Back from CK-FMS...

More later but a couple of pics from the 4 day CK-FMS workshop...

Jeff O'Connor, Me, Gray Cook and Dr. Cheng on the final day.

Me demoing the wall sit and emphasizing tall spine...

Quick training today:

Prep - Z, ASLR, Brettzel

24 kg Get-ups x 5 singles Left and Right

these were slow and focused working on the ASLR and getting balanced out from the weekend.

KB Training today...

Well - it was a bit more than KB Training:

Prep - Brettzel and rolling patterns

Pull-ups (close grip - pronated) x 8, 7, 6, 5, 4 (alternate grip), 4 (alternate grip)

Handstand Push-ups x 5, 5

Various handstand attempts and holds

Prep #2 - Z 

Supersets of Get-ups and Alternating swings

Get-ups x 5+5 - Alternating swings x 50

Get-ups x 4+4 - Alternating swings x 40

Get-ups x 3+3 - Alternating swings x 30

Get-ups x 2+2 - Alternating swings x 20

Get-ups x 1+1 - Alternating swings x 10

ASLR and Hip flexor stretch to finish.

This turned into a pretty good workout and my shoulders were on fire by the end.

Now I am in the frenzy of preparing for CK-FMS - the release of Kettlebells for Power Athletes and the re-release of KB Basics for Strength Coaches and Personal Trainers as a one disc edition.   Fun stuff...

Happy Memorial Day

Just wanted to take a moment to wish everyone - especially those that served or are serving in our Armed Forces a wonderful Memorial Day.

I am very proud of and humbled by the service and sacrifice of the men and women of our military - Thank you for all that you do.

CK-FMS approaching....

I travel to MSP this Wednesday to begin this years CK-FMS on Thursday.  This years 4 day format was requested by last years attendees.  Gray and I are once again excited to have the opportunity to bring the FMS to the RKC and to go deep into the corrective strategies and screening.  

RKC Prep training today...

Prep - Z

24 kg Low Windmill x 3+3

24 kg High Windmill x 3+3

RKC prep workout #1 - Swing focus w/ 24 kg x 2 circuits of:

Swing x 20 (for all sets - either 10+10 or 20 alternating)

Clean and Press x 5+5 (clean before each press)

Swing

Clean and Front Squat (clean before each squat)

Swing

Snatch 5+5

Swing

SLDL x 5+5

Swing

During the second circuit I did Bottoms up Clean and Press and Open Palm Snatches.

Getting ready for CK-FMS...

Mixed VO2 Max today...

Prep - Z, Brettzel, Indian Clubs

Alternating sets of 8 reps per 15 sec Snatch and 9 reps per 15 sec Viking Push Press with the 20 kg  x 20 sets

Inversion and ASLR to finish

Just busy getting everything back to normal after all of the travel and headed for CK-FMS next week.

Back from Amsterdam and a quick training yesterday...

The advanced corrective exercise workshop in Amsterdam is complete and was a great advanced training.  There is a ton of information to cover and the attendees did great.

Amsterdam is a beautiful city.  Thank you to the HumanMotion.nl gang for taking great care of me while over there.

Very quick training yesterday:

Prep - ASLR, Brettzel, Pump

Handstands (just a bunch of attempts and holds of various lengths)

24 kg VO2 Max - 7 reps per 15 seconds x 20 sets

Took a 1/2 hour stretch class a little bit later

Mixed Training today and a workshop you shouldn't miss...

Prep - Z and Brettzel

Then about 20 minutes of various KB drills with a 24 kg (too many to list- but a variety of swings, presses, sldl, snatches, windmills etc...)

Finish with ASLR

And coming up on July 4th - A special workshop with Kenneth Jay and David Whitley

If you have the chance to make this workshop - Do It!

Condition Gym in Atlanta will be hosting the workshop - www.gymcondition.com

As I said below - I am off to Amsterdam tomorrow and will blog if I can.

Perform Better Summit and now off to Amsterdam...

Last week was crazy busy with the PB summit and Providence and other projects in the mix and now it is off to Amsterdam to teach an Advanced Corrective Exercise seminar.

The PB Summit was great.  I had a lot of fun presenting and the presentations seemed to be well received.  Also getting to spend time with some friends that I really only see if we are presenting at the same conference was a welcome distraction from the busy schedule.  Finally got to meet Alwyn Cosgrove (and yes he is just a knowledgeable as he seems and is one hell of a funny guy).

Now I have been smashing a 5 day week into two days and getting ready to go across the pond to Amsterdam and trying to recover from the travel etc... so my training has been some mobility work, Indian Clubs, Inversion, Get-ups, Handstands etc... anything to make me feel better and loosen up.

Will blog from Amsterdam if I can but till I return - keep swinging.

Mixed VO2 Max

Prep work - Z, Brettzel
32 kg Get-ups x 3 singles Left and Right
24 kg Goblet Squat x 5
24 kg SLDL x 5+5
mixed VO2 Max - 24 kg Viking Push Press 7 reps per 15 sec (right and then left next set) alternating with 24 kg Snatches 7 reps per 15 sec (right and then left and then VPP etc...)
x 30 sets
ASLR to finish

Feeling good and very busy

Saturday training...

Prep - Z
Card Tearing x 4 decks
(1 deck + 15 cards, 2 decks with 2 layers duct tape*, 1 deck with one layer duct tape)
Pistol practice x 4 sets (reps are down on two legs - transition to one leg and come up to top and then down and up on the one leg) 2, 2, 2, 2 (right and left) + additional reps of practice
Handstand push-ups x 2, 2, 2, 2
BBSM -Gripper squeezes inbetween sets x 5 singles Left and Right
40 kg Bent Press x 2+2, 2+2
40 kg Single leg DL x 5+5, 5+5
40 kg one arm swings 5+5 x 5 sets

Pistols were barefoot instead of chuck taylors and this did make a difference especially with the right leg so I have more work to do here.
Gripper work with the BBSM felt strong - had a couple of good closes but strong squeezes even if I didn't slam it shut. (BBSM is a beef builder super master which most people feel is about a 2.6-2.7 equivilent to a COC).
Overall feeling good.

Bottom position of the Airborne Lunge...(above^)

Bottom position of the Single leg Squat...(above^)

I know it looks like my heel is touching but it isn't.

As you can see there is a big difference between these two movements - airborne lunge a shorter movement but might lend itself to an aggressive shin angle and strong push off - Single leg squat a full range of motion (and it is this deep hip position that actually fires off the glute) and a pretty cool looking move.  One of the keys is to maintain tension at the bottom and not to "sink" all the way down  by relaxing (not a good idea).  

KBs, Inversion and Pistols - good, bad or ugly??

Training today:

Prep - Quick Z warm-up

Get-up 32 kg x 3+3

VO2 Max 20 kg - 8 reps per 15 sec. x 20 sets

Inversion table to finish

Tore a couple of decks of cards and quartered one half

Feeling good.

An Applied Strength blog reader posted a link to another blog/article on the Pistol - aka Single Leg Squat and it is worth responding to...so here we go:  (I will try to add a picture soon)

First let me say that not every exercise is for every person - I acknowledge that and respect an individuals injury and training history.  

Second let me say that most exercises get bashed or demeaned because the individual that had a bad experience either- 

A) brought faulty movement patters, asymmetries, and restrictions to the exercise.

B) Used bad form.

C) Did not follow a proper and systematic progression towards achieving the goal movement.

Or they brought some combination of all three and wound up getting hurt or having a negative experience and therefore feel justified in bashing the exercise.

