It's been a while, but I'm back for updates.

I'm back...I haven't been on here in a few months. I have been training extensively in Kettlebell Sport. I think the last time I posted a blog I was talking about the rack position with 2 kettlebells. I have been training hard and working on my rack position along with my endurance. I have been keeping track of my workouts so when I get a chance I will post my progression so some of you that are training can look at something different and my coach can take a look at what I was/am doing.
I was training Long Cycle Clean and Jerk for a recent competition that just passed. It was the NYC National Long Cycle Championships at J.K.O. High school in Midtown. I achieved 40 reps with 2 x 20kg. I was competing in the 75kg category. I hope for the next competition I will be down in the 70kg weight class where I should be.
Currently I can achieve my rep count with 2/16kg in the Biathlon (Jerk & Snatch) which is why I am going to compete in the North Jersey Kettlebell competition with the 2/20kg.
The kettlebells that I am training with most of the time range from 16kg to 32kg. I use the 32kg for mostly one arm heavy jerks and I am doing sets of 5 mins with the 16 & 20kg. I will every now and then do test sets of 5 mins. I haven't achieved a full 10min set but I would like to make sure I am well rested for that. I have done a couple of 8 mins sets and achieve my rank numbers with that (16kg).
That is all for now....more to come soon!

Training the Kettlebell Jerk

The kettlebell Jerk is a complicated lift especially when doing it repetitively. In sport you have to do the lift for a continuous 10 minutes which makes the weight seem heavier and heavier as the time passes. For this reason alone it makes the Jerk a complicated move. You have to find different positions so that you may rest and catch your breath.

The rack being one of the most difficult positions to find because the kettlebells rest on your arms and chest. As seen here, Valery F. has both 32kg bell in his rack position. It's different from everyone because we are not all the same.

The reason why I addressed this is because it is one of my flaws that I need to work on. Earlier this week I was able to reach 5 minutes in my Jerk set. The first time was much more difficult than the second. I was comfortable with my rack for the first couple minutes. I would have to adjust my arms so they would sit well on my hips and body. I was getting 4 to 5 of the 6 points of the rack that is needed for a comfortable position. As I continued my rack started to deteriorate. I was using my arms to hold the bell rather than my body. It shows in the performance. Yesterday I did the same set but I was able to get the bells into the rack position faster which helped save energy so I can last the entire time. I felt as if I could go even longer which is nice. Next time I do the 5 min set I will push it a little faster.

July 13th

One Arm Press-

12kg-10/10

16kg-10/10

20kg-10/10

24kg-10/10

KB Jerk @ 2 x 12kg- 3min 10rpm

KB Jerk @ 2 x 16kg- 5min 10 rpm

OAJ @ 32kg- 2min/2min 8rpm

http://www.youtube.com/watch?v=qBgUpjiWGFw (link with my 5 min set)

July 14th

Swing @ 12kg- 20/20

Snatch @ 16kg- 2min/2min 14rpm

Snatch@ 16kg- 2min/2min 14rpm

OA LCC+J @ 20kg- 3min/3min 8rpm

Swing @ 24kg- 3 x 10/10

July 15th

OA Jerk @ 12kg- 15/15

Jerk @ 2 x 12kg- 2min 12rpm

Jerk @ 2 x 12kg- 5min 12 rpm

Jerk @ 2 x 16kg- 5min 9 rpm

OA Jerk @ 32kg- 2min/2min 8 rpm

2 mile run- 18min

http://www.youtube.com/watch?v=LF_MEvK5Rhw (2nd 5 min set)

East Coast Kettlebell Club and Ironworks FE training Day

This pass weekend I had the opportunity to work with Master Coach Mike Stefano and the good people from Ironworks F.E. Chriss Silverstein and Rick Carranza. Training day was meant for those that had already been exposed to kettlebell sport (trainers, coaches, athletes) and those interested in learning about it. All those that participated in the event were able to experience training like a team. We all did Jerk set followed by a Snatch set and a Long Cycle set. The Jerk and Long Cycle were done for 3 mins each and Snatch 2 mins each hand. We did this a couple times and we were able to talk about our mistakes and what we could do to correct them. There were some that were experienced with it and then some that were new to it. It was good to see different situations on different people because we really don't know who will come to us next and want to train in kettlebell sport.
So after we got done with the 2 rounds of Jerk, Snatch and Long Cycle, we were able to see a demo with Chriss and Vanessa doing a 10 min one arm set. Chriss did Jerk and Vanessa did long cycle. They were both moving at 10 reps a min and were able to finish the set. It was pretty amazing to see these two women working hard and finishing the set with 16kg each. I believe they both got up to 100 reps or more.
After that it was our turn (the group) for a 10 min one arm jerk set. We all finished which was nice. The winner won a small prize. That gave us all something to work for.
I chose to use the 20kg for this being that I would be able to get better elbow hip connection to allow for better rest and better Jerks. I was doing good till I hit the fourth minute and I began to lose my grip on my right hand. I toughed it out before I got to the hand switch. Then I was able to finish it out on my left. I was going at 10rpm and on the fifth and tenth minute I pushed hard to get get all the reps out. I ended up with 118 Jerks total (58 on right and 60 on left).

What I got from this weekend was great training program ideas for competition and meeting a bunch of good people. I also was able to reconnect with Mike and those from his club. He is a great coach and i learned a lot. Training from here on out will be fun. I can't wait for the other training day and East Coast Kettlebell Challenge to come. It's good to have a Coach that isn't too far away. The trip I made was definitely worth it.

Training routines from 6/23 and on!!

