I've been reading some interesting posts on a not to be mentioned site about how it seems I constantly talk more about my injuries than anything else, and how, as a Sr RKC I should be magically and fully healed by the kb, as if I never destroyed a major weight bearing joint 30 plus years ago. Well of course these are people who dont know me, never met me and dont realize how far I've come from whence I started training full time with the kb as 3 years ago.
Let me just say this up front: I probalby should have had my knee replaced 5-10 years ago as was recommended to me by Dr Dillingham, the team Doc of the 49'ers. The knee only bends 90 degrees, and only has bent that much since 1974,which causes as much problems as any other aspect of having no internal ligament structures, no meniscii, no articular cartilage and LOTS of very active arthritis.
Getting the knee to sit straight(er) under these conditions is a full time project and I have to say that most if not all of my detractors would not only not be training as hard as I am( have been) they wouldnt be doing much of anything.The fact is it is getting better all the time and being able to stand and walk for 14-16 hours a day for 4 days straight is as much an accomplishment to me as some of my heaviest lifts. Getting off all prescription meds was a great thing for me as well.Being able to walk 30 minutes straight made me as happy as a 500 plus pound squat used to.
Each day, little by little I decode another piece of this puzzle called physical balance. When joints are truly injured; and I mean really destroyed, as my knee and my shoulder were, it changes things FOREVER, and thats no joke. Physical abilities usually DO NOT get better with age and joints are right at the top.This is another reason I am so adament about kids not training or competing so hard so early. ONce you get hurt for real, you are never the same.
Of course these malcontents who never really put themselves on the line, never really pushed themselves to be the best they could be, never really took any real chances physically but just sat back and did a little of this and a little of that are pretty much just fine now in their middle age dotage.Of course they never really accomplished anything either but who cares now? It's so easy to pretend the COULD HAVE had they really WANTED to. But they know the truth.
The truth is their is a price that has to be paid for greatness, or even attempts at greatness and these costs sometimes have to be paid over a lifetime, when the audience is gone, and the lights fade and their is no glory left. Pain is forever, glory is extremely temporary. Especially when one's peers care not for what you have done, just what have you done for me lately. BUt it doesnt matter because I do what I do, as I have done since I was 14, for myself. You gotta please yourself cause thats who you really live with.
And I blog for myself. When I started this thing 3 plus years ago it was just as an online way of keeping my training log and notes to myself about what I was doing and strategies for getting there. The fact that ANYBODY reads it is great but it is for me more than anything. It has evolved now and I am aware that some people do read it on a regular basis which makes me work harder to NOT change how I approach it.
I write about what is at the forefront of my mind from my training and my goals perspective.Many, many times it is how I going to( God willing) find away to STILL keep training despite the pain and issues brought about from injuries that are old and very serious. I will not quit. I will find a way to get better and stronger.If I get beat down I will get back up, as I have for the last 32 years.Some see it as complaining. ANyone who knows me the last thing I complain about is my injuries or my pain.I picked it, I play it.That doesnt mean I dont think and analyze and observe what I am doing so I can make it better and avoid doing the same thing again. As I said in an earlier post, training is the source for me and I learn many things; not being able to have everything I want for one.
Many of those criticizing me have accomplished absolutely nothing themselves but still feel they can pass judgement. Talk is cheap,especially on the internet.
For those who are bored with reading about my injuries and strategies for finding ways around them I have a simple solution : DONT READ MY BLOG.
There, that was easy.
Monday, May 07, 2007
Sunday, May 06, 2007
Mechano receptors
Something Pavel spoke about last weekend at the cert was the different reactions one could elicit if you chose to stimulate the mechanorectors in the heel of the hand versus the ones in the thumb pad. He said the MR in the heel of the hand elicited an extension reflex and stimulated the tris and helped extend the arm whereas the ones in the palm of the thumb would stimulate the long head of the biceps and flex that as well as help flex the shoulder.
This explains a lot. Snatches and cleans tend to have me doing a lot of work with my arm slightly flexed right before the bell goes into the bottom or right after the hip snap on the way up. The weight gets much more into the front of the hand. When I just do swings I can keep the weight way over into the heel of the hands. Have the callouses right under the last two fingers.
Swings stimulate the extensor relflex on me and help open up my shoulder as the bent arm movements tend to do the opposite. Cool.
The KB leverage press, the 'out' version where the weight is on the heels is going to get a lot of work from me. This could be the triceps exercise I've been looking for.
This explains a lot. Snatches and cleans tend to have me doing a lot of work with my arm slightly flexed right before the bell goes into the bottom or right after the hip snap on the way up. The weight gets much more into the front of the hand. When I just do swings I can keep the weight way over into the heel of the hands. Have the callouses right under the last two fingers.
Swings stimulate the extensor relflex on me and help open up my shoulder as the bent arm movements tend to do the opposite. Cool.
The KB leverage press, the 'out' version where the weight is on the heels is going to get a lot of work from me. This could be the triceps exercise I've been looking for.
The only thing harder than figuring it out
is remembering to do it. I've been wondering what sets my leg to getting quite so torqued when I overdo it( either with ballistics, walking or even too much standing- too much tension!).First thing that happens when my knee starts to hurt is that I shift over to my right leg and if I dont take the time to reset my base even when the knee lets up I am shifted onto my right leg. After I stretch I have to take the time to center myself by starting the balance on my left leg, then placing the right.
I have been doing some standing "meditation" if you will, of late, just standing as square as I can and trying to get as relaxed as possible in that position. I don't need a bosu,my frame gets me as wobbly as I need to be for balance training,lol.
But I have to base the stance off the center point of my left leg and then things unlock much more easily.And I have to remember to freakin do it,even after I feel square.
I have been doing some standing "meditation" if you will, of late, just standing as square as I can and trying to get as relaxed as possible in that position. I don't need a bosu,my frame gets me as wobbly as I need to be for balance training,lol.
But I have to base the stance off the center point of my left leg and then things unlock much more easily.And I have to remember to freakin do it,even after I feel square.
I just don't get it.
I've been watching videos of elite and amateur GS competitors, reading GS training logs and forums and contemplating the discussions I read about how to train,specifically, to improve one's GS scores.
What I don't get is how anyone, much less an experienced and educated trainer, could say that training in GS style( sorry VF, to me that's exactly what it is, a specific style of using the kettlebell) would create ANY carryover to sports that require speed, power or strength. endurance and pacing yes but speed and power? No.
Any trainer that has an athlete, say a sprinter, weightlifter,powerlifter or football player come to them for supplemental training with kettlebells and who gives them a strict GS protocol program design is doing them a great disservice, imho. One could make the case for GS training for MMA or boxers perhaps but I would still argue against that as the sole method of using kbs.
It would be the same as if you had a sprinter come to you as a trainer and you gave them long slow distance runs as the gist of their program design. Great sprinters will balk if you ask them to run a mile continuously, much less five.Yes, both styles are still running but going long and slow will prepare you to go: you guessed it, long and slow.
And yes I know GS competitors aren't even supposed to think about using the 32kgs bells until they can comfortably press them for numerous reps, and yes that will make one stronger. But that is NOT the basis of GS training. Increasingly longer, paced timed sets designed to get one to being able to go the full ten minutes distance is the first key to GS as far as I can tell from what I've read. This makes TOTAL sense for GS athletes. It does not for power and strength athletes, not for the average person who most of the time desparately needs more strength as well as a higher VO2 max. High intensity interval training, as well as the high tension, linking the bodyparts techniques , the kind the RKC promotes, is much more applicable to these populations and I haven't heard the argument against that that is even close to convincing me.
Arguing that GS does not promote minimal energy output is disengenuous when all one has to do is watch the videos and see first hand the energy saving techniques that are the cornerstone of the sport. Again, I love the sport and if I had the shoulders and knees for it might give it a go and think it would make any who undertake it seriously tough ,as only hi rep endurance activities can but it is not good for strength and power athletes.Its perfect for masochistic minimalists like me and many will be drawn to the sheer simplicity of the athletic task.
And using the strength exploits of Mr Federenko as an example of how strong one can be and do GS makes as much sense as saying training like Ed Coan will make you as strong as he. Ed could squat 500 lbs at 150 pounds in his first meet.Federenko was a World Champ by 18 if I'm not mistaken and thats great genetics meeting the perfect opportunities.
But just as when I was a competitive powerlifter I did NOT make my clients squat and deadlift with barbells just because I liked to, the Gs style of KB training is probably not the best prescription for most of your clients. Strength based biomechanical positions, biomechanical breathing techniques, learning the keys to increased tension, force production and power ,progressively taught and increased will go much further for far more clients as well as give way more carryover. THe KB "what the hell" effect is real no matter what it's detractors want to fantasize.Just because you can't explain it does not mean it's not real.
Plus, like all sports , anatomy is destiny and our best US GS competitor, Marty Farrell, is built almost exactly like the top GS guys ones sees on youtube. Coincidence? I don't think so.ANd to those that say there is only one "right" way to lift a kettlebell they are correct. The way that gets you the results you are after. Which is to say there are many ways. If you want maximum strength, speed,power and incredible cardio results spend some time learning the methods of the Kettlebell School of Strength, the RKC.
Congrats to all who are competing in the NAKF GS Nationals held in Miami this weekend and may you all have many PRs! Just remember that just because you love a sport doesnt mean its the right training method for your students or your clients.
What I don't get is how anyone, much less an experienced and educated trainer, could say that training in GS style( sorry VF, to me that's exactly what it is, a specific style of using the kettlebell) would create ANY carryover to sports that require speed, power or strength. endurance and pacing yes but speed and power? No.
Any trainer that has an athlete, say a sprinter, weightlifter,powerlifter or football player come to them for supplemental training with kettlebells and who gives them a strict GS protocol program design is doing them a great disservice, imho. One could make the case for GS training for MMA or boxers perhaps but I would still argue against that as the sole method of using kbs.
It would be the same as if you had a sprinter come to you as a trainer and you gave them long slow distance runs as the gist of their program design. Great sprinters will balk if you ask them to run a mile continuously, much less five.Yes, both styles are still running but going long and slow will prepare you to go: you guessed it, long and slow.
And yes I know GS competitors aren't even supposed to think about using the 32kgs bells until they can comfortably press them for numerous reps, and yes that will make one stronger. But that is NOT the basis of GS training. Increasingly longer, paced timed sets designed to get one to being able to go the full ten minutes distance is the first key to GS as far as I can tell from what I've read. This makes TOTAL sense for GS athletes. It does not for power and strength athletes, not for the average person who most of the time desparately needs more strength as well as a higher VO2 max. High intensity interval training, as well as the high tension, linking the bodyparts techniques , the kind the RKC promotes, is much more applicable to these populations and I haven't heard the argument against that that is even close to convincing me.
