Hello Long Cycle!!

After the World Championships in Dublin, I noticed that there were a few athletes that competed in both Biathlon and Long Cycle. This happened in the professional as well as amateurs. A couple well known lifters are known to compete in both one of them being Ivan Denisov.
As a goal for myself in 2016, I would like to be proficient in all lifts of competition. Eventually be able to lift 32s in both biathlon and long cycle with good results in both. Why? This makes training interesting :) Also one lift correlates with the others. Training Jerk and Snatch help with Long cycle and vice versa. Example: training Jerk helps with rack and fixation, while long cycle helps with cardio allowing you to lift at a higher rpm in jerk and snatch.
Here is one long cycle session from last week. I'm also starting to do more band work and this is helping with jerk and fixating much quicker. (more on that later)

World Championships 2015 Dublin, Ireland: Re-cap

It's been a little over two week from the World Championships in Dublin, Ireland. Over 36 countries and 560+ athletes. The USA team brought over 50 athletes to compete this year. Almost all professional weight classes were filled up and there were more than 2 lifters in certain weight classes for the amateurs. Some even went against each other in flights. That helped to make things more exciting for the USA team. The competition went on for 4 full days (26th-29th). These were long days as amateurs started the day and the professionals finished it. The schedule for the competition: 26th Nov, Biathlon and Women's Snatch- Men- 63kg, 68kg, 73kg and 78kg, Women- 58kg and 63kg; 27th Nov, Biathlon and Women's Snatch- Men- 85kg, 95kg, +95kg, Women- 68kg and +68kg; 28th Nov, Long Cycle- All weight classes- Amateur, Professional and Veterans, 29th Nov, Veterans Men's Biathlon and Women's Snatch.

First part of the trip and competition was a bit hard but not difficult. It was the task of registering and weighing in. Since we had a lot of members it took longer than we thought. Thank you to Judi and Rhonda for doing their best to keep this part organized and running smoothly. i was a bit frustrating seeing other teams go in, pay and weigh in before we had a chance to even start. Eventually we finally got to weigh in. I weighed in at 67.3kg (148.06 lbs) which was 1.54 lbs under my weight class. It felt good to come in strong and feeling good (although a bit dehydrated from the 3 hour wait). I had till the following day to rehydrate and eat a hardy meal.

Competition day: I got there early with some of the team. Amateurs were up first so it gave the professional lifters some time to relax and enjoy the amateur lifters put up some great performances. Eric Hayes and Carter Berry both had some great performances; Eric 117 reps in Jerk, Carter 156 reps in Jerk. The rest of the team also put up some really good numbers stepping up on the international platform. Some of the judging was strict and some of it wasn't. It's all subjective to the judge(s) watching the lifters.
I came up around 3pm Ireland time. First up was Jerk. Not my best lift but it was something I had worked on for the last 3 months to improve. Here is my set.

I thought I felt good but nerves probably got the best of me. I got stopped after my 32nd rep for a shoulder infraction. I though I was okay resetting my rack position but it was viewed as illegal rest. There is nothing I could do after putting the bells down. Now I know what I can't do and will have that as a focus during my training going forward. Next up was Snatch.


Snatch is my stronger of the two lifts because there is no real rest position besides the lockout. I hit a personal best of 85 reps (5 better than in Aug). I'm proud to represent the USA in World competition and I hope to do it again. Thank you to all who supported me during this journey!!

Please check out some of the other great lifters from the USA: Juan Pellot and Rick Martins in Long cycle, Chris Doenlen, Aaron Guyett, JT Netterville, John Lesko, and some women Melissa Swanson (141 reps in Snatch!!), Brittany VS, Erin Mercadante, Ryle Reeves and can't forget my FL sister Cayla and Teri!!

When I made the decision to lift at the 68kg weight class I knew what could happen with regards to strength and endurance. My improvement to my endurance was definitely noticeable as I hit new PRs when I ran long distances. It also effected my strength possibly more than I thought. Going forward I will stay at the 73kg weight class but keep my weight around 70-72kg. During the weight loss process when I reached this area I felt really good.

