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.

New Years Eve and End of Year Reflection...

And a look ahead to 2009

Well - here we are at the end of the year - 2008 is closing out and 2009 is about to ring in and now is the time for a bit of reflection.

I taught a total of 22 workshops and attended two of the Z Health workshops - Included in that are 11 FMS related workshops (including a brand new Certification blending FMS and RKC), and  10 RKC or Kettlebell related workshops, and even a "tension, relaxation and flexibility" workshop.

These workshops took me to Minneapolis many times (6 or so), Amsterdam twice, Hungary, San Diego, San Jose (CA), Chicago, Roanoke (VA), Ohio, Las Angeles, and even Pittsburgh.

The Secrets of... series grew to four products and Gray and I have launched "Kettlebells from the Ground Up 2 DVD set and manual.  2009 will mark the release of Kettlebells for Power Athletes with myself and Jeff O'Connor. 

In short - it was a tremendous year professionally which does include my personal training clients and a very good year there as well.  And I am looking for an even better 2009!

Personally - I shaved my head and grew my hair back ;-)

Attending the Z Health workshops has been an incredible part of my continuing education and has brought wonderful friends into my life.

The RKC community has continued to grow and progress and includes some of my best friends and I am honored to be a part of it.

Look into reading "The Brain that Changes Itself", "On Intelligence", Einstein's Biography, Ben Franklin's biography and the Sigma series by John Rollins, "Plato and a Platypus Walk into a Bar..." - these are great books and had quite an influence on me this year (even if it was just fun).

I think that will do it.  2008 was amazing and I am charging into 2009 (much of success in life is simply persistence and moving forward regardless....

I wish you all the best life has to offer in 2009!  SHAKE and BAKE Baby.....

Going barefoot is good for you...

Interesting article I found through an RKC, CK-FMS - Thanks mc...

You of course need to "build up" to going barefoot all the time but this article is pretty cool:
http://www.sportsci.org/jour/0103/mw.htm

I had a request to post my RKC prep article so here it is...

How to Prepare for and PASS the RKC

By: Brett Jones Master RKC, CSCS

Over the past 4+ years I have been involved in the RKC program and have
seen many certification attendees come through the three days that make up the RKC experience. My goal in this article is to provide you—the RKC hopeful—with a template that will have you prepared for the RKC. This is important because it is a physically
demanding weekend where you must still learn large amounts of technique, corrections and principles. If your body is not up to the challenge then you will not learn effectively. And that just will not do!

Unlike most 200 question multiple choice weekend certifications, you will earn your RKC with sweat and hard work. In addition, you will be tested on demonstration of proper technique in the basic RKC drills and the ability to assimilate application of the proper
corrections at the right time—it is an instructor’s course. Read the testimonials if you need proof. Again—you will
earn this certification.

Where I think the preparation process goes awry is in two main areas. These are:
#1—Too much emphasis on the
snatch test
#2—Not preparing for three,
8+ hour days of work.
While the snatch test is important, it is only a starting point. It is a requirement
because we—as instructors—need to see that you have the base level of conditioning and overhead stability to even begin the course, proving to us that you have at least picked up your kettlebell and that you have some experience with the tool. But it is not ‘the test’ of the certification—as I stated it is only a starting point. Because RKC hopefuls get focused on the snatch test they tend to forget that three days of 8+ hours of practice of the basic drills and corrections await them, and this does not include the three (or more) 20-30 minute workouts during each day

Step #1 -

is to find your snatch test requirements and read and understand the rules. Ask questions on the dragondoor.com forum if you need to do so.
Now go one weight class up and prepare for those numbers. This will provide a comfortable cushion and allow you to relax going into the snatch test. Steve Freides has written an excellent article on preparing for the snatch test available on dragondoor.com. There are other excellent articles available as well, so do some reading and be prepared for your snatch test.

Step #2 -

is to get prepared to demonstrate proper form in the basic kettlebell drills. To do this I would recommend a session with your local RKC so you can eliminate mistakes and prevent grooving any bad habits. If this is not possible, then you will have to rely upon DVDs and books. I would recommend:
Enter the Kettlebell! bookand DVD, Kettlebell Basics for Strength Coaches and Personal Trainers DVD set, and the original RKC book. This will provide you a set of resources that will give you ample information to prepare for the certification and arrive prepared.

Step #3 -

is to get physically ready to handle the RKC weekend. Below I will lay out a template of practice that will help in preparing you and I will make suggestions on mimicking the weekend so that you will not be caught by surprise and have to battle the physical demands placed on you. The template lays out three different workouts for three consecutive days where one drill will be emphasized as the other drills are practiced in between. Perform 1-3 circuits of the drills in the order listed. Perform 5-8 reps per set except on swings where you can feel free to increase the reps as long as form stays perfect. You will not need a day to emphasize cleans or snatches as you will
be performing enough of those during the other drills and with your snatch test practice (which is to be performed in addition to these workouts on at least two of the days).

Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing

Workout #2
Clean and Press
Get-up
Clean and Press
Clean and Front Squat
Clean and Press
Swing
Clean and Press
Snatch
Clean and Press

Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat

This is about practicing the drills and perfecting form while increasing conditioning specific to the weekend. Hence, you will be performing the three consecutive days of
training in addition to the snatch test preparations. I would even suggest that you make Friday, Saturday and Sunday your workout days—then rest on Monday and work additional snatch test workouts on Tuesday and Wednesday and then rest on Thursday before beginning again on Friday. This will get you in the groove for the weekend. You will also need to rotate intensity of volume and weight—16 kg for 3 circuits one day and 24kg for 1 circuit the next— Single Kettlebell drills one day and double
Kettlebell drills the next etc…
I would also recommend Super Joints and/or ZHealth drills to keep your body ‘tuned up’ and prepared for this type of training. (Oh, and you might want to get very familiar with an exercise known as the Burpee!) Be willing to reduce the volume and weight if needed—DO NOT GET INJURED preparing for the RKC. BE SMART!

So there you have it—a training template that will have you physically tuned up and ready for the demands of the RKC weekend. Nothing is more frustrating for us as instructors than people arriving ill prepared for the RKC. So put your time in and remember that you will earn your RKC. You have been warned.


Brett Jones
is a Master Instructor in the RKC program and is the author of
Kettlebell Basics for Strength Coaches and Personal Trainers as well
as co-author of the Secrets of…DVD series with Gray Cook. You can contact Brett by email - appliedstrength@gmail.com and you can keep up with his blog and his website
at www.appliedstrength.com

Great articles from NYTimes.com...

Two really good articles on some current research...

Up first an article about possible changes to the dietary recommendations for diabetics...
Turns out the "whole grain" recommendations are not as good as "low glycemic" recommendations (beans etc...)
http://www.nytimes.com/2008/12/19/health/19diet.html?em

Although I had a "dietician" tell me over a decade ago that low glycemic "stuff" was worthless...

And the really cool and I mean REALLY cool article...
Seeing without seeing using the Primitive "so-called blindsight, the native ability to sense things using the brain’s primitive, subcortical — and entirely subconscious — visual system."
http://www.nytimes.com/2008/12/23/health/23blin.html?ref=health

How freaking cool is that?????!!!!!!
I have been telling clients recently that the body and brain is a strange place to live and seeing without sight would certainly be way up there!

VO2 Max training today...

Prep work - Z

Get-ups - 24kg x 3+3

VO2 Max 24 kg x 6 reps per 15 sec x 50 sets

Z and stretch

Pretty good workout - the 24 kg felt like the 16 kg - guess all that "light" work might have some benefits. ;-)

My first bit of feedback on S phase - Z is a performance system - not just a joint mobility system.  More later....

Quick training and catching up...

Got in a quick training today:

Prep work - Lots of Z

Get-up x 3+3

VO2max Snatches 20kg x 8 per 15 seconds x 20 sets

Z cool down

Continuing to try to get caught up from my trip to Phoenix for S phase and I will have some more observations etc... up soon

Quick post...

Back from Z Health S Phase 

An amazing week with Dr. Cobb, Kathy and the Z health gang - Z is an amazing system.

More on this later this week

Training today and on the road again...

Prep work - Z

Get-ups 20 kg x 5 singles R+L - arm bar start 

ASLR and Brettzel

Windmill 20 kg x 5+5, 5+5

Single Leg Deadlift 20 kg x 5+5, 5+5

Snatches 20 kg - (partner ladder - I rest during workout partners work)

20+20, 15+15, 10+10, 5+5

One Arm Swings - (partner ladder)

20+20, 15+15, 10+10, 5+5

Pretty good workout - getting back into the Windmills and SLDL feels good.

The "longer" sets of the continuous snatches are different than the VO2 Max work - good to balance the two.

On the Road again...

Off to Minneapolis in the morning to teach an FMS workshop over the weekend.

Should be fun!

Training today - 

You take what the day will give you...

Prep work - Z

20 kg Get-ups 3+3 - arm bar start

20 kg SLDL x 5+5, 5+5

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

Stretch -Hip flexor and Brettzel

Today I just needed an easy day I guess - planned for more but didn't have it so I cut it and had a good day anyway.

DVD Editing, Training and stuff...

I have been running through the 12 DVDs of the CK-FMS workshop from August to prepare the product for release.  First off I am learning a great deal from reviewing the workshop - it is amazing how much information was provided during the weekend. I believe David Whitley described it as "trying to drink from a fire hose" and the DVDs will allow you to adjust the faucet.

Second - sitting and watching HOURS of DVDs is not a health plan!!

Training 11/17...

Prep work - Z, Brettzel, ASLR, various Rolling patterns

32 kg Get-up 1+1 with pause at each step with 3 neck rotations + 3 arm rotations

32 kg Get-ups x 5 singles each side - 

performed as: Arm bar + High bridge + 1/2 kneeling press x 1 

24 kg Get-ups x 3+3, 2+2

Stretch - ASLR and Hip Flex stretch

All get-ups performed with pauses at each step looking for alignment and precision.

The rolling pattern work can be seen on the Secrets of Primitive Patterns with Gray Cook and Lee Burton - awesome information!

I am still learning more and more about myself through the Get-up - such as some "issues" in the position shown above (related to my ASLR).

Therapeutic Training today...

Prep work: Z, ASLR, Brettzel

20kg Get-ups - 1+1 (Pause at each step and perform 3 neck rotations and 3 shoulder rotations)

20kg Get-ups - 5 singles R+L 

10 Supersets of:

6 Goblet Squats

8-10 Hip Flexor Stretches

20 Alternating Swings

Total of:

60 squats (some of them Pistol practice - down on 2 up on one)

Lots of hip flexor stretches

200 swings

Credit to Dan John for this Goblet Squat inspired workout.