Arguing that GS does not promote minimal energy output is disengenuous when all one has to do is watch the videos and see first hand the energy saving techniques that are the cornerstone of the sport. Again, I love the sport and if I had the shoulders and knees for it might give it a go and think it would make any who undertake it seriously tough ,as only hi rep endurance activities can but it is not good for strength and power athletes.Its perfect for masochistic minimalists like me and many will be drawn to the sheer simplicity of the athletic task.
And using the strength exploits of Mr Federenko as an example of how strong one can be and do GS makes as much sense as saying training like Ed Coan will make you as strong as he. Ed could squat 500 lbs at 150 pounds in his first meet.Federenko was a World Champ by 18 if I'm not mistaken and thats great genetics meeting the perfect opportunities.
But just as when I was a competitive powerlifter I did NOT make my clients squat and deadlift with barbells just because I liked to, the Gs style of KB training is probably not the best prescription for most of your clients. Strength based biomechanical positions, biomechanical breathing techniques, learning the keys to increased tension, force production and power ,progressively taught and increased will go much further for far more clients as well as give way more carryover. THe KB "what the hell" effect is real no matter what it's detractors want to fantasize.Just because you can't explain it does not mean it's not real.
Plus, like all sports , anatomy is destiny and our best US GS competitor, Marty Farrell, is built almost exactly like the top GS guys ones sees on youtube. Coincidence? I don't think so.ANd to those that say there is only one "right" way to lift a kettlebell they are correct. The way that gets you the results you are after. Which is to say there are many ways. If you want maximum strength, speed,power and incredible cardio results spend some time learning the methods of the Kettlebell School of Strength, the RKC.
Congrats to all who are competing in the NAKF GS Nationals held in Miami this weekend and may you all have many PRs! Just remember that just because you love a sport doesnt mean its the right training method for your students or your clients.
Saturday, May 05, 2007
I've caught the snatch bug.
Again. Suprise surprise,lol. It's just such a cool movement it's hard to stay away. I do plan on approaching it much differently this time though. Instead of focusing on repetition snatches I will take a page out of Tracy's book and do alternating swing/snatch reps. This always puts me in good position to maximize momentum which keeps me snatching from my hips and the swing, instead of the arm.
The biceps and forearms just dont like it when I do olympic style snatches and I just cant seem to get the big swing I want with rep snatches. This might work. Plus as evidenced by wednesdays workout I really detest hi rep snatch sets.I dont need to cook my grip anymore than work already does.Opening up my forearms has had a lot to do with the releases in my shoulder as well.
SO:
Swing/snatch/transfer:
36x5/5x2 sets( one swing, one snatch one transfer five times each arm)
53x8/8x5 sets
8 swings and 8 snatches per set
40 total swings
40 total snatches
80 total reps
4240 pounds
these felt great! This definitely puts me in an optimal hip position to snatch.excellent.shoulder feels fine.reps were fast and strong.
One Arm Swings
53x10/10x 5 set
100 reps
5300 lbs
Good to get some volume in
72x5/5
x6/6
x7/7
x8/8
52 reps
3744 lbs
These got stronger each set.solid.
total reps= 232
total weight=13,284
Not a bad start back.
Leverage Presses
12kgx doubles both in and out
16 kg x singles both in and out
these are freaking HARD and VERY interesting.Caught this on Jason Browns site
http://www.kettlebellathletics.com/KettlebellTrainingVideos.html
really interesting exercise and right up my alley.The out position gets the triceps great and hardly any deltoid. Could be my next favoite exercise.
Halos
12kg
3x12
datsit, gotta stretch.
The biceps and forearms just dont like it when I do olympic style snatches and I just cant seem to get the big swing I want with rep snatches. This might work. Plus as evidenced by wednesdays workout I really detest hi rep snatch sets.I dont need to cook my grip anymore than work already does.Opening up my forearms has had a lot to do with the releases in my shoulder as well.
SO:
Swing/snatch/transfer:
36x5/5x2 sets( one swing, one snatch one transfer five times each arm)
53x8/8x5 sets
8 swings and 8 snatches per set
40 total swings
40 total snatches
80 total reps
4240 pounds
these felt great! This definitely puts me in an optimal hip position to snatch.excellent.shoulder feels fine.reps were fast and strong.
One Arm Swings
53x10/10x 5 set
100 reps
5300 lbs
Good to get some volume in
72x5/5
x6/6
x7/7
x8/8
52 reps
3744 lbs
These got stronger each set.solid.
total reps= 232
total weight=13,284
Not a bad start back.
Leverage Presses
12kgx doubles both in and out
16 kg x singles both in and out
these are freaking HARD and VERY interesting.Caught this on Jason Browns site
http://www.kettlebellathletics.com/KettlebellTrainingVideos.html
really interesting exercise and right up my alley.The out position gets the triceps great and hardly any deltoid. Could be my next favoite exercise.
Halos
12kg
3x12
datsit, gotta stretch.
Friday, May 04, 2007
Training is the Source
Everything I know about training and the body I know because I tried it out for real in the gym and on my body. Of course I have read and studied and learned from many great books ,coaches and teacher. I was tempted to go down the academic road but instead chose the "race track" as the good Dr Hatfield called competition and real training. The proof of the pudding is in the eating and I have to keep remembering and relearning this as I go down this road and the landscape continually changes.
My clients gets the benefits of all my injuries and attempts at rehab. Once something is tweaked I get DRIVEN to figure it out, open it up, get it back to normal. Or at least what passes for normal at any given moment :)) As fast as possible.
ANd since the next step off a peak is always down if you plan on scaling any heights you better get good and learing how to fix things yourself. At least a little bit.
Chiros and masseurs are great but you better be able to do some basics or its gonna be an even slower trip, anywhere.
Once something tweaks or locks up I stretch or work on the area from the moment I get up til I go to sleep. And sometimes when it wakes me up in the night then too.
But the real work comes when I am done working and can fully relax as I stretch things out.Strething at work is maintenance at best. As Pavel said you must "relax into stretch' and it takes a lot of focus to actually relax everything. Especially when it's in pain.Or at least it does for me. But the more I move and open it up the faster it heals. Not moving it keeps things hurt and tight MUCH longer. SOmetimes forever.
My left leg and knee got pretty tight this last weekend and its taken me til today to get some of the looseness back. It brought back the bad old days three years ago when I was seriously contemplating knee replacment. Vioxx was off the market, I could barely get off the floor with a crane and my knee hurt, bad, with every step.
When my calf and hammie tighten up it twists my already torqued knee and 'she just won't take no weight,captain'.Not fun.ANd getting it open, once it really locks up, takes some serious time and brought back just how much bodywork and stretching I had to do,everyday, to get things even close to normal and with less big pain.
Of course 3 years ago,just daily walking would bring that much pain and now I could race through airports, be on my feet for 15 yours a day and demo kbs all day long too with minimal upkeep to keep that pace. Course, as with everything, there ain't no free lunch and its been payback time all week.
LOTS of the adhesions and locked muscle is in my soleus, gastroc and peroneals ; once that ankle locks up the tensions and restrictions go right up the chain. Left too long this will make my back hurt too as I will not be walking square. So it's 'however long it takes" to thump, stretch and massage it out and make human flesh of that side of beef jerky that is my left leg.
I can see the calf is the new territory to conquer , I can really see how its holding my knee ROM back and is the source of most of my knee pain right now.
But I can see the painfree light ahead though and I realize just how far I've come in three years since I got my RKC.It blows me away and I will do my swing workout tomorrow and be back on track in less than a week. Not bad. I just have to keep training and keep listening to what the body is telling me. Keep building the base and expanding my work capacity as well as my mobility.
To get what you really want, in terms of athletic, fitness or, really any goal ,one must do ,or at least try, whatever is necessary to accomplish that goal or you can't really bitch about not having it, imo.Once you figure out what it takes, you then have to figure out if it's worth it to you to do what it takes.Many times , when people really are truthful with themselves , they are NOT willing to do it. That's ok, just don't pretend. Many times the price is too high. Set a smaller goal.
And if you are willing to do it,whether it's stretch as much as necessary to get loose, or lift as much as necessary to get strong, the best thing I've heard is:
"Yard by yard is hard; Inch by inch is a cinch"
This could be my training philosophy. Small bites.
I have to take bending this knee more seriously as well as opening up the calf.
Today:
about two hours of RIFGA stretching, spread out from 4 am- 4 pm.
More to come.
My clients gets the benefits of all my injuries and attempts at rehab. Once something is tweaked I get DRIVEN to figure it out, open it up, get it back to normal. Or at least what passes for normal at any given moment :)) As fast as possible.
ANd since the next step off a peak is always down if you plan on scaling any heights you better get good and learing how to fix things yourself. At least a little bit.
Chiros and masseurs are great but you better be able to do some basics or its gonna be an even slower trip, anywhere.
Once something tweaks or locks up I stretch or work on the area from the moment I get up til I go to sleep. And sometimes when it wakes me up in the night then too.
But the real work comes when I am done working and can fully relax as I stretch things out.Strething at work is maintenance at best. As Pavel said you must "relax into stretch' and it takes a lot of focus to actually relax everything. Especially when it's in pain.Or at least it does for me. But the more I move and open it up the faster it heals. Not moving it keeps things hurt and tight MUCH longer. SOmetimes forever.
My left leg and knee got pretty tight this last weekend and its taken me til today to get some of the looseness back. It brought back the bad old days three years ago when I was seriously contemplating knee replacment. Vioxx was off the market, I could barely get off the floor with a crane and my knee hurt, bad, with every step.
When my calf and hammie tighten up it twists my already torqued knee and 'she just won't take no weight,captain'.Not fun.ANd getting it open, once it really locks up, takes some serious time and brought back just how much bodywork and stretching I had to do,everyday, to get things even close to normal and with less big pain.
Of course 3 years ago,just daily walking would bring that much pain and now I could race through airports, be on my feet for 15 yours a day and demo kbs all day long too with minimal upkeep to keep that pace. Course, as with everything, there ain't no free lunch and its been payback time all week.
LOTS of the adhesions and locked muscle is in my soleus, gastroc and peroneals ; once that ankle locks up the tensions and restrictions go right up the chain. Left too long this will make my back hurt too as I will not be walking square. So it's 'however long it takes" to thump, stretch and massage it out and make human flesh of that side of beef jerky that is my left leg.
I can see the calf is the new territory to conquer , I can really see how its holding my knee ROM back and is the source of most of my knee pain right now.
But I can see the painfree light ahead though and I realize just how far I've come in three years since I got my RKC.It blows me away and I will do my swing workout tomorrow and be back on track in less than a week. Not bad. I just have to keep training and keep listening to what the body is telling me. Keep building the base and expanding my work capacity as well as my mobility.
