2 key principles for training around an injury | The Cloudfoot Diaries #80

I’ve been injured numerous occassions with various grades of severity and as time goes on, I’m discovering more and more what are the useful mindsets to employ whilst recovering and what thoughts and practices should be discarded.
All too often, people let injuries snowball into excuses for stopping. Stopping their training, stopping their goal-hunting, stopping their positive attitudes etc. And I’ve realised that thinking this way is not useful because it’s the “I’m a victim of circumstance” attitude instead of “I am going to seize this opportunity!”.

It might not be obvious but if you’re injured and it’s not life threatening, you actually have a set of real opportunities you must capitalise on.

I’d like to share with you some of the useful mindsets and principles I have discovered. Perhaps they will assist you in overcoming whatever injuries you currently have.

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The Gymnastic Bodies Coach Sommer Interview | The Cloudfoot Diaries #67

Christopher Sommer Gymnastic Bodies

Coach Sommer
doesn’t really need an introduction from me. If you’ve never heard of him, it’s worth your time checking him out. In a nutshell, he’s coached a load of gymnasts to championship level over a few decades and knows what it takes to build a real gymnastic body – one that can function and perform to a high level but can also adapt and manage day-to-day realities and challenges. Sans bullshit.

Tim Ferriss did a wicked interview with Sommer, questioning him lots on the training process and various important points surrounding it.

A personal favourite takeaway from the interview was that it takes 211(+/-) days for soft tissue to adapt to a stimulus, apparently. I didn’t know it took that long for a change to be made but it makes sense when you realise muscle adapts nearly twice as fast compared to other softer tissues.

In terms of your own experience, what’s easier to build in less time, guns or range of motion?
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Praise Shiva, it’s DeLoad week | The Cloudfoot Diaries #60

After burying myself at the end of week 3 with a good old dose of overreaching, I couldn’t have felt more relieved to begin seven days of deloading nirvana.

38

Now’s the time to start the recovery process….

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Week 3 of 12 – Everything Hurts | The Cloudfoot Diaries #59

Only 3 weeks in and I’m now in a lot of pain. My joints are aching. My tendons nagging. And my energy levels nowhere to be seen.

burntout

Hints towards the flavour of overreaching are present. My appetite has decreased significantly and I’ve resorted to behaviour matching that of an insomniac when in bed. To be honest, it’s been a rough week. Time to reassess the programme some more. Training used to be fun!

A quick rundown of week 3;

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Combining Gymnastics with Weightlifting; Week 2 of 12 in review | The Cloudfoot Diaries #58

The second of the twelve week, gymnastics and weightlifting combo-experiment is complete. Rather than post each day separately, I’ve compiled the training log and lessons learnt in to one post.

kai

I had the privilege to sit down with master stuntman and all-round nice guy, Mr Kai Martin  (click the link and check his showreel..Holy Shit!) at the beginning of the week, to pick his brains on programming and the like. If there’s a goal I’m trying to achieve, relating to strength, hypertrophy or some for of gymnastic skill acquisition, Kai has probably done it – it’s his job to get in shape to match the actor that he’s doubling, and they include famous actors of all shapes and sizes.

Here’s what he had to say relating to my programme…

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From Weakness to Strength – New Snatch PB! | The Cloudfoot Diaries #57

Day 6 of 6 has been and gone for week 1. Here’s me harping on how weak I am towards the tail end of the first week and yet today saw me hit a new PB on the Snatch – 70kg, the very weight I missed on my third lift at my first weightlifting comp.

Then my coach suggested 73kg, followed by 75kg. Well, I was pretty shocked and surprised from hitting 70, and my CNS felt pretty fried so I didn’t hit 73kg as shown below…


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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!

easyPlanche

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If you’re ready early, GO! | The Cloudfoot Diaries #55

Briefly carrying on the theme of life’s interventions…

I’d finished work and had an hour until the scheduled time of Weightlifting club started. I felt energised and knew if I went to sit down and rest, my feet would elevate, my relaxation phase would kick in, and it would be over. Day 4 of the programme brought about a lesson in readiness;

If you’re ready early and ahead of schedule, don’t wait, GO! 

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When life gets in the way | The Cloudfoot Diaries #54

Day three of training and already life has gotten in the way. I could lie and tell you I crushed the schedule. The reality was I felt weak as piss, sore as hell and had a whole sandwich of life issues to get in the way of focusing on getting the job done.

I’m a firm believer of the power of our three centres; physical, emotional and spiritual. I can attest from my own experience that if any of the three centres are significantly out of whack, your training is going to highlight it. For me, Day 3 saw all three areas significantly tarnished due to life’s ups and downs and I found it very difficult to do even the most basic of drills.

threecentres

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Chewing what you’ve bitten off | The Cloudfoot Diaries #53

Day 2 of the ninja blueprint and I’m already sore as shit. Awesome. Clearly got a long way to go.
This session was a focus on Weightlifting, complemented by some gymnastics dynamic strength work and shoulder prehab/mobility work.

Foam Roll – Adductors, ITB, Quads, Thoracic, Pecs, Hip Flexors
Lacrosse Ball – Calves, Piriformis

Pulse Raiser – Skipping for 200 contacts

Mobility – Variety of exercises for 5 minutes, specific attention to ankles, hips/adductors and thoracic spine.

2 sets x 10r GHD with PVC pipe behind neck – also courtesy of Klokov.

Handstands – 5 sets for max. time on paralettes – with aid of the wall where necessary. The goal here is to really differentiate between a stacked position versus a banana-shaped handstand. Banana is much easier to hold, but stacked is the style I’d rather master.

handstandstyles

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