K.O. (Knockout) Kettlebell Training

Training week 2/6-2/10

2012-02-11T14:30:00.000-05:00

This week I started back up training with Coach Duffey from Lockout Kettlebells. I trained on and off with him in 2011. I achieved good results with him. I made Rank 1 with WKC in Biathlon and Rank 2 in Longcycle. I was close to making Rank 1 but fell short. But I'm back at it training hard. I already have 2 competitions in site. I am signed up for the IKSFA meet on March 31st and I will be signing up for the IUKL meet in April! Both to be great experiences. Any ways back to training this week.

2/5/12- Jerks
2x16 jerks 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x24 jerk 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x16 jerk 2 minutes 10 rpm
Squat- 135lbs- 10 reps, 185lbs 10 reps, 225lbs 8, 8 reps
Jog 2 miles

2/6/12- Snatch
20kg snatch 8 minutes 15 rpm
24kg swings 50/50x 2
Pull-ups 3x10

2/7/12
Swimming- 20 laps
Jogging- 2 miles

2/8/12- Jerk
2x24 jerk 5 min 8 rpm

2x20 jerk 3 min 10 rpm
28 OAJ 15/15
Cool down- Jump rope 10 mins

2/9/12
24kg snatch 6 min 14/15 rpm

28 kg swings 50/50 x2

Cardio today....keep the body moving!!

Week 1/29 to 2/4

2012-02-04T21:44:00.000-05:00

Started the week off pretty well. One things I'm happy about is that January is over. Work has been crazy and with training I finished off the month tired.I had a couple of good days and did work sets I haven't been able to do before. One thing i do have to watch for is over use of my shoulders because my right side still gets tight and over used. I added in some gymnastics ring training to help stretch and strengthen my arms up.

1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps

1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps

1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps

2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min

2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.

Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.

Last week in review 1/23- 1/27

2012-01-31T11:02:00.001-05:00

Last week I was able to get in 3 good days of training. I have switched my schedule around to make sure I get in at least 3 days a week training and slowly build up. I am still working at my job from early day to late at night so the day rest is much needed. My focus of the week was to increase my time and continue to build my jerk and snatch. Still throwing in some GPP into the workout. I feel like its all helping my push further in my workouts. Starting tomorrow I'll be 8 weeks away from my FIRST competition of 2012. I am hoping for good results there. So I am kicking my ass!!!

1/23/12
Kettlebell Jerk- 3min work/ 3min rest 3 sets
2x16kg 10rpm, 2x20kg 8rpm, 2x24kg 6rpm
Kettlebell Snatch- 3min/3min 2 sets
16kg 16rpm, 20kg 16rpm

1/26/12
Kettlebell Jerk- 2min work/ 1min rest 4 sets
2x24kg 20 reps,20 reps, 18 reps; 2x20kg 20 reps
GPP- BB Squats- 95lbs 10 reps, 135lbs 10 reps, 155lbs 10 reps, 175lbs 8 reps
Hack Squat- 135lbs 20 reps, 195lbs 20 reps, 245lbs 12 reps
Swings 24kg 50/50 reps
Glove Snatch 16kg 45/45 reps

1/27/12
Kettlebell Jerk-
OAJ- 16kg 12/12 reps, 20kg 12/12 reps, 24kg 12/12 reps, 2x24kg 10 reps
2x20kg 10 min 81 reps (haven't done a 10 minute set in a while!)
OAPP 32kg 12/12 reps, 12/12 reps

It was a good week of training. This week I will have to try a 10 min set with snatch.I have been practicing and it is getting better. I will be testing again. My body is responding well to the training so far. I will need to amp it up soon! I am still focused on my first comp. It feels like I'm starting all over again.

Consistency

2012-01-28T08:01:00.001-05:00

Consistency is the key when it comes to getting better at any sport. Especially kettlebell sport. With my work schedule which is a bit crazy I have been trying to find time or make time to get time working with the bell. Some workouts have been short and other long but whenever I can I get my work in. So for the last 10 days training has been consistent. It looks like this.

1/17/12 Snatch training
Work Sets
16kg 2min/ 2min 20 rpm
20kg 2min/ 2min 18rpm
Gloves Snatch 16kg 40/40

1/18/12 Jerk Training
Warm-up OAJ- 20kg 10/10 reps, 24kg 10/10 reps, 28kg 10/10 reps
Work Sets
2x20kg 3min 10rpm, 2x24kg 3min 8rpm, 2x28kg 2min 6rpm, 2x24kg 2min 8rpm, 2x24kg 3min 8rpm
(2-3min rest between sets)

1/19/12 Jerk and Snatch Training
Warm-up OAJ 16kg 10/10, 20kg 10/10, 24kg 10/10
Work Set 2x24kg 5mins (8, 7, 7, 6,7) 35reps
Snatch Work set- 16kg 20/20, 20kg 2min/2min 18rpm, 24kg 1:40/1:40 14rpm
Swings 32kg 30/30, 30/30
GPP- Face pull 45lbs 15,15,15; One arm Row- 60lbs 10/10, 10/10, 10/10

1/21/12 Jerk and Snatch
Warm-up OAJ 20kg, 10,10, 24kg 10,10, 28kg, 10/10
Work Set- 2x24kg 5mins (10, 9, 8,8,6) 41 reps
Snatch Work set- 20kg 20/20, 24kg 2:30min/2:30min 14rpm
Swing 28kg 30/30, 30/30

1/22/12 Active recovery
Run 4 miles 37 mins

Not bad but could be better. Snatch is starting to improve and Jerk is also improving. My reps are starting to go up and my pacing is getting better. I have until March 31 which is my first competition of the year. I'll be getting some of my sets and other exercises on video that I use during training.

An OK start to the New Year. Working for better!!

2012-01-15T16:02:00.000-05:00

So its been about 2 weeks into 2012 and i wish it were better. Training hasn't been where I wanted it to be but I think the wheels are about to get rolling. I recently got promoted at my job to Assistant Fitness Manager which allows me to handle more responsibilities and get a few more hours of work. Not to mention a few more dollars in my pocket. Happy about that!!! But now I have to schedule my workouts and my clients a little better. So that may be a bit of a challenge because of my long days (4am wake up- 10or 11pm sleep) UGH!! But none the less there are competitions coming up and I need to get ready for them. My training so far hasn't been too consistent. Here is what it looked like for the first couple of weeks.
1/1/12- Rest

1/2/12- a.m.- 20 min run/10 min bike
p.m.- Jerk Specific- warm-up 16kg- 10/10, 20kg 10/10
work sets 2x20kg 4mins 10rpm; 4mins rest; 2x24kg 4mins 7rpm, 2x24kg 3x1min/ 1min rest (15,13,12)
cool down- Jump rope 10mins

1/7/12- Rep base workout
Jerk- 2x16kg 20,20; 2x20kg 15,15,20
Snatch 16kg 30/30, 30/30; 20kg 20/20, 20/20
I felt sick to my stomach so this was more of just getting back to the bells.

1/9/12- Single arm work
OALC 28kg 6mins switch every min 10rpm
OAJ 24kg 6mins switch every min 14rpm
Snatch 24kg 4mins
GPP Exercises- Face pull 40lbs 3 sets 15 reps, Triceps extension 40lbs 3 sets 15 reps (super sets)
Swings 24kg 20/20, 28kg 20/20 2 sets

1/14/12 Interval workout (Jerk specific)
Warm-up 16kg 10/10reps, 20kg 10/10reps, 24kg 10/10 reps
2x24kg 1:15min/:45sec rest 5sets (16, 16, 15, 15, 10)
Single Leg box step up 2x16kg (on sides) 10/10, 2x16kg (rack) 8/8
Glove Snatch 16kg 40/40

1/15/12- Jerk Specific
Warm-up Jerk 20kg 10/10 reps, 2x20kg 10 reps
Work Set- 2x20kg 50 reps 5:40min
Sprints- 2x20kg 3x1min/:30sec rest (16,15,15)
Olympic Style Squats- 135lbs 10 reps; 185lbs 10 reps, 10 reps

Things I need to get stronger are legs with out a doubt and my right shoulder. As I get higher reps and longer into the set my right shoulder doesn't Lock in to fixate the bell at the top. I also need to get more Snatching workout sets in.

Anton Anasenko kills it in Long cycle

2011-12-30T20:33:00.000-05:00

I have been following Anton on youtube and he is one of the great lifters of this era in Girevoy Sport. Here he is doing Long Cycle 2x32kg. Awesome technique!

Last Training of 2011...Happy New Year!!! Welcome 2012

2011-12-30T20:28:00.001-05:00

Christmas Eve workout- 12/24/11
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins

Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.

12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets

12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec

12/29/11- Day off

12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps

Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.

Last post probably for 2011...Merry Christmas and Happy New Year 2012 here it comes!!

2011-12-24T11:14:00.000-05:00

So I have been away for a while or I should say pretty busy. I recently turned 30 on December 8th and share the day with friends and family. I had a great time. I received a great pair of lifting shoes that I wanted for a while. The Adidas Adistar Weight lifting shoes and they are comfortable. I was able to get them for a discounted price from Dynamic . I have been lifting on and off for the month of December. I have an idea of how I will plan my training weeks to come and which upcoming competitions I will compete in. I have shifted back to biathlon because for me that is where I was most comfortable. By all means KB sport isn't comfortable but I like that event. I made the switch in November and have stuck to it. Right now its good because I can split Jerk and Snatch workouts either both in one day or separate days. I will post later on how i will plan my year for training and competition. I want to actually get to a couple big events in 2012 and make CMS rank maybe even get in a couple competitions with the 32s. Who knows!! But 2012 has been a really good year despite the loss of my father and uncle :( . I will be competing with them in my memories. I don't know if I have everything going for me or against me but I'm sure going to kick some ass. Happy Holidays everyone and have a Happy and Safe New Year!! Wish you all the best in 2012!

P.S. If you are looking for some great training clothes or are a certified trainer. Check out Jaco Clothing . You can join there instructor network and receive great discounts. Check them out great clothing for training and MMA!

Holiday and recent taining- 11/28/11

2011-11-28T23:27:00.000-05:00

Back to work....I mean training. I hope everyone had a great Thanksgiving and spent time with family, friends and loved one. I did miss seeing my father at home. It wasn't the same but I know he is with us all the time. Enjoy the ones who are in your life because you never know when that time will come. So over the holiday I did a couple workouts but nothing crazy. I got in a couple runs. The morning of Thanksgiving I ran 4 miles and the day after I ran 3 miles. I like to keep it short and sweet especially around the holidays because of all the traveling and eating going on. Although I didn't fill my face with food. I kept in under control because I would like to lose some weight by my 30th birthday which is soon. My goal is to get around 155lbs. I use to be 152lbs when I boxed in college. Today's workout was focused on the Kettlebell Snatch. So it went like this:
Workout:
Warm-up- 1 mile run- Nike Plus Run
Black Snatch (swing then snatch each rep) 20kg 3min/3min 12rpm (used by Anton Anasenko)
Snatch 20kg 3min/ 3min 15rpm working on technique
Deadlift 5sets 10reps 135, 10reps 185, 6reps 225, 2x5reps 245lbs
Good Morning 4 sets 12 reps 70lbs
Stretching Hamstring and Glutes

Tomorrow Kettlebell Jerk workout.
P.S. right now in my training, I get to try different techniques on the lifts. I know what works but there is also better out there. When competition comes around I will know what to do and with coaching I will improve.

Gregor Sobocan Black Snatch

Snatch sets from WKC Championships.....Team Lockout

2011-11-27T09:11:00.000-05:00

I posted a while ago all the jerk sets from CDuff, Will and Scott. I want to post their snatch sets as well. Coach Duffey is very strict about getting a lockout and fixation at the top in the snatch let alone any lift. If you do it you have to do it right. As you can see in the videos the technique is very good. Enjoy

Scott Tighe MS

Will Metcalf CMS

Training 11/22 Body weight session

2011-11-22T22:54:00.000-05:00

I had to rush to get one in today. Clients weren't to cooperating with my schedule so I did what I need to. Today I wanted to get in some gymnastic body weight exercises.

Training- Shoulder band warm up,
Workout- Ring Pull-ups- 3 x 10,9,10, Ring support- 3 x 30sec, Ring Push-up 3 x 12, Ring rows- 3 x 15, Burpee to Box jump 3 x 10, Leg raise (weighted)- 4 x 12

No real cardio today. Lets see what tomorrow brings.

Valery Fedorenko workout 141- Ivan Desinov

2011-11-21T21:48:00.000-05:00

This is a crazy workout that shows a huge amount of power. Ivan Desinov one minute sprint with 2x40kg(88lbs) Insane!!!! Enjoy!!

Training 11/21

2011-11-21T21:43:00.001-05:00

Felt pretty good today. Didn't have much time but all around a good workout. Tomorrow I focus on GPP. Today was a beginner interval set with a run to finish.
Warm-up- band workout for the shoulders and some traveling lunges (forward and lateral) for the legs.
Work sets- Jerk 10 x 1min/1min rest 2x24 10,10,10,12,12,12,12,12,12,12 -114 reps
2 mile run- Nike Plus Run

Looking forward to tomorrow workout. Thanksgiving is getting closer!!!

Today's run and plan for the week

2011-11-20T18:07:00.001-05:00

It's been 5 days since I trained and I have a sucky reason for it. Besides being lazy and having longs days training clients, I also had a wedding to go to. Thanksgiving is around the corner, t-minus 4days, and I plan to get in at least 3-4 days or running this week. At least 2-4 miles a day. Today starts the week so I did a 5k around the loop at my apartment complex.
Nike Plus Run- avg 8:59min/mile
Bike- stationary 15 mins

I hope everyone is getting ready for the holiday season. Make a goal!! Keep on training!!!

Plan for the week- run 3-4 days minimum 2-4 miles, Kettlebell sport, bodyweight training, weight training, and some yoga. Lets see what happens!!!

Training 11/15

2011-11-15T23:03:00.001-05:00

Today was a pretty good day but I didn't get everything I wanted to. I didn't workout Monday because of personal stuff but I got a good workout for what it was today. Sunday I did some Vinyasa yoga that focus on back flexibility. Today was a run- 20 minutes 2.37 miles. I moved pretty good. Then some pull-ups and leg raises.
Run 20 minutes- 2.37 miles 8:30 pace Nike Plus Run
Pull-ups 3 x 10 reps
Leg raise 3 x 10 reps

Tomorrow a full workout hopefully.

Week's end update

2011-11-12T19:51:00.000-05:00

Today I finish the week with a day off!! It is much needed, although I could have gotten in a workout my body wanted to rest. Rest is very important so I take the time when I get it. I will start the following week with some good runs outside. I picked up some gear for my outside runs. It is getting pretty cold in the mornings so I have to keep a bit warm. This past week's training looked like this.
Tuesday- day off :)

Wednesday- 1 mile warm-up, Work set: Kettlebell Snatch 16kg 2mins/2mins 20rpm, 20kg 2mins/2mins 16rpm, (black Snatch) 24kg 2mins/2mins 8-9rpm. Swings- 36kg 30/30, 20/20 Freaking heavy! Interval running- 10 minutes 30 second sprint/ 30 second walk 7x.

