Middle-Aged Crazy trains for tennis glory

[k2ster]

Today (July 23) is my first day trying out a plan Coach Steer concocted for me. Here goes:

MomentumTraining

Training Log



Keith Koger
July 23rd to August 17th



Program Design:
Adam Steer, CST
NCSA-CPT, NCCP-3






Momentum Training Log
Monday and Thursday Sessions

Date: July 23
Monday,
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT= / I'll give myself low marks since I'm a total beginner.
RPE=/ 6 or 7
RPD= 3
Specific Comments: Loved the Tennis Program and the Split Swipes. The Mills I need to work on.


Strength
Monday – perform the maximum rounds in 15 minutes. Rest and use vibration drills from Intu-Flow as needed.
Rounds= / only 3!
Time= / 15 minutes
Level= 1
RPT= / 2
RPE= / 6
RPD= / 8

Comments: It's not as easy as Coach Sonnen makes it look! I need to work on getting the individual moves down so my flow gets easier.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratings
RPT= / 4
RPE=/ 4
RPD= 3
Specific Comments: My left side sucks doing the arm waves.


Various

Rate of Perceived Energy for the day: 6 or 7 because I had to stop so much to learn the routines. Should get easier as the days/weeks go by.

Other Comments or Questions: Not sure what the Vibration Drills are. Are they the Intermediate Arm Drills?

[Adam Steer]

Hey Keith,

Great start. Everything will start to get "grooved" as you get into the program. You will find that you have tremendous leaps in coordination of the movements.

Vibration drills are a whole family of movements that shake the tension out of muscles, wash in nutrition and wash out toxins. Baiscally, everything in your cool-down is a form of vibration drill.

Your "Rate of Perceived Energy" that I include at the end of the log template is to rate how you feel overall throughout your day (at work, etc). So if you are sluggish and tired it would be a lower rating and if you have tons of energy it would be higher. It is sometimes useful to track this when looking back at your logs for reference and to find patterns.

Cheers,
Adam

[Coach Haggard]

That looks like a good start Kieth. Adam has put together a good program for you. I will be interested to watch your progression.

Keeping track of the rate of perceived energy over the course of the day is a good idea also. I have used that to catch myself when I begin showing signs of over training (before it leads to injury) and to make tweaks in my diet. It is a useful tool.

I am looking forward to reading your observations as you continue your training.

[k2ster]

Here goes for Tuesday:

Tuesday and Friday Sessions

Date: July 24, 2007
Tuesday,
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT= /5 RPE=/4 RPD=/3
Specific Comments: Day two and I am already starting to memorize these. I hope to be able to go through without watching the DVDs in a week or two.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24

Round 1RPT=/3 RPE=/4 RPD=/ 4 Rest= 3 min

Round 2RPT=/ RPE=/ RPD=/ Rest=Round 3RPT=/ RPE=/ RPD=/ Rest=Round 4RPT=/ RPE=/ RPD=/ Rest=Round 5RPT=/ RPE=/ RPD=/ Rest=

Comments: Must admit I didn't get to do that many rounds today because I am still learning all the routines. I have to keep switching back and forth between the DVDs so it takes forever. However, I am encouraged that I am really learning the exercises and flows!


Cool

Routine:
Vibration drills // Arm Waves
Overall ratings
RPT= /6 RPE=/3 RPD=3 
Specific Comments: My left side didn't feel as uncoordinated today.


Various

Rate of Perceived Energy for the day: I was a little spent from yesterday's workout but not too bad. I am trying to ease into this workout. Plus, I think having to watch the DVDs slows me down enough that I don't overdo it.

Other Comments or Questions: I'm looking forward to trying this one again on Friday to see if I can make 5 rounds.

[Adam Steer]

Great stuff Keith! You'll be blazing in no time.

Adam

[k2ster]

Wednesday and Saturday Sessions

Date:
Wednesday, July 25
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT= /5 RPE=/3 RPD/2 =Specific Comments: The Into-Flow felt great today. I needed that! I still have balance problems with the knee and ankle exercises. Suppose that will come. That second to last Forward Pressure Compensation is unreal! How in the world do you rest on your heels and lift your knees? I couldn't make it one inch!


Various

Rate of Perceived Energy for the day: 5

Other Comments or Questions: I felt sore today, but once again, it was a "good sore." Nothing hurt, just general soreness throughout the body. I feel like I'm accomplishing something!

[k2ster]

Date:
Thursday, July 26, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT= /5 RPE=/7 RPD=/4 Specific Comments: These are starting to come to me now. I misread my instructions and did 5 rounds of FlowFit, though!


