A couple more physio sessions, some progress. The pain now localised in the shoulder rather than generally through the triceps and elbow, which is good apparently. Its frustrating but I’m paying heed, no training.
I find that I lose a little fitness even after a few days break, this will be a few weeks …. even Intuflow not comfortable. In the meantime I can think about the why – what is wrong with the way I do these exercises that has caused the problem. Something to research.
Marcus - http://www.youtube.com/watch?v=5LTPRJqt2z4
Its very clear what has happened here. I am following two different regimes which don’t generally intersect, and I do try to follow them honestly, wholeheartedly and with max commitment. I work hard and I expect to hurt sometimes after training.
I’ve had a period of 2-3 weeks with lots of training where the pushup/forward pressure component has been worked on hard in both regimes. So no chance for recovery, a small thing became a big thing surprisingly quickly.
I’m not in charge and its hard to refuse to do something. Sometimes you can just push too far.
I’m not being irresponsible, I just have to integrate the training a little better. Its new territory and I’m learning.
Physio has forbidden me to train for a week. If there isnt real improvement in the shoulder by Monday I’ll have to have an ultrasound. I have rubber-band and stretching exercises to do.
So – verrry gentle Intuflow, to music, carefully.
Usual half hour warmup of strength stuff, taking it very easy though on arm work. No pushups, substituted other stuff. Was pleased with my flexibilty in the stretches tonight.
Worked a variety of spinning kick drills with partner and the muay thai pads. Started with basic turning back kicks, then spins, added in a crouch, a jump up from kneeling, a jump up from sitting cross legged. Then a double spin, high on the first then very low on the second. The closing and catching to take down. Then a very cool move where you kick the kicker on the backside before they get a chance to turn properly (timing) or knee check the kick, and take down from behind grabbing the knees. (Circles – have to push up and out with the shoulder).
I’m a little better at this stuff. It was quite progressive and I enjoyed it.
Then kata to finish, quite traditional so not hard.
Sunday – special Ashihara beach class at Wenderholm. I got there a little late so missed the first part of the run, at a guess 2-3 kilometres and up the hill to the lookout. Conclusion: I am very unfit.
Then down onto the beach for about an hour of Tai Chi. Never done it before, loved it, even when it rained. Sensei Mark a very, very versatile instructor. Then I Chuan which is a kind of standing meditation where you envisage certain natural things, think its meant to create internal energy flows. Interesting.
After that the kids group joined us and we had team games – run down to the water and do squats, situps, pushups (not for me) in the water, run back etc. Then a jumping over people as you get deeper game. Then everyone waistdeep in the water 100 front punches, 50 front kicks and a partner kicking drill. A lot of fast wading, splashing etc. Was a lot of fun, water very refreshing.
Thursday Systema
I know, got to take it easy – but…
Started with avoiding slow grabs or strikes, using the feet to get out, moving, moving. Then the same but just using the body only. Then both. Then blending – completely absorbing the strike. Became a kind of freestyle sticky hands/push hands/flowing sort of a drill., just excellent. Next progression was eyes closed for the defender. This was an amazing drill, became completely tactile and intuitive.
Then (open eyes) added a gift, then added a jam. Very good work.
Some pushups (not for me), situps, squats.
Finished with conditioning to the body ( I love this) and then heavy hand strike practise which has the added benefit of conditioning. Ugh. Another excellent session.
Now at home doing a little light Intuflow to music with hot wheatbag on the injured shoulder, as per the physio’s advice.
It is the rotator cuff. Finally gave in and went to physio today, acupuncture was interesting. Its feeling better, I just have to let it repair. So no Ahihara for a while but maybe I can keep doing the Systema if I’m very careful.
So Intuflow body work tonight, and working on the Systema wave-form.
Finally got back to Systema tonight. Shoulder somewhat better but still painful, I suspect rotator cuff. Its been a slack, boring week with odd work schedules, car trouble – no training, only managed a little Intuflow and a kung fu movie (Ip Man, finally, )
So Systema at Mt Eden, about 10 of us, including Janet. Started with light pushing leading to harder striking and absorbing. I have missed this stuff actually. Same drill with knees together and then with feet together, jumping if needed to keep structure.
Then circle drills, everyone disrupting each other, pushups if you fell. Next groups of three, in a linked line, chasing and avoiding the other group. Then a back-to-back drill where both people are disrupted and have absorb and keep structure together, working with the other person’s reactions as well as their own disruption. Very good drill.
Then a drill where two people walk towards the group holding a length of rope low – you have to fold and flatten onto the ground before the rope hits you – Systema limbo. Then the same drill but “body guard” style – have to fold your partner first before making yourself safe.
Finished with two-point breaking, just working with the partner’s body to see what it will do. Educational.
Shoulders so sore from huge number of pushups over the last week or more, cant lift arms properly, can’t sleep. I have over-trained. Just have to rest out or I’ll really do damage, so no Ashihara tonight. Light Intuflow, mainly body stuff.
Classic case of conflicting training regimes.
Systema in the park – I was late because of work. Good turnout, about 15 with Janet back for another play. I missed the wriggling over each other with no arms exercise at the start.
Partner work – slow pushing to the ground, just have to move, roll and recover , no matter when or where the force comes. Slow pushups. Then two-point breaking – going to ground, absorbing, moving, twisting, gaining position. Its all about “oh crap to okay”. Lots of mayhem with this one. For me with little ground experience, this kind of exercise is hugely rewarding. Still done slow and soft (ish), lots to explore.
More pushups and circle drill – everyone in a circle in plank with butts up – each persone has to crawl fast as they can through the tunnel.
Finished with tactile “follow the leader” arm drill from the weekend.