Rest Day...

Some days you just need to rest, so today will be Z and recuperation only.

When was the last time you had an R&R day?

Cudos and Recognition to Adam Glass...

I remember when Adam started asking for advice on bending and gripping and since then I have been thrilled to watch him eclipse my gripping and bending. Simple, Dedicated persuit of goals - no magic no funny stuff - hard work and dedication. Congrats and I look forward to your coming success!

VO2 Max Training...

Prep work: Z, Brettzel, ASLR

16kg- 10 Swing+ Get-downs x 1+1 x 5 sets

VO2 Max 20 kg - 8 reps per 15 sec. x 40 sets

Stretch

Adding in a hundred swings before made the VO2Max work "hit home" sooner than normal but then again I was going at 8 reps with the 20 kg.

Fun stuff.

Get-ups = Blackjack...in training anyway...

Prep work - Z, Brettzel, ASLR

20 kg Get-ups:
Arm bar start x 4+4
Bottoms-up x 4 singles R+L
1/2 Kneeling press (x2) x 4+4
10 swing Get-downs = 1+1 x 5
High Bridge + OHsq negative x 4 singles R+L

Pistol practice (8kg couterbalance) x 2+2, 2+2
{down on 2 - up on one}

10 swing Get-downs = 10 swings Right (turn the 10th into a snatch) down into a get-up repeat on Left - break - rinse and repeat 5 times.

Total Get-ups = 21 on both sides (hence the blackjack reference)
Swings x 100 (50 each side)

Get-ups...

Prep work - Z

32kg Get-ups - Various styles
10 singles L and R
3+3
2+2

Pistol practice - {down on 2 - up on 1} x 2+2, 2+2

Stretch

Get-up styles:
Arm bar start
Half Kneeling press x 2
Snatch (x5) get-down - switch hands - Snatch (x5) get-down
Overhead squat negative
Bottoms up x 1 R - 0 Left
2kb one hand (32kg+20kg) 52 Kg Get-up x 1+1

What can I say- I am just grooving on the get-ups.
The 52kg get-up was good - just need to perfect the handle positions.
Bottoms-up get-up was ok on the Right but still not going on the Left so I just did a regular get-up.
Basically I went - arm bar, Half kneeling press, Snatch switch get-down, OHsq negative, and then the bottoms up for one "set" and did the 2kb in one hand get-up the next "set". Then finished with 3+3 and 2+2. Hitting a lot of different areas and movements.

VO2 Max Training...

Prep work: Z

50 sets of 8 reps per 15 sec. VO2 Max
alternating between the 20 kg and 16kg
26 sets of 8 reps per 15 sec. with the 20kg
and 24 sets of 8 reps per 15 sec. with the 16kg.

Stretch

20 kg R and Left then the 16kg R and Left and keep going for 50 sets - feels good to alternate the weights etc...

Quick training today...

Prep work: Z, Brettzel

24 kg Get-ups x 20 minutes

Various styles alternating L and R.

ASLR stretch

Simple and direct.

VO2 Max training today...

Prep work: Z drills

20 kg KB x 80 sets of 7 reps per 15 sec.

quick stretch

This felt pretty good - sets of 7 at the 20kg felt easier than 8 reps @ 16kg.

The pic above is a sneak peak at the upcoming Get-up DVD coming from Gray and I - we are also working on a workbook to accompany the DVD.

Reminder:

Nov. 15 KB Workshop in Pittsburgh

email Kerry Swick - kerrysw68@yahoo.com for details

Nov. 22-23 FMS workshop Minneapolis MN

go to the functionalmovement.com website for details...

Lovin' the Get-ups...

Training today:

Prep work:

Z, Brettzel, ASLR

Get-ups 24kg - various styles

Arm bar start Get-up x 3+3

1/2 Kneeling press (x2) Get-up x 3 singles left and right

High Bridge Get-up x 3+3

Overhead Squat (negative) Get-ups x 3+3

Snatch (x3) Get-downs x 3+3

24kg Swings - 20+20 15+15 10+10 5+5

Great training - variety within the same theme

Quick training 10/27/08...

Prep work:
Z, Brettzel, ASLR

Circuit of: (with 32kg)
Get-up x 1+1
Goblet Squat x 5
Hip flexor stretch
Alternating Swing x 10
x 5 circuits

32kg Get-up x 3+3, 2+2

Just needed a quick training today - feeling the seasonal allergy thing creeping up so didn't want to push but wanted to move.

SHAKE AND BAKE...and  PR day of training

A pic from the Hungary RKC - demonstrating the Shake and Bake...or fast and loose drills - you can have fun after all - even during VO2 Max work.

Training today...

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

16kg VO2 Max 8 reps per 15 seconds x 80 sets

Stretch

A BIG PR - 80 sets of 8 reps per 15 seconds for the VO2 Max - hit a "kick over" point around 65-70 sets where it all got pretty "easy".  

Andrea DuPain and me at the King's Castle...

Training today...

Prep work - Z, ASLR, Brettzel

Three circuits of:

20kg Get-ups 3+3 > Hip flexor stretch x 10 r+L > 20 one arm swings

Z to finish

Still needed a quick "easy" training today but feeling good!

