preparation for my first weightlifting competition | The Cloudfoot Diaries #46

Preparation is well under way this week for my first weightlifting competition. With just ten days notice, and thirteen weeks of lifting experience, I have been invited to enter the ‘London University Series 2‘ beginner weightlifting comp, held at no other than my local human performance lab, Locker 27.

Here’s how I’m training this week to ensure I lift the most amount of metal on the day …

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New Video for LIFT PERFORMANCE APPAREL Portraits feat. Harry Cloudfoot | Episode 1

At least 3 months of hard work, multiple site visits across the UK, and dropping a lot of verbiage in an intimate, #vanlife interview, led to this inspirational piece of footage.
Episode 1 of LIFT’s ‘Portraits’ series takes an in-depth look into why LIFT’s athletes do what they do. You can check the episode below.
Read on and find out more about how we created the video and why I’m so stoked with my involvement with LIFT.

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Cloudfoot applies for the Fire Brigade | The Cloudfoot Diaries #44

Torn between the rogue lifestyle of insecure unemployment,  and the desire to eat in clean clothes, I decided to send off an application for a job – gasp – with the London Fire Service as their Fitness Advisor.

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For those of you following my own training militancy, you get no points for guessing how I would train those fuckers and what they would end up looking like in 36 weeks of being succumbed to my sadistic methodology.

I filled out the form half-knowing that an institution wouldn’t hire a man with no address and  a derivative of cummulo-nimbus for a second name. Hence the slightly passionate, yet tongue-in-cheek tone.

Here’s what I sent them:

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Next day soreness and thoughts on Specificity | The Cloudfoot Diaries #43

domsDelayed Onset Muscle Soreness, DOMS or Domåge Frais as it has been recently termed by myself, is that feeling you get the next day after training – when you sit down, it hurts. When you stand up, it hurts. Doing anything, hurts. That’s what you get when you haven’t trained for a while, at all, or you’ve tried a new method that has shocked your muscle into a sore mess.

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Cloudfoot’s foot on BBC 1 | The Cloudfoot Diaries #42

This will make you laugh.
Earlier this week I received a call from a BBC 1 producer regarding slacklining.
These calls come in every so often, usually; you’re lying in bed with company or driving at high speeds, or even parking yourself on the toilet. Due to the distractive nature of your task whilst taking the call, miscommunication is a given.

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Building your Will Power with the Daily Delay | The Cloudfoot Diaries #41

Today I had a day spare, rescued from the recent timely demand of having a job. I thought since I hadn’t written anything in a long time, I’d share with you a random thought and perhaps a more practical idea. if nothing else.

I have been thinking today about the process of delayed gratification, and what undergoing that process does to stimulate and build your sense of will power.
With everything becoming more available and more instant than this instance itself, my intuition declares that taking the opposite path is needed. One of control, one of slowness. One of aware, delayed gratification.

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