Thursday- 1 mile warm-up Work set: Kettlebell Jerk 2x24kg 3mins 10rpm, rest 2mins, 2x24kg 2 mins 10rpm, rest 2mins, 2x28kg 2mins 6rpm, rest 2mins, 2x28kg 2 mins 6rpm. OAJ 32kg 15/15, 15/15

Friday- OALC 24kg 12mins, switch every minute, 10rpm. OAJ 28kg 4mins, switch every minute, 10rpm. HR monitor came off and messed me up.

Rest today. Planning out next week. I found a new site that can help me out. Also if you haven't seen it Damien Walters (crazt stuntman/gymnasts/freerunner) made a new show reel. Its insane

Enjoy!!

Training 11/07

2011-11-07T22:33:00.002-05:00

Today was a small test set day. I tested to see where my biathlon is with the 24s. I know I have plenty of work to do but this is a good start back up. I did Kettlebell jerk for 5 mins at max rep and Kettlebell snatch for 3 mins a side at a controlled pace. I didn't want to hinder my training and not be able to snatch so I didn't push it. Training looked like this:
1 mile run- 8:59min Nike Plus Run
Kettlebell Jerk- warm-up OAJ 16kg 12/12 reps, 20kg 10/10 reps, 2x20kg 15 reps
Work set 2x24kg 5 mins (8,8,8,8,10) 42 reps

Kettlebell Snatch- warm-up 16kg- 15/15 reps, 20kg 15/15 reps
Work set 24kg 12,12,12/ 12,12,16 reps

So what I got out of these sets was 1. I need to do some heavy jerks 1 arm and 2 arm, 2. More heavy swing and snatch endurance workouts, 3. Right shoulder needs better alignment and left forearms needs strength.
Good amount of work but I have plenty of time.
Cool down 2 mile run Nike Plus Run

Good workout today, during Kettlebell sets max HR 167bpm, avg HR 126bpm, 639 cals. During my cool down run, max HR 168bpm, avg HR 155bpm, 300 cals. Burned almost 1000 calories.

Run and Active rest

2011-11-06T19:32:00.001-05:00

I ran this morning in the cold air to try something out. I was reading The 4-Hour Body by Timothy Ferriss and came across a section where he talks about the use of temperature to lose weight. Cold temperature can be used to make the body burn fat. I will get more into this later.
So I ran outside this morning with the temperature at 36 degrees. I only did 2 miles being that I trained for the past 4 days and needed some rest. I started out at a normal pace 9min/mile and then sped up to an 8:38min/mile. I noticed my heart rate rising. I reached a max of 174bpm and averaged 153bpm. I was done with the 2 miles in 18 minutes. What was interesting was that I burned 271 calories in just 20 minutes. The cold actually helped me burn more calories than I usually would if I ran on a treadmill.
Nike Plus Run 11/6/11
4-Hour Body

Also started taking cold showers. Day 1

11/5/11 Run

2011-11-05T23:32:00.001-04:00

Today I stayed in and ran 5 miles on the treadmill. I tried to get an average pace of 9 minutes/mile. Total time 45:38. I got pretty close. I burned 729 calories and had a Max HR of 176bpm and average of 145bpm.

Nike Plus Run

Coach Duffey and Scott Tighe MS, Will Metcalf CMS at the WKC World Championships

2011-11-04T23:20:00.002-04:00

Jerk Sets

Scott Tighe

Will Metcalf

Coach Duffey

Training past week 10/31- 11/4

2011-11-04T22:23:00.000-04:00

Here is my training log for the week. It was a pretty good week because I got to do some work with the 28s and a few good runs in as well.

10/31- 4 mile run 44.40 mins, Max HR 174, 572 cal

11/1- Happy Birthday Mom!! Warm-up: 1 mile run, Shoulder band exercises. Work sets: Jerks
2x20kg 3mins 10rpm, 2x28kg 3mins 6rpm, 2x24kg 3mins 8rpm, 2x20kg 3mins 10rpm
Assistance exercise:
OAJ 28kg 2x15/15
Max HR 159, 578 cal
Workout 2- 2 mile uphill walk with weighted vest 31:33 mins, Max HR 156, 346 cal

11/2- rest. long day of work

11/3- Warm-up 1 mile run, Shoulder band exercises, foam roll. Work sets- Jerks 2x20kg 20reps, 2x24kg 4mins 8rpm, 5 min rest, 2x24kg 4mins 8rpm
Snatch 20kg 2min/2min 16rpm, 24kg 2min/2min 14rpm
Assistance exercise Squat/Jump squat 115lbs 5reps/50reps 3 sets
Cool down 1.5 mile jog
Max HR 159, 720 cal

11/4- Warm-up: 1 mile run, Shoulder band exercises, foam roll. Work sets: Jerks 2x20kg 20reps, 2x24kg 2mins 10rpm, 2x24kg 2mins 10rpm, 2x28kg 2mins 6rpm, 2x28kg 2mins 7rpm
Assistance exercises- Swings 20kg 30/30reps, 24kg 30/30reps, 28kg 30reps
Cool down 5 min Jump rope and foam roll
Max HR 164, 513 cal

Tomorrow I have a long run and maybe some GPP.
A lot of things to come!

Beginning the new year cycle!!

2011-11-04T11:25:00.000-04:00

So much has happened since I stopped blogging for the past year. The biggest thing that occurred was the lost of my dad this past summer. He lost his life to dementia. He just turned 59. Also I lose my uncle (dad's brother) to the same illness. Dad, Tio Gil, Tio Ray, and Tio Joey you are forever with me!!

Before all this happened this year I move to the metro area NY/NJ and began working at 24 hour fitness Midtown. The change in location affected everything. How I train and can train. I now work more hours, schedule is all over the place. Training has been very inconsistent. I have only competed twice this year. Not good at all. I switched from biathlon to long cycle due to my schedule. One lift is easier to focus on when you are tired and don't have much time. My best with 2x24 long cycle is 43 reps 8:30mins. I continued for a bit then lost interest when I missed the last two big meets IUKL and WKC worlds. Really huge meets that would have been a great experience being that there were so many great lifters at both events.

So I have rededicated myself to this sport. I missed two team members reach CMS and MS! I have a goal to reach CMS in Biathlon sometime next year. Since I missed the WKC World Championships I have been diligently running and focusing on jerk and snatch. I am still coached by C-Duff. He has helped me the most through thick and think. I will be starting up with him soon again and planning out the year to come and which competitions to enter. Chicago will not be missed in 2012. I will post this week's workouts later today or tomorrow. Testing videos will be starting again as well. On my YouTube page are all my test and training videos when I trained in longcycle.

Training past couple of days

2010-07-29T07:31:00.000-04:00

Tuesday 7/27/10
Morning workout
Jump rope 5mins
Boxing (heavy bag) 4 x 3mins
Speed bag 2 x 3mins
Stretch

Afternoon workout
Jerk 2x20kg 6mins @ 8rpm
Snatch 20kg 6mins @ 14rpm
Swings 28kg 50/50

Wednesday 7/28/10
4 mile run 37 mins
Bike ride 15 mins
Stretch

Didin't lift the bells yesterday because my shoulders were acting up so I pushed my legs and ran. Hitting the bells today.

Slowly starting back up with the bells!!

2010-07-26T22:40:00.001-04:00

After a few days off from lifting and just working on my boxing and restrengthening and stretching my shoulders. I tested myself today. Started back up with an easy set with the 20kgs. No video camera because it was dead. But good work anyways.

Kettlebell Jerk 2x20kg 10mins 6rpm
Kettlebell Snatch 20kg 10mins 12rpm

Oh yeah a cool video from one of the great coaches from the IKSFA
Sergey Rudnev HMS, MSWC

Damien Walters does it again!!

2010-07-22T09:02:00.002-04:00

Here is the Gymnast/stuntman at it again. Here is his 2010 Showreel.

Shoulder injury

2010-07-22T09:00:00.000-04:00

Reently during training I created some bicipital tendonitis on my right shoulder. It came from the increased volume of doing kettlebell jerk and not properly stretching and cooling down. The other parts of recovery (sleeping, suana, contrast showers) I haven't kept up on. As far as recovering now and getting back to where I left off is up to me to rest the shoulder and do some active recovery. Indian club, Joint mobility drills, and Stretch band stretchs and some Shoulder prehab drills with light weight will be on the menu. Also some self massage will help speed the recovery up. Usually it takes about a week to get it back to where it was but thet week off is going to hurt my progress. I'll be smart when I start up. A good warmup and cool down will be required everyday of training.
I will start light possibly with the 16s and/or 20s. I will also only push myself on test days and not on training days. Its not that I won't do the work required on those days but I will be focused on perfecting the technique. Test days are the most important because they set the week up. Training days are also important and it is key to focus on specifics during the week to improve the testing results.

Training

2010-07-15T05:42:00.000-04:00

Tuesday
Jerk 2x24kg 7mins @ 7rpm
Push Press 32kg 12/12
Snatch 24kg 8mins @ 14rpm
Swings 32kg 50/50

Wednesday
Jerk 2x24kg 5mins @10rpm (48reps)
OAJ 32kg 15/15
Snatch 24kg 6mins 18rpm
*Snatch set was going great but ended up ripping my left hand in the end. I didn't get all the reps in but I was close. Training will change from here. I hope it heals in time so I can compete at the worlds but I'll see what happens. There are always more competitions out there.

7/12/10 Test Set...Welcome 28s!!

2010-07-12T22:18:00.000-04:00

Today I started working towards a new level CMS. I started the week testing with the 28s.
Kettlebell Jerk 2x28kg 5mins @ 6rpm
Kettlebell Snatch 28kg 6mins @ 12rpm

Good way to start the week. I was very tired last week so this week should be good!
I need to up my endurance. This weight got me tired quick.

Glad the rough week passed

2010-07-12T21:43:00.000-04:00

Last week I had a tough time with training. I wasn't hitting my recommended reps and time. It was tough. Then I found out that my aunt had just passed. It was a tough time. We were all pretty close to her but we all know that she is in a better place. From that I didn't train Friday so I didn't get the week completed. It was necessary though. So I think I should still update you on my training. Here is what I got done. Next week so training will be good

Wednesday 5/7/10
2x24 Jerks 6 min 8 rpms
32 Push press 10/10
24 Snatch 6 min 16 rpms
32 Swings 55/55

Thursday
2x24 Jerk 5 min 10 rpms
32oaj 12/12
24 Snatch 8 min 13 rpms strict!!!

Volume work

2010-07-06T20:35:00.002-04:00

Jerk 2x20kg 7min @ 10rpm
OAJ 32kg 15/15
Snatch 20kg 8min @ 16rpm
Swings 32kg 50/50

July 5th Test day!!

2010-07-05T19:35:00.000-04:00

I hit new p.r.'s today during the test set. I also received my Inzer design forever weight lifting belt. Boy do belts make a difference. I know why the Russian used them. It was a great buy for only $49. Anyways, back to the test sets. I am still testing with the 24s in the Biathlon. I had a good showing at the Red Barn KB competition but now its time to really step it up. I want to compete in the World Kettlebell Championships in August and have a great showing with the 24s. Then after that begin competing with the 28s and going for CMS. Right now Rank 1 is in the works. Here are the videos from today's sets. Thank you Coach C-Duff for all the help you have given me to get to this level.

Kettlebell Jerk 2x24kg (7+7+7+7+7+7+6+6+6)

Kettlebell Snatch 24kg (55+55)

Training up to the 4th of July

2010-07-05T19:19:00.000-04:00

Hope everyone had a great 4thof July. I was down in Virginia Beach celebrating my cousin's wedding. Joey and Ashley I wish you both the best!! Before I made it down there I got my training in for the week. This is what C-Duff set me up with for the week.

Monday and Tuesday
2x20 jerks 6 minutes 10 rpms
24 oaj 15/15
16 snatch 6 minutes at 15 rpms
24 swings... 50/50

Wednesday
2x24 jerks 5 min 8 rpm
32 oaj 12/12.
20 snatch 6 min 16 rpms
32 swings 50/50x2 (got a lil rip here)

Thursday
2x24 jerks 6 min 7 rpms
32 oaj 10/10 long pause at top 3 secs
24 snatch 6 min 14rpms
32 swings 50/50(couldn't do swings hands were really tender)

Friday
2x24 jerks 5 min 9 rpms.
2x20 jerks 3 min 12+ rpms
24 snatch 8 min 14 rpms
32 swings 50/50x 2 (only one set, hands were tender)

Red Barn Kettlebell Competition

2010-06-29T23:03:00.000-04:00

Off to South Glastonbury, CT to the Red Barn Kettlebell Competition. I made weight at 73kg (160lbs). I competed in the 24kg Amateur Biathlon part of the meet. This was my second time competing with the 24s. My last competition was the Arnold in March and I did ok there. I was coaching myself and it wasn't the greatest way to do it. My old PR was 40 reps 6:30mins in the Jerk and 47/47 6mins reps in the Snatch. After a month of solid training with Coach CDuff and with him being there at the meet was great. I hit a new Pr in both the Jerk and Snatch in competition. In the Jerk I hit 54 reps moving at 6rpm for 9:30mins. I missed a couple reps but I did my best. In the snatch I hit 52reps on R/ 48reps on the L. I would have done more but I did rip my right hand and then left I was off my count and didn't even it out. I am almost at the full 10mins with both the jerk and the snatch. It was great to have CDuff there to motivate and encourage me and my teammates through out the competition. I did get second place but my teammate Scott Tighe got first in the 73kg class. We were the only two there. He hit 80 reps in the Jerk and 63/55 reps in the Snatch. Outstanding job for only training for a couple months with CDuff. Will Metcalf and Coach CDuff hit 100+ reps in the Jerk. The snatch set was a bit different with Will losing his grip on the switch it through things off but he did amazing in his jerk set.
Here are the 2 clips of my jerk and snatch set.

Final Taper

2010-06-29T21:25:00.000-04:00

Alright even though the Red Barn Competition weekend has past I wanted to finish the taper week I had. It was short. Two money sets and that was it. After that I controlled my intake so I could make the 73kg weight class.

Final workout before Competition
Jerk 2x24kg 7mins @ 6rpm
Snatch 24kg 8mins @ 14rpm

Sauna really helped out with the last pound to make weight.

Final Taper Day 2

2010-06-22T23:00:00.000-04:00

Today was a good workout...still only a couple pounds away from weight. I see no problem making it. Today's workout:

Kettlebell Jerk 2x24kg 5min @ 8rpm
Kettlebell Snatch 24kg 6min @ 15rpm

Con't Tapering

2010-06-21T23:15:00.000-04:00

Kettlebell Jerk 2x24kg 6min @ 7rpm
Kettlebell Snatch 24kg 6min @ 15rpm

Felt really good but a bit tired from the long day....Oh yeah 5 days and 3lbs to go.