Strength
Thursday: perform 3 more rounds than Monday’s session (if Monday is same as previous week – do 5 additional rounds). Time to completion is irrelevant.
Rounds= /5 Time= /20 min Level=2 RPT=3 / RPE=7 / RPD=4 Comments: I like Forward Pressure. I have a few kinks to work out in transitioning but I'm getting there.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=/3 RPD=1 Specific Comments: No problems here. The left side is catching up to the right on the lateral waves.


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: I felt great today. I could still feel soreness in my chest, but once again, it felt good.

[k2ster]

Date:
Friday, July 27
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=3/ RPD=3 Specific Comments: Starting to really get this down. I didn't have to reference the DVDs for the mini-clubbell work so that makes the routine go much faster.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1RPT=6/ RPE=/5 RPD=/5 Rest=3 min Round 2RPT=5/ RPE=7/ RPD=6/ Rest= 3min Round 3RPT=/ RPE=/ RPD=/ Rest=Round 4RPT=/ RPE=/ RPD=/ Rest=Round 5RPT=/ RPE=/ RPD=/ Rest=Comments: 2 rounds was as far as I could go. I still felt like I got a great workout. But I was breathing really heavy on that second round and my technique was getting sloppy, especially on the jump squats. That's why I called it quits after this round.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=7 / RPE=2/ RPD=1 Specific Comments: These get smoother and smoother each time I do them.


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: Felt really good despite having done more of the FlowFit than I should have on Thursday.


[Adam Steer]

Keith,

Good progress! I noticed that the RPT is creeping up. That's great. I also noticed an RPD of 5 in there during the HIIT session. Could you give me some details on that (where - what type of discomfort)? That is pretty high.

I would rather see you cut repetitions of the exercises and try to hit all the rounds. That is how we are going to get you pushing through that membrane of discomfort and shifting up to the next gear of performance. So next time, try to get all 5 rounds in, no matter what, but cut back on the reps as needed.

Also, lets stick with the same rest intervals for next week. Like I said in an email. Lets use this week as a "getting accustomed to the program" week. Do next week according to the "week 1" instructions.

Again, great progress in just one week! Keep it up brother!

Adam

[k2ster]

Adam,

Thanks! I think I am making good progress, too. As far as the RPD goes, that second round for some reason really got to me on the jump squats. As I said in the comments, the technique got sloppy and I was short of breath. I found that strange, too, since I play sand volleyball and jump all the time. But then again, I don't jump 24X in a row for 5 rounds, either! The pain wasn't joint pain, so don't worry about that. Does that help you?

Keith

[Adam Steer]

Hey Keith,

Just want to make sure we are both understanding the same thing... Pain would be something potentially injurious. What you are describing, as far as I can understand, is the feeling of great "effort" (RPE) -- heavy breathing, that vague feeling of nausea, wanting to bend over and pant... Is that what you are referring to? If so, just transfer that over to your RPE. Put if you are actually having "pains" somewhere (like in your shoulder or knee) then put that in RPD.

Cheers,
Adam

[k2ster]

O-o-o-o-h … OK. I guess my knees were begging me to stop but so were my lungs. But I really don't think I was injuring myself so I will have to transfer that over to effort and not pain. Disregard that RPD reading and I'll try and suck it up next time.

Keith
Charlotte, NC

[k2ster]

Tuesday and Friday Sessions

Date:
Tuesday, July 31, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=5/ RPD=2 Specific Comments: Almost got these memorized. Really got a lot out of the FlowFit and the mini-clubbells/spinal rocks. It helps when you don't have to constantly reference the DVDs.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1RPT=6/ RPE=7/ RPD=2/ Rest=3 min 
Round 2RPT=5/ RPE=7/ RPD=2/ Rest=3 min
Round 3RPT=4/ RPE=8/ RPD=3/ Rest=3 min
Round 4RPT=4/ RPE=8/ RPD=3/ Rest=3 min
Round 5RPT=3/ RPE=8/ RPD=3/ Rest=3 min
Comments: I made it! I did all five rounds, although I must confess I could only muster 15 jump squats each round. I kept getting sloppier and sloppier on technique, too. I suppose that is to be expected.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=2/ RPD=0 Specific Comments: My left arm has finally caught up with my right on the first vibration drill.


Various

Rate of Perceived Energy for the day: 5

Other Comments or Questions: This felt like a workout! I'm sure I'll feel it tomorrow, especially in my legs from the jump squats. Also, my shoulders feel like they got quite a workout, too, from the Alternating Mills and the Tripod Rotations.