Now back to the basics to really work on my technique and find what works best for me. It's kind of what everyone says when you experience something bad. It was an eye opener but this time around there is more work to do. I have plenty of more reps and great sets ahead of me. More competitions to come and another World Championship in the future. I'm back up to 163lbs and ready to get back to work.
Time to lift and lose some pounds ;) Excited for the road ahead!!

Happy Holidays Everyone!!

Meanwhile in Russia.... Russian National Team selected!!

The Russian National Team that'll be competing in the World Championships in Dublin, Ireland has been selected. Some of our favorite lifters will be competing and some that we don't know much about will be there as well. In any case this team is well respected. They have been leading the sport for many years. It'll be a great experience to see them all lift!!

Here is the link Russian Girevoy Sport National Team

photo cred: Sergei Merkulin

The composition of the Russian national team to participate in World Championship
 
Men's Professional Biathlon: 
63kg Johnny Benidze, St. Petersburg 
68kg Vladimir Beavers, Tyumen
73kg Alexander Khvostov, St. Petersburg 
78kg Mikhail Sverdlovsk Kvashnin, St. Petersburg 
85kg Anton Anasenko,  Omsk 
95kg Vladimir Gurov, Kaluga  
+95kg Ivanov Denis, Chelyabinsk 
 
Men's Professional Long Cycle: 
63kg Alex Ryabkov, Tyumen  
68kg Alexander Usoltsev, Tyumen  
73kg Ivan Belyaev, Belgorod region 
78kg Lapshin Nikolai, St. Petersburg 
85kg Denis Vasilyev, St. Petersburg 
95kg Edward Opelender, Omsk  
+95kg Nikolai Kichimaev, St. Petersburg 

Women's Professional  Snatch: 
58kg Olga Yaremenko, Omsk  
63kg Natalya Gorbunova, Omsk  
68kg Xenia (Ksenia) Dedyukhina, Chelyabinsk  
+68kg Anlina Vaskina, Smolensk 

I'm excited to see all the other countries and their participants. Some countries are finishing up their championships to select their athletes. Good Luck to all and see you in Dublin!!

Road to Dublin: Training Update 1

As of right now I'm 5 weeks into my training for World Championships. After having the chance to meet with Ivan Denisov, I have a few things to work on. Biggest thing is to get my numbers up for jerk. So the last few weeks I've been training hard focusing on improving technique and endurance in the lift. The other biggest challenge I face again is the weight loss. I'm going from 165lbs down to 149.6lbs (75kg to 68kg). Its probably the toughest part of my training.
How will I be making the transition from one weight class to another: caloric tracking (intake and usage). I use My Fitness Pal to track calories and Polar Heart Rate monitor to track how much I burn during my workouts and runs. These two applications help make the weight loss easier to handle. I can see exactly what it is I can have and how much food I can eat. Also If I want to have a cheat meal or food I can make sure it works into my daily caloric intake.
As far as training has been going things are working. I'm definitely getting pushed. My technique is getting better in Kettlebell Jerk. Two weeks ago (Sept 26th) I performed some test sets to see where my training is taking me. I was excited with the results. Here is the video:


One big thing in Kettlebell Jerk technique that I'm working on is my balance. I still have a horizontal sway back and forth. It's something I was doing to generate power to get the bells up. What I need to do is remain still until it is time for a rep. Then start the lift without the rocking forward. More on that later.
I'll try to update more often leading up to World Championships. With only 5 weeks left of training until competition things will get more intense.

Training Day with Ivan Denisov

A few weeks after the USA Nationals, a small group of us had a chance to work with Ivan while on his way back from Mexico. Thank you Chris and Yuri for setting that up for us!! The group consisted of Duffey, Aaron L, Cara, Judi and myself. All disciplines of lifting were there, so we were in for some good information.

