Training Vlog November 19th

Woke up Monday morning and I felt great.  Of course I promised Mom I would go run the water through the pipes at her condo so that took up a bit of my morning, also had to cook beans and clean a little.  It was a long amazing weekend. 

I really wanted to just work on my Raiz and B Twist today and thus I did my warm up with that in mind.  Went for my barefoot run and did my dynamic stretches, and the rest...well you get to see the rest for yourself.  Here is my training between 2-3:30pm



 



Lesson Learned:

 

My Raiz is feeling great, another session like that and swing throughs are going to happen for sure.  I kind of want them to be a little more vertical but the legs are straight and it is very smooth.  As far as the B Twist?  It was pretty powerful today too.  It does have a tendancy to travel backward sometimes but it is very solid, high, and strong.  It makes me happy know that it is also almost ready for swing throughs.  My left ankle is a little tight from the repeitive landings.

 

 

Part 2.

I just wanted to get out and do some Parkour Style Conditioning.  I haven't trained outside very often recently and it felt good to get out. 

Lesson Learned:

It always feels good to get out and enjoy the fresh air.  My shoulder hurt a little bit from the first flag I did because I didn't warm it up properly so the next day it was a little stiff.  My standing verticals need a bit of work I am not fully extending in my hips when I jump up to get maximum lift.   I finally put a hole in my Vevo Barefoot Aqua Lights.  I guess I will have to see how long they will last from on out.  I feel a fire rising in me and soon I will be back to where I was before I destroyed my Ankle.  Much Love

Live
Love
Inspire

Francesco Caban

francescocaban.me

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Training Vlog November 18th

Sorry for posting this late.  I got side tracked... in a very good way.

In any case after working my Doubles Trapeze (well actually it's not my piece it's Khrystia's and I am honored to be working with such a talented artist and proud to be picked out of many to continue the repertoire ) piece for an upcoming show in December

(details http://www.scandalesque.com/events/detail/?event=83  )

I decided to do a little workout for my middle splits, front lever, and pike press to handstand.

I also was using the Abb Roller at first but I found it was to much of a challenge for my core and shoulder girdle and I couldn't get enough rest between sets so I took it out half way through.

 

 

Lesson Learned:

 

I am really liking the Super Sliders for static active stretches they get me into a nice deep split with very little prep time.  Also I found that even though I had not been training my Pike Press to Handstand in a while it felt very strong.  Yes I had a hard time finding my balance but the press part feels much more stable.  Levers are also feeling good, but I don't have enough room to fully straddle my legs so I had to bend them, which felt kind of odd.  It's always tricky figuring out what I want to do with these workouts, but so long as I have a flexibility element, a strength element, and a balance element I usually feel productive.

 

 

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Love

Inspire

 

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

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Training Vlog November 16th

Just a heads up, I know I put "15th" in the title instead of "16th."  Oh well.

I felt I had just enough of doing corks for a while so I took a different approach because I needed to rewire my set up.  I slept in and decided to have a nice slow warm up and just focus on the progression on one move.  So I started with my Gainer Flash, then I moved on to Gainer Flash Switch,  finally started to throw a good circular cheat gainer and then moved on to Corks.  Any way take a look at the footage.

 

lesson Learned:

 

 

Take the time to really get into your groove, to be calm, and to feel so sure of your technique.  By the end of this session I was spinning faster, jumping higher, and felt very secure with my form.  The only thing I have left to work on now is my legs being a little straighter.

 

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Love

Inspire

 

Francesco Caban

francescocaban.me

movementconnections.com

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fgcaban@gmail.com



Training Vlog November 15th

Today I really wanted to get back to weight training so thus I forced myself to go to Club SAR next door and get some dead lifts and back squats in.  Now first of all my max Dead Lift is 375lbs and my Max Back Squat is 245lbs and I weigh in at 167 lbs last time I checked.  So that means I am in the intermediate range for dead lift  and back squat.  But today I stuck with 200 for Dead Lift and 160 for Back Squat because I wanted to check my form so I put my Epic music on turned the Gopro on and this was the first session of the day.

Lesson Learned:  Dead Lifts are not something you need to do every day, or even every other day, especially when you are doing as much jumping and performing as me.  So I want to incorporate two days of lifting where I lift very heavy.  I noticed that with my Dead Lifts I need to sit back a bit more and my back squats I didn't sink into my heals enough.  Will I feel it in my back?  Yes I should feel it a little bit but I really should feel my legs screaming if anything. I know I had the bar as close to my shins as I could get it in my dead lift, because it left scratches on my skin.  It was a good reintroductory session the next time I go though I will only pick one of the moves to do, either Back Squat or Dead Lift not both. 



