Coach Tran

LINCHPIN Project 2010-2020

 

 Some individuals get spiritually enlightened underneath a tree. Some by being baptized in the Jordan River. Some get it by touching the feet of a Hindu Saint, but I got mine from listening to an iconoclast named Seth Godin at his public speaking and book signing engagement on February 8, 2010. He was at Borders (Columbus Circle) promoting his newest book called Linchpin.

Now if you have not heard about Seth Godin, then may I suggest you start studying his materials. From my experience Godin has alway been concise, lucid, practical, and radically right. My personal favorite books by him are Permission Marketing, Tribes, and All Marketers are Liars. www.sethgodin.com 

What is the LINCHPIN PROJECT 2010-2020?

It is about how we all can learn to be remarkable, creative, and indispensable individuals. Now it is said it takes about ten thousand hours to become a professional, so I reckoned ten years will be the right amount of time to become a linchpin. 

Right now you may be feeling your current organization undervalues you, leaves you without any practical support system, treats you as a cold impersonal number than a real human being, and demands  "compliance" than a collaborative creative partnership. This is how I felt when I worked for (%$$^^) Health Clubs in NYC. However I made a choice to free myself and it was worth it, but I am still not completely free. I will be very soon.

I hope you will join me on my project. I will be posting up my understanding, experience, and tools I will use to become a Linchpin. 

Your Coach,

Bao Tran

Q&A with Coach Tran

"Coach Tran, I'm having a hard time keeping my legs straight on leg swoops. any tips?!" Rosa Chun

Coach Tran:

Break it down into quarters or halves. Dont rush it. Trace the movement slowly at first to see where the weak links are and go from there. You may have a tight ass, hips, or hamstring. It is hard for me to know for sure without seeing your performance.

Q and A with Coach Tran: where to draw the line between being altruistic and self-protecting.

Question: 

"I agree with you intention but in my case, wonder where to draw the line between being altruistic and self-protecting."

Answer: 

click on this link. 

http://bit.ly/cG1Jkc

LeGS: Pillar of Strength 5

March 18, 2010 Thursday

Exercise Selections: 

1. Gymnastic Deck Squats box jump
   
2. Single Leg Squats on box
3. Assisted Band Gymnastic Natural LEG Curls (NLC)
4. Front Levers Tuck

Exercise Protocols: 

• Deck Squats box jump 1,2,3,1,2,3 (ladder sets)
• Single Leg squats on box  1,2,3,1,2,3 (ladder sets)
• Assisted band Gymnastic Natural Curls 5X5
• Band assisted Natural Gymnastic Negative Leg Curls 5X5 reps 
• Front Levers Tucks 10 sets of 6 sec hold rest 30 in between sets.

Intuitive Training Feedback:

1. Rate of Technique: 7
2. Rate of Discomfort: 3
3. Rate of Exertion: 7

Worked Done:

Goals met!

Insights/Comments:

I missed my leg workout last week, but I made it up this week. I did better than I expected. I move smoothly and the front lever is getting easier for me. 

CORE: The Center of Strength 5

Wednesday, March 17, 2010 

Exercise Selection

1. V-Sit Ups Straddle
2. Arch Ups
3. L-Sits

Exercise Protocols

• 5 sets of 5 reps of straddle V Sit straddle
• 5 sets of 5 reps of  Arch Ups 
• 10 sets of 6 sec isometric hold for  L Sit
• Alternate dynamic movement with isometric; rest 30 sec in between. Rest 60 seconds to 2 min in between one super set (dynamic/isometric)

Work Performed

1. 5 sets of 5 reps V-Sit Straddle 
2. 5 sets of 5 reps for Arch Ups on the hyperextension Bench
3. 10 sets of L-Sits

Insights:

I am tampering down for my seminar next week. This workout was good and easy.

Ring of Strength PULL 5

March 8, 2010 Monday

Workout #1

Exercise Selection

1. Extreme Ring Bulgarian Rows (XRR) with a weight Vest feet and calves on Stability ball
2. Weight Chin Ups (WVCU) 
3. Ring Back Lever flat back (RBLL)

Exercise Protocols

• 5x5 XRR
• 5X5 WVCU
• 10 sets of 6 sec isometric hold for RBLL
  
• Alternate dynamic movement with isometric; rest 30 sec in between. Rest 60 seconds to 2 min in between one super set (dynamic/isometric)

Work Performed

• 15 reps of XRR
• 15 reps of WVCU
• 10 sets of RBLB

Intuitive Training Biofeedback

Rate of Technique: 8 (on a scale of 1-10; 10 Gold medal) 

Rate of Discomfort: 3 (on a scale of 1-10; 10 arms broken) 

Rate of Exertion: 6 (on a scale of 1-10; 10 bear chasing your ass)

Personal Insights:

My Chest was sore from yesterday workout. Adding that stability ball to my rows again challenged my balance and made this exercise harder, man! I had to really focus to keep my spine neutral and packing my shoulders. 

The Chin was solid. I did them slowly and work the full motion without cheating. 

