Encompassing Athleticism and Fighting | Page 9

Discussion in 'Training Logs' started by Sano, Aug 20, 2016.

  1. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Haven't done anything for a week. Needed a few days off, and I've started my writing my bachelors so busy as hell. We're doing several case studies over the course of the next few months, with people who suffer from post concussive syndrome.

    I'll start training again in the next few days though, building it back up.
     
    #161
    Ilk likes this.
  2. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    20. March:

    Warmup

    Rowing 5k

    Mobility Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridge -> front plank -> sideplank each side -> lunges with t-spine extension -> cossack squats -> horsestance
    x3

    23. March

    Warmup:

    - Movement
    - Skipping
    - band work stabilisation/external rotators
    - band work glut med/external rotators

    Squat:
    RFE
    - bar
    - 10x60kg
    - 8x70kg
    - 8x80kg
    - 6x90kg
    - 6x90kg
    - 6x90kg

    Misc:
    - Serratus and trap 3 work from various positions

    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridge -> front plank -> judo pushups -> sideplank each side -> lunges with t-spine extension -> cossack squats -> horsestance
    x3
     
    #162
    Ilk likes this.
  3. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Warmup:
    - Rowing 2km
    - Joint movement
    - Bands for GH stability
    - Serratus work

    Squat:
    RFE
    - bar
    - 10x60kg
    - 10x60kg
    - 10x60kg
    - 6x80kg
    - 6x90kg
    - 6x90kg
    - 6x90kg

    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> front plank -> sideplank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x3

    Misc Circuit:
    - Wall handstands
    - Neck work
    - Chinups 6 reps
    x3

    Cooldown on the bike for 10 min.
     
    #163
  4. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Practiced the program we have to use for the intervention starting next week in the case studies we're doing. We did that for about 1½ hours.

    Afterwards a friend of mine stayed and we did some takedown drilling and grappled for a bit. It was pretty cool, been a long time since I've grappled. Felt good.
     
    #164
    Last edited: Mar 27, 2018
    Ilk likes this.
  5. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Warmup:
    - Dynamic
    - Skips
    - Movement
    - Bands for GH and hip

    Squat:
    RFE
    - bar
    - 10x60kg
    - 10x60kg
    - 6x80kg
    - 5x90kg
    - 5x100kg
    - 5x100kg

    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x1

    Misc eccentric-isometric circuit:
    - Leg curls on bosuball 10 reps
    - Neck Isos
    - Single leg DLs with 12,5kg dumbbells 6 reps
    - Reverse flys on bench with 7kg dumbbells 10 reps
    - Seated OHP with 17,5kg dumbbells 8 reps
    x3

    Cooldown:
    - Stretching, breathing, bike for 10 min
     
    #165
  6. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Did some misc pump training yesterday, as well as some shadowboxing rounds.

    Here's one of the rounds:
     
    #166
  7. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    For some reason I did not like the jab and the hooks.
     
    #167
  8. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Hooks and jabs were slappy, especially the rear hook. A little short on some of the jabs and hooks too, and the angle mirror makes the elbow flare look worse. Not a lot of space to move. Is that it?

    I tried to go fast and sometimes I slack a few things when I do that. Should probably have had a few rounds warming up with better technique first, but alas.
     
    #168
    Last edited: Apr 1, 2018
  9. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    Gotcha. It is good when someone critiques. You find mistakes in technique and training methods :)

    Glad you are back training, mate.
     
    #169
    Sano likes this.
  10. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Warmup:
    - Dynamic
    - Joint movement

    Rowing 4km

    3 rounds of bagwork


    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x2

    Circuit:
    - Leg Curls on bosuball 12 reps
    - Lateral raises 8 reps with 8kg
    - Horsestance isos for 10 seconds
    - Pullups/chinups 6-8 reps
    - Serattus wall slide with bosuball 8 reps
    x3

    - Wall Handstands
    x4

    As much as I enjoy spending time on improving my lifting, I'll prioritize conditioning and agility for the next period now. I want to get in good shape and focus on the boxing and martial arts come summer. Need to shed some weight too.
     
    #170
  11. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Warmup:
    - Dynamic
    - Joint movement
    - Light shadowboxing

    Squats:
    RFE
    - Bar
    - 10x40kg
    - 10x60kg
    - 5x80kg
    - 5x100kg
    - 5x100kg
    - 5x100kg
    - 8x100kg

    Squats felt very good today. The cossack squats and horsestance are really helping out. My squatting frequency has been low, but form wise these are probably the best sets I've ever done. I feel less restricted going down so I don't have to fight my body to move the weight.

