Monday, June 1, 2009

I AM Back

I returned from the CK-FMS last night.  What an incredible 4 days.  Gray Cook and Brett Jones have a phenomenal system that allows one to predict those at highest risk for injury due to asymmetries or neuromuscular imbalances.  The FMS screen quickly tests 7 basic movement patterns and provides this information.  Specific corrective measures can than be prescribed to improve the athletes identified problems.  This weekend really made me rethink my training strategy.  As Gray said, "You don't fix a broken car by driving it harder".  This is so true.  How many of us push harder and lift heavier weights on a dysfunctional base.  It is no wonder people injure themselves.  Specifically for my goals of reaching CMS in Chicago......I am not sure I am ready.  I need to correct some imbalances before I think I am ready to move up to the 28kg bells.  I think I will try to address these issues and continue to perfect my technique with the 24kg bells.  This may only take several weeks, but who can tell for sure.  Today, I was able to notice a significant improvement in my thoracic spine and shoulder mobility just from the corrective strategies I performed this weekend.  These changes made noticeable improvements in my overhead position/comfort on my jerks.  I can only imagine the changes that will come in the near future and I suspect that these will be followed by improved performance.  I will write more about the FMS in the next few days as I am able to better digest the information.

Workout today went like this:
Warm Up consisted of mostly FMS corrective exercises
OAJ(20kg) 20/20
Jerk(20kg) 10
OAJ(24kg) 10/10
Jerk(24kg) 8 rpm x 9 minutes (except 9 reps the last minute) - 73 reps
Jerk(28kg) 6 rpm x 2 minutes 30 seconds
Swing(40kg) 20/20


Todd Pigram said...

Glad you had a great time. the CKC was small but fun. Derek will need your help since he is really interested in GS. I tired the best i could with his rack and 'ok' grip, but you or Andrew need to look at his form.

When are you available in June for the next CKC?

MKSchinabeck said...

Sounds good. I will check my weekend schedule and shoot you an email.