First SFF an K.O. Kettlebell Seminar was a hit!!

Today I held the first kettlebell seminar and demo @ Sports Fitness and Fun tonight. I had 20 people sign up and 14 people show up. Which was a good turnout for it coming out so quick. I made a flyer and I talked to a few members to bring up the interest. In the seminar I discussed the history of the kettlebell, the benefits of using, the basic six exercises and who uses them. The group responded well to the seminar and I was able to get the members to try the different kettlebell exercises. They all did great and I was very happy. I believe that more people will now be interested in kettlebell training not only because its great but because it works.

Workouts on the on other hand have been going good. I am usually getting a series of presses with the 24kg and 32kg. Swings and snatches with 24kg and 32kg for multiple sets of 10 and 5 reps. I am still working on pistol squats and bottom up presses and TGUs.

Another sport that I am getting into is Sambo. I am helping out a friend who is getting ready for a huge tournament in Russia. I am helping him out with his boxing and he is really improving. Punches are faster and crisper. Since it is combat sambo rule are a bit like MMA. I teach boxing he teaches me grappling. It a great sport and just looking up things online I find that kettlebells and sambo go great together.

Quick One for September!!

I haven't blogged in a while because I have been a bit busy. But things are still going well. I am learning some Sambo and training in boxing. I have also been busy with coaching high school divers. Boy is my time limited for my training. I am still getting it in whether its grooving pistols and pullups through out the day or go for a quick 10 min row with 10 mins of swings and 24kg or 32kg bell. I also have a small Kettlebell seminar coming up @ Sports, Fitness and Fun during Columbus weekend. So things are starting to roll. I am hoping to get a kettlebell class started soon!!! really hoping.
Training in sambo and helping some fighters out is always fun. The local sambo school is travelling to Russia to compete in a World Combat sambo tournament. I am mostly helping them improve their stand up game because most combat sambo practioners start out with mostly kickboxing and boxing.
I am finding out that the more and more people find out about kettlebells the more they become hooked to the insane and fun workouts you can have with them.

Thats all for now. I will try to post up some of my workouts.. more new and interesting stuff to come!!!

Back from the Cruise and ready to go!!!

Sorry I haven't updated the blog in a while. I have been back from my cruise for a week ,which was great, and I have been reorganizing everything and getting things set up for the up coming season. Many things are going on and I'll let you know whats new.
So about the cruise!!! It was great! If you ever have a chance to go on one you def should. The locations were great and the weather was even better. The week I left is the week a big storm was coming in. But thanks to "The world's smallest captain, on the world's largest boat" we routed ourselves away from the storm and had a great vacation. The food on the cruise was amazing I must say. The food was very rich and the good thing about that was that I could not eat as much. So the weight was not varied as much. I stayed within the weight gain that I usually have so not much change occurred. But what was nice the ship did have a full gym and a spa. Any and everything you needed you could get on that boat!!
So now that I am back I have gotten in a few workouts. Nothing to great but working on it. I finally got a pair of the funky but functional Vibram Five Finger shoes. This should make kettlebell training a bit more proprioceptive. I am still on my quest to get through the beast challenge. I am also looking into doing both the IKFF CKT and the RKC level 2 cert.
Another opportunity that i should mention is that I will be coaching and instructing a few local fighters get ready for an upcoming competition. I will be coaching them in Boxing and then helping transitioning to their ground game. Most MMA fighters are good in one aspect. Those that are good in both and are smart about it become champions. I may also be helping them with some conditioning. You can find the school at Ultimatesambo.com. As a bonus I'll be able to train with them and learn some sambo myself. I will be going back to the boxing gym that I started at to expand myself a bit more.
This should be good...more to come!!!

