"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Finally look to be getting on schedule here on my mid week workout. Wanted to put some volume in on one arm swings and that's what I got 'some' volume.It surely isn't the same as when saturday am was swing day and I got to train first thing with Nick and Rex. But I still end up comparing my numbers with those days when I didn't train 7 clients first and having fasted all morning.
Eventually I will have to re calibrate my brain for what will pass as good workouts for swing day mid week, given the actual parameters. But right now I am amazed at how so little swing work is so damn hard,lol.
Still not sure if I don't want to do two handed swings on this day and focus on snatches and one arms on saturday. the only thing positively perfect right now is tuesdays workout, alternating long and short cycle presses and two handed club work.
For some reason I think two handers would be easier to stomach this late in the week and this late in the day. Will try that next week although I will probably train on wednesday as we have the first RKC recert in California at Franz and Yoanna's Revolution Fitness in La Jolla. I know, tough duty!
One arm swings
16 kg x5/5/5/5 x2
20 kg x5/5/5 x 2
24 kg x10/10x10 sets
200 reps
28 kg x5/5 x5 sets
50 reps
250 total
Once I got going these were fine.Being able to jump right into tens each showed me that m fitness level is definitely going in the right direction.My groove felt solid and consistent as it's been and it was actually WARM today,crazy.
The 28 kg swings were hard mainly because the paint on this bell is slick and it makes it very hard to hold.,especially when my grip is tired from the 24 kg work. BUT it was good grip training, lol.
I haven't press the 32 since Dec 21 and it was time. All things have been 'go' with my press from my high rep long cycle work to my 28 kg short cycle work and it was time to get it done. Even though I have made the mental adjustment with the 24 and 28 kg bell I haven't done so, yet, with the 32 kg.
My mind still says "heavy" when it's time to work with it and that's got to go.It's counter intuitive to act towards light weights like they are heavy and heavy weights like they are light but that's what works.
As soon as one thinks "this is heavy, I'm not sure I can do it" the weight has won and even if you get it done the weight has still won. One of the most important lessons I learned from training WSB method was the concept of moving weights fast. Even heavy ones.
Especially heavy ones. The basic idea of 'speed day' whether for bench squat or deadlift was to train the nervous system to apply 100% of force on the bar when it was only loaded to 60-70%.
This was to train disinhibition of the nervous system so when you HAD 100% load in the hands your brain still tried to move it fast. Couple this with max effort training ( where you trained to grind for 3-5 seconds) and usually, if you had your head screwed on straight, you would make a heavy lift move very well and perhaps make it. If not you still got stronger for the attempt.
So even with the 20 kg or the 24 I try to press the weight with acceleration, making sure I use the exact groove as I would the heavier bells. Mass X Acceleration =Force and if the mass is large you better make sure the acceleration is too.
The worse thing to try to do when the weight is heavy is to "feel" it. The correct response when a load feels heavy ( i..e more pressure) is to get tighter, NOT to 'feel' how heavy it is, and then focus on technique and speed. At least for me.
I had all day yesterday to visualize my presses with the 32kg today and I knew since last time I only did 1x1 and 1x2 I needed to do at least 3 sets of 2. So that was the plan.
6-7 AM stretchout
8:30 AM Short Cycle Clean and Press
one arm swing warmup
16 kg x5/5/5/5 x3
Press
16 kg x5/5
20 kg x4/4
24 kg x3/3
x1/1
28kg x2/2
32 kg x2/2 x3
x1/1 x 3
28 kg x3/3 x 3 sets
Wow, that's a lot of volume and intensity. Very very happy with this. Tracy kicked ass today as well pressing the 16 kg as strongly as she ever has. The system works :))
The main difference for me, besides the obvious of having a solid foundation built up and not having much interruption in my training was really getting my mind back into being strong. It's always the key and most always the weakest link.
For goodness sake, the 32 kg is ONLY ten pounds heavier that the 28 which I can play with these days.That's what I was thinking. This is nothing. I own this.
My down sets with the 28 were seriously strong fast and easy and I knew I could do 5's even after the 32 workload.
My press is BACK! And this time I won't disrespect it. It is both my natural strength and my most trained lift and I do and will appreciate it now.
two hand swipes
20 lbs x 5/5
25 lb x 5/5
x7/7
x10/10
got to buy a 35 lber soon.
bodyblade laterals
3 sets of 10/10 nonstop.
Crazy shoulder fatigue and pump.this is a great exercise for both the medial delt development and the supraspinitus, a very commonly injured part of the rotator cuff. I definitely like these more than db or cable laterals these days. you can completely adjust the force during the set as fatigue sets in as well.
it's so good to feel good again. and strong. yes, strong.
I posted this a few years ago and it is as pertinent now ( perhaps even more so) than it was then. One of my favorites:
Client physiology
This is a favorite concept of mine and one that never fails to crack Pavel up. The idea, inferred by the personal training industry, is that 'clients' are somehow a different species of humanoids, requiring a different training approach than you or me or any other athlete wishing to actually make real progess. That somehow, their physiology requires different( less) training stress, regularity, recovery or , worst of all, for some reason a MUCH higher level of 'variety' and 'fun' in order to make progress.
I wa recently reminded of this by a recent post on Sara Cheatham's blog. This is the sentence that got me :
"Since my training is pretty simple and boring, I thought I'd post some workouts I put together for clients. I like to keep it spicy for them. Not too many people can handle the same thing day after day (like my training). I'm sure it has something to do with living in a constantly overstimulated environment"
I think if you look at most sucessful athletes and trainers training you will find that like Sara's, Tracy's, mine, and many others, that it is "pretty simple and boring". Check out Brett Jones's training blog for instance. Lots of squats, benches deadlifts and kb swings.Not much else except note that the weights,over the long haul, are always going up.THAT's the key.But what that requires is a level of concentration and committment that most( not only clients) just don't or won't or can't bring to the session.
