Guarden's Træningsmanual

[Guarden]

Aften workout efter HardCore

Startede med at undervise 1 times HardCore i WT centret. Lavede den lidt freestyle, fordi jeg ville have alle til at gå rock-bottom med overhead squat. Efter 25 min. relax into stretch og andre fede teknikker inspireret af Pavel gik samtlige deltagere helt i kælderen. Havde overhovedet ikke regnet med at få dem derned, hvilket de heller ikke selv havde. ALT for fedt :4thumbup:

Herefter var der tid til 1 times HardCore i fitness dk ABC. Propfyldt med entusiastiske deltagere, klar til at komme i topform. Vi farmerwalkede over til Frederiksberg Have og gav den gas i 60 min. She Hulk og min fantastiske ven Christian var også med Damn hvor jeg elsker at undervise den time

Som afslutning gik She Hulk og Hulk ned i kælderen og brændte af i små 20 min.

Pullups/Chinups

• 20 rep no matter what x 4
  

De første 10 reps kørt som pullups, herefter blev de sidste kørt som no matter what a la clusters. Kørte kropshævninger i den tid det tog for She Hulk at lave Getups og vice versa

Getups

• 32 kg, 2/2 x 4
  

Kort og Hårdt

Edited May 6, 2008 by Guarden

[Kauf]

Aften workout efter HardCore

Startede med at undervise 1 times HardCore i WT centret. Lavede den lidt freestyle, fordi jeg ville have alle til at gå rock-bottom med overhead squat. Efter 25 min. relax into stretch og andre fede teknikker inspireret af Pavel gik samtlige deltagere helt i kælderen. Havde overhovedet ikke regnet med at få dem derned, hvilket de heller ikke selv havde. ALT for fedt :4thumbup:

Herefter var der tid til 1 times HardCore i fitness dk ABC. Propfyldt med entusiastiske deltagere, klar til at komme i topform. Vi farmerwalkede over til Frederiksberg Have og gav den gas i 60 min. She Hulk og min fantastiske ven Christian var også med Damn hvor jeg elsker at undervise den time

Som afslutning gik She Hulk og Hulk ned i kælderen og brændte af i små 20 min.

Pullups/Chinups

• 20 rep no matter what x 4
  

De første 10 reps kørt som pullups, herefter blev de sidste kørt som no matter what a la clusters. Kørte kropshævninger i den tid det tog for She Hulk at lave Getups og vice versa

Getups

• 32 kg, 2/2 x 4
  

Kort og Hårdt

Lækkert med udendørstræning :4thumbup: Jeg glæder mig fandme til jeg gider flytte ud på en går og bare lave EN stor legeplads ude i baghaven

Lækkert billede af du og Russeren

Glæder mig til mere sommertræning i fælleden med dit nyerhvervede bæst

[Guarden]

Lækkert med udendørstræning :4thumbup: Jeg glæder mig fandme til jeg gider flytte ud på en går og bare lave EN stor legeplads ude i baghaven

Lækkert billede af du og Russeren

Glæder mig til mere sommertræning i fælleden med dit nyerhvervede bæst

Helt sikkert. Det er så meget federe at stå udenfor og have fuglene i baggrunden + solnedgang. Der kom sågar en flok turister forbi og tog et billede

Du siger bare til når du er game på udendørs træning. BTW, har fået fed fed idé til plakater til HC. Lufter det med dig, Dennis og Richard en af de kommende dage..

See yua brother

[Fru Erik]

Startede med at undervise 1 times HardCore i WT centret. Lavede den lidt freestyle, fordi jeg ville have alle til at gå rock-bottom med overhead squat. Efter 25 min. relax into stretch og andre fede teknikker inspireret af Pavel gik samtlige deltagere helt i kælderen. Havde overhovedet ikke regnet med at få dem derned, hvilket de heller ikke selv havde. ALT for fedt :4thumbup:

Det må jeg lige høre nærmere om ved lejlighed

Som afslutning gik She Hulk og Hulk ned i kælderen og brændte af i små 20 min.

Lad være med at omtale dig selv i tredjeperson or i'm gonna cut you up, lill doggie...