Training...Cruise..and Nutrition

So today I was thinking about what to write about today. I usually write about and log my training session so that you and I can see how I am training and how I set up the training session to reach my goals. But today I wanted to add some of my notes about my nutrition. I do eat alot and I like to eat whatever it is that I want. I really don't have any restrictions but what I do have it awareness and timing with my food. I know its not the best but just like my tattoos I believe in Yin and Yang. Life itself needs to have balance with good and bad and I believe that the body must also. Too much good = not good and too much bad = not good. So for me I will have a delicious salad and chicken or a healthy protein shake but when I want a cookie or a bacon egg and cheese sandwich I will have it. It not about me being young as some may say, its about balance. If i eat some that has a lot of calories then I make sure I get in a good workout and I have a good meal later in the day.
Speaking of this I will on my biggest vacation ever a 7 day cruise in the Caribbeans with my gf and this is where I hear a bunch of problems occur with nutrition. Imagine eating and drinking all you want. If you thought the freshman 15 was bad, I think the cruise adds on 20 or more. Not to say cruises are bad but the food is good. So this is where a new book I have been reading comes into play. I am reading Ori Hofmelker's "The Warrior's Diet". A book worth getting!! It talks about cycles and learning when to use them and when not to. It also discusses how to use it and what foods to put in your diet. Although I'm not big on diets this is one I would like to try. After I get done reading it I will update you on it.
Now back to my training log.

Warm-up-
Dynamic mobility and joint mobility.
Kb warm up @ 20kg- swing- 10 reps, Clean-5 reps, High Pull and Snatch- 5reps

Workout-
Military Press Ladder and Pull-up Ladder@ 32kg pull ups @ bw
4 rungs, 1 to 4 reps

Snatch+OH Squat+ Sots Press@ 20kg
3R, 3L x 2

Boxing-
3 x 5 min rds
Jump-rope- 5 mins
Speedbag- 5 mins

Then I was done!!!!
Till tomorrow....Check that book out too!! I will add his link to my list!!

Training from a couple days this week.

This week has been real good. I had my girlfriend up for a few days which was nice. I was able to relax at home with her and help my body recover. So training this week looked like this....... I also have to note that I will be putting up some articles I believe are worthy and informational for all. Strength and conditioning, fitness, martial arts and combat sports is a huge industry and there are a bunch of good people out there. Though some are good some are bad and a bunch of people tend to repeat. I know I am new in the business and everyone uses systems that are different yet similar to others but sometimes once is enough. Back to the workouts:

8/5/08- Tuesday

Warm-up-
Halo @20kg - 2 x 10 reps
Pump- 2 x 10
Goblet Squat@ 20kg- 2 x 10 reps

Workout-
Snatch+Squat+ Press- 2 x
@20kg- 5 reps
@24kg- 5 reps
@32kg- 3 reps
GS Jerk @ 24kg- 3 x 10 reps
TGU @ 32kg- 2, 2
Pistol Squats (crane version)
Box- 3L, 3R
Deck- 3L, 3R
Swings @ 20kg- 3 x 15 reps (1 hand)

Stretching

Today's workout look like this-

8/7/08 - Thursday

Boxing workout
Warm-up-
5 mins Jump Rope

Boxing- 5 x 5 min rds

Conditioning Circuit- 3x
Double KB Swings @ 20kg x 15 reps
Bench Press @ 115lbs x 10 reps
Double KB Front Squat @ 20kg x 10 reps
BW Pullup x 10 reps
KB Snatch @ 20kg-x 10reps per side
Knuckle Pushups x 15reps
Burpee x 10 reps

Great workout and I want to increase the circuit #s. Next time I'll have more time. The boxing and combat aspect make it fun to push myself. Till next time.

August 1st Training

Can you believe that we are already in August. Time is flying by and it's taking the summer along with it!!! Soon there will be snow on the ground and who knows what will be going on. As for my training day today I figured that I would go for a new pr with the VO2 Max test and I did. Here it goes.