The back lever is getting better, but I know I will have to keep at it to really keep my back flat (lower back flat). 

Your Coach,

Bao Tran

Ring of Strength PRESS 4

March 14, 2010 Sunday

Exercise Selection

1. Weight Vest Extreme Ring Bulgarian Push Ups feet/shin on stability ball
2. Weighted Vest (15lb) Dips 
3. Super-Band assist Planche Frog arm straight 

Exercise Protocols

• 5 reps 5 sets for WV Bulgarian Press and Dips
• 10 sets of 6 sec isometric hold for Super Band assisted Planche Straight Arm
• Alternate dynamic movement with isometric; rest 30 sec in between. Rest 60 seconds to 2 min in between one super set (dynamic/isometric)

Work Performed

1. 25 reps of Weight Vest (15lb) Bulgarian Ring Press feet/shin on stability ball
2. 25 reps of Weight Vest Dips 
3. Super Band Assisted Straight arm Frog Planche 10 sets of 6 sec hold

Rate of Technique: 8 (on a scale of 1-10; 10 Gold medal) 

Rate of Discomfort: 4 (on a scale of 1-10; 10 arms broken) 

Rate of Exertion: 5 (on a scale of 1-10; 10 bear chasing your ass)

Personal Insights:

The stability ball added more a challenge for my balance and core stability. I had to really lock it down to do my Bulgarian Push Ups. 

The Dips and Straight Arm Frog planche are getting easier for me. I really enjoy using the bands to assist me on my quest of mastering the planche. 

Your Coach,

Bao Tran

Gymnastic Rings Work CSTJapan

via www.youtube.com

Kettlebell GS Training Jerks 4(b)

March 11, 2010 (Thursday)

Exercise Selections:

1. Kettebell Jerks 12k
2. Resistance Band KB Swings 12K

Exercise Protocols:

• 6 min timed set, 10 reps per min (jerks)
• 5 sets of 20 sec work, 1 min rest (resistance band KB swings)

Worked Done:

• 60 reps 
• 100  reps swings

Rate of Technique: 7

Rate of Exertion: 6-8

Rate of Discomfort: 5

Insights: 

I am tired and need more rest. I wanted to get in my leg routine today, but I had other matters to take of this afternoon. I did my timed set unmotivated and mentally not there. I struggled to stay focus but today was not my day. I am learning I need to guard my mind from people who make me want to kill them. 

Kettlebell GS Training Snatches 4(b)

March 10, 2010 (Wednesday)

#2

Exercise Selection:

1. Snatches with 12k KB
2. Super Band Single Arm Bumps with 12k KB

Exercise Protocols:

• 6 min sets, 3 min left and 3 min right, 15 reps per min (snatches)
• 10 min set (total), 5 sets left and 5 sets right, 20 sec work/30 sec rest

Work performed: 

• I did over 100 snatches in 6 mins. I was focusing my time and technique.
• I did 10 sets of 20 sec work with super band single arm bumps

Insight:

My goal was to do 100 reps of snatches so I focused this number. I had to focus on refining technique because without it I would not be able to compete against stronger athletes. It is a slower way than what most people want today, but I think we cannot rush self mastery.

I have decided not to do the 'timed sets' like it a real sporting competition. So instead I broken it down in terms of metabolic systems and designed it around first building my anaerobic system than on my aerobic system. At this stage, it is not in my anaerobic system and I am moving into my aerobic system. 

I am now physically and mentally prepared to really focus on my technique instead focusing on the load or wind (air). I know I can do more reps in 10 mins, but this was my first attempt to play within the aerobic system. 

I had a past shoulder injury which left me without any mobility and strength in my right shoulder. It was a Martial arts related injury and overtraining. It was a long process to heal myself, but doing a set like this was a small success for me. 

CORE: The Center of Strength 4

Wednesday, March 10, 2010 

Exercise Selection

1. V-Sit Ups Straddle
2. Arch Ups
3. L-Sits
4. Dragon Flags

Exercise Protocols

• 5 sets of 5 reps of straddle V Sit straddle
• 5 sets of 5 reps of  Arch Ups 
• 5 sets of 3 reps for the Dragon Flag
• 10 sets of 6 sec isometric hold for  back levels flat back
  
• Alternate dynamic movement with isometric; rest 30 sec in between. Rest 60 seconds to 2 min in between one super set (dynamic/isometric)

Work Performed

1. 5 sets of 5 reps V-Sit Straddle 
2. 5 sets of 5 reps for Arch Ups on the hyperextension Bench
3. 10 sets of back levels back flat
4. 5 sets of 3 reps of Dragon Flag

Intuitive Training Biofeedback

Rate of Technique: 6-7 (on a scale of 1-10; 10 Gold medal) 

Rate of Discomfort: 3 (on a scale of 1-10; 10 arms broken) 

Rate of Exertion: 5-6 (on a scale of 1-10; 10 bear chasing your ass)

Personal Insights:

I need to improve my dragon flags. 

I need to improve my back levers. My core is not strong enough yet.