Michael Davis DPT

Seems like yesterday when we last spoke and at the same time an eternity since we last embraced. It's approaching 3 yrs and though that time can pass in a blink of an eye, it sometimes feels like watching the sands of a hour glass.

A lot has happened in that time. Your granddaughter, Halo, that wasn't even conceived when you left us, calls you "papa" when we visit your resting place or when we show her a picture of you. Halo is walking, talking, climbing, swimming, yes swimming, and trying to run the house. She knows that her daddy has a soft spot for her. I can only imagine how you would've melted in her presence.

For the most part life is good. There are those times when the Mack truck of the reality hits me that you really are no longer here with us. That Halo will not get the chance to know you in an earthly form. That I will no longer hear you say "Good Job Boo" or "I'm Proud Of You Son". That Ce will not get the chance to experience you as a father.

Your departure has been life altering, but so was your time here. I just want you to know that you have not been forgotten! I love and miss you! HAPPY BIRTHDAY DAD!!!!

Chicken or the Egg

Chicken or the Egg

DOES STABILITY PRECEDE MOBILITY OR DOES MOBILITY PRECEDE STABILITY?

 

There are various schools of thought concerning this question. Some believe that in order for one to exhibit mobility, proximal stability must take place to provide a foundation to support said movement. Some believe that without mobility there is nothing to stabilize. Thus, mobility must come before stability. Then there are others that reside within the various shades of grey of these two ideas.

 

While neither of these ideas trump the other and neither of these ideas are incorrect, I will propose a slightly different way of approaching this dilemma. Let us explore these ideas in an attempt to gain understanding.

 

While the concepts of stability and mobility have been around for some time, two prominent figures have been assigned as leaders of each: Shirley Sahrmann and Gray Cook.  Sahrmann believes that stability needs precede mobility.  Cook believes that mobility needs precede stability. The goal of this article is not to explore the differences of these approaches in an attempt to elevate one over the other, but to explore a common ground of which these two approaches can potentially become one. 

 

A case for stability before mobility

It is much easier to shoot a cannon from a battleship than it is from a canoe. The battleship offers a stable platform from which the cannon can be mobilized/operated with success. The canoe offers little stability and therefore complicates the successful operation of the cannon. The body does not differ in this respect. It is widely accepted that proximal stability gives way to distal mobility. Nothing illustrates this better than watching a baby go through the process of developmental kinesiology.

 

The ability of a 3+ month old baby to lay on its back and lift its arms and legs in the air (see pic) is rooted in proper axial skeleton (spinal) stabilization.  The baby must first secure an adequate base of support to enable limb movement/mobility.  Foundational stabilization must occur to enable efficient functional/active movement.  This is the case whether you are rolling over in bed, moving from sit to stand out of a chair, reaching for an object overhead, ambulating up/down stairs, picking objects up from the floor, kicking/hitting a ball, etc, etc.

                                                                                                                              

Unfortunately, one's foundational stabilization does not have to be ideal to "complete" the above noted tasks, but execution will not be optimal. The danger in this is that it allows one to perform given tasks in a dysfunctional manner thereby increasing his/her's chances of breakdown/injury without warning.  This is much like a car that is in need of a front-end alignment. The driver happens to lack the ability to perceive this mal-alignment, or ignores it, as it doesn't prevent him/her from driving the vehicle.  Over time this faulty alignment/stabilization gives way to premature asymmetrical tire and associated wheel wear, resulting in excessive car maintenance costs.

 

Let us provide an operational definition of "foundational stability".  For our purpose, foundation can be defined as "the base on which something stands" or functions. Stability can be defined as "the ability of an object to maintain equilibrium or resume its original upright position after displacement".  Together they give birth to the ability of the base upon which something stands/functions to maintain equilibrium and/or to resume its original position after displacement.

 

Stability is not just the lack of mobility as often this is accomplished via rigid co-contractions.  While rigidity is certainly a component of stability, it is not synonymous with stability.  Stability is the intricate balance between the yielding and non-yielding. In the human body, stability is largely regulated via motor control/coordination/timing.

 

Given this perspective on stability, it is not difficult to see why one would support the case of stability preceding mobility. After all, how efficient and effective can one's movement be in the absence of foundational stability?

