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Question
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bwake: October 11 2005
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Ankle Strength and Stability?
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Can anyone supply any info on the best way to strengthen/stabilize the ankles. I am trying to strengthen all the weak links of my body and the ankles may be the weakest of all.
Thanks
Brandon
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Answer
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Steve Cotter: October 11 2005
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You will find this very beneficial to lower leg and foot.
When it comes to the ankle/foot it is not just a matter of strength and joint integrity. Although these things are important, erroneous positioning, rather than insufficient strength is what causes many ankle injuries, especially in sports.
For example, few NBA players would be considered to have 'weak' ankles, yet many will injure there ankles or feet coming down from a rebound, or even a shot. This is generally from faulty alignment upon impact with the ground.
You will get tremendous gains in the area of proprioception, as well as stability, by standing on a BOSU Balance Trainer with 1 leg, and more so with eyes closed.
The BOSU is just one tool, but a very good one for the 'smartening up' of the ankles. You can check out info about BOSU at www.bosufitness.com
For low tech ankle work, start by standing on one leg on the floor; close the eyes and turn the head from side to side. The minor adjustments your body had to make to maintain balance will be great for the ankles. Do for timed intervals--start with 1:00 work up to 5:00 or more per leg.
Steve
http://www.fullkontact.com
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Question
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BJones RKC: October 12 2005
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Doing what you need - when you need it...
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I have been working some long hours and am pretty worn out - also have had spasm in the right side of my mid-back - need to get to a chiro but instead of pushing into some fringe training on a fried system I did what I needed to today to get back on track.
Performed an extended joint mobilty session and combined in a good number of the "Fast and Loose" vibration and relaxation drills. Spent several minutes working on the "Bend the Bow" (Qigong) technique and then did some alternate nasal breathing.
What I wanted to do was pick up the KBs but what I needed was what I did - feel much better and should be back on track for tomorrow.
The relaxation drills and the Bend the bow are particularly powerful in this situation. And the joint mobility is as necessary.
Brett
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Answer
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Steve Cotter: October 14 2005
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Brett,
Something must be missing from your statement here "mastering total tension means also mastering total relaxation"
Surely you don't mean that literally.
One can master tension without mastering total relaxation---evidenced by advanced PLs. They are certainly masters of producing tension, but by and large have no clue about relaxing (in fact are physiologically incapable of total relaxation in the waking state). There is an imbalance created by the practice of tension only, with no practice of relaxation.
I think I understand the spirit of your statement, which I would say as "total tension and total relaxation represent the paradigms, and the optimal ratio of tension:relaxation provides efficacy of movement in a given task".
Do I understand your meaning here or do you literally mean that one can master tension through mastering tension? If so, please give an example.
Steve
http://www.fullkontact.com
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Question
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gripfreak: October 19 2005
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Steve Cotter tiger pushups . . .
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Steve and others as well . . .
I was told that your big on tiger pushups and Im curious if you have any tips on these and also what is a good number to shoot for?
Just to make sure Im talking about the right exercise, The one Im interested in is what Pavel wrote about in Muscle media awhile back. Your in a regular pushup position and you lower yourself down on to your forearms which are bent at 90 degrees and this places all the stress on the triceps.
For anyone else who does them, what is your impression of them?
Thanks in advance Steve and others. . .
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Answer
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Steve Cotter: October 19 2005
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gripfreak,
The technique that Marc NY linked to is a good exercise and as Mr. Maxwell said there ar many ways of varying that. However, it uses the abdominal and spinal extensors (your 'core', if you will) in a steady isometric contraction, and places a lot of emphasis on the arms. More in the lines of BB or rehab, imo.
For fighters, and especially in the non-sportive context of the word- meaning the whole body is a weapon-such isolated ranges are not ideal. There are more powerful and practical applications.
A rare system of gong fu strengthening exercise which translates as "Lying Tiger Ability" (Fu Fhu Gong) has a more explosive version of that exericse, in which you traverse across the ground in a whole body contraction. This is used to condition the forearms and fists for impact and also to teach the body how to issue power from the spine into the hands/fists. In this respect it is like a tiger. If you study a tiger, or even a cat, you will see the wave of power that translates from the spine into the strike.
This is the way to train for integration. The intent is more important than the form, so always ask yourself why you would select one technique or another. You will find, as a matter of course, total-body movements carry more powerful intent than their equivalents in isolated form. The reasons are speculative and beyond the scope of this reply.
Look for a new addition to my forth coming DVD series that goes extensively into these type of animal bodyweight strengthening exercises such as what I described here.
Steve Cotter
http://www.fullkontact.com
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Question
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truesdam: October 26 2005
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Any recommendations for Olympic Lifting videos or books?
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Hello,
Does anyone have a suggestion for a good video on Olympic Lifting? Or a good text?
