The full quote by Bruce Lee to that young student in " Enter the Dragon " was actually " Don't think, feel. It's like a finger pointing to the moon" . And then he slaps the kid when the kid starts looking at the finger , telling him the finger is just a guide,and he'll miss " all the heavenly glory"!
Aside from the Zen like sound, that quote has practical meaning. For athletics the scientific term is proprioception. Basically it's a fancy way of saying to feel what you're doing. Getting a feel for what you're doing can really help your progress.It can also help to lessen the chance of injuries.
A good example is the 1 leg squat aka the pistol. First you stand on 1 leg. If you start to shake and wobble try to feel where and why. Often times your supporting leg may be caving inward, or maybe you're leaning backwards,etc. So rearrange your body until you feel stable ( head up, eyes up, spine over the ankle,etc). Then when you go down feel it again. Are you sitting backwards, are you moving from the hips, are your knees protruding way forward? Assuming you make it down, on the way up, feel if you pushed your whole foot, especially the heel, into the ground, are your glutes and hamstrings doing most of the work, are your abs braced,are you looking up or down at the floor? And of course, did you make it all the way up without shaking?
There are other ways you can feel if you're doing it wrong. Pain in the your tendons and nerves indicates something's wrong with your technique, which again could be because of a structural error ( landing on your heels or toes while running, scooping outwards while swimming freestyle, hunching over in a kettle bell swing, etc.). Sound can also be used. When you run for example, you want to land softly and quietly. If you're pounding loudly with each step there's something wrong with your stride. Again, you're probably landing on your toes or heel. If you hear a different type of splash in freestyle and butterfly stroke double check. You may slapping your palms first rather than your fingers.In certain lifts, like the clean as well as the snatch, if you've done it right the bar makes a clanking sound.
If you're technique is off, you'll often feel it in other areas. For example, if you lean from your head and chest when you run, you'll have neck and shoulder pain, as well as difficulty breathing. If you sink your head too much while swimming freestyle, you'll probably end up lifting your head straight up, or even if you turn to the side to breathe, you may end up with a mouth full of water because your head is too low in the water.When you clean a weight, if you lean backwards you could fall back. You get the idea.
While sound and feel are good ways to correct yourself , mirrors can often lead to problems, especially when lifting weights. Studies on Olympic lifters showed they often misjudged their distances and angles. Often times, guys look at the mirror rather than the weight ( or kettle bell,etc). I will say that while mirrors may not be good, I've had some good use out of "natural mirrors", namely shadows. Particularly, for running and swimming, although even here I try to feel the technique. Actually, what's better than a mirror, if you want visual feedback, would be a friend or coach to watch you and comment/correct you. Also very good, if it can be done, is have someone film you ( I know kind of tough on a long distance run !) and then watch and learn what needs to be done.
The winners aren't just gifted genetically, or practice harder than everyone else. They also practice smarter, and a big part of that is knowing what works through feel, and avoiding that which is harmful. So feel what needs to be done right and do it.
Wednesday, November 28, 2012
Saturday, November 24, 2012
Special Thanks
Continuing on the last post, the final part involves thanking a few people who got me through this race.
First and foremost, I want to thank my mother. She came at that super early hour ( 6 a.m. !) and it was cold. In spite of that she still came and cheered me on. She tries to come to all my athletic events. I may not say it enough, but believe me I really appreciate it.
Body corrective specialist/Rolfer extraordinaire Ari Globerman gets a huge thanks from me. After my last stress fracture, he explained the importance of correct body alignment in all activities, as well as exercises to realign my body. His advice, as well as his magic touch really made a difference, and has brought me back to competition. Don't ever stop your healing dude, the world would be a far more painful place.
St. Lucie Ocean Rescue/ EMT Justin Baker gets a thanks from me for pushing me to enter. When I was wavering on whether to enter or not , whether my times would be good enough,etc. he pushed me , telling me I was copping out. Without that I may not have entered.
Finally, I want to thank Edson and Fortune Santos of Crossfit St. Lucie West ,for teaching me how to run barefoot. Edson especially showed patience as I tried to "pick" and not "push" my feet. I really appreciate your showing me how to run injury free.
Of course all those who cheered me ( you know who you are ), you folks have my gratitude . I won't forget you.
First and foremost, I want to thank my mother. She came at that super early hour ( 6 a.m. !) and it was cold. In spite of that she still came and cheered me on. She tries to come to all my athletic events. I may not say it enough, but believe me I really appreciate it.
