A solo I'm learning on violin. I love it and it's not too challenging either. Youtube's new Clips feature is a great help for extracting solos and licks like this - just take a clip of what you want, then use the speed control to slow it down as needed.
Saturday, June 21, 2025
Friday, June 13, 2025
Tendon Burn Count: Week 1
For the Monday session, I did 3 reps per exercise, with a minimum 20-second rest between reps. This was ok for the Zercher Lunge because I was able to hold for only 17 sec, so about 20 sec. rest between reps was fine. This was also fine for the next exercise, which was Calf Raise. Overhead Press took more out of me. I had the load set to 70% of 1-rep max, as with the other exercises, but Overhead Press 30-sec. hold at 70% RM just felt harder. I needed quite a bit more than 20 sec. to rest between reps. Bicep Curl and Standing Shoulder Extension were similarly demanding. By the time I got to Standing Shoulder Extension, I'd accumulated quite a bit of fatigue anyway.
The study that inspired this program mentioned that the athlete consumed baking gelatin and orange juice, one hour before each training session. Baking gelatin is a cooked form of collagen. The body will synthesize more collagen for tendon strengthening if collagen and vitamin C had been ingested 30-60 min. before training. Ingesting these supplements after training is apparently also fine, but tendon development may not be as quick I guess. I went ahead and ordered hydrolyzed collagen powder, which arrived Tuesday. Before the Wednesday and Friday sessions, I ingested a bit of water mixed with the collagen powder, and at least one glass of orange juice.
For the Wednesday and Friday session, I did the exercises in a circuit, for 3 rounds, resting as needed. This was bit more time-efficient than doing 3 sets per exercise.
The study that inspired this program mentioned that the athlete consumed baking gelatin and orange juice, one hour before each training session. Baking gelatin is a cooked form of collagen. The body will synthesize more collagen for tendon strengthening if collagen and vitamin C had been ingested 30-60 min. before training. Ingesting these supplements after training is apparently also fine, but tendon development may not be as quick I guess. I went ahead and ordered hydrolyzed collagen powder, which arrived Tuesday. Before the Wednesday and Friday sessions, I ingested a bit of water mixed with the collagen powder, and at least one glass of orange juice.
For the Wednesday and Friday session, I did the exercises in a circuit, for 3 rounds, resting as needed. This was bit more time-efficient than doing 3 sets per exercise.
How to Practice Melodic Development (Donna Lee)
Here' a lesson on how to take a melodic phrase and extract useful musical vocabulary that can be applied to various musical contexts, instead of just in the original song and key.
Here Robbie Barnby does not focus on the entire Donna Lee head, probably because it's such a long head. Instead, he focuses on a 3-measure fragment of the head which happens to be played over a major 2-5-1 chord progression.
One of the comments on the video stated it's the Honeysuckle Rose lick. It's really more than just that lick though. The Honeysuckle Rose lick is played on the 2 chord of the 2-5-1 progression. The rest of the fragment goes with the 5 and 1 chords and are not part of the lick at all.
Here Robbie Barnby does not focus on the entire Donna Lee head, probably because it's such a long head. Instead, he focuses on a 3-measure fragment of the head which happens to be played over a major 2-5-1 chord progression.
One of the comments on the video stated it's the Honeysuckle Rose lick. It's really more than just that lick though. The Honeysuckle Rose lick is played on the 2 chord of the 2-5-1 progression. The rest of the fragment goes with the 5 and 1 chords and are not part of the lick at all.
Thursday, June 12, 2025
Current flexibility and core training
I started training under the program Systematic Core Training For Kettlebells (SCT4KB) by Geoff Neupert. I've previously worked on Hollow Body Hold and L-Sit, both of which are included in SCT4KB, but eventually gave up on both. I tried following tutorials by GMB and others but I needed details like how many seconds to hold a position and for how many repetitions for the first workout; and how to increase the hold time over time. These details were missing in those tutorials. SCT4KB has charts that clearly lay out the hold times and reps for each exercise, on a per session basis - like 10-sec. hold for certain reps for the first session, 15-sec. hold for certain reps for the next session, and so on until the 9th session when you're doing a 50s hold for only a couple of reps. This is a huge improvement over those L-Sit and hollow body tutorials that I gave up on.