[Adam Steer]

Hi Keith,

Good job on the HIIT training. I suggest cutting the reps as you go so that you can stay in the RPT range of at least 6-7 until the end.

AND DON'T MISS ANY MORE SESSIONS!! :D
Seriously though, it is an incrementally progressive program, so try to stay on track. Lets aim for 7 rounds of Forward Pressure on Thursday. I'm off to MU and CST 2, but I should be able to check in on you.

Cheers,
Adam

[k2ster]

<<AND DON'T MISS ANY MORE SESSIONS!! >>

Javoul, Mein Kommandant!

Date:
Wednesday, Aug 1
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT=7 / RPE=2/ RPD=1 Specific Comments: This routine feels really good. I got more out of the Forward Pressure Compensations this time. (I think it is b/c I didn't have to follow the DVD so intently.)


Various

Rate of Perceived Energy for the day: 6

Other Comments or Questions: Felt great today. My legs, chest and shoulders could feel they had a great workout the night before.

[k2ster]

Date:
Thursday, August 2, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=3/ RPD=2 Specific Comments: No problems here.


Strength
Thursday: perform 3 more rounds than Monday’s session (if Monday is same as previous week – do 5 additional rounds). Time to completion is irrelevant.
Rounds=7 / Time=? / Level=1 RPT=6 / RPE=4 / RPD=2 Comments: Could feel that screw press in my right elbow. May have to work on that one specifically.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=2/ RPD=0 Specific Comments: No problems here, either.


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: Really great chest exercises. I know I need that.

[k2ster]

This morning at work I feel fine. Last night, while working out, I thought maybe I had overdone it or my screw press had bad form because my right shoulder and elbow were really feeling it afterwards. Today — right as rain!

Keith
Charlotte, NC

[k2ster]

Date:
Friday, August 3, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7.5 / RPE=5/ RPD=1 Specific Comments: FlowFit is flowing better each time.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 15 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 15
Round 1RPT=7/ RPE=7/ RPD=1/ Rest=3 min
Round 2RPT=7/ RPE=7/ RPD=1/ Rest=3 min
Round 3RPT=6/ RPE=8/ RPD=1/ Rest=3 min
Round 4RPT=7/ RPE=8/ RPD=1/ Rest=3 min
Round 5RPT=6/ RPE=9/ RPD=1/ Rest=3 min
Comments: Got all of the rounds in with a fairly decent rate of technique.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=1/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions:

[k2ster]

Date:
Saturday, August 4, 2007
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT=7 / RPE=3/ RPD=1 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: Woke up sore from yesterday's workout but the soreness was soon gone. Not sure if that means my body is getting used to it or the protein shakes I have for breakfast are working wonders.

[Adam Steer]

Hey Keith,

Things are looking right on track. Just be careful on the RPD with your Forward Pressure. If it creeps above a 3 in that elbow or shoulder, make sure you stop right away.

Keep up the hard work!
Adam

[k2ster]

I'll be careful with the Forward Pressure. Today's rounds seemed to be fine, pain-wise.


Momentum Training Log
Monday and Thursday Sessions

Date:
Monday, Aug 6, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility™ Tennis Program // Intu-Flow® Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=3/ RPD=1 Specific Comments:


Strength
Monday – perform the maximum rounds in 15 minutes. Rest and use vibration drills from Intu-Flow® as needed.
Rounds=9 / Time=14 min / Level=1 RPT=6 / RPE=5 / RPD=1 Comments: Still need to work on my technique. The flow is coming, slowly but surely, though.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=2/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 9

Other Comments or Questions: Felt great today.

[k2ster]

Adam,

We are experiencing a heat wave here in North Carolina. Yesterday topped over 100 degrees Fahrenheit and today is going to be even hotter! Last night, my power went out. But did that stop me from doing my workout? Heck, no! I not only did my workout in the dark, sweating profusely with no a/c (not even a fan!), but I managed to get in all 5 rounds in my HIIT routine and did all the recommended reps in each round! I haven't had a chance to post my results since I had no access to a computer at home but I will try and do it tonight.

Keith

[Adam Steer]

Awesome dedication Keith! Make sure you take care of yourself in that heat!!

