Level 3 Coaching Course – Day 1

Day 1 – Intro and basics from Level 2 (Including the fact there isn’t a level 2 any more)

The system is changing, they are doing away with the 3 levels that are currently split between the MAG and WAG disciplines and making a new NCCP system on 6 levels as follows:

The NCCP for Gymnastics will Certify Coaches on 6 Levels:

  • Gymnastics Foundations
  • Level 2 – Competition Introduction (Beginning Competitive Gymnastics)
  • Level 2+ – Competition Introduction Advanced (Provincial Competitive Gymnastics)
  • Level 3 – Competition Development (Provincial/National Gymnastics)
  • Level 4 – Competition Development Advanced (High Performance Gymnastics)
  • Master Coach – Competition High Performance

This wasn’t quite how it sounded when we were told about the change but whatever, the upshot is we need to do our 3 requirements (theory, practical, technical) ASAP so we don’t get caught up in the new system.

As for the course, it’s a MAG based course with a one day WAG add on which is the opposite of how it’s usually done up at CAC with the single day being a MAG day and the rest being WAG. It’s going to be interesting getting so much exposure to MAG since it’s something I know practically nothing about.

We didn’t have any demo kids until the afternoon so we got rid of all the paper based stuff in the morning. This included the understand teach model whereby you can break a skill up into component parts and isolate conditioning for each part and then shaping and teaching for the progressions. Knowing how to do this is critical to understanding how to effectively coach complex skills not so much for the coach but to emphasis to the athlete that skills all have basic components that when mastered will fit together and make the complex skill easier. After lunch went straight into the basics of spotting tumbling with the near hand and far hand and both sides being heavily emphasized. Unfortunately I managed to put out my back this morning so I have a cane to walk with and a chip on my shoulder… We did some standing back tuck spotting, lots of back handspring multiples and combinations with tuck and layout. We talked a little bit about bailouts and falls which I think we need to revisit now that the kids are doing some advanced skills. Maybe adding rolls and break falls to the warmup for each event will prevent so much trepidation about falling on new skills. We did some front tumbling also, covering the sandwich spot and the near hand lead spot with the reach through catch and land at the end, there are so many variations to the spots and Bill isn’t worried so much about doing a certain type but rather that the kids are supported and feel safe.

We ended the day with discussions surrounding biomechanics and physical preparation / conditioning. Some discussions around the centre of mass and balance basics were included. It too lie an hour to drive home so I could finally get to the inversion table, get some medication and a heating pad.

 

 

 

Bulk Is Over Finally…

imagesSince my last cut I was toying with the idea that I had lost a little muscle mass and I was not happy about this. I decided during the Christmas break that I would therefore try to gain some of the mass back and cut again trying to stay above 215 at 15% fat which I was last time. So I needed to eat. And I did, but to be honest the bulk was not the feasty party celebration that I imagined it to be. I was expecting to be living among angels, having salty and creamy foods delivered to me on golden platters as I ate my fill of all things delicious. However it rapidly became a chore and after only 3 or 4 weeks I was thoroughly disenchanted with the whole process. But I have made a commitment so I continued to eat above my requirement in anticipation of lean gains. I can’t tell yet if I was successful, what I do know is that at my lowest before Christmas I was 216lbs and 15%. The other day when I stepped on the scale I was a whopping 240lbs at 18% fat. A little math will give you the answer that those 2 weights are not drastically different. My low weight was a lean mass of 183lbs and right now apparently I am 196lbs which would indicate a lean gain of 13lbs which is not bad at all. Since I have gained 24lbs total that means I am also up 11lbs of fat which I have to admit I have noticed.

So what now? In order to get back to the cutting phase I am going to get back to paleo then to keto. This means for the last 2 weeks I have been cutting out the carbs I had added (oatmeal, rice, potato) and for the next 2 weeks I will be cutting back further and going into ketosis to try and burn the remaining fat. I am hoping to get back to around 225 by the time I do my level 3 coaching course mid March. My workouts have remained the same, I am still doing regular 6 day split body part workouts, with the occasional deadlifting or cleans work at home when I can’t get to the gym. I think as time goes along and I start to lose more weight I will have to start getting back into the HIIT methodology of full body compound lifting in order not to have to do cardio. I hate cardio.

This has been an interesting exercise and one that I am not really keen to repeat. Sure it was nice for a few days to not even worry about food volumes but in the end it took a psychological toll on me. Also, getting older (it’s my birthday tomorrow) I am getting more and more aware that carrying bulk around is not th best thing for my health. Getting down under 220 is probably something I should be looking to maintain as a long term goal rather than something I return to after each bulking cycle.

