Training April 6th- double session

Since I took the weekend off to recover from the week's workouts I started this week off with a double session. I was able to get both strength training and cardio done in one day.

Morning session:
Rowing 12:06- 2601m @ 2:19/500m
Jump rope- Aero Speed Rope- 2 x 5 mins/ 1 min rest
Lifeline Blue Heavy Rope- 2 x 5 mins/ 1 min rest

Afternoon Session

T.G.U. + Snatch- 16kg- 3 +3, 5/5
24kg- 3+3, 5/5
Bent Press- 16kg- 2 x 5/5
24kg- 2 x 5/5
OverHead Squat- 16 kg- 3 x 10
Snatch- 16kg + 24kg- 4 x 10/10
( Snatch the 16kg on each side then w/o rest Snatch the 24kg on each side, 20 reps total per bell)

Back to Boxing and Ropes today and maybe a few Burpees!!

Workouts from 4/3 and 4/4

Well I have been back on track with both kettlebell workouts and boxing workouts. I am finally getting to the point where I feel good at the end of my workout and exhausted at the same time. Conditioning workouts are fun whether they are circuits or full body exercises thrown into the mix. Not a lot of reps are needed but if you are able to get a good number you'll defiently feel the affects. Rope training is working out great. I throw it in at the end of my workouts for its conditioning purpose and besides the fact that it helps out my with my boxing, I feel like they are my sprints.

4/3/09 Workout:

Warm-up: Jump Rope- 5 mins, Stretch band exercise from Matt Fuery Gama Fitness, Joint Mobility

Workout-
Boxing- 5 x 3 min rds w/ 1 min rest
Burpee + C & P @ 2 x 16kg- 3 x 10 (from Mike Mahler Kombat Kettlebells)
LCCJ @ 2 x 16kg- 4 x 10 (tris felt tired)
Snatch @ 16kg- 60 reps- 20/20- 10/10
Rope Waves @ 50' x 2"- 5 x 30 sec

4/4/09 Workout

Warm-up- Jump Rope- 7 mins, Joint Mobility
Workout-

Ring Push- up- Reg- 2 x 10, Planche- 2 x 10, Hindu- 2 x 10 ( done w/o stopping for rest)
1 Leg 24" box jump- 3 x 10/10
Pull-up- 3 x 10
Pistol Squat- 3 x 5/5
Burpees- 3 x 10

Felt great to get in a bodyweight workout. I haven't gotten one in a while. Now I really have to get the power wheel in to at least try the Monkey Bar Gym challenge. Power Wheel Hand walk for 100 yards. I think the rope training will help condition my hands and forearms. The workouts are getting better!!!

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.

Great Workout Circuit with kettlebells, rope, and a pull-up bar!!

So today I finally received my first set of ropes (40' x 1.5" & 6' x 1.5") and I couldn't wait and had to try them out. They provide a great way to get a cardio workout in just a matter of minutes. I was a bit taxed after trying the different undulations that can be done with the rope. I went to full intensity with the rope being so excited. I was also able to hook it to a cable crossover pull-up bar and make a set of climbing ropes with it. I was definitely hooked and it was a great purchase.

Today's workout looked like this.

3/26/09

Warm-up-
Push-up- 25 reps
Handstand Push-up- 10reps
Hindu Squat- 25 reps

Workout- 4 times
Pull- ups- 15 reps
Clean and Jerk @ 24kg- 5/5 reps
Floor Press @ 2 x 24kg- 10 reps
Deadlift @ 135lbs- 10 reps
Rope training- 45 secs

Then -
Snatches @ 16kg- 15/15 reps, 24kg- 2 x 12/12 reps

Cool down- rope training - 2 mins

After that I was done. Snatches really got me afterward. Ropes got my arms and lungs tired (good thing). It was the second time i was able to workout out this week. Work is a bit tough but I will deal. More to come!!! This is going to be GREAT!!!!

Ropes Gone Wild/ Battling Rope!!

Today I receive my first set of ropes. I recently purchased a 40' x 1.5" rope and an Outlaw 6' x 1.5" rope. I will be incorporating these new tools into my workout. I have seen a few videos on Youtube and on the Art of Strength website. This looks like it will not only be taxing on the body but fun as well. With all the other tools I have a vailable to me I should be able to get a great circuit in like never before. I will get back on hopefully later today to let everyone know how it goes.

Kettlebells and Rope training!!!

R.K.C. tries A.K.C....What a weekend!

So I am sure I am not the one who has tried the AKC method but I just want to try it out and see what it was for the experience. I went down to Long Island to visit Master Trainer Mike Stefano. He has been with AKC since the beginning. He and Valery Ferderenko are a few of the only Master Trainers that are part of the AKC. Coach Scott Sonnon was part of the WKC but no longer is due to a fallout. But back to the weekend. I attended the one day workshop to prepare for the AKC coach workshop that is a weekend long. While I was with Mike, he discussed the differences between the American Kettlebell Club and Pavel's Hardstyle System.

