NO Hammies

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

New Favorite Practice (exercise)

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

1st Class == Update

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

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.

Day 1 No. 2

Need a little motivation? Check out Sr.RKC Kenneth Jay's blog. It has a link to the Denmark Olympic team. The first part on this video features Kenneth training wrestler Mark O. Madsen

Today was workout day 1 no. 2. It seems like form is coming back very quickly. I felt like I could snatch all day. The best part? I didn't feel back pain in the normal spot (left lumbar) at all! I decided to keep the volume low to ensure my legs are recovered from Saturday's ride. I will add 2 more sets later in the week.

warm up:
Jm, Pull ups x 10, swings

3 rounds, 1 min rest between
L/C&J 24K: x 10/10
Row: 10/10
Snatch: 10/10
Front Sqt: 5/5

Then:
Snatch 24K 2x10/10

Hanging leg raise: 3x5

Workshop Today and other Ramblings

Today I hosted a kettlebell workshop at CrossFit Virginia Beach. It was a great time; always fun to be teaching something. We covered basic strength fundamentals, how to create tension for more power and other Asian/Russian strength techniques. We also covered basic kettlebell lifts: swing, snatch, squat, press and get up. For me this meant demonstration and correction...for three hours.

I feel pretty good. The only things that hurt have been hurting for 3 days. It is pretty crazy, I am able to do high intensity activities and ride my bike for 24hrs straight but if I walk and stand for more than an hour, my back will hurt for days. On Wednesday, we did an inspection at work which required about 2 hours of walking. That did it!

Food:
An interesting tidbit on organic food and other products is on Sara Cheatham's Blog. She writes, "I've come to the conclusion that if it's produced for mass consumption and makes it to the shopper at a "great price," you get what you pay for: the product will be cheap and do the opposite of what you intend it to do." I tend to agree.

Sara continues with an examination of body soap. "What I thought to be a simple and basic product is in fact, not." This is very interesting.

Strength Training: no need for innovation -- Part 2

Another thought on programs. A continuation of my last post.

There is a principle that states your body adapts to training. Your body gets used to the routine you are doing. Does that mean that the weight you are using is too easy? At this point, most people change what they are doing to the latest program in a health magazine. The solution isn't switching to another program or routine. The solution is adding more weight and sticking to what works!

When you adapt to the new weight, add more weight.

When you adapt to this, add more. And when this happens again...you get the picture.

All of this added weight and adaptation is you getting stronger.

It is so simple that you probably won't do it. I will!

Practice:
Z
JM
Maxwell bear squat-dive through push up 2x5 + pull up 2 x 10
LC Clean & Jerk 2x24K: 1 min on, 1 min off for 10 min (5 sets) I didn't count reps.

3 rounds

Pull up x 10
Evil wheel x 5
windmill 16K x 5/5

Strength Training: no need for innovation

If we all did the things we are really capable of doing, we would literally astound ourselves. Thomas Edison.

As an MBA student, I spent the past 4 months learning about foresight, creativity and innovation and attempting to develop these skills. They are certainly the most important skills to develop for successful entrepreneurs and entrepreneurial organizations. They are the skills used by people like Thomas Edison, Bill Gates, Fred Smith, Sam Walton, and Ray Croc.

These are NOT skills necessary for successful training. There is no need to innovate new exercises or routines. There are hundreds of exercise plans and routines that are very effective. Most of them improve strength and hypertrophy or both. The guys that set records don't change routines for years.

Unfortunately most people see a routine with a specific purpose and proven results. They change it to “suit their needs.” The results are not the same and they wonder why. Most of these routines are very specific and provide the exact exercise for a number of sets and reps or specific time. Changing the program is NOT doing the program.

Let me provide you with some tips:

• Choose a couple exercises that work multiple muscle groups at the same time. (dead lift, pull-ups and bench press) or (snatch and clean and jerk)
• Work them for many sets with medium repetitions. (5 – 10 sets with 5 repetitions)
• Don’t work to failure; leave a couple reps in the bank.
• You are stuck in a rut? Keep working! Most people get stuck in a rut or think they are and change their routine. A better method is to back off the weight and build back up. Take the guessing out of the equation and back off every time there is a holiday.

Stick with the routine for 6 months to a year or several years. You will get results.

Windmills

Today I began to ease myself back into the kettlebells. I've taken about a week and a half off from lifting for a rest before beginning the next 6 months of training. I've learned that it really sucks to just jump in with both feet after a lay off. I began with some joint mobility and focused on some problem areas, back and hips. Then I warmed up with some body weight exercises which I will describe in a later post. Then I began working the core area of the body.

