Terrific post on t-nation about single leg training, squating and the sleeper stretch. Has good videos as well! Click the title above or the picture below to take you to the article!
Thursday, September 4, 2008
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SG Human Performance is a blogsite created by Mark & Nikki Snow. Mark is a Certified Athletic Trainer (ATC), Russian Kettlebell Certified Instructor (RKC), Performance Enhancement Specialist, and a Certified Specialist of the Functional Movement Screen. Nikki is a Russian Kettlebell Certified Instructor (RKC), and ACE Certified Group Fitness Instructor. The blog will cover many different areas of fitness, nutrition, sports medicine, and pre/post rehabilitation.
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Testimonial from David Whitley, Senior Russian Kettlebell Instructor
In mid- November I had my yearly physical and the MD asked if there was anything I wanted him to look at. I told him I had some stiffness in my right knee that had been there for several months. The short version of the story is that he sent me to an ortho doc and the diagnosis was torn meniscus, the treatment was physical therapy.
Interestingly, I wound up being a patient of Mark Snow, an athletic trainer who is in my AM Nashville Kettlebell Bootcamp class with his wife Nikki. In addition to our work with kettlebells, Mark also has trained with Gray Cook and the Functional Movement Screen. Short version again- Mark “gets it” regarding what I do and how we train.
We focused on improving knee extension and correcting the firing pattern of my glute and leg on the right side. Mark watched me do a set of snatches that mimics the RKC snatch test and spotted some imbalances in my movement pattern and recommended that I avoid snatches or swings until we correct the problem.
I had my follow-up appointment with the ortho doc to see what kind of progress I have made. In a little over 3 weeks of physical therapy my extension went from a being about 7 degrees short of full extension to completely straight. (the left knee naturally hyper extends about 5 degrees, so they still aren’t exactly even) I have no pain in flexion squatting) until I get REALLY deep. The doc was “surprised” at how rapidly I have improved. I was surprised at the quickness of improvement, but not at the improvement itself.
Here’s how it all it all fits together: Action A plus action B yields result C. The process is the same, regardless of the desired outcome. Consistent action that moves you in the direction of the goal results in success. It is a mathematical certainty.
Mark gave me specific things to do at home to improve extension and the firing pattern. And I did them. That is all there is to it.
Interestingly, I wound up being a patient of Mark Snow, an athletic trainer who is in my AM Nashville Kettlebell Bootcamp class with his wife Nikki. In addition to our work with kettlebells, Mark also has trained with Gray Cook and the Functional Movement Screen. Short version again- Mark “gets it” regarding what I do and how we train.
We focused on improving knee extension and correcting the firing pattern of my glute and leg on the right side. Mark watched me do a set of snatches that mimics the RKC snatch test and spotted some imbalances in my movement pattern and recommended that I avoid snatches or swings until we correct the problem.
I had my follow-up appointment with the ortho doc to see what kind of progress I have made. In a little over 3 weeks of physical therapy my extension went from a being about 7 degrees short of full extension to completely straight. (the left knee naturally hyper extends about 5 degrees, so they still aren’t exactly even) I have no pain in flexion squatting) until I get REALLY deep. The doc was “surprised” at how rapidly I have improved. I was surprised at the quickness of improvement, but not at the improvement itself.
Here’s how it all it all fits together: Action A plus action B yields result C. The process is the same, regardless of the desired outcome. Consistent action that moves you in the direction of the goal results in success. It is a mathematical certainty.
Mark gave me specific things to do at home to improve extension and the firing pattern. And I did them. That is all there is to it.
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