So many say they want the body of this person or that Olympian but fail to understand the incredible amount of time that goes into creating that physique or level of skill.
Simple and boring usually is code for consistently basic, heavy and progressive. This is NOT a hit on Sara, as I have the same problem with many clients who simply will not accept the reality that training to make progress as opposed to training to make 'fun' is usually more tough and boring than it is variety filled and fun. As a trainer you either adapt or lose them and to me any kind of training for them is better than none. And anything you do with a kettlebell will make them better but so few really want to look at why they havent changed much in the last few months( years).Even if you tell them THEY still have to get out of bed that extra hour earlier to make sure they are really ready to go when they hit the gym.And that also means going to bed at a reasonable hour so again they are ready when it's time. Or getting on the roller , or stretching out a tight muscle, or, whatever it takes to be ready. THAT'S the mindset that athletes and committed clients have. And why they consistently make progess.
THis is a simple fact of training life and yet many grown up clients will not accept it and consequently fail to make the progress they should or push through barriers that they have encountered. I dissagree with Sara on one fact though; it's not from living in an overstimulated environment, it's from not making the requisite committment to do what is necessary to make progress no matter how little 'fun' or variety is involved.
The hour or so in the gym is but a small part of what is really required to make gains, unless you are the rankest of beginners. One has to prepare for progessive training sessions; know what the workout is BEFORE they step in the gym( at least know what they did last time and what will constitute progress) and be mentally prepared for it.
Training for PR's a great way to accomplish this and even the smallest personal record is important. If one adds just one rep to their snatch workout each time they do it in a year that's gonna be a HUGE gain. Just one rep. SImple but not easy.
Trainers, imo, have an obligation to train their clients as much as possible according to how they train themselves, or a client who came to them saying they would do whatever it took to makes gains, if they can. Sometimes it takes years of babying people before they 'come around' and get their heads right to really make gains. That's ok but they need to be told their physiology is the SAME as an Olympic athlete and that their body requires the same TYPE of stimulation, the same type of recovery and their minds need to be trained as well as their body if they really want to make the best progress possible.
Whether that is losing fat or gaining strength or tone or whatever.Most won't do it but they still need to hear the truth from their trainers and be reminded,especially when they are not pleased with their speed of progressing.
It has nothing to do with age or goals as I have 65 year old clients who take their kbs and foam rollers with them whenever they go out of town and do whatever it takes to keep on track,even though their goals are modest by most standards. But not for them; they are on the hunt for PR's and they are committed. They don't miss workouts, they show up on time and they don't complain when we are doing the same basic exericses that they are working on mastering. They recognise that Deep Skill, an important RKC principle, and Mastery are on the same road. Unfortunately they are the exception not the rule .
Trainers, dont be afraid to let your clients training be a little 'simple and boring'. Like you they will probably make better progress. ANd the one's that won't do it, just give 'em a kettlebell, they can't go wrong with that as the mainstay ,no matter how 'fun' the workout is.Just keep the bucket close by :))
The man of the hour. Tim, that is. Back stage at the Oz show.
Man, it's been a whirlwind last two days. We left for NYC 4:30 PST on Thursday and left back for San Francisco 7:30 EDT on Friday,lol! Sandwich hours of car rides to get to and from JFK airport and back lots of walking in airports , hotels etc and this could have been a serious disaster for my knee and my back.
Anyone who knows me at all knows how much I hate to travel. Most think it's just because I'm a recluse and I need my cave of power to regenerate my strength and creativity, which is mostly true. But the main reason is that walking has just been hell on my left knee for many years and basically I only have so many 'steps' in that knee per day.
When my knee runs out of steps then my back takes up the slack. Not nice.
I can run out of steps on some days just walking to my gate at the airport from my car.:)) I need a knee replacement and have for years but there just doesn't seem to be the time,especially of late and, to be honest, I'm a bit worried I might end up worse than I am. Logic would tell me that's almost not possible but the 'devil you know', etc...
I have been a fan of corrective exercise since 1998 when I took Paul Chek's Scientific Back Training course and saw a way out of the vicious cycle I was in as well as way to really help my clients do the same thing. A methodology, a principle based system of approaching one's training by balancing the body and realizing that the order of training had to be obeyed:
First flexibility/mobility, the stability, then strength, then endurance, THEN and only then, power.Of course all of these things have to be worked on simultaneously as well but the percentages have to relate to one's real needs in real time.
If you can't use bodyweight then you don't need more resistance, for instance.
Anyway, I took off on the corrective exercise journey and haven't looked back, using any and all methods and ideas in my quest to Restore Lost Physical Function ( shameless plug for my first DVD).
I, like Tim Ferriss, considered myself a lab rat, an experiment of one ,and I always tried things on myself first before ever considering them with a client. Many people think I have some fetish for the foam roller, or the thumper or for stretching. These are all justs tools I use when they are needed and are willing to let go as they aren't needed anymore.
I used to NEVER travel with out my foam roller and my thumper and some myofascial release balls, etc., etc. and would always have to devote considerable time to getting on the floor and using these tools as well as stretch my body out from all the sitting and walking. Not my idea of a good time but way better than being in serious pain. If you want a result you have to be willing to do what is necessary to get that result.
Well you don't ,but don't bitch if you stay where you are, progress wise.
But the last year things have really paid off. First I left the roller at home.Then the thumper. This trip I hardly needed to stretch at all as my work with my gait mechanics seems to have really had a breakthrough and I was able to walk without pain in my knee for the first time in eons!