To get what you really want, in terms of athletic, fitness or, really any goal ,one must do ,or at least try, whatever is necessary to accomplish that goal or you can't really bitch about not having it, imo.Once you figure out what it takes, you then have to figure out if it's worth it to you to do what it takes.Many times , when people really are truthful with themselves , they are NOT willing to do it. That's ok, just don't pretend. Many times the price is too high. Set a smaller goal.
And if you are willing to do it,whether it's stretch as much as necessary to get loose, or lift as much as necessary to get strong, the best thing I've heard is:
"Yard by yard is hard; Inch by inch is a cinch"
This could be my training philosophy. Small bites.
I have to take bending this knee more seriously as well as opening up the calf.
Today:
about two hours of RIFGA stretching, spread out from 4 am- 4 pm.
More to come.
Thursday, May 03, 2007
Wednesday, May 02, 2007
Got THAT our of my system.
Came back from the cert itching to do some repetition snatches after seeing all my comrades having so much 'fun' doing theirs. I havent done rep snatches in months and havent done anything more than ten reps in more than a year, I'm sure.
So, what better time to test it than after two missed workouts and a weekend in the sun,lol?
Now I remember why I hate rep snatches. For me it comes down to a test of my grip more than anything( as it did before) and with my massive forearms (:)), which pump up mucho quickly, it's not that much fun.
Lungs and wind was fine, legs were fine, just a pretty serious forearm pump.Good to have done it and now I dont have to do them anymore.I wasnt stupid enough to test with the 24 kg but the 20 was just fine today.GIve me heavy weight and low reps anyday.
Snatch
16 kg x10/10x2
20 kg x23/23
x15/15
man it doesnt look like anything when you write it down( and to all the gs studs out there it isnt anything, I know) but what it tells me is that with just the sheer minimum of practice I can pass the Open level snatch test for my weight( 24/24) witht he 24 kg when I want to. So it's back to swings swings and more swings.
I also think if I put in practice with high rep swings on each arm I would fix my grip pumping problem as well without having to snatch for reps.
Clean and Press
20kgx3/3
24 kgx3/3 x 3 sets
I figured since I was talking my right shoulder for a ride I might as well go all the way. Havent pressed with the right arm in months and after doing a bottom up clean and press with the 25 kg at the cert I was itching to press a bit as well. This also was so easy it was laughable. All those stick presses have paid off and the shoulder tracked as well as it ever has!
Stick press/face pulls
4 sets of 8/12
One arm swings
20 kg x10/10
24 kg x10/10x 4 sets
Ah, now this feels right,lol.
Snatch holds
16 kg x
40 sec
50 sec
60 sec ea arm.
this always feels good.
BW 163
BF 8.7% (!)
Water 61%
wow, that was a surprise,especially with all the chowing down and not working out I've done the last two days. Nice.
dats it, almost got my left leg stretched out, alittle more to go.
So, what better time to test it than after two missed workouts and a weekend in the sun,lol?
Now I remember why I hate rep snatches. For me it comes down to a test of my grip more than anything( as it did before) and with my massive forearms (:)), which pump up mucho quickly, it's not that much fun.
Lungs and wind was fine, legs were fine, just a pretty serious forearm pump.Good to have done it and now I dont have to do them anymore.I wasnt stupid enough to test with the 24 kg but the 20 was just fine today.GIve me heavy weight and low reps anyday.
Snatch
16 kg x10/10x2
20 kg x23/23
x15/15
man it doesnt look like anything when you write it down( and to all the gs studs out there it isnt anything, I know) but what it tells me is that with just the sheer minimum of practice I can pass the Open level snatch test for my weight( 24/24) witht he 24 kg when I want to. So it's back to swings swings and more swings.
I also think if I put in practice with high rep swings on each arm I would fix my grip pumping problem as well without having to snatch for reps.
Clean and Press
20kgx3/3
24 kgx3/3 x 3 sets
I figured since I was talking my right shoulder for a ride I might as well go all the way. Havent pressed with the right arm in months and after doing a bottom up clean and press with the 25 kg at the cert I was itching to press a bit as well. This also was so easy it was laughable. All those stick presses have paid off and the shoulder tracked as well as it ever has!
Stick press/face pulls
4 sets of 8/12
One arm swings
20 kg x10/10
24 kg x10/10x 4 sets
Ah, now this feels right,lol.
Snatch holds
16 kg x
40 sec
50 sec
60 sec ea arm.
this always feels good.
BW 163
BF 8.7% (!)
Water 61%
wow, that was a surprise,especially with all the chowing down and not working out I've done the last two days. Nice.
dats it, almost got my left leg stretched out, alittle more to go.
Tuesday, May 01, 2007
Food and sleep.
AS Cmdr. Jack Reape would say, want to recovery faster? eat more. And yesterday and today I have and I can feel the increase in my recovery already.Warrior Diet got me through the weekend strong but I lost 3-4 pounds and needed to fill up the tank again.
Deep sound, long enough sleep and real food; food that looks like it did when it came out of the ground when it's on your plate are the two best items for recovery I know. I loaded up on garlic, onions, spinach and peppers and I can feel the difference.Food is not just about calories but nutrients. SInce I gone over to eating plenty of complex carbs in the form of veggies and not so much grains I can feel how critical minerals,especially trace minerals, must be to our health and recovery.
I love to be a training monk and not have my routine disturbed but it's good for me to get out of my rut and push my soccial skills a bit once in awhile. I loved teaching so much this weekend;it's such a sharp contrast to the one on one work that I do pretty much do exclusively.Group dynamics are much different than one on one. I have a feeling I am going to be doing much more group work in the future.
Lots of floor work and vibration work today too. Knee is opening up will do some js band traction later.
Deep sound, long enough sleep and real food; food that looks like it did when it came out of the ground when it's on your plate are the two best items for recovery I know. I loaded up on garlic, onions, spinach and peppers and I can feel the difference.Food is not just about calories but nutrients. SInce I gone over to eating plenty of complex carbs in the form of veggies and not so much grains I can feel how critical minerals,especially trace minerals, must be to our health and recovery.
I love to be a training monk and not have my routine disturbed but it's good for me to get out of my rut and push my soccial skills a bit once in awhile. I loved teaching so much this weekend;it's such a sharp contrast to the one on one work that I do pretty much do exclusively.Group dynamics are much different than one on one. I have a feeling I am going to be doing much more group work in the future.
Lots of floor work and vibration work today too. Knee is opening up will do some js band traction later.
Big Will Pistols the Beast
Will got this on his second attempt, pressed it so fast I literally couldnt get the video going and barely missed his pullup. He will be a Beast Master the next time he tries this I'm sure. Will was SO helpful to all of us, Instuctors and students alike this weekend; what an incredible guy and fantasic instructor.
Monday, April 30, 2007
More pics from Sunday.
One of the seeming hundred of hands I taped this weekend.Hi, Naina sounds like Banana,lol.
Happy Rif
Me and my assistant Marc "Spud" Bartley. What an honor to work with this World Class Powerlifter,. this is one brutally strong man. The man is flexible too, he can get in almost full side splits!
Senior Instructor, Pressing Cyborg and serious kb research scientist Kenneth Jay.Can't wait to go to the Danish RKC next year in Copenhagen. Now THAT is going to be fun.
The Dr's Cheng, Courtney and Mark RKC, and Tracy and I. Courtney did two hand swings with the Beast at the end of the day no problem. It does weigh more than her!First time she has even picked up a bell weighing more the 24 kg!Of course on seeing that Tracy had to get in on the act and did the same. Unreal.
Vibration therapy and stretching.
The hardest part of this weekend was being on my feet so many hours a day. Especially the standing. Walking can get tough if my hammies and calf tighten up but standing is always death on my knee. With no articular cartiledge at all it's just bone one bone and standing without regular movement just hurts.
I am so much better than I have been in years but the last four days was tough. I have been getting spoiled lately with how well my work capacity has increased as I have managed to balance my work loads and the recovery necessary to improve. This weekend made my realize I have much work left to do on my left calf and lower hamstring as when they lock up my extension dissapears and walking gets even less balanced than normal.
I spent SO much time releasing scar tissue and adhesions from my lateral hammie and IT band on my left leg that I was enjoying not having to dig in so deeply for awhile. BUt I can tell its back to work on my calf as this is now the weakest link in the chain and the soleus, posterior tib and even the inner gastroc need way more release and scar tissue erradication.
SO mucho more time on the G5 and also more time on the ground. Discovered a great new hamstring/gastroc stretch/release this weekend(being in pain usually results in some new idea of how to get rid of it) and having big Dave Whitley stretch me out helped immensely as well.SHowed me just how much further my flexibility needs to go. CHinese weightlifter distance.
The looser I get the better my knee feels so thats the path.As usual I just need to do more/
Time to get back on the floor.
I am so much better than I have been in years but the last four days was tough. I have been getting spoiled lately with how well my work capacity has increased as I have managed to balance my work loads and the recovery necessary to improve. This weekend made my realize I have much work left to do on my left calf and lower hamstring as when they lock up my extension dissapears and walking gets even less balanced than normal.
I spent SO much time releasing scar tissue and adhesions from my lateral hammie and IT band on my left leg that I was enjoying not having to dig in so deeply for awhile. BUt I can tell its back to work on my calf as this is now the weakest link in the chain and the soleus, posterior tib and even the inner gastroc need way more release and scar tissue erradication.
SO mucho more time on the G5 and also more time on the ground. Discovered a great new hamstring/gastroc stretch/release this weekend(being in pain usually results in some new idea of how to get rid of it) and having big Dave Whitley stretch me out helped immensely as well.SHowed me just how much further my flexibility needs to go. CHinese weightlifter distance.
The looser I get the better my knee feels so thats the path.As usual I just need to do more/
Time to get back on the floor.
Some more cert pics/ the Graduation workout
The start of the farmers walk to begin the real Grad workout segment. Just a short 300 yard stroll with double kbs!
Ah yes, in the meat of it. Pain is good!
More pain is even better, but with the support of your teammates it doesnt hurt nearly as much.
The finish line! Sean made it the whole way with double 24 kgs which is NO joke!
Another pic of the finish. The energy and support that was generated simply had to be experienced to be believed.What a finish to an amazing weekend! Sr RKC Kenneth Jay came up with this brutal combination of walking see-saw presses mixed with two handed swings for the length of the football field! What a rush of energy the students had knowingthey had gone through this Crucible and came out the other side- RKC!
As many certs as I have attended it never fails to impress me how much more people can do than they can even imagine and how good they feel accomplishing this. It resets their internal gauge as to what real work is and how much the mind controls everything they do. You gotta want to! Congrats to all the new RKCs.
