Intelligence (Theory vs PRactical)
Signs of genius

MBTI/ Big 5



Mathematicians !!


Body Dynamics: Spinal Paths.

  1. spinal paths flexion and extension etc
    2. functional patterns knee vulgas led to complete chain and step tips!
    The common approach: Telling people to rotate less and isolate areas of improvement.

It is so common to hear “straighten your back” or chiropractors to say “we have to have proper spacing in your discs, we have to think about our spine”  The limit of this is the robotic results of “2-D therapy”.  And we will learn about how to let this happen naturally below.

First a Quote about the current solutions you might hear “Like forcing a square peg into a round hole we forced two-dimensional treatments on three-dimensional problems. We focused on pelvic tilts, back braces, flatlying strength assessments and exercises. Single joint, single plane stretches were emphasized. We told patients the only good body rotation was no rotation. ” Jason Soncrant P.T., Gary Gray’s Physical Therapy Clinic

The Lumbar Spine is the ultimate Relay Station.  It continually takes inertial energy from the environment through an extremity.and transforms it into elastic energy for another extremity to use (ie. From gravity, ground reaction forces, walking, falling, throwing and catching a ball)…, thereby allowing efficient transition from one posture to another..

A biomechanical assessment: Contains insights into the symbiosis of movements and inertia of nature. The testing of your complete movement pattern can tell doctors a lot.  Combinations of natural foot structures or other things may cause back pain.
a) sitting will impact trunk musculature
b) problems with stride and leg swings including speed or length can cause hypermobility of the spine
c) foot compensation can lead to walking issues

In closed chain posture if I cannot dorsiflex the ankle and flex the knee, the lumbar spine is forced into endrange flexion to get the hands closer to the floor.
If closed chain ankle dorsiflexion and knee flexion is improved via conservative methods like functional strengthening exercises, balance training, stretching, modalities and orthotics, lumbar spine function is also improved.  The patient can reach the floor without going into endrange hip/trunk flexion

excercises to battle back pain. 
Prone Cobra Extension: full superman to start, with palms facing. Rotate one palm out, and  wide-eagle style your arm back to your butt, while lifting opposite foot.  Touch, Repeat 8 times .

Isolated myofascial release: lying flat on back, bend knees up, place tennis ball under lower back, to right of spine.  extend right leg straight out, then up to chest.  Repeat 10 times.

myofascial release of hip flexors: foam rol your hips straight up and down

Lat stretch for entire chain: Jeff Cavaliere from athlean x has demonstrated that when stretching out your lat you can increase muscle range, and mobility, so that you can reach over head better.
The lat: attaches to the upper arm (humerous), and inserts all the way down to the pelvis (most people).
1. Get your arm way up in front of you, then drop down, rotate towards the arm on the bar, then side bend away from bar (spine always moving away from arm)

Your neck imbalances between body and senses (build the bridge):
Elliot Hulse from Strength Camp
upper trapezius: anchor arm and bend neck sideways.
rotate the neck away from arm
Scalene: tight from faulty breathing – look up and away
lavatia scapula: with arms bent at side, lift elbow up and away whgile pushing your head down to the side.

Identifying Neruosomatic issue and muscular imablances in posture.
dominant ear etc can cause you to crunch your stomach together, bend your dominant and create a tilt in your entire posture
Fix it: 1.  Lying on lacross ball and small oscillations. for 5 minutes.Try to keep the ribcage down, butt long, and try to get the arm up to the ear!
2. use the long elastic.  Wrap your hand in the band, and wind it up into a tricep extension position.  Head should go into opposite corner which will lengthen the lavator scapula.
3.  perform the long lat stretch of external rotators.  Extra: to twist use opposite hand to clench.
4. lat and back areas: the policeman hold.  go into position slightly and stop your shoulder from setting low.  Then lock your hand back with your other arm, this will lock you in for the gruesome sub scapula stretch.

Movement forward and backward to synch glutes and hamstring chains.



Back with Functional Patterns” What? ANTERIOR OBLIQUE SYSTEM
WHY? BEcuZ CroSSFit is his evil villain that is rotten to the core (fundamentally incorrect).  How: it changes or decreases the biomechanical system in this case the anterior oblique system such as throwing a ball.  if you are doing the power lifting and you arent using your anterior oblique system more pain occurs

Body Dynamics: Spinal Paths.