Good thing too because I had lots of walking to do. 10 minutes of my stretch routine in the AM set me up for the rest of the day and as my gait wasn't creating tons of new tension to be release I had lots less corrective stuff to do.
I hadn't planned on training today as I am usually wrecked by half this much travel but I felt good this am and hit a light swing workout.
10 minute stretchout then:
Two hand swings
16 kg x10x2
20 kg x10
24 kg x10 x5 sets
28 kg x5 x5 sets
x 5/5
One arm swings
16 kgx 5/5
20 kgx5/5
24 kg x5/5
x6/6
x7/7
x8/8
x9/9
x10/10
After hearing Tim speak about the fat burning effects of cold exposure on the Dr. Oz show I felt much better about my freezing garage gym this am,lol.
It was a miracle, really, to be able to walk ( semi) normal this am AND be recovered enough with only 4 hours sleep to train a bit pain free. Crazy. And my new swing/snatch technique is holding up big time. Most excellent.
After spending time speaking with Tracy's agent about the upcoming plans for her book AND the accompanying media blitz that is sure to follow this was a good time to have a breakthrough as it seems the travel thing will pick up, not slow down in the near future.
Not to mention teaching at HKC's, RKC's and RKC Re Certs. Crazy good stuff.
Thank goodness for the kettlebell swing. Just one movement and one weight and who needs anything else? Especially in a pinch. Plus I have a great idea for a 'travel' kettlebell system that just might work so that might come in very handy.
Ah, finally some attention for me,lol. I wrote this article for Pavel's newsletter on the importance of the lats and how to train them.
Lats, The Super Muscles
Mark Reifkind, Master RKC
At any given RKC the Chief likes to ask the candidates how many have hurt their shoulders? Many hands usually go up(if their shoulders will allow it)… He then asks “ how many have hurt their lats?”
Usually not a hand goes up. “The lats” the Chief says,” are strong, tough muscles, they are Super Muscles”.
I got the title of my DVD from Pavel, who I first heard call the lats’ Super Muscles’. And indeed they are. They are also the most misunderstood, underutilized and neglected muscle group for most of the trainees I have met. The fact that they are on the back of the body and can’t be easily seen in the mirror does not help.
That they are, despite being the second largest muscle in the body, pretty hard to activate makes getting into training and using them correctly them even tougher. But that’s not been the case for me.
In fact, I have had a great lat connection from the very beginnings of my training. Starting out as a gymnast pretty much guaranteed that. EVERYTHING a gymnast does, even the simple act of getting up onto the apparatus to START the training gets the lats into play immediately.
This is especially true for still rings work and you will NEVER see a good ring man without the requisite set of wings that he will call his back. If you know the anatomy and kinesiology of the lats you will understand why this is so, but the bottom line is training in gymnastics builds the lats like almost no other sport, except for, perhaps, my next training endeavor…
My next incarnation as an athlete was competitive bodybuilding, and as all bodybuilders know, one of the tell tale signs of a “weak” or amateurish trainer is the lack of a good solid back with not only lat width but depth as well. This can only come from basic movements such as deadlifts, rows, pull-ups and chins done heavy over long periods of training.
The other sign is weak leg development from not understanding that the barbell squat is not a suggestion, but a requirement if one is to become big and strong with the iron.
So I made sure I trained my lats and my back as hard, or harder than I trained anything else.
After bodybuilding for me came powerlifting, another sport where the lats dominate the training and the competition lifts. From the squat to the bench to of course the deadlift, a strong and powerful back, including the lats, is crucial to holding your arch in the squat, getting those big benches started without killing your shoulders and keeping that heavy barbell in close the legs as one deadlifts real weight(whatever that might be for you), and helps the hips do their job locking out the lift.
So feeling, training and using my lats has always been second nature to me, but, as my wife Tracy pointed out one day as I was helping her train her KB military press (and how to use the lats correctly) it wasn’t for most. Most people had NO IDEA, she said, of where they were, what they did or how to train them. We should do a seminar on that, she said, and she, as usual, was right.
Thus Lats: the SuperMuscles seminar and subsequent DVD was born. And, as we all know, the lats play a heavy roll when we kettlebell swing, snatch, press, getup, deadlift windmill and just about ALL of the other movements.
The Lats are the Bridge. They are the bridge between the arm and the shoulder, between the shoulder and the hip, the arm to the hip, the upper body to the lower and the core of the body to both the upper and lower extremities… Simultaneously.
The lat creates a link between arm and the shoulder as we pack the shoulder in the overhead position of the getup, snatch or press. It links the shoulder to the hip in movements such as the deadlift (any version) , a swing or the windmill. They provide a connection from the center of the body where they originate to the extremities of the arms where they insert on your upper arm and through the thoracolumbar fascia next to the spine to the opposite side glute, making that upper lower body connection as well.
The forward arm motion as you walk links the arm to the opposite side hip/glute and leg via your lats.
Wow, talk about a workhorse muscle!
And they really get a workout in the most basic of KB exercises; the swing. From connecting to the bell to combine your and the bell’s center of gravity, to the hike pass to get the bell started, to keeping the shoulder linked to the body as you ascend to using them to hike the bell back during regular reps of swinging the lats are used and get trained seriously during this most basic movement.
In fact, one of the coolest things that happens to new trainees that pay their dues with the kb learn to swing drills of the HKC and RKC is that they get lat and back development they never had before, Without doing any direct lat work! What the heck effect indeed.
Add in the shoulder packing work of connecting the fragile shoulder to the torso in the getup and you get a complete lat workout just origin to insertion with just the program minimum!
