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!!!