Tiger Woods: Why He Could Be So Much Better

Posted on April 6, 2010. Filed under: Performance | Tags: , , , |

Get Em' Tiger, No Wait...

Tiger’s workout regiment produced by Keith Kleven is based on old ideas, but nothing of any scientific value. There’s two things we need to consider: Time efficiency and Skill development.

Outlined on Tiger Wood’s website, all there seems to be is unproductive training habits that although it may make you think he’s so good because of his fitness regiment, the 2-10 hours of golf practice a day is what is most likely keeping him afloat and excelling in his sport. Let’s run through what’s wrong and what we would fix in his program to keep him as good as he can possible be.

Looking at his cardio training: A 3 mile speed run or an endurance run of up to 7 miles, although soothing is not nearly as specific enough for the demands of his sport. Although most people would think, “There’s no cardio in golf,” we should examine it more from a local endurance stand point (hitting the tee numerous times throughout an 18hole course).

What does this mean in terms of cardio? Nothing really. The amount of time he spends in play is Hit the ball really, really hard; or hit it very precisely with long rest periods in between. A normal game of 18 holes, on a par 3 course, consists of about 3 hours if you take about 2 minutes per shot. What that means is you take a really long time before each shot, so that your body can create enough energy without needing that much oxygen.

To get what I’m trying to say, let’s first remember that two the lenses we want to evaluate everything from is Time and Skill. We want to keep the workout sessions as short as possible, so that most of his recovery is better spent working on his golf game.

If golf doesn’t need that much cardio to begin with, than why waste time in training trying to increase it – we aren’t training a marathoner…

Working Out, It Ain't Grrreeeaaaaat

Moving onto Strength Training: We notice that he is training for symmetry, but why? Golf is based on asymmetry (training specifically one side, as normally you use your dominant hand and dominant side of body to give you the power and precision you need, each and every time), that is why we need to make sure that our strength training program establishes asymmetry, but on the opposite side and motions of his sport practice.

Although lifting 25 to 50 reps sounds like a good idea, it’s actually very poor use of time. We are looking mainly for power production. 1-3 rep range with about 75-95% of your 1 rep max (most amount of weight you can lift once), is the most time efficient and will help increase driving range much more substantially, than simply “gutting it out.” What this means is that basically we are trying to lift A lot of weight, but in a small rep range, to make sure that we keep muscle size development as minimal as possible. We want to keep any muscle functional, and these low rep ranges helps do just that.

*Side note: This is the general consensus, make sure to read the end of the article to actually see if that is the right rep changes to train or not.

Tiger says, “If you keep your muscles guessing, it makes them work harder. Whatever I’m doing, I’m careful not to overstress my muscles. I push to the point of muscle failure, not pain.” The problem with first keeping muscles guessing is you actually delay what you are trying to produce – a better, quicker, more powerful body. The body needs time to adapt and needs to know what it’s trying to adapt too, by constantly seeking muscle confusion, you are going against basic strength training and physiological principles.

Do what you need to, nothing more, nothing less.

We must also remember that muscle failure is actually training your body to get better at muscle failure. Remember that we get better at what we practice, and training to muscle failure does just that.

Vanity: Thought he didn't train for the Muscles?

Finally, Flexibility Training: I would have to say out of everything Tiger is doing, this is the crappiest thing to do, period. Flexibility training should be reserves for gymnasts and dancers, and even then to what degree is still to be examined. The main point being is that Flexibility training doesn’t look for force leakages. A 5-10 min routine working on joint mobility focuses on finding what isn’t moving like it should, so we can develop a more efficient and powerful body.

Think about it this way, you can only make a junk engine so good before you need to clean it, oil it, and modify it. Flexibility and strength training assumes that your body is moving like it should. Fix the movement, and you automatically improve the game.

Summary: Look Tiger is a good player, period. I meant that literally for all the folks that may be thinking about something else…but his training program needs a revamping. What’s crappy is that we got some crappy trainers in high places who are offering sporting advice to pros doing really well, but it’s in spite of their training, rather than because of it. Hopefully you realize that the primary focus should always be am I really doing what I need to do to get good at what I REALLY want to be good at.

The best thing to do is to actually test what you do, day in and day out. Experience the gains that multitudes of people are getting without pain, while testing getting stronger, faster, better than everybody else. Who woulda thunk you could use your body, rather than some expensive Omegawave to tell you how you should run your own training? Get Better…without the expensive equipment!

Who Loves You? – Darryl Lardizabal

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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 – Kung Fu Panda and The Dragon Scroll

Posted on January 12, 2010. Filed under: Beast Challenge | Tags: , , , , , , , , , , |

Oh Yeah, It starts with You! (Not a Pencil, Pen, or Paper)

Oh Yeah, You Got It!

