Training 080111

1. I phase

2. Nerve Glides

3. Visual Work

4. Balance Drill

5. Kettlebell Work

Practice of Jerk using a pair of 16 kg or 24 kg.

Keep neck long & shoulder blade down.

Photo: Jonathan Papelbon

Training 073011

1. I phase
2. Nerve Glides
3. Visual Work
4. Kettlebell work
Double suitcase deadlifts (24 kg x 2) 20 reps x 3 sets
Double Deadlifts with swing stance (24 kg x 2) 20 reps x 3 sets
Double Swing (24 kg x 2) 10-15 reps x more than 10 sets

Swing = Deadlifts + Hike pass.
Use hip more.

Training 072911

1. I phase

2. Nerve Glides

3. Balance work

4. Visual Work

5. Kettlebell Work

Practice of Double Jerk using 16 kg x2 and 24 kg x 2.

I didn't mind reps or sets. Important thing is doing correctly. Don't push yourself too much.

Photo: Jonathan Papelbon, a baseball pitcher with Boston Red Sox

Training 072811

1. I-phase
2. Nerve Glides
3. Visual Work (Pencil circle & push up)
4. Balance Work
5. Kettlebell Work
MVO2 15:15 8 reps x 60 sets
20 kg snatch
6. Neural Warm Up 2

Upper body nerve glides is helpful for grip.

Photo: Ichiro at Fenway Park

RKC II certification workshop (July 8-10)

I passed all tests of RKC II.
However, my skill of kettlebell (KB) work is not perfect yet. I need improve my skill.

I need practice following points.

1. Double KB work: my double swing was not good. I need use hip movement more.

2. TGU: sometimes my knee collapsed in.

3. New KB drill such as jerk and bentpress

For further training, I decided following principles.

1. Do all KB work should be performed perfectly. Don't chase heavy weight or high reps unless I can do it perfectly
   


2. Joint mobility (JM) work including R- & I- phase, nerve glides, and visual work should have higher priority than KB work. If I don't have time to do both JM work and KB work, do JM work.

Thanks

021211_Sat

1. Joint mobility

2. Nerve Glides (lower body)

3. Own weight training

Pistol holding Kettlebell (8 kg) 10/10, 7/7, 5/5, 5/5 reps

One arm push up (working hand was on the chair) 5/5 reps x 3 sets

Pull ups total 50 reps

Photo: Museum of Science, Boston, MA, USA

021011_Thu

1. Nerve Glides

2. I phase

3. Kettlebell

TGU (32) 5/5 reps x 5 sets

*Left side is harder. Keep lats tight during all movement

Double front squat (24, 24) 10 reps x 5 sets

*Shoulders could be down. It became easier.

Photo: Museum of Science, Boston, MA, USA

020911_Wed

1. Nerve Glides

2. I phase

3. Visual Work

4. Kettlebell

Military Press (16) 10/10 reps x 10 sets

* Left shoulder movement was not complete.

Pull ups total 50 reps

Photo: Museum of Science, Boston, MA

020811_Tue

Morning (Group session)

1. Joint mobility work

2. Practice of overhead SQ

*Do thoracic mobility work more.

Night

1. Joint mobility work

2. I phase

3. practice of overhead squat

4. Pull ups total 40 reps

5. One arm push up (one hand on the chair) 4/4 reps x 4 sets

Photo: Museum of Science, Boston, MA, USA

020711_Mon

1. Nerve Glides

2. I phase

3. Kettlebell

One Handed Swing (24) 15 sec on/off x 60 sets (All 9 reps)

Pull ups total 50 reps

Photo: Museum of Science, Boston, MA, USA

020511_Sat

1. Nerve Glides

2. I phase

3. Calf raises 10-10-10 (3 directions) x 3 sets

4. Kettlebell

Deadlifts (24 x 2) 10 reps x 3 sets

Double Swing (16 x 2) 10 reps x 3 sets

Double Swing (24 x 2) 15 reps x 10 sets

Photo: "Marchen hill", Abashiri, Hokkaido, Japan

020411_Fri

1. Nerve Glides

2. Joint mobility work

3. Practice of Overhead Squat

4. Kettlebell

Double Front SQ (24 x 2) 10 reps x 5 sets

Photo: Sunset in Abashiri, Hokkaido, Japan

020311_Thu

1. Nerve Glides

2. I phase

3. Kettlebell

TGU (32) 5/5 reps x 4 sets...I was tired. I couldn't do 5 sets.

4. Own Weight training

One arm push ups (with working hand on the chair) 3/3 reps x 5 sets

Pull ups

Photo: "Futatsu-Iwa (two rocks)"Abashiri, Japan

020111_Tue

1. Nerve Glides (Median, Radial, Ulnar, Musculocutaneous, Axillary, Suprascapular, Peroneal, Tibial, Sural)

2. Joint mobility work

3. Practice of Overhead Squat (8 kg single or 8 kg x 2)

4. Pull ups total 50 reps

Photo: "Taiheiyo-Ferry" (from Sendai to Tomakomai), Japan

013111_Mon

1. Nerve glides

2. I phase

3. Kettlebell

Calf raises 10-10-10 reps x 3 sets

One arm deadlifts (32) 10/10 reps x 3 sets

One handed swing (32) 15/15 reps x 5 sets, 10/10 reps x 2 sets

Windmill (24) 5/5 reps x 5 sets

Pull ups total 50 reps

Photo: Kokeshi Museum, Naruko, Japan

013011_Sun

Morning: Private Session
Practice of overhead squat
For improvement, following drills were employed.

