Here’s a quick update on some training…

Yesterday I did some training together with the students of Tenacity Courage Corner and it went like this…
- Joint mobility
- RKC Armbars
- Armbar press
- Swings (48 kg), 5 x 5 left/5 right/5 two hand
- Goblet squats (48 kg), 5 x 3
- Brettzels

My students tried to do some 48 kg swings yesterday and it looked really good, to see the progression they’re doing is awesome.

In the evening it was time for teaching Krav Maga at Krav Maga Academy and It was a great session, I saw some monsters in that session and it made me really happy, the students really dug deep and put it all out, man it was fun to see. Really proud!

Today I went with some FMS drills, indian clubs and then kettlebells.
- Brettzels
- Active straight leg raises
- Half kneeling
- Indian clubs (2 lb clubs), about 5 min of free work
- Kettlebell juggling (24 kg), Free work wit different exercises
- Short barefoot walk/run (nice and warm asphalt)

Nice and calm session…

Now its time to head over to www.metaltown.se

Tags: fms, indian clubs, juggling, Kettlebells, Krav Maga Academy, tenacity - courage corner

Yesterday I did my first session of kettlebell training since I came home from the CK-FMS on the 24/5. I’ve been working on getting my FMS (Functional Movement Screen) to a all 2s without asymetries and the movement patterns that were  below 2 (Active Straight Leg Raise) is that I’ve been focusing on. I’ve also been focusing on thoracic mobility. My ASLR is now a 2/2 which means that it is symmetric and good.

To clarify the FMS and the scores a bit, there is 7 tests.
1. Deep squat
2. Hurdle step
3. In line lunge
4. Active straigh leg raise
5. Shoulder mobility
6. Trunk stability push up
7. Rotational stability

Read more about the FMS here

0: pain, the movement is off, has to be cleared by professional/clinician.
1: Not good = no training on the affected patterns
2: Good = training is ok)
3: Excellent

The goal is all 2:s and no asymmetries to make sure the body is ready to train with lesser risk of non contact injuries – no FMS will help against a solid kick to the groin or punch in the face

There is 7 tests, so the score that says that training is ok is 14 (2:s on all the tests) and no asymmetries.

Last nights session went like this
- Kettlebell swings (48 kg): 5 x 5 left, 5 right, 5 two hands
- Half Turkish Get-ups (24 kg), 3/arm, switching hands between each rep
- Clean & Jerk (24+ 24 kg), 3 x 12
- 3 x 5 min of shadow boxing (Krav Maga style)

Today will be FMS corrective exercises

Tags: fms, Kettlebells, Krav Maga, swings, Turkish Get-up

Morning session was, soft tissue, FMS and indian club session to improve stability and mobility.
– Brettzel – straight leg and rib pull
– Brettzel
– Brettzel 2.0
- Soft tissue work with the stick on both legs
- Ankle mobility forward
- Ankle mobility forward
– Leg lowering
- Soft tissue work with the stick on side/back (arm pit to hip bone)
- Stretch of that same area
- Tall kneeling Indian club swinging
- Single leg Indian club swinging

Second session was grip work – John Brookfield style, very old school and back to basics, the gear I used was a towel and water…
- Making wet a towel bone dry.
- Rolling a towel

Awesome for the grip, forearms, upper arms and the shoulders work together in a unison…

John knows about that stuff, watch him tear 3 decks of card here

Will go back to basic kettlebell exercises and explore them further technically while increasing the weight and reps, think that I’ll start putting the 48 kg bell to good use again been a while now, can’t wait…

Tags: ankle mobility, brettzel, brettzel 2.0, fms, grip strength, indian clubs, Kettlebells, myofascial release, soft tissue work, the stick

Last week has been great, I tested my students for higher grades in Krav Maga. It was an overall really good week of tests and im really proud of them! To se their progress is awesome. That’s the reason I love teaching, to see that progress, sometimes it can be the slightest change that makes the coin drop… that’s it! A huge thank you to all my students, I’m really happy to be teaching you, thanks!

My own training has been mobility and stability work FMS style. My active straight leg raise is now a solid 2/2 and the half kneeling stablity work has made my shoulder and knee better. It has made a world of difference for my whole posture, I can really feel the difference, walking, standing, sitting and I’m sure I’ll feel a big difference while lifting when I get back to that.

I’m looking forward to keep working improving myself and make sure my students/clients keep improving.

For my fighters and students I’ve got the CK-FMS to unlock their functional movement, kettlebells to improve their physichal strength/stamina/stability… it’s a concept that is second to none!

And there is more to come… the day I stop learning I’ll be dead

Have a great day, I know I will.

Tags: brettzel, Kettlebells, Krav Maga, mobility, stability, training