6/23- Snatch Day

Warm-up: Joint Mobility and Stretch Band for shoulders

12kg Snatch @ 2min/2min- 14 rpm
16kg Snatch @ 2min/2min- 14 rpm
20kg Snatch @ 2min/2min- 14 rpm

Swings @ 24kg 30/30
OH Static Hold @ 24kg- 1 x 5/5

6/24- Jerk

Warm-up: Thoraic Mobility and Stretch Band

OA Jerk @ 12kg- 2min/2min 14rpm
Jerk @ 2 x 16kg- 3min @ 13 rpm (weird # had to adjust grip)
OA Jerk @ 20kg- 2min/2min 12 rpm

Weighted Vest Box jump- 3 x 15
Bike Ride- 26 mins

6/26- Mixed

Clean + Jerk @ 20kg- 3min/3min- 6 rpm
Jerk + Snatch 2x (1min/1min)Jerk @ 13rpm, (1min/1min) Snatch @ 16rpm
Bell doesn't get put down

6/30- Snatch

Swing @ 16kg- 2 x 20/20
Snatch @ 12kg- 2x 2min/2min @ 14rpm
Snatch @ 16kg- 1x 3min/3min @ 14rpm

OH Squat @ 16kg- 3 x 10/10
Floor Press @ 2x16kg- 3 x 15

7/2- Jerk

Jog- 1 mile
JM and Thoraic Mobility

Jerk w/ static hold (5 sec)
@ 12kg- 10/10
@ 16kg- 10/10
@ 20kg- 10/10

Jerk @ 2x16kg- 3min- 12rpm
2min @ 12rpm
(wanted to go to 5 mins but not ready yet)

OA Jerk @ 32kg- 8/8

7/6

Joint Mobility warm-up

OA Jerk @ 12kg- 12/12
OA Jerk @ 24kg- 12/12
Jerk @ 2x16kg- 3min- 12 rpm
4mins @ 10rpm ( got to 3:30)
4min @ 8rpm (finally got to 4mins. to tired to go on)

OA Jerk @ 32kg- 6/6

Today will be a mix up day with heavy 2x24kg Jerks and 20 kg Snatches.
I need to work on my forearm strength and thoraic mobility. Still having a tough time getting to 5 mins. Till next time!!!

Back from the AKC Coaches Cert with a new direction

I am a huge kettlebell fan. Not only do I work with kettlebells I try to get all my clients to work with them too. Over the Father's day (June 20, 21) weekend I attended the AKC Coaches Cert in Lawrence, Long Island( Strong Island to some). I had a great time there. It was an informal format but everyone was still professional. We went over the main reason for kettlebells and all the competition lifts (Clean, Jerk, Long cycle Clean and Jerk, Snatch). It was about creating profiency in all the lift and doing them correctly so that you can reproduce the same lift for the timed set over and over again.

We were able to see Marty Farrell and Connor go for ranking. Marty who is already a Master of Sport in the biathlon (Jerk and Snatch) was going for MS in the Long Cycle. He needed to get 49 reps for his weight class with 2 x 32kg kettlebells. He just missed by one or two with a few seconds left. He was going at 6rpm (reps per min). It was amazing to see his determination to get through all 10 minutes and keep the same rpm. He will get it soon. Connor reached Rank 1 amatuer in the Biathlon. He preformed 68 jerks with 2 x 24kg and 65+65 reps of the snatch to reach Rank 1. They are both qualified to compete in the World Kettlebell Championships in August in Chicago.

So this is what I am in for, haha. From all the experience I had with kettlebells and the knowledge I receive from this certification and the RKC. I am on my way to preparing myself to competing. It is a tough and difficult sport. These Russians are tough. Kettlebell Sport requires patience, determination, a very strong mind, technique( perfect technique). Every rep must look the same and the first rep must look like the last.

So I began my journey on June 22, the day after the Cert. I listened to the advice I received and decided I would do a plan my training out and stick to the routine.

Mondays- Snatch (heavy)

Tuesday- Jerk (med)

Wednesday- Snatch (light)

Thursday- Jerk (Heavy)

Friday- Rest

Saturday- Jerk and Snatch

Sunday- Rest

So workout on 6/22 looked like this:

Joint Mobility & Stretch Band warm-up
Swing @ 16kg- 2min/2mins- 32rpm
Snatch @ 16kg- 2min/2min- 14rpm
Snatch@ 16kg-2min/2min- 14rpm

Boxing- 4 x 4min rds
Power wheel rollout- 3 x 15

Afternoon session( did a double session)

Warm-up-Joint Mobility( focus on T-spine mobility)

OA Jerk@ 12kg- 2min/2min- 12rpm (finding the rack)
Jerk@ 2 x 16kg- 3min- 12 rpm (10 rpm on 2nd min)
OA Jerk @ 24kg- 2min/2min- 10 rpm

Jump Squat @ 200lbs- 3 x 30

That was it for that day. I will post my other workouts later today. They have switched up because I have researched more information about how to train for Kettlebell Sport. It is a lot more difficult than I thought in the beginning and I am reading article that other Masters of Sport have written.

Orange Classic 10k race and Prior training

On Sunday June 14th I competed in the Orange County Classic 10k Road Race and finished the race in 56 mins and 47 seconds. It was a good race with a good amount of hills both up and down. A good perk of doing the race is that I ran into a bunch of classmates and friends that I haven't seen in a while. The reason I ran the race was because I was asked to by a co-worker and I was helping support the Joshua Stamm Memorial Scholarship Fund.
Both of Josh's parent are members at Sports Fitness and Fun, the gym that I work at. I was happy to help out and do the race and join their team.
My training for the race wasn't the smartest way but being that I am a kettlebell practitioner at heart. Most of my conditioning was with the kettlebells and not on the road running. I did run tho a few time. I started off by doing a 2 mile run Memorial Day weekend, and then the following week I ran 3 miles. Followed by a 4 mile run under 40mins 5 days before race day. In between and on those days I did GS and Hardstyle training.

Here are my recent training sessions before the race.