The short of it is that I really enjoyed being cut at the end of the year, I though I looked pretty good but I fell prey to the voices inside my head telling me I wasn’t big enough. Body dysmorphia is real people…

The New Year

12440370_10153820624276917_8222678269974682148_oIt’s time for change, whether it’ actually warranted or not the new year is a great placeholder for starting new. This  year I made a decision that I would help as many people as I could to get towards their goals. Of course I still need to look after my own interests and so far that has gone not so well. We were away for Christmas which meant that I took 9 of 12 days off the gym, a rest period that I am sure I needed but was incredibly painful for me psychologically. Since then I have started back at the gym doing the same program I was before we left but starting to formulate another method in my mind moving forward. Going to the gym has been great, there is a lot of equipment and weights to use but it’s still just a gym with static movements and a less than dynamic approach. What I need to incorporate into my gym workouts is days of dynamic movements, going back to the days of the cleans, snatch, clean and press that now seem so far away.

With that in mind I decided to commit to refinishing the basement floor in my gym. The problem was with the thin foam tiles that they were bubbling and moving when I did cardio, even back to the P90X days they were never the greatest surface to work out on. So when I found taekwondo tiles on sale at fitness avenue I decided it was time to pull the trigger. I was off work for a few days and took advantage of the time to completely refinish and rearrange the basement into the picture of beauty you see above.

I am hoping this will encourage me to give at least one day a week back to the functional movements that worked so well for me in the past. I find that I am getting a bit too comfortable in the gym and that the days of HIIT seem to be far in my past. I am thinking that some kettlebell work wouldn’t go amiss either since that is the one thing guaranteed to get my heart pounding.

So for now I am still formulating a plan but while I do I am sticking to the 6 day split of chest / back / legs / shoulders / arms / accessory and cardio.

Happy New Year everyone and if you think you could use a second pair of eyes on your own schedule and diet feel free to ask…

Christmas Countdown Workouts – Bootcamp

At Christmas as the mood lightens I like to give my kids some fun things to do for conditioning which usually just means a 12 Days Of Christmas theme. This year is no exception so here you are, the next 3 days will contain my Christmas Cracker workouts. Merry early Christmas.

Christmas Cracker Bootcamp

I’m Not Good At Coasting

norestThe last time I took 2 days completely off was May 2014.

I am not sure what that says about what I have been doing or what it implies about how much rest I probably need but it’s pretty amazing. It’s also pretty frustrating.

Does it point to my “coast” to the end of the year is going in a dangerous direction? If I add that to the 10lbs I have gained then maybe? Am I being too hard on myself? Should I be concerned that the first time I got to 216 I couldn’t maintain it? Or am I being paranoid and falling into the old trap of more is better not just more? I am not sure, what I do know is that I am cutting back on the calories a bit to stabilize my gains since the muscle I have gained is enough for now. I am fully aware that this coasting I am doing is a poor excuse for working without a plan and I should know from my past experience that working without a plan isn’t working at all and in fact is a recipe for failure. So what to do? I think the 2 days off was an OK thing since I squatted for the first time in a long time last week and I was really quite sore in multiple places. The extra calorie intake isn’t OK, but it’s only down to not paying attention to how much I am grazing on nuts and stuff. An easy fix but I was 216 in October and now it’s only 2 months later and it has gone in the blink of an eye. It’s amazing that it seemed to take forever to get the last few pounds off but feels like a few days and I am back up 10lbs. So sad that it works that way, but it just shows you can’t stop paying attention, not for a day not for a week and certainly not for a month if you want to stay where you are. That said, this coast was probably badly planned. I should have planned to take 2 weeks off with a concrete return to strict calorie counting and food awareness right after since the habit hadn’t quite formed fully yet.

So what now? I am 3 weeks out from year end, what do I need to do to ensure that I am not another 10 lbs heavier in that 3 weeks? Well, I think a return to my fitbit calorie mapping is a good idea, run at maintenance so I am not taxing myself but also not worrying myself. Keep lifting heavy at the gym and when I have to take a forced break for Christmas (where I will probably be doing some sprint / cardio work outside) I can use that time to take a break from the heavy stuff. Then when the new year comes, it will be time to get back into some compound lifting at home to add to the heavy lifts at the gym and to get my body back into the habit of full body workouts rather than the split days that I have been doing. It may be time for me to do another WOD30 or so to try to get back some of the functional fitness type of work and to prevent me from falling into the static gym work that I have been enjoying.

