Great information from Dr. Stuart McGill on how to create more comprehensive neural involvement in your skills and strength!
Marty Gallagher will be at CrossFit Koncepts on May 13th, 2017 to give a workshop on the Deadlift and Squat. If you don't know who Marty is then you need to learn a little (make that a LOT) about the history of iron. Marty is a national and international powerlifting champion, a coach to champions and Tier One Spec Ops personnel, and the author of a number of books on training (The Purposeful Primitive; Strong Medicine; CrossCore Hardcore; Coan: The Man, The Myth, The Method; CrossCore HardCore; and more) as well as hundreds of articles and blog posts.
Marty is going to dissect the Deadlift and Squat in a manner that will allow you to develop these core lifts in a way that will astonish you. His experience cultivating some of the strongest and resilient men and women in the world will benefit everyone from a strength and conditioning coach to a beginning athlete. Why flounder, wondering if your technique is safe, sound and viable, when you can learn these techniques from a living master?
Check out this excerpt from last years workshop with Marty:
Details on the workshop:
NOTE: this workshop is limited to the first twenty (20) people who pre-register. Pre-registration requires payment in advance. There will be no at the door admittance for this event. In other words: if you don't pre-register you are not going to get in.
For more information or to pre-register: contact Mike Krivka at 301/404-2571 or firstname.lastname@example.org
The Kettlebell is by far one of the most effective and popular strength and conditioning tools available today. The Kettlebell’s ability to create rapid strength gains, positively affect body composition, and increase anaerobic capacity is well documented and recognized. However, they can also be tremendously effective in highlighting ineffective and potentially dangerous movement patterns and loading/unloading habits that can lead to injury and strength imbalances. The goal of this five hour workshop is to give the attendee the tools, skills, and experience to utilize the Kettlebell to identify, correct, and stabilize bad movements; fix weak links in existing movements; and strengthen transitionary and stabilization skills. Techniques will also be demonstrated and explored to increase mobility and structural stability in order to help prevent injuries from occurring in the first place as well as speed recovery from existing injuries.
About the Instructor
Michael Krivka, Master RKC, is a member of the RKC Board of Advisors, a regular instructor at HKC (Hardstyle Kettlebell Certification) and RKC (Russian Kettlebell Certification) nationwide, and is the most highly reviewed kettlebell instructor in the world on the Dragon Door website. With over a decade of experience teaching Kettlebells to civilians, military and law enforcement personnel across the country he has the knowledge and experience to pass on the information he has acquired over almost two decades of teaching kettlebells. He has programmed group and private instruction with Kettlebells and how their use can be applied to a broad cross-section of the population; everyone from “Soccer Moms” to Tier One tactical athletes. He is also a regular contributor to the Dragon Door RKC blog, guest contributor to the new Strong Medicine blog, and the author of the best selling eBook “Code Name: Indestructible”. Mike has recently teamed with Dr. Chris Hardy and Marty Gallagher, authors of “Strong Medicine”, to write a book on the CrossCore tool called “CrossCore HardCore” that was published in 2016.
Mike has over forty years of experience training and teaching the martial arts. He is a Full Instructor under Guro Dan Inosanto in JKD (Jeet Kune Do - Bruce Lee’s personal combat martial art), the Filipino Martial Arts (Arnis, Kali, and Escrima) and Maphilindo Silat. He also has teaching credentials in several other martial arts and combat disciplines (ranging from Tae Kwon Do to Ninpo Taijutsu) which gives him a unique and powerful perspective when it comes to movement and strength and conditioning practices.
Mike is the Owner and Training Director of CrossFit Koncepts in Gaithersburg, Maryland; one of the oldest CrossFit gyms in the Washington, DC area. CrossFit Koncepts has been open over eight years and offers daily classes utilizing a unique integration of CrossFit and Kettlebell training philosophies.
There are three tools that I spend the majority of my time training with. They are the Kettlebell, the Mace and the Indian Clubs. I know that it's a short list but I choose to master the tools I work with and eke the most out of every technique and repetition.
