I've been watching a lot of Fedor Fuglev snatch videos lately and was wondering if my shoulder rehab has gotten to the point where I can play with the corkscrew technique on the snatch.Doing the high rep swipe and mill work has really shown me the approach one must take doing hi rep ballistic exercises of any type: do the exact amount of work needed to maintain the pace with the least amount of effort possible.
The difference in using the adjusting grip on the clubs is night and day in regards grip endurance and I believe that is probably the case with GS techniques as well. I create the shortest stroke I can with the swipe especially when I am going for the higher reps as it just doesnt make sense to do otherwise.If I want to work the muscles involved with the movement, and build strength for the next club size up then I will use a bigger stroke,more power and force for lower reps.
I got to thinking about this teaching the KB clean these last couple weekends and realized the corkscrew descent we teach in the KB Clean( we teach it in reverse- from the rack to the swing)is basically the same thing as the GS corkscrew descent, just from an overhead position.I 'knew 'this before but I just 'grokked' it.
One of my teaching points with cleans is how little one needs to grip the bell on the descent in the clean; just roll the bell around the wrist and let gravity do the work.I keep my hand open a long time, only gripping the bell in the bottom position.The same with the snatch.
I've played with this before but my right shoulder didnt really like it at all, and the HS squared up position felt much better.But the shoulder ROM of late has been the best in years so I thought I would give it another shot. At least as a warmup.
I was amazed.First, that I could do it now on my right arm,and second how much easier it is than the over the top descent. Much easier.The amount of dowward acceleration force I had to reduce was obviously less.The bell is just traveling a much shorter arc by corkscrewing it down as well as rolling the bell around the wrist on the ascent.It felt really good. I've always held the bell with the handle on the diagonal, with weight on the heel of the hand.Really exagerating that position made it just that much better.
But it was much less work per rep and definitely per set. I did 10 sets of 20 today with the 20 kg in the snatch ,startng off with the corkscrew for the first five sets and alternating HS and corkscrew the last five sets. I paused each rep of each set at the top for 1-2 sec and was amazed my HR was almost 30 beats higher at the end of the HS set than the corkscrew set! Way less forces to dampen on the eccentric and with a much bigger ROM for the whole movement ; just what you want if your goal is hundred of reps.
Even if you can change hands.The easier each rep is the more you can do and the faster you can do them.Just that simple.
But just like box squats are harder to do than free squats, require more force per unit of movement and purposely put the body at a leverage disadvantage in order to create overload, HS swings and snatches are going to create much bigger forces on all sides of the equation.The power output is just higher per rep.
I'm just glad that my shoulder is good enough to be able to play with it.
Snatch
16kgx5/5x2
20kgx 10/10x10 sets
200 reps
8800 lbs
Mills
10lbsx 20/20 x4 sets
these are great when they are light. the reps seem really therapeutic but too heavy seem to load my elbows too much. at least for reps.
two handed swings
24kgx20x5 sets
after Tracy and Britts amazing performances with the two handed swing for five hundred million reps each I was even more tempted to play with this move again. I thought that 100 reps would be a good start, after my little foray last week with the 16 kg.Not good. My body just doesnt like this move for volume of any kind. My back was good but my shoulder said 'ah, no'.I need to keep my elbows locked and with my orangutang arms they end up slightly flexed on this move. That's why I got the clubbells, too, for bilateral swing work.I shouldnt forget that.
My hat's off to those that can reallywork this move though; two hand swings are the power squat of the kettlebell world. There is no where to run and nowhere to hide. Just pure power production of the first order.
Z drills and Rifga
20 minutes really needed this after the two hand swings. Had to open up the shoulder. worked great. THe suns out again too, thank God. I love California.
datsit
Monday, March 03, 2008
Saturday, March 01, 2008
510 one arm swings.
I be 51 years old today so I knew I had to do some multiple of that number in swings to commemorate it. Even though I have missed my swing workout the last two saturdays I knew I had to sack up a bit and put up some reps. Especially since the Swing Queen did a full grand of swings just the other day. I thought half the reps but on one arm might suffice. It did; it was tough.
One arm swings
16kgx5/5x2
20 kgx5/5
Ladders
24 kg x
10/10
11/11
12/12
13/13
14/14
15/15=150 reps
Three rounds of this then:
24kgx10/10/10/10
x10/10
510 reps
27,030 lbs
The first two rounds were great, actually easy with the swing groove strong and fast. The third round got tough,especially after the first two sets and the last ones were working me to keep form and bell speed.I alternated with Rex and Nikko( he was squatting though so we lapped him most sets). Took about 60 minutes
Two handed CB Mills
15lb club x
10/10
12/12
15/15
suprised at how beat I was and how much this worked my already tired hands.never felt that before.teach me to skip two workouts ;))
datsit, now off to enjoy my birthday weekend.
One arm swings
16kgx5/5x2
20 kgx5/5
Ladders
24 kg x
10/10
11/11
12/12
13/13
14/14
15/15=150 reps
Three rounds of this then:
24kgx10/10/10/10
x10/10
510 reps
27,030 lbs
The first two rounds were great, actually easy with the swing groove strong and fast. The third round got tough,especially after the first two sets and the last ones were working me to keep form and bell speed.I alternated with Rex and Nikko( he was squatting though so we lapped him most sets). Took about 60 minutes
Two handed CB Mills
15lb club x
10/10
12/12
15/15
suprised at how beat I was and how much this worked my already tired hands.never felt that before.teach me to skip two workouts ;))
datsit, now off to enjoy my birthday weekend.
The New Way of Strength.
Eddy. 791 at 181.
Pavel redux.He truly changed how I saw the process of getting strong and being strong.This goes to show that it's not the length of the book but the depth of the contents that matter. Power to the People changed it all.THis is really the Old/New way.
1) Strength= the ability to produce force
2) Force = Mass X Acceleration ( or the ability to move a weight/mass)
3) To increase force either move the mass faster or create more tension
4) Tension =Strength = Force
5) Humans create force by creating tension in the musculature.
6) Bodybuilding paradigm increases strength in any particular muscle by increasing the mass of that muscle.TO get stronger, get bigger.
7) PtP paradigm increases strength by increasing force via more tension in 'target' musculature as well as surrounding musculature( irradiation).To get stronger contract harder.
8) Voluntarily increasing total body tension supercharges the ability to create tension/force( hyper irradiation). This is the essence of powerlifting as well. You are increasing/engaging more mass as well as the bodybuilding paradigm, but instead of growing more non productive size you are using the available muscle around your body to do the job.This is a very high skill task.
9) Voluntarily using the antagonistic muscles to increase muscle involvement in a movement also increases the force potential as well as 'saves' the agonist for more work on the concentric motion( pulling one self down int oe squat or the bench). This is successive induction, another high skill task.
10) Strength is a skill and must be practiced, not just trained.
Friday, February 29, 2008
The Swing Queen
My wife is an animal.Just twelve weeks after surgery she decided to do one of her most ambitious swing workouts yet; 1000 reps with the 24 kg KB in 50 minutes! She did two hand swings and did 10 reps every 15 sec for 50 minutes!!!!! 15 sec work 15 sec rest for almost an hour. That is insane.I would be toast if I tried that.Way to go honey.
Thursday, February 28, 2008
Leverage
Check out the bar path on Fawn's squats; both with an olympic shoe with a heel and with a flat shoe.The trend has been to only wear flat shoes when you are doing a wide stance "power" squat but many just dont get good leverage without a heel.Especially those with long femurs and or tight ankles.
I was one of them and now wished I had followed my instincts and used a heel and squatted with a close stance.The heel let me sit back and still keep my center of gravity over my base.Without the heel if I sat back I took my hips out of it and loaded just the legs. and if I leaned forward it was all back.
Train your weakness, compete your strengths. I fully 'grok' this now.
With the heel Fawn can really keep her arch,stay over her base, engage the hips and quads similtaneously, as well as put her extensors in a solid postition to maintain their position.When she hits the sticking point she is still in balance and can hold her arch and use her glutes at the same time.
Can't apply force well if you are struggling for balance.Great job Fawn!
with a heel
without the heel
I was one of them and now wished I had followed my instincts and used a heel and squatted with a close stance.The heel let me sit back and still keep my center of gravity over my base.Without the heel if I sat back I took my hips out of it and loaded just the legs. and if I leaned forward it was all back.
Train your weakness, compete your strengths. I fully 'grok' this now.
With the heel Fawn can really keep her arch,stay over her base, engage the hips and quads similtaneously, as well as put her extensors in a solid postition to maintain their position.When she hits the sticking point she is still in balance and can hold her arch and use her glutes at the same time.
Can't apply force well if you are struggling for balance.Great job Fawn!
with a heel
without the heel
Wednesday, February 27, 2008
The next wave.
Chuko.the thickest wave in the world.And Laird Hamilton, the best surfer ever.
One of the things I had forgotten about is when, after a decent taper and a peak, when you start back up again you occasionally start out at a higher level of ability then you would have just a few cycles ago. That is to say, 70% is not always 70%.
Today was MVO2 day and I was planning on 35 sets of just 7's as I have been pretty flat since the weekend and the seminar.My normal start to a 4 week peaking cycle.I wasn't even planning on doing any 8 rep sets.Just a nice slow start.
And I was pretty hungry for some reason, something I'm almost never am before training. Not enough tea perhaps:))
But when I started I noticed my groove was right here and the bell was flying really easily.No wasted motion at all and the speed was good.Had 2 + seconds left per 15 sec bout. Still was thinking aobut 7's all the way.
25 sets went by very fast and HR was low(?) 150 or less.So I decided to do 8's for the last 11 sets and THEY were fast too, leaving me with a second to spare in each round. HR stayed around mid 150's too. even to the end.Did 36 sets and it was no problem.
And my form is even more stiff legged;it seems the more I lean the more I get into my hip and the more I sit back the less my hips get into the picture. same as my deadlift and even my squat.I do have to stay focused on keeping my back flat and staying flat on my foot as well.
But I was really snapping into the bottom and powering right out. Way cool.
MVO 2 snatch 15:15
16kg x 25 sets x7 175 reps 6300 lbs
16kgx11 sets x8 reps 88 reps 3160 lbs
total reps 263
total weight 9460
total time 18 min
two handed swipes
15lbx10x2
25lbx10x4 sets
these were harder than I remembered,lol!~But I am a bit tired too.Triceps and upper torso get such a good stretch in the back position.switch grip each set.
