I tweaked mine yesterday during BJJ, felt fine this morning during class but was nasty last night. I'm glad your back in action.
Try this - hundreds of reps. Video is in Czech, but you will figure it out.
I tweaked mine yesterday during BJJ, felt fine this morning during class but was nasty last night. I'm glad your back in action.
Today's sneak peak video
8 hours of editing the 1.1 version of the StrongFirst RESILIENT manual - correcting a typo here and there, formatting, consistency, and better formulation.
Minor updates (still early for version 2.0), but lots of them.
Special thanks to @Alexey Senart, StrongFirst Senior Certified Instructor (StrongFirst France) for all his corrections and suggestions, as well translating the manual into French.
And yes, there’s ONLY ONE copy of the manual with the photo of Mimoush & Adinator, my furry assistants. Mine.
Get resilient - StrongFirst RESILIENT!
Upcoming events: StrongFirst RESILIENT | StrongFirst
Today's practice: Beyond [Timeless] Sinister
After few "Timeless Sinister" sessions and couple of "Sinister" swings, I have decided:
- goblet squats - 44-56-44, 3 sets of 5
- I-I (low volume-low intensity) one-arm swings - 44-56-44-44; 80 swings total (sum of left and right).
- I-III (low volume-high intensity) get-ups: 48-48-48-48 ; 8 get-ups total (sum of left and right)
- to build a strength reserve in the swings and incorporate the 56 kg (again) into my training; I will wave the volume (80, 100, or 120 swings as usually), and keep the intensity (number of heavier sets) the same
- at the same time polish my "Timeless Sinister" get-ups - way, way better than ever, but I am still not 100% happy, especially with my right side; I will wave the volume and density as last couple of weeks/months.
- drop the density for time being
- not to plan anything - because any time I did, something went wrong
I like the idea.. I'm quite sure when you're comfortable swinging the 56kg with talk test guidelines, the sinister swings will not be as demanding..
I can comfortably swing 48 kg, 10 swings every 45 secs, meeting the talk test, and I have already done the "Timeless" test multiple times, and Sinister Swings couple of times.
I had 2 choices - glycolytic peaking, or build a strength reserve. As I truly enjoy the program, and as I don't want do go through some of the harder glycolytic sessions for time being, I have chosen to up the weight and build the strength reserve.
This is one of my favorite fear quotes
Note: My log just reached 200.000 views. Thank you friends!
Pavel, you’ve posted this list of stretches from your Resilient manual - which of these would you feel best compliment S&S for the average trainee?
- The Spine Decompression Hang
- SFG Kneeling Hip Flexor Stretch
- Kneeling Hip Flexor Stretch with a Kettlebell Overhead
- Hip Flexor/Quad Stretch
- Rib Pull, Brettzel, Armbar, Bent Armbar
- SFL T-Spine Extension Drill
- Cobra & Cat Stretch
- Elevated Catch Stretch
- Loaded Lat Stretch and T- Spine Mobility Drill
- Kneeling Wrist Stretches
- Elevated Bridge
- Full Bridge
- Wall Walk Bridge
- Wall Rotation Bridge
I guess it would be highly individualized. Thanks for replying!Selected StrongFirst REISLIENT drills complement any strength program. I currently practice S&S 3x/week, and StrongFirst RESILIENT 2x/week.
I guess it would be highly individualized. Thanks for replying!