I won't give everything away but if you get a chance to work with him you'll find out a lot about yourself and where you are. Some of the key points that I will mention, that you have access to, which Ivan went over was being balanced during all movements in jerk and long cycle, and learning to be relaxed in all lifts. He told me some specifics to improve my numbers in Jerk. Kettlebell Jerk is one area where a lot of people know is not my strong lift compared to Kettlebell Snatch. Ivan was able to change the way we thought about the lifts. Same principles just a different thought of how to execute the them correctly. 

I wrote notes and videoed a lot which is something you need to do because there is a lot to go over and over once you are done. 

Big key points- Use your legs not your arms to lift the bells, be relaxed, be balanced and breath. It was a fun afternoon and very informative. Thank you Ivan, Chris and Yuri. 

I will begin to post my Road to Dublin training updates this week. So far re-learning these techniques has been a bit rough but I like where its going!!

Congratulations Team USA Members 2015

In case you missed it, today was the final announcement of all the Team USA Kettlebell Sport athlete who will be competing in Dublin, Ireland this November. Congratulations to all. I wish you all the best in training leading up to the event! It will be the first time for me traveling across the Atlantic for competition. I'm excited for the experience!!

A look back to 2014 IUKL World Championships in Hamburg, Germany

In last year's competition at the IUKL World Championships, the 68kg weight class had 4 professional lifters. If you have never seen a Kettlebell Sport competition there are 1- 6 lifters in a weight class going at the same time. Each country is allowed to have 1 lifter per weight class in the professional division. Men lift 32kg kettlebells and women lift 24kg kettlebells. The competition is to get as many reps as possible in 10 minutes with out setting the bells down. I will be competing in Biathlon which involves two lifts, Jerk with two kettlebells and Snatch with one. Here is what last years competition looked like in my weight class.

68kg (149.6lbs) Men's Professional Biathlon Jerk



As you can see a lot of great lifters! Next up is snatch.

68kg Men's Professional Biathlon Snatch



Snatch is where I am confident where as Jerk is what I need to work the most on. The flexibility of my hip, back and hamstrings needs to improve so I can maintain straight legs to rest my quads in rack position. Its a never ending battle but by November I should see much improvement when working with the 32kg kettlebells.

My Road to World Championships

I usually don't ask for help but Kettlebell Sport is a passion of mine. I am asking for any help to make my dream a reality. Please read the description and I appreciate any support you can donate. Thank you for your love and support!!
Go Fund Me- Jason's Road to Worlds

Re-cap of USA Nationals 2015

First I'd like to thank Yuri and Alex and the rest of the American Kettlebell Alliance for hosting a great competition. It was a long day for us lifters and longer for the judges and those helping out. Thank you to Cyrus and Vulcan Strength Training Systems for providing the kettlebells and making sure no one had any issues with the bells. Also thank you to all the sponsors who helped make the event possible of happening.
     This competition was going to be different for me as I would not be competing in my normal 73kg weight class. I would drop down to 68kg for this competition to occupy an open weight class. I used to compete at 147-152lbs in college boxing. So I knew I would be able to get down to that weight. It took some time; reducing calories, increasing cardio, and more visits to the sauna, but I was able to make it down. It took me close to 3 weeks to drop down to 67.4kg (148lbs). I got stuck at 155lbs and then again at 150lbs. I had to fast the last day to make the weight. That was one of the longest days leading up to the competition.
     This event was one of the biggest of the year. It was set up so that those lifting in the professional level would go first and then all amateurs would lift second. Similar to world championships there was only 2 minutes between sets to prepare your bell so you needed a team to help make sure you are set up for your set. There were some advantages to this being there weren't many biathlon lifters and we also lifted first and last. Enough time to get the bells and prepare the handles. The bells we all used were the new Vulcan Absolute Competition Kettlebell (check them out here )