[Guarden]

Det må jeg lige høre nærmere om ved lejlighed

You bet skippy, var mega cool. Næsten mere cool at se deres ansigt da de gjorde det. De var alle på nær en prototypen på en der aldrig ville kunne gå i kælderen. Møgfedt!!

Lad være med at omtale dig selv i tredjeperson or i'm gonna cut you up, lill doggie...

Uuuh, det kunne jeg godt tænke mig. Kender du nogen der kan???

[Fru Erik]

You bet skippy, var mega cool. Næsten mere cool at se deres ansigt da de gjorde det. De var alle på nær en prototypen på en der aldrig ville kunne gå i kælderen. Møgfedt!!

Hvorfor vil du egentlig så gerne have dem til at gå i kælderen når i mest træner med kettlebells?

Uuuh, det kunne jeg godt tænke mig. Kender du nogen der kan???

Ja

[Guarden]

Hvorfor vil du egentlig så gerne have dem til at gå i kælderen når i mest træner med kettlebells?

Fordi vi træner efter at være de sejeste der findes. Kettlebells er bare et redskab jeg bruger til at lære folk at bevæge sig hensigtsmæssigt.

Ja

Stop nu de latterlige ekstra-smileys!!!

[teddy]

Aften workout efter HardCore

Startede med at undervise 1 times HardCore i WT centret. Lavede den lidt freestyle, fordi jeg ville have alle til at gå rock-bottom med overhead squat. Efter 25 min. relax into stretch og andre fede teknikker inspireret af Pavel gik samtlige deltagere helt i kælderen. Havde overhovedet ikke regnet med at få dem derned, hvilket de heller ikke selv havde. ALT for fedt :4thumbup:

Herefter var der tid til 1 times HardCore i fitness dk ABC. Propfyldt med entusiastiske deltagere, klar til at komme i topform. Vi farmerwalkede over til Frederiksberg Have og gav den gas i 60 min. She Hulk og min fantastiske ven Christian var også med Damn hvor jeg elsker at undervise den time

Ahh glæder mig til at være med snart, endnu mere efter sådan en beskrivelse der

[Fru Erik]

Fordi vi træner efter at være de sejeste der findes. Kettlebells er bare et redskab jeg bruger til at lære folk at bevæge sig hensigtsmæssigt.

Udover at i vil være de sejeste der findes er der så nogen fidus i at arbejde målrettet mod f.eks. bedre buttom position til hardcore?

Stop nu de latterlige ekstra-smileys!!!

Luk nu urtekussen!

[Guarden]

Ahh glæder mig til at være med snart, endnu mere efter sådan en beskrivelse der

Hell yeah. Du siger bare til

Udover at i vil være de sejeste der findes er der så nogen fidus i at arbejde målrettet mod f.eks. bedre buttom position til hardcore?

Deres bUttom position var jo netop det vi arbejde på

Luk nu urtekussen!

Du er så sød når du bliver gnaven

EDIT Anna spørger om du har dit lort i stride strømme??

Edited May 6, 2008 by Guarden

[Fru Erik]

Deres bUttom position var jo netop det vi arbejde på

Det ved jeg sku godt, Einstein! Men hvorfor? Hvad skal de bruge det til? Det er ikke for at få dig ud på dybt vand. Er oprigtigt interesseret. Når jeg arbejder med drengenes bundstilling er grunden temmelig oplagt.

Du er så sød når du bliver gnaven

Jeg bliver ikke gnaven. Jeg er gnaven.

EDIT Anna spørger om du har dit lort i stride strømme??

Det har jeg i den grad, men det er ikke noget et kaffefilter ikke kan klare.

[Guarden]

Det ved jeg sku godt, Einstein! Men hvorfor? Hvad skal de bruge det til? Det er ikke for at få dig ud på dybt vand. Er oprigtigt interesseret. Når jeg arbejder med drengenes bundstilling er grunden temmelig oplagt.

Jeg bliver ikke gnaven. Jeg er gnaven.

Det har jeg i den grad, men det er ikke noget et kaffefilter ikke kan klare.

Heheh, fair nok. Generel bevægelighed er en forudsætning for at kunne loade tungt. Så jeg vil have dem til at kunne gå i bunden for at kunne køre tunge OH-sq

Kaffe FTW...