Part 2 of The Day

So I am a bit obsessed with getting my cork back down strong I'm okay with that.  The second part of my session was geared toward my Front Tuck, and Cork Screw.  lets watch and learn.



Lesson Learned:

 

 

Man those corks are pissing me off.  I keep seeing the same thing  My legs need to be tighter together and need to squeeze straight.  I hate that they do this bent leg crap when I prepare for landing.  I just need to hold it tighter.  As far as my Front Tuck I just needed to the lift off more get that height feeling before tucking like a mad man.  I bottomed out a few times when I was punching, now I know what your thinking, punching is more impact in the ankles and knees then jumping I should be jumping.  Well I kind of do both I have a punch set up but I focus on making as little noise as I can so it is more like a blocked plyo.  If I go strictly for plyo which gives me a good three foot vertical, it is very hard to flip, I am not saying I will never train it I am just saying I know what works for me and I will stick with it.

 

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Love

Inspire







Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

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fgcaban@gmail.com



November 13/14 Training Vlog

Well so I have decided to take a step back and think about the smaller things in my movement.  I made a list today of moves I can do and then I started to ask myself why am I not making combos and making sure I can always land my moves that I already know.  It is nice to practice new moves and get new skills but not at the cost of losing older skills, plus as a performer it doesn't really matter if you can do some really intricate flip because to the audience they can't tell the difference between an aerial and a handstand.  So no need to beat myself up, but I do enjoy what I do.  So any way my hope is to just really get my moves I have down looking amazing and then I will focus on some new things and of course it is always fun to just go to an open gym and tear it up.  Who doesn't like to do that.

Lesson Learned:

Not bad training past couple of days.  I have had some great moments with the people I have trained with.  Khrystia, Cleodora, and Dakota you all are awesome. My Rais is getting better it almost is ready for swing throughs, but I need  to invert it a bit more.  My round off back handspring flash kick is feeling much better, however I notice that my legs are a little bit apart at the end of my round off.  Still have okay running precisions considering I haven't been outside training parkour for some time, but then again I guess it is just how you view it.  I did that shoulder buster I was talking about you can see it at 1:53 after the failed attempts.  Feeling pretty good actually, and almond butter is awesome.

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Love
Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

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fgcaban@gmail.com



Training Vlog November 12

My strength and agility has definitely increased over the past couple of months.  I was able to hold a shoulder buster for the first time at aerial practice the other night.  I'll get a picture tonight for you if I can remember it is hard to explain what it is... Wait a sec this is a Vlog i'll just find you an example... right here is a shoulder buster at the beginning when he has the rope behind his back and he is arching into it.

http://www.youtube.com/watch?v=s3Yq7XiQ1no

I have that in a static hold but it something I've wanted for sometime.  I'll film it later.

I did some personal flip training at the Aerial Arts studio on some thin Mats just to get use to the hard ground feel in barefoot and I was very happy with that little practice session, it was something on a whim and I forgot to tape it so I am sorry but all you need to know is that it was very uplifting and way better then my Friday session.

Here's the footage from last nights light conditioning routine at home. I did four sets of the main workout but only got 3 on video again sorry.

Lesson Learned:

I didn't eat very much today and though I like being resilient  feel I pushed that card a bit much recently, or did I.

Training Vlog November 9th

Well I was hoping this day would have been a bit more thunderous, but it instead taught me a few things about myself.  I wanted to get out and enjoy they beautiful weather and I did, but the skills I wanted to show great progress in I found myself falling down and being very heavy with. Take a look at the footage and you will see what I mean.  However, toward the end of the practice I did start to wake up a bit more and accessed something a little deeper.  I just had to yell and curse a bit.  I apologize for this video having so many grammatical errors, but at this moment I don't feel like fixing them.

 

Lesson Learned:

 

Lighten up and enjoy the day.  I know I am better then this and I just need to find that place again.  I was jumping way to much forward, I need to be more fast and direct, focus on my lines and lengthening.  Use more verbal cues and get more expressive.  It may be about bio mechanics, but that's just it.  I am not a machine I am a human and I have emotions and have to deal with stuff just like everybody else.  I think at the end I started to access some of that inner animal I posted about a few days ago on Facebook.  Just got to get raw with it, that's where I am coming from.  True expression.  If I feel tension I must not be expressing something, I was missing something.  In any case I feel I found what I was looking for that day. 

 

Until next time.

 

Live

Love

Inspire

 

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com