Cheers,
Adam

[k2ster]

Tuesday and Friday Sessions

Date:
Tuesday, Aug 7, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=6/ RPD=1 Specific Comments: Had to do it all by memory, the power was out.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1RPT=6/ RPE=6/ RPD=2/ Rest=2 min
Round 2RPT=6/ RPE=7/ RPD=2/ Rest=2 min
Round 3RPT=6/ RPE=7/ RPD=2/ Rest=2 min
Round 4RPT=6/ RPE=7/ RPD=2/ Rest=2 min
Round 5RPT=5/ RPE=8/ RPD=2/ Rest=2 min
Comments:
Despite the heat and darkness, I kept going and got all reps/rounds in. I had to guess on the rest periods, though.

Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=7 / RPE=1/ RPD=0 Specific Comments: Don't worry, I don't plan to make a habit of working out in the heat!

[k2ster]

Wednesday and Saturday Sessions

Date:
Wednesday, August 8, 2007
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT=7 / RPE=2/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: I was a little tired today. I think it was more from lack of sleep (the power didn't come back on until after midnight) than from too much exercise. Had a slight tinge in my left knee and ankle today. I don't feel it after my Intuflow workout.

[k2ster]

Date:
Thursday, August 9, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=5/ RPD=1 Specific Comments:


Strength
Thursday: perform 3 more rounds than Monday’s session (if Monday is same as previous week – do 5 additional rounds). Time to completion is irrelevant.
Rounds=12 / Time=? / Level=1 RPT=6 / RPE=6 / RPD=1 Comments:


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=1/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: For some reason, I really feel it in my chest the day after the IntuFlow/Compensation exercises. I like it!

[Adam Steer]

Hey Keith,


For some reason, I really feel it in my chest the day after the Intu-Flow&#174;/Compensation exercises. I like it!
What exactly are you feeling?

How is the left knee and ankle?

Cheers,
Adam

[k2ster]

Oh, it is actually a good feeling... like I have really been working out my chest. I just found that a bit odd since that particular workout is the "easy" one after two days of tougher ones. Maybe it's the compensation exercises, I'm not sure. Anyway, no complaints on this end.

The left ankle and knee cleared up fine after the IntuFlow/Compensation day.

Thanks for asking,
Keith

[Adam Steer]

Hi Keith,

DOMS (Delayed Onset Muscle Soreness) can often show up not the day immediately after exercise, but two days subsequent. It's not something we are looking for, but it won't kill you... Just make sure it is not severe and you don't get it often. If so, it means we are not being incremental enough.

Cheers,
Adam

[k2ster]

Another acronym! :-)

OK, I'll be on the lookout and will report any/all soreness.

Here is Friday's workout:

Date:
Friday, August 10, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=6/ RPD=1 Specific Comments:


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1RPT=6/ RPE=6/ RPD=1/ Rest=2 min
Round 2RPT=6/ RPE=7/ RPD=1/ Rest=2 min
Round 3RPT=6/ RPE=7/ RPD=2/ Rest=2 min
Round 4RPT=6/ RPE=8/ RPD=2/ Rest=2 min
Round 5RPT=6/ RPE=8/ RPD=2/ Rest=2 min
Comments: It's getting easier to do these (although I was getting really winded after round 4).


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=7 / RPE=1/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: No problems today.

[Adam Steer]

Hey Keith,

Just wondering about your RPT. What elements lead you to give yourself a 6? We should address these. Especially with RPEs in the 7-8 range.

Cheers,
Adam

[k2ster]

Hey Keith,

Just wondering about your RPT. What elements lead you to give yourself a 6? We should address these. Especially with RPEs in the 7-8 range.

Cheers,
Adam

Adam,

Glad you asked. I'm concerned that I am not doing the leg swoops and the tripod twists correctly.

During the leg swoops, do you lift the opposing arm off the ground when you swoop your leg under and over to the side? How straight should the leg be?

During the tripod twists, do you keep your feet flat on the ground and straight ahead? I have a tendency to be on the balls of my feet during the forward reaches and my feet also tend to splay out slightly.

One more technique point and the ball is in your court. During the FlowFit routine, the last part of the flow, is there a secret to smoothly rocking back from squat to roll without a rough transition? When I'm not careful, I sometimes smack the ground a little more forcefully than I care for. I am using an exercise mat, but still, I would like for it to be smooth as silk every time. And finally, is there something I'm missing to be able to spring back to Trinity Squat standing position. I have to use my hands every single time. Or does this just take (a long) time?