Kung Fu Panda, although a cartoon, has some interesting ideas that should be included in training: There’s no secret sauce and you had it within you the entire time.

Two quotes today, share some of the things that we should all realize that we need to start paving the way for our success and realize the obstacles that might stop us along the way. Of course, we’ll shed more light onto how those quotes apply and don’t apply to your training and how we can tweak them a bit, to really amp up your next goal: whatever that may be.

“The big secret in life is that there is no secret. Whatever your goal, you can get there if you are willing to work. It is called massive action. Action is the gas in the tank. Without it, the car will not run.”
-Marcy Blochowiak, Author of No Glass Ceiling

“An unwritten want is a wish, a dream, a never-happen. The day you put your goal in writing is the day it becomes a commitment that will change your life. Are you ready?”

Tom Hopkins, Author and Speaker

Although I agree with Marcy that willing to work, makes a big difference than finding the secret to success, I wouldn’t want to reference it as willingness to work, but  just the act of working that makes the difference. Sure the intent of what you’re doing matters, but if there’s no actual work being done, the intent does not matter nor does the willingness.

I Told You!

Looking at the stages of change, there are many times when we are willing to work on something, anything, but don’t get to it at all or aren’t READY to change – changing a diet, taking a new way to work, waking up 5 minutes earlier than normal. It seems as if sometimes we fall into these traps that keep us from doing what we want because of what we’re currently good at – eating junk food, taking the same route to work, or hitting the snooze button when the alarm gets off (I’m good at that one). Sure, it’s not good for you sometimes, but because you’ve done it soooooo long, you’ve developed it really well, just like learning how to do Kettlebell swings or just squats. You sucked, you got better, and some of you are personal trainers because you are THAT “good”, heck some of you are RKCs, even better.

*Read mc’s blog here, It goes more in depth of another way at looking at motivation – something you do and practice, not a desire.

What’s interesting is that writing it down, is like always still part of the willingness to work. Sure willingness and a commitment to something or someone will give you more incentives or rewards to do what you need to do to change. The act of doing is more important and gives you the experience you need to do, not plan to do.

Eh Theory Sucks, Teach Me How:

Carrots are like Writing it Down, Chasing The Goal, Not Leading It.

When you think you need to work out, use it as a cue to start working out. You don’t need weight – do one squat, do one pushup, do something that gets you in the routine of wanting to work out right when you think about it. If your goal is 200 reps of squats, right when you think it, do it.

Just like the Panda, when he saw cookies, he did whatever he could to get to the cookies – he acted, he didn’t think. That action is what makes the difference.

When you think you need to write something down to commit to a goal, DO SOMETHING first that is part of your goal, then write it down. For example: Instead of writing I need to stop going to McDonalds, go eat a Salad and some fruit FIRST. Instead of writing down I need to do more presses, pullups, pistols, do it first, write second. The action should go before the writing and this will help pave way to one up yourself every single time.

For all those that might be thinking – “Did Darryl do his share of action”: Yes, I did some of my training before starting this post, Thank You :-).

*Side note: I have to give credit to Frankie Faires on this idea based on one of his posts a very long time ago – Thank You.

Hopefully you understand that Kung Fu Panda is a metaphor for how we choose to live our lives. Do we really understand that there is no secret sauce to training or life otherwise? Do we really understand that we don’t gain our strength, we already have it within us? Kung Fu Panda has shown us the way! Remember it’s who we are and what we do that matters.

See he acted, Now Will You?

The Training: Two Wrong’s Make a Right Day!

Variations of Presses, Pullups, Pistols, Planches, and Front Levers will be used with a total of 20 reps for each. Goal of for today is a bit different than normal and figuring out how each repetition can go WRONG. I will be intentionally working the “Wrong” stuff today.

Basically in how many ways can the Kettlebell Fall during a Press, In what way would my elbow go during a pullup when I’m TIRED, which way would I fall during a Pistol, where does my balance normally go towards during a planche and front lever, what muscles don’t seem to be working as good, and what don’t I have awareness of.

Conditioning will also be KB Swings and it’s variations w/ the 16kg aiming for 250 reps + a few sprints after the Boot Camp Class I train in.

Aside Training:

Z-Health R,I,S Eye Tracking, Near and Far Eye Drills, Saccades done lying face up. R-Phase as much as possible Lying face down. I-Phase as much as possible Lying face up. S-Phase Upper Body/Lower Body differentiation, Crossover Step, Rotational Step, Plyo Step and T-Step.  T-Phase Cranial Drills and Upper Body Nerve Glide Experimentation.

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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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