What is Biofeedback Training

Posted on April 1, 2010. Filed under: Performance | Tags: |

What is it?

Biofeedback Training is a way for you to determine YOURSELF what is the best programming for you. Basically, it’s not about following a routine, it’s not about following prescribed sets and reps. It’s about what your body wants, and how to improve it.

Everything works…just depends if its good or bad to your BRAIN

You can use a number of different tools to test yourself and see what works for you: Standing Feet Together Toe Touch Range of Motion, Shoulder Range of Motion, Heart Rate, Blink Rate, are the easiest and cheapest way of doing so – they’re FREE.

Example: If you want to see if a regular pushup is good to do for the day. You’d do a standing feet together toe touch before you do the pushups to have a baseline. From there, you’d do 1-3 reps of the regular pushups, and then check your standing feet together toe touch again. If it’s better, you know you should do pushups for the day, if it’s worse, than you shouldn’t do pushups that day. Easy enough?

I thought planning was better?

Planning a training program can be compared to trying to predict the weather. Yes, you may be on the mark and actually predict what your body may want. But, like most weather reports, you’ll probably be wrong half the time and that is why Biofeedback Training is important. You need to know and know now what your body actually wants. Even though on a sheet of paper it may be deadlift day, you may actually need to do squats instead, or a different variation of deadlifts all together. Your body is what determines what you do, not the plan!

Andy Potts: The Biofeedback King

Andy Potts: The Biofeedback King

More on Biofeedback Training by Mike T. Nelson (articles + videos)

Again, it literally boils down to who you are internally. You don’t know what you really want, only your body knows. Biofeedback is simply a way for your body to tell you, “Hey egghead, I don’t want squats today, I don’t feel like it, give me deadlifts or lunges instead…Thanks.” You can think of your body like a spoiled kid. It DEMANDS that it gets what it wants, or you slow down your progress. It’s like a kid screaming and yelling, until either you give the kid what it wants or it makes your life hell. That’s why yeah you might not be getting weaker, but are you now having random pain problems? It’s the little kid giving you hell. :-)

Get to it. Don’t think – Act,

Darryl Lardizabal

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Training Log: 3.15.2010

Posted on March 15, 2010. Filed under: Training Log | Tags: , , , , , |

3.15.2010

Training:

KB (Left) Pistols Neutral Foot Position w/ Kettlebell in Goblet Squat Rack Position

Testing Sets 11: 53pm – 11:57pm (16kg-20kg-24kg-32kg) x 1

Volume/Cluster = 92kg, Density = 18.4

Working Sets 12:00am – 12:05am – 1minute rest – 32kg 1,1,1 (slightly off), 1, 1, 1

-Feeling lactic acid build-up in glute-ham tie in and cramp feelings during 5th and 6th rest periods. Haven’t felt this in awhile.

Volume/Cluster = 192kg, Density = 38.4

Total Volume = 284kg, Total Density = 28.4

Entire Exercise PR! from Intensity, Volume, Density. Nowhere near 32kg Pistol with left leg until today. Huge discrepancies in strength between left/right halves (don’t know why – “tried” to balance my training out, but guess not).

KB (Left) 1-arm Presses in B-Stance (Everted Feet) –

Testing Sets 11:53pm – 11:57 pm (24kg, 32kg) x 1

Volume/Cluster = 56kg, Density = 11.2

Working Sets  12:12am-12:17am -1 min rest

32kg 1,1,1,1 <much easier than yesterday> PR! <Compared to 3.14.2010>

Volume/Cluster = 128kg, Density = 25.6

Total Volume = 184kg, Total Density = 18.4

(Left Out) One-Legged Tuck Levers (Right Hand Lower using Rings turned slightly outward from palms down grip) @ 157lbs -12:26am – 12: 31am -1 min rest <PR!> <Compared to 3.9.2010>

5 (felt too easy), 5 (felt a bit harder), 5, 5 (noticing body slightly lower – pay attention to body position)

Volume/Set = 785lbs, Volume/Cluster =3140lbs PR!, Density = 628 PR! <Compared to 3.9.2010>

CW Rotations into Arch (using the wall) @ 157lbs: 12:44am-12:48am

5 (feet together), 5 (closer to wall, more emphasis on abdominal release)

Low Bridge Slide @157lbs: 12:49am -12:52am

4, 1 (wrists still not used to the movement)

Summary:

Any and all bodyweight exercises I need to pay attention to body position and movement quality! The Low Bridge Slide puts my wrist at an unusual extension angle and because of decreased carpet grip makes the movement much harder to perform than normal. There is a difference between the height from 3.10.2010 compared to today (increased), therefore much better performance than last time.

Presses, Pistols, One-Legged Front Lever much improved with superior performance in the pistol (left leg always sucked with balance and strength).

