After re experiencing my handstand two weeks ago for the first time in 20 plus years I realized just how important my hands, and esepcially my fingers, are , to the balance and stability of the free standing handstand.
Then, after some bosu ball work it dawned on me that what I was training on the bosu was a footstand, And the direct benefit I was feeling from the two and one leg stand training was the strengthening of my feet. First in line, eh?
The constant motion of the bosu keeps the feet and calf muscles activating like the handstand does the muscles of the hand and the foreram.ANd you can find that still point where bare activation is necessary to maintain a sweet balance.All day.
So, footstands it is.
two feet stands joint mobility
walking up and down the sides of the done.
walking into one foot holds
standing one foot holds with tap offs.( I havent trained this seriously enough lately.) now that the partners are back I dont spend as much time between sets standing. have to fix that.
30 sec holds 3 each side squats close skiers stance start on top of done 3 reps and walk down the done. TONS O QUAD and inner thigh on the front side of the dome .could easily hold kbs too. nice.
lunges with rear leg elevated. self spotted. more of a stretch than a lunge wow is this going to be challenging. basically a pistol. spend about 15 minutes. have to incorporate more bosu work into the kb workouts to get enough done. datsit._________________
Tuesday, July 19, 2005
Monday, July 18, 2005
snatch day
God I love it when things are going good. I feel like I know how to snatch again and thats a very good feeling.I'm focused on doing movement, not figuring it out. I can zone it to producing as much force as possible, not where to put my limbs when.this is the fourth workout in a micro cycle and time to have down week.
snatch
36x5+5
44x5+5
53x5+5 (10)
x7+7 (14)
x9+9( 18) keeping it in close, like a high pull and it is just floating up!
x11+11(22)
x13+13( 26) cardio feels really good. breath is much better.recovery faster too.
x5+5(10)
x7+7 (14)long static holds for each rep
x10+10(20) sprint style
134 reps- 85 % of my high of 160. working my way up to 200.
one arm high pulls'
got this idea from Mike Mahlers new dvd. always liked this move.
72x5+5
72x6+6
72x6+6 these are great! pulling bell to upper chest strongly. feel strong again.
bott0ms up cleans
53x5+5 no warmup/felt great
72x4+4 hit 3/4 perfect on each side
72x5+5
2 kb BU clean
(2)53x3 misses. ugly not using hips
(2) 44x3 much better
(2) 53s x3 ugly still but better.
arm bars
53x5+5
72x3+3
72x3+3 havent done these in awhile. felt very strong.hard though. triceps are cramping from the lockout.
feel great for a change. I could get used to this.
snatch
36x5+5
44x5+5
53x5+5 (10)
x7+7 (14)
x9+9( 18) keeping it in close, like a high pull and it is just floating up!
x11+11(22)
x13+13( 26) cardio feels really good. breath is much better.recovery faster too.
x5+5(10)
x7+7 (14)long static holds for each rep
x10+10(20) sprint style
134 reps- 85 % of my high of 160. working my way up to 200.
one arm high pulls'
got this idea from Mike Mahlers new dvd. always liked this move.
72x5+5
72x6+6
72x6+6 these are great! pulling bell to upper chest strongly. feel strong again.
bott0ms up cleans
53x5+5 no warmup/felt great
72x4+4 hit 3/4 perfect on each side
72x5+5
2 kb BU clean
(2)53x3 misses. ugly not using hips
(2) 44x3 much better
(2) 53s x3 ugly still but better.
arm bars
53x5+5
72x3+3
72x3+3 havent done these in awhile. felt very strong.hard though. triceps are cramping from the lockout.
feel great for a change. I could get used to this.
Sunday, July 17, 2005
Assymmetrical training
I've been thinking about my musclar/skeletal imbalances lately and how symmetrical my training has become.Which doesnt feel good. I am getting stronger all over but my weaknesses arent coming up quickly enough.
heres a partial list of the exercises I would consider doing just one sided:
1) windmills left side: for left hip and glutes. shoulder stability is a plus
2) KB arm bar right side: to work the right shoulder stability
3) right arm lateral swing; for left to right rotation and right erector strength.also more left leg and hip work.
4) Left leg front lunge/KB in left arm
5) left arm farmers walk; to overload left leg/hip and right erector.
heres a partial list of the exercises I would consider doing just one sided:
1) windmills left side: for left hip and glutes. shoulder stability is a plus
2) KB arm bar right side: to work the right shoulder stability
3) right arm lateral swing; for left to right rotation and right erector strength.also more left leg and hip work.
4) Left leg front lunge/KB in left arm
5) left arm farmers walk; to overload left leg/hip and right erector.
Hanging leg raises primarily work the hip flexors not the abs: Kettlebells, Strength, Fitness, Martial Arts
Hanging leg raises primarily work the hip flexors not the abs: Kettlebells, Strength, Fitness, Martial Arts
Great explanantion of the difference between hip flexor and abdominal training and when which is called for. another maxwell gem.
Great explanantion of the difference between hip flexor and abdominal training and when which is called for. another maxwell gem.
Saturday, July 16, 2005
Swing squats
Felt ready to go after a good nights sleep. I always sleep well after I dont sleep at all the night before. Go figure.
Only thing good about really hot summer days is that it takes so little to get warmed up!
swing/flip/squats
36x10
44x10
53x10x5 sets very strong.
72x5
72x6
72x7
72x8
72x9
72x10 YES! No problems wahtsoever. Strength is all from the mind. I've decided I want to be strong again and my entire mindset towards the weight changed. Instead of thinking the 72 is heavy and scary I'm thinking I have to bring the Bulldog back to Stones to swing and the 72 wont be the max anymore.Hell maybe I'll bring that ugly 95 pounder Pig I have as well. Been eating more protein too and that is helping me feel stronger and recover faster.
BU press
36x5+5
44x3+3 strong!
53x2+2 Yes! PR on the right side
53x2+2 excellent
53x1.5 r/2 left getting tired
44x5+5 what a differnce a little weight makes in this one.
44x5+5
36x10+10 long cycle. like a toy.
kb lunges ( high shoulder rack. saw this in Mike Mahlers Aggressive KB training and its great. now I dont have to worry about the shoudlers giving out first.)
36x8+8
53x8+8
x10+10
x10+10 feeling strong.
datsit!
Only thing good about really hot summer days is that it takes so little to get warmed up!
swing/flip/squats
36x10
44x10
53x10x5 sets very strong.
72x5
72x6
72x7
72x8
72x9
72x10 YES! No problems wahtsoever. Strength is all from the mind. I've decided I want to be strong again and my entire mindset towards the weight changed. Instead of thinking the 72 is heavy and scary I'm thinking I have to bring the Bulldog back to Stones to swing and the 72 wont be the max anymore.Hell maybe I'll bring that ugly 95 pounder Pig I have as well. Been eating more protein too and that is helping me feel stronger and recover faster.
BU press
36x5+5
44x3+3 strong!
53x2+2 Yes! PR on the right side
53x2+2 excellent
53x1.5 r/2 left getting tired
44x5+5 what a differnce a little weight makes in this one.
44x5+5
36x10+10 long cycle. like a toy.
kb lunges ( high shoulder rack. saw this in Mike Mahlers Aggressive KB training and its great. now I dont have to worry about the shoudlers giving out first.)
36x8+8
53x8+8
x10+10
x10+10 feeling strong.
datsit!
The best kb press for bench pressers
I've been doing a lot of bottoms up cleans and presses,on separate training days.One of the things I've noticed is the incredible similarity between the muscles involved, the body positions required and their firing sequence in the BU press and the bench press.
First, the forearms HAS to be perpindicular to the floor in the BU press to heven stabilize the weight. Same as the bench. Second, the grip has to be very tight and the weight on the heel of the hand. Ditto for the bench. Third, and perhaps most important and similar is that the lat has to be heavily involved in the bottom stabilization (rack for kb and pause for bench) position in both exercises.the triceps have to be literally lying on it.Forth, the lat HAS to fire first to initiate the pressing for both moves.And fifth, the shoulders have to stay in the socket for any kind of strength to be available.Same for the bench.
The lat also has to stay involved thoughout the whole press or the elbows swings out and the press and the bench is lost. AND, more importantly, the shoulder is severly destabilized.This is when rotator cuff injuries occur when pressing.
I had stopped regular KB presses as I coulnt stabilize with my lat well on my wierdo right side. I subbed the BU press for the lat stabilization effect on both the positive and negative reps.And wow what a differce! My right side lat is working much better and I can double the 53's now where I couldnt even press the 36 BU last month without pain and my elbows flairing out. Training my powerlifting partner on the today and he really got the connection to his bench.The lats the thing. Plus, you have to stay totally tight throughout the entire movment or it falls apart in a second.Good stuff.
Now I have to BU press the 72. I can see it.
Rif
First, the forearms HAS to be perpindicular to the floor in the BU press to heven stabilize the weight. Same as the bench. Second, the grip has to be very tight and the weight on the heel of the hand. Ditto for the bench. Third, and perhaps most important and similar is that the lat has to be heavily involved in the bottom stabilization (rack for kb and pause for bench) position in both exercises.the triceps have to be literally lying on it.Forth, the lat HAS to fire first to initiate the pressing for both moves.And fifth, the shoulders have to stay in the socket for any kind of strength to be available.Same for the bench.
The lat also has to stay involved thoughout the whole press or the elbows swings out and the press and the bench is lost. AND, more importantly, the shoulder is severly destabilized.This is when rotator cuff injuries occur when pressing.
I had stopped regular KB presses as I coulnt stabilize with my lat well on my wierdo right side. I subbed the BU press for the lat stabilization effect on both the positive and negative reps.And wow what a differce! My right side lat is working much better and I can double the 53's now where I couldnt even press the 36 BU last month without pain and my elbows flairing out. Training my powerlifting partner on the today and he really got the connection to his bench.The lats the thing. Plus, you have to stay totally tight throughout the entire movment or it falls apart in a second.Good stuff.
Now I have to BU press the 72. I can see it.
Rif
Friday, July 15, 2005
Fridays in the park
H2H day with mike.
work on the kb routine with the 26. three full repeats. getting much better.
segment overload work with the 44.
did the routine in pieces doing five reps per movement but taking short breaks between the 44 wasnt as hard as I thought it would be. this is good.just have to keep the momentum going.
under over hand flips sequences
ten reps per flip each hand with 44. strong.
bosu bola work with Mike 30 minutes. learning the basics. this thing is cool and swings just like the kb.different speeds and weight but the arcs are the same. way cool.
work on the kb routine with the 26. three full repeats. getting much better.
segment overload work with the 44.
did the routine in pieces doing five reps per movement but taking short breaks between the 44 wasnt as hard as I thought it would be. this is good.just have to keep the momentum going.
under over hand flips sequences
ten reps per flip each hand with 44. strong.
bosu bola work with Mike 30 minutes. learning the basics. this thing is cool and swings just like the kb.different speeds and weight but the arcs are the same. way cool.
