Archives for March 2020

gymnastic strength training (GST) is an approach to physicality that attempts to address the specific strength concerns associated with a skill based performance. the idea is to mimic the positional strength requirements, to build capacity and familiarity with the extremes so that during a performance the individual can better focus on the timing and nuance required to excel, and not be overwhelmed by the raw physical demands of the problem. 

the practice of jiu-jitsu can benefit from a similar approach. the goals is to build an athletes capabilities in the extremes, to focus on the positions and stability that are utilized in the fullest expression of the sport. physicality is the budget, technique is the efficiency of spending. victory is purchased by balancing the two better than your opponent. 

GST for Jiujitsu is an informal approach, borrowing the positionally dependent strength-building techniques and porting it to individual combat sport athletes. it is, above all, a toolkit. the goal, as always, is to solve problems. 

identifying the right problem to solve is a skill my jiujitsu coach is constantly encouraging me to refine. think of the information here not as a trick to improve any skill other than the skill of being a good and attentive student. the hope is that by minimizing stressors the practitioner can focus purely on the position, to build and refine both capacity and comfort so that we can absorb the technical nuance of the lessons without having to struggle to meet the physical needs. again, the effort here is to become a better student of the art, to bring the attentiveness and clarity to your physical routines. to build.

– MOVEMENT LIST–

this list will keep growing as movements get filmed and added, please comment via instagram if there is something you would like to see addressed.

items marked with an asterisk * are scheduled but not yet filmed

Understanding tension:

end range tension
front plank
hollow hold
*A/T/Y

hip warmups/strengthening:

hip activation
*dumpy ballerinas
90/90
*wall march
kneeling back bend
*pistol hold
single leg wall bridge

shoulder warmups/strengthening:

banded passthrough
hanging lat pull
*elbow circles
*yao-ping
*banded A/T/Y
*cactus stretch
*scapular movement drill

hand/forearm strength

outside curls
wrist pushup
*chin-up hang

abdominal control:

curl up
reverse curl
ab-slide
ab-slide + twist
compression
pike-up
*hanging pike press

recovery:

*forearm smash
*nerve flossing

fatigue resistance:

dynamic-tempo squats
plank rotation
*bounce lunge

ring complex:

8 reps each, rest between each movement, feel free to adjust foot position within each set. make sure your struggle is because you are not feeling strong enough, and not the you feel too tired.
push-up
archer push-up
salute
superman
circle
palms up push-up
dip
hollow body pull
tricep pushup
feet to hands/knees to elbows
pull-up
skin the cat (if possible/wise)

success. and the defining of success.

my first disclaimer is that i have always been lucky enough to find good teachers. lucky that my worst traits have historically been overlooked or at least outweighed by potential and faith.

that first picture is nearly 10 years old. it was taken a couple months after i signed my first commercial lease for the station. 10 years is one of those milestones, one of those things that makes us – or at least me – reflective.

so often, we talk about the people that made an impact on us, but we don’t talk to them. we tell our stories, stories that shaped us, but some peoples impact is so monumental to our growth that, in a way, it becomes invisible.

it is amazing how much a discussion can change your environment. how much an example can change your perception of what is possible. mark did that for me. there was a bright line of before and after, a concrete change. two days of discussion that took years to unpack.

one thing that is sticking out is that he told me to never meet my heroes.

what i think he meant is never expect the people you admire to not be people. to never let the perceptions of others stop me from believing that i too am human. he showed me a lot, how to ask questions (most of our initial email conversation was him asking me questions in response to something i asked of him) he introduced me to so many people, people who on the surface seemed wildly different, even opposing in view – but after exposure i could feel the resonance beneath.

mark taught me information, but more than that he showed me how to employ it. provided me with an example and a challenge. constantly learning, constantly open to new ideas.

mark showed me something about success. about defining success. about understanding language in practice, as well as in theory. this constant questioning helped me understand the underlying assumptions i was carrying, and helped me practice changing them.

success. knowledge. friendship. love.

these are not things we acquire, but practices we engage in. they are relationships.

and, at least for the next few months, i intend to practice. to share a little more about the people who shaped me, and through that shaped this project.

it seems fitting to start with mark twight – someone who truly reshaped my perception, someone who still provides a challenge, and an example. so in the off chance you haven’t… check it out.

Mark Twight // Non-Prophet