Personally I have performed pistols on and off for years now - since prepping for the 2002 Tactical Strength Challenge Article here...

and in March of 2003 I hit 10 pistols on the left leg and 9 pistols on the right leg holding the 32 kg KB at the second TSC in Vista, CA.  I have performed pistols holding onto the Beast (106# kb) and with 2/24 kg KBs in the rack position.  Bodyweight pistols, however, have been a bit of different story - only recently have these begun to feel good - previously I had to use a counter balance (kb, or hold on to the toes of the extended leg).  And I help to teach pistols at the Level 2 RKC and to clients so my point is...I know a little bit about the pistol.

And I have injured both of my knees in the past - knee surgery on the left and a significant injury on the right - and I can still perform the pistol.

Criticisms of the pistol can take the form of:

It's not functional.

It's not safe.

An individual's body proportions will make it impossible.

Well functional is in the eye of the beholder to a certain extent because barbell squatting is not functional (IMO and I love back squatting) but it seems to get a lot of "air time" for athletic development etc... 

Ask the question - Functional for what?  How does the exercise stack up?

Safe is more often than not determined by the issues I listed above which I will go into greater detail in a minute.

An individual's body proportions - as I said at the beginning - not every exercise is for everybody but to use this an excuse for why an exercise is just plain unsafe is not good reasoning.

Consider that the depth of the squat can and should be monitored by many factors one of those being the compression of the calf against the hamstring - by maintaining tension in the bottom position and stopping when these two areas touch and not "bottoming out" by relaxing or forcing the depth beyond the point of touching you will not "force open" the knee but most people because they lack control at the bottom of a pistol and have rushed to the full movement fall into this position and then blame the pistol and their body proportions - not so fast...

So lets look at the issues I raised in the beginning:

#1 - An individual brings faulty movement patterns, asymmetries or restrictions to the exercise and in that case ANY exercise can break you and often does in the gym (bench press and squats for example).  

This is the idea behind the FMS - remove the asymmetries and restrictions before getting into a "conditioning" routine.  Fail to do this and an ankle restriction etc.. can make any squat a potential date with injury.

#2 - Used bad form.  Dan John has a great saying - "Squats don't hurt your knees - The way YOU squat hurts your knees."  And this is VERY true in the single leg squat.  If you knee caves in or doesn't track or any number of other faults appear - STOP and go back to #1 and read carefully through #3...

#3 - 

Did not follow a systematic progression leading to the goal movement.  There might be 5 or 10 or 20 steps in the process to get someone to a full single leg squat.  Skip just one (but many people skip several) and you might have a negative experience - is it the squats fault that you were in too big of a hurry to progress appropriately???

VERY few people will be ready to tackle an exercise like the single leg squat without a fair amount of prep time which can include corrective strategies to remove roadblocks, and a multiple step systematic progression to achieving the goal.  

Can you even perform a deep bodyweight squat with good form?  If not - why are you even thinking of the single leg variety?

Ignore them at your own risk and don't blame the exercise when you have a negative experience.

Also - there are many single leg squat variations - the Airborn Lunge for example... (pic soon)

Bodyweight + VO2 max...

Prep - Z, Brettzel, ASLR
Bodyweight drills
Pull-up x 5, 10 (shoulder width grip), 8 (close grip)
Pistols x 2, 2, 3 (down on two legs in a close squat - up on one then full pistols)
Handstand pushups x 5, 3
Wall walk Bridges x 2, 1

24 kg VO2 Max - 7 reps per 15 sec. x 24 sets

Pistols are feeling good and working from the close squat is a keeper.
Getting back to some bodyweight training is a good thing + KBs = a great thing.

FMS > Get-up > Questions and Answers...

It seems there are more questions re: the Get-up as shown in Kalos Sthenos and it's corrective nature and the FMS (www.functionalmovement.com) so I figured I would try to answer the questions raised.

Specifically from a blog post by mc - found here - mc's blog

A little background on me - my Bachelor of Science is in Sport Medicine and Athletic Training which means I have a pretty deep understanding of anatomy, physiology, Orthopedic evaluation and rehabilitation and have been working with understanding movement, injury and rehabilitation for quite a while now (20 years or so).  Add to that- years as a Certified Strength and Conditioning Specialist through the NSCA, various other certifications along the way and years of personal training which have culminated in achieving the Master RKC status and co-developing the CK-FMS (a blending of the FMS and RKC) and I am also on the Advisory Board for the FMS.  I am also working on Z Health (R, I, S phase so far) and I aggressively pursue my continuing education in various other ways.  As Master RKC and a teacher for FMS and the CK-FMS I routinely educate others on training, movement etc...

My point....I have been doing this for quite a while and speak from education as well as experience.

To the Questions:

Can the Get-up be a stand alone screen?  

Maybe is the answer... and I know most people hate that answer.  But - there it is.

As Pavel states in the Naked Warrior when he quotes a special forces member - "i should be able to take care of myself naked in the forest but it goes without saying that I would do better with my knife, gun, clothes, body armor, and my entire squad with me..." (that is a paraphrase by the way... get Naked Warrior for the full story...)

So can I use the get-up as a screen - Yes - Is it as good as or equal to the FMS - No.

Let's look at that from both angles... based on what I am looking for in the Get-up and if it has an FMS tie in:

Roll to Punch - 

I look for attention to detail and safety in respecting KB and shoulder.  Once the "punch" is performed I look for shoulder packing (shoulder blade in back pocket - lat engaged).  After that proper positioning of the opposite arm and same side leg.  FMS tie in - not really maybe some small correlation to the Rolling patterns in Primitive Patterns.

Punch to Elbow -

As this move is performed I look for the shoulders to stay packed and for the down leg to stay down and for a smooth but controlled 45 degree move to the elbow.  FMS tie in - inability to keep the down leg down can correlate to the Primitive Patterns and Rotary Stability test - 

this can possibly be addressed with the Get-up but may need deeper assessment through the Primitive Patterns program.

Elbow to Post -

I look for continued shoulder packing and positioning during transition and proper hand placement.  FMS tie in - Failure to maintain proper shoulder position with the KB could indicate restriction correlated with the Shoulder Mobility test or it could just indicate a lack of activation and ability to use the lat and scapula properly.

Post to Bridge -

Transitioning into the Bridge I look for continued shoulder packing and positioning and the ability to perform a full hip extension on both the straight and bent leg.  FMS tie in - the FMS checks hip extension in three different ways so we have some cross over here.

Bridge to Knee -

From the bridge into the transition into bringing the knee to the ground we look for continued shoulder position and the ability to keep the bent leg hip extended and work around that hip effectively.  FMS tie in - if the hip dips on the bent leg during transition it could indicate a failure to keep the glutes engaged which we check in both the Backside program and Knee and Hip program assessments also can correlate with the ASLR.

Knee to Half Kneel

Transitioning from the knee and hand on the ground to a half kneeling position while keeping the shoulder packed.  FMS tie in - could correlate with TSPU for core activation but not much tie in here.

Half Kneel to Stand

Smooth transition to standing from the half kneeling position - again shoulder packing and positioning and ability to maintain alignment and positioning of both the legs and spine and KB.  FMS tie in - most similar to the ILL but doesn't force crossing midline (an essential skill) so it misses an important part of that test but asymmetrical stance stability is tested.

So as you can see the Get-up has portions of the FMS but not the whole package. 

The Get-up can identify certain neck issues and breathing issues unique to it.

What is it missing or how does it compare to the FMS?

FMS tests stability (called coordination by some) in symmetrical stance, asymmetrical stance and single leg stance.  Get-up only gets asymmetrical (and that doesn't ask for the same crossing of midline).