It depends on why you are training and to what end, for martial arts it is important: Kettlebells, Strength, Fitness, Martial Arts
It depends on why you are training and to what end, for martial arts it is important: Kettlebells, Strength, Fitness, Martial Arts
Steve Maxwell on single leg training philosophy.Great stuff as usual.
Steve Maxwell on single leg training philosophy.Great stuff as usual.
Thursday, July 14, 2005
Bosu Practice.
I am really starting to love training on the bosu, not just like it. I cant beleive the effect it seems to be having on my bad knee and foot. One of my problems is getting full knee extension in my disaster of a left knee and being able to "sink" into the bosu seems to making a big difference.
Last time I used the bosu I put too much air into it( like I would a stability ball I want to stand on), Mike C told me to let half the air out and it makes a big difference. Mushy is better.
done in no particular order this afternoon:
two foot stand eyes opened and closed
assisted one foot stands:
these are great, just the smallest amount of help I need to obtain a perfect one foot stand posture and then try to back it off. Like tapping off the wall with your feet when you are trying to master a free standing handstand.
walking in place on bosu
walking up and down the side of the bosu
Now THIS was way cool. I hadnt thought to walk on it before but the total lack of impact makes it much easier to do. kind of like step ups on a trampoline.
two feet eyes closed JM head rotations side to side and front to back. this is getting much stronger.
MAN when you start turning your head when your eyes are closed your legs activate like CRAZY to stabilize. Amazing. This has so much potential to develop very usefull and transferable strength and stability.
have to remember to do some weighted stands next.
about 15 minutes of fun.
Last time I used the bosu I put too much air into it( like I would a stability ball I want to stand on), Mike C told me to let half the air out and it makes a big difference. Mushy is better.
done in no particular order this afternoon:
two foot stand eyes opened and closed
assisted one foot stands:
these are great, just the smallest amount of help I need to obtain a perfect one foot stand posture and then try to back it off. Like tapping off the wall with your feet when you are trying to master a free standing handstand.
walking in place on bosu
walking up and down the side of the bosu
Now THIS was way cool. I hadnt thought to walk on it before but the total lack of impact makes it much easier to do. kind of like step ups on a trampoline.
two feet eyes closed JM head rotations side to side and front to back. this is getting much stronger.
MAN when you start turning your head when your eyes are closed your legs activate like CRAZY to stabilize. Amazing. This has so much potential to develop very usefull and transferable strength and stability.
have to remember to do some weighted stands next.
about 15 minutes of fun.
Wednesday, July 13, 2005
WIndmill PR and DARCS
Killer way to start the week with seven straight hours of bodywork and a 3:45 am wakeup. Lovely.
windmills
left arm 36x5
right arm bw stretch x5
left arm 44x5
right arm bw stretchx5
left arm 53x5 EASY!
right arm 36x5 its so much nicer when it opens up. using my side press start technique, working well.
left arm 72x4!!!! PR! not hard at all. The two pood falls.
left arm 44x5 not quite ready for more
left arm 72x5! easier than first set,
right arm 53x5 not bad at all.
been stretching out the windmill position all day too.
DARCS
pretty warmed up.
53x50
72x65! not bad at al
72x40 sprint jumped the last time.
one arm two kb swings
44+36(80) x10
53+36( 89) x8 these are tough! I love them. really hits my hips HARD.
ran out of time- supposed to do bottoms up presses.
windmills
left arm 36x5
right arm bw stretch x5
left arm 44x5
right arm bw stretchx5
left arm 53x5 EASY!
right arm 36x5 its so much nicer when it opens up. using my side press start technique, working well.
left arm 72x4!!!! PR! not hard at all. The two pood falls.
left arm 44x5 not quite ready for more
left arm 72x5! easier than first set,
right arm 53x5 not bad at all.
been stretching out the windmill position all day too.
DARCS
pretty warmed up.
53x50
72x65! not bad at al
72x40 sprint jumped the last time.
one arm two kb swings
44+36(80) x10
53+36( 89) x8 these are tough! I love them. really hits my hips HARD.
ran out of time- supposed to do bottoms up presses.
Monday, July 11, 2005
Snatch day
This feels amost like squat day used to. it has a very simple and definite purpose. One definitive exercise and a specific workload. I love the elegant simplicy of that.I hate doing a million exericses. take one thing and work it to death has always been my training method of choice.
Now that I've stopped analysing them I like snatching again.
snatch
26x8+8x2
36x8+8 things feel good. was messed up at work today,suprised to feel this good.
44x5+5 new sanded handle feels good. took that power coat crap off it.
53x7+7 nice. feels light
53x9+9
53x11+11
53x13+13 these arent that bad at all. form feels great. the extra LEG work is paying off I think!!
53x11+11
53x6+6
53x8+8
53x9+9 sprinted right side from start. strong for a change.
53x10+10 these werent that hard
53x5+5 hold overhead position two counts each rep.
160 reps. excellent 146 last week. maybe a down week next monday. feel great that I can snatch correctly again. will hit 200 I'm sure.
bottoms up cleans
44x5+5 easy
53x5+5 strong too.
72x3+3x3 sets wow. best EVER with this weight. lats and legs feel very strong.
datsit.
Now that I've stopped analysing them I like snatching again.
snatch
26x8+8x2
36x8+8 things feel good. was messed up at work today,suprised to feel this good.
44x5+5 new sanded handle feels good. took that power coat crap off it.
53x7+7 nice. feels light
53x9+9
53x11+11
53x13+13 these arent that bad at all. form feels great. the extra LEG work is paying off I think!!
53x11+11
53x6+6
53x8+8
53x9+9 sprinted right side from start. strong for a change.
53x10+10 these werent that hard
53x5+5 hold overhead position two counts each rep.
160 reps. excellent 146 last week. maybe a down week next monday. feel great that I can snatch correctly again. will hit 200 I'm sure.
bottoms up cleans
44x5+5 easy
53x5+5 strong too.
72x3+3x3 sets wow. best EVER with this weight. lats and legs feel very strong.
datsit.
Saturday, July 09, 2005
London is pretty much back to normal(long,but hopefully informative).: Kettlebells, Strength, Fitness, Martial Arts
London is pretty much back to normal(long,but hopefully informative).: Kettlebells, Strength, Fitness, Martial Arts
A first hand report from London right after the attacks. Very interesting info.
A first hand report from London right after the attacks. Very interesting info.
Saturdays
I love to train first thing in the day.One of my business goals revolves around being able to train myself first, then go to work( for a much shorter time,lol). Felt fairly recovered from yesterdays ( and the weeks) session.
9am 15 minute stretch out.one foot stands on bosu.
KB squat cleans
was thinking of doing swing, flip squats but didnt want a "centered' exercise. wanted it assymetrical as my hips were tight.
36x5+5x2 these feel great
44x5+5
53x5+5x3 sets. very solid. ballistic squats feel so much better to me than negative accentuated ones.maybe thats why I tended towards dive bombing my power squats.
72x3+3x3 these were tough to hold on my shoulder. almost strained the left rotator trying to stabilize the rack. legs feel strong though.
swing squats( just grab the horns-feel warmed up now)
53x10x3
72x5x3 sets ( right forearm tight) again legs feel good.
windmills
36x5+5
44x5+5x3 hips take forever to warm up!
supersetted with one foot bosu stands
actually held a left leg stand with eyes close for 3-4 seconds! not bad at all. right side about the same. Iw ill make the ten second challenge.
9am 15 minute stretch out.one foot stands on bosu.
KB squat cleans
was thinking of doing swing, flip squats but didnt want a "centered' exercise. wanted it assymetrical as my hips were tight.
36x5+5x2 these feel great
44x5+5
53x5+5x3 sets. very solid. ballistic squats feel so much better to me than negative accentuated ones.maybe thats why I tended towards dive bombing my power squats.
72x3+3x3 these were tough to hold on my shoulder. almost strained the left rotator trying to stabilize the rack. legs feel strong though.
swing squats( just grab the horns-feel warmed up now)
53x10x3
72x5x3 sets ( right forearm tight) again legs feel good.
windmills
36x5+5
44x5+5x3 hips take forever to warm up!
supersetted with one foot bosu stands
actually held a left leg stand with eyes close for 3-4 seconds! not bad at all. right side about the same. Iw ill make the ten second challenge.
Friday, July 08, 2005
TGIF
man I barely made it into the gym today. Long ass day as Fridays always are now and woke up not happy.three cups of coffee instead of my usual two and a nap before I trained. The only thing that got me off my ass was my wife giving me permission to miss the session: " You've only skipped one training session in the last twenty years I've know you, whats two?"
The beginining of the slide is what it is. I got up.
H2H routine. this makes a great warmup and lazy day workout
18x one set five reps each. hardest part is remembering all the moves.
26#x one set five reps each
36x one set five reps. this is a bit too heavy. good strength but I end up feeling my biceps. more hip drive needed but I'm still learning the moves so its heavy.
26x one set five reps.
underhand flips same hand catch 3x5 reps 26#
overhand flips same hadn catch 3x5 36# these are giving me a hard time for some reason. probably fatigue ;)
under grip flip into overgrip flip same hand five reps each 2 sets 36#
these were supersetting with one foot bosu stand s mainly left leg. allowed myself to touch and really got some good long turns in. much more comfortable. lots of weight on the heel. up and down the side of the bosu.
one kb swing
36x10+10
one arm two kb swings
23+36(62)x10+10 these are great. different from the regular version in a very distinct way.I like them better for some reason.
44+26(70)x10+10 powerful hip activation for me. much more so than one kb, even a heavy one.I think having the weight further up the forearm is part of it. different weight distribution and thereby leverage. Like lowering the bar down the back of the powersquat.
44+36(80) wow very solid reps.
more bosu in between sets, some marching sets.
kb cleans
53x8+8
53x10+10
53x12+12 this was actually tough. I love these.
datsit. not bad for a "missed" workout :))
The beginining of the slide is what it is. I got up.
H2H routine. this makes a great warmup and lazy day workout
18x one set five reps each. hardest part is remembering all the moves.
26#x one set five reps each
36x one set five reps. this is a bit too heavy. good strength but I end up feeling my biceps. more hip drive needed but I'm still learning the moves so its heavy.
26x one set five reps.
underhand flips same hand catch 3x5 reps 26#
overhand flips same hadn catch 3x5 36# these are giving me a hard time for some reason. probably fatigue ;)
under grip flip into overgrip flip same hand five reps each 2 sets 36#
these were supersetting with one foot bosu stand s mainly left leg. allowed myself to touch and really got some good long turns in. much more comfortable. lots of weight on the heel. up and down the side of the bosu.
one kb swing
36x10+10
one arm two kb swings
23+36(62)x10+10 these are great. different from the regular version in a very distinct way.I like them better for some reason.
44+26(70)x10+10 powerful hip activation for me. much more so than one kb, even a heavy one.I think having the weight further up the forearm is part of it. different weight distribution and thereby leverage. Like lowering the bar down the back of the powersquat.
