Latosa Concepts Escrima. What happen when you focus on one thing?

 Latosa Concepts Escrima. What happen when you focus on one thing?

Latosa Concepts free sparring helmets

The equipment before the storm. LC Escrima free sparring day at the beach

I hope ya’ll are doing well. The sun is shining strongly here in DK. Old Texans like that! I just got back from the beach where we got our fill of free vitamin D. Now it’s time to sit in the shade and put a few words down for ya’ll out there in internet world.

The subject for today is … What happens when we focus a whole lot on one thing? Before I went on a two week break from training, we

Latosa Concepts 2 sticks vs 1 stick free sparring

Latosa Concepts 2 sticks vs 1 stick free sparring

had worked on strong strikes against an attackers attack. Example: Hard #1 strike vs a #1 from the other man.

You might ask yourself… why do that? The trick is to remember that on the street hitting the bad guy

Latosa Concepts 1 sticks vs unarmed  free sparring

Latosa Concepts 1 sticks vs unarmed free sparring

/attacker / assailant fast and hard is best in many cases. Destroying the power in his attack is also a good idea in many cases. By slightly adjusting a  #1 downward towards the attackers weapon, hand or arm the attackers #1 strike is a tool against him. He is open and out of balance. The problem with training /sparring with people in your own training group is that they have the same plan and know what to do. In short it looks ugly sometimes. It looks like people trading blows.

Our free sparring session at the beach was much more online and it looked like people trading blows back and

Latosa Concepts 1 sticks vs 1 stick  free sparring

Latosa Concepts 1 sticks vs 1 stick free sparring

forth in much more a degree, than we have shown in some of the video from older posts. Once again there are factors the “lookers-on” have to take into consideration. The strikes to the head would take a person out if they happened on the street. The strikes to the hands would cause the assailants to drop the weapon on the street. The same goes for the good hits to the arms. In short, what you see is not what you get when you watch sparring with protective gear. The sticks we use for sparring are fully padded rattan sticks. A hit to the head or hand with a real blunt object have a defined effect that can’t be denied. Things break. Once again, people don’t have hockey gloves on the street! Most people will use an object that does not bend like the stick in a picture above. Check out the melon bash we did a time back. Click here. It will also give an idea of what happens.

Latosa Concepts Copenhagen melon bash

Went through it like butter with a hot knife!

Be it a knife, a blunt object you might have in your hand, or some other object you find in the general vicinity, something happens when hard / sharp / pointed objects hit the human body. Many people forget that when they watch two people trading blows.

In reality, it’s all about hitting the other guy faster than he can hit you. When that skill set is learned, then the fancy stuff can be trained. In my book at least. I could see that in our beach session, before I took a well needed 2 week break from training. The old fart needed the rest after he sparred with some young guys full of way too much energy! ;)

As always it’s good to work on a theme for a while before switching to a new focus point or concept. Next time it will be a little more movement offline with the attacks. That will happen naturally with two stick matches, because they demand room, if the sticks are not to get bound up by the other man’s arms. When we put the gear on again the “lookers-on” will see prettier sparring sessions. After that, we’ll get back to the hard ugly stuff again. You get what you practice.

BTW, well done guys. For all the old farts out there. Make sure you get your sleep before doing 2 minutes sparring and 1 min rest with a bunch of wiper-snappers! I didn’t and paid the price. ;)

Ya’ll take care and have a great day.

Proactive in Life and Training



Important note!

I’ll make this fast folks. I was asked if I wanted to do some seminars/workshops in the near future. I was led to think they were normal open workshops.

It turns out that they are not. I have removed the person as a friend on FB and asked my FB friends to share my post regarding this. I will not train / teach members of any extreme political or religious group.

My brother’s child is of mixed race, some of my best friends have been black, Spanish and more. I am a mix of many heritages. I can become angry at what I see happening around us, but right is right and wrong is wrong.

Sorry about having to put politics on the blog guys.

Ya’ll have a great day



Latosa Concepts, FMA terminology. Movement is King?

Screen shot 2014-06-09 at 12.42.47 PMLatosa Concepts, FMA terminology. Movement is King?

