Hello Long Cycle!!

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

Made it through!!

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


Thursday's training session (jerk)


Friday's training session (snatch)


Countdown 14 day until in Sarasota Fl!!

Training review- Oct 27- Nov 1.

A review of what happened this past week.
I started a training journal to keep track of all my activities I completed during the week. Even tracking weight and body fat percentage. Why? Because you need to know what works and what doesn't. I am starting this week to add some things to my training like I mentioned before. Flexibility is my weak area. It makes things like straightening my legs in my rack tough which weakens my jerk numbers. So this week I start a Prasara yoga program. It will be part of my cool down. Prasara Yoga is created by Scott Sonnon of Tacfit. There are several flows I'll be practicing because of the areas they focus on.
Training has been difficult this week due to my primary job as it was closeout so I wasn't able to get all my sessions in. Monday was Jerk, Tuesday was Snatch, Thursday was Jerk and Friday is Snatch again. It was a tough training week and consistency is what would have helped but not all training sessions were completed. This fact just hurts when trying to get to the next level. It really messes with your mind when you are capable if doing something but your body tells you NO. In a couple weeks I'll be competing in Georgia at the Atlanta IUKL open, lifting the 24kg in biathlon. So i will try to match my best in Jerk and increase in Snatch. Snatch has improved so the next couple weeks I'll look to maintain or improve my results. My training schedule will become normal again as I go into the last couple months of the year looking forward to the West coast classic in San Francisco.

This weekend I got my running legs back which is always a great thing. Saturday Nov 1st, 6.6 miles in the rain.

First long run over 3 miles in a while. The One hour Long Cycle event really brought back the "going for it" thought in my head. It really plays out that Kettlebell sport is all about enduring the suffering that is the sport and being mentally strong not just physically. Being able to sustain a pace and mentally pushing past what you are capable of doing. 

Now to planning out the week and sticking to the program.  

     

Consistency

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.

Training routines from 6/23 and on!!

6/23- Snatch Day

Warm-up: Joint Mobility and Stretch Band for shoulders

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

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

6/24- Jerk

Warm-up: Thoraic Mobility and Stretch Band

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

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

6/26- Mixed

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

6/30- Snatch

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

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

7/2- Jerk

Jog- 1 mile
JM and Thoraic Mobility

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

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

OA Jerk @ 32kg- 8/8

7/6

Joint Mobility warm-up

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

OA Jerk @ 32kg- 6/6

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

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

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

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

April 2nd

Warm-up- Joint Mobility and Stretch Band mobility

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

Rope Waves- 4 x 1 min

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