HOW-TO: HUMAN FLAG CHRONICLES: PART 4

So when I made this post on twitter on March 26th:

"Drawing the line in the sand and staking my claim: I will have my human flag flying within 6 weeks of today. #strongday"

This is the response I received from @adstraining8 in Manchester:

"let's do it ! 6 weeks challenge !??"

And in only 4 weeks, @adstraining8 (aka Adam Crofts) has SCORED in the photo below!

Adam Crofts: Human Flag: twitter.com/adstraining85

OK! So I have roughly 1.5 weeks left in our challenge (May 8th is my deadline), but I am going to give it a go a week early on this coming Sunday (May Day) in a workout / seminar with the BARholics at Crossfit Mean Streets in Downtown L.A.

I've been buckling down on my bodyweight routine and I'm feeling STRONG (of course...) so we will see what happens!  Hopefully I'll have a pic of myself to post next week!

Atta boy, Adam.

This week's post is dedicated to you.

Have a strong day, Adam!

HOW-TO: HUMAN FLAG CHRONICLES: PART 2

On March 27th, I gave myself 6 weeks to get my flag flying.

I'm still aiming for that.

Though, due to the zealous workout I had with The Barholics on March 25th, I had a slight strain where my left deltoid meets my brachialis.

And *poof* there goes week 1 of 6 directly out the window due to rest and recovery.

Regardless, I'm still aiming for a 6 week deadline which is May 8th.  And one week before that, I'll be heading out to a seminar given by The Barholics at Crossfit Mean Streets in Downtown L.A.

So, I'm just buckling down on shoulder-heavy bodyweight exercise until then.

Hopefully I'll have some progress to show by then even though it will only be week 5 of 6.

Tonight was:

12-12-12 Handstand Pushups
15-13-11 Wide Grip Pullups
6-6-6 Dragon Flags
25-25-25 Dips
10 BOSU Pushups

Wow.  I was spent.  I can normally crank out some serious pushups.

At the end of the bulk of the exercises, I was toast so I squeezed 10 BOSU pushups in and called it a night.

It's thrilling because I had trouble with my right shoulder for the better part of last year.

And it's BACK!

So now it's time to get down to business.

Human Flag business, that is.

Have a strong day, flag flyers.

HOW-TO: HUMAN FLAG CHRONICLES: PART 1

So, I'm drawing the line in the sand.

I'm giving myself 6 weeks to get my Human Flag flying.

And, I'll be documenting it as best as I can on this page.

Jason Statham: Human FlagThe first time I saw a Human Flag, it was a photo spread of Jason Statham in Men's Health.  Actually, it was the exact photo you see to the right.  I just thought it was totally rad.  Well actually, I thought it was rad, but at first I thought it was Photoshop trickery.  And then it punched me in the face that it wasn't.

I've searched for a tutorial on how to work up to a human flag and haven't really found one of substance yet.  Perhaps after all is said and done, this series of blog posts can be just that tutorial for someone else.  I've found a video "tutorial," but it was mainly a dude just doing a human flag and not speaking or giving any tips.

So here we go.

1)  I've been working on core strength for years.  I feel like I'm there, I just need to get used to the balance / sensation of holding myself sideways... once I get myself up there that is.  If you want specific exercises and such, I can dig into that later, perhaps with another post.  But for now, just know that CORE training has been a CORE-nerstone for my workouts since 2005.

2)  I was doing a serious amount of handstand pushups a couple years ago, so my shoulder strength was on par... and then I was battling right shoulder trouble for the better part of last year.  After some massage, I'm rehabbed and ready for the muscle memory in my shoulders to kick in and get back up to par within weeks.

3)  I went to a brief clinic given by The Barholics at Crossfit Mean Streets in Downtown Los Angeles last Friday.  From their observations, I have the base strength, I just need to fine tune / strengthen some things (aka shoulders) and start by jumping myself up into the basic human flag hold but with my knees tucked in until I can extend them - even if only one at a time.

Which makes complete sense, as this is almost the exact process I take someone through when I'm helping them strengthen their Rainbows (laying flat on one's back with arms out to the side and legs up toward the ceiling making a 90-degree angle with your legs and upper body then arcing your legs side to side to touch the ground on each side with your feet).  I will have them start with their knees bent and just arc their legs side to side trying to get their knees to touch the ground.  Then, I'll have them hold a medicine ball between their bent knees and work their strength up in that fashion until they can do a full rainbow with their legs extended.

Thus, it seems that as a trainer I SHOULD KNOW that the best way to begin is to start with my knees tucked until I can extend them, but sometimes you just need to hear it from someone else to crystallize and make clear your course of action.

The picture above is not me.

But it will be soon.

Who knows, maybe in a year from now, I'll be posting a pic of me doing an Iron Cross.

Stay tuned.

Feedback and input is welcome.

Have a strong day, people.

Bravo out.