FMS tests mobility of the hip, knee, ankle and shoulder - in multiple positions - the Get-up does this to an extent but not the same and not in the symmetrical and single leg stances.

FMS tests reflexive core stabilization in the Trunk Stability Push-up - the Get-up doen't really get this.  the Punch to Elbow is more rotary in nature but does have some reflexive stabilization in it but as I said it is more rotary in nature.

FMS tests Shoulder Mobility with a specific reach incorporating Thoracic extension, Shoulder abduction/external rotation and flexion and Shoulder addcution/internal rotation and extension.  While the Get-up assesses shoulder mobility and thoracic mobility it misses some of the specific positions of the SM test but does incorporate moving the body around a stabile shoulder - unique to the Get-up.

FMS tests split you in to Right and Left halves in 5 of the tests looking for asymmetry - The Get-up does this to an extent and within the moves of the Get-up and the tie-ins as mentioned.

Any exercise that is performed on the right and then left side can be a chance for evaluation of symmetry.

FMS tests (once all 7 are performed) allow you to quickly identify the Weak Link and provides corrections for those weak link (s).  The Get-up can find a weak link but it may just be specific to the Get-up and not as targeted as the FMS identified weak link.

 

On the "mixed research" - a little inside information here... one of the studies claiming the FMS doesn't find what it claims to find was scoring the tests in the opposite manner (meaning they took the 1's as the best and 3's as the worst) so you have to be very careful in interpreting the results of "research".  Research in the FMS means you have to find a group of people before they take on some given activity - screen them - and then do nothing but wait for them to get injured.  Sounds great doesn't it! ;-)  This is just one of the many reasons I hate research and why I do not wait for peer reviewed research to tell me what I already know from years of practice.  Will the research come?  Sure but despite there not being any peer reviewed research on ketchup we still put it on our fries and burgers.  (credit to Alwyn Cosgrove for that quip - see link on left for his blog)

On the hover or the thought that the bridge is dangerous:

#1 - The Get-up properly taught is taught bodyweight first - meaning you will already know if the person has an issue before you load them.

#2 - The hover uses your Hip Flexor to "trigger" your abs - this is the definition of a dysfunctional core stability pattern (can it be done - sure but you need to be sure it doesn't change your firing sequence) - and "feeling" your abs work means NOTHING in relation to true core stability and functioning of the Inner Unit of your Core.

#3 - Hopefully you performed the FMS screen before hand to check the individuals true movement ability before trying to condition them. (more on this in a moment)

#4 - If the person lacks hip extension or feels the bridge is too difficult perform one of the other options offered in the DVD.  You will know they lack hip extension from the bodyweight get-up - correct it before you ask for it in the weighted get-up.  Until it is corrected perform another variation or only the pieces of the Get-up that lead to that step.

#5 - This bridge position is mild compared to other bridging variations in training, yoga, martial arts, gymnastics etc.... but here it is dangerous... really???

Performing the FMS FIRST means you will have already targeted weak links and worked on Removing the Negative before you load the individual or begin to attempt to Condition the individual. 

Why FMS and not just the Get-up?  

Re-read the statement above and see if you still have the same question.

I choose to use both because there are benefits to both and the more tools I have in my "toolbox" the better able I am to work with my clients.

FMS and the Get-up and bands and whatever tool I deem necessary to help my client achieve their goal and/or remove the negative.

To be clear - if you know the FMS and the Get-up - use both.

If only FMS - obvious.

If only Get-up - use it as an appraisal of Left/right symmetry and use the corrections where you find issues.

A day of training...

Prep work - Z, ASLR, Brettzel

Get-ups 24 kg x 2+2, 2+2

Goblet Squat + Two Arm Swing Superset Ladder with 24 kg KB

10+10>9+9>8+8>short rest>7+7>6+6>5+5>short rest>4+4>3+3>2+2>1+1

Snatch Press Ladder (snatch before each press) with 24 kg KB

1+1>2+2>3+3>4+4>5+5

Z and Inversion to finish

Inversion feels great.

Off to Maryland for the FITCON conference tomorrow.

Quick and Effective...

Pull-ups (bodyweight) - tactical x 10, sternum x 5, chins x 5
Prep work - Z and Brettzel
24 kg VO2 Max @ 7 reps per 15 sec. x 20 sets
little z and tumbling to finish

Good VO2 Max session for me - I think that is best I have done on the VO2 Max with the 24 kg.

A Great RKC!

The RKC is a unique community.  Not only are we slightly off dead center in our interests (card tearing, bending, odd lifts, kettlebells, torn hands...) but there is a strong sense of community.

For example - upwards of 20 or so RKCs came back to assist at this RKC on a volunteer basis.

They volunteer their time and resources to assist at the RKC and are intent on providing the same experience they had to the new attendees.  It is amazing and it is a big reason why I am so motivated to stay on top of my game and why I am so proud to be a Master RKC.

Team Jones was simply great.  I had a combination of strength coaches, trainers, a florist, two true survivors and they all worked hard, learned well and made me proud.

My assistants were solid and represented the RKC very well.  Tim Anderson, Fawn Friday and Sharon Nelson took care of Team Jones and ensured that everyone had their questions answered and their form critiqued. I could not have done it without them.

Pavel and the rest of the Seniors, Master and Team Leaders - I learn every time I teach with you.

Go Team Jones!

Yesterday I did some card tearing:

6 decks total - 3 duct tape tears (one - 1 layer, two - 2 layers), 1 behind the back, 1 regular, 1 deck + 12 cards.  I also quartered two of the halves.

Adam Glass gave me a few pointers this weekend at the RKC which will help with my progression in card tearing. 

Training later today...

Well - it is later today...

Prep work - Z and Brettzel

24 kg Get-up x 2+2 (with high bridge)

40 kg Get-up x 1+1, 1+1 (with high bridge)

40 kg Bent Press x 2+2 

Military Press 40 kg x 1+1 x 5 sets

Snatch Press 24 kg x 3+3 x 5 sets

Goblet Sq 40 kg x 5 x 5 sets

40 kg Bent Press x 2+2

40 kg One Arm Swing x 5+5 x 5 sets

little Z to finish

Feeling good...

Variety Day...

Prep work - Z, Rolling patterns, ASLR, Brettzel, some tumbling
24 kg Get-up x 5+5
24 kg SLDL x 5+5
24kg Front Squat x 5+5
24 kg Bottoms-up Press Ladder x 1 - 2- 3 (right and left continuous)
24 kg Windmill x 5+5
24 kg Side stepping Alternating Swing x 20
28 kg (x2) Renegade Row x 5+5
28 kg (x2) See Saw Press x 5+5
28 kg (x2) Double Snatch x 5
28 kg (x2) Double Swing x 5
32 kg Bent Press x 5+5
32kg Snatch x 5+5
Z, Wall walk Bridges, handstands to finish

Just felt like a variety day...

Off to MSP tomorrow for the RKC!

Here is a photo of the FMS gang (Gray, Lee and Me) along with Dr. Ed Thomas from our workshop in Virginia.

VO2 Max Training...

Prep work: Z, ASLR, Brettzel, Rolling

20 kg VO2 Max - 7 reps per 15 sec. x 40 sets

Z and Inversion to finish

Backing down to 7 reps makes a difference - I was focused on the pace and a solid lockout position and being tight at the finish of the hip snap.

Quick and deadly...

Short on time but still a good session:

Prep work - Rolling, ASLR, Brettzel, Z
32 kg Get-up x 2+2
32 kg MP ladders (snatch start) x 2 ladders of (1-2-3)
32 kg Goblet Squat + 2 arm swing superset
5 GS + 10 swings, 4 GS +10 swings, 3 GS +10 swings, 2 GS + 10 swings,
1 GS +10 swings
Z to finish

KB and Card Tearing...