BTW, måske jeg har tid til at prygle dig torsdag eller fredag....

[Guest Slettet bruger]

Men hvorfor? Hvad skal de bruge det til?

Når civilisationen går under og man har mistet sin kølle, er det vigtigt at kunne destruere sin modstander hvis han forsøger at krybe imellem benene på en, ved at gå HELT ned i kælderen

... og så gælder det vel om at lave så meget arbejde som muligt. Hvis du laver 100 squats har du lavet mere arbejde hvis de alle er i kælderen, i forhold til hvis de alle er til parallel.

[Fru Erik]

Heheh, fair nok. Generel bevægelighed er en forudsætning for at kunne loade tungt. Så jeg vil have dem til at kunne gå i bunden for at kunne køre tunge OH-sq

Okay. Den ville jeg så aldrig bruge til andet end oparbejdelse af bevægelighed eller support til squat-indlæring

BTW, måske jeg har tid til at prygle dig torsdag eller fredag....

Du kommer bare

Når civilisationen går under og man har mistet sin kølle, er det vigtigt at kunne destruere sin modstander hvis han forsøger at krybe imellem benene på en, ved at gå HELT ned i kælderen

Hooooold nuuuu kæææææft med det der pis...hvis man så gerne vil leve i et uciviliseret ragnarok er der masser af steder i verden der vil leve op til dine forventninger.

... og så gælder det vel om at lave så meget arbejde som muligt. Hvis du laver 100 squats har du lavet mere arbejde hvis de alle er i kælderen, i forhold til hvis de alle er til parallel.

Selvfølgelig. Men det kommer jo an på formålet. De 100 squats til parallel kan jo også loades tungere.

[Guest Slettet bruger]

Selvfølgelig. Men det kommer jo an på formålet. De 100 squats til parallel kan jo også loades tungere.

Nej - jeg squatter altid så tungt at der ikke er flere kiks at smide på

[Guarden]

Når civilisationen går under og man har mistet sin kølle, er det vigtigt at kunne destruere sin modstander hvis han forsøger at krybe imellem benene på en, ved at gå HELT ned i kælderen

... og så gælder det vel om at lave så meget arbejde som muligt. Hvis du laver 100 squats har du lavet mere arbejde hvis de alle er i kælderen, i forhold til hvis de alle er til parallel.

God pointe Cronfeld

Okay. Den ville jeg så aldrig bruge til andet end oparbejdelse af bevægelighed eller support til squat-indlæring

Du kommer bare

Hooooold nuuuu kæææææft med det der pis...hvis man så gerne vil leve i et uciviliseret ragnarok er der masser af steder i verden der vil leve op til dine forventninger.

Selvfølgelig. Men det kommer jo an på formålet. De 100 squats til parallel kan jo også loades tungere.

Mht. overhead squat så er de tungeste kugler til HardCore 24, nogle steder 32 kg indtil videre, så der er ikke mulighed for at køre tunge squats. Derfor laver vi overhead squats.

Ret ignorant af dig at tro at vi ønsker civilizationens undergang. Det er bare et fact som vi forholder os til og træner målrettet imod. Men bare rolig. Der skal både bruges kanonføde, samaritter og nogle bag kødgryderne. Your choice

[Guarden]

Morgentræning med Bogs og Kristian i Fælledparken 07.05.2008

Farmerwalk/deadlift walk til Fælledparken

• 48 kg, 300 meter
  

Joint Mobility

• 10 min
  

A1En-hånds Swings

• 48 kg, 5/5 B2B x 7
  

A2One Arm Pushups

• 3/3 B2B x 7
  

Farmerwalk/deadlift walk hjem fra Fælledparken

• 48 kg, 300 meter
  

Hele kroppen godt most igennem

[teddy]

fandme godt gået at lave en hånds swings med bæstet

[Fru Erik]

Ret ignorant af dig at tro at vi ønsker civilizationens undergang. Det er bare et fact som vi forholder os til og træner målrettet imod. Men bare rolig. Der skal både bruges kanonføde, samaritter og nogle bag kødgryderne. Your choice

Hvad sagde du? Du kommer til at æde dine ord imorgen...

