Art of Balance

I see you have returned Grasshopper. I have given you extra time to complete your assignment. How did you do?
Find any negative patterns?
What weaknesses did you uncover?
What have you done to correct your imbalances?

For myself I have uncovered a few weaknesses in the kinetic chain that need to be addressed. Luckily, or unluckily depending on your view, my active participation in sports, both contact and non contact, combined with the ballistic nature of Renegade workouts allow weakness to be readily apparent. Starting today I have turned my focus in strengthening the T-8, T-9 region of the back (middle, upper) along with a need to address areas around the first rib and transition points of the neck. To strengthen these areas I will add in a few isolation exercises to compliment my compound movements. For example: on days that I do not include jump shrugs in my workouts I will include another version of shrugs done at a prehab rep range of 12. I also plan on doing isometric neck movements daily with plans to slowly incorporate weighted flexion movements. To target the upper/middle back region I will insure my workouts include one or more of the following: pull-ups, chin-ups, rope climbing, heavy bag work, and/or bent over rows. All work will of course be done with Perfect Posture. As with any weakness or injury I am prepared for a minor set back now and then. Look at re-habing or strengthening your weaknesses like walking. Two steps forward, one back. Three steps forward, one back. Four steps forward….you get the point. Don’t get discouraged or expect an overnight miracle. Just keep a positive attitude and keep at it and your Art of Balance shall proceed stroke by stroke.
Easy, right Grasshopper? Now what is your excuse?

Ahh Grasshopper, are you ready for step 3 towards the Ultimate Handstand?
I knew you were. Lets pick up at the end of step 2 and resume the wall balance handstand position. This time I want you to ease your legs back so only your toes are in contact with the wall. Feel it in the arms and hands? Look at those wrists working, beautiful. Now take one foot completely off the wall, but be sure to keep the knee locked and outstretched. Got it? Can you take the other foot away from the wall now too? Practice this Art of Balance daily and I will return next week for step 4.

Perfect Posture

Perfect Posture, it is a term you hear often in Renegade Training. So important is this component to training and everyday life that it is included within the coveted Renegade Concepts of Training. Next time you are walking around the park, or in the gym take a hard look at the people around you. Are they performing their target activities and tasks with perfect posture? Is that buff dude in front of the mirror curling a bar with 45’s doing it the way it was meant too? Is that lady with weights in her hands as she does laps around the track slouching?
Yeah, big deal you might say. Well it is a big deal and I am going to tell you why. What happens when you do not adhere to perfect posture is you develop negative patterns. These negative patterns work, over time, to erode your natural patterns of movement. When this happens injury is just a movement away.

Now by reading some of my blogs and seeing I am a Sr. Renegade Trainer you may believe I am infallible. Well let me assure you I am not infallible nor am I immortal. Like most successful people I continue to learn and evolve with every passing day. Every so often I get a not so gentle reminder on the lessons of Perfect Posture, and the need for Balance. (By balance, I do not mean standing atop a swiss ball or a surfboard, but rather a balance among musculature.)
Several years ago I was involved in quite a devastating car wreck that saw injuries to my back and neck. I have spent five years thus far re-habilitating these injuries and will no doubt spend the rest of my life addressing these concerns. The problem is, because of the injury, I have several imbalances. Many of the imbalances I have corrected in my training, yet a few are being very stubborn. I am fully aware of these imbalances which affect my posture. I address them regularly, but every so often the body reminds me that these imbalances need to be addressed a little more attentively than other areas. Unfortunately I see in my business many of these imbalances or negative patterns arising due to poor posture and not necessarily a car wreck or other unavoidable injury. This must not be allowed!

So listen up Grasshopper, we will return to the “Ultimate Handstand” next week. For this week I want you to join me in re-evaluating your training and look for possible imbalances, negative patterns, or poor posture. To Excel you must adhere to the following:
1. You must not allow imbalances or negative patterns to form.
2. You must have perfect posture at all times.
3. You must continually set aside your ego and search for any imbalances no matter your skill level.
4. Continually work to perfect your posture in all areas of life.
5. Address any weaknesses, imbalances, or postural concerns IMMEDIATELY!
6. If by chance you do get injured; seek professional help, relax, take a step back and search for the cause. Pretend you are a detective and find the culprit, or culprits. Work to eliminate the apparent weakness.
7. Most importantly, and this is the hardest, be patient! Correcting any imbalances, postural concerns, or recovering from injury may take days, months, or even years. But it must be done.
8. Don’t ever quit or surrender.

Jump to it Grasshopper.