Weak Patterns | Perfect Practice Is Needed…

Here is a great post on www.strengthsenei.com – Click to read entire article

I wanted to post a few lines from this article as I feel it answers a ton of questions. I know for fact many of my guys are going to really understand why I always talk about being mindful during training, and the major differences between what I/We/#Greenstrength and others. Again, we do the same exercises, same correctives, same food choices as everyone else blah blah – the difference is we mindfully encourage our you to search for the ‘perfect practice’ as mentioned below. So enjoy and let these lines sink in and you’ll understand one of the many #Greenstrength differences from the rest of the modern fitness world.

“Just for a second, let’s say your athlete presents with postural imbalances. His right shoulder is low, his pelvis is rotated and his left knee buckles in.

Considering that an individual’s postural response is involuntary, in that context, performing corrective exercises means compensation will be a component of every repetition.

Performing a corrective exercise incorrectly does not make much sense. As they say, practice does not make perfect, perfect practice makes perfect.

Proprioception is derived from the muscle’s capacity to inform the nervous system where a limb is at all times. When muscles are shortened and some are lengthened as a result of these postural imbalances, the sensitivity of the muscle receptors decreases. This results in a loss of feedback for where the limbs are positioned. This is what a reduction in proprioception comes down to.

Less proprioception = less sensation = less performance! It’s very difficult to control and move what you don’t feel.”

Be Mindful in your practice and movement! 

Lucius C. Tirey IV

Green Strength Training Week For Your Viewing Pleasure

Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…

-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.

-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.

-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.

-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.

-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.

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Day 1 – Sunday

1- Deadlift 415lb 12×1 (60sec rest)

2- Green Strength Special Deadlift 415lbs 3×1

3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb

4- 10 Rounds of

-5 Handstand Push Ups from deficit

-5 150lb KB Swings

-5 18lb Tactical Pull Ups

5- 10×10 Power Swing 53lbs

 

Day 2 – Monday

1- Squat Safety Squat Bar 6×2 275lbs

2- Bench Press Close Grip 6×2 225lbs

3- SSB Squat 3×8 215lbs

4- Close Grip Bench 3×8 185lbs

5- 10×10 Power Swings 70lbs

 

Day 3 – Tuesday

1- Deadlift 425 10×1 (60sec rest)

2- Green Strength Special Deadlift 3×1 425lbs

3- Barbell Rows 225lbs 5×3

4- Military Press 175 3×3

5- 8 Rounds of

-5 HSPU

-5 26lb Pull Ups

-5 150lb KB Swing

-5 80lb Ball Shoulders

 

Day 4 – Wednesday

1- Squat Safety Squat Bar 6×6 275lbs

2- Bench Press Close Grip 6×6 225lbs

3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes

4- 4 Rounds of

-25 BW Squats

-10 Janda Sit Ups

-25 Ring Push Ups

 

Day 5 – Thursday

1- Deadlift 435 10×1 (60sec rest)

2- Single Arm Deadlift 10×1/hand 203lb Bell

3- 8 Rounds of

-5 HSPU

-5 18lb Chin Ups

-5 80lb Med Ball Shoulders

-5 Beast Swings

 

Day 6 – Friday

1- Safety Squat Bar Squat 6×2 275lbs

2- Close Grip Bench 6×2 225lbs

3- DBL Kettlebell Front Squat 4×8 70lbs

4- DBL Kettlebell Press 4×8 62lbs

5- TGU 5/side 53lbs

6- 50 Rope Pull Ups

7- 1hr Walk through downtown OKC and H&8th.

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Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.

1- Steak and Eggs

-10oz Grassfed Steak (fattier the better)

-8 Eggs (Whole)

-Peppers and Mushrooms mixed in eggs

-Cook it all in grassed butter

YUM!

2- Green Strength Stir Fry 

-1lb REAL CHICKEN BREAST

-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter

-2 cup of white rice or cilantro and lime rice from whole foods.

-1 large avocado

-Pico de Gallo

-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.

There ya go!

Got Any Questions? Let me know!