[quote]donnydarkoirl wrote:
[quote]Beershoes wrote:
I get on those sprints, I need to do more circuit work, and I mostly don’t run distance (knee issues). I need to do some kind of regular mobility work, and I probably need more focus on foot work and head movement.
These, among many other, are the realizations I have come to from reading this blog. I await more eye opening moments, in the mean time:
- Why Epsom salt baths? (real beginner shit here, I’m sure)
- Footwork Drills?[/quote]
Epsom Salts Baths
I really reccommend a 20 minute bath in Epsom Salts.
You know I talk/type too much so I’ll give you bullet points!
-Replenish and enhance Magnesium.
-The above facilitates Testosterone production.
-The baths prevent muscle cramping and flush toxins from the muscle cells.
-They greatly reduce inflammation and enhance joint health.
-Reduce stress - both regular everyday stress and adrenalin from training.
I read an article by Christian Thibadeau some time ago “7 secrets to Rapid Recovery” where he identified this as a benefit. I concur. Its awesome.
One note though. I refer to these baths as “Oil Changes.” Perspiration is huge during these baths. They can be excellent for dropping water weight, but you should always actively rehydrate afterwards.
Movement Drills.
Obviously I’m crazy busy at the moment with the job, training and my daughter, but I’ll get some videos asap.
In the mean time, I’ll give you one of my most simple drills that still helps me.
Fixed Line Drills - Drill 1
1.0 Get a length of cord/rope/tape.
1.1 Set your line perfectly straight along the floor.
Five to six feet long is ideal.
2.0 Set up in your stance at one end of the line. Your left foot to one
side of the the line, your right foor to the other side.
We have spoken of the axis previously. You MUST keep your feet either
side of this line.
3.0 Pushing forward off your back foot begin moving forward, taking care
that all steps are of equal going. Continue to the end of the line.
3.1 Once you reach the end of the line, do not stop, push backward off your
front foot for an instant change of direction and again make sure to
take nice equal steps.
3.2 Continue for your set time (I reccomend 2 minutes.)
The line must intersect your stance at all times and the feet must
remain equally spaced, moving as a unit poised for defence/attack.
Fixed Line Drills - Drill 2
1.0 Set up in your stance at the end of the line. This time approach the
line side on and allow the line to intersect your stance from 3.00
to 9.00 on an imaginary clockface.
2.0 Pushing off your left foot move to the right. Maintain an equal,
balanced stance and keep your movements of equal length again.
3.0 When you reach the end of the line, do not hesitate, push off the right
foot to propel you back to the left. Mantain the stance, keep a constant
pace and work to time.
Fixed Line Drills - Drill 3
1.0 Set up in your stance as for Drill 1. Move once forward and back along
the set line.
2.0 When you return to your start position use your hips and legs
to do a 90 degree switch to leave you in position for Drill 2.
3.0 Perform one length - one left, one right as in Drill 2.
4.0 On returning to the start position perform another 90 degree switch
(in the opposite direction) to reverse youre start position from
Drill 1. Perform 1 back and 1 forward length and switch again.
The core of these drills is to keep the stance constant, the axis constantly intersecting your feet and learning to “glide” instead of stepping.
Hope this helps.[/quote]
I do quite enjoy these drills already! I notice that I need to work more on keeping even footing. Any suggestion on how to do this without staring at your feet?
I love your programming on the weight sessions! Good movements that keep it simple and get you strong.
I’ll have to start epsomsalt baths, and be careful not to fall asleep in them (a bad habbit in the bath).
How hard to you go when you spar? What’s going through your mind when you do?
Lastly, thank you. You have been, and continue to be, both an emense help and an inspiration.
