Skjoldvang Posted April 29, 2008 Report Share Posted April 29, 2008 Det er nemlig rigtig fedt. Der er lavet rigtig mange rigtig gode podcasts som er værd at lytte til også. På "iTunes U" kan det være du kan finde nogle fede ting om fysiologi eller træning, der er gratis (bruges som "infomercial" for universiteter i USA)God træning skipper Kunne ikke finde så meget der er rigtig interessant, så vil du ikke skrive navn og "forfatter" hvis du finder nogle gode podcasts?! :4thumbup: Quote Link to comment Share on other sites More sharing options...
Waits Posted April 29, 2008 Report Share Posted April 29, 2008 Kunne ikke finde så meget der er rigtig interessant, så vil du ikke skrive navn og "forfatter" hvis du finder nogle gode podcasts?! :4thumbup:Jeg er ikke inde i hvad der ligger om fysiologi men se her for andre emner http://www.motion-online.dk/fora/index.php...c=43925&hl=ang. 4-timer så har han nogle gode pointer, men han rejser jo selv rundt og holder oplæg, f.eks. var han i DK i pengemagasinet tror jeg det var, og dermed har han inkl flytid fra USA jo overskredet sin egen grænse men det er helt sikkert at de fleste kan effektivisere. Det bibliotek jeg sidder på er der f.eks. ikke internet (eller jo det er bare pisse dyrt), man må ikke tale, bestiller man bøger er de der efter 70 minutter, maden er dyr, og i øvrigt kender jeg ikke mange der, hvilket betyder at når jeg sidder der, så når jeg sindsygt meget i stedet for mange andre steder hvor man lige sludre lidt, tjekker lidt email, venter på at bøgerne kommer etc.Hans ide om at arbejde f.eks. med at læse eller skrive i de timer man er mest effektiv, og derefter når man går lidt ned, lave f.eks. powerpoint shows og lave internet research er god. Ligeledes at man max holder 20 minutter møde, istedet for det altid trækker ud i uendelighed. Men man skal huske at alle "overspringshandlingerne" eller det der ikke er optimalt effektivt ofte har en social side, hvor man hører sladder, der skabes tillid, man ser nye måder at have arbejdsgange etc. og det er der i høj grad OGSÅ brug for. Quote Link to comment Share on other sites More sharing options...
Guarden Posted April 30, 2008 Author Report Share Posted April 30, 2008 Jeg er ikke inde i hvad der ligger om fysiologi men se her for andre emner http://www.motion-online.dk/fora/index.php...c=43925&hl=ang. 4-timer så har han nogle gode pointer, men han rejser jo selv rundt og holder oplæg, f.eks. var han i DK i pengemagasinet tror jeg det var, og dermed har han inkl flytid fra USA jo overskredet sin egen grænse men det er helt sikkert at de fleste kan effektivisere. Det bibliotek jeg sidder på er der f.eks. ikke internet (eller jo det er bare pisse dyrt), man må ikke tale, bestiller man bøger er de der efter 70 minutter, maden er dyr, og i øvrigt kender jeg ikke mange der, hvilket betyder at når jeg sidder der, så når jeg sindsygt meget i stedet for mange andre steder hvor man lige sludre lidt, tjekker lidt email, venter på at bøgerne kommer etc.Hans ide om at arbejde f.eks. med at læse eller skrive i de timer man er mest effektiv, og derefter når man går lidt ned, lave f.eks. powerpoint shows og lave internet research er god. Ligeledes at man max holder 20 minutter møde, istedet for det altid trækker ud i uendelighed. Men man skal huske at alle "overspringshandlingerne" eller det der ikke er optimalt effektivt ofte har en social side, hvor man hører sladder, der skabes tillid, man ser nye måder at have arbejdsgange etc. og det er der i høj grad OGSÅ brug for.Hehe, så langt er jeg ikke nået i den endnu, men ja, 4 timer er godt nok ikke meget. Hmmm, måske jeg skal opsøge sådan et bibliotek. Hjemme i hytten hvor jeg sidder er der håndværkere på etagen ovenover, hvilket lyder som om de er ved at oprette et stenbrud Quote Link to comment Share on other sites More sharing options...
