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  1. Late 2012/early 2013 training has been influenced heavily from a number of points that came home to me strongly during the 'Fundamentals of Human Movement' workshop that Steve Maxwell put on in Canberra late last year; and my own continuing exploration/dabbling in movement, mobility and body awareness. I've done some testing so I can mark progress throughout the year. Nothing too special; Chin-up max ( dead-hang and in good form); push-up; one-leg squat; broad jump; vertical jump. And some somatic markers, too. Basic strength work plus movement for a while yet; to condition before doing more intense agility work (deeper goal for this year) later in the year. The methods that I've been trailing in my workouts are isometric Timed Static Contractions (TSC) and Embedded Statics. These, tied in with the Systema style breathing strategies that I learned at the workshop have been fun and challenging on many levels. It's fascinating to work with controlling the urge to making noise or mouth-breath at high intensity contraction and lactic acid level. I get the full ROM in my body-weight movement work throughout the day. I've upped my volume of mobility and movement work, and added many new movements - to great effect! More on the specifics later. Tuesday's Workout: Chin-ups with Embedded statics (10 seconds): 4 sets of 3-4 reps (holds at lower 45; just above 90 and top position of chin-up - 10 seconds each with added over-contraction i.e. not just holding the position with minimum energy/fascial cheating) One-leg Squat hold TSC (just above 90°): 90 seconds w 5 negatives [L:R] Push-up TSC: 90 seconds with 3 waves of intensity (followed by 5 negatives). Unilateral Shrug TSC (done both sides) w 28kg KB: 90 seconds w 5 negatives [L:R] One-leg Calf Raise TSC top position w 28kg: 2 x 90 seconds w 5 negatives [L:R] (Second set was more donkey calf raise angle) One-armed Push-up TSC on knees: 90 seconds w 5 negatives [L:R] Using strength training workouts as also breath-training workouts makes so much sense, to me. The controlling breathing under duress is worth the price of admission alone! D
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