3 Weeks Out from UPA Summer Showdown in Cleveland, OH - Competing Raw @ 220lbs
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
Last Thursday I went up to The Spot Athletics to work with JL Holdsworth on some of the stuff he's been doing with Dave. With the hip problems I've had, I figured I'd ask if he'd mind showing me some things (and I'm always interested to learn new methods). JL took me through an hour and a half of muscle testing, pain, explaining how this method works, and more pain. Long story short, it's one of the most interesting things I've experienced and the immediate dramatic change in muscle activation and range of motion was insane. It makes sense, when you think about how the nerve plexuses run throughout the body, but you really have to feel it for yourself to grasp the concept. I also have been researching the effect that the breathing and trigger point work has on the autonomic nervous system and I think it actually fits in really well with the other projects I've been working on. Stay tuned on those..
Warm Up (about 10 mins):
*PRI Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 30 seconds each point
*ShouldeRok Swings - 1 sets of 15 swings per side
Strength Work:
A. Deadlifts
[youtube=https://www.youtube.com/watch?v=HLvm69lV10o]
375x5
435x5
495x10 (5+ set) (rep PR)
C. SSB Box Squats - sets of 5 up to 420lbs - 2x8 w/ 330lbs
D. GHR - 2x8
E. Hanging Leg Raises - 2x12
**Conditioning/Recovery was done via Seated Bike the next day.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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