Body corrective specialist/Rolfer extraordinaire Ari Globerman gets a huge thanks from me. After my last stress fracture, he explained the importance of correct body alignment in all activities, as well as exercises to realign my body. His advice, as well as his magic touch really made a difference, and has brought me back to competition. Don't ever stop your healing dude, the world would be a far more painful place.
St. Lucie Ocean Rescue/ EMT Justin Baker gets a thanks from me for pushing me to enter. When I was wavering on whether to enter or not , whether my times would be good enough,etc. he pushed me , telling me I was copping out. Without that I may not have entered.
Finally, I want to thank Edson and Fortune Santos of Crossfit St. Lucie West ,for teaching me how to run barefoot. Edson especially showed patience as I tried to "pick" and not "push" my feet. I really appreciate your showing me how to run injury free.
Of course all those who cheered me ( you know who you are ), you folks have my gratitude . I won't forget you.
Sunday, November 18, 2012
Road To Redemption
Hey folks, I'm back in the thick of things. Namely, competition. I completed my first race this past Veterans Day weekend in almost 2 years ( I did do a 5k in Feb. 2012 , but while it was ok it wasn't as fast or good as this. Also I was hurting a little later). This 5k was also a tough one, being held on the beach.
First of all, I started running again in June, 6 days a week.Carefully of course. I also worked on strengthening some of those weak muscles involved, such as adductors and hamstrings ( through lateral kettle bell lunges and kettle bell swings). I also worked on trying to fix my structural imbalances. For example,my left hip is slightly higher than my right, thus causing movement compensation. Also I have almost flat feet. Fortunately, my friend and body corrective specialist, Ari Globerman, has shown me exercises to try to correct these. I also try to use a foam roller once a week to massage out the knots in my muscles.
While one of my goals in June was to enter the race, it wasn't until about late Sept. or early Oct. that I actually committed to it, registering in Oct. It should be noted I had been running on the beach at least once a week. Usually 2 miles ( 1 mile one direction, then after a rest 1 mile back to the starting point). But after committing to it, I started going to the beach at least 3 or more times a week in the beginning. Then, this last month leading up to the race I went all 6 days a week. Remember, you want to train for specific events just like you're going to compete , especially those that tend to be more difficult ( a beach run, open water swimming,etc). Now this doesn't mean I ran 3.1 miles non stop every day. On the contrary, remember, like I've said in earlier posts, your central nervous system will shut down and you'll slow down if all you do is the same distance run at the same pace every day. I definitely mixed it up, sometimes 10 x 200 meters ( lifeguard tower to tower) , leaving on 1:30 intervals. Other days 8 x 400-500 meters ( using Guarded Beach signs to Unguarded Beach signs) on maybe 3 -3:30 intervals. I also did 1/2 mile intervals , 50-100 meter intervals, and even 4 x 1 or 1 mile + intervals. As you can see, interval training really helped. This isn't to say I didn't run longer distances. Each week, I would run a 4 miler, a 6 miler, and even 9 miles. In fact, the week before the race I ran 11 + miles on the beach. But even in these longer runs I would mix things up, sprinting for a short distance along with a slower pace, as well as running ( if you can call it that ) in the soft sand and running on the packed sand. In fact the 11 mile run was run at high tide. Try running in shin deep water, not to mention the mush underneath ( now I know what quicksand feels like!). Of course all beach runs were barefoot.
A few days I would throw in a second run , on the street or on a bridge. However, aside from running I also wanted to keep up other physical activities. Since I was working Tues. -Fri., 11-1 and 4-6 , except for Wed. which was just 4-8, I would run in the morning and then go to the pool ( remember , I am a lifeguard here at the Indian River State College pool). If there was time, before and after work I would swim , although much of it was just drills and not high intensity laps except occasionally. Still, the swimming did burn some calories, and 25 yard no breathers definitely helped with the anaerobic system. The main work I did outside of running in the evenings was strength work. Already most of the year I had done both maximal strength ( dead lifts, military presses) and strength endurance ( pull ups, kettle bell swings, push ups, burpees, done in a circuit for example). Remember, strength training strengthens our muscles and bones, helping to decrease injury while increasing output.About 2 months ago I started to limit maximal strength to once or twice a week and started to add explosive strength a few times a week. Specifically, Olympic weight lifting. This type of training really helps with explosiveness and speed. Because of the intense nature ,depending on how much weight we use, reps are usually 1-2, and never more than 5 per set. Therefore , in order to get 20 reps,there are anywhere from 4-20 sets. Obviously, this type of workout can builds muscle, along with burning quite a few calories. Another plus for Olympic weight lifting. About a month ago ,I stopped maximal lifts ( although I do practice maximal strength body weight exercises such as 1 leg squats on my breaks at work ) and switched to explosive strength training 5 days a week, with circuits thrown in once or twice a week. For the past month, 1 circuit I've done for a little more than a month. It involves strength endurance, a little maximal strength, alot of explosiveness, and even some multi planar movements. I start of with 5 lateral hops over my 16 kilo kettle bell ( back and forth), then immediately I do 30 mountain climber ab exercises,with my hands on the kettle bell handle, then I go into the 2 hand swing for 30 reps, follow that with the kettle bell military press x 2 reps, and finally I box jump up and down on my weight bench, which is about 2 feet, for 5 reps. I do this for 10 sets with almost no rest between exercises. I also time myself, trying to beat the previous time. This workout lasts about 30:00 or so. Definitely a sweat storm!