But the lats are not just performance enhancing muscles, they are also hugely protective of the shoulder and the back.
The lats keep the shoulder in the socket as you press and snatch and as Master RKC Brett Jones says “a shoulder disconnected from the body will be punished.” Ain’t that the truth. Take it from someone who has dislocated their shoulder on the still rings, you NEED to keep the shoulder connected to the body. That injury finished me as a gymnast and still causes me problems 34 years later.
They also help the back create a solid lordotic curve (the arch of the lower back) A straight spine has four curves, one of which is the lumbar curve.
The lats contraction, especially when the insertion point is fixed (think hanging from a bar) helps tilt the pelvis anteriorly (again think arch), which is key to keeping the lumbar spine from going into flexion under load, a key cause of disc injury.
But they ARE also performance enhancers and nothing will make your kb Military press numbers go up faster and more safely than knowing how to use the lats to not only keep the shoulder in the socket but how to use them to get the lift going!
I rarely see a person press who knows how to activate their lats at the start and when I see someone who can, inevitably they have a good press. So many, despite us teaching for years that the kb press is not a shoulder isolation move, approach it in that manner and rarely see the progress they should.
If you use the lats correctly at the start of the KB Press they act as a launching pad for the arm as it makes its way overhead. You can literally bypass the most delicate part (and the most dangerous part) of the press by using your lats correctly.
It’s not cheating, it’s just good mechanics and technique.
The same thing goes for using the lats on the negative portion of the press. You can use the lats to increase your press AND you can use your press to increase the lat’s strength and size and get one heck of a transfer to all your overhead pulling movements!
The nice thing about kettlebell training and your lats is that even if you don’t give one second more thought to your lats, where they are and what they do you still will get stronger, more developed and more powerful lats and back muscles as well as safer and more stable shoulders and hips just by swinging, pressing and snatching your kettlebell.
As the Chief writes about in the RKC Principles in the Course Manual:“ incidental cardio, incidental flexibility”. We should also add in incidental lat development.
Have to go out of town tomorrow at the last minute and decided to squeeze my snatch workout in today. Very late start and in a very fasted state but knew I needed to get this done. Just had remind myself that I had trained very hard yesterday and to go slowly, one rep at a time. Can't get tweaked before this weekend.Way too much travel to deal with that as well.
Snatch
16 kg x5/5 x2
20 kg x5/5 x 5 sets
24 kg x 5/5 x 5 sets
20 kg x5/5 x 5 sets
150 total reps
100 with 20 kg
50 with 24 kg
Finally got at least some 24 kg snatches done in my garage at the end of a workday, although I don't think doing snatches as the next workout after presses is the best sequence. Since my press day will be a progressive one, and my snatches will not go higher than the 24 kg I think I need to go back to volume swings with medium weights on Wednesday or Thursday after a Tuesday press workout and do heavy swings( one or two hands) on Saturdays as well as 24 kg snatches.
I just have to accept the fact my total snatch numbers will be lower than if I devoted an entire workout to just snatches
datsit:) ) Off to New York tomorrow to escort Tracy to tape an episode of the Dr Oz show to promote Tim Ferriss's book the Four Hour Body ! Crazy stuff.
It' so weird being able to press again. For four plus years, from 2003- 2007 I couldnt press much of anything without my teres major(the psoas of the upper body) internally rotating my entire right arm, shoulder and thoracic spine causing major pain,loss of function and ROM.
It took awhile for me to get what it would take to heal this but I knew I had no where else to go. If I pressed, pulled or got too much tension in my already too tight internal rotators of my upper body I got really really bad pain, which took forever to dissipate with stretching and corrective exercises so I stopped all pressing and pulling and focused on just stretching out these tight tonic muscles and regaining overhead ROM.
For years I had spectacular overhead strength, range of motion and flexibility during my gymnastics career. Then my shoulder dislocation while training on rings finished not only my gymnastics training but any overhead work. Hell,for a very long time it was all I could do to not dislocate my shoulder by accident pulling my hand out of my jeans pocket.
I eventually could press again but only flat on my back or on an incline bench.I pretty much abandoned overhead training and flexibility.
I got very very very strong in these bodybuilding and powerlifting pressing being able to db incline bench 140 lb dbs for 5 rep sets, 150 lbs for flat bench sets of 5 as well., weighted dips with the 150 lber as well as rolling db extensions with the 115's for triples.
My bench was strong as hell as well and I was able to set some California Master's bench press records at 181 as well as stay in the top ten of the PLUSA top 100 list for overall masters my age and weight.
But since I was always good at it I never really enjoyed it all that much. I was so focused on bringing up my weak points that I took it for granted that it would always be there. And then it wasn't.
I really messed up my rotator cuff in 2003 trying to train the barbell bench press alone after I lost all my training partners. Unracking the bar is what did it and it was a bad injury.Almost as debilitating as my gymnastics shoulder dislocation.
But stopping completely what was keeping it from healing made all the difference as it let my correctives and stretches actually do their job.
I've written about my comeback in the press at the original ck-fms where Grey had us pressing in a half kneeling position. I had done done nothing but swings and snatches ( snatch holds are THE best rotator exercise I know!) and was so surprised when the 32 kg went up easily.
After that I began to fantasize I might be able to train the press again a little and went for it, very, very, very slowly.
It took me quite awhile to suss out exactly what my press groove should be but now I think I've really got it down. The key point for me is really setting up with the lats and pressing against the contact point of the bell and my wrist. Not thinking about the bell or the hand going up. Made all the difference and is very consistent.