 

 

A case for mobility before stability

The argument for mobility preceding stability is simple. If stability is the ability of an object to maintain equilibrium or resume its original upright position after displacement, then what is there to maintain or restore if the object/segment lacks mobility in the first place. The simple question is, what are we stabilizing? We are stabilizing unwanted mobility.

 

For instance, take the individual that has fractured their arm in a manner that requires a full arm cast. The continuity of the bone has been disrupted in a way that has introduced mobility in an area and manner that inhibits the bone from being able to do its job. As a result, external stabilization (the cast) is applied to prevent the unwanted mobility while the bone heals to a point where internal stabilization (a stable calloused/healed fracture site) can secure and thus eliminate that disruptive mobility.

 

Earlier we discussed the idea that the ability for a 3+ month old baby to lay on its back and lift its arms and legs in the air is rooted in proper axial skeleton (spinal) stabilization. What is it that the baby is stabilizing within the axial skeleton in the first place? That's right, the mobility that occurs between the vertebral segments. But what is our operational definition of mobility?  Mobility can be defined as "the ability to move in one's environment with ease and without restriction" or "the ability to move or be moved easily and freely". In my opinion, here lies the problem.

 

The former definition discusses functional movement (i.e. - reaching, rolling, crawling, walking, etc).  The latter touches on the available "access" to movement. When some say that stability precedes mobility, it is likely that they mean stabilization must occur before functional movement can take place. When others say that mobility precedes stability, it is likely that they mean a degree of access to movement must first be present in order for stabilization to be necessary. So, it isn't that these two ideas are in conflict, the parties are missing each other because they are not speaking the same language.

 

Think about the differences in the skeletons of an infant and an elderly individual. The infant's structure is extremely pliable, where as the elderly's structure is rather stiff. This lends itself to what appears to be contrasting inherent problems. The infant, full of mobility, is likely to have issues/challenges with stability. The elder, with acquired stiffness, is likely to have problems with mobility.  Breaking down the communication barriers enable us to see that these are just problems along different spots of the same continuum of functional movement.

 

The continuum of functional movement is as follows: access precedes stability which precedes functional movement. Access is the ability of a segment to assume the desired position(s) passively. Stability is the ability to maintain and/or resume/restore that desired position. Functional movement is the ability complete a desired tasked (i.e. - reaching, rolling, crawling, walking, etc).

 

Now let's go back to the infant and the elder. The normal infant, full of mobility, has all of the access to movement one would need. The next step in his/her quest for functional movement is to gain the necessary stability to harness that access into the appropriate position to allow for the desired movement. The average elder,  with acquired stiffness, has to some degree lost his/her access to movement.  He/she must restore the required access to passively allow the desired position before focusing on stability and thus functional movement.

 

This debate is largely an issue of semantics. In their own right, each side is correct.  Now that we have "cleaned" up the semantical issue(s), the following two concepts should be clear:

• A person must have the required access passively to assume a desired position before one can expect them to perform a functional movement that requires that position.
• A person must be able to stabilize and thus control that access actively before one can expect them to perform a functional movement that requires that position.

 

The quest for wisdom is not about the assimilation of information.  It is about information that brings about revelation.  Revelation that can serve as a point of reference to guide you about your way. May this article be that for you. Godspeed!

 

 

 Dr. Michael Davis, DPT, ART is a Doctor of Physical Therapy, Certified Active Release Technique Provider, Intramuscular Therapist, and Certified Kettlebell Instructor. He has treated high school, collegiate, recreational, and professional athletes of various sports including basketball, baseball, boxing, football, golf, martial arts, soccer, tennis, and track and field. In addition, he has experience in the in-patient neurological rehabilitative and acute care settings. Mike is a former NCAA athlete, a Hall of Fame Kettlebell Beast Tamer, and an avid power lifting and martial art enthusiast. He can be contacted via email at [email protected].