44+36(80) wow very solid reps.
more bosu in between sets, some marching sets.
kb cleans
53x8+8
53x10+10
53x12+12 this was actually tough. I love these.
datsit. not bad for a "missed" workout :))
Thursday, July 07, 2005
Spinal loading during barbell squats: Kettlebells, Strength, Fitness, Martial Arts
Spinal loading during barbell squats: Kettlebells, Strength, Fitness, Martial Arts
Steve Maxwell on heavy barbell squatting. Hard to disagree with him.
Steve Maxwell on heavy barbell squatting. Hard to disagree with him.
Wednesday, July 06, 2005
Balancing quads and hams
I don't do too well on a diet of pure swings and snatches. Too much hip and not enough quad and my ham pulls my pelvis down and rotate my left leg out .Have to do those front squats and lunges and my gait improves almost immediately.THis is also true for farmers walks as well. Overload for gait.
5 AM RIS twenty minutes. I really needed this. Have to stretch out each morning. Have to.
1pm:
Bosu ball squats
bwx8x2
36x8( weight held on chest)
44x6x2 these KILL abs!
one foot bosu balance: got 45 seconds on left leg significantly better than last week.
JM drills on bosu eyes closed.
Windmills
26x5+5 this feel suprisingly good.
36x5+5 better. Starting my right side as a kind of "push/side press to the starting position. Takes SO much torque off my shoulder joint. Not the full ROM but the strong part.
44x5+5
53x5+5x2 very happy with form.
Bottoms up press:
36x3+3 this really gets my right lat perfectly. If I press it right with the lat my shoulder Doesnt hurt!
44x2+2 solid
53x1 each side. attempted a second each side and almost got it on the left. ties PR on BU press
53x1+1 better
44x3+3 strong!
kb lunges, low rack
36x8+8 these have NEVER felt better
53x8+8 can say they were easy.and thats never the case
72x8+8x2!!! big PR and strong.
53x12x2 left leg only strong.
bosu balance left leg only
45 secs x two attempts. should got the first one lost concentration. leg was stronger than first attempt.
1 minute 15 with tap offs two times.overload.
datsit.
5 AM RIS twenty minutes. I really needed this. Have to stretch out each morning. Have to.
1pm:
Bosu ball squats
bwx8x2
36x8( weight held on chest)
44x6x2 these KILL abs!
one foot bosu balance: got 45 seconds on left leg significantly better than last week.
JM drills on bosu eyes closed.
Windmills
26x5+5 this feel suprisingly good.
36x5+5 better. Starting my right side as a kind of "push/side press to the starting position. Takes SO much torque off my shoulder joint. Not the full ROM but the strong part.
44x5+5
53x5+5x2 very happy with form.
Bottoms up press:
36x3+3 this really gets my right lat perfectly. If I press it right with the lat my shoulder Doesnt hurt!
44x2+2 solid
53x1 each side. attempted a second each side and almost got it on the left. ties PR on BU press
53x1+1 better
44x3+3 strong!
kb lunges, low rack
36x8+8 these have NEVER felt better
53x8+8 can say they were easy.and thats never the case
72x8+8x2!!! big PR and strong.
53x12x2 left leg only strong.
bosu balance left leg only
45 secs x two attempts. should got the first one lost concentration. leg was stronger than first attempt.
1 minute 15 with tap offs two times.overload.
datsit.
Tuesday, July 05, 2005
back to back
snatched hard yesterday and today we are doing more H2H drills in the park as Mike has to be at the NSCA converence Friday. Not bad at all,actually
Did the H2H routine I posted last week.Hard part was remembering the transitions but it worked out well .entire routine lasted about 4 minutes. didnt seem that long. Used the 26 and the 36 but mainly the 26. the jump tot he one pood was much harder than I thought. Mike of course used the 53, but he was working. not used to seeing that.......
Handstands
went right up this time but right lat and teres are tight. Did them on the concrete and it was much better.grass is uneven. felt like old times. I locked in a couple times and man it was like I could stay up forever. Nice.
will up the volume slowly.
datsit.about an hour and fifteen minutes.
Did the H2H routine I posted last week.Hard part was remembering the transitions but it worked out well .entire routine lasted about 4 minutes. didnt seem that long. Used the 26 and the 36 but mainly the 26. the jump tot he one pood was much harder than I thought. Mike of course used the 53, but he was working. not used to seeing that.......
Handstands
went right up this time but right lat and teres are tight. Did them on the concrete and it was much better.grass is uneven. felt like old times. I locked in a couple times and man it was like I could stay up forever. Nice.
will up the volume slowly.
datsit.about an hour and fifteen minutes.
Monday, July 04, 2005
Snatch Day
long long long ass day. seven clients in a row and almost all needed bodywork.on the fourth of july no less. then right to snatch. solo. its this shit that builds character.
snatch:
26x15+15
36x15+15
36x10+10
44x8+8
ok warmup over.
53x6+6
53x8+8
53x10+10
53x12+12
53x13+13
53x6+6
53x8+8 sprint style
53x10+10 fastest set of all /man, I feel better finishing than starting. I really need A LOT of warmup.
146 reps. 32 reps over last week.
one arm
one arm swings
53x20+20
72x12+12 HARD! man my hips are dead.
72x10+10 I am beat.
supposed to do front squat but I'm done.
datsit.
snatch:
26x15+15
36x15+15
36x10+10
44x8+8
ok warmup over.
53x6+6
53x8+8
53x10+10
53x12+12
53x13+13
53x6+6
53x8+8 sprint style
53x10+10 fastest set of all /man, I feel better finishing than starting. I really need A LOT of warmup.
146 reps. 32 reps over last week.
one arm
one arm swings
53x20+20
72x12+12 HARD! man my hips are dead.
72x10+10 I am beat.
supposed to do front squat but I'm done.
datsit.
Sunday, July 03, 2005
Fred Gardner: Smoking Marijuana Does Not Cause Lung Cancer
Fred Gardner: Smoking Marijuana Does Not Cause Lung Cancer
SO of course the Supreme Court think marijuana should be illegal. Brilliant! This study shows HEAVY smokers have LESS than the control groups chances of getting cancer. LESS!?!
SO of course the Supreme Court think marijuana should be illegal. Brilliant! This study shows HEAVY smokers have LESS than the control groups chances of getting cancer. LESS!?!
Jerks
today was clean and jerks. I've never been very good at these,in part, to weak legs. Well I am doing them as much as a leg movement as anything.great total body movement too.
clean and jerks
36x5+5
44x5+5
53x5+5x3 really taking my time and getting tight and set between each part.less of a push press and getting towards a true jerk.
72x2+2x 2 its freakin easier for me to press these things with just my shoulders than to get "help" with my legs. not good. lots of work here to be done..
Dip thrusts
44x5+5x2 just trying to get my legs into it without losing the connection to the bell while its in the rack postition.
DARCs
44x30
53x50 strong!
72x50 not bad either
72x40
53x60 suprisingly strong. excellent
Arm Bars
44x5+5
53x5+5x3 these are feeling better. datsit. was really tired from all the H2H and the sun the day before. not enough water.
clean and jerks
36x5+5
44x5+5
53x5+5x3 really taking my time and getting tight and set between each part.less of a push press and getting towards a true jerk.
72x2+2x 2 its freakin easier for me to press these things with just my shoulders than to get "help" with my legs. not good. lots of work here to be done..
Dip thrusts
44x5+5x2 just trying to get my legs into it without losing the connection to the bell while its in the rack postition.
DARCs
44x30
53x50 strong!
72x50 not bad either
72x40
53x60 suprisingly strong. excellent
Arm Bars
44x5+5
53x5+5x3 these are feeling better. datsit. was really tired from all the H2H and the sun the day before. not enough water.
Friday, July 01, 2005
Pistol workout strategies: Kettlebells, Strength, Fitness, Martial Arts
Pistol workout strategies: Kettlebells, Strength, Fitness, Martial Arts
Another classic Maxwell explanation of complex training stragegy.
Another classic Maxwell explanation of complex training stragegy.
Handstand and routines.just like the old days
H2H in the park with Mike.
took the 16 kg today and it was definitely more challenging. Mike likes to switch exercises virtually every set, which I dont like.I need a more defined routine ,done over and over.Its the OCD maybe :))
Routine One:H2H progressions
1) around the body pass
2) around leg pass/counter clock wise
3) figure eights
4)around leg pass underhand flip to opposite hand
5)around body pass / around leg pass
6) two hand swing flip
7)one hand flip alternate hand
8)one hand flip overhand to alternate hand
9)one hand swing/flip to opposite side catch
10)one hand swing/flip to opposite side snatch
this is a good start.
also:
tactical lunges
bottoms up snatches
swing flip squats push
Pavel told me to lower the reps and make it heavier. good advice.strength is always good.
handstands!!!
Yes I did the first handstands I have done in ten years or more.and they were not that hard.
combine 20 pounds les weight, a LOT more shoulder stability and overhead strength and strong hands and I am ready to do these again it seems.
This make me VERY happy . would love to be able to do some HS pushups as well someday. it also looks like it will really help my shoulder flexibility on the right side.
ya mon.
took the 16 kg today and it was definitely more challenging. Mike likes to switch exercises virtually every set, which I dont like.I need a more defined routine ,done over and over.Its the OCD maybe :))
Routine One:H2H progressions
1) around the body pass
2) around leg pass/counter clock wise
3) figure eights
4)around leg pass underhand flip to opposite hand
5)around body pass / around leg pass
6) two hand swing flip
7)one hand flip alternate hand
8)one hand flip overhand to alternate hand
9)one hand swing/flip to opposite side catch
10)one hand swing/flip to opposite side snatch
this is a good start.
also:
tactical lunges
bottoms up snatches
swing flip squats push
Pavel told me to lower the reps and make it heavier. good advice.strength is always good.
handstands!!!
Yes I did the first handstands I have done in ten years or more.and they were not that hard.
combine 20 pounds les weight, a LOT more shoulder stability and overhead strength and strong hands and I am ready to do these again it seems.
This make me VERY happy . would love to be able to do some HS pushups as well someday. it also looks like it will really help my shoulder flexibility on the right side.
ya mon.
Wednesday, June 29, 2005
two a days
Did two pretty decent workouts today. The first at Girya Kettlebell Bootcamp in the park! Took Monicas class and threw around the one pood for a solid half hour nonstop. havent dont that since Mikes swing madness. Then I taught the next class for 20 minutes and we did tons more swings! Light stuff feels so nice.
1 pm
swing flip squats( suprisingly tired from this am!)
36x10x2
53x10x8 sets this wasnt grueling but it was hard. short rests/sets. squat position feels great. very balanced between left and right legs
windmills
36x5+5x5 just form work. right shoulder hasnt been liking these lately.With the arm out to the side and not overhead it feels good. Its just the corkscrew ending that is hard to keep my traps down.
bottoms up cleans
36x5+5
53x5+5x2
had to stop for work.
not bad .
1 pm
swing flip squats( suprisingly tired from this am!)
36x10x2
53x10x8 sets this wasnt grueling but it was hard. short rests/sets. squat position feels great. very balanced between left and right legs
windmills
36x5+5x5 just form work. right shoulder hasnt been liking these lately.With the arm out to the side and not overhead it feels good. Its just the corkscrew ending that is hard to keep my traps down.
bottoms up cleans
36x5+5
53x5+5x2
had to stop for work.
not bad .
