Get off the Couch

Amendment to Plan

2011-11-22T14:44:00.004-05:00

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

I'm Back from a Break

2011-11-14T10:40:00.003-05:00

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?

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Enough about you. This is about me.
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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.

Plan-

Snatch 2x per week, heavy swing 1x per week.
1 day per week: Do 2-3 small workouts including my own Pre-RKC prep smoker and a complex.
Continue normal Easy Strength x 3 days.
Need to hop on bike/road 3x per week working to build aerobic base. Use MAF method.

Comments, Suggestions or Complaints about my plan?

Wanna get better? Do it.

2010-12-09T23:54:00.005-05:00

I'm out of my self-imposed exile from the blog. My bucket was full for the past few months so this was one of the easiest do drop. At the end of September, I went to an RKC instructor seminar presented by Pavel and Dan John. WOW, I'm still digesting information. As a result of the information I received, I have totally changed my training protocols. This new 'easy strength' protocol is very simple and as Dan John says, you will want to quit because it is too easy!

Basically, I have chosen a few lifts and work them 5 days per week. The intensity is somewhere around 50% RM. The concept is not unlike training to improve cardio vascular fitness and building base. I did this for 40 days and had outstanding results. True to what Dan John said, I wanted to change things up periodically especially as I neared the end of the protocol. (Note: my description is vague to respect Dragon Door, Dan John and Pavel there is more to it, it is not published yet.)

Upon completion of 40 training days, I pondered several protocols to switch for the remainder of the year. An Enter the Kettlebell cycle, VWC, Kettlebell Muscle, Return of the Kettlebell, some kettlebell sport (GS) training, just to name a few. I chose to do another 40 day cycle of easy strength with the same focus. Heck, if you want to get better at something, you have to do it.

My lifts for this cycle:
WU with swings and goblet squat then military press, single leg deadlift, Row/pull up (choose 1), Evil wheel. Oh yea, snatches too.

How simple is that?

I've already had mucho success in the 11 days of my second cycle! I'm hitting more volume easier with bigger weight than ever and I'm knocking on the door of a new all time PR in the MP. It is hard to believe that I'm pressing 36k (80 lbs) kettlebells for multiple reps and sets. !!EXCITEMENT!!

More to come on my progress over the past few months. I have graphs!

I have began riding my bicycle again but don't have enough cycling fitness to ride any real distances because I didn't ride for 3 months. This could prove to suck bad but 2011 is right around the corner and I have goals. Thus I'm slowly rebuilding stamina and I mean real slowly! My short term goal on the bike is to build to 80-100 mile ride before 2011.

focus

2010-09-11T16:59:00.003-05:00

First, let me say this will now be a weekly updated blog. It obvious that I'm not going to do it daily thus the new plan.

My training or practice is now based on a grease the groove model. That means instead of setting aside a large block of time, I'm working through out the day. So it kinda looks like this:

In the AM I try to get my prep work done. This includes some Z health, and some corrective movement patterns and some get ups. I throw in some jumping rope if I feel froggy.

Pull ups - a set of x reps every time I go up stairs. That can be a lot because I moved the baby's changing table up stairs.

Press, swings when I go into the basement. I make excuses to venture down there every few hours.

I've been managing to get a smoker in before dinner each night too. Just trying to explode the heart!

Fatigue is the Enemy

2010-08-31T20:34:00.004-05:00

This past Saturday I had the opportunity to learn the 5 phases of squat mastery from the legendary Marty Gallagher. I went in to sponge mode and learned. Did lots of squats too. Nothing heavy though, it is all about form.

Yesterday, I got busy with the Mr. Mom duties and just wasted away.

Today, back to business.

Most of my workouts consist of preparatory work. This includes joint mobility, perhaps some Z health, some corrective exercises personalized for MY issues (yours may be different but probably similar) and then some work (exercises) that prepare the groove. All of this before the work begins. I did the JM, Z, and started the corrective issues. If I wasn't so damn Fat, I would be able to get into the freaking bretzel a little easier. Hell, I would be able to do EVERYTHING without difficulty. SH*7 I need to drop lbs...fast.

All of the prep work lasted about 30 minutes. Then it was time for the real work. I did snatches.
The first minute was horrible, then I settled into a groove. When my form started failing due to fatigue, I parked the bell and called it a night.

Fatigue is the enemy of progress. Going on after fatigue destroys form is NOT acceptable towards the overall good. Remember it is not about today's workout. It is the ability to repeat it for months or years to come.

WTFO

2010-08-26T18:57:00.003-05:00

The last 3 BIG rides I've attempted have ended in a DNF. In each of them I rode about 40-50 miles and called it a day due to GI issues. Not just a belly ache, so get that thought out of your head. It is more like purged innards. This has pretty much (maybe) ruined my preparation for my fall cycling events. I've ridden several rides around home of 50-60 miles with NO difficulty. So the question is why only the events. Nerves? Doubt it.

Since I have no idea what the problem is, I'm thinking about just riding for fun. Keeping the distances >80 miles or so (MAYBE, haha). I'm sure I'll be tempted to do some real distance. Truth is I know what I want to do but may need to get in the game mentally.

Its time

2010-08-19T08:18:00.005-05:00

Let's sum up the past month. I've done a little riding, not enough and almost no lifting. What have I achieved? Insidious weight gain, GI problems and possibly some depression thrown in to ice the cake. I may becoming Doug Heffernan. A reflection of 2010 thus far shows no real training on my part yet, lots of half-ass efforts. I can see nothing positive coming from this.

Here's a problem. Grab a plate at the gym and start walking around, get on the treadmill and walk with it or try to run with it. Now sit on your bicycle and try to ride several hours with the extra weight.

Time for some changes.
1. Diet change. - Some adjustments that will lead to better health and dropping some LBS. See Primal Blueprint for more information.

2. Resume a RKC based strength and mobility program. I've done testing and have a focus on what I need to work on. I also have to prepare for some upcoming RKC workshops that I'm attending.

I need to set some goals for the rest of 2010 and will have another post about these goals. I'm still getting them specific.

>>>>>
Prep work - Crocadile breathing, primal rolls, bretzel,
5 x Swings 24k x 25 + Get ups to hip raise x 5lr
Long Cycle Clean and Jerk ladder 7 rungs. Stopped when form started to go south. Got some work to do here.
PM -
Ride 40min.

Up in the Morning before the sun; R+4

2010-07-29T07:51:00.002-05:00

Something had to change. While sleeping in (until 0800) is great, daylight is burning. I have some events upcoming and I've pretty much been de-conditioning. Not a good way to prepare for 24 -36 hour bicycle rides.

This morning I was up at 0500 (SUCK) and on the bike at 0530 to meet a riding buddy for a ride before he had to work. This works great for me. I had 40 miles on the bicycle before 0800. We rode down by the Virginia Beach ocean front and watched the surfers for a few minutes before heading back. Surfing looks like a relaxing sport. I just can't see spending $800 for a board. I'd rather buy some new bicycle things or some training sessions like the upcoming seminar for RKC instructors with Pavel and Coach Dan John.

Here are some options for the rest of the day:
1. More bike riding. -- not likely, I'll save it for tomorrow.
2. Kettlebell training -- probably this afternoon.
3. Work on grad school assignment. -- Not optional, I will spend a few hours
5. Golf. Perhaps a bucket of balls at the range? No not today.
6. Nap or 2 On the Couch. Yes, I think I will!
7. Play with the kids. ALL day. This is the best option.

What Next?

2010-07-28T15:25:00.003-05:00

Every limbo boy and girl, all around the limbo world...

I haven't posted on this blog in a while so I'll back up a little. Last week I had my last day of work in the occupation I've held for the past 20 years. Up until last week I had some good miles on the bicycle but little strength training. On Friday, we had a celebration, then went on the road for a few days for a trip to Baltimore to watch the Minnesota Twins put the smack down on Orioles.

I ask the question, "What next?"

I do have a plan and a back up plan but on R+3, no motivation to move forward.

Only time will tell when I will Get Off the Couch.

Morrisville 300k-2010 edition - Lollygagging

2010-04-29T21:04:00.002-05:00

My take on Saturday’s 2010 Morrisville to Seagrove, NC 300k is a tardy. UMMM, the dog ate my write-up. Oh yea, I don’t have one of those.

We met in the usual place said hi, registered and RBA Al gave a brief to the riders. I started the day feeling strong and hung with the lead pack until Jack Bennett Road a nice little climb that starts with long false flat. I rode most of the way to the next 2 controls solo completing the first 100k feeling great.

I departed Siler City for the short trip to Seagrove with a group of 5 or 6 riders. My legs were still feeling great for about 10—15 miles. After a little pull on Coleridge Road, I lost some horsepower and slowed. Then I slowed some more and maybe even some more. The next 15 miles were a little miserable but mentally I am in the game and knew a rest waited up yonder!

The Seagrove Control came just in time. I refueled my fuel, and topped off the water. The volunteers at the control were a very kind and most importantly they had sun screen. Although as I dawned the lotion, I figured I probably would be jinxing the entire ride with rain.

I tore out of the control on a mission to make up some time. Flying up and down the rolling terrain and zipping around the corners until I mistakenly made a wrong turn onto Trinity Church Road and explored 4 miles of the wrong road. Finally I looked at the odometer and thought, I should be at the corner in Erect. GRRRRR. I’m sure I said a few words that I learned in the Marines and can’t repeat. The bonus miles kinda sapped my motivation and I proceeded to lollygag all the way back to Siler City.

Do you know what that makes me? A lollygagger. (Bull Durham)

To my surprise Ron and Sridhar were sitting in front of the gas station eating some delicious snacks when I arrived. While I was taking care of the logistics at the control, my jinx prediction became a reality with the first of several showers.

Ron, Sridhar and Matt the ROMA RBA rode on and off together until a stop at the Andrews Store. Notable here was the amount of rednecks coming from a nearby concert that kept buzzing our posse. Insert more colorful phraseology here.One stretch of road was lined with fireflies. However, with the lack of visibility and the slippery pavement, the pace became decidedly slow. Ron and I lollygagged to Al’s house sometime before midnight.

medium day

2010-03-08T21:41:00.001-05:00

Did prep-work then:
loaded cleans
Clean and Press - 32k 1,2 x 3 sets
Swings - 32k x 100

I'm going now

2010-03-06T18:55:00.002-05:00

Febrrrrary was one busy and chili month. I had final projects to complete for grad school, I moved and have a new addition in the family with the birth of another daughter. Now that things have calmed down a little, I'm almost nearly back to a regular training schedule. I also have a sense of urgency as the brevet season begins in short order and I'm nowhere where I should be. Additionally, I need to lift kettlebells and get my RKC II lifts back to where they need to be prior to assisting at the certification in July 2010.
I'm using this weekend as an assessment to see where I'm so I can train with direction and focus. So far so good, I have my strength and flexibility assessments completed and I'm not as bad as I thought. All I need to do now is test some bicycle specific levels and hit the road.

Yesterday's training:
Clean and Press - 28k 5x5
Ride: 30 min.

Today:
Clean and Press - 32k x 5 - I will use this weight for ladders over the next few months.
TGU - 16k 1 x 5/5
Pull up workout x 4 sets.

Fatigue?

2010-01-23T16:35:00.002-05:00

Yesterday was another like Thursday. Accumulated fatigue left no desire to work out. This time I was the antagonist providing the peer pressure. Oh, and the workout etc. We did some chain progressions leading up to double kettlebell snatches. Little did I know how this would leave us feeling later.

Workout completed. Got home, ate, sat on the couch and I was out until 0200 when I crawled into bed. I slept more than 13 hours. Not sure if this was due to the workout or a combination of an entire week of fatigue. Wow. I decided to rest for the day. I'll pick up the pace again tomorrow.

The What:
Swings: 24k - about 100 1 arm, 2 arm etc.
bottoms up long push press - 1x5
Chains:
24k:
2x swing, clean, squat press
2x clean, high pull, push press
1xsnatch x 5
16k Double snatch 3x5

Peer Pressure

2010-01-21T18:52:00.002-05:00

I've been pushing my luck with an degenerative condition in my back. This week I've been on my feet most of the day. The result is back pain. So when it was time to workout today I was not interested. At all.

Well, I watched another workout in my office and when it came time for swings, I said no. But then he stood there staring at me. I caved and the swing-athon began.

Today:
Z
Swing: 700...left, right, 2hand, then 20 switch hand.

Yesterday:
z
chain 16k x2--Swing, Clean, Squat Press

Kickin it

2010-01-17T20:12:00.002-05:00

I can't afford to take more than 1 day off. I find that more than that and I loose something. There are exceptions like a couple days rest after an ultra. But I just trained normal this week and still haven't brought training up on all cylinders yet...I've been skippin most bike workouts.

I may need to restructure the training week a little based on my grad school course work. I get too tired to stay awake and study when I both ride and lift. So, I may load all the distance work between Sat - Tue and sneak in a commute or 2 on the other days. Anyone have an opinion?

Today Training
Z R phase
ASLR, ankle mobility
Get ups 2x5
Chains:::2/16k swing, clean squat press (2 ea) 5x5
Swings - 600 16k alt each 10. 2 set x 300

Feelin good!

The week wrap up

2010-01-15T18:56:00.002-05:00

This week's wrap up. Made some good progress on strength and fitness levels. What I do this weekend will set up the next few weeks for some awesome gains. Doing high swing numbers is kinda cool. I felt like I could have gong for my 1ooo rep goal with the 16 today but I will save for Sun or Mon.

Today:
Chain:
Clean-->Squat-->Push Press 2/16k : 4 sets x 5 - prep work for jerks
Jerks 2/24k - 2,4,6,8,10 = 1440 kg = (3,175#)
Swing 16k - 2 x 200, 1 x 103 - 1 hand alt every 10. total - 503 rep 8048kg (17,743#)

Thursday:
Ride 30 miles (2 h)
Swing - 16k 1 x 300 (6:50)

Wed:
Chain:
Clean>Squat>Press>Swing 2/24 4x5 (960kg)
Ride trainer - 35 min.