6/11/09

Warm-up:

• Stretch band
• Battiling Ropes 3 x 30sec
• Hip raise 2 x 10/10

Workout: GS Style

• 2kb Jerk @ 16kg 1 x 50
• Snatch @ 12kg 1 x 30/30
• OA LCC&J @ 24kg- 6rpm- 2 min/2 min; 1 min rest
• OA LCC&J @ 16kg- 8rpm- 2 min/2 min; 1 min rest
• OA LCC&J @ 12kg- 10rpm- 2 min/2 min; 1 min rest

Jump Squat @ 200lbs 3 x 20

6/09/09

Warm-up

• Jump Rope- 5 mins
• Stretch Band
• Shoulder rotator cuff work

Workout

Boxing- 5 x 3 min rds/1 min rest

GS Work

• Snatch @ 12kg 3 min/3 min
• Snatch @ 12kg 3 min/3 min
• LCC & J @ 12kg 3 min/ 3 min

4 mile run- 38 mins

Now back to getting ready for the AKC Cert this weekend. I'm sure there will be a lot of 2 KB Jerks and LCC& J and great tips and strategies from Valery Fedorenko and Mike Stefano. Can't wait to expand my kettlebell knowledge to the next level!!

Updates, Updates, Updates!!!

A lot of things are happening in the month of June. I've been pretty busy with work since coming back from Memorial Day weekend. And it looks as if I will be busy till the 4th of July! Which is always nice but I would like to post more especially since I feel as if I have been progressing in my GS workouts getting ready for the AKC Cert coming up in a couple weeks. I have also been preparing myself for the Orange County Classic 10k road race. I did say prepare because 1. I am not a runner especially for long distance and 2. I never ran further than 3 miles even when I was boxing for Lock Haven University of PA. With those events and work I have been pretty busy. But I must say that the training is going good. I am still using RKC Strength routines on my off days from GS. And mixed it up with Boxing/Kickboxing on my running days and once or twice a week I will do a couple circuits.

Speaking of running, I started training for the Orange Classic on Memorial day with a 2 mile run on a track. Since it has been a while I knew it was going to be tough. I have to work on my mechanics being that I haven't really ran in a long time. Kettlebell workouts are helping especially with controlling my breathing during the run. As of right now I have gotten up to 4 miles and for the next few days I will work on my speed and hills.

As for my workouts, I believe that they have been good. I am sweating more than usual. The time sets are tough and I have worked up to 3 mins on each exercise. I am having a little trouble with the rack and relaxing my forearms also with my triceps being burned out by the last exercise. I guess this will come with more practice. I find when I breathe correctly with the movement I can relax more and get out more reps. So for my workouts; here is what they looked like.

RKC Hardstyle:

5/29/09

One arm Swing @ 16kg- 15 reps x 1, 10 reps x 1, 12 reps x 1

Cleans @ 16kg- 10 reps x 1, 15 reps x 1

TGU @ 24kg- 3 + 3

Clean & Press @ 24kg- 1 x 8/8, 2 x 10/10

Pistol- 3 x 5/5

3 mile Jog- 29 mins

AKC GS workout:

6/3/09

Jump Rope and KB Swing to warm-up

Jerk @ 16kg- 2 min/ 2 mins- 16 rpm

LCCJ @ 16kg- 2 min/ 2 min- 10 rpm

2 KB Jerk @ 16kg- 3 x 1 min- 12 rpm

OH squat- 3 x 8/8 @ 16kg

Windmill- 3 x 8/8 @ 16kg

2 mile run on treadmill- 18 mins

Yesterday AKC GS style:

Stretch band and KB swings to warm up

Level 19 WKC Fitness

LCCJ @ 16kg- 3 min/ 3 min- 8rpm

Snatch @ 12kg- 3 min/3 min- 18 rpm

Snatch @ 16kg- Didn't last the 3 mins. Triceps were burning and forearms hurt a bit!!!!

I was able to do 2 mins on the right and 2 mins half snatch on the left.

Barbell Hang Clean @ 95llbs- 3 x 10

2 KB Front Squat @ 16kg- 3 x 10

On a side note I received my pair of Adidas Ironworks 3 from Dynamic Fitness. I hope they help in my GS work and allow me to better balance myself and not beat my heels up. I recently did some work with Vibram Five Finger to help strengthen my feet for the run. As a recent article in Men's Health about the runners from Mexico, the Tarahumara Indians, that run practically barefoot and go for very long distance and have no foot or joint problem. And being that I have used my VFF before to strengthen my feet I will use them again!

Hard workout and easy workout 5/14 and 5/17

Hard Workout - 5/14/09

Warm-up:
Jump Rope- 8 mins (aggressively) Double unders, fast feet, turns, backwards
Push- up - 15 reps

Boxing/ Kickboxing- 5 x 4 mins/ 1 min rest
( used new Hayabusa 16oz glove. They are probably the best gloves I have used.)

Circuit: 4x
Bench Press @ 135lbs- 15 reps
Pull-up (close grip)- 15 reps
KB Front Squat @ 16kg- 20 reps
KB Snatch @ 16kg- 15/15 reps
Burpees- 15 reps

Minimal rest inbetween. I got my self to the point of almost puking. I now know the my limit and now I have to surpass that. I wasn't use to bench pressing so I'll have ot do more of those and also the burpees at the end suck but I need to do more if I want to be in better condition. Circuits/metabolic training is defiently helping and I am seeing imporvement. I will do the 300 test again in a week or so. Hopefully the time will go down.

Easy Workout- 5/17/09

Warm-up:
Jump rope- 5 mins

Workout:
Boxing- 25 mins Straight (no rest just went and did some interval work with combos)

Mini Circuit- 5 x
Clean and Jerk @ 24kg- 5/5
Burpees- 10 reps

Short and sweet, but still effective!

Felt good..will get in some HIIT Cardio on the treadmill and Concept Rower later today.

