Training 1/19/10

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 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!!!

Back from the AKC Coaches Cert with a new direction

I am a huge kettlebell fan. Not only do I work with kettlebells I try to get all my clients to work with them too. Over the Father's day (June 20, 21) weekend I attended the AKC Coaches Cert in Lawrence, Long Island( Strong Island to some). I had a great time there. It was an informal format but everyone was still professional. We went over the main reason for kettlebells and all the competition lifts (Clean, Jerk, Long cycle Clean and Jerk, Snatch). It was about creating profiency in all the lift and doing them correctly so that you can reproduce the same lift for the timed set over and over again.

We were able to see Marty Farrell and Connor go for ranking. Marty who is already a Master of Sport in the biathlon (Jerk and Snatch) was going for MS in the Long Cycle. He needed to get 49 reps for his weight class with 2 x 32kg kettlebells. He just missed by one or two with a few seconds left. He was going at 6rpm (reps per min). It was amazing to see his determination to get through all 10 minutes and keep the same rpm. He will get it soon. Connor reached Rank 1 amatuer in the Biathlon. He preformed 68 jerks with 2 x 24kg and 65+65 reps of the snatch to reach Rank 1. They are both qualified to compete in the World Kettlebell Championships in August in Chicago.

So this is what I am in for, haha. From all the experience I had with kettlebells and the knowledge I receive from this certification and the RKC. I am on my way to preparing myself to competing. It is a tough and difficult sport. These Russians are tough. Kettlebell Sport requires patience, determination, a very strong mind, technique( perfect technique). Every rep must look the same and the first rep must look like the last.

So I began my journey on June 22, the day after the Cert. I listened to the advice I received and decided I would do a plan my training out and stick to the routine.

Mondays- Snatch (heavy)

Tuesday- Jerk (med)

Wednesday- Snatch (light)

Thursday- Jerk (Heavy)

Friday- Rest

Saturday- Jerk and Snatch

Sunday- Rest

So workout on 6/22 looked like this:

Joint Mobility & Stretch Band warm-up
Swing @ 16kg- 2min/2mins- 32rpm
Snatch @ 16kg- 2min/2min- 14rpm
Snatch@ 16kg-2min/2min- 14rpm

Boxing- 4 x 4min rds
Power wheel rollout- 3 x 15

Afternoon session( did a double session)

Warm-up-Joint Mobility( focus on T-spine mobility)

OA Jerk@ 12kg- 2min/2min- 12rpm (finding the rack)
Jerk@ 2 x 16kg- 3min- 12 rpm (10 rpm on 2nd min)
OA Jerk @ 24kg- 2min/2min- 10 rpm

Jump Squat @ 200lbs- 3 x 30

That was it for that day. I will post my other workouts later today. They have switched up because I have researched more information about how to train for Kettlebell Sport. It is a lot more difficult than I thought in the beginning and I am reading article that other Masters of Sport have written.

Orange Classic 10k race and Prior training

On Sunday June 14th I competed in the Orange County Classic 10k Road Race and finished the race in 56 mins and 47 seconds. It was a good race with a good amount of hills both up and down. A good perk of doing the race is that I ran into a bunch of classmates and friends that I haven't seen in a while. The reason I ran the race was because I was asked to by a co-worker and I was helping support the Joshua Stamm Memorial Scholarship Fund.
Both of Josh's parent are members at Sports Fitness and Fun, the gym that I work at. I was happy to help out and do the race and join their team.
My training for the race wasn't the smartest way but being that I am a kettlebell practitioner at heart. Most of my conditioning was with the kettlebells and not on the road running. I did run tho a few time. I started off by doing a 2 mile run Memorial Day weekend, and then the following week I ran 3 miles. Followed by a 4 mile run under 40mins 5 days before race day. In between and on those days I did GS and Hardstyle training.

Here are my recent training sessions before the race.

