No rest for the weary because there is a competition around the corner. June 14th in NJ I'll be stepping on the platform again going after the 28s in Biathlon. CMS is the goal 65-70 jerks with 55- 60 snatches per arm. So still working on specifics during training. Today was jerk goal was 2x26kg 7 min 9 rpm. Something I learned today was to make sure you have gas in the tank for the sets your coach gives you. If there is no fuel to burn you'll dry up really fast.
Today's work sets:
2x20kg 2 mins
2x26kg 7 mins 9 rpm
2x28kg 3 mins 4 rpm (work the rack position- find rest and breath)
Here is what today looked like - 2x20kg 2 mins 12rpm, 3 min rest, 2x26kg 4 mins 9 rpm, 2 mins rest, 2 mins 9 rpm, 5 min rest, 2x28kg 2 mins 4 rpm, 10 min rest. Squat/Squat Jump 135lbs- 5/35 reps- 2 sets.
Here is the 2x26kg Jerk sets
Monday, May 26, 2014
Saturday, May 24, 2014
Training 5/23/14 first NYC group KB sport training!!
Yesterday I got the chance to train with other kettlebell sport athletes that live in NYC. We decided on a spur of the moment that we would all like to get together and train. One thing led to another and yesterday we all met up at Reebok Sports Club in NYC. This is something we haven't experienced being that everyone who usually lifts for kettlebell sport lifts alone or in a gym that has a group already training. So I met up with Megan D, Juan P, and Eric H and our liaison into Reebok was Aleksandr Khasin. It was a great experience Juan and Megan were training Longcycle and Eric and myself were training Snatch. We were inspired by each others work and pushed our selves. This looks like a great thing that can happen for the future of the sport here in NYC!! Here are my sets:
Friday, May 16, 2014
Lesson Learned....advice for all Kettlebell Athlete new and experienced
Since my last competition I started posting again I mentioned some of what has been going on but not all. This year there are so many competitions in the US and around the world. Kettlebell sport is growing and with that the competition is getting better and lifters have to do all it takes to perform their best when stepping on that platform.
With that make sure you have everything in training at the competition with you! And I mean this with the best intentions. Your results and performance will depend on it. Here is a recent experience I had at a great competition. It was a competition I had to travel for and one that I had done the previous year. I thought just like last year I had no worries so I could travel light and still be good. Bad Idea!! I didn't bring my roller, CHALK, drywall sand strip, athletic tape and supplements. These are things I use everyday in training and I forgot to travel with them. So what happens when you go unprepared into competition you have a hard time getting the results you worked hard for.
Advice for all make sure you are prepared for every competition near and far. I now have a container for my personal chalk, a mobility bag: roller, supernova, massage stick, stretch bands, Shaker bottle for pre and post competition supplementation. It's everything I need and use during my training so I can do my best when stepping on the platform.
You can not blame the host only yourself when go to the competitions and there aren't the pieces of equipment or chalk you use that throw you off.
With that make sure you have everything in training at the competition with you! And I mean this with the best intentions. Your results and performance will depend on it. Here is a recent experience I had at a great competition. It was a competition I had to travel for and one that I had done the previous year. I thought just like last year I had no worries so I could travel light and still be good. Bad Idea!! I didn't bring my roller, CHALK, drywall sand strip, athletic tape and supplements. These are things I use everyday in training and I forgot to travel with them. So what happens when you go unprepared into competition you have a hard time getting the results you worked hard for.
Advice for all make sure you are prepared for every competition near and far. I now have a container for my personal chalk, a mobility bag: roller, supernova, massage stick, stretch bands, Shaker bottle for pre and post competition supplementation. It's everything I need and use during my training so I can do my best when stepping on the platform.
You can not blame the host only yourself when go to the competitions and there aren't the pieces of equipment or chalk you use that throw you off.
Saturday, May 10, 2014
"The Struggle is the Sifu" My weakness needs work
So far I've have been involved in Kettlebell Sport for almost 4 years now. It started out as a hobby and something different to do when I was just getting into Kettlebells. I am interested in a lot of different things and I like to keep myself educated in all aspects of fitness. I first got into kettlebells after I graduated from Lock Haven University as a way to get stronger and not bigger because I was boxing. From there I shifted to doing kettlebells full time because I just found the workouts with this tool to be so much better than other tools in the gym and it was different.
Onto kettlebell sport....the more I looked and found out about kettlebells I ran into girevoy sport. A competition in weight lifting for time and reps compared to boxing where you get punched in the face. Easy choice to make for me. So when I first started I didn't know what I getting into but I was interested. So I did the AKC/WKC coaches certification which was a start but only that. I started posting videos and was contacted by Chris Duffey. He took me under his wing and I've been there ever since.
So being that I have been doing kettlebell sport for a while I think I'm starting to get the hang of it. It's taken some time but I'm starting to see the progress and the work I've been putting in has gotten me to the point where I'm comfortable.
The struggle is the SIFU especially when you are in a timed event and you have to produce the best result. Biathlon 10 mins of Kettlebell Jerk and Kettlebell Snatch- tough as hell! You get better the more time you spend under the bell. My struggle is the rack position in Jerk and since I've injured my hip last year the rack position has gotten harder. Keeping the leg straight is my biggest weakness. The legs do a lot in the jerk.
Being able to keep them relaxed in rack allows them to recover and prepare for the next rep. As I go longer into my set my knees start to bend and my quads don't relax and hamstrings are firing and the pop from my legs start to get weaker and weaker and my upper body takes most of the work to get the bells up.
As seen here knees are slightly bent and that can cause the quads to lose its juice and the body not to rest. Moving at a faster rpm and lifting heavier bells causes this to happen earlier into the set.