Saturday, April 28, 2007
Day two RKC
One of the tension drills in the workout
My first presentation as a Senior instructor.
Another drill to teach total body tension.
David Whitley with a two hands anyhow with the BEAST overhead and a two pood.It was too easy!
Mark help Naina( sounds like banana,lol) learn the loaded cleanMan I forgot how long the days are at the cert! even if you are teaching and not doing the five million reps the students have to do its a very long day in the sun. But what a great day. It was amazing to see just how much my team improved from just yesterday. By the end of the brutal day their form and technique was exponetially better.
I taught a segment on Tension and Srength, taught a workout based on those concepts as well as taught the Press portion.I loved it and got good feedback for my presentation.Such a difference than my normal one on one teaching. Very cool stuff.Here's some pictures,sorry I didnt get any up yesterday but the video of Will wouldnt convert and I ran out of time this morning.
Day one
Had a great video of Team Leader will williams doing a pistol with the Beast during the Beast Challenge but for some reason the laptop is not converting it correctly and I couldnt get it to upload! Day one was very long but solid, all of Team Rif passed their snatch test and everyone realized just how very hard and tough the RKC cert really is.
I have my lecture and workouts to give today so I have to get going now to finish up the prep. Check tracys blog for pics and I will try to figure out the videos when I have more time.
I have my lecture and workouts to give today so I have to get going now to finish up the prep. Check tracys blog for pics and I will try to figure out the videos when I have more time.
Thursday, April 26, 2007
Meet and greet at the Cert
The trip to Minnesota went well and the party is just getting started. so great to see old friends and meet new ones. Here are some pics:
Wednesday, April 25, 2007
Quick and Dirty
I hate 'short and sweet'. I was going to take today totally off but the OCD gods determined it was not in my best interest so just had the main course, no dessert.
One Arm Swings
16 kgx5/5/5/5x2
24kg x5/5/5/5 x 10 sets
200 reps
10,600 pounds
16 minutes.
Since I was not doing much volume I tried to speed it up a bit.Really hit each rep hard as I only had to do 5 an arm. Quick and Dirty, Baby; lots of power per square inch of rep :))
The 24 is starting to feel like it should, light.
BW 163( thats better)
BF 8.6% ( can certainly live with that
Water 61.0%
Leave for the cert tomorrow at lunch and have to work in the AM so there is much to do tonight. This is going to be fun! Can't wait to go.These will become what my powerlifting competition weekends used to be. A high energy, jam packed weekend with hard training, hardcore people who are or will become friends, a sustained,focused intense energy and the feel of a serious strength and conditoning think tank for physical culture. Excellent.
datsit,gotta pack.
PS I will be bringing my laptop and will post something each day about the goings on. Will take some pics when I can too.
One Arm Swings
16 kgx5/5/5/5x2
24kg x5/5/5/5 x 10 sets
200 reps
10,600 pounds
16 minutes.
Since I was not doing much volume I tried to speed it up a bit.Really hit each rep hard as I only had to do 5 an arm. Quick and Dirty, Baby; lots of power per square inch of rep :))
The 24 is starting to feel like it should, light.
BW 163( thats better)
BF 8.6% ( can certainly live with that
Water 61.0%
Leave for the cert tomorrow at lunch and have to work in the AM so there is much to do tonight. This is going to be fun! Can't wait to go.These will become what my powerlifting competition weekends used to be. A high energy, jam packed weekend with hard training, hardcore people who are or will become friends, a sustained,focused intense energy and the feel of a serious strength and conditoning think tank for physical culture. Excellent.
datsit,gotta pack.
PS I will be bringing my laptop and will post something each day about the goings on. Will take some pics when I can too.
Monday, April 23, 2007
Darc taper.
Well, at least that was the plan, lol. As usual Monday is always a slow starting day for me after eating up and laying around all day yesterday like one of my cats. I absolutely need a day of total rest but it is sure slow going for the Mondays workout.
Knew I wanted to taper a bit for the cert and didnt want to do 100 rep sets but still wanted to put in some work so:
DARCs
16 kgs x
50
50
50
50
50
50
110!
410 reps PR
14,760 lbs
these were so easy I can't beleive it. woke up pretty quickly after the first set of 50 but settled in very fast. Played alot with tempo of each set slowing down and transfering higher or speed ing up and pulling myself down into hip flexion. When it's light it can be easy :))
snatch holds with 16 kg
45 sec
60 sec x 3 set
rack walks with 20 kg
200 feet per arm
400 feet per lap
4 laps/1600 feet.
these were solid but the right weight.bell didnt touch ground til the end of lap.
BW 164
BF 8.4%
Water 61.2%
datsit.
Knew I wanted to taper a bit for the cert and didnt want to do 100 rep sets but still wanted to put in some work so:
DARCs
16 kgs x
50
50
50
50
50
50
110!
410 reps PR
14,760 lbs
these were so easy I can't beleive it. woke up pretty quickly after the first set of 50 but settled in very fast. Played alot with tempo of each set slowing down and transfering higher or speed ing up and pulling myself down into hip flexion. When it's light it can be easy :))
snatch holds with 16 kg
45 sec
60 sec x 3 set
rack walks with 20 kg
200 feet per arm
400 feet per lap
4 laps/1600 feet.
these were solid but the right weight.bell didnt touch ground til the end of lap.
BW 164
BF 8.4%
Water 61.2%
datsit.
Sunday, April 22, 2007
Arnold!
This is the movie that sealed the deal on me bodybuilding. They guy had something no one else had or has had since. Freaky.
Saturday, April 21, 2007
A great post on Russian KB training for Olympic lifters
A very interesting piece by Randy Hauer on Russian KB methods for their Olympic lifters. Tons of special exercises as one might expect.Like the variety of tempos included. As Pavel says : 'the same but different".
http://e-strengthsolutions.blogspot.com/2007/04/medvedev-weightlifting-and-kettlebells.html
http://e-strengthsolutions.blogspot.com/2007/04/medvedev-weightlifting-and-kettlebells.html
Finishing Knee-hab and the most important strength.
I just realized that what I have been mainly doing these last 2.5 years since kettlebells became my primary method of training is finishing the rehab that I never got done on my knee 33 years ago. And that the most important strength, the keystone,lynchpin and starting point from which all other strength evolves is bodyweight strength.
Until you can support and control your own bodyweight and limbs everything else is not necessary.This is especially true when there is an injury involved. When I started this RKC journey two and half years ago I could still squat 400 pretty easily in my gear but couldnt support my bodyweight on my left leg to walk more than a few blocks without knee pain!
The kettlebell training built me back up from the inside out,establishing and building a much more solid foundation of connective tissue as well as muscle tissue with the so basic but so primal swing motions.
The same is true with my shoulder as well. The ability to handle such high volumes of work in such compound motions with so little 'breakdown' of the system and the muscles is amazing.
I doubt whether I will ever get the full flexion and extension that I would like my knee to have. I am also pretty sure I will get the old thing replaced some time in the not too distant future. Regardless of any of that I still want to regain as much function, mobility, strength and endurance I can get from this leg and now that I see what actually can happen I am even more motivated!
Getting back to my gymnastics body, and the flexibility that went with that has been key to all of this as well. I am stretching more and more all the time and I keep feeling better so that will continue. After seeing( and being reminded again of) how flexible those Chinese Olympic lifters were, and just how strong AND flexible all good olympic lifters are, I am redoubling my stretching efforts!Just in specific stretches but I am pushing things much more and making sure I stay pretty light in BW as well. It's tempting to let my bw creep up again and get even stronger but I know better :))
And the use of some serious weighted stretching on my knee has me thinking I might actually get full extension again!
Until you can support and control your own bodyweight and limbs everything else is not necessary.This is especially true when there is an injury involved. When I started this RKC journey two and half years ago I could still squat 400 pretty easily in my gear but couldnt support my bodyweight on my left leg to walk more than a few blocks without knee pain!
The kettlebell training built me back up from the inside out,establishing and building a much more solid foundation of connective tissue as well as muscle tissue with the so basic but so primal swing motions.
The same is true with my shoulder as well. The ability to handle such high volumes of work in such compound motions with so little 'breakdown' of the system and the muscles is amazing.
I doubt whether I will ever get the full flexion and extension that I would like my knee to have. I am also pretty sure I will get the old thing replaced some time in the not too distant future. Regardless of any of that I still want to regain as much function, mobility, strength and endurance I can get from this leg and now that I see what actually can happen I am even more motivated!
Getting back to my gymnastics body, and the flexibility that went with that has been key to all of this as well. I am stretching more and more all the time and I keep feeling better so that will continue. After seeing( and being reminded again of) how flexible those Chinese Olympic lifters were, and just how strong AND flexible all good olympic lifters are, I am redoubling my stretching efforts!Just in specific stretches but I am pushing things much more and making sure I stay pretty light in BW as well. It's tempting to let my bw creep up again and get even stronger but I know better :))
And the use of some serious weighted stretching on my knee has me thinking I might actually get full extension again!
Solo Mojo.
Training solo this AM and it always amazes me how much more I can get done by myself than when I train with others. Much easier to fall into a rythym and just keep it going on your own pace than the stop start staccato when you have to take others into account. Especially when they are not doing the exact same workout as you. Also got to start earlier today which is always good. Love it when the caffeine and the swings hit at the same time,lol.
One arm swings( non continuous)
16 kgx10-10x2
24kgx8-8x2
32 kg x8-8
x10-10x11 sets
238 reps
17,136 pounds
New pr for one arm swings with the two pood. Rested 30-45 sec between each arm and each set. Form felt great and bells went chest height and above each rep.Pretty tired from all the volume in the last few weeks but this is the peak; going to taper down this week to get ready for the cert. Want to be fresh for that.
Clean, press, windmill(l)
16 kgx5x2
24kg x3
x4
x5x2 ( took me a little to unkink the hips,lol)
Snatch holds (R)
16kg x30 sec x2
24 kg x 45 sec
x60 sec x2 ( this is tougher alone,lol)
Halo
36x8/8x2
26x10/10x2
Face pulls
4x12 heavy
not bad. whole thing took just about an hour including warmup.
datsit, gotta stretch.
One arm swings( non continuous)
16 kgx10-10x2
24kgx8-8x2
32 kg x8-8
x10-10x11 sets
238 reps
17,136 pounds
New pr for one arm swings with the two pood. Rested 30-45 sec between each arm and each set. Form felt great and bells went chest height and above each rep.Pretty tired from all the volume in the last few weeks but this is the peak; going to taper down this week to get ready for the cert. Want to be fresh for that.