Rack walks
16kgx1600 feet.switch hands every 200.
Glad to be back on track with this exericse. I need to do it.gait is much improved.Back over 2000 feet soon.
Two handed swings
16kgx30 sec on 30 sec off x 4 sets
I refuse to give up on being able to do this exericse and getting back into the rotation! The two hand swing is the Power Squat of the KB swings and I want my back to be able to tolerate this. Have to start off this time with low volume AND low intensity.Start real slow.
datsit.Have LOTS of Z and stretching to do.
Today was MVO2 day and I was planning on 35 sets of just 7's as I have been pretty flat since the weekend and the seminar.My normal start to a 4 week peaking cycle.I wasn't even planning on doing any 8 rep sets.Just a nice slow start.
And I was pretty hungry for some reason, something I'm almost never am before training. Not enough tea perhaps:))
But when I started I noticed my groove was right here and the bell was flying really easily.No wasted motion at all and the speed was good.Had 2 + seconds left per 15 sec bout. Still was thinking aobut 7's all the way.
25 sets went by very fast and HR was low(?) 150 or less.So I decided to do 8's for the last 11 sets and THEY were fast too, leaving me with a second to spare in each round. HR stayed around mid 150's too. even to the end.Did 36 sets and it was no problem.
And my form is even more stiff legged;it seems the more I lean the more I get into my hip and the more I sit back the less my hips get into the picture. same as my deadlift and even my squat.I do have to stay focused on keeping my back flat and staying flat on my foot as well.
But I was really snapping into the bottom and powering right out. Way cool.
MVO 2 snatch 15:15
16kg x 25 sets x7 175 reps 6300 lbs
16kgx11 sets x8 reps 88 reps 3160 lbs
total reps 263
total weight 9460
total time 18 min
two handed swipes
15lbx10x2
25lbx10x4 sets
these were harder than I remembered,lol!~But I am a bit tired too.Triceps and upper torso get such a good stretch in the back position.switch grip each set.
Rack walks
16kgx1600 feet.switch hands every 200.
Glad to be back on track with this exericse. I need to do it.gait is much improved.Back over 2000 feet soon.
Two handed swings
16kgx30 sec on 30 sec off x 4 sets
I refuse to give up on being able to do this exericse and getting back into the rotation! The two hand swing is the Power Squat of the KB swings and I want my back to be able to tolerate this. Have to start off this time with low volume AND low intensity.Start real slow.
datsit.Have LOTS of Z and stretching to do.
Monday, February 25, 2008
Re Build
As much as I love teaching at certs and workshops I seriously hate to have my training rythyms messed with. I am, in runners parlance, a 'trainer' not a 'racer'. This means I like training more than I do competing, which is true.Many 'racers' only like the meets and have a hard time getting up for the day to day grind which is training.
Not me.
I love the day to day grind of regular training, of feeling myself grow stronger each workout and being able to handle heavier training loads more easily all the time. I do like competing as well as I have been performing athletically since I was 14 and it comes very natural to me. I like to have to turn it on when it really counts.
Since I can't do that much athletically anymore teaching in front of large groups seems to be taking it's place and I still treat it like a competition,which means I taper for it. Which brings me to the part I hate: scaling the training back down, resting more than normal, holding back on many levels and basically having to wait for the 'big day'.I am so a creature of habit; and always have been although it is definitely getting worse as I get old(er).
Because no matter how good a shape I get into coming back after a peak and a taper is ALWAYS hard for me.I love to keep the momentum going because I know how tough it is to re start that;especially at a high level.
Back in the saddle, it's snatch pause day.
Snatch Pauses
16kgx5/5x3
20kgx5.5
24kgx5/5x10 sets
100 reps
5300 lbs
made sure to hold each rep for a solid 1-2 seconds. This training has really helped my right arm overhead position.Even Joe noticed how much further back it goes now.almost normal :) It's infinitely more comfortable overhead and holding the rep is no problem. I can relax now in that position and that's a big change.
One arm swipes
15lbsx8/8x 5set
wow this one lit my triceps up FAST! Could easily have done more but my tris were getting a hell of a stretch after all those overhead holds and I didnt want to push it at all. Damn taper,lol.
2 CB Rockits
2 15lb CBs x30 sec on 30 sec off 5 times( 30 reps per 30 sec)
these were tough, as expected.Great quad and glute work and always opens up the wrist,elbow and links the shoulder.
One arms shield cast
15lbs x8/8x 4 sets
woo hoo, hot tri's!
BW 162
BF 8.8%
Water 60.8%
datsit. more z and rifga later. Back on track til May and the Danish Cert. Have to be VERY strong for that one! Have to be extra strong for the Vikings!
Not me.
I love the day to day grind of regular training, of feeling myself grow stronger each workout and being able to handle heavier training loads more easily all the time. I do like competing as well as I have been performing athletically since I was 14 and it comes very natural to me. I like to have to turn it on when it really counts.
Since I can't do that much athletically anymore teaching in front of large groups seems to be taking it's place and I still treat it like a competition,which means I taper for it. Which brings me to the part I hate: scaling the training back down, resting more than normal, holding back on many levels and basically having to wait for the 'big day'.I am so a creature of habit; and always have been although it is definitely getting worse as I get old(er).
Because no matter how good a shape I get into coming back after a peak and a taper is ALWAYS hard for me.I love to keep the momentum going because I know how tough it is to re start that;especially at a high level.
Back in the saddle, it's snatch pause day.
Snatch Pauses
16kgx5/5x3
20kgx5.5
24kgx5/5x10 sets
100 reps
5300 lbs
made sure to hold each rep for a solid 1-2 seconds. This training has really helped my right arm overhead position.Even Joe noticed how much further back it goes now.almost normal :) It's infinitely more comfortable overhead and holding the rep is no problem. I can relax now in that position and that's a big change.
One arm swipes
15lbsx8/8x 5set
wow this one lit my triceps up FAST! Could easily have done more but my tris were getting a hell of a stretch after all those overhead holds and I didnt want to push it at all. Damn taper,lol.
2 CB Rockits
2 15lb CBs x30 sec on 30 sec off 5 times( 30 reps per 30 sec)
these were tough, as expected.Great quad and glute work and always opens up the wrist,elbow and links the shoulder.
One arms shield cast
15lbs x8/8x 4 sets
woo hoo, hot tri's!
BW 162
BF 8.8%
Water 60.8%
datsit. more z and rifga later. Back on track til May and the Danish Cert. Have to be VERY strong for that one! Have to be extra strong for the Vikings!
Perhaps the best bench assist exercise
especially if you don't have access to a spotter; and even more so if you are a raw bencher.DB benches will build your strength off the bottom, your lockout as well as hypertrophy your pecs, delts,triceps and upper back as well as build serious stability.Probably the hardest part about doing with with any real weight is making room for the size of the bastards!Here is some serious weight by Mike Kroc.
Sunday, February 24, 2008
The Spinal Engine
Great interview with Serge Gracovetsky, author of " The Spinal engine", which, it seems, is out of print. I remember Paul Chek referencing this book in his Scientific Back Training course.This interview is a very unique look at how and why we move and how critical the spine is to the process.Now, if I can find someone to sell me the book.Ebay only wants $200 for a copy!
Thanks Doc Cheng
Doc Cheng and I at last weeks cert.Dr. Mark Cheng, RKC Team Leader, Chinese medicine Dr extraordinaire,devoted Martial Artist and KB fanatic and a truly great guy has some very nice things to say about yours truly and my DVD on his blog KBs Los Angeles. It has been such and honor to work with this guy for the last two years and to have him help me with the team last weekend at the San Jose Cert was perfect.Truly a man of honor and respect it is always a pleasure to spend time with him and learn from him.
His team of RKC candidates, of which I had two members, were perfectly prepared for the rigors of the weekend and one of them Grace Chiplinsky, passed her snatch test on her first arm effortlessly! He is truly an RKC of note and doing big things building the momentum for the RKC down in Santa Monica. The August cert, at UCLA and the first ever Southern California cert will have his fingerprints all over it I'm sure. Which is a great thing.
His team of RKC candidates, of which I had two members, were perfectly prepared for the rigors of the weekend and one of them Grace Chiplinsky, passed her snatch test on her first arm effortlessly! He is truly an RKC of note and doing big things building the momentum for the RKC down in Santa Monica. The August cert, at UCLA and the first ever Southern California cert will have his fingerprints all over it I'm sure. Which is a great thing.
Thanks again for the props Doc and see you soon!
Grace and Diane Lee from KBLA ( forefront) along with Team Rif members Steve Pavlet and James Christopher. A great time was had by all.
Saturday, February 23, 2008
The Rif Basic KBs Workshop
I am off to do my first solo KB workshop/ seminar to a group of 40 personal trainers at Axis Personal training in Menlo Park, just a few miles from my studio in Palo Alto.Tried to get it scheduled for another weekend so I didnt have to miss another heavy swing workout but no go so it's one more day for the peak before I get to start my rebuilding cycle again. No worries.
This should be lots of fun and I will be teaching the basic six kb drills but it's gonna be a long 8 hours with ton 'o demonstrating so I will get plenty of work in.
Hopefully this is just the start of another new aspect to my business to go along with teaching privately and the certs. Tracy, Joe Sarti and Jordan will be assisting so that will make it tons easier to cover so many people.
I hope these people have been doing some decent free weight training, or some kb training, as 7-8 hours of working with kbs, even with just light weights and practicing technique, will wreck them pretty well if they haven't! Don't want to kill anybody,lol.Gotta go load some bells!
Wednesday, February 20, 2008
Slow and easy.
Still flat, adrenaline wise, from the weekend and I have an 8 hour KB basic workshop to teach this coming weekend so I have to go easy; lots of nasty bugs around and I can't get sick.
Decided to do 30 sets of 7 in the mvo2 workout today which turned out to be perfect. 15 minutes of snatching and 210 reps. no problem but enough to make me sweat.My body is finally unraveling from the weekend as well. LOTS of Z drills allthougout the day, as well as tons of foam roller, thumper and stick work on my left hammy,IT band,rectus femoris and calf.Everything else if fine.
MVO2 Snatch 15:15
16kgx30 sets of 7
210 reps
7560 lbs
Left wanting to do more. I thought about just doing the last five sets and decided that that was a perfect place to leave it;wanting to do more.
Two Handed Shield Cast
15lb CBs20x6 sets
left these light and just really got the momentum going. Very therapeutic.
