Another old Article:

From the Spring 2006 Hard-Style:

Guerilla Tactics For Attacking And Defeating A “Heavy”Weight

BY BRETT JONES SR. RKC, CSCS

I f the heaviest weight you lift is the heaviest weight you lift then it will always feel heavy! The weight feels heavy because of your experience and perception.

Have you ever walked over to a box or a suitcase that someone had asked you to move and rip it off the ground and nearly throw it across the room because you had expected it to be heavy? Or just the opposite, you nonchalantly walk over to a small bag or box thinking it is feather light and nearly tear your arm out of the socket. Your perception of the weights was different from reality.

So how do we attack the issue?

We approach it with a combination of head-on and sneaky tactics.

The head-on way to attack it is to use a heavier weight but in a different exercise. Try using a heavier kettlebell for something like one-arm rows, deadlifts, high pulls, or cleans, because you can handle a heavier bell in these drills than in snatches or presses. Perform a set or two of the heavier exercise and immediately go back to your target exercise. The weight that used to always feel heavy should feel much lighter now.

Another head-on tactic is to work the chain…

Set up a row of three kettlebells. The first KB should be your regular working weight, the second kettlebell should be a heavier KB, and the third KB will be even a bit heavier. A row of 12kg, 16kg, and 20kg would be an example of a progressive chain. “But I don’t have a gym full of kettlebells!” you say. Well if you have a 4kg KB your 12kg can become a 16kg or your 16 kg can become a 20kg. Become creative!

Perform sets of two arm swings—10 reps with 12kg, 6 reps with 16kg, and 4 reps with 20kg. The heavier swings do not need to be as high as the lighter ones. Just use perfect form and generate power from the ground up and snap the hips. The

KB will travel as high as it will. But when you get back to the 12kg from the 20kg it will feel like an 8kg KB. And you have taken your first step toward making the 16kg your working weight for swings.

But head-on tactics will not always work. Therefore we must find ways around the issue.

Using Belief and Perception to Fool the Body

Since most people are unfamiliar with kilograms and think that the numbers on the kettlebells are in pounds it is an opportunity to not let their perception short circuit their strength. Note that this technique to be used only by qualified instructors who know their clients and can pick the appropriate weight. Do not think that this is permission to overload and hurt the client.

Have the victim perform a deadlift with a 12kg kettlebell and then, after completion, inform the victim that the weight lifted was 26 pounds and not 12 pounds. The clients’ confidence will soar and they will be impressed with the difference between what they thought they could lift and what they were actually lifting. Their perception is forever changed.

Another sneaky tactic for RKC professionals comes into play during two kettlebell drills. Doubles can provide a boost in the load and the client usually will not take into account the fact that he is lifting twice as much weight. For example, if the 8kg KB feels heavy to the client then doing cleans with two 6kg kettle bells will give her a 12kg load thus making the 8kg feel much lighter.

Since the client is only thinking about the fact that it is a lighter kettlebell than usual and it only has a ‘6’ stamped on it, she will perform the set with confidence. Then inform her that she was moving twice that weight and a good deal more than the old “heavy” weight. When the client goes back to the 8kg it will feel lighter and she is on the path to progressing to the 12kg kettlebell.

Let your perceptions control you—and be weak. Control your perceptions—and be strong.

The choice is yours.

Brett Jones, CSCS is a senior instructor in the RKC program and co-author of the

Kettlebell Basics for Strength Coaches and Personal TrainersDVD set

Another Old Article:

From the May 2005 Hard-Style:

1+1=3: HOW TO SUCCESSFULLY BLEND TRAINING APPROACHES

BY BRETTJONES, CSCS, RKC SR.

One of the most common questions asked by people pursuing strength and conditioning is: “How do I combine the approach A and the approach B?” In reference to the Hard Style of training this usually means combining the Power to the People! style of strength training with the RKC style of kettlebell conditioning.

While there are many ways to accomplish this, most trainees either seek to separate the two or do both and end up with too much on their training plate.

The hard truth of combining methodologies is that you have to be willing to walk the line between doing too little and just enough.

Deadlifting places a great strain on the lower back musculature as maximum strength is built.

Kettlebell ballistics can place an additional strain on the lower back as strength-endurance is developed.

The answer to combining the two is to perform enough to force adaptation and treat the training as a way to produce results rather than a workout. This is an expansion on the idea of approaching training as ‘practice’ rather than a“workout’. Doing just enough and not being fatigued and ‘worked out’ is a bitter pill to swallow for most trainees. Trusting that enough work has been done to produce results is a must.

So a sample routine combining PTP and RKC style training might look something like this:

1. Windmill - 1 set of 4 reps each side (light to moderate weight)

2. Barbell Side press - 2 sets of 5 reps

3. Weighted Pull-ups - 2 sets of 3 reps

4. Deadlifts - 7 singles @ 75% 1 RM

5. Pistol squats - 1 set of 5 reps each side

6. Kettlebell Snatch - 5 sets of 5 reps each side (moderate to heavy weight). Substitute swings for snatches if wanted.

7. Stretching

The above routine is a general training routine focused a bit more on strength than endurance.

If endurance were the goal then you would cut the sets to one and increase the kettlebell work at the end. Performing a 5-minute Secret Service Snatch test at the end instead of the 5 sets of swing would do the trick. While the above routine could be implemented for a three day a week type of training, you could easily make it a daily routine either by dropping a set or decreasing the reps; another option is to reduce and cycle the resistance. Do the same thing all the time without doing the same thing all the time. Simply make the routine look different each time you perform it. ‘Same but different.’

So there you have it, a simplified method of combining two training approaches that respects the fact that the whole is greater than the sum of the parts. In the world of training only the weights add up in a linear fashion.

When you start blending methodologies 1+1 will equal 3 or more. So the art becomes adding enough of a specific approach to the mix so that it enhances the brew and doesn’t turn it sour.

Brett Jones, RKC Sr., CSCS is the eleventh person in the world to bend Iron Mind’s Red Nail

Looking into the Past....

I decided to dig around in some old Hard-Style Magalogs and repost some old articles.

For example here is one from the June 2004 Hard-Style:

YOU CAN'T SWING A BARBELL BETWEEN YOURLEGS!:

TRAINING FORCE REDUCTION AND REDIRECTION WITH KETTLEBELLS

Brett Jones, CSCS, RKC Sr.