One other thing that changed out of necessity was the number of meals. Because my morning runs were on the beach obviously cooking my usual breakfast of oats and protein powder was out of the question. At the beach the water fountains don't necessarily work so I couldn't add water to my powder either. So basically I'd go to work afterwards, swim if I could, and then go home and breakfast would become brunch. And after my evening workout would come dinner ( chicken breasts or tuna, liquid eggs, and vegetables ).I believe in "earning" my meals, essentially not eating until some strenuous work has been done. I also feel one needs to eat according to how much work they do. This resulted in less calories, which in turn combined with my workouts resulted in my weight staying below 136 lbs and my fat % staying below 10%. Weight and fat % are also factors in athletic performance, especially running and pull ups. I'm not trying to say this is how you should eat, I'm just telling you what worked for me.
Race day came and I was ready. My first serious race in almost 2 years. And my first race barefoot. After a good thorough warm up, I got in the front of the line, and off I went. While a little tough at first I soon got into a rhythm, catching and then passing an individual. Conditions were also very good. There was very little wind and the shoreline was not moist sand but hard packed sand. Even when I would have to run through the small surf, the ground was still pretty firm. And not huge shells to worry about. Eventually I realized I was in the top 6 -8! But there were 2 bad things. 1 guy who's 48 was in the top 3. Even worse, race organizers didn't mark the turn around at the halfway mark for us top 10 or so. We all ran to the jetty at the end of the island. As we made our way back, we saw a table on the beach, and a couple of guys telling people to turn around! I was furious and screamed some choice words. I later found out about 10 or more of us ran an extra 1/4 to 1/2 a mile! In spite of this I refused to give up and kept increasing my pace, picking off each runner that I could. I kept this attitude right to the finish line. 24:54! Afterwards officials called us 7 or 8 and told us they were aware of the mistake and they would take that into consideration. So, I managed to win my age group, but not Masters this year. Originally I was listed as 10th ( which in itself was clearly wrong as all the other men said ) but after even more recalculating I was listed as 19th overall! I know that's wrong. I know the truth.
Well, otherwise, everything turned out good. Besides the thrill of it all , I also wasn't hurting at all. I really paid attention to proper form. And I think all that training paid off. This is what I mean by prepare. Now I'll try to decide on what's next. Possibly Bridge Busters 5k in Jan. Or if everything works out right, finally the Miami Marathon. Getting there has been a major goal. And a story for another time.
First of all, I started running again in June, 6 days a week.Carefully of course. I also worked on strengthening some of those weak muscles involved, such as adductors and hamstrings ( through lateral kettle bell lunges and kettle bell swings). I also worked on trying to fix my structural imbalances. For example,my left hip is slightly higher than my right, thus causing movement compensation. Also I have almost flat feet. Fortunately, my friend and body corrective specialist, Ari Globerman, has shown me exercises to try to correct these. I also try to use a foam roller once a week to massage out the knots in my muscles.
