Monday, December 31, 2007

Upcoming workshops with Brett Jones

Functional Movement Screen - Pittsburgh, Pa
January 26 and 27
details on

This 4 hours workshop will cover the Secrets of The Shoulder DVD set
and a special section on Grip Training for all populations.
A lecture AND hands-on workshop - participants will receive:
What Breath, Grip, Posture, &Positioning have to do with the shoulder
Clearance tests for the Neck and Shoulder
Screening tests for Mobility and Stability of the Shoulder
Exercise Progressions to address Mobility and Stability
How to safely progress to overhead work
Grip Training for All Populations
WHO: BRETT JONES holds a Bachelor of Science in Sportsmedicine and is a Senior
Instructor in the Russian Kettlebell Challenge program. Gray Cook and Brett Jones
developed the Secrets of... series to help integrate screening and corrective exercise
into every Personal Trainers tool box.
WHEN: FRIDAY, 10am - 2pm, FEB 1, 2008
WHERE:At The Sporting Club,, 8930 University Center Lane, San Diego, CA 92009
COST: $75 - Before Jan 25th
$85 - After Jan 25th
FOR MORE INFO &TO SIGN UP:E-mail Paul at or
call 858-202-7353

Intermediate Kettlebell workshop at Iron Core in San Diego
FEBRUARY 2, 2008
11:00 A.M.TO 3P.M.
With Brett JonesRKC Master Instructor
Brett Jones, is co-author
of “Kettlebell Basics for
Strength Coaches and
Personal Trainers.”
• MOVEMENT SKILL- This is the base of your training. Where is yours, and is this base large enough to support your training?
• RELAXATION DRILLS- Practicing tension means learning relaxation.Can you go from tense to relaxed for efficient movement?
• BREATHING DRILLS- Understanding Anatomical and Paradoxicalbreathing patterns...what to use when.
• KETTLEBELL DRILLS- Refine the basics and incorporate thesecombo drills and dynamic drills to elevate your training.
• Q&A- If you leave with a question unanswered, it is your fault!
To Register Call Us At
A great holiday week and first training in two weeks:

First I had a wonderful holiday week and was able to relax and enjoy the holiday. Hope everyone had a great week.

Hit the gym yesterday for my first day of training in two weeks:
Squat - 405 x 3, 3 455 x 2, 474 x 1, 405 x 3
Bench 225 x 3, 275 x 3, 315 x 1, 225 x 5
bent elbow flies 25# x 10,10

Not bad after not being in the gym for two weeks - Squats felt good and the new bent elbow flies were a new exercise from a friend at the gym (big guy that benches 515 raw). We will see how it turns out.

Also - started my I-phase Z training and I am very impressed. Just need to get in front of an I-phase trainer and check form ect... but things feel good.

Sunday, December 23, 2007

My foot is about 90% or a bit better and continues to improve so within a couple of days I should be back on top.
I am leaving soon for a trip to upstate New York for the week so I will blog from there as much as I can.

I hope everyone has a wonderful holiday.

Tuesday, December 18, 2007

From Rif's blog:
This is video of a young man setting some new IPF junior world records.
Unbelievable acceleration...

On a personal note - my foot is bit worse off than I had thought and is pretty tender this morning so I will be hitting a lot of Z and trying to keep it pain free during the day. Not an easy thing to do when you are supposed to be up demonstrating stuff. Oh well - keeps thing interesting.

Monday, December 17, 2007

Another spur of the moment workout...

Played 45 minutes of squash today - for those of you who don't know squash is considered the highest calorie burn raquet sport and is comprised of a lot of quick stop and start agressive movement. Great fun!

Couple of observations - my athleticism continues to grow due to Z Health and that the Nike 3.0 shoes are not ideal for squash.

