Biofeedback Training Via Gym Movements and Spiked Kettlebell Swings

Thanks for all the great orders of the Gym Movements DVD.  Much appreciate it from everyone!    The comments have been great too and it is amazing to hear from people in Kangaroo Land (Australia), Kiwis (New Zealand), Canada, the UK, Serbia and many other places including the good ole USA too.   I love it.

Biofeedback Testing

Dave “the Athlete Creator” and I had a great bench session last night via biofeedback (as explained in the Gym Movements DVD) and ended up training for over 2 hours!   We did some Z-Health joint mobility to warm up and then did some bench,  board work, and inverted rows.  We even threw in some random kettlebell work last night including double kettlebell clean and 1 arm cleans with Sparky (aka the Bulldog, the 40 kg KB).

Video of Spiked Kettlebell Swings!

If you want to really add some stress to the glutes and hamstrings (posterior chain for you geeks), have a partner add a push (eccentric load) on the kettlebell swing.  Start out with a lighter push and then crank it up from there.  Keep your kettlebell swing form the same though.    Don’t call and complain if your glutes and hamstrings are so sore it makes sitting down the next day difficult.  Good times!

The PR Train Rolls On

Despite getting an all time PR last week on the bench, I added another PR by adding 3 reps to my reverse band bench work even after doing 9 sets of singles around 90% 1 RM (all done with a pause and audio commands).    My plan now is to keep working more pause work at the chest to get that up to my touch and go PR and one step closer to my 2010 goal of bench pressing 240 x 1 in competition at the Twin Ports Open in June of this year.

Notice that I did not PR again in the exact same lift (although that can happen), but it was a similar lift.  You can almost always PR in some direction EVERY session!

Small, consistent steps forward day in and day out = huge gains over time!

More stimulation of the muscle = bigger muscles!

Deadlift Dave

Even though Dave had not done any deadlift or really any lower body work for almost 4 months, he ended up pulling 7 singles over 90% of his 1 rep max on his first lower body day back.    Needless to say, he was sore for days afer it.

Summary

Constant progress can be made, but it may not always be

on the exact same lift at the exact same parameters.   The key is to make sure you are always going in the right direction.   Make sure your ladder is against the correct wall before scaling it!

Rock on
Mike T Nelson

PS

If you missed the last post on the special limited time offer on the Gym Movements DVD on how to use biofeedback, check it out below as it expires tomorrow (Thurs Feb 4) at midnight (central standard time).

Gym Movements Biofeedback DVD is available now!

The True Test and Win FREE Stuff

For those of you on my newsletter list, you know that I recently took a trip to South Dakota with my new fiance Jodie for her family reunion. I think this is part of a true test to a relationship when you both enter the same car for 12 + hours of “togetherness” one way to visit the family outlaws (I mean soon to be inlaws). If you survive, you are then approved to move on to marriage.
Truth be told, it went great and I had downloaded a bunch of uber geeky fitness podcasts; so I was fine.
If you are traveling out that way, bring your own food as the stopping points along the way can be sparse. Al’s Oasis however has an amazing halibut steak and Jodie enjoyed her real buffalo burger; so that gets two thumbs up.

One of the tricks to long car rides is the toll (haha, me attempt funny joke, but there are no tolls through SD), it takes on your hips. The hip flexors in the front part of the hip can get angry as they are “compressed” into a shortened position for hours at a time.

How to Combat Tight Hips

1) Get out and just stand up more often. I know everyone is always in a hurry to get there, but a couple more minutes here and there won’t kill you. It also helps cut back on the number of groans you make before you actually get out of the car once you do stop
2) More coffee. This will help with #1 above you will hopefully have to stop and find a place to dispose of the recycled coffee.

3) Kettlebell (KB) Swings! Yes, we actually brought a KB with us on the trip. Each time you stop, you have to get out and do some KB Swings. When you get gas you have to do 2Xs as many swings as the amont of cash you spend on gas. So $30 in gas = 60 KB swings.  See the video at the end of the post here.

The KB swings get the hips opened up in front and get yore acquinted with the glutes (butt muscles) that you have been sitting on for hours and went out to lunch.

The video was taken by Jodie of me doing some KB Swings at the local gas station somewhere in bumbletown SD. As you can see I need a bit more neck mobility work too.
What tips do you have for long road trips?

Let me know have ‘em in the comments section.

Win a FREE T-Shirt on Me!!

Post a comment and I will select one comment at random and send you a T-shirt on me from The Protein Factory (my fav place for amazing protein at very fair prices, check them out this link Protein Factory).

Drawning will be held on Tuesday September 8 at 5pm Central Time, so get those travel ideas in the comments section now. Travel is no excuse to let your performance suffer!

Rock on
Mike T Nelson.
PS

Here is the video as promised