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Training Log: 3.14.2010

Posted on March 14, 2010. Filed under: Training Log | Tags: , , , , , , , |

Z-Health SFS (GTG Style): Head/Neck

Standing 3:08pm, Standing 6:44pm, 4 Point Stance 7:51pm

Lateral Jaw Glides (left) w/ Head Rotated to the Right in Neural Stance

1×21, 1×21, 1×13

Cranial Drill – Sphenoidal – to the Jaw Left, Head Right in Neural Stance

1×20, 1×20, 1×14

Head Extension then Rotated to the Right

1×12, 1×12, 1×4

Training:

– (Left) 1-Arm Presses in B-Stance (Left Leg) w/ Head and Eyes Tracking Kettlebell – 2:45pm – 3:00pm

16kg, 20kg, 24kg, 32kg x1 <Effort PR!>, 32kg x 1(too much effort)

Volume/Set = 124kg

Working Sets: 24kg (Notice even small discrepancies (effort, speed, etc) in Toe Touch ROM), 2:50 – 3:00pm – 1-min Rest

2, 2, 2, 2, 2, 2, 2, 2, 2

Volume/Set = 48kg, Volume/Cluster = 432kg, Density/Cluster = 43.2kg

Total Volume = 556kg

– (Left) 1-Arm Assisted (Anterior Deltoid/Shoulder) Neutral Pullup w/ Slight Leg Assist @ bodyweight of 157lbs – 6:35pm – 6:40pm – rest 1minute < Intensity PR!> – Compare to 3.8.10

1, 1, 1, 1, 1

Volume/Set = 157lbs, Volume/Cluster = 785lbs, Density = 157lbs PR!

Adv. Tuck Planche w/ Hands in B-Stance (Left hand forward) – 6:51pm- 7:05pm – Rest 50s PR!- Compare to 3.9.10

4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 <Improve body positioning>

Volume/Set = 628lbs, Volume/Cluster = 8164lbs PR!, Density = 583. 14 PR!

1 (Left)-Arm KB Front Squat in B-Stance (Left Foot forward and both Feet everted) – 8:12pm – 8:21pm – 1 min rest

Working Sets 32kg PR!:

1, 2, 2, 2, 2, 2, 2

Lateral Jaw Glides @ 8:15pm (after 3rd set) 1×20

Cranial Drill 1×20  @ 8:19pm (after 5th set) 1×20

Volume/Set = 64kg, Volume/Cluster = 416kg, Density = 46.2

Summary:

Talking to Frankie, I will focus on more SFS mobility rather than FFS mobility. The difference lies in that even micromovements can and should be tested, as even they can cause delays in progress. One of the main points is that micromovement practice efficiency should use opposite or unused movements of those found in macromovement practice (that test well) for optimal results in performance and/or pain relief. To determine optimal rep changes again I will use the 5 elements of efficiency even in micromovement practice.

Bodyweight timed movements I will have to determine time based on #4, rather than #5. As the log is updated I will further examine how to better conduct the biofeedback approach and try to be even more objective as possible commencing in to facilitate better progress. Understanding that better is better and better is in fact more, than I must try to even work on the smallest nuances of the biofeedback testing to determine what’s best.

Still more questions, but hey nothing wrong with that.

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Beast Tamer Challenge – The Reawakening

Posted on December 31, 2009. Filed under: Beast Challenge | Tags: , , , , , , , |

Been awhile since I wrote on the blog about my happenings – only a few days, but thinking this would be a daily thing proved rather frivolous.

I’ve decided to change the format of the training days focusing on the either the Visual or Vestibular systems and of course the Biofeedback training featured on Adam T. Glass’ blog. There’s so much to cover with each system that I would rather spend a day of the week focused on each one during the training to create a much better threat reduction on my body.

The difference in the Biofeedback training that I am doing is simply a matter of constantly pursuing a Planche, Front Lever, Pistols, Presses, and Pullups on any training days, but simply creating a variation out of the many using the Z-Phase I-Phase template approach and R-Phase Threat Reduction through different positions to create something my body is willing to use for the day.

So far it’s proven successful as my body is unlocking untapped strength much faster than normal especially in the Planche and Front Lever.
Presses are easier day after day with different variations I was unfamiliar with until recently.

Pullups have always been easy and not something I’m too worried about, although it’ll still be a challenge pulling up quite a considerable amount of weight, but again is more of my strength rather than a weakness

Pistols have been hit and miss for a number of years in terms of training. My legs have always been my strongest point out of all the different movements – Pushing, Pulling, something for the Legs and isn’t something I “need” to train as much. More training has been done on my left side as I notice some weird funky things my knee does when doing a pistol. Most of that has been fixed, but more changes sure to follow.

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