Range Of Motion – Strength’s Holy Grail.

ROM memeSo, surprisingly I have found that I have some strength gaps or should I say skill gaps in my requirements for the movements I have been attempting. For the planche and lever I have found that my strength is not deploying in the right range of motion to achieve the holds I am trying. My strength is very much mid range strength and unfortunately the back lever in particular requires strength beyond the regular range. Front lever is far more dependent on core strength than I had anticipated so I am working on my sheer strength of core, not as a stabilizer but as a contracting force for my body alignment. Front planche is being hampered by my wrist pain but also by the fact that my balance sucks and my lower back is weak preventing me from keeping my body aligned. Handstand is the  most successful so far which only means I have actually done one. My balance seems nonexistent when I am upside down even though I have pretty good balance when I am upright. I know in the back of my mind that a lot of the “strength” that gymnasts exhibit is stabilizing strength coming from extremely powerful smaller muscle groups but I hadn’t really realized just how much ROM comes into play when trying to do these skills.

So for now I am back into strength development in order to facilitate better attempts at the skills. Full ROM strength development which is very hard to do because it’s the most painful way to work out along with top contraction hold and slow release. I am experiencing pain so something is changing but it was quite a wake up call to realize that as strong as I thought I was, it wasn’t enough.

I leg pressed 16 plates again yesterday just because my ROM workouts made me feel weak 🙂

 

Breaking Mental Blocks

focusCommonly in the sport of gymnastics you have athletes who are scared to perform a skill. It may be a skill they have done before without a problem, it could be a skill that they have performed and had a fall with or it could be a new skill. I want to address the first two because for a coach, there is nothing more frustrating than seeing an athlete learn a complex skill and then fail to perform it for “no apparent reason”. I have a quote on the board at gym that says “Danger is real, fear is a choice” and I am going to expand on that a little to give my thoughts on how to get over this issue with higher level athletes. The reason I term them higher level athletes is because to a point a younger or less experienced athlete can be helped with repeated spotting and good progressions. When you are talking about a level 6-9 athlete who is in this boat it’s different, the issue is almost always with the mental approach and not the mechanics of the skill and while spotting may allow them to perform the skill it’s actually causing them to rely on the coach and not to work past the issue at hand.

Danger is real. This is true, there are few sports I can think of where the risk of injury is more prevalent than in gymnastics. The higher level athletes are routinely in positions of peril however consistent quality drilling allows them to accomplish these feats with little apparent effort. Even the simplest handspring on the floor is rife with danger, just ask anyone who has ever slipped on wet grass or a polished floor while trying to show their friends their skills (which is why, by the way, I encourage my kids NEVER to do gymnastics skills outside of the gym.). However, the presence of danger doesn’t preclude an athlete from attempting and mastering the skill.

Fear, then is a response but a chosen response. For me a handstand is terrifying. I am getting over it but in my personal position, the handstand is incredibly risky. I am taking it slowly and working my way to killing the fear with repetition which is exactly what you should do. Nothing will cure fear better than repetition. Tony Robbins used to say that “repetition is the mother of skill” or maybe it was Tony Horton, either way it’s true. How many high level athletes are scared of cartwheels or handstands? None, it’s part of their makeup now just as any skill can become with enough exposure.

But on to the cure that occurred to be today. This is not based on anything more than my personal experience with athletes, myself and the many people I have helped to train over the years. It is probably derived partly from the newly appended fight flight or freeze notion whereby the human as a biological entity is committed to self preservation. As far as I know and I am far from an expert, this freeze notion is not exclusive to humans, that is why we have the “deer in the headlights” quip. In that scenario the deer is up against something it can’t fight and can’t outrun causing a complete shutdown. Taking this into the gymnastics context we have an athlete, let’s call her Sally, who is having a problem with her roundoff back handspring back tuck. She’s done it before, she can still do it most of the time with a spot but for whatever reason she is unable to get it done alone. What is happening here? In essence she is up against something like the deer was, something she thinks she doesn’t have to tools to deal with. In the case of the deer, it’s fast enough to get out of the way if it keeps going and in the case of the athlete she is capable of success but only with outside assistance. In both cases the choice made is incorrect. You can’t freeze in front of a vehicle and you can’t compete with a coach on the floor…

This leads me to what is causing the fear because that’s what we are talking about. Some athletes will tell you they are not afraid but for an advanced athlete doing a complex skill this is mostly not the case. There are only 2 aspects to a skill, mechanics and mental focus. If they have one then the other is missing. Sometimes mental focus is not fear based but cognition based but that is something that is cured with repetition. Fear based mental focus problems are tougher and here is what I think.