Tuesday, June 28, 2005
Diet, Weight Loss, Exercise, Fitness: What lean people are doing to get that way�the procedural consensus (Dorian Yates' secret!)
Diet, Weight Loss, Exercise, Fitness: What lean people are doing to get that way�the procedural consensus (Dorian Yates' secret!)
Want to get lean? Really lean? Here is the secret truth about how to do it. Masterfully explained again by Marty Gallagher.
Want to get lean? Really lean? Here is the secret truth about how to do it. Masterfully explained again by Marty Gallagher.
Slingshots and pommel horse circles
I've really enjoyed Jeff Martones H2H drill DVD. Something has drawn me to these drills and I assumed it was their gymnastics like nature of fairly complicated hand changes under load.Kind of like high bar and parallel bars.KB swings to me seem to be the polar opposite of gymnastics,mechanically.
In gymnastics you swing around your hands and the apparatus is grounded. With KBs the apparatus swings around you.Your body becomes the apparatus and the kb becomes the gymnast!trippy.
But doing slingshot around the body passes today I realized that they are the KB equivilant of pommel horse circles. Once I saw Jeff do it with such momentum( and I've recovered the shoudler flexibility) it feels remarkably similar to circles!Much like doing circles on one pommel, behind the back. not easy stuff!
Plus you can swing in the oppsite direction, something you never do in gymnastics.
side horse is the only gymnastics event thats main swing motion is in the transverse plane.the higher you keep your hips during circles the better.Like swinging the kb further away from you in the slingshot with a fast momentum. way cool ;}
Figure eights, slingshots and flips are changing the way I think aobut KB again. excellent.
In gymnastics you swing around your hands and the apparatus is grounded. With KBs the apparatus swings around you.Your body becomes the apparatus and the kb becomes the gymnast!trippy.
But doing slingshot around the body passes today I realized that they are the KB equivilant of pommel horse circles. Once I saw Jeff do it with such momentum( and I've recovered the shoudler flexibility) it feels remarkably similar to circles!Much like doing circles on one pommel, behind the back. not easy stuff!
Plus you can swing in the oppsite direction, something you never do in gymnastics.
side horse is the only gymnastics event thats main swing motion is in the transverse plane.the higher you keep your hips during circles the better.Like swinging the kb further away from you in the slingshot with a fast momentum. way cool ;}
Figure eights, slingshots and flips are changing the way I think aobut KB again. excellent.
Monday, June 27, 2005
Simplicity
Solo training again today and I got to train early as well. That is always a big thrill for me as I normally have to train after a full days work, pretty beat up. Training first thing is the best. I make my best gains if I get to train first. You give it your freshest energy and first priority.
I have to learn to experiment and play again in the gym, against the backdrop of simple exercises and a linear progression! LOL!! Two fish in opposite directions, thats me.
My snatch form has to reflect that. My DARCs are so good I need to get that into the snatch pull.
one arm swing warmup: committed to FULLY warming up before pushing it, no matter HOW long it takes..
36x12+12x3
snatch( ALL sets start with right arm)
36x8+8x2
36x12+12
44x6+6
53x6+6 using a steve cotter style hip throw it off then overhead in vertical pull
53x8+8 ragged, trying to hold static at top on right arm.
53x10+10 better push hips back AS I flip the wrist.keep bell in CLOSE on descent.
53x12+12
havent done THIS in awhile. its tough! snatches are tough!its not a swing and its MORE than a swing. the shoulder stability thing is huge.
72 reps
53x6+6
53x7+7
53x8+8
42 reps
total=114 got to keep track of volume again.training really is, as Louie says, math and physics. Oh, and Will.
one arm swing
53x10+10
72x8+8x3 this was stronger but still feeling formidable. Have to get stronger! more intention!work towards some numbers.
one kb front squat
53x5+5x3
72x3+3x2 not bad at all! stronger and deeper than last time I did them.
great workout. Simplicity is great. Simple and hard.
I have to learn to experiment and play again in the gym, against the backdrop of simple exercises and a linear progression! LOL!! Two fish in opposite directions, thats me.
My snatch form has to reflect that. My DARCs are so good I need to get that into the snatch pull.
one arm swing warmup: committed to FULLY warming up before pushing it, no matter HOW long it takes..
36x12+12x3
snatch( ALL sets start with right arm)
36x8+8x2
36x12+12
44x6+6
53x6+6 using a steve cotter style hip throw it off then overhead in vertical pull
53x8+8 ragged, trying to hold static at top on right arm.
53x10+10 better push hips back AS I flip the wrist.keep bell in CLOSE on descent.
53x12+12
havent done THIS in awhile. its tough! snatches are tough!its not a swing and its MORE than a swing. the shoulder stability thing is huge.
72 reps
53x6+6
53x7+7
53x8+8
42 reps
total=114 got to keep track of volume again.training really is, as Louie says, math and physics. Oh, and Will.
one arm swing
53x10+10
72x8+8x3 this was stronger but still feeling formidable. Have to get stronger! more intention!work towards some numbers.
one kb front squat
53x5+5x3
72x3+3x2 not bad at all! stronger and deeper than last time I did them.
great workout. Simplicity is great. Simple and hard.
Saturday, June 25, 2005
Clean and press
Shoulder was messed up all night. Teres and pecs were tight like they havent been in months. Spent mucho time hanging and stretching and thumping . Didnt even know if I could get my arm over my head this morning but it worked out fine.
Slingshot and figure eights warmup.
these are great now that I know how to do them right!
26 for three sets, ots fo reps.
36 for two sets excellent warm ups. these are in the routine now.
clean and push press
36x5+5x2
44x5+5x2 shoulder is tight but warming up
53x5+5x3 sets. slow rythym
cleans
72x5+5x3 sets. love these.
kb lunges( left leg has has farmers rack, right leg has chest rack)
36x8+8
53x8+8 x 3sets
H2H flips
5 minutes with 26. technique work. really getting the groove.
datsit.great workout. shoulder much better.
Slingshot and figure eights warmup.
these are great now that I know how to do them right!
26 for three sets, ots fo reps.
36 for two sets excellent warm ups. these are in the routine now.
clean and push press
36x5+5x2
44x5+5x2 shoulder is tight but warming up
53x5+5x3 sets. slow rythym
cleans
72x5+5x3 sets. love these.
kb lunges( left leg has has farmers rack, right leg has chest rack)
36x8+8
53x8+8 x 3sets
H2H flips
5 minutes with 26. technique work. really getting the groove.
datsit.great workout. shoulder much better.
Friday, June 24, 2005
Windmills
Feel the need to get back to a more linear system. Its the powerlifter in me. I've drifted away from my rep goal training and can feel the difference.Pick some specific lifts and go from specific goals in them.
You are either getting stronger or getting weaker. I think maintenance might be a lie.Of course at my age going backwards slowly is actually going forwards ;}
Windmills
18x5+5 going to warm these up very slowly as a stretch.
26x5+5
36x5+5 touching on the right side every rep now!
44x5+5 have to REALLY rotate the right arm back, almost like a bent press concept.Cant just hold it statically. Rotate back as I lean into it.
53x5+5 have to keep the reps up on these. will probably do eights eventually.
DARCS
44x40
53x50 these feel good.
72x40 Man! these were actually ROOTING me for the first time.
72x30
72x30 pure legs and hips for me. love it.
bottoms up cleans
36x5+5
53x5+5
72x3+3
72x3+3 these were solid!
arm bars
53x5+5x3 sets.
need to do these more regularly.
dats it more tomorrow am.
You are either getting stronger or getting weaker. I think maintenance might be a lie.Of course at my age going backwards slowly is actually going forwards ;}
Windmills
18x5+5 going to warm these up very slowly as a stretch.
26x5+5
36x5+5 touching on the right side every rep now!
44x5+5 have to REALLY rotate the right arm back, almost like a bent press concept.Cant just hold it statically. Rotate back as I lean into it.
53x5+5 have to keep the reps up on these. will probably do eights eventually.
DARCS
44x40
53x50 these feel good.
72x40 Man! these were actually ROOTING me for the first time.
72x30
72x30 pure legs and hips for me. love it.
bottoms up cleans
36x5+5
53x5+5
72x3+3
72x3+3 these were solid!
arm bars
53x5+5x3 sets.
need to do these more regularly.
dats it more tomorrow am.
Monday, June 20, 2005
solo training
Havent trained by myself in some time. I used to train solo all the time.Its harder and easier at the same time. Getting past inertia is definitely harder by yourself. There is no one there pushing you forward and getting started is tough. yet once I get going it is easeir. I only have to listen to my body and feel my own rythyms. I can train totally at my own pace,changing on the fly without having to discuss or explain things.
Workouts tend to be shorter, too.
swing/snatch
36x5 swings and 5 snatches per arm x 2
53x5+5 tweaked my right bicep/forearm on the first set. dammit. not bad but irritating.
53x5+5 x7 sets. arm is ok but I hate this injury. Didnt warm up enough. Most of my workout should be warmup it seems. :((
H2H flips
36# kb x20 two hand 360 deg flips x 2
36x10 flips per hand x2
36x10 flips per hand then 20 two handed flips
these are fun but I am worried about the biceps
windmills
36x4+4 x2 man these are tough after snatches
44x4+4
44x5+5x3 these are always a challenge for me.even when they go well.
kb front squat
36x8+8
44x6+6
53x6+6x2 sets not bad. started slowly but warmed up well. legs need these.
bosu ball squats 20 reps easy
bosu bal pistols : well well well. I almost did a pistol with my right leg and can see that I will be able to do so.at least on a bosu. AND I TRIED ONE WITH MY LEFT LEG holding on for balance. this is the first time I have even tried it and it went fairly well. Who knows. anothe KB WTF effect.
Farmers walk
(2) 53's x 2 laps
ice and emu for the arm now.
Workouts tend to be shorter, too.
swing/snatch
36x5 swings and 5 snatches per arm x 2
53x5+5 tweaked my right bicep/forearm on the first set. dammit. not bad but irritating.
53x5+5 x7 sets. arm is ok but I hate this injury. Didnt warm up enough. Most of my workout should be warmup it seems. :((
H2H flips
36# kb x20 two hand 360 deg flips x 2
36x10 flips per hand x2
36x10 flips per hand then 20 two handed flips
these are fun but I am worried about the biceps
windmills
36x4+4 x2 man these are tough after snatches
44x4+4
44x5+5x3 these are always a challenge for me.even when they go well.
kb front squat
36x8+8
44x6+6
53x6+6x2 sets not bad. started slowly but warmed up well. legs need these.
bosu ball squats 20 reps easy
bosu bal pistols : well well well. I almost did a pistol with my right leg and can see that I will be able to do so.at least on a bosu. AND I TRIED ONE WITH MY LEFT LEG holding on for balance. this is the first time I have even tried it and it went fairly well. Who knows. anothe KB WTF effect.