[Guarden]

fandme godt gået at lave en hånds swings med bæstet

Thanks dude. Det flår godt i hele kadaveret

Hvad sagde du? Du kommer til at æde dine ord imorgen...

LOL

[Guarden]

Fed artikel omkring pushups

[Onkel Troels]

Beskidte træninger du får fyret af, Kriger

Det udendørs Kettelbell kasteri ser rigtig sjov ud. Især her om sommeret hvor en varm jernhule ikke liger er sagen altid.

Er grebet ikke ofte en stor flaskehals når man kører med kettlebells. Kunne forestille mig at sådan et bæst er pænt udfordrene for grebet?

[Guarden]

Beskidte træninger du får fyret af, Kriger

Det udendørs Kettelbell kasteri ser rigtig sjov ud. Især her om sommeret hvor en varm jernhule ikke liger er sagen altid.

Er grebet ikke ofte en stor flaskehals når man kører med kettlebells. Kunne forestille mig at sådan et bæst er pænt udfordrene for grebet?

Thanks Barske...

Det er møgfedt at træne udenfor med kuglerne. Grebet bliver presset godt og grundigt med 48 kg´s satanen, men 32éren kan også være pænt brysk, kommer an på øvelsen. Under swings tager 48éren pænt godt fat, og farmerwalk er gustent. Til gengæld bliver grebet brutalt bagefter

Kom forbi en dag du er i KBH, then you can try them.

[Guarden]

08.05.2008

Grease The Groove

One-arm Pushups

• 5/5 x 5
  

Pullups, klatrebjælke

• BW x 12 x 4 (udført med 3 min pause)
  

Practical Wing Chun

• 1 times privattime
  

09.05.2008 med She Hulk

Grease The Groove

Military Press

• 24 kg, 5/5 x 4
  
• 5,4,3,2,1 x 5 (højre + venstre)
  
• BU-press, 24 kg, 4 x 5 (højre) Statisk i bundposition (venstre)
  

Pullups, klatrebjælke

• BW x 10 x 4 (kort pause)
  

Edited May 10, 2008 by Guarden

[Guarden]

Lørdag 10.05.2008

Startede dagen med at køre workshop i HardCore for fitness dk Tåstrup Tror de forbander baronen og Guarden idag og imorgen,

Derefter skulle jeg fra Vesterbro --> Amager med 32 kg kettlebell. Havde egentlig tænkt mig at farmerwalke ned til KBH H, og tage bus derfra, men syntes det var for sløjt da jeg kom derned. Endte med at jeg gik hele turen farmerwalk-style.

Farmerwalk

• 32 kg Kettlebell
  
• 5,23 km
  
• Tid = 2 timer
  

Er fuldstændig smadret i SAMTLIGE muskler i kroppen. Kunne næsten ikke sove i nat, fordi kroppen har været overophedet kan ikke huske hvornår jeg har været lige så smadret, grrrrrrrrrr.

Søndag 11.05.2008

She Hulk og Hulk mødtes med Fru Erik på Bryggen til morgen-recovery træning. She Hulk valgte så at gå frem og tilbage (5 km) farmerwalk/overhead- walkstyle One tough grrrrrrrrl.

Fik kørt lidt chi-sao med Erik-drengen og derefter fælles 20 min z-health in the Goddamn nice!!!!!

Da jeg lå og havde små-ondt af mig selv igår læste jeg lidt lir af Gray Cook, hvor han sludrer lidt om bl.a. overhead/farmerwalk:

Cooking Up A New Challenge In Functional Movement And Kettlebells!

An Interview with Dr. Mark Cheng, RKC Team Leader

Gray Cook, MSPT, OCS, CSCS, RKC

Hard Style: Gray, in the world of physical therapy and corrective/rehabilitative exercise, you’ve been there, done that, and got the T-shirt. How does Pavel’s system of movement mesh with your Functional Movement Screen (FMS) technologies?

