How do I get better at 4CBD?

[hamworld05]

How do I get better at the 4 corner balance drill for beginners? I can maybe hold each position for 5-10 seconds(last one's the hardest for me). Are there any weightlifting exercises I could do to get better at this, like chinups or lunges maybe? Maybe vibration exercises? Not sure.

How often should I do the 4CBD? Also, how should I do it? If I read right, apparently it's just once a day but I don't know if I could get better at it that way, and I'm not sure I'd be able to figure out how to make progress. Grease the Groove preaches "Specificity + frequent practice = success"

[hermanchauw]

Practice.

However if you are talking about from Level 2 (Toes Pointed) to Level 3 (Arm Lift), most people are lacking in hip mobility, which prevents them from getting the poses.

[hamworld05]

Practice.

However if you are talking about from Level 2 (Toes Pointed) to Level 3 (Arm Lift), most people are lacking in hip mobility, which prevents them from getting the poses.

*sigh* So I just work on it like I would with any other exercise(via GTG)?

[hermanchauw]

What is your goal?

[hamworld05]

What is your goal?

I'm not sure what you mean, but I just want to master the advanced version of the 4 corner balance drill. But I gotta get mastery of the beginner and intermediate positions. I just wish there was a clear, succinct plan to get them down. "Practice." doesn't exactly fill in the blanks for me.

Maybe Sonnon can help me out. Although he'll probably just tell me to get Warrior Welness.

[jefft]

Mastering the advanced version is no quick trip. I have plenty of good days, and plenty of off-days. If you think you've mastered it, try it in the dark. Just make sure you're not around any hard object that you might bang your head into.

[hermanchauw]

I'm not sure what you mean, but I just want to master the advanced version of the 4 corner balance drill. But I gotta get mastery of the beginner and intermediate positions. I just wish there was a clear, succinct plan to get them down. "Practice." doesn't exactly fill in the blanks for me.

Find your weakness and improve on it.

I quote the example of hip mobility because that i what i see most of my client's problem. Not being able to raise the leg high enough because of the lack of hip mobility.

[Coach Clavijo]

Yes, you can use GTG to improve your 4CBD.

Are there any weightlifting exercises I could do to get better at this, like chinups or lunges maybe? Maybe vibration exercises? Not sure.

I don't really see how chinups would help very much, as the 4CBD is a ground-based exercise. If by "vibration" you mean using a vibrating platform, yes I think it could help (but isn't necessary).

I have ideas that may help, but there is no point in providing a solution to the wrong problem.

What do I mean? Well, something to think about is the nature of the exercise and the attributes you are using it to develop. You said you can only hold each position for 5-10 seconds. This makes me wonder 2 things:
1. WHY can you only hold it that long? What causes failure after that point? Loss of Balance? Pain? Fatigue? Something else? In order to help you get better, we need to understand what's standing in your way.
2. How long do you want to be able to hold each position?

Regarding question number 1, you might want to think about whether this is a hardware or software issue. I made a video recently that talks about this. Check it out if you're interested: http://www.youtube.com/watch?v=_TuYZaztBQU

Maybe Sonnon can help me out. Although he'll probably just tell me to get Warrior Welness.

Not sure why you think he would tell you to get a program that hasn't been available for purchase from RMAX in 5 years...

[hamworld05]

Yes, you can use GTG to improve your 4CBD.


I don't really see how chinups would help very much, as the 4CBD is a ground-based exercise. If by "vibration" you mean using a vibrating platform, yes I think it could help (but isn't necessary).

I have ideas that may help, but there is no point in providing a solution to the wrong problem.

What do I mean? Well, something to think about is the nature of the exercise and the attributes you are using it to develop. You said you can only hold each position for 5-10 seconds. This makes me wonder 2 things:
1. WHY can you only hold it that long? What causes failure after that point? Loss of Balance? Pain? Fatigue? Something else? In order to help you get better, we need to understand what's standing in your way.
2. How long do you want to be able to hold each position?

Regarding question number 1, you might want to think about whether this is a hardware or software issue. I made a video recently that talks about this. Check it out if you're interested: http://www.youtube.com/watch?v=_TuYZaztBQU


Not sure why you think he would tell you to get a program that hasn't been available for purchase from RMAX in 5 years...

Thank you for the insight, you don't know how much this means to me. The answer to number 1 is well, my performance is random. Some days will be bad, some will be good. I can't even hold each position for 5 seconds anymore because I'm losing my balance(I struggle to get to the point where I feel fatigue.) Do you need me to provide a video? I could maybe do that...

I need to be able to hold each position for 40 seconds each. If I could do that, I could make the beginner drill last 10 minutes, reaching my goal of doing the beginner drill for 10 minutes."They should be practiced for only 10-15 minutes a day, every day, 3-5 repetitions per position in ultra-slow and ultra smooth movement."

I still feel confused. How do I figure whether it is a hardware or software problem?

[Coach Clavijo]

How do I figure whether it is a hardware or software problem?

Like any rabbit hole, this can go deep, but basically, the hardware tendency drives towards things that require adaptations in soft tissues (e.g. Do I need a bigger muscle? Do I need an improvement in fascia quality? etc). The software tendency leans towards things that are less tissue-y. Balance, for instance would typically be more Software-ish. You usually don't need bigger muscles (hardware) to stand on a tight rope (or one foot); you need better control (software) of the muscles (hardware) you've got.

I use -y and -ish, because this is just a basic explanation, but does the above make sense?

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Although the end goal is to do 10-15 minutes every day, you might want to back off a bit. Often, if you train to the point of diminishing returns (no longer being able to hold for 5 seconds), it's a signal to let off the gas pedal a bit. Just because you aren't hitting muscle fatigue, doesn't mean your nervous system isn't fatigued. Consider taking a day or two off, or doing less on the days you are doing it. When you come back to it, you might find that you are "better" all of a sudden. This is because you adapt during recovery. If you aren't adapting, you may not be recovering enough. This applies whether it's software or hardware. The practice/workout is only the stimulus to program new software, or to construct new hardware; the recovery phase is where construction/programming actually happens.

Does that help?

______________________________


Finally, make sure you are getting enough sleep (critical to the recovery process). You might also consider doing some self-myofascial release, to help improve tissue quality and stimulate those tiny sensory structures within tissues (example, rolling feet on a tennis ball/pvc pipe, rolling/massaging calves/thighs/etc).


P.S. I might make another video about these things. Would you allow me to cite your screen name and your questions?