Farmers walk
(2) 53's x 2 laps
ice and emu for the arm now.
Sunday, June 19, 2005
Saturday, June 18, 2005
Lots of KB stuff
Went according to the new template today and started with swings. Used a two kb swing, something I have never liked before.
2 kb swing(parallel hands)
26'sx15
35'sx15x5 sets. 1 min/sets. much better with the parallel hand position, dont have to stand so wide.
bottoms up cleans
36x5+5
44x5+5
53x5+5
72x3+3 not bad at alll! these are getting easier
72x5+5 PR! nice.
72x5+5
two kb bottoms up cleans
26x5 cool move!
36x5 this is fun
44x3 getting tougher
53x3! ( after five tries or more)
kb press
44x5+5
53x3+3
72x3+3x2 went up well.
53x5+5 slow negs
DARC swing
44x40 ( inner thighs started to cramp) backed off.
very happy with todays volume,especially right after yesterdays work. feel good.
2 kb swing(parallel hands)
26'sx15
35'sx15x5 sets. 1 min/sets. much better with the parallel hand position, dont have to stand so wide.
bottoms up cleans
36x5+5
44x5+5
53x5+5
72x3+3 not bad at alll! these are getting easier
72x5+5 PR! nice.
72x5+5
two kb bottoms up cleans
26x5 cool move!
36x5 this is fun
44x3 getting tougher
53x3! ( after five tries or more)
kb press
44x5+5
53x3+3
72x3+3x2 went up well.
53x5+5 slow negs
DARC swing
44x40 ( inner thighs started to cramp) backed off.
very happy with todays volume,especially right after yesterdays work. feel good.
Friday, June 17, 2005
KB Basics
I think its a good idea to start each workout with some type of swing for awhile. I need to get this done much better. I can do it but I am not STRONG in it.And it is the basis for all the dynamic kb movements, the root. I have to get better rooted and swings are going to help that.
I also am going to take a hard style approach to it, going for multiple sets of lower reps and using compensatory acceleration. One, I much prefer training this way. It's much akin to powerlifting, especially the WSB approach with box squat doubles done for 12 sets with 45 sec rest /sets.Chains and bands accomodate resistance and you push as hard as you can as long as you can. Overloads the entire movement, much like kettlebell swings.
AS long as you are not coming off the ground you can apply force and overload the body.
Two, I despise doing low intensity high reps sets where the mental focus is putting out as LITTLE energy as possible. Just aint me. Too intense for that. I can do a hundred sets of ten but dont make me do 100 reps at once.
two hand swings and H2H between 20 and 30 reps and one arm swings 10-15 each side( consistent energy range between 40 and 60 seconds. Lactic acid system. done for multiple sets. 85-90 percent recovery between sets.
today:
one arm swing
36x12+12x2
53x10+10x3 sets/ really reaching back and snapping hips hard.
72x8+8
72x9+9
72x10+10 this was REALLY hard. max effort each rep.
360 deg swing flips/two hand
36x20 I love these
53x15
53x20 man the hands get off if they get tired!
53x20
53x20 Its wierd. I can do sets of 20-30 in H2H movements easy but in full swings they KILL!
windmills
36x5+5 first sets on right side were full to the ground. getting consistent good starts now
53x5+5x2 these are getting solid.
kb lunges, low rack
36x8+8
53x8+8x3 gots to do those legs now. these felt good. needed to get back to the low rack for glutes and lower my center of mass.
kb walk.low rack
53x2 laps have to do these too,even if I dont do much. they always help leg strength..
the key to strength is effort it seems. more than anything.maximum effort.
I also am going to take a hard style approach to it, going for multiple sets of lower reps and using compensatory acceleration. One, I much prefer training this way. It's much akin to powerlifting, especially the WSB approach with box squat doubles done for 12 sets with 45 sec rest /sets.Chains and bands accomodate resistance and you push as hard as you can as long as you can. Overloads the entire movement, much like kettlebell swings.
AS long as you are not coming off the ground you can apply force and overload the body.
Two, I despise doing low intensity high reps sets where the mental focus is putting out as LITTLE energy as possible. Just aint me. Too intense for that. I can do a hundred sets of ten but dont make me do 100 reps at once.
two hand swings and H2H between 20 and 30 reps and one arm swings 10-15 each side( consistent energy range between 40 and 60 seconds. Lactic acid system. done for multiple sets. 85-90 percent recovery between sets.
today:
one arm swing
36x12+12x2
53x10+10x3 sets/ really reaching back and snapping hips hard.
72x8+8
72x9+9
72x10+10 this was REALLY hard. max effort each rep.
360 deg swing flips/two hand
36x20 I love these
53x15
53x20 man the hands get off if they get tired!
53x20
53x20 Its wierd. I can do sets of 20-30 in H2H movements easy but in full swings they KILL!
windmills
36x5+5 first sets on right side were full to the ground. getting consistent good starts now
53x5+5x2 these are getting solid.
kb lunges, low rack
36x8+8
53x8+8x3 gots to do those legs now. these felt good. needed to get back to the low rack for glutes and lower my center of mass.
kb walk.low rack
53x2 laps have to do these too,even if I dont do much. they always help leg strength..
the key to strength is effort it seems. more than anything.maximum effort.
Help for Windmill problems: Kettlebells, Strength, Fitness, Martial Arts
Help for Windmill problems: Kettlebells, Strength, Fitness, Martial Arts
Perfect remedial drills and setup for windmills by Prof Maxwell.
Perfect remedial drills and setup for windmills by Prof Maxwell.
Thursday, June 16, 2005
Quads and leg balance
Can't believe how much better my walk is after ONE day of training my legs again with some static work. If I just swing or wide stance squat my hammies get too tight, pulls my pelvis under and my gait suffers. With quad and hip flexor strength my postural balance is much better( hips OVER my feet) lumbar curve is better and knee hurts less.
Amazing too how only one workout, good or bad can so seriously influence my body structure and hence, my pain levels.
Amazing too how only one workout, good or bad can so seriously influence my body structure and hence, my pain levels.
Wednesday, June 15, 2005
The basic two arm swing
Feel like my cardio is down even though I did the 80 rep DARC's last week.So back to basics with the two arm swing, my weakest exercise of all the swings. Especially done Hard Style.LOVE to train my weakness, yessiree.
Two hand swing
36x30
44x20 really reaching back and throwing the weight behind me.
53x20
53x25
53x25
53x25 MAN these are really hard done with the long ROM and max explosion as long as possible. I'm good til about twenty reps , max effort explosions then it just DIES!!!
twenty reps is about 40 seconds which is my best time range rep wise.
72x10
72x12
72x15 I need more of these.
swing, flip squats
44x7 man the knees are stiff!
53x7
53x8
53x9
53x10 now they are opening up.
72x3 wow. the timing is much different with this
72x5
72x5 much better. these are fun!
kb front squat( havent trained any direct legs in awhile. they are feeling weak.
36x5+5
53x5+5x2 decent depth ,close stance
bosu ball front squat
36x5+5x2 these are fun too.
datsit
Two hand swing
36x30
44x20 really reaching back and throwing the weight behind me.
53x20
53x25
53x25
53x25 MAN these are really hard done with the long ROM and max explosion as long as possible. I'm good til about twenty reps , max effort explosions then it just DIES!!!
twenty reps is about 40 seconds which is my best time range rep wise.
72x10
72x12
72x15 I need more of these.
swing, flip squats
44x7 man the knees are stiff!
53x7
53x8
53x9
53x10 now they are opening up.
72x3 wow. the timing is much different with this
72x5
72x5 much better. these are fun!
kb front squat( havent trained any direct legs in awhile. they are feeling weak.
36x5+5
53x5+5x2 decent depth ,close stance
bosu ball front squat
36x5+5x2 these are fun too.
datsit
Monday, June 13, 2005
Fatigue training
What I mean is training when I am fatigued. Today was not great. Trained at the studio to see whether we could attract any sidewalk traffic to come in a see what kb's are but it just wasnt good.
I am there too long to train there, I need a change of scenery. Too much like working.
swing snatch
36x10+10x2( 5 swings/ 5 snatches per arm)
44x8+8x2
53x10+10 just cannot drive my hips as long as I need to when I snatch as compared to when I swing. more hip drive/longer.
63x6+6 x3 YES! a perfect weight for me right now. heavy enough to command serious attention but NOT the two pood which currently not a good weight for me
damn new coating on the handle though- I freakin HATE it. got to get some sandpaper.need a 28 kg at Stones gym/.
53x10+10x4 sets not hard but I can feel the missed saturday workouts and the long work days.
feel tight and weak.
one arm swings
72x8+8x2
6+6 this was ok but hips are shot and weak.technique good though.
windmills
36x5+5x2
53x5+5 not bad. its all about balancing the right shoulder in the socket as I bend or my right side balance dissapears.
bent press
36x 3x3 left arm one inch from a full bent press. I am getting this( unfortunately only on my left side)
bent press static holds
36x5x3 right side. this was actually getting better..
datsit. I'm beat
I am there too long to train there, I need a change of scenery. Too much like working.
swing snatch
36x10+10x2( 5 swings/ 5 snatches per arm)
44x8+8x2
53x10+10 just cannot drive my hips as long as I need to when I snatch as compared to when I swing. more hip drive/longer.
63x6+6 x3 YES! a perfect weight for me right now. heavy enough to command serious attention but NOT the two pood which currently not a good weight for me
damn new coating on the handle though- I freakin HATE it. got to get some sandpaper.need a 28 kg at Stones gym/.
53x10+10x4 sets not hard but I can feel the missed saturday workouts and the long work days.
feel tight and weak.
one arm swings
72x8+8x2
6+6 this was ok but hips are shot and weak.technique good though.
windmills
36x5+5x2
53x5+5 not bad. its all about balancing the right shoulder in the socket as I bend or my right side balance dissapears.
bent press
36x 3x3 left arm one inch from a full bent press. I am getting this( unfortunately only on my left side)
bent press static holds
36x5x3 right side. this was actually getting better..
datsit. I'm beat
Saturday, June 11, 2005
Welcome to Tactical Athlete.com
Welcome to Tactical Athlete.com
A great ten minute workout by Jeff Martone.Kb's and squat thrust. oh yeah!
A great ten minute workout by Jeff Martone.Kb's and squat thrust. oh yeah!
Friday, June 10, 2005
The Two Pood.
The two pood kettlebell is a thick, imposing beast. It just sits there, looking very different from the 53 pounder; like heavyweight powerlifter looking at a runner. Knowing how much bigger and stronger he is without having to say it.
I love when I get to throw it around. As I keep getting lighter it seems to get bigger every week so it's important I do something with it to stay close.
Too tired to do any endurance today I pressed. Havent pressed anything really in a month. Shoulders are feeling good. A coincidence?
bottoms up press
26x5+5
36x3+3 both shoulders actually feel okay.
44x1+1 yes!
53x1+1!!!! PR! excellent. good control. the fact that my shoulders didnt hurt as I pressed helped.
53xX+X a couple attempts each side but loosing it midway. tigher LATS.
