Training for memory

Man do I feel good.

Been getting plenty of rest and recovery.
My strength and power has gone through the roof. 
My Skill sets are increasing like a whole new me.


Since adopting the train the nervous system for maximal output method I feel I have really began to understand my skills even more. 

My 720 outside crescent is about 20 degrees off so it will come soon
My double back is within reach
My Rudy is doing so well I feel that probably after one more session I will be throwing them outside.

Strength wise I decided to test my power lifting skills and see where I was at with that.
My dead lift is at 375lbs and my back squat is at 245lbs and my current weight is 167lbs.
so far so good and I know that those number will increase with a bit of training my nerves and muscles. I am pretty happy with my results considering I have done very little weight work in my training regime.  It just goes to show that you can truly accomplish great things with just body weight exercise and not putting a limit on what you know your max is.  However, now that I know my max I am going to break through those barriers like none other.


Also I am still training my isometric holds such as levers, iron crosses, planches and flags.  All of them feel much stronger and my free standing handstand has improved greatly.  I have been adding weight to my pulling exercises and my dips to see if it helps with breaking through some plateaus.

As far as Break Dancing goes my power moves are getting better every time.  My flair is starting to make better sense and my air flair is showing signs of possible existence(I can do one crappy one.) 

I have been interested in making tricking combos recently as I have never really had any that I feel are strictly tricking.  I usually have one tricking move and then 3 tumbling moves and I intertwine them.  I enjoy the kicking element a lot and it opens a lot of doors for new skill development.


Nutrition wise I invested in a multi vitamin  right now I am using Living Green Liquid Gel Multi for men.  I like it.  Soon I will invest in a shake powder again.  I got a hold of Jujimufu from www.Trickstutorials.com and he gave some direction on where to go to get some good quality customized shake blends.  www.Truenutrition.com   


Like I said I feel great and I have had a lot of opportunities arrive for me to explore.  More on those in the next post perhaps though.  I also have been doing a lot of reflection and writing to deliver better education through teaching.  See you all at Sunset Saturday this weekend sat 3 to 6 pm meet on ash and 5th st in tempe going to be fun.

Live Love Inspire

Francesco

One armed monkeys and online coaching

My strength training on my as for handstand press ups has shown a great improvement and my double back tuck is getting more powerful. Just got to keep the progressions strong and soon will have it down.

In Tuesday's MATrix class as ASU one of students came back after her injury. She could only use one arm though and so I decided to turn the situation into a great experience for everyone. I decided that all the Parkour for the day would be done with the dominant hand not available. Everyone was a great sport and the class was very enjoyable. I think it was interesting how with one arm it wasn't the one we were using that was getting tired it was the one we weren't using because it was stuck in a position and began to lock up and get stiff.

It's going to be great reuniting with some friends and turning a new chapter in my life.


Also to all practitioners and students remember if you ever need help with learning a skill feel free to do the following: if I do not have a tutorial already made for it ask me to make one and I will, or if you are working on a skill but are having trouble with it and need advice get video of you attempting the move from 3 angles and send the footage to me.  I will reply with a some drills or advice on how to work out the issues that may be causing the hardship. Please send messages to my YouTube account or email at movementconnections@hotmail.com

In place of high pedagogy

The more I try to figure out what I am going to do with everything I know the more confused I get. The road block I keep running into is that I need to have levels and a scalable model for each body type. Parkour, acrobatics, break dance, and functional fitness is a lot of stuff. I really love what I do but if I want to make it a career I am going to need to take it to the next level as a life practitioner of pedagogy and practice.

Training has been great lately I am going to be adding some supplements to my diet again soon. It's been years since I had supplementation as part of my practice and I want to revisit it. The barefoot practice is coming along great as well. When I actually do put shoes on I feel like I'm walking on a cloud. I'm getting closer to filming my big demo reel. I just need to get a few more skills down.

Got a couple of surprises up my sleeve I will reveal them soon.

Live
Love
Inspire

Francesco

week in review

This week was all about training only for about one hour in each session and to keep my reps low but solid. 

I have never flipped, spun, or kicked better then this week due to this method.

I warm up for about 15 to 20 minutes with dynamic and active stretching

then I go into the main part of my training session where I pick two or three none related skills and only do about 5 to 7 of them taking plenty of rest in between so I can be fresh every time. 

I end my session with some heavy weight conditioning and light stretch .

After just one week of doing this everything has become better (flexibility, speed, precision) 

After I get my goals accomplished I will be going back into a strengthening period but I am in a dynamic skill period right now.