They were different from what a lot of us were use to. Some of us had access to the fist version of Vulcan Bells and others had kettlebells with 35mm handles. So it was time for some adjustments to the plan. The goal was 50 reps in Jerk and 50/50 reps in Snatch but being there would be an adjustment needed for the unfamiliarity of the bells I looked at doing 40 reps in Jerk and 40/40 in Snatch. The plan was to go 6rpm in jerk and 15 rpm in snatch. That's the pace at which I feel most comfortable at. The men's professional line up was a good one. Some of the best in country came out and participated in the event to help make a strong Team USA for World Championships in November. Here are my two sets from USA Nationals

32+32kg Kettlebell Jerk

  

And 32kg Kettlebell Snatch



Both weren't my best sets but I felt I put up good numbers for being in the 68kg weight class. Next time I'll be better prepared when dropping down again to that weight class. Other lifters that did well to make Team USA is John Lesko MS, John "Wild" Buckley, Chris Doenlen, Marty Farrell MS, Aaron Guyett and myself who will round off the Professional Biathlon Lifters. The rest of the professional team includes Juan Pellot, Brittany VS, Melissa Swanson, Erin Moraites, Rick Martins, Will Haas, Svitlana K, Ryle Reeves (junior Pro), Bill Esch and Nocona J. This will be a good showing for Team USA as we are growing in the Professional level.
If you missed the event you can check out everyone who lifted or your favorite lifters on the American Kettlebell Alliance YouTube page.
Over the next 3 months I'll be preparing for Worlds as this will be my first time going overseas to compete as well traveling to Dublin as I have never been there.
I will train hard, train smart and hope to do my best lifting in Dublin!!

Recap from NJ Iron Bell Challenge 2015

This past weekend I competed at the NJ Iron Bell Challenge that was hosted by Art of Strength in Warren, NJ. It was a small event but it was a test for me to see where I am with the 32kg bells. I competed in the 73kg weight class. I wanted to lift in the 68kg class but didn't have enough time to make the cut. I will be trying to make the cut for Nationals in August but more on that later.
The meet was a great event as always. I competed in it last year and made CMS. There were lifters from all over in attendance. Sara Nelson and Steve from the Ice Chamber came over. Chris Duffey from Boston came down along with lifters from NY, NJ and PA. The crowd was great and supporting to everyone on the platforms!
My game plan was to come in as light as possible close to 68kg as possible and see what I can do with the goal of lasting the full 10 minutes in Jerk. I was looking to maintain 6rpm. Jerk is not my strong lift so I understand that is where I need the most work but can't forget about Snatch. I'm stronger in that lift.
Here are my lifts from this weekend.

Kettlebell Jerk


Kettlebell Snatch


Results again weren't my best but they are okay for where I am now. I worked to maintain a 6rpm for jerk and a 15rpm for snatch. I will improve from here on. Results: Jerk- 36 reps, Snatch 85 reps.
Next stop US Nationals!! Goals are set and now it's time to put the work in. 47 days to be focused and make the work count.
Results-

More flexibility for kettlebell sport

Continuing with the last article on flexibility for kettlebell sport in this article you will see what some of the best in the sport are doing for warm up as well as cool down. I want to thank both Oleh Ilika and Paul White for sharing online what they have done and/or currently do when preparing for their training sets.
Why is warming up so important to you? It prepares you both mentally and physically for the work that is about to come. In Kettlebell sport the mind is more powerful than the body and being both mentally and physically prepared is key and helpful to having a great training day/week/ month.
In the first video Oleh is preparing himself for training warming up all areas of his body focusing on mobility and flexibility. Similar to the last article flexibility is very helpful in the sport for both rack and lockout positions. If you try this routine work the progression and modifications. This is just an example of a routine similar to the stretches that were mentioned. Create your own and find you flow.

Next is Paul White showing some thoracic and spine mobility. If you haven't heard of Paul White please check out his youtube page Paul White Art of Physical Performance and his Facebook page Art of Physical Performance.




Warming up the Thoracic Spine (T-Spine) is critical for kettlebell sport. A flexible spine allows for better rack position as well as lockout in the overhead position.



