Today got off to a GREAT start when I met some friends at The Jungle MMA and Fitness here in Orlando. Seth Petruzelli, the gym owner and a pro MMA fighter and his friend, local top personal trainer JT agreed to try out the FMS (Functional Movement Screen) after I sent them a few articles about how the screen is being used by NFL teams, and pro athletes of all varieties. The super cool thing about the FMS is that really anyone can benefit from finding imbalances or shortcomings in their movement patterns. Mark and Nikki Snow use the CK-FMS with their kettlebell group classes at SG Human Performance - and have even integrated it into their weight loss programs with great success. So, you DON'T have to be a pro athlete to benefit from working with a trainer, instructor, or coach who is CK-FMS or FMS certified. The information is also valuable to guide you into injury prevention.
That being said, here are a few fun photos of Seth and JT taking the Functional Movement Screen:
Seth is performing the Inline Lunge - which is one of the difficult patterns tested in the FMS, something that is easily noticed is the the dowel doesn't maintain contact at 3 points - so we have something to work on. Also, he wasn't fully done with this lunge - so his knee did actually end up touching the board behind his heel. But anyhow. We all learned a lot and I hope to work with both Seth and JT more in the future - JT has expressed some interest in bringing the FMS to his clients at The Village Fitness in Longwood... so if you work with him there - bug him about it.
Seth puts a fancy foot forward. Please note, glitter is NOT a requirement of the Functional Movement Screen, but apparently it gives you special MMA fighting powers! Or something - hey whatever works, right?!
JT seems to think that smiling will make for a higher test score - sorry pal. But the good news is that both Seth and JT did very well on the test overall - and while I have some more "homework" to send them both, it will be really interesting to see how they re-screen in the future. Both of them already work on mobility as part of their training in martial arts and conditioning programs.
If you're in the Orlando area and interested in learning MMA, Jiu Jitzu, Muay Thai and more, consider visiting the friendly folks at The Jungle MMA and Fitness. They even have classes for kids. Seth Petruzelli is a professional MMA fighter based in the Orlando area - check out what trouble he's up to on his fanpage. JT of PT Refined is currently training clients in the Greater Orlando, Altamonte and Longwood parts of town. Check out his programs at PT Refined and his online programs at Iron Warrior Performance Training.
Ok so the other day, I had to split up my workout over 2 days because of time constraints - however, the 2nd half became a good example of something you can do when pressed for time - I did the "advanced" version, but it again can be scaled for different levels, different training loads etc. Of course after this was posted on facebook, there was a request to see me actually do this - so here you go!!! I am doing the first of 1 sets - 16kg kettlebell snatches 15/side (dropping down to 10/side later) then 5 full ankle to the bar hanging leg raises. Now, before you ask - its taken a LOT of time, practice and methodical dedication to be able to do those hanging leg raises - and I started on them with the brilliant progressions from the original Convict Conditioning book - which you may want to check out - in spite of it's ultra macho manly man exterior, the information and programs can be adapted to ANYONE and "Coach" Wade shows exactly how to do that. A beginner-ish version of my workout would be 1 arm swings, 10-15/side and careful leg raises on the ground. Let me know if you would like suggestions on how to adapt something like this to your level.
Speaking of videos - here's a short one to make you WONDER what in the WORLD the upcoming contest will entail - because here's a little video about some recent finds AND all the parts of the prize pack you will hope to win. Stay tuned!!!
By the way - here's a mini guide on cast iron cookware use and care!
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