So the goal for me will be to build up my leg endurance as well as flexibility and mobility in my hamstrings, hips and quads and can't for the spine and back. So what I am focused on whenever I train Jerk is the correct position for rack. Which means more training in that position as well as a focus of flexibility and mobility on days I don't train Jerk. Here is what the correct position should look like.
Onto kettlebell sport....the more I looked and found out about kettlebells I ran into girevoy sport. A competition in weight lifting for time and reps compared to boxing where you get punched in the face. Easy choice to make for me. So when I first started I didn't know what I getting into but I was interested. So I did the AKC/WKC coaches certification which was a start but only that. I started posting videos and was contacted by Chris Duffey. He took me under his wing and I've been there ever since.
So being that I have been doing kettlebell sport for a while I think I'm starting to get the hang of it. It's taken some time but I'm starting to see the progress and the work I've been putting in has gotten me to the point where I'm comfortable.
The struggle is the SIFU especially when you are in a timed event and you have to produce the best result. Biathlon 10 mins of Kettlebell Jerk and Kettlebell Snatch- tough as hell! You get better the more time you spend under the bell. My struggle is the rack position in Jerk and since I've injured my hip last year the rack position has gotten harder. Keeping the leg straight is my biggest weakness. The legs do a lot in the jerk.
Being able to keep them relaxed in rack allows them to recover and prepare for the next rep. As I go longer into my set my knees start to bend and my quads don't relax and hamstrings are firing and the pop from my legs start to get weaker and weaker and my upper body takes most of the work to get the bells up.
As seen here knees are slightly bent and that can cause the quads to lose its juice and the body not to rest. Moving at a faster rpm and lifting heavier bells causes this to happen earlier into the set.
So the goal for me will be to build up my leg endurance as well as flexibility and mobility in my hamstrings, hips and quads and can't for the spine and back. So what I am focused on whenever I train Jerk is the correct position for rack. Which means more training in that position as well as a focus of flexibility and mobility on days I don't train Jerk. Here is what the correct position should look like.
Legs straight and back relaxed so proper mechanics of the Jerk can be applied for high repetition.
Here is video of my last training where I work on just these things. Interval training with increasing weight. 3 mins on/ 2 mins of rest x 3.
Saturday, May 3, 2014
Some updates because it's been a while. (Part 1)
So the last time I posted a blog I was about to lift the 32kg bells in competition. I thought I was ready but glad I took the challenge. I found out about myself a lot during those sets. I competed in two events in 2013 with the 32s but figured something out. I STILL NEED MORE WORK!! The first competition was the White Oak Kettlebell Competition in CT. First time with 32s and a slight injury in my right hip. I ended up somewhat pleased but knowing I could do better.
Jerks 35 reps....I wanted 40. Snatch up next..
Snatch 45/42 reps. Pleased but not my best. I overcame the injury but still had to deal with it.
I took some time off and and decided with Coach Duffey to move back down to the 24s and put some work in till my hip flexors heal up.
So I did my next competition in Georgia with 24s going for the 100 Jerk, 200 snatch goal. I came close to the jerks but not the snatch. In Jerk I completed 86 reps and Snatch I completed 138 reps. So not totally close to the 100 Jerk and 200 snatch but thats a work in progress. After that I made way for the competition The US Nationals!!! First time in USA history that a team is formed from competition. Every weight class and discipline would end up with a member of Team USA. I elected to lift the 32s again in this competition but I probably should have went with the 24s again but I wanted to lift in the pro division. Another lesson learned. I wasn't ready for this one either. I was making some progress in training but training was off. I did PR in both lifts so I was very happy about that.
Another great thing that happened to me was getting sponsored by Team Kettleguard!! I was sponsored after the White Oak competition in March. So I was flying the Kettleguard name and colors!! I am happy to help represent the sport as well as a company made by lifters for lifters.
New PR 38 reps....then onto to snatch. With a hip injury the rack position it tough to maintain. Especially when you need to keep the legs straight! So snatch had a much better result.
New PR in snatch 90 reps total with 32kg.
And thats how I finished up 2013.
Next update will be tomorrow on what has been going on since the start of 2014.
Jerks 35 reps....I wanted 40. Snatch up next..
Snatch 45/42 reps. Pleased but not my best. I overcame the injury but still had to deal with it.
I took some time off and and decided with Coach Duffey to move back down to the 24s and put some work in till my hip flexors heal up.
So I did my next competition in Georgia with 24s going for the 100 Jerk, 200 snatch goal. I came close to the jerks but not the snatch. In Jerk I completed 86 reps and Snatch I completed 138 reps. So not totally close to the 100 Jerk and 200 snatch but thats a work in progress. After that I made way for the competition The US Nationals!!! First time in USA history that a team is formed from competition. Every weight class and discipline would end up with a member of Team USA. I elected to lift the 32s again in this competition but I probably should have went with the 24s again but I wanted to lift in the pro division. Another lesson learned. I wasn't ready for this one either. I was making some progress in training but training was off. I did PR in both lifts so I was very happy about that.
Another great thing that happened to me was getting sponsored by Team Kettleguard!! I was sponsored after the White Oak competition in March. So I was flying the Kettleguard name and colors!! I am happy to help represent the sport as well as a company made by lifters for lifters.
So I made another attempt at the 32s and had some success.
New PR 38 reps....then onto to snatch. With a hip injury the rack position it tough to maintain. Especially when you need to keep the legs straight! So snatch had a much better result.
New PR in snatch 90 reps total with 32kg.
And thats how I finished up 2013.
Next update will be tomorrow on what has been going on since the start of 2014.
Subscribe to:
Posts (Atom)