Looking forward to your advice,
Keith

[Adam Steer]

During the leg swoops, do you lift the opposing arm off the ground when you swoop your leg under and over to the side? How straight should the leg be?
Try to at least keep the tips of your fingers on the mat for now. This will maximize the spiral "twisting" of the core as you reach your leg through to the opposite wall. Your leg should be as straight as you can get it, in that you should go to "your" edge. There is no perfect answer. You can maximize your ability to reach through with that leg by dropping the hip of the same side as close to the mat as you can get it.


During the tripod twists, do you keep your feet flat on the ground and straight ahead? I have a tendency to be on the balls of my feet during the forward reaches and my feet also tend to splay out slightly.
Which level are you doing Keith? If on level 2 (first level without the prop) I would suggest that you keep your feet as parallel as possible, facing forward, and press off mid-foot. If on level 3 or 4, you may naturally splay your feet a bit as you look for that bouncy energy that propels you through the twist. You can come up slightly onto the balls of your feet as you snap your hips and twist through to the new side, but other than that try to maintain a mid-foot "root" to the mat.


is there a secret to smoothly rocking back from squat to roll without a rough transition?
If you could shoot me a clip, it would make it easier to pinpoint... but here are a few of the usual suspects. Tuck your hips under (roll your pelvis forward) and exhale as you begin to tip back. Reach your mid-back towards the back wall. Exhale, exhale, exhale. You can also try grabbing the backs of your knees to reinforce the idea of rolling yourself into a ball.


And finally, is there something I'm missing to be able to spring back to Trinity Squat standing position.
There is absolutely nothing wrong with using your hands to get back up into the squat. But here are a few tricks. At the last second, tuck your feet in as close to your but as you can get them and slightly to the outside of your hips (helps reduce the distance you have to roll to get back into your squat). Project your chest up and out as you start to rock up (gives you extra momentum to get all the way up). Oh, and there is also something about exhaling :D as you perform your rock... (gets rid of that big ball of air that blocks your progress as you rock back into the squat). Practice and experiment with some spinal rocks outside of your FlowFit routine in order to gradually "grok" what I am writing here. If you try to be perfect every time, you will never break out of current patterns. You need to experiment with your movement.

Keep up the good work Keith. Awesome progress so far.

Adam

[k2ster]

Thanks for the tips. I'll definitely experiment with those spinal rocks.

Oops! Almost forgot to post Saturday's results. Here goes:

Date:
Saturday, August 11, 2007
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT=8 / RPE=3/ RPD=1 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: Today, (Sunday the 12th), my thighs could really feel the Trinity Squats/Jump Squats that I did on Friday. That DOMS is a trip!

[k2ster]

Date:
Monday, August 13, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20

Overall ratings
RPT=7 / RPE=6/ RPD=1 
Specific Comments: OK, I tried your recommendations (yes, I exhaled!) and I watched the video some more and I think I've figured out what I was doing incorrectly. It took some doing but I am finally able to balance mid-foot on the tripod twists but I am still nowhere close to transitioning from a spinal rock back to a squat.


Strength
Monday – perform the maximum rounds in 15 minutes. Rest and use vibration drills from Intu-Flow as needed.

Rounds=10? / Time=15 min / Level=2 RPT=6.5 / RPE=7 / RPD=1 

Comments: Ugh, now I think I have regressed on Forward Pressure. I lost count on the number of rounds but I am pretty sure I got at least 10. I wasn't happy with my technique, though, especially on arm twists. If you have any tips for those, throw them my way, please.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=3/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 9

Other Comments or Questions: No aches, no pains, no soreness.

[Adam Steer]

Hi Keith,

Don't forget, your RPT is not about how pretty your "technique" is, it is about how well you maintain your 7 Key Components of Structure. So, for example, you may need to help yourself with your hands every time you come out of Spinal Rock into Flat Foot Squat, but if you keep you respect the 7 Keys you are still performing good technique. I can't remember, do you have the Big Book? All the keys are well explained in there.

When you say "arm twists," are you referring to the Screwing Push-ups?

Cheers,
Adam

[k2ster]

Hi Keith,

Don't forget, your RPT is not about how pretty your "technique" is, it is about how well you maintain your 7 Key Components of Structure. So, for example, you may need to help yourself with your hands every time you come out of Spinal Rock into Flat Foot Squat, but if you keep you respect the 7 Keys you are still performing good technique. I can't remember, do you have the Big Book? All the keys are well explained in there.

When you say "arm twists," are you referring to the Screwing Push-ups?

Cheers,
Adam

Adam,

Yes, dummy me, I do mean the Screwing Push-ups. I knew I called it the wrong name as soon as I hit "submit reply." And yes, I do have the Big Book. I'll review the 7 Keys before tonight's workout.