6/11/09

Warm-up:

• Stretch band
• Battiling Ropes 3 x 30sec
• Hip raise 2 x 10/10

Workout: GS Style

• 2kb Jerk @ 16kg 1 x 50
• Snatch @ 12kg 1 x 30/30
• OA LCC&J @ 24kg- 6rpm- 2 min/2 min; 1 min rest
• OA LCC&J @ 16kg- 8rpm- 2 min/2 min; 1 min rest
• OA LCC&J @ 12kg- 10rpm- 2 min/2 min; 1 min rest

Jump Squat @ 200lbs 3 x 20

6/09/09

Warm-up

• Jump Rope- 5 mins
• Stretch Band
• Shoulder rotator cuff work

Workout

Boxing- 5 x 3 min rds/1 min rest

GS Work

• Snatch @ 12kg 3 min/3 min
• Snatch @ 12kg 3 min/3 min
• LCC & J @ 12kg 3 min/ 3 min

4 mile run- 38 mins

Now back to getting ready for the AKC Cert this weekend. I'm sure there will be a lot of 2 KB Jerks and LCC& J and great tips and strategies from Valery Fedorenko and Mike Stefano. Can't wait to expand my kettlebell knowledge to the next level!!

Updates, Updates, Updates!!!

A lot of things are happening in the month of June. I've been pretty busy with work since coming back from Memorial Day weekend. And it looks as if I will be busy till the 4th of July! Which is always nice but I would like to post more especially since I feel as if I have been progressing in my GS workouts getting ready for the AKC Cert coming up in a couple weeks. I have also been preparing myself for the Orange County Classic 10k road race. I did say prepare because 1. I am not a runner especially for long distance and 2. I never ran further than 3 miles even when I was boxing for Lock Haven University of PA. With those events and work I have been pretty busy. But I must say that the training is going good. I am still using RKC Strength routines on my off days from GS. And mixed it up with Boxing/Kickboxing on my running days and once or twice a week I will do a couple circuits.

Speaking of running, I started training for the Orange Classic on Memorial day with a 2 mile run on a track. Since it has been a while I knew it was going to be tough. I have to work on my mechanics being that I haven't really ran in a long time. Kettlebell workouts are helping especially with controlling my breathing during the run. As of right now I have gotten up to 4 miles and for the next few days I will work on my speed and hills.

As for my workouts, I believe that they have been good. I am sweating more than usual. The time sets are tough and I have worked up to 3 mins on each exercise. I am having a little trouble with the rack and relaxing my forearms also with my triceps being burned out by the last exercise. I guess this will come with more practice. I find when I breathe correctly with the movement I can relax more and get out more reps. So for my workouts; here is what they looked like.

RKC Hardstyle:

5/29/09

One arm Swing @ 16kg- 15 reps x 1, 10 reps x 1, 12 reps x 1

Cleans @ 16kg- 10 reps x 1, 15 reps x 1

TGU @ 24kg- 3 + 3

Clean & Press @ 24kg- 1 x 8/8, 2 x 10/10

Pistol- 3 x 5/5

3 mile Jog- 29 mins

AKC GS workout:

6/3/09

Jump Rope and KB Swing to warm-up

Jerk @ 16kg- 2 min/ 2 mins- 16 rpm

LCCJ @ 16kg- 2 min/ 2 min- 10 rpm

2 KB Jerk @ 16kg- 3 x 1 min- 12 rpm

OH squat- 3 x 8/8 @ 16kg

Windmill- 3 x 8/8 @ 16kg

2 mile run on treadmill- 18 mins

Yesterday AKC GS style:

Stretch band and KB swings to warm up

Level 19 WKC Fitness

LCCJ @ 16kg- 3 min/ 3 min- 8rpm

Snatch @ 12kg- 3 min/3 min- 18 rpm

Snatch @ 16kg- Didn't last the 3 mins. Triceps were burning and forearms hurt a bit!!!!

I was able to do 2 mins on the right and 2 mins half snatch on the left.

Barbell Hang Clean @ 95llbs- 3 x 10

2 KB Front Squat @ 16kg- 3 x 10

On a side note I received my pair of Adidas Ironworks 3 from Dynamic Fitness. I hope they help in my GS work and allow me to better balance myself and not beat my heels up. I recently did some work with Vibram Five Finger to help strengthen my feet for the run. As a recent article in Men's Health about the runners from Mexico, the Tarahumara Indians, that run practically barefoot and go for very long distance and have no foot or joint problem. And being that I have used my VFF before to strengthen my feet I will use them again!

Hard workout and easy workout 5/14 and 5/17

Hard Workout - 5/14/09

Warm-up:
Jump Rope- 8 mins (aggressively) Double unders, fast feet, turns, backwards
Push- up - 15 reps

Boxing/ Kickboxing- 5 x 4 mins/ 1 min rest
( used new Hayabusa 16oz glove. They are probably the best gloves I have used.)