Clean, press, windmill(l)
16 kgx5x2
24kg x3
x4
x5x2 ( took me a little to unkink the hips,lol)
Snatch holds (R)
16kg x30 sec x2
24 kg x 45 sec
x60 sec x2 ( this is tougher alone,lol)
Halo
36x8/8x2
26x10/10x2
Face pulls
4x12 heavy
not bad. whole thing took just about an hour including warmup.
datsit, gotta stretch.
Thursday, April 19, 2007
Some serious weight overhead
This is either 130 or 150 kg.Probably 150.Thats a decent deadlift for me now,lol.Wednesday, April 18, 2007
This weeks numbers
Swings: 240+370+380=990 ! ( a grand is coming soon)
Pounds 17,280+13,320+20,140=50,740
ave swings=330
ave poundage=16,913
Pounds 17,280+13,320+20,140=50,740
ave swings=330
ave poundage=16,913
Never Quit.
Especially on the days when you want to quit the most. And never before you start the workout, you never know when the training gods are going to shine upon you.
Today was such a day. I have been up since 3 am( don't ask me why but I always wake up an hour before my alarm is set,not matter when it is.Sucks.) and just had no juice. Lollygagged around after I got home and basically tried to stall as long as possible as I just didnt think I had much in me and today was speed day with the 24 kg. Didnt feel real speedy. Monday's million freakin reps must have taken something out of me and when I looked back and saw I did 300 Darcs last time I did this workout I was Not encouraged.
I was hoping for a solid 200. Little did I know.
DARC
16kg x20x2 sets
24 kgx20 x 19 sets!
380 reps
20,140 lbs! *( oops, there it is,lol. 20k)
When I ran and raced bikes I always ran negative splits. Which means I finish the last half of the race or training ride faster than I started. Many time much faster. Today was the same and the last half of the sets were so much better and easier than the first half I can't almost believe it was the same workout!
Smart move to stay with 20 reps on the day instead of the 30 I did last time. Focus is on bell speed and power not endurance. That's mondays ;).
Staying under lactate levels my recovery just gets better each set and this is what happend today. Started feeling really good around 150 reps and the rest time was cut in half. Now I HATE to watch the clock during workouts but I know I was getting back to the bell much faster, not sitting down and not feeling winded at all. My lungs had opened and the swinging was easy.
So after I did 200 I thought 260 sounded good. Blew past that and saw 300 easily in the sights.
Kept feeling better and killed 320, 340, then I did the math and saw that 380 would give me a 20,000 pound workout and knew I had to do that.
Thought for a sec about doing 400 just because but decided not to get greedy and leave some in the tank. Still had waiters walks to do.
Never quit,especially before you start.
Waiters walks
16 kg
100 foot per arm
200 feet per lap
5 laps/ 100 feet
Suitcase farmers walks with 16 kg
100 feet per arm
1000 feet CONTINUOUS! PR!
Switched hands each 100 feet. This was very easy all of a sudden!
Face Pulls
3x12 -heavier here too. bumped up the weight. excellent.
BW 162.4
BF 9 %
Water 60.7%
Wow, very, very pleased with this workout. ANd man I felt like death before it.You never know.This is the last hard week before I taper a bit for the cert. Want to be fresh for all that time on my feet.
Datsit, gotta stretch.
Today was such a day. I have been up since 3 am( don't ask me why but I always wake up an hour before my alarm is set,not matter when it is.Sucks.) and just had no juice. Lollygagged around after I got home and basically tried to stall as long as possible as I just didnt think I had much in me and today was speed day with the 24 kg. Didnt feel real speedy. Monday's million freakin reps must have taken something out of me and when I looked back and saw I did 300 Darcs last time I did this workout I was Not encouraged.
I was hoping for a solid 200. Little did I know.
DARC
16kg x20x2 sets
24 kgx20 x 19 sets!
380 reps
20,140 lbs! *( oops, there it is,lol. 20k)
When I ran and raced bikes I always ran negative splits. Which means I finish the last half of the race or training ride faster than I started. Many time much faster. Today was the same and the last half of the sets were so much better and easier than the first half I can't almost believe it was the same workout!
Smart move to stay with 20 reps on the day instead of the 30 I did last time. Focus is on bell speed and power not endurance. That's mondays ;).
Staying under lactate levels my recovery just gets better each set and this is what happend today. Started feeling really good around 150 reps and the rest time was cut in half. Now I HATE to watch the clock during workouts but I know I was getting back to the bell much faster, not sitting down and not feeling winded at all. My lungs had opened and the swinging was easy.
So after I did 200 I thought 260 sounded good. Blew past that and saw 300 easily in the sights.
Kept feeling better and killed 320, 340, then I did the math and saw that 380 would give me a 20,000 pound workout and knew I had to do that.
Thought for a sec about doing 400 just because but decided not to get greedy and leave some in the tank. Still had waiters walks to do.
Never quit,especially before you start.
Waiters walks
16 kg
100 foot per arm
200 feet per lap
5 laps/ 100 feet
Suitcase farmers walks with 16 kg
100 feet per arm
1000 feet CONTINUOUS! PR!
Switched hands each 100 feet. This was very easy all of a sudden!
Face Pulls
3x12 -heavier here too. bumped up the weight. excellent.
BW 162.4
BF 9 %
Water 60.7%
Wow, very, very pleased with this workout. ANd man I felt like death before it.You never know.This is the last hard week before I taper a bit for the cert. Want to be fresh for all that time on my feet.
Datsit, gotta stretch.
Monday, April 16, 2007
Good thing swings dont build muscle
Or I would be in trouble,lol. weighed in at a beefy 164 before todays workout with pretty much the same BF % as I have had for the last few months, 8.9%. I have a definite increase in upper body mass with my pecs, arms(!?), delts and abs exhibiting thickness I havent felt since I was a powerlifter a few years ago.My back seems to be tolerating it so far. Just have to stay stretched out and stay out of flexion.
I dont want to get too much heavier as its easier on my knee and back to be lighter, even if I am less strong.But its fun :)) Reminds me of the old days.
Playing consistently now with the two pood has to be part of it as well . Its a LOT heavier and harder the 24 kg by ALOT.Much more balance and stabilization required as well as shear white fiber force.Much less room for error. Gotta concentrate more, too.
Compared to the snatch the increased muscle tension I get from swinging is very noticeable.Especially as the bell goes head height and above.Maintaining contact and connection to the belland through the floor and not overcontrolling it is very tricky.Cool shoes.Plus having shorter, more power driven sets is helping hit some white fiber too, which is nice.Havent been able to do THAT in quite awhile.
Also,with the swing my abililty to keep my elbow straight througout the full ROM has helped unload that joint as well as the biceps/ shoulder right up the road.
My training volume is consistently higher as well ;as much because I am not going through down time because of my shoulder. Plus, its easier to get higher numbers with swings than snatches as you can easily do more swings.I can feel a lot more upper back stabilization from the top end of the swing reps as well and thats a good thing.
Also,knew today was going to be 2 ,100 rep sets and was not looking forward to it but knew it had to be done.
One arm swings with 16 kg
10/10/5/5=30
30/30/20/20=100
25/25/15/15/10/10=100
20/20/10/10/10/10=80
10/10/10/10/10/10=60
total reps =370
total pounds=13,320
Not bad . Did the first set by myself as Joe was late. Second set was much easier.High reps by yourself suck.But the first hundred reps was much easier than it has been and the second as well. The last set of 80 could have been 70- but felt good.I like swings better than DARCS;its easier to maintain the connection to the bell with the swings than letting go and resetting each rep.Its all good though :))
Recovery between sets getting much better as well. DOnt feel like I want to puke at all,lol :))
Snatch holds
16 kgx30s ec
x45 sec
x60 sec
x60 sec
rack walks with 20 kg
200 feet per arm
one lap= 400 feet
1200 feet total 3 laps
these were easier than last week, rack position improved.tired though.
BW 164!
BF 8.9%
Water 60.7%
datsit ,gotta stretch.
I dont want to get too much heavier as its easier on my knee and back to be lighter, even if I am less strong.But its fun :)) Reminds me of the old days.
Playing consistently now with the two pood has to be part of it as well . Its a LOT heavier and harder the 24 kg by ALOT.Much more balance and stabilization required as well as shear white fiber force.Much less room for error. Gotta concentrate more, too.
Compared to the snatch the increased muscle tension I get from swinging is very noticeable.Especially as the bell goes head height and above.Maintaining contact and connection to the belland through the floor and not overcontrolling it is very tricky.Cool shoes.Plus having shorter, more power driven sets is helping hit some white fiber too, which is nice.Havent been able to do THAT in quite awhile.
Also,with the swing my abililty to keep my elbow straight througout the full ROM has helped unload that joint as well as the biceps/ shoulder right up the road.
My training volume is consistently higher as well ;as much because I am not going through down time because of my shoulder. Plus, its easier to get higher numbers with swings than snatches as you can easily do more swings.I can feel a lot more upper back stabilization from the top end of the swing reps as well and thats a good thing.
Also,knew today was going to be 2 ,100 rep sets and was not looking forward to it but knew it had to be done.
One arm swings with 16 kg
10/10/5/5=30
30/30/20/20=100
25/25/15/15/10/10=100
20/20/10/10/10/10=80
10/10/10/10/10/10=60
total reps =370
total pounds=13,320
Not bad . Did the first set by myself as Joe was late. Second set was much easier.High reps by yourself suck.But the first hundred reps was much easier than it has been and the second as well. The last set of 80 could have been 70- but felt good.I like swings better than DARCS;its easier to maintain the connection to the bell with the swings than letting go and resetting each rep.Its all good though :))
Recovery between sets getting much better as well. DOnt feel like I want to puke at all,lol :))
Snatch holds
16 kgx30s ec
x45 sec
x60 sec
x60 sec
rack walks with 20 kg
200 feet per arm
one lap= 400 feet
1200 feet total 3 laps
these were easier than last week, rack position improved.tired though.
BW 164!
BF 8.9%
Water 60.7%
datsit ,gotta stretch.
Sunday, April 15, 2007
Saturday, April 14, 2007
DARC Land.
Lots of transfers with the two pood this morning and overall it went very well. Having the full morning to prepare is just great and I still can't beleive that after working saturday AMs for the last 9 years I dont have to anymore.It's like my weekend got extended by almost another day!
DARCS
16x20,30
24 kgx 16,20
32kg
x16
x20
x24
x30 reps x 2 rounds= 180 reps
x20
x20= 240 reps total
17,280 pounds total ( closing in on 20 k!)
I have to remember to respect this weight as it can't thow me off balance really quickly if I'm not fully paying attention. Especially at 162 lbs. A bit dehdrated from yesterday though and i can't let that happen again next week,its way too important. So I was a bit stiffer and creakier than normal this AM ,plus its raining bigtime and cold(er) again.