I hope ya’ll are doing well. This will be an escrima terminology post about a subject that popped up because of some old video I put up here on the blog in the last last blog post.

Before I get into that, I just got back from the Copenhagen Middle Age Market. My son and I made an outing of it. It does the soul good to get out and bond with your son. Get off the sofa right this moment, if you haven’t done it in a while! We both have the same interest. Knowing some of the people, who are doing the Battle of Nations style fighting and some other sword training styles made for a good start. I was lucky enough to see a whole mess of old friends, students, training partners and and even my earlier instructor, Lars Lind. My son and I even got a drinking horn from the trip. AAARG! ARRRG!

Any Hoo! Back to the real subject at hand. As I wrote, the free sparring video of the guys in our training group is the reason for this blog entry. In one of the videos you hear me saying that movement is king.

Do I mean people should hop around like Muhammad Ali in his early years?  The answer is a resounding …NO! We are not bunny rabbits! A good way to understand what movement does is when cars start a race from a rolling start. This rolling start does not have to be that exaggerated or extreme. In fact, in our case, it can be totally mental or just the slightest movement in how tight your fist is clinched. The idea is not to stagnate or fall into a moment of unawareness. A moment of unawareness is just as much of an opening/window of attack as an arm that falls.

Another aspect of this movement is that it can put you at a distance that allows a short moment of less attention. In our training group, we like to press in & fly out while attacking a target such as an arm after a combination / attack sequence is done. As long as we are in close, we have to be hyper vigilant and aware of dangers. Now that my arm is doing better and I am training with the group again, I do enjoy my little breaks. Old farts need to breath and keep the distance more often than the young men. ;)

We hear that our concentration span is shorter today. Having a well developed concentration span is very good in a self-defense / sparring session and every day life. When the body becomes tired the mind want to take little breaks as well. It takes discipline to not give way to this urge when sparring and / or defending our selves. Forcing ourselves to move little parts of our body or weapon help to avoid mental stagnation and a head ache or worse!

Any Hoo! Movement is king is not jumping around like a hyper active bunny! It’s all about keeping the mental and physical energy going so we can act and react when we need to.

I’ll be updating the new site for the personal training and group strength and conditioning classes that I offer now. Go to to see what is happening there. I’ll be reposting some of the strength and conditioning post from this blog as well as touching on some new subjects in health, wellness and training.

I hope all you tough guys enjoy the bunny video! ;) He he he! Now go to the

Stay Proactive in Life and Training


More training information and another blog to come. Latosa Concepts Escrima Blog

Practical fitness træning med C Williamson logoI hope ya’ll are doing well. The sun is out and the mac is in the shade while this Texan is in the sun shine. I’m a happy man. ;) This is going to be a little update of whats going to happen in the future, here on the LC Escrima Blog and else where.

To start with the LC Escrima Blog is a third child for me. It is a never ending project. Look forward to more thoughts and information about FMA and many other other subjects from myself. I have also contacted some Latosa Escrima instructors in the states and else where to have them write a piece or two for the blog. MA’s blog on clubbells was a kind of kick off for the guest writer series.

One of the Swedish guys I used to train with has been getting machete made for him by a local blacksmith. It’s looking good so It may be a possibility for a blog entry in the future. I will be looking for some old escrima training pictures/video to put up as well. I might as well use the extra time that I have ( while writing job applications ) to put some content up on the LC, FMA Blog.  Sorry about the lack of terminology posts lately, those are on my list as well. I’ve been toying with a few ideas for a post or two.

I’ll will continue to post some of GM Rene’s seminars and more in the FB group, LC Escrima. I hope to start traveling again. I am looking forward to training with the man himself once again. The shoulder is doing better and better. I am getting more and more escrima training in on a weekly basis, we’ll see if I can muster the old short power without messing with the shoulder as time goes by.

hardCore træning med Chris WilliamsonOn that note, I am working on a deal in which I’ll be teaching some hardCORE style classes for some private groups here in Denmark. As a part of the information for that job, there will be a new site for information having to do with personal training and functional training. The idea behind the site is to showcase some of the possibilities regarding training for individuals and groups. This could be ice skating clubs, athletic clubs, companies and other groups. The wages agreements will be styled to work with the difficult social system here in Denmark. I don’t want trouble with the tax people or the social system! You can give me a call or contact me via the contact page, so we can work out an arrangement which keeps the system happy and you happy.