So in the time between giving up on L-Sit and Hollow Body, and discovering SCT4KB, I wrote off ab/core training altogether, deeming it unnecessary for my fitness. I felt like my abs were getting enough work from doing pushups and pullups. My mind started to change when I got Geoff's other program Sore Joint Solution, which introduced me to Geoff's P3 Protocol, which taught me about diaphragmatic breathing and the hidden core. SCT4KB was released later and was described to be a program that, like SJS, also incorporates P3 Protocol. The main difference is SCT4KB is built on the SSP (Stability -> Strength -> Power) model, with Stability built on P3 Protocol. SC4TKB was released shortly after my latest low back injury and recovery, so SCT4KB training as insurance against further low back injury was a good enough selling point.
SCT4KB is designed to be bolted on to whatever other fitness training is being done. SCT4KB exercises fall under Stability, Strength, and Power categories. Trainees generally start with Stability exercises, then gradually add in Strength exercises, eventually phasing in more Strength as the trainee progresses out of Stability work.
SCT4KB is based on Neupert's P3 Protocol. So is his mobility program Sore Joint Solution. Because of my previous training with Sore Joint Solution, I was able to progress out of most of the Stability exercises in SCT4KB, except for the Side Lying ones. So at present I alternate my SCT4KB sessions between Side Lying and the Hollow Body Hold out of the Strength category.
In the hollow body hold progression, I'm currently working with one leg straight and the other leg bent. Last week I achieved a 60-second hold on each side with the foot of the bent leg close to the butt. Earlier this week I attempted a hollow body hold with both legs straight. I was able to do it but had to hold the legs at a higher angle. So now I'm working with one leg straight and the other leg still bent but with the toes of the bent leg near the ankle of the straight leg. Among the exercises recommended after achieving the full hollow body hold are L-Sit and Hanging Leg Raise.
There might be an assumption, though I'm not sure, in SCT4KB that by the time the trainee progresses to training L-Sit or HLR, hamstring tightness will not be an issue. If hamstring tightness is indeed an issue, I might take on an exercises that is not included in SCT4KB - the Seated Leg Raise a.k.a. Pike Pulse. I tried it as taught by Eugene Teo. What originally caught my attention was Teo's promotion of this exercise as a way to improve hamstring flexibility while also strengthening hip flexors, which are the antagonists for the hamstrings. The Gymnastics Method channel teaches a slightly different version of the Seated Leg Raise. I might incorporate some ideas from this other version. I may also look into Gabo Saturno's hamstring routine.
On my workday breaks I do the following exercises for improving flexibility:
I may look into some exercises from an E3 Rehab video on improving shoulder range of motion. I need to improve my shoulder flexion for double kettlebell press. I've founnd in the past that KB pullover improved shoulder flexion. This video has a a similar pullover exercise. It also shows a one-arm pullover and other exercises.s
So in the time between giving up on L-Sit and Hollow Body, and discovering SCT4KB, I wrote off ab/core training altogether, deeming it unnecessary for my fitness. I felt like my abs were getting enough work from doing pushups and pullups. My mind started to change when I got Geoff's other program Sore Joint Solution, which introduced me to Geoff's P3 Protocol, which taught me about diaphragmatic breathing and the hidden core. SCT4KB was released later and was described to be a program that, like SJS, also incorporates P3 Protocol. The main difference is SCT4KB is built on the SSP (Stability -> Strength -> Power) model, with Stability built on P3 Protocol. SC4TKB was released shortly after my latest low back injury and recovery, so SCT4KB training as insurance against further low back injury was a good enough selling point.