CB Mills
15lbs x 10/10x 5sets
100 reps
Left the 10's at Girya but these were fine.Another very therapeutic move for my shoulder and scapulo-throacic area.Plus I didnt want to rack walk today and tighten up my left leg.
Flag Press
25x8x 5 sets.
Just playin'..
BW 162.6
BF8.3%
Water 61.3% !! this could be the highest % ever.I need to stay hydrated, that's for sure.
datsit.
Decided to do 30 sets of 7 in the mvo2 workout today which turned out to be perfect. 15 minutes of snatching and 210 reps. no problem but enough to make me sweat.My body is finally unraveling from the weekend as well. LOTS of Z drills allthougout the day, as well as tons of foam roller, thumper and stick work on my left hammy,IT band,rectus femoris and calf.Everything else if fine.
MVO2 Snatch 15:15
16kgx30 sets of 7
210 reps
7560 lbs
Left wanting to do more. I thought about just doing the last five sets and decided that that was a perfect place to leave it;wanting to do more.
Two Handed Shield Cast
15lb CBs20x6 sets
left these light and just really got the momentum going. Very therapeutic.
CB Mills
15lbs x 10/10x 5sets
100 reps
Left the 10's at Girya but these were fine.Another very therapeutic move for my shoulder and scapulo-throacic area.Plus I didnt want to rack walk today and tighten up my left leg.
Flag Press
25x8x 5 sets.
Just playin'..
BW 162.6
BF8.3%
Water 61.3% !! this could be the highest % ever.I need to stay hydrated, that's for sure.
datsit.
Tuesday, February 19, 2008
Nice!
From Power Watch "Here's video of Chris Taylor, 242, from the SSA CandyAzz Classic held Saturday in Tribes Hill, New York. Taylor totalled 2,250 pounds, with an 875 pound squat, 725 bench press, and 650 pound deadlift. Included are his 875 pound squat and 725 pound bench press. Taylor returned to powerlifting after suffering a heart attack in the summer of 2006. "
Powerlifters are sick. Coming back from a heart attack to squat 875!But I love the look in his eye as he approaches the bar. I remember it well and still miss it.A great example of a perfect power squat.Not bad depth, either,especially for a canvas suit.Chris is a great guy and I'm glad he got his comeback.
Powerlifters are sick. Coming back from a heart attack to squat 875!But I love the look in his eye as he approaches the bar. I remember it well and still miss it.A great example of a perfect power squat.Not bad depth, either,especially for a canvas suit.Chris is a great guy and I'm glad he got his comeback.
Monday, February 18, 2008
It's all heavy when you're tired.
Man, you miss one workout....Really had to make myself go into the gym today after four very long days in a row.The tough things for me about these certs is standing for most of 12-14 hours a day and not getting enough of my body work time.The combination of way more tension than usual and way less bodywork and focused stretching catches up with me. Even the instructors with no knee issues were noticing how stiff standing a lot makes you.
And the more twisted I get the more twisted I get.Unwinding, no matter what form it takes; Z, rifga,massage, or hydrotherapy takes time. Today I unwound.
Part of that is training.It always starts rough and finishes well. We have to move to stay healthy and the less I move the worse I feel.But it's got to be the right kind of movement and the right amount.
So today is snatch day with the 20 kg.Decided to warmup slowly and use some ladders.
Snatches with 2 sec pauses
20kgx
5/5
6/6
7/7
8/8
9/9
10/10
9/9
8/8
7/7
6/6
5/5
150 reps
6600 lbs
The great thing about ladders for me is they allow me to start slowly and warmup. By the time I get to some higher numbers I am feeling good.Same thing today.
One arm swings
24kgx10/10x5 sets
100 reps
5300 lbs
Missed my swing workout this saturday so this was for that.I was actually feeling strong here and really focused on pulling myself into the hole and hiking the bell harder.It's always great to get a serious refresher course on the basics when I go to a cert.
Two Clubbell Swipes
(2)15's x20 x 4 sets
80 reps
these went well too although I was planning for 100 reps. My grip was fatiguing a bit and I didnt want to get on the 'nerve' so I shut her down.I actually am getting smarter about this stuff :))
BW 163
BF8.6%
Water 61 %( I don't think I've reached this level before. strange)
Datsit. Lots of stretching and thumping to do still.
And the more twisted I get the more twisted I get.Unwinding, no matter what form it takes; Z, rifga,massage, or hydrotherapy takes time. Today I unwound.
Part of that is training.It always starts rough and finishes well. We have to move to stay healthy and the less I move the worse I feel.But it's got to be the right kind of movement and the right amount.
So today is snatch day with the 20 kg.Decided to warmup slowly and use some ladders.
Snatches with 2 sec pauses
20kgx
5/5
6/6
7/7
8/8
9/9
10/10
9/9
8/8
7/7
6/6
5/5
150 reps
6600 lbs
The great thing about ladders for me is they allow me to start slowly and warmup. By the time I get to some higher numbers I am feeling good.Same thing today.
One arm swings
24kgx10/10x5 sets
100 reps
5300 lbs
Missed my swing workout this saturday so this was for that.I was actually feeling strong here and really focused on pulling myself into the hole and hiking the bell harder.It's always great to get a serious refresher course on the basics when I go to a cert.
Two Clubbell Swipes
(2)15's x20 x 4 sets
80 reps
these went well too although I was planning for 100 reps. My grip was fatiguing a bit and I didnt want to get on the 'nerve' so I shut her down.I actually am getting smarter about this stuff :))
BW 163
BF8.6%
Water 61 %( I don't think I've reached this level before. strange)
Datsit. Lots of stretching and thumping to do still.
Sunday, February 17, 2008
Team Rif San Jose RKC 2008Well ,the first ever San Jose RKC is now history and what incredible exeperience it was.These three day intesives run the gamut of intellectual, physical and emotional spectrum. It's truly an amazing thing to get so many like minded, singularly focused and incredibly physically strong people together in such an intense setting.
Plus, where do you find such strange goings on as impromtu nail bending, phone book tearing and sledge hammer leveraging at the after trainings dinner party?
Tyler and Brett going after the books
Tracy got it on video
Plus, I got to meet THE Dan John,coach and athlete extraordinare, as well as over all nice guy over drinks at the post cert dinner. So smart and yet so humble.
Fawn is a big Dan John fan. As are we all.
But the best part was Team Rif.These guys came together so strongly for the technique testing as well as the 'victim' teaching it was inspiring to see. The real test of the weekend is NOT the snatch test but the teaching test.We don't care how much of a stud you are with a kettlebell if you can't teach Aunt Betsy properly and not get her hurt.And teach well they did.
Plus it was so cool having Tracy around as well. She's way cute and takes great pictures!
The boys be done for the weekend! Rif out. I need some sleep.
Day Two, The RKC transformation
It never fails to amaze me when I get to experience the incredible transformation the RKC candidates go through from day one through day two. One would think that being trained into the ground for nine hours straight with intense kettle bell drill after intense kettlebell workout the next day the skills would be stiff, rough and less effective but the opposite instead occurs.
And after going through more of the same; but harder, that at the end of day two the candidates would be breaking down and showing signs of skill deterioration but it never happens! Instead what happens is just what Team Rif showed me yesterday when instead of getting worse they got better. MUCH better. All their skills improved, across the board and the camaraderie and team spirit was downright inspiring!
I literally got chills at the end of the day yesterday as they went through technique work getting ready for the technique testing that we have today. It was an amazing transformation for my group as I'm sure it was for all the other RKC candidates. They got stronger, not weaker and their heart and spirit showed itself in way that never fails to get me going.They listened ,learned and applied everything we taught them and went after it with a vengence!Incredible.
Today is the crucial day, however, with technique tests on all the basic skills, the teaching test and the infamous Grad workout, which will hold a special surprise for all the candidates! I know they will all do us proud. It's so great to be part of this incredible organization and get to experience this type of transformation of people on a regular basis. For a coach and trainer there really is nothing better.
Saturday, February 16, 2008
San Jose RKC Day One; The dreaded Snatch test
Day one of the first RKC Cert in California is over and what a day! the facilities at San Jose State University are incredible and Team Leader Chris Holder did us proud arranging things for us to have everything we need for a great teaching environment.
Here are some photos Tracy took as Team Rif went through their snatch test paces.Everyone is always so nervous til they get this out of the way, not realizing that this is just the very begining of the "fun".
It was perfect weather, warm clear and sunny,a great example of California winter.
On a sad note, Joe Sarti missed Taming the Beast by one inch again in the pullup. He crushed the pistol and the press but just couldnt manage the last part of the pull. The added mass he has put on with his squat program might have made things a bit harder.But he was gamer and put on a good show.We had numerous Beast Tamers this year including one guy who looked like he could do five reps on each event no problem He is one of Chris Holders coaches and this guy is a MONSTER! More on him later, gotta go teach the clean!
Thursday, February 14, 2008
The Evil One(s) visits the Rifstonian Institute.
So honored to have Pavel and Brett stop by my humble garage gym this afternoon and get some serious training in before the start of the festivities this weekend. Got to work with Brett on his squat and bench teshnik and Pavel with his deadlift. SO much fun to work with guys this serious about their training. Serious detailed examination and analysis of every nuance of every part of the lifts. Looks to be a great weekend of training and learning already.
Wednesday, February 13, 2008
The Peak rolls on- 300 Swipes.
Did 300 continuous swipes just now with two ten pound clubbells, crushing my old PR of 208 reps done on New Years Day.It's even better since I havent been training this move lately either.It's all easy when it's light.
I was supposed to just do Z and stretch out today but I feel too good. So I decided to just do one movement, with light weight and then get out of the gym. I felt like two cb swipes would be a good move as long as I stayed with the tens, with which I can really relax and stay loose and stay focused on staying on my left leg.I decided on doing 250 reps as I knew I could crank that out strongly. But when I got to 250 I knew 300 was there so I just kept going. I have had the number 300 for this move in my head ever since I did the 200. The hardest part is not being able to rechalk or wipe sweat. 400 is next.Adams 800 is unbelievable.
I was supposed to just do Z and stretch out today but I feel too good. So I decided to just do one movement, with light weight and then get out of the gym. I felt like two cb swipes would be a good move as long as I stayed with the tens, with which I can really relax and stay loose and stay focused on staying on my left leg.I decided on doing 250 reps as I knew I could crank that out strongly. But when I got to 250 I knew 300 was there so I just kept going. I have had the number 300 for this move in my head ever since I did the 200. The hardest part is not being able to rechalk or wipe sweat. 400 is next.Adams 800 is unbelievable.