53x1+1!!went up SO EASY. hit a groove and it popped!used my whole body but these are SOOOO tough. have to be tight all over
44x2+2 PR this was strong
regular clean/press
44x5+5
53x5+5 easy
72x3+3! not bad although right arm is loosing it if its the second arm on the last rep.
72x3+2 right arm
72x3+3 man these are tough after the bottoms ups too.
one arm cleans
53x8+8
72x5+5x3 these were strong. short rest/sets
kb arm bar
44x5+5
53x5+5
72x3+3 this is a pr too. strong day for feeling so tired :]]
H2Hflips
under and over flips with 1 pood. Inside the gym so I had to make them! love this stuff. ten minutes. used the 44 for the first time
farmers walk
36 and 44 in rack and farmers combo walks . 20o feet repeats. three times. these are really helping my gate and my shoulder. have to do them fresh one day.
datsit.
I love when I get to throw it around. As I keep getting lighter it seems to get bigger every week so it's important I do something with it to stay close.
Too tired to do any endurance today I pressed. Havent pressed anything really in a month. Shoulders are feeling good. A coincidence?
bottoms up press
26x5+5
36x3+3 both shoulders actually feel okay.
44x1+1 yes!
53x1+1!!!! PR! excellent. good control. the fact that my shoulders didnt hurt as I pressed helped.
53xX+X a couple attempts each side but loosing it midway. tigher LATS.
53x1+1!!went up SO EASY. hit a groove and it popped!used my whole body but these are SOOOO tough. have to be tight all over
44x2+2 PR this was strong
regular clean/press
44x5+5
53x5+5 easy
72x3+3! not bad although right arm is loosing it if its the second arm on the last rep.
72x3+2 right arm
72x3+3 man these are tough after the bottoms ups too.
one arm cleans
53x8+8
72x5+5x3 these were strong. short rest/sets
kb arm bar
44x5+5
53x5+5
72x3+3 this is a pr too. strong day for feeling so tired :]]
H2Hflips
under and over flips with 1 pood. Inside the gym so I had to make them! love this stuff. ten minutes. used the 44 for the first time
farmers walk
36 and 44 in rack and farmers combo walks . 20o feet repeats. three times. these are really helping my gate and my shoulder. have to do them fresh one day.
datsit.
Wednesday, June 08, 2005
DARC's
Really tired and sore. didnt know what to expect.
windmills
36x5+5x2
44x5+5x2gonna do these almost everyday.
DARC swings44x30
53x30
53x40
53x60
53x80 NICE! Hit my next number fairly easily. hadnt really planned on it either.
Conciously slowed my breathing down very early and breathed through the mouth not the nose from the start.
Overhead lunges
36x5+5 each hand x 4 sets. these are WEAK.
Havent done them for awhile.Going to start doing only left leg forward and changing the kb into alternate hands. works the weak left leg, stretches the tight right leg and strengthens the weak right shoulder.we'll see, lol.....
bosu ball lungesbodyweight 5 minutes.
windmills
36x5+5x2
44x5+5x2gonna do these almost everyday.
DARC swings44x30
53x30
53x40
53x60
53x80 NICE! Hit my next number fairly easily. hadnt really planned on it either.
Conciously slowed my breathing down very early and breathed through the mouth not the nose from the start.
Overhead lunges
36x5+5 each hand x 4 sets. these are WEAK.
Havent done them for awhile.Going to start doing only left leg forward and changing the kb into alternate hands. works the weak left leg, stretches the tight right leg and strengthens the weak right shoulder.we'll see, lol.....
bosu ball lungesbodyweight 5 minutes.
KB correcting
I think it is Com Jeff Martone who is credited with the idea of a ‘self correcting” exercise. If not my apologies. Basically learn to do it right fast or suffer the consequences.After years of trying to balance my body via micro managing it with variations on isolation exercises;even the “functional” ones on balls and boards, it seems this “body as a unit” thing really works. And has very deep applications. The late, great Dr Mel Siff told me the body knows movements, not muscles, and training hasn’t been the same since for me. After seeing what it is doing to me and my clients I believe there might be a “kettlebell correcting” effect, especially for the deconditioned population , although it is certainly not limited to that at all. As they will build you up if you are thin and slim you down if you are heavy I think the basic kb movments create a unique balance in the body as they require that you move from such a balanced position of power. The body knows how to use the right muscles if you give it the right movements.
It was great torturing you guys this weekend: Kettlebells, Strength, Fitness, Martial Arts
It was great torturing you guys this weekend: Kettlebells, Strength, Fitness, Martial Arts
This is what separates great instructors from most of the poseurs out there.You cant lead someone to a place you've never been before.
This is what separates great instructors from most of the poseurs out there.You cant lead someone to a place you've never been before.
Monday, June 06, 2005
Sleep is good.
Slept 12 hours straight Saturday night, which must be some kind of recent record for me in the last 15 years. Didnt do shit Sunday either except rest, in the classic sense. I needed it but man do I get stiff if I miss a day of stretching things out. Waaaay too stiff. Pathetic.
Swing/Snatch
one swing, one snatch. great drill for reinforcing the hip snap for the snatch.
26x10+10
36x8+8
44x5+5
53x4+4 ( 4 swings alternating with 4 snatches, each arm)
53x5+5
53x6+6(22 reps each side, not bad)
53x7+7 I LOVE this drill The snatches were positively easy when I actually remembered to swing!
windmills
36x6+6x2 best right had start EVER. Have to keep the bell over my shoulder perfectly as I lean. My shoulder stability is worse than I thought yet better than ever! LOL!!
44x6+6
44x7+7 I need to do some higher reps on these.
53x5+5 strong,touching each rep each side.
53x6+6
53x7+7 great! very happy here.
bottoms up cleans
36x5+5
44x5+5
53x5+5 have to clean IN towards midline of the body to really nail the lat into these. big cue.love these too.
72x3+3 YES! solid
72x4+3
72x3+3
Bent press static holds
doing these as a lat and hip developer.
53x5x5. right arm only. getting better.
out of time but have to do a demo tomorrow at Girya so it will be good to save some energy
BW= 164.6
BF=12.5%
datsit.
Swing/Snatch
one swing, one snatch. great drill for reinforcing the hip snap for the snatch.
26x10+10
36x8+8
44x5+5
53x4+4 ( 4 swings alternating with 4 snatches, each arm)
53x5+5
53x6+6(22 reps each side, not bad)
53x7+7 I LOVE this drill The snatches were positively easy when I actually remembered to swing!
windmills
36x6+6x2 best right had start EVER. Have to keep the bell over my shoulder perfectly as I lean. My shoulder stability is worse than I thought yet better than ever! LOL!!
44x6+6
44x7+7 I need to do some higher reps on these.
53x5+5 strong,touching each rep each side.
53x6+6
53x7+7 great! very happy here.
bottoms up cleans
36x5+5
44x5+5
53x5+5 have to clean IN towards midline of the body to really nail the lat into these. big cue.love these too.
72x3+3 YES! solid
72x4+3
72x3+3
Bent press static holds
doing these as a lat and hip developer.
53x5x5. right arm only. getting better.
out of time but have to do a demo tomorrow at Girya so it will be good to save some energy
BW= 164.6
BF=12.5%
datsit.
Saturday, June 04, 2005
Girya Strength first demo and open house.
We had 15 people or so show up this morning for our first open house/demo at Girya Palo Alto. I had no real idea of what to expect and was very pleased at the turnout. A combination of new people from the ad, current clients, old clients as well as old friends. Got to work with a number of very diverse people and expose them to kettlebells and to my friend the swing.
People were shocked at how much worked it produced in their bodies as well as how much fun it was. I was also impressed and amazed at the power of the KB at how quickly the average person could learn how to do a decent swing.
I am also starting to rethink my idea of starting people witha very light KB. If its too light they cant swing it very well as the downward force isnt great enough. Having to do this so quickly certainly isnt ideal but I gets you down to brass tacks pretty fast!
Very interesting to watch peoples ability to use their hips and how greatly it varied.
the moves that got shown were:
two arm swing
one arm swing
cleans
presses
windmills
arm bar
transfers happened very naturally when you told people to do the other arm. so add that one in.
Seven basic moves. for everyone.
People were shocked at how much worked it produced in their bodies as well as how much fun it was. I was also impressed and amazed at the power of the KB at how quickly the average person could learn how to do a decent swing.
I am also starting to rethink my idea of starting people witha very light KB. If its too light they cant swing it very well as the downward force isnt great enough. Having to do this so quickly certainly isnt ideal but I gets you down to brass tacks pretty fast!
Very interesting to watch peoples ability to use their hips and how greatly it varied.
the moves that got shown were:
two arm swing
one arm swing
cleans
presses
windmills
arm bar
transfers happened very naturally when you told people to do the other arm. so add that one in.
Seven basic moves. for everyone.
Thursday, June 02, 2005
Complete back conditioning for grappling: Kettlebells, Strength, Fitness, Martial Arts
Complete back conditioning for grappling: Kettlebells, Strength, Fitness, Martial Arts
Ah another one for the archives!Prof Maxwell again on back care.
Ah another one for the archives!Prof Maxwell again on back care.
Wednesday, June 01, 2005
Discipline
It seems to me that progress in training, or in life for that matter, comes down to one thing: can you make yourself do something you don't want to do.
If you can than you can accomplish pretty much anything you choose. If you can't, then virtually nothing. Because sooner or later you're going to run into something that REQUIRES you do something you find unpleasant, painful or just plain hard.And if you can' t then everything stops there.
If you can than you can accomplish pretty much anything you choose. If you can't, then virtually nothing. Because sooner or later you're going to run into something that REQUIRES you do something you find unpleasant, painful or just plain hard.And if you can' t then everything stops there.
more swings with Mike
Another fun wednesday with mutant mike.
Windmills
18x5+5
26x5+5
36x5+5 Might actually be figuring this side out.
44x5+5x2 grease the groove.
swing,flip squats
36x5
44x7
53x10+10!! woo hoo! these were actually easy. most I have ever done was 6x10. squats were deep as well. almost ready for the two pood here.
Crescent swings
36x 5 minutes then I cut my foot! Going barefoot in the grass has its disadvantages. no biggie.Probably better to do these at girya on the mats.
datsit.
Windmills
18x5+5
26x5+5
36x5+5 Might actually be figuring this side out.
44x5+5x2 grease the groove.
swing,flip squats
36x5
44x7
53x10+10!! woo hoo! these were actually easy. most I have ever done was 6x10. squats were deep as well. almost ready for the two pood here.
Crescent swings
36x 5 minutes then I cut my foot! Going barefoot in the grass has its disadvantages. no biggie.Probably better to do these at girya on the mats.
datsit.
Tuesday, May 31, 2005
Girya Strength Rocks! : Kettlebells, Strength, Fitness, Martial Arts
Girya Strength Rocks! : Kettlebells, Strength, Fitness, Martial Arts
Kudos from Mike Mahler.These are the things that mean something to me.
Kudos from Mike Mahler.These are the things that mean something to me.