An athlete must continuously produce, reduce, and redirect force. Traditional athletic conditioning protocols emphasize force production. This is an essential aspect of explosive performance but not the only one. The athlete is still unprepared to reduce/control the forces he has produced and the forces acting upon him during competition.

“A sport does not treat one to a slow negative; the word is IMPACT!”

The Olympic lifts are excellent for training force production.

However, once the barbell is overhead or at the shoulders, the weight is dropped back to the platform. This results in the ability to explosively move a great amount of weight but does not train the athlete to control the same amount of weight during the impact of force reduction.

The powerlifts are great for training force production as well but they do incorporate a controlled eccentric movement.

There is a hint of training to reduce force but it happens at a speed that will never be experienced in athletic competition. A sport does not treat one to a slow negative; the word is IMPACT!

Incorporating a variety of jumps can begin to teach the athlete to reduce and redirect force. However, these programs are often not applied correctly and do not teach the athlete to handle additional forces imposed upon them during competition. The jumping and bounding of plyometrics lacks the outside load of a competitor and the unpredictable nature of the athletic field.

So how do we train athletes to handle force reduction and redirection? -The ballistic movements of kettlebell training bridge the gaps between force production, force reduction, and force redirection.

“Kettlebell training teaches the athlete to explode, catch and redirect force. It is functional training for athletes.”

Due to the design and size of the kettlebell it can be swung back between the legs. Try swinging a barbell back between your legs! While you could do it with a dumbbell, its dimensions threaten the knees and do not allow safe performance of swings and such, except with really light, useless weights. So once the kettlebell is in motion and has been swung either out in front of or above the athlete, it is allowed to swing or fall and then be "caught" by the athlete. By allowing the weight to be swung back and having the athlete "catch" the kettlebell in the loaded position similar to a vertical leap, the athlete is not only trained to reduce force, but then is automatically loaded to redirect that force into another explosive hip snap.

Swings are only the beginning of the kettlebell experience.

There are snatches, cleans, jerks. Then you start to enter the truly unique aspect of KB training – the KB’s design allows for it to be passed from hand to hand. You can literally flip, spin, and “juggle” the kettlebell. Force reduction and redirection is trained in every plane. There is a freedom inherent to kettlebell training that loads the body from every conceivable angle and truly unlocks one’s potential.

“There is a freedom inherent to kettlebell training that loads the body from every conceivable angle and truly unlocks one’s potential.”

Brett Jones, CSCS, RKC Sr. is the pioneer of ‘The All-Russian Kettlebell for the All-American Sports’. Brett’s specialty is seamlessly implementing kettlebells with other effective strength training modalities for your athletic team or program. Contact him through his website: inmotionathletics.com. (no longer active)

I will be pulling a few articles for reposting here and providing links for other Hard-Style magalogs that feature articles by myself and others over the next few days.

Fighting Jet Lag and some training...

One of the difficult things about international travel is the jet lag from time zone changes and traveling to Hungary means that when I wake up at 6 am in Hungary it is Midnight at home in PA. So in an effort to combat this I tried some advice from Peter Lakatos to fast for at least 16 hours for the trip home. Meaning you calculate your arrival time/first meal on arrival and go back 16 hours in "real time" to begin your fasting. I ended up fasting for a full 24 hours + a bit.

And I will have to say that I am impressed.

Combined with the fasting and a good 12 hours of sleep Monday night my recovery from the trip has been quite good.

Eat - Stop - Eat a book by Brad Pilon goes into the details of Intermittent Fasting:

http://www.eatstopeat.com/index2.shtml

Since I have had my first IF day Sunday night till Monday dinner I think I will simply add a second day this week and get started - we shall see...

2 Upcoming workshops

HKC Alexandria Va

http://www.dragondoor.com/hkc/hkc090.html#hkcrequirements

CICS Workshop

http://www.dragondoor.com/wic02.html

I am extremely excited to teach this years CICS workshop passing on the method of Club Swinging taught by Dr. Thomas.

A very good training session - 12/8

Prep - Foam Roller, ASLR, Brettzel, Brettzel 2.0

Indian Club Swinging 1# clubs

Open 1/2 kneeling Movements #1 and #2 with one club

Tall kneeling Movements #1 and #2 with 2 clubs

Standing movement #3

Open 1/2 kneeling Movements #1 and #2 with 2 clubs

Standing movement #3

and a variety of other Movements

24 kg SLDL x 5+5, 5+5

24 kg Get-up x 2 singles L+R

press at each step on the way up with Windmill at the top

24 kg Alternating Swings x 20, 20, 20

Stretch

Indian Clubs felt great - powerful tools and powerful system

The KB work was essentially performed to Pavel's famous "comfortable stop"

Feeling great

It has been an interesting few weeks...

I had the honor of presenting at the Iowa Physical Education conference in Davenport, Iowa a couple of weeks ago with Dr. Ed Thomas and Gray Cook.

Kettlebell Training was the theme of my presentations and it was great to expose some of the Physical Education community to my preferred tool and RKC principles.

The Sports Medicine program at High Point University (where I received my Bachelor of Science) was/is housed within the Physical Education program. So I took all the Physical Education classes except the Education classes for teaching - I could have been your Gym Teacher!

It was interesting therefore to step back into the world of Physical Education.

Physical Education is one of the key components of an "Education" but it is being cut by School Districts all over the country. And PE can be so much more than "sport" time.

So in the decades that Physical Education has been disappearing from our schools it should not surprisingly only 3 out of 10 American Youth can pass the Military Entrance Standards. And this number has been steadily dropping since WWI and WWII.

The Greeks had it right - Sound mind in a Sound body.

For as long as we are attached to this mortal coil we must care for it and exercise is the way to do that.

Look at the rates of Obesity, Heart Disease and Diabetes and the fact that what used to known as Type II Adult On-set Diabetes is now just Type II Diabetes because rates of Childhood cases and Adult cases have become equal - meaning our children are burning through their Pancreas at an alarmingly fast rate.

This is Dietary and Exercise preventable and treatable in most cases.

We are at a crisis point physically.

I also had the honor while at the Iowa Physical Education conference to meet the Army Accessions Command Sergeant Major for the Army and his team. (see pic above for the post workout shot) The Command Sergeant Major Troxell and his team are intent upon improving military fitness and trying to improve the physical capacity of American youth so they can be better prepared for entering the Armed Services if they choose to do so.