    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x3

    Corrective/stability Circuit:
    - Half bird dog isos 10 secs x2 each side
    - Fire hydrant 5 reps x 2 each side
    - Pullups with slow eccentric 6 reps
    - Single leg deadlifts paused with 12,5kg dumbbells 6 reps
    - Serattus wall slide with bosuball 8 reps
    - Unilateral trap 3 work with a band
    - Neck isos
    x3

    Misc corrective stuff for glut med

    Wall/free Handstands
    x3
     
    #171
    Last edited: Apr 4, 2018
  12. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Warmup:
    - Dynamic
    - A Skips
    - Joint movement
    - Horsestance and cossacks

    Squats:
    RFE
    - Bar
    - 10x40kg
    - 10x60kg
    - 5x80kg
    - 5x100kg
    - 5x100kg
    - 5x105kg

    Mobility/strength Circuit:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x2

    Explosive:
    - Orthodox and Southpaw jumps 5 reps each side
    - Flying Rear Knees on bag 5 reps
    - Bagwork power punches
    x2

    Corrective/Misc Circuit:
    - Half bird dog isos 10 secs x2 each side
    - Fire hydrant 3 reps x 2 each side
    - Pullups 10 reps
    - Single leg deadlifts paused with 12,5kg dumbbells 5 reps
    - Serattus wall slide with bosuball 8 reps
    - Neck isos
    - Wall/free handstands
    x3

    Pump 8 reps with 8kg lateral raises
    x3
    20 pushups
     
    #172
    Last edited: Apr 9, 2018
  13. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    LISS running/walking 45 min
     
    #173
  14. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    LISS running/walking + shadowboxing and footwork outside for about 1 hour.
     
    #174
  15. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Just gonna log this here for myself in the future.

    I was in charge of the intervention today with our case studies. Was a bit nervous because last time was our first and we're working with something a little obscure like "body awareness" and autonomic tone, so it was hard to really gauge how it was coming across. Hard to tell if they thought it didn't make sense. I just decided to go all in and do my best, and thankfully it went well. It seemed to click more this time and was closer to our intended purpose. Proud of myself for stepping up and doing a good job. A lot of it has to do not only with what you're having someone do, but how you're relating the information and how your own nervous system and body language mirrors what you want to see. Changing some mental and visual cues and making it more comprehensible helped a lot.

    It's going to be interesting to see how it develops, and how it effects our cases.
     
    #175
    corpse likes this.
  16. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    I was so tired today I almost feel asleep in class. We've been working everyday many hours and I'm really feeling it.

    Decided to go workout anyway, and in a typical fashion I ended up having one of my hardest workouts in a while. Think I needed to let off some steam.

    Warmup:
    - Dynamic
    - Joint
    - A skips
    - Rope skipping
    - Footwork
    - Shadowboxing

    Bagwork for about 20 min

    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x1

    Squats:
    RFE
    - bar
    - 10x60kg
    - 10x70kg
    - 5x80kg
    - 3x90kg
    - 3x110kg
    - 3x120kg
    - 5x120kg

    Benchpress:
    RFE
    - bar
    - 10x40kg
    - 10x60kg
    - 5x70kg
    - 5x80kg
    - 3x90kg

    Corrective/Misc Circuit:
    - Half bird dog isos 10 secs x2 each side
    - Wall/free handstands
    - Pullups/chinups 6-8 reps
    - Serattus wall slide with bosuball 8 reps
    - Dynamic neck exercises
    - Lateral raises 8 reps with 8kg
    - Band work for rotatorcuff
    x3

    Bagwork for about 10-15 min

    Walking lunges and walking sidelunges for about 100 meters

    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x1

    Safe to say I'm done. Hopefully I'll catch up on some sleep and I will just be relaxing this weekend.
     
    #176
    Last edited: Apr 13, 2018
  17. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    14/04/18:
    Liss running/walking 30-45 min.
    17/04/18:
    Liss running/walking + practicing for 50-60 min.

    Today:
    Went training at 9am before we had group work. Was pressed for time but I managed to get some squats in. I broke my rep PR, which was cool!

    Warmup:
    - Joints
    - Dynamic
    - Horstance + cossack + lunges

    Squats:
    RFE
    - bar
    - 10x50kg
    - 10x60kg
    - 8x70kg
    - 3x80kg
    - 3x100kg
    - 3x110kg
    - 3x120kg
    - 7x120kg rep PR!