Workout from early this week and late last week

Here are a few workouts I have been able to get in. Like I said I was going to work on level 11 in the AKC manual. 2 mins per arm with 30 sec rest between exercises.

5/7/09

Warm-up: Joint Mobility (Full Body)

Workout:
Level 11 WKC Fitness:
2 mins /2 mins w/ 30 sec rest

Jerk @ 16kg @ 17 rpm (reps per min)
Snatch @ 16kg @ 20 rpm
Clean and Jerk @ 10 rpm

Level 10 WKC Fitness:
2 mins/2 mins w/ 1 min rest

Clean @ 12kg @ 18 rpm
Clean & Jerk @ 12kg @ 14 rpm
Jerk @ 12kg @ 20 rpm

Cool Down- Expresso Bike- 2. 92 mile- 8.55 mins

5/11/09

Light Sparring- 3 rounds @ 3 mins/ 1 min rest
Heavy Bag- 3 rds @ 3mins / 1 min rest

Circuit- 3x
Push-up- 15 reps
24" box jump- 20 reps
Pull-up- 10 reps
Full Contact Twist @ 20lbs- 20 reps
12lb Med ball Slam- 20 reps

5/12/09

Warm-up:
Jump Rope- 5 mins
Stretch Band for Shoulders

Workout- Boxing
5 x 3 min rds/ 1 min rest

Expresso Bike- Monkey Pass- 37 mins- 11 miles

Feeling much better about the workouts. Circuits and GS are feeling good. Just waiting on a couple new kettlebells I order so I can do some sprint work with heavier kettlebells. Still doing high tension RKC drills. They both compliment each other with helping me increase power and stamina for boxing/kickboxing. Soon to start grappling as soon as my schedule clears up. Work is good.

Workouts 5/4/09 and 5/6/09

Recent workouts both RKC Hardstyle and AKC Girevoy Sport Fitness workout.

5/4/09

Warm-up- Joint mobility and Scapula Stabilization- Y, T, W, L- 2 x 10 reps

Workout-
Jerk @ 24kg- 12- 14 rpm- 1 min L +R
Snatch @ 16kg- 16- 18 rpm- 1 min L+R
2x

Boxing- 4 x 3 min rd/ 1 min rest

Expresso Bike- 12 mins- 2.92 miles

5/6/09

Warm-up:
Jump Rope- 5 mins
Rope undulation- 1 min easy
Hindu Push-up- 2 x 15
Hindu Squat- 2 x 30

Circuit:
Clean & Press @ 24kg- 10/10
Jump Rope- 20 Double Unders
Snatch @16kg- 15/15
Jump Rope- 20 Double Unders
Front Squat @ 24kg- 8/8
Jump Rope- 20 Double Unders
2x

Boxing- 10 mins
Kickboxing- 10 mins

Rope Undulation- 8 x 30 sec

Good circuit, was able to get my heart rate up and it stayed up even through the rest. Boxing and kickboxing were 10 mins straight through. No rest. Felt good so tomorrow a GS fitness workout Level 11 w/ 16kg bell.

300!! Finally completed!!

Today I went after the "300" workout as a test to see where my level of conditioning is. I always wanted to do it but I never had the right reason or just timing for it. It looks interesting and tough. Maybe I didn't think that I could finish it, I don't know. But today I went after it. My reason to test myself. Also I have a couple sports I wanted to do it for. Grappling and Boxing!! Although I haven't been grappling recently, I have been doing my boxing workouts to keep myself sharp and maintain some skills. I have also added in different training tools to help me reach a conditioning level that will help me preform well in both sports. I also want this type of training to help with GS. I know that GS is more skill and technique than anything else but the cross training with circuits and GS and Strength training all help out with improving performance. A better body leads to better performance. I still will have complete GS workouts as per the Fitness protocol but then after I will add bodyweight and combat training (boxing, kickboxing) for their benefits.

"300" Workout- 17 mins, 21 sec
25 Pull-ups (some kipping)
50 Deadlift @ 135lbs
50 Push-ups
50 Box Jump on 24" box
50 Floor wiper @ 135lbs( single count)
50 Clean + Press @ 16kg ( GS style)
25 Pull-ups

Boxing- 5 x 3min rds/1 min rest
Expresso Bike ride- 6.92 miles- 27 mins

Stretch

That was all for today. It was a good workout. I will be doing similar circuit following some of Jason Statham's protocols and adding some MMA specific exercises to the mix.
Till tomorrow!!

Past couple of workouts

4/21/09

Warm up:
Kb Swing @ 12kg- 60/60 (15/15 x 4 continuous)

Workout:
KB Jerk @ 24kg- 12 reps
KB Push Press @ 16kg - 12 reps
KB Press @ 12kg- 12 reps

(3x no rest between weight change)

Sledge hammer @ 25lbs and Rope Combo
15/ 15 smashes + 30 sec undulation
( 3x with minute rest between sets)

Overhead Squat @ 16kg- 3 x 5/5
Power Wheel Roll out- 3 x 12
Power Wheel Pike up- 3 x 10

4/23/09

Warm up:
Indian Club Swings and arm movements- 5 x 10
Jump Rope (Aero Speed)- 4 mins

Workout:
Boxing/KickBoxing- 4 x 3 min rds/1 min rest

Circuit- 3x w/1 min rest
Kb Jerk @ 24kg- 15 reps
Ball Grip Pull-up- 10 reps (chest pass ball height)
Power Push-up- 12 reps
Goblet Squat @ 24kg- 12 reps
Axe Tire Smash @ 25lbs- 15 reps

TGU @ 24kg- 3 + 3
Pistols- 3 x 5 /5

Had a new piece of equipment that I had to use. I was able to make it out of a baseball and an eye hook bolt and a carabiner. It changes the aspects of the pull-up and allows me to work on my grip as well as my back. Circuits did tire me out and for preformance purposes I need to become more conditioned to those workouts. I just started putting them into my regime. Soon I will add in more exercises to them. They are defientely tough and I love the fact that they are metabolic. That aspect help with preformance in sports and fat burn. Soon I will put my self throught the 300 Test and set that as a standard and then test it again the following month to look for any improvement. Along with getting ready for the AKC cert in June. I have recently purchased a 20kg and 28kg AKC Bell to help with circuit and provide a good amount of resistance for the circuits. Till next time!!

