Rail balance - practical trainings part 2

Hi guys, as promised - back on the bar!

I have been hearing some feeds here and there, and the first circuit is working good ..or to better say is tickling many minds. Curiosity can be a far more interesting phenomenon to explore, develop and promote compared to inspiration.

Where inspiration is a red big bang, curiosity is more subtle - like a small spider walking into your ear as you sleep to make you wonder and wonder for a longer period of time.

It’s not that I refuse inspiration - it can play a huge role in boosting one’s motivation. I just believe it is overestimated and, as a booster, it can have a shorter nature compared to many other qualities.

Anyhow, this bar is not going to be walked by itself, off with the second circuit:

Intermediates - Circuit 2

Warm up

Forward and back walk (at height) – spend 5 mins without ever coming down

Shake it out on the ground.

Baramble*

A1. Hands behind the back / head / in pockets. The bottom line is, don’t use them! X 25/25 steps forward/backward

A2. Complex 1 - Side to front cross-step to back cross-step x 5/5 (switch side after each cluster)

A3. Complex 2 - Cat walk into forward walk x 10 in total

A4. Complex 3 - Squats to lunges x 10 in total

Try and complete A1-A4 in the least amount of time possible without decreasing the quality. X 2 sets / rest until your focus does not pop into your legs and feet again.

Bar drills 

B1. Bar turns x 10/10 reps - switch side each time

B2. Front position bar head touches (regress them using fists as markers) x 5/5 reps

B3. Side position to straight legs jump into same position x 10 total reps (do a very small jump, just let your feet off the bar, it should be enough for now)

Try and complete B1-B3 in the least amount of time possible without decreasing the quality. X 3 sets / rest until your focus does not pop into your legs and feet again.

Mounts 

C1. Bar mounts - one leg swing up x 25/25 total reps - switch leg each time / rest as much as you need in between the reps

To make the circuit harder, just increase the height of the bar.

Frequency:

This work will not exhaust you since it is made of a lot of small neuromuscular refinements, I suggest high frequency training. Minimum 4-6 times x week for at least a 3-4 weeks period to start getting some good results. Don’t underestimate rail balancing, something great can grow out of this.

Some more rebalancing tips:

• Think about the boat rule. What would you do if the sea goes wild when you are standing on a boat? You would lower your COM, you’d widen your stance to reorganize your structure in a better position as fast as possible. Every millisecond counts.
• Throw your limbs HARD in a last strife to counter balance.
• And the most important one - Fight! You have not fallen until you fall.

Soon the advanced variations on this topic,

Good balancing!

Paloz.

*Neologism I came up with to indicate dynamic “rambling” sequences on a bar.

*Music in video: Barbatuques - “Baiana” - which means ..curiosity ;)