Tapering Down...only a few days left.

2010-06-19T19:31:00.000-04:00

The red Barn KB Competition is only 7 days away. I am getting ready for it. I've increased my running a bit to help get my weight down. I am also implying use of the sauna to help drop the 7lbs I need to make the 73kg weight class. Friday's workout finished off the week pretty good. I felt strong throughout the entire workout. It mush have been the rest I got from the night before. But anyways good workout. And today I did some running and stretching. I did 3 miles in 26mins which is nice but I can probably go longer in fact i should but I'll wait till after the competition. Right now I am in taper mode. Not a lot of work ahead of me just more recovering. I have an idea of what I would like to do on Saturday but I'll know more that day. Here are my workouts from the past couple of days including today.

Friday 6/18/10
Kettlebell Jerk 2x24kg 7mins 6rpm
Kettlebell Snatch 24kg 6mins 15rpm
Swing 32kg 50/50 reps

Saturday 6/19/10
3 mile run
Handstand and Planche training- Isometric holds
Stretching

Taper Day 2: Not great but not bad for today's workout.

2010-06-16T21:50:00.000-04:00

So dealing with today's workout was pretty good but not the best. I had a little blister that opened up on my pinky side mid hand. Nothing to bad but just made the area sensitive so for the snatch set it was a pain. I have to redefine my technique so I am using my OK grip more and more. So today's workout was this:

Kettlebell Snatch 24kg 2mins L/3mins R 15rpm
Kettlebell Jerk 2x24kg 6min 6rpm

Here is the video of my jerk set. I have some things I need to work on and make the technique better.

Tapering begins!!

2010-06-16T09:55:00.000-04:00

With the Red Barn Fitness Kettlebell Competition just 2 weeks away Coach C-Duff started my taper. I have never really tapered for a competition but for right now why not. I want to do my best at the competition so this taper will definitely help. Here is the workout.

6/15/10
Kettlebell Jerk 2x24kg 6min 6rpm
OAJ 32kg 12/12reps
Kettlebell Snatch 24kg 6min 15rpm
Swings 32kg 50/50

Not bad for Tuesday's workout. I also added in some running afterwards. On a side note I had a little blister form and had to pop it so it wouldn't tear today. I'll patch it up for today's workout. Shouldn't be to bad!

6/14/10 Test day

2010-06-14T21:30:00.000-04:00

Today I did my usual testing today for the Kettlebell Jerk and Kettlebell Snatch. I am still working with the 24s. I hit a new PR in the Kettlebell Jerk and in the Kettlebell Snatch I maintained the 8 minute mark. Here are the videos

Kettlebell Jerk 2x24kg 9min @ 6rpm
Kettlebell Snatch 24kg 8min @ 12rpm

6/9/10 Training

2010-06-10T09:37:00.000-04:00

Had a short workout juts going through the motions and refining technique with the 24s.
Warm-up: Jog 1 mile, Joint mobility and Stretching
Kettlebell Jerk 2x24kg 6mins 7rpm
Kettlebell Snatch 24kg 6 min 14rpm
Swing 32kg 50/50reps
Pull ups 1x10

Stretching

Really worked on my snatch technique and will continue to do so today. It feels like my strength in the over head position isn't there. I tend to tire out unless I get to lean away and I need to be a bit more flexible on the right side so my arm lines up correctly. Here is the video

6/8/10 workout

2010-06-08T22:23:00.000-04:00

Kettlebell Sport Jerk 2x20kg 6min @ 9rpm
OAJ 32kg 14/14reps
Kettlebell Snatch 20kg 6min @ 16/17rpm
Swings 32kg 50/50reps

Interval running- 1min/1min wind sprints

Monday Test Day!!

2010-06-07T21:54:00.000-04:00

Today was a pretty good test day. Felt great this morning and just before I started my test. I started with the 2 x 24kg kettlebell jerk set. Everything was going great till the 6th min...the hell visited my forearms. My drop was getting messed up, forearms were getting tired nothing good. I stayed in it for as long as I could get a rep out. I did my best as I could and reached 8 minutes @ 6rpm. I don't think I got 48reps but close enough. Time is the most important right now. So I am back to where I left off a couple weeks ago. Not bad though. Now on to the kettlebell snatch set. Started off pretty good. My right forearm even though feeling fatigued I was going good. Till I was on the 5th minute. I got a bit greedy and wanted the full time and accidentally tapped the bell on the floor...SET OVER!! That's what set in my head. I continued the set but I was mentally messed up. I did on;y a few minutes on the left then shut it down. It's a BIG no no to touch the bell on the floor but these things happen. Good thing it was just practice. So here are the sets.

Kettlebell Snatch 24kg

Kettlebell Jerk 2x24kg

Friday's Workout...

2010-06-06T17:48:00.000-04:00

I figured I would post Friday's workout before I test tomorrow. It should be a really good test set being that I have trained hard this past week and the weeks before.

Kettlebell Jerk 2x24kg 5mins 7rpm
OAJ 32kg 12/12 reps
Kettlebell Snatch 24kg 8mins 12rpm
Swing 32kg 45/50 30/30 starting on the left.

Here are the work set videos

Kettlebell Jerk

Kettlebell Snatch

Good workout

2010-06-03T21:40:00.000-04:00

Warm-up 1 mile Jog
Kettlebell Jerk 2x24kg 5 min 7 rpm
Kettlebell Jerk 2x20kg 3 min 10 rpm
Kettlebell Snatch 24kg 6 min 13 rpm
Swing 32kg 50/50

Good work today. The run in the beginning definitely hit my legs so I won't be doing that tomorrow til after the workout.

Here are the videos from today.

A good bounce back workout!!

2010-06-02T20:22:00.001-04:00

Warm-up 1 mile jog
Kettlebell Jerk 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12 reps 2-3 sec hold in lockout
Kettlebell Snatch 20kg 8 mins 15rpm
One arm Swing 32kg 50/50
Cool down 2.25 miles

Working on some stuff. Mostly the rack position in the Jerk. I waste a bit of energy and always adjust when I setup for the next rep. Tomorrow, when I am back with the 24s I will make sure I drop back down into the rack correctly so I don't have to waste movement and energy to set up. Should be a nice set tomorrow.

Down but not Out!! not so good test set today!

2010-06-01T21:45:00.000-04:00

Today was my test day being that Monday was Memorial Day. I want to thank the the troops that put their lives in danger for our freedoms here at home. I am sure we know someone who is enlisted or has been. To my Friends and Family Thank You! So back to today. It sucked big time! I was waiting all weekend for this set. I looked at others who are coached by Chris and saw they are having great results. People are reaching PRs left and right. I was very anxious to get back and test. My mind played a game with me. In the end I didn't reach my goals for today. Here are results from today's test.
Jerk 2 x 24kg 6:30 mins @ 6 rpm
Snatch 24kg 8 mins @ 12 rpm

"Unless you're willing to have a go, fail miserably, and have another
go, success won't happen." Phillip Adams

I have failed and I may again and again but I won't quit. I know my goals and I will get there no matter what. There is no stopping. I have a great week left of work to do and I will kick ass Next Monday when I test. Look out!!

Mid Week Workout

2010-05-27T22:59:00.000-04:00

Kettlebell Jerk 2x20kg 7mins 8 rpm
Kettlebell Snatch 20kg 8 mins 15rpm
1.5 mile jog

Great workout today. I felt really good. I taped today's workout to check the technique.

Kettlebell Jerk 2x20kg

Kettlebell Snatch 20kg

Today's Workout

2010-05-26T23:53:00.000-04:00

Jerk 2x24kg @ 5 mins 6 rpm
Jerk 2x20kg @ 3 mins 10 rpm
Snatch 24kg @ 6 mins 12 rpm
Swings 32kg 40/40

Snatch Set 24kg

Jerk Set 2x20kg 3 mins 10 rpm

Today's Workout

2010-05-25T20:55:00.000-04:00

Back to the grind. Starting this week where I left off last week. Tomorrow will change that.

Jerk 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12
Snatch 20kg 6 mins 15rpm
Swing 32kg 40/40

New PRs with the 24s

2010-05-25T05:25:00.000-04:00

Yesterday was a big test day. I had been gone for 5 days which hindered my training a bit. I got back on track and trained for 2 days then rested again for 2 days. On Monday I tested my Biathlon preformance. I hit new PR's with a bit of rust attached. In the Kettlebell Jerk I reached 8 minutes moving at 6 rpm (total 48 reps 10 away from my goal). In the Kettlebell Snatch I reached 8 minutes moving at 12 rpm (48/48 reps, 7/7 reps away). I plan on making it to the end very soon. Its a tough looking week ahead so next monday should be very good. I will also be staggering my Lung Massage runs along with some speed runs. I am preparing for the Orange County Classic 10k run. I want to beat my previous time of 56 min 4 sec. So we'll see what happens there. Here are my two test sets from yesterday, Enjoy!!!

2x24kg Kettlebell Jerk test set

24kg Kettlebell Snatch test set

Back from the West Coast!

2010-05-20T23:51:00.000-04:00

This past weekend my girlfriend and I took a trip to the San Diego to vacay away from everything. We needed a little break from stuff. We took and extended weekend staying from Saturday to Wednesday. So today I got back to my training. Five days feels like a long break from GS training but it was well worth it. Kayaking in the Pacific, checking out the San Diego Zoo, enjoying tacos and margaritas I can't complain but now back to work!!
I started back with the training set I was doing last week. I missed this weeks test day so I will have to wait for Monday to see where I am at. I need to catch up. A few people are ahead of me and I can't let them past me. This is good for me though because I am hungry! I thought i was before but now I really am. Training can be tough and I can do it great but the work really comes down to the test days. They determine my work for the week. I have two test coming up. I recently signed up for a 10k race on June 12th, The Orange County Classic, which I need to get ready for and I also signed up for IKFF Red Barn Kettlebell Lifting Meet June 26th. Both are good challenges and I hope the Kettlebell meet will help me prep for the WKC World Championships in Chicago in August. So I have all that going for me so training will be fun. Everything I will be doing will have a reason. So let all this fun training begin all over again :)
Today's Session:
Jerk set 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12 reps
Snatch set 20kg 6 mins 15 rpm
Swings 32kg 35/35

Similar workout tomorrow. I will crush it (way some ppl say it) I plan on excelling in this sport. I am my only competitor!!

Workout from past couple days

2010-05-13T05:32:00.000-04:00

5/11/10
Jerk 2x20kg 6 mins @ 8rpm
OAJ 32kg 12/12
Snatch 20kg 6 mins @ 15rpm
Swings 32kg 2 x 25/25 non stop

5/12/10
Jerk 2x20kg 6 mins @ 8rpm
OAJ 32kg 12/12
Snatch 20kg 8 mins @ 12rpm
Swings 28kg 25/25, 32kg 25/25

Had overall good workouts. Tuesday I was more tired than wednesday's workout. I pulled off an 8min snatch set which felt pretty good. I worked on a few things and it seemed to help out. Here is the video of the 8 min set.

New PR in Kettlebell Jerk w/ 2x24kg

2010-05-11T05:26:00.000-04:00

Yesterday I hit a new PR in the Kettlebell Jerk with 2 x 24kg. I was able to get to 7:30min hitting 45reps. My previous best was 43 reps in 5 mins. I am getting closer and closer to a full 10 min set. That will be a very good day. Only sad part yesterday was my Kettlebell Snatch set. Still hit 6 mins but didn't get any further. My technique did get better tho at least on my left side. I have a nice tough work this week so I will have to recover to get in all the work Chris wants me to do. Here are my two test sets.

Kettlebell Jerk Test set

Kettlebell Snatch Test set

Muscle Soreness Recovery with Contrast Showers: GoArticles.com

2010-05-06T06:20:00.000-04:00

Muscle Soreness Recovery with Contrast Showers: GoArticles.com

Training Day 2

2010-05-05T21:14:00.001-04:00

Jerk 2 x 20kg 5 mins @ 8 rpm
OAJ 32kg 10/10
Snatch 20kg 6 mins 14 rpm
Swing 24kg 50/50

Jerk Set

Snatch set:

Notes: Jerk Set: Felt good. Worked on explosiveness and got under the bells quick. Forearms were starting to get tired but I was adjusting the grip position. I would alternate from handle resting against the heel of the palm and forearm in rack to lifting the bell with the heel of the palm into.
OAJ : Again good feeling good lock out. Little pressure on the right wrist nothing major. I just think it from my forearms being tired.
Snatch set: I felt my right shoulder was getting tired so I had to find the alignment again. Right forearm was tired so it affected my elbow just feeling the weight a little more than usual. Nothing related to injury. Left side felt much better. I feel my technique is better on my left than my right especially when I get tired. Worked on the breathing and expanding the lungs when I stand up.
Swing were good. Got a numb feeling on the right from holding on. Left hand was sensitive (callous area) and I had to put the bell down at around rep 42. but I picked it up and finished the 50.

Training Day One: New beginning

2010-05-04T20:45:00.000-04:00

Jerk 2 x 20kg 5 mins 8 rpm
OAJ 32kg 10/10
Snatch 20kg 6 mins 14 rpm
Swing 24kg 50/50

Notes: Workout felt good today. Chris told me that this will be my workout for the week. The plan is to continue to fatigue myself every day so I am force to fix my technique. The more tired I get, the more focused I can be on my technique. Jerk felt good. Snatches were good. I did have a little pain in my elbow but I had dislocated my left elbow when I was 21. So it gets irritated every once and a while when I do snatches. Swings were a surprise to me. They kicked ass. My forearms were on fire but its great to work on grip strength. I used a sauna and hot/cold shower to recover so I won't be to sore or tired.

New Start!!

2010-05-03T21:48:00.001-04:00

Today I started my training with Chris Duffy from the American Kettlebell Club. He saw my video of my 3 min sprint set and decided to give me some pointers. After that he asked if he could train me and if nothing changed then I can stop. So today was the first day TEST DAY. How long could I last with 24s in a 10 min Jerk set and Snatch set. I was hoping I would do good but I think I did alright. I usually move at 8 to 10rpm in the jerk and 16-18 rpm in the snatch. Be that I don't last the 10 mins I do move quick. Today was a bit different. I was instructed to move at 6 rpm in the jerk and 12 rpm in the snatch. Boy did I find some weaknesses!! But this was something good. I now know where I need to strengthen my technique to improve my numbers. More to come while on my journey.

Jerk Test Set 6 mins @ 6 rpm 2 x 24kg

Snatch Set 6 mins @ 12rpm 24kg

Working on stuff

2010-04-30T08:02:00.000-04:00

Training:
Jerk 2 x 20kg 7 mins 6 rpm
Snatch 20kg 6 mins 12 rpm
OAJ 28kg 10/10
Swing 28kg 20/20

Resting up till Monday. A new beginning will then. More Details to come.