Guarden Posted April 30, 2008 Author Report Share Posted April 30, 2008 (edited) Onsdag 30.04.2008 under pisk af Musashi HardCore @ fitness dk AdelgadeDeltog selv på holdet til en afveksling. Hvor er det da bare en møg fed time, puklet godt og grundigt igennem med verdensklasse instruktionOpvarmningZ-healthM215 minNederdrægtig reaktionsøvelse = 15 repSandsæk EDT Kompleks = 10 minReverse Lunge + Opadstød25 kg, 5/5 x 4PistolsBW + 10 kg, 3/3 x 1BW, 3/3 x 3Var pænt brændt af i skinkerne efter sidste 2 dages squat og pistols så kørte BW de sidste 3 omgangeCrossbody Shouldering + lateral lunge25 kg, 5/5 x 4Blev udført som en cirkel, så fik banket 4 cirkler igennem på de 10 min. Hot damn det var hårdt Mavehelvede = 5 minL-sits (assisted) med bencirklerPlanken + primale parringsmanøvrer Kettlebells EDT Komplex = 10 minDouble Snatch2 x 24 kg, 5 x 6Renegade Rows2 x 24 kg, 1/1 x 5 x 6Serratus Crunch2 x 24 kg, 5 x 5 :king: :king: EDT Komplex 3 = 4 minReverse lunge snatch24 kg, 5/5 x 2Alternating pushups over kettlebell3/3 x 2Så var det sidste presset ud af citronen. Vildt lækker fornemmelse i kroppen af bare at være gennembanket. Idéen bag øvelsessammensætningen er at ramme samtlige bevægemønstre kroppen er i stand til, hvert eneste workout.Her taler viSquatDødløftRotationLungePres TrækKettlebell-delen er primært tænkt som power-endurance delen, hvor powerbags-komplekset skal have mere metabolisk natur. Øvelserne imellem er primært bodyweight-øvelser, for at lære folk at beherske deres krop, lære korrekt opspændingsteknikker m.m. Herved bliver en stor del af energisystemerne i kroppen brugt under timen, samtidig med at en stor del af øvelserne er holdningskorrigerende. Grrrrrrrrrrrrrr Edited April 30, 2008 by Guarden Quote Link to comment Share on other sites More sharing options...
QueenPearl Posted April 30, 2008 Report Share Posted April 30, 2008 Godt at se du får smagt lidt af din egen medicin!! (altså af den gode slags..) Quote Link to comment Share on other sites More sharing options...
Guarden Posted April 30, 2008 Author Report Share Posted April 30, 2008 Godt at se du får smagt lidt af din egen medicin!! (altså af den gode slags..) Jeg leverer kun sund og nærende medicin Quote Link to comment Share on other sites More sharing options...
Bogs Posted April 30, 2008 Report Share Posted April 30, 2008 (edited) Jeg leverer kun sund og nærende medicin Det vil jeg gerne skrive under på Superfoods FTW Edited April 30, 2008 by Bogs Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 1, 2008 Author Report Share Posted May 1, 2008 Det vil jeg gerne skrive under på Superfoods FTW Her er en fed artikel omkring hvordan man hensigtsmæssigt kan have sin hovedposition under tunge løft, herunder squat og dødløft:Reflexive Lifting: How To Make Your Neural Reflexes Work With You And Not Against You!Dr. Eric CobbOne of my favorite quotes is by Combatives expert Tony Blauer who states, "An expert is someone who has memorized someone else's material." Sadly, the health and fitness world are a prime example of this. Walk into any college weight room or gym across the country that still allows people to pick up heavy things, and you will see lots of athletes doing the "right" thing, the wrong way. This is one of the most important lessons that I always try to get across to my athletes and certification attendees; any exercise can be a great exercise, and any exercise can be a terrible exercise — it depends both on what you are doing, and how you are doing it! For a number of years, we have been teaching concepts and ideas that run counter to the popular culture, and one of these small, but important, concepts involves head and neck position during weight training: especially during the squat and deadlift. Our typical approach to all athletic activities is to deconstruct them from a neurologic perspective because your nervous system runs the show. Doing so has led us to some very powerful conclusions about proper neck position from both a safety and performance perspective. To begin, when you look at the multiple pieces of the neurologic puzzle involved in squatting and deadlifting, one thing that cannot be denied is the fact that reflexes play a huge part. Let's take a quick look at two different important reflexes, as well as how these apply to enhancing your lifts. The Eyes Have It In almost all sports, including lifting heavy weights, the eyes play a vital role. While a heavy deadlift doesn't require much in the way of great vision, it does require great eye position! Let me explain. The muscles that surround the eyes, called the extraocular muscles, are all innervated by small nerve endings. These small nerve endings provide propioceptive (body awareness) input to various neuromotor sensors in the spinal cord and the brain. The primary reason for this is that the eyes and the inner ear work together to create balance and stability in virtually all of our movements. How does this apply to your lifts? It's quite