There was a special segment of the Iowa Conference where some of the attendees got to experience a little bit of Army Training with the Command Sergeant Major and his team.

And I have to tell you it was not only a very good training session but a great glimpse at what this team is trying to accomplish in revamping Army Training. And I am impressed.

(BTW - KBs are part of the new Army Training Manual)

Training has been pretty good - still breaking in to the KB Muscle program and looks like I will stay with reps of 4 for a few weeks but run the workouts otherwise as designed.

Yesterday for something different:

Prep: Foam Roller, Brettzel, Brettzel 2.0, Stretch

24 kg Get-ups x 5 singles Right and Left - with a press at each step on the way up and a Windmill at the top

24 kg Swings

10 right + 10 Left

20 alternating

20 side stepping

10+10

20 alternating

20 side stepping

Stretch

Club Swinging Workshop...

The Certified Indian Club Specialist workshop is set for March 12-13 2011 and is open to all interested individuals:

Click here for CICS information

I have the honor of teaching this second CICS workshop. It will be a great opportunity to get dialed in on Classical Club Swinging as taught by Dr. Ed Thomas.

Emphasis will not only be on learning the fundamental Club Swinging movements and postures as laid out in the Club Swinging Essentials DVD and Manual but also instructional tips and progressions not covered in that product.

Starting KB Muscle Program

I am starting Geoff Neupert's Kettlebell Muscle program and had my first workout yesterday.

Now I am adding a "break-in" period of reduced volume (sets of 3 instead of 5) for 3 weeks since I remember how challenging the program was when I gave it a test drive for Geoff and I know I need a bit of time to ease into it.

Click the banner below for information on the product:

I will not be posting the details of my workouts while using KB Muscle since all the details are provided in Geoff's excellent book. Double 24 kg Kbs will be used and I will be adding in Get-up and Swing days in between KB Muscle days.

Why follow KB Muscle?

#1 - Geoff writes some of the best programs in the KB community.

#2 - I need to free up my brain and as Dan John says "I need to - Just do this."

#3 - Who doesn't like a program that gets them more muscle and better conditioning?

#4 - I will actually be home for a few weeks and able to follow a program.

(the links for Kb Muscle , HKC and the CICS are affiliate links)

Also coming in January in Alexandria VA I will be teaching a combination HKC on the 22nd followed by a 6 hour KBs and Clubs workshop on the 23rd.

For details on the HKC:

Click Here - HKC Details

And for details on the KBs and Clubs workshop:

http://www.facebook.com/event.php?eid=167204106637821

Training today:

Prep - Foam Roller, Brettzel, stretch

40 kg x Get-up x 2+2 + 20 alternating swings

24 kg x Get-up x 2+2 + 20 alternating swings

32 kg x Get-up x 2+2 + 20 alternating swings

2# Club Swinging

Stretch

Recovering...

6 days of travel and teaching takes a toll on you.

Unless you have held a group's attention, been "on" and taught for 10 hours straight you don't know the fatigue that can come along with it.

No it's not the same as busting rock for a living but it is an emotional, mental and yes physical drain but I wouldn't trade it for anything!

At the CK-FMS I did manage a couple of workouts during lunch - one I really liked:

Bent Press practice:

Prep - arm bar, brettzel, ASLR

Bent Press weight ladder - 2 reps each side at each weight

24 kg x 2+2

48 kg x 2+2

28 kg x 2+2

44 kg x 2+2

32 kg x 2+2

40 kg x 2+2

36 kg x 2+2

36 kg x 20 alternating swings

Stretch - grab food and back to teaching...

These weight ladders used to much shorter before we had all the inbetween weights.

Might have to get a 44 kg...

Push-Presses

Prep - ASLR and Brettzel

40 kg Push-Press x 30 sec Right + 30 sec Left = 5 right + 5 left

10 sets total

first 5 sets (30 sec R + 30 sec L) with 1 minute rest between sets

2 min between sets 5 and 6

Second 5 sets (30 sec R + 30 sec L) with 2 minute rest between sets

Stretch

Fun and Tough!

Britt Buckingham

http://auburnsc.blogspot.com/

performed 50 continuous push-press with the 48 kg so I have some work to do!

Unwinding from Orlando and headed or a whirlwind tour of Chicago and Minneapolis...

Prep work:

Foam Roller, ASLR, Brettzel

24 kg Arm bar r+L

24 kg Get-up x 10 min.

24 kg One arm Swing x 30 sec Left + 30 sec Right + 1 min rest x 5 sets

Stretch

Really needed to move after the RKC weekend and travel etc...

I'll grab a quick workout tomorrow morning and then off to Chicago.

Get-ups and Swings

Movement prep - foam roller

Get-ups and Swings

40 kg x 2+2 get-up + 20 alternating swings

28 kg x 2+2 get-up + 20 alternating swings

32 kg x 2+2 get-up + 20 alternating swings

24 kg x 2+2 get-up + 20 alternating swings

Stretch

Orlando RKC here we go!

Military Press Ladders

Movement prep - ASLR , Brettzel

24 kg Armbar

24 kg Get-up x 3 singles right and left

32 kg Military Press Ladders

ladder of {1 - 2 - 3} x 5 ladders (left and right arm of course)

32 kg Alternating Swing x 20, 20

Indian Clubs

Stretch

Feeling good

For the upcoming Orlando RKC...

I decided to knock out the RKC snatch test today since we have an RKC coming up this week.

Movement Prep - ASLR, Brettzel

24 kg Snatch Test = 100 reps in under 5 min

Broke down to 10+10 x 5 sets = 40 sec work with 20 sec rest

Finished 100 reps in 4:45

16 kg x 5 Goblet Squats + 10 alternating swings x 5 sets continuous

Stretch

The Long Cycle Clean and Jerk and my other training must be paying off since this was easier than the last time I tried the snatch test. Progress is good.

Long Cycle training

Movement Prep:

16 kg Shoulder and Hip openers

16 kg Get-ups x 3+3

2/24 kg Long Cycle Clean and Jerk x 5 reps x 10 sets

55 sec. rest between sets

Indian Clubs

Stretch

A slight decrease in rest between sets - didn't notice it until the 8th set.

Breathing pattern is getting better during the LCC&J.