Kb Overhead Complex
Left side: snatch, windmill, negative press
RIght side: snatch, snatch hold, negative press
worked up to one set of 5 in the windmill with the 24 kg,left side
worked up to one set of 60 sec hold on the right side
5 sets overall and VERY pleased to see I can do the negative press on the right side with NO pain in the shoulder. very good.
Also putting this AFTER swings is better but definitely makes the weights heavier,lol.
Halos with 12 kg
10/10
12/12
14/14
datsit, gotta stretch.
DARCS
16x20,30
24 kgx 16,20
32kg
x16
x20
x24
x30 reps x 2 rounds= 180 reps
x20
x20= 240 reps total
17,280 pounds total ( closing in on 20 k!)
I have to remember to respect this weight as it can't thow me off balance really quickly if I'm not fully paying attention. Especially at 162 lbs. A bit dehdrated from yesterday though and i can't let that happen again next week,its way too important. So I was a bit stiffer and creakier than normal this AM ,plus its raining bigtime and cold(er) again.
Kb Overhead Complex
Left side: snatch, windmill, negative press
RIght side: snatch, snatch hold, negative press
worked up to one set of 5 in the windmill with the 24 kg,left side
worked up to one set of 60 sec hold on the right side
5 sets overall and VERY pleased to see I can do the negative press on the right side with NO pain in the shoulder. very good.
Also putting this AFTER swings is better but definitely makes the weights heavier,lol.
Halos with 12 kg
10/10
12/12
14/14
datsit, gotta stretch.
Friday, April 13, 2007
A swing primer by Randy Hauer
What a great article from Randy's blog. This should be required reading for RKCs.
Chin Up
Here's a little tip for kettlebell swings and snatches that I have been playing with lately...it's more appropriate for short burst power production kettlebell usage, I think, since it is adapted from Olympic Weightlifting. But I think it will also add a margin of safety and make your power production more efficient for longer, higher repetition efforts.You may first want to read an article I wrote awhile back regarding my take on kettlebell swings and snatches here: http://www.dragondoor.com/articler/mode3/388/ to get some insight into my take on proper pulling form.The tip I've been playing with is one that I picked up from strength coach Dan John who uses this idea in his Olympic Weightlifting teaching progression. I am finding it also works extremely well with kettlebell swings, cleans and snatches.
First let me review a few things. In my opinion, the four keys to maximizing the powerful posterior chain muscles in kettlebell swings and snatches is to mimic the position Olympic Lifters assume as the bar reaches knee height in the barbell snatch and clean. As the bell swings back between the legs:
1) The knees are only slightly bent
2) Shins are vertical and even tilting back somewhat towards the heels
3) Balance is focused towards the heels
4) The lower back is locked and arched
Think of the position in the kettlebell good morning stretch or a Romanian Deadlift. The kettlebell swing and snatch are not "squatting" exercises...if your knees travel forward during these exercises you are cheating yourself out of a lot of power and diminishing the value of the movements. And don't fool yourself: squatting swings and snatches won't improve your jumping ability, if you are justifying this form break for that reason. Whether one is broad jumping or vertical jumping, the bulk of the power is generated not from the quads but from the hips and hammies.
Don't take my word for it, test it. First, jump with your knees traveling forward and focusing on your quads and see how you do and next try a jump from a good morning/Romanian Dead Lift stance with minimal knee flex, shins vertical and the hips pushed well back...feel free to record your observations in the comments section.So here's the tip: as the kettlebell reaches its furthest point in the backswing, focus on jutting your chin forward and sticking your butt back as far as you can. Visualize stretching the chin and tail bone as far apart from one another as you can.
As the kettlebell swings forward and you start adding power, lead with the chin. Don't throw your head back at the top of the pull, however...you should still finish standing tall with the head in a neutral position, but visualize maintaining the distance between chin and tail bone.If you have correctly executed the four key elements in the backswing position described earlier, your hamstrings should be almost maximally pre-stretched.
By adding this tip, you will not only increase the hamstring pre-stretch even more, you will find your upper body and core more completely locked into one unit and this will facilitate more power transmission from the hips and glutes. Dan John uses the analogy of a bow and arrow. Think of the kettlebell as the arrow in this analogy and the body as the "bow". By stretching the chin and tailbone as far apart as you can, and maximizing the hamstring pre-stretch you are maximizing the tension of the "bow".
The bigger the stretch, the more powerful and explosive will be the release, which is in this case, as in the Olympic Lifts , a vertical jumping motion. Try this tip. Your swing and snatch strength and power, especially with double bells, should improve dramatically.
Chin Up
Here's a little tip for kettlebell swings and snatches that I have been playing with lately...it's more appropriate for short burst power production kettlebell usage, I think, since it is adapted from Olympic Weightlifting. But I think it will also add a margin of safety and make your power production more efficient for longer, higher repetition efforts.You may first want to read an article I wrote awhile back regarding my take on kettlebell swings and snatches here: http://www.dragondoor.com/articler/mode3/388/ to get some insight into my take on proper pulling form.The tip I've been playing with is one that I picked up from strength coach Dan John who uses this idea in his Olympic Weightlifting teaching progression. I am finding it also works extremely well with kettlebell swings, cleans and snatches.
First let me review a few things. In my opinion, the four keys to maximizing the powerful posterior chain muscles in kettlebell swings and snatches is to mimic the position Olympic Lifters assume as the bar reaches knee height in the barbell snatch and clean. As the bell swings back between the legs:
1) The knees are only slightly bent
2) Shins are vertical and even tilting back somewhat towards the heels
3) Balance is focused towards the heels
4) The lower back is locked and arched
Think of the position in the kettlebell good morning stretch or a Romanian Deadlift. The kettlebell swing and snatch are not "squatting" exercises...if your knees travel forward during these exercises you are cheating yourself out of a lot of power and diminishing the value of the movements. And don't fool yourself: squatting swings and snatches won't improve your jumping ability, if you are justifying this form break for that reason. Whether one is broad jumping or vertical jumping, the bulk of the power is generated not from the quads but from the hips and hammies.
Don't take my word for it, test it. First, jump with your knees traveling forward and focusing on your quads and see how you do and next try a jump from a good morning/Romanian Dead Lift stance with minimal knee flex, shins vertical and the hips pushed well back...feel free to record your observations in the comments section.So here's the tip: as the kettlebell reaches its furthest point in the backswing, focus on jutting your chin forward and sticking your butt back as far as you can. Visualize stretching the chin and tail bone as far apart from one another as you can.
As the kettlebell swings forward and you start adding power, lead with the chin. Don't throw your head back at the top of the pull, however...you should still finish standing tall with the head in a neutral position, but visualize maintaining the distance between chin and tail bone.If you have correctly executed the four key elements in the backswing position described earlier, your hamstrings should be almost maximally pre-stretched.
By adding this tip, you will not only increase the hamstring pre-stretch even more, you will find your upper body and core more completely locked into one unit and this will facilitate more power transmission from the hips and glutes. Dan John uses the analogy of a bow and arrow. Think of the kettlebell as the arrow in this analogy and the body as the "bow". By stretching the chin and tailbone as far apart as you can, and maximizing the hamstring pre-stretch you are maximizing the tension of the "bow".
The bigger the stretch, the more powerful and explosive will be the release, which is in this case, as in the Olympic Lifts , a vertical jumping motion. Try this tip. Your swing and snatch strength and power, especially with double bells, should improve dramatically.
Hyper irradiation
Man, do I feel my upper body as well as my legs, from Wednesdays power swings.Swinging the bells that extra 2 plus feet and having to stabilize and control them really brings some muscle into play. One thing I've realized since I've stopped doing repetition snatches is that you really dont have to pull the bell that high to snatch it overhead, and a lot of the motion from mid ribs to overhead is following the bell.
Not so with swings, lol. And the short sets really made a difference in the power output and that made a difference in the muscle involvement. Can also feel the difference between just pure hinging and letting my knees bend more and getting more leg as well as hip into it.
Like Randy Hauer said: A flat footed vertical jump. Compress the ground;Push the earth away.So glad my back seems to be able to take it now.
15-20 second sets, its my bag, baby.lol.
Maintaining the link to the bell as it goes head height or higher is getting interesting too. A muscular tether to the bell,like a gymnast swinging around a high bar. No slack, no dead spots in the arc; just pure swing.
Not so with swings, lol. And the short sets really made a difference in the power output and that made a difference in the muscle involvement. Can also feel the difference between just pure hinging and letting my knees bend more and getting more leg as well as hip into it.
Like Randy Hauer said: A flat footed vertical jump. Compress the ground;Push the earth away.So glad my back seems to be able to take it now.
15-20 second sets, its my bag, baby.lol.
Maintaining the link to the bell as it goes head height or higher is getting interesting too. A muscular tether to the bell,like a gymnast swinging around a high bar. No slack, no dead spots in the arc; just pure swing.
Awesome Old School Olympic Lifting Video
Much Thanks to Randy Hauer for finding this. Lots of Russian Special exercises and perfect teshnik for demonsration. Plus the ever elusive Adidas Black Olympic lifting shoes! Sure wish they still made these,lol.
Wednesday, April 11, 2007
Hard style one arm swings.
After Mondays DARC marathon and last weeks overreach with 30 rep sets I decided to really focus on high force and low rep sets on the swings today.I did each arm separately and did 10 rep sets with as much compensatory acceleration as possible, as well as sitting deeper than I did on Saturday.45 sec rest, then the other arm.Each set took about 15 seconds so a 1:1.5 ratio.
Good to see my swing on video and even though it worked fine for the reps and the power was good I think getting a wee more knee bend will help,lol.So thats what I did today.
This is what I'm good at: going hard for a short set, getting a decent amount of recovery and doing many sets.AS long as I stay out of lactate I'm good.POwer and force output stay high and I can do many sets. If I go hard into lactate I get one good set then I'm finished. If I want to do high reps I have to really pace myself and moderate the force.BUt this is fun stuff! Reminds me of box squat and bench speed days.
One arm swings with 24 kg
warmup: 16 kg x5/5/5/5x2
24kgx10l
30 sec rest
x10r
30 sec restx 14 sets
280 reps
14,840 lbs
Lots and lots of great power and accelearation for each set. KB swung to head hihg and some higher each rep. Really staying linked to the bell throughout the whole arc, much like swinging hi bar. Just enough tension to stay linked but not too much.Lots more time to root this way plus thats where the upper body growth is coming from, I now know.Can feel it in the reps.
Waiters walk with 16 kg
100 foot per arm
200 feet per lap
5 laps/1000 feet
Suitcase farmers walk with 16kg
200 feet per arm
400 feet per lap
2 laps
1800 total feet.
