Goals:
1. Go through knee rehabilitation program (by March 27).
2. Master guitar solo for guitar evaluation (by February 25).
3. Master current planche, front lever, back lever, and handstand progressions (by March 2).
4. Achieve high kicks and both the front split and side split (by March 2).
Strategies:
1. Go through knee rehabilitation program (by March 27).
I am currently following the knee rehabilitation program outlined in
An Athlete's Guide to Chronic Knee Pain, by Anthony Mychal, which can be found here:
http://anthonymychal.com/2012/01/an-athl...knee-pain/. I will exercise more voluntary control over my hips and feet, which if left relatively inactive can cause the knees to work past their capacity, hence the chronic knee pain. It consists of daily isometric work, stretches, holds, and massages which help activate the hips and feet. I will ascend a new stage every two weeks. There are five stages, but the fifth is indefinite as it is maintenance at that point.
2. Master guitar solo for guitar evaluation (by February 25).
I am attempting to master a a guitar solo for a guitar evaluation. The song is
Canarios: [video=youtube;iyhF9KEiDsc]http://www.youtube.com/watch?v=iyhF9KEiDsc[/video]
I will dedicate 8 days to every music sheet (there are three total). I will attempt to focus on only one set of measures at a time in order to better assimilate the solo. I really have no choice here unless I want to lose face and choke in front of the people evaluating, my teacher, and my family. Hopefully I can upload updates via youtube.
3. Master current planche, front lever, back lever, and handstand progressions (by March 2).
I am currently implementing some progressions from
Building the Gymnastic Body, by Christopher Sommer. There are progressions for the planche, front lever, back lever, and handstand. I will first determine which progressions I get stuck at in each of these skills and I will work them at least five times a week. For example, say I can hold a tucked front lever for 12 seconds. Divide that time by two and divide 60 seconds (Sommers recommends 60 seconds of work per skill progression) by that amount (6 seconds) to get 10, the number of sets. Rests will be brief. After I am able to hold each individual progression for more than 30 seconds, I will move on to the next set of progressions. This will be done at least five times a week; it does not have to be five days in a row.
4. Achieve high kicks and both the front split and side split (by March 2).
This is pretty simple. Front leg lifts 3x12, back leg lifts 3x12, and side leg lifts 3x12, and some arm swings 3x10 and torso twists 5x10 for the sake of it. I've wanted to develop good flexibility for kicking because I like kicking. The above is considered dynamic stretching, which is followed up by static stretching of the hamstrings, quads, calves, inner thighs, outer thighs, chest, back, and hands (for guitar), each for thirty seconds. I also like to sit in both the front and side split for thirty seconds or so. This is about the only thing I've been doing with any regularity. Kicks are satisfactory, but I can do better. Perhaps I can upload updates on youtube as well.
The Official Lifestyle Goals 2012 Thread