When I was a powerlifter I trained WSB style never really working the exact form of the competition lifts, trying to up my absolute strength by training my special exercises the hardest and just using the comp lifts for for and speed work.
Now that I train only kbs I find I prefer just working the actual lifts themselves and using specialized variety as my key training concept. For the press this used to me switching between bottoms up press, stacked press and the strict press. Now it means mainly shifting the loads, volume and intensities but staying mainly on the basic press and playing with those variances.
As Pavel says, "same but different" . For instance a swing is a swing is a swing, but a two hand swing , a one arm swing and hand to hand transfers all have very different effects on the body and the nervous system.
As does how many reps per set per arm even if the total load is the same. Last week I trained the 28 kg short cycle for sets of four. Each week I alternate short cycle heavier presses with long cycle medium weight but higher rep presses. Same but different.
Last long cycle workout I used the 24 kg for 3 sets of 1o reps per arm. Today was also long cycle day with the 24 but I didn't want to do the same loading but wanted to do at least as much, or more, total load.
this is what I did
6-7 am stretchout
8:30 Long cycle clean and press
warmup
one arm swing 16 kg x5/5 x 3 sets
one arm clean 16 kg x5/5 x2
Long cycle clean and press
16 kg x5/5
24 kg x 5/5/5/5 x 4 sets
80 lifts
4240 lbs
This was amazing. I haven't felt this strong in a press in ages and let me tell you, this time, I WILL enjoy it. Cherish it, in fact. It is my gift,my natural strength and I won't take it for granted again.
Also, the stronger you get the bigger the jumps in weight you have to take and it was a great sign that I skipped my normal 20 kg warmup and went right to work. A very good sign.
This is my new favorite move and perhaps the choice I would now make if I had to choose only ONE kb exercise to do exclusively. It's a perfect blend of ballistic and grind and two of my favorite types of each. I know I can get very very good at these and look forward to the day when the 32 kg is my everyday short cycle weight and the 28 kg is my long cycle weight.
But for now this is fine, just fine :))
BTW Tracy KILLED her 14 kg Long cycle presses with me, every step of the way. I love training with my Queen.
Two Hand Arm cast
20 lbs x5/5
25 lbs x 5/5/5/5 x 4 sets
Nice! A repeat, sets/rep wise of my press workout and this was strong. I need a bigger clubbell, that's for sure. I will be ordering my 35 lb'er very soon. I could have done tens no problems.
This was my inspiration for this part of my workout. 80 lb clubbell is just huge but Alberto Gallazzi kills it.
Bodyblade laterals
4 sets of 8/8 non stop. these were surprisingly hard today but I was strong and creating more force on each rep. great shoulder/rotator finisher.
Thursday's workout got derailed and I ended up trying to train early when I had a cancellation but instead of the hour I thought I would have I only had 30 minutes and I know better than to try to rush my training.
Especially with snatches ,which have tweaked me more in the past than any other exercise. AND I didn't stretch out at all that morning, another no-no. So I only got 7 sets of 5/5 in with the 24 kg when I ended up out of position a bit and having my left adductor say hello.
It wasn't major but I wasn't in the mood for it either so packed it up and got back to work,hoping it wouldn't load up too much the next day.
I put kinesiotape on it as soon as I got home and stretched out proper and it was there but definitely not escalating the next day( friday).
Many times deep hip rotators can lock down and cause external rotation of the thigh which can present as a 'groin' pull and there was some of that going on as well.So they got worked on too.Can't skip the stretching.
At least I can't.
I also, I have to admit was playing around with my snatch groove and that probably wasn't a good idea, especially given the context of the workout :)) After revisiting my deadlift info in Power to the People Professional, as well as watching Konstaniov's videos I thought I might play with my old round back, head down position of snatching but in retrospect it wasn't a good idea.
So nice of my body to tap me on the head and let me know that this wasn't the right direction, than a full on kick to the groin, which it has been know to do on many occasions.
The answers to the questions one asks their body are always there; you just have to listen closely enough to hear them. And be willing to accept them as answers, or at least things that point to another direction than the one you are headed in.
BUT I knew I needed to 'get back on the horse' or I would have this fear in my head and that can't be so I wanted to split up todays swing session with some snatches as well
7-8 am stretchout the usual suspects with lots of emphasis on back bends and overhead stretches. If my abs get too tight my lower back is sure to follow.
One arm swings ladders
16kgx5/5/5/5x3
20 kg x5/5 x2
24 kg x 5/5
x6/6
x7/7
x8/8
x9/9
x10/10
90 reps
4,770 lbs
After last weeks 24 kg swing peak I had hoped to bump the weight up today but last week was current pr and EASY so the next step should be down. today I listened. whenever I do ladders it's because I'm feeling weak or tired. When I feel strong I start right at the goal number. but ladders really do let you do more work with way less perceived exertion.
Finally a bit warm, then onto snatches
Snatch
16 kg x5/5
20 kg x5/5x 2
24 kg x5/5 x8 sets
80 reps
4,420 lbs
not bad. thought about doing 10 sets but my hammies and adductors said not too so again, I listened.
Two hand swings
24 kg x5
28kgx5
32 kg x5/5
x6/6
x7/7
x8/8
x9/9
x10/10
90 reps
6480 lbs
felt good to do some two hand swings again. the wider foot position I am taking lately, along with breaking at the knee at the same time as the hip really has opened up the bottom position for me, something that was very cramped with my closer, toes straight ahead stance of a few months ago.
This is such a power move.Everything is in play and as I've said many times, the two hand swing is the easiest and the hardest version to do.Easier because one is so symmetrical and stable with two hands on the bell. Hardest, because as you fatigue there is "no where to run, nowhere to hide".