Some of the training options will be:

  • Personal training
  • Kettlebell training
  • Sandbag training
  • Other function training forms such as rings, trx and more
  • Speed and agility training
  • Lifestyle and nutritional information
  • A mix of all the above.

I’ll be digging around in the old files from when I had my company, to find some old pictures and videos to better help show examples of the training forms on offer. All this is happening while, I am still looking for a normal job…. so, the information will be put up as I find it.

That’s it for now. I hope ya’ll have a great Sunday.

Stay Proactive in Life and Training




Clubbell training for escrimadors. LC, FMA conditioning.

Clubbell training for escrimadors. LC, FMA conditioning.

I hope ya’ll are doing well. The sun is supposed to come out today and that makes a Texan in DK happy. In this blog post there is some inspiration for what you might want to do in the sun shine today…. some strength and conditioning. That is, if you are not going to train escrima!

M. A. was / is my training partner. Before he moved to Jylland / Jutland, we trained LC Escrima together along with a bunch of other things like “Training for Warrior” programs, “hardCore” kettlebell and sandbag programs, as well as normal weight lifting. He has broaden his experience with clubbell now. Inspired by the earlier post on clubbell training below, Morten put this together. It’s in Danish so you will have to use the google translate function if your Danish is not up to scratch.

Ya’ll enjoy the post and have a great day.

Stay proactive in Training and Life



For os, der træner med våben giver det god mening at træningsredskabet i sig selv er et våben. Jeg har selv trænet intensivt med Clubbells i mere end et år. Det har været relativt nemt for mig at gå til, da det er en fantastisk blanding af escrima og kettlebells (læs gå til – ikke mestre:-). Jeg startede med en 4 kg’s og en 10’er. Nu er jeg den lykkelige ejer af 2 4’ere, en 6’er og en 15’er. 4 kg er formidabelt at have med overalt. 15’eren genererer/kræver kraft, på et helt vanvittigt niveau

Clubbells ryger ofte i samme kategori som kettlebells. Et godt stykke af vejen med rette. De er begge balistiske træningsredskaber og en clubbell er i bund og grund en kettlebell, formet som et baseballbat.

Historisk er der ingen tvivl om, at clubbells kan føres længst tilbage. Længere tilbage end de fleste træningsredskaber overhovedet. Køllen er et af de ældste, hvis ikke dét ældste, anvendte våben. Og træning til kamp er på samme vis en af de ældste grunde til, at folk har trænet.

Clubbells har de samme fordele som Kettlebells – plus lidt ekstra. Som skrevet ovenfor er en clubbell i sig selv et våben. En 4-kg’s er et rigtig godt våben. En 15’er, et ret upraktisk men meget! Hårdtslående og tungtfaldende våben.

Sammenlignet med KB udfordrer Clubbells grebsstyrken på en anden måde. KB ligger i vores “krog” og vi kan derfor holde godt fast med griberefleks og struktur, hvorimod Clubbells prøver at vride sig ud af vores greb – bortset fra når de står stille i luften i lodret position. Det kan man overkomme på to måder. Holde hårdere fast – hvilket igen øger grebsstyrken, eller ved at holde Club’en i bevægelse. Heri ligger Clubbells største force. Muligheden for at manøvrere dem i alle tre dimensioner. Generere kraft i en retning, bevare kraften og redirigere kraft. Præcis som med et våben!

Man kan ikke umiddelbart sammenligne vægten, da en clubbells tyngdepunkt ikke bare er placeret længere væk fra grebet, men også vinkelret på dette. Man kan derfor få en fantastisk effektiv workout med blot en 4 kg’s clubbell. På samme vis indenfor clubbells er en 8 kg’s ikke kun dobbelt så tung/hård som en 4’er, da den også er længere er den snarere 3-4 gange så krævende at manøvrere.

Clubbells giver med andre ord mulighed for en krævende og udfordrende helkrops – muskelkædekrævende –  3-dimensionel – koordinationsfremmende træning. Med et redskab, der kan tages med overalt.