Off to Anaheim, CA tomorrow to present at the World Golf Fitness Summit on Saturday!

Quick Training today...

Prep work - Z, Brettzel, ASLR

24kg Get-up x 4+4, 4+4, 4+4

That's it - needed a very easy day today after the VO2Max experience yesterday.

Above is the Parliament Building in Hungary.

Training today and big things coming...

Picture of me outside of the King's Castle in Budapest - amazing artwork!

Training today:

Prep work - Z

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

5 minute rest

16 kg VO2 Max - 8 reps per 15 seconds x 30 sets

WOW - a good, tough workout followed by more Z.

BIG things coming - Look for a product announcement very soon and I have my two workshops coming in November...

Nov. 15 Kettlebell Basics Workshop in Pittsburgh

Nov. 22-23 - FMS course in Minneapolis at CES - Corrective Exercise Specialists

Oct. RKC in MSP and training today...

Back from the Oct. RKC and another great RKC experience!
A bit tired from the back to back weeks -
two weeks - two RKCs - two continents - two countries - too many time zones... ;-)

Quick training today:
Prep work - Z, Brettzel, ASLR
Weight Ladder -
16kg Get-up x 4+4 and 16kg x 20 alternating swings
20kg Get-up x 4+4 and 20kg x 20 alternating swings
24kg Get-up x 4+4 and 24kg x 20 alternating swings
28kg Get-up x 4+4 and 28kg x 20 alternating swings
32kg Get-up x 4+4 and 32kg x 20 alternating swings

Teach 1/2 hour stretch class

Feeling good but need a bit of sleep!

Here is a shot from the Buda Castle o r King's Castle in Budapest... more to follow in the coming days.

Back from Hungary...

Travel, Carryover, Training and Reflections....

Got back from Hungary Monday night and spent yesterday in a little bit of hibernation mode to recover a bit before hitting the road again tomorrow to teach again at the Oct. RKC in MSP. Basically dump the suitcase into the washer/dryer and then fold and put it back in the suitcase - or as I like to say "it's like shampoo - just rinse and repeat..."
Quick turn around trips like this mean you take care of what absolutely has to get done and the rest will wait until the "madness" is over. So if I haven't gotten back to you on some subject please be patient.

Carryover...
While at the Hungarian RKC I pressed the Beast 3 or 4 times (singles) with my right arm without having picked up a beast in quite a while and without training my MP at all. To what do I attribute this increase in pressing strength without having pressed = GET-UPs!!
And light ones too - mainly 16 and 24 kg with occasional 32 or 40 kg sessions but just grooving the Get-ups and bringing my "stabilizers" and coordination up with this one move.

I also have to say that the VO2 Max protocol played a role here as well - Even though I am "leaner" (for those of you who know me - you know I have my own version of "lean") my weight is still around 188. These results with light KBs are shocking but very pleasing!

Training Today...
Prep work - Z, Brettzel, ASLR
16kg Get-ups - various styles
Arm bar into a 3/4 get-up x 4+4
High Bridge x 4 + 4
OHS negative x 4 + 4
Low Sweep x 4 + 4
32kg Get-ups x 4 singles R + L

{3/4 get-up is to the Half-kneeling position and down. OHS negative is up with the low sweep and lunge but down with the Overhead Squat.}

Reflections...
RKC Hungary left quite a few impressions upon me - #1 was the pride and dedication of those RKCs that assisted. There was a real focus on providing the same exeperience that the Current RKCs assisting had during their certification to the new attendees. People are proud of their accomplishment and want to ensure that that extends to the "new recruits". Yet another reason I am so proud to be a part of the RKC!
#2 - Teaching through translation was a good thing! It forced Andrea DuCane and I to "hit the target" so to speak. We had to be precise and really get to the heart of what we were trying to communicate. Look for this experince to further progress the teaching evolution of the RKC.
#3 - Shake and Bake...(if you were there you don't need an explaination on this - if you weren't there - it is a new "term" for the Fast and Loose drills...) Shake and Bake baby!!!

Thank You!!!!
Thank you to Peter Lakatos and his family - your hospitality and friendship made the experience.
Thank you to Andrea DuCane - my fellow Master RKC and friend - it was a pleasure to teach with you!

More later and pics when I can get them.

Training continued...

16kg VO2 Max - 8 reps per 15 seconds x 40 sets

Got to sneak in another little workout!

First Day of Hungarian RKC wrap -up...

The first day of the Hungarian RKC is in the books and it was a great day.

I will see if I can post some pics tomorrow but we have a great group of trainees earning their RKC!

Snatch test, Swings, Get-ups and Cleans have been practiced and worked on and the attendees are figuring out what it means to earn your RKC.  

Tomorrow the fun continues and I am looking forward to seeing the transformational process continue.

Had a chance to walk around the King's Palace area of Budapest and I am blown away by the beauty, and history of this ancient city.  Again pics when I can post them.

More later...

Training and Hitting the Road...

Training today:

20kg VO2 Max Snatches

7 reps per 15 seconds x 40 sets

Lots of Z, Brettzel and ASLR through the day and needed to have an easy workout so knocked  a rep off of the VO2 Max snatches - worked out very well.

Hitting the Road....again.....