It's the power squat of the swings in my opinion .Especially done Hardstyle.
Two Hand Shield cast
15 lbs x10/10
20 lbs x10/10 x five sets
100 reps
that was actually a nice bit of work. very manageable compared to the 25 lb'er but dems some reps! And my rest periods here are very short. I have no problems with very short rest intervals for upper body work, just don't ask me to do that with lower body moves,lol.
Solid workout even though Nick wasn't there. Doesn't really matter though if anyone else shows up or not, I've got to get it done and I did. Never is a question.
I can't believe it's been eight years since we opened the door at 136 Hamilton, Ave Palo Alto with a small space and a weird name, but a belief is this cannonball with a handle that went beyond all reason. I knew that kettlebell training was the coolest thing I had ever experienced in my almost 32 years of athletic training, competition and coaching and I didn't care if anyone could pronounce the name Girya or not.
They would know about it soon, that I was sure. And I was sure that this was the best thing for myself and my clients that I had come across and the world needed to know that. Who could guess where the kettlebell would be now in 2011 and that everyone would understand that this training is probably the most efficient and safest thing they could do for their strength and health.
A thank you so much to the clients that have supported me and stuck by me these eight years and to all that have passed through these doors to take a kettlebell for a test run. They are not for everyone to be sure but no one will forget their first experience with a kettlebell,even if it's their last.
We started out as Girya, The Art of Strength, the first kettlebell studio in the country. Three years later my wife Tracy lost 100 lbs with the magic of the kettlebell, got involved in the studio and we became Girya ,Kettlebell Training.
Then last year we got a makeover once more to prepare for HKC's and seminars and we evolved to Girya, Russian Kettlebells Palo Alto.
The only thing that did not change was Girya, Russian for kettlebell. For, as Pavel says, "when we say kettlebell we mean strength, when we say strength, we mean kettlebell".
As usual, Pavel takes the complex and makes it simple. Exactly Chief. Exactly.
Logos aside, looking forward to another 8 plus years of helping people learn the Art of the Kettlebell, Hardstyle!
It's been a great run and I am really feeling the momentum of strength these days, especially in my presses. I wanted the 28kg to be my base weight and today it definitely showed itself to be that now. It was very heavy on my body whenever I played with it just a few short months ago but now it feels like the 24 did for so long, just another training weight.
It's about time. Those long cycle tens I did last week set me up well for todays short cycle strict presses. I did multiple sets of triples two weeks ago when I trained it so todays number was fours. How many sets of fours I didn't know but that's just a hop, skip and a jump from five rep set which is the core of all heavy size and strength base work, imo. Five is the magic number and I will soon be there on this lift.
And what a blessing that I can even DO this lift again much less be strong at it, after a two year plus hiatus from any pressing all, overhead OR prone.My groove feels so solid and consistent now on my press it almost feels as natural as my bench, or incline presses did back in the day.
I spend so much time trying to figure out my perfect grooves and so often it changes when I least expect it. Not so here, at least not in a long time. I've been using the same technique now for months on long cycle and short cycle presses and it's really getting consistent and comfortable.
Warmup 6-7 am
stretchout
My core stretches have changed of late and I am back to stability ball back bends, horse stances( quadraped,not really a stretch but in the mix anyway) straight leg pike hamstring seated as well as bretzells, overhead and behind back stick work
8:30
one arm swings
16 kg x5/5/5/5 x3
Press
16 kg x5/5 x2
20 kg x3/3
24 kg x3/3
28 kg x4/4 x4
x 3/3 x 3
These went so strong I couldn't have been happier. I am just always trying to be conservative and finish when I feel I could still do more.As usual I got stronger the more sets I did, and really got warmed up. The last set was definitely the best set and I toyed with the idea of doing 5-6 reps per arm but stayed cautious.
Tracy is training her strict press with me as well as was killing the volume on the 14 kg. This is not a natural lift for her and she is even new to even training it, as she did push presses for years.
Her shoulder and arm size are really benefiting from all these strict presses as much as mine are :)) Cannonball delts indeed.
Two hand Clubbell Swipes
15lb x5/5
20 lb x8/8
25 lb x10/10 x2
20 lb x10/10
man these kicked my ass,especially towards the end of the second arm on either side!That's why I was starting to laugh and smile a bit. It was killing me and it started on rep 4 !! Starts out easily and then I just died,lol. But these are natural for me and I feel strong in all the positions.
Bodyblade laterals
4x10/10
I did these on a lark last week but used them again and the really worked the medial head of the delt as well as the hard to reach surpaspinatus rotator. The are hard work but very easy on my joints so they stay in. Bigger shoulders is fine too :))
Snatch in Stones Gym on Thursday and I have my oldest and most favorite Dragon Door 24 kg ( circa 2001) back home. It will be good.
This can't be wrong and be so strong. You just have to be built for it. That's key to every person, every lift, you have to find out where YOU are strong and efficient.
Train your weakness, Compete your Strength.
Konstantin Konstantinov.
( I've been reading Power to the People Professional again,lol. It's a Masterpiece).
There are many ways to increase the intensity of a workload. Doing one set of 500 reps is definitely not the same as doing 10 sets of 50 or any other permutation. I've been trying to build up my swing volume lately and as I've written I'm using ladders to manage fatigue and build volume up slowly.
Doing 300 one arm swing reps in ladders of 5-10 is much easier for me than doing straight sets of 10. The ladder lets me "sneak up" on the higher reps when my endurance isn't up to the task by itself. For instance, on Dec 16 I did 320 reps of one arm swings with the 24 kg but it was in a ladder of 5-10. three rounds, the 5x 5/5 at the end.