Tues:
Jerk 2/24 - 2,4,6,8,10

Chains - twenty-ten version

2010-01-11T18:44:00.002-05:00

Completed 3 weeks of ETK. Good progress. Now rotate 2 week of ETK. I'm doing this because double kettlebell work is so very effective. Basically twice the load in the same amount of time. It is great for building fitness, and dropping lbs. Both are important.

I kicked off with double 24k today. I debated about doing at least 1 workout with 16ks, this may have been wise as I haven't done the intense chain workouts in about a month. Well, no sense in being weak like last year. Time to move on, up, and reap the benefits. In reality I'll probably be sore for a few days. C'est la vie. Non?

Chain:
Swing, front squat, clean, press 24kx2 4 sets x 4 reps. Good for day one.
Check this volume out:
48k x 16 reps. 768k. = ~1700lbs (for each lift)

Volume with ladders, it adds up

2010-01-07T20:39:00.003-05:00

Today's menu is the heavy day of ladders.

Swing: 1x50
Pushups 2 x 30
Press: 28k] 1 x 1234, 4 x 1233

Let's look at how volume adds up with ladders.

Today I did 16 more reps or 448K (988#). Total Vol today: 1288kg(2840#)

Compare that to the last 2 weeks at 3 rung ladders. 840K (1852#). 988lbs more weight. That's progress.

Swings

2010-01-06T23:05:00.004-05:00

Feeling better today but felt the need to ease back into the swing of things. The last thing I wanted to do this AM was hop the the bike for an hour ride in freezing temperatures. Result is FAIL. I did manage to begin fixing disfunction with a Z session this AM. It certainly helped put a zip in my step for most of the day.

Today:
Z full body R Phase.

Swings -- 16k - 1 Set of 300.
For the most part my form was great. I could feel each rep when I was slipping out of the groove and quickly corrected. I am working up to some high reps over the coming months. The key is quality. When quality suffers, I'll stop and hit them another day. 300 was a good starting place and the weight was good for now. Grip was good probably had another 60 reps in grip. Posterior chain endurance is the limiter right now. Heck those are 2 of the main benefits of this exercise. This will also help get me ready for some snatching. I've been neglecting this for too long. I'll wait a little longer until, until swing goal is met.

ugggh. . . Recruit Crud

2010-01-05T22:33:00.002-05:00

Uggggh, I think I got the recruit crud. Everyone at work has had it or has it now and my family has been in a serious skermish with this stuff. It started with some irritation and left me feeling useless ALL weekend. I managed to make it through the work day the past few days with with some help from some otc meds. The worse part of this is the lack of training. Hopefully this will pass in the next day or so.

In the mean time I have done some training. But being careful not to tax the system and stay fresh. I couldn't just do nothing. SHEESH.

The good:
Sun: Clean and Press 32K 5 x 1 - light day...kinda Done in GTGroove mode.
Mon: Pistols 1/1 16k GTG.
Today: Clean and Press 28k 5 x 2 rungs - medium.

The bad:
I'll pay for this. Perhaps a 2:00 major in the box? (that's a hockey reference) I will actually pay physically as disfunction catches up with me slowly, quietly, and secretly. I haven't been doing the most important things...Z and other corrective strategies that serve to keep me plum, aligned and mobile.

The ugly:
I'm already starting to feel it. I've been on my feet alot the past few days and it is catching up with me. Here's a list of things acting up:
Ankles: tight
L lumbar area: about 6 on pain. Annoying.
Forearms: tight
Jaw: tight
Neck: tight

It's probably all related huh? I'm sure everything is tight right now. I need to reprogram and reset the system before I do any real physical activity.

2010 day1

2010-01-01T22:10:00.002-05:00

Ended 2009 with a 5 hour ride on the trainer. What a way to spend the day...if you are into that sort of thing. I would rather be outside on the bike for 5 hours but I'm not complaining. I was able to work on a few things. 1) Position is dialed in on the BMC, finally - I think. 2) I could concentrate on cadence technique. I also spent the first few hours spinning away in Z1,2. The last few hrs were in intervals and I'm sure that HR spiked. NEED POWER METER.

I began 2010 with an ETK heavy day. Swings x 100 and Clean and Press ladders with 28k 5 x 123. I'll go for 4 rungs next week.

Light day..again? Where'd my memory go?

2009-12-30T21:04:00.005-05:00

I may have done another light day today. With reason!

Why is it every time I pick up one of Pavel's books, I read something I haven't ever read before? A few days ago I picked up Enter the Kettlebell...again and read it. I swear, I have never seen some of that material in print or in lecture format from the evil Russian or any other comrade RKC. I'm certain I've received the information before but did not have any reinforcement. Actually there is a reason.

Psych Lesson 101:

We don't retain information in memory due to ineffective encoding. One cause is simply not paying attention to what you are reading or hearing. So it's like you are reading words independent of meaning. Another theory is the decay theory which proposes that you forget because memory fades with time. Decay theory is debatable and research has yet to provide proof it occurs. Last, the interference theory says there is too much information coming in and something has to go. Have you ever crammed for a test? You didn't remember all of the material for very long due to the interference theory. Both new and previous learned materials compete with each other. As a result you only remember so much. The lesson? Go back and read it again.

Back to the light day.

Ok, I didn't forget. I admit it. I just ignored some parts because I listened to my ego instead of Pavel. When you do your ladders, it is ok to do uneven ladders. Unlike me, don't pull an Adrian Monk and make everything equal, it will only hinder progress in the long run. A typical ladder might be 5 sets of 1,2,3.

Let's say you got to the 3rd set of your 3 rung ladder. During the 2nd, you notice you are getting close to failure on the third rung. On the third set, don't even attempt the third rung. Just let it go. I will look like this: 2 sets of 1,2,3 (3rd set) 1,2, (4th) 1,2 (5th) 1,2). Next week on your heavy day, go for 3 sets of 3 rungs (not 5). Build the volume slowly if you need. Rushing the process will cause you to fall short of your goals.

The point is last week when I did 5 x 3 rung ladders, I pushed them all out it was perfect for a heavy day. My next heavy day should have 1 or more sets of 4 rung ladders and it is ok to do some 3 rung ladders for the remainder of sets.

This also caused me to rethink my light day. Hint: it is spelled out in ETK something like this in the Right of Passage section...[Comrade], if your heavy day looks like 5 x 3 rung ladder, your light day might be [say] 5 x singles.

Training today:
Znwu - r
bottoms up press 16,24k - some -I didn't count.
Clean and Press 28k 1x5, 5 x singles Light and easy day.
Swing - 32k 2x50

Tomorrow:
Indoor bicycle century (yuck).

Here we go...

2009-12-28T20:31:00.005-05:00

I began the 2010 plan a while back. Last week I made an adjustment. I plan to alternate a few different strength training modalities for 2 week periods. I just finished up with several weeks of double kettlebell chains. I like them too much but I have a need to achieve some specific goals prior to next winter. So Enter the Kettlebell format will be used to reach this goal.

Goals?

The following are in prep for a 2011 re-cert of RKC2...

Clean and Press the bulldog (40k) 5x5 -- I can press...but need to work back up to it. Pressing it 1x is not enough.
Pistol - 40k
Heck, let's just round it out and throw in the Pull up with 40k as well.
Snatch - work it back up. I haven't done the test since last spring...Oh, I'll pay for this.

That pretty much sums up the strength goals. I have a secondary set of goals because I will hit these well before the year is over. I also have a few other goals. Some of them aren't exactly conducive to strength...oh well let's go.

On the bike: SR series (200, 300, 400, 600k); and (-)5hr century.

I also have a couple ideas I'm tossing around for next fall on the bike and running but I'm not sold yet. I can't compromise prep for the re-cert.

Oh, I do have 1 last PFT to take. I haven't set a goal for it yet. I need to do some pre-season testing to determine a viable goal.

Need to drop some weight before spring. Weight in the #170s is the goal. Need to get primal.

Training today:
Znwu - r
Ride 2.5 hrs - big headwind on the way out this am...ouch.
Clean and Press - 2 rung ladders x 5 sets (28k) (light)

Pressing last session-3 rung ladders.

Almost T-Day

2009-11-24T19:20:00.002-05:00

Quick almost Turkey Day update. I know it's Thanksgiving and I have much to be thankful for. That's is another post.

Last week I ran our Combat Fitness Test or should I say survived. I had moderate improvements in the events. I am satisfied with the results although I can do much better with some specific training. It was most likely the last CFT I will have to take though. On to PFT training...

I managed to tweak my back on the left side. Probably from doing the fireman's carry with my neck and back twisted to the left. I knew it would hurt but...hey I had to save my casualty and couldn't stop to fix the position.

Additionally, I managed to injure my R knee. Not certain what I did. It could be a combo of things. Bike saddle dropping 1 inch during a ride? That will do it. Running in boots with no ankle flex? Yup, that too. Hyper extension performing a front kick? Yessiree, that one happened after the knee was already tender. I took some time off training ...REST...

Last night I hit the kettlebells again for a little shock.
Chain---->Clean, front squat, press, swing 2x16k 5 x 5
Chain2---->Clean, high swing, push press 5x5
DL ---> 2 x 20

This morning I did the commute in the drizzle. 2 hrs later:
Warm up then
Chain 2x24---->Clean, front squat, press, swing 5 x 3 -- ok hello..wake up time
DL--->2x20
Long Cycle Clean and Jerk - 2x16 --->3 x 2,4,6,8,10 - need to move up to 24ks on these.

Did weigh in today. Right where I need to be. Got some more weight to go to hit my goal but I did drop 10+ lbs in the past 3 weeks. cool eh?

Quick Update

2009-11-17T20:49:00.003-05:00

A quick update...Busy week, here's the lowdown. I'll post quick updates when I can.

Last night - Sleep study. Perhaps I will get restful rest someday.
Tomorrow - CFT - Moved up from Fri.
Final paper due Fri...

Yesterday's practice:
Z
Get up
Ride - 30

Afternoon
Getups
Chain:
Clean, fsq, press, swing 5x5 - Light day used 16s.

LC jerk - 2 x 2,4,6,8,10 (rest 2 min btw sets.)

DL 2x20

This stuff is much harder when your legs are thrashed from an AM bike ride. I'll keep that in mind.

Still Raining...and Still Training

2009-11-13T21:52:00.003-05:00

It has rained more than a foot in the past 3 days. I almost hopped on the bike to go 5 blocks to the post office, then it started raining, again and the wind is still above 40 mph. thus today was a tale of two workouts. I had a little pain during my warm up and corrective drills in the right hammie or glute or both. So I finished the stuff and relaxed. Rest is good right?

This evening, I stared all over again. Z R Phas NWU then corrective drills. I guess I felt ok, then I started the workout. More of the same chins as Wednesday kicked up a notch.

32k swings x 50 + Goblet Squats

Uneven weights...16k & 24k ...rest 1 min btw sets and 2 between chains
clean+front squat+press+swing 5X3
Clean+front squat+push press + swing 5x3
rest 5 min
DL 2 x 20

2-16k
clean and jerk ladders 1 set of 2...the hammie glute problem was bothering me too much to continue. Save it for next time.

Rainy Day Training

2009-11-11T14:26:00.003-05:00

A noreaster is blowin' in so my original training plans were awash. So what's a Devil Dog to do?
I'll get to that in a minute.

On Saturday, I attended a RKC only double kettlebell workshop with Geoff Neupert, Sr RKC. It was a great day. We tweeked form on some advanced drills. We learned about the "Sports Tuned Rack" position. All to make things better, more powerful etc. During the 2 days it took to recover, I felt like I had ridden a double century.

As a result, my body is not the say as it was last week. I put on some mass. That's good but not when you are trying to drop lbs. Oh well, muscle eats calories. YUM.

Yesterday I rode 20 miles, did some swings and called it a day. I felt like a million bucks after.

So back to today:
I thought it appropriate to
1.) test my 32k ability. presses are there, 64k squats...um, yea that needs some work. I'll build up to that before the new year.

2) Review all of the evil twisted things Geoff revealed at his workshop. If this doesn't burn some fat, nothing will.

Today:
ZNWU,
FMS drills ankle mobility, ASLR, Bretzel, Swings, Get up to elbow.
24k swings x 20 + goblet squat - x 5 sts
Clean and press 32k 2x1/1 --
double 32k Clean and jerk + Front Squat x3 - seemed like a good idea at the time. Ego in check.
24k clean and press 4 rung ladders x 5 sets
double 16k ...rest 1 min btw sets and 2 between chains
clean+front squat+press+swing 5X5
Clean+front squat+push press + swing 5x5
clean+ front squat + push press + high pull 5x5
rest 5 min
clean and jerk ladders 3 x 2,4,6,8,10 - 2 min rest between ladders.

Yea that's alot of volume...DON'T all of this. 1 of the chains is enough to smoke you. this is MY practice. I have done it for a reason. I you are dumb enough to do all of this, let me know how you feel!

Class?

2009-11-03T18:58:00.002-05:00

Are you interested in attending a kettlebell class each week at oceanfront area?

I have some interest and I will probably start a class within the next few weeks. The more the merrier.

Pavel's new book is due out tomorrow. It discusses powerlifting and competition. Sounds interesting.

After my Z Rphase and corrective drills, I hopped on the BMC for my morning commute. Plan was Zone 3 tempo ride. Went well. I find it interesting the more I ride 'slow' and concentrate on form and cadence, the more efficient I become when riding fast. In other words more work with less effort. SWEET. Don't have a power meter so it isn't too scientific...just sayin. (Hear that Santa?) The afternoon ride was more of the same but I pushed it into Zone 4 for a few long intervals. 2010 is going to rock.

Ride: 35

I didn't have time for PT at work today so when I got home I did something I don't really recommend after riding or running - strength training. No worries, I knew the CNS was zapped before I started and changed my mind at least 3 times before I decided on this:

32k - 5x 10swing+8 goblet squats.
5 x 5 wheel roll outs.

No Shortcuts to the Top.

2009-11-02T19:45:00.005-05:00

Call me a slacker. No posts last week. I've been training.

