The DisasterI have to share this story as it inspired me greatly this Friday. My 11am client came in 10 minutes late for the session. She told me that at 9 o'clock she went to her basement and found the finished basement covered in water. Heavy rain fall from the night before had flooded the basement and the carpets were floating in 2 inches of ice cold water.
Well, the damage was obviously substantial. However, after calling the plumber and after starting three pumps downstairs she proceeded to come to workout for an hour. If it was me, the workout would have been the last thing in my mind. Anyway, she came in and had a focused workout and then left to take care of the rest of the mess. Now that is some commitment. I would have given up long time ago.
The Results
For the last 3 months she has probably been my fastest progressing client and I bet the level of commitment has something to do with it. And by the way, last weekend she decided to start her outdoor walks again as they had given her the daily dose of brisk movement before. Well, she didn't just start walking but actually hiked 21 miles during the weekend, the mileage she normally would walk in a week. I was so impressed.
The big difference she has noticed as a result of functional movement training, in addition to weight loss, is her improved foot work and more controlled hitting on the tennis court.
When she started she had some issues with balance (one leg and staggered stance) and she couldn't perform a stationary lunge without support. Now she is doing walking lunges with a balance hold carrying two 15 lb dumbbells. The speed of progression has been a positive surprise to me.
The Training Tools
Here is the order of sagital plane lunge progression that has made a biggest difference in balance, lower body strength and tennis movement. Each stage has probably lasted for about a week.
I have to say that lunge variations are only becoming more and more close to my heart. Different lunges are such an effective way of creating environment where the most of the elements of athletic or functional movement come into play at the same time...balance, coordination, strength...I love lunges!
So, the following progression took about two months.
1. Stationary lunge with one arm support
2. Stationary lunge without support
3. Stationary lunge with 2-arm dumbbell curl
4. Stationary lunge with contralateral 1-arm row with a cable
5. Walking cheerleader lunges (lunge with arms overhead, see picture)
6. Walking rotational lunges (lunge with arms rotating)
7. Walking lunges with medicine ball (cheerleader or rotation)
8. Walking lunges with dumbells
Her commitment and results are a source of motivation for myself and also a confirmation that the tools we are using are working well for this specific purpose.
Great work! Thank you.
Tommi
PS: "Whether you think you can or think you can't - you are right!" Henry Ford