SCT4KB is designed to be bolted on to whatever other fitness training is being done. SCT4KB exercises fall under Stability, Strength, and Power categories. Trainees generally start with Stability exercises, then gradually add in Strength exercises, eventually phasing in more Strength as the trainee progresses out of Stability work.
SCT4KB is based on Neupert's P3 Protocol. So is his mobility program Sore Joint Solution. Because of my previous training with Sore Joint Solution, I was able to progress out of most of the Stability exercises in SCT4KB, except for the Side Lying ones. So at present I alternate my SCT4KB sessions between Side Lying and the Hollow Body Hold out of the Strength category.
In the hollow body hold progression, I'm currently working with one leg straight and the other leg bent. Last week I achieved a 60-second hold on each side with the foot of the bent leg close to the butt. Earlier this week I attempted a hollow body hold with both legs straight. I was able to do it but had to hold the legs at a higher angle. So now I'm working with one leg straight and the other leg still bent but with the toes of the bent leg near the ankle of the straight leg. Among the exercises recommended after achieving the full hollow body hold are L-Sit and Hanging Leg Raise.
There might be an assumption, though I'm not sure, in SCT4KB that by the time the trainee progresses to training L-Sit or HLR, hamstring tightness will not be an issue. If hamstring tightness is indeed an issue, I might take on an exercises that is not included in SCT4KB - the Seated Leg Raise a.k.a. Pike Pulse. I tried it as taught by Eugene Teo. What originally caught my attention was Teo's promotion of this exercise as a way to improve hamstring flexibility while also strengthening hip flexors, which are the antagonists for the hamstrings. The Gymnastics Method channel teaches a slightly different version of the Seated Leg Raise. I might incorporate some ideas from this other version. I may also look into Gabo Saturno's hamstring routine.
On my workday breaks I do the following exercises for improving flexibility:
- For hip mobility - eg. better straddle, ankle mobility and some hamstring flexibility, I'm doing door frame supported cossack squat
- For shoulder extension mobility and some posterior chain stretching, I'm doing forward bend with shoulder extension. I'm using a Stick Mobility stick, which is admittedly on the luxurious side but they feel so nice to grip and work with. My longer Stick Mobility sticks allow really wide grips, so with a very wide grip I don't really need to attach a weight to help with the shoulder extension.
- Windmill stick for T-spine mobility. Improved T-spine mobility can lead to improved overhead reaching mobility.
- Passive hang to improve shoulder flexion for handstand or holding double kettlebells overhead with elbow completely locked. I can do at least 40 seconds.
- Finger Extension with rubber bands if the elbows feel sore from hanging
- Shoulder rotations from Chen Zheng Lei warmup
I may look into some exercises from an E3 Rehab video on improving shoulder range of motion. I need to improve my shoulder flexion for double kettlebell press. I've founnd in the past that KB pullover improved shoulder flexion. This video has a a similar pullover exercise. It also shows a one-arm pullover and other exercises.s
Saturday, June 07, 2025
Stress Relaxation Training for Tendon Strength and Pain Reduction
Burn Count is a training program from the book Ultimate Isometrics Manual, by Paul Wade, for use with the IsoMax/Isochain. The stated goal of Burn Count is to build strength and muscle. Most IsoMax/Isochain users tend to think of Burn Count as a muscle building (hypertrophy) program.
This article summarizes the content of a video by The Movement System about tendon stress relaxation and how to train to achieve it for pain relief and for tendon strength gains.
