To take the cowboy analogy a little further, they often talk of a used and abused horse as being ridden hard and put away wet. Well, I was becoming that broken down horse.
I began to notice that during my training I was becoming stiffer and stiffer. I would wake up in the morning like the proverbial Tin Man with aching, tight muscles and creaking, rusty joints. This constant state of deterioration was really driven home to me when new students would come into class and naturally display more flexibility and more mobility than my professionally trained body.
Can you imagine the disgrace I felt as the Master? More like Master Tin Man. There comes a turning point in ones life when you have a blinding flash of the obvious and this was minewhat I was doing was not only not working but I was actually sabotaging my own efforts in the name of self-improvement. So I decided to take the bull by the horns cowboy pun intended.
I needed better technology than just toughness. Because Martial Arts was my profession, I was unhindered by a real job and able to dedicate the time needed to truly become a seeker of flexibility truth.
I went to every stretching guru or workshop I could find, no matter the expense or distance. What did I discover? The flexibility world is running rampant with charlatans. The flexibility scene offers up more false gods than a TV evangelist with a crack habit. One guy would say do this and that and in six months you will gain a few inches in your stretch. Or take this supplement snake oil twice a day for a year and you will miraculously be able to do the splits. It was about this time that I received a magazine in the mail, about this tough Russian guy, Pavel Tsatsouline.
He was promising all kinds of gains in what at the time seemed like over-the-top marketing. We all remember the old adage, if it seems too good to be true it probably is. But I was on a quest and had already experienced the good, the bad and the ugly.
I have always been of the mind that if I can take one. I ordered Relax into Stretch, Super Joints, and the accompanying videos. What happened next is simply amazing. The information in these products delivered more then they promisedand they promised a lot. My gains and movement ability begin to come back, and that was just the beginning.
I thought, if the information in the books could deliver like this, what would it be like to actually train with this guyI signed up for Pavels next seminar and needless to say I was not disappointed.
Now, I was used to getting the try this and this and stick to it for several months and you will see improvementnot with Pavel. The man had me in the splits that day, something I could never do in the past. The results were instant and remarkable. Pavels comment: Jon, if you think that is cool, you have to check out kettlebells.
And the rest is history. The following pages are my interpretation of my acquired bit of stretching knowledge and experimentation. It is my hope to show you how to combine the knowledge gained in the works such as Relax Into Stretch and Super Joints as well as some homegrown stretching advice gleaned over the course of my journey.
It goes without saying that if you have not read the works mentioned above, STOP and order them immediately.
They will be referenced heavily here and you simply cannot be without them. I hope you practice and enjoy the tips and techniques that are offered up in the following pages and that they breathe new life into you as they have for me. I stand today more flexible than I was in my teens and 20s.
I achieved the full splits for the first time in my life around the age of forty, and if I can do it then you can too. Knowledge is a journey not a destination! Think about it. If you play golf, tennis, baseball, or the martial arts, what would an extra 12 inches of pain-free twist do for the enjoyment and performance of your game? As a matter of fact, I can't think of a single person that would not benefit from this extra freedom of rotational movement.
Maybe the closest thing to a sport you play is being a soccer mom driving your kids around. Well, this one tip could actually save your life and the lives of your kids. Ever have a close call while driving because you lacked the mobility to comfortably look over your shoulder for oncoming traffic?
Say goodbye to that problem forever! You will virtually have eyes in the back of your head after doing just 3 simple steps. Stand erect. Feet flat on the ground and lock your knees. Do not bend them throughout the rest of this drill, or else.
Without moving your feet, rotate your upper body as far as you can to the right. When you have achieved your greatest rotation, pick out an object with your eyes at maximum rotation and memorize it. We have just established a base line of your rotation. Next, you will retest this movebut this time you will focus on three things while you turn. Contract your left glute or cheek, not the ones on your face either. I mean really contract it, to the point of cramping. At the same time try to drive your left heel through the ground.
I want to see an indentation when you are done. I want you to imagine that the front of your left hipkind of where your pocket would beis getting longer.
Do all three steps while slowly turning as you retest. If you followed the directions you should easily add inches to your previous score! You will retest one more time doing all of the above plus three more things. Imagine that your body is being hoisted in the air by your neck. In other words try to get as tall and elongated as possible.
Visualize space being made between each vertebra. Starting at your tailbone, in your mind, sequentially rotate each vertebra. When you get as far as you possibly can, I want you to rotate seven more imaginary vertebrae, as if your backbone kept extending above your head. Check out where your starting point was and now where your new max ismost people have gained 12 inches or more! You have just applied the 3 fundamental S's to a stretch.