Last week I did several rides in Zone 4 & 5. Training in the low end of the zone is just as important as the high intensity training. To become effective at anything, you have to train in all idioms of that event. Fast, medium and slow speeds. Heavy weight, medium weight and lighter weight. In music, high notes, low notes; high volume, medium volume, and soft volume. Doing this provides stimulation across the whole spectrum.

No shortcuts to the top. -- Ed Viesturs

This is the biggest, most important lesson I've learned in the past few years. I knew it deep down but experimenting didn't pay off. Don't let the fitness mags and blogs fool you into thinking some shortcut way to do anything. You might get some training benefits but it just doesn't work. Joe Friel states, as you get closer to your priority events, you have to simulate those events.

Oh and if you would like a list of webs that propose shortcuts, I will provide.

*******
I'm slightly concerned my weight, need to loose lbs before turkey day. Plan is to cut out most processed chow (grain, bread, pasta) and eat green carbs and fruit carbs. Also, I will kick up the training intensity a notch.
*******
Today's training:
Clean and Press 24k 5 rung ladders x 5 sets - Survived.
Kettlebell Complex - (32k) 6 x 5 swing, snatch, front squat - rest 2 min.

ZNWU, various corrective movements
partial getups - 32k - 2x3, 24k 2x5, 16k 1x5

ride on trainer - 30 min. cadence - 100

NO Hammies

2009-10-21T19:02:00.003-05:00

Wow, today's VWC session was not very pleasant. But I'm progressing perfectly.

My hammies weren't firing. As a result, I'm pulling the kettlebell up using lats and the WRONG leg muscles. The body compensates and will complete the mission. This isn't always the best thing. I reckon if it's a competition or a battle, the cost or ROI is worth it.

Training requires strict adherence to perfect form and how your body feels. Both should be taken into consideration. I probably could have stopped at any time but I didn't. I had a mission today and I'm training for an event in about 6 weeks. The truth is I should have chosen a different program today. I could have done a complex or some active recovery giving me the opprotunity to recuperate from Monday's festivities. I didn't, I sucked it up and completed the workout, then ran all without hammies. I'll recover and be fine in a couple days by doing plenty of mobility work.

Sara wrote a good post about kettlebell brands. I have used many different brands and prefer DD. I have used the Lifeline and they work. Here's my opinion. I don't like the smoothness of the handles. I have/had some DD Russian Red kettlebells and I don't use them (I keep them for clients). While I'm not a huge fan of ripping my hands up on coarse kettlebell handles, I appreciate the grip they seem to give.

Perhaps it is the added surface area; think nerve endings. Truthfully, when I'm sweating and it is humid, I feel more secure with the coarse handle; especially when a large mass is overhead. Bear in mind, the course handles wear down and become smoother with use! The hundreds of thousands of reps I've done with my first couple kettlebells have a custom feel. I still prefer to use them more than others. You can tell I don't use my 40k very often, it bites!

NOTE:
I worked with a gentleman for a few weeks that was preparing for his first MMA fight. He is a great athlete and wanted to kick things up a notch. So that's what we did. I probably didn't contribute too much to his fitness but maybe I did. Regardless, it was fun to work with a true professional! He wrote this update:

Just wanted to give you a quick update and a THANK YOU. I won my fight last night with the ref stopping the bout in the second round due to strikes (I took full mount and was punishing him pretty good; by my count, I threw 8-10 punches, with 4-5 getting through clean) before ref pulled me off him.

This is motivating! Great Job Scott -- Semper Fi!

Practice:
ZNWU
VWC x 46 sets
croc. breathing (must relax back)
Run @ track - 4 x 100, 4 x 200, 2 x 100, 1 x 400, 1 x 200, 1 x 400, walked the same distance between sets. It is all about form and cadence.

Tonight -- ASLR, Bretzel, Ankle mobility, croc. breathing

Good Scoop from Great Minds

2009-10-20T17:50:00.004-05:00

Here's today's blogroll scoop:

Senior RKC, Sara Cheatham has a great post about kettlebells for combat readiness. This is pretty much what I've been telling people for a few years. Of course, Sara backs it up with case studies. There you have it.

Here's something interesting from Mike T Nelson. It is a study of neural science and fat loss.

Sandy Sommer writes about cycling your workouts. This is important, you can't go hard all the time. Delaine Ross wrote an article for Dragon Door about a similar subject.

Last, I thought I would share a new blog I ran across last week. I think I've read nearly every post. George has finished my favorite bike race, the Furnace Creek 508, 4 times and has done it on a fixie. Oh, and he was a HAT. George you da man!

Today I had a co-worker asked me about kettlebells. He started attending a class at the rec center and the instructor is clueless. I asked him to show me his swing and holy cow; it's no wonder he is having serious lower back pain. If your lower back hurts from doing something, you are doing it wrong. Get help from someone that is certified in that activity. I am aware of this person in the Virginia Beach area, she has no idea what she is doing but she insists on teaching kettlebells. She even had the audacity to attend a free class at Karen's studio and tell Karen she was doing it wrong.

Now, let me tell you what really pisses me off about this. I don't try to make much cash by teaching kettlebell stuff. My MO is simply to break even so I can attend more training and become a better, more educated trainer. The fact is I refer most everyone to Karen Smith, RKCII. I do offer FREE instruction often for a few reasons. 1) if you are going to do this stuff, you need to do it correct. 2) Maybe you refer someone to me. No worries. So when I offer free training and someone says no, they can learn it on their own than my kindness ends. Figure it out on your own, I have better things to do anyway!

Practice:
ZNWU, movement drills
Ride: 30 miles - Zone 1,2
Clean and press: 5x5

(planned a complex but ended up correcting the above person and ran out of time for my own workout) C'est la vie.

Until Next time!

Time to train for 2010

2009-10-19T20:45:00.003-05:00

This is the first week of training for next year's events and goals. The future is now. Over the past few weeks I've been working out goals, key events, and a loose training plan that will help make it all a reality.

Like I said, it's a loose plan. I don't think a super-rigid plan is the way to go because I won't follow it for more than a week. I think flexibility and consistency are both key to a plan. So, what I've come up with is more of a framework. Within the frame work, there are key workouts that need to be completed.

****Dang the Bronco's socks are ummm, sexy. lol****

There are some components to the plan that need to be completed every day even when I don't plan to train. This includes Z Health, joint mobility and/or the FMS drills. These create better movement and take away pain. Each week I have certain workouts that are absolutely necessary for progression and some optional workouts that are important but a lower priority.

Let's face it, training/practice isn't a job, it's just a lifestyle. There are a couple things that are more important. If I feel like playing with my kiddo, I'll do that. (I'm still distracted by those socks.) I'm also hitting the school thing so several hours are designated for this.

I'm in the base period on the bike and will build to some stupid long rides in late December/early January. The weather could make things a little miserable. I plan to keep doing a couple runs weekly to keep improving my form/efficiency.

Kettlebell - next few weeks - a combo of Viking Warrior conditioning, some double kb complexes and some pressing ladders. The main goal is to shed some fat and get the strength ready for the spring.

Today's practice:
I set out today to take it easy or ease into the VWC protocol. That went out the window when I was setting the timer up. I did double what my plan called for now I have to adjust the entire next 3-4 weeks. Remember flexibility?

On the way home from work, we had to stop at the grocery store for some supplies. I went ahead and ran home from the store. It is about a mile. The goal was to keep good form and tempo. I actually beat my wife home. Not a long distance but the goal is to PRACTICE the form to improve efficiency. I'm still having to think about the form too much.

New Favorite Practice (exercise)

2009-08-05T18:28:00.002-05:00

I think I've found a new favorite exercise. It is part of the turkish get up. I know the value of the get up but don't practice it enough. Next to the swing, it packs the most bang for the buck. I'm most certain like most people, you don't practice get ups much either. EH, they are hard and sorta suck.

My preparation work includes a portion of the get up. I'm finding that I am starting to enjoy. I was nearly embarrassed when Brett Jones asked me to do a get up a few weeks back. Because I was there to fix movement issues, every second of the exercise was critiqued...perhaps more so than the RKC. "Watch your ear, your knee moved..."

The get up told Brett exactly where I was weak. Not that he needed it, we'd already determined all the weakness. What am I working on and how can it benefit you?

I am working the get up only to the elbow. That's it. Simple right? Maybe not. Try it.

GET UP to ELBOW: (left)
Roll to the side and grip bell.
Press to pistol grip. Left arm up, left knee up.
The right arm should be in a comfortable spot,
Lift your palm off the ground. Keep your elbow down.
Raise up to elbow.

Trouble:
Don't move your raised knee inboard.
Keep left shoulder packed...shoulder away from ear.
Right shoulder away from ear too!
Expand rib cage...stretch the T Spine and open yourself up...feels good eh.

Lower your self back down slowly...

Begin with a lighter weight than you press and perform them perfectly for sets of 3-5.
Move up weight when you feel comfortable. You will progress quickly.

If you like and want/need more...check out KALOS STENOS at Dragon Door

Prep work....a warm up for life

2009-07-27T21:13:00.003-05:00

For the past year or so, I've done Z health R Phase neural warm up prior to workouts and bicycle rides. I try to make sure I do some Z before I lace up my boots every morning. It is a great way to start the day and I recommend.

BUT...

I've been neglecting some bad movement patterns which are related to use and abuse of the body over the years; specifically some rather major injuries to ankles and back. HMMM, probably related. Thus there are some specific Z Health movements that I practice regularly. Especially when things go wrong and I lock up.

I have achieved most of my goals in the past few years and continue to improve slowly. This is not good enough. My ego says I should be better at my sports than I am right now. The largest problem is limitations and restrictions of my own body. These limitations range from flexibility, mobility and stability. Time to get busy.

I met with Master RKC Brett Jones one of the creators of the CK-FMS system that screens athletes, finds the weakness and provides corrective strategies. After a 45 minute screen, I found that I was very correct, I can't move. We spent another hour working on corrective strategies.

During the session I didn't really push anything to the extreme yet I was totally cooked. Brett was kind enough to tell me that I have enough disfunction in my body to fight just to walk. The good news is that most of the problems should be better in a few weeks.

The result of my visit is a series of exercises or movements that I need to practice a couple times per day. I actually timed it today, another 15 - 20 minutes of work just so I can be prepared for a workout. This is not a warm up it is work.

I generally like to be done with a workout in less than 30 min. GRRR, with the additional prep work, this is now impossible. It is necessary to restore function and ultimately rule the world.

Here is my prep work time break down:
Z NWU - 10 minutes
Movement prep including breathing, rolling, Bretzel, ankle mobility and strap work - 15 min.
Kettlebell prep - deadlift, swings and get ups to elbow only - 10 +++ min (depends how many swings).
At a minimum my prep work will take 35 min and I need to repeat 2x daily. This is way more than my workouts (not including bike rides).

Think about it another way. The average Joe spends about 1 minute preparing for a workout. Elite athletes spend hours preparing for their event or practice. What do you do?

Another thought. What is more important, the workout or the preparation for the workout? I do prep work even if I'm not working out.

Press Technique Part 2 -- Grip

2009-07-08T20:56:00.002-05:00

In the gym you see all sorts of crazy things. Even something like pressing is often messed up. Pay attention tomorrow and you will notice open palms while pressing, loose bodies in every single lift and many other bad habits. I admit it, I've done them too.

What does grip have to do with pressing an object?

A strong grip is a strong body. I'll break the law of iradiation into slang. It basically says that when you clench really tight the tension will move up your forearm to your biceps and triceps to your shoulder, chest and lats.

Go ahead, try it. DO IT NOW...MOVE. Try to cinch your grip without having any flex in your biceps and shoulders. It is difficult and there is still a little tension with zero effort. Use this law to your advantage. When you press or even pull, grip with a white knuckle grip. You will find you are stronger.

I delayed this post for a few weeks as I was practicing the following skills and improving my strength. Dude...I pressed more weight with more volume than I have in months.

Practice pressing with the white knuckle grip and using the pull down technique in Part 1. Add the following: squeeze your free hand while pressing and double the tension and irradiation. You can squeeze your hand, a racket ball or even a gripper. I was using my Capt of Crunch T gripper but a cheap one will be more than adequate.

Remember strength is a skill. Practice it perfectly while fresh and use only a few reps.

Next post will describe tension.

A CHANGE

2009-06-24T17:52:00.002-05:00

I am going to update weekly with quality scoop. Including good articles, interviews etc.

STAND BY.

Complacency has taken this from one end of the spectrum to just a training log. I plan to keep my log in another format.

Techinque is everything (press part 1)

2009-06-23T17:15:00.004-05:00

You can fake it until you make it and you will have results. It doesn't matter the skill, playing an instrument, running, riding bicycle or weight training. I can go on with the list but think about this...

Have you ever played tennis? Or, gone to the court to hit balls? It soon becomes evident that there is a huge amount of technique required to keep the ball in the court. When I say court, I mean the court, specifically inside the fence. Go ahead, admit it, you have hit the ball over the fence. Skill is everything.

I spent some of my juvenile life and ALL of my adult life learning and practicing a musical instrument. Every minute of practice is spent working on achieving the perfect tone, timing, timbre and coordinating it all at the same time. I still haven't achieved this but they pay me to play so I practice. I practice to develop skills and to prevent and repair bad habits.

The same attention to detail is required for strength training. It is better called strength practice after all, strength is a learned skill. Through practice you will achieve efficiency thus speed and strength.

This is the start of a technique series that is guaranteed to improve your strength.

Military Press

Here is a question for you. Do your biceps get tired when you press? They should!

Part 1: pull with your lats.

Begin the press by flexing the lat while moving the weight up. The lat provides support and stability to your shoulder. It also creates strength in the bottom of the lift.

Ok, bicep already...Once you reach the apex of your lift, pull the weight down with your lats. In the military press, pulling the weight down is the same as doing a pull up. When the weight reaches the bottom position, the lat is already loaded and ready for the next press.

Practice this technique until you master. You will improve strength in press and pull ups. Call it time management.

Next time we will discuss how grip assists your press.
Practice:
bottom up press 10x1, mil press 6x5 (coc grip in opposite hand) Pistol 5x1, oh swing 100

1.5 weeks until workshop

2009-06-10T18:41:00.004-05:00

There is only 1.5 weeks remaining until the June 20 Workshop. This is going to be a fun event and everyone will learn. For more information click here.