I will be posting my skills as I slowly land each one of them on my Youtube channel.   www.Youtube.com/movementconnections

Knee??

And now for the weather report...

Didn't know how to start it out this time.

Friday before classes at the gym I let loose for about 30 minutes.  Just did some combos, impulsive movements and long running precisions. 


Saturday:

After hanging out with Judson, Justin, Chase and Daniel at ASU and finally getting in some out doot training in I can now see where I have started to slacken in my training, with good reason of course.  ASU is always fun plenty to do in all directions.   We were trying to get this massive running precision, I myself short by about 2 feet and of course chase nails it,  pfffft "Light Weight!"

Later that night I got a little ansy and moved my dresser out to the living room filled it with books and toped it off with my big rock.  The result:  A great way to Kong Precision from the dresser to the couch


I was a little conserned with my knee and all the high impact as I could definitely feel the soreness and it tightening up a little bit, but it held out.  I just tested the waters a little by doing some wall flips, side summis, cat leaps, vaults and wall runs.  I am likeing the no shoe feel and I am going to keep that up, when I get the funds I am getting me some vevo,s or some Zem Gear 360's.  I am tired of useless other shoes I just can't stand them anymore. Rested for the remainder of the day and watched OutlawStar.

Sunday:

I taught a morning private lesson and didn't get much other movement in until I had to teach at ASU from 4 to 6.  We covered Kip Ups and Macacos and added on to our Break Dance set along finishing up the skills with shoulder rolls, adavanced rolls, and cat leaps.  

later that night I met with many of my friends at our personal open gym.  It has been a while since we had it but it was great to be with everyone again and actually just hangout and play.

Monday:

My knee feeling much better today I decided to work on developing my 720 double on both sides, my spin and first kick are great the second spin is making it but I need to get more snappy with the second kick.  I also worked my Round Off Back Handspring Double Back.  My height is good, traveling a little to far back though so I need to make my rebound set up insted of back. 

And so today I finished with some pistols and depth squats and hand stand presses with push ups and few maximal strength exercises. 

After watching many videos on YouTube over the weekend I have felt a sense of simplicity that has come over me. I feel good, strong, and happy.

The first thing that people need to train for is themselves and that is exactly what I am doing now.

Francesco Caban

Renaissance

So since I have recovered from my ankle and knee injury I have reestablished my training regime.  It's been difficult though because I sometimes cannot think about what it is I want to do and start to worry about what it is that has to be done.  As I was thinking that the other day in the kitchen while enjoying a delicious cup of water..."yes water"  I looked up above the fridge and saw my Jack Lallane Power Juicer and emediately I remembered his "Don't Worry" Video http://www.youtube.com/watch?v=0Jq4o2Zx4ZQ  disregarding that he accedentally flicked off the camera while being on live tv his words went through my head and I realized that I was worrying in the way that was destructive. 

I have found it hard to get outside and train partially due to being lazy and partially to being timid because of my injury.  Today I finally got out trained a little bit with Justin at ASU after a meeting.  Basically I am just making sure to have a good warmup and then I am not going to focus to much on specifics for the next month.  I am just going to have pure fun and mess around to allow my body to get back into the swing of things.  I'm going to be spontaneous with it too.  I think that is what i need right now. 

Also because I am not fully recovered I still have to do my ankle and knee rehab.

I am very happy right now something I havent been for a couple of weeks.  Just letting the worry ago and going to enjoy myself. 

Peace
Live Love Inspire
Francesco

It feels so good to be able to jump and flip again

After resting my knee for about six weeks the soreness has subsided enough for me to keep training the things I love to do.  Still got to watch it though and keep my reps light.

Monday I Trained high bar:
4 Toe Shoot Front Tucks (didn't land any though)
4 Cast Aways
4 Reverse Fly Aways
Finished with full back lever 6 sets of 8 seconds

Tuesday I woke up early and got some power cleans, over head squats, and weighted pistols in.  I am trying to get my hip and ankle mobility back.

Wednesday I did tumbleing and Tricking
Got a few combos I am workining on:

Running Webster Cartwheel Arabian
Scoot, Makako/Valdez, back full
Cork
Raize Twist

My arabian never felty better, I am twisting amazingly and feel very light on my feet.

Finished with Front lever Training:
Open Tuck Hold 8 sets of 8 seconds.

preperation for Amaricas Got Talent is going very well.  My mind is in the right place.  So Stoked