The Movement System later published a followup video on the science of tendon strength training, specifically stress relaxation. This later video repeats a fair amount of content from the earlier video. Some differences in content compared to the earlier video:
Based on the info on the above tendon strength videos, I came up with this isometric tendon stress relaxation training program/protocol which I decided to call Tendon Burn Count. The name is inspired by the Burn Count program from the book Ultimate Isometrics Manual, by Paul Wade, even though it doesn't have much in common wit Burn Count other than a similar hold time:
Thus, I did my first workout under Tendon Burn Count. I've done 30-sec. holds under Burn Count, but not at 70% 1-rep max. 30s holds at 70% RM is noticeably more difficult than in my previous experience. I did my selected exercises in a circuit, taking just enough rest to catch my breath between holds and resting at least 20s between rounds. I chose 5 exercises so I figured I'd be resting 30s x 4 = about 2 min. before I circle back for another rep of the same exercise. I have golfers elbow so my forearms ached when I did 30s bicep curl, but not more than a 3 out of 10 on the pain scale - Matt Schiifferle's back spiral technique helps here too. I'll increase load if I'm able to hold 45 seconds.
Zercher Lunge with the bar at a low setting has always been difficult for me. I can't hold at that position for 30s no matter how low I set the target load. I decided to go with a 20lb target load. The 20lb setting is low enough to get the bar to start beeping with minimal effort, but not so low that the bar will start beeping too easily. My best hold time for this first workout was 12s. Achieving a 20s hold would be good for me.
For the Calf Raise I went with a supinated straight-arm grip, to try to avoid too much pronation, per Geoff Neupert's video on pronation/supination balance. 70% 1RM was a challenge, but not as much as balance.
Overhead Press at 70% 1RM was also challenging but I was still able to do 30s.
Bicep Curl was a little painful for my elbows, but well short of the amx 4 out of 10 on the pain scale.
Standing Shoulder Extension felt ok for my low back win the tuck front lever like position. I felt my low back and quads working but not in way that felt dangerous for the low back. This exercise targets the lats and the teres major, which both contribute to shoulder stability. I'll try a wider grip next time to see if the teres major can be targeted a little more.
The main indicator for me as to how well Tendon Burn Count works is how my elbows feel after 3 months. Another indicator is change in my 20kg kettlebell strict press rep max. The rep max at the start of this program is 3. I'd like to do the Kettlebell Burn program sometime this year - the minimum rep max for that is 4. So improving rep max to 4 would be fine for me.
This article summarizes the content of a video by The Movement System about tendon stress relaxation and how to train to achieve it for pain relief and for tendon strength gains.
The Movement System later published a followup video on the science of tendon strength training, specifically stress relaxation. This later video repeats a fair amount of content from the earlier video. Some differences in content compared to the earlier video:
- Isometric hold per set should be 30-45 seconds, compared to just 30 seconds
- It takes up 3 months to expect significant changes in tendon strength, compared to the earlier statement that changes can manifest in as little as 2 months.
- If the targeted tendon is pain free, only 1 exercise is needed to strengthen the tendon. 2-4 exercises targeting the same area are recommended for reduction of tendon pain.
- Aim for 7/10 intensity, which should be about 70% of 1-rep max.
- 3-6 sets of each exercise is the recommended volume for one session
- Sessions should be every other day or 3-4 times per week. Do not do this every day.
Based on the info on the above tendon strength videos, I came up with this isometric tendon stress relaxation training program/protocol which I decided to call Tendon Burn Count. The name is inspired by the Burn Count program from the book Ultimate Isometrics Manual, by Paul Wade, even though it doesn't have much in common wit Burn Count other than a similar hold time:
- Test for 1-rep max for each of the selected exercises, under the 1-rep max testing protocol in the Paul Wade book.
- Set the starting target load to 70% of 1RM (1-rep max).
- Apply force to get the IsoMax beeping and hold for at least 30 seconds.
- When the hold can be done for 45 seconds, increase target load.