Counted up to 100, then again to 100 , then to 50, the 50 backwards. Easier on my mind.Just like eating an elephant. Small bites.
I think that the movement was fresh was in my favor as well. Sometimes too much training just wrecks a groove. So, no warmup just:
1x300 swipes with 2 10lb CBs in 17 minutes PR
Just about 18 reps a minute.If I had had a pacer/rep counter it would have been easier as I was so focused on not screwing up the rep count that I wasn't as fluid.Total opposite of Hardstyle KB work. I tried to do as little work as possible on each rep and still keep pace. Very relaxing.
HR at end of 300 reps about 135-140, about 65% of my guesstimated max HR of 210.(monday hit 200 and it wasnt max for sure).
Now I can do some Zs and stretch out in the beautiful 68 degree sunshine! Everyone is in tomorrow and Brett is coming straight from the airport to the Rifstonian Institute for a squat/bench workout.There's a rumour the Evil One might be making a surprise visit as well. You never know.
Let the games begin.
I think that the movement was fresh was in my favor as well. Sometimes too much training just wrecks a groove. So, no warmup just:
1x300 swipes with 2 10lb CBs in 17 minutes PR
Just about 18 reps a minute.If I had had a pacer/rep counter it would have been easier as I was so focused on not screwing up the rep count that I wasn't as fluid.Total opposite of Hardstyle KB work. I tried to do as little work as possible on each rep and still keep pace. Very relaxing.
HR at end of 300 reps about 135-140, about 65% of my guesstimated max HR of 210.(monday hit 200 and it wasnt max for sure).
Now I can do some Zs and stretch out in the beautiful 68 degree sunshine! Everyone is in tomorrow and Brett is coming straight from the airport to the Rifstonian Institute for a squat/bench workout.There's a rumour the Evil One might be making a surprise visit as well. You never know.
Let the games begin.
BW 164 Zikes!
BF 8.9%
Water 60.8%
dont feel any fatter.
datsit.
Tuesday, February 12, 2008
Train the Will.
I have always believed that THE most important component to training/athletic progress is the ability to make yourself do what you need to do to , as opposed to what you want to do. This is true in all aspects of life too but it is so obvious in the realm of physical training that I do not know why it is not emphasized more.
Coming from many years of competition/coaching athletes I was amazed when I started working full time in"personal training" and realized that discipline was a four letter word in the fitness world.It had been replaced by 'fun' and ' variety'.
Discipline, and the ability to exert one's will to create from mere thoughts what one wants physically is an absolute necessity if progress is to be made.And, of course, that is still no guarantee that you will succeed but without it I can almost guarantee that you will NOT succeed.
To being able to make yourself do that what you do not want to allows you to create virtually anything, whereas the inability to make yourself do things that you consider "unpleasant" or, God Forbid, not fun won't let you accomplish much at all.
Because, even if you picked your parents well and have great genetics as your starting point, at some place in that road you will run out of genetics and confront, yes, that which you do not want to do. For one reason or another.
Because, even if you picked your parents well and have great genetics as your starting point, at some place in that road you will run out of genetics and confront, yes, that which you do not want to do. For one reason or another.
Whether it is putting down the fork earlier than you want to, or setting the alarm earlier than you want to, or even just DOING the workout that you know you need to do to get what you said you wanted you must have the ability to FORCE yourself to bend to your own will if you are to succeed.
Because the Will, and Discipline, are every bit as adaptive( in either direction) as your muscular or energetic system is.And failure to train , with overload, these abilities will result in them getting weaker, smaller and unable to respond when the need arrives. I believe we are either getting weaker or stronger, with every single act we make. When we choose to go in the direction of what our stated goals are we are getting stronger. Or weaker, when we rationalize or delude ourselves into thinking that "just this once' it won't hurt to skip the workout, eat the crap we swore we wouldnt, or whatever the action is that we have decided( in a much stronger moment/frame of mind) is what we want to Be. Or Have.
All those little victories, those daily PRs add up, just as all those missed attempts do.Research has shown that winning raises testosterone and losing lowers it.In anything. Set the goals low so you can attain them, win, get stronger and set higher goals.But set the goals and make them happen.MAKE them happen. Make them.
It's not just what you do in the gym that matters but what you do in your LIFE that matters more. It all starts in your head, and, as Arnold said, you have to create it first mentally before you can create it physically.
If you're not motivated find things that motivate you and keep them around you ALL THE TIME. So many don't seem to think about their workouts til the shoes hit the gym floor.How can anything good come from that? If it does it will be from dumb luck not planning. Whoever said no one plans to fail but many fail to plan was right.Then, the plan has to be made real.Thought, Word, Deed.Think it, say it, do it.Simple as that.
And if you don't, try again. And again; til you do.
For me it's come down to two things: one-I have a clear image in my head of what I want to be able to do and how I want to look. Not just clear but CRYSTAL CLEAR.And as I climb higher and see farther that adjusts as well. But I am always shooting for a goal.Even if it's seemingly unattainable.Shoot for the stars, you may end up on the roof.
Two-I may not have much talent but I try hard not to be outworked. This was completely true when I was younger and competitive but still very much the same now in my dotage.It's taken my three years to unscrew myself from the damage I did and build up my work capacity to where I can really train hard again and I won't let all that work slip away easily.There is as much to be said for momentum as there is discipline.Both go hand in glove.
People are so afraid of suffering; as if a little discomfort will kill them.Suffering builds character if applied properly. Practicing willpower and discipline in small bites are great ways to increase both attributes.Choosing to NOT have something you want,just to see if you can do it, is an easy an harmless way to begin.
When I was training for ultramarathons I did a lot of fasting, as I was convinced this would help me be a better fat burner, a key quality for ultra work. This wasnt just a willpower exercise but I would go and sit in a doughnut shop and have just water,letting the smell of the doughnuts surround me. Yeah I know I'm nuts, but it worked well. Just being able to overcome that increased my inner strength and willpower tremendously. Pro Bodybuilder Scott Wilson could get almost as much satisfaction from just smelling a food he wanted when he was dieting as he did eating it.Well, almost. But he never broke his diet.
It could be something as simple as leaving some food on the plate when you want to devour everything and get doubles.Or doing the pre/rehab you know you need to do but aren't that interested in doing.Pick something. Anything. Then make it happen. Will it to happen.
And see how much easier it is the next time. Life is hard; tough is good.
Train your Will like you train your favorite muscle or exercise and see how much stronger everything gets. Go ahead , I dare you.
And see how much easier it is the next time. Life is hard; tough is good.
Train your Will like you train your favorite muscle or exercise and see how much stronger everything gets. Go ahead , I dare you.
Monday, February 11, 2008
Max VO2 PR
Wow. Now I know what the Max in Max Vo2 stands for.Hit an easy 200 BPM HR today after finishing up 50 sets of snatches; 20 sets of 7 and 30 sets of 8. Old PR was 25 and 25.After blowing through that today I can't even imagine what 50 straight sets of 8 reps will feel like.Yeah I can. Horrible.Pain. For 25 straight minutes. I can wait a bit to get to that level :))
Got off work early today so I got to train early for a change and went solo as well.Joe is resting up for the Beast Challenge and I wanted to venture into this territory by myself anyway.
Wednesday is usually max vo2 snatch day but I am supposed to be tapering and had planned Wednesday as a Z/Stretch day so I thought I would do some more 'cardio' today.It was the right thing to do and I thought I should just ride this peak just a bit more. Didnt want to do heavy slow snatches today so some speed work was in order.
Rested well yesterday, slept and ate well and knew it was time to go. I hate to taper.Especially when things are going right and you feel strong and fit. You just want to do more, not less.But I have to remember not to be greedy. Very important to never forget that.
The first 20 sets were very easy and I was finishing the seven with 2 seconds to spare. A good sign. Usually the first sets of 7 eat up the whole time frame.The first ten sets of 8 were strong and fast and I actually finished ahead of time a few sets as well but I could really feel the uptick on the heart and lungs and knew it was going to be a LONG 20 more sets. I was wishing I had asked Tracy to push me through the end like I had thought about doing. Sets 30-40 were pretty brutal and a bit sloppy as wiping my face,trying to get some chalk or water really pushed me hard and it didnt feel like much rest at all
.
But then Tracy magically appeared,thank God, and kicked my ass for the next 10 sets . She really helped get me through the torture, challenging me perfectly as any good training partner would.Did the last 2 sets back to back.Just wanted it over,lol. 200+ HR is fast.Came down to 110 within a minute and a half or so so thats good too.
Max Vo2 snatch 15:15
16kg
x 20sets of 7
x30 sets of 8
50 total sets
140 reps @ 5040 lbs
240 reps@ 8640 lbs
380 reps@ 13,680 lbs!!
Wow, thats a lot of snatches and a lot of tonnage. Excellent.glad I don't think about those numbers til AFTER the workout,lol.
ten minute break then:
Two CB rockits
15'sx4x25 reps
these were just what I needed to load the quads a bit and take some pressure off the tightening hammies, as well as traction the elbows and get some tension into the triceps.
Rack walk
16kg x1200 feet
switch hands every 200 feet.
this was harder on my arms then the legs for a change. I good sign.
BW 163.4
BF 9.1%
Water 60.2%
definitely have been easy on the diet; not fasting as long, eating more grains and desserts and generally not worrying about letting the weight or the bodyfat go up a bit.If I don't break the fast with my veggie/protein stir fry it doesnt go as well. Shit, I'm freeezing most of the time being so skinny so it's hard to motivate myself not to eat.! and it's been cold, real cold for us thin blooded californians, for months.
But now the sun is back, at least for awhile I won't need so many calories to warm me up.Just a reptile it seems, not a fish.
datsit. out to the sun for more z and rifga stretches.This weekend should be AmAzing.
Got off work early today so I got to train early for a change and went solo as well.Joe is resting up for the Beast Challenge and I wanted to venture into this territory by myself anyway.
Wednesday is usually max vo2 snatch day but I am supposed to be tapering and had planned Wednesday as a Z/Stretch day so I thought I would do some more 'cardio' today.It was the right thing to do and I thought I should just ride this peak just a bit more. Didnt want to do heavy slow snatches today so some speed work was in order.
