Tuesday, November 22, 2011

Amendment to Plan

My December plan is spurred by a conversation with another RKC last week. How did I get strength PR, what did I do? After I "mined" my log book, I noticed that I did two during the spring that I haven't done this fall. 1. Turkish Get Up (TGU) and 2. Jerks.

Both the jerk and TGU have value to most athletes. The jerk is a full body power explosive exercise. The TGU is a full body grind that allows the body to build stability and link the upper body and lower body together into one unit. TGU is also valuable for rehab; either as a whole exercise or broken down into smaller movements. Of course, this is only a summary of the benefits of these exercises.

In the previous post I mentioned a plan outline. Based on results from the spring, I hypothesize performing TGU and Jerk will lead to PR in military press (MP). During the next 4-6 weeks, I need to continue some MP each week as maintenance. At the same time I need to perform both light TGU to groove the movement and heavy TGU to build stability under load. It's been suggested by Pavel and others that working TGU 1 kettbell higher than weight you are working towards.

Rough Outline for December
3 or 4 days/week - easy
a) Practice a set of core RKC lifts as part of warm up. TGU is base of this.
b) Pull up
c) Snatch
d) Jerk
e) Bike / Run

Monday, November 14, 2011

I'm Back from a Break

After nearly a year break from posting to the Get off the Couch blog, I'm back. I hope you have been working to improve yourself during this time. I've certainly made some huge strength gains and getting closer to pressing the Beast (48kg) kettlebell although it will take until later next year to achieve. In the upcoming blog posts, I will share some training ideas as always. I also hope to share various psychological theories that will help give you the mental edge you need to succeed in anything.

Psychological theories? Yes. These theories are not the crap offered by self-help gurus. I've spent the past 2 years in graduate school learning how to help organizations, teams and individuals make changes and improve performance. Do a quick search on the internet about achieving goals and you will find a few acronyms that are supposed to be the key. In your search, you will find the Ultimate Guide to Motivation, and How to Achieve Goals. Go ahead and follow them, and you MAY find success or you might NOT. The latter is trying to sell you some canned software. Honestly, how many times have these simple methods worked for you in the past? Sometimes? Well, they can work but you need a coach to make them effective.

I'm not a huge proponent of using goals as motivation. It can be effective for some people but it is not the strongest method for improving. Pavlov for example had great success modifying behavior. Like goal setting, Pavlov's theories are effective but based on theory that has been improved upon for decades. There are other more proven frameworks that will help someone improve performance and achieve goals (I'll use goals for ease). The most effective frameworks for improving performance is a combination of psychological approaches. If you would like more information please let me know. I intend to write about some of these theories here.

Over the past 5 years, I've helped people improve their kettlebell technique and improve their strength. I'm considering change. I would like to focus more on the mental coaching part of physical training. Think about it, achieving most of your goals is more difficult mentally than physically.

What do you think about this?

Enough about you. This is about me.
In the mean time, I have a tentative schedule for 2012. Although this is a rough list, I've put some though into each of these events.
  • Brevets (200km, 300km, 400km and unfinished business on that 600km) (Spring/fall)
  • Marine Corps Marathon (t) - Need to see how body holds up to the miles. (Late October)
  • Tough Mudder (t) - This just looks awesome. Not so into electrocution though.
  • RKC Re-Certification (January or February)
First up is the RKC Re-Cert in January. I have some work to do to get ready for this event. The requirements are not exactly easy. The core of the certification is 5 pullups and 100 24kg snatches. Other requirements include teaching and demonstrating the core lifts of the RKC program, military press, front squat, turkish get ups, swing and snatch.

Assessment -
  • Weakness is Snatch. In fact I only completed 100 snatches in under 5 minutes a few times in the past year.
  • Need to do multiple workouts in a day. The event is 8 hours with several short workouts.
  1. Snatch 2x per week, heavy swing 1x per week.
  2. 1 day per week: Do 2-3 small workouts including my own Pre-RKC prep smoker and a complex.
  3. Continue normal Easy Strength x 3 days.
  4. Need to hop on bike/road 3x per week working to build aerobic base. Use MAF method.

Comments, Suggestions or Complaints about my plan?