 

Today a patient asked me: "How long will I have to perform these "corrective" exercises?"
Me: It depends.
Patient: I read somewhere that if one is performing the appropriate correctives, then he/she shouldn't have to perform them for that long.
Me: There's some truth to that.
Patient: What do you me?
Me: Let's say that you have a race car and while racing/driving all you do is drive fast and turn left. Eventually, that car will pull to the left and as a result need an alignment. After the alignment is squared away, if you go back to driving fast and turning left, then you will find yourself in need of an alignment again. Now if you could change your driving habits to include an equal number of right and left turns, then you could possibly stave of the need of an alignment. Your body is similar in this manner. Most sports are asymmetrical by nature and as a result cause the body develop asymmetrically. This asymmetrical alignment/faulty development will decrease performance and predispose one to injury. Sport specific or corrective exercises should me aimed initially at offsetting these asymmetries in an attempt to allow for efficient/optimal/jointly centrated movement. Does this make sense?
Patient: I get it
Me: So in other words, one will need to perform his/her corrective exercises periodically as long as he/she is engaging in activities that result in asymmetrical/faulty development.
Patient: Got it.

DL Program Week 7

Today's workout felt better than last week's.  Gearing up for Phase 3 and some hard work.

Dynamic Warm-up

Hip Openers, Glute Bridges, RNT Squat work

Workout

Circuit A

Round 1: 4 Muscle-ups, DL w/ 225lbs for 4, Inverted TRX Rows for 10, Vertical Split KB Snatch w/ 24kg for 5 R/L, 100 Jumps with Jumprope.

Round 2: 4 Muscle-ups, DL w/ 315lbs for 4, Inverted TRX Rows for 10, Vertical Split KB Snatch w/ 24kg for 5 R/L, 100 Jumps with Jumprope.

Round 3: 4 Muscle-ups, DL w/ 405lbs for 5, Inverted TRX Rows for 10, Vertical Split KB Snatch w/ 24kg for 5 R/L, 100 Jumps with Jumprope.

Circuit B

Round 1: Double Overhand (w/ straps) Rack Pulls w/ 585lbs for 4, Bent Barbell Rows w/ 225lbs for 5, Pull-ups 5 reps, 100 Jumps w/ Jumprope

Round 2: Double Overhand (w/ straps) Rack Pulls w/ 725lbs for 1, Bent Barbell Rows w/ 225lbs for 5, Pull-ups 5 reps, 100 Jumps w/ Jumprope

Round 3: Double Overhand (w/ straps) Rack Pulls w/ 765lbs for 1, Bent Barbell Rows w/ 225lbs for 5, Pull-ups 5 reps, 100 Jumps w/ Jumprope

Workout Completed in 38 minutes

Cool-Down

3D Standing Hip Flexor with Contra Pec Stretch/Mob

 

Respect & Honor

Are You Investing In your Feet/Ankles?

 

You walk into a store with $20 to your name.  The item that you would to purchase costs $10.  Would it be difficult/challenging to pay $10 dollars for something knowing that it would leave you with just $10?  How much would that feeling change if that $20 were decreased to $15 or $13?  What if it were increased to $50, $80, $100, etc?  Keep in mind that in each situation, you have the necessary $10 to make your purchase, but your security or comfort in making this purchase lies in the size of your “reserve” (the amount that you will have after making the purchase).  I have a feeling that you understand this, but what does it have to do with your feet/ankles?

 

Let’s say you have two clients/patients performing a squat.  One is able to complete a full bodyweight squat with great form (functional), while the other loses his/her balance in a posterior direction or elevates the heels as they descend (dysfunctional).  Suspecting that there may be an issue at the foot/ankle complexes, you decide to assess their ability to dorsiflex their feet/ankles.  For illustration, we will say that an individual needs 15 degrees of dorsiflexion to properly perform a squat.  Upon assessing these two you learn that the functional squatter has 25-30 degrees of dorsiflexion and the dysfunctional squatter has 18-20 degrees of dorsiflexion.  Both individuals have the necessary 15 degrees to complete the activity, so what gives?  Maybe the problem isn’t at the foot/ankle since both clients/patients have more than the required range of motion.  Is it fair to say that the foot/ankle complexes are clear?