Today I wanted to test my straight ten rep sets and see how far I could go. It was easier than I expected a good sign that the adaptations I am training for are occurring.My best effort in one session is 600 reps, done with 20 sets of 15/15 and I am no where close but it's headed in the right direction.
My swing groove has proved reliable and non injurious which is very nice.The load feels very evenly spread across all the appropriate muscles. Plus I feel like I am getting more leg into the movement as well as hip/back and that helps shock absorb in the bottom position as well.
I warmed up fast which is always a good sign for the workout. I found the groove quickly and bell speed was good from the start.
here's the workout
One arm swings
16 kgx5/5/5/5 x2
20 kg x5/5
24 kg x10/10 x 13 sets
x20/20
300 reps
15,900 lbs
Man, the tonnage adds up fast in the swing! I definitely could have gone on( and if I would have checked and new my recent pr was 320 I would have done at least 350 but that's fine. I am very happy that I did my last set with 40 reps instead of 20 ( mostly because I was bored and wanted to get it over with,lol) and still kept bell speed the same as it had been all workout.Ihaven't done straight sets of ten in awhile because I haven't been able to.
Today was no problem and my wind and leg and back endurance was spot on.last week's 28 kg swing and then 32's the week before are making me stronger.Endurance is born in the belly of strength and as I get stronger more reps with these lighter weights just aren't as hard.
I can also really feel the positive effects of the consistency of my training and progressions. There's nothing that beats the regularity of never missing sessions and being able to wave load the work as necessary to make optimal progress, instead of how life forces you to because you just don't have the time.
I love a boring, simple training life but I think that 2011 will not be that,lol. That's ok too, I'll just have to learn how to train on the road.
Here's a clip of my August 2008 workout of 400 reps in sets of 10/10
very happy with the comparison from over 2 years ago, but I can also see the difference in my current groove and my old one. I am getting about 20 degrees more hip flexion and almost no knee flexion compared to now. The 2008 technique was strong but I think my current groove is safer and has more potential for power over the long haul. Plus it works my legs much more and Lord knows I need more leg work I can tolerate.
Barbarian CB press
15 lbs x5/5
20 lbs x 5/5
x 6/6
x7/7
x8/8
these were a little tough on my left bicep tendon when I had the left hand on top. the tendon slips out a bit as the pec pulls too hard on my crappy capsule and it's not a good thing. Back to arm casts!
very strong today,great way to start the New Year!
Haven't settled in yet at all to training the snatch on Wednesdays. I know I will but it's not there yet. Recovered well from Tuesdays long cycle high reps but wasn't feeling too peppy when I got back home to Stones gym after 7 clients in a row.
Plus I freeze my butt off all day as I have to keep the studio cool enough to accommodate my clients increased body temp from all the swings and snatches but it makes me feel like my body is made of petrified wood by the end of the day. I stretch and move but it doesn't help much.
So it's my ten minute passive warmup hot bath and then out to the gym
I wanted to go with 24 kg snatches but all I have now at the Rifstonian Institute( aka StonesGym) is a comp bell and while it works well for my swings I do not like it at all for Hardstyle snatches. the bell handle is too far from the bell's center of mass and this makes my already long stroke even longer.
Too long. Plus my body was telling me I wasn't that strong today and to back off.
I listened. The 20 kg DD bell felt great and I cranked out 150 reps in short order.
Snatch ladders
16 kg x5/5 x3
20 kg x5/5
24 kg x5/5 x2
20 kg x5/5
x6/6
x7/7
x8/8
x9/9
x10/10
x5/5 x 5 sets mvo2 style
150 reps
6600 lbs
the last five sets were done with very short rests between sets and a maX VO2 pace. I considered actually doing max vo2 which I think I am almost ready to bring back into the mix. but not yet. I have to build back up to 200 plus reps with the 24 kg before I start alternating these workouts with Mvo2 days.
Reading Ferris's book and thinking about my bodybuilding days and high intensity training really got me up for continuing the mass gains I have been making in the last few months. It hasn't been intentional; this is what happens if you have nice long bouts of uninterrupted progressive training coupled with decent rest, recover and stability in your life.
Especially my upper body which grows like a weed if I just give it a chance.Everyone has muscles that grow easily others that are almost impossible to improve. I showed up with a decent upper body, started swimming almost daily at two years old, spent hours and hours as a pre adolescent surfing and paddling then got into gymnastics. Uh, can you say almost ALL upper body training during my most important developmental years.
Can't say the same for my legs which I trained far harder than my upper body in attempts to balance my physique with hardly much to show for it at all, PLUS if you stop loading your 'not natural' muscles they disappear fast. Having to stop squatting and deadlifting because of my back did not help my legs' cause.
But muscle's not that hard to grow, it just takes, like most things in life, more patience than most of us have. Contrary to popular belief, it's not heavy weights and low reps that build size but sets and reps. Volume builds muscle. That's why bodybuilders train for the pump. Because they know that whatever size they can pump the muscle up to with high tension exercises and short rest periods between work sets, they can eventually turn into 'real' muscle.
Muscle size that is there even when they are not 'pumped.'
SO today was longcycle day in the press and I thought about doing sets and reps of ten, the bodybuilders classic rep choice for a decent blend of both size, strength and pump.
BUT, I wanted use the 24 kg and really didn't know if I could do one set, much less multiples.As usual I would have to wait til I had weight in hand to know anything about how the workout would be.
My lower back was unusually tight this morning during my 6-7 am stretchout; not a great sign but also possibly the omen of a great workout as I have never pr'ed on days I came in feeling great!
