Don't Be Selfish - Give your Partner Everything

When you train with someone in class they are your pupil and your friend.  I'm there as a coach, a guide, someone to point the way and lay the foundations of training. We all have different teaching styles.  I'm a group corrections man - unless I see someone who really needs help. I'm hiding in the shadows. I'm not walking about all the time in your face otherwise I'd be stopping you every two minutes to give you something else.  That being said, it gives me nothing but joy when I see guys training and offering each other advice and making that person better.  You are a teacher yourself and the best way to solidify your knowledge is to pass it on to someone else. They will ask you questions, and you sometimes have to think about the answers which is a good thing.  Don't look at it like 'oh hell, I'm partnered with a newbie'.  You were that guy once, and someone probably helped you along.  Come out your comfort zone once in a while and get a new partner and help someone out - that's what you are there for - to be a better person.  The benefit in Krav Maga, or in any of the other fighting systems, is that often with a new start you get someone untainted and raw and they fight in a more realistic way.  Remember, if you get drama outside its more than likely from a regular guy not someone with a lot of training.  They move completely differently.  So, wether your are in one our martial arts, Crossfit or technique classes, bear all this in mind and don't be afraid to help others out. Give them the benefit of your own learning curve. Help them avoid the mistakes you made and see your own skills and confidence accelerate. 

Injuries - take control

Since I’ve been working as a PT I’ve seen a lot of clients with long-term injuries. Some of them have been nursing injuries for years, the attitude being: “well, I’m getting old, what can I expect?”

It never ceases to surprise me that people will accept something that decreases their quality of life, disabling them for a lot of activities rather than finding out what they can do about it.

When I had cartilage removed from my knee about 17 months ago the first thing I wanted to know was how soon could I squat again. My surgeon, for all his awesomeness as a surgeon wasn’t great shakes as a weightlifting coach and told me “never”. Instead of following the advice of someone who had clearly never set foot in a gym before, much less  move a barbell around, I did as much research as I could within the weightlifting community: online, first-person and from a sports physiotherapist. I now squat as much as I did before the op, without pain.

If you have an injury, there’s no need to let it change your life forever. Speak to a professional. Find out what kind of training you should be doing to get back to your peak performance. Unless your doctor is a sporty type of person, I’d say ignore him or her and go straight to a physiotherapist for useful, realistic advice.

I like the people at Edinburgh University Centre of Sport and Exercise:

http://www.ed.ac.uk/schools-departments/sport-exercise/fasic/services/physiotherapy

 Expect to pay about £35 per session. Think about it: If you don’t look after your body - where are you going to live?

Mercy

Spot Like a Boss

There will be times you'll need an extra pair of hands at the gym. Typically, this would be when you're bench-pressing and want to push yourself to the limits of your strength and endurance without being crushed under a loaded Olympic bar. Occasionally your day will be ruined when an overenthusiastic spotter steals your final rep from you by jumping in too early, usually proclaiming the lie: "It's all you". 

While you can't ensure this never happens to you (unless you always train with a buddy, more on buddies at a later date) you can ensure that you're never the mook who overspots. Here's how:

1) Ask the spottee what they need from you. Do they want the bar handed to them or are they happier to unrack the bar themselves?

2) Establish how many reps they want to perform.

3) Don't shout words of encouragement at them. While some people like that sort of thing, it's safer to assume they don't.

4) Let them know you won't touch the bar unless they signal for you to do so. It's reassuring to know you can take your sweet time squeezing out that last rep without unwanted "help".

If someone asks you to spot them and you don't think you can do it, it's fine to politely decline. If you want to spot someone bench-pressing but have never done it before, here's what to do: Stand behind the bench, close enough to get your hands on the bar when needed, not so close as to be a distraction. If the person wants help unracking the bar (while their hands are on the bar ready to receive) bend your knees, clasp your hands together and nestle the bar in the crook of your elbows (this is safest for your back). Count aloud to three, lift the bar into position (mid chest, or when they provide resistance). Say: "your bar," as you transfer the full weight to their hands. If you need to help them with the bar at any time use both hands to rerack the bar. They will still be pushing so don't be intimidated by the weight. It will be a joint effort.