The windmill is an excellent exercise for the working the core and the shoulders. You can see from the video what to do. Let me give you some pointers: turn both feet in the direction you are going to bend or fold your body; you may bend your forward leg; keep you rear leg and butt locked tight; breath in before you bend and out on the way up; you can achieve a deeper stretch by flexing your hamstring on the locked leg.

Workout:
Pull up: 5x10
Windmill: 16K 5x5, 24k:3x5
Turkish Get Up: 16K 5x5, 24k 3x5
Swing: 24K 2min.

Note:
It is highly recommend that you seek out an RKC trainer before you attempt this exercise.

What else can I do?

I get asked the question, " What else can I do?" It is usually in reference to training, especially but not limited to kettlebell training. If you think about it, there are hundreds or even thousands of options and variety when it comes to training. Most of us would be best suited to pick 3 or 4 exercises that focus on several areas of the body at the same time. Really keep it simple.

The doctor in The Cannon Ball Run only relied on two "medical tools" for his practice.



Most people don't stick with anything more than 3 weeks. Their impatience leads them to expect miracles to occur. When they don't, they move on or quit. These short periods don't lend enough time to practice correct technique. Mastering form and technique results in consistent gains without risking injury.





Last winter we trained in the gym for a few months. My training partners kept laughing at the looks I gave the misguided and misinformed people. I didn't correct these people out of courtesy. One example of this is the kid in caveman mode. This Sailor probably lifted in high school football or something and he knew everything. Also of note, he was obviously hadn't done any training since his last game in high school. Beer belly and pushing 200 pounds.

This lumox had to show his buddies how to properly squat. They warmed up with 135#, not even close to parallel. He proceeded to add weight until he had close to 300#. This is where we all stopped to gasp at his stupidity. Caveman got under the bar. His buddies were on either side of the barbell spotting him. He stepped back and squatted about 4 inches and back up. "That's how it is done," he said with a high five!

About this time I busted out in laughter! When my belly quit hurting and the Sailors were done racking the weights, I approached our barbell, and completed my deadlift 10th set of 5 reps with a meager 225. My focus was to just get better and more efficient pulling the weight. Certainly I could have popped 300 on the bar, but why? The 3 Sailors watched us in silence as we completed the workout. They didn't say anything but they wanted to.

What else can you do?
Master a few lifts. Stick to them for 6 months or 6 years; the longer the more benefit. The lifters setting new PRs don't just work on something for 3 or 4 weeks. They work and practice consistently for years. The results are worth every ounce of blood, sweat and tears.


My plan for the next 6 months is to stick to the basic kettlebell lifts and keep it simple. Here is the basis: Day 1: snatch, clean and jerk, pull up. Day 2: front squat or tgu, and military press, pull up. That is all. I will add some assistance exercises at times to help the effectiveness of these lifts. Also, In March or April, I will replace squats with pistols.

Your plan?
I recommend one of the following: Power to the People (PTTP), RKC program minimum and moving to the RKC right of passage. All three of these are excellent and will change your body and fitness level to that of an ELITE WARRIOR.

What else can you do?
Forget about everything else. Avoid the latest fad workout or routine someone else is doing. Remain consistent!

Friday's Ride:
25 miles

Gifts to ME

When we arrived home from work this evening, there were 5 packages of varying weight stacked neatly by the door. I'm sure the UPS guy is pleased. That is ok though the International Brotherhood of Teamsters ensures he has great benefits. Now I can say I helped him with some benefits too. He got to lift several kettlebells and is now on his way to improved fitness.






I actually purchased the Russian Reds for my upcoming workshop. They look cool.

Kettlebell Workshop Dec 15

I will be available for a kettlebell workshop on December 15, 2007.

Many of you have been inquiring about my schedule for classes etc.
Truth be told, I had to put that on hold as other endeavors (read: school and studying for school) have devoured ALL of my time.

The good news is this will be one week after I spend a weekend training with Pavel Tsatsouline (the Evil Russian) in Los Angeles, CA. What that means to you is that I will have some refresher training and an updated skill set to assist your training.

You will learn:
Kettlebell training: swings, snatches, cleans, presses, windmill, turkish get up, front squat
Body weight training: squat, push up, pistol etc.
Joint mobility: I will take you through a full body JM training session.

The length of the training workshop will be about 4 hours.

Cost: $75 per person if you register by November 25, 2007.
November 26 - December 7, 2007 - $100.
December 7 - 14 December 2007 - $150.

If you are interested in training, please contact me.