 

Before you dismiss the foot/ankle complex’s involvement, keep this in mind.  The foot/ankle complex is a sensory interfacing region of which the body has four (2 hands/wrists and 2 feet/ankles).  Take a look at the skin on the palms of your hands and soles of your feet.  These are the only places on your body that has this type of skin.  Now run your finger across the skin on the back of your hand, then the palm, and do the same for the tops and bottoms of your feet.  Notice the difference in sensitivity in the palms of your hands and soles of your feet.  This is important because these areas are uniquely equipped to provide the brain (central nervous system or CNS) and the body (peripheral nervous system or PNS) with sensory information as they interact/interface with the environment.  This means what happens at the foot/ankle complex(s), as it interfaces with the environment, largely determines the lower body’s, and thus the entire body’s, access to said movement, in this case the squat.

 

It is this sensory interfacing quality that makes the total motion, not just the required motion, at the foot/ankle important.  This quality gives the foot/ankle complex the ability to assess “threat”.  What I mean by this is that the foot/ankle complex will often be reluctant to give you all that it has, exhausting its reserve, as it senses and tells the body that it is unsafe for me to do this, so get it from somewhere else.  You see, just as in the $$$ example earlier, the foot/ankle complex senses when its “reserve” is depleting and will send a message to guard against it, often resulting in dysfunctional compensation(s).  This is why the dysfunctional squatter either loss his/her balance backwards or elevated the heel during the descent. 

 

Now take those same two squatters, place them in Olympic weightlifting shoes, and have them squat again.  You will likely see no gross changes in the functional squatter, but the dysfunctional squatter will greatly improve, possibly becoming “functional”.  The requirements of the squat have not changed, but you have externally increased their dorsiflexion reserve.  The Olympic weightlifting shoe places the foot in a stable plantarflexed position.  This advantageously changes the starting position of the foot/ankle by allowing the necessary 15 degrees of dorsiflexion (to perform the squat) to largely be achieved via relative dorsiflexion as a close look at the foot/ankle will reveal that the actual/true dorsiflexion occurring at this complex is less than without the shoes.  As a result, the dorsiflexion reserve has been increased, there is no perceived threat by foot/ankle complex, and the access to the movement is granted.

 

This isn’t to say that everyone should be in elevated heel shoes, as my position is quite the contrary, though Olympic weightlifting shoes have their place/purpose.  This example was merely used to illustrate the importance of the dorsiflexion reserve in the execution of upright ground based activities.  So take a little time each day to address foot/ankle mobility and controlled mobility.  It will be well worth the investment!

 

Respect & Honor

Push/Press Gym Day (3.17.2011)

Today was an average day at the gym in terms of performance.  Trying to streamline a few things and focus on technique.

 

Warm-up:

Glute Bridges, CHL, Open 1/2 kneeling and Tall Kneeling Indian Club Swinging, Resisted Bird Dogs, 1/2 kneeling hip mobs/flexor stretch, RNT Squat Therapy, Get-ups, Windmills, and Jumping Rope (20 minutes total)

 

Work-out:

1a) 4-way shoulder raises (10lb plates) 5 reps each

1b) Alternating DB Chest Press (150lb DBs) 3-4 each arm (6-8 total) * See pics below.

1c) Bottoms-up KB Clean & Press (53lbs KB) 3-5 each side

1d) Front Squat (185, 225, 225, 275lb BB) 3-5 reps

1e) Jumping Rope 100 jumps

4 rounds

2a) BB Floor Press (225, 275, 315lb BB) 3-5 reps

2b) Front BB Jerks (135lb BB) 4-6 reps

2c) Plyo Dips  5 reps

2d) Behind The Neck BB Jerks (135lb BB) 4-6 reps

2e) Jumping Rope 100 jumps

3 Rounds

Cool-down:

Bretzel (5 minutes total)

 

Respect & Honor

Do You Need Another Hammer?

From time to time I am asked what I think about this or that technique.  While there are, in my opinion, some superior techniques, the answer is often that techniques are like hammers.  In the hands of a skilled carpenter, a hammer yields beautiful work, but in the hands of a lay person, a hammer yields bent nails.  As you can see, it’s not as much about the hammer as it is about the hands it is in.  So before you ask yourself if you need another hammer, ask yourself if you have command of the one(s) that you already have.

