Float Sting, London Videos
Videos by Float Sting in London. Helping you learn your way out of chronic pain and injury and helping you get faster, stronger and more mobile without running, lifting or stretching.
20kg Nordic curl eccentric nearly fully controlled
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Fatigued from football last night but went for a new rep record and got it. The best I've ever seen was 16 from a gymnast. Have you seen more? Have you began training these yet?
Did you know that doing some work at the top of your squatting and deadlift range can have more specific performance carryover than full range movements? With my return to a bit of soccerball, I'm changing my training a little over the coming weeks. Here I am pulling from knee height for the first time in a long time, much heavier than my previous best.
Less than a year ago I couldn't do 1 rep. I decided to check how many I could do after two heavy leg days (not the best idea, granted). More in the tank and my hamstrings lived to tell the tale!
TRAINING SPECIFICITY Doing triples is different from singles. Running intervals is different to steady pace. You will get exactly what you train for, you will get some development of closely related traits and skills and you will get practically none of what you go nowhere near. Here I am breaking, by the skin of my teeth, a 1RM of mine. I train almost exclusively in the low rep ranges, am fairly well adapted to it and recover quickly from it. I did two sets of 10 of something the other day. It wrote me off for days. Tailor your training specifically for your goals.
Freezing, failing and bending. Warmed up, not enough given how cold I felt, and paid with a squat max fail. Stiff leg max "managed" but lost my spinal position. Some days it's not gonna go well. Learn from them to make the overall trajectory upwards. I need to warm up better in cold weather and strengthen my spinal stabilisers. Based on your last bad session, what do you need to do?
Hamstrings in those who run at their fastest need to be able to handle large forces while lengthening. Nordic curls and their variations are one way of training this ability if done throughout the entire ROM. Here I am with a pretty solid 15kg negative. Are you developing your hammies like you know you should be?
Are you breaking your own records regularly? If you aren't, unless you are already performing near the limits of human performance, I guarantee you your training could be better. Here I am making a 5kg jump on my 1RM of this lift. Understand what you're trying to achieve and the best methods to take you towards or you are wasting time and energy you will never get back.
Is blurry evidence valid evidence? Here's a festive 227.5kg half squat with a spot-at-the-ready (thankfully unrequired) from my brother. Have you been training over the festive period?
"It's not what you do between Christmas and New Year but what you do between New Year and Christmas that's important." Some wise man, many moons ago. Training may be a little bit less frequent or organisable over the festive period. Embrace it. Do what you can and roll with the changes in timetable. The other 51 weeks of the year are where the majority of the work is done. While it still isn't that period quite yet, you can even get ahead an put a bit of extra work in. I did an extra squat max day today and just about made it. Get ahead and roll with the Christmas chaos.
Wideish behind the neck push press. Great utility if you're into weightlifting. A useful variant if you just want a stronger, more powerful upper body. This was a PR for me.
Nordics are meant to be a hinge from the knee. This one, with 11.5kg at the shoulders, contained a bit of a hip hinge cheating. I have decent bodily awareness and a video to look back on to corroborate my felt version of events. If I didn't I'd be celebrating a PR right now. Instead, I have a redefined version of what a strict rep is and a more specific goal to aim at. Do you have a coach or some process in place to stop you cheating and keep you progressing?
Partial reps will generally allow you to handle more load than full range reps but not always to the extent you may expect. You get good at what you practise. I hadn't box squatted off this height box for months and even though my deeper squats are considerably stronger, I only just eeked out a 2.5kg PR on this As they allow you to deal with heavy loads, they train your stabilisers well. If used properly within your training, you will get stronger faster than if just using full range reps.
Nordic curl +6.5kg. This exercise is considered by many in sports performance circles to be one of the gold standard exercises for minimising injury risk to the knees and hamstrings. Unfortunately, many people use methods that are highly inefficient to building the requisite strength to do these. If you would like fail-safe coaching for developing your hamstrings to be able to do this, drop me a message.
The other new PR from today. Think of what you could do with a coach who knows how to push the boundaries of what you're capable of - not just strength but speed, mobility and many other athletic qualities - every week.
2.5kg a month Would you take that increase to your 1RM most months of the year on your big lifts? Here's a new record from me, one of two today. Do you need to know how to keep pushing your strength forward every month? Drop me a message if you have a coaching enquiry.
PAIN KILLS STRENGTH New max on my right, nowhere near it on my left where I've been experiencing some pain in the shoulder. If you have pain, best be doing something about it alongside your training if you're going to continue to train (which I advocate in certain circumstances).
Two of the most important thing to remember when using heavy weights (for you): * Get your safety set-up spot on. * Don't panic. These two kind of go hand in hand and the second will only come with experience of working heavy. When the weight's going so slowly it feels like it's not moving and you may fail, you MUST keep pushing to stand any chance of completing your rep.