Double sessions 4/27/10

2010-04-27T23:34:00.003-04:00

Morning session:
Jerk
2 x 24kg, 2 x 3mins 10rpm
28kg, 15/15
Swing
32kg- 25/25

Assistance Exercises
Standing Long Jump w/ jumpsoles: 20reps
Squats on jumpsole @ 95 lbs: 3 x 10

Afternoon Session:
Interval Spinning Class: 1 hour
Run: 1 mile
(legs cramped up)

Use a foam roller, then sauna, then hot and cold shower*
*more to come on different recovery methods!!
Some of the gadgets I used: Hang Ups, Indian Clubs, Massage Stick, JumpSoles, Tennis balls for trigger points and t-spine mobility.

Shout out: Singer Jody Weatherstone

2010-04-27T07:53:00.000-04:00

Jody is one of my clients and a frequent Kettlebell Class attendee. She has been improving her strength and flexibility throughout the time she's attended class. Kettlebells has opened doors for her taken her to a fitness level she didn't expect.

Here is the link to Jody Weatherstone
Check out her site. She has a tremendous voice!!

2010-04-26T22:40:00.000-04:00

Warm-up: Stretch bands, Indian Clubs, T-spine mobility drills

Workout:
Jerk: 2 x 24kg 4.5min @ 6 rpm( lose the grip on the R)
Snatch 20kg 4 mins 16rpm
Jerk Assist: 2 x 28kg, 1 x 15, 1 x 10
Swing Assist 32kg, 2 x 15/15
Farmer's Hold 2 x 32kg, 2 x 45sec
COC #1 1 x 10/10
Back Bridge wall walk 1 x 10

will get the jerk set tomorrow for longer and try the 24s for the snatch. Tech is getting better.

Valery Fedorenko Interview by Maya from the Ice Chamber

2010-04-24T09:54:00.000-04:00

It is a great read, with an insight into the mind behind the World Kettlebell Club & American Kettlebell Club. I highly recommend it, as it puts many things into perspectives with regards to being a champion, rank tables, directions for the future of GS and so on…(picture: Cert of Master of Sport)

Maya: Describe some aspects of your childhood that led you to Kettlebells. Did you play any other sports or consider yourself athletic as a young man?

Fedorenko: I’m not sure I considered myself athletic when I was young. Actually I wanted to be strong and athletic, so I turned to kettlebells. I was an active kid but most of my friends were naturally stronger than I was, so it was some motivation to make this skin and bones into something. As for other sports, I did attempt acrobatics, doing flips, jumps and such until I broke my arm. I guess it wasn’t for me. I do remember having to work with a really weak left arm after the break, but even though it’s not my dominant arm, I made it equal or even better than my right with the kettlebell. It didn’t heal straight, but maybe it healed stronger, I don’t know. I also did some Martial Arts training and some Boxing. I just figured kettlebells were more healthy for the long term, and I’ve since realized it’s true. Recently I reconnected with some of those guys that used to be stronger than I was. It was a shock for me to see them, but unfortunately some of them can’t even safely exercise they are in such poor health. There are a lot of things that contribute to such conditions, but I remember when they stopped being physical and active, it was about the time I considered myself just starting.

Maya: At what age and from which organization did you first earn Master of Sport in the Biathlon? What were your numbers then? How many years did it take you to achieve that rank?

Fedorenko: I was 16 yrs old when I did the required number of repetitions 45 Jerk and 45/45 Snatch, but when I was 17 I got the official paperwork from the Ministry of Sport Department USSR/Moscow. Around that time my best was 68 reps Jerk and 55/55 Snatch, as well as 46 LongCycle at body weight of 68kg with 32kg kettlebells. I was a pale skin pink cheeked kid still [Valery laughs]. Actually from that point on I was practically doing Master of Sport numbers in the gym everyday because I began professional training then and had bigger goals, like Champion. This is when I started to get creative with my training. I felt like I knew nothing about kettlebells at that point, and I was right. I kind of “began” kettlebells when I was 12 years old, but it was not serious. Then I was more into juggling kettlebells and putting together routines with my friend for the girls in our building. It was like a show. I wasn’t thinking about Champion anything and didn’t even think about Master of Sport or understanding what it meant until 15 years old. So, I guess you could say it was a few years of training to get to Master of Sport, which I think with enough commitment and a good coach, anyone can do.

Maya: Many people do not know that you’re also ranked MS World Class in the Long Cycle. How did you make the time to train for both Biathlon and Long Cycle?

Fedorenko: Everyone on the team would spend four months out of the year on LongCycle and eight months training for the Biathlon. We competed together in the LongCycle one time per year between 1990 and 1996 so I trained for six years at the professional level.

At 75kgs, Valery had to compete against lifters 10 pounds heavier to become the 80kg World Champion and an Honored Master of Sport by the age of 20. “To get somewhere in life, to be Champion for example, I knew I had to pay the price.” -VF

Maya: I always thought you trained alone. Please tell us more about your team.

Fedorenko: Yes, well, at first I was invited to live at the Olympic Development Center by the Minister of Sport Department of my country [Kyrgyzstan]. The Minister was an Olympic gold medalist in 1980 and he helped me a lot actually because I was able to study, train, and live there for one year with the other weightlifters and national athletes from other sports. I took lots of classes and had to eat special food like them, but I was the only kettlebell lifter. By 17 years old, I went on my own living in an apartment because I was paid by the government to train with kettlebells professionally. The apartment was kind of like a special gift too. The Mayor of my city invited me to live there after I won a few important competitions. I wasn’t rich, but it was enough to get by. I trained as a member of the national team with six other kettlebell lifters twelve times per week because we trained twice each day. Three hours in the morning between 9 and 12 noon and then four hours in the evening from 5 to 9 o’clock, six days a week. That’s what was different about training at the professional level; we were always together as a team. It made training easier. At home alone is not easy.

Maya: So you were training seven hours a day / six days a week before the age of 20. How did you handle all of that responsibility as a young man?

Fedorenko: I clearly understood that I had to decide whether to go party, have fun OR go train. I decided that first I had to become somebody. I needed to get some titles and keep working hard. After that, maybe, I figured I could have more fun, but I never worried about that really. To get somewhere in life, to be Champion for example, I knew I had to pay the price. I didn’t have to go anywhere; I didn’t have to drink or go to the night club to find out what I wanted and needed to do. I had to have discipline with my schedule like 100% of the time. That’s THE secret. [Valery laughs] Training needs to be stable. It’s like 50% of your results actually. A lot of people don’t realize that a stable training schedule is that important.

When I first moved out on my own as a teenager, my mom tried to surprise me by knocking on my door at 8 o’clock in the morning one day. When she realized I wasn’t there, she got upset and went straight to the gym to give my coach a hard time, thinking I had not slept at home the night before. But then my coach, Filikidis, told her that I was already five miles into my morning run! [Valery laughs] You see, nobody controlled me. I already had the discipline. For sure, I was always in bed before 11 o’clock at night because I knew I had to train in the morning. Not everyone can handle that lifestyle. I think most World Champions are just not normal people. You may see them happy and smiling on TV, but you have no idea how hard they are working everyday. I’m thinking normal people naturally want to have more fun in life. [Valery laughs]

Maya: How does one earn an “Honored Master of Sport” rank? Are there many Honored MS ranks issued today? At what age did you earn the title?

Fedorenko: Well, several things are considered, such as level and multiple champion in your sport. For example, Olympic Champion, World Champion, European Champion, National Champion and so on. I think that me being the first 80kg World Champion and having had very high results and records at a young age contributed to that decision. There are not many Honored Masters of Sport in kettlebell lifting in the history. The USSR took this title seriously, and I assume Russia does today. In fact, many Distinguished Masters of Sport are given for special contributions to various sports, but an Honored Master of Sport must be eared on the platform. You don’t even have to be Master of Sport to get the Distinguished MS Title. So, if Arnold Schwarzenegger comes to WKC Worlds in Chicago, I would present him with Distinguished Master of Sport without him touching the kettlebells, but he would have to train really hard for Honored Master of Sport [Valery laughs]. I was 20 and under when I did these performances that allowed me to be considered for this title and send in the application for processing, but 21 when they finished it. Don’t get me started on bureaucracy in the USSR then…

Maya: Please describe your most significant achievement.

Fedorenko: My most important achievement was realizing my goal of coming to the USA in 1999 and bringing the kettlebells to this country. Now, I just keep living this and want to do more and more.

Maya: What Personal Record are you most proud of?

Fedorenko: Snatch 110/110 with a 32kg kettlebell, because it’s still a respectable number even for Super Heavyweights today. But I was just 75kg when I did this. I almost can’t believe this myself. At 36 I look at young guys now and think about what I did at their age. I was an intense young man. I think I just didn’t know how impossible it was supposed to be, what I was doing.

Maya: Will you ever compete or attempt a world record again?

Fedorenko: For my personal ego or ambition, no, I have no feelings to compete or win now. I’m not too old, but I have a different goal. I want to popularize this kettlebell as one of the greatest fitness tools someone can choose. I like to coach other athletes too, and I like to feel free to give all my secrets so that their win is also my win and our organizations win. If this country needed me, for example if kettlebells became an Olympic Sport, I would go compete for Team USA if asked. I think I would need 8-10 months of hard training to get back to my past level, or even higher. I have an advanced program that I never got a chance to try. So, if I didn’t make the team I’d for sure coach it!

Maya: Describe key areas that are unique to the WKC Rank System?

Fedorenko: Many people do not know that I was Vice President in the International Federation. So when it came to developing a rank system, I considered all the things of the old system, both positives and negatives. I used insight from my experience as athlete and board member to make a rank system that was safe, productive, and logical.

The USSR had, and Russia and other republics still do have, an abundance of 16, 24, and 32kg kettlebells. By way of system, they had to work with those kettlebell weights in their rank system. In the USA and now the rest of the world, we have produced in mass professional kettlebells in the same size and shape from 8kg up to 32kg, and actually up to 48kg. The WKC Rank System is actually more applicable to Kettlebell Sport. Our upper ranks are very similar to the standards of many Russian federations, but the lower ranks and the ranks of women are different. In the Russian federations relatively strong people who never touched a kettlebell before could have the strength for a pretty good rank. For example, they could have the strength to LongCycle 15 reps without any specific practice and get a mid level rank. This is not right. It doesn’t reflect much power-endurance or skill in kettlebell lifting. Actually, some of these same people could not perform a lower rank which requires many more reps but with 24kg kettlebells, so the system does not follow logic. Our rank system with World Kettlebell Club is easy to understand, has clear progression and is much safer. We basically have a target number of reps that is considered applicable to your weight-class, and you progress in rank by achieving those reps with the next kettlebell by 4kg increments. Men start with 12kg, and move to 16, 20, 24, 28 and 32, but target the same number of reps.

We also made some strides in Kettlebell Sport for women on several fronts. One is we added One Arm Jerk to the Snatch to make a Womens Biathlon. We also introduced One arm LongCycle so that women can choose a single, but complete exercise to contest. The Russian federations used just 16kg Snatch for women for the few years they allowed women to compete there. We saw right away when creating our rank system that 16kg was just not enough weight to hand out Master of Sport ranks, and it made judging practically impossible since women quickly surpassed the speed at which reps could be clearly fixated and counted. So, we moved the Master of Sport rank to 20kg. One of the Russian federations has moved the women to 24kg Snatch only, but this seems illogical and for sure premature. To make my point as to why is rather easy. Just take Snatch since we have the most data with that lift and Russians are only allowing women to do that lift in competition. To date, just a handful of men including myself, maybe 5 or 6 have done over 100/100 reps with a 32kg Kettlebell. Hundreds maybe have done 90/90 reps, and thousands upon thousands have done 80/80 or so reps. To date, no women have done 100 reps each hand with 24kg Snatch. Actually, we have no women who have shown us over 100/100 reps with even 20kg. The absolute record for a woman with 24kg in Snatch is not more than 80 reps each hand, and that’s just ONE woman. A few others are close to that, but it is so far from the comparable class of men that it is a dangerous and ill-conceived notion. Should the sport for women be more leaning towards strength than endurance than it is for men? For the growth of the sport, we feel not. It should be as equal as possible. I urge any organization to reconsider that direction and adopt the 20kg for high level women until they have several who can do over 100 reps each hand with that weight. Still, we do not feel our rank system is set in stone either. It will continue to be revised and updated based on records and statistics in the future.

Maya: Why do you believe in issuing a low-hand score?

Fedorenko: There are so many reasons why low-hand scoring has been chosen for WKC that it would be hard to explain all the intricacies here and now. Simply stated, I consider it more sophisticated, so therefore more rich. It’s healthier to balance the body. In bodybuilding, symmetry is valued for aesthetics. I believe for this Sport, balance should be valued just as highly but for fitness reasons. We consider this a Fitness Sport. That is, a sport that tests fitness on many levels and at many points, one of which is health. Basically, the more perfect the athlete is, the better they can perform. It’s good to train this way, and the rules you are required to contest by will dictate that training. It is my experience that it is possible to balance almost perfectly. If there is a problem with one arm then it reflects imperfection in your body and/or your training. For sport sake, it’s more tactical and more difficult to balance hands. You have to use your head to plan when to switch hands, and then have the mental fortitude to match that hand. If you do not have this responsibility, it takes away an element of the sport. Also, a more balanced athlete that has been competing with the low-hand score system can always go down to an unbalanced performance/meet, but an unbalanced athlete has a harder time coming up to a more challenging lowest-hand scoring system. In other words, it is lower level athletes or inexperienced decision-makers that could have a problem with low-hand scoring. It identifies weakness, and some don’t like that one does not have to look far in other sports that overuse or favor one arm like arm-wrestling or baseball where pitching creates a less than healthy situation sometimes. These sports do not claim or focus on health and fitness, which is fine, but we do. Besides, if someone wants to perform a feat of strength, they can show how strong their single arm is, and I’m ok with that. When organizing a sport to grow within the masses to have thousands and thousands compete for the same goal, one that has so many health benefits, it makes sense to me to have it in the rules to find and present the most healthy specimens.

Maya: What other lifters have matched or surpassed your total in the Biathlon?

Fedorenko: No one has beat my record under the same circumstances. The original Kettlebell Sport system required weigh-ins same day of the competition, just a few hours before sometimes. Now they have changed this and do it 24 hours or more before the performance. This allows otherwise heavier lifters to enter different categories. It’s equal for them now who are competing, but you can’t compare the records of old with these people in any category except Super Heavyweights. I was about 75kg most my professional career, but then we did not have a 75kg class for some reason. I competed with guys 10 pounds heavier than I was, and now they are comparing my record to guys that could be even 15 pounds heavier. Actually, then I surpassed even 90kg lifters, so that’s over 30 pounds difference. They also originally had the lowest-hand scoring on Snatch, so it was harder. I did 225 reps total (127 Jerk and 100/98 Snatch) which was only surpassed by Mishin who was over 100kg. I’m happy with my result and how it stands even with the looser rules of today in the Russian federations.