 

Our society has lost its thirst for comprehension and understanding and has developed a hunger for a “turn-key” approach/algorithmic system.  No longer do we want to learn how to fish, we just want the fish.  This is a huge problem in our society. This is largely why you can have two people with the same letters behind their names and receive night and day services from these “equally” training individuals.  Unfortunately when you learn that someone is a MD, DO, PT, ATC, Chiropractor, Personal Trainer, etc, it doesn’t tell you much, if anything, about whether or not that person will be able to properly service you. 

 

Some certifying and/or continuing education courses include “examinations” as a part of their curriculum.  While I applaud the effort to hold the participants to some sort of standard, these tests are often a joke as some of them are open book and most of the questions are more about recall/memorization than they are about true comprehension of the material.  Don’t take this to mean that every course must have a written comprehensive test as that is not my intent. But I do believe that ALL certifying courses should have a part that assesses comprehension and application of the material to protect the potential patients/clients of these organizations’ representatives.  I also believe that it is the responsibility of the participants to seek the comprehension/understanding that gives them complete command of their past, present, and future skill sets.  It is through comprehension/understanding that the wisdom to accept what is useful and to reject what is useless is acquired. 

 

We can't keep placing hammers in the hands of unskilled carpenters and allow them to bend the nails of our society.  We must foster and demand comprehension to facilitate the development and maintenance of the beautiful work created in us as human beings. 

 

Respect & Honor

Purposefully Primitive

Purposeful Primitive

Mike Davis DPT, ART

 

 

It was February 11, 1990, in Tokyo, Japan.  By some accounts, a 42-1 underdog named James “Buster” Douglas shocked the world by knocking out the undisputed heavyweight champion of the world, “Iron” Mike Tyson.   What was supposed to be another easy notch in Tyson’s belt, turned out to be the visible start to the down side of Tyson’s career.  I say “visible” because in hind sight this monumental “upset” was approximately two years in the making. 

 

Mike Tyson met Cus D’Amato when he was 13 years old.  A misguided misfit to say the least, it was Cus D’Amato who was able to infuse some discipline into this young man from the age of 13 to 19 years old. He stripped, then molded Tyson into a fundamentally sound fighter, both mentally and physically.  Tyson’s style was primitively effective following three rules: 1) elusivity with head movement, 2) quickness, power, and accuracy with punches, and 3) conditioning.    D’Amato worked Tyson daily on the fundamentals of the fight game.  No flashiness, no gimmicks, just good, old fashioned basic training to build and hone Tyson’s emotional, mental, and physical attributes, and thus his fundamental fighting base.

 

Tyson turned pro at the age of 18 in 1985. During that year, “Team Tyson” had put together a string of 11 knock outs before Cus D’Amato’s death.  Kevin Rooney, who was already a part of Team Tyson, assumed the role of trainer  and they won 16 more fights comprising a record of 27 – 0 at the time of their  first title shot in 1986. Team Tyson won that fight, making Tyson the youngest heavyweight champion of all time.  Rooney, whom was also groomed by D’Amato, was showing that he was qualified to continue D’Amato’s work.  Team Tyson was training hard and drilling the three rules five days a week.  It was all about constant discipline and repetition.  Team Tyson fought 4 times in 1987, unifying the heavyweight championship.

 

In July of 1988, having fought 3 times that year, Tyson parted ways with his original management team and fired Rooney as his trainer.  His first fight with his new team came against Frank Bruno in February of 1989.  Bruno was able to buckle Tyson early in the fight as Tyson was not being elusive with head movement.  Tyson was not displaying the first of the three rules.  Fortunately for Tyson, his speed, power and intimidation carried him to a 5^th round TKO, but to the keen eye, this was not the Tyson of “Team Tyson”.  Tyson won his next fight by way of knock out in the 1^st round against an intimidated Carl Williams.  Unfortunately, this victory just enabled Tyson’s ego, allowing him to turn a blind eye to the fact that, without his original core unit, he was losing his discipline.

 

On February 11, 1990, Tyson entered the ring to face “Buster” Douglas.  Mentally focused and in good physical condition, Douglas utilized his skill set to expose a lost Tyson.  Douglas fought an excellent fight, displaying the importance of preparation and focus.  Even in defeat, Tyson continued to neglect the discipline necessary for success.  Had Tyson forgotten what got him to the championship?  All the training, film work, and mental focus, etc. day in and day out? He hadn’t forgotten these things, but he no longer had the people around him to make him accountable, keep him focused, and he was not being purposeful about maintaining his fundamental/primitive attributes. 