For more on this, read on. By the way, make sure you do the other side or you may be walking in a circle the rest of the day. Did you get some amazing results? Are you considering changing your name to Linda Blair? Old movie reference, sorry. The Three Ss. Once you understand the Three S's you can apply them to not only any stretching exercise but also to any movement Give a man a fish and you feed him for a day.
Teach a man to fish and you feed him for a lifetime. Old Chinese Proverb So let's learn how to "fish" Use strength in your movements. Do not just yield to gravity or passively move into stretch but actively use your muscles to pull or push you into positions. I am not talking about going faster, but actively using muscular force to get you where you want to go.
Example: In the rotational drill, from here on out referred to as the "Exorcist", we contract the left glute and drive our left heel into the ground when we are turning to the right.
Make space inside the body itself. Instead of trying to jam one joint into another, it is much more effective to put them in some traction and literally create some extra room. In the Exorcist, we used this in two different ways.
First I told you to visualize the front of your hip getting longer; second I said to imagine that your body was being hoisted in the air by your neck. We were putting your spine into traction in order to create some more space. As in spread the load. Instead of trying to twist or turn or move from one spot or one joint, try to spread the movement over as many joints and muscles as possible, taking up slack where you can.
If you gain a little bit here and a little bit there, it adds up to huge gains. During our rotational experiment I told you to sequentially rotate each vertebra, starting at your tailbone and working your way up and past your head There it is. You have the Keys to the Stretching Kingdom. Apply these to all of your movement needs and reap the rewards. Still want more? You got it! Read on to find out how to get your kicks By the way, I did not invent or systemize the Three Ss.
They came from Pavel Tsatsouline's work. I am only giving you my take on things If you have not read Relax into Stretch yet, you have homework. If you have, then reread it. The fighting game is much like Christmas It is much better to give than to receive. There is no better gift than a well delivered kick to the head, from the kicker's point of view, anyway.
This chapter will have a distinct martial arts flavor but even if you have no interest in high kicking, bear with me for a minute and I will bring it around. In the last chapter, when we were talking about the Three S's to power stretching, I said the first S stands for strength. Interestingly enough, often times it is not lack of flexibility that prevents one from being able to kick high, but lack of strength. Lets talk about the different types of stretching and Ill give you a cool low-tech, highconcept drill to get your kicks But before we can get into the hows of combining stretching with strength specifically to improve the height of your kick, let's define different forms of flexibility.
Passive-Static Flexibility This is what most people are talking about when they say stretching. You are just sitting there stretching You are using gravity or the weight of your body to stretch.
Think relaxed stretching. Active-Static Flexibility This is when you are using your own power to move into a stretch, although not with speed. You use the strength of the opposite muscle groupread muscle-agoniststo move into and hold the stretch. A simple example would be contracting the biceps to stretch the triceps. Dynamic Flexibility Just like the name implies, you use dynamic movement to stretch The movements start out low and slow and gradually become fast and high.
The focus is not on how high you can swing your leg, but how high you can swing your leg while staying loose and relaxed. Isometric Stretching This is a power tool and well talk about it later.
Okay, so you "just wanna get my kicks up higher. Dynamic Stretches Start by doing a few sets of leg swings. A set will consist of reps per leg. Do swings to the front, side and back. Remember to start slow and low and work up to high and fast. Everyone is different, so high is what is high for you.
Also try to increase the speed from slow to sport speed by the last rep. Chase the leg swings down with a shot of. Active-Static Stretching In the book Super Joints by Pavel Tsatsouline, there is a side bar that tells about a Russian kickboxing coach using a form of passive-active stretching to get his fighters kicks up.
Pavel himself has told me this part of his book is often overlooked I will explain it from memory, but I suggest getting Super Joints to read the original text. The coach would have his fighters put their leg up on a platform or table that was just about at their flexibility limit. For a front kick, toes pointed upfor a sidekick or roundhouse, toes sideways.
The fighter would then just chill in that position for a while until his leg relaxed. Next, the fighter would lift his leg up using his own leg power and then the coach would quickly slip a stack of books under his foot allowing him to relax in this new range of movement ROM. The process is repeated until the fighter cannot get his leg up any higher. Talk about increasing strength and flexibility at the same time.
The downside of this method is that it really takes two people to pull it off. Never fear, gentle reader, because I have a solution for all you lone stretchers out there. Enter the Pulley System Martial Artists have been using the rope and pulley to stretch their legs since before the front kick was invented. Let's just say it is nothing new, but how I am going to have you use it may just breathe some new life into this low tech apparatus. Standard Lame Method 1.