There are limited seats for this workshop so don't miss something this valuable.

I now have a Twitter account. I will try to update often. Username is bobyorr

Training Update.
I've continued training since my last post.
Riding: several rides from 30 - 50 miles.
Kettlebell:
3 complex variations repeated a few times.
Tabata front squat workout...that will wake you up.
Added my basic 3 money lifts back into my daily routine. Wonder what they are?
Oh, I almost forgot, I resumed tearing some cards.

I have also plotted and roughly planned the next 3 months of training. Now all I have to do is execute it.

What about you? What have you been doing? Do you have a plan?

June 20 Workshop

2009-05-20T20:36:00.002-05:00

Sara Cheatham, M.S., Sr RKC,

Z-Health Master Trainer Intern

collaborates with

Bob Orr, RKC II

in:

Kettlebell Strength Secrets Revealed:

Maximize Strength & Mobility
Minimize Pain & Injury™

Unlock your potential by combining the secrets of
Z-Health & RKC

Discover:

How to combine principles of these top-level training systems to get the most from your training

The secrets that separate the elite from the ordinary

What you really need to know about mobility & core training

How old injuries hold you back and how to fix them

How you can “take the breaks off” mentally to break through long-standing performance plateaus

How to increase neuropathways to make you quicker, stronger, and super-resilient

How to recover faster & optimize efficiency

Why working-out for hours on end is counterproductive

How to be powerful & pain-free at any age and fitness level!

Sara Cheatham M.S., Sr. RKC, Z-Health Master Trainer Intern, reveals advanced Russian training secrets behind maximizing strength & injury proofing your body!

For the first time, discover how to unlock your true athletic potential—using the fundamental principles of both Hard Style Russian kettlebell training & Z-Health Performance Solutions.

Using this knowledge, you will easily out-perform past PRs and skyrocket your training progress!

What people are saying about training with Sara:

“I owe much of what I learned to Sara’s patience, knowledge, understanding and expertise. Keep spreading your gift.” –Steve, CO

“Sara has a grasp of concepts & principles of training as well as the bigger picture.” Mark ‘Rif,’ CA

“I have the resilience in my back like I did as a wrestler in high school. Well worth my time and money.” Bryan, NV

“My time with you was more valuable than the combined 10 months of physical therapy. I wish I would have heard about ‘this stuff’ sooner!” Brent, NV

“Sara has a passion for what she does & a passion for her clients as well.” Anj, NV.

What the Workshop Covers:

1. Z-Health Neural warm-up 1: Joint -by-joint mobility to pinpoint personal movement inefficiencies to prevent or eliminate pain during and as a result of training; Pain relief and performance enhancement.

2. Pavel's "3 S's:" This goes hand-in-hand with Z-health

3. The RKC Swing & related Z drills:1 arm swing, 2 arm swing, alternating swing, figure 8 swing, double swing and the Z drills to perfect for of the swing. Perfecting drills include tools to find proper spinal alignment from the tail to the neck, head carriage, proper foot and leg placement, optimal shoulder movement throughout the swing.

4. Clean & related Z drills: The clean is a lot like the swing, but with very different execution to get the bell to the rack. You will learn the 1 arm clean, 2 arm clean, bottoms-up clean, double bottoms-up clean, & flip clean

5. Press & related Z drills: Obviously the press is closely linked to the clean. We build the press from the clean drills and use Pavel's irradiation drill to maximize pressing strength. We also look at head and heck carriage throughout the press and the proper Z correction drill, wrist carriage, & how eye position can effect the press. You will learn the 1 arm military press, 2 arm press, bottoms-up press, push press, in line kneeling lunge press, one-leg press, and long cycle press.

6. Front Squat & deadlift & their Z related drills: 1 arm FS, double FS, goblet squat, loaded deadlift, suitcase DL, Sumo DL, one-legged DL. we will cover proper spinal alignment and the corrective Z drills, proper foot and leg placement, using eye position to effect the squat. Corrective Z drills for the deadlift cover proper spine, head, and knee alignment

7. Get-up & related Z drills: We will cover the lunge style GU, OH squat style GU, double GU, and shin roll GU. you will learn Pavel's heel extension drill to maximize upper and lower body connection on the get-up sit-up. We'll cover how to maintain proper spinal alignment throughout the GU.

8. Snatch: Discover how my "volume swings" make learning and executing the snatch a breeze. It is like "steering your strength" as Pavel says, or turning up the volume swing my swing. This is a "threat inoculation" approach to the snatch.

9. Final workout: A final "smoker" to immediately incorporate the learned drills into your training protocol.

Date:20 June 2009

Time: 12:00-5:00

The rate will increase to $150 after this date.

Place: 217 First Colonial Road, Suite #106, Virginia Beach, Virginia, 23454

Update

2009-05-10T20:58:00.002-05:00

It has been a relaxing weekend, a far cry from last several weekends. It is just what I needed but it is time to keep the eye on the prize so training will continue.

Today:
Ride 5 x 4/3

Yesterday:
Moved the complexes up to 24k. This is a whole new world. The 16s were good to go, they brought positive metabolic changes Can't wait to see what the 24s do. I will work these 2-3 times per week and perhaps some viking mvo2 2-3 times per week. Will continue through June.
Complex: 5 x 3rep of Swing, front squat, clean and press, row 2 min rest. (will add a rep and a set)
Ride: 8x20/10

Fri: off

Thurs:
Ride 8x20/10

Workshop June 20 2009

2009-05-06T20:17:00.004-05:00

Russian Kettlebell and Z Health Workshop

with Sara Cheatham, SR RKC, Z level 4 and myself

June 20, 2009 in Virginia Beach.

Contact me for details.

We will cover the basic kettlebell lifts, then move into more advanced applications including how to incorporate Z Health movement concepts into your workout.

******************
Training Today:
ZNWU
Complex 6 sets 2 min rest
Swing, Snatch, Clean & Press, Row

Ride: 4 x 4 min/3 min (keep HR@80% on work intervals)
Front Plank 5 x 30 on/30 rest

Yesterday:
Z
Stick
Ride: 16 x 10/20

Mon:
Swings 16k x 200

What up?

2009-04-29T19:09:00.002-05:00

First, keep tuned for a HUGE ANNOUNCEMENT.

You ask, what up wit you?

I've been training! Not too intense as I am riding a 300k this Saturday and I WILL finish. A combination of kettlebell training and riding is the Rx this week as always.

Do you know what rocks? Saturday I rode 200K and on Monday I was back on the bike for a short ride. No pain, no fatigue. Tuesday and today I did bike and kettlebell...no pain, no fatigue.

Why does this rock? In the past years I had to really watch what I did the days following long rides. Too much intensity always led to increased time to recovery. Of course I didn't hit heavy front squats, pistols or lunges on Monday; that would be counter productive. I have built up some good endurance over the past few years in regard to both weight training and endurance events. It is the SAID principle in action.

Today:
ZNWU
TGU warm up then
20 min of 1/1TGU + 30 swing I started with 16k and moved up to 24k on 2nd set.
rest 3 hrs
Ride: 36sec on/36 sec off x 30 min.
Plank 5x30sec/30sec rest

Tuesday:
ZNWU
Complex -- 5 reps - 1 min rest (shorter than a few weeks ago)
Swing, Snatch, clean and press, row
rest 4 hrs
Ride: 8x20/10

Note: I will move to complex w/24k as soon as I'm not doing 100+mile rides every weekend preferably a 3 week rest btw events. Just because I can recover doesn't mean I want to cross that line. Failure to recover means more REST.

Monday:
ZNWU
Ride 16reps x 10/20 - spin out.
Plank - 5x30/30

Now I just have to figure out how to carb load without getting fat! I guess a dozen donuts is not the best idea. The past 2 weeks, I ate too much pasta and not enough other carbs like squash, beans and sweet potatoes. I've changed this trend starting tonight.

Tonight:
Salad - spinach, tomatoes, mushrooms, avacado
Broccolli, salmon, sweet potatoes
Now I just need to find some donuts for desert! I'm kidding, I'll have some yogurt and maybe some carrots and hummus.

98F

2009-04-26T20:10:00.003-05:00

I took last week easy with an impending 300k bike ride on the ticket for Saturday and I had some back pain kick up. It is not the chronic back pain but it is a new pain from tweaking something in the lat during the CFT. The pain remained as I have been hitting pull ups much. On Monday I decided to continue with the program and wamo -- tweaked again.

Saturday's ride had some good points and bad points.

Good: rode strong for the first 80 miles. Then the heat took its toll on me. I abandoned the trip after 200k. My 200k time wasn't actually too terrible but I chose to ride again another day.

My dog friends didn't eat me. My fight or flight reflex took over a couple times during the struggle. I could smell rage and boom 30 mph, look over my right shoulder and here comes a wolf. YIKES.

On the way out, I saw this large creature (dog) lunging at me from a yard. A 3/4" chain connected an old Camaro kept me alive. Everytime he lunged, the Camaro squeaked from the stress.

Bad: Temp--98F
I was having flashbacks of last May's ride. I don't have the desire to do that again. All of the signs were stacking up in the same manner. Queasy, didn't want to eat, very slow riding. heat exhaustion sneaking up on me.

Another day:
I am planning take 2 either next weekend or in 3 weeks. Saturday's weather forecast for Warrenton, VA (the start and finish) is 66H-49L with scattered showers. This is more conducive to riding especially on a bike named after a fish.

Last week training
Sat: ride: 127mi - 11h
F: off
Th: 5 x 32k swings
W: Ride 20x10 x 8
T: -- Pull ups - 11,10,8,7,7
M --Pull ups = 11, 10, 8,76, ride easy spin
S rest

Tour de Cure

2009-04-19T10:08:00.004-05:00

Saturday I completed the 100 mile Tour de Cure to raise money for diabetes research. I will post a full write up on the Tidewater Randonneur blog later.

In the mean time, I have some lessons learned. I normally post these here not to distract from a good story about a wonderful day on the bicycle.

Stats:
Avg Speed - 17.4 mph
time: 5.22 (stopped too long with team) They lolly gag.

It was a good hard effort for most of the day. I ran into trouble around 70 miles. Legs cramping? I guess that is that feeling of cold pain down to the bone.

Food/water intake:
I'm getting dialed in the food. Need to bring 1 efs bar for every 2 hrs. I needed 1 more yesterday.
Water -- need to drink more on the ride especially on a warm day. hmmm. We were riding brisk enough that I forgot to intake. NO excuse.
electrolytes -- A v8 or something would have been gold at the 65 mile stop. Powerade isn't for me. Not sure I need any pill form stuff but I will toss some in my bag for next weekends ride.

Vitamin - M - (NSAID) I could have benefited from a dose at the same 65 mile point. Probably not the healthiest thing but feeling good is a good thing.

Pain during ride - other than some leg muscle pain - NONE. That's what I'm talking about. I did do Z - ankle, wrist, hip and Tspine stuff at the 1/2 way point.

Result

2009-04-15T21:05:00.003-05:00

We took the semi annual pft today. I can't say I'm surprised with the result. I'm not disappointed either. I firmly believe the purpose of the test is to MEASURE readiness and see where your program is taking you. It doesn't mean practicing those events as the sole basis of your training program although some practice isn't a bad idea. Distance running requires some distance running to develop efficiency.

Today's result tells me what I knew all along. Improve run, keep working the pull ups and hit the hang leg raises etc....DUH. I didn't realize exactly how poor my crunch performance would be today and was a little disappointed but then again, I couldn't stop laughing at myself during the event.

I can say with certainty that I won't be working on running in the near future. I'm actually in a completely different training cycle at the moment. Improvement in THIS test is not a goal at the moment. A goal is to do the test and recover quickly so that I can return to normalcy as quickly as possible and have as little pain as possible.

How will I change my program?

Simple, I plan to add 1 or 2 exercises that will improve EVERY area of strengh that I need to achieve my goals.
1. PLANK
2. Hanging Leg Raise.

That's it! It really is that easy. No need for the latest 'Ken & Barbie exercises' or the new craze--the PX90. (No thanks).

Result:
Run - 24.50 (I wasn't last)
Pull up - 15
Crunch 85 (WTHO)

The score is a first class. Glad it is done, I can concentrate on other goals for a while.
Rx - add above exercises, work pull ups consistently, throw in some DOE man makers in the fall.
I am curious about how I will feel (back) the rest of the week.

Pain? Ponder this--

2009-04-14T19:28:00.004-05:00

Sara Cheatham wrote the following:

"How do you know the difference between good pain and bad pain? Easily. When our survival is threatened we get "tunnel vision." So if you think you're just being a wuss and want to know if you really can handle more, stand tall and look straight ahead. Now, if you have a nice wide peripheral field of vision on either side you can keep going. If all you can take in is what's in front of you, um that's your sign to stop and re-group."

Any thoughts?

Rest Day today, Tomorrow -- PFT (that means running...YUCK).
Did swings about 150 @16k, bottom up press 10-15 @16k and some snatches 30-40 @16k.
ZNWU

The weekend update

2009-04-13T20:28:00.003-05:00

I'm concentrating press technique this week. I realized last week that some complacency has set in during the press. What I've been doing is pressing and dropping the weight similar to a jerk. Pavel recommends a more effective method for the press which loads the lat for the next press, sets up the groove for the press and provides support for the shoulder girdle.

The correct way to press is to pull the weight down into the rack like a pull up. It is a little difficult to coordinate the pull down and the breathing cycle but the pay off is good.

Today:
TGU - 5x5
Complex:
6 sets x 5 swing, snatch, clean and press, row

Ride: LaT - 5 on, 2.5 off, 6 on, 3 off, 7 on,

Sunday:
5 sets x 5 snatch, front squat, clean and press, row
pull up - 2 x 10
Ride: 20/10 x 8

Saturday:
5 set x 5 snatch, front squat, clean and press, row
Ride: 20/10 x 8
Pull up 5 x 13

RKC - assistant

2009-04-11T10:25:00.004-05:00

I was asked by Pavel to assist at an RKC certification for some frogs here in Virginia Beach. On Monday morning, a group of hand selected RKC instructors began providing instruction to some of the world's most elite warriors. We taught in the heat, rain, and a bone chilling wind. On Tuesday we finished the crucible with several newly minted RKC instructors.