Off to Budapest, Hungary tomorrow and will blog when I can but should be a fun trip and a great experience.

Training today...9/27/08

Prep work: Z, Brettzel, ASLR

40 kg Get-up x 10 singles R+L

40 kg Alternating Swing - 10 reps x 10 sets

Stretch

A good heavy day workout - simple but effective.

Variety of Stuff....

Here is a great post by Dr. Mark Cheng of KBLA re: the FMS and Secrets of...series:
http://kettlebellslosangeles.blogspot.com/2008/09/what-do-i-get-if.html

Congrats!!
A belated Congratulations to all those that received the promotion to Senior RKC status:
Shaun Cairns, Jon Engum, Brad Nelson, Doug Nepodal, and Will Williams
And new Team Leader -
Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport
I look forward to working with at future RKCs.

Revisiting Lighter KBs...
A question on the forum and my recent training has me using "lighter" KBs and loving it.
I used to be of the mind of heavier and heavier work with the KBs - go heavy with a single bell and then progress on to the double bells and keep going heavier - no wonder Powerlifting appealed to me ;-)
But along came Kenneth Jay's VO2 Max protocol and I was reintroduced to the 16kg KB and learned a lot about what "heavy" means. Actively accelerating the Kettlebell with the Lat and the Hike pass and the very quick "turn around" after the hike is nothing short of magic. My hips are quicker and more powerful than ever and my conditioning is on the way up.
Now I make it a point to have a regular rotation from the 16kg up to the 32kg (sometimes the 40kg).
Now to put this in some perspective - I have completed the Beast Challenge, won the first Tactical Strength Challenge, have belt only competition bests of 518 in the Squat and 573 in the deadlift, and I am on the RED nail roster with various other grip feats "under my belt" and I find the 16kg KB to be a very useful tool. The 24kg is what I would call the "sweet spot" for me and the 32 and 40 work my strength just fine.
Light is relative of course and these numbers will need to be adjusted for the individual but don't be afraid to go "light".

Training today...
Prep work - Z, Brettzel, ASLR
16kg Get-ups x 5+5, 5+5, 5+5, 5+5
16kg Goblet Squat x 10
Hip Flexor stretch

Performed a variety of Get-up variations - high bridge, overhead squat, 3/4 Get-up with a half-kneeling press etc.... Feeling good.

Go one post lower and check out upcoming workshops....

VO2 Max training and Workshops...

Quick training today with one of my clients

VO2 Max 15 sec on/15 sec off - 8 reps per 15 sec

20 kg x 20 sets 

16 kg x 20 sets

40 sets total - 320 snatches total

The 20 kg was "fun" for the first twenty sets and stepping back to the 16 kg just kept the burn going.  Good workout.

Workshops

November 15 - 

Kettlebell Basics workshop with Brett Jones Master RKC and Kerry Swick RKC in Pittsburgh, Pa - Location is the iscenter.com - the Robert Morris University Island Sports Center 

from 9 am - 1 pm.  

Email - appliedstrength@gmail.com for registration etc...

Cost - $197 before 11/5 - $250 after that date

November 22-23 - Functional Movement Screen workshop Minneapolis, MN

Jason Green and Corrective Exercise Specialists will be hosting this FMS workshop - details on www.functionalmovement.com and Registration at This Link

Travel Schedule...

Sept. 30 - Oct. 6 RKC Hungary

Oct. 9 - Oct. 12 RKC MSP

Oct. 17 - Oct.19 World Golf Fitness Summit 

Oct. 20 SLEEPPPPPPP

9/22/08

Squeezing in the training and coming soon...

Squeezed in the training today -hitting some Get-ups between clients and finishing with some swings but the overall effect was very good.

24 kg Get-up x 5+5

28 kg Get-up x 5+5

32 kg Get-up x 5+5

24 kg one arm Swings {20+20-15+15-10+10-5+5}

Just grooving on the Get-ups and Swings.

Coming soon as promised - i will have details about the Nov. 15 Pittsburgh KB Workshop and an updated travel schedule.

9/17/08 - Training etc...

Prep work - Z, ASLR, Bretzzel
32 kg 3-step Get-up x 1+1
32 kg Get-up x 5 singles R+L

32 kg Snatches 5+5 x 10 sets
Stretch

An updated Workshop and Travel schedule coming tomorrow -
will include details on the upcoming KB workshop in Pittsburgh!

9/15/08...
Prep course and quick training

Quick training today -
24 kg KB Get-up x 5 + 5
24 kg One arm swings x 20 + 20 - 15 + 15 - 10 + 10 - 5 + 5 (continuous)

Back from San Diego and the RKC prep course at Iron Core and it was a great weekend. Congrats to all the attendees and I look forward to seeing you at an upcoming RKC!

Quick training and....

More Travel!!

Prep work - Z drills, ASLR, Brettzel

32 kg KB Get-ups x 10 singles R + L

And away we go - again - Off to San Diego Tomorrow to teach an RKC Prep course at Iron Core in La Jolla.

Training 9/3/08...And off to Jolly Old England...

Quick training today -
16kg VO2Max Protocol -
8 reps per 15 seconds x 40 sets (2o minutes total)

See I told you it was quick ;-)
but effective - I am constantly amazed at how well the VO2Max protocol works.

Off to Jolly Old England in a few hours....

Training 9/2/08...and Updated Travel Schedule...