Warm up- Full Body Joint mobility

Workout-

KB Swing @ 24kg-
10 LH, 10 RH, 10 2H x 3
Clean and Press @ 24kg- 5 sets x 5 reps
Turkish Get up @ 24kg- 3L, 3R

VO2 Max- 60 sets @ 16kg, 15:15, 7 reps/set

The 60 actually felt alright. Shoulders and wrist are better still and lil tight but working well. Now it is time to move the weight up and start it up again. 20kg will be used next time. Also back to the GS short cycle jerk and work on improving my time there on each arm. Oh yeah I wore a heart rate monitor today during my workout and noted this down. Heart rate reached 127 bpm during the swings, 124 bpm during the C+P, and went from 67 bpm to 160 bpm during the VO2 max protocol. Very exciting can't wait to see the difference with the 20kg bell. Till next time!!!

Training from the past few days!!!

Hello all, I'm trying to keep up posting everyday but work has been a bit busy and I've been a bit tired. But the training is getting better. I am getting stronger and able to work with the heavier bell more often and also getting pistols down on both legs.

Yesterday's workout looked like this:

Warm-up-
Pump- 10 reps
Halos- 20 @ 16kg = 10, 10
Goblet squat- 10 @ 16kg
Arm bar- 10 @ 16kg = 5,5

Workout-
Jerk Ladder- @ 24kg & 32kg
2 sets back to back then rest. It looked like this
24kg- 12 reps both arms then directly into 32kg- 10 reps each side
24kg- 2 x 12
32kg- 2 x 10

VO2 max test- 40 sets @ 16kg for 7 reps
Interval 15:15

* only bad thing is that my left side felt a bit sore. I need to work a bit more stabilization and flexibility.

On that note today's workout

Warm-up-
Hindu Pushup- 2 x 10
Hindu Squat- 2 x 15
Back bridge Pushup- 2 x 10
Handstand Pushup- 1 x 10

Workout-
Ring Pushup- 3 x 10
Ring Row- 3 x 10
Ring Dip- 3 x 10
Box Pistol Squat- 3 x 5 ( crane style)
Weighted Pistol Box Squat @ 24kg- 2 x 3 (Kb in racked position)
Front Squat @ 32 kg- 3 x 10 ( 5 per side)

Today's workout felt good. I read up on the pistol and I would like to get stronger in it which is happening. Its a great move along with other bodyweight exercises.
Some great dvd series to check out is Steve Cotter's Kettlebell Encyclopedia and Bodyweight Encyclopedia and Pavel's Naked Warrior book. Both really help out.
Soon I'll be going back to the press and pull-up ladder and also add pistols to it. The Short cycle Jerk and VO2 max training really push the limit but its great!!!

Back to training!! July 28th

Well after a great weekend I return home to start training again. Since it is the summer, it is hard for most people to train but I feel its a duty to myself to train hard and be focused. So today I trained twice because on Friday I skipped out early for the weekend. So the double session today went like so:

Warm-up:
Joint Mobility- (upper body)- 10 reps both direction
Hip Raise- 10 reps
Straight leg raise- 10 reps
Halo- 10 reps
G-Squat- 10 reps

Workout:
Clean & Press Ladder @ 32kg, 1-4 reps, 3 times
* on the last rung I push press the last 4 reps and only cleaned it up once
Pull-up Ladder @ BW+ 24kg, 1-4 reps, 3 times
* last rung I did all BW pull-up
2kb Military Press @ 32kg- 2 x 3 reps
Pistol Box Squats- 3 x 5 reps
T.G.U. @ 24kg- 2 reps on each side

Then I ended it with some static stretching and forced relaxation

The next workout was all boxing...a little cardio you may say:

Warm-up:
Jump-rope: 3 x 3 mins
Y, T, W arm movements- 3 x 10 reps each
Scapula pull w/ red band- 3 x 12 reps

Workout:
Boxing- 6 x 3 min rds on the heavy bag w/ 30 sec rest
Speed bag- 3 mins w/ various hand combos and directions

Then finished up with some more stretching more on the upper body.

July 24th training!!