Rested well yesterday, slept and ate well and knew it was time to go. I hate to taper.Especially when things are going right and you feel strong and fit. You just want to do more, not less.But I have to remember not to be greedy. Very important to never forget that.
The first 20 sets were very easy and I was finishing the seven with 2 seconds to spare. A good sign. Usually the first sets of 7 eat up the whole time frame.The first ten sets of 8 were strong and fast and I actually finished ahead of time a few sets as well but I could really feel the uptick on the heart and lungs and knew it was going to be a LONG 20 more sets. I was wishing I had asked Tracy to push me through the end like I had thought about doing. Sets 30-40 were pretty brutal and a bit sloppy as wiping my face,trying to get some chalk or water really pushed me hard and it didnt feel like much rest at all
.
But then Tracy magically appeared,thank God, and kicked my ass for the next 10 sets . She really helped get me through the torture, challenging me perfectly as any good training partner would.Did the last 2 sets back to back.Just wanted it over,lol. 200+ HR is fast.Came down to 110 within a minute and a half or so so thats good too.
Max Vo2 snatch 15:15
16kg
x 20sets of 7
x30 sets of 8
50 total sets
140 reps @ 5040 lbs
240 reps@ 8640 lbs
380 reps@ 13,680 lbs!!
Wow, thats a lot of snatches and a lot of tonnage. Excellent.glad I don't think about those numbers til AFTER the workout,lol.
ten minute break then:
Two CB rockits
15'sx4x25 reps
these were just what I needed to load the quads a bit and take some pressure off the tightening hammies, as well as traction the elbows and get some tension into the triceps.
Rack walk
16kg x1200 feet
switch hands every 200 feet.
this was harder on my arms then the legs for a change. I good sign.
BW 163.4
BF 9.1%
Water 60.2%
definitely have been easy on the diet; not fasting as long, eating more grains and desserts and generally not worrying about letting the weight or the bodyfat go up a bit.If I don't break the fast with my veggie/protein stir fry it doesnt go as well. Shit, I'm freeezing most of the time being so skinny so it's hard to motivate myself not to eat.! and it's been cold, real cold for us thin blooded californians, for months.
But now the sun is back, at least for awhile I won't need so many calories to warm me up.Just a reptile it seems, not a fish.
datsit. out to the sun for more z and rifga stretches.This weekend should be AmAzing.
Sunday, February 10, 2008
Great article on posture, pain and length tension relationships
Found a great new website that had this article on Perfect posture, pain syndromes and the effect of length tension relationships on both. .The website link is below.
The lead sentence to the article says it all;
"
No therapeutic approach to pain management is
satisfactory until body posture is generally
improved".
http://erikdalton.com/
No therapeutic approach to pain management is
satisfactory until body posture is generally
improved".
http://erikdalton.com/
Saturday, February 09, 2008
Ah yes, the peak.
I remember this.When normally heavy weight feels light and high loads feel easy.
Nice of it to show itself on cue.The cert is next weekend and I treat it like a three day endurance competition.Yet I rembember very clearly when just getting through the airport and to the cert made me cringe knowing how much it was going to hurt to walk that much. Being on my feet for a full day was a feat of strength endurance for me, given the state of my knee and back.Much less three.
And each time I did more kettlebell training and each cert got easier.It's never going to be painfree, not with this knee but it's better only by 1000% or so.And now I know how to get myself unlocked when things 'fall out' as they tend to do.
So todays swing session with the 24 kg was a great suprise when the bell felt light and the semi hi rep sets felt downright easy. Even with solid acceleration on each rep.Nice.....
More walking and standing this week as I back off even more.Thinking about doing Max Vo2 on Monday and just doing Z and stretching on wednesday. More rest is good even though I HATE backing off :))
It was great to do ladders again, haven't done them in ages.Have to put them back in.
One Arm Swings Ladders
16kgx5/5/5/5x3
24kgx5/5/5/5
x6/6/6/6
x7/7/7/7
x8/8/8/8
x9/9/9/9
x10/10/10/10
two times through these =360 reps
x5/5/5/5/5/5
four times through this= 120 reps
480 total reps(76% of pr)
25,440 lbs
very strong and solid.
CB Mill
10lbsx 20/20
x25/25
x30/30
For some reason these have been calling my name. The key is to do them after a kb move and to use the ten pounder.Then it becomes a mobility/ stability/endurance exercise and not so much a strength endurance move.With the lower load I can focus on the higher reps with less stress.At least given my current level of conditioning with it.
Two hand arm cast
15lbx10/10
25lbsx10x6 sets
These rock! So much good stretching of the long head of the triceps. good work .
Datsit! Finally a sunny day. Its 60 something degrees, clean and sunny and I feel defrosted for the first time in ages.
Nice of it to show itself on cue.The cert is next weekend and I treat it like a three day endurance competition.Yet I rembember very clearly when just getting through the airport and to the cert made me cringe knowing how much it was going to hurt to walk that much. Being on my feet for a full day was a feat of strength endurance for me, given the state of my knee and back.Much less three.
And each time I did more kettlebell training and each cert got easier.It's never going to be painfree, not with this knee but it's better only by 1000% or so.And now I know how to get myself unlocked when things 'fall out' as they tend to do.
So todays swing session with the 24 kg was a great suprise when the bell felt light and the semi hi rep sets felt downright easy. Even with solid acceleration on each rep.Nice.....
More walking and standing this week as I back off even more.Thinking about doing Max Vo2 on Monday and just doing Z and stretching on wednesday. More rest is good even though I HATE backing off :))
It was great to do ladders again, haven't done them in ages.Have to put them back in.
One Arm Swings Ladders
16kgx5/5/5/5x3
24kgx5/5/5/5
x6/6/6/6
x7/7/7/7
x8/8/8/8
x9/9/9/9
x10/10/10/10
two times through these =360 reps
x5/5/5/5/5/5
four times through this= 120 reps
480 total reps(76% of pr)
25,440 lbs
very strong and solid.
CB Mill
10lbsx 20/20
x25/25
x30/30
For some reason these have been calling my name. The key is to do them after a kb move and to use the ten pounder.Then it becomes a mobility/ stability/endurance exercise and not so much a strength endurance move.With the lower load I can focus on the higher reps with less stress.At least given my current level of conditioning with it.
Two hand arm cast
15lbx10/10
25lbsx10x6 sets
These rock! So much good stretching of the long head of the triceps. good work .
Datsit! Finally a sunny day. Its 60 something degrees, clean and sunny and I feel defrosted for the first time in ages.
Thursday, February 07, 2008
My Best Squat
1997 APF Masters Nationals
BW 190
Age 40
1st 545
2nd 573
3rd 601 X
Wednesday, February 06, 2008
Max Vo2 40 sets of 7s and 8s.
Fawn ,Steve and Mauras competition last weekend has got me all misty for my glory days. This is one of my favorite photos of me, as well as my pr deadlift.I love powerlifting, theres nothing like it.Had a feeling this would be pretty easy today and it was, albeit still grueling.Just was easier to handle the gruel (!)even when I stepped up the pace to 8 reps per cycle.Just have to be warmed up and I'm fine; I can speed. But not til then and sometimes it takes forever to get warm. This is how I was on the bike or running.It took me an hour of low intensity cycling before I could 'find my legs' and climb hills or sprint well.I didnt like it but there it was.
Same thing here. Once I'm warm I can swing or snatch fast but it takes its own sweet time.
Max Vo2 Snatches 15:15
16 kg
20 sets 7 reps per 15/140 reps/5040 lbs
20 sets 8 reps per 15/160 reps/5760 lbs
300 reps
10,800 lbs/20 minutes
Max HR 180( this is the lowest it has been with this protocol,especially with 8's)
This was the most casual I have ever approached this workload. Joe was hitting some heavy lifts with the Beast and I was not totally focused on my performance.But I could just check the clock, set up and bang out the next set pretty strongly even if I was short on time.Wasnt long ago I dared not move at all if I wanted my hr to recover enough for the next set!
One Arm Shield Cast
15lb CBx
8/8
10/10
12/12
14/14
These were great. Very strong.
CB Hammer swing
15lbsx10/10x3 sets
Didnt think I would do these again as the high rep sets I did before got my back to waking up but I think for intermittent, low reps they will be beneficial. Great groove on these.
Rack Walks
16kgx1200 ft switch hands every 200 feet.
Man I finally didnt puss out on these and get them in ! About time :((
It went very well for the legs and the cardio but my arms were pretty cooked. Knee tracked as well as every in these.
BW 162.4
BF9.1%
Water 60.5%
Same thing here. Once I'm warm I can swing or snatch fast but it takes its own sweet time.
Max Vo2 Snatches 15:15
16 kg
20 sets 7 reps per 15/140 reps/5040 lbs
20 sets 8 reps per 15/160 reps/5760 lbs
300 reps
10,800 lbs/20 minutes
Max HR 180( this is the lowest it has been with this protocol,especially with 8's)
This was the most casual I have ever approached this workload. Joe was hitting some heavy lifts with the Beast and I was not totally focused on my performance.But I could just check the clock, set up and bang out the next set pretty strongly even if I was short on time.Wasnt long ago I dared not move at all if I wanted my hr to recover enough for the next set!
One Arm Shield Cast
15lb CBx
8/8
10/10
12/12
14/14
These were great. Very strong.
CB Hammer swing
15lbsx10/10x3 sets
Didnt think I would do these again as the high rep sets I did before got my back to waking up but I think for intermittent, low reps they will be beneficial. Great groove on these.
Rack Walks
16kgx1200 ft switch hands every 200 feet.
Man I finally didnt puss out on these and get them in ! About time :((
It went very well for the legs and the cardio but my arms were pretty cooked. Knee tracked as well as every in these.
BW 162.4
BF9.1%
Water 60.5%
Waking HR 52!!!! This is staying low. Man the vo2 training is definitely paying off! I havent taken this for months. It got below 50 (bradycardia) a few times back then but hasnt since. I'll take this.
Got the cert weekend after this so this saturday will be a start of a taper. swing the 24 kg and not go for any prs. Same with Monday.24 kg snatches but low volume and off on wednesday except for lots of Z and Rifga stretching. Lots of stretching.
datsit.
Got the cert weekend after this so this saturday will be a start of a taper. swing the 24 kg and not go for any prs. Same with Monday.24 kg snatches but low volume and off on wednesday except for lots of Z and Rifga stretching. Lots of stretching.
datsit.