6-7 am stretchout
really worked with Ferris's new hip stretch and MAN it rocks! The idea is to place the head of the femur towards the back of the hip socket and it has made an immediate difference in my tight piriformis and deep hip rotators . A big time saver too.
bretzells,lying hamstring strap stretch, up dog, down dog, back bends over stability ball ( this has been neglected and felt great to not only do again but work hard on.) stick shrugs overhead behind back stretches, hip opening squat.
felt solid at the end
Long cycle Clean and press
16 kg x5/5 x2
20 kg x5/5
24 kg x10/10
x10/10
x10/10
Man this was seriously serious hard! I had to really remember to go slowly and have patience. one rep at a time.Let it burn.
Just like the old days,lol
It really helped to have my Queen training right along side me, rep for rep.What great energy and so good to challenge her with something new. She has never done 10's with the long cycle and could really feel it working her in a new way.
SO much of Tracy's incredible muscle mass comes precisely from this combination of high volume workloads, plenty of tension and the multiplier effect of high acceleration forces in total body compound exercises! It's building muscle,burning fat and creating functional mass and movement strength all at the same time.
People say they want better biceps, do bunch of heavy high rep cleans and get back to me. These were two minute long sets and that a lot of time gripping the weight.
I really wasn't sure I could get the third set and was really to settle for 8's but got a nice surge of power and brought it home. Again, kinda like my old days. Back to the future.
And what a freaking pump! crazy in the arms shoulders upper back and forearms.in a good way of course,lol. But I was done pressing.
But not with arms. onto clubs.
Two hand arm casts
15 lbs x5/5
20 lbs x5/5
25 lbs x 10/10 x 3 sets
On short cycle days I am planning two hand swipes but on long cycle days it's the arm cast
Three sets of ten finished me off with my lats, triceps and mid thoracic muscles screaming at me.
Bodyblade laterals
3x10/10
just for fun ,lol but these things are as hard as you make them and they definitely were a perfect finisher for my shoulders.The blade is a carbon fiber reactive interia device which means the more force you put into the movement the more comes back at you.
It was developed for rehab purposes but I like it for shoulder arm work as well.
Tracy and I owned a very hardcore World Gym in Campbell Ca for nine years. The gym's previous owner was Dr Scott Connelly, inventor of MetRx engineered meal replacements. It had been called Ironworks Gym for the 18 years it had existed before we took it over and was full of competitive powerlifters, olympic lifters, track and field athletes( Bruce Jenner trained there before his Olympic wins) and hardcore bodybuilders.
While we changed the name and made it a little more 'human" friendly we still had a seriously hardcore bunch of athletes there and we were determine to keep it that was as much as possible. I fell into competitive powerlifting and workouts were never to be missed unless someone was going to the hospital and sometimes not even then,lol.
So if a scheduled workout fell on a holiday well, guess what, the gym was open that day.At least until I finished my training. Christmas was no different. We got up early, got the kids their presents and then Daddy went to the gym to do what needed to be done.
Well now, the kids are all grown up and Mom and Dad still need to get their workout done and today was no different. Tracy took a poll among her class as to who wanted to come it and train her class as usual and the almost everybody showed up!
As a trainer I have learned that clients LOVE to train on holidays as they can get their workouts in without a rush so I end up working most holidays as well.One of the downsides of my business is that if I don't work I don't get paid. There are no 'personal days' or sick days or paid vacations in my business.
So it was off to the gym today to swing some bells. Hey, even Nick got special dispensation from his wife to make it today as well.As any serious training partner would :))
Today was the switchover day from snatches to swings and the 28 kg was on the menu.But I also needed to get some two hands back in the mix so I started there.
Two Hand swings
16 kg x10 x 3
20 kg x8 x3
24 kg x8x3
28 kg x8 x3
My new technique worked even better than I had hoped with the two handers and I got a better reach back than before and even more legs and hips into the mix, with less back involvement. Perfect.
Basically the technique boils down to: down, then back. Break at the knee, then hinge. It's very hard to see for the average person but it feel significantly different to me and that's the key.
One arm swing ladders
16 kg x5/5
20 kg x5/5
24 kg x5/5
28 kg x5/5
x6/6
x7/7
x8/8 x 3 rounds
156 reps
9828 lbs
Ladders work great when you are not strong enough to do straight sets and I will do them until I can do 300 plus reps with this whenever I want; then onto straight sets.
Nick surprisingly switched over to swinging as well and really experienced why swings are the Center of the KB Universe. They kicked his butt. He said he would much rather do snatches: they're easier,lol.
Clubbell Barbarian Press
15 lbs x5/5
20 lbs x8/8 x 3 sets
25 lbs x5/5 ( too heavy to keep good form!)
I was amazed at how much harder the 25lb'er was to hold form than the 20! This mix of swings and horizontal presses worked well. Video is above.
Today was the crossover workout as I'm switching Thursdays to snatches and Saturday's main day as swings. I didn't want to use the 24 again today so I went down to the 20 kg and banged out a quick 150 reps with Nick, who had the day off .
I also got an early start due to client vacation/ cancellations so it was sweet to start the workout at 12 noon instead of just leaving Girya for the drive home at that time. A ten minute hot bath passive warmup and into the slowly transforming garage for some basic work on snatch and my new technique.
Snatch
16 kg x 5/5 x 3
20 kg x5/5 x11 sets
x10/10 x 2 sets
150 snatches
6600 lbs
was actually on my way to 200 but decided to not push things at all and called it a day. Stretchout afterwards and that was that. Very easy but that was the point.Next step off a peak and all that....
Saturday more 28 kg swing volume and clubbell work for Christmas!
hey someone should tell the guy in the above picture no one stretches anymore. It's OUT!
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