The CK-FMS has really opened my eyes. (Not that I wasn't concerned about certain things that my clients were showing me before in their performance.) I just didn't know exactly what to do about it. With the new tools of the CK-FMS, I have a clear road map to follow with each individual.
To explain further, I have a client who scored a 16 on the initial screen (which is pretty good…2 points above average). When he came back the day after we screened we worked on the assessment versions of the TGU and the Single Leg DL. After a few reps each with and without resistance I noticed a big ankle mobility issue which didn't really bare its fangs on the FMS. We went straight into a series of corrective strategies and tried the Single Leg DL again. The client went from dead lifting off of an 8" box to a full range SL DL with no asymmetries...immediately! I would also assume the bridge portion of the TGU is going to improve as well.
So there's a real world example of how quickly the system can work.
Now a little dead lifting. I haven't had a "real" workout since Monday, Aug. 4, about two weeks ago. All the residual I'm getting from teaching has been nice though as well as the deloading break.
This workout was to see where I was on the dead lift. This showed me my baseline since I haven't pulled since the April Tactical Strength Challenge. After watching the video, I notice some rounding in the upper back, but that usually happens when I go above 90% of 1RMax. I felt unusually good afterward, even now, two days later.
After DL I supersetted weighted pull ups w/ single leg dead lifts and concentrated on tension and form. This got me more worked up than the dead lift workout. Here's the workout broken down.
Wall Sit w/ OH Press
Corrective TGU w/ OH Walk and C-Spine/T-Spine Clearing
Worked up to 425 Sumo & Conventional
545 - Failed
425 or 82.5% - 3X3 - Last Rep w/ 10 second iso-hold
I worked conventional just because I felt more comfortable there. I've been slowly transitioning to conventional and I'm surprised how awkward sumo feels now.
Weighted Pull Up w/ 10kg
10, 5, 5
Single Leg Dead Lift
24kg - 3x10 L/R