1. Ankle

Right ankle needs more mobility. Do tilt, toe pull. Flex and extension wave.

6 positions circle on the chair with knee bent and hip rotated internally.

2. Knee

Closed chain knee circle in neutral, anterior 45 lunge, and anterior lunge position.

3. Hip

Back hip circle with hip rotated internally (R- and I- phase)

Hip circle in lunge position (I-phase)

4. Pelvis

Pelvic circle in lunge position with hip rotated internally.

5. Lumber

Front and back lumber circle in posterior 45 and anterior 45 lunge position

6. Thoracic

Thoracic A/Ps (I-phase)

7. Shoulder

Camshaft in overhead position

8. Neck

Neck side to side slides in nerve glides position (median and radial)

Neck A/Ps and side-to-side in 6 positions

9. Jaw

Jaw A/Ps and side-to-side in 6 positions

10. Opener

Shoulder circle, pelvic circle, and camshaft

Night: Practice of these drills

Photo: sunset in Yamagata, Japan

012911_Sat

1. Nerve Glides

2. I phase

3. Own weight training

Calf raises 10-10-1 (3 directions) x 3 sets

Pistol with pole support 10/10 reps x 1

Pistol holding kettlebell (8 kg) 8/8, 6/6, 6/6 reps

Pull ups total 50 reps (maximum consecutive reps was 9 reps)

Push ups 20 reps x 3 sets

One arm push up (working hand is on the chair) 2/2 reps x 5 sets

Photo: "Okama crater lake", Mt. Zao, Yamagata, Japan

012711_Thu

1. Nerve glides

2. I phase

3. KB

TGU (32) 5/5 reps x 5 sets

Double front squat (24x 2) 10 reps x 5 sets

*Between sets of DFSQ, I did ankle mobility work and lumber circle.

Photo: The national park in Mt. Zao, Yamagata, Japan

012611_Wed

1. Nerve Glides (Median, Radial, Ulnar, & Tibial)

2. I phase

3. Kettlebell

Calf raises 10-10-10 (3 direction) x 3 sets

Pistol with pole support 10/10 reps x 3 sets

Kenneth's drill for press
Center of elevation/depression
Contralateral reflex press

After these drill, I tried heavy kettlebell.

4. One arm push up (one arm on chair) 2/2 reps x 5 sets

Photo:The national park at the peak of Mt. Zao, Yamagata, Japan

012511_Tue

1. Nerve glides

2. I phase

3. KB

Calf raises 10-10-10 (3 direction) x3

Pistol with pole support 10/10 reps x 3 sets

Pistol (8) 7/7, 5/5, 5/5 reps

Overcoming isometrics (8)

Band press (16) 3/3 reps x several sets

*After these drill, I could use lats more.

Photo: "Okama", Mt. Zao-Kattadake, Yamagata, Japan

012411_Mon

1. Nerve Glides (M, R, U & T)

2. I phase

3. Kettlebell

Calf raises 10-10-10 reps x 3 sets

Pistol with pole support 10/10 reps x 3sets

One arm deadlifts (32) 10/10 reps x 3 sets

One handed Swing (32) 10/10 reps x 10 sets

Windmill (24) 5/5 reps x 5 sets

Photo: "Matsushima", Miyagi, Japan

012311_Sun

1. Nerve Glides

2. I phase

3. Own weight training

Pistol with pole support 10/10 reps x 1

Pistol (8) 5/5 reps x 3 sets

Pull up total 50 reps

Push ups 20 reps x 4 sets

One arm push up (hand on chair) 2/2 reps x several sets

Photo: Matsushima, Japan

012211_Sat

1. Nerve Glides (median, radial, ulnar, and tibial)

2. I phase

3. Kettlebell

TGU (24) 5/5 reps x 1 set

TGU (32) 5/5 reps x 4 sets

Double front SQ (24 x 2) 10 reps x 3 sets, 9 reps, 10 reps

*Ankle mobility is the key point for my squat. Particularly, right ankle movement is not good.

After 4th set, I did some mobility work. It improved squat.

Photo: "Ginkaku-ji (Temple of the Silver Pavilion)", Kyoto, Japan

012011_Thu

1. Nerve Glides (Median, Radial, Ulnar, and Tibial)

2. I phase (right eye covered)

3. Own weight training

Pistol with pole support 10/10 reps x 3 sets

Calf raises 10-10-10 (3 derection) reps x 3 sets

Pull ups total 50 reps

One arm push up using chair 3/3 reps x 4 sets

Photo: "Kurama-dera", Kyoto, Japan