In his Gross motor mobility video the movements are similar to Oleh's warm up video where the entire body is getting put through dynamic ranges of motion. This is key since kettlebell sport is a full body movement. Some great examples of warm ups and cool downs here to help you make your own.

Made it through!!

Made it through a tough week of training. A lot of mental and physical training happening this week as I prepare for the Punch Kettlebell Sport Championship in 2 weeks. This competition will show what I can accomplish with training being consistent. The 28kg bell is tough but using it in just about every training session I am getting comfortable with it. Some of the issues I do have come from the smaller details. Still working on straightening the legs in rack especially when going into the longer sets. Sticking to a pace in snatch that I can do for the entire 10 mins, and most important of all sticking to a breathing pattern that I can be consistent with. All of these actions come along with training. I'm excited to get back on the platform again!!
Wednesday's training session (snatch)


Thursday's training session (jerk)


Friday's training session (snatch)


Countdown 14 day until in Sarasota Fl!!

Countdown to Punch Kettlebell Sport Championship (SRQ)

In preparation for the upcoming Punch Kettlebell Sport competition in Sarasota, Fl I have been trying to get my training to be a lot more consistent. With the recent changes to my job to allow for more time to train things have really been turning for the better. Its been a while since I lifted the 28kg bells in competition so I have been preparing to get back to the 28s and 32s. This will be the competition to see where I am at with my training. Consistency is key at making improvements! Leading up to this week in training I have been going steady for the past few weeks. I know I still have things to continue to improve but progress is great when it happens. I still have some work in Jerk but Snatch is starting to feel pretty good. Here is what my 2 training sessions this week look like.
Monday-2x20 Jerks 9,9/ 2 min rest/ 2x24 Jerks 9,9/ 2 min rest/ 2x28 Jerks 7,8,7,8,7,8/ 3 min rest/ 2x26 Jerks 8,8,8

Tuesday -24 kg snatch 30/30 /3 min rest/ 28kg 8 minutes 15rpms

So far the week has gone well but the real check is on the platform in Sarasota. It'll be my 3rd year there so I am excited to compete there and put up some good numbers.

Brittany VS taking the Cali Open by storm!!

At the end of the February Brittany and her KOR Kettlebell Sport team competed at the OKC Cali Open and had some great results. I wanted to share her sets with you because as a Coach and athlete she is continuing to grow and excel in the sport. This was her second time lifting the 24kg bell in Snatch and her first time along with other ladies lifting the two bells in Long Cycle. Here are both of her sets take a look at her technique and pacing through out. She achieved Master of Sport in Snatch and completed the 10 minutes in the two bell Long Cycle.






Enjoy both and take notes!!!

Flexibility for Kettlebell Jerk

One of the biggest issues for men when learning the Jerk is the rack position. The rack is the place to rest and recover from each rep, enabling you to duplicate and complete another rep (refueling station). What most men and/or women that lift double kettlebells find difficult is to find that area of rest. So, in breaking down the rack position we can look at areas to improve to make the rack position comfortable and tolerable.

 In the above picture the lifter is in perfect rack position to perform the jerk. The body needs to be prepared for each repetition, so rest and recovery is what we are looking to achieve in rack. The spine needs to allow the upper body to deviate from the straight line in order to have a place for the bells to rest. If not the body will go under tension trying to support the bells.

                                             

 

In rack position the upper body (shoulders and trapezius) must be able to relax. Through this relaxation, the arms (elbows) will be able to reach the hips and allow the legs to support the weight of the bells. When the elbows can’t reach the hips and the knees bend an area that is analyzed is the flexibility of the hips and hamstrings. When the area that needs to be worked on is the flexibility of the upper body particularly the spine. The back (upper and lower) plays a key role in allowing the elbows to reach the hips or at least get close (depending on body type).

First thing is to get the T-Spine (thoracic) mobile and flexible. A tool I use to enhance the mobility of the spine is a foam roller.

I use the foam roller to help loosen up the muscles and work range of motion. Working my way from the low back to the upper back continually working flexion and extension. I also use the roller to loosen up the shoulders and latissimus dorsi a.k.a. Lats. 

