{"id":399,"date":"2020-07-11T20:13:26","date_gmt":"2020-07-11T20:13:26","guid":{"rendered":"http:\/\/www.spktechfit.com\/?p=399"},"modified":"2020-07-11T20:17:26","modified_gmt":"2020-07-11T20:17:26","slug":"movement-practice","status":"publish","type":"post","link":"https:\/\/www.spktechfit.com\/?p=399","title":{"rendered":"Movement Practice"},"content":{"rendered":"<h5 class=\"alt-font text-extra-dark-gray quotation\">\u201cMovement is a medicine for creating change in a person&#8217;s physical, emotional, and mental states.\u201d &#8211; Carol Welch<\/h5>\n<h3>Why?<\/h3>\n<p>As I am no spring chicken anymore, I noticed from my training that even though I may be still in OK shape and getting a bit stronger and fitter, I am not getting sorer and not moving well. An example is when I would go to a boxing session and try to weave under punches, I would be so stiff it makes it slow and difficult to perform. Therefore inhibiting my abilities. Or I would go to weave and my knees would be sore from lifting weights and it inhibit my movement. I also noticed it when I would play with my kids. When messing around with them on the beach trying to pull off some gymnastic moves I would be stiff as a board. When we are wrestling at home I would do the old man &#8220;groan&#8221; when getting up off the ground. I started to think that the\u00a0 &#8220;physical training&#8221;\u00a0 is taking away from my &#8220;play activities&#8221; when it should really be enhancing them.<\/p>\n<p>I also spend a lot of time sitting: 90 mins each day in the car, sitting at work, sitting at home doing my study etc&#8230; I have been getting a bit of back pain which I know is related to this (how do I know? when I am on holidays and not sitting a lot this goes away). Its not a debilitating pain, just awkward, annoying and stiff. Its is always in the right side of my lower back.<\/p>\n<p>I was also getting a fair bit of tendinitis pain in my elbows when hitting bags, doing push ups and pull ups etc&#8230;<\/p>\n<p>This podcast from Paul Saladino with Aaron Alexander really got me thinking a lot more about all this:<\/p>\n<p><iframe loading=\"lazy\" title=\"Bonus episode: Why I deep squat and other movement magic with Aaron Alexander\" width=\"708\" height=\"398\" src=\"https:\/\/www.youtube.com\/embed\/wbBHYLsjJu4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3>What?<\/h3>\n<p>One of my goals for this year was to &#8220;move&#8221; better. Specifically, for me this includes:<\/p>\n<ul>\n<li>Increase my flexibility<\/li>\n<li>Increase my my mobility<\/li>\n<li>Increase my strength in what are now difficult movement patterns (hanging movements, crawling positions, getting up down off the ground etc&#8230;)<\/li>\n<li>Increase my movement skills (hand balancing, kicking, juggling)<\/li>\n<\/ul>\n<h3>How?<\/h3>\n<p>My plan is to integrate more of this movement practice into my everyday life. Not just plan out 3 intensive sessions per week, but try and do something everyday. This could just be 5 mins of stretching and mobility work. This can be done anywhere and anytime. I am going to ease back on the weights sessions and anything that is too repetitive on my joints, i.e.: not running on the road multiple times per week or hitting the heavy bag to often.<\/p>\n<p>This is what a week of training looks like (its a pretty loose schedule and can change at any time):<\/p>\n<p>Day 1: Strength\/Hypertrophy &#8211; full body workout of slow and controlled intensive movements. This day will involve some movement practice in the warm up or throughout the day<br \/>\nDay 2: Boxing session &#8211; shadow boxing, hitting the bag or mitts, light sparring. This day will involve some movement practice in the warm up or throughout the day<br \/>\nDay 3: A movement session like a video with <a href=\"https:\/\/www.youtube.com\/c\/MovementParallelsLife\" target=\"_blank\" rel=\"noopener noreferrer\">Movement Parallels Life<\/a><br \/>\nDay 4: Movement practice &#8211; mobility work, shadow boxing, hand balancing, kicking etc&#8230;<br \/>\nDay 5: try and get out for a trail run or something similar<br \/>\nDay 6: Movement practice &#8211; mobility work, shadow boxing, hand balancing, kicking etc&#8230;<br \/>\nDay 7: Movement practice &#8211; mobility work, shadow boxing, hand balancing, kicking etc&#8230;<\/p>\n<p>Like I said, its pretty loose. Some days could be 5 mins, others could be 90 mins. All depends on whats going on (work, family etc&#8230;)<\/p>\n<h3>Resources<\/h3>\n<p>There are a number of people I follow that are big proponents of moving properly and I have dipped my toe in the waters.<\/p>\n<p><strong>Max Shank<\/strong><\/p>\n<p><a href=\"https:\/\/maxshank.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Max Shank<\/a> is someone I have been following for years. I started incorporating his &#8220;5 minute flow&#8221; about 4 or 5 years ago and it made a big difference to me. I also got his book &#8220;Ultimate Athleticism&#8221; a few years back which is a great resource. I just never stuck with it to get the results. It was always something I put in at the end of a workout &#8220;if I have time&#8221; but never prioritised. But this year I have been following it more closely and am really enjoying it.<\/p>\n<p><strong>Movement Parallels Life<\/strong><\/p>\n<p>During the 2020 Covid-19 lockdown I was trying to find some movement videos on YouTube to follow along and I came across this channel: <a href=\"https:\/\/www.youtube.com\/c\/MovementParallelsLife\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.youtube.com\/c\/MovementParallelsLife<\/a><br \/>\nHe has a lot of free content on the channel with videos in different levels ranging from 5 mins up to almost an hour. There is something there for everyone. I have done a number of these so far and am really enjoying them. I feel great after them.<\/p>\n<h3>What Happened?<\/h3>\n<p>Its been a couple of months and I am feeling great. I feel like I am building myself up rather than breaking myself down everyday. My flexibility and mobility has improved, but I still have a long way to go.I am definitely moving better and I can feel this in things like my boxing training. As corny as it might sound, I feel more &#8220;intune&#8221; with my body and how it moves.<\/p>\n<p>I thought my body composition would change due to me not doing as much hypertrophy work and high intensity conditioning, but I would say its pretty similar. I didn&#8217;t measure this so it is hard to say for sure. I would say I am leaner but this is more down to diet. I might write more about that in a different post.<\/p>\n<p>Movements like crawling and getting up off the ground with no hands are definitely getting easier. My skills in movements like hand balancing is also improved a lot but still a long way off what I would say is good.<\/p>\n<p>I will certainly keep up this structure and post some more updates later in the year.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cMovement is a medicine for creating change in a person&#8217;s physical, emotional, and mental states.\u201d &#8211; Carol Welch Why? As I am no spring chicken anymore, I noticed from my training that even though I may be still in OK shape and getting a bit stronger and fitter, I am not getting sorer and not [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":407,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5,6],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/posts\/399"}],"collection":[{"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=399"}],"version-history":[{"count":6,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/posts\/399\/revisions"}],"predecessor-version":[{"id":546,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/posts\/399\/revisions\/546"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=\/wp\/v2\/media\/407"}],"wp:attachment":[{"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.spktechfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}