Instant Positive Reinforcement

A couple of posts ago, I mentioned the “Two Dans” philosophy: “If anything is worth doing, than do it everyday.” I had said I was going to practice the Get Up daily.

Well, I haven’t. We’ve had a disagreement. My right hip.

BUT, I have been practicing 2 other drills that have made a HUGE difference in my training. I use them as loaded mobility warm-up. My squats are deeper than they have been in a long, long time, especially my overhead squats. I now have new-found (old and lost, perhaps) mobility in my T-Spine and I’m really able to keep my chest out and my shoulders packed in that position. This of course is a great thing to have because this is where I catch the snatch.

I also have noticed that the pain in my left wrist and elbow is virtually gone while front squatting. Good stuff. I’m hitting all my positions in my lifts so far, with more to test this weekend.

I’m going to fully experiment for the next 3 ¬†weeks before revealing these secret 2 lifts, so I can see what kind of long term impact they will have on my body – but so far, so good. Every day and every training session my mobility improves. I’m going to have to film myself, but I may have to say this is the best I have ever been.

Now the trick is to keep improving and acquire new strength through this newfound mobility.

I’m still doing Z-Health, but I have gotten lazy. I need to do more full body I-Phase, at least once per week and then break I-Phase down on other days and spend a good 10-15 minutes on different areas. When I used to do this, I was performing great… Need to get back in the habit…

But speaking of habits, again, I’m really liking this new one. It has instant positive reinforcement. Everything gets better. I’m anxious to see the payoff. It hasn’t changed my training focus though – I’m still training to pack on some mass, I’ve just taken a short detour to shore up some things… More on that later…

Back to the instant positive reinforcement – I think that’s how training should be. You should get continually better within a session – not just in the amount of weight lifted, but how it’s lifted or moved. Our training should improve our movement, not hinder it. I for one know that I am guilty of “number-chasing” at the expense of movement quality. I think this is something we should all keep an eye on.

Here are some signs that your movement is being hindered by your training:

  1. You need longer to warm up.
  2. You can’t find your “groove.”
  3. You are chronically injured.
  4. You can’t seem to make progress.
  5. You need to constantly change your “accessory” exercises to challenge your “weak” spots.

These are just some observations of mine from my own training and my clients and colleagues over the past 6 years or so. I’m sure there more. I’ll explore these thoughts later. Right now, I need to take a nap to prep for the buffalo burgers I’m going to be eating. Mmmmm…

1 comment… add one
  • Mike T Nelson Oct 12, 2009 @ 17:46

    Good stuff Geoff!

    I don’t understand how 5 minutes or 15 minutes every day is good enough for a warm up. How can it be the same time amount every time?

    As you mentioned, I’ve found that it can vary widely from 40 minutes of mobility work to just a few minutes. The better I am about not letting my movement degrade during the day, the shorter the warm up.

    Rock on
    Mike T Nelson PhD(c)

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