Halos
26x10/10
36x8/8x2
Face pulls
3x12
BW 162.8
BF8.4% ( there we go)
Water 61.9% ( lowest in ages)
Going deeper on the swings was good.Added a new stretch to my Rifga practice, a power squat stretch with a stick in the low rack position. An extension of my sumo squat frog squat stretch I do each day but with the bar on my back. Gets my shoulder really stretched out at the same time working on my knee and hip opening. Perfect. Plus I get to pretend I can still power squat,lol!
Basically the Ed Coan squat position. Love it.
datsit, gotta stretch.
Tuesday, April 10, 2007
I was there
at this meet, watching from the sides as Coan killed this 959 on his second attempt.I was handling superheavyweight Jeff Stanley who, in his very first Nationals squatted a very respectable 863. Jeff and Coan shared the backstage warmup platform and I got to watch Ed go though his every ritual as he warmed up and then posted the greatest powerlifting total in history: 2401 at 220 lbs.
Ed missed his third attempt squat of 986 at the very top when he lost his balance and took a step forward.He pulled 903 on his second so fast I SWEAR it looked like 135.He barely missed 925 on his third AT THE KNEE.
What a privilege to watch Ed work at that historic moment and what a object lesson for me in classic powerlifting at its best.
Ed missed his third attempt squat of 986 at the very top when he lost his balance and took a step forward.He pulled 903 on his second so fast I SWEAR it looked like 135.He barely missed 925 on his third AT THE KNEE.
What a privilege to watch Ed work at that historic moment and what a object lesson for me in classic powerlifting at its best.
More Weightlifters
I guess these guys are the quintessential 'skinny strong' guys.
Found these pics and more at this site:
thanks to Tom Furman for posting the link originally!
Monday, April 09, 2007
100 rep DARCs
Starting not to hate this day so much, lol.Learning to relax on these high rep sets and ' climb the hill". Watched the Tour of Flanders one day bicycle classic yesterday and that was my mental image as I paced myself through the sets.
Since I did one 100 rep set last week I decided to set a goal of trying to catch up to my wifes light swing day and work up to 5 100 rep sets. It might be in another lifetime but you gotta shoot for the stars no?
DARCs
16 kg x30
x50
x100 ( not too bad actually)
x100 ( this stung a little but still not terrible)
x30
x40
x55
405 reps( had to beat last times pr)
14,580 lbs.
Such a contrast from Saturdays monster weight. I think that's the idea, :))
Rack walk with 20 kg
200 feet per arm,400 feet per lap
4 laps, 1600 total feet.
this was tough and I broke my rule about only using the 3 weights( 16,24 and 32 kg) for my work. After yesterdays long walk( for me) I didnt want the workout to be too endurance centered. 16 is actually too light for shorter walks( about time!) and the 24 too heavy , on my knee,not my legs. SO the 20kg is was. It was tough!
Face pulls/stick press
3x15/3x5
Trained with Joe again today who is really getting his DL form down. He pulled 438 for six strong singles and when he masters his dl form watch out! Great to have someone push me too and keep me from cheating on my reps( actually, just a pure, innocent inability to count straight).
BW 163.2
BF 8.7%
Water 60.9%
back in the nines, finally. Back to the stir fry first!
datsit gotta stretch.
Since I did one 100 rep set last week I decided to set a goal of trying to catch up to my wifes light swing day and work up to 5 100 rep sets. It might be in another lifetime but you gotta shoot for the stars no?
DARCs
16 kg x30
x50
x100 ( not too bad actually)
x100 ( this stung a little but still not terrible)
x30
x40
x55
405 reps( had to beat last times pr)
14,580 lbs.
Such a contrast from Saturdays monster weight. I think that's the idea, :))
Rack walk with 20 kg
200 feet per arm,400 feet per lap
4 laps, 1600 total feet.
this was tough and I broke my rule about only using the 3 weights( 16,24 and 32 kg) for my work. After yesterdays long walk( for me) I didnt want the workout to be too endurance centered. 16 is actually too light for shorter walks( about time!) and the 24 too heavy , on my knee,not my legs. SO the 20kg is was. It was tough!
Face pulls/stick press
3x15/3x5
Trained with Joe again today who is really getting his DL form down. He pulled 438 for six strong singles and when he masters his dl form watch out! Great to have someone push me too and keep me from cheating on my reps( actually, just a pure, innocent inability to count straight).
BW 163.2
BF 8.7%
Water 60.9%
back in the nines, finally. Back to the stir fry first!
datsit gotta stretch.
Sunday, April 08, 2007
Remembering that training is not just lifting.
Did my 30 minute walk today after being lazy the last two weeks. The cert is fast approaching and I want to have some miles in my legs. BUT after yesterdays fairly hefty volume and thinking about tomorrows very hi rep darcs tomorrow made me realize my legs were pretty stiff and sore this early AM. I chose not to stretch out first which was a mistake.
I have to remember as I constantly gain more work capacity, have more energy,have better mobility and less pain that I still have to work on all the 'side' modalities to make sure I continue going in this direction.ANd that means paying attention to all the little things; the Rifga yoga poses,continue to assess and correct 'square and plumb' daily, and now that I can such a killer thumper :USE IT. My left knee still tightens up and the left calf has to be way more pliable and 'human tissue like". BUt the better I feel, and the more I do the less energy there is left over for all the 'boring' pre/rehab stuff. But I have to do it, there's just no real choice.
Plus I have to push the left knee's ROM much more diligently.It only bends 90-95 degrees and that aint enough. The least bit of tenision and that turns into 75-80 deg.Gotta stay loose, eh?
Start moving from double to single leg squat stretches.
Gotta stay vigilant.
And that thumper is little piece of heaven. It literally melts the tension right out of a tight flexor. amazing.
I have to remember as I constantly gain more work capacity, have more energy,have better mobility and less pain that I still have to work on all the 'side' modalities to make sure I continue going in this direction.ANd that means paying attention to all the little things; the Rifga yoga poses,continue to assess and correct 'square and plumb' daily, and now that I can such a killer thumper :USE IT. My left knee still tightens up and the left calf has to be way more pliable and 'human tissue like". BUt the better I feel, and the more I do the less energy there is left over for all the 'boring' pre/rehab stuff. But I have to do it, there's just no real choice.
Plus I have to push the left knee's ROM much more diligently.It only bends 90-95 degrees and that aint enough. The least bit of tenision and that turns into 75-80 deg.Gotta stay loose, eh?
Start moving from double to single leg squat stretches.
Gotta stay vigilant.
And that thumper is little piece of heaven. It literally melts the tension right out of a tight flexor. amazing.
Serra Wins!
I can't beleive it! I didnt buy the fight because I didnt think Serra had a chance,who knew?
Saturday, April 07, 2007
32 kg one arm swings.
Great workout today.No Saturday AM client anymore so I was able to put my full energy and thoughts into the workout from the moment I got up. I used to be be able to do that with all my workouts but dems the breaks! This was great.Stretched out, got fully caffeinated and went to work.
Clean and press into Windmill( left only)
16 kg x5x2
24kgx5
32kg x3 x2!!
Awesome! Havent pressed this in ages and it was easy.One press and three windmills.no problem
One Arm swings
16 kg x10/10x2
24 kg x5/5/5/5
24 kg x10/10
32kgx8/8 x 13 sets
208 reps
14,976 lbs!!
This was great,although my balance was off on a few reps, as I was swinging the bell higher than I have in a long time. This thing comes down FAST,LOL!
snatch holds( right only)
16kgx30 sec
24kgx35 sec
x60 sec
x50 sec
x40 sec
I realize now that I need to do clean/press/windmill left and snatch holds right AFTER I do my swings.Left shoulder was not needing any snatch holds after the 'warmup'.Normally one does heavy grinds first and then ballistics. As usual I'm backwards.
ALSO did easy negative presses at the end of each snatch holds with no shoulder pain! My shoulder is definitely healing.
The swings went easy, it's good to feel strong!
datsit, time to stretch.
Wednesday, April 04, 2007
Climbing hills again.
Today was A LOT tougher than I expected it to be. Figures. I slept well, and enough, ate better and was mentally prepared for what I wanted to do. Nothing good ever comes on days I feel good, lol :)) Felt just like going up a long hill on a bike; steady and deliberate but not as explosive as I wanted.
I did 240 darcs with the 32 kg on saturday so thought 320-340 with the 24kg should be a walk in the park. Forgot about those 400 one arms I did on Monday with Joe ( which means I went harder than normal). I tend discount the 16 kg as a "nothing" workout but it certainly showed me differently.The 24 didnt feel heavy but I didnt feel snappy either.
I also did sets of 30 which was 1o too many. today is speed day and all reps should be super crisp.especially after the 100's on Mondays.I wanted to do more than Sat but the last 10 reps,especially in the last five sets;were too slow. So 20 rep sets on wednesdays . 20 on the darcs and 10/10 on the swings. One arm swing sets done singularly are in sets of 15-20
DARCS
24 kg
10 sets of 30 reps
300 reps
15,900 lbs
This Weeks Numbers
Reps 944 up 22% from last week
Pounds 47,724 up 30% from last week.
Waiters Walks
16 kg x 100 feet /arm
200 foot laps
6 laps/ 1200 feet
Suitcase Farmers walk
1 16 kg 100 feet/ arm
400 foot laps
2 laps
2000 feet.
This is the best the waiters walk has felt! Not rep snatching but oding lots of overhead holds seems to be paying off. THis is a fantastic drill for perfect posture as you can't walk at all without it! the assymmetrical farmers walk is interesting as well.
Face Pulls
3x15
Stick press mobility
3 sets of 5 with triple shrugs
Big jumps in volume.No wonder I'm tired.Form feels good though and rythym was better. Have to remember to really let the non weighted arm swing back hard,sets me up much better.
BW 161.4
BF 9.1%
Water 60.8%
datsit,staying loose.
I did 240 darcs with the 32 kg on saturday so thought 320-340 with the 24kg should be a walk in the park. Forgot about those 400 one arms I did on Monday with Joe ( which means I went harder than normal). I tend discount the 16 kg as a "nothing" workout but it certainly showed me differently.The 24 didnt feel heavy but I didnt feel snappy either.
I also did sets of 30 which was 1o too many. today is speed day and all reps should be super crisp.especially after the 100's on Mondays.I wanted to do more than Sat but the last 10 reps,especially in the last five sets;were too slow. So 20 rep sets on wednesdays . 20 on the darcs and 10/10 on the swings. One arm swing sets done singularly are in sets of 15-20
DARCS
24 kg
10 sets of 30 reps
300 reps
15,900 lbs
This Weeks Numbers
Reps 944 up 22% from last week
Pounds 47,724 up 30% from last week.