Clubbells bliver anvendt på mange forskellige måder og til mange forskellige formål. Fra Indian club træning med (ofte 2) lettere (ofte træ) og til tung tohånds-Clubbell træning med fx. 15 kg.

Herhjemme er de primært anvendt i genoptræning. Skulder især. Det er synd. De er nemlig fantastiske som “træningscenter”. En club og du er kørende til det hele. Én tung. Fint, de fleste øvelser bliver med to hænder. Én let, også fint, enhånds

  • Clubbells kan bruges til stort set alle Kettlebelløvelser.
  • Clubbells only øvelser – hvor en KB ville være malplaceret.
  • Våbenefterligningsøvelser fx. deadstart. Slag. Fig-8
  • Anvendt som våben. Tænk: hvordan ville jeg bruge denne Clubbell som våben.
  • Eksempel på våbenspecifikke øvelser. En clubbell.

Fig 8, to hånds og skift. Figuren bliver selvfølgelig større end, hvis man bruger en rattanstav. Dirigeringen bliver sværere, men det giver en fantastisk forståelse og mulighed for kraftgenerering i “rigtig” escrima. Almindelig, opadgående og meget flad fig. 8. For at gøre det så overførbart som muligt, så kan man lege med at slå efter et imaginært target og sætte en ekstra tand kraft i slaget mod målet.

Deadstart. Hvil Club’en på skulderen. Læg samme hånd løst omkring håndtaget. Eksploder et nedadgående slag. End med Cluben lodret. Dette er en fantastisk øvelse til at tænde vores muskler fra afslappet – og lære de antagonistiske muskler at slappe af under et slag.

Start m. Club’en lodret (holdes lodret hele vejen). Shortpunch uden at dreje hånden.

Inspiration på youtube: Scott Sonnon, der bryster sig af at have introduceret Clubbellen i vesten. Shane Heins, en af Sonnons elever, der IMO har lavet bedre programmer – og langt langt mere seværdige videoer. De er faktisk værd at se alene for hans ansigtsmimik.

Damascus Steel forging. LC,FMA Craftsman’s Corner

Damascus Steel forging. LC,FMA Craftsman’s Corner.

I hope ya’ll are doing well. I found another video for the Craftsman’s Corner here. It’s always mesmerizing to watch a black smith and other craftsmen put time and energy into a product. This video shows what goes into making Damascus steel. It changes your idea of what goes into real hand crafted products.

MA, my old training partner, is working on a blog entry on clubbells. I’ll post that when it’s ready. Any hoo! Enjoy and have a great day!

Stay Proactive in Life and Training.


The grit to get through life. Robb Wolf and Joe DeSena podcast.

Grit to get through life. Robb Wolf and Joe DeSena podcast.

It’s no secret that I like my podcast. They are an introduction to many books and an easy way to listen and do something else at the same time.  The word convenient comes to mind. Besides that, old farts like me like talk radio. This time around I was listening to Robb Wolf and Joe DeSena talk. In many ways, there were a lot of views that carry over to what we do when we train escrima, kali, combative sports and martial arts. One of the subjects talked about was grit to continue even though things become tough. My old training partner, MA, showed that when he won the last Biting Rattan with his right hand, after getting his left arm was broken. He’s a lefty.  Having kids, I also liked what they talked about regarding other subjects. Any HOO! Click the link and listen to it. It’s not a nutritional show this time around.

I’m thinking about the next escrima, self-defense subject to write about. Have a great day.

Stay Proactive in Life and Training

Mid-range attacks, GM Latosa in Europe and other thoughts. Latosa Concepts, FMA.

Mid range training, GM Latosa in Europe and other thoughts. Latosa Concepts, FMA.

LC black logo pict.The sun is shinning and I am sitting in the sun getting some vitamin-D. (The mac has it’s own umbrella!) It’s also good for Texans stuck in Denmark to get some sun regarding that precious mental state. It keeps us some what normal. ;) That and the machete training with country tunes playing in our ear plugs. I hope ya’ll are doing well also. If not, make it so!

