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Flog- set 12

My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND ONE THING that will improve your performance.

This is the final week before Christmas, a great time to reflect and get set for a massive 2021 (if Corona lets us...)


Lets get into it.


Something I have learned


I am not exempt from the advice I give my athletes.


Practice what you preach. I always go on about the importance of movement and nailing this. Stretching, release work and mobility is always emphasised to my fighters.


This week I learned, I need to take this advice. My right hip has been 'tight' for a while. Because I am always against the clock when I train, I tend to skip the needed work and get into my session.


My session normally suffers and the knock on consequences of grinding it out, means I now have other issues.


QL, hips and knee now get some pain. This is all the result of one problematic area. I now have taken the step to prioritise correcting this.


I have got a massage gun and dedicate a whole session per week to mobility only, plus getting in my corrective exercises daily in my warm up.


You are not exempt, Reiss.


did you know...


Reactive Strength Index is a test we use. It measure (as the name suggests) the athletes reactiveness. We perform this by stepping off a box and then trying to jump as high as we can, with as little ground contact as possible.


Reactive strength is key in fighting because we are under time constraints to produce power.


When looking at improving our RSI, we need to work on both ground contact reduction and jump height. The score itself won't tell you which is improving, so it's important to find this out in order to work on your improvements.


We can reduce ground contact, improve jump height, or both.




the 1%


This weeks 1% comes from my own experience as I mentioned in previous section.


Add in a mobility session per week.


Your body will thank you.


Take either midweek or the end of week to dedicate a whole session to work on mobility and stretching.


You only need to spend 30-40 minutes doing this and you will feel a world of difference. We are only as good as our availability, and this session will enable you to stay fit and available for longer.


Thanks


Well done for reading this far! Hope you enjoyed this week's blog. As always, if you have any questions or want more information, drop me a message. Instagram is probably the best bet.

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