Thanks,
Keith Koger
Charlotte, NC

[Adam Steer]

Keith,

Prime the screwing push-up with this movement.

-Lie on your left side with your left elbow tucked into your body and your left palm almost touching your left shoulder. Stretch your right hand out away from your body with the palm flat on the floor, fingers facing "up" (in relation to the head to toe orientation of your body).
-Start rolling across your left forearm. At one point you will be supported on both forearms and your palms will be facing each other. Begin to push off with your left palm until you are lying on your right side with the right elbow tucked into your body and your right palm close to your right shoulder.
-Roll back and forth in this manner until you groove the feel of the movement. This is the basic screwing action of the exercise. Then go back, review Coach Sonnon's demo on the DVD and apply that feeling to what you see there.

Cheers,
Adam

[k2ster]

Coach Steer,

Thanks for the exercise. I can't wait to give it a try. I couldn't find those 7 Keys you referred to earlier. I looked through the Big Book of Clubbells and didn't see them. At any rate, here are my results for Tuesday:

Date:
Tuesday, August 14, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT=7.5 / RPE=4/ RPD=1
Specific Comments: I think the FlowFit went much better today. I did jar myself on the last spinal rock but then noticed immediately that I had been holding my breath. Is that what you folks refer to as "fear reactivity"?


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1
RPT=6.5/ RPE=7/ RPD=1/ Rest=1 min
Round 2
RPT=6.5/ RPE=7/ RPD=1/ Rest=1 min
Round 3
RPT=7/ RPE=6/ RPD=1/ Rest=1 min
Round 4
RPT=7/ RPE=6.5/ RPD=1/ Rest=1 min
Round 5
RPT=6.5/ RPE=8/ RPD=1/ Rest=1 min
Comments: What a weird day. My improved technique on the leg swoops and tripod rotations wore me out so that my jump squats were pitiful! I could barely squat or jump up. I did manage to thrust my chest out but I know I wasn't more than a couple of inches off the ground. I seemed to gain strength in the third and fourth round but was totally exhausted by the fifth.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratings
RPT=8 / RPE=1/ RPD=0 Specific Comments:

Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: Didn't feel much today in the way of soreness. I guess it will hit tomorrow, right? :-)

[Adam Steer]

Other Comments or Questions: Didn't feel much today in the way of soreness. I guess it will hit tomorrow, right? :-)
Hopefully not!

[k2ster]

Hopefully not!

It didn't! This stuff must be working, eh?

I just happen to realize that yesterday I was a bad boy and didn't eat properly. I forgot to put any protein in my morning smoothie and I had french fries at lunch. Think that could be why I was barely making it through the HIIT routine?

Keith

[Adam Steer]

I forgot to put any protein in my morning smoothie and I had french fries at lunch. Think that could be why I was barely making it through the HIIT routine?
I think that is VERY likely!! My nutrition sucked in the week following my trip out to Bellingham and I really felt it. The cleaner you eat on a consistent basis, the more you will feel the effects of putting crappy or insufficient fuels in your system...

[k2ster]

Date:
Wednesday, August 15, 2007
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratingsRPT=8 / RPE=3/ RPD=1 Specific Comments: Felt great today. No muscle soreness despite an intense workout the day before.


Various

Rate of Perceived Energy for the day: 9

Other Comments or Questions: Hope this keeps up!

[k2ster]

Date:
Thursday, August 16, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT=7 / RPE=6/ RPD=1
Specific Comments: FlowFit went a LOT better today. I think I've got this one down now.


Strength
Thursday: perform 3 more rounds than Monday’s session (if Monday is same as previous week – do 5 additional rounds). Time to completion is irrelevant.
Rounds= 13/ Time= / Level=1 RPT=7 / RPE=6 / RPD=1 Comments: MUCH easier time with the screw presses. Thanks, Coach!


Cool

Routine:
Vibration drills // Arm Waves
Overall ratings
RPT=8 / RPE=2/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: The day started off with mild soreness in every one of my "problem areas": right shoulder and elbow, both knees and right ankle. But by mid-morning, all soreness was gone! Weird.

[Adam Steer]

he screw presses. Thanks, Coach!
My pleasure. :)

Your doing great Keith. 13 rounds... Starting to build some impressive numbers :D

Keep up the good work!

Cheers,
Adam

[k2ster]

Date:
Friday, August 17, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT=7 / RPE=6/ RPD=3
Specific Comments: I wasn't being careful with the Alternating Mills and felt a sharp twinge in my right elbow. I quickly adjusted my form and it went away and I was able to finish my workout.