So you want to be a Fighter!?!? Workout for 4/20/09

Hope everyone had a great weekend! The weather was great and this upcoming weekend is suppose to be as good or better. I had a chance to go see my first MMA event in Atlantic City this past weekend. My lovely girlfriend treated me to a evening in AC to see Ring of Combat at the Tropicana and it was a great mixed martial arts event. No big names there but a lot of action along with pretty ring card girls in skimp bathing suits. This got me thinking about a lot of my past workouts and all the hype about kettlebells and alternative training tools and programs. Many people say they want to look like a fighter and have the abs and muscle definition of them. Some example I get are Bruce Lee and boxers like Manny Pacquiao and Floyd Mayweather. So I tell them if you want that look you have to work for it and train like them. Fighters are known to push themselves to the limit and beyond. They don't train to look good, they train to fight great. My workouts combine aspects of strength, endurance, explosiveness and a fighting style. Those are the tools I use to create most of my workouts. No matter which style(s) you choose to participate in you can always create exercises from that.

Workouts 4/20/09

• Am session:

Warm-up:

Joint Mobility- 10 mins

Jump rope- 5 mins

Push-ups- 3 x 10

Stretch Band for shoulders 5 movements- 10 reps

Leg Swings- 4 x 10

Workout:

Kick Boxing- 8 x 3 min rds

Mini Circuit- 3x

Ring Push-ups- 10 reps

Ring Rows- 12 reps

Power Jumper Jump Squats- 10 reps

• PM session-

Workout:

Arc Trainer (Climber) - 10 mins

Wind Sprints- 6x 30 sec/ 30 sec rest (speed 10mph)

Snatch- 5 mins alternating every 10 to 15 reps ( didn't count reps just went for the time)

Stretch- lots of stretching the hips and quads. going back to the split stretch to get the kicks higher.

Recent Workouts!! Got a New Tire for flipping and sledgehammer training!!

Hope everyone had a great Easter and didn't snack to much on the chocolate. If you did I hope it was Dark Chocolate bieng that it is better for you. Anyways I was able to get in a few good sessions of training before the weekend came. And I started right back up afterwards with a new toy. I got my first tractor tire!! It's not too big but good enough to get a good workout with. I am hoping to get a larger tire soon. This one weighs about 175 to 200lbs. Its fun either way and makes training a bit more interesting. Here are the workouts!!

4/7/09 -More of recovery workout

Jump Rope- 5 mins
Boxing (Heavy Bag)- 5 x 4 min rds/ 1 min rest
20lb Weight Vest box jump (24") x 15 reps + 30 sec Rope undulation- x 4

4/8/09

Warm-up: Joint mobility, Stretch band shoulder mobility

Workout:
Swing @ 16kg- 2 x 25/25
Front Squat @ 2 x 16kg- 3 x 10
@ 2 x 24kg- 2 x 5
Press @ 24kg- 3 x 8
Clean & Jerk @ 24kg- 3 x 8
Dragon Twist @ 16kg- 3 x 5/5
Snatch @ 16kg- 2 x 10/10 (working on OK grip with the bell)

4/9/09

Boxing (Heavy Bag) - 8 x 3 min rds/ 1 min rest

Circuit Training:
Bench press @ 135lbs- 10 reps
Ring Rows- 12 reps
Trap Bar Deadlift@ 135lbs
KB ThrusteR @ 24kg- 5/5
Rope Undulation - 30 secs
Burpees- 10 reps

3 times

4/13/09

Warm- up: Jump rope 3 mins

Workout:
Boxing( Heavy Bag) 5 x 3 mins/ 1 min rest

Circuit Training

Plyo Push-up- 10 reps
Snatch @ 16 kg- 10/10
Tire Flip + Jump Through- 10 Flips & 10 Jumps
Ab Rollout- 10 reps
Pull-ups- 5 reps

Towards the end of the workout I started to feel a lil pain in the right side. Don't really know what it's from but hopefully it will pass soon so I can start do a good amount of pull-ups again.
That's all for now I'm taking off today from working out..Be back asap!!!

Training April 6th- double session

Since I took the weekend off to recover from the week's workouts I started this week off with a double session. I was able to get both strength training and cardio done in one day.

Morning session:
Rowing 12:06- 2601m @ 2:19/500m
Jump rope- Aero Speed Rope- 2 x 5 mins/ 1 min rest
Lifeline Blue Heavy Rope- 2 x 5 mins/ 1 min rest

Afternoon Session

T.G.U. + Snatch- 16kg- 3 +3, 5/5
24kg- 3+3, 5/5
Bent Press- 16kg- 2 x 5/5
24kg- 2 x 5/5
OverHead Squat- 16 kg- 3 x 10
Snatch- 16kg + 24kg- 4 x 10/10
( Snatch the 16kg on each side then w/o rest Snatch the 24kg on each side, 20 reps total per bell)

Back to Boxing and Ropes today and maybe a few Burpees!!

Workouts from 4/3 and 4/4

Well I have been back on track with both kettlebell workouts and boxing workouts. I am finally getting to the point where I feel good at the end of my workout and exhausted at the same time. Conditioning workouts are fun whether they are circuits or full body exercises thrown into the mix. Not a lot of reps are needed but if you are able to get a good number you'll defiently feel the affects. Rope training is working out great. I throw it in at the end of my workouts for its conditioning purpose and besides the fact that it helps out my with my boxing, I feel like they are my sprints.