Maya: What contribution to Kettlebell Sport are you most proud of?

Fedorenko: I would say the creation of the American Kettlebell Club and World Kettlebell Club Systems. I’d love to coach more athletes, but what is more rewarding is having a system that allows us to instill good coaching and proper technique in others so they can go out and duplicate it in a geometrically progressive way. We take the many trainers who desperately need a safer and more productive way to use this so called “hot tool,” the kettlebell, and give them what they ask for. It further filters down to more heavy duty coaches who need to enhance professional athletes of other sports, and then moves into the Kettlebell Sport enthusiast that wants the most from the kettlebell for themselves or those they wish to coach themselves. It’s really beautiful how it’s turning out. We can give ultimate fitness, ultimate performance, and even ultimate Kettlebell Sport results, all from the same system. So basically I am happy that a new way to finance the sport has been created by fitness, and all of them can get along, understand and respect each other.

Maya: List five of the greatest kettlebell lifters of all time:

Fedorenko:

1. Ivan Denisov

2. Fedor Fuglev

3. Sergei Mishin

4. Roman Mikalchuk

5. Fedor Usanko

Maya: What attributes do great lifters have in common?

Fedorenko: Patience and focus are big ones. I think great lifters must be eager to do well, but have to be patient to wait for it, and focus hard to achieve it. Without stability, a kettlebell lifter will not get far. A chaotic life or mind will not work after a certain level. Sometime during the early steps of kettlebell sport lifting, a great athlete must become a fanatic for this sport. They cannot be in it for money because money can’t make you work this hard. I’m always happy to find that the greats are always humble. They talk about what they did, and they are proud of it, but they know that there is someone out there, many in fact, that have the same ambition, skill, capacity, reason etc. to do the same or better. When they meet their likes, they respect them because they know what kind of people they are. Arrogance has no place in this sport. I’m always aggravated by those who call out what they will do at some future date. When some inexperienced lifter calls out a feat that only 5 or 10 lifters have ever done, not even coming close in training, and then shows way less than what they “projected,” they disrespect those that did that level and themselves. I try to teach my students to keep ambition and dreams inside and in check until you achieve something. Make public announced estimates smaller than what you actually do on the platform. It’s a trait among all greats.

Training 4/23/10

2010-04-24T07:14:00.000-04:00

KB Jerk session
2 x 24kg, 3 x 3mins, 6rpm
2 x 20kg, 3 x 1 min sprint 16-18 rpm
28kg OAJ, 1 x 15/15
4 miles- Elliptical

Back to where I left off!!

2010-04-20T22:26:00.001-04:00

Training 4/20/10

Jerk Set:
5 mins 2 x 24kg 7 rpm
2 x 1 min 2 x 28kg 10 rpm

Leg Strength:
Zercher Squat 95 lbs 2 x 12 reps
Jump Squat 185lbs 3 x 20

2 mile run 17:36

4/16/10 Training

2010-04-16T19:50:00.000-04:00

Warm-up:
T-Spine mobility, shoulder stretch band, walking lunges

Workout:
Kb Jerk, 2 x 24kg 3 x 3mins 6rpm
Kb Snatch, 24kg 2/2 mins 14rpm
OAJ, 28kg 12/12 reps

Notes: Jerk set went well. I will up the the reps to 8rpm. Snatches went well using the hook grip when I needed it. I did rip a callus on my right but nothing bad enough to inhibit further training. I am still refining the snatch tech with the heavier weight. I video taped the jerk sets to check my triple extension and lockout. I will further examine what I need to do to make my movements more efficient.

Kettlebell Sport Lift: Jerk

2010-04-13T22:24:00.001-04:00

4/13/10 Training

Warm-up:
Jerk 20kg- 10/10
2 x 20kg 10 reps

Work sets:
6 mins 2 x 20kg 9rpm 55 reps
3 x 1 min 2 x 24kg- 8 reps, 2 x 28kg- 6 reps, 2 x 32kg- 6 reps
3 x 1 min Sprint 2 x 20kg- 14, 14, 14 reps.

Felt pretty good most likely working with 24s tomorrow and getting in some snatch work. Recently found this video on youtube.

I'm guessing this is what sprints are suppose to look like. One day I hope to have this kind of speed/endurance with the 24s. This type of technique is what I am working towards. Lots of hard work ahead!!

Part 2 of 3 Notes from Steve Cotter Master Class

2010-04-13T12:03:00.000-04:00

Jerk

Steve talked about efficient movement here as well. He wanted to emphasize leg drive. The body position that he gave us was for our feet to be slightly pointed out so we can get better use of our legs. From steps to get into the right position:
1. Bring bells to shoulder before racking.
2. Handle over handle with a hook grip on the top handle. Try to not let the bells separate. Handles on one plane.
3. Lower elbows to rack position.
4. Feet are slightly open to allow body to drop straight down. Maximum use of legs during the lift.
5. Small squat down, explosive rise, up on toes then for 2nd dip drop heels and shoot the butt back
6. Arms stay close, no rotation in the handles. They go straight up for lockout then drop straight down into rack. Relax the hands to separate them as they go up.
7. During the drop, one hand move slightly earlier than the other to ensure handles land in one plane and back into rack.
8. Legs absorb the bells.

Assistance Drills

Box Jump Squat
Squats with bells in Rack position
One Arm Heavy Jerk
Barbell Squat Jump
High rep Back Squat
Rack hold/Over head hold for time

Long Cycle

Cleaning the bell(s)- Steve talked about keeping the handles straight here during the swing. No rotation needed here similar to the snatch. Minimize movement and use your energy efficiently. Remember the hip drive to accelerate the bells and instead of cleaning the bells to your shoulder each rep, clean them right into the rack. Handle over handle. Then from there perform the Jerk. On the drop no need to rest in rack position just continue back into the swing and rest on the up when you re-rack the bells. From there the Jerk is the same movement as stated above.

Steve made us do some density training and he talked briefly on that. He gave a high set high rep workout. 8 sets 15 reps with a minute or two in between sets. Enough to get our heart rate down to 120bpm. At the end of the set we did a total of 120 reps of long cycle.

Set up of a training schedule. It really depends on the person's schedule and what their goals are. If you can plan when you will be competing you can separate your Jerk and Snatch workouts developing technique and endurance. As competition time gets closer you can begin to combine the two skills. So a split workout week would look like this: Monday and Thursday Jerk emphasis, Tuesday and Friday Snatch emphasis. Take a day to recover and also use different recovery methods. The recovery is very important because it will you allow you to train harder. I will be discussing some alternative and different recovery methods next!!

Training 4/9/10

2010-04-10T09:06:00.000-04:00

Warm-up:
Band Stretching, Joint mobility, T-spine curls

Work Sets:
Jerk-
2 x 16kg 5 mins 11 rpm
2 x 20kg 5 mins 8 rpm
Snatch-20kg 4 mins 16rpm
Swing + Snatch- 24kg 2 x 10/10
OAJ 28kg 15/15

Bike Ride 25 mins 6.58 mile

Felt good to get a couple 5 mins sets in. Rack is feeling a lot better and legs are feeling good. Will probably try and get a 5 min set in with the 24s. I did take 10 mins in between jerk sets and only couple minutesbetween the rest. I feel the one arm jerks are helping in the snatch.

Training: Kettlebell Jerk- a.m., Kettlebell Snatch p.m.

2010-04-06T12:03:00.002-04:00

4/6/10
Warm-up set:
2x20kg- 2 x 10

Work Set:
2x24kg- 6 x 2 min/ 2 min rest 7rpm
2x28kg rack hold 2 x 2min
Squat Jump- 185lbs 3 x 20

Recovery- 3 mile run 10 min/mile pace

Doing a light snatch workout later today. Building the time and volume back up. Competition in June so I will be ready.

Evening workout

Warm-up:
Swings 16kg 20/20
Work set:
16kg Snatch 6 mins 16rpm
Swings: 24kg 30/30; 28kg 25/25
OAJ 28kg 15/15
Back Extension 3 x 10

Recovery- stretching and hang ups(decompression)

Training 4/5/2010

2010-04-05T22:45:00.000-04:00

Workout 4/5/10
a.m. Run- 2 miles 18 mins

Jerk:
2x20kg 3 mins 8 rpm
2x24kg 3 mins 8 rpm
2x20kg 2 mins 8 rpm
2x24kg 2 mins 6 rpm

OAJ 28kg 2 x 10/10
Back Squat- 135lb- 1x12, 2 x 10

Part 1 of 3 notes from the Master Class: Snatch

2010-03-31T10:56:00.000-04:00

Snatch

Grip: Hook grip with handle vertical and thumb pointing straight forward. (Thumb Up)
Start with swing back and accelerate forward and up with the bell. When bell gets chest to head height pull in and shoot your arm straight up, catching the bell with the thumb and pointer. Hand can be opened or closed here. Important note when bell is moving forward; to accelerate use hips and legs in a forward and up motion. Hips are a leverage point to give the bell more acceleration. More acceleration equal easier rise to catch on top.
When dropping the bell the body must move back and let the bell fall back into the hook grip, almost a vertical drop. The bell must not flip but turn around the wrist. Steve was big on using what works and what is most efficient. No wasted movements!!! That was the theme of this workshop.
Body position- in between RKC and AKC , back will be straight and head up, hips and butt all the way back; allows for hip drive when coming forward with the bell.

Workout:

Warm-up: 10/10 reps 5 sets, 16, 20, 24,28, 32
Workout: 60/60 reps 20kg, 1 min rest, 30/30 reps 20kg
Assistance Lifts- One Arm Extended Box Deadlift- 4 x 15/15 reps ( Stand on two boxs high enough so you have to extend to reach the bell, grab with one hand and snap the hips forward lifting the weigh. Use the hook or OK grip. You can go heavy but don't kill the hamstrings, bottom right picture)

Use the bell one weight from your comp weight. Comp w 24s use 28s. Box must be higher than bell handle and legs must be straight as possible.

Here is Vasily Ginko pulling his body back as the bell drops before he re-snatches the bell.

Review on the Kettlebell Workshop/workout with Steve Cotter and Ken Blackburn

2010-03-30T19:15:00.000-04:00

This past weekend I had the chance to go to a Workshop with Steve Cotter and Ken Balckburn at The Fit Experience in Sparta, NJ, hosted by Mike Sanders. The evening started off slow as we waited for Steve to fly into the gym but that didn't seem to be an issue being that I was able to reconnect with some friends I had made through competitions. Once we got started Ken Blackburn started everyone off warming them up with some fun joint mobility exercises. We all seem to have some fun warming up.
After warm-up, Steve started us all off with the Snatch. He had just gotten back from Italy training with his coach Oleg Ilika. He talked about how there are many different styles in GS and there is no one true way. This is something I believe in. There are many different types of people out there and their lifting style should reflect who they are. So after stating that Steve showed us what his coach has taught in minimizing movement and using the entire body during the lifts.
First lift of the night was the Snatch! Steve showed us the swing, the pull and acceleration into the snatch. We all use the hook grip with a vertical handle swing to minimize the rotation of the handle. It took some getting use to. Steve had us warm-up with 10 reps each hand and progressively move up weight. Men started with 16s ending with 32s and women started with 8s ending with 20s or 24s. Once we were all warmed up we started our 60/60 rep set waited a minute and did a 30/30 set. This is usually more than any set I usually when working because I usually do timed sets. Slowly working up the time. This time I did 60/60 straight then 30/30 which was pretty good. After that Steve demonstrated some assistance lifts for the Snatch. The one arm box deadlift. 4 sets, 15reps with a weight higher than your competition weight. My friend and I got up to 32kg bell and my friend Heidi used a 40kg bell. She was a beast and got a round of applause from everyone. After Snatch we moved on to the Jerk. Steve showed us a few assistance exercises here but started us off with our base. A good foundation can lead to good technique thus better numbers. So he went around and fixed everyone's stance and then asked us to do some squat going straight down so we can use 100% of our legs during the lift. Once we got pass that warmup. He gave some helpful tips on the Jerk. Minimize movements, do not use more movements that what you need to accomplish the lift. From the Jerk, Steve moved onto Loncycle. We did some density training there, 8 x 15 reps. We had no specific pace to get the reps done, just get them done! We had a minute in-between each set or until our partner was done with his set. After that we finished the class. It was a tough and informational class. During the Steve mentioned a few things he is using to plan his training. He talked breifly about Biorhythm and Food Combining . I looked them up and they do sound interesting. I will look into those two a little more in depth and post a blog on them. They both seem to be very scientific and legitimate so they deserve a look. I have read the Warrior Diet and am currently reading The Paleo Diet. I don't know which path to take for myself so I will be experimenting with each of these for a few months. The class was expceptional and I am glad I had the oppurtunity to learn some new techniques and review some old technique. Ken and Steve were great teachers and helped eveyone who was there. Mike Sanders' facility was a great site and can't wait to for him to host another meet. His previous meet he hosted was very professional and ran well.
I will be starting my training again shortly. Just busy with work and when I slow down I will start up again. I heard of a couple meets coming up so I will be ready for that.

Steve Cotter Interviewed by Thierry Sanchez

2010-03-30T07:56:00.000-04:00

Here is a recent interview Thierry Sanchez had with Steve Cotter Head Director of the IKFF. I recently had an oppurtuninty to attend a training day with Steve Cotter and Ken Blackburn in Sparta, NJ. They discussed some different techniques for kettlebell sport. I will post a review of that shortly. Here is the interview.

When I want answers, the easiest way I’ve found is to go directly to the person and ask.

Steve Cotter generously agreed to put aside some of his time to answer my wide range questions in depth. Enjoy!

How do you usually describe yourself?

First and foremost a student and teacher, a person who loves to experience life, a father and a friend.

Tell us shortly about your background, in sports and business?
My primary background is in martial arts, in particular the Chinese internal martial arts, which are fighting arts but also health systems incorporating physical training and breathing and meditation.
I started teaching professionally at 15 years of age and taught full time for about 15 years. I used to train all day every day, literally 8-10 hours each day, 6 days per week. It was all I did throughout my teenage years into my mid-20s. For a few years in the mid-1990s I fought full contact, in a sport called kuoshu, and I won 2 US National titles in 1995, 1996, and fought for Team USA at the 1996 World Kuoshu Games in Taiwan, where I won a bronze medal at those games with Team USA.
In my late 20s I decided that while I loved the arts, I didn’t want to continue to earn my living through martial arts as I thought that I would have to water-down the training to become financially successful. So I began university study of exercise science to further my education because of my love for physical conditioning.
I began earning my living as a trainer in 2001 after receiving my degree in Kinesiology. I just followed my passion and learned how to develop my business out of this love for training. I have been in business for myself since 2003 and in recent years have developed my own Kettlebell & Fitness certification program called the CKT, and I teach all over the world as part of the IKFF organization I founded in 2008.