Gray Cook: With training the human body, it’s analogous to how a computer runs. There’s a difference between programming and systems. What we learn in the Russian Kettlebell Challenge is some of the best programming I’ve ever experienced for teaching lifting, for using your body, and for turning strength into a skill. The problem is that if you don’t have an operational system in the back of your head that governs everything, then you’ll do the wrong program on the wrong person at the wrong time. Pavel, because of his training and research and because of some of his own personal injuries, has learned by default not to do what to whom.

What I’ve done with the FMS is show people how to use a numeric scale that guides you through that, like a movement GPS. When you see a guy like Pavel or a guy like Brett Jones doing what they do, you think they’re just giving you a program, but they’re actually showing mastery of a system. If you put three different people in front of them, they’ll train those people three different ways, depending on what pre-existing conditions those folks come to them with. What people tend to forget is that highlevel instructors like Brett and Pavel will tailor the information based on exactly what sort of movement issues they perceived. If you’re not as intuitive as those two and let’s say that you miss the gait or postural imbalances that present even when the client walks towards you to shake your hand, then you’ll blindly go into programming and you’ll teach a Turkish get-up, a swing, and a press. On the other hand, what Brett and Pavel might do is say, “Let me see you touch your toes” or “Let’s see you do the same thing on this side”. I’ll never forget when I went through the RKC and Pavel said “It’s not about the kettlebell. We use the kettlebell as a tool to see how you move.” I thought that was absolutely brilliant. A lot of people didn’t get what he was trying to say, but I knew right away that we were speaking the same language. His medium, his tool is a kettlebell.

The Functional Movement Screen just takes that a step further by giving users a more systematized way of evaluating movement patterns and potential problems, hopefully before they become debilitating ones. HS: So you see a clear-cut crossover or a connection between kettlebells and the FMS? GC: Sure! People like the military and martial artists understood the worth of what Pavel’s been presenting all along, I think. But the average trainer might not get what to do with this alien looking weight. My personal mission last year was to get 5 or 6 NFL teams creatively using kettlebells to correct shoulder problems, and, sure enough, they got our Secrets of the Shoulder DVD. The trainers started investigating and applying some of what we revealed in that DVD and realized that they had been training their players to develop strength in situations where they really needed more stability!

I think that’s one of the great themes in the Hard Style approach to kettlebells. When you do the kettlebell lifts, you’re training stability first. This is part of the reason why I think Stuart McGill migrated to some of the work he sees Pavel doing. He sees that inherent stability that’s built right in to Hard Style. You don’t just blindly get this bodybuilder strength without a lot of the functional control that’s inherent in a lot of the kettlebell lifts.

HS: So what happened with the NFL? I heard that you took one of the most injured teams and turned them around to one of the healthiest teams with the fewest players on the DL.

GC: It was actually the Raiders. Jeff Fish, the strength coach for the Raiders, had attended our FMS workshop, purchased our FMS videos, and already started applying the FMS screening procedures to his athletes. He was amazed to see that the guys who were missing the most time in practice were the guys who had blatant issues on their movement screens. With the information we gave him, he took the Raiders from one of the poorer numbers in the League in terms of down time and injuries to one of the better numbers.

Not only were some of these athletes compensating in their movement patterns, but some of them were altogether unable to do some of the tests. For example, some of them might’ve had a perfectly rock-solid single leg stance on the right side, but as soon as they switched over to the left leg, they started looking like a drunkard taking a field sobriety test.

Jeff took our baseline and applied it to his players. He saw that the guys who have these movement deficiencies seem to be injured more, miss more practices and games, and when they do get injured from a contact injury, they take longer to recover. Contact injuries don’t discriminate. Guys who score highly on the FMS and guys who don’t are all prone to contact injuries in sports like football, but the players who scored higher on the screens were back in action more quickly than those who had low scores.

HS: Can you explain how that’s possible?

GC: Sure. The players who were scoring lower were already compensating for other problems prior to the contact injury. If a player who’s compensating like that suddenly has to limp around a sprained ankle, then BOOM, his S-I joint may go out within a couple of days. On the other hand if you’ve got a fairly respectable movement screen and you sprain your ankle, you’re just dealing with a sprained ankle and not a complication of a prior condition or collection of prior movement dysfunction issues. Some of these players are such good athletes that when you test them with a 40 yard dash, a bench press, or some of the other performance drills that they do, they don’t test out badly. That’s one of the insights we brought to our military consulting. Performance and durability aren’t measured the same way! We’ve all seen folks who perform very, very well with short duration tasks of a very few reps, but if you ask them to do say 40 or 50 snatches and their wrists flop back into extension, watch the failure rates jump.