Go to the hardware store and get a pulley and a length of rope. Attach the pulley to the ceiling and thread the rope through the pulley. Tie a loop on one end of the rope. Try an overhead knot on a bight not a hangman's noose. Put foot in loop and pull on the other end of the rope. Leg goes up and you stretch. New Improved Method Instead of using the rope to lift your legpassively stretching, use your leg muscles, strength S1 to lift your leg and only use the pulley and rope to take up the slack.
Now you have turned this into an active-passive stretch and you are building specific strength and flexibility at the same time. About 3 sets of 5 reps - with the reps being the leg lifting part, is about right. You can now do the Russian kickboxer's drill without a training partner.
I will readily admit that the splits may not be everyones cup of tea, so lets start by talking about something that is a must for everyone, mobility drills. Mobility drills will lube up your joints and help you to fix damaged ones.
These are light movements and rotations designed to take the joints through a full range of movement. Amosov claims mobility training can slow down or reverse arthritis. Amosov also formulated the theory of limit loads, which states The human organism has a great ability to regenerate itself through intense use.
The bottom line is to do your mobility drills they will wake you up better than a shot of double espresso. You may think of your mobility practice as both a morning recharge and a way to get rid of the rust that has accumulated in your joints.
Some of you may know the joints themselves do not really have blood flowing to them so the only way to get rid of the waste products or excuse me, crud, that is present in the joints is to bathe them with synovial fluid. The way to get more synovial fluid to the joints is through movement. Use it or lose it is not just a cute catch phrase but a hard, cold fact of life when it comes to joint health. Generally start from your head and work your way down to your feet.
The following is one of my recharge series. This series has a little bit of everything in it. In the immortal words of Bruce Lee Take what is useful and discard the rest. And that is just what I have done with this series of drills. I have distilled out all of the fluff and only left in the big bang for your training buck movements. I receive lots of positive feedback every time I present this series at a workshop and am always asked to write it up, so here it comes.
Series 1: Standing 1. Forward and Backward Neck BendsThe Yes Movement Not only are you to nod you head up and down, but try to elongate your whole back from the tail bone to the crown of your head. Wrist Circles Make circular motions first with your palms together then apart. Make sure you go both forward and backward.
Elbow Circles Place your arms out at about a degree angle, with the point of your elbows down and the pits of your elbows up.
Imagine you are trying to put on a pair of sunglasses and miss. Rotate your elbows and wind up back in the starting position. Reverse and repeat. Brush your fingers and the back of your hand on your arm pits. Then try to point straight behind you as if someone is trying to twist your arm behind your back. Puffed Chest and Sunken Chest Inhale and stick your chest out. Now imagine someone has just punched you in the sternum. Exhale as you absorb the punch. Shoulder Shrugs. Both Shoulders Together Forward then backward.
Keep the same in and out chest action going as in the previous drill, but combine that with some shoulder shrugs. Shoulders go up to your ears, then back as far as you can and finally down.
Smooth the motion out. After you have completed the number of reps going backward, reverse and match them with the same amount of forward reps.
One at a Time Forward and Backward Same as previous just with one shoulder. Make sure both shoulders are moving and let the wave of motion go through your whole body. Really strive to open up your hips. Go both ways. Alternating Arm Circles Right arm goes forwardleft goes backward and then switch. Circle and Side Punch Left arm circles forward as the right arm punches out to the side. Then switch. Twists with Taps Move from your center line and just let centrifugal force whip your arms around.
Tap yourself lightly in the back and side. Side Bends Imagine you are stuck between two plate glass windows, you must move strictly sideways.
Pelvic Tilts Make small forward and backward pelvic tilts, then side to side pelvic tilts like you are dancing a samba. Belly Dance Imagine you are standing inside a horizontal diamond.
Touch each corner of the diamond with your hip. Smooth out the movement so it looks like a belly dance. Just make sure to slowly increase your range. Especially going to the back.
Leg Circles Both directions. Make sure your knees stay locked and the movement comes from your hip. Knee Circles Bring your knee up past belt level. Imagine your leg is dead from the knee down. Now make circles letting your lower leg dangle. Standing Knee Circles Closed chain. Keep both feet flat on the floor and make small knee circles. Make sure to lock out on top and dont look down at your feet. Ankle Circles Just try to make smooth circles in both directions. No ratchet movements.
Bowing Hip Hinges Make knife hands and push your hips back, keeping your weight on the heels. Knees should remain soft. Chest big and back straight. Once you stand back up, contract your glutes, bend back and try to see the wall behind you. Squats Make sure your knees stay in line with your index toe. Dont let your knees collapse inward or pli out.