I had a chance to get to almost every shot today and surprised my opponent on a few occasions by getting to shots he didn't think I would have a chance at getting. So my speed and quickness are there but my squash skill is low (obviously since I don't play). As I was saying today - "My body is willing but my skill is lacking"

My right foot is flaired up from playing in the Nike Free 3.0 but I will hit some Z through the day and be fine. My left elbow lacks some rotation and my left wrist is sticky in some ranges lacking some extension my right lower leg is kind of bound to flair up.

Fun stuff but it might mean I will wait to squat until tomorrow but I am not sure.

Sunday, December 16, 2007

Sneaking in some training:

All with 28kg KB
Get-ups x 2,2,2
Swings (2 arm, one arm, alternating, side stepping etc...)
5 sets x 20
Windmill x 5+5

A demo session turned into a training session - good stuff.
Found a great quote today:

This quote off of comes from Tom Brose of Crossfit DC:

"Strength is not an extravagance, or luxury. It is part of living an active healthy life. It is not something you have to be born with, and it is not just a young persons game. Strength comes from effort, knowledge and dedication. Strength is a fundamental right for everyone."

Movement skill could easily be added to or put in place of strength but it is the combination that creates the best possible outcome.

Strength will mean different things to different folks but we should all find that definition of strength and strive for it - and strive to have the best movement skill we can develop. Z-Health is my preferred method for regaining movement skill - check it out.

Saturday, December 15, 2007

Training yesterday - 12/14/07

Squat 405 x 3,3,3
Bench 275 x 2,2,2,2,2
DL 515 x 1,1,1

Wasn't supposed to squat today but needed to clear some mental garbage and squats do that for me. Some people smoke, some people run - I squat.

Feeling pretty good and I am looking into next year to pick some meets. Should be fun.

Wednesday, December 12, 2007

Training today:

Bench 225 x 5, 5

DL 455 x 1,1,1,1,1,1,1,1

2/16kg Snatches x 10,10,10,10,10

Felt good dispite being sore from the squats and work from Monday.

We will see how the plan comes together.

Monday, December 10, 2007

Training today:

Squats w/ doubled over monster mini bands
365 x 2,2,2,2,2

Bench w/ 2.5 to 3" "board"
275 x 3, 315 x 2,2, 275 x 3

Dips +#90 x 5,5,5

KB Swings 40kg x 10, 10, 10, 10, 10

Not a bad day of training - I'll be laying out my plan over the next few days.

Wednesday, December 05, 2007

Eating to gain weight or Perception vs. Reality:

This is an "amusing" topic for me as Squat + Eating have provided me with almost 20 pounds of increased weight in the past several months without really wanting it to.

I hear people talk about not being able to gain weight or bemoaning the fact that they are "eating like a maniac". When it is broken down this is usually a matter of perception vs. reality.

For example: A banana is not a "weight gain tool" - unless that banana is consumed with half a jar of peanut butter in order to finish off your 6th meal of the day.

For example: Eating like a maniac does not include "fruit as snacks" - eating like maniac means 6 meals a day + protein shakes + waking up at 3 am to drink another protien shake. And the meals are of above average size - not weight watcher plates.

Squat heavy, Press heavy, Pull heavy - Rest - EAT A LOT - do these things in reality and you will grow - period.

Check your perception vs. reality in your plans to accomplish your goals before failing.

Tuesday, December 04, 2007

Training today:

Squats 455 x 2,2,2,2,2

Bench 315 x 2, 1 275 x 2 (long pause)

Another decent workout - deep and solid on the squats.
Bench still needs work - going to do a little PTP style cycle soon.

Not back to 100% yet - still coughing and not breathing well yet so still punching the clock on the workouts.

Saturday, December 01, 2007

Training today:

Squats 405 x 5, 455 x 2, 405 x 5, 455 x 2, 405 x 5

Bench 275 x 2,2,2 225 x 5

One arm DB row - 120# x 6,6,6

With the medication (medral dose pack) and recovering from the allergy debacle I was a bit off today but managed a middle of the road workout.

Good visit with the folks and head home tomorrow morning.

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