While one of my goals in June was to enter the race, it wasn't until about late Sept. or early Oct. that I actually committed to it, registering in Oct. It should be noted I had been running on the beach at least once a week. Usually 2 miles ( 1 mile one direction, then after a rest 1 mile back to the starting point). But after committing to it, I started going to the beach at least 3 or more times a week in the beginning. Then, this last month leading up to the race I went all 6 days a week. Remember, you want to train for specific events just like you're going to compete , especially those that tend to be more difficult ( a beach run, open water swimming,etc). Now this doesn't mean I ran 3.1 miles non stop every day. On the contrary, remember, like I've said in earlier posts, your central nervous system will shut down and you'll slow down if all you do is the same distance run at the same pace every day. I definitely mixed it up, sometimes 10 x 200 meters ( lifeguard tower to tower) , leaving on 1:30 intervals. Other days 8 x 400-500 meters ( using Guarded Beach signs to Unguarded Beach signs) on maybe 3 -3:30 intervals. I also did 1/2 mile intervals , 50-100 meter intervals, and even 4 x 1 or 1 mile + intervals. As you can see, interval training really helped. This isn't to say I didn't run longer distances. Each week, I would run a 4 miler, a 6 miler, and even 9 miles. In fact, the week before the race I ran 11 + miles on the beach. But even in these longer runs I would mix things up, sprinting for a short distance along with a slower pace, as well as running ( if you can call it that ) in the soft sand and running on the packed sand. In fact the 11 mile run was run at high tide. Try running in shin deep water, not to mention the mush underneath ( now I know what quicksand feels like!). Of course all beach runs were barefoot.
A few days I would throw in a second run , on the street or on a bridge. However, aside from running I also wanted to keep up other physical activities. Since I was working Tues. -Fri., 11-1 and 4-6 , except for Wed. which was just 4-8, I would run in the morning and then go to the pool ( remember , I am a lifeguard here at the Indian River State College pool). If there was time, before and after work I would swim , although much of it was just drills and not high intensity laps except occasionally. Still, the swimming did burn some calories, and 25 yard no breathers definitely helped with the anaerobic system. The main work I did outside of running in the evenings was strength work. Already most of the year I had done both maximal strength ( dead lifts, military presses) and strength endurance ( pull ups, kettle bell swings, push ups, burpees, done in a circuit for example). Remember, strength training strengthens our muscles and bones, helping to decrease injury while increasing output.About 2 months ago I started to limit maximal strength to once or twice a week and started to add explosive strength a few times a week. Specifically, Olympic weight lifting. This type of training really helps with explosiveness and speed. Because of the intense nature ,depending on how much weight we use, reps are usually 1-2, and never more than 5 per set. Therefore , in order to get 20 reps,there are anywhere from 4-20 sets. Obviously, this type of workout can builds muscle, along with burning quite a few calories. Another plus for Olympic weight lifting. About a month ago ,I stopped maximal lifts ( although I do practice maximal strength body weight exercises such as 1 leg squats on my breaks at work ) and switched to explosive strength training 5 days a week, with circuits thrown in once or twice a week. For the past month, 1 circuit I've done for a little more than a month. It involves strength endurance, a little maximal strength, alot of explosiveness, and even some multi planar movements. I start of with 5 lateral hops over my 16 kilo kettle bell ( back and forth), then immediately I do 30 mountain climber ab exercises,with my hands on the kettle bell handle, then I go into the 2 hand swing for 30 reps, follow that with the kettle bell military press x 2 reps, and finally I box jump up and down on my weight bench, which is about 2 feet, for 5 reps. I do this for 10 sets with almost no rest between exercises. I also time myself, trying to beat the previous time. This workout lasts about 30:00 or so. Definitely a sweat storm!
One other thing that changed out of necessity was the number of meals. Because my morning runs were on the beach obviously cooking my usual breakfast of oats and protein powder was out of the question. At the beach the water fountains don't necessarily work so I couldn't add water to my powder either. So basically I'd go to work afterwards, swim if I could, and then go home and breakfast would become brunch. And after my evening workout would come dinner ( chicken breasts or tuna, liquid eggs, and vegetables ).I believe in "earning" my meals, essentially not eating until some strenuous work has been done. I also feel one needs to eat according to how much work they do. This resulted in less calories, which in turn combined with my workouts resulted in my weight staying below 136 lbs and my fat % staying below 10%. Weight and fat % are also factors in athletic performance, especially running and pull ups. I'm not trying to say this is how you should eat, I'm just telling you what worked for me.