    Not the best video, but that's how it is. I wasn't even planning on doing anything more than 3 reps for sets, but I was pressed for time and I thought why not. My depth is also improved and it just feels so much better. I'm only squatting like once a week and have been running and losing a little weight, but my squats keep improving. The mobility/strength circuit has helped tremendously. I don't feel like I'm fighting my body as much anymore when squatting.

    Even with that, it's funny that my squats is going up while doing lower frequency, less volume and more cardio.

    Did some misc pump/lateral raises/judo pushups after. Then after group work it was straight to do the intervention. I'm a bit knackered but good day!
     
    #177
  18. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    Did some training outside in the sun today before going to the beach.

    Warmup:
    - Joints
    - Horsestance, cossacks, lunges

    Mobility & strength routine:
    Horsestance -> cossack squats -> lunges with t-spine extension + rotation -> half bridges -> sideplank -> front plank -> judo pushups -> frontplank -> sideplank -> half bridges -> lunges with t-spine extension -> cossack squats -> horsestance
    x3

    BW Circuit:
    - Pullups 8 reps
    - Pistol squats 3 reps each leg
    - Judo pushups 10 reps
    - Isometric BW squats 10 reps
    - Elevated inverted row 8 reps
    - Handstand
    x3-4
     
    #178
    Last edited: Apr 20, 2018
  19. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    I must admit I’m not entirely sure which techniques Osteopaths use, but as far as I know they combine things from Physiotherapy, Chiropractic-therapy and massage therapy. I would expect manipulations, various mobilizations/joint play (Mulligan, Kaltenborn, Maitland), McKenzie, MFR (myofascialrelease), triggerpoint, soft tissue releases, massages and the like. They are specialized in manual therapy, but they do include nutrition and exercise as well. Of which quality I couldn’t say, but I think using a multifactorial approach to care is smart if done right.

    Regarding the literature there’s a lot to unpack. It’s important to consider the scientific and methodological limitations when it comes to high quality evidence for manual therapy. It’s hard to standardize reps, force and application. Inter-reliability is low as it's in many ways an individualised skill. Another important qualifier is choosing the right manual tool for the right underlying pathology. That takes diagnostic ability and experience, which is unfortunately lacking in many (manual) professions. Lastly patient response varies with different tools.

    With that in mind let’s take a look at 1) Manipulations, which I use sparringly, but are very prevalent, and 2) The Mulligan Method, which I use more often. While I believe that the rest have merit, I won’t go into them here.

    Manipulation
    Discarding original concepts of quackery like “curing all diseases” and “putting misaligned joints back into place”, manipulation does seem to have an immediate pain relief and muscle-tendon relaxation property in most cases. A few studies have showed reduced short-latency stretch reflexivity after spinal manipulations with an audible “pop” (1,2) and others reduced tone in paraspinal muscles on EMG readings following treatment (3, 4, 5). However increased tone has also been noted (5). A meta-analysis from 2012 showed a mean increase in pain tolerance when exposed to various pain inducing effects after spinal manipulations (6). Other studies have shown an increase in heart rate variability (HRV), and improved vagusnerve stimulation, all markers for parasympathetic activity (7, 8), although this change could not be shown to correlate with pain decrease in a single study (8).

    The parasympathetic system is the so called “rest and digest” part of the autonomic nervous system. This might be a plausible hypothesis as a contributing factor to the relaxing feeling accompanied by a “pop” or “crack”.

    A systemic review in Spine from 2004 discussing the efficacy of spinal manipulations and mobilization on low back pain and neck pain, concluded that both could be recommended, yet that more evidence was needed (10). Moving on, two meta-analysis specificly looking at manipulations and outcomes on acute low back pain and chronic low back pain, the latest Cochrane reviews from 2011 and 2012 respectively, concluded that spinal manipulations showed no better outcome compared to other modalities (11, 12). This was including sham and intert interventions. Others have discussed the difficulties in finding statistical significant differences in something as multi-dimensional as low back pain (13), and it’s important to consider that the heterogeneity of groups and patients makes it difficult to discern outcomes.

    There seems to be no high-quality evidence to suggest spinal manipulations as superior compared to other treatments, especially long term, but there is low-moderate evidence to show that is has a positive effect on pain and function. A new Spine meta-analysis from this year, 2018, came to that same conclusion (39).