Feeling good

Weight Ladders

24 kg Windmill x 5+5

Weight ladder with ascending weights and descending reps

24 kg x 4+4

28 kg x 3+3

32 kg x 2+2

40 kg x 1+1

x Military press ladder

x Front squat ladder

x Military press ladder

x Front squat ladder

24 kg Windmill x 5+5

So two Military press ladders and two Front squat ladders - going up in weight but down in reps for the ladder. Minimal rest between rungs and ladders.

Quick and efficient workout.

Swings...

Did a good bit of stretching with clients

Movement prep - 24 kg Shoulder and ASLR openers

Swing Ladder

28 kg x 1 min Left + 1 min Right

2 min rest

24 kg x 1 min Left + 1 min Right

3 min rest

20 kg x 30 sec. Left + 30 sec. Right + 1 min Alternating

3 min rest

16 kg x 30 sec. Left + 30 sec. Right + 1 min Alternating

Stretch

A bit-o-practice today... and Stuff I Misplaced

I have decided that there are a couple of things I have misplaced (to say I lost them would mean I can't get them back and that just ain't so...)

#1 - My grip

#2 - My deadlift

#3 - My pull-ups

These are the things that I have neglected most in the past year and a half + since my ventral hernia became an issue in 2009. But it is now time to get back on the train there and get these back.

Too that end I have started using the 2x4 Pinch Block by Ryan Pitts (recommended by Dennis Rogers and my friend David Whitley) daily for a couple of sets of pinch block wrist curls or pinch block curls. Oh and I will be doing some double underhand bending a few days a week as well.

I have also started to get serious about my foot strength - performing lower leg exercises each day as well and building toward classic single leg calf raises.

I feel this will be an integral part of getting my deadlift back believe it or not.

Pull-ups - I just have to start doing them again - period. My house is a classic true 2x4 and 2x6 house where doorway pull-up bars don't work so I have to create a situation where I can get my pull-ups in in a consistent manner.

Some of this will require that I join my local gym again. It's a great place actually that is powerlifting and strongman friendly.

The theme for my training will be coming from Pavel and Dan John's upcoming book which I have been lucky to get a sneak peak of and it is going to be really, really good!

Today:

Movement Prep - 16 kg Get-up progressions for ASLR and Shoulders

16 kg Get-ups x 3 singles each side

2/24 kg KB Long Cycle Clean and Jerk x 5 reps x 10 sets

Stretch

Decided that I had been overextending a bit in my previous long cycle practice and will be approaching that part of my training with a different perspective.

Quick training...

Lots of stretching today - hips and hamstrings etc... felt much better after opening up.

Movement prep - as I said lots of stretching

24 kg Arm bar + Get-up x 5 singles right and left (overhead squat to finish the get-up)

24 kg Alternating Swings x 20 reps x 5 sets (might have been 6)

Ab Wheel x 5 reps x 2 sets

Little stretch to finish

Opening the hips and hamstrings were a key for today. I missed a couple of days of training due to a small stomach bug thing and ended up a bit stiff so the stretching was key.

Stretching has or had become a debatable subject over the past few years but it still holds a great place in a program.

Just some training....

Movement prep - Foam roller, ASLR, Brettzel

20 kg Get-ups and Snatches

1 Get-up Right + 20 Snatches Right

1 Get-up Left + 20 Snatches Left

1 Get-up Right + 15 Snatches Right

1 Get-up Left + 15 Snatches Left

1 Get-up Right + 10 Snatches Right

1 Get-up Left + 10 Snatches Left

1 Get-up Right + 5 Snatches Right

1 Get-up Left + 5 Snatches Left

1 Get-up Right + 1 Get-up Left

get-ups were from top down (snatch KB - get-down and up + snatches then switch hands) Continuous

Rest

20 kg Goblet Squat and Swing ladder

10 GS + 10 alternating swings

9 GS + 10 alternating swings

8 GS + 10 alternating swings

brief rest

7 GS + 10 alternating swings

6 GS + 10 alternating swings

5 GS + 10 alternating swings

brief rest

4 GS + 10 alternating swings

3 GS + 10 alternating swings

2 GS + 10 alternating swings

1 GS + 10 alternating swings

Stretch and done

Back from a Great Philadelphia RKC

Congratulations to all the new RKCs from this past weekends Philadelphia RKC - it was a long weekend but always a transformative and amazing experience.

Did manage to get a couple of small training sessions this weekend

After setting up for the RKC on Thursday:

Prep - Arm bar and shoulder openers

2/24 kg Long Cycle Clean and Jerk x 5 sets of 10 reps

Friday after the first day of the RKC:

Get-ups

16 kg x 1+1

48 kg x 1+ 0 on left

20 kg x 1+1

44 kg x 1+1

24 kg x 1+1

40 kg x 1+1

28 kg x 1+1

36 kg x 1+1

32 kg x 1+1

Missing the 48 kg get-up on the left was a surprise but with the right hip/surgery stuff I am balancing out it shouldn't be too much of a surprise. All the other Get-ups went very well so I guess I'm not too bad off. ;-)

A word of advice to future RKC or HKC attendees (and everyone really) - Make sure you don't have any underlying movement restrictions! Had one attendee this weekend with very restricted Ankle mobility (very restricted) and it had a HUGE impact on his form. Same for another attendee who had both ASLR and SM issues and yet another that is dealing with a hip/ASLR issue. These underlying movement restrictions/asymmetries and/or training in pain etc... have major impacts on form and performance.

Get an FMS screen and get it dialed in.

Back from Canada and a little training...

A long three days of teaching (24+ hours of teaching in 3 days) but a great group of attendees and a very successful weekend.

Training today:

Movement Prep - roller, aslr, etc...

16 kg Arm Bar and shoulder openers

2/28 kg Long Cycle Clean and Jerk x 3 reps x 20 sets (one minute rest between sets)

28 kg Swings 30 sec Right/30 sec Left x 3 sets (2 min rest between sets)

Stretch

20 min breathing and recovery - sunshine time!

the 28 kg LC C&J felt easier in a way - the reduced reps allowed me to work on form and solid lockouts etc... a reduced volume vs. the 24 kg workout but heavier weight.

Very Quick training

Had to hit it quickly today:

Movement prep (foam roller, Brettzel etc...)