HS: That sounds like an issue of proper form or proper movement leading to improved functionality and durability, right?

GC: This is why I think Pavel is so adamant about Hard Style. One of the brilliant things I heard about in the RKC is the concept of fatigue management. During some of the longer workouts, I think the instructors want to see if the students default back to the proper technique or if they’re going to be stubborn and try to muscle through with bad form. I think this is why Pavel circulates around during the RKC and tells certain people to go inside and grab a bigger bell. He doesn’t want you to be so strong or athletic that you can muscle through the workshop with bad technique. He wants you to get to the point where you have no choice but to use good technique to successfully move the bell. He wants you to really feel that there are keys to strong movement, such as keeping your body under you, keeping your form at all times, etc. Back to the football, Jeff Fish was noticing that his athletes were still doing well on the standard performance tests, even though some of them had done very poorly on our movement screen. But that’s just a testament to how well gifted athletes can compensate.

The Functional Movement Screen comes in under the compensations and looks at the blueprint of movement that you’re operating on and can explain why there was a propensity for some of them to break down in spite of the seemingly high performance.

HS: That must’ve been quite the revelation for some of the trainers and sports docs!

GC: Yes. Some of them accused us of having a “crystal ball”.

Our reply was that we weren’t looking at their bench press or their speed, but rather looking at their fundamentals of movement to find the proverbial flat tire and misalignment here and there. If you drive a car really hard and fast with a flat tire, then you’re going to have other issues. Similarly, if you push the body really hard with a movement issue, you’re more prone to suffer other injuries and have a harder time bouncing back.

HS: What were some of the problems or injuries that plagued these players?

GC: Well, one of the things that Jeff asked about were shoulder injuries, and I did a simple demonstration with him before he watched our “Secrets of the Shoulder” DVD. I told him to take a decently sized kettlebell and just hold it correctly and press it as many times as they could. You could see some of these big guys with absolutely no experience using kettlebells pressing a 24 kg bell over twenty times!

Now, their shoulder position was off, their traps were all elevated, but even when you allow these guys to recover, press the bell up again, and perfectly align their position, they still can’t walk to the 50 yard line with the bell pressed out overhead. It just ain’t gonna happen! Why? Because they can’t carry that kettlebell in the overhead position and maintain alignment to the 50 yard line, but they can press the hell out of the same bell.

That demonstrates one of the fundamental flaws we have in athletics today – your strength exceeds your stability.

Carrying a kettlebell overhead simply demonstrates postural control and scapular stability. Pressing the same bell, on the other hand, tells me very little about the integrity of your shoulder. When we were showing the Raiders a new move, we weren’t showing them that their shoulders were weak and needed to be trained more. We were showing them that their shoulders were out of balance and need to be conditioned differently! They had to let their shoulders “react” to the load instead of just trying to use their shoulders or arms to simply muscle through it.

Doing drills as simple as a farmer’s walk or an overhead walk with a kettlebell creates what’s known as reflex stabilization. The rotator cuff fires more naturally when you carry things versus when you press things. If your rotator cuff doesn’t fire first, it doesn’t matter what your pecs and deltoids do. That reflex stabilization is needed for things to work impeccably.

That’s why you sometimes see guys who are relatively small, like Pavel’s size, accomplish these unbelievable feats of strength. On the other hand, you see these bulky guys who look like they’re carved out of granite, but they can do nothing because their prime movers are firing before their stabilizers. The stabilizers are what give you the axis point of a joint. The better the axis point, the less work the prime mover has to do. The bottom line comes down to this. If you can’t move well, you shouldn’t be training hard! You don’t want to keep strengthening a bad pattern. You want to reprogram the bad pattern to function like a good pattern and then add strength. Strength training is a means of reinforcing movement patterns. Nobody wants to reinforce bad patterns, but how many people are really taking the time or even know how to check their clients’ movement patterns properly? Trainers and sports docs really should make sure that their athletes’ movement patterns are on point.