Prep work - Z drills, Brettzel, ASLR

All with 32kg - (RKC prep workout #2)
MP x 3+3 (1st circuit), x 3+3 (2nd circuit)
Get-up x 3+3 (1st circuit), x 2+2 (2nd circuit)
MP x 3+3 (1st Circuit), x 3+3 (2nd circuit)
Swing (2 arm) x 20 (1st circuit), x 20 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Clean and Front Squat x 5+5 (1st circuit), 5+5 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Snatch x 10+10 (1st circuit), One arm swing x 10+10 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Alternating Swing x 20 (1st circuit), x 20 (2nd circuit)

completed in 35 minutes (or so...)

My left arm pressing has been a weak spot for quite some time and having to drop to 2 reps per MP set shows it - right arm was ready to keep on chugging but had to hold back for the left - but it will catch up.

Questions? Thoughts? Comments?

Updated Travel Schedule:
9/3 - 9/6- Liverpool, England - FMS workshop
9/11- 9/14 - San Diego, CA - RKC prep course
9/30 - Oct. 6 - RKC Hungary - Budapest, Hungary
10/9 - 10/12 - RKC MSP - MSP
10/17 - 10/19 - World Golf Fitness Summit presentation, CA

Those include some travel days etc... but it should be a great round of trips!

Trainng 9/1/08

Pulled a page from my own play book and used my RKC prep workout
All with 24kg KB x 2 circuits:
2 arm Swing x 20
Get-up x 5+5
One arm Swing x 10+10
MP x 6+6
Alternating Swing x 20
Clean and Front Squat x 6+6
2 arm Swing x 20
Snatch x 10+10
Alternating Swing x 20

Stretching

Enjoy Labor Day!!

Training today 8/25/08...

Prep work:
Lots of brettzel, ASLR and mobility work

24kg Get-ups x 6 singles each side, more brettzel..., then 4+4 continous

24kg Alternating swings x 30, 30 (concentrating on overspeed eccentric)

Hip flexor streching etc...

I was in Dayton, OH this weekend teaching the FMS to a group of trainers there - but the driving and teaching left me a bit stiff so lots of mobility work today. On the Get-up singles I was using the overhead squat to begin the negative and then the 4+4 were just high-bridge and lunge style.
Simple...

Quick training for yesterday 8/15/08

Prep work: Z, ASLR, T-spine rotation
40kg Get-up x 5 singles each side
40kg Alternating swings x 5 sets of 10 reps

Snatched the 40 kg and got 5 reps each arm easily but my left thumb is still not up to that type of weight and stress so alternating swings instead.

Finally back to training...

Due to the time on the road and various other excuses I have been consistant with my Z drills but missing my KB - so back to it today!

Prep work:
Z drills
ASLR
Bretzel

24 kg Get-Ups x 12 r+L (groups of 3 styles- High bridge + low sweep + Overhead squat)

24kg Swings x 10 sets of 10 (5 sets r and 5 sets L) in 5 minutes

felt good to be back in the swing of things ;)


In case you missed it or if you know of anyone prepping for the RKC - check out my coming RKC prep workshop in San Diego:
http://www.ironcorekettlebells.com/rkc.html

Back from CK-FMS....

The first ever CK-FMS certification workshop is in the books. Gray Cook and I were honored to have close to 70 RKC attendees - including Master instructors, Sr. Instructors and the Chief Instructor (Pavel) in attendance. RKCs from England and Hungary and all over the country made their way to MSP to see what the CK-FMS was going to be all about.

I am thrilled with how the workshop went and how it was received. The reviews and information will be up on dragondoor.com in the coming weeks.

A few words of reflection and thanks:

Teaching at a workshop vs. Being Responsible for running the workshop - I am emotionally and mentally drained from this weekend. Launching an entirely new certification and workshop is quite different than just showing up to teach!

Thank you to Pavel and Gray Cook - my mentors and friends.

Thank you to Dr. Mark Cheng and Danielle Cook - our assistants over the weekend and our "silent assasins" who made much of the weekend possible.

John DuCane and the dragondoor.com staff - it just wouldn't have been possible without you.

To my fellow Master RKCs and Sr. RKCs - your support and friendship honors me.

To all of the attendees - thank you for making the leap of faith to hop into a new program

Off to CK-FMS...

Leaving in the morning for the CK-FMS workshop in Minneapolis - Gray and I are keyed up and chomping at the bit to get this under way!!

Will blog if I can.

Announcing a special RKC Prep course...

RKC Prep Course with Brett Jones
Learn how to teach kettlebells and prepare for the RKC with Master RKC and CSCS - Brett Jones -
September 12th-14th, 2008
Some of what Brett will cover:
Discover how to teach kettlebells
Correct form and technique
Design programs for groups and individuals
Prepare to take and pass the RKC
Brett Jones is teaching a comprehensive RKC Prep Course at Iron Core that you don't want to miss.
Space is limited to 20 participants - See Details
http://www.ironcorekettlebells.com/rkc.html

This will be a unique opportunity to prepare for the RKC - don't miss it!

In LA for the RKC...

I am in LA for the RKC this weekend and then heading home on Monday - only to turn around and fly to MSP on that Thursday for the FMS - quite the exciting time!!

Will blog more if I can but don't get disheartened - I will be back soon!

Sorry for the gaps...

