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


John Kiefer video: Carb backloading, insulin hacking and more with Abel James show

John Kiefer video: Carb backloading, insulin hacking and more with Abel James show

Yet another cool podcast/video from the Abel James podcast The Fat Burning Man. It’s no secret that we eat Paleo’ish. The Latosa Concepts FMA Blog is not a nutrition blog but nutrition and training are part of the knowledge a person should know about when they become an instructor ( At least in my book! ).  Ergo this post and the one that are related. Who knows maybe there will be a physical fitness and conditioning post soon. I am in the process of training my shoulder up so it may not be too long. Just don’t expect to see me yanking 150 kg around like I did before the accident.

Any Hoo! back to the subject. Carb Backloading is a way of limiting the carb intake to specific times of the day. We use clean (paleo’ish) carbs. Some people eat their proverbial cake. We are sticking with the gluten free stuff. There are a lot of good reasons to to this, but I’ll let the man himself tell you about in the video. John Kiefer is a cool mix of a chemistry nerd and trainer who knows what he’s talking about. The Carb Backloading program works well for many people. Enjoy the Video.


Stay Proactive in Life and Training


One Arm MMA Fighter. Motivational Video.

One Arm MMA Fighter. Motivational Video.

This post is going to be fast and easy. It’s the beginning of 2014 and we all need a kick in the butt. If the man, Nick Newell, in the video can do it, we all can do it. What ever it is. Be smart, but don’t make excuses when something can be done to reach your goals.

I’m really looking forward to great things happening in 2014. My shoulder/collar bone joint is getting better and I hope to be working in a month or two. I’m looking forward to a bunch of escrima training to catch up after such along break. Are you getting off your ass?

Stay Proactive n Life and Training

C Williamson

FMA talk live podcast about Escrima, Arnis , Kali and more.

Check out FMA talk Live for information and interviews about Escrima Kali, Arnis and more.

I was talking with the guys about this podcast, I thought others might like to check it out. You can click here to see the FMA Talk Live site and podcast. It’s always great to hear and read about how other instructors look at their systems and teachings. I have it on my phone via Itunes. It’s well worth the time.

Stay Proactive in Life and Training


Kelly McGonigal: Controlling our Willpower

Kelly McGonigal: Controlling our Willpower

It’s time we look at what happens inside the human head / heart and body because of mental perspective. Stress is one of the largest factors when looking at intestinal permeability (example from nutrition). We ancestral eaters like to talk about gluten and so on. But going ancestral is called a lifestyle change because it’s about everything. We try to incorporate mental ideas and perspectives into the Latosa Concepts Blog posts. The video below with Kelly McGonigal is yet another one of these posts. “it’s all how you look at it,”… How many people have heard those wise words. (when used in the correct situation !!! ). Watch /listen to the video and start to really think about how you act / react to stress and other things in your life.

Heck it could be a self-defense situation you have to learn to see in a slightly different way in order to best cope with it.  Watching the people around me go through many situation that professionals have to live and cope with has helped to enforce the importance of this simple truth. Enjoy the TED video.

Stay Proactive!


Kelly Sarrett: Mobility Wod Principles

Kelly Starrett: Mobility Wod Principles video.

The name says it all. I watched this video again the other day.


Demo and explanation of FMA by GM Inosanto

Demo and explanation of FMA by GM Inosanto

I hope ya’ll are doing well. The sun is still shining and that makes a Texan in DK happy.

I thought it would be great to get back to the actual subject of this blog… FMA or Filipino Martial Arts. We have posted some videos that are about viking sword making and history, Japanese katanas and the culture around it, and other cool things like knives made from railroad spikes. The series of posts will continue. Today we are getting back to the FMA subject.

GM Inosanto did a demo and history presentation for the Smithsonian museum once. You will see him talk about the FMA history and show some techniques in the video. At the end he answers questions.

Stay Proactive  and Enjoy!


Strength and conditioning for people. Kelly Starrett interview on Fat Burning Man show.

I have started my sprint training now. It’s a challenge to hold my arm in to my body but it can be done. We old farts need to keep our speed up for escrima training. ;) What have you been doing?

I hope ya’ll are doing well. I’ll be pulling out the nerds for this one. The personal trainer in me, the kettlebell coach, the ortho-shoemaker and the combative escrima instructor get excited about the video interview below.

To give a little back ground, we’ll start with some competing theories that supplement each other at different points. There are different systems of thought that govern treatment and training of the human body.

Part of the basis for Z-health is the order of mobility and stability in the joints of our body. The general principle is this. Ankle joint = mobility, knee joint = stability, hip joint = mobility, lower back = stability and so on. Hopefully you get the idea. Lack of a given function in a joint means the load is transferred to the next joint up or down the chain. An example is the way some people squat with a rounded back and their knees goes waaaay forwards. Other people hinge much more in the hip joint and look like they are doing a squat. Because the hip joint works some what like it should, you see a better squat and that person does not have knee pains.

In another system people talk about how the body activates other muscle around a joint to stabilize it. Why? Because the muscle that should have been activated to start with never kick in. One of the corner stones of this Muscle Activation System is how our nervous system is triggered to work optimally if a specific muscle starts the movement chain.

We all have experienced the gym class in school, where you do a lot of static stretching to warm up. That was the general idea for years. The modern criticism of this idea is that the nervous system becomes slow and is slow to compensate and adjust as needed. The result is an injury because the nervous system did not quickly activate the muscle(s) needed to perform the skill.

What happens if we start to look at the common ideas of the different systems and start to look at what is a common factor in all systems. Yoga, general static stretching that the Dr. tells you to do for neck pains (The problem is short muscle on the front of your body compared to the back side by the way), olympic weight lifting training, and martial arts. The answer is you start to get an understanding of how our bodies work in the best possible manner.

I have been a big fan of coaches like Mike Boyle and Martin Rooney for while now. That’s because they say a good specific sport athlete should be a good general athlete. Of course a baseball pitcher will have to work more on shoulder issues compared to some other type of athlete. The key is that there should be some common ground if we are to avoid pain, injuries and have a general sense of well-being … not to mention longevity.

The same goes for escrimadors, BJJ fighters, karate folk, smart crossfitters, RKC kettlebell coaches, and olympic weight lifters. I’ve been checking out some videos from Kelly Starrett for a while now. We can always talk about the difference in treatment and training according to differing systems, but lets talk about what they have in common instead. When we do that we see how a KB swing can help an escrimador become stronger faster and have a better balance. The escrimdor’s everyday life becomes better because his body works like it should. That’s why the podcast/video below is really cool and the different nerds in me get excited by the video. ( It get’s crowded in here sometimes!) ;)

I hope ya’ll enjoy it. Have a great day.

Stay Proactive in Life and Training


Demonstration of Ginastica Animal with Malte Frid-Nielsen

I hope ya’ll are doing well. I ran across this video with Malte the other day. I just had to post it. Malte was my BJJ instructor when I took private lessons. To start with he is just smart and very pleasant to be around. On top of that, he is a very capable BJJ instructor. He could adapt training to suit my needs and interest regarding the company goals we had set. I could go on but this post would be too long. Many of the BJJ warm-up drills he used sometimes inspired me to use BJJ warm-ups as a part of a kettlebell class I taught. When I stopped teaching at the center in town he kept up his interest for the many Ginastica drills and other aspects of training. His seeking of more knowledge took him to South America to learn. Knowing Malte, this video is just a start of some of the stuff he came back with.

Any hoo! Enjoy the video, you can see his acting skills show themselves as well as his knowledge of Ginastica.