4/3/09 Workout:

Warm-up: Jump Rope- 5 mins, Stretch band exercise from Matt Fuery Gama Fitness, Joint Mobility

Workout-
Boxing- 5 x 3 min rds w/ 1 min rest
Burpee + C & P @ 2 x 16kg- 3 x 10 (from Mike Mahler Kombat Kettlebells)
LCCJ @ 2 x 16kg- 4 x 10 (tris felt tired)
Snatch @ 16kg- 60 reps- 20/20- 10/10
Rope Waves @ 50' x 2"- 5 x 30 sec

4/4/09 Workout

Warm-up- Jump Rope- 7 mins, Joint Mobility
Workout-

Ring Push- up- Reg- 2 x 10, Planche- 2 x 10, Hindu- 2 x 10 ( done w/o stopping for rest)
1 Leg 24" box jump- 3 x 10/10
Pull-up- 3 x 10
Pistol Squat- 3 x 5/5
Burpees- 3 x 10

Felt great to get in a bodyweight workout. I haven't gotten one in a while. Now I really have to get the power wheel in to at least try the Monkey Bar Gym challenge. Power Wheel Hand walk for 100 yards. I think the rope training will help condition my hands and forearms. The workouts are getting better!!!

Recent Workouts and a good article to check out for all fitness professionals!!

So recently I have been mixing both strength and endurance in my workouts and utilizing rings, ropes, kettlebells and barbells. My last few workouts have been unique and old school.

April 1st- Short and Sweet
TGU Ladder- 32kg- 4/4 reps, 24kg- 5/5 reps and 16kg- 6/6 reps
Snatch GS- 3 x 10/10 @ 16kg
Pull-up- 2 x 12 reps

April 2nd

Warm-up- Joint Mobility and Stretch Band mobility

Jerk- Clean- Snatch @ 16kg- 3 x 15 reps each side w/o putting the bell down
Power Wheel hand walk- 4 x 20 yds, 1 x 65 yds
Neck Extension- 3 x 15 reps- 15, 25, 25lbs
Back Extension- 3 x 15 reps
Reverse Hypers- 3 x 10 reps

Rope Waves- 4 x 1 min

This evening i just checked out a few websites and found an article at T-nation by Chris Shugart "So you want to be a Fitness Professional". I read it and thought it was a great interview with Alwyn Cosgrove that explains what it is to be a fitness professional. There are good amount of tips in the article and some trainers that are new like myself need to see these tip. Most of us have good mentors or co-workers that have been in the business for a while and know what they are doing and then there are some of us who see some trainers in the same facility that you don't want to be like. The article will help guide you and open up other doors for you to look into so that you can make it in this busniess.

Great Workout Circuit with kettlebells, rope, and a pull-up bar!!

So today I finally received my first set of ropes (40' x 1.5" & 6' x 1.5") and I couldn't wait and had to try them out. They provide a great way to get a cardio workout in just a matter of minutes. I was a bit taxed after trying the different undulations that can be done with the rope. I went to full intensity with the rope being so excited. I was also able to hook it to a cable crossover pull-up bar and make a set of climbing ropes with it. I was definitely hooked and it was a great purchase.

Today's workout looked like this.

3/26/09

Warm-up-
Push-up- 25 reps
Handstand Push-up- 10reps
Hindu Squat- 25 reps

Workout- 4 times
Pull- ups- 15 reps
Clean and Jerk @ 24kg- 5/5 reps
Floor Press @ 2 x 24kg- 10 reps
Deadlift @ 135lbs- 10 reps
Rope training- 45 secs

Then -
Snatches @ 16kg- 15/15 reps, 24kg- 2 x 12/12 reps

Cool down- rope training - 2 mins

After that I was done. Snatches really got me afterward. Ropes got my arms and lungs tired (good thing). It was the second time i was able to workout out this week. Work is a bit tough but I will deal. More to come!!! This is going to be GREAT!!!!

Ropes Gone Wild/ Battling Rope!!

Today I receive my first set of ropes. I recently purchased a 40' x 1.5" rope and an Outlaw 6' x 1.5" rope. I will be incorporating these new tools into my workout. I have seen a few videos on Youtube and on the Art of Strength website. This looks like it will not only be taxing on the body but fun as well. With all the other tools I have a vailable to me I should be able to get a great circuit in like never before. I will get back on hopefully later today to let everyone know how it goes.

Kettlebells and Rope training!!!

R.K.C. tries A.K.C....What a weekend!

So I am sure I am not the one who has tried the AKC method but I just want to try it out and see what it was for the experience. I went down to Long Island to visit Master Trainer Mike Stefano. He has been with AKC since the beginning. He and Valery Ferderenko are a few of the only Master Trainers that are part of the AKC. Coach Scott Sonnon was part of the WKC but no longer is due to a fallout. But back to the weekend. I attended the one day workshop to prepare for the AKC coach workshop that is a weekend long. While I was with Mike, he discussed the differences between the American Kettlebell Club and Pavel's Hardstyle System.

In the simplest way to explain the difference between the two systems or protocols; the AKC method is developed for sport and endurance. They focus a lot of detail and effeincy of the basic moves which are the Jerk, Snatch and Long Cycle. They do talk about progression using the Push press and the Swing and Clean. Much detail is given to the Clean (Rack) position because in the Jerk and Long Cycle that is where most of the rest is taken place. Work is done with one kettlebell and then after all of the levels (20) are reached then you progress to a heavier weight. With the bells, they are all the same size to help create efficiency so the position doesn't have to change when progressing to the heavier weights. After learning the exercises, Mike then put us through a workout testing our technique. We did the level 9 workout with the Jerk for 2min per hand then Snatch for 2 min per hand and Long Cycle 2 mins per hand. We were able to rest for 2 mins between each exercise. It was a killer day. I did learn a lot and appreciate the toughness of Kettlebell Sport. It requires a lot of smart training and patience.