I was thinking about mid-range training vs short range training the other day. I thought it would be a good subject for the blog. Before we get too far into that…. GM Rene Latosa is running around in Europe doing seminars. For the people who are ready for some training with the man himself, get off your butt and check out his schedule on his site or Facebook. as I have written many times, It’s well worth the time.

I’m looking forward to seeing him again when I’m ready to start doing more heavy training. The kb’s snatches are going to be my test. When my shoulder is OK with KB snatches, then I know I’m ready. I hope to be ready for the next time he is here in Europe. The trick is to keep up the baby steps so the SC joint doesn’t become pushed too far too fast.

Any hoo, here we go. When we watch videos on Youtube or go to a seminar with an instructor from another system, we see different approaches to teaching and training. Some have the stick held so that there is a 90 degree angle in the wrist and some others are just the opposite in that they let the wrist break. They usually use the energy of the circular momentum. The first mentioned will usually use the energy in the fist. The different uses of energy are part of what decides the range they start with, in many cases.

Some systems are more occupied with long range training, some work a lot at mid-range, while others are preoccupied with short range. The way I learned Latosa Escrima ( that was when GM Rene was still with the Germans), we focused on mid-range and shorter ranges ( butt strikes and punches ) to start with. Some of the reasons are simple. When learning short range first, we have to be aware of attacks that we are blind to. It’s just a physical fact that it’s hard to see whats happening at the belt  level, when we are standing close to an attacker / assailant.  Starting with mid-range attacks makes it easier to see windows of attack and what’s coming at you. This also makes it possible to learn to read people and be aware of tells or signals that an attack is coming from an area/position. Other ranges can be thrown into the mix with time.

One of the advantages of using weapons as tools to understand concepts and a way of thinking is that putting the power into the end of the stick/ cutting edge /tool is still possible when doing short range strikes. You don’t have to hold the stick in a locked 90 degree angle. In reality, all you have to do is to think you have something long in your hand and hit as if you do! You see where I’m going, I hope. This is one of the reasons, I love the way GM Latosa teaches. This is also one of the reasons that I am not alone in my love of thinking conceptually rather than using stiffly defined ways of performing techniques. Rules can be broken once you know what you are doing. Everything just becomes variations. This could be variations of a #2 strike to variations of a #5 strike.

If you are looking for some training inspiration … I have an idea for you. I did it after A giant stepmy morning coffee today. Once you are ready for real machetes use them to warm up. They will test your ability to control the energy created when doing double fig-8′s. Do that for 10 minutes to warm up. if you are a stick person use them. Now get the kettlebells out.  Do one light set of swings, side lunges, clean and deep squats. After that do double swings @ 10-15 reps, side lunges @ 10 reps to each side, 10 clean w/ deep squats @10 reps. Do 4- 5 sets. You could also throw your boy around ;) I did some core training afterwards and ate a big breakfast.

I’ll try to post some inspiration for training from time to time. Ya’ll have a great day. Don’t let the a-holes get you down. They just need to decide to feel good about them selves. Lack of love etc will do that to you. Don’t let them steal your joy.

Stay Proactive in Life and Training!




Indian clubs, clubbells and Escrima. Latosa Concepts Escrima

Indian Clubs , clubbells and Escrima. Latosa Concepts FMA

The title of this blog entry says it all. I think more fma’ers should be doing indian club and  clubbell training and the like. One reason is mobility and another is flow and coordination. And let’s not forget the stability and strength aspect of it, when we start working with heavier weights. This also gets into the mace ball you see in the second video. As I have written before on how we need to do physical fitness training to counter the extreme volume, we build up in some movement patterns. An overload of volume in a few movement patterns can easily be a recipe for injuries.

looking at the flow shown in the indian club video, it’s easy to to how we can build up more coordination and fluid movements. Getting back to balance, hard and strong movements need to be balanced with fluid movements to counter the extreme volume that can be built up. There’s the aspect of working with fluid movements as well. We’ll save that for another day.

For the nerdy people there are subjects like the nexus of strength and range of motion we could get into. This subject is something for the long-term projects.

I have started to add more functional training in small portions. My shoulder is holding and still getting better. The natural progression will be to try more mobility based drills with light weights. I can imagine there are a lot of you who need the same. If you are in the same boat as me (collar bone injury) take it slowly. I have some wood picked out to make some indian clubs from. Getting back to the kid looking into the candy store. There’s nothing like making tools and then using them.

