Help needed with training around a healing fissure...

[Rick Huse]

I just started working with Clubbells. (In fact, my 15# pair have not yet arrived but the book & video showed up yesterday.) Like Mike Mahler, I was skeptical about CBs when they first came out. But resent events and injuries have cause me to reconsider, culminating in a purchase.

I need advice with exercise selection and program struture to work around a healing fissure (my second in 12 months). The doc has told me to avoid straining exercises at least a month perhaps two depending on the rate of healing and that I don't cause more damage, i.e. deadlifts, squats, cleans and movements that stretch & create tension in the anal area. I have found that even medium weight KB snatches, lunges, bench step ups and ab crunches cause pain. There goes most of my exercises.

I was training for KB competition but all of that has been put on hold for now. I wrote an article last year on the Dragon Door website "Injuries...Lemons to Lemonade" based on the premise that injuries open doors and new opportunities that did not exist in the current training status quo. This current condition has brought me to that point in my own training. I would be grateful for help in getting started in CB training with the restrictions caused by the healing fissure. Thanks!

[Scott Sonnon]

Welcome to the Tribe, Rick. Good to have another set of dragging knuckles aboard.

What type of breathing technique do you currently use for training, and how familiar are you with Performance Breathing?

[Rick Huse]

Scott,

Thanks for the welcome!

Having worked with Pavel, I use Power Breathing (pressurized abs, glute tightening/anal constriction and the hissing out breath). I asked the doc about that technique and he said that the anal muscles involved have their own nerve supply which why they remain tight long after the exercise is over. Interestingly, the current treatment program is Botox injections to paralize the muscle structure for a period of 4 to 6 weeks to limit further damage and allow for healing. My diet and activities seem to be the controllable actions.

What have you got in mind?

[Scott Sonnon]

First, substitute Performance Breathing over Power Breathing for greater sensitivity and Selective Tension. Save your Power Breathing for when you're fully rehab'ed and return to heavy conventional lifts.

Prime your joints with Warrior Wellness to handle the dynamic reactive strength required in Clubbell training.

Consult with your physician to determine if it's okay to practice your technique with Inward/Outward Pendulums, Shield Casts, Armpit Casts, and Shoulder Casts. If not doing any other strength conditioning, people often begin at 3-4X/week for the first 3-4 weeks. (Many people after this initial period work up to 7 days/wk if the reps stay conservative, or 2-3X/wk if going higher volume.)

Focus on practicing rather than training to develop the skill. It will be very challenging during initial stages and you'll be tempted to focus on effort because Clubbells present a greater leverage and torque challenge than any other equipment in existence. Avoid the gym-lifter trap of trying to force the Clubbells through the motion, for they will humble you if you don't give them due respect.

Work on fluidity and synergy - smoothly and slowly. Don't over-grip; follow the tight-loose-tight protocol, and study this nuance in each new exercise.

Then, if your doc approves, work up to refining the Mill (http://www.clubbell.tv/images/mill.avi) - especially if you enjoy the pain of strength-endurance sports and ever consider competing in Olympic Clubbell Sport (http://www.clubbell.tv/clubbellsport.html).

Keep us updated. Report back with your progress.

[Rick Huse]

Where can I obtain information regarding "Performance Breathing"? Sorry, this may be an obvious question but I 'm new the the entire CB culture.

Thanks!

[Scott Sonnon]

Begin by reading "Counter-Conditioning Dysfunctional Breathing Patterns" in Coach Sonnon's Musings forum. I also suggest reading, Clubbell Training For Circular Strength. Performance Breathing is also demonstrated in my video of the same name. If you want to go any deeper into the methodology, then get my book Body-Flow.

[Ken Harper]

Rick:

I remember you from last Sep's RKC Cert. Sorry to hear about the fissure...made me think about the old Army line about tearing a new one (no insult intended).

I've done WW and Zodorvye movements for a couple of years & really enjoyed & benefited from them, opening up hips & pelvis & entirely eliminating back problems that were really something else, so I highly recommend them. Also, I wonder if you couldn't do some of the Body-Flow bio-mechanical exercises that really work the core & shoulders/neck in amazing ways. I do them almost daily, esp after KB GS training & on Off days to promote recovery.

If you're trying to maintain strength, I'm trying to imagine what wouldn't put a strain on the roho (that's Danish for the afflicted anal area). The CBs will be great for grip, shoulders, core, etc. Are you able to do Handstands, HSPUs, pullups of any sort? Monkey bar swings, etc?

What about dynamic, gentle, pulsing Isometrics w/ perf. breathing, as Scott suggested?

If this is a time to simply relax and explore your physiology, you might look into some of Moshe Feldenkrais's materials: Awarenesss Through Movement is the usual starting point & is available in paperback.

Just some ideas to help you turn this lemon into lemonade.

All the best,

Ken

[Rick Huse]

Ken:

Hope things are going well for you and your family. Anyone who has gone through a RKC Seminar are part of a brother/sisterhood that only those who have done it truly understand the impact & importance of that event. I would do a couple of deck squats in your honor but... or should I say butt... that would really rip a new one. Oh well, thanks! You know what I mean.

I agree with your idea about WW. I am going to explore Warrior Wellness next and proceed deeper into the Clubbell culture one step at a time. I used to do Yoga years ago but time issues pushed it out of my daily routine. Since then I have lost a great degree of body awareness which allows for "ego body whipping". Can you say, "INJURIES"!

I can still do light weight KB jerks for reps & time, various pullups, pushups, sledgehammer work and CB movements that don't require heavy hip action. I'll have to give HSPU a try.

New tools, new ideas and new possibilties, what more could you ask for?
Thanks Ken!