Lesson 12: Safety must be part of performance.

One of my favorite books is Steve Ilg’s “Total Body Transformation.” Published in 2004, the book has amazing insights into human performance and reflects on Ilg’s courageous victory over a terrifying back injury. In the book, Ilg looks at a quote made about Mark Allen that he had become the World’s Greatest Athlete by winning a series of triathlons. Ilg came up with an interesting contest to see who actually was the world’s fittest human.

Ilg’s contest included basic gymnastic movements, weightlifting maxes, and yoga moves. My favorite section was the third day’s endurance event, a mountain bike race to an uphill finish. His genius is realizing that downhill is where the injuries happen, so why not test the athletes’ fitness as safely as possible?

I’ve had a lot of injuries that have caused me to spend a lot of time in hospital beds. One thing I’ve learned is that it is “almost” okay to get injured in competition, but it’s insane to get hurt in preparation. Stopping several reps short of failure or injury may not sound courageous on paper, but coming back to train tomorrow is more important than an additional “junk” rep.

CF101: Getting the most out of your training
If you started training prior to July 17th, you are required to attend this free workshop. You must sign up in advance. Make the commitment now.
Sunday, August 17th, 12-2pm

29 Great Performances by Robin Williams

Warmup
Speed Ladder

3 Sets
10 Kettlebell Swings
10 Down Dog Push-ups
10 Ab Wheel Rollouts

Lift
5 x 2
Power Clean (@ 85%)

5 x 3
Split Jerk

Light enough to practice jumping under the bar, catch with extended elbows.

4 x 5
Push Press (@ 80%)