Today i had a little different focus on todays workout. I am focused on getting my Pistol Squat better. I know it's a requirement at the RKC level 2 certification but more importantly I want to be able to complete the Beast Challenge. It is one strict military press, one pistol squat and one pull-up. The beast weighs 48kg (105.6 lbs) So in this workout I worked on some pistols and deck squats to begin working on the form and strength. So here it goes:

Warm-up:
Jump rope- 2 x 3 min rds
Indian Club rotations- 1 x 5 min rd

Workout:
Boxing- 5 x 3 min rounds (felt good and strong)

Kettlebell Cycle (Steve Maxwell Cruel & Unusual) 2X's @ 16kg
Snatch- 5 reps
Clean and Press- 5 reps
Circular Clean- 5 reps
Reverse Lunge- 5 reps
Swings- 5 reps
Figure 8 transition- 5 reps

Pistol Squat-
Right leg- 2 x 5 reps
Left leg- 2 x 5 reps (rolling pistols)

Deck Squats @ 16kg- 3 x 5 reps

Neck extension- 10 reps @ 10lbs, 20lbs, & 25lbs
Wrist Curl @ 30lbs- 2 x 10 reps
Wrist Extension @ 15lbs in each hand- 2 x 10 reps

Cool down- Speed bag for 5 mins and Stretching

The workout was good. Felt a but fatigued but I was ok. Pistols need more work but things are going well and I'm feeling stronger which is always good. Hoping by the next certification I will have everything that is required on both legs and arms.

Today's Training and yesterday's...July 22nd & 23rd

Well the last two days have been pretty long... I worked early morning to night and the early the next day. Which is alright but made me a bit tired for my training. But the sessions were still alright, surprised myself a bit too which was nice...I experienced the ah ha effect. So yesterday's (July 22nd) workout looked like this, I focused on strength for the little time I had.

Warm-up:
Full body Joint Mobility- 20 reps both direction for each movement

Workout:
2 KB Front squat:
@24kg- 3 x 5 reps
@32kg- 2 x 3 reps
See-saw press:
@24kg- 3 x 10 reps
@32kg- 3 x 4 reps
Turkish Get up:
@24kg- 1, 1
@32kg- 1, 1

After that I trained a couple clients but in between I was able to do a couple 2 KB military press @ 32kg.

Todays training was a bit better.

Warm-up:
Halo @24kg- 5,5
Goblet Squats @24kg- 5
Windmill @24kg- 5,5

Workout:
Clean & Press Ladder @32kg
1-3 reps; 3 rungs
Pull-up Ladder w/ 24kg
1-3 reps; 3 rungs
2KB Front Squat@ 32kg
2 x 5 reps

VO2 Max Work set @ 16kg
15:15 for 50 sets @ 7 reps

Great workout!! The VO2 kicked my butt and I felt a lot stronger during the ladders. Just before the last ladder I double press the two 32kg kbells for 7 reps which was nice but set up the last set to make it a bit harder!! Tomorrow I'll be working on some more boxing and doing some more Tai' Chi in the am. That was a great opener to the day.

July 21st Boxing Training

Well today was good in the morning and a little rough in the evening. This morning I did tai chi which was nice and enlightening. I found I was pretty tight in my hands and wrists..Something to work for now.
I ended up working later than usual so I trained later. But it was ok, an easier day than others.

Boxing training:
1 x 5 min round Jump roping
5 x 5 min rounds Boxing
1 x 4 min Jump roping
Wrist extension- 2 x 10 @30lbs
Wrist curls- 2 x 10 @ 30lbs

that was all for tonight. I was a bit beat tonight.

Kettlebell training tomorrow!!