    In regards to safety, more aggressive reviews have suggested that spinal manipulations, especially cervical ones, have a high incidence of adverse side effects, including high risk ones (14), however later prospective studies and reviews suggest a low incidence rate of severe adverse effects. Mild side effects like headaches, dizzyness and numbness seem relatively common (15, 16, 17).

    Mulligan
    Mulligan is based on the anatomical structure of joints and their joint play, or arthrokinematics, including glides and rolls. While others like Kaltenborn and Maitland (18, 19) have previously used passive joint play in an attempt to improve ROM, function and pain, Mulligan introduces active movement from the patient concurrently. In that way, the mulligan method takes into account both the arthrokinematics and the osteokinematics of the joint.

    Mulligan uses three primary tools. SNAGS (Sustained Natural Apophyseal Glides) and NAGS (Natural Apophyseal Glides) for the (cervical) spine, with the main focus being MWM (Movement With Mobilization) which targets the extremities.

    An early meta-analysis from 2009 concluded that there was moderate evidence to support the efficacy of MWM on the extremities (20), however a more thorough meta-analysis from 2011, made at the Physical Therapy World Congress, concluded that further evidence was needed. They did find moderate evidence to support positive outcomes on ankle sprains, cervical headaches and tennis elbows (21).

    Many RCT studies have been conducted since then and shown improvements in ROM, strength, stability, pain and function in patients with various musculoskeletal pathologies of the ankles (22, 23), shoulders (24, 25), hips (26), trunk (27), lower back (28) and neck (29, 30, 31, 32). This is compared to control and sham groups, and in some cases other manual modalities (25, 27, 31, 32). There’s also evidence to support MWM with exercise being more beneficial than exercise alone (27, 33). Some pilot studies even show improved gait, weight bearing and postural control in stroke victims after ankle MWM (34, 35).

    A study using Maitland and Mulligan did show slightly less pain reduction comparatively for the Mulligan treatment in regards to low back pain, but increased ROM (36).

    The physiology and anatomy of the positive effect outcomes is not yet understood. The translation of joint surfaces could help reduce biomechanical issues in the joint, and therefor improve ROM and pain. Some have hypothesized a neurophysiological component in guiding movement with active muscle tension, as this theoritically could reinforce somasensory feedback, and improve motor patterns. This is not well documented at the current time. There is of course also the array of biopsychosocial factors that should be considered in the outcome of any manual therapy.

    I think that manual therapy professions, including Osteopathy, can be very valuable for a variety of reasons. How valuable depends in large on the clinician. As a physio I don't believe they can or should be the only modality, but I'm also not one to suggest that they should be discarded. I actually find that notion quite foolish.

    Untill we uncover some of the more intricate physiological mechanisms, if we do, I think this model is a good representation of a lot of the non-specific affects that seem to influence the efficacy of manual therapy:

    [​IMG]
    Notice the upper right corner. The evolution of pain science has becomes a part of practice. The pain matrix with the various factors like cognition and emotion is an expression of the complexities of pain. Call it placebo, call it fear avoidance, or call it an autonomic, hormonal and neurological response that is not quite well understood.

    Evidence based practice has been a gamer changer in the world of rehabilitation therapy, and it’s incredibly important. Something we couldn’t and shouldn’t do without. With that said, there are limitations in regards to contextual factors. Everything is calculated in means, and the individual is often drowned out in the stats, which is something you see in the clinical setting often. That is disregarding bad science of course, which there is a lot of too. That’s not a knock. Making a good study is a hard thing to do and biases exists in us all.

    Proof is in the pudding. In in my opinion, patient response and clinical outcome is the most important factor in administering rehabilitation, but best practice is still a multifactorial approach.

    [​IMG] [​IMG]

    PS: Just a fun little nugget. A study in which healthy subjects improved their pulmonary function as an expression of FEV’s, after manual therapy on the thoratic spine (37), although another one by a different group of researcher couldn’t replicate the findings (38). It’s important to note that there were differences in interventions and that the one which couldn’t replicate the findings only had one sessions, versus 3 in the one that could. Safe to say that the validity of this methods would be better examined using patient groups with obstructive lung diseases.

    EDIT:
    This is gonna stay here temporarily as the thread it was posted in was deleted.
     
    #179
    Last edited: Apr 20, 2018
    corpse likes this.
  20. Sano Black Belt

    Sano
    Joined:
    Jul 31, 2011
    Messages:
    5,221
    Likes Received:
    8,436
    Location:
    Denmark
    LISS running/walking outside with a friend for about an hour, mixing in some sprints and jumps at the end.
     
    #180

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"