 

Most of us have a story that reflects Tyson’s in some way.  We don’t forget all about the primitive things that we use to do, such as rolling, pushing up off of the floor, squatting , dead lifting objects from the floor, and/or lifting objects overhead, but we are no longer purposeful about maintaining these skills.  Most in our society view these activities as boring.  Our society has a way of wanting the “next best thing” or something new.  We don’t want to waste our time with the fundamentals, we want the flashy, exciting, and sexy stuff- and we want it yesterday.  We want maximal results with little effort.  Many do not realize that it takes the average child 5-6 months to be able to intentionally roll from their back to their stomach, 8-9 months to crawl and begin verticalization, 10-12 months to walk, 14-16 months to stand up in space and walk, 3 years to stand on one leg, and 6 years to complete fine motor development.

 

In the process of acquiring these milestones, a child undergoes countless repetitions of basic motor skills to build a base to enable the next set of skills.  It is through constant discipline and repetition that these skills are acquired.  As we become more advanced, we start to neglect these skills.  We no longer roll, crawl, get up from the floor, squat, dead lift object from the floor, etc  as a part of our daily routine because we don’t find these activities “necessary”.  This is unfortunate because these “boring,” neglected activities are the fundamentals that form the base of our movement.  And “When the foundations are being destroyed, what can the righteous do (Psalm 11:3)?”  Similar to the child, it took D’Amato 5-6 years to develop Tyson (2-3 years of Rooney’s maintenance and honing), but once the goal of the championship was reached, the fundamentals were lost and Tyson’s reign ended.  As a developing child, you were innately motivated to acquire the next skill, as the next skill improved your accessibility to the world. But once the goal was achieved, like Tyson, most started to neglect the fundamentals.  My question to you is, “How long until your reign ends?”

 

The key to extending your “reign” lies in the honing and maintenance of your fundamental skills such as pushing up, squatting, dead lifting, reaching overhead, etc.  Because these activities may not be the most exciting, one MUST be purposefully disciplined in the repetitious execution of these activities.  This is where my friend, Marty Gallagher comes in.  Marty’s “Purposeful Primitive” concept is truly about the re-acquisition, honing, and maintenance of these “primitive” movements.  Marty’s track record in the strength game in the United States is unparalleled.  A simple search though the power lifting archives will reveal that Marty himself is a national and world champion in addition to coaching multiple individual and team national/world championships. 

 

The acquisition of strength is a highly misunderstood thing.   Many would have you to believe that to get strong, one has to lift heavy.  While this has some truth to it, it is important to understand that in many ways, strength is a skill, and as with most skills, there is an element of accuracy that must be considered.  Marty’s “Five Phases to Mastery” is about just that.  One must have a sound movement base to ensure an efficiently successful, thus, safe execution of a particular lift.  When lacking the essentials, proper development and safety are compromised.  Marty will infuse you with the fundamentals to improve your movement, and as a result, extend your “reign” .

 

At roughly 170lbs, I have “Tamed the Beast”, squatted and dead lifted over 3 times my bodyweight, benched over 2.5 times my bodyweight, and jerked over 1.85 times my bodyweight.  I am able to perform these lifts at greater than or equal to 90% of those totals without having to “train” up to it.  As a result, people often ask me how I am able to achieve and maintain these good levels of strength.  The answer is simple- I am blessed me with the ability and wisdom to be purposefully primitive with my training.  I still perform the rudimentary skills on a regular basis, and these things remain foundational for all my other activities.  My “Beast Tamer” accomplishment occurred in August of 2008.  When I decided to go for this goal (April/May of 2008), I had never laid eyes on a 106lb kettlebell and when I tried, I could hardly perform a pistol with a 26lb kettlebell.  I wondered if I would I be able to go from having trouble with the pistol with a 26lb KB to cleanly performing it with 106lbs in 3-4 months.