The second exercise I continue to work on and improve is the gymnastics bridge. The bridge is a full body stretch targeting the upper body, shoulders and forearms also the quads and hips. If you can't get the bridge in the beginning don't worry. Here are a few ways to build up to the full gymnastics bridge.

1.     Wall walks

2.    Bridge with head

3.    Full bridge with small ball (not shown)

4.    Back bridge press ups 

5.    Cobra position (yoga low back stretch)

Start by increasing the range of motion of each stretch and the length of time in the stretch building up to a minute per stretch. The next areas to increase flexibility are the hips. This is a large area because we not only need to look at the hips but the low back, glutes and hamstrings.

Some great mobility exercises for the hips are the Cossacks squat and the rock bottom squat (ATG squat). 

Some stretches I recommend for the low back, glutes and hips are the pigeon stretch, butterfly stretch, hurdler stretch and straddle stretch, lunge and quad stretch. 

Theses are just some of the ways to increase your overall flexibility.

As flexibility in the thoracic spine and lower body increase you’ll be able to feel comfortable in the rack position allowing you to last longer and complete the ten-minute set.

My interview with Brittany VS about Kettlebell Sport!!

Recently I was interviewed by Brittany VS of KOR Strength and Conditioning. Here is the link to her page and the interview. Hope you enjoy!!
What do Waffles, Guinness and Kettlebells have in common?

Competition Re-cap

It's been some time since I posted and between now and my last post I had competed in two competitions.
First competition to take a look at is the IKSFA/AKA Holiday Kettlebell Sport Championships in NJ. It was a the last competition of 2014 and it was a local event (tri-state area) so it was a good place to see where I was in my training. It was a great competition with a lot of the kettlebell community (old and new) there. Personally is was one of the better competitions I had with the 24s. I should have been lifting the 28s or 32s but training has been so off. One thing that has hindered my progress in the inconsistency of my training. One things that has helped is that I have been in this sport for so long that I am somewhat of a seasoned athlete. I can put up some decent numbers (in the States) with little training. Back to competition my teammates were there. Will Metcalf hit CMS rank with the 28s. My coach Chris Duffey put up decent numbers with the 24s and Judi Demuro (superstar) hit some good numbers in Snatch with the 16s. All in all it was a great competition and a fun way to end the year lifting. Here are my sets from the competition 24+24kg Jerk - 91 reps, 24kg Snatch 150 reps.






After that event I felt re-energized to get back on the platform and lift even better than before. This is the usual thought after competing but a plan must be set in order to get the results you are looking for and consistency needs to be there as well. So I set a goal to lift at the Annual West Coast Classic hosted by the fine group of lifters of the Ice Chamber in San Francisco. If you ever get a chance to go out west or are in the San Fran/ Berkley/ Richmond area please take some time and visit them. Its a great facility and the team there is very welcoming. They do a lot for Kettlebell Sport in the US and have produced a lot of great lifters and champions.
So I wanted to lift the 28kg bells at this event but as usual training had not gone the way I wanted it to. I came off a great event at the Holiday Championships and wanted to continue that progress but not so much. So I reverted back to the 24s and did what I could with them. Not my best performance with them, but its a lesson learned even being somewhat of a seasoned athlete you can't have a good performances all the time. My jerk set didn't go as planned and I stopped early in the set, snatches were a little better but not my best there either. Here is what my jerk set looked like.


I got to share the platform with Will M. who is a great lifter and one to watch going into the 2015 season. He competed at the World Championships in Hamburg, Germany and had a great event there winning the amateur biathlon Championships. We both didn't compete to our potential but its a learning experience. One thing I can take away from this competition is that every time I step onto the platform its a learning experience. Whether good, great or bad in competition you pick up a new gem that can take you to the next level in lifting and LIFE. So there is a plan and schedule that is coming.
What is needed to get back to where I was and surpass and move up to be competitive in the states and around the globe?