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1
RPT=7/ RPE=6/ RPD=1/ Rest=1 min
Round 2
RPT=7/ RPE=6/ RPD=1/ Rest=1 min
Round 3
RPT=6/ RPE=7/ RPD=1/ Rest=1 min
Round 4
RPT=7/ RPE=7/ RPD=1/ Rest=1 min
Round 5
RPT=7/ RPE=7/ RPD=1/ Rest=1min
Comments: Started to really get tired in that third round but I rebounded nicely with positive thoughts in the 4th and 5th. Seemed to work.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=2/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 8

Other Comments or Questions: Felt just fine today. Got a lot done at work and had energy for my workout despite the 100+ heat outside.

[Adam Steer]

Comments: Started to really get tired in that third round but I rebounded nicely with positive thoughts in the 4th and 5th. Seemed to work.
This is a great sign. It means you are piercing the membrane of resistance to discomfort and are taking advantage of the neuro-immuno-endocrine response (see my page on Prasara Yoga (http://www.squidoo.com/prasara/) for more explanation...).

Great job!

Adam

[k2ster]

Date:
Tuesday, August 21, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratingsRPT=7 / RPE=5/ RPD=1 Specific Comments:


Energy System Training – High Intensity Interval Training
Perform 5 rounds of the following circuit: Trinity Squats x 24 // Leg Swoops x 6/6 // Tripod Rotation x 6/6 // Jump Squats x 24
Round 1
RPT=7/ RPE=6/ RPD=1/ Rest=30 sec
Round 2
RPT=7/ RPE=6/ RPD=1/ Rest=30 sec
Round 3
RPT=6/ RPE=7/ RPD=1/ Rest=30 sec
Round 4
RPT=7/ RPE=7/ RPD=1/ Rest=30 sec
Round 5
RPT=7/ RPE=7/ RPD=1/ Rest=30 sec
Comments: I had to skip a couple days due to family emergency so I felt the lack of exercise in the third round. I made a conscious effort to maintain technique and really put forth some effort. It worked! My fourth and fifth rounds were much better than my third.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=1/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 6

Other Comments or Questions: Had a rough day at work. Two people were absent and I had missed Monday so I had to do two days worth of my work plus the work of two other people. I needed tonight's workout.

[k2ster]

Date:
Wednesday, August 22, 2007
Name:
Keith Koger

Intu-Flow Session

Routine:
Full Intu-Flow Beginner Program, Forward Pressure Compensations
Overall ratings
RPT=8 / RPE=2/ RPD=1
Specific Comments: This routine keeps getting better and better for me. My perceived technique keeps climbing.


Various

Rate of Perceived Energy for the day: 5

Other Comments or Questions: I was spent today! I suppose the travel and lack of exercise had a lot to do with it. Work was stressful, too. I'm looking forward to my vacation next week!

[k2ster]

Date:
Thursday, August 23, 2007
Name:
Keith Koger

Warm & Prime

Routine:
FlowFit Level2 = 3 slow and easy rounds // Ageless Mobility Tennis Program // Intu-flow Thoracic, Pelvic/Lumbar, Spine // Straight set of the following – mini split-Swipe x 20, Spinal Rocks x 20, mini Alternating Mill x 20
Overall ratings
RPT=7 / RPE=3/ RPD=0 Specific Comments:


Strength
Thursday: perform 3 more rounds than Monday’s session (if Monday is same as previous week – do 5 additional rounds). Time to completion is irrelevant.
Rounds=15 / Time= / Level=1 RPT=7 / RPE=5 / RPD=1 Comments: Since I missed Monday, I did 5 more than I did the last Monday.


Cool

Routine:
Vibration drills // Arm Waves
Overall ratingsRPT=8 / RPE=2/ RPD=0 Specific Comments:


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: Energy was back up today.

[k2ster]

I have been at the beach for the past week but even there I did manage a few workouts. I also played volleyball and tennis this extended weekend and felt great! Here are the results from my new workout:

Momentum Training Log
Monday, Wednesday and Friday Sessions

Date: Sept 3, 2007


Warm & Prime
Routine:
FlowFit (Level 2 x 2 rounds Level 3 x 1 round) / IF –Neck, Shoulder Rolls, Shoulder Swings, Elbow Circles, Wrist Circles, Finger Rolls, Chest Circles, Pelvic Circles, Spine Circles / Be Breathed (Butterfly x 10 / Pike x 10) / Parry Casts (2 sets of 10 per side)
Overall ratingsRPT=7 / RPE=6/ RPD=2
Comments: I'll need to work on the FlowFit Level 3, the Butterfly/Pikes and the Parry Casts but I think they will come along quicker than when I first started my CST workout.