simple, really. The small nerve endings in the extraocular muscles actually create full body muscular responses to help guide movement. Practically speaking, what this means is that if your eyes are moved up, the small nerve endings in the extraocular muscles facilitate the extensor muscles of the body, creating a simultaneous inhibition of the flexor muscles. Conversely, the eyes down position will create flexor facilitation and extensor inhibition. Put simply, the eyes lead the body. Please take note at this point that we are talking about eye movements SEPARATE from head movements. You can create these facilitation and inhibition reflexes by moving only your eyes while maintaining a completely neutral spine. Unfortunately, this is not what most lifters do. When you look at this reflexive pattern closely, you will see that the classic neck hyperextension taught and practiced by many people over the years is a legitimate attempt to take advantage of this reflex. Unfortunately, following the "more must be better" philosophy common to the fitness world, few lifters actually make the differentiation between the eyes and the neck. While looking up to the ceiling does creates the desired "eyes up" position and subsequent extensor facilitation, the accompanying neck hyperextension can bring another reflex into play: the arthrokinetic reflex.The arthrokinetic (arthro = joint, kinetic = motion) reflex is a simple reflex that can have both positive and negative impacts on the body. The arthrokinetic reflex was initially described by a group of physical therapists who found that mobilizing joints in the spine while strength testing subjects actually created an increase in muscular strength. We explain this simply to our athletes by saying "mobile joints create stronger muscles". Conversely, the arthrokinetic reflex also has a protective aspect to it that can negatively impact strength training if you fail to understand it. From a survival standpoint, this reflex is designed to inhibit muscular activity when joints are at risk due to compression. If you take a joint or series of joints (like the neck), compress and then load them, if enough nerve endings are disturbed, a reflexive shutdown effect will occur throughout the body, limiting the available horsepower. This is your body's attempt to keep you safe from yourself. Just as above, there is a simple way that we describe this aspect to our athletes; "jammed joints create weak muscles." Keeping this in mind, look at the typical neck postures that most people use when performing a traditional back squat or dead lift. In about 85% of lifters that I have ever observed, you see significant cervical hyperextension in combination with the eyes up position held throughout the lift. If the neck hyperextension is strong enough to invoke the arthrokinetic reflex, the lifter is playing tug of war with himself! Logically speaking, we want our athletes to use their hard-wired reflexes correctly to enhance their lifts, and prevent negative reflexes from inhibiting their lifts. Based on the above information, there are three distinct things that we teach: Eye Position: Make eye position your first priority. Understand that eyes up = extensor facilitation and that eyes down = flexor facilitation. Depending upon your personal challenges in your lifts, use the correct eye position to facilitate the movement you most need to make. It is important to play with these concepts in a variety of lifts to feel the effects. Neutral Neck Position: For most athletes, we advocate learning their lifts in a neutral neck position. This is the simplest and safest way, as long as it is combined with eye position, for most athletes to learn. However, there is a third option that some elite lifters can use as long as they understand what they are trying to do. Neck Extension (not hyperextension) Combined with Axial Extension: Axial extension is a term that, in the spine, means to take the crown of the head and the coccyx or tailbone and move them apart along the long axis of the spine. Think of this as trying to stand as tall as you can without thrusting your chest out or hyperextending your neck. A number of research studies looking at models of the ligamentous and muscular actions of the spine indicate that axial extension stabilizes the spine more than virtually any other activity by increasing activity in the transversospinales muscles. As a result, axial extension is considered by some to be the most stable and safe position for the spine. Obviously, whenever you're going under heavy load during a deadlift or a squat that is exactly what you want. With practice, it is possible to take advantage of a slight cervical extension, while maintaining axial extension and a correct eye position. This is the best of all possible worlds but it requires work and often hands-on coaching to get it just right. To begin this process, let's look at a couple of experimental drills that you can perform to see the power of your reflexes! Eye Position Deadlift Experiment: Try this drill to see how eye position can increase your pulling power. 