Any Hoo! I hope ya’ll enjoy. You gotta love the music in the first video as well. The second is well worth the time also.

Stay Proactive in Life and Training



Sternoclavicular joint injuries and rehab training.

Sternoclavicular joint injuries and rehabilitaion training.

Screen shot 2014-03-15 at 9.45.44 AMI hope ya’ll are doing well. The subject for this post entry is going to be injury rehabilitation for a sternoclavicular joint injury. It’s been a while since I posted something and this subject seemed appr. considering, I have been out of action for a while. It’s called the sternoclavicular joint. It’s one of those injuries only a few doctors see. Add to that the mentality that the doctors have here in DK and you better start looking into things on your own ( personal experience! ). Looking at what I can do today and how bad it was after the accident I feel very lucky. Old dogs can learn new tricks.

Before we get too far into it. This entry is based on what I went through / am going through with my sc-joint injury. Find a good therapist to help you with your needs if you are in my shoes. Many are just not good enough. :( look at this post as food for thought and do some real research into the complications, variations of the injury, treatments, and rehabilitation tactics. In my case, they said give it time. The problem was that there were joints in the general area that were out of alignment which made healing up a problem. An example is how the 1 rib being out puts pressure on the sc joint. now think of a t-spine joint, a c-spine joint and three ribs out of place along with the sc-joint injury. We are getting into osteopathy and chiropractics here. Imagine a doctor letting a bone heal up without making sure it is straight. That’s what I was facing.

I could do a lot of complaining about the way we are looked at as a number and so on but I’ll just throw a few pointed remarks in as part of this blog entry. Getting back to how many people have seen this injury, you’ll need to do some research if you are so unlucky to abuse your body like I have. It’s well worth the time when talking with the doctors. I learned that several were not prepared and just said ” give it time.” To be honest there are a few angry doctors because I would not accept that. I wanted scans and more. Ultra sound scan, MR scan and more to see what was wrong. The doctors did not understand that I knew something was wrong based on the way it felt. Most people don’t have great control of their bodies and that makes it easy to just say “give it time,” it’s your imagination.

To start with you’ll have to just be real careful with your arm and shoulder for a long time. Tendons and joints tissue heal a lot slower than muscle. So if you are like me, no more super man for longer than you will like. When your arm is ok to move you’ll need to keep it mobile without putting a strain on the joint. Remember that the arm hangs from this joint if we are talking about the skeletal system. That means everything pulls on that very sore unstable joint. Good luck with using your arm without hurting the sc-joint from time time to time.

Getting back to the mobility issue, there is something called atrophy. That’s one reason old folks can’t get their arm over their head. Muscles shorten and become smaller and weaker while joint become stiff. Be real careful with your arm/shoulder so this doesn’t happen to you. In order to take the burden off the stiff shoulder joints you will end up with it’s worth the energy to work on t-spine mobility. Here’s one version of t-spine mobility. We are meant to have a mobile thoracic section of the spine. We lose that, way too often, because of our modern lifestyle. That can be a subject for another day. The physical therapist I go to works with the joint alignment as well as nerve issues. I am very happy that I found a good physical therapist. You can find him here. Ask for Niklas. I was and am still very thankful for his knowledge of how the body works. In my case several joints needed to be set straight because it was more than just the sc-joint that went out.

Once you are ready to train, the fun starts. I started with 1 kg hand weights. Just think I went from jerking 150 kgs. around to lifting 1 kg weights. Watch your ego if you want to get back to what you were doing. The weights will get heavier with time. You need to remember that the joint strength improves MUCH slower than muscle strength. It’s a baby step affaire from this point on. I can say That I am well past the baby weights with the current program. Not rushing is the reason.