What is the worst job you’ve ever had?
When I was 16 years old I worked for a landscape company for 3 days. It was back-breaking work but the worst part was the owner was a real, how do you say “asshole”. I started each day at 5 am and worked until about 3 pm. We had to pick and shovel on real hard ground, mostly stone. Now 3 days doesn’t sound like much, but I had actually set the record because most of the people who worked for this guy quit after 1 day. He usually hired migrant workers from Mexico and they are well known and respected for their work ethic, taking jobs that most Americans would not take, but even those guys could not stand to work for him.

You’ve learned kettlebells from the best. How do you improve on their teachings and pass it on to your students?
I would not say that I improve on their teaching, only that I improve on my own teaching. Communication is very personal, and while there are others who are more accomplished KB lifters, I believe my gift lies in connecting with people and being able to clearly communicate and simplify principles to any population. That said, I have always considered myself a student, open and willing to learn and study from those who know more or know things that I have yet to learn. This is an important aspect of being a good teacher, the ability to always learn and modify when appropriate.
There are some great KB champions who are much more experienced than I, such as Fedorenko, Ginko, Fuglev or my coach Oleh Ilika.They are champions of the sport. However what I think my contribution is the use of kettlebells for diverse athletic mobility, so here are a few clips that demonstrate some KB based mobility exercises:

What makes a great KB instructor in your opinion?
The ultimate test of a good teacher is the success of their students. This includes their results, either in improved health & fitness and/or sporting success, but also improvements in their level of happiness.
Even more, a great teacher can direct his or her students how to apply the principles of the art form (kettlebells or otherwise) into their life at large. To be able to lift a KB more effectively is important, but can you utilize those principle to help your life in other areas as well? If the principles of Kettlebells cannot be applied laterally into other facets of your life, then the training is one-dimensional.
A teacher is one who serves his student’s needs effectively.

How do you see the kettlebell sport scene on the world plan as it is right now?
It is growing well, however the limitation right now I believe, as in most things, is ego and personal ambitions. It seems that the various leaders of the world’s KB organizations are unwilling and unable to collaborate because everyone wants to call the shots. This is a limitation because the talent and passion is divided among several organizations instead of working together for a common goal. KB Sport will never make it as an Olympic sport unless and until there is clear, unified leadership.

Tell us what you’re thinking of bringing into the sport?
There needs to be growth and accessibility. It cannot be viewed as an elitist endeavor because frankly there needs to be fresh blood. In the West at least, the best athletes will gravitate toward the ‘money’ sports like American football, baseball, basketball and hockey and soccer in Europe. So most of the growth has to come from regular folks who are ambitious. Most of them are business people, housewives and young fitness enthusiasts. So there has to be the ability to easily enter the sport through user friendly competitions and lots of them.
We work towards making the sport as user friendly as possible and no gurus.
IKFF has now its own rank tables, does that mean more opportunities for new world champions?
Yes I believe it does. Also because I have been fortunate to develop a global following and some youtube fame (haha) we get opportunities to host events at very large and prestigious sporting events, such as the Arnold Classic in US and the Body Power Expo in the UK. We have also been asked to host a meet at the Mr. Olympia event in Las Vegas. More and larger venues will bring more competitors and out of those new champions will develop.

If I understand correctly, the rank tables will be used for the first time at the Arnold’s. What other events have you got in mind, especially in Europe?
We are working in collaborating with the Trojan Lifting Club in London to put on a competition at the Body Power Expo in Birmingham, England this May, which is Europe’s largest fitness expo.

Why use 20kg bells in the system, but not 28kg?
16kg is very light and strong woman can fairly easily attain Master of Sport ranking with only a few months of training. This is much easier than for the men who have to use 32kg. So 20kg is a nice progression for women.
On the other hand, 32kg is not that much heavier than 28kg. If a man can do high reps with 28kg, he can do pretty well with 32kg as well. No ranking system is flawless, so there needs to be some compromise here and there. The main thing is to have a logical goal in mind and a rationale for the decisions made. We cannot do everything at once, so we must choose, including some things and eliminating other things.

What’s the idea behind the going up on the toes for swings and cleans? Is it a technique to use for extra power or expected to be done every repetition?
It is simply one of many assistance or corrective drills, to be applied in context. Sometimes people will fail to adequately extend from the groun up. The extension begins in the feet, transfers through the ankles, knees, hips and spine. Often folks will not extend sufficiently at the knees, so the coming up on the toes is a corrective drill to teach people how to extend the knees more fully. The raising onto the toes facilitates the knee extension. Once the students has learned how to extend properly, the toes raise can be removed again.
What happens sometimes is someone will take one picture of a video clip and then, either lacking context or unfortunately intentionally trying to misrepresent what is being taught, and post it. This has happened with the technique you refer to. I know of a guy who has very small certification program. He views me as a competitor and so he took a picture of me showing the swing coming up on toes and then posted it on a forum, stating that it is the “official” IKFF swing. Of course it is not, it is simply one of many corrective drills, but since forums are mostly filled by people who do not train (if they did they would not spend so much time on internet forums!), folks will speculate about how it is good or not good, without having any idea about what the drill is for.

What encouraged you to create IKFF in the first place?
A few things. First of all I was not satisfied to be a big fish in a small pond. I started in kettlebells, like most people in the West, with the teaching of Pavel and rkc. It served a very useful purpose in the beginning. I was quite content. But then my eyes were opened to a much higher level of skill with KB when I visited Russia for the first time in 2005. What I saw there blew my mind. Here were folks who were vastly superior, more fit, and more skillful than anything I had encountered in America. It was humbling and quite frankly I was embarrassed because by this time I was already becoming known as one of top KB guys in US with the rkc system. But I believe one has to be honest with himself, and I could not turn a blind eye and pretend my system was superior when faced with the evidence that it was vastly inferior. So at that point I became discouraged by the limitations of the system I had been first brought up in.
The other facet is that I am not a proponent of glass ceilings. It was clear to me that organizationally, the group I was with was not honestly interested in being cutting-edge. They were more interested in the illusion of being cutting edge, in protecting the status quo rather than really raising their standard. I could see that there was never going to be a way to grow to my fullest potential with them, that as long as I was content to be a yes man or a #2 for the rest of my life it would be fine, but since I wanted to grow, it was no longer a good fit. An ambitious person cannot stay under someone he is more talented than forever.
Lastly, I was getting increasingly more emails from folks who really liked my DVDs and teaching style and were asking me if I would offer my own certification. At first I resisted with because I was happy to be a part of a team working for the same vision. As it became clear to me that my vision was not the same as the group leadership, I grew apart and went on my own. Growth can be painful, but for me it was a great decision to go my separate way.
I have much experience that was not going to be able to be expressed fully in a restricted environment, so I created an avenue that allowed for this expression.

What is your vision/ dream and what are the directions for IKFF in the future?
We are continuing to grow at a rapid pace. IKFF was the first Kettlebell organization to be truly global and I see now that other have since tried to follow suite. They say imitation is a form of flattery, so I see that as a huge compliment. IKFF is a community to support ambitious people who want to create a better existence for themselves. It is at service level to improve fitness via kettlebells and other functional training modalities, but also it serves as a model to have a clear vision, to set goals and to achieve success. I want for others what I want for myself, the ability to create and earn by following your passion and by providing useful service to those who seek improvements in their lives.

“We exist to support and help the growth of our members.” How do you achieve this?
Through modeling. It starts with me. I am a guy who had nothing and by using the power of my focus, was able to create clear goals and accomplish them through belief and desire coupled with hard work. This leadership inspires others and gives them an example. If I can accomplish my dreams and am open and willing to share with others, they will in turn be motivated to create and follow their own dreams. This is contagious! Further, we do not operate with some pseudo-militaristic hierarchy. I do not try to create some glass ceiling where, like in a boy’s club, where members can only progress based on favoritism, or timing or how connected they are. It is an open-source community. Anyone who is willing to take initiative and has a vision and purpose has a place to grow. I am honest about this. I know there are and will always be folks who are more talented than me in some manner or another. Progress is based on merit, not on servitude or favoritism. I want those who come up in this system to achieve as much success as they are able, it honors me when students are able to accomplish something great.

What other personal values that you bring into your work environment and team?
Lead from the front. I am out there front and center, sweating along with the students and working as hard or harder than them. My gimmick is that there is no gimmick, just good information and an honest delivery of this information. It is sharing my experience, on one true way or dogma build around cute anecdotes, it you and me and the bell, sweating and learning together as a team.
I think the greatest value is that I am living the life I want to live, I do what makes me happy and I am not a slave to a system. We are constantly striving to improve and grow, if we find some new information that serves progress more effectively or efficiently, we integrate that new way. Progress is our only rule.

Do you have plans of competing yourself in 2010?
I would like to compete in Europe sometime this year. My coach Oleh Ilika has invited me to some of the IGSF competitions and I will try to compete in one of them, however my schedule is very dynamic, so I will have to commit on relatively short notice, because my teaching and travel schedule is so intense.

Who plans your personal training?
I don’t realistically have a planned training. My schedule simply does not allow that now. At 40 years of age, my priority now is teaching and training is supplementary to that. So I just do the best I can and work as hard as I can during the many courses I teach. Along with that, I try to get in as much training as I can in between courses.

How do you keep fit while traveling so much?
My fitness is mostly a result of the many years of vigorous training I did in the martial arts from the age of 12-27. That set a very strong and lasting foundation for me, not only physically, but also in terms of the ability to focus. Most people assume I train much more than I do, because they think I am always in great shape. The reality is that me at 50% is more than most at 100% so in some ways I am living off of the reservoir that I built up.
In general I strive for a balance via diverse movement patters. Kettlebells compliments this philosophy very well because I am able to work my entire body with just a few key movements, so a little goes a long way.

Do you have a favorite place and cuisine?
Favorite place, well I have so many. I really enjoy Thailand, the people are very friendly and the atmosphere is exotic. I also really like Kuala Lumpur, awesome food. Some of my favorite cities are New York, Hong Kong and London, and of course there is no place like home, which for me is San Diego, but I also live part of the year in Genova, Italy, which is a nice city on the sea.
Favorite cuisines is probably Thai food, also like Indian a lot, but it has to be good, there is nothing worse than bad Indian food!

Aside from martial arts and kettlebells, what sport do you really love, and why?
I appreciate American football. It is the quintessential American sport, because it depends so heavily upon teamwork and organization. In many sports, such as basketball and to some degree football (soccer), a vastly superior athlete can dominate a game or segments of the game. Not so in American football, which requires all 22 players (11 on offense, 11 on defense) working together in a structure system in order to have success.
The other thing is American football players tend not to be primadonnas, like in basketball or soccer, they are much tougher and more coach-able. I think this is because it is a full contact sport, so anyone with too big of a chip on their shoulder will eventually get it knocked off, because when you are hit hard and hurt, it tends to humble even the most arrogant of athletes.

Could you tell us…

One tip for optimal recovery?

Qigong breathing helps to relax the body and mind and has a rejuvenating effect on the body.

One supplement you use?

MSM is a very good supplement that I like to take each morning. It is beneficially for helping to alkanalize the blood, as the body in general tends to be more acidic, and most foods have an acidic effect on the blood. MSM is also good for the immune function, and the health of the skin.

One thing nobody would ever guess about you?

I am a very compassionate person, I suffer greatly when I see injustice taking place, particularly when children and animals are abused. I despise tyranny of any nature and believe in the essential goodness of life.

From what I can see, you value the mental aspect of performance. According to you, what stops people achieving their goals?

Mind-body integration is essential to success, not just for athletics but for all facets of life. Training for sport is a microcosm for life. That is to say, sportsmen set goals and then follow a systematic, progressive program to achieve them. The pursuit of the goal is what keeps the mind focused. The same is true for any other type of goal, be it success in business, relationships, health and so on.

What stops people from achieving their goals—first is not having goals. Often people will think they have goals, but all they have is ideas. An idea is simply a thought, but a goal is a thought that is externalized with a plan. To say or think, I will lose 10 lbs, for example is an idea, it comes and it goes. But to say, I will lose 10 lbs, by this particular date by following this specific plan, THAT is a goal. The other link is lack of belief, not believing in his or her own capabilities and worth. Next, it is lack of focus, being distracted or discouraged. Finally, lacking the energy and desire to fuel the goal.

What makes you successful/ What drives you to be the best at what you do?

What makes me successful? The same things, a strong belief in who and what I am, a clear vision about what I want to accomplish and the energy and passion to stick with my vision to its fruition. This whole process is actually a science, it is replicable. If you stick with the program you will receive the desired results, nothing is by chance or coincidence. Conceive, believe, achieve can summarize this process.

Thanks Steve!

http://kettlebell-fitness.dk/

Bodyweight Training 3/24/10

2010-03-25T07:57:00.000-04:00

Bodyweight Training

Dips- 5 x 10
Pull-up- 5 x 10
Ring Fly Push-up- 5 x 10
Ring Rows- 5 x 10
Ring Tricep Extension- 3 x 10

Spin Class- 1 hour of variable riding.

Took a day off from GS training to work some Bodyweight exercises. I don't know what to expect during the training day tomorrow but I will be prepared to learn some new training tips for GS. I have 3 months to hit Rank 1 numbers. So I'll be working hard for the next couple months.

Training Kettlebell Snatch 3/23/10

2010-03-23T22:34:00.000-04:00

Warm-up
Active straight leg raise, Hip raises, walking lunges (forward and backwards)
Shoulder Stretch band, Tennis ball release (Chest and Shoulder blade), t-spine mobility

Workout:
Snatch, 6 mins 20kg, 16rpm
Swing +Snatch 28kg, 4 x 5+5
2 H Swing 48kg, 50 reps

Leg Press: 3 x 12; 180lbs, 270lbs 2x
Deadlift: 3 x 15, 135lbs

Tomorrow Kettlebell Sport Jerk work tomorrow. More volume!! Preparing for the Training Day Master Class with Steve Cotter and Ken Blackburn at The Fit Experience in Sparta NJ this Friday.

Training 3/22/10

2010-03-23T05:34:00.000-04:00

I had a very good session 3/22/10. I made this workout off of how I felt that day. I wanted to get some technique work in and focus on some weak spot. I didn't use a belt but I am looking into getting one. I did use my Vibram Five finger shoes during my classes but not during the work set. I will continue to bring them in and use them through out the day. I will use them during my strength workout later today. One of my weakness is that I shift my weight to the left when i'm in rack position and it tires the left leg. My right leg doesn't do much so I have to strengthen both legs but individually. So the VFF should help with single leg exercises. But this workout was very good I tried some stuff from Thierry's kettlebell workbook. I will try some of the assistance exercises he picked out that are giving him results.