1. Begin in your normal deadlift stance, and grip the bar. 2. While maintaining a neutral neck position, move your eyes only up to focus midway on the wall in front of you. 3. As you initiate the pull and move up past your knee toward lockout, your head will track up toward neutral. While this is occurring smoothly shift your eyes up to the ceiling. 4. Remember that this may feel very weird at first, so practice with very light loads in the beginning to smooth out the eye movements before you up the weight. Eye Position Kettlebell Swing Experiment: In comparison to the above, here is an experiment that demonstrates the use of the eyes in a ballistic drill. You can use eye position both to facilitate the explosive part of the list, and to facilitate the braking action necessary. 1. Begin in your normal swing position. 2. While maintaining a neutral neck position, move your eyes only up to focus midway on the wall in front of you and initiate the swing. 3. As the bell comes up and you hip snap, allow the eyes to maintain their focus on the midpoint of the wall in a neutral head position. 4. As the bell starts down, maintain your neutral neck position, while keeping the eyes fixed on the same spot. As the bell drops further, this will naturally move you into an eyes "up" position at the bottom of the swing. This helps facilitate the extensor braking action. 5. You can also experiment with allowing the eyes to follow the bell at the bottom of the swing if you want to increase the velocity or depth of this portion of the movement. However, from a safety perspective I don't prefer this for most athletes, unless they already possess exceptional swing technique. The take away lesson of this article and the drills is that your nervous system is the primary driver of your strength. Learning to take advantage of the beneficial reflexes hard-wired into your body, while minimizing unnecessary protective reflexes, will take the brakes off your strength and performance and help move you closer to your true genetic potential. Most importantly, you can do it safely and healthfully. Give it a try — your body will thank you for it! TO LEARN MORE Z-Health® is a professional educational company whose primary goal is bringing cutting-edge neural training techniques to professional trainers and therapists. The company offers numerous learning opportunities in select venues around the country each year as well as a four-level certification program. To learn more about Z-Health® programs visit us online at: www.zhealth.net or call Toll-Free at 1-888-394-4198. Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 (edited) Underviste på RKC (Russian Kettlebell Challenge) Certificering i weekenden Fedt at møde Pavel og de andre instruktører til 3 dages ond kugletræning Shanti blev certificeret som en af de bedste derude -stærkt!!!Fik bl.a. en fed detalje på Getups, der skal afprøves til HardCore i morgen. Fik lavet lidt træning selv når der var lidt tid:PullupsBW + 32 kg, 1 x 3BW + 24 kg, 3 x 3BW, 10 x 6Getups48 kg, 1 rep højre x 2missede på venstre :grrrrrrr: skulderen er ikke helt stabil endnu.Snatch, 3 min24 kg, 89 repOne-arm pushups5/5 x 6Overhead Squats2 x 32 kg, 2 repForsøg på BU TGU32 kg, 1/2 repDeltog på Graduation Workoutet bestående af en fodboldbane tilbagelagt med 20 sekunder Walking Lunge Seesaw Press10 sek pause20 sekunder swings10 sekunders pauseModbydeligt workout. Da jeg kom i mål gik jeg tilbage og hentede dem der ikke var kommet i mål, Mandag 05.05.2008 i Fælledparken med BogsbabenDeadlift-walkede med mit nye legetøj; 48 kg jernkugle AKA The Beast Måtte nok lave 10 pitstops undervejs pga. døde poter Bedrift i sig selv at få slæbt skidtet med derned Z-health5 min A1) Front Squats48 kg, 5 x 5 A2) 2 Hånds swings48 kg, 20 rep x 5De 2 øvelser kørt i forlængelse af hinanden, kun med pause imens She Hulk lavede lockouts of dooooooooooom - Boooooooooooom!! Deadliftwalk hjem igen Edited May 5, 2008 by Guarden Quote Link to comment Share on other sites More sharing options...
teddy Posted May 5, 2008 Report Share Posted May 5, 2008 Tillykke med den veloverståede RKC, skulle have været der som hjælper, men lykkedes desværre ikke:-SHvor mange danske RKC er der så efterhånden, har du styr på det?? Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 Tillykke med den veloverståede RKC, skulle have været der som hjælper, men lykkedes desværre ikke:-SHvor mange danske RKC er der så efterhånden, har du styr på det??Tak for det Jeg tror vi er en 10-15 stykker sådan cirkus, så det er jo fint. Quote Link to comment Share on other sites More sharing options...
Guest DBM Posted May 5, 2008 Report Share Posted May 5, 2008 Tak for det Jeg tror vi er en 10-15 stykker sådan cirkus, så det er jo fint.Solgt ud! Quote Link to comment Share on other sites More sharing options...
