So I've known I have a pelvic tilt for a while. I see it in the mirror, and on occasion I have even felt the odd imbalances come into play. Not until recently (what with Little Rock and summer fast approaching) have I been actively concerned about how it effects how I look.
Mike Robertson just came out with an article about this very problem:
What I'd like to do is put his suggestions into practice and see if my posture, appearance and strength benefit.
To begin, I will post some relatively mortifying pictures of my current status.
Then I will post my progression, and will GLADLY accept any advice, pointers or comments.
As of today:
and flexed:
***** THE APT 300 ***** Ok, so this is an upgrade to the Project. Seeing as how I'm doing this for appearance, why not go all the way? I've adjusted the "300" workout that a bunch of you are doing to fit my goals and limitations. This will help fix my tilt, help me lose fat, and give me a more definite program to follow. I've substituted some of Mike's recommendations, and taken out some of the exercises that I should not be doing (like the overhead pressing). I will keep the general guidelines of the "300" - like the 20 minute time limit, and the total of 300. But don't worry everyone, my goal isn't to make it onto the list of winners... it's not a fair comparison. I just simply wanted to use it for my own goals.
Here is the final goal: in 20 mins 25x Chinups
50x Sumo Deadlifts @ 135#
50x Push-ups
50x Long-Stride Walking Lunges w/ 30's
50x Hanging Leg Raises
50x Single-Leg RDLs (25x each leg) w/ 30's
25x Chinups
This will be week 1:
DAY 1 Sumo Deads up to heavy 1x 12x Chinups
25x Pushups
26x Long-Stride Walking Lunges
25x Hanging Leg Raises
26x Single-Leg RDLs (13x each leg)
12x Chinups
DAY 2
Seated Rows, NG 4x6
YTWLs 5x
Intervals of Treadmill
DAY 3
Pin Presses up to heavy 3x 12x Chinups
25x Sumo Deadlift @135#
26x Long-Stride Walking Lunges
25x Hanging Leg Raises
26x Single-Leg RDLs (13x each leg)
12x Chinups
This way I can still lift heavy, and work on building up towards the 300. Each week I'll add 2-5 reps per exercise. I'll begin when I return from LR!!!
You call that APT? sheesh. You could build a skate park in my L-spine! rookie.
Seriously though best of luck. I'm almost 1 month into a program Robertson designed for me to fix my APT (and my scapula, and my calves...) so I'll be following this thread with great interest. I'm starting to notice some posture changes already and my low body workouts feel a world different. The tilt is far from gone but my hips are feeling very changed, you'll see what I mean in about three weeks.
If you don't have one already I would suggest picking up a dense foam roller from elitefts. If you only have a softer one you'll find in a few weeks you'll need something harder to get deeper knots.
Way to go with the training choice, I know how tough it is to finally decide to take care of these problems.
__________________ "do what you can where you are with what you have"-Teddy Roosevelt
You call that APT? sheesh. You could build a skate park in my L-spine! rookie.
Seriously though best of luck. I'm almost 1 month into a program Robertson designed for me to fix my APT (and my scapula, and my calves...) so I'll be following this thread with great interest. I'm starting to notice some posture changes already and my low body workouts feel a world different. The tilt is far from gone but my hips are feeling very changed, you'll see what I mean in about three weeks.
If you don't have one already I would suggest picking up a dense foam roller from elitefts. If you only have a softer one you'll find in a few weeks you'll need something harder to get deeper knots.
Way to go with the training choice, I know how tough it is to finally decide to take care of these problems.
Thanks man. We have some damn good foam rollers at work, and I also use a baseball (compliments of Andrew_G) on certain spots. My massage guy has often told me that the quality of my muscle tissue is excellent (I've been foam rolling for a couple years now). I simply have some imbalances and typical stress/exercise related tight spots. You are right though: it's a HUGE aid in staying healthy.
It is tough to decide to do something like this instead of something that will make my arms look better, or immediately help my squat. Ha!
Thanks for the comments, and let me know more about your own experiences as I move forward!
Ian, I'll be following with interetst too ... no time to read that article right now, but I've bookmarked it for later (Mike's stuff is always excellent!). Is there a specific program that you will be following? Or specific "treatments" you'll be doing?
__________________
Life's a Journey ... Enjoy the Ride!
I've been doing corrective programs for about a year now, so I know where you're coming from. They're hard on your CNS and not great for your ego :p You'll be glad you took the time out to do it!