Recovery Program: Rest Periods, Shad Forsythe, Hypoxic Injuries, Aerobic Flush, Vasoconstriction, Back pain during abs.

Warming Up Daily (5 min): Max Shank has a channel where he takes you through common excercises for joint movement.  He is super chill and expressive about the goals outcomes etc of the experiment.

Hollow Pull Apart/Pullover Combo

Rest Strategies During Workouts
1. Muscle Gainers are smart to take 60-90 seconds. Unless otherwise instructed or your breathing isn’t at that level yet.
2. Weight Loss:  rest time is less important then heart rate.  Breathing should be difficult but not impossible.  Circuits/ running: 30 seconds, alternating excercises 30-90.
3. Strength Gain: If the set is very difficult 3-5 minutes.  Otherwise Neuromusc. activate!

Shad Forsythe Training
” . I am not advocating a “no days off” policy, but a day designed for recovery is different than a day off. As one of Newton’s Laws of Motion states “a body at rest will remain at rest unless acted upon by an external force”. You can’t recover and prepare for upcoming competitions passively. Recovery should be an active process that is a part of the total training program.”

Immediate Recovery: Athletes’ Performance has had great results utilizing immediate recovery which encompasses nutrition and cryotherapy.  Aim is to replace glycogen (energy) and electrolytes (sweat) and also water/ cold showe to decrease catolic hormones.

Post workout nutrition should consist of: a mixture of carbohydrates, fats, proteins (based on the athletes body composition and exertion level), electrolytes (based on the athletes perspiring levels), and water for hydration. Cryotherapy should consist of cold water immersion (55 degrees F) for at least 5 minutes.

Hypoxic Injuries: Are micro Tears occuring after workouts when your body is still hot and pumping. They are the main cause of Delayed Onset Muscle Soreness (DOMS).

Recovery Day (Day after full exertion and before rest day)
Facilitate your recovery and return muscle tissues to normal length, tension and quality, as well as remove the waste products in your system left from your workout.
Use: Increasing circulation, utilizing self and/or professional massage and flexibility techniques, and utilizing contrast therapy.
1. Aerobic Flush: naturally remove waste products by performing non-strenuous elliptical/ stationary bike.
2. self massage/ flexibility use rollers to help muscle form. roller from butt side hand to opposite leg adjust.
3. stimulate vasoconstriction followed immediately by vasodilatation to enhance circulation of oxygen rich blood and removal of metabolic waste products. (Contrast Therapy)

Back Pain During Abs??? its your hip flexors
If your hip flexors are equally loose great, if either are tight you will get hip problems.
Include lateral bending because you will find your hip is caused work by the side bend.
With bar at top of hips, keep body straight up – step under, then crouch then slight not warrior neck bend but full hip shift under and then turn to ex[plode away. then lean into the weighted leg.
IF you are concerned that you have no Butt also make sure to stretch the inner thigh for years!

From Functional Patterns website with “the latin quirky dude/ the quick talking health and wellness coach with a focus on bringing experience and joy to those in the martial arts field, with an approach to violence that involves allowing the pain to build and letting it making you leaner.  (Focus on the core/ core excercises of a fighter): IT bands can be stretched (as I Know) and hamstrings can be stretched (1. sit on chair, 2.stretch leg /kick out and feel the tightness on outer hamstring, ball underneath and go/ sit) CON these are responsive excercises within your body that have to do with hips and glutes as needing to be acknowledged first.
– helping loosen up your butt muscles:
-helping loosen hips and improve back avoid back pain:

ALSO look at Elliot Hulse two person (or complex) hip stretch try it out one day.

Yoga?  here are 3 poses that will add 10 minutes

1. 3 legged dog.  From Cat position, lift feet to create knee flexion ass extension link.  Then put feet down and lift up.  Then extend leg so that feet, ass, shoulder hand, ear are all in line.

2. side bend.  wide wide legs turn full ninty degrees with full lock in legs bend hips far out  spirit hands then bring hand down and head up to sky

3. extended side angle really really really wide, turn feet and bent knee enxtendspirit hands then push with foot as you lower your hand, because you want to raise other hand and create a straight line.