Monday, February 04, 2008
Paused Snatches
Got to use the 20kg today for snatches and decided to do the reps with a two second pause overhead for each rep. I haven't done snatch holds or pauses for awhile and doing mostly fast reps with the Vo2 work doesnt encourage great overhead positions . This would be interesting.I love the 20 kg.It is the perfect weight for me to play with technique and I have good endurance with it. The 24kg still requires a lot more focus for me not to pull with my arms when I get tired and rip something off.
I was pleasantly surprised when I found I not only maintained my overhead position with my tight right shoulder but it was greatly improved. In fact, in was the best overhead position I beleive I have hit with that side.The two second pauses were solid and not too uncomfortable at all. Just boring,lol :))
Snatch with two sec pause
16kgx5/5x2
20kgx8/8 x13 sets
208 reps
9152 pounds
Two Hand Shield cast
15lbsx20x8 sets
purposely stayed away from the 25lber today.Want to give the elbows and wrists a break. The 15 was very fluid and I got some good momentum going. The high reps were good as well
Two CB Rockits
15lbersx 45 sec x 4 sets
This worked perfectly for a finisher. I didnt want to count reps here as it's a two part movment and its hard to keep track.45 sec was hard but not too bad.I want to build up slowly on this one and make sure I stay mainly on the left leg.Not going up in weight will help keep this in check.It is also a great distraction movement for my elbows and wrists and a linking/connecting move to the scapula.
bw 163.4!
bf 8.8%
water60.9%
wow, havent weighed this much in a long time.feel solid but I have to watch it. I need sun and some freaking hot weather.:((((((
datsit.
I was pleasantly surprised when I found I not only maintained my overhead position with my tight right shoulder but it was greatly improved. In fact, in was the best overhead position I beleive I have hit with that side.The two second pauses were solid and not too uncomfortable at all. Just boring,lol :))
Snatch with two sec pause
16kgx5/5x2
20kgx8/8 x13 sets
208 reps
9152 pounds
Two Hand Shield cast
15lbsx20x8 sets
purposely stayed away from the 25lber today.Want to give the elbows and wrists a break. The 15 was very fluid and I got some good momentum going. The high reps were good as well
Two CB Rockits
15lbersx 45 sec x 4 sets
This worked perfectly for a finisher. I didnt want to count reps here as it's a two part movment and its hard to keep track.45 sec was hard but not too bad.I want to build up slowly on this one and make sure I stay mainly on the left leg.Not going up in weight will help keep this in check.It is also a great distraction movement for my elbows and wrists and a linking/connecting move to the scapula.
bw 163.4!
bf 8.8%
water60.9%
wow, havent weighed this much in a long time.feel solid but I have to watch it. I need sun and some freaking hot weather.:((((((
datsit.
Saturday, February 02, 2008
32 kg Swing PR
I was suprised I eked this one out today as it took me forever to get my body warmed up and my head into it.The good news is that by the halfway point I was actually starting to feel better and had some desire to not just do the 300 reps I had planned but make a run for a pr. Today was one of those days the two pood just felt heavy in my hand. Don't like that much.Did a lot of demostrating yesterday and I could feel it a bit.
One arm swing
16kgx5/5x3
24kgx5/5x3
32kgx10/10x 18 sets
360 reps Pr ( by 20 reps)
25,920 lbs
It definitely crossed my mind to just keep going and hit 400 but then I realized I was being greedy and I had started today sore and beat. I decided to be mature and take the small pr. Beside. this way the next time I don't have to do 420 to get a record :))
Small, steady, constant improvement is the key.
One arm CB cast
10lbsx10/10
15lbsx10/10x2
25lbsx8/6(r)
x5/5x2
15lbsx20/20
That 25lber is tough! Especially the jump from the 15.The second sets were better when the shoulder opened up a bit.
One CB torch press
15x3/3
25x 1! left
x 3/4 right
Just wanted to see if I could do it. I couldnt keep my elbow externally rotated all the way on the right shoulder so I couldnt lock it out but it was close. Man that is tough balance.way hard on the wrist and grip too.
Two CB Torch swings
(2) 15s x 10x 2
I think light(10lbs) mills would be better here at this point. Next week.
Actually feel much better now that I've trained and loosened up. Some Z and floor poses later and some real rest tomorrow!
Datsit,staying loose.
One arm swing
16kgx5/5x3
24kgx5/5x3
32kgx10/10x 18 sets
360 reps Pr ( by 20 reps)
25,920 lbs
It definitely crossed my mind to just keep going and hit 400 but then I realized I was being greedy and I had started today sore and beat. I decided to be mature and take the small pr. Beside. this way the next time I don't have to do 420 to get a record :))
Small, steady, constant improvement is the key.
One arm CB cast
10lbsx10/10
15lbsx10/10x2
25lbsx8/6(r)
x5/5x2
15lbsx20/20
That 25lber is tough! Especially the jump from the 15.The second sets were better when the shoulder opened up a bit.
One CB torch press
15x3/3
25x 1! left
x 3/4 right
Just wanted to see if I could do it. I couldnt keep my elbow externally rotated all the way on the right shoulder so I couldnt lock it out but it was close. Man that is tough balance.way hard on the wrist and grip too.
Two CB Torch swings
(2) 15s x 10x 2
I think light(10lbs) mills would be better here at this point. Next week.
Actually feel much better now that I've trained and loosened up. Some Z and floor poses later and some real rest tomorrow!
Datsit,staying loose.
Friday, February 01, 2008
Back in the rack.
Before I started doing Z drills I spent alot of time hanging and stretching in the power rack.Decompression hangs from the chin bar in the middle of my simmons power rack really worked great for opening up my tight anterior chain(hip flexors,trunk flexors(abs), obliques, shoulder,arm and wrist flexors.I would hang with both arms overgrip, both arms undergrip and one arm at at time. In all possible angles of supination or prontation.The height of the rack is crucial as it fit me so that when my back was fully stretched out correctly my heels were flat on the floor when my arms were perfectly overhead.
I would start off with my heels 1-2 inches off the floor and slowly the abs, lats and pecs as well as the lumbar spine would open up and I could stand comfortably.I did these daily for the last few years. Helped amazingly.
But with all standing drills with z and the great increases in mobility and shoulder flexion while standing I havent felt the need to stretch out much overhead.The floor poses took care of the abs tightness .
And just as I realized that I did need to get on the floor and continue working on increasing my flexibility as well as my mobility I also just got that I still need to hang some and work the pressing pattern with the stick slides. Not as much,just like I dont need as much floor or foam roller work, but still need to do it.Just like the floor,...
I was amazed at how tight my abs, thoracic spine and lats were when I just did some hangs. I could really see the myofascial winding in my torso and the hanging really gets that to open up and square off.takes a ton of pressure off everything.I can't beleive I used to swing around bars like this. crazy.
And my legs are pretty sore form all the loading of late as well as being on my feet;the foam roller opened that up fast.Especially the rectus femoris which I had neglected to realize so long IS a hip flexor as well as a knee extensors, and, as such, is prone to getting short and staying that way.The foam roller is perfect for this type of muscle.
Using the rifga poses, the z drills, rollers ,decompression hangs, working the squat pattern for flexiblity,the press patterns for shoulder stability and maintaining more looseness than tension in the body are the key components of my pre/rehab needs.Add in the greatest vibration massager , the G5, and I can stay on top of my active recovery as much as I know how.
Everything needs to be worked on regularly. How much each aspect needs will vary regularly. Just like training strengths and weaknesses ebb and flow and need to be regulated I need to keep in touch with all the things that got me this far in the first place.
Wednesday, January 30, 2008
Back off snatches
Still a bit sore and quite fully unwound from Monday's swipe session so I decided to take it easy with some low rep snatches.It worked great and it was just the medicine I needed.Decided as well that I will go back to snatching twice per week and swinging once as the main movements done for volume. I will use the clubs as assistance moves and focus on the less compound moves such as arm and shield casts; this will focus them more on shoulder mobility and circular strength and less as competitive lifts.
5:30 am rifga floor work
6am-12 noon
Z drills; short cycles 6 times
Snatch
12kgx5/5
16kgx5/5x2
20kgx5/5x5 sets
24kgx5/5x7 sets
50 reps with the 20 kg
70 reps with the 24kg
pace was steady alternating with Joe and his pullup regime.These felt strong, fast and crisp. Held each rep overhead to a dead stop as well.Nice not to do a million freaking reps out of breath the whole time ...
One CB flag press
10lbx10/10
15lbx5/5x3
two cb flag press
15lbx5,6,7,8,9,10
this was better than the single arm version and the lockout was tough. Have to remember to work these for time with the 10s.
two hand flag press
25lbsx10x4 sets
did each grip as it's own set. decided the second hand grip was always getting shorted. this worked much better. Elbow lock was off, havent done these in awhile.
BW 161.4
BF 8.6% ( havent seen this in awhile)
Water 60.9% ( thats why:)
I think going back to the kbs as the main lifts makes sense. One, it was working fine, as far as work capcity increase with no physical issues. Two I really need the clubs to counterbalance the kbs flexion effect on my elbows and increase the circular ROM.Plus these moves will give me the most bang for my buck upper body muscle wise :))
datsit.I needed an easy day.
so this is the latest incarnation:
Sat
24 or 32 kg one arm swings
clubbell arm cast/flag ( barbarians)
two cb torch swing
Mon
20 or 24 kg snatch with overhead holds
two handed shield cast
one cb torch swing
Wed
max vo2 snatch 16 kg
one arm shield cast
rack walks
5:30 am rifga floor work
6am-12 noon
Z drills; short cycles 6 times
Snatch
12kgx5/5
16kgx5/5x2
20kgx5/5x5 sets
24kgx5/5x7 sets
50 reps with the 20 kg
70 reps with the 24kg
pace was steady alternating with Joe and his pullup regime.These felt strong, fast and crisp. Held each rep overhead to a dead stop as well.Nice not to do a million freaking reps out of breath the whole time ...
One CB flag press
10lbx10/10
15lbx5/5x3
two cb flag press
15lbx5,6,7,8,9,10
this was better than the single arm version and the lockout was tough. Have to remember to work these for time with the 10s.
two hand flag press
25lbsx10x4 sets
did each grip as it's own set. decided the second hand grip was always getting shorted. this worked much better. Elbow lock was off, havent done these in awhile.