Monday, May 30, 2005
Pavel's Weekly Russian Kettlebell Challenge Tip
Pavel's Weekly Russian Kettlebell Challenge Tip
Now THIS is KB training at its best.Strength and conditioning at the same time by Pavel.
Now THIS is KB training at its best.Strength and conditioning at the same time by Pavel.
Snatches
tough tough day today. Too distracted to find my groove . One of these just get through it days.
snatch
26x5+5
36x5+5
44x5+5
53x6+6
53x8+8
53x10+10 not finding my hips enough.
53x11+11
53x12+12
53x10+10
53x8+8
windmills
36x5+5
53x5+5x5 sets! yes now this was on.Got my right side to touch on all five reps on my last two sets. best this has been.
one arm swings
53x10+10
53x12+12
53x14+14
53x16+16
this kicked my butt. Mike C was here today and the pace was fast.
arms bars
36x5+5
44x5+5
53x5+5x3 sets
datsit.
snatch
26x5+5
36x5+5
44x5+5
53x6+6
53x8+8
53x10+10 not finding my hips enough.
53x11+11
53x12+12
53x10+10
53x8+8
windmills
36x5+5
53x5+5x5 sets! yes now this was on.Got my right side to touch on all five reps on my last two sets. best this has been.
one arm swings
53x10+10
53x12+12
53x14+14
53x16+16
this kicked my butt. Mike C was here today and the pace was fast.
arms bars
36x5+5
44x5+5
53x5+5x3 sets
datsit.
Sunday, May 29, 2005
The Tin man
walking around stiff as a board today after my 14 hour day yesterday at work and at Mike Mahlers seminar I am amazed how stiff and sore I get from NOT training. Just from daily life. I hardly did anything yesterday, in a real work sense, other than standing on my feet for many hours but I am one tight and hurting puppy today.
It also reminds me that I am not stretching enough. It always makes a difference with lower body spasms and too much tension.When I get too caught up in volume and training intensity and dont give enough time to light stretching out it always catches up with me.
It also reminds me that I am not stretching enough. It always makes a difference with lower body spasms and too much tension.When I get too caught up in volume and training intensity and dont give enough time to light stretching out it always catches up with me.
Friday, May 27, 2005
Fridays are always hard
Havent had a Friday workout in----FOREVER--- that wasnt tough. Its just the END of the weak and I be tired. Its also my longest workday and earliest wake up( 3:45 AM). doesnt make for high energy or strength. Just a " get through it" workouut. But get through it I do. Cause THOSE are the workouts that really make you strong.
swing flip squats
36x10
44x10x2
53x10x6 sets
Rapidly becoming my favorite KB exericse of ALL. It gets everything and it flows.
bottoms up cleans
36x5+5
36x5+5 these are getting SOLID.
44x5+5
53x5+5x3
x6+6x2
KB Waiter walks ( barefoot in grass)
One arm overhead as you walk. these are TOUGH on my right side.
26x 200 feet.
36x200 feetx2
36 above and 36 at side x200feet x2
man I NEED these walking drills. I am so weak in them.
datsit. Mike Mahlers seminare tomorrow and I do my first seminar presentation. talking about posture and injuries. This will be great!Bringing a foam roller, a stick and a jumpstretch band.
swing flip squats
36x10
44x10x2
53x10x6 sets
Rapidly becoming my favorite KB exericse of ALL. It gets everything and it flows.
bottoms up cleans
36x5+5
36x5+5 these are getting SOLID.
44x5+5
53x5+5x3
x6+6x2
KB Waiter walks ( barefoot in grass)
One arm overhead as you walk. these are TOUGH on my right side.
26x 200 feet.
36x200 feetx2
36 above and 36 at side x200feet x2
man I NEED these walking drills. I am so weak in them.
datsit. Mike Mahlers seminare tomorrow and I do my first seminar presentation. talking about posture and injuries. This will be great!Bringing a foam roller, a stick and a jumpstretch band.
Wednesday, May 25, 2005
Wednesday with Mikey
Wednesday is my toughest training day because thats when Mikey comes over to show us all how to do kettlebells properly. The man is a physical genius and I dont throw that word around lightly.
He is so amazingly creative with what he does with a kettlebell it has to be seen to be believed. So strong but fluid at the same time. the kettlebell lets that happen. You cant do that with any other weight tool. You have to tame the arc to master the kettlebell and mike has that down.Big mits help too.
DARC swings
36x30
36x20
53x30
53x20
72x30 this really shows me where my legs are.
72x35
72x40 this was "interesting".
72x50
I think I would have rather done 80 with the 53! OUCH!!!AND my goal is 100? what's wrong with me.?This reminds me of climbing hills on a ten speed more than it does anything else. Pure pain with no where to go. You can always ride the momentum a little bit and keep going. IF you want to.
windmills
36x5+5
36x5+5
44x5+5x3 further adventures in my twisted hips and spine. man am I crooked.and I think I tore some lat tissue when I dislocated my shoulder in '77. it looks different from the left.
H2H flips
36x10 minutes. these are getting better.
kb catch( 2 person) this is wierd. and fun. gotta do this outside~!
Damn, forgot to do overhead squats.Good thing I dont write things down ;}}
datit,
He is so amazingly creative with what he does with a kettlebell it has to be seen to be believed. So strong but fluid at the same time. the kettlebell lets that happen. You cant do that with any other weight tool. You have to tame the arc to master the kettlebell and mike has that down.Big mits help too.
DARC swings
36x30
36x20
53x30
53x20
72x30 this really shows me where my legs are.
72x35
72x40 this was "interesting".
72x50
I think I would have rather done 80 with the 53! OUCH!!!AND my goal is 100? what's wrong with me.?This reminds me of climbing hills on a ten speed more than it does anything else. Pure pain with no where to go. You can always ride the momentum a little bit and keep going. IF you want to.
windmills
36x5+5
36x5+5
44x5+5x3 further adventures in my twisted hips and spine. man am I crooked.and I think I tore some lat tissue when I dislocated my shoulder in '77. it looks different from the left.
H2H flips
36x10 minutes. these are getting better.
kb catch( 2 person) this is wierd. and fun. gotta do this outside~!
Damn, forgot to do overhead squats.Good thing I dont write things down ;}}
datit,
Tuesday, May 24, 2005
Monday, May 23, 2005
So much for my no routine routine.....
OCD wins out again
heres a great schedule
monday
snatch
windmill
bottums up clean
tuesday
morrison get ups
Arm bar
wednesday
overhead squat
Darc swings
H2H flips
friday
kb cleans
windmill
lunge
saturday
two hand swing
swing flip squat
waiters/farmers walk
heres a great schedule
monday
snatch
windmill
bottums up clean
tuesday
morrison get ups
Arm bar
wednesday
overhead squat
Darc swings
H2H flips
friday
kb cleans
windmill
lunge
saturday
two hand swing
swing flip squat
waiters/farmers walk
Snatches
Now that I dont have to train for the RKC snatch test, snatch workouts are fun again. I love this movement, I just dont like doing it to muscular and cardiovascular failure. Its such a fast and fluid exercise.Sometimes it you go to snatch it and you dont know how the bell got overhead. It kind of "just happens".
Now that I dont feel compelled to use the 72 for high rep snatches it takes a lot of pressure of the move as well. I can do the 53 safely any number of ways. With the 2 pood there is only one safe path.Getting too light for that thing.
And too old,lol!
snatch
26x5+5
36x5+5
44x5+5
53x10+10x 6 sets only 120 reps. felt harder than that. will work up to 10X10x10. 200 reps. now thats a lot in one workout.
windmills
36x4+4 have to REALLY pull the right shoulder down for the rotation to work.Major concious effort whereas on the left side I dont have to think about it. It just happens.
36x4+4
44x5+5 much better touching on right side.
53x5+5x4 sets solid.
turkish getups
26x2+2 ug, my right side hates this.
36x2+2
36x2+2 outside. LOTS harder on grass.this is not a great move for me.
datsit.
Now that I dont feel compelled to use the 72 for high rep snatches it takes a lot of pressure of the move as well. I can do the 53 safely any number of ways. With the 2 pood there is only one safe path.Getting too light for that thing.
And too old,lol!
snatch
26x5+5
36x5+5
44x5+5
53x10+10x 6 sets only 120 reps. felt harder than that. will work up to 10X10x10. 200 reps. now thats a lot in one workout.
windmills
36x4+4 have to REALLY pull the right shoulder down for the rotation to work.Major concious effort whereas on the left side I dont have to think about it. It just happens.
36x4+4
44x5+5 much better touching on right side.
53x5+5x4 sets solid.
turkish getups
26x2+2 ug, my right side hates this.
36x2+2
36x2+2 outside. LOTS harder on grass.this is not a great move for me.
datsit.
Sunday, May 22, 2005
Saturday fun
A little bit of everything.two hand swings36x30
36x20
44x10 swings, 10 swing squats, 10 swings
53x10x5 swing,flip squats . I love this move. each rep got deeper.
overhead lunges18x5+526x5+5 man this REALLY works my right shoulder stability
36x5+5
44x5+5 I like this too.
H2H Kb flips: ten minutes outside. over the top an under hand flips about ten to fifteen each side.
walking swings 2 laps with 36.one hour workout. short and sweet.
36x20
44x10 swings, 10 swing squats, 10 swings
53x10x5 swing,flip squats . I love this move. each rep got deeper.
overhead lunges18x5+526x5+5 man this REALLY works my right shoulder stability
36x5+5
44x5+5 I like this too.
H2H Kb flips: ten minutes outside. over the top an under hand flips about ten to fifteen each side.
walking swings 2 laps with 36.one hour workout. short and sweet.
Friday, May 20, 2005
The movements
1) two hand swing
2) one hand swing
3) Transfers
4) Snatch
5) Windmill
6) Turkish Get up
7) Arm Bars
8) Morrison Get Up
9) Swing squats
10) Lunges ( 3 rack positions)
11) swing, flip, squat, pushpress hybrid
12)Bottoms up clean
13) Farmers walk
14) Waiters walk
15) Overhead squat
16) KB clean
17) Crescent swing
18) Walking swing
19) KB swing flips
20) Slingshot
2) one hand swing
3) Transfers
4) Snatch
5) Windmill
6) Turkish Get up
7) Arm Bars
8) Morrison Get Up
9) Swing squats
10) Lunges ( 3 rack positions)
11) swing, flip, squat, pushpress hybrid
12)Bottoms up clean
13) Farmers walk
14) Waiters walk
15) Overhead squat
16) KB clean
17) Crescent swing
18) Walking swing
19) KB swing flips
20) Slingshot
Shoulder revelation
I just had a revelation. Just as my knee seems to be able to tolerate, or actually LIKE swinging movements as opposed to static squats I bet I should lay off the heavy pressing for my shoulders and just concentrate on the stabilization exercises such as Turkish get ups, snatch and windmill. just as I cant do pullups or rows or isolation exercises like that I probably shouldnt direct press anymore.
My shoulder never feels good afterwards.Especially with the two pood. :((I guess I will be balancing out my lower body.