Card Tearing x 7 decks

(2 decks were VERY hard, 4 decks torn and then tore 4 of those halves into quarters, and 1 duct tape tear)

Prep work - Rolling patterns, ASLR, Brettzel, Z

24 kg Arm Bar x 1+1

24 kg Get-up to Half Kneeling + 3 half kneeling presses x 1+1

24 kg MP ladders - 1 thru 5 reps x 2 ladders

continuous reps during ladders - rest between ladders - using a clean to get in position for each ladder

24 kg SLDL  5+5

24 kg  Swings x 50 (10 L + 10 R, 10 L + 10 R, 10 two arm)

Z to finish

Two of the decks were rubbery and very hard which is always a nice surprise ;-)

MPs felt good and training is feeling very good.  My prep work is efficient and targeted on my areas of concern which is a great way to start a training session.

VO2 Max Training From 4/10/09...

Prep work - ASLR, Brettzel, TSPU walkouts and some Z

16kg VO2 Max Snatch - 8 reps per 15 sec. x 40 sets

A little Z and ASLR to finish

The prep work was primarily done while filming a quick video for a soon to be release project with Geoff Neupert - Keep you eyes peeled for that... 

Whirlwind....

The past few days are a blur but I think I am coming out the other side of the fatigue etc...

Sunday turned into a 24 hour travel day (not fun) and was followed by two long but good teaching days and then another (thankfully  shorter) travel day on Wednesday.

Training today...

Prep work - ASLR, Brettzel

24 kg Get-up x 2+2

Rite of Passage MP ladders (snatch press)

24 kg x 5 Ladders of 1 through 4 reps 

Goblet Squat and Two arm Swings superset ladder (10 thru 1)

10 Goblet Sq + 10 2 arm swings > down to 9+9 and on down to 1+1

A little Z and stretch to finish

I snatched the KB into place overhead to start my MP and there was no rest during each ladder only between ladders.  The Goblet Squat and 2 Arm swing superset is supposed to be without rest but I had to rest some.  

In the land of the Viking...

Safe and sound in Denmark 

Arrived yesterday morning and had the chance to walk around Copenhagen and grab a workout with the Dane of Pain.  Deadlifts, KB presses and pull-ups along with some card tearing and nail bending were the order of the day.  KJ gave me some pull-up tips that are going to help quite a bit I think.  A great dinner and then off to sleep.

Today = FMS workshop.

On the Road Again....and Again....

Tomorrow I leave for Copenhagen to hit a one day FMS hosted by the Dane of Pain!

Sunday night I arrive in Newark and divert to Norfolk to assist Pavel with a workshop and return to Pittsburgh Wednesday morning...so the next couple of weeks look like this:

Travel 4/2 to Copenhagen

Teach one day FMS 4/4

Travel 4/5 Copenhagen to Newark > Newark to Norfolk

Teach 4/6 - 4/7

Travel 4/8 to Pittsburgh

and then...

4/16 - 4/19 - RKC in MSP

4/25 - Keynote presentation at the FITCON (fitcon.org for details)

5/8 - Perform Better Summit in Providence

5/15 - 5/16 - Advanced Corrective Exercise workshop in Amsterdam

5/28 - 5/31 - CK-FMS workshop in MSP

6/6 - 6/7 - FMS workshop in Ohio

and I will stop there... but it continues to be a full year of travel and work!!

Will blog when I can as I travel.

Tore a three more decks - one of them a brutal duct tape tear! Fun

Potpouri today...

Card tearing - Casino Decks x 4, quartered 4 of those halves, one of the full tears was behind the back
Prep work - Z, rolling patterns, tumbling and handstands
Get-up 24kg x 2+2, 2+2 (special style to be revealed at CK-FMS)
32 kg Snatch 5+5 x 5 sets
Z, ASLR to finish

Mixed bag today - fun stuff

Quick training today:

Prep work - Z, Brettzel, ASLR

Indian Club and Jump Rope

Get-up 32kg x 3+3

32kg Windmill x 3+3

Snatch VO2Max 20 kg x 8 reps per 15 sec x 10 sets 

+ 20kg x 7 reps x 10 sets

Inversion to finish

Yesterdays first session turned out to be the only session - which is fine.

Inversion feels great.

First session of the day...

Prep - Z and ASLR
28kg Get-up x 3+3 - with high bridge
2 x 28kg SeeSaw Press x 6, 6, 6
2 x 28kg SLDL x 3+3, 3+3, 3+3
2 x 28kg Renegade Row x 6, 6, 6
2 x 28kg Front Squat x 3, 3, 3
2 x 28kg Snatch x 3, 3, 3

Brettzel, ASLR and Hip flexor stretch to finish

Havent' hit any 2 KB work in a while and wanted to knock the dust off - fun stuff.
Should hit another session later today.

Some old Grip video - back from the early days of Iron Core circa 2004 or early 2005

45# hub lift in each hand and a #3 close

Ah - the good old days.... ;-)

A days destruction...

Card tearing x 9 decks (one double layer duct tape, one behind the back, the rest normal)

and I quartered 5 of the halves.

Nail bending - 1 x 60d nail reverse style, 1 x grade 5 bolt overhand, 1 x 60d nail underhand

40 KG KB Bent Press x 10 singles each arm

some reps I added a Military press before the Bent press and I worked on dropping into a bit of a squat at the bottom on some reps.

Just needed to work some angst out of the system - card tearing and bending is good for that.

Headed to Copenhagen this coming Thursday to teach a one day FMS.

Good training today...

Prep work - Z, ASLR, Brettzel, Indian Clubs

Get-up 24 kg x 4+4

Swing Weight ladder - 32kg - 16kg - 24kg

One arm swings x 10 alternating weights and arms

(R 32kg x 10, L 16kg x 10, R 24kg x 10, L 32kg x 10, R 16kg x 10, L 24kg x 10) x 2 ladders

Goblet Squat weight ladder with Hip Flexor Stretch between sets

(32kg x 5, 16kg x 5, 24kg x 5)

Single Leg Deadlift weight ladder

(32kg x 5+5, 16kg x 5+5, 24kg x 5+5

ASLR and Brettzel to finish

My hips were toast by the end of this workout - swings were snappy and everything felt good. 

Check this out...

Running Video

Found this on Aaron's Blog - Great analysis of the impact of running shoes and the "braking action" they encourage.

Couple days of training and recovery from the road...

Training today:

Prep work - Z, 32 KG Get-up x 3+3, Brettzel, ASLR

24 KG Viking Push Press VO2Max - 6 reps per 15 sec x 20 sets

Rest 2 min

20 KG Snatch VO2Max - 7 reps per 15 sec x 20 sets

ASLR and stretch to finish

Card Tearing - one Casino Deck +10 cards, one easy Casino Deck

Indian Club practice yesterday and today 

Yesterday was just stretch, mobility and Indian Clubs - a recovery day.

The Casino Deck +10 was a rough tear.  It was a deck from "Vegas Club" and the cards are thick and tough.  Adding 10 cards to make a 62 card deck out of an already touch deck was fun.

Two days of learning from one of the Masters...

I just spent the past two days learning from Dr. Ed Thomas.  Dr. Thomas does not speak publicly often but when he does you would be very wise to take the time to listen.  Dr. Thomas is an exercise historian, Physical education teacher/historian and a wealth of fitness wisdom and knowledge.