BW 161.4
BF 8.6% ( havent seen this in awhile)
Water 60.9% ( thats why:)
I think going back to the kbs as the main lifts makes sense. One, it was working fine, as far as work capcity increase with no physical issues. Two I really need the clubs to counterbalance the kbs flexion effect on my elbows and increase the circular ROM.Plus these moves will give me the most bang for my buck upper body muscle wise :))
datsit.I needed an easy day.
so this is the latest incarnation:
Sat
24 or 32 kg one arm swings
clubbell arm cast/flag ( barbarians)
two cb torch swing
Mon
20 or 24 kg snatch with overhead holds
two handed shield cast
one cb torch swing
Wed
max vo2 snatch 16 kg
one arm shield cast
rack walks
Tuesday, January 29, 2008
I might not be ready
for this much high intensity bilateral work.The main reason I can't squat or deadlift or train two hand swings is that with the strength imbalances I have from my injuries , bilateal lifts really let me push too hard with my strong side(s) and the uneven tension creates torsion.Dont like torsion.It's what caused all my back and lots of my knee problems.
Felt a bit of this today from the two club swipes yesterday.I will have to modulate the volume carefully as that is my 'intensity' gauge.I still may not be able to do them and have to use a single clubbbell centerline move like the two hand swipe, or a single arm swipe that I alternate sides. Or move the swipes back to second position after a kb move.
I am very strong in this close stance swipe position and I have to be very careful about strong posititons. I am capable of exerting WAY more force than my body is capable of handling. I don't like that but it's the truth so I deal with it.
I have also remembered just how much great lower back traction/abdominal stretching I get from my overhead floor hangs.Really tight lower abs/obliques can quickly pull my curve out of my lower back and I have to avoid that.
I have always thought I got something very positive for my back stabilization from one arm swings and snatches, right from the start. Two arm swings hurt as they overloaded my abs and glutes too much.As a flat back guy I ALWAYS have to focus on keeping extension volume and intensity ahead of flexion.Too much ab tension and I'm toast. Obliques are even worse.
Crossing the mid line like the one arms do is a pretty unique motor pattern as well.
Or maybe I'm just too tight as I did one helluva lot of heavy swipes yesterday.Gotta go Z and Rifga. Get on the floor and get loose.
More intensity = more recovery needs.
Plain and simple.
Felt a bit of this today from the two club swipes yesterday.I will have to modulate the volume carefully as that is my 'intensity' gauge.I still may not be able to do them and have to use a single clubbbell centerline move like the two hand swipe, or a single arm swipe that I alternate sides. Or move the swipes back to second position after a kb move.
I am very strong in this close stance swipe position and I have to be very careful about strong posititons. I am capable of exerting WAY more force than my body is capable of handling. I don't like that but it's the truth so I deal with it.
I have also remembered just how much great lower back traction/abdominal stretching I get from my overhead floor hangs.Really tight lower abs/obliques can quickly pull my curve out of my lower back and I have to avoid that.
I have always thought I got something very positive for my back stabilization from one arm swings and snatches, right from the start. Two arm swings hurt as they overloaded my abs and glutes too much.As a flat back guy I ALWAYS have to focus on keeping extension volume and intensity ahead of flexion.Too much ab tension and I'm toast. Obliques are even worse.
Crossing the mid line like the one arms do is a pretty unique motor pattern as well.
Or maybe I'm just too tight as I did one helluva lot of heavy swipes yesterday.Gotta go Z and Rifga. Get on the floor and get loose.
More intensity = more recovery needs.
Plain and simple.
Monday, January 28, 2008
Get it done.
As is usually the case, the training day after a high volume PR day is "down" a bit, energy wise.And since today was the first day of training clubbells as the main movement I probably should have used the tens for my swipe sets; but since today was the first day of using clubs as the main exercise I chose the 15's :)) Not so bright but hey, at least I am not putting 500 pounds on my back anymore.
This was just tough from start to finish; mainly on my grip but the groove never really got going and it was a grind the whole way. I had to wait a few minutes between sets for the forearm pump to subside so I could do my next set.total volume was good though and the work was not at capacity; it just wasnt easy.
warmup:
Two clubbell swings with 10's
Pendulum swings with 10's
Arm cast with 10s
a few sets of each.
Two Clubbell Swipes
10'sx10x2
15's x50x4 sets
200 reps
20 reps per minute pace
each set faster than the last. best time :2:40
wow,these were rough.Arms wanted to pump up fast and had trouble relaxing.For some reason I wanted to make the stroke longer than it had to be at first and finally settled down on the third set.I really need to feel my way through these and not overthink them. Will work up to 300 reps, which the next goal for the 10 lb swipes next time I test.LOTS of z and stretching work to do for these forearms now.
Clubbell Mill
10x5/5
15x25/25x4 sets
ouch. again. Very tough. Speed of each set picked up dramatically each set. from 1:10 per arm the first set to 55 sec the last.
Two hand Shield cast
15x10/10
25x5/5x3
15x15/15
these were good and I have to remember I dont have the use the 25 on everything I can. Don't get greedy.Light is good too.
datsit. need to stretch it out.
This was just tough from start to finish; mainly on my grip but the groove never really got going and it was a grind the whole way. I had to wait a few minutes between sets for the forearm pump to subside so I could do my next set.total volume was good though and the work was not at capacity; it just wasnt easy.
warmup:
Two clubbell swings with 10's
Pendulum swings with 10's
Arm cast with 10s
a few sets of each.
Two Clubbell Swipes
10'sx10x2
15's x50x4 sets
200 reps
20 reps per minute pace
each set faster than the last. best time :2:40
wow,these were rough.Arms wanted to pump up fast and had trouble relaxing.For some reason I wanted to make the stroke longer than it had to be at first and finally settled down on the third set.I really need to feel my way through these and not overthink them. Will work up to 300 reps, which the next goal for the 10 lb swipes next time I test.LOTS of z and stretching work to do for these forearms now.
Clubbell Mill
10x5/5
15x25/25x4 sets
ouch. again. Very tough. Speed of each set picked up dramatically each set. from 1:10 per arm the first set to 55 sec the last.
Two hand Shield cast
15x10/10
25x5/5x3
15x15/15
these were good and I have to remember I dont have the use the 25 on everything I can. Don't get greedy.Light is good too.
datsit. need to stretch it out.
Sunday, January 27, 2008
Welcome to Girya, Jordan!
I am very pleased to announce that Girya, Kettlebell Training studio will be the new home of Jordan Vezina owner of Average to Elite Training Systems.Jordan is a serious student of the kettlebell,physical culture and corrective exercise, a perfect mix for Girya.
Jordan will train clients in the afternoon and it will be great to have the lights on after I leave at noon,lol!
I have been looking for the "right" trainer to build their business out of Girya for many years and this looks to be a perfect fit.Here's to a long and successful relationship with Jordan.Welcome and here's to your ( and our) success!
Check out his blog:
Saturday, January 26, 2008
Swing Pr
Since I decided to switch saturdays back to swing days I figured it would be a good start to begin with a PR.24 kg day so that meant more than 600. OK, not exactly a small task for me but I have been feeling good so I would give it a go. 15/15 for 20 plus sets would be the plan..
One Arm Swing
16kgx5/5x4 sets
24kgx15/15 x21 sets
630 reps PR
33,390 lbs!
16.695 tons
This went great! I felt strong from the start and bell speed was still strong til the very end.I also played around with some technique changes in my hip/leg drive which really worked well and produced more force with less effort.I will have to try it with my snatches as well.It just took forever,:))Alternated sets, as usual with Nick and Jonathan.Not fast but certainly not slow pace.
CB arm cast
10lbsx10/10
15lbsx10/10
25lbsx5/5
x6/6
x7/7
x8/8
wow, this was very tough with the 25 for the first few sets, then I got my groove.My grip was pretty fried from the swings so that made it much tougher to stabilize that brute in order position.
Flag press
10x5/5
15x5/5
two handed with 25 10 reps each side.
datsit, I'm done :))
I think this new schedule and approach is going to work. I have clubbells on Monday which is an entirely different groove than kbs so it will be well rested when I come back to snatches on wednesday.
One Arm Swing
16kgx5/5x4 sets
24kgx15/15 x21 sets
630 reps PR
33,390 lbs!
16.695 tons
This went great! I felt strong from the start and bell speed was still strong til the very end.I also played around with some technique changes in my hip/leg drive which really worked well and produced more force with less effort.I will have to try it with my snatches as well.It just took forever,:))Alternated sets, as usual with Nick and Jonathan.Not fast but certainly not slow pace.
CB arm cast
10lbsx10/10
15lbsx10/10
25lbsx5/5
x6/6
x7/7
x8/8
wow, this was very tough with the 25 for the first few sets, then I got my groove.My grip was pretty fried from the swings so that made it much tougher to stabilize that brute in order position.
Flag press
10x5/5
15x5/5
two handed with 25 10 reps each side.
datsit, I'm done :))
I think this new schedule and approach is going to work. I have clubbells on Monday which is an entirely different groove than kbs so it will be well rested when I come back to snatches on wednesday.
High Intensity Volume Training.
Saw this picture of Eric on Furmans website and it brought back many memories. I was lucky enough to meet, get to know and train with Eric in the early eighties just as he was starting his pro cycling career. I got to ride with him as part of the Palo Alto Cycling club group rides and work with him with weight training for the class I gave for the same group of cyclists. We were using High Intensity Interval training as per the trend of the day( thanks Arthur Jones!) and it was truly amazing and an honor to see the type of focus and intensity this Olympic athlete brought to bear on even the most simple of his training movements.
What was even better was to hear Eric regale us with stories about the truly insane training that he did for speed skating. Talk about dealing with pain! How about duck walking for 10 km? 600 rep leg press sets or 300 rep squat sets with bodyweight on his back? Crazy, crazy, crazy pain endurance training. Talk about mental toughness? And that stuff was just the supplemental training! His actual speed skate workouts were even more nutso. How they built up to be able to recover from this is amazing. Talk about adaptation!
What about a 60 minute wall sit he did on a bet? One look at his legs and you could tell that nothing he said he could do you would doubt. I have never seen more perfectly developed legs and that includes Tom Platz. The unique thing was although when he contracted them they split into gagillions of striated fibers when they were relaxed they were quite soft looking.The ability to relax the muscles in between high force contactions is key for endurance athletes. He sure had that ability.And you could witness it very easily.