Just been very - very busy with travel and work but will get some informative stuff up soon.

Otherwise I have been letting my left thumb heal up and working on my I-phase drills - feeling really good!

Long time no Blog...

Sprained thumb, I-phase, video shooting, and back on the road tonight...

Lots to blog on and little time to do it but here is a recap of the "bright spots -

Sprained my Thumb on Thursday of last week holding a pad for a kick - blamo - sprained thumb but due to some Z health work I am healing quickly and feeling pretty good - just still have to be careful with it. These things happen. ;)

I-phase was great! Lots of information and progression for me and lots of new tools to use on my clients and with great success already! Zachariah Salazar and Dr. Cobb worked with using some T-phase work and I am doing my first successful lumbar circles and feeling really good!
Tremendous weekend with great friends - old and new - Thank you to Courtney and Geoff Neupert for putting up with me - I mean putting me up for the weekend. Thanks to Dr. Cobb, Kathy and the Z-Health gang and Zachariah and Leah for their friendship and help over the weekend.

Video shooting - After I-phase I made the drive up to Chatham, VA and the home of Gray Cook and family and after being up too late and up too early we put in a 10 hour filming day on our next project. I am very excited about this video and will have details as they become available.

Now I am headed back to the airport to fly to Boston to teach tomorrow...(cue music..."on the road again - just can't wait to be on the road again........)

So many things happening right now and very, very busy but will have more to blog this weekend and next week.

Training 7/9/08...

Prep work:
Thoracic rotation
ASLR

32 kg Get-ups x 10 r+L
various styles - hip lift, leg sweep, OH squat

32 kg One arm Swings 10+10 x 5 sets

Overhead Squat Get-ups revealed yet another asymmetry between left and right - Left side was very difficult where the right was easy and felt great. Something to look at....
One arm swings were with a concentration on hiking the KB and overspeed eccentrics - great stuff.

Off to Durham, NC tonight for I-phase of Z health - really looking forward to it!!
Will blog when I can - hope everyone has a great weekend!

VO2 Max Training today...

Prep work:
thoracic rotation
ASLR
Goblet Squat x 5
one arm swings and a few snatches to find my groove

16kg VO2 Max - 8 reps per 15 seconds x 60 sets

and done - very done.

Had a good 4th - hope everyone else did as well. Not an active 4th but a good one. ;)

Training 7/2/08

Prep work-
Thoracic rotation
ASLR

40 kg Get-up x 5 singles each arm
40kg Goblet squat x 5, 5
40kg SLDL x 5+5, 5+5
4okg MP x 5 singles each arm

Just needed a heavy day to balance out the VO2 Max work.

"How would you define mastery of the basics?"

A great question from Sean on my last blog post about the RKC Level 2 and it deserves an answer.

Does a boxer ever stop perfecting his/her Jab?
Does a Martial Artist ever stop perfecting his/her stance or front kick?
Does a Kettlebell athlete or trainer every stop perfecting his/her swing?

I have made the observation before that there is a difference between swinging a kettlebell and knowing how to perform the kettlebell swing.

Everyone can appreciate the level of dedication and pursuit of perfection that Tiger Woods has placed on his golf swing, putting stroke etc... The comment..."He plays at another level" is often applied to Tiger's game. Obviously there is a difference between swinging a golf club and knowing how to swing a golf club.
But do you pursue the same level of perfection and achievement in your goal activity?
Or do you "workout"?

When I refer to mastery of the basics it is this level of pursuit that I am referring to.
I learn a bit more every time I pick up a kettlebell - sometimes it is what not to do - sometimes it is an enhancement that elevates the swing or snatch to a new level for me.

And that is just the personal physical and mental pursuit of my own mastery of the tool.

There is a whole other level of mastery for teaching and training others where the personal mastery of the principles is molded and adapted to the individual. Skill in assessing the person to be trained and trying to remove the negatives before piling on the "good stuff" and then guiding and developing that individuals mastery of the activity.

Too dramatic? Too "over done"?
Perhaps - but not to someone striving for mastery.

I demand this of myself and expect it from fellow RKCs.

Training 6/30/08:

VO2 Max and RKC Level 2 Wrap up...

Prep work:
Thoracic Rotation
ASLR
Goblet Squat x 5
various swings and a couple of snatches

16kg VO2 Max - 8 reps per 15 seconds x 50 sets

16kg Windmill 5+5

I am convinced more than ever that Kenneth Jay's VO2 Max protocol is the way to go and will be working towards 80 sets of 8 reps per 15 seconds! Loads of fun - BTW - Kenneth is simply brilliant when it comes to the science behind the conditioning. Check out his Advanced Strength Strategies DVD is you haven't already.

RKC Level 2 wrap up -
The good - a great group of people there to learn
The Bad - we had to spend a lot of time reviewing Level 1 exercises and materials.
People need to work on perfecting and honing perfect form not get distracted by shiny things.
Overall - it was a great weekend and those that made it through earned their Level 2.
Great job and congrats to the new Level 2 RKCs.

Travel Schedule...

For the interested or just bored - here is my travel schedule for the coming months...