I started with static/ isometric strength. I had to learn to use back and shoulder muscle to stabilize my arm before being able to push and pull. When doing lunges my arms hanged at my side. A lot of energy went into holding the arm in with the back and shoulder muscles. Most modern people don’t have the isometric strength, that they should, just like shoulder, t-spine and hip mobility. Once again … another post and another time. The shoulder program I did and still do grew/is growing. It’s an issue of not putting too mush strain on the joint. Front raises, lateral raises and reverse fly’s are but some of the exercises. I don’t push it to the limit to avoid making the joint too weak. That means a superset of one shoulder exercise after another. At the moment I am doing 6 exercises in the superset.  I started with 1 exercise. My shoulder are tired when I’m finished but I avoid feeling pain in the joint. Push until you have pain in the joint, and you will be knocked back a few weeks like I was after forgetting the baby steps. If I had to put a number on it, I am doing a 15-20 rm weight no more than 10 reps before going to the next in the superset.

Having the nerdy background in personal training, kettlebell training and other functional training as well as martial arts means that I have a good list of exercises in my head. The logical pushing exercise was and is the floor press. The shoulder is not pushed to an extreme like laying on a bench.  You’ll need to pack the shoulder blades in and down for stability in most of the exercises you do. The floor stops the backwards movement of the arm at a safe angle. I started with baby weight so I could work on stability and proprioception. My advice is to not take this for granted. Many people have very poor proprioception. Commonly called balance in many cases, that’s an incorrect use of the word balance.

The other half of this superset is a bend-over-row. Once again baby weights and isometric focus for the shoulder. With time you can let your shoulder drop towards the floor a little and pull it back into place as part of the exercise. As always, when stability is gone… DON’T PUSH IT.  Stop there for the day. My natural progression was to rotate my body with the light weights while working on holding my arm in place with tension in the shoulder and back muscles. Once again … baby steps! In the beginning I noticed how my arm just was not attacked to my chest plate like it should be if I was not careful.This version of the bend over row has helped greatly. Look at this experience as a reboot of the system in which you are going to have to learn to use your body in new ways.

My advise is to work on some extra core strength while you have the time. I do legs one day and body and shoulders the next with a thirds day’s break to heal up. On the leg days, my lunges and so on are controlled by the static shoulder strength/stability that I have for that exercise. When there is no stability , I stop right there! You can alway use a machine to lift more with your legs. Saying that really hurt :( The next day I’ll do my shoulder superset and floor press/ BOR superset. I end both days with a lat-pull based on stability not lat. muscle strength. We are talking baby steps again. I hope to start working again soon. I can feel this exercise helping a lot and am looking forward to heavier weights. It’s all about controlling every second of the lat-pull. That means reprogramming the other muscles to hold and not just let go. It can be done simply by taking it slow and teaching your body to do it. Overhead press is the next frontier so to speak. This movemnet pattern will take a little while to build up. We all need a project, the overhead press will be mine.

If you are like me, it’s pure heaven to do frontal and lateral t-spine mobility while using the lat-pull machine. You will get the joint decompression that makes you smile. It can be weird in the beginning, because you are holding tension in some muscle to avoid stressing the sc-joint, while trying to relax and do mobility drills for other parts of your back/body. Forget the rotational stuff if you are like me.

A final note could be about escrima training. I have started training escrima a little bit and I am still testing what I can and can not do. I will not be swinging big heavy axe handles around for a while. I’ll be using light rattan sticks. Short power strikes are also out for a while to come. The “reboot” or reprogramming my body to hold the shoulder stable will effect my training for a while to come as well as the short power techniques used when that time comes. Who says old dogs can’t learn new tricks … when they have to. ;)

We have to look at the dynamic stresses we put on our bodies when doing fma. Knowing my body like I do, will get me up and running so most people would say that I don’t show signs but there will be limitations and a rebooting of the system. Things will have to be changed. New ways of developing power are just some of them. I am looking forward to escrima training. I feel like a kid looking through the window of a candy store. The challenge will continue to be baby steps.

My advice to anyone with the same injury is to do the same. Make sure the rest of your body works like it should to take the stress off the sc-joint. And most importantly do the research. All doctors, therapist and personal trainers are not equal. If you live in the Copenhagen area and you need a good physical therapist contact Niklas at Nivå Fysioterapi. The other therapist there are very good as well. Don’t be afraid to piss some doctors off. I was just a number and I am where I am in my rehab because I will not be a number. As in all things in life, take charge and responsibility for your life.

Stay Proactive in Life and Training