That brings me to the issue of athletic injury discrimination in professional sports. Trainers and coaches sometimes tend to shy away from letting previously injured players hit the field, but if the formerly injured player has done the proper rehab training and conditioning that he needs to, he may, in fact, be more balanced, more durable, and in better shape to play than someone who hasn’t been sidelined from an injury but is compensating like crazy!

HS: How has the response been to your findings and your work from other medical professionals?

GC: Some have been stuck in their ways and refused to acknowledge the validity of this stuff until they see a massive study published in the New England Journal of Medicine, which is their choice. They’re hung up on asking the question, “What does the research say?” That, to me, is quite ironic because the researcher is really saying, “I have access to volumes of information, but I can’t formulate my own opinion.” A degree shouldn’t be a set of bars that keep you in a neat little box for the rest of your life, but rather a means of freeing your mind and giving you the mental prowess to think outside the box. How do we build on what we know if we never step out of that comfort zone? The folks in rehab and in sports medicine, who are actually working in the trenches, just embrace this information when they hear it. It’s a fundamental flaw that we get specific in our focus before we go back and check the movement foundation of some of the people we work on. The problem is that most medicine looks specifically at the site of pain, rather than looking at patterns of impairment. For example, I would say that after ACL reconstruction, you probably need to regain your single leg stance and your deep squat so that I can’t even tell which knee is the bad knee before you really get into heavy lifting again or return to field or court sports. But I get asked all the time to prove that. How do you reference original work??? Everyone who was making big progress in intervention was using some sort of screen, whether they were aware of it or not. For example, J.C. Santana uses exercise as his screen. He watches you move and that’s how he picks up where the compensations are. He’s been doing what he does forever and there’s plenty of built-in intuition with what he does because of his extensive experience. For me, the FMS is about developing a screen that football coaches, martial arts instructors, yoga teachers, drill sergeants, and folks like that could do. I did NOT want to make a screen so difficult that only health professionals could do it. That would be small-minded. What if only health professionals knew how to do CPR?

The FMS is simple, if any of these seven movements hurt, then refer out to a medical professional for intervention. If the movements are significantly limited or asymmetrical, then you need to correct the movement before you jump into fitness exercise or conditioning. That’s all the FMS is about.

HS: Regardless of the lab geeks, I’ve heard that your technologies have really turned the NFL on its ear, outside of the Raiders.

GC: Oh, yeah. Last year, both of the Super Bowl finalist teams were our clients, and this year, the champs, the Giants, implemented our screens as well. We were so pleased with the feedback we were getting from the Colts, that we started looking into what the Colts’ strength coach, John Torine, had been doing. The first year, he screened his players and saw a high correlation between the lowest FMS scoring players and those who required surgery.

He went to management and told them that he’d found a serious biomarker of the players’ durability. Since 2001, John’s fielded the smallest NFL team in terms of body size, but had the most wins and the least injuries!

HS: In regards to this extremely high level of professional sports, how do you see Hard Style kettlebell training fit in?

GC: You need explosive hips, stable joints, and quick hands. What better thing for sports? Those exact attributes are what kettlebell training develops par excellence! The autonomic responses that kettlebell training gives you are unparalleled. You’re getting movement training with weight instead of weight training with microscopic movement. Kettlebell exercises are movement based, not just lifting based. With Pavel’s RKC system, we’re not just trying to hypertrophy muscles like a bodybuilder, we’re trying to groove movement patterns throughout the body that are both strong and stable.

Here’s a little preview of things to come. Since Hard Style and the FMS work so perfectly together, we’re coming out with some projects that will show how perfectly our screens and kettlebells mesh together. Keep your eyes peeled!

For more information on Dragon Door and Gray Cook’s new Certified Kettlebell- Functional Movement Specialist (CK-FMS) certification workshop visit the CK-FMS workshop page

Dr. Mark Cheng is an RKC Team Leader based in Los Angeles, California. To reach him, please visit www.kettlebellslosangeles.com.

Edited May 11, 2008 by Guarden