The RKC dealt with strength and conditioning by using power lifting protocols while mixing in rehab and flexibility training. It used the kettlebell as a tool to reach a goal instead of its sport. The weekend I spent in Minnesota was a great and tough experience. I taught me how to train others using a protocol to help people get a better form. Mixing this training with other equipment make the kettlebell a great tool. Let alone the kettlebell can be used on its own.

The difference I have experienced from both systems is that with the AKC I can lift a weight for numerous amounts of reps with out getting exhausted till hitting the 3rd and 4th minute while being at 25 to 30 reps per arm with a moderate weight 16kg or 24kg. With the RKC protocol I am lifting heavier weight but for only a few reps but being strict with the movement (32kg or 40kg for 3 to 5 reps).
Personally I like and respect both systems because it all depends on your goal. They are both a yin and yang to kettlebells for me. I will be attending the AKC cert in June in NYC.

Recent Workouts and some News

Haven't really posted my workouts lately due to the amount of work that has increased. But I still have been able to get in a couple workouts. I also recently purchased a couple of 16kg Perform Better Competition Kettlebell. I am hoping to get a set of AKC Pro-grade Kettlebells but they may be a bit too pricey. I also got Scott Sonnon's Official Kettlebell Foundation DVD. I watched all three DVDs and must say there are many good things about it. He deals mostly with the sport of Kettlebells. Coach Sonnon breaks down every detail needed to preform the exercises efficiently and correctly. He also gives you a rep range to do within a certain time limit. In the warm up dvd he goes through exercises that loosen the body up and prepares it specifically for kettlebell lifting. I found this to be very helpful. It is similar to the joint mobility of the RKC and Steve Maxwell. Overall its a great DVD set and one that is a "must have" for any kettlebell enthusiast.
The Competition Kettlebells I purchased seem to work well with the exercises on the OKF DVD. I started to do more GS exercises in my workout just to try it out and test my endurance and a pace I can work at. I also do my RKC presses and pulls. I believe that there can a good blend of RKC and AKC in a workout.

Speaking of workouts here are some I did in the past few weeks. I will begin to bring my intensity and volume up.

1/13/09
Warm-up-
Joint Mobility- head to toe- 10 mins
Hip Raise- 2 x 10/10
Straight leg raise- 2 x 10/10

Deadlift-
155lbs x 5
185lbs x 5
225lbs x 5

MP ladder 1- 5 reps x 4 @ 24kg
Pull-up ladder- 1- 5 reps x 4

Goblet Squat @ 32kg- 3 x 5

1/15/09
Warm-up-
Joint Mobility- head to toes- 10 mins
Halo @ 16kg- 1 x 10

Swings @ 16kg- 2 x 20
Double cleans @ 2 x 16kg- 3 x 15
Jerk @ 2 x 16kg- 4 x 15
Clean + Jerk@ 2 x 16kg- 3 x 15
1 arm Jerk @ 40kg- 3 x 3 (soon to go up)
2h Swing @ 40kg- 4 x 10
Pistol @ 16kg- (Racked)- 1 x 3/3

Dragon Flag- 2 x 5
Farmer Walk- 20 yards @ 2 x 110lbs

1/19/09
Warm-up-
Inchworm- 1 x 10
Hindu Push-up- 1 x 10
Hindu Squat- 1 x 20

Swing @ 16kg- 3 x 2mins (1 min/1 min) avg- 25 reps/min
Clean @ 2 x 16kg- 3 x 15
LCCJ @ 16kg- 3 x 12/12
Snatch @ 16kg- 4 x 15/15

1/23/09
Warm-up-
Joint Mobility- 10 mins

Swings @ 16kg- 3 x 1 min/1 min (25 to 30 reps/ min)
Press @ 16kg- 3 x 1 min/ 1 min ( 8 to 12 reps/ min)
Jerk @ 16kg- 3 x 1:30min/ 1:30min ( 15- 20 reps/ min)

Bike- 10 mins- 3 miles

A Kettlebell, is a kettlebell, is a kettlebell

is similar to the saying a calorie, is a calorie, is a calorie. The reason I bring this up is because the fitness industry is just like the all the other industries out there that try to get you to do something or follow some way that they say is right. As most people know I am open to anything new. Everyone has to find their way in life and follow what suits them best. If you are into Kettlebell training there are many routes you can follow. There are RKCs, AKCs, CKTs, AOSs, KBCs, Crossfit, all out there to help guide you as the client on how to use the Kettlebell correctly to 1. help reach your goals no matter what they be, 2. instruct you in proper form so you don't get hurt , 3. provide a fitness experience that you won't forget. As a kettlebell instructor I can't wait to learn about the WKC and GS style as I have experience the "Hardstyle" of kettlebell training. What I am trying to get at is that there is a new so called system out there. First it was Kettlenetics and now there is KettleWorx. Both of these require that you use light Kettlebells to get you to your goals. I am not going to judge these styles I am just not a big fan about them. Check them out and if you like them please try them. If not go to something else. Kettlebells seem to be a new craze nowadays and when I worked out with them in Sports Fitness and Fun about two years ago I was looked at weird but when everyone started to hear about them, I was the first person they ran to. Kettlebells will always be around because they are a fitness tool just like dumbbells and barbells. Find someone who is certified to teach and you will be in good hands. There is no one leader in kettlebell training because there are so many. Good Luck to all and keep on swinging!!!

Go Eagles!! that for my gf =) R.O.P. workout!!

Today was a great day for the Eagles!! as they won their game against the The New York Giants. It was a tough game as both teams were tough offensively and even tougher defensively. I am not dedicated to any one team because I personally love one on one competition. I participated in team sports but it was where it was only me out there competing with my opponent. Sports like wrestling, boxing, swimming and diving, grappling, martial arts is what I was really interested in. So now that Boxing and MMA are main events that is where my interest go. As for my workouts now combining boxing/mma conditioning and old school strength exercises.