The kettlebell is a tool that can be used anywhere in the world. There are kettlebells used as door stops in quaint destinations all over the world including Afganistan. The problem is most people don't know how to use the tool properly so they don't benifit from it. This weeks certification was one way to change this problem as several operators learned the basic and advanced kettlebell techniques.

Most of the candidates had never touched a kettlebell until Monday morning. Here is the impressive part: by Tuesday afternoon, they ALL looked like long time gireveks.

The sad part? Well, 2 Devil Dogs attended training on Monday and were too sore to continue on Tuesday. I think they are weak and they didn't represent very well. In fact, these 2 chuckle-heads piss me off.

Overall this was an awesome expierence. I continued to learn new things and hone the old.

Snatch test update: Begining in June, the snatch numbers will change again. Males need to snatch the 24k kettlebell 100 times in 5 minutes regardless of body weight. Start practicing now.

Rest day

2009-04-05T17:43:00.002-05:00

After a couple days of intense activity, I'm resting.

Yesterday, I completed the Morrisville 200k @ 10h, just under 9h on the bike. This is a good start to the season. A complete write up is available here. I spent 2 hrs with severe stomach pain, only able to muster 10, 13 mph. I'm still not sure of the cause but I will test a few hypothesis before the 300k in a 3 weeks. The pain left after a stop at a porta-jon on the side of the road.

Thursday evening, I went to Karen Smith's new kettlebell gym in VB. I was roped into a workout. I had a blast with the circuit. This is a cool facility and the only one in VB.

Tomorrow and Tuesday...assisting Pavel at an RKC cert at an undisclosed local here in VB. Should be fun.

CFT -- Slayed

2009-03-30T18:21:00.002-05:00

I hit the ZNWU before I walked to the track for the Combat Fitness Test (CFT) the Corps' new physical fitness test. The CFT does not replace the physical fitness test it is a different test; testing totally different energy systems (anaerobic).

The test begins with a 880 yard run for time (in boots and utes) simulating moving to engagement. The second event is the 2 minute #35 ammo can lift simulating a resupply. The finish is called the maneuver under fire (MANUF). The MANUF is the combination of sprinting, crawling, more sprinting, casulty drag, firemans cary, ammo can (x2) run, a gernade toss and more ammo can running.

Is the test hard? Well, it isn't easy. It is just a different level of suck; then it is done. Actually the test is fun and I would rather do this than run 3 miles any day.

Run - 880 - 3:20 - this is actually my fastest time...so far. It is also the first time my left lumbar didn't ache for 600 yd. GO Z!

Ammo Can - I hit the minimum (40) in about 40 seconds and then stopped. This time, the test is pass fail (will change in the fall) and I didn't see the incentive to go on. Well, I started pressing again at 1 minute and matched my partner at 80 reps. I can do 100 easy, if needed.

MANUF - Hard to describe this event. I basically tried to relax and keep a steady pace for the entire event. Pushing too hard at any point results in quickly reaching MHR. It would be interesting to wear the HRM for this! Perhaps I will do in practice later down the road. Time: 3:03 with a miss (missed the target on the gernade toss by a few inches).

Observations:
1. Improvement will be easy in all 3 events. I won't speculate on my goal numbers yet. I have an idea of what is achievable but will wait for the announcement of scoring zones.

2. The ZNWU and R Phase drills done between events were a life saver! Perhaps I should start some I phase one of these days.

Tonight
Pull ups 98765

rest update

2009-03-29T19:46:00.002-05:00

This weekend was a wash. Saturday - sick, I didn't do too much. Today, not as bad but, need to take it easy; tomorrow CFT.

ZNWU
Pull up 88765
Swing 32k - 2x50

quickie

2009-03-27T19:57:00.002-05:00

Quick update.

Z
Pull up ladders 87765
Ride - 10 x 10/20 - spin high cadence as possible then recover. Work on leg speed.

Feel ill...was ok until about 45 min after the bike ride. Then WAMO! must....sl...ee..p...

Hope to get 4-5 hr ride in tomorrow, I have to see how I feel in the AM first.

What do you suck at?

2009-03-26T19:12:00.004-05:00

HUGE discount on DD kettlebells. DD has changed foundries and kettlebells now cost less. This is a good thing. Click one of the Dragon Door links to get 1 or 2 at up to 30% off!

I read Kenneth Jay's new book, Viking Warrior Conditioning. It explains the MVO2 workout protocols. If you haven't done the MVO2 max workouts, you are missing out. I plan to cycle through the protocols again later in the spring. First things first!

Today I realized that it is time to kick the complex up a notch. Here are a couple thoughts.

1. Keep the complexes the same and decrease rest time.
2. Add more sets (take longer)
3. Do both. (won't take quite as long)
4. The other option is to complete with 24k kettlebells.

Opt 4. Will probably be the most beneficial for power development and muscular endurance. Who am I kidding, I shouldn't be using 16k 'bells for this. I haven't messed with snatching 2x24k for nearly a year and if I remember correctly, I stopped because form was not adequate.

So, a combination of all of the above may be in store. How? Alternate high volume lighter weight days with low volume heavier days. Sounds simple enough right? Keep reading, you will be the first to know.

Today's Reward:
ZNWU
Pull up 87665
Complex deux -16kx2 6sets x 5.snatch,front squat, clean and press, row.
The first set felt terrible and the other sets were good to go! I feel like I have the perfect groove in the snatch right now. I can't wait to test my hip power in a snatch test in the near future.

Ride:
10 x 30sec on / 2:30 rest alternated standing sprint with seated. Using 52x12.
MXHR - 166. I only reached this on the 9th interval. I just reviewed my training files on the HRM. It has been more than a month since my HR was elevated more than the 160s (that I've recorded).

Huge improvement this year of course there are too many variables that affect HR so it is not the best tool to measure fitness but it is an indicator. Indications are looking good. Real world tests are on the way. CFT on Monday (this will be my baseline), 200k next Sat. The PFT is in about 3 weeks as well. I should throw in a snatch test in the near future. It is a good indicator of strength endurance and there aren't many variables to skew data.

Analyzing the results of the above tests will tell me alot. Simply, it will show me a picture of what I suck at.

Like I tell my Marines every day, find the thing you suck at and practice that. If this is the ONLY thing you do, you can't help it you will improve. -- Freaking Amazing!

practice update

2009-03-24T18:58:00.003-05:00

It seems as though the weather is conspiring to keep me on the trainer. Bummer! Not a good thing either as my 'season' starts in a week and a half. Hopefully, I have done enough. I'm not worried about the first event. I will finish it (200k) no problem.

The concern is the longer distances especially completing the 400k and 600k. The good news is that the series is designed for the purpose of working up to these distances and longer. SWEET!

I'm considering attempting to add a low volume, heavy practice early in the am, I will do a couple days per week and see what happens. My goal is building strength during the season. I'm not concerned with hypertrophy. In fact, shedding some weight and improving strength (POWER) is more beneficial.

Today
Z Drills – full body
ZNWU
Bretzel, ASLR
Complex Swing, snatch, clean and press, row

ZNWU
Ride trainer – 6x90/90
Pull up - 87654

Yesterday
ZNWU
Complex swing, snatch, clean and press row

CFT – practice –
Run – 880y
Run – 8x100y
Ammo can run 1x100y
(did a short fireman carry….bad idea back tweaked)

Sunday – Off (ill)

Saturday –
Complex – snatch, front squat, clean and press, row
Pull up – 2x10

Ride – 8x20/10 – standing

Friday –
Ride – 5x4/3

Thursday
Ride – 30 fassssssst
Pull up 7x6

Wednesday –
Complex – swing, snatch clean&press, row
Pull up 6x6

Hungry?

2009-03-17T19:19:00.002-05:00

I was mildly hungry then I read Nutrition Solutions recipes of the day. YUM. I'm all about it...in a few days.

Continued with another complex today. Quick, simple and effective. I'm all about this too. Actually these are fitting nicely into my current training cycle.

Today:
ZNWU, Bretzel,
Swing, snatch, clean and press, row. 5x5 2 min rest.

Pull up 4x7

Oddly, today's limiter seemed to be the press. Grip was not an issue.

cold ride today

2009-03-16T19:56:00.002-05:00

Today I ventured out in the cold for a long-ish ride. We headed out to the Pungo area of VB for the ride. This is where I ALWAYS get lost and today was no exception. We zigged when we should have zagged, kept zipping along when I started to notice the signs all said, Chesapeake. CRAP! We turned around and the retrun trip was all into a northeast wind off the Atlantic...cold.

I'm making good progress with the bretzel, my shoulders are nearly flat on the deck...sweet.

ZNWU, ASLR, Bretzel
Ride 55 miles

Sunday
ZNWU, ASLR, Bretzel
Complex...5 sets x 5reps 2/16k - swing, snatch, clean and press, row
Pull up 5x6

Evening: - Ride (watching Paris - Nice) 5x4 min. on/3 min. off

Saturday
ZNWU, ASLR, Bretzel
Clean and Press - 5 x 1234 ladders
Pull up - 5x5 12k

Friday
ZNWU
ride 8x20/10

Here comes the rain

2009-03-12T19:52:00.003-05:00

Just like the song, here comes the rain again...I'm bracing for 4-5 days of rain. That means I have to ride indoor on the trainer. This also means I will get some good quality KB practice because I wont be sitting on my bicycle for 4-8 hours at any point during the weekend. Of course I could get cabin fever and go ride in the rain and cold. I'm not opposed to the thought but...I will save it for a day when I 'have' to tough it out.

Today's training and practice:
ZNWU
BRETZEL- These are coming along. TSpine flexibility is nearly full ROM.
ASLR, TGU #3, bow

Front Squat - 106# 8x5 + pull up 1x10, 7x5
Wheel Roll outs - 3x5 + pull up 3x5
Swing 32k 3x30 --
Ride on trainer - standing 8x20/10

Then I ate!!!!! YUM.

yesterday:
ZNWU, bow, ASLR
Clean and press 32k 4 x 1,12 ladders + pull up 12k 4x4
(failed on fourth press set. Next time I will save the pull ups until later.)
Snatch - 24k - 94 reps (about 4:30) - need to keep this exercise regular.
NOTE:
I used all the time I had - busy schedule, Need more time on a heavy day.

Training -- the past week

2009-03-10T18:33:00.002-05:00

Something to think about....

Last summer I switched multi vitamin brands because the GNC brand was giving me a huge head ache. About 3 - 4 weeks ago, I ran out of the new multi vitamin and didn't make it to the store to purchase more. After a week, I read Georgie's nurtition blog she was talking about vitamins and the bodies needs. Her post reinforced my thought of just stopping the vitamins all together.

So, after a month, I feel NO difference. In fact my strength and endurance performance has improved. Recovery? No difference. Verdict? No more multi vitamins. I'll keep the cash for something that tastes than a vitamin.

ALL of our daily requirements are available by eating real food. A recent study (see G's blog) has shown that the health benefits from taking suplements are not the same as eating grub. Meaning Popeye was on to something; you receive MORE benefit from eating the real deal.

Worried about not getting enough of each nutrient? More than likely you don't eat enough veggies, add an extra helping at night. Here's what I do:

Since last fall, I've been eating 3 - 4 large bags of spinach each week. Sometimes it is salad form and others it is steamed with a little lemon and paprika or both the salad and steamed. In addition, I always fill 1/2 my plate with another veggie.

I'm posting a quick update of my training.

Today
ZNWU
Ride 20

PM
Ride 15
Z cooldown

Monday (rest)
Z work
TGU Prep stuff
Swings 1x100

did some stick work on right quad - had a charlie horse ALL day.

Sunday:
ZNWU
Prepwork-ASLR - Bretzel Step 4 TGU
Front Squat 24(2) 8x5
Clean and Press - 24k 8x1234 + Pull up 8kx4
Swing 40k 5x25

PM -
Ride - 8x20/10 - STANDING

Saturday
ZNWU
Ride 45 miles - (ZOOOOOM - rode with the racers)

PM
Walk - 4 miles

Fri
Z work
ZNWU
TGU prep - ASLR - Bretzel

Thursday
ZNWU
TGU Prep
TGU 24k 5x5
Ride: 8x20/10

Check it out

2009-03-04T19:46:00.002-05:00

I just stumbled upon this post while surfing the Modern Forager blog. It is titled 'Don't be this Guy/Gal...' The author describes several types of gym-goer.

The Wanderer, The Super Strong Guy who Doesn’t Re-rack the Weights, The 1/4 Heavy Squat Guy, The ELS Person, The Grunter/Screamer, The Bluetooth Person, The No-Wiper, The “Off-Duty” Trainer, The Cologne/Perfume Person, The Functional Training Catalog Trainer, The Cutoff Guy, The Leaner

Frankly I think this is brilliant and it is the reason I haven't stepped into the base gym since July.

Prep
Z
ASLR,BRETZEL
Step 4 TGU

Practice
Clean and press 24k - 8x1,2 ladders + pull up bw+4k x 3
Goblet squat - 40k 5x5 + Swing 40k 5x20

quick update

2009-03-03T21:26:00.003-05:00

Quick updates from today:
AM Z

PM
Prep
ZNWU
Bretzel
TGU steps 3/4
Swings x 100
Bike: 5 min wu - 8x20/10 - 5 min cool down

Tomorrow is.....tgu step 5, 7 sets of light presses, front squats, pull ups, swings (many), Ride vo2m

'heavy' day

2009-03-02T19:27:00.002-05:00

In ETK, Pavel prescribes a pressing format of a light, medium and heavy and heavy day. Today was my heavy day; heavy volume. Actually this is the first time in months that I have actually completed a heavy day. Not sure I actually did a heavy day last spring when preparing for the level 2 certification.

Upon completing 5 sets of 5 rung ladders, I should be ready for to move up to the next size kettlebell (in theory). Instead, I plan to add a little more volume perhaps an extra set or 2 before I move up. Why? Just because I completed the plan doesn't mean it was comfortable. I think the groove could use a little more work. The set will be added to the light and medium days as well.