Recovery Program: Rest Periods, Shad Forsythe, Hypoxic Injuries, Aerobic Flush, Vasoconstriction, Back pain during abs.

VO2 Max Testing: O2/ CO2/ consumption + Oxygen Intake + Breathing Excercise

VO2 max is interesting why?

Because guys, we see austronauts getting it in movies, or boxers from russia, and we want to rise to the top also.  Now that the VO2 information is so well documented, it has become reading fodder for almost every trainer, including top level sports trainers.

However, there is always going to be a Rocky, a Messi, a Lafleur, a Jordan who can perform better because they train for hours on end with a ball, with a puck rather then without one. There vo2 max is just fine. That’s because movement, rest, nutrition and mentality are the main performance indicators.
The resources that are being improved here have functional purposes to help stabilize your oxygen intake, such as by increasing your breathing rate, increasing lung size (total capacity), or losing a bit of weight.  The measurement part is mL/Min/Kg.

Note: Deep breathing over time supports lung capacity.
Breathing through your nose is proper for oxygen to cardbon dioxide conversion.
Chest breathing is shallow. chest and abdomen in unison are deep breathing.
Back muscles should be 30% stronger then abdominal muscles.  “Trunk”

VO2 max testing references two different tests that both have in mind that the goal is to send fats and glucose to the muscles, get oxygen to the muscle systems in order to create energy and expel waste.
1. The first is for you absolute number (plateau) and it is the stabilizing of oxygen intake and will be based on the lifestlye and is unlikely to change. sedentary vs athletic is the most important part here.  The meausurement can give you an aerobic threshold before you peak and go into oxygen debt/ anaerobic excercise.

2. Excercise Metabolic Rate Test uses the rate of air consumption, a % of oxygen, % of CO2 (differs for body fat vs body sugar)

Breathing Excercise: Lie flat on your back and bend your knees, keeping your feet flat on the floor about 8 inches apart. Place one hand on your stomach and the other across your chest.

Breathe in and out through your nose, slowly and deeply, so the air you breathe in reaches your abdomen. Continue breathing this way until you feel yourself start to relax.

Smile slightly and breathe in through your nose and out through your mouth, taking long, slow and deep breaths each time. Repeat this breathing technique for about five minutes to increase blood oxygen levels and relax your body.

VO2 Max Testing: O2/ CO2/ consumption + Oxygen Intake + Breathing Excercise

Density Training

The Density in this case is your total workload or effort in a workout.

  • VOLUME is your total workload, or how many sets and reps you perform in a given workout. (Generally, sets x reps.)
  • DURATION is the length of time your workout lasts.
  • TRAINING DENSITY, therefore, is a result of combining these two—how much work you do in given time frame

Training Density is not just for getting lean, it also adds to muscle strength and endurance.
Theory: There must be theory behind this because the different approaches will determine what you achieve (cutting vs building muscle).  Like activity, when you try to reduce rest you are improving that musclular hypertrophy, and when you try to increase load/ workout, you are forcing your body lift for volume.

You want density, so you have to speed up decrease rest periods within your workout.  Heres how.

Keep The Workload Static but Decrease Duration of workout by x%

Keep The Duration Static but increase Workload by x Sets

A mixture of the two for weightloss includes doing more reps within the given circuit.

In performing such a circuit, your results might look like this: 

  • Barbell Overhead Press:  100 pounds for 12 reps
  • Barbell Bent-over Row: 165 pounds for 15 reps
  • Barbell Squat: 185 pounds for 11 reps

Your second attempt at that circuit might look like this:

  • Barbell Overhead Press:  110 pounds for 15 reps
  • Barbell Bent-over Row: 190 pounds for 18 reps
  • Barbell Squat: 200 pounds for 14 rep

Building a circuit: Each circuit should have one of each of the following: A push, a pull, a dynamic leg movement (think lunges), a stationary leg movement (stiff leg deadlifts, for example) and some sort of abdominal movement (optional). This is more of a guideline than a rule. He uses 2-3 circuits with 4-6 excercises, and the second set is somehow harder.

Density Training