Waiters Walks
16 kg x 100 feet /arm
200 foot laps
6 laps/ 1200 feet
Suitcase Farmers walk
1 16 kg 100 feet/ arm
400 foot laps
2 laps
2000 feet.
This is the best the waiters walk has felt! Not rep snatching but oding lots of overhead holds seems to be paying off. THis is a fantastic drill for perfect posture as you can't walk at all without it! the assymmetrical farmers walk is interesting as well.
Face Pulls
3x15
Stick press mobility
3 sets of 5 with triple shrugs
Big jumps in volume.No wonder I'm tired.Form feels good though and rythym was better. Have to remember to really let the non weighted arm swing back hard,sets me up much better.
BW 161.4
BF 9.1%
Water 60.8%
datsit,staying loose.
Tuesday, April 03, 2007
Getting bigger from swings.
It's very odd. Since I stopped snatching and just do swing variations I swear my upper body has grown! I feel like I have pecs again, lol. The swing has more time under tension for the muscles than the snatch; on both the ascent and the descent.Plus there is no resting at any point in the movement so the TUT really goes up.A little rest goes a long way in a tough set.
But there is no where to rest in the swing and working to stay as linked as possible at all times really seems to be working the torso in a pretty unique way. Cool.
The mother of all thumpers.
After spending hundreds of dollars on percussion massagers that I have continued to break I decided to step up to a medical grade model with a real motor. Just got this thing and it is amazing!
You don't have to push with it and, in fact, if you do it works less well. It creates tons of blood flow,heat in the area and the tight muscle literally melts out of spasm. Insane.My clients went nuts.
Trigger points that with just a bit of thump pressure were painfull could take the full weight of the thumper with no pain at all. And this baby really hums along.Testing the old one side by side the equalizer pro seemed to be vibrating in slow motion.
http://www.promedproducts.com/s.nl/it.A/id.2272/.f
You don't have to push with it and, in fact, if you do it works less well. It creates tons of blood flow,heat in the area and the tight muscle literally melts out of spasm. Insane.My clients went nuts.
Trigger points that with just a bit of thump pressure were painfull could take the full weight of the thumper with no pain at all. And this baby really hums along.Testing the old one side by side the equalizer pro seemed to be vibrating in slow motion.
http://www.promedproducts.com/s.nl/it.A/id.2272/.f
The hardest working man in powerlifting
Chuck Volgepohl is 43, been training like an animal and competing at the top for 20 plus years and seemingly NEVER gives up. I remember watching him on Louies first videos do insane things like 500 pound 'nose to the bench' seated good mornings and other insanities and thinking no way could he last. Well, its not the first time I've been wrong. He IS WSB. Watch how fast he comes up with 1080! Too bad speed training has no role in powerlifting ,lol.
http://www.gnlproductions.com/vids/ChuckVSquats.wmv
http://www.gnlproductions.com/vids/ChuckVSquats.wmv
Monday, April 02, 2007
Lotsa swings and DLs with Joe.
Joe Sarti joined me at Stones gym today and it was just like old times.Joe is super busy working with Team Shamrock but he is committed to serious training for the next TSC so of course he wanted to train at Stones,lol. I am happy for the company,especially on Mondays which is 'bore me to death with reps' day with the 16 kg( thanks Brett :)BUt is what I need so I have to 'git er dun'.
So having Joe there to count reps for me as well as watch him dl so strongly was great. I can really see some progress with my high rep endurance already so its not so bad. Just think I am back on my bike climbing hills. Get into the zone and just BREATHE through the set.stay loose and still be as strong and forcefull on each rep as possible.Quality reps.
One arm swings with 16 kg
20/20/10/10(60)
25/25/12/12(74)
30/30/15/15/5/5(100)
25/25/10/10(70)
20/20/10/10(60)
10/10/10/10(40)
404 reps
14,544 lbs
this was not as bad as I expected. Got the 100 rep set in earlier this time,lol.the extra energy of joe was great for getting through .not a bad workload.
Snatch Holds
36lbx 30 sec
x45 sec
x60 sec
x80 sec
rackwalks with 36
200 feet per arm, 400 feet per lap 5 laps
2000 feet total
these were easy.
BW 163.6 !!!( all that pizza this weekend)
BF 9.4%
Water 60.8 %
datsit,staying loose.
So having Joe there to count reps for me as well as watch him dl so strongly was great. I can really see some progress with my high rep endurance already so its not so bad. Just think I am back on my bike climbing hills. Get into the zone and just BREATHE through the set.stay loose and still be as strong and forcefull on each rep as possible.Quality reps.
One arm swings with 16 kg
20/20/10/10(60)
25/25/12/12(74)
30/30/15/15/5/5(100)
25/25/10/10(70)
20/20/10/10(60)
10/10/10/10(40)
404 reps
14,544 lbs
this was not as bad as I expected. Got the 100 rep set in earlier this time,lol.the extra energy of joe was great for getting through .not a bad workload.
Snatch Holds
36lbx 30 sec
x45 sec
x60 sec
x80 sec
rackwalks with 36
200 feet per arm, 400 feet per lap 5 laps
2000 feet total
these were easy.
BW 163.6 !!!( all that pizza this weekend)
BF 9.4%
Water 60.8 %
datsit,staying loose.
He blinded me with science!
Great post and data from Sr. RKC and exercise physiologist Kenneth Jay. Of course it confirms what I already knew but it is so good to get real data.
with 24kg snatches. This was just meant as a preliminary force/velocity testing on the force-platform but to me it confirmed what I believe to be true. The conclusions from this CANNOT be extrapolated to include other kettlebell weights- this have to be tested separately.I compared three types of kettlebell snatches:
1)Hard Style snatch
2)GS snatch
3)Power snatch from hang (no back swing and more like an Olympic snatch)
Calculations made from the sampled data are not easy to make so I have spent the last two hours trying to get something meaningful out of them and this is the results:
1)24kg Hard style snatch: Peak Force generation = 101,5 kg
2)24kg GS snatch: Peak force generation = 70,5 kg
3)24kg Pwr snatch from hang: Peak Force generation = 112 kg
Now what this data does is it confirms that when using the 24kg bell for Sports training (GPP etc) the GS style is inferior to the Hard style and the snatch from hang.
When the weight is so submaximal as a 24kg bell is, there is simply no point in doing GS because the main object is always to generate the highest power output. So unless you compete in GS don’t do GS style snatches. (as it is already pointed out during the RKC)
Now comparing the Hard style to the snatch from hang the power output is the highest (10,5kg more) when one snatches from the hang position. This is due to the fact that the bell travels in a much more vertical line and this kind of snatches involves the quads more which are important. However the difference between the two is not much. Doing snatches from hang is preferable if your sport only requires you to generate power a limited number of times. If your sport however, involves repeated bursts of explosion it makes sense to do the snatches hard style because the accumulated fatigue will be distributed between a larger amount of muscle mass (hips+quads) compared to snatches from hang (mostly quad dominant).
This is of course a theory that has to be validated by more testing (EMG activity etc.).Now all this may not be new knowledge to any of you but it is always nice to have theories validated (at least I think so…)I will continue to do Hard style snatches myself and the athletes I work with are NOT going to learn GS style at any point in their training. It is simply a waste of valuable training time to an athlete who uses the kb as a tool to do better in another power sport.All the best in your training and be ferocious!!!
/Kenneth Jay
with 24kg snatches. This was just meant as a preliminary force/velocity testing on the force-platform but to me it confirmed what I believe to be true. The conclusions from this CANNOT be extrapolated to include other kettlebell weights- this have to be tested separately.I compared three types of kettlebell snatches:
1)Hard Style snatch
2)GS snatch
3)Power snatch from hang (no back swing and more like an Olympic snatch)
Calculations made from the sampled data are not easy to make so I have spent the last two hours trying to get something meaningful out of them and this is the results:
1)24kg Hard style snatch: Peak Force generation = 101,5 kg
2)24kg GS snatch: Peak force generation = 70,5 kg
3)24kg Pwr snatch from hang: Peak Force generation = 112 kg
Now what this data does is it confirms that when using the 24kg bell for Sports training (GPP etc) the GS style is inferior to the Hard style and the snatch from hang.
When the weight is so submaximal as a 24kg bell is, there is simply no point in doing GS because the main object is always to generate the highest power output. So unless you compete in GS don’t do GS style snatches. (as it is already pointed out during the RKC)
Now comparing the Hard style to the snatch from hang the power output is the highest (10,5kg more) when one snatches from the hang position. This is due to the fact that the bell travels in a much more vertical line and this kind of snatches involves the quads more which are important. However the difference between the two is not much. Doing snatches from hang is preferable if your sport only requires you to generate power a limited number of times. If your sport however, involves repeated bursts of explosion it makes sense to do the snatches hard style because the accumulated fatigue will be distributed between a larger amount of muscle mass (hips+quads) compared to snatches from hang (mostly quad dominant).
This is of course a theory that has to be validated by more testing (EMG activity etc.).Now all this may not be new knowledge to any of you but it is always nice to have theories validated (at least I think so…)I will continue to do Hard style snatches myself and the athletes I work with are NOT going to learn GS style at any point in their training. It is simply a waste of valuable training time to an athlete who uses the kb as a tool to do better in another power sport.All the best in your training and be ferocious!!!
/Kenneth Jay
Sunday, April 01, 2007
Stretching out.
I've been as square and plumb in the last few weeks as I have been in many, many, many years. Its been nice to get a break from the need for constant bodywork, stretching, foam rollering,thumping and rifga stretching that I had to do for so long just to have a chance at being 'unwound'and be able to train.
But as I like to say the only thing harder than figuring out what to do to get yourself out of pain or advance your training is REMEMBERING to keep doing it!At least still it stops working. So into the gym I went this midday to stretch out and do my stick presses and squat rack stretches.I used to 'stretch out' regularly as a gymnast and now I remember how good it feels to be 'loose' and ready to move.I'm sure it still looks like I creep around like an old man but it feels better,lol.
Stick presses
Squat rack position stretches
Press behind neck stretches with stick
Rifga on floor
Foam roller
twenty minutes.
But as I like to say the only thing harder than figuring out what to do to get yourself out of pain or advance your training is REMEMBERING to keep doing it!At least still it stops working. So into the gym I went this midday to stretch out and do my stick presses and squat rack stretches.I used to 'stretch out' regularly as a gymnast and now I remember how good it feels to be 'loose' and ready to move.I'm sure it still looks like I creep around like an old man but it feels better,lol.
Stick presses
Squat rack position stretches
Press behind neck stretches with stick
Rifga on floor
Foam roller
twenty minutes.
What benching used to look like
here we go: Raw, drug free and using serious muscle to do the job.Dennis Cieri benches 525.
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