Gray Cook arranged for the FMS team to have this opportunity and we all learned a great deal during the two days.  We studied breathing, Indian Clubs, Inversion, the ergonomics of sitting and the history of physical education and the switch over to sport and games.  In short it was a crash course through history and exercise.  I will be digesting this information and seeking mastery in some of the techniques for a lifetime.  

Thank you Dr. Thomas for taking the time to share your knowledge.

So over the past few days I have practiced my breathing, learned the beginning of Indian Club swinging, Been turned upside down and had a great deal of mental exercise.  That is my training over the past few days.

I also tore several decks of cards - 2 behind the back, several quartered halves, couple of regular tears, and one duct tape tear.

Now I am off to West Virginia to teach a day and half FMS and a half day of KBs.

Home Sunday night and off to work for 6 am client on Monday ;-)

First Viking Push Press VO2Max workout...

Prep work - Z, Brettzel, Rolling pattern, ASLR

Viking Push Press VO2 Max x 8 reps per 15 seconds with 24 kg x 22 sets, 20 kg x 8 sets x 7 reps per 15 seconds

24 Kg Swing ladder One arm swings x 1-2-3-4-5-6-7-8-9-10

(reps equal on right and left arms)

Small amount of Z to finish

One Deck of Casino Cards tear and quartered one half of the deck.

The Viking push press (this was my first time using it) was shockingly difficult and I will be hitting this once a week.

KB Training today...

Prep work - Z, Brettzel, ASLR

Get-up 24 kg x 5+5

Goblet Squat 24 kg x 3

SLDL 24 kg x 5+5

24 kg Swing Pyramid - 

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1

on the reps up I was performing "side stepping" swing where each step to the side was considered a rep (so hike back and then on the hip extension you also "step" up on the right leg and then step apart for the hike and then step up on the left leg) so all the reps are doubled 1+1, 2+2 etc...

Then on the way down I performed one arm swings 1+1, 2+2 etc...

Little bit of Z to finish

So 220 total swings unless my math is really that bad...Focus on the breathing and hike and pop so every rep is snappy and crisp.

Card Tearing is fun!

Tore a deck yesterday and quartered both halves.

Today - tore two decks and quartered three of the halves and then just for giggles I put a single layer of Duct tape around a deck and completed my first successful duct tape deck tear!

I have been working on Adam's advice to be more upright and I have been focused on using the right amount of tension and positioning of my left hand.  It seems to be working ;-)

I'll post a video when I can break out the actual camera and get a good film.

BTW - Adam didn't make a big deal of it when he did it but if I saw the video correctly he reached his goal of tearing TWO decks of Bicycles at once!  Congrats Adam!

VO2 Max Training today...

Prep work - Z, Rolling Pattern work, Goblet Squat x 3

VO2 Max 16kg x 7 reps per 15 seconds x 60 sets

Z and ASLR to finish

Really focused on the breathing pattern during the VO2Max - strong sniff in at the bottom and air forced out at the top and ensuring a good lockout at the top of snatch.  I emphasize being quick out of the bottom of the snatch - an aggressive hike and pop - then I get to take my time at the top.

Also tore 3 decks of Casino Cards and quartered 4 of those halves.  Card tearing is feeling stronger and stronger.

Been busy...

I've been pretty busy so a couple days lag on the blog but they have been productive days...

Quick training today:

Prep - Z, Brettzel

24 kg Get-up x 5+5

24 kg One arm swing Pyramid 1-10 and back down

Z and stretch to end

Been tearing cards and demoing a lot so I'v been getting my work in.

KB training today:

Prep - Rolling pattern work
Card Tearing x 3 casino decks and Quartering 3 of those halves
Continued Prep work - Z, Brettzel, ASLR
Get-up 12 kg working through the first three steps of the Get-up with neck rotations, shoulder rotations and thoracic waves (and the leg raise and knee to chest stretch)
32 kg Get-up x 3+3 (to half kneeling)
32 kg MP x 3+3, 3+3, 3+3
32 kg SLDL x 3+3, 3+3, 3+3
32 kg One arm swings 10+10 x 3 sets
Z and ASLR to finish

Worked on body position during card tearing as Adam recommended (felt better but still wanted to go into flexion). My tears are now straight across but still "high" on the deck. However, my feel for the card tearing is improving every time.
My knee is about 95% -minor swelling but full ROM.

A quick Card Tearing video for the curious - the video jumps a bit (using a camera with video function instead of an actual video camera).

If you really want to see what this should look like go over to Adam Glass' blog.

It's funny filming things like this because all of the sudden I am self conscious about how it will look and having a successful tear.  And it's not like I am not used to being on camera.

Another interesting find...

Browsing some blogs and came across a reference to an archeological discovery:

Here is the article...

In the article they are estimating that the site is between 12,000 - 13,000 years old.

Stop and think on that for a moment - that predates - well... everything.  Providing us with a deeper history that we previously thought.  Especially for us as a communal species that created society.

This makes me think of a special I saw a few years back on the Sphinx - where through analysis of the wear patterns on the rock it is made from (which is thought to be water based not wind based) they estimate the age of the Sphinx to be over 10,000 years old (which would be the last time there was rain in the area to cause water wear patterns on the rock).

Removing all other "aspects" (religious or other) from these discoveries (if correct) - WOW what will we discover as we find out more about this site?

Quantum entanglement, evidence of thousands of years of additional history - What's next?

Really Cool Science article from NY Times On-line...

NY Times Science Article

"Quantum teleportation depends on entanglement, one of the strangest of the many strange aspects of quantum mechanics.  Two particles can become "entangled" into a single entity, and a change in one instantaneously changes the other even if it is far away."  

How freaky is that?  Pretty cool if you ask me - we are just starting to grasp quantum and particle physics so what will we learn in the future?

Just a random scientific bit of information...

Recent training...

Tuesday I tore some cards (two or three decks) and decided I needed a couple of days off from the card tearing but will get back to it today.

Wednesday 

Prep work - Z, ASLR , Brettzel

24kg Get-ups to Half Kneeling x 5+5 (actually turned into 6+6 because I cannot count)

24 Kg Swings x 50, 40

Thursday 

Prep - Z

24 kg Get-ups x 5+5 to the Hip Lift or Bridge position then back down

24 KG Swing Ladders - reps were 1 through 5 (on each arm) x 5 ladders rest and then repeated the 5 ladders

Z to finish

Today - probably tear some cards and do a little grip work probably some GU and SW

Training today...

Card tearing x 5 casino decks - then I quartered 5 of those halves

32 kg KB

1/2 Get-up x 3+3

Seated MP x 3+ 2 singles Left

1/2 Get-up x 3+3

The seated MP was in the straddle sit position on the floor - you must maintain a neutral spine and have the hamstring mobility to sit in the straddle.  Again - another indication that my left arm is lagging behind my Right.  The MP is about to become a focus of my training.

Card tearing felt good - these were the aristocrat decks and might be the most card tearing I have done in one day (especially with the casino decks).

Upcoming Interview on Sportsrehabexpert.com...

Joe Heiler of Sportrehabexpert.com interviewed me for his site and it will be released on Tuesday night - check the links provided here for details...

Sportsrehabexpert.com sign up

Sportsrehabexpert.com Interview Page

Joe has a great site with lots of informative interviews etc... Check it out.

He does credit me with using a 60 kg KB in the bottom video from the Danish RKC but it is a 48 kg KB.  

Card Tearing Pic for Phil...

This used to be my starting position for card tearing (above)^
This is basically my hand position for my card tearing right now...^

To the airport...again...

I am off to Kansas to teach an FMS workshop for the weekend.  

