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March 25, 2010

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So… what's next?

So in the last couple of weeks, I’ve achieved 3 of my challenges! I am rather proud (read: I feel awesome) to finally be making some tangible progress. I hope you enjoyed it, too!

I promise I’ll try not to hit my proud swollen head on door frames.

Now, far from being one to rest on my laurels (it’s not even comfy), I’m looking at my list and I still got quite a lot of work ahead!

New stuff on the TODO list

First things first: I had forgotten to add yet another new challenge, numbered 8, submitted by Jean-Luc! He’s one of my Dragonboat teammates and training buddies, and we are to accomplish the iconic Iron Cross hold, for 3 seconds!

Here’s a video of a badass guy doing it for way longer:

Fortunately I won’t have to hold that long. 3 seconds will be more than enough for a start! I haven’t tried yet because I still have to buy rings, but I can’t wait to! Meanwhile I’ll be focusing on exercises using strength-rubber-handles-whatever device we got at the gym and my martial arts school, to strengthen my lats some more.

The straddle-press-to-handstand (Challenge #6) is doing well, too; I’ve been training hard as hell in the last couple of months (the last half-year actually), and making awesome progress strength-wise. Also, I’ve been focusing on getting a proper handstand form and strength down first; I am now able to hold 2 minutes with wall support, and 6 seconds with no support!

Apart from the strength-related challenges, I decided to start working on the finger whistling (#3; I still suck at it), and the Pictures with Strangers Shenanigans (#3).

For the whistling, I will use a strategy similar to what I’ve done with juggling, but I’ll simply try to practice as many times per day as I can. I just need to find ways to remind myself to do it.

For the pictures, I will set a goal for myself to get the first picture down by April 2nd. Let’s see how it goes! I’ll keep you updated of course.

Oh, also, I have a life

So what have I been up to lately? Well apart from my internship and my insane training schedule, my Dragonboat team and I also took part in our first competition of the year!

OK, it’s way too cold to go outside yet… So it’s an Indoor Competition!

We haven’t done as well as we hoped; however considering that we had 14 recruits (over 20 paddlers total!) in the boat, and that we still held very well against the strongest teams, we can be quite proud of ourselves! Here is a video of our Finals race:

Want to know more about this awesome/crazy sport? I’m currently in the process of writing an extensive article about it. It shall be out very soon. Stay tuned!

But before I get back to that, I need to take a shower. The thing with training is it makes you sweat. It might make you puke, too, but I’m not John Romaniello or anything.

Cheers folks!

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  • Thanks Mike!

    Let me know how it goes with the rings :D

    Checked out your blog too, pretty cool stuff.
  • Dragon Boating and Iron Cross hold...truly badass!!!

    ...buying rings this weekend!
  • Raph
    Oh brother! (Mat is actually my real brother, it's not just for the expression :P)

    In my opinion, you'll need to work on 3 muscles that are directly related to the adduction of the arm needed to execute the iron-cross.

    First and most important is latissimus dorsii (great dorsal... not sure if it's the right translation).
    Second: Pectoralis major: Great pecs.
    Third: Teres major: (In french, in the old nomenclature, we would have called it Great round muscle, or something like that)

    As stabilisation, you'll need: pretty much all abs, Serratus anterior (which inhibits the upward translation of the scapula), and I think also pretty much all muscles from the rotator cuff.

    But that's not all, you have to train them specifically and also try to use them in muscular chains. Surely Romaniello knows something about that. Next, and foremost, is working those muscles in isometric contraction.

    Then, if you want a little tool for the better working of those muscles, let me tell you about a principle I just learned in Biomechanics courses. First there are two great kings of muscles: tonic and phasic muscles. Tonics are usually very... tonic, so it's usually of very little importance to build them. Usually, what they need is a good stretch and release. Those muscles are made to contract for a long time with no so big loads. It's the contrary for phasic muscles which are made for supporting heavy loads, but don't try to use them for more than 2 minutes xD.
    A good tip for training is to know that tonic muscles inhibit some of the phasic ones.
    For example, if Illiopsoas muscles are too tonic, then they will inhibit the good function of abs and gluteal muscles (buttocks). Then, illiopsoas needs a goooood stretch, and even better they need some kind of release. (An osteopath might help you at doing so)

    Unfortunately for you, pecs and great dorsal are both tonic! This is also probably why this move is so hard to accomplish. Also, Serratus anterior muscle (which you need to stabilize iron cross) is inhibited by hypertonicity of the great dorsal muscle. Which means you'll need to strengthen your great dorsal in isometric, but you'll also need to stretch it correctly.

    Same principle applies to those muscles:
    Great pec inhibits rhomboïd muscles (which you'll also need a lot for Iron Cross, they are responsible for the translation of the scapula towards the spine)

    Illiac and psoas muscles inhibit abs and buttocks

    Superior trapeze inhibits the middle and inferior trapeze (and works in chain with the psoas)

    Any antagonist hypertonic muscle can inhibit the agonist phasic muscle.

    I put quite a lot of detail, but I know, bro, that you'll need quite a bit of support to accomplish this. You can ask me for additionnal tips: for example to actually stretch those muscles. :P
  • Raph
    "First there are two great KINDS of muscles: tonic and phasic muscles. "
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