Thank you,
Mike
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Answer
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Steve Cotter: October 26 2005
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Geoff is an amazing coach and has a way of really simplifying the quick lifts, so that anyone can learn them in a short amount of time.
Do yourself a favor and contact Geoff. He may be willing to provide one of him manuals to you (not sure if he sells them or not).
Steve
http://www.fullkontact.com
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Question
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bbud865: October 26 2005
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Steve Maxwell and Steve Cotter any suggestion on circular movements with kb's
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I've been comming up with various ways for core develpoment with a nonstable enviroment. (job related) So far I've used Mr. Maxwells movement where you putting a towel through the horn, and swing it around, but I've added a blindfold, Buso ball, Arex Pads. With those additional items taht i added I also added a figure 8 swing with the towel and KB. I would like to keep all of my circular movements with the KB's and towel, I have used other items as well like sledge hammers, and club bells.
Any consideartion in this matter will be greatly appreciated.
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Answer
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Steve Cotter: October 26 2005
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click on the link below and scroll down to:
--Bagua Circular stepping
and
--Towel Swings in Low Basin
and
--Dragon Twists in Extreme compromise
These are but a few examples, but each are quite challenging and incorporate core overload with instability and precise footwork
http://www.fullkontact.com/dvd2.html
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Question
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Yoana: October 27 2005
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First Day on T.V.
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Hola Guys!
How I posted yesterday, you can check channel 17 (San Diego - Univision) EVERY thursday around 6:40am. I have been given the exercise section of Despierta San Diego.
Today was the first day and it was amazing!!! The people at the T.V. studio were great!. I have "complete freedom" to talk about and show any exercise I want.
I brought a pair of dumbells and Kettlebells this time and told them I will be teaching various exercises using various tools: kettlebells, dumbbells, barbels, sandbags... etc... If I could bring a tire I would do so :) so there are no excuses to not pratice the exercises :), my advice to the viewers is to start buying Kettlebells because I am going to be using them alot.
Today we talked about Revolution Fitness philosophy "Real Fitness for Real Life" and I demostrated how to perform the Renegade Row. It was really fun and interesting!
Viva los Kettlebells!!! :)
Best,
Yoana Snideman
http://www.revolutionlajolla.com
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Answer
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Steve Cotter: October 27 2005
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Great job, Yoana!
I saw your segment and your looked very natural.
It is also impressive that the station sought you out as the local expert for kettlebell training and fitness.
I know of a trainer that pays over $3,000 each month to a PR firm to find tv spots for 'him'. It is much more credible when someone gets these tv spots without having to pay for them.
Have fun with next week's segment. I'll be fluent in Spanish soon ;-)
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Question
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Rob Lawrence: October 27 2005
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Hi to Geoff Neupert
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Great to have you posting, I'll be asking you a question or three. It was fun working with you a couple of RKCs ago.
Rob
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Answer
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Steve Cotter: October 27 2005
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Geoff,
Please do share here as much as possible.
You got the goods, bruddah, and more people ought to have a chance to learn from you. It was great to see you in Phoenix.
Too bad I was sleeping and missed your awesome presentation that everyone was talking about.
Say hi to Omar and Tom.
Steve
http://www.fullkontact.com
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Question
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Brad Nelson RKC: October 28 2005
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Serious PR's and also WTH effects
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Today was the first time I've ever had a 'max out' day with kettlebells.
I wanted to test what I am capable of before starting a Rest Pause cycle next Monday 10/31.
Went as follows (along with my playlist):
Joint Mobility Warm-up
MAX OUT DAY
Tactical Pull-up 70 x1 / 88 x ¾ rep (got to my nose) PR!! for height [‘Walk Away From Me’ (Filter)]
Rest 6 min
Double MP 88s/ 1x1 PR!! FINALLY! [‘Boom’ (P.O.D.)]
Rest 5 min
Pistols 88/ 1x3 l,r PR!! [‘Freak Out’ (311)]
Rest 6 min
Double Snatches 70s/ 1x10 PR!! [‘Set It Off’ (P.O.D.)]
Rest 6 min
Double Front Squats 88s/ 1x10 PR!! [‘Rawkfist’ (Thousand Foot Krutch)]
Total 47 min.
I wanted to record the songs that I used for each lift to check psychology next time I max. I know music can immediately 'click' my brain into work mode and into my own world regardless of what is happening around me where I train.
Good training...Interesting that my training has been fairly random and less planned the last 4 weeks and conquered some big goals.
Thanks for reading.
Brad
http://www.mtxeconditoning.com
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Answer
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Steve Cotter: October 28 2005
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You have made serious progress in such a short time---awesome.
I look forward to seeing you next month and having some fun.
Steve
http://www.fullkontact.com
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