This is a one day FMS to the staff of a chain of health clubs (closed workshop so I didn't advertise it).  Should be fun.

Otherwise I am letting my Knee heal - keeping up with my Z, ASLR and Brettzel - and despite the knee being "flaired" up I am moving pretty well and feeling good.  I think the grip work is part of that - keeps the body dialed in when you have a lower body issue.

Will blog if I can...

Card tearing continued...

I tore 3 casino decks yesterday.

and

Today I tore 4 casino decks -

I added 6 cards to one deck and tore it with pretty much the same effort as a 52 card deck.

Tore two more full decks - quartering one of those halves and then tore the 46 card deck and quartered one of those halves for a total of 4 decks.

I am finding that I am not getting the tear in the middle of the deck but the tear is higher in the deck.  Looks like I need to fiddle with my set up and hand positioning.

More training later...

Looking around...

I actually bought two "fitness" magazines yesterday just to have a peak out at what is going on in the public or "popular" media as far as health and fitness information.
I am not impressed overall but there was some good dietary info.

More of the same (program of the month, add inches to your arms etc...) with a sprinkle of things that didn't make me shake my head.
I will look through them again and get somewhat specific later today or tomorrow.

In the mean time I saw a good NY Times article on line that I wanted to post and then ran into several others:
The first is on the importance of exercise in learning - the fourth R
http://www.nytimes.com/2009/02/24/health/24well.html?_r=1&ref=health
Movement impacts more than the "body" - it is an essential part of learning and brain and body map development and it is being all but eliminated from our educational system. And in the mean time rates of ADD and behavior issues have been on the climb. Coincidence???

Here is one on foot pain that gives some decent information and then recommends walking as the best way to strengthen the foot:
http://health.nytimes.com/ref/health/healthguide/esn-footpain-ess.html
Well - maybe and maybe not - do the joints in your feet have the mobility necessary to get benefit from walking or will it actually hurt you?
Get your feet mobile with Z Health joint mobility drills if you are going to walk (link on left - either R phase or the Quick Start Guide)

Here is an article that could become a rallying cry for all of those that don't like to exercise:
http://health.nytimes.com/ref/health/healthguide/esn-exercise-ess.html
Apparently exercise doesn't change a thing??? What the hell kind of crap is this???
Did they bother to look at the dangers of leading a sedentary lifestyle????
AAAARRRRRGGGGHHHHHH!!!!!!

And here is another one that will become a rallying cry of those who "can't" or don't want to lose weight:
http://health.nytimes.com/ref/health/healthguide/esn-obesity-ess.html
"The research is just beginning, true, but already it has upended some hoary myths about dieting. The body establishes its optimal weight early on, perhaps even before birth, and defends it vigorously through adulthood. As a result, weight control is difficult for most of us. And obesity, the terrible new epidemic of the developed world, is almost impossible to cure."
Almost impossible to cure - is that is the message to be sending about the coming health epidemic!!???
Do some of these people think before they spew "wisdom"????
Sedentary lifestyle along with massive sugar consumption etc... eliminate those two things or change those two things and we would not be looking at an "impossible" situation.

We as a species are meant to MOVE. Period.

Well - enough ranting...

Yesterday's Training....
Prep work - Extensive Z, ASLR
Get-Ups alternating between 16 kg and 24 kg ladders
Get-ups to Post position (tall sit)
24kg 1+1
16kg 1+1
24kg 2+2
16kg 2+2
24kg 3+3
16kg 3+3
Repeat ladder adding in the bridge position

Z, Brettzel and ASLR to finish

Coming very soon!!

Rare archival footage of Brett Jones and Jeff O'Connor revealing through interviews with World Champions and demonstration of unique KB drills for the "Power Athlete".

Quick grip training today...

Card tearing x 4 decks

(I tried two decks with one strip of duct tape around the deck and while I was able to start each  deck I was unable to finish the deck and had to remove the tape to finish the deck)

Pinch Lever Block with 10# at the end of the post x 2 sets of 3+3

I have a little ways to go with the duct tape card tears - but the other decks were easier after the duct tape attempts.  

Back from Danbury, CT...off to....

I am back from Danbury, Ct and the Kettlebell workshop I taught for Roger Nick at The Golf Performance Center.  If you are in the CT area and can get to Roger's place for FMS and performance enhancement - do it!  He has a great facility there and does a great job.

The workshop was great.  We covered a thorough joint mobility "warm-up" and then it was on to Swings, Get-ups and the rest of the basic KB drills with a heavy sprinkling of extras (rolling patterns and other bits of information included in the "Brett Jones Show").  A good time was had by all and we went about 2 hours over (can you say: added value!)

Now it is a "normal" week and off to Wichita, Kansas to teach a day and a half FMS workshop.

I did manage to tweak my Left knee (i have a history with this left knee so this does not surprise me) so I will be training my grip and half get-ups this week to let it heal up for this weekend.  Travel, fatigue and such take their toll but the show goes on....

A little Strength training today:

DL (conventional stance)
135 x 2, 225 x 2, 315 x 2, 405 x 2, 455 x 2, 405 x 2

32 kg Get-up x 3 singles Left and Right
32 kg One arm swing x 10+10
focus on breathing rhythm during the swings

Just a little bit for now- probably going to have a second workout later today with a client.

Card Tearing

Card tearing is one of the classic feats of hand strength. Taking a deck of plastic coated casino cards can be a great display of finger, hand and wrist strength. It provides new meaning to "cut the deck!"
If you haven't already - check out Adam Glass's blog and his recent video of tearing up to one and three quarters decks and look a bit further back and you will see him tearing decks wrapped in duct tape - in short - Damn strong card tearing!

I have been getting back into card tearing and switching over to the Dennis Rogers style of tearing that Adam, David Whitley and others use and it is going pretty well. But in order to practice card tearing you need cards (duh??!!) so on David Whitley's advice I placed an order with Amazon.com for 72 Casino decks.

Normally decks of cards will run you about a dollar a deck which can turn into an expensive habit. But with the 72 Casino decks you will end up about 34 cents a deck - quite a savings.
Which is good - however - Casino decks come in two varieties - normal and quite difficult!
There are Carta Mundi (sp?) decks that are a bit easier that Bicycles (concidered a "goldstandard" of sorts) and then there are the Aristocrats (Very hard). So while saving money you get hard decks - sort of a win-win if you appreciate getting stronger!

The good stuff about tearing:
1) Fun at parties
2) Finger, hand, and wrist strength
3) Learning tension and dialing in the right amount of tension

The Not-so-good stuff about tearing:
1) Can develop asymmetries since it is an activity typically practiced with one hand on "top" and the other on "bottom"
2) Thumb webbing blisters and tears
3) Getting blocked from attending Texas Hold'em tournaments and your local Bridge group

Card tearing can take different directions:
1) Full tears or Halfing a deck
2) Quartering a deck - or halfing the halves
3) Dennis Rogers will even tear a deck into eighths (sick - sick - sick strong!)
3) Wrapping in duct tape and halfing
4) Behind back
5) In oven mits
6) Adding cards to end up tearing two decks at once
7) Tearing knotches out of the deck
and others

I think for now I am going to focus on full decks (and adding cards) and duct tape variations with less practice on Quartering (this is where you can really tear the thumb webbing).
I'll pop up a video in the near future but just watch Adam Glass - lots to learn from him.
Card tearing was just on my mind after tearing 3 decks yesterday (one lesson from yesterday is that the thumb webbing handles tearing better if you rest between decks.)

Better but not 100%...

