- age 24 years
- 93kg (just over 206 lbs)
- professional Rugby League Player (Edinburgh, Scotland)
- previous injuries - a lot
- movement irregularities:
*limited dorsiflexion on both ankles, right foot more mobile for active pronation/supination
*limited functional hip extension with feet on floor - limitation coming from low back compression (ilacus/psoas maybe?) and pec/shoulder tightness, not so much from the rectus femoris.
*good functional hip flexion with feet on floor - more tension at end ROM in left hamstring (previously partial tear) compared to right leg
*What I call the "Scratch Test" (internal rotation/adduction of humerus - try to touch your finger tips together with one arm over the shoulders and one hand coming from the bottom of the shoulder) - the shits! His overhead flexibility was limited in general.
- His goal: to compete in fitness
Physical Testing
- Vertical Jump - 24.5" - good for his weight
- Front Squat - 331lb
- Power Clean - 275lb
- Power Snatch - 195
- Close Grip Bench Press - 280lb
- Seated DB Overhead Press - 75lb/hand x 1 rep (should be at 80/hand x 6 based on OPT CCP assessment)
- HSPU - 1
- Sorensen - 120 sec
- L/R Side Bridges - 120 sec
- Non-kipping Knees to Elbows - 15 - easy
- Split Squat - 90lb/hand @ 30X0 x 8 reps/leg
- 1 mile on Airdyne = 2:01 (finished, not excessively lactic, recover quickly)
- 10 rounds for time of 500m Row/15 Push-up Burpees - 30:20 (see attached pic) - completed in late November 2011
*As you can tell, the difference in modalities will dictate the heart rate "requirement" of the cardiorespiratory system, as the red dots indicate his heart rate at the end of the 500m row and the black dots indicate his heart rate at the end of the 15 push-up burpees (can anyone tell me why rowing would produce a lower average heart rate than push-up burpees? If so, post to comments).
*Interesting to note that his heart rate decreased as his performance slowed during rounds 3/4/5/6.
*His heart rate goes up initially, then drops (even as his performance stays relatively constant) and only after reducing his output for 15 minutes straight, begins to go up again (there is lactate in that blood...I need to buy a lactate analyzer like James has). His heart rate goes down, even when he feels and tells me that he cannot go any harder (and this is a person that can go through a lot of pain, so it is not mental). You will notice a lot of similarities between this pic and the next one.
- 5 rounds for time of 1000m Row/15 COVP Chin-ups/15 Thrusters - 75lb/15 Push-up Burpees = 36:23 (see pic below) - completed in late November 2011
*Compare with the first graph picture - What I took from this was that his inability to perform with excessive lactate in the blood and to recycle it/utilize it (look at his round 1 time and what had to happen in round 2 to compensate for the higher output in round 1 - part of this will be that he does not know his engine very well in multiple modality environments, but that is beside the point of the physiology going on). Again, it is hard to make an inference without having the blood test to prove it, but nothing else could explain the reduction in heart rate and performance, while still feeling like you are giving it your all. I mean, rowing a 5 minute 1000m row on the last 2 rounds and still feeling like you are going to die...WTF!
*Basically, from this 1 week assessment of all his physical abilities, he was lacking in certain areas in structural balance and was poor at clearing/using lactate (Lactate Endurance).
*Basically, from this 1 week assessment of all his physical abilities, he was lacking in certain areas in structural balance and was poor at clearing/using lactate (Lactate Endurance).
*Once we figured this part out, for the next 8 weeks he did Lactate Power and Lactate Endurance sessions 2-3 times per week (about 9-15 sets per week) as part of the weekly template I designed. The sessions built in both duration and # of sets per session. He was already strong enough to compete in CrossFit, he just need some technical work on the Olympic lifts, which meant there was less emphasis on strength, except on his overhead pressing strength.
Since November 2011 - J-Kohn has maintained his lifting number previously listed, with the exception of increasing his Power Clean to 285lb, and getting tons better at the Oly lifts. He has lost 7 pounds, mostly from food choices and doing the Neera Cleanse for 5 day in December. Now, look at what happened when we re-tested the last workout graph.
This graph was finished yesterday (the graph has been on the white board since November 2011). We tracked his heart rate (Brad Parkinson and DJ Wickham actually did this), scored laps times, row times (bottom left corner for 1000m Row times) all to see what had happened in the last 8 weeks. And, what a result it was. His round times, row times and overall time was much improved. More importantly to him as a competitor in the sport of fitness his heart rate was able to stay elevated during the entire event, even when his performance slowed slightly from round to round, signifying that he was able to now better handle lactate in the blood during a continued multiple modality aerobic capacity tester while providing sufficient oxygen transport (via the higher heart rate) to his working musculature...Mission accomplished. Jordan did say 2 things after finishing, 1) that was harder (breathing wise) than last time, and 2) Mike, lets never do that one again!