24 kg Arm bar and shoulder openers

24 kg Get-up x 5 singles each side

24 kg Swing x 1 min Left + 1 min Right

Stretch

Felt good to knock off the "road dust" from traveling

Swings and Get-ups
(not necessarily in that order)

Movement prep (foam roller, ASRL, Brettzel etc...)
16 kg Arm bar and shoulder openers
1#Club Swinging
16 kg Get-up x 10 min
Switch hands each rep at the top with a snatch
16 kg Swings x 5 min + 3 min + 3 min
Rest = to work between sets
(3 min sets = 1 min Right + 1 min Left + 1 min alternating)
Stretch

Feeling good - Travel tomorrow

Long Cycle Clean and Jerk

I have decided on an initial goal of 50 Long Cycle Clean and Jerk with 2/24 kg KBs so my training will be focused towards that goal and on some longer sets of snatches with the 24 kg Kb.

Movement prep (foam roller, ASLR, Brettzel etc....)

A few cleans, presses and prep moves with the 24 kg KBs

2/24 kg Long Cycle Clean and Jerk x 5 reps x 20 sets

one minute rest between sets for 15 sets

1.5 minute rest between sets for the last 5 sets

Stretch and lay in sun for 20 min (getting vitamin D and pondering why I do this to myself)

Long Cycle C&J is no joke.

My first goal here was to double my goal volume of 50 reps and then slowly decrease my rest between sets. Looks like I need to first get to where one minute between sets is ok then progress down from there.

Tomorrow will be a light day of Get-ups and Swings.

"Crosstraining"

or

What some people call being active...

Yesterday I played about 2.5 hours of tennis.

Today went on a 14+ mile bicycle ride on a "rails to trails" trail.

Just fun to have the time to get out there and be active.

Travel almost 30 weekends a year and it kills your chance to do this.

Training 9/4/10

Foam roller and Foot "rolling"

ASLR work

1# Club Swinging

Timed set work

16 kg x 20 min.

Consisting of:

30 sec. R + 30 sec. Left MP

30 sec. R + 30 sec. Left Clean and Press

30 sec. R + 30 sec. Left Clean+Squat+Push Press

X 5 cycles

Then

30 sec. Alt swing + 30 sec rest x 4 cycles

Last minute of Alternating Swings

Finishing with the swings was actually refreshing and I got crisper as the sets went on and the last minute felt very good.

Yes I set the KB down during the 30 sec. on 30 sec. off sets of swings but no other rest during the 20 min.

Tomorrow will likely be Get-ups but we shall see....

Light day of training...

Foam Roller and Soft tissue work

Movement Prep

Arm bar + shoulder opener

Club Swinging - lots

16 kg Get-up x 4+4

16 kg Snatch x 10 minutes

16 kg Goblet Squat + Swing ladder

Goblet squat ladder down from 10 to 1

Swings x 10 alternating

Stretch

Me teaching some Club Swinging at the Summit of Strength

I need a longer shirt ;-)

Quick training for today...

Soft tissue work and Movement prep

2# Club Swinging

32 kg Get-ups x 1+1 x 10 sets

Stretch

I have ignored my Get-up for a bit too long.

This is a key lift I need to have the rotation.

Summit of Strength 2010 Pic

Back from Indianapolis and some training...

I am back from the Robertson Seminar this past Saturday in Indianapolis and have to say that it was a great seminar.

It is rare that I get to sit back and listen to fellow presenters (I'm usually busy talking) and there was some great information provided:

Mike Robertson on his "Single Leg Solution"

Bill Hartman on Energy System training (very interesting and powerful information)

Lee Taft on Low Box training and Speed training

Pat Rigsby on business

Me on KBs

Dr. Evan Osar on Hips and Core (Awesome info on breathing and diaphragm)

So it was a very good seminar!

Training today:

Club Swinging

Movement prep

24 kg Arm Bar and shoulder opener

24 kg Get-ups x 5 singles each arm - various styles

24 kg Weighted Cossack x 5+5 x 3 sets

24 kg SLDL x 5+5 x 3 sets

24 kg Tall Kneeling Press x 5+5 x 3 sets

24 kg Alternating Swings x 1 minute on + 1 minute rest x 3 sets

clubs and stretch

Buffet Workout...

Just felt like doing a bunch of different stuff:

All with 16 kg KB and 10 reps each side where appropriate but tried to total 20 reps each exercise

Movement Prep - Arm bar and Shoulder Openers

Get-up

Windmill

Front Squat

Bent Press

Single Leg Deadlift

Tall Kneeling Press

Goblet Squat x 10

1/2 Kneeling Press

Weighted Cossak

One Leg Military Press (opposite leg)

Pistol

2 arm Swing (x 20)

1 arm Swing (r&L)

Alternating Swing (x 20)

Side Stepping Swing

Side Hopping Swing

Dead Snatch

Hang Snatch

Snatch

Split Snatch

Alternating Swing x 10

Might be tough walking tomorrow ;-)

Off to the Summit of Strength

I am off in the morning to the Summit of Strength in OK.

Jeff O'Connor, David Whitley, Geoff Neupert and I are looking forward to working with all of the attendees and I will try to have pics and a full write up after this weekend.

Some random thoughts...

Gray Cook's new book Movement

http://www.dragondoor.com/b43.html

Get it - read it - learn it - This is the resource for understanding Movement foundation and Movement Screening.

Bodyweight Skill and Strength

Two Resources stand out above the others:

Naked Warrior

Convict Conditioning

These two books provide a lifetime of information and potential in the arena of bodyweight training and strength training.

Every time I revisit either of the books I am reminded of how much knowledge can be taken from them. Using the high tension techniques from Naked Warrior and the progressions from Convict Conditioning in their proper places is a powerful combination.

I personally am working on a CC routine myself working on the first stages of the Push-up, Leg Raise, Squat and Bridge (pull-ups will be worked in once I have consistent access to a bar).

Notice to the reader - the links for Naked Warrior and Convict Conditioning are affiliate links so I do receive an affiliate commission on sales.

Finishing touches and some training

I believe I have put the finishing touches on the Kettlebells From the Center Manual.

(fingers crossed)

Training

A couple of sets of swings for prep (24 kg and 32 kg)

2/24 kg Jerks x 5 reps at the top of each minute x 20 minutes

(sets 10 through 15 I added jump rope during the rest between sets)

Finished with 3 more one minute rounds of jump rope

2# Club Swinging

Not a bad way to finally shake the road dust off.