Now Hear This:
I finished some reading and practice today that got me thinking about how to approach my training/practice as well as training with clients either individual or group classes. Not too terribly different but I have decided to change the format slightly. What this means to you is...more Turkish Get Ups!

Prep:
ZNWU
BRETZEL
TGU - Step 2/3 (will work these again tomorrow)

Practice:
Clean and Press 24k 5x12345 ladder
Swing 40k 5 x 20 + pull up x 5

more Issues discovered

2009-03-01T11:48:00.003-05:00

During today's practice, I once again used video analysis between sets. Arrrghhh, more problems. During my 5min RKC snatch practice, I noticed that my right arm is NOT locked out in the overhead position. Did I mention that this was a problem in the get up yesterday?

This shows how bad habits are not isolated to individual problems. Work on the little, 'simple' things. Perfect them and find that more complicated or heavier activities are simplified. Not to mention you reduce the chance for injury.

This relates to music as well. When a (music) student comes asks me to listen to their scales or solo it is always evident who practices perfectly and uses a metronome to keep tempo. Students that don't use these tools or don't pay attention to what they are playing ALWAYS speed up and slow down. Mashing the 'buttons' (valves or keys) is akin to throwing weights around without attention to detail.

In my own music practice, I find it necessary to practice a scale or exercise at a slow precise tempo. When it is perfect slow, I speed it up, practice and so on until I can do it faster than required. It takes discipline and time.

The same care should be take in exerciese. You will find tales in this blog of people that just don't get it. They throw weight around in a very small range of motion that is more than not the wrong groove. I guess it is part ignorance, part naiveity or part complacency; or a combination of all. I think everyone needs some instruction at some point and periodically. A coach or instructor will let you know where you are going wrong and how to fix.

How often should I have a coach? That depends on your goals and how much money you have to spend. When you are sick you visit the doc for a chunk of money. Why don't we take this much care and prevent the visit? That money can be spent on a good trainer/coach (like me).

Last year, I worked with a coach 6-7 times both face to face and via video. I would recommend weekly or monthly contact with a trainer at the minimum but if you don't have the dollars, I guess a few times a year is better than never.

Prep work
Z - nwu
BRETZEL - feels good.

Practice:
Swing: 1x100
TGU:2x5/5 (worked the hip extention)
Goblet squat: 6x5 (32k)
Snatch 5 min - 82 - didn't try to push anything just 8/8 on the minute. Hmmm, I guess I should have done a couple more to reach my number...it didn't register until just now. I need 1.4 reps.
Snatch practice 3x5/5 + Pullup 3x5

More snatch thoughts:
I haven't worked on these for 2-3 weeks for some reason. My groove was off in several ways. Need practice to the groove back.

Ride:
Trainer 4min/3min x 5

more Practice etc.

2009-02-28T19:12:00.005-05:00

Today's practice was more of the same. I took video of each set of each exercise and analyzed my form. It was eye opening. Some things are great and a few other things had deteriorated. Most of the issues were a very simple fix like keeping the elbow locked in the get up.

I did notice one possibly serious movement flaw in the squat. My left knee tends to collapse when I'm fatigued. This was a problem in the past and it has returned. Good thing I know how to fix it!

This brings me to this: if you are training blindly; seek assistance. A trained set of eyeballs can save you thousands in PT bills, surgeries or both. I noticed my problems from a video and know how to fix but I will seek out another RKC to assist me. Mainly because the corrective strategies for the collapsing knee need another set of hands (mine are holding kettlebells).

I've completed the level I, level II RKC courses and have assisted at certifications. Each time my form has been meticulously inspected, scrutinized and corrected (if needed). I've even sent video to other RKCs and Master RKCs for the same beat down. You owe it to yourself to do the same, shoot me a line and we'll work out the details.

Practice:
TGU practice
Front Squat: 2/24k 5x5
Clean practice
clean and press: 24k 123x5

Thurs:
Ride 35 miles

Foundation

2009-02-24T19:28:00.003-05:00

I've mentioned foundation before. Building a foundation sets you up for good lifting, mucho improved strength and less injuries. All of these lead to a better lifestyle. Better lifestyle for me is living pain free or as much pain free as I can without eating NSAIDS like Vitamin M. I'm thinking some very important organs, mainly the liver and kidneys may appreciate my thoughtfulness and actually last my lifetime.

Building a foundation is as simple as throwing away the EGO and perfecting movement patterns. Movement patterns are lifts or parts of a lift. It is training the CNS (central nervous system) to allow the body to perform properly. It's like a map (that is what the Z gurus call it). The CNS is like the black box in the cockpit of an aircraft. It tracks or maps all movement good and bad.

Performing movement incorrectly leads to an incorrect map. Instead of finding the burried treasure, you find...pain. The pain probably won't happen today or tommorrow but it will happen. Incorrect movement leads the body to correct with other joints and a wild cycle of compensation and shutting down function leads to loss of movement all together. Three years ago I couldn't put my own socks on due to this phenomon.

A good map allows improved athletic performance for anyone. Elite professional athletes benefit from this and so do those of us who enjoy watching from the couch. I will take any improvement in athleticism I can get and judging from all of the HGH/steroid/EPO users, so will the elite athlete. A proper map is legal!

So I take my vitamin Z drills, and have been rehashing the basic movment patterns under weight. Most recently I've been practicing the Get up with a very easy weight. I've also practiced cleans with a variety of weights. It is paying off as my cleans with heavy weights is becoming more natural.

So practice looks very similar to what I was doing 2 years ago with at least 1 benefit, I don't get DOMS (from these lifts).

Practice:
Z
Swing 16k x 100
TGU 12k 3 x 5/5, 16k 2 x 5/5 ( I practiced any transition that I didn't feel comfortable in 5x during the first set.
Cleans 5 sets of 3 reps 24k, 32k, 40k
Press 24k 5 sets x 1,1,2 ladders + pull up x 5
Swing - 24k OH 20/20 - 32k x 50 - 40k x 50
Evil wheel - 3x5 + crocadile breathing between sets.

Saved Rounds:
My back pain is present; not this bad since June? or longer.

a week of updates

2009-02-23T19:14:00.003-05:00

It's been a little over a week since the last post. Complacent...yes. This is a training update.

In short,I think I have a problem other than the usual chronic pain. I have some sort of imbalance that is causing my adductors to over compensate during running. Yes, I know running sucks and is not the best exercise but as a combat athlete (Marine), running is part of my job so I suck it up and do it. Normally as little as I can get away with. I guess it is part of the puzzle.

The easy solution is don't run. The other solution is to figure out the imbalance and correct it. I'm absolutely certain the solution can be found in something like this hypothetical-fictional Z Health solution: Standing in the Neutral look up through the forehead like the lizards on the Galapagos Is. or Fernando Valenzuela, at the same time rotate only the pinkie finger about 4x each direction. -- Well, I think it's funny! All kidding and exaggeration aside, it's really this easy.

Today
880yd run,
6x100yd run
and some other things.
Z

Saturday:
ZNWU
Swing: 16k x 100
TGU - 12k 5x5/5 - practice!
Cleans 5 x 3reps(16k, 24k, 32k, 40k) - practice
Press - 24k 5 x 1234 -- getting it back
Swing - 32k 2x25, 40k 3x25

Fri:
z
Bike - 20/10 x 8

Thurs:
z
VO2M 20 min @ 8reps

Wed:
off/z

Tues:
Z
Run - 2.5 mi fartlek with grappling etc. (MCMAP)

then

C/P 24k x 1,2 (easy)
Front Squat - 2/24k 5x5
Swing - 40k 2x50
-----in hind sight, this second workout was dumb! I felt it all week and a little during today's runs. Need some corrective something in the adductor area. Me thinks me has an ailment.

Mon -
Z - rest; lots of sleep

Sun -
z
Ride: 134 miles - yes this is correct and it was cold.
z

Sat -
z
TGU 12k 5x5/5

Fri
Z
Ride: 20

Thurs
Z
ride : 20

Rest

2009-02-11T20:55:00.003-05:00

Today ended up a rest day but I did have to move all of the boxes in the picture. That is the picture of pain.

I practiced Z this morning. Amazingly it released some pain and stiffness. Cool eh? I plan to practice some more Z before I hit the rack. Lots of ankle work, ok, I will hit the whole body again.

Full training day tomorrow.

Beat-Down Continues

2009-02-10T19:20:00.003-05:00

90% of the time when I talk about training, I'm actually practicing an activity. This week is different with more training or beat down than practice. Yesterday we did more CFT training er...practice. When I got home, I practiced heavy kettlebell snatches. This morning a 20 mile bike ride with plenty o' sprinting and this evening, I got a nice beat-down at MCMAP.

This is what all of the practice and conditioning with kettlebells allows me to accomplish. I am very thankful that I work them hard. I recover quickly after grappling rounds -- great when fresh bodies are bringing it to you. It also lets me have a huge smile during cohesion drills. Most of all it is great to have conditioning that is superior to most. Notice I didn't say all!

I should add one tidbit. I am beat!

Today:
Z NWU
Ride 20 mi. several sprints
Z drills
MCMAP

Yesterday
880 yd run., Press, MANUF
Snatch 5 rounds - 5x16, 24, 32

Almond Butter Cookies

2009-02-08T20:21:00.003-05:00

I made the almond butter cookies. They are good and light. They have just enough almond flavor; it isn't overwhelming.

I am not a fan of Splenda as it always leaves an after taste. These cookies do leave the Splenda after taste. I will make these again and will even try with peanut butter.

Time for updates

2009-02-08T14:56:00.004-05:00

Ok, so I need to get better at these updates and I will.

In the mean time, I've just spent the last 30 min checking out Nutrition Solutions Blog. This is full of fantastic and very important information from a RD and fellow RKC. Check it out!

Not only does Georgie, the author, provide and discuss important nutrition scoop, she gives recipes that look delicious (and healthy). In fact I think I will try this out tonight!

This is from Georgie's Site:

Almond Butter Cookies
1/4 c almond butter
8 pkts Splenda
2T egg beaters
1/4 tsp baking soda

Preheat oven to 325, and spray a cookie sheet with nonstick spray. Mix all the ingredients until smooth. Drop into 6 equal portions on cookie sheet. Bake at 325 for 7-8 minutes. Mmmmmmm. (Don't have almond butter? Use PB. It still rocks. )

Now for the training update:
Today:
Ride: 35 mi. (5 laps on W Great Neck bridge)(5 laps on Ft Story Rollers)
rest 3 hrs
TGU 5/5 (16k) + 50 swings (32k)

Saturday
Ride: 25 miles

Friday
Run 880 yds + 2 min ammo can lift

Thursday
Vo2 Max x 20 sets - I ran out of time.

Wed:
Off - I had watch. Lots of walking and stair climbing. Next month I should use a flack vest for my tours...

Everyday: Z drills!!!!!!!

Ill

2009-02-03T19:41:00.002-05:00

Ok, so the lack of power in yesterdays workout must have been due to illness. I woke this morning feeling a under the weather. Today was not fun. I skipped my kb workout today...(VO2 scheduled -- sorry Sandy). Saved the little energy I had for MCMAP this afternoon.

When I got home from work, I felt ok and thought that I would probably feel guilty if I didn't do something. So I hopped on the bike for 10x30 sec (hard)/1:30 sec (rest).

Practice today and update

2009-02-02T19:26:00.003-05:00

I took break for a couple days -- kinda -- because we moved. I could not have done a workout and moved all of our stuff and still train this week. I was wasted by the end of Saturday and have tweaked my back. Of course it is the same area that has hurt for 4 years. That is good news because I know what to do to get back to normal.

During my snatch practice today I had no power and felt my back on every rep. I also noticed my entire left side was compensating. In other words my hips did not fire. I cut back on the reps then added several sets of swings. Of course I could just have no energy because of the crap I ate yesterday.

Practice
ZNWU
OAJerk 32k on the min 5 reps alternating arms - 10 min.
5 min rest
Snatch: 24k 5 min - 3 x 11/11, 2 x 5/5 = 86 (it was hard but I hit my numbers)
then - 2 min x swing

Yesterday
bike: 8x20:10 standing on every interval

Sat - off - znwu
Friday - znwu
Thursday - Bike 20:10x8 - MVO2 x 35sets
Wednesday - Bike 2 min on: 1 min off x 10

Back to the VO2 (V1)

2009-01-27T19:47:00.005-05:00

Yesterday I mentioned that I would be hitting the VO2 Max. Well I began a day early because...it was there. I noticed I was more winded on this protocol than in the past. This 'off season' is taking a toll on my VO2 max. At least my SE (strength Endurance) is coming along just right. Of course, this is the reason we have protocols such as the Vo2 max protocol. To improve it and become machines like Drago er...Rocky B or Pavel (he's real).

Day 1 (or 2 see note)
VO2Max -- 15/15 8 rep -- 30 sets.

This was pretty much the end of the line for today. I could have done a few more sets but for day 1 this is a fantastic start. I will add at least 5 reps on the next series.

One more note, yesterday's 4:3 intervals are also allowed in the protocol, So actually, this is DAY 2.....

Update -- more practice

2009-01-26T19:10:00.003-05:00

I guess I have slacked on the updates. Here is the scoop.

I'm going to start a VO2 max cycle and work up to 40 min. I was planning on starting next week but I was motivated by an update by Sandy Sommer RKC. He is working up to 80 sets so I will keep up and hopefully motivate him too! So I will begin this week on Wed.

Today:
ZNWU
swing 16k x 50/50, 24k x 100
Snatch: 24k on the min - 12l/12r x 6 min
rest 2 min
Snatch 16k 10/10 x 4 min

rest 3.5 hrs

Bike: 6 min wu + 4x 4:00 on/3 min rest

Saturday:
ZNWU
Ride: 20/10 x 8

Friday:
ZNWU
snatch 16k x 100

Thursday:
Ride: 20/10 x 8

Wednesday:
Z practice

Tue
ZNWU
pistol: 16k 5/5
snatch 16k x 100
MCMAP

Monday:
ZNWU
Pull up 5x10
ride 3 hrs

Practice

2009-01-18T12:43:00.003-05:00

Split into 2 sessions today:

A. strength
ZNWU - Z continues to amaze me. Check this out on Mike T Nelson Blog.
Z work
Jog 1/2 mile
OH swing 16k x 50/50
Front Squat: 3 x 32k x 5 | 4 x 56k x 3 - (got some work to do, good start)
OH LCJerk: on the min. 6 min. 10 reps each arm per min.
Jog 1/2 mile

Goal with FSQ -

5x5 with 64k. end of march...
END of year goal - 80k.

