Weaknesses- I took a very good look into my training and payed close attention to what is lacking...things that I don't practice often, movements that aren't efficient or are too slow, and came upon a few findings.
- My climb ups from cat grab positions are weak and slow, and lack needed power.
- Traversing in cat grab position is difficult and lacks efficiency.
All in all, much of what I need to work on involves my forearm strength and grip, which has certainly grown incredibly in the past 2 years, but needs to improve.
Rail Balance- Although I've always had decent balance when it came to rails, I realized that I rarely ever practiced it in my training. About a month ago, it became a daily routine of mine, and I even built a rail from some wood and a 12' metal pole I found laying around at the local school. My rail balance and cat balance has improved incredibly, and about 2 weeks ago I walked a full 22 minutes without falling once. Quite a personal achievment! These are some of the skills I practice:
- Walking the rail, pivoting at each end
- Walking the rail, squat pivoting at each end
- Standing on balls of feet, full squat down, hold, and come back up
- Squat walking
- High/low cat walking, cat walking with push-ups
These techniques are amazing for improving not only balance, but are also great for the muscles in the legs, ankles and feet. Mentally, this training is essential from building your focus and concentration.
Listening To My Body- This is may be the most important aspect of training properly. Way too many people are falling victim to overuse injuries just because they ignore what their body is telling them. I've definitely payed close attention here, realizing how important is. Listening to your body is the number one rule stressed by the elite Traceurs, yet so many people avoid doing so! Or maybe don't know how...?
- Because of the Osgood's in my knee, I try to keep precisions small and to a minimum, right now only practiced once a week, twice at the most.
- Flat feet have caused terrible shin splints in the past, an experience i don't want to have again. I've made sure to rest my legs when they are tires or sore, conditioning them whenever they are not, and stretching daily. Now going a full year without a sign of them =]
- Your body doesn't really 'know' what days are, does it? I don't think so. I avoid the whole "Arms on these days, legs on the others" routine, and instead work on what is feeling ready and strong.
- Another important aspect, give 100% on training days, and allow time for rest. If I'm going to train my arms one day, I will give every bit of my body and mind to my arms that day. If it is technique, I will repeat it as needed until I feel satisfied with its flow, efficiency and power, striving to mperfect every movement I set out to do.
Focusing on my upper body weaknesses as well as my rail balance will allow me to progress greatly without straining my knees.
Also, I've decided that after returning from the Rendezvous, I will take a break from all heavy leg/impact training completely for a minimum of 4-6 weeks. No jumps, no precisions, no flips, no vaults, no heavy conditioning until my knees are fully healed. It will be a cold, snowy winter anyway, and will give me a chance to really focus on my balance and weaknesses in my upper body. It's common sense, anyway: a) continue training and live with the pain, and possibly have to stop permanently in a couple years, or b) take a little while off during to the winter to take care of my pain, and continue to practice for many years to come. Obvious choice to me!
To Be and To Last.
-Nick
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