A long, intense and incredible few days...

Last Saturday I flew to Roanoke VA to see my folks for a day then drove down to Danville VA early the next morning. Once there I accumulated 8 hours of filming for a variety of web video and DVD footage. Then it was on to the FMS Summit with Gray Cook and Lee Burton on Monday and Tuesday. Ended up presenting and teaching a bit on Monday and then Tuesday shot 4+ hours of footage for a new web based product and information.

Then it was on to the Advanced Corrective Exercise workshop (30 attendees) for Wednesday and Today for about 14 hours of instruction on the advanced assessment and corrective strategies within the FMS.

I finally had the chance to spend some time with Dr. Phil Plisky, Dr. Rob Butler and Dr. Kyle Kiesel who form the research and Y-Balance Test arm of Functional Movement Systems and are also involved in the SFMA branch of FMS.

The Y-Balance Test has me excited and I look forward to beginning to use it on a consistent basis.

Gray Cook continues to amaze. My friends Jeff O'Connor and Dr. Mark Cheng have been apart of the week and their friendship and support is greatly appreciated. Lee Burton and the rest of the Functional Movement Systems crew (listed above) are a group I am honored to be apart of and learn with/from now and in the future.

Gray's new book Movement will be ready to ship soon and it is a must have!

Now it is on to the HKC weekend in with Pavel and the RKC gang.

I am so honored to be a part of the RKC and FMS groups.

Jerks and getting ready for more travel

Training:

28kg Goblet Squat x 5

2# Club Swinging - movement #3 x 20 reps each direction

One Arm Long Cycle Clean and Jerk

1 min Right arm + 1 min Left arm + 1 min rest x 5 sets

first 3 sets with the 28 kg

last 2 sets with 24 kg

24 kg Swings x 50 reps

I head off to the FMS Summit in Danville, VA on Saturday followed by the Advanced Corrective Exercise workshop in Danville then travel to MSP for the HKC on Saturday, business meetings on Sunday and then back home....travel is fun!

Quick training today:

Narrow Sumo Stance DL - 315 x 5, 5

Full Contact Twist (half way) 25# x 5+5, 5+5

Stretch

As to the question from yesterday:

No Performance does not equal function.

If we are defining function by your fundamental movement patterns then you might be surprised to find that 9's on the FMS screen are not uncommon among elite athletes.

Considering the highest score possible on the FMS score is 21 than a 9 might not be what you would expect.

Also consider that Low back pain, ACLs and other non-contact injuries are occurring at higher rates than ever despite athletes being bigger, stronger and faster than ever.

If we are bigger, stronger and faster than ever shouldn't injuries be down? If Function equalled performance than they would be.

So what could be the cause?

Long Cycle Jerks...

Just went pretty much right at it today

2/24 KG Long Cycle Clean and Jerk x 5 reps x 20 sets

(one minute rest between sets)

2# Club Swinging (20 reps of each of the 5 movements)

Stretch

Performance = Function

or does it???

Does a 35" Vertical Leap or a 4.3 second 40 yd dash or a 500# squat or 100 KB Snatches mean that you are a high functioning person?

What do we mean by function?

Can someone be high "functioning" but be dysfunctional in their movement patterns?

Opinions and Comments?

More Jerks and a Great group here in MSP...

Hit a bit of lunch time training during the FMS workshop here in MSP

Behind the back DL - 225 x 5, 265 x 5, 245 x 5, 225 x 5

One arm Long Cycle Jerks - 24 kg KB

1 minute Right + 1 minute Left + 1 minute rest x 5 sets

stretch

better pace and "reps per minute" this time on the Jerks

The group here for the FMS is great. tomorrow is the big finish with corrective exercises for the 7 tests.

Feeling "hammered"

My abdominals that is...

The dear abbies are feeling sore and hammered from two days of training the KB Jerk!

Gotta love it.

Today was a bit of stretch and club swinging (both one and two pound clubs and various postures and club swinging patterns).

Sitting at the airport waiting to fly to MSP.

Jerks and DLs...

Morning session:

Behind the Back DL

135 x 5, 225 x 5, 245 x 5, 225 x 5

Afternoon session:

Prep - ASLR, T-spine rotation

24 kg Arm bar+ 1+1

24 kg Get-up x 3+3

2/24 kg Jerks x 4 reps at the top of each minute x 25 minutes

Mow yard

Stretch

One clean and multiple jerks today with a density training protocol - 100 total reps

and I will just look to compress the volume with the Jerks.

Behind the back DL continues to feel good.

Full Contact Twist needs to be added to the routine and Chin-ups.

Training and working and traveling...

I will be in Minneapolis this weekend teaching an FMS level 1 workshop.

Home for a week

Off to Danville, VA for the FMS Summit and then the Advanced Corrective Exercise workshop and then off to Minneapolis again for the HKC.

Fun stuff

Training today:

Prep work - ASLR, Arm Bar

16 kg Get-up x 3+3, 3+3

16 kg SLDL x 5+5

Behind the Back Deadlift

135 x 5

185 x 5

225 x 5, 5

24 kg One arm Long Cycle Clean and Jerk

One minute Right arm + One minute Left arm + One minute rest x 5 sets

Stretch

Behind the back DLs are very interesting (my friend Shawn Reed recently spurred my interest in this lift).

Hindsight...

I had made a decision some time ago to try to open the lumbar fascia etc... and I would say now that that was not the right call. Flexion continues to be a bad idea and I will return to deadlifting, maintaining the hip opening I am doing etc...

Vacation and Cell Phones...

Vacation was great but nothing takes the wind out of your relaxation quicker than cell phone issues.

The past two days have been long days of technical support calls and stress over not having a working phone and losing some calendar information so I don't know what my appointments are for next week. Fun - Fun - Fun

Technology is great as long as it is all synched up and working - when it doesn't....

But on the plus side I'll be using a new IPhone 4 by next week.

Jump Rope and KBs...

Movement prep and foam roller

Jump Rope x 1 min with 1 min rest x 5 rounds

Gripper work during the rest

20 kg Get-up with press at each step x 3 singles r+L

20 kg Swings Various styles x 5 sets of 20 reps

Stretching and Power Breathing to finish

Jump Rope is feeling pretty good.

Pressing at each step of the Get-up gets me about 13 presses each arm each Get-up so it adds up pretty quick.