Out-of-workout lengthening strategies
• Tissue quality work (ART, massage, foam rolling) with focus on hip flexors, quadriceps, and low back
• Static stretching/extra mobility work for hip flexors, quadriceps, and low back
• Reinforcement of good alignment throughout the day. In this case, a stand-up desk or even kneeling at your desk on an Airex pad will get the hips into extension and lengthen the short/stiff muscles."
I am going to be following your progress closely. I have an evil APT. I am actually meeting Mike for an assessment (no pun intended) while in Indy. I hope that it will clear a lot of my issues of not being able to see abs without fexing as well as lower back pain and knee problems.
Ian forgot to mention that on 04/05/07 at around 7:00 PM EST, he wimped out from attending a BJJ session becasue he was afraid of getting thrown around the mat by yours truly. Thus proving, like we have all known for so long now, that Ian is a weak little girl.
Ian forgot to mention that on 04/05/07 at around 7:00 PM EST, he wimped out from attending a BJJ session becasue he was afraid of getting thrown around the mat by yours truly. Thus proving, like we have all known for so long now, that Ian is a weak little girl.
Hmmm:
Andrew: "Hey man, wanna meet at 7pm for BJJ?"
Ian: "Um, BJ what? Oh... uhhh, no thanks."
You're just not my type, man! (Though you and John seemed to have made a connection... a little rolling around and sweating on each other... who said there's no love at the Coolidge Corner Gym?!?! )
warrior lunges with a twist x12
rec femoris stretch
glute bridges x10
piriformis stretch
clams x15
baseball rolling on hams
various light sets of 20 for tris, bis and shoulders, ERs
*High-Step Hip Flexor Stretch - this one really isolated and stretched the hip flexors in a very different way than the "split squat" style. It'll be a good one-two punch.
I was dying! Andrew_G was there to encourage me and mock me as I wobbled around.
Ok, so I need to cut this time in HALF.
Now, I admit that I'm not in the best overall condition. HOWEVER, I'd like to hear from some of you on this. Is it simply my poor conditioning, or is my version of the 300 simply lengthier? (Like walking lunges instead of box jumps, etc.)
Be perfectly honest. As it is, my goal is going to have to be 30 minutes for now. If this sounds reasonable, then let me know. But hell, if you guys think I just need to get my ass in gear, I'll stick with the 20 minute goal!
I changed another aspect of my 300, at the recommendations of a couple people who said that there was just too damn much single-leg work. SO, it now looks a bit more like the REAL 300:
Surprisingly, and happily, the pressing did not hurt my shoulders. I'm using a very neutral grip and it seems to be fine. I won't go heavier than this, but so far so good!
Time on this (the day after I got back from the Summit trip): 41:30
Oof! Hey, at least I finished! And I'll add that I actually felt better than I did after the 40 mins one.
*a different day*
Close-Grip Pin Presses
2x225
2x245
2x265
1x280
Neutral-Grip Rows
3x140
3x160
3x180
2x200
And a bunch of OH shrugs, Db protractions, ERs and teres stretching. And of course still following the I/O warmup protocol beforehand.
I was on pace to DESTROY my previous best, but alas, I BONKED. Like room is spinning, lie down or you're gonna FALL down bonk. Seeing as how I was working out after hours and was by myself, I played it safe. Still, I consider it to be progress.
Carb-up day today. I feel between the pelvic correction and current diet plan, I'll be shredded by July. Then every time I stumble for words with a girl, I'll just flip up shirt!
What do you view as your week points in that routine?
Actually, it's those hanging leg raises that do me in. The walking lunges start to wear on me (the upper body really, my shoulders and arms get tired after the chins, deads and pushups), but the leg raises eat up tons of time and energy.
It's really all about my breathing and heart rate. I only have muscular difficulty with the last pushups and the leg raises. Everything else is simply conditioning. In other words, the reps keep going but my head starts to spin and I'm forced to take huge breaths.
But that's why I'm donig this, after all! (or one of the reasons anyway)
Kicked my own ass with a band workout. I used some ideas from Dave at the Summit, and invented a bunch of my own, in particular for a client who practices martial arts. Dripping sweat.
Anterior Pelvic Tilt Project - *THE APT 300*
(Though you and John seemed to have made a connection... a little rolling around and sweating on each other... who said there's no love at the Coolidge Corner Gym?!?! 
)
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