B. bike
5 min wu
20 x 10 sec on/5 sec off
5 wd

Pull up 10x5

YESTERDAY
ZNWU
Zwork
Pull Up: 2x10
Swing 32k x 100
Bike: 8x20:10

The baseline

2009-01-14T21:01:00.002-05:00

A few years back I decided that completing 1 set of 100 snatches was a milestone. My first attempt was in my living room and it was a success. It showed me that I was right where I needed to be. I also decided I could begin using my 24k kettlebell. The rep scheme for that attempt was 20,15,10, and 5 reps.

I did it again a few months after my first RKC certification when I was working out with one of my buddies. He mentioned he did 100 snatches in a workout a few weeks prior and I said cool, let's do it. Instead of doing it in 1 set, I told him that we would alternate sets in a you go - I go format. The thing is kept bragging about how cool he was and how much he was a stud. (with the 16k? come on gimme a break) So he struggled with the first set of 20s then my turn. I did 50 left and 50 right. He said humbly, 'I guess I have much to learn.' We completed the workout in order (yes, I did the 15, 10 5 with him).

I didn't do it to show off and I'm not writing about it to show off. It is great to reach milestones but they are only milestones and should serve as motivation for the next milestone.

Today one of my 'students' attempted the 100 rep challenge with the 16k. It all sounded great until he started breaking it down. He rested several times in the rack position and it took him 4.5 minutes. This is admirable and a start but...it ain't quite up to par. So he has some work ahead of him. Good thing is he will nail it in a few weeks - non-stop!

So I was inspired to attempt this again. I needed a quick workout this afternoon and he had a 16k Russian Red in his office. So, about a minute and a half - two minutes later, I was done 40,40, 10,10.

I like the 100rep challenge and will have to ammend it to the 24k in the next few months. Can I do 100 w/o rest? Well, it's a great question, I think I shall find out. Hmmm, this means I might have to work on the 10 min thing huh?

Give the 16k 100 reps a try. Do 100 snatches without setting the kettlebell down. Rest is in the overhead position (if needed).

1st outdoor ride of the year

2009-01-12T20:00:00.002-05:00

I suited up with several layers and headed outside for a ride. It was the first outdoor ride of the year. I'm a little behind in the long ride category. Riding fitness is not there right now but I started feeling great after the first hour.

I decided to skip my scheduled kettlebell work today with the long ride planned. I'm glad I did. I feel the least few workouts.

Practice:
ZNWU
Stick
Rifga
Ride: 2.5 hours

5 min SSST

2009-01-11T19:49:00.003-05:00

After some practice on various lifts, I planned some snatch practice. When it came time for snatches, I decided to do the test. I was actually inspired by the Karen Smith, the other RKC in Virginia Beach. She is preparing for the level 2 RKC this summer and has nailed her test a few times already. I said, "Hmmm, I should actually try in one of these days." If you rember, I did in a few months ago; I hit my number in the first 3 minutes and decided that was enough, need more practice. The 5 min snatch test is the new RKC certification standard. ALL RKCs and RKC candidates must complete the test.

Males will use the 24k kettlebell, you may switch hands as many times as you like and you may set the kettlebell down. You must complete your weight in KG for me right now that is about 84 reps/kg. I figured that anything over 86 would be a good number to shoot for. (Just keeping it humble)

Of course as soon as I hit start on the GymBoss, I changed my mind and went for 100 reps. It looked like this, 15/15, 15/15, 10/10, 10/11 = 101 reps (did 1 for the Corps). Regardless of your weight the most reps you have to complete in the test is 100. I actually rested about 43 seconds after the second set of 15/15 and had plenty left in the tank when I was done.

I plan to keep working towards improving my score in the test as it is a fantastic workout. I will shoot for the 10 min SSST in the next month or so with a goal of 200+reps. I have never attempted this test but I think it will be good GPP for the events in the spring.

Practice:
ZNWU
Rifga
OH Swing 16k x 100
Pistols 16K 10 x 1/1
TGU 16k 5 x 5/5 (alternated fluid GU and high hip)
5 min Snatch test - 101 reps

Evening:
Bike 10 min wu + 8x20sec/10sec + cool down 2 min.

Mock PFT WTHO

2009-01-08T19:07:00.003-05:00

Today we did a mock PFT. Not really sure why but it was a good excuse to shuffle a few miles and hit some pull ups. Actually, the students needed an inventory PFT to start the year off and we were volun-told to provide some motivation. OOHRAH Mandatory fun! I skipped the crunches 'cuz...um, they are worthless and I personally like the way my back feels these days. I did do hanging leg raises 5 sets of 10 instead!!!!! Today I put out about 60 - 80% effort on the events. I guess you could call it junk miles or junk training, Yea - no - maybe?

It is wise to practice things even running. My focus for the run was form. I would like to become more efficient but that will take more running. YUCK.

Practice today:
ZNWU
Pull ups
Hanging Leg raise
Run

Jerks 6 min x 7 reps l/r

Sold My Kettlebells

2009-01-06T20:20:00.003-05:00

Yesterday, I had time to get in a quick beating at work before I sold my kettlebells. I have been keeping a full set of kettlebells beside my desk at work for quite a while. They keep accumulating. When someone approached me about purchasing some kettlebells before he deployed in the very near future I couldn't say no. He got a great deal for a 16k, 24k and 32K, didn't have to wait for shipping and I got some ca$h.

No, I don't need cash.
Yes, I still have many kettlebells, just none at work...for a short time. I guess I'll have to either practice at home or do something else at the gym?

Or, I could do BW stuff, pull ups, push ups and pistols. This might be a good idea!

Anyway, I will order new kettlebells and some additional for my class. The UPS dude is going to say my name in vain. I may have to leave a nice tip. I wonder if the IBT allows?

Yesterday:
ZNWU
Snatch 24k 20 min. on the minute. 10 reps alternate hands each minute. - 200 reps.

Today:
MCMAP
Swings
Getups

2009 - 1

2009-01-04T18:01:00.003-05:00

Well it is 2009.

Of course everyone has resolutions to do this and that. I...well came up with my 2009 goals and began working on them months ago. Let me sum it up in 1 sentence:

Work hard at the boring things that will make me a better man (Tsatsouline).' What the...?
This goes for training and life. It is the little things consistently that pay off in the long run.

Actually, a few minutes ago, I was thinking about my goals and ambitions for the year and beyond. One thought struck me. Do I REALLY want to do these things? It will be hard and require sacrifice. Well, yea, I really do want to do these things but WHY?

Training update:
Today:
Pull up BW - 5 x 5 working on form. 1 sec pause at bottom.
Front Squat - feet together - 32K 5x5
OALC - 32k - 7 min - 5l, 5r on the min. (my whole body is shaking after this)
Swing - 32k 3x50 - still shaking

Saturday
Bike trainer - 8x 20:10

Friday:
Snatch: 24k 10 min. 5/5 on the minute

Tracking Santa

2008-12-24T14:45:00.002-05:00

It is 1447 and according to NORAD, Santa is delivering stuff in UAE. W Only time will tell. NORAD sponsors the website and it fun.

Speaking of traveling around the world, this is exactly what I did with my kettlebell swings this afternoon. I did several combinations with different size bells. Really freeked out the CNS and it is a great way to work the core. Wow, yesterday's fun snuck up in the middle of todays.

Practice
ZNWU
RIFGA
Jog 1/2 mi. w/ ruck
Swing 16K x 100,
Goblet squat: 32k - 5x5
Clean and Jerk 32k - 5 x 5l,5r no rest
Swings - (I'll call this around the world);
16k 20/20,
24k 20/20
32k 20/20
16k + 24k 10/10,
24k + 32K 10/10
32k x 20
24k x 20
16k x 20
Concentrate on overspeed eccentric movement on last 3 sets. I was flying when I hit the 16k
Jog 1/2 mi w/ruck

Website update

2008-12-23T21:18:00.002-05:00

I have updated my website with a fresh look and updated content. I am still working some issues, shooting some video etc. so it is a work in progress. Check it out periodically for updates or subscribe via RSS.

Practice:
10 min NWU
Swing 16k x 50
Swing 24k x 50
TGU 16k 5x5 no rest
rest 5 min.
Here is what we did at tonight's class:
JM
RIFGA
Swing 32k x 50
Snatch 5l rest 5r x 10 ea (100 reps) rest was while the others snatched. I used 24k.
Ab - figure 8, sling shot, figure 8 with stop, Punch matrix
Cooldown:
Stretch

Whew! I'm ready for R&R

2008-12-15T20:44:00.002-05:00

This time of year is tough to get anything done at work. It is also tough to train. I have been getting off the couch and managing to squeezing in the workouts errrrr; practice. I must say that practice is the easiest thing to do right now and it is better than nothing. With enough practice strength comes.

ZNWU
Pull up 3 x 10
Swing: 16k x 100, 24k x 100, 32k x 50
Clean and Press 24k 7 x 5
Front squat: 32k 5x5

Yesterday:
ZNWU
Bike: 30 min trainer
Card tearing 4 x 35 cards - ouch time to back er back down.

Saturday:
ZRphase
Pull up 1 x 12
Jerks: 32k - 5 min. (1arm)

Martial Culture

2008-12-10T22:14:00.002-05:00

I came to a realization earlier today that my outlook on training has been wrong for the past few years even though I have made fantastic strength and endurance gains. I have been a little skewed in both my actual training approach and the way I’ve trained some clients. I’ve also figured out why I feel repulsed by other service members and people faking the funk in the gym.

I’ve overlooked the aspect of martial culture. Cultures like the Spartans, Zulus and Aztecs were martial cultures. The cultures exclusively existed to produce warriors to defend or acquire new land. Everything about their existence was present in a warrior ethos. Similarly, the Marine Corps physically and mentally transforms citizens into a martial culture.

It may be difficult to understand or embrace and I don’t expect you will. You can read books, watch movies like the 300, train like a warrior and study martial arts and you will not be part of the martial culture. You will not live, eat and breathe it; it will never truly be your way of life.

So, I will train myself slightly differently. I will still have some goals and expectations but not like in the past. In the Marine Corps there is a standard and we adhere to it. No questions. In fact, adhering most often means searching for perfection within the standard. The minimum is unacceptable.

In the RKC system there are new standards for the level I and II certification. As a professional, I am adapting and evolving my training to comply with the party’s instruction. As a Marine, I do the same. The Marine Corps has added the combat fitness test, not a problem, I own it.

As a few clients have found in the past few weeks, I will smile and nod at excuses only a few times and provide some encouragement. Eventually, I can quickly become curt; and treat you like a young Marine. I WILL get your attention, make corrections and move on. I don’t have patients or for clients that don’t do their homework and refuse to hear what I say. Why pay someone to ignore them?

So you can expect great instruction and a great training. I will ensure you get the same TLC that the warriors receive at my day job!

Here is the caveat; I am now only accepting clients that are serious about training and learning.

Practice Today:
ZNWU
-- Taking it easy today. Very tired.

Practice Yesterday:
ZNWU
Clean and Press 16k 5x5
Windmill: 5x5
Clean and Jerk 32K x 5 min.
Wheel roll outs x 5

Card tear: 4 x 30 cards

Combat Fitness?

2008-12-08T18:57:00.003-05:00

My question is this -- For a combat athlete (Marine, soldier, sailor, LEO etc.) shouldn't all training be preparation for combat in one form or another?

Just checking! I think so -- absolutely. It can be GPP but it also calls for GPP kicked up a couple notches.

We have designated Monday for combat fitness preparation training. Often, we training specific to our test but, it is good preparation none the less. Today's exercises provided a good assessment of my fitness.

First, I must say that the events provide the feeling in my gut that I thought they would when put together. YUCK. Second, going anaerobic over and over pretty much sucks. Third, I'm pretty fit but I should change my training a little to improve weakness. Specifically, going hard while anaerobic.

Practice:
ZNWU
Bent Press 32k 1x5/5
Pistol: 5 x 1 each leg
Clean and press 24k 5 x 5
Swing - 5x20

20 min rest

Sprint 200m, jog 200m
Press #30 for 2 min. (91 reps) -- I can hit 100 - 110+ easily, I rested and yelled at others.
MANUF practice. (crawling sucks!!!!!)
Run 400m

Saturday:
AM
ZNWU
Swing: 100
Clean and Press - 5x5

Afternoon
JM --ankles, knees, hips shoulders wrists, elbows (Egyptian) neck.
Some other misc. lifting - worked with TSL. on ETK basics.
This was very fun, Thanks for driving down Sir!

On the trainer

2008-12-04T22:01:00.002-05:00

I finally hopped on the bike. My plan was to hit a quick session then head out for some kettlebell work, followed by working with some people. Things change and I changed my plan. Instead of short intervals I opted for longer intervals and a longer ride.

I was playing with my HRM while on the bike. I am curious to see where my RPE is compared to the actual work I'm doing. It is a little skewed at the moment. I will make adjustments.

The intervals I chose for the ride are 4 min. on and 4 min. off. I repeated 4 times. HR on rest got down to 120. During the intervals I maintained around 172 but popped up to 179 for a while during the 3rd interval. I was able to sustain this pace for the full time.

The issue is with the calculated MHR, this puts me at or above 90%. That is probably not such a good thing. So I have will change it up a little.

ZNWU slow.
Ride: 10 min warm up.
interval 4 x 4 on/4 off.

Real Recovery

2008-12-03T21:25:00.002-05:00

Today was actually a recovery day. Not a light day, or an easy.

Tonight I worked on card tearing again. I broke my 'max' back down less than 50% and started work. 15 cards halved x 2. Then I halved those halves for a total of 6 x 15 cards. I tore both directions. I think this was just the right amount of volume at this time. I can feel some fatigue in the fingers but I also feel as though I have 6 more left in the tank.