Feeling pretty good.

Headed out on about a weeks vacation tomorrow - only taking my Jump Rope, some grippers and my body for training.

Back from the RKC and off on a bit of a vacation...

The June RKC was a smaller group in numbers but not in spirit. Team Jones did great.

I am always amazed by the transformation from Friday to Sunday. You earn your RKC and prove your technique and teaching while being pushed through the weekend. 9 or 10 workouts "round" out the RKC weekend typically so the physical stress is high. But the attendees knuckle down and get it done!

Congrats to all the new RKCs and to Team Jones!

I got a small amount of training in over the weekend - grabbing some sets of swings etc... from time to time over the weekend or at lunch.

Monday:

Foam Roller

2 Circuits of:

Gripper work

Jump Rope

SLDL (16 kg x 5+5)

Get-up with press at every step (16 kg x 1+1)

Finished with 16 kg one arm swings x 100 reps

(20+20, 15+15, 10+10, 5+5)

A little stretch etc...

Jump rope is in to strengthen the feet and lower legs for jogging.

Gripper work is LONG overdue.

SLDL and Get-ups with presses to balance me out.

Swings for conditioning etc...

Now to add some power breathing and I will be good for now.

This will be the basic routine for the vacation as well.

Quick training before heading to MSP...

Movement Prep

16 kg Get-ups x 5 singles each side (various styles)

16 kg One arm swings x 150 continuous

(25+25, 20+20, 15+15, 10+10, 5+5)

16 kg Windmill x 5+5

I've been telling people for some time that if you locked me in a room with nothing but a 16 kg Kettlebell that I would come out strong and fit. Might just have to prove that.

Off to MSP for the June RKC tomorrow morning

Jogging and KBs

Hit the nature trail this morning for a little bit of jogging in the VFFs -

Accumulated 20 minutes of jogging

Then went home and knocked out the RKC snatch test=

24 kg Snatch x 100 reps in just under 5 min.

Jogging - I have realized that I have been jogging into "bad form" by not walking when I feel my form change so today I would jog till I felt my form change then walk for bit then jog etc....

Snatch test - no blisters or hand stress, just used the 10+10 x 5 sets for the "strategy".

Off the plane and off on a Jog...

What's a guy (or gal) to do while waiting on their hotel room to be ready?

Why go jogging in the famous Vondelpark of Amsterdam in their VFFs.

http://www.amsterdam.info/parks/vondelpark/

Established around 1864, it has great ponds, walking/running trails, bike access and incredibly beautiful scenery. So I put in 25 minutes of jogging around the park and then hit the room for a shower and a quick nap.

Jogging in the VFFs is still hitting the feet and lower legs pretty well so my feet and calves are sore but feel great getting a jog in after the flight. Maybe that will offset the travel better than just a nap ;-)

Push-ups and some leg raise progressions along with some stretching in the room for the next couple of days and then I might get up early and try to hit the Vondelpark again but we will see how the jet lag treats me.

Back from Providence - Off to Amsterdam...

Got a little training in today

Prep work and Stretch

Jogging in my VFFs x 2.5 or so miles at the nature trail

Got back home and...

2# Club Swinging - just working through the 5 movements for unknown reps

16 kg Get-up and tall and 1/2 kneeling work

The Perform Better Summit was excellent. Got to spend time with Mike Boyle, Gray, and Thomas Myers to name a few. Joe Sansalone, Neghar, Mike Perry, several other RKCs were in attendance and it was great to see everyone.

Off across the Pond tomorrow...

Off to Perform Better Summit in Providence

Hitting the airport very soon to head to Providence for the Perform Better Summit.

Looks like about 700 attendees so it will be a big event.

I am working on the final edits of the Kettlebells from the Center - Dynami manual and am looking at 90+ pages of great info. We even have a special "Coach's Corner" section with Master RKC Jeff O'Connor providing deeper insights and information on the drills in the manual.

It's going to be a pretty strong product.

Another jogging day...

Made it down to the Nature Train again for some jogging - made it 3 laps continuous + one walking lap for another 2.5+ miles of jogging in the VFFs.

I'll be hitting some stretch/yoga later.

Might hit some jogging again on Thursday.

Memorial Day Jog...

Had a chance to go to a local nature trail and get in some jogging in my VFFs - probably totaled a bit over 2.5 miles of jogging and a mile or more of walking.

Felt great

Memorial Day

First I want to send Thanks to all the veterans and their families.

I am humbled by your service and sacrifice to this country.

Thank you.

Personal Reflection

I think I have blogged on part of this before but this will be expanded and include some updates...

The end of last year was a roller coaster - 9 out of 10 weeks in a row of travel (one of those a family funeral) leading into my Ventral Hernia repair surgery which leads to a Pulmonary Embolism and being on coumadin for 6 months.

Those six months are almost up and I just had what I hope to be my last blood test and a Venous doplar study which I hope will wrap up my blood thinner treatment.

Looking back I realize that I let the coumadin change my diet significantly as there are certain foods that can interfere with or have an additive effect with the blood thinner. So I cut back on a few of my green and leafy choices and increased some carbs to make up for it. Not smart but I figured -hey it's only for a few months...

Unfortunately one of those carbs that got added back in was in the form of cookies at night - nothing like going to bed with a belly full of sugar... insulin spike, growth hormone cycles disrupted etc...

Now it is time to get back to "normal" and beyond with my diet. Reading "In Defense of Food" has been a good starting point.

Training has been hit and a lot of miss of late -

between travel and having some spasm and "adjustment" with my hernia repair and mesh my training has been at time very good and at times non-existent. Another mitigating factor has been the development of some asthma from allergies. So much so that I am using a rescue inhaler and need to decide if Advair needs to be added to the mix. Breathing as I have noted before is one of the critical aspects of health, fitness and training and when it is compromised you can raise that critical factor by several levels.

Add to that the decision I made to open up the fascia in my lower back which has resulted in some give and take with my body (but I am making good progress).

With a history of three abdominal surgeries, a back surgery, knee surgery etc... I am continually learning more and more about my body.

None of those surgeries or injuries are KB related before anyone decides to hop on that aspect of my injury history. I have never injured myself with KBs and have in fact rehabbed myself with them.

Training needs to get simple and consistent.