 

To achieve this goal, I needed to find my weak link.  I felt that I was strong enough, but I also felt like I couldn’t access that strength.  So I took a step back and thought about the basic components of the pistol such as foot/ankle and hip mobility/controlled mobility, functional leg strength, pillar strength, etc.  I found that I was lacking in the foot/ankle mobility/controlled mobility department.  Mobility and controlled mobility are two of the four pillars (mobility, stability, controlled mobility, and skill) that I believe are paramount to efficient movement/motor acquisition.  To improve my ankle mobility, I performed self ankle mobilizations and assisted deep bilateral squats frequently throughout the day, every day.  As my ankle range of motion improved, I addressed the controlled mobility deficit by performing single legged stance with contra-lateral leg/foot reaches in all planes of motion (SLS with clock reaching).  I performed one to three sets of five of the SLS with clock reaching one to three times daily.  Once a week, I had a “pistol” session that consisted of three to five sets of one to five repetitions with the heaviest weight that I could maintain perfect form.  Note that I didn’t say the heaviest weight that I could do.  Perfect form was a non-negotiable at this juncture.  

 

In one month, I went from struggling to pistol a 26lb kettlebell to performing sets of two to four reps with a 79lb kettlebell (the heaviest I had).  I had no doubt in my mind that I would be ready by August.  By dissecting this movement into its primitive attributes I was able uncover the path to completion.  It is my belief that I should be able to perform The Beast Tamer Challenge (BTC) within no more than one week’s notice, preferably at a moment’s notice without having to perform the BTC frequently throughout the year.  I accomplish this by honing and maintaining the basics that make these movements possible.  Four to six times per week I perform ankle mobilizations, assisted and unassisted deep bodyweight squats, posterior scapular exercises, plank variations, and going down to and getting up from the floor via various patterns.  When I tamed the beast, I didn’t own a beast and it wasn’t until fourteen months later (10/2009) that I would see one again.

 

In October of 2009, the RKC held its first certification on the east coast in PA.  I traveled from Northern VA to show my support.  While there I was asked to perform the BTC.  I hadn’t touched a beast in over a year but because I am purposeful with maintaining and honing primitive attributes, I was up for the challenge.  I performed the BTC without a warm-up (not something that I recommend as I know better) and though I wasn’t happy with my performance, I was able to execute all three lifts.  My disappointment was rooted in the fact that I didn’t warm up which was reflected in the performance of the pistol as I had some issues with maintaining balance which prompted me to hop around a bit.  I was able to redeem myself as I purchased a beast and performed a Beast Tamer Medley (C & P right, transfer with a swing, C & P left, catch it by the horns, pistol left, pistol right, set it down and link to a belt, pull-up) in less than 12 days after the PA performance.  It is of utmost importance that you understand that it was the persistent disciplined execution of the basics that laid the foundation of this performance.             

 

 

I have used the Mike Tyson’s story, childhood developmental stages, and my Beast Tamer quest to illustrate the importance of acquiring, sharpening, and maintaining the basics.  Marty Gallaghar’s seminar "5 Phases to Mastery" outlines the necessity of a ‘back-to-basic’ training program that is often neglected.  Marty has spent decades in the trenches developing this program in the pursuit of mastery of these essential movements.  We are fortunate that Marty is more than willing to share his work, as it is his mission to spread this truth to assist our society and hopefully the world in the rediscovery and preservation of these primal movement skills.  It will be to your benefit to take advantage of this opportunity to learn and spend some time with one of the great minds in the realm of physical culture.

 

Respect & Honor!

In Memory

In Memory of Michael J. Davis Sr.

12.14.1951 - 01.16.2010

 

It's been a year today and it seems like yesterday.  It just doesn't seem real. We miss you and we love!

Respect & Honor

Calling All Physical Therapists

Charlie Weingroff DPT is the Lead Physical Therapist for the United States Marine Corps Forces Special Operations Command. Prior to that, Dr. Weingroff served as the Director of Sports Performance and Physical Therapy at Centrastate Medical Center.  During his time at Centrastate Dr. Weingroff was able to direct/assist in setting up a very successful Out-patient Physical Therapy Facility.  This set-up is not like your average clinic.  Take a look at this entry that Dr. Weingroff recently posted on his blog about his set-up at Centrastate: Physical Therapy Mousetrap.

 

Respect & Honor