Today's Workout- Right Of Passage 3rd Rung

KB Military Press @ 24kg + Pull up @ BW- 1- 5 reps, 3 rungs
(1 min rest between rungs)
Total 45 presses, 45 pull ups

Bent press @ 24 kg- 3 x 5
2KB Snatch @ 2 x 16kg- 2 x 10
Bottom up TGU @ 16kg- 3 +3

Thats all for today...continously working on my grip strength. Will be using CoC through out the day now GTG the crush. more to come!!

Today's Workout...boy i can't wait for the summer!!!

Hey all, it's snowing up here in New York and we are getting a good amount. If you do winter sports then cheers for you. I personally love the hot weather. So summer you better be on your way. So on that note I got really warm during my workout today which felt great. I needed to warm up the shoulder and the rest of the body. I was a bit stiff and sore from the past workout. I did take off yesterday to recover but I went back at it again.

Warm-up:
Jump rope- 10 mins
Indian club Movements- 5 mins
Shadow boxing- 1 x 3 mins

Workout- with 16oz gloves
Boxing- 5 x 3 mins

KB Swings @ 32kg- 3 x 1 min 2 hand swing, 3 x 30sec Alternating swing
Farmers Walk @ 2 x 110lb DB- 3 x 20 yard
TGU @ 32kg- 2 +2

That was all for today. Tomorrow I will go back to strength and some endurance/ cardio training (VO2 max).

Till then don't forget if you trained with me, please leave a review at the instructor website on Dragon Door. http://www.dragondoor.com/instructor/1298
Thanks for all of those that left review.

Yesterday's Workout

Started up getting into some heavier training yesterday. Didn't know what effect it would have on me but it sure did leave me tired and sore. I felt the effects later in the day but I'm glad to get back. Strength is a quality that I would like to improve. This is a workout that I will be doing more often, well at lease the exercises.

Warm-up:
Halo @ 16kg- 3 x 10
Goblet Squat @ 16kg- 3 x 10
Lots of Joint Mobility Drills

Workout:
Swing /C+P/ Snatch @ 24kg- 4 x 5/5/5
Jerks @ 32kg- 1x5, 1x7, 1x5
Bent Press @ 24kg- 3 x 5/5
Plank Gauntlet- 3 x 3 min ( center plank, left plank, right plank)
Cool down- Speed bag 5 mins

I took 2 to 3 mins rest in between sets. I felt good but got tired later in the day. I'm gonna work on that.

Stay tuned more to come!!!!

A few workouts from December and January

Here is one I did on 12/11/08-

Warmup-
Concept Rowing- 10mins- 2127 meters travelled
Hindu Push-up- 10 reps
Handstand Push-up- 10 reps
Hindu Squat- 50 reps
Neck Back Bridge- 4 circles L+R
Halo @ 20kg - 2 x 10/10

Workout-
Swing Ladder @ 24kg, 32kg, 40kg- 3 x 5/5 reps per weight (no rest til after the 40kg swings)
Jerk @ 32kg- 3 x 5/5
Snatch and Press @ 24kg- 3 x 5/5
KB Row @ 40kg- 3 x 5/5
Back Extension- 2 x 10
Reverse Back Extension- 2 x 10

and on 12/18/08-

Warm-up-
5 min Jump rope

Workout-
Clean and Jerk- 2kb @ 16kg- 4 x 15 reps
Explosive Pull-up- 5 x 5
Goblet Squat @ 20kg- 3 x 10
KB Snatch @ 20kg- 4 x 20
T.G.U. @ 60lb barbell- 1 x 5/5
Knees to Chest- 3 x 10
Back Extension- 3 x 10

And my most recent January workout- 01/05/09

Warm-up-
Jump Rope- 8 mins

Workout-
Boxing- 20 mins non-stop. Working combos and endurance

Interval- 2x
Lh 1 min KB swing
:45sec Hindu Push-up
Rh 1 min KB swing
:45sec Hindu Squat

Bottom-up Clean @ 20 kg- 3 x 5
Fingertip Push-up- 3 x 10
1 arm wrist curl @ 25lbs- 3 x 10/10
Reverse wrists curl @ 30lb straight bar- 3 x 10

Thats been it so far. Glad the holiday season is over. Time to get back into thing. Here I come beast!!!

Happy New Year!!!

Well it's been a while since the last time i posted a blog. I will be back on more often to post my current workouts and my past workouts. I have still been training. I recently got a new kettlebell; The Bulldog- 40kg (88lbs). This one is made by Ader. I found a local fitness equipment dealer and I was able to get it and not worry about the UPS guy breaking his back trying to lift it. But he will hate me when I purchase the Beast- 48kg(106lbs).

Anyways back to the news since it's been a while. The guys I have been helping out at Ultimate Sambo did compete in the World Combat Sambo Championships. They didn't win but they all did well and figured out what international competition is like. I now have a client training with the K-Bells and using it to prepare himself for a bodybuilding competition in May. I am using the R.O.P. ladder and the basic strength protocol 3 x 5 with push and pull exercises. Upper body on Monday and lower body on Friday. He does the other isolation exercises Tuesday and Thursday.
All my other clients are liking the progression and strength they are getting from kettlebell training.

I myself am liking the way the strength feels. I haven't done the VO2 max test in a while. But I am testing myself with the Bulldog. The first time I used it I felt as if my arms were going to get ripped out of there sockets. I could barely swing it. Now since I have been working with the 24kg, 32kg, and the 40kg my strength has definetly improved. I can now jerk/push press the 40kg 2x5 reps and with the 32kg I can get to the 3rd ladder with 1-5 reps per ladder. I'm still working pistols with the 24kg. I will be posting my previous workouts tomorrow. I have a lot of stuff to post. I also have Vibram Five Finger shoes more to say about that!!!