Quick training today

Prep - quick Z and ASLR

20 kg VO2 Max - 7 reps per 15 seconds x 30 sets

Z, ASLR, Brettzel to finish

Breathing is not back to normal - so I'll be taking it easy for a little bit.  

Quick training today...

Just picked up a 16kg KB and wanted to move a bit today...
Prep - ASLR and Brettzel
Get-ups (various pieces and whole), windmills, goblet squats, cossack, hip flexor stretch, swings, split snatches, overhead squats, etc....
Extended Z session to finish

Just wanted to move without getting into a "workout" - I think I will save that for a day or so.

Danbury, CT Kettlebell workshop this weekend!

Knocked off line for a bit...And  a special Video clip!

Picked up a little Hungarian Illness while traveling and ended up having a trip to the Dr. and taking some Medications - but am doing much better now.

Probably the first time in almost 15 years (outside of different allergy flair ups) that I have actually gotten "sick".  So I guess we have to deal with this from time to time.

Now - back to work and getting cranking on what will be a very busy End of winter into spring!

And here is a short clip from the KBs from the Ground Up video..

Heavy Fun...

My friend and RKC Team Leader Peter Lakatos was kind enough to let me get a little heavy fun in today...

Video

Get-up 36 kg x 1+1

Bent press 48 kg x 1+1

Get-up 60 kg x 1 right (0 left)

Bent Press 60 kg x 1 right

60 kg - Clean x 4+4

60 kg - One Arm Swing x 5+5

36 kg Bottoms up Press x 1 right

32 kg Bottoms up Press x 1 Left

48 kg MP x 1 Right - 40 kg MP x 1 Left

48 kg Snatch x 3+3

Heavy is Fun!

I have a little work to do to bring my Left side up to even with my Right - obviously!

No room for error with the 60 kg KB  - it gets a little momentum and it is going to come out of the groove!  Fun.

Greetings from Hungary...

Here I am teaching a class of kettlebell enthusiasts in Budapest - this is a "guest" teaching I performed for some of the local RKC's - Rita and Ervin.  Much pain and fun was had by all!

VERY EXCITED to Announce the release of...

Kettlebells from the Ground Up

on dragondoor.com!!

Click on the link for ordering information etc...

Headed off to Budapest tomorrow...

Going to Budapest, Hungary tomorrow to teach an FMS workshop - will blog when I can but I am looking forward to seeing Peter Lakatos and all of my Hungarian friends again!

The picture above is a one arm barbell DL that was one of Ed Coan's favorite lifts for increasing grip strength for the deadlift.  Done for weight or held for time - it is a great grip training lift.

 

Quick training:

Prep work - Z

40 kg Get-ups x 5 singles each side

1 deck of Casino cards - very tough - in fact it turned into a corner tear.

Bending 60d nails x 6

Pinch level Block (10# @ 3/4 post) x 5+5

40 kg One Arm Swings - 5+5 x 5 sets

My hands are still a bit fried from Sunday but I just had to get one more in before the trip.

the Corner tear of the deck is tough but I just couldn't get it to go all the way so I got frustrated and took the corner off instead.  The blister in the webbing of my right that tore open during the attempt might have had something to do with that.

Get-ups felt good and I need to rest my hands.

I will be working on some extended blog posts while I am gone and will try to get some video from Hungary. 

Another Grip, Rip and Kb day...

What better way to get ready for the Super Bowl??!!

Card tearing x 2 decks +

(1st deck was a hard Casino deck that I then Quartered both halves - 2nd deck was a dollar store deck but still not an easy deck - tore that behind the back and then quartered one half of that deck - by this time I am bleeding so I call it a day on the card tearing)

Bending - 60d nails x 5 double underhand

Pinch Lever Block (10# @ 3/4 length of post) x 3+3

40 kg KB One Arm Swings x 6+6 x 5 sets

Lots of Z, ASLR and T-spine rotation to finish.

Best card tearing day in quite some time - amazing what happens when you put some practice into something ;-)

The Dennis Rogers style is going well - got a full tear behind the back and my first quartering of the casino deck literally popped apart.  Feels good - but the bleeding is something to work on.

Thank you to Adam Glass for lighting a fire under my butt again on the Grip work!

Go Steelers!!

Grip and Bent Press...

First day back at some Gripping and bending...

Tore 2 decks of cards (one was 3/4 through behind the back)

Bending x 10 -60d nails (double underhand)

Pinch level Block with 10 pounds 3/4 length of the post x 2 sets of 3 r+L

Bent Press 40 kg x 2+2, 2+2, 2+2

Z to finish

Feels good to be back at some of my favorite strength work.

Have to admit I gave a grade 5 bolt a try and it was a no go - so I have a  long way back to get the Red with the Double Underhand style.

Tearing a deck of cards over 3/4 of the way through Behind the back was a surprise - i am starting to get a good feel for the Dennis Rogers' style of tearing cards.

Fun Stuff and GO STEELERS!!!

Quick but funny...

Talking with a Chiro friend of mine today when he came up with this:

"Current medical thought has pretty much every problem a patient comes in with coming from either an excess of organs or a deficiency of medication..."

I thought that was funny, sad and well...true.

Snatch test and swings...oh my!

Prep work - Z 

24 kg Get-ups x 5+5

24 kg 10 minute Snatch test 164 reps

Swing chain - 24kg, 20kg, 16kg x 10 sets of 30 sec. on/30 sec rest

Stretch

I hit 100 reps in 5 min (10+10 at the top of the minute) - had an extra rest and then 8+8 at the top of each minute for 4 minutes.  So not a great performance but did hit the 100 in 5 minutes which is the RKC snatch test maximum.

Fun stuff.

Working the chain today...

Prep work - Z and ASLR

and then right into it:

20 sets of 30 seconds on 30 seconds rest working the chain 

(24kg + 20kg + 16kg) for one arm swings

so right arm 30 seconds at whatever weight and then left arm for the next etc...

Stretch, Z and stuff at the end.

Simple is best.

And what did everyone thing of the Confusion quote below?

The road back...

Strength Training today...

Prep - Z
Pull-up +45# x 3, 3, 3
1 arm Push-up - 3+3, 2+2, 1+1 (one arm/one leg)
Pistol - 3+3, 3+3, 3+3 (+45#)
DL 315 x 5, 5
32 kg Get-up x 5 min.

There was a day (BPL - before powerlifting) when I weighed 175ish and could do a good bit more pull-ups (bodyweight and weighted), DL 3 x bw, etc... One arm push-ups were a warm-up and pistols were fun. Now at the mid 190's and APL (after powerlifting) things look and feel a bit different. Not sure I'll ever see the 175's again but I am on a road back to some of my previous strengths.
Now - I am not blaming powerlifting - it was my application of it and the obsessive nature of my squatting - no KBs and other factors that changed things for me.
As I return to strength training and eventually powerlifting I will do it in a very different way.

Confusion...

A great quote from the book - "On Intelligence" by Jeff Hawkins -

"Complexity is a symptom of confusion, not a cause."

Talk amonst yourselves.... (picture Coffee Talk with Michael Myers)

Could you apply this to your training routine? 

Is your routine "complex"?  

Might you be confused about how to accomplish your goals?

I am off to Indianapolis to teach tomorrow and will blog when I get back for now roll that question and quote around in your head.  See what shakes out.

Different is OK...

Training today:

Prep - Z

24 kg Get-ups 5+5

Two rounds of:

Goblet squat x 5

Hip Flexor Stretch

20 Alternating swings

(all or the above with 24 kg)

Two rounds of:

24 kg SLDL x 5+5, 5+5

Bodyweight Pull-ups x 10, 8

then a UFC Training circuit of a variety of exercises.