Most of my strength and conditioning work is done with Kettlebells. After using them for over sixteen years I have them to be the most efficient in keeping me strong, balanced and anaerobically "challenged". The only downside is that after years of heavy Kettlebell Snatch training, in addition to several injuries ranging from tactical to stupid, I've done some serious damage to my shoulders. Nothing life threatening but my mobility has been compromised and I was in constant pain. So much so that I regularly avoided Pressing, Snatching and Pull Ups knowing that I would be in even more pain for several days afterwards.
After several consultations with doctors I was almost to the point where I was either going to have to endure regular cortisone injections in both shoulders (not fun at all) or shoulder surgery. Neither of those options were particularly appealing. I was sharing my situation with a friend (Richard "Army" Maguire) who has had his share of injuries and surgeries and he recommended that I hold off on the shots and the surgery and see if I could mediate the problem myself. How? By spending a couple minutes every day using the Mace and Indian Clubs. I was a little reluctant to do anything that might piss off my already cranky shoulders anymore... but Army convinced me to give it a try.
"Armed" with a short list of techniques and guidelines I set about testing out my shoulders. Strangely, instead of being painful, the training was not only invigorating but it made my shoulders "full" and infused with blood. I kept training, for no more than ten minutes a day, and within two to three weeks I was nearly pain free. Within a month of daily training was not only pain free but I was able to Press and Snatch pain free... something I had been unable to do for several years.
If you've read this far then I hope you will join me on March 19th and learn more about these two tools. I think you will find them to be exemplary additions to your toolset and ones that you will turn to regularly, for not only your own training, but for that of your clients.
Follow this link to get more information about the workshop and how to register. But... don't wait too long! As of 03/08/17 we only have ten spaces left!
Starting this week we will be having an additional workout on Friday's at 05:15 am! Those of you who have been clamoring for early morning workouts... your dreams have been granted!
The early morning schedule is as follows:
If you are an early riser and want to get your "WOD on" then we have just thing for you! On Tuesday and Thursday mornings (from 05:15 am - 06:00 am) we have an accelerated version of the WOD so that you can get in, out and on the way to work FAST! NOTE: starting at the end of the month we will be adding Friday morning as well!
If your coach insists that you perform Olympic Lifts then you might want to share with them what Dr. Stuart McGill has to say about them:
"Olympic lifting must find the lifter. Not the other way around, given the special anatomical gifts needed to lift with efficiency and injury resiliency. The flexibility required in the hips and shoulders in many cases is a gift from your parents. No matter how much stretching is attempted, some will never have the hip and shoulder socket anatomy to deep squat and support a bar overhead.”
So... if the only option in your gym is Olympic Lifting then your "coach" has determined that you are among the very, very small percentage of the athletic population that has the natural attributes for this style of training. Or, and I'm pretty sure this is the case, they are trying to fit a square peg into a round hole. Why? Because they don't know any better, don't understand that there are safer options available, or another "expert" told them it was a good idea.
Kettlebell training can be one of the most effective forms of strength training around... if you understand the tool, techniques and strategies to use with them. If you are using a kettlebell as you would a dumbbell or a bar you are missing out. If you are using it as a prop to simulate weight training you are misrepresenting the tool and its value to the athlete.
If you are interested in learning how to use the kettlebell for your own workouts, or even in a group workout environment, I would strongly suggest you find an HKC or RKC in your area. They have been trained to not only use a kettlebell, but teach you how to use it more effectively.
If you are looking for a contrast to what the workouts are at CrossFit Koncepts the following video should give you some perspective...
Several people, whose opinions I respect, recommended that I try taking Apple Cider Vinegar (ACV). I've known about ACV for a while and I came across numerous references to it while doing some research after reading "Strong Medicine". I ingest very little fermented foods, sauerkraut on occasion, so I was looking for something simple to add to my diet. After doing the research I didn't pull the trigger until today. Several posts on Facebook referred to ACV and I was once again pushed in the direction of trying it for myself. I went to my local Vitamin Shoppe and picked up a bottle (very inexpensive) and took my first dose. The taste will take a little getting used to, but if if it has one third of the benefits that I've heard about, it will be well worth it.
BTW - one of the claims, that has been substantiated by medical research, is that ACV can help with weight loss. That's all well and good, but the real appeal to me is its effect on the gastrointestinal tract. I'll let you know how it works for me...