Density Training
Perform Double Swings with the 15 lb Clubbell® according to the program protocol
Sets=20/ Reps=5/RPT=7 / RPE=5/ RPD=2
Comments: Due to time constraints, I couldn't get all 40 sets in but I am sure that will come as I learn the new routine.


Cool
Routine:
Vibration Drill Series from Intu-Flow®, Arm Waves from Intu-Flow®, Ageless Mobility™ Tennis Program
Overall ratingsRPT=8 / RPE=3/ RPD=0 Comments: No problems here!


Various
Rate of Perceived Energy for the day: N/A

Other Comments or Questions: This seems like a great workout. Once I get the routines memorized more, I don't see any problems completing all the sets in the density training.

[Adam Steer]

Hey Keith,

Glad to hear you had a good vacation!! Make sure you complete your first step in the protocol before moving on to the next. So do your 40 sets of 5 on Wednesday...

Cheers,
Adam

[k2ster]

Hey Keith,

Glad to hear you had a good vacation!! Make sure you complete your first step in the protocol before moving on to the next. So do your 40 sets of 5 on Wednesday...

Cheers,
Adam

OK, Adam. I'll make sure I get in my 40 sets of 5 tomorrow. Meanwhile, here are my results for today.

Tuesday & Thursday and Saturday

Date: September 4, 2007


Intu-Flow Session

Routine:

Overall ratings
RPT=8 / RPE=6/ RPD=1

Specific Comments: Had a little pain in my lower back and knees from yesterday's workout. The Intuflow felt good.


Various

Rate of Perceived Energy for the day: 7

Other Comments or Questions: Felt good overall, just a little pain in my lower back and knees. I may have overdone it a bit on the Pike. I didn't notice the knee pain until I walked my dog this evening. It wasn't bad but it was noticeable.

[Adam Steer]

Had a little pain in my lower back and knees from yesterday's workout. The Intu-Flow&#174; felt good.

Hi Keith,

Can you be a bit more specific. I don't like the word pain...

Remember, anything above an RPD 3 during training and you stop what you are doing OK...

Cheers,
Adam

[k2ster]

Can you be a bit more specific. I don't like the word pain...

Remember, anything above an RPD 3 during training and you stop what you are doing OK...




Adam,

Perhaps "really sore" would be more apt? I don't think I pulled/strained anything but I will definitely be paying careful attention to my back and knees tonight.

Keith

[k2ster]

Momentum Training Log
Monday, Wednesday and Friday Sessions

Date: September 5, 2007


Warm & Prime
Routine:
FlowFit (Level 2 x 2 rounds Level 3 x 1 round) / IF –Neck, Shoulder Rolls, Shoulder Swings, Elbow Circles, Wrist Circles, Finger Rolls, Chest Circles, Pelvic Circles, Spine Circles / Be Breathed (Butterfly x 10 / Pike x 10) / Parry Casts (2 sets of 10 per side)
Overall ratings
RPT=7 / RPE=6/ RPD=2
Comments: The Butterflys and Pikes were easier today. Still have a ways to go before I touch the floor on the Pikes, but I'll get there.


Density Training
Perform Double Swings with the 15 lb Clubbell according to the program protocol
Sets=40/ Reps=5/RPT=7 / RPE=8/ RPD=2
Comments: I got all 40 in!


Cool
Routine:
Vibration Drill Series from Intu-Flow, Arm Waves from Intu-Flow, Ageless Mobility Tennis Program
Overall ratings
RPT=8 / RPE=6/ RPD=1
Comments: The mini clubbells felt like feathers after that density training!


Various
Rate of Perceived Energy for the day: 6

Other Comments or Questions: I felt sore today (especially in my knees while walking my dog) and I was afraid that I wasn't going to complete my workout. But once I started, I felt great and really put a lot into it this evening.

[Adam Steer]

. Still have a ways to go before I touch the floor on the Pikes

No problem there Keith. Just maintain the 7 keys and the rest will come incrementally.

Remeber that that the program is just a guideline. The most important tool you have is your Intuitive Training (RPT, RPE, RPD). So keep an eye on those knees and any other sore spots, and take more rest if you need it... Alos, if you get that new camera up and running, shoot me a clip.

Cheers,
Adam