Race day came and I was ready. My first serious race in almost 2 years. And my first race barefoot. After a good thorough warm up, I got in the front of the line, and off I went. While a little tough at first I soon got into a rhythm, catching and then passing an individual. Conditions were also very good. There was very little wind and the shoreline was not moist sand but hard packed sand. Even when I would have to run through the small surf, the ground was still pretty firm. And not huge shells to worry about. Eventually I realized I was in the top 6 -8! But there were 2 bad things. 1 guy who's 48 was in the top 3. Even worse, race organizers didn't mark the turn around at the halfway mark for us top 10 or so. We all ran to the jetty at the end of the island. As we made our way back, we saw a table on the beach, and a couple of guys telling people to turn around! I was furious and screamed some choice words. I later found out about 10 or more of us ran an extra 1/4 to 1/2 a mile! In spite of this I refused to give up and kept increasing my pace, picking off each runner that I could. I kept this attitude right to the finish line. 24:54! Afterwards officials called us 7 or 8 and told us they were aware of the mistake and they would take that into consideration. So, I managed to win my age group, but not Masters this year. Originally I was listed as 10th ( which in itself was clearly wrong as all the other men said ) but after even more recalculating I was listed as 19th overall! I know that's wrong. I know the truth.
Well, otherwise, everything turned out good. Besides the thrill of it all , I also wasn't hurting at all. I really paid attention to proper form. And I think all that training paid off. This is what I mean by prepare. Now I'll try to decide on what's next. Possibly Bridge Busters 5k in Jan. Or if everything works out right, finally the Miami Marathon. Getting there has been a major goal. And a story for another time.
Sunday, November 11, 2012
The Importance Of Multi Planar Movements
Many injuries in physical activities are often caused by weak links, often called muscular imbalances. And one of the major causes of these imbalances is the lack of training in different planes of motion.
When standing straight, the body is divided into 3 planes. The frontal plane divides the front and back half of the body. The sagittal plane divides the body into left and right halves. And the transverse plane divides the upper and lower body at the waistline. Movements occur in the different planes on an axis running perpendicular to that plane.
Sagittal motions are flexing/extending motions, basically front to back. Examples include squats, running, curls, etc. Frontal motions are adduction/abduction motions, or side to side. An example would be a side lunge. Transverse motions involve internal and external motions of the body. Examples include hitting a baseball or golfing.
The problem is most people train overwhelmingly in the sagittal plane. But in real life we stop and turn, we move from side to side, basically we go in all types of directions. And because we don't train in different planes it creates muscular imbalances which often leads to injuries.
So, we need to train in other directions . Exercises like side lunges ( especially with a kettle bell or dumb bell ) and especially twists/ wood chop motion with a medicine ball can really cover those neglected areas. And only once or twice a week is necessary with this type of training. So get to it.
When standing straight, the body is divided into 3 planes. The frontal plane divides the front and back half of the body. The sagittal plane divides the body into left and right halves. And the transverse plane divides the upper and lower body at the waistline. Movements occur in the different planes on an axis running perpendicular to that plane.
Sagittal motions are flexing/extending motions, basically front to back. Examples include squats, running, curls, etc. Frontal motions are adduction/abduction motions, or side to side. An example would be a side lunge. Transverse motions involve internal and external motions of the body. Examples include hitting a baseball or golfing.
The problem is most people train overwhelmingly in the sagittal plane. But in real life we stop and turn, we move from side to side, basically we go in all types of directions. And because we don't train in different planes it creates muscular imbalances which often leads to injuries.
So, we need to train in other directions . Exercises like side lunges ( especially with a kettle bell or dumb bell ) and especially twists/ wood chop motion with a medicine ball can really cover those neglected areas. And only once or twice a week is necessary with this type of training. So get to it.
Monday, November 5, 2012
Proceed With Caution
That's not just a sign on the road, it also describes how you should plan your fitness program. There are a few factors to consider when making a program.
One is your current physical state , another is your athletic experience. Obviously if you're an Olympic athlete, learning a new skill or trying for a new goal should be relatively easy. You'll still have to start from the beginning but at least you'll have it easier than most people. Examples would be Michael Phelps learning how to ski the Rocky Mountains or Floyd Mayweather wanting to learn rock climbing. On the other hand, if you've been living in Dunkin Donuts or gasp for air when you go to get the mail , you definitely have a long , long , road ahead of you . Don't expect to be doing much more than basic joint mobility and basic strengthening exercises in the beginning .
Another major factor is what are you trying to learn? If it's just a general basic fitness program ( lose weight, tone up, etc. ) that won't be super difficult. Again, basic exercises ( mobility and strength ) and maybe a little cardio along with proper nutrition will gradually and safely move you along. Maximal strength training ( squats, bench press, military press, and dead lift ) and even some strength endurance ( pull ups, push ups ) are relatively simple to learn and can be eventually ramped up to provide a greater challenge . These exercises do still require proper form ( especially the power lifting ) but still are pretty straight forward.
