July 14, 2015
SKILL: EMOM 10:00 – 1 x candlestick to burpee + 4 x pistols (2 per leg) – working on transferring of bodyweight!
WOD: For time,
50 x Double Unders
10 x Front squats
40 x Double Unders
8 x Front Squats
30 x Double Unders
6 x Front Squats
20 x Double Unders
4 x Front Squats
10 x Double Unders
2 x Front squats
Why do Pistols?
Balance-pistols teach what is referred to in Internal Martial Arts as “rooting”, as in the roots of a tree, forming a solid connection to the ground. Because we are shifting the body’s center of mass over a narrow base of support, and for an extended range of motion, balance is challenged and trained in a dynamic fashion.
Flexibility-the muscles and joints of the legs, low back, hips and ankles are required to work at the extreme ranges of motion, both in flexion and extension.
Strength-the powerful muscles of the glutes and thighs are moving the body weight throughout a very narrow base of support, thereby recruiting tremendous stabilizer function in all the lower body joints; tension is maintained throughout the eccentric, isometric and concentric portions; the core musculature is recruited to maintain balance and alignment.
Coordination-the neuromuscular system is challenged by the multiple requirements involved in pistol practice-balancing, contracting and stretching.
Focus/Mental attitude-a clear focus and concentration is required to maintain control over the body; fear and restricted movement is overcome by releasing our fear of falling and reintroducing freedom of motion.
Developing the Pistol.
- Weighted back squats to full depth: If you already have the strength to move through the complete range of motion of a back squat, working toward a pistol will be much easier. Remember to focus on solid technique before going up in weight.
- Modified single leg step ups with bodyweight shifted forward over the top leg and a dorsiflexed foot with the bottom leg: This is harder than it seems, because you have to resist the urge to use your bottom foot/leg for assistance.
- Pistol squats onto a box starting with a high box and gradually moving on to a shorter box: No need to sit fully on the box; keep your weight over your bent leg and just touch your butt lightly to the box before standing. As your range of motion increases, continue to lower the box height.
- Assisted full range of motion pistols using a door way, bands, or a counter-weight:Stay focused on your technique, as the assist can give you a false sense of stability, especially at the bottom of the pistol.
- Deck pistols using a back and forward roll to generate momentum into the pistol:Practice rolling back and standing up with two legs before you work on standing up with one leg. This is still challenging, but the extra momentum will help you stand up.
Courtesy of the Tabata Times.