Training July 19th

Today was a tough one. I didn't think it was going to get this hard but oh well it was a great time. I love pushing myself and seeing the results. So it went like this:

Warm-up-

Joint mobility (upper body)- 10 reps each movement
Pump- 10 reps
Hip raises- 10 reps each leg
Straight leg raises- 10 reps each leg

Work out-

Clean and press ladder @ 32kg
1 -3 reps x 3 sets
Pull-up ladder @ BW + 24kg
1 -3 reps x 3 sets

GS Jerk @ 24kg for 8 mins for 1 min per arm
8 to 10 reps per arm
Mins 1- 4 @ 10 reps & 5-8 @ 8 reps
Total 116 reps

VO2 Max test @ 16kg for 40 sets, 7 reps per arm
15 sec of work & 15 sec of rest
15:15

GS jerk got me tired and VO2 max got me spent but I do see improvements. I can't wait to see what happens in the next few weeks. As for tomorrow I am resting, and then back at it again on Monday.
Also note I did do some stretching and foam rolling at the end. My girlfriend helped me out with the stretching. I'm getting closer to a split whoo hoo !!

July 18th Training

I trained in the afternoon today after I finished up with my clients. Still feeling a lil beat up from yesterdays workout i skipped using kettlebells today.I will alternate days 3 days of kettlebell training and 3 days of boxing training/ conditioning. So toady's workout went like this:

Warm up- 5 mins of Jumproping

Workout-
4 x 5 mins rounds of boxing w/ 1 min rest in between
Core work- Full contact twist- 3 x 10 reps @ 35lbs
Side bends- 3 x 10 reps @ 85lbs

Speed bag- 1 x 5 mins varying hand speed and direction

then I finished up with foam rolling and stretching.

prior to a friend stopped by with her son and we had a small contest to see how many pullups we can do. Her and her son did 10 which was pretty good. I did 20 but I rested still hanging @ 17.

All in all a good training sessions.
Today a session with my client hit me again even tho pain is good it is not needed every session. For some people being sore for 4 days doesn't mean that the workout you did was great. Its more like the workout you did was stupid. Being aware of the muscle and its movement is more important to than having a sore body all the time.

First Official Blog

Well this is my first blog since becoming an Official R.K.C. Instructor. Since the great weekend experience I have continued learning and have experienced a lot of things. Talking to new people getting more and more information and taking what is needed. Since I looked at other R.K.C.s and fitness professionals' blogs I have a good idea of what i want to put on here. Workouts along with other information will be posted and hopefully I'll get to some article.
Some info about myself:
I'm a graduate from S.U.N.Y. Orange and Lock Haven University of Pennsylvania.
I received an Associates in Science @ S.U.N.Y. Orange and a Bachelors of Science from Lock Haven.
As of this past June I received my R.K.C..
For those that don't know what an R.K.C. is here is a simple explanation.
We are Kettlebell instructors that follow a gold standard system of strength training and are detailed in teaching the skill of strength.
I am a personal trainer and kettlebell instructor @ Sports Fitness and Fun in Florida, N.Y.
As a trainer I focus on Boxing/MMA conditioning, Gymnastics/Bodyweight training, and Power and Olympic Lifting.
These all intrigue me and I find that they work great. I am also looking into GS (Girevoy Sport) lifting.
As I enter more and more into the fitness industry I notice that a lot of things do work so for that reason i do not discriminate against any style of lifting. And plus it is always good to mix things up.
As of right now I use the basic R.K.C. hardstyle grinds and ballistic movements and the basic Powerlifts (Bench, Deadlift and Squat)
I am also using some Corrective Strategies, from Master R.K.C. Brett Jones, Advance Strength Strategies, from Senior R.K.C. Kenneth Jay, and Full K.O.ntact Kettlebell exercises, from Steve Cotter.

Well its time for the training:

Warm-up:
Indian Club- 5 mins
Hip raises- 10 reps per leg
Shoulder dislocate- 10 reps

Workout-

Clean and press weight ladder- 20kg, 24kg, 32kg
20kg- 3x 10
24kg- 3x 5
32kg- 3x 3
progressively moved up after each single set was completed

GS Jerk @ 24kg- 6 mins of work 1 min per arm
10 reps per min, totaled 60 reps

VO2 Max @ 16kg 15:15 for 40 sets

and then I stretched and my arms, lungs, legs were all fried!!