Block 1 is focused on getting adapted to the relatively high volume and frequency of the program. Block 2 is quite similar in exercise selection to ensure progressive overload and has more focus on reaching momentary muscular failure MMF. Because the previous block allowed for adaptation to the volume and frequency of the program. MyoReps are used in Block 2 for the lower back extension exercise as a way to maximally fatigue muscle fibers in a higher rep range.
Any intermediate level trainee should be able to run this program through at least cycles and continue making progress if this deload is performed properly. These techniques result in greater time under tension. The intensity is also lowered for this entire week and recovery of the lower back is emphasized. The strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate rep work.
This supplemental day also allows for another bump in weekly training frequency without a large time or recovery demand. The lats contribute mostly to the appearance of back width. B — Teres Major. C — Teres Minor. It also medially rotates the arm. So first. E — Levator Scapulae. They have 2 main functions. D — Latissimus Dorsi. To hit the lats most effectively. The erectors will be targeted through exercises like rack pulls and lower back extensions in this program. The spinal erectors of the lower back extend all the way up the spine to the skull and function to extend the entire vertebral column.
In any case. The rhomboids are split into a rhomboid major and minor but both have the same primary function which is scapular retraction and for the most part will be targeted with the same basic rowing exercises that hit the mid traps.
The spinal erectors are more type 1 dominant7. This indicates that these muscles should be trained with a variety of rep ranges with at least one heavy movement to fully activate the fast twitch fibers.
For the lat pull-in. There are many variations on these including pulldown machines. I like to lean slightly forward. In coaching circles. It is easier to add weights to a pull up belt in smaller increments than it is to add plates to a lat pulldown machine.
For the cable pullover. Performing a lat pre-activation movement like 1-arm lat pull ins or cable pullovers is helpful to establish a mind-muscle connection and get blood flowing to the appropriate muscles. All pre-activation sets are intended to be light and not taken to failure with a focus on slow and controlled reps.
The reason pull ups are included frequently in this program is because I believe that they are generally more suited for steady overload. While many trainers and athletes put the pull up on a pedestal.
This is why they are included in the program despite the fact that a paper from Signorale et al. Since pulldowns to the front puts the shoulder in a less vulnerable position and generally allows for the use of heavier loads.
They base this recommendation on the observation that there was a trend for higher activation during the eccentric phase for not just the lats. The V-bar attachment is also effective for training the lats through shoulder extension and in my coaching experience.
Research also shows that rows that do not rely on lower back stabilization cause greater lat recruitment compared to free standing rows While the differences are small. So to get the most bang for your buck. A paper out of Pennsylvania State University found that lat activation was higher with a pronated overhand grip than with a supinated underhand grip To make the movement more trap focused.
One limitation with the dumbbells. To prevent shoulder impingement. In this program there are two variations on the rope facepull used: one with a focus on scapular retraction and one with a focus on external rotation. While deadlifts from the floor will train the traps and shoulder stabilizers isometrically. To target the traps over the side delts. The upright row is included primarily as an upper trap exercise. For barbell rows. Since using a rope allows for more freedom at the shoulder joint than a barbell.
Both are important for developing a strong and complete posterior musculature. I think a slightly wider than shoulder width. Below are some suggested splits including how to incorporate the back program. Given this. Remember that regardless of the split you choose. The extra training days in split 3 allow for adequate recovery between sessions. Skip carousel. Carousel Previous. Carousel Next. What is Scribd? Diversity in Organizations - BB. Uploaded by Samantha Siau. Document Information click to expand document information Description: Ch 2.
Original Title Ch 2. Did you find this document useful? Is this content inappropriate? Report this Document. Description: Ch 2. Flag for inappropriate content. Download now. Save Save Ch 2. Original Title: Ch 2. Related titles. Carousel Previous Carousel Next. Jump to Page. Search inside document. Chapter 2. How are they relevant to OB? Disability A person is disabled who has any physical or mental impairment that substantially limits one or more major life activities.
Religion Although employees are protected by law regarding their religion, it is still an issue in the workplace. Made up of two sets of factors: Intellectual Abilities The abilities needed to perform mental activities. Physical Abilities The capacity to do tasks demanding stamina, dexterity, strength, and similar characteristics. Documents Similar To Ch 2. Philip Kumah. Stephanie Anderson. Nandini Hegde. Tutup saran Cari Cari. Pengaturan Pengguna. Lewati carousel. Karusel Sebelumnya. Karusel Berikutnya.
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