Get-ups and Swings

One arm Push-Press

Goblet squats

(or something like that)

On the Road training needs to be Convict Conditioning based

Push-up progressions

Squat Progressions

Hanging Leg Raise progressions

I think an eventual goal will be a 5 K run - yes a run ;-)

Training:

Prep - quick foam roller and movement prep

16 kg Get-ups x 5 reps total each side

16 kg 20 alternating swings x 5 sets

16 kg 5 goblet squats between sets of swings = 4 sets

2# Club Swinging x 20 reps for each of the 5 Club Swinging Essentials movements and directions (if applicable)

Stretch

Get-ups included a wide variety of movements - arm bars, crooked arm bars, windmill, 1/2 kneeling press etc....

I love Car analogies...

Found this and thought it was pretty darn good...

If you have to take advil just to train - Why are you training?

Your torn-up knee is the tire………..

So when you blew out the tire, is it because you ran over nails?

–Contact injury

And when you ran over the nails, is it because you were driving stupid, or safely?
–Poor form

If there were no nails, is it because the tire tread was low?
–Non-painful dysfunction

Did you check the tires’ tread?
–Screening

When was the last time you rotated the tires?
–Program design

Maybe the axle alignment was off on the car?
–Neighboring joints

Is it possible that something in the middle of the chassis threw off the axle, which threw off the alignment, which ran off the tread of the tire?
–Regional Interdependence

When the Check Engine light (pain) comes on, you might be able to make it to the shop.

You might be able to make it another 100, 200, 300 miles.

You might not.

And during the 5 seconds before the Check Engine light came on, do you really think the car was perfect?

http://charlieweingroff.com/2010/03/when-the-pain-check-engine-light-comes-on/

Early feedback on Club Swinging Essentials...

Dennis J. Peebles Purchased the Club Swinging Essentials manual and DVD and have been reviewing them over and over. Excellent resource for learning the history of club swinging and adding Dr. Ed Thomas with you was great! I really appreciate how you and Gray Cook broke down the movements in teaching segments and it has helped me greatly in learning the movements 1-3....4 & 5 are another story, lol. As a teacher/trainer I always try to develop methods of introducing movements to new athletes and clients. Great job!

Are you swinging yet?

It is here...

Club Swinging Essentials is here:
http://www.dragondoor.com/dvs020.html

DVD and Manual covering a system of classical Club swinging with Dr. Ed Thomas, Gray Cook and myself.

Yesterday and Today...

Yesterday - very easy day

Bodyweight pull-ups x 8, 8, 8 (neutral grip)

Pistol Practice (8# counterweight) x 3, 3, 3

(down on 2 w/iso hold, down on 2 -up on one, full pistol)

Good amount of stretch etc...

Today

24 kg Windmill x 5 + 5

2# Club swinging

32 kg MP x 5+5 x 5 sets

32 kg FS x 5+5 x 5 sets

24 kg Snatch x 5 min = 90 reps

10+10 9+9 8+8 7+7 6+6 5+5 (didn't realize that another 5+5 would have been 100 - duh)

continued with 4+4 3+3 3+3 (110 total)

I had time to rest between sets - 100 in less than 5 will be easy as I decrease rest etc...

Clubs, MP and FS were performed as a circuit with rest in between sets.

A quick note -

I had let myself get talked out of using the Foam Roller some time ago and I regret that.

I still use the foam roller with light pressure and avoiding the "near death" pain that some people look for but this is an amazingly effective tool. {sorry Rif ;-)

Your local Dick's Sporting Goods has a Fitness Gear brand foam roller (you might recognize the guy on the DVD).

http://www.dickssportinggoods.com/product/index.jsp?productId=3968515

You can also order good foam rollers from Perform Better.

Light day of training

Shoulder and Hip openers

16 kg Get-ups x 5 + 5

16 kg Goblet Squat x 5

16 kg Snatches x 10 min

16 kg Windmill x 5 + 5

some stretch and Clubs later.

Getting ready to head to Philly this weekend for a big FMS workshop and a packed day of individual sessions on Friday.

Quick training...

Bodyweight Neutral Grip Pull-ups x 5
Neutral Grip Pull-ups + 25# x 4, 4, 4
Push-ups x 15, 15, 15
Pistol Practice + 10# x 3, 3, 3
(down on two with isometric hold, Down on 2 and up on 1, Full Pistol = 3 reps)

Stretch and some Clubs later - working on getting my pull-ups back (avoiding pronated grip at the moment to open up the left supination), pistols are coming along nicely and push-ups provided a different groove for the upper body.

Sunday training...

Stretching/mobility work (a good bit)

Clubs - from various positions - 1# clubs

24 kg Get-up x 5 singles each side

24 kg One Arm Swing x 20+20 15+15 10+10 5+5 (continuous)

Fast and Loose drills and Pump stretch

The heavy day of pressing and pistols made me sore (in a good general way).

Heavy training day... and an article on Dragondoor.com

24 kg Windmill x 5+5

24 kg Goblet Squat x 5

40 kg Military Press x 2 right and 1 left x 5 sets

Pistol Practice (10# counterweight) 3 reps per leg (various styles) x 4 sets

40 kg Bent Press x 3 + 3

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

1# Club Swinging

Instead of fighting the left arm I just went with it and did a set of 10 with the 24kg to add a little volume to the left side.

Pistol practice felt good - i am going to be working both ends (bodyweight and weighted).

Clubs felt great - lots of reps.

Article on Dragondoor.com about Refining Hardstyle...

http://www.dragondoor.com/articler/mode3/572/?c=pbp-203&utm_nooverride=1

Pavel's newsletter had some other great articles about this subject.

A little test today...

My workouts have been a bit inconsistent lately so decided I should throw a little test in there to get me going:

24 kg Windmill x 5+5

24 kg One arm swing x 5+5

24 kg RKC 5 min Snatch test - goal 100 reps

My result = 100 reps in 5:25

24 kg Windmill x 5+5

My strategy on the Snatch test was to go with 5+5 x 10 sets so that means 5+5 twice per minute for 5 minutes. I had a few seconds at the end of each "set" for the first 3 minutes then I started needing a bit more rest ending with my last set of 5+5 at 5:25.

Not bad for being that i haven't hit a good "cardio" session in months and I am wheezing like an allergy riddled asthmatic this morning.

Oh yeah and no hand damage at all - one of the benefits of switching hands frequently.

Tomorrow I think I will hit some presses.