- Perform the exercises in a circuit, resting as needed
- Program length is 12 weeks (3 months)
Thus, I did my first workout under Tendon Burn Count. I've done 30-sec. holds under Burn Count, but not at 70% 1-rep max. 30s holds at 70% RM is noticeably more difficult than in my previous experience. I did my selected exercises in a circuit, taking just enough rest to catch my breath between holds and resting at least 20s between rounds. I chose 5 exercises so I figured I'd be resting 30s x 4 = about 2 min. before I circle back for another rep of the same exercise. I have golfers elbow so my forearms ached when I did 30s bicep curl, but not more than a 3 out of 10 on the pain scale - Matt Schiifferle's back spiral technique helps here too. I'll increase load if I'm able to hold 45 seconds.
Zercher Lunge with the bar at a low setting has always been difficult for me. I can't hold at that position for 30s no matter how low I set the target load. I decided to go with a 20lb target load. The 20lb setting is low enough to get the bar to start beeping with minimal effort, but not so low that the bar will start beeping too easily. My best hold time for this first workout was 12s. Achieving a 20s hold would be good for me.
For the Calf Raise I went with a supinated straight-arm grip, to try to avoid too much pronation, per Geoff Neupert's video on pronation/supination balance. 70% 1RM was a challenge, but not as much as balance.
Overhead Press at 70% 1RM was also challenging but I was still able to do 30s.
Bicep Curl was a little painful for my elbows, but well short of the amx 4 out of 10 on the pain scale.
Standing Shoulder Extension felt ok for my low back win the tuck front lever like position. I felt my low back and quads working but not in way that felt dangerous for the low back. This exercise targets the lats and the teres major, which both contribute to shoulder stability. I'll try a wider grip next time to see if the teres major can be targeted a little more.
The main indicator for me as to how well Tendon Burn Count works is how my elbows feel after 3 months. Another indicator is change in my 20kg kettlebell strict press rep max. The rep max at the start of this program is 3. I'd like to do the Kettlebell Burn program sometime this year - the minimum rep max for that is 4. So improving rep max to 4 would be fine for me.
Wednesday, June 04, 2025
Tendon Burn Count: 1-Rep Max Test Results
I tested my 1-rep max for each of the following exercises, using the protocol in the book Ultimate Isometrics Manual. The results in pounds:
- Zercher Lunge - 70.13
- Calf Raise - 142.06
- Overhead Press - 76.8
- Bicep Curl - 46.07
- Standing Shoulder Extension - 24.4
- Zercher Lunge - One of the exercises recommended in Matt Schifferle leg strength article. When I train with kettlebells, most of my squatting is bilateral, so when I train with IsoMax, I tend to go with Zercher Lunge for addressing asymmetries on top of stimulating leg strength gains.
- Calf Raise - My Achilles tendon feels fine but I'm hoping this exercise will help relieve various aches and pains I've had in my feet which seem to have started after stubbing my toes too many times on Judo/Aikido/BJJ mats
- Overhead Press - Not sure exactly what tendons will be targeted by this exercise. I just wanted to do at least one pressing exercise in Tendon Burn Count. Any tendons strengthened by this program should contribute to dynamic pressing performance. There may be some muscular strength and muscle size gains as well.
- Bicep Curl - The regular bicep curl can cause my golfer's elbow to flare up. For this exercise I tried to set the bar so that the injured elbow tendons would be stimulated to heal and get stronger - while not being too irritated - and the biceps would be at a decent length for possible strength and size gains.
- Standing Shoulder Extension - Found this exercise in another Matt Schifferle article, which is about how he fixed his shoulder issues. Matt found this exercise, which he also calls "standing lat pull", improved lat activation for pressing, as well as overall shoulder stability. In today's 1-rep max test, I struggled to find body positioning for this exercise that felt relatively safe for my low back. Then I saw the article comment section in which Matt confirmed this exercise and the front lever should feel the same as shoulder extension exercises. Next time I try this exercise, I will try setting up my body almost as if I were doing a tuck front lever - feet at hip width or even closer together, knees bent, belly in contact with thighs, torso parallel to floor, tense the triceps to ensure straight arms. I might have to add one more cue which is to try to bend the bar, which should add external rotation to the shoulders.
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