Felt good to do something a little bit different.

Strength Roots...

My Monday and Wednesday training will be strength based for now with Tues and Thursday being more Conditioning based - sprinkle in some grip work and there you have it...

Pull-ups +25# x 5, 5, 5, 5
Pistols x 3+3, 3+3, 3+3, 3+3
DL 225 x 5, 275 x 5
32 Kg Get-up x 5+5
Stretch and Z through the day

I am back on the Warrior Diet - it just works for me. And if I can get the travel issues worked out for sticking to it on the road it will all be good.

Credit for the photos - David Whitley's wife Mandy is a genius with a camera - if she can make me look good in a photo then she is awesome! Check out her work:
Mandy Whitley Photography
And visit David's blog to check out his new Logo - very cool stuff!

An action shot from the Atlanta workshop...

Training today:

Prep - a little Z, ASLR

16 kg VO2 Max at 8 reps per 15 sec. x 60 sets

little stretch and mobility at the end

Picked up a large box of 60d nails at Lowe's today so the bending is going to start soon.

Switching to exclusively Double Underhand style which is demanding on the wrists and grip much more so than Double overhand.  Should be fun!

Workshops and Training...

Very excited for this weekend in Indianapolis!

Saturday Jan 24 in Indianapolis with Mike Robertson
Indianapolis Fitness and Sports Training 9402 Uptown Drive, Suite 300, Indianapolis, IN 46256 Indianapolis Fitness And Sports Training317.578.0998 indyfast@gmail.com

February 7th and 8th FMS workshop in Budapest, Hungary

February 21 Kettlebell Workshop at The Golf Performance Center - details soon on: (www.thegolfperformancecenter.com)

February 28 FMS workshop (closed workshop)

March 21 FMS workshop in West Virginia (I think it might be a closed workshop)

April 4-5 FMS Workshop in Copenhagen, Denmark

April 17-19 RKC certification in Minnapolis

April 25 FITCON Keynote Speaker (click the link for more information)

And coming in May - presenting at the Perform Better Summit in Providence, A special FMS and Secrets of... workshop in Amsterdam, and at the end of the month the second CK-FMS workshop in Minneapolis!

Training today: Getting back to some basic strength work...
Bodyweight Pull-ups x 8 reps x 4 sets
Pistols x 3+3 reps x 4 sets (down on two up on one for the first three sets - full pistols last set)
Speed DL 225 x 5, 5
32 Kg Get-ups x 10 minutes
32 Kg Swings x 20 reps (alt. or one arm) x 3 sets at the top of the minute

Been adding in some grip work - Gripper attempts with BBSM, Card tearing block practice (see dennisrogers.com for details)
Grade 5 bolts are in at the hardware store and I need to pick up a box of 60 penny nails and the Double Under bending will start.

Quick training...

Prep - Z
20 kg Get-ups x 5+5
20 kg VO2Max 8 reps per 15 sec x 20 sets
Z and pegboard drill to finish

Squeezing in the training...

Training today 1/13...

Prep - Z

20 Kg Get-ups x 3+3

20 kg VO2 Max 8 reps per 15 seconds x 30 sets

Three sets of 2 minutes of Alternating Swings with one minute rest between sets

20 Kg for the first set and 16 kg for the last two

Z and stretch to finish

Rougher than it should have been but some days are like that.

Interesting article and quick training today...

Prep work - Z

32 kg Get-ups x 10 minutes (continuous switching L and R)

Good article on NYTimes.com on the importance of getting up and moving - even in ICU...

NYTimes.com article

Movement is key!

Back from Atlanta and some BIG Thank you(s)....

The workshop in Atlanta was great.  A serious group of attendees who worked hard and learned well during the day.  We put in nearly 5 hours of continuous work and had a blast!

Where do you start for an "Advanced/Level 2 prep" workshop - with the basics of course!

After hitting the swing and get-up we progressed into a variety of more advanced KB drills.

I have to Thanks Delaine for setting up the workshop and having me down to Atlanta and for introducing me to some awesome Atlanta BBQ (even I couldn't finish my meal which for those of you who know me know that means it was a LOT of food!).

A HUGE thank you out to David Whitley and Sara Cheatham - Two of our Senior RKCs who took time out of their lives to come down and attend/assist at the workshop.  If you ever have the chance to work with either of these RKCs don't think - just do it.  You will be the better for it.

Now a bit of recovery time today and then back at next week preparing for the KB workshop in Indianapolis.

Getting ready for Hotlanta...

Prep work - Z

10 minutes of Get-ups with the 24kg - various styles

Three rounds of:

24kg Goblet squats (or pistol practice)

24kg SLDL

Hip Flexor Stretch

24kg Alternating swings

15 sec on/15 sec off x 30 sets

Circuit of Band punching, Heavy bag punch/kick, and 50# heavy bag clean and slam

Z and stretch

Fun to mix it up.

Tomorrow I head off to Atlanta and teach the Level 2 Prep workshop!

Just mobility today...

My training today was just an extended session of joint mobility and stretching etc...

So lots of Z and ASLR.  After three days of training and a busy day of work I just needed a day of movement.

My Workshop Schedule as it stands at this point:

Saturday Jan 10 Level 2 RKC Prep Course at Condition Kettlebell Gym in Atlanta hosted by Delaine Ross

Saturday Jan 24 in Indianapolis with Mike Robertson 

February 7th and 8th FMS workshop in Budapest, Hungary

February 21 Kettlebell Workshop at The Golf Performance Center - details soon on: (www.thegolfperformancecenter.com)

February 28 FMS workshop (closed workshop)

March 21 FMS workshop in West Virginia (I think it might be a closed workshop)

April 4-5 FMS Workshop in Copenhagen, Denmark 

April 17-19 RKC certification in Minnapolis

April 25 FITCON  Keynote Speaker (click the link for more information)

And coming in May - presenting at the Perform Better Summit in Providence, A special FMS and Secrets of... workshop in Amsterdam, and at the end of the month the second CK-FMS workshop in Minneapolis! 

And that is just the first half of the year!

Email me or respond here if you would like information on any of these workshops.

Doubling up...

Ended up with a double session for my workout(s) today...

10:30am

Prep work - Z

16kg VO2 Max 8 reps per 15 sec x 40 sets

16kg Windmill x 5+5

3:00pm

Prep work - Z

24kg Get-ups x 5 singles R+L continuous - various styles

24kg VO2 Max 6 reps per 15 sec x 40 sets

Z and stretch to finish

Both workouts were about 30 minutes total in length and were in the moderate range intensity wise and felt good.  I don't usually hit doubles like this but it just worked out this way.

Work to be done...

Training today:
Prep work - Z, ASLR
All drills with 32 kg KB
Windmill x 3+3
Get-up x 4 singles R+L continuous
SLDL x 3+3, 3+3
Clean and Press x 5+5, 5+5
One arm Swing 10 + 10 x 5 sets

For the first time in a decade I gained weight during a holiday season - very dissappointed by this and making some immediate changes to correct the situation.
#1 - Eliminating sweets and sugar
#2 - Zero "adult beverages"

Once again I am reminded that I am not immune...

2009 - the Year of the Get-up!!

First Training of 09....

Prep work - Z, ASLR

Get-ups - 16kg x 3+3, 3+3, 3+3 (continuous)

(various styles)

Single leg DL 16 kg x 5+5, 5+5

Pistol Practice 16 kg x  3+3, 3+3

Swings 16 kg x 20+20 15+15 10+10 5+5

Windmill 16kg x 3+3

Just to knock the vacation off and get started for 09.