On the other hand things like rock climbing, swimming, gymnastics, and Olympic weight lifting, just to name a few, require an incredible amount of work. Professional instruction is definitely recommended for most of these. While some basic things can be done on your own , advanced work can be incredibly risky for the untrained. I myself take it to heart. I am currently working on 3 Olympic lifts, snatch and clean & push press or clean and jerk.You know how much I snatched tonight? A whopping 50 lbs. 5 reps x 5 sets, each rep carefully executed. And this was after an empty bar warm up ( 45 lbs ). And currently I've been averaging 70 lbs on my 2 clean lifts. I certainly will not be attempting a body weight lift, let alone double or triple body weight anytime soon ( gold medalist Mathias Steiner can relax!). Not without professional instruction.
I do that because I've rushed things in the past and pulled a muscle and ended up out of commission, delaying progress even longer. The same rule also applies to when you're exhausted. Don't practice a highly technical thing , like an Olympic lift, or an incredibly difficult thing , like a jump over a wall ,when you're fatigued. I found out the hard way 2 years ago bout jumps and fatigue. After a 7 mile run on the beach , I decided to jump from a still position , up on to the top of cement picnic table! My extreme Ninja Warrior moment. Remember, not a running jump, a still jump. After 7 miles in sand. The table top was probably 2 1/2 - 3 feet high. My first attempt didn't make it. On the 2nd try, my shins crashed into the table. Ouch! I ended up with several stitches. Luckily I could still run although I couldn't swim for a couple of weeks. Also some leg exercises hurt. Clearly I shouldn't have jumped.
I hope you now understand the importance of step by step training . Careful practice can lead to success while rushing things can lead to ruin.
One is your current physical state , another is your athletic experience. Obviously if you're an Olympic athlete, learning a new skill or trying for a new goal should be relatively easy. You'll still have to start from the beginning but at least you'll have it easier than most people. Examples would be Michael Phelps learning how to ski the Rocky Mountains or Floyd Mayweather wanting to learn rock climbing. On the other hand, if you've been living in Dunkin Donuts or gasp for air when you go to get the mail , you definitely have a long , long , road ahead of you . Don't expect to be doing much more than basic joint mobility and basic strengthening exercises in the beginning .
Another major factor is what are you trying to learn? If it's just a general basic fitness program ( lose weight, tone up, etc. ) that won't be super difficult. Again, basic exercises ( mobility and strength ) and maybe a little cardio along with proper nutrition will gradually and safely move you along. Maximal strength training ( squats, bench press, military press, and dead lift ) and even some strength endurance ( pull ups, push ups ) are relatively simple to learn and can be eventually ramped up to provide a greater challenge . These exercises do still require proper form ( especially the power lifting ) but still are pretty straight forward.
On the other hand things like rock climbing, swimming, gymnastics, and Olympic weight lifting, just to name a few, require an incredible amount of work. Professional instruction is definitely recommended for most of these. While some basic things can be done on your own , advanced work can be incredibly risky for the untrained. I myself take it to heart. I am currently working on 3 Olympic lifts, snatch and clean & push press or clean and jerk.You know how much I snatched tonight? A whopping 50 lbs. 5 reps x 5 sets, each rep carefully executed. And this was after an empty bar warm up ( 45 lbs ). And currently I've been averaging 70 lbs on my 2 clean lifts. I certainly will not be attempting a body weight lift, let alone double or triple body weight anytime soon ( gold medalist Mathias Steiner can relax!). Not without professional instruction.
I do that because I've rushed things in the past and pulled a muscle and ended up out of commission, delaying progress even longer. The same rule also applies to when you're exhausted. Don't practice a highly technical thing , like an Olympic lift, or an incredibly difficult thing , like a jump over a wall ,when you're fatigued. I found out the hard way 2 years ago bout jumps and fatigue. After a 7 mile run on the beach , I decided to jump from a still position , up on to the top of cement picnic table! My extreme Ninja Warrior moment. Remember, not a running jump, a still jump. After 7 miles in sand. The table top was probably 2 1/2 - 3 feet high. My first attempt didn't make it. On the 2nd try, my shins crashed into the table. Ouch! I ended up with several stitches. Luckily I could still run although I couldn't swim for a couple of weeks. Also some leg exercises hurt. Clearly I shouldn't have jumped.
I hope you now understand the importance of step by step training . Careful practice can lead to success while rushing things can lead to ruin.
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