What this picture reminded me of beside what a great guy Dr Eric( now an orthopedic surgeon)
was was that high intensity volume training is the base of nearly every type of sport/training I have done for most of my life.With the exception of my marathon/ultra phase the rest of the training has been done with numerous high intensity work bouts broken up by rest intervals of various length.
Gymnastics was like this.30-60 second work bouts followed by long rests and repeated for 4-5 hours.Cycling was as well, with a brutal mix of anaerobic and aerobic work overlaid with huge volume( 400 plus miles/week). Bodybuilding was the same.Short work bouts( 5-15 reps) followed by rest intervals of at least the same time or more. Powerlifting was even more of the same,even with the dynamic effort days with their(relatively) short rest periods. Short, high intensity work bouts, decent rest periods and repeated for very high total volume levels.
Is it any wonder then this is the style I fell into as I began my kettlebell training? When one uses short work bouts( which, of course is relative) with an appropriate rest, then the work bouts can be a much higher intensity level than if one tried to keep going without any rest. This is true across the board of physical activity.
If one runs and breaks up the work into short bouts then the individual pieces can be of much higher intensity( read force output) for longer periods of time.Think 20 intervals of 440 yds at race pace versus 5miles at a pace you can maintain for that. The 20 intervals will be much harder effort and the total volume done with STILL build solid endurance and work capacity. .
Which would be harder? 20 440's at a 6 min/mile pace or 5 miles at 8 min/mile pace? I know what would be harder for me.Plus, you get the added benefit of much more muscle development from using more white fibers than red.Think sprinter v marathoner.This is even more true when you are training kettlebells and not running.
One thing I hear consistently from my clients who do max vo2 training is that they hate having to put it down, stop and restart.It's harder, they say, than just going continuously. Breaking up the rythym and trying to keep the speed ( and thereby force) up makes it much tougher they report.
I of course prefer it as it is how I've trained, in one way or another, for the last 36 years.It's just a solid way to get a lot of volume in without having to slog through low intensity sets. A nice combination of intensity and endurance. One just has to channel Eric Heiden once in awhile to get through all the sets; not a bad thing at all :))
Friday, January 25, 2008
Time under Tension
Man, this is one LONG eccentric contraction with 1000 lbs! what control.I got to meet Dondell at Nicks APC National meet in 2006 and the guy is a class act.Perfect example of the textbook power squat.Congrats to him.
The Pain Scale
The recent discussion on Dragon Door about the pain of foam rolling and the Z health admonition about not doing any movement in pain got me to thinking about the various levels and intensities of pain. Here is my short list,from my own personal experience, of the spectrum of pain.Please note, my tongue is partially in my cheek :)) The scale is from best to worst.
1) Basic deep tissue massage
2) foam roller work
3) High rep snatches
4) climbing long,big hills on a road bike, fast.
5) 20 rep breathing squats
6) DOMS from heavy bodybuilding/powerlifting
7) Deep tissue work on psoas
8) full shoulder dislocation
9) full knee dislocation
10) lumbar disc herniation
11) persistant sciatica
and the winner
12) being forced to listen to Rap music.
As one can see, the pain from foam rolling doesnt even come close to the deep levels of insight one can get from real pain.rolling on the foam isnt pain to me, it's a joy.
1) Basic deep tissue massage
2) foam roller work
3) High rep snatches
4) climbing long,big hills on a road bike, fast.
5) 20 rep breathing squats
6) DOMS from heavy bodybuilding/powerlifting
7) Deep tissue work on psoas
8) full shoulder dislocation
9) full knee dislocation
10) lumbar disc herniation
11) persistant sciatica
and the winner
12) being forced to listen to Rap music.
As one can see, the pain from foam rolling doesnt even come close to the deep levels of insight one can get from real pain.rolling on the foam isnt pain to me, it's a joy.
Wednesday, January 23, 2008
Max vo2
Only having to face 40 sets of 7 reps per cycle is almost an easy day for me now. Almost.Work always fills the time that is alloted to it and when I have to do 8 reps per cycle I can make it with a half second to spare. When I only have to do 7 I still almost fill the entire interval,lol. Actually I pause the lockout longer at this pace, a good thing.The nice thing is is that this workload no longer gets my HR up to the mid 170's much less the high 180's that it did not too long ago.I can talk abit, get a drink, make my hash marks, wipe the sweat,sand the bell; whereas before all I could do was stand there and try to breathe.Of course the GOAL of Vo2 training is to create an adaptation to the high HR and that means actually doing enough work to get it up there! But this is a down week and it's cool.I've earned it.
And I've learned to go with the 'groove of the day' instead of forcing my body to do 'what it did last week'. THe differences are very subtle but noticeable to me; how much I sit back versus how much I lean,etc.I go with where the power is that day and avoid the stress positions. Been working well and nowhere does it come out as much as when I have to go fast.Can't fake fast.
Max Vo2 Snatch 15:15
16kgx7 reps x 40 sets
280 reps
10,080 lbs
hands are fine again.
Two Clubbell Swipes
10lbs x125 reps
x60 reps
x50 reps
As usual, it took the first set to really open up and find my groove. THe first set wasnt hard at all, really, but I wasnt getting my chest up enough in the back position so it wasnt as smooth as I wanted. Grip was fine.The second set of 60 was excellent and really got a good lean back and stretch into the pullover .The last set was a slog; I'm getting tired now and my triceps are toast. They were still tender from mondays arm casts and shield casts.
I am switching these to Mondays starting next week and they are up first in the rotation. It's time they had their own day. I feel like I can do some serious numbers in this move and it's got to be trained first to really improve.
So I am going back to one arm swings on Saturdays( using the percentage cycle I wrote about) with one arm mills after.
Mondays is two clubbell swipes, shield casts and clubbell swings
Wednesday is going to alternate max vo2 and ssst work with the 20 or 24 kg, two hand swipe,flag press
Saturday
One arm Swings alternate 24 or 32 kg
Arm cast
Flag press
Monday
Two CB Swipes
Mills
Two hand shield Cast
Wednesday
16 kg Max Vo2 or SSST 24 kg
Two Hand Swipe
Shield Cast( one arm)
this looks good and is the correct progresion for me.time for the cbs to have their own day.And I do want to up my swing prs and make my mvo2 pr.These are the key points to focus on.
Of course it will evolve as I do it and find out its strengths and weaknesses. But it makes my course of action clearer. So nice to have a course of action again,lol. I have so missed being able to train for real.It's cool.
BW 161.4
BF 9.1%
Water 60.4%
datsit,staying loose.
Tuesday, January 22, 2008
Swing day, the new plan.
OK, so here's the deal: I need to narrow down the weights I use for swing day so I can focus on breaking pr's more regularly. The current plan where I cycle four different weights,one per week, is too broad. SO it's two weights: the 24 and the 32 kg.If I alternate the weight each week but keep at the same percentages the volume shifts enough to make it look very interesting. Volume loads and unloads dramatically while intensity stays pretty even.I didnt want the volume with the 24 TOO high but this looks doable.
The real question though is not whether I can do this but what else will I be able to do IF I do this?LOL.Dats a lot of volume with ,for me, pretty heavy bells.
Plus adding in max vo2 AND a 24 kg snatch day. Oh yeah, clubs too,lol.SOunds perfect. Best laid plans...
Mondays
{One arm swing PRs: 24 kg 600/ 32 kg 340}
week one 32 kg 70% :240 reps
two 24 kg 65%: 390 reps
three 32kg 75% 255
four 24kg 70% 420
five 32 kg 80% 272
six 24 kg 75% 450
seven 32kg 85% 289
eight 24 kg 80% 480
nine 32 kg 90% 306
ten 24kg 85% 510
eleven 20 kg 300
twelve 32 kb 101-103% of PR
thirteen 24 kg 101-103% of PR
The real question though is not whether I can do this but what else will I be able to do IF I do this?LOL.Dats a lot of volume with ,for me, pretty heavy bells.
Plus adding in max vo2 AND a 24 kg snatch day. Oh yeah, clubs too,lol.SOunds perfect. Best laid plans...
Mondays
{One arm swing PRs: 24 kg 600/ 32 kg 340}
week one 32 kg 70% :240 reps
two 24 kg 65%: 390 reps
three 32kg 75% 255
four 24kg 70% 420
five 32 kg 80% 272
six 24 kg 75% 450
seven 32kg 85% 289
eight 24 kg 80% 480
nine 32 kg 90% 306
ten 24kg 85% 510
eleven 20 kg 300
twelve 32 kb 101-103% of PR
thirteen 24 kg 101-103% of PR
Monday, January 21, 2008
Heavy swings and arm casts
Bart Conner swinging inverted giants. I guess it's really no wonder why my shoulders are a bit 'loose'.Hand tears healed up very nicely but I was still worried about 32kg one arms today. And not just for the tears,lol. That damn thing is still heavy;especially for 300 plus swings!
Although I am basing my percentages off my pr I recognize it as the Sat PR so I don't stress too much if I am not too close.Never really know what I can do that day til I get started and then till I really get warmed up.Plus it's cold and rainy again today and getting these old bones warm takes a bit.
One Arm Swings
16kgx5/5/5/5x2
24kgx5/5/5x2
32kgx10/10x12 sets
240 reps
17,280 lbs( always suprises me how fast the tonnage adds up with the 32!)
These went very well considering I havent done them in a month.( LOL)
Two cb arm cast
2x10 with 10s
4x10 with 15's
2x12 with 15's
these are always tough after the continually moving swipe. lots of tension stabilization necessary here.It's just such a comfortable move for me.
Two Hand Shield Cast.
10/10 with 15
10/10x25 x5 sets
now this was a handful but moved as well as it ever hand. shield casts are such a therapeutic shoulder/upperback movement. So fluid.But not vicious,lol.
Some thoughts about weight selection for this day:
It seems the time between the use of an individual bell is too far apart switching weights each week. For me to wave the loads on each bell will take way to much time to get back to 101% and there isnt as much carryover from weight to weight in terms of the prs.I think I might switch to using one weight for 4 week cycles waving the loads up each week, peaking , then switching to the next weight.ANd just cycle two weights: 24 and 32.
This method would also allow me to hit pr's without having to switch to saturdays to do it.I will alternate the 20 and the 24 kg each week on saturdays snatch workout.The 28 doesnt feel much different in perceived exertion to me than the 32. strange stuff.
BW 163( that's a surpise, I felt lighter and leaner)
BF 9.1%
water 60.3%
datsit.
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