RPhase slow.
ZNWU
Card tears (see above)

Recovery Day...Sorta

2008-12-02T21:46:00.002-05:00

Fatigue was prevalent throughout the day. I decided to skip my AM ride and take it easy. Suprisingly, I had less of the usuaul muscular pain than I normally have after a run! The pain kept moving from place to place in my body. Eventually, I was teased by mild back pain for a while.

Today's cure: About 45 minutes before PT, I started with the ZNWU, moved on to rifga. I felt fantastic after this combination. I worked some swings and presses then off to an easy day of pt.

Before my Tuesday evening kettlebell class (1830 every Tuesday at my garage let me know if you are interested), I did some kettlebell practice lots of TGU, Bent Press and Swings.

Class tonight was fun. We started with joint mobility, covered basic techniques for swing, clean and press and squat. Then the fun really started.

Class workout:

Clean, squat press ladders - 4 rung
1 arm swing 5,10,15 l/r
windmill lrlr
2 arm swing (bigger kettlebell) - 30,20,15

My practice today:

ZNWU
rifga
clean and press24k: 2,4,6 x 5
MCMAP (martial arts)
TGU 16k 5x5/5
Bent Press: 32k 5 x 2/2
upside down windmill with #5 ball (this is medicine for the shoulders - feels good!)
Swings - 32k 2 arm - 3x20, 1 arm 2x10/10

Thoughts:

I'm getting some excellent cross training.
Maybe I should ride a bike one of these days!?!
Class was a blast - thanks for coming out guys - don't forget to practice your swings!
Swings rock.
Did the fitness test on my new HRM. According to the device, I am in elite condition. Who woulda thunk that? Heck, I'm actually a little deconditioned compared to 3 - 4 weeks ago. This makes me chuckle. I wonder what it tells LA? He's now riding the TDF. He looks freakishly strong and lean for someone that took 3 years away from the sport. (stay tuned for more on the LA workout!)

What did you do today?

2008-12-01T20:41:00.002-05:00

What did you do to get rid of some of that Turkey and Pie? Moi? I started off December with a bang.

1. I tore my first phone book today. Nothing special a 1" white pages. This is a start; a few more practice sessions on the technique and I'll be good to go.

2. Z R phase and ZNWU.

3. Run 3 ish miles boots and utes with buddy. We carried 2x30# ammo cans back from the beach (1mi).

I anticipate some pain in a few days at L4/5 but nothing yet. I will take 2...and hit some rifga and RPhase in the morning. I'm contemplating a bike ride in but don't want to over do anything.

Sunday:
Clean and Press 24k 5 x 1234
Pull UP 5x8
Wheel roll out 3 x 5
Card Tearing test day: 1 x 15, 1 x 20, 1x 25, 1x30, 1x35 cards. I think I can do more but no need to hit failure. I will back down about 50% from the 35 cards and do some volume adding 5 cards per session. Probably do 2 sessions per week. Will back off periodically.

Progress on the David Whitley Thanksgiving Challenge

2008-11-25T20:05:00.004-05:00

I like the online training log/blog because it is very simple to search the past workouts and comments to see what worked and what didn't. It's a great tool. Exactly 9 weeks ago I took SR.RKC David Whitley's challenge and decided to work towards my snatch numbers.

The bad news is I have been complacent, I haven't worked 24k snatches nearly enough 4 times in 8 weeks to be exact. I have worked the VO2 max and boost protocols during this time. The good news is that I have made several other gains in overall health and fitness. I set a performance goal and a nutritional goal as David prescribed. While I still need some work on the performance goal and have extended it until Christmas, the benefits of working towards it have worked wonders!

Body Composition: I have lost 12 lbs and 2 inches from my waste.

I lost the majority of the weight during the first 2-3 weeks of the challenge and have been strict in my food choices. I did add some treats into the diet here and there after the first month. I have learned about the timing of such commodities.

After turkey day, I plan to restrict the treats again until the Chirstmas Holiday and shed the last few pounds before the new year. No sense in waiting!

Tidewater Kettlebell Club

2008-11-25T19:53:00.002-05:00

The new and improved TKC will begin meeting again on Dec 6 at 1300.

More details are on the TKC blog.

I want to show you the proper use of kettlebells. They are very beneficial when proper form is executed. Most of the videos on youtube are great examples of how NOT to use them.

Still here

2008-11-24T23:01:00.002-05:00

I've been terrible with this blog for the past few weeks. This blog is my training log and I will update the workouts soon.

Be assured, I am training. Nothing terribly new or fancy.

Kettlebells - - Enter the Kettlebell program minimum. With some VO2 max for variety.
Bike - Riding but nothing over 30 miles yet. Mostly intervals on the trainer (it's cold).
Something new: Marine Corps Martial Arts - too much fun!
Z Health R Phase

Happy 233 Birthday Marines

2008-11-10T06:17:00.001-05:00

General John A. Lejeune's message:

On November 10, 1775, a Corps of Marines was created by a resolution of the Continental Congress. Since that date, many thousand men have borne the name Marine. In memory of them, it is fitting that we who are Marines should commemorate the Birthday of our Corps by calling to mind the glories of its long and illustrious history.The record of our Corps is one which will bear comparison with that of the most famous military organizations in the world's history. During 90 of the 146 years of it's existence the Marine Corps has been in action against the nations foes. From the battle of Trenton to the Argonne. Marines have won foremost honors in war, and in the long eras of tranquility at home. Generation after generation of Marines have grown gray in war in both hemispheres and in every corner of the seven seas that our country and its citizens might enjoy peace and security.In every battle and skirmish since the birth of our Corps Marines have acquitted themselves with the greatest distinction, winning new honors on each occasion until the term Marine has come to signify all that is highest in military efficiency and soldierly virtue.This high name of distinction and soldierly repute we who are Marines today have received from those who preceded us in the Corps. With it we also received from them the eternal spirit which has animated our Corps from generation to generation and has been the distinguishing mark of the Marines in every age. So long as that spirit continues to flourish Marines will be found equal to every emergency in the future as they have been in the past, and the men of our nation will regard us as worthy successors to the long line of illustrious men who have served as "Soldiers of the Sea" since the founding of the Corps.

Semper FI

1st Class == Update

2008-10-28T20:00:00.004-05:00

Tonight we had the first class. Although the turn out was low, neither I or the attendees were discouraged. This meant more 1 on 1 instruction. We started out with joint mobility, worked on wall squats, box squats, swings and then on to the Turkish Get Up.

The swings are looking awesome! The swings we built and tweaked look better than many people that show up for the RKC cert. Of course with a little tweaking, they look perfect! What I'm telling you is this -- -- -- QUIT WASTING YOUR TIME WITH THE VIDEOS AND KETTLEBELL INSTRUCTOR WANNA BEES. The problem is you are learning technique that is substandard, it is weak or just wrong. You may be missing key cues that make an exercise effective or make an exercise safe. You should NOT feel any pain - ANYWHERE - using kettlebells. Your back should not hurt; your knees should not bow; wrists should NOT be black and blue.

Seek a currently certified RKC Instructor (like me)! It will be well worth your time and money.

Practice Today:
Z
RIFGA
Clean and Press - 24k 5 x 123 ladders.
Snatch 24k on the minute - 3 x 10/10, 2 x 5/5 - 80 total. This was more difficult than I thought it would be. Hitting 100 in 5 is easily in my grasp. This is also the first time I've snatched with the 24k bell since September.

Pull up - 1x14
JM
Swings
Turkish Get ups

Yesterday:
Z
Rifga
Pull up x 12 (boots and utes)
6x6 Sand Bag protocol x 15 min

Tuesday Night Kettlebell Class

2008-10-27T19:05:00.002-05:00

I’m pleased to announce a kettlebell class starting Tuesday, October 28, 2008 at 6:30PM.
The class begins Tuesday at my garage or very near to it. This is a short term location.

Format: 1 Hour, We will start with Joint Mobility, Fix some kettlebell skills, then do a 15 - 20 minute workout.

This class requires a 5 week minimum commitment. The Cost per class is $15.
Please make arrangements to pay me (accept Pay Pal) prior to the class or bring cash. Beginners will need to attend some additional training so I can ensure you are practicing safe and effective
techniques.

Bring your kettlebell to the class. Get used to using it. I have some kettlebells and will
advise you if you need a more appropriate weight.

Please email me for directions or call me at (757) 667-1537.

More ETK

2008-10-26T17:37:00.003-05:00

Yesterday I hit some ETK for a light day. It was good to just practice presses with perfect form. I was able to concentrate on tension without worrying about fatigue and the potential for poor form. I will need the perfect form later when the intensity increases. As Master RKC Rif says, "It's all easy til it's heavy."

Today is the variety day and I needed some time on the bike. I didn't really want to spend the entire day out on the road. I've done that for the past 2 weekends and will do again next weekend. Besides, I bought a new Cylo Ops fluid trainer this afternoon.

I warmed up with swings and windmills then hopped on the bike for a Tabata interval session. Four minutes later, I felt worse than riding for 10 hrs! LOL

Today:
Z - NWU
Rifga x 5 min.
Swing: 24K 1x100
Windmill: #10 ball x 5/5, 16k x 5x5
Bike: Tabata intervals -- 20 on/10 off x 8 reps.
Cool down 5 min
Fast and loose drills x 5 min. (really needed this after the intervals)

Tonight - Stretching concentrating on legs and shoulders. I'm still having some issues with tightness from the run 1.5 week ago.

Yesterday:
ZNWU
Swing: 50
C/P 5 x 1,2 ladders

No Failure

2008-10-23T18:56:00.002-05:00

This is supposed to be a heavy day for on the ETK program. It was not quite as 'heavy' or have as much volume as I planned. Of course I haven't really worked any real volume work for several months. I wrote in Monday's blog that it would probably be a week or 2 before an actual heavy day happens. I performed what I could today.

This is the important lesson. Do as much volume or weight as you can leaving some in the tank. Remember training to failure is training to fail. Your body remembers repeated failure.

My original plan for today was 5 sets of 5 rung ladders. During the first set, I decided to adjust fire. The 4th rung wasn't as easy as it should. I ended up completing 5 sets with 4 rung ladders.

Practice:
ZNWU
Clean and Press - 24k 5 x 1234
Swing - 100

Back to ETK

2008-10-20T18:23:00.002-05:00

I was feeling really good physically after the weekends festivity then I began my workout with some swings. I went down hill from there. After 100 swings, my legs hurt deep down to the bones. Ok, I'm not recovered.

I did my medium day presses. This felt ok. I think it will be a few weeks before I'm ready for some actual 'heavy' days. I'm most certain, I will ignore the previous sentence and go heavy sooner than later.

I thought I would finish up the workout with several sets of swings but my body did not agree. Too much fatigue. I parked the kettlebell and called it a day.

practice:
ZNWU
Swing 24k x 100 -- 50l then 50r
Clean and Press: 5 sets x 3 rung (1,2,3)
Swing 24k x 50 (2 arm) hardstyle overspeed eccentric

Update

2008-10-19T17:30:00.002-05:00

I just returned from another weekend on the bike. Yesterday we rode the Black Creek 200k from Raleigh to the small town of Black Creek. A full write up will be posted on the TR blog soon.

Fri:
Followed the plan Rx on Wed.

Sat:
ZNWU
RIFGA
Ride: 125 mi
message -- releasing trigger points and flexibility. This was not foo foo!

Sun:
Z
message
rest!

Execution of yesterday's plan

2008-10-16T20:19:00.002-05:00

Yesterday, I stated I would rest, drink water, do Z etc. It seems to be working pretty well. I still have some swelling in the L ankle but most of the pain has gone.

One of the Gunnys had a STICK sitting at his desk today so I stole it for the majority of the work day. This is a good piece of gear! I've had this on my wish list for a few years. I was able to work out some pain in my quads and a knot I had in my left calf for 3 days. I'm sold and will get one in the near future.

Today was a rest day. Of course I did some swings, snatches and presses but just enough to GTG and demonstrate a protocol.

Tomorrow, I'm off the RTP, NC for a 200k ride on Saturday. Also plan to continue with the plan.

OUT

Get off the Couch

Amendment to Plan

I'm Back from a Break

Wanna get better? Do it.

focus

Fatigue is the Enemy

WTFO

Its time

Up in the Morning before the sun; R+4

What Next?

Morrisville 300k-2010 edition - Lollygagging

medium day

I'm going now

Fatigue?

Peer Pressure

Kickin it

The week wrap up

Chains - twenty-ten version

Volume with ladders, it adds up

Swings

ugggh. . . Recruit Crud

2010 day1

Light day..again? Where'd my memory go?

Here we go...

Almost T-Day

Quick Update

Still Raining...and Still Training

Rainy Day Training

Class?

No Shortcuts to the Top.

NO Hammies

Good Scoop from Great Minds

Time to train for 2010

New Favorite Practice (exercise)

Prep work....a warm up for life

Press Technique Part 2 -- Grip

A CHANGE

Techinque is everything (press part 1)

1.5 weeks until workshop

June 20 Workshop

Z-Health Master Trainer Intern

Update

Workshop June 20 2009

What up?

98F

Tour de Cure

Result

Pain? Ponder this--

The weekend update

RKC - assistant

Rest day

CFT -- Slayed

rest update

quickie

What do you suck at?

practice update

Hungry?

cold ride today

Here comes the rain

Training -- the past week

Check it out

The Wanderer, The Super Strong Guy who Doesn’t Re-rack the Weights, The 1/4 Heavy Squat Guy, The ELS Person, The Grunter/Screamer, The Bluetooth Person, The No-Wiper, The “Off-Duty” Trainer, The Cologne/Perfume Person, The Functional Training Catalog Trainer, The Cutoff Guy, The Leaner

quick update

'heavy' day

more Issues discovered

more Practice etc.

Foundation

a week of updates

Rest

Beat-Down Continues

Almond Butter Cookies

Time for updates

Ill

Practice today and update

Back to the VO2 (V1)

Update -- more practice

Practice

The baseline

1st outdoor ride of the year

5 min SSST