Warm-up
Walking lunge, Active single leg raise, Single leg hip raise, Shoulder band stretch, Joint mobility

Workout:
Kettlebell Jerk
2 x 20kg 3 min 10rpm (29)
2 x 20kg 5 min 4 rpm ( worked the rack position) (20)
2 x 24kg Sprint Jerk 1 min/45 sec rest; 14/14/12/13/12 (65)

SLDL 3 x 10/10 20kg,24kg,28kg
Swings 4 x 15/15 28kg

Today's workout will focus on Snatch. I will use some different assistance drills and see what happens. Hopefully I get the results I like!

3/18/2010 Training

2010-03-19T06:57:00.000-04:00

Today I decided that when I did my sets I would try using a weight belt. I wanted to see what happens with my elbow hip connection and how I was able to rest. I also focused on my breathing. When I work with the heavier weights I have a hard time getting my breath. So this training session not only was I working on interval I had a few things to try and focus on.

Warm-up:
Indian Clubs, T-spine mobility drills, Joint mobility.

Kettlebell Sport Jerk
5 x 2 min, 2 x 24kg, 10 rpm; total 96
One arm Jerk- 28kg, 10/10
Back Squat- 3 x 10 reps; 135, 155, 185
KB Deadlift- 2 x 32kg, 3 x 10
Stepper- 15 mins w/ 20lb vest
Bike- 20 mins, 6 miles

With this session I tried using a belt and I liked it a little. It did provide some support so I didn't have to shift my weight or the bells. No alternating rack needed. But I think I might have to get a better belt. I used a Nike Cross Training belt and it didn't feel too good. I did like that I made it through the workout but probably could have done better if I had a better belt. Overall it was a good session and a lot of endurance work was done.

Yesterday..Timed sets, Today... Rest

2010-03-17T22:18:00.000-04:00

Happy St Patty's Day!!! Hope everyone enjoyed their day and evening. Drink some Guinness for me please!! Today I ended up taking it as a rest day because I have a training schedule in mind. Tomorrow I will do an intense interval session and then followed by a good timed session. Hopefully I won't be tired to get in a couple 5 minute sets. Yesterday I had a pretty good practice session. Here is one of my sets that I recorded.

Here is the workout.

Warm-up- Joint Mobility, Indian Clubs and Hip/ leg prep

Jerk:
2 x 24kg, 3 min 8 rpm; 24 total
2 x 20kg, 5 min 10 rpm; 49 total
OAJ 28kg 2 x 15/15; 30/30 total
Swing 32kg 2 x 20/20; 40/40

Stretching

Training for a goal! 3/15/10 Training

2010-03-15T23:42:00.001-04:00

Started of the week knowing what I want to accomplish. Even though it can be a long term goal, short goals have been made. I recently asked a question on Facebook to see how others training in Kettlebell Sport train. Basically which protocol do they use to reach there goals whether its making rank or competing at their highest potential. I received one response. I don't mind that no one really responded back beside Boris! but it's not like I'm looking for hidden secrets. I just want to know what works for different people. I saw that Howie B. will no longer be training with intervals. That's cool it didn't work so what did? In my training I will be integrating both interval and long timed sets. No secrets here. I will post my training as much as I can. It may be a day late or just later that day. Today was the first day and I elected to start with intervals. It was a light training day being that I took off from 3/9/10 and started today 3/15/10.
3/15/10 Interval Training
Warm-up: Joint mobility, Indian Clubs, Light stretching

Workout:
2 KB Jerk- 2 x 20kgs- 5 x 1 min/ 1 min rest 12rpm; 60 total
2 KB Jerk- 2 x 24kg- 5 x 1 min/1 min rest, 10rpm; 50 total
KB Snatch- 20kg- 5 x (R)1 min/ (L)1 min/ 1 min rest, 16 rpm; 80/80 reps
20 min run- 2.27 mile, new fast mile 8:28 mins

I finished up with some stretching. I will begin to use different exercises and increase the intensity and refine my technique. I video tape myself to review my set and I also post some of my videos on You tube.
http://www.youtube.com/user/KOkettlebellNY check out some of the previous timed sets. I will try some strongman sets to see what happens and maybe some other protocols but the main goal is still set. I have until June to reach rank one numbers (IKFF & AKC) for 75kg weight class.

Update from the Arnold!! Today's workout!

2010-03-09T23:14:00.000-05:00

So over the past weekend my team and I competed in the IKFF Arnold Kettlebell Sport Championships. The Arnold Sports Festival was crazy. There were hundreds and hundreds of people walking around. Plenty of booths to see pretty women and get free items. American Kettlebell Club had a booth along with F.E. Ironworks from Long Island and other companies like UFC, Fight magazine, my friends liked the Animal booth, B.S.N. booth and many others that were there. Whenever Arnold walked around there were 50 security guards walking and securing Arnold's path. I was able to get a really shot of him. Any ways the expo was fun and I recommend going but Saturday the place is a zoo so try to get there early.

The kettlebell sport competition ran by Ken Blackburn and the IKFF ran smooth and quick. All the flights were planned ahead of time and the competition was great. All the competitors were supportive to all the lifters. Some of the tops of the sport competed and put on a nice display of the sport at the highest level. Marty Farrell competed in the biathlon using 32kgs, John Wild Buckley and Nazo from OKC, Eric St Onge, Ken Blackburn, Boris T, Sincere, Tyler, Phil, and others prominent in the kettlebell sport world were all there. It was a great event. My team and i competed in the Biathlon (Jerk, Snatch) event. I competed with the 24kgs, Perry and Juan competed with the 20kgs. We all were coming in a little unprepared due to the snow storms we had that kept us from training. But we didn't step out from the challenge we stepped up. I was able to get 40 jerks and 47/47 snatches which gave me 87 points which helped me achieve the IKFF's rank 2 numbers. I haven't got the official result but Perry achieved 73jerks and 64/85 snatches and Juan achieved 34 jerks and 33/33 snatches. These aren't the numbers we were going for but it is alright for us for now. We will come back much stronger and prepared for our next competition which ever we choose to compete in. So with that in mind I gave my self a couple goals for me to achieve before I move to the next weight. So I dropped back down to the 20kgs. My first goal is Achieve American Kettlebell Club Rank 2 and Rank 1 numbers for 75kg weight class. Second goal, before moving on to the 28kg achieve 100 reps in Jerk and 200 reps in snatch with both 20kg and 24kg. I would like to get rank 1 numbers before I hit the year mark with the American Kettlebell Club. So now that I have something in mind I will go for it and achieve those goals. So today, 2 days after the Arnold, I tested myself to see where I was at. I had hit rank 2 numbers in November at the North Jersey kettlebell competition so I decided to give it a try maybe even go longer.

Training- test day
Jerk 2 x 20kgs, 59 reps 6:30min (pass)
Snatch 20kg, 35/35 reps (fail) my hands were getting numb

back squat- 135- 12 reps, 165- 2 x 10 reps
Running- 2 miles 17:32 sec (PR)
Bike- 4.65 miles, 15 mins

All done. I know what I have to do to achieve my goals. I will be mixing in Timed sets, Interval training, assistance exercises, and conditioning to achieve my goals. I will also be increasing the volume and testing my work every week to see what happens.

4 days left till Competition time!

2010-03-03T23:06:00.000-05:00

Good day of training today! I'll say that with today being my last kettlebell session. I will be running and working out on the stepper or bike. I started today with a spin class (not a good idea) because I had a chance to get a class in. It was 45 minutes of interval work which was nice. Then later in the day I did my kettlebell sport training. I did some filming to check my technique. I used a belt for my first set and I ditched it for the second set. It was working ok but I was pinching myself on the side. I noticed I didn't have to worry about my elbows resting on the belt even tho to me it felt like they were. So I felt better without the belt because I could feel the connection of my elbows to my hip bones which was nice. No Snatches tonight just a bunch of heavy swings. Saving the hands for the competition. So here is what I did today.

A.M.- Spin Class- Intervals- sprints and hills. 45 mins max HR 160
P.M.- Kettlebell Sport Training
Jerk:
2 x 24kg- 3 min 7 rpm 22 reps
2 x 24kg- 4 min 7 rpm 29 reps
2 x 32kg- 1 min 8 reps
Swing:
28kg- 25 + 25 reps, 10 +10 reps
32kg- 15 + 15 reps, 15 +15 reps

Run: 2 miles Interval run- max speed 10 mph, min speed 3.5mph, 7 intervals. 20 mins

Legs were definitely tired from spin class. But I am feeling better. I might bring the weight belt with me and see what happens. I will be warming up stretching and doing some running and hitting the sauna, It's a good way to cleanse the body, and some hanging upside down with hang ups. I am currently 3lbs away but I will see what happens tomorrow. So far I am on track with everything. Can't wait this is going to be fun.

Good training session today!

2010-03-02T21:20:00.000-05:00

Finally feeling a lot better. Rest is amazing! Today's workout was a copy of yesterday's workout or what it was suppose to be. I also found out that I need to lose some weight. I noticed during my run that my heart rate was in the 80 to 90% range. I was going between 155 and 170 bpm when I was only running between 6 and 7 mph. Not Good! When I was boxing in college (not to long ago) I could run 3 to 4 mile and keep my heart rate between 130 and 150 moving at 7 mph. I was also 152lbs. Since I altered my workouts and boxed less I have put on almost 15lbs of mass. Now its time to get the weight back down. Not only do I want to compete at the 70kg (AKC) and 73kg (IKFF) weight class I would also like to enter myself in some running races and maybe a small triathlon. I need my weight to go down. After this competition my strategy will be to change workouts and my diet. But back to today's workout. It was good and I use my Nike + sneakers to track my run. It nice to see what I did and how fast I was moving. Here is the Link to check it out.

Training-
Jerk 2 x 24kg 5 mins 7 rpm total: 36
Snatch 24kg 4 mins 12 rpm total: 24/24
OA Jerk 32kg 2 x 10/10 total: 20/20
OA Swing 32kg 2 x 20/20 total: 40/40

Run 3 miles- 28 mins, max HR 171 bpm

Till tomorrow. A good hard day of training left then back to recovery mode and dropping weight. Not that far away only 6lbs. Bringing me back to my boxing days :)

Less than a week till competition

2010-03-02T06:40:00.000-05:00

So there are only a few more days until my team and I are off to Columbus Oh to compete in our next competition. This past week we had gotten hit by a snow storm that dumped over 30 inches in Orange County, NY. With all that snow came a lot of shoveling. I believe I was outside maybe eight times shoveling a good amount of snow. I got the pile just about head height. The plows coming by didn't really help cause it just brought more snow into the driveway. So after all that shoveling and not getting a chance to train I finally got to the gym and was able to get a run and leg workout in. Then yesterday I did a GS workout. I figure I can stop training Wednesday and begin to rest and recover Thursday- Saturday. I didn't hit the numbers I wanted but I was a lot more tired than I thought.

Sunday 2/28/10
Run 3 miles- 28min
Leg press- 4 x 12- 170lbs, 210lbs, Single leg- 70lbs
Shoulder press- 3 x 12, 2 x 35 lbs
One arm press 3 x 8, 55lbs

Monday 3/1/10
Jerk 2 x 24, 3.5 mins 27 reps
Jerk 2 x 24, 2 mins 16 reps
Snatch 24kg, 4 mins 32/32 reps

Road the bike for a little. Legs and body were very tired.

Snatch Technique Help

2010-02-26T17:42:00.000-05:00

Here is Coach Denis Kanygin with a couple technique tips for the kettlebell snatch. I will be posting more of his help tips on this page. He is very knowledgeable in Kettlebell Sport(GS) and coaches some very good athletes. You can check his page out here. He has tips on Jerk, Snatch, breathing and strategical thinking for competition.

First the Under-squat

Preventing Blisters..very helpful

Hope these tip will help you out in your training.

Times Herald Record Interview Article

2010-02-24T07:27:00.001-05:00

Jason Sanchez, 28, of Middletown, teaches kettlebell classes and small group boxing classes at Sports, Fitness and Fun in Florida. He has a Bachelor of Science in recreation management, with a concentration in fitness, from Lock Haven University of Pennsylvania. He was part of the 2007 national champion collegiate boxing team for Lock Haven University and a three-time college All-American.

Sanchez earned Russian Kettlebell Certification in 2008 and American Kettlebell Club Certification in 2009.

-Were you ever out of shape or were you always fit? I was never really out of shape. I have been lazy at times. I wrestled, swam and dived in middle school and high school. Then I became interested in boxing, and after college I became interested in kettlebell sport.

-How did you become interested in teaching kettlebell? I became interested in teaching kettlebell to my clients after I experienced the benefits of working with the kettlebells. I increased my strength, stamina and flexibility, and I wanted to diversify their workouts with something old and different.

Tell us a bit about your personal experience in kettlebell competitions. Kettlebell sport is a difficult weightlifting sport, but the camaraderie and support of all the competitors is great! It is a young sport in the States and is continuing to grow. It is not only a physical, but also extremely mental, sport. It can push you to your limits.

-What motivates you? Competition. I can compete with myself and others via the Internet and local competitions. I notice I work out harder when I have a goal and an event coming up.

-How do you motivate others? It depends on the person. I can make the workout enjoyable where they are having fun, and it relieves their stress. Or I push them to failure and then they come back motivated and determined to surpass their previous training day.

-How has teaching kettlebell/strength training and boxing changed your life? It has made work fun. It no longer feels like work when I am doing something I love, and others can benefit from my knowledge and experiences.

-What advice do you give someone who thinks he or she is too old, or out of shape, to try a fitness program? Try it first. You may have to start at a low level, but stick with it. You are never too old or too out of shape to improve your life and get healthy.

-What are the main benefits of kettlebell training? Of strength training? Of boxing? Kettlebells is a full-body workout, so not a lot of time is needed for it. You can get strength and cardio all in one workout. Strength training helps improve bone density, overall strength and burns fat. Boxing is great to learn and do because you get to relieve stress and improve hand-eye coordination.

-Do both men and women participate in your kettlebell and boxing classes? Is there an age minimum or maximum? Yes, both men and women participate in both classes. There is no required age. I cater each class to the skill level of those attending. Some like to be pushed harder than others.

-What has been your proudest moment with a client? I have had a lot of proud moments, but the recent one is when my client won his weight class at his first kettlebell competition in Sparta, N.J. He completed 107 kettlebell jerks and 180 kettlebell snatches with a 16-kilogram (35-pound) kettlebell.

-Your most frustrating? People who start a program and never continue it to the end. They get a good start, then drop off.

-What is your top tip for a healthy life? Enjoy life! Balance yourself, and everything will fall into place.

-If you could do only one workout for the rest of your life, what would it be? Any workout with a kettlebell. They are so versatile, you can do strength and endurance in one workout.

-Describe your daily fitness routine.

When I get ready for competition:

Day one, morning — kettlebell sport training and running; evening — strength training

Day two, morning — some boxing and yoga; evening — kettlebell sport training

An active rest day, which may include jump-roping and rowing.