In the simplest way to explain the difference between the two systems or protocols; the AKC method is developed for sport and endurance. They focus a lot of detail and effeincy of the basic moves which are the Jerk, Snatch and Long Cycle. They do talk about progression using the Push press and the Swing and Clean. Much detail is given to the Clean (Rack) position because in the Jerk and Long Cycle that is where most of the rest is taken place. Work is done with one kettlebell and then after all of the levels (20) are reached then you progress to a heavier weight. With the bells, they are all the same size to help create efficiency so the position doesn't have to change when progressing to the heavier weights. After learning the exercises, Mike then put us through a workout testing our technique. We did the level 9 workout with the Jerk for 2min per hand then Snatch for 2 min per hand and Long Cycle 2 mins per hand. We were able to rest for 2 mins between each exercise. It was a killer day. I did learn a lot and appreciate the toughness of Kettlebell Sport. It requires a lot of smart training and patience.

The RKC dealt with strength and conditioning by using power lifting protocols while mixing in rehab and flexibility training. It used the kettlebell as a tool to reach a goal instead of its sport. The weekend I spent in Minnesota was a great and tough experience. I taught me how to train others using a protocol to help people get a better form. Mixing this training with other equipment make the kettlebell a great tool. Let alone the kettlebell can be used on its own.

The difference I have experienced from both systems is that with the AKC I can lift a weight for numerous amounts of reps with out getting exhausted till hitting the 3rd and 4th minute while being at 25 to 30 reps per arm with a moderate weight 16kg or 24kg. With the RKC protocol I am lifting heavier weight but for only a few reps but being strict with the movement (32kg or 40kg for 3 to 5 reps).
Personally I like and respect both systems because it all depends on your goal. They are both a yin and yang to kettlebells for me. I will be attending the AKC cert in June in NYC.

Recent Workouts and some News

Haven't really posted my workouts lately due to the amount of work that has increased. But I still have been able to get in a couple workouts. I also recently purchased a couple of 16kg Perform Better Competition Kettlebell. I am hoping to get a set of AKC Pro-grade Kettlebells but they may be a bit too pricey. I also got Scott Sonnon's Official Kettlebell Foundation DVD. I watched all three DVDs and must say there are many good things about it. He deals mostly with the sport of Kettlebells. Coach Sonnon breaks down every detail needed to preform the exercises efficiently and correctly. He also gives you a rep range to do within a certain time limit. In the warm up dvd he goes through exercises that loosen the body up and prepares it specifically for kettlebell lifting. I found this to be very helpful. It is similar to the joint mobility of the RKC and Steve Maxwell. Overall its a great DVD set and one that is a "must have" for any kettlebell enthusiast.
The Competition Kettlebells I purchased seem to work well with the exercises on the OKF DVD. I started to do more GS exercises in my workout just to try it out and test my endurance and a pace I can work at. I also do my RKC presses and pulls. I believe that there can a good blend of RKC and AKC in a workout.

Speaking of workouts here are some I did in the past few weeks. I will begin to bring my intensity and volume up.

1/13/09
Warm-up-
Joint Mobility- head to toe- 10 mins
Hip Raise- 2 x 10/10
Straight leg raise- 2 x 10/10

Deadlift-
155lbs x 5
185lbs x 5
225lbs x 5

MP ladder 1- 5 reps x 4 @ 24kg
Pull-up ladder- 1- 5 reps x 4

Goblet Squat @ 32kg- 3 x 5

1/15/09
Warm-up-
Joint Mobility- head to toes- 10 mins
Halo @ 16kg- 1 x 10

Swings @ 16kg- 2 x 20
Double cleans @ 2 x 16kg- 3 x 15
Jerk @ 2 x 16kg- 4 x 15
Clean + Jerk@ 2 x 16kg- 3 x 15
1 arm Jerk @ 40kg- 3 x 3 (soon to go up)
2h Swing @ 40kg- 4 x 10
Pistol @ 16kg- (Racked)- 1 x 3/3

Dragon Flag- 2 x 5
Farmer Walk- 20 yards @ 2 x 110lbs

1/19/09
Warm-up-
Inchworm- 1 x 10
Hindu Push-up- 1 x 10
Hindu Squat- 1 x 20

Swing @ 16kg- 3 x 2mins (1 min/1 min) avg- 25 reps/min
Clean @ 2 x 16kg- 3 x 15
LCCJ @ 16kg- 3 x 12/12
Snatch @ 16kg- 4 x 15/15

1/23/09
Warm-up-
Joint Mobility- 10 mins

Swings @ 16kg- 3 x 1 min/1 min (25 to 30 reps/ min)
Press @ 16kg- 3 x 1 min/ 1 min ( 8 to 12 reps/ min)
Jerk @ 16kg- 3 x 1:30min/ 1:30min ( 15- 20 reps/ min)

Bike- 10 mins- 3 miles