June 26-29 - RKC Level 2
July 10-13 - Durham, NC for Z Health I-phase
July 18 - FMS course outside of Boston
July 26 - Corrective Strategies Workshop - Los Angeles, Ca
July 31 - Aug 3 - LA RKC
Aug 7-10 - CK-FMS in Minneapolis
Aug. 23-24 FMS course in Dayton, OH
Sept 5-6 - FMS course in Liverpool, England
Sept. 26-27 - Kettlebell Basics Course at the Cooper Clinic, Texas
Oct. 3-5 - RKC in Hungary
Oct. 9-12 - RKC in Minneapolis
Oct. 16-19 - World Golf Fitness Summit, Annaheim, CA

Potential workshops -
Early November in San Diego
November 29 in Atlanta

Want me for a workshop? Better start working on it now!

Quick training 6/25/08...
Prep work - Thoracic rotation, ASLR, Full Body Z
Snatch Grip DL 275 x 5, 245 x 5
Side press 85 x 2, 65 x 2

Side press peak is always quicker than DL so I will cycle back and maybe go to ladders.
DL - I might shift to a double overhand Sumo DL when I get back from MSP.

Off to MSP for the RKC 2

"Your Genes aren't your fate..."

http://www.marksdailyapple.com/control-lifestyle-genes/

Read this - then think - and then rinse and repeat...

Genes become the excuse for everything and as powerful as they are they are only "switches" to a certain extent. (Could get into a very deep rabbit hole here of quantum physics and wave vs. particle type of discussion in relation to gene expression but let's keep it simple shall we...)

We influence which position the "switches" (ie. our genes) are in by the lifestyle we lead.

Very interesting stuff

Training 6/23/2008

Snatch grip DL
255 x 5, 235 x 5
Side Press
80 x 5+5, 70 x 5+5

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

Easier to hit 40 today than it was to hit 30 the other day - nice progress.

Quick training 6/20/08

Snatch grip DL
245 x 5, 225 x 5
Side press
75 x 5, 65 x 5

Quick PTP workout.

Contradictions???
And
Situational Correctness...
Oh yeah - and some training...

Couple of items from the dragondoor.com forum that have caught my attention and felt I would comment on a bit here -

Contradictions

People get very confused and confounded when seemingly contradictory information gets put out there. Situational correctness has been lost on most people.
One of the classics for the forum is the difference between the low rep strength focus of Pavel's Power to the People and the higher rep conditioning focus of Kettlebell training. Different goals mean different techniques and applications. You don't go to a tax lawyer for a murder defense but you still need to have access to both the tax and defense professionals.
People seem to forget this when they are looking for an answer or a philosophy to follow.
They want one answer for everything and it just doesn't exist.

There is no contradiction between the High Tension Techniques and Hardstyle kettlbell training and the Relaxation techniques and drills of Pavel's Fast and Loose. They are both skills to be learned and practiced and applied.
So get busy learning them and applying them!

Situational Correctness...

Since Pavel's Power to the People book and DVD the idea of performing a limited numer of exercises on a consistent basis without changing exercises every 4 weeks to avoid the dreaded "adaptation" people continue to have questions as to whether it will work on not.
Well - it does work but this is another one of those "contradiction" areas where the fervor over having ONE answer leads to confusion.

In Marty Gallagher's new book The Purposeful Primitive he details the training of several Iron Giants and instead of getting mired in the differences between them he draws correlations between the similarities and USES the differences to target certain goals or even a restricted number of training days a week. Imagine that!! Finding similarities and using the differences - revolutionary!!
There are powerlifters who train on the Big 3 lifts exclusively and there are those that train almost everything but the Big 3 and rotate lifts constantly - who is right and who is wrong???

Neither is wrong and both are wrong - or - Both are correct and both are wrong!

It depends on the individual situation - goals, recovery ability, number of available training days per week, training experience, Injury and medical history, nutrition, individual likes and dislikes, etc.... Apply the correct tool/technique to fit the situation! Again - Situational Correctness

For me - simplicity works and I find I can adjust that simplicity to fit most of my clients needs and goals. If you haven't tried it. Try it. Just press and deadlift for the next 6 months or so...

Speaking of Training:
Snatch grip DL 235 x 5, 225 x 5
Suitcase DL 145 x 5 + 5
Side press 70 x 5+5, 65 x 5+5
32kg KB swings (20 reps per set) 6 sets of various swing styles
(20L, 20R, 10L+10R, 20 alternating, 20 sidestepping, 20 2 arm)

Lats, mid back and grip certainly feel yesterdays training - I am focusing on my lats/armpit connection during the DL and swing - big difference. I think that is why I could "sprint" to 8 reps a set yesterday and not have issues. Still progressing and learing everytime I pick up a KB.
How about you?

Back to Basics...

or...

One rep does make a difference...

Todays training is dual titled (like a Rocky and Bullwinkle cartoon - yes??) because I am returning to a PTP style barbell workout and adding one rep per 15 seconds on the VO2 Max protocol does make a difference...

PTP:
Snatch Grip DL 225 x 5, 5
suitcase DL 135 x 5+5
Side Press 65 x 5+5, 5+5

16kg VO2 Max - 8 reps per 15 seconds + 15 seconds off
x 30 sets in 14:45

After a couple of sets I knew the extra rep was going to hurt me - the virtual force of accelerating the KB made its impact! And after the grip work of the snatch grip and suitcase DL my forearms are feeling it as well. Shooting for a 4-5 day a week routine. Maybe step cycling just to ease back in to the DL etc...