Then back to the two-day program. My regular training days include kettlebells and strength training, but only three to four times a week, and off-days are days I box. Focus on full-body exercises, for example: clean and jerk, Turkish get up, swing, snatch, overhead squat, etc.

-Rewards of the job: Enjoying what I do for a living and meeting and working with great people.

-If your fitness philosophy could fit on a T-shirt, what would it say? Train hard or go home!

-Your own figure flaw: My legs. They are powerful but not proportioned to the rest of my body.

-I never leave home without: My backpack. It has everything in it — books, water bottle, cell-phone charger, ChapStick, sweat bands, gum, appointment book.

-Your guilty food pleasure: Empanadas — similar to a beef patty, but you can put anything in it: beef, chicken, cheese, pizza mix. And then it's fried, so the dough is crunchy and whatever is inside is nice and hot.

-Is there anything you'd like to add? My classes are for anyone who is interested, members and nonmembers, in working out with kettlebells. It has a small fee, but it is well worth it. I also coach a few kettlebell athletes, and I am always looking for more athletes to bring to competitions. As of right now, my team and I are training for the Arnold Kettlebell Sport Championship in Columbus, Ohio, March 5-7. It will be taking place during the Arnold's Sports Festival. This will be our largest competition we attend, and we all hope to do very well.

Training 2/23/10

2010-02-23T22:47:00.000-05:00

Had very good training session earlier today. I got in some good work with the 24s which I needed. So here it is.

Warm-up:
Single leg hip raise- 2 x 10/10
Active straight leg raise- 2 x 10/10
Scapula pull 10lb stretch band- 2 x 10
Over head scap retraction- 2 x 10

Workout: KB Jerk
2 x 20kg, 10 rpm 2 x 2 mins/ 3 min rest
2 x 24kg, 8 rpm 3 x 2 min/2 min rest
2 x 28kg, 7 rpm, 3 x 1 min/ 1 min rest
total- 109 reps

Back Squat- 135lbs- 1 x 10, 185lbs- 2 x 10
Stair climber- 15 mins
Run- 2 miles 17:30 * legs were very tired.

Had a very good workout. Feeling very good and looking forward to extending my sets and starting to do a true biathlon workout.
Till tomorrow!

GS Interval Training 2/21/10

2010-02-22T13:26:00.002-05:00

In preparation for the Arnold and speed up my body to getting back to what it was use to before vacation I use Valentin Egorov's workout. I had some time yesterday to do this interval workout. It looked like this.

Jerk- 2 x 20kg- 10 x 1 min/ 1 min rest. 13/14/12/14/13/14/12/13/14/15 -134 reps
Snatch 20kg- 4 mins 16 rpm. 32/32 reps

This was a short but intense workout. As you can see I didn't stick to a certain amount of reps per min. I did focus on getting fixation and a good rack. This is why I have some numbers higher than others. But it was a good workout. I will try a longer workout tonight. I already ran 2 miles (17m 34sec) I plan on a timed set with 24s and some leg work (squats, single leg deadlift) and heavy one arm jerk and swings.

Check out Valentin's website. He has some good info there. He is a young master of sport so he knows what he is doing. http://onlinekettlebellcoach.com/

Back from Puerto Rico....Back to Training!!

2010-02-20T22:03:00.003-05:00

So I unfortunately made it back from Puerto Rico this week. Vacation was great! Everyday was 85 degrees or more. My gf and I stayed at the El San Juan Hotel and Casino on Isla Verde Ave. It is a very good hotel for the price and the beach and pools are amazing. I definitely recommend go to Puerto Rico. The people are nice, the food is delicious, the beach and weather are great.

But now I'm back to the nice cold and snow of NY and most importantly back to training. Since work has been busy and I really haven't trained (being lazy) I jump back on the train. I am getting ready with only less than 3 weeks left till the Arnold Kettlebell Competition in Columbus, OH. So I started with a light session today. Tomorrow I will try and get both a snatch and jerk set in. So here is the work for today.

Warm-up- Joint Mobility, Indian Club bell JM, Hip raise, Active Straight leg raise.

Work: Jerk
2 x 16kg- 5 mins- 47 reps
2 x 16kg- 5 x 12 reps (60 reps)
2 x 20kg- 3 x 15 reps (45 reps)

Total- 152 reps

After I got done with today's workout I saw some post that interested me. On Thierry's website he made a great booklet on Kettlebell Sport and Preparation. It is a definite must read. He has a lot of information in this booklet. I think it will help any kettlebell lifter out especially beginners. Then I saw a post on facebook from Valentin Egorov on his workout. Something I might try tomorrow. 15 x 1 min with 2 min rest. I may try it with 20kg. It looks like a good volume set. Worth a try. As the time gets closer the training will get better. I have to break off a little rust and focus in more on the goal. Rank 1! 70kg: 24kg- 53 jerk/ 50+50 snatches. Hopefully the Arnold will lead to better training/coaching and more competitions!!

Training for the week 2/1- 2/5

2010-02-06T07:10:00.002-05:00

I haven't been able to stick to my training plan but I am still getting in work when the chances are available. I teach a couple classes a week and they have been turning out very good. When I do get a chance I will do the workout with the class so I can experience the fun of the workout I created. I also went snowboarding for the first time this past weekend so I was a bit sore in places that seemed to affect my training but I still found ways to get a workout in.

2/2/10

Concept 2 rower- 15:31mins 3015m
Jump rope- 3 x 4 mins
Burpees 3 x 10
BB Clean and Thruster 85lbs- 3 x 5
Pull-ups- 2 x 10 reg/ alt l +r, 1 x 5 close grip
Concept 2 rower- 15:05 2674m (cool down)

2/4/10 Participated in class

2h Swing- 16kg 1 x 15, 1 x 20
C+P- 16kg 1 x 5, 1 x 8
Mill press- 16kg 2 x 5
Front Squat- 16kg 2 x 10

Circuit 1 x 10 reps
L Press R Swing
Front squat R. Lunge
Clean Clean
R.Lunge Front Squat
Swing Press
Slingshot to switch sides

Ladder Clean and Jerk 24kg
1-5, 5-1, 1-5

Snatch- 24kg 2 x 20sec

then

Deadlift-
145- 1 x 10
224- 2 x 5
315- 2 x 1
365- 1 x 1

Calf Raise
180- 2 x 15
390- 2 x 10
90- 1 x 25

Concept 2 rower- 3 x 5min interval, 3269m, avg watts 132.9, max watts 218

I will get a workout in this weekend since I will be heading to Puerto Rico next week for vacation. I know it doesn't help my training for the Arnold Kettlebell Competition but I def need a vacay so I will be taking the time off. Back on the 17th.

Test Day!!!

2010-01-25T14:10:00.006-05:00

Today I did a couple test sets to see where I stand with my reps and time. I did a 5 min Jerk set with 2 x 24kgs and then I did a Snatch set with 24kg a few minutes later. I achieved 43 reps in the Jerk and 31 reps R and 33 reps L in the Snatch. It was a good workout.

Jerk Test Set- 2 x 24kg 43reps
Snatch Set 24kg- 31 reps R/ 33 reps L (right shoulder felt weak in lockout)

Back Squat- 3 x 10 135lbs
Calf Raise- 3 x 15- 180lbs

Bike- 20 mins 5.4 miles

Videos
Jerk Set

Snatch Set

Training 1/22/10

2010-01-23T07:16:00.004-05:00

Working on getting my timed sets longer. Shoulder blade is feeling better. I think its about where I set my arms during the lockout. However I am still working on getting better. I missed a few days during the week but I have the weekend to make it up.

Warm-up:
Stretch Bands- Shoulder rehab exercises
Indian Club Twirling- 10 mins
Joint mobility- 10 mins

Jerk Set
2 x 24kg 4 mins @ 8 rpm
2 x 20kg 2 x 2 mins @ 10 rpm

2 x 28kg Rack Walk / OH Walk- 3x 40ft
2 x 28kg Rack hold - 6 x 10 sec (At the end of each walk)

Jump Rope 20 mins
Back Extension- 3 x 12

Evening Session

Warm-up- Indian Club Twirling

Jerk-
2 x 20kg 2 min 8 rpm
2 x 20kg 10 x 1 min/ 1 min rest @ 10 rpm

Stretching

Felt good. Worked the jerk a lot today. I felt good with the 24s so I will continue to work with them. Handling the 28s wasn't bad. Once I feel my shoulder blade getting tight or sore I cut my set so I don't injure it and have to start all over. But so far so good!!

Training 1/19/10

2010-01-21T05:47:00.003-05:00

Training 1/19/10

Jump rope 30 mins

Evening session:

Jerk 2 x 16kg 7 mins 6 rpm 42 reps
Snatch 16kg 6 mins 14rpm 84 reps
One arm Jerk 28kg 10/10 reps
Swing 28kg 25/25 reps

Run 2 miles 18mins
Stair Climber 1 mile 10 mins

Tuesday was a good easy session. I just wanted to last the time. That was the goal of the workout. Yesterday 1/20/10 I didn't get a chance to train which sucks. Work and personal business got in the way. No excuses though. I will be back on schedule today with timed sets. I may start working with the 20kgs again this weekend. The use of the club bells are a big help in bringing my shoulder blade back to 100%. Apparently I put a lot of the weight there when I rest over head. I am slowly building up back to the 24kgs so I can peak at the Arnold Sports Festival.

Training 1/18/10

2010-01-19T06:01:00.003-05:00

Warm-up:
Jump Rope- 5 mins
Club Bell- 5 mins

Boxing: Heavy Bag 3 x 3min/1 min rest

BW circuit: 3x
Ring push-up- 10 reps
Jump rope- 30 sec
Ring rows- 10 reps
Jump rope- 30 sec
One leg box jump 24"- 10/10

Evening-
Jerk 2 x 12kg: 50 reps
Jerk 2 x 16kg: 3 x 20 reps
Snatch 16kg: 50/50 reps

Shoulder blades can feel the workout. Will be foam rolling and stretching more today. I need to slow down to develop the strength needed for the new weight. My goal is to get 10 reps a min with the 24kgs in Jerk and 16 reps per min in Snatch. Keep on training!!

Preparation for the Arnold Kettlebell Classic

2010-01-19T05:07:00.006-05:00

On March 7th I will be competing in the Arnold Kettlebell Classic in Columbus, Oh. This is a big meet for me because I will be competing against more than one competitor, competiting on a large stage and out of state and in a higher kettlebell weight class. So my performance must great. So in order to prepare myself and my team I created a schedule that I will be following and my team will be training at a higher level also. I am moving up to the 24kgs, Perry will be using the 20kgs and Juan will be using the 16kgs.

So here is my schedule so I can 1. get into my weight class (70kg), 2. be strong enough for 10 mins, 3. reach my WKC numbers(53 Jerk/ 50/50 Snatch) .

Monday:
Morning - Boxing, Cardio, BW training
Evening- KB Sport Interval (Volume)

Tuesday:
Afternoon- KB Sport Short timed sets (Technique)

Wednesday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Thursday:
Afternoon- KB Sport Short timed sets (Technique)

Friday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Saturday or Sunday: Test timed sets

So this is the plan to preform great. I will be posting my workouts daily as much as possible. I have a few issues I need to deal with while training. My right shoulder seems to be weak so it will need to get stronger. I will be doing joint mobility, Club bell twirling, and body weight strength and band rehab exercises to strengthen that area. I will also work on my hip to elbow connection and my breathing. I tend to lean to the left so I can get my left elbow on my left hip. I need to get both elbows down. So more flexibility work and video taping. Boxing will help my breathing and keep things interesting. So this is my set up and plan to succeed at the Arnold. I will let you know how it goes and track my progression.

Training 1/15/10

2010-01-16T16:58:00.002-05:00

Training 1/15/10

Run 1.5 miles- 15mins
Clean & Jerk (one arm)- 3 min/ 3 min- 20kg 10rpm
Front Squat-2 x20kg- 3 x 12
Snatch 16kg- 3 min/ 3 min 16rpm
Burpee- 1 x 20

Spin- 30 mins interval

That was all for yesterday. I will try and get a BW workout in today or some yoga. Tomorrow back to some GS interval training.

Training 1/14/10

2010-01-14T22:05:00.002-05:00

Training 1/14/10

Warm- up
1 mile run: 8:30 min

Jerk- 2 x 20kg 3 min@ 10 rpm
Jerk- 2 x 24kg 3 x 1 min @ 10 rpm

Elliptical 15 mins- 1. 5 miles

Very very tired today. Its been a long week. Hopefully tomorrow will bring a better workout. Right shoulder is sore/beat up.

Moving to the 16's just to get some work in. Building back up. Little rest and small meals don't help. Friday is almost here!!!

Training 1/8/10 Spartacus Circuit

2010-01-08T23:18:00.004-05:00

So I finally did the Spartacus workout that is in the Men's Health. My client thought I should try it out. He and his wife tried it and thought i t was tough. So I gave it a whirl.

Goblet Squat 20kg- 1 min (25)
15 sec rest
Mountain Climber- 1 min (80)
15 sec rest
Swing 20kg- 1 min (25/25)
15 sec rest
Weighted T- Pushup 15lbs- 1 min (14)
15 sec rest
Split Jump- 1 min (50)
15 sec rest
Kb Row 2 x 16kg- 1 min (15)
15 sec rest
Side Lunge & Touch 2 x 12kg- 1 min (7/7)
15 sec rest
Renegade Row 2 x 16kg- 1 min (6/6)
15 sec rest
Lunge & Twist 12kg- 1 min (14)
15 sec rest
KB Push Press 2 x 20kg- 1 min (12)

Boxing- 3 x 3 min/ 1 min rest

It was a good training session. I have to try it again earlier in the day. Back to GS training.

Training 1/7/10 Back to GS

2010-01-07T21:18:00.002-05:00

Back to GS training!

Indian Clubbell warm-up- 5 -10 mins

Kb Jerk timed sets

2 x 16kg- 5 mins @ 12 rpm (60)
2 x 20kg- 4 mins @ 10 rpm (40)
2 x 24kg- 3 mins @ 10 rpm (30)

One Arm Jerk
28kg- 2 x 10/10 (20)

Stretching cool down

Felt pretty good today but I've been up since 4am. So I was a bit tired during my sets but they turned out well. I had a great class earlier in the day. Lots of dynamic movement and a great crowd to teach. It couldn't have been a better class. During my timed sets I took 5 to 10 mins between sets. I started to feel my thighs quiver and shake but its OK. More volume sets to come!!

Training 1/5/10 "Strength"

2010-01-05T22:05:00.003-05:00

One arm Press- 2 x 8/8- 20kg
3 x 5/5- 28kg

Triceps Press-up- 3 x 12

Seated Press- 1 x 8/8- 20kg
2 x 5/5- 28kg

Hanging leg raise- 3 x 12

Alt Side Ball Slam 3 x 20- 10lbs

15 min cool down

Slowly building myself back up after the holiday. The Arnold Kettlebell Competition is 8 weeks away!