When I ask Sally what she is afraid of she will tell me she doesn’t know. Or she will tell me she isn’t afraid which is a little bit of a lie on her end. She may want to call it something else but we both know she’s scared. She isn’t lying here, she probably doesn’t know why she is scared and that is the problem. Her fear is a generalized fear of something that may or may not go wrong. It’s a generalized anxiety that is causing her brain to tell her to be afraid. This is where the re-training has to start.

Let’s get Sally to talk through the skill. Can she do the roundoff? Yes, mostly that’s fine. The handspring? Yes, her springs are wonderful. Does she know the takeoff position for the tuck? Yes, she knows to go long on her exit and punch up to the ceiling using her arms. Can she do a back tuck? You bet she can, she can almost do a standing BT on the floor for goodness sake. At this point let’s check with Sally and see if any of these things scare her. Her response should be that none of them scare her. At which point she will probably say “BUT…. doing them together…” at which point you stop her and tell her to repeat what she just told you.

You may discover that there is a disconnect somewhere in the skill, something she is doing that is making her feel unsafe but this is rare. Mostly you will get a sheepish look and an admission that nothing about the skill actually scares her but “it’s just going over that is the problem”. Well, not quite. Going over isn’t the problem, the problem is thinking that going over is the problem. If you are going to address a mental issue with a skill you have to break the fear down into separate parts and have Sally tell you exactly where her fear comes from. If she can’t tell you the exact second she feels the fear then she should start to understand that her ability to do the skill doesn’t come from a coach standing on the floor but rather from her interpretation of what is about to happen. Once she stops focusing on the negative outcome and starts to look at her execution as a means to a positive end then she should start to turn the skill around.

Some skill fears you can beat with pure repetition, but there are times when you need another approach. Continuously sending a child into a dark room to cure their fear of the dark won’t work but turning on the light to expose the room first is probably a great start to getting over the fear of what might be. Expose the dangers, be open and honest about the fears but start to think about where your focus needs to be to stop those fears from emerging.

This may be overly simplistic for some, but exposing the pieces of the puzzle and examining them for what they are separately can go a long way towards exposing the root of the problem. It’s not rational that one fall out of 3000 repetitions is the one they remember but that’s how it is. Our brains are wired to protect us and when we ask “what could go wrong?” our brain is only too happy to provide a response. But asking your brain “how do I get this right” will also provide you with a valuable response because that’s what training does, it provides you with the correct response for the question “how do I do that?”.

There is another quote on that board, a very famous one… “Don’t train until you get it right, train until you can’t get it wrong” and training your thought process to be specific about your execution is one way to make sure that your training will take you to that final destination. Don’t forget to reinforce your success. After each successful event take a moment to reinforce that action, close your eyes and relive that moment until it becomes second nature to you.

Good luck, Sally. We believe in you.

Gym Skill Update

awesomeFor the record the handstands have happened on 2 occasions already. I am not claiming competence at this time but I didn’t pass out or throw up so I consider that to be ahead of the game at this point. I have to practice a little self belief at this point. What I am doing, given my status, is actually very difficult and will require a great deal of dedication and commitment so I am bound to congratulate myself for even starting. That’s why right now I am awesome! 🙂

The problem at the moment is that I am scared to come out of the handstand, because I am not particularly flexible coming out means I hit the ground with some velocity and being bent in half puts my spine in a very precarious position. I can hold myself up no problem against the wall but any control I think I may have while away from the wall is non existent. I thought I was immobile and stiff right way up, being inverted only seems to make things less mobile.

I have continued work on the front lever and doing dragon falls to try to work on my strength. I hate not being able to do stuff and exposing my weaknesses but if I don’t I will never know how to improve. My weight is up slightly but my % is actually down which makes little sense however I think I have managed to gain some of the muscle back that I lost during the cut because I feel bigger in places and I have been eating at a surplus for about 6 weeks now. That said, I am now back down to eating at maintenance so hopefully that little bit of fat that came with the new muscle will burn off in a hurry.

Unfortunately I am in a boring phase now. My achievements in the gymnastics skills department will be slow I am sure, and my diet being very static isn’t providing any entertainment either. I will try to push on and get my BF% down to under 15%. If I can do that I will truly be at the completion of my physical composition goal. I never thought I would get to 220 again so being there was a bit of a shock. I guess it’s time to see what happens if I push just a little further.