Bogs Posted May 5, 2008 Report Share Posted May 5, 2008 Mandag 05.05.2008 i Fælledparken med BogsbabenDeadlift-walkede med mit nye legetøj; 48 kg jernkugle AKA The Beast Måtte nok lave 10 pitstops undervejs pga. døde poter Bedrift i sig selv at få slæbt skidtet med derned Z-health5 min A1) Front Squats48 kg, 5 x 5 A2) 2 Hånds swings48 kg, 20 rep x 5De 2 øvelser kørt i forlængelse af hinanden, kun med pause imens She Hulk lavede lockouts of dooooooooooom - Boooooooooooom!! Deadliftwalk hjem igen Tak for et fedt workout her til morgen, grrrrrrrrrhoney We laver da et ret godt lockout team Mega funktionelt!!! Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 Solgt ud! Heheh, jeg forstår ikke hvad du skriver fyrbøder Har du tid til noget morgentræning i fælledparken snart? Bogsen og jeg dribler derned tidligt du skal være velkommen en af dagene, så kan du lave lidt getups med The beast Tak for et fedt workout her til morgen, grrrrrrrrrhoney We laver da et ret godt lockout team Mega funktionelt!!! :firebounce: Selv tak smukke Det kan vi vidst godt skrive under på uden at havne i juridiske vanskeligheder Quote Link to comment Share on other sites More sharing options...
LaMotta Posted May 5, 2008 Report Share Posted May 5, 2008 Romance with the Beast!Tak for sidst Jakob, det var en iorden træning!Hvornår er der HC igen, tror Tobs og mig ville drible forbi igen. Er det ikke Torsdag i nørrebro?/Motta Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 (edited) Romance with the Beast!Tak for sidst Jakob, det var en iorden træning!Hvornår er der HC igen, tror Tobs og mig ville drible forbi igen. Er det ikke Torsdag i nørrebro?/MottaHey Nicolas.Tusind tak Yes torsdag på Nørrebro kl. 19-20 med nye øvelser for den næste måned. Bliver super fedt Kauf kører også timen om tirsdagen kl. 20-21.Du tager bare nogle flere buddies med hvis du har lyst. Andre der læser som har interesse kan sende mig en PM, så finder vi ud af noget /Jacob Edited May 5, 2008 by Guarden Quote Link to comment Share on other sites More sharing options...
Yetti Posted May 5, 2008 Report Share Posted May 5, 2008 Rimelig makaber træning du ligger for dagen :4thumbup: Hvordan er dine erfaring med Z-Health - er det lige så godt, som man kan læse rundt omkring? Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 Rimelig makaber træning du ligger for dagen :4thumbup: Hvordan er dine erfaring med Z-Health - er det lige så godt, som man kan læse rundt omkring?Hej Yetti, og wellcome Jeg har gode erfaringer med det, løsner godt og grundigt op. Nu er det svært at sige hvad som giver hvad osv., men har nu på fornemmelsen at det fungerer godt på mig, Anna og de klienter der anvender det. Folk på HardCore ser jeg ligeledes bruge det som opvarmning når de er nede og styrketræne normalt, så det får stemplet OK af mig Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 (edited) Lige et billede af Pavel Tsatsouline & GuardJeg har forresten startet min BLOG op igen, check it out!Guardens BLOG Edited May 5, 2008 by Guarden Quote Link to comment Share on other sites More sharing options...
teddy Posted May 5, 2008 Report Share Posted May 5, 2008 kan se hvor Pavel har inspirationen til hans macho frisure fra Quote Link to comment Share on other sites More sharing options...
Waits Posted May 5, 2008 Report Share Posted May 5, 2008 kan se hvor Pavel har inspirationen til hans macho frisure fra Overfladen af en Kettlebell? Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 kan se hvor Pavel har inspirationen til hans macho frisure fra Overfladen af en Kettlebell? Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 5, 2008 Author Report Share Posted May 5, 2008 The Hulks Workout Quote Link to comment Share on other sites More sharing options...
pugilist Posted May 5, 2008 Report Share Posted May 5, 2008 Hej Yetti, og wellcome Jeg har gode erfaringer med det, løsner godt og grundigt op. Nu er det svært at sige hvad som giver hvad osv., men har nu på fornemmelsen at det fungerer godt på mig, Anna og de klienter der anvender det. Folk på HardCore ser jeg ligeledes bruge det som opvarmning når de er nede og styrketræne normalt, så det får stemplet OK af mig Spændende... Hvad går det ud på? Quote Link to comment Share on other sites More sharing options...
Guarden Posted May 6, 2008 Author Report Share Posted May 6, 2008 Spændende... Hvad går det ud på? Bevægelighedstræning for leddene. Samtlige led bevæges i de bevægelsesgrader de er i stand til. Ret simpelt, men virker ret godt.... Quote Link to comment Share on other sites More sharing options...
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