BUT it does like lots of rack postitions. This is good.
My shoulder never feels good afterwards.Especially with the two pood. :((I guess I will be balancing out my lower body.
BUT it does like lots of rack postitions. This is good.
Grinds
I decided to forget the idea of finding the perfect routine and I have just put a list of my top twenty exercises on the blackboard and do what I feel each workout. I either do snatch, windmill or a high rep swing as my main exercise. then follow up with the exericse I didnt do, with less intensity, and then a fun exercise( hand to hand flips, farmers walk, bottoms up cleans,etc).
I'm ready to focus on deepening my skill with all these exercises. Had a real breakthrough on windmills today, following mondays great( and weird) windmill session. Kept my right foot more forward( I am already twisting to the left structurally, no need to help it more)and focused on leaning forward, not sitting back and BAM! I was fingers to the floor each rep! FINALLY!!!
ALso let more weight come onto my front foot and this helped a lot as well.I really read too much into things and do better when I go by feel. I should know this by now.
windmills
18x5+5
26x5+5 better right from the start. lots of overhead stretching with right arm
36x5+5 feels little right hammie overstretch. its not used to this position
44x5+5 best ever. feels like a freakin WINDMILL for a change!
53x5+5x4 sets. yeah.
44x5+5
36x8+8 need to explore more varied rep ranges here.
kb press
53x5+5x2 long cycle version one clean one press
53x5+5 press only. right teres is tight and so is shoulder. need to do arm bars.
72x3+3 havent done this in a few weeks
72x3+3 better, nowhere near tight enough. heavy weights force you to get tight.
72x3+3
53x5+5 strict
kb cleans
53x10+10
72x5+5x5 these felt great. fast and easy. lots of leg and hip.
RIS with JS band for windmill. this is really helping my position I think, PUlling myself down into the windmill.
Overhead squat with JS bands, working on position and stretching my shoulder out.
datsit.
ps havent had almonds in the am for the last three days and havent felt any energy lag. This will help get me to 160 and under 10 % BF. This warrior diet ROCKS!!!
I'm ready to focus on deepening my skill with all these exercises. Had a real breakthrough on windmills today, following mondays great( and weird) windmill session. Kept my right foot more forward( I am already twisting to the left structurally, no need to help it more)and focused on leaning forward, not sitting back and BAM! I was fingers to the floor each rep! FINALLY!!!
ALso let more weight come onto my front foot and this helped a lot as well.I really read too much into things and do better when I go by feel. I should know this by now.
windmills
18x5+5
26x5+5 better right from the start. lots of overhead stretching with right arm
36x5+5 feels little right hammie overstretch. its not used to this position
44x5+5 best ever. feels like a freakin WINDMILL for a change!
53x5+5x4 sets. yeah.
44x5+5
36x8+8 need to explore more varied rep ranges here.
kb press
53x5+5x2 long cycle version one clean one press
53x5+5 press only. right teres is tight and so is shoulder. need to do arm bars.
72x3+3 havent done this in a few weeks
72x3+3 better, nowhere near tight enough. heavy weights force you to get tight.
72x3+3
53x5+5 strict
kb cleans
53x10+10
72x5+5x5 these felt great. fast and easy. lots of leg and hip.
RIS with JS band for windmill. this is really helping my position I think, PUlling myself down into the windmill.
Overhead squat with JS bands, working on position and stretching my shoulder out.
datsit.
ps havent had almonds in the am for the last three days and havent felt any energy lag. This will help get me to 160 and under 10 % BF. This warrior diet ROCKS!!!
Thursday, May 19, 2005
Beggining strength training for teenagers and young adults: Kettlebells, Strength, Fitness, Martial Arts
Beggining strength training for teenagers and young adults: Kettlebells, Strength, Fitness, Martial Arts
Nobody cuts to the chase about training more concisely than Steve Maxwell. Great information aobut training kids.
Nobody cuts to the chase about training more concisely than Steve Maxwell. Great information aobut training kids.
GiryaStrength.com is Live.
The new home of Girya Kettlebell Training. A new era in my career and my training.Growth is good.
Rifs training log
Now that I have a real website that links to this blog I thought I would start keeping my workouts and thoughts about training, nutrition and injuries online. So this is the first entry although today is my off day so NO TRAINING.
Of course recovery is the most important limitation of training intensity. That is you can only train as hard as you can recover from. THis is why so many turn to ergonomic aids such as anabolic steroids and anabolic supplements. Of course the most important recovery aid is REST.
If there is no down time, I mean REAL sit back and put your feet up down time, recovery becomes very difficult. As will increases in training intensity and progress towards your goals.
Active recovery is almost as good as pure downtime.SO things such as joint mobility, flexibility work, hydrotherapy and massage really speed up your recovery ability. At my age and with my injuries if I sit around too much I get as stiff as not recovering enough. So as usual, the key is balance.
Of course recovery is the most important limitation of training intensity. That is you can only train as hard as you can recover from. THis is why so many turn to ergonomic aids such as anabolic steroids and anabolic supplements. Of course the most important recovery aid is REST.
If there is no down time, I mean REAL sit back and put your feet up down time, recovery becomes very difficult. As will increases in training intensity and progress towards your goals.
Active recovery is almost as good as pure downtime.SO things such as joint mobility, flexibility work, hydrotherapy and massage really speed up your recovery ability. At my age and with my injuries if I sit around too much I get as stiff as not recovering enough. So as usual, the key is balance.
Wednesday, May 18, 2005
Rest periods for ladder sets: Kettlebells, Strength, Fitness, Martial Arts
Rest periods for ladder sets: Kettlebells, Strength, Fitness, Martial Arts
the ladder explained by Mr.Steve Maxwell.
the ladder explained by Mr.Steve Maxwell.
Tuesday, May 17, 2005
Sunday, May 15, 2005
Saturday, May 14, 2005
Sunday, May 08, 2005
Thursday, May 05, 2005
Tuesday, May 03, 2005
Monday, May 02, 2005
Saturday, April 30, 2005
Its not just about the pt test either: Kettlebells, Strength, Fitness, Martial Arts
Its not just about the pt test either: Kettlebells, Strength, Fitness, Martial Arts
Now THIS is a real world endorsement for KB training.
Now THIS is a real world endorsement for KB training.
Thursday, April 21, 2005
Wednesday, April 20, 2005
Circular Strength Training Magazine CircularStrengthMag.com
Circular Strength Training Magazine CircularStrengthMag.com
Ori Homfleker explains the Warrior diet, as interviewed by my new friend Bill Fox.
Ori Homfleker explains the Warrior diet, as interviewed by my new friend Bill Fox.
Monday, April 18, 2005
Diet Basics, Fitness, Exercise, and Weight Loss with Marty Gallagher
Diet Basics, Fitness, Exercise, and Weight Loss with Marty Gallagher
Apr 18 A great blog entry by Gallagher. he captures PERECTLY what it is like to get into the power zone before a heavy squat or pull.
Apr 18 A great blog entry by Gallagher. he captures PERECTLY what it is like to get into the power zone before a heavy squat or pull.
Monday, April 11, 2005
Officer needing advice.: Kettlebells, Strength, Fitness, Martial Arts
Officer needing advice.: Kettlebells, Strength, Fitness, Martial Arts
great wisdom from SSGT. Nate Morrison. His Milfitmag.com is a great website
great wisdom from SSGT. Nate Morrison. His Milfitmag.com is a great website
Tuesday, April 05, 2005
Saturday, April 02, 2005
Friday, April 01, 2005
Untitled Document
Pistols
the definitive pistol article from the mutant Pistol Master himself.Man I wish I could do pistols.
the definitive pistol article from the mutant Pistol Master himself.Man I wish I could do pistols.
Wednesday, March 30, 2005
Adifferent kind of answer: Kettlebells, Strength, Fitness, Martial Arts
Adifferent kind of answer: Kettlebells, Strength, Fitness, Martial Arts
ANother one. I'm learning more from the Dragon Door forum than I have in years.
ANother one. I'm learning more from the Dragon Door forum than I have in years.
NEW Sitting and Standing Article: Kettlebells, Strength, Fitness, Martial Arts
NEW Sitting and Standing Article: Kettlebells, Strength, Fitness, Martial Arts
A great article from SSGT Nate Morrison.His site is fantastic source of cutting edge training and health information.
A great article from SSGT Nate Morrison.His site is fantastic source of cutting edge training and health information.
Tuesday, March 29, 2005
The weak link is never the lungs : Kettlebells, Strength, Fitness, Martial Arts
The weak link is never the lungs : Kettlebells, Strength, Fitness, Martial Arts
Another gem from Master trainer Steve Maxwell
Another gem from Master trainer Steve Maxwell
Monday, March 28, 2005
Pavel's Weekly Russian Kettlebell Challenge Tip
Pavel's Weekly Russian Kettlebell Challenge Tip
Pavels blog. this site is excellent. Each day he delivers true gems of info.
Pavels blog. this site is excellent. Each day he delivers true gems of info.
Sunday, March 27, 2005
The SEAL Quest ~ Ultimate BUD/S Preparation
The SEAL Quest ~ Ultimate BUD/S Preparation
This is the best article withphotos on the correct use of the foam roller for self myofascial release I've seen. A great guide for really getting the spasms out by yourself. I use mine daily.
This is the best article withphotos on the correct use of the foam roller for self myofascial release I've seen. A great guide for really getting the spasms out by yourself. I use mine daily.
The New York Times > Books > On the Run With Dean Karnazes: A Runner's Quest for the Ache of Life
The New York Times > Books > On the Run With Dean Karnazes: A Runner's Quest for the Ache of Life
Ah the joys of OCD. Brings back good memories of my ultra days. In all seriousness though, he is right. People need more pain and suffering, at least around here. They have it so easy and complain so much. Training pain is a safe substitute and builds as much conciousness as the pain of life tragedy.
Ah the joys of OCD. Brings back good memories of my ultra days. In all seriousness though, he is right. People need more pain and suffering, at least around here. They have it so easy and complain so much. Training pain is a safe substitute and builds as much conciousness as the pain of life tragedy.
Friday, March 25, 2005
Thursday, March 17, 2005
Training Stuff I Like Right now: Kettlebells, Strength, Fitness, Martial Arts
Training Stuff I Like Right now: Kettlebells, Strength, Fitness, Martial Arts
Jack's one of the smartest powerlifters I know. Great stuff.
Jack's one of the smartest powerlifters I know. Great stuff.
Sunday, March 13, 2005
Al Sears, MD's Weekly Heart Health Tip
Al Sears, MD's Weekly Heart Health Tip
another reason why long, slow endurance training aint what its touted to be.
another reason why long, slow endurance training aint what its touted to be.
Friday, March 11, 2005
Testosterone Nation - The Iron Cross for Bodybuilders
Testosterone Nation - The Iron Cross for Bodybuilders
Fantastic article on the Iron Cross and how to train for it properly. Man I wish I had had this guy as my first coach!
Fantastic article on the Iron Cross and how to train for it properly. Man I wish I had had this guy as my first coach!
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