Circuit: 4x
Bench Press @ 135lbs- 15 reps
Pull-up (close grip)- 15 reps
KB Front Squat @ 16kg- 20 reps
KB Snatch @ 16kg- 15/15 reps
Burpees- 15 reps

Minimal rest inbetween. I got my self to the point of almost puking. I now know the my limit and now I have to surpass that. I wasn't use to bench pressing so I'll have ot do more of those and also the burpees at the end suck but I need to do more if I want to be in better condition. Circuits/metabolic training is defiently helping and I am seeing imporvement. I will do the 300 test again in a week or so. Hopefully the time will go down.

Easy Workout- 5/17/09

Warm-up:
Jump rope- 5 mins

Workout:
Boxing- 25 mins Straight (no rest just went and did some interval work with combos)

Mini Circuit- 5 x
Clean and Jerk @ 24kg- 5/5
Burpees- 10 reps

Short and sweet, but still effective!

Felt good..will get in some HIIT Cardio on the treadmill and Concept Rower later today.

Workout from early this week and late last week

Here are a few workouts I have been able to get in. Like I said I was going to work on level 11 in the AKC manual. 2 mins per arm with 30 sec rest between exercises.

5/7/09

Warm-up: Joint Mobility (Full Body)

Workout:
Level 11 WKC Fitness:
2 mins /2 mins w/ 30 sec rest

Jerk @ 16kg @ 17 rpm (reps per min)
Snatch @ 16kg @ 20 rpm
Clean and Jerk @ 10 rpm

Level 10 WKC Fitness:
2 mins/2 mins w/ 1 min rest

Clean @ 12kg @ 18 rpm
Clean & Jerk @ 12kg @ 14 rpm
Jerk @ 12kg @ 20 rpm

Cool Down- Expresso Bike- 2. 92 mile- 8.55 mins

5/11/09

Light Sparring- 3 rounds @ 3 mins/ 1 min rest
Heavy Bag- 3 rds @ 3mins / 1 min rest

Circuit- 3x
Push-up- 15 reps
24" box jump- 20 reps
Pull-up- 10 reps
Full Contact Twist @ 20lbs- 20 reps
12lb Med ball Slam- 20 reps

5/12/09

Warm-up:
Jump Rope- 5 mins
Stretch Band for Shoulders

Workout- Boxing
5 x 3 min rds/ 1 min rest

Expresso Bike- Monkey Pass- 37 mins- 11 miles

Feeling much better about the workouts. Circuits and GS are feeling good. Just waiting on a couple new kettlebells I order so I can do some sprint work with heavier kettlebells. Still doing high tension RKC drills. They both compliment each other with helping me increase power and stamina for boxing/kickboxing. Soon to start grappling as soon as my schedule clears up. Work is good.

300!! Finally completed!!

Today I went after the "300" workout as a test to see where my level of conditioning is. I always wanted to do it but I never had the right reason or just timing for it. It looks interesting and tough. Maybe I didn't think that I could finish it, I don't know. But today I went after it. My reason to test myself. Also I have a couple sports I wanted to do it for. Grappling and Boxing!! Although I haven't been grappling recently, I have been doing my boxing workouts to keep myself sharp and maintain some skills. I have also added in different training tools to help me reach a conditioning level that will help me preform well in both sports. I also want this type of training to help with GS. I know that GS is more skill and technique than anything else but the cross training with circuits and GS and Strength training all help out with improving performance. A better body leads to better performance. I still will have complete GS workouts as per the Fitness protocol but then after I will add bodyweight and combat training (boxing, kickboxing) for their benefits.

"300" Workout- 17 mins, 21 sec
25 Pull-ups (some kipping)
50 Deadlift @ 135lbs
50 Push-ups
50 Box Jump on 24" box
50 Floor wiper @ 135lbs( single count)
50 Clean + Press @ 16kg ( GS style)
25 Pull-ups

Boxing- 5 x 3min rds/1 min rest
Expresso Bike ride- 6.92 miles- 27 mins

Stretch

That was all for today. It was a good workout. I will be doing similar circuit following some of Jason Statham's protocols and adding some MMA specific exercises to the mix.
Till tomorrow!!

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!!!!

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

A Kettlebell, is a kettlebell, is a kettlebell

is similar to the saying a calorie, is a calorie, is a calorie. The reason I bring this up is because the fitness industry is just like the all the other industries out there that try to get you to do something or follow some way that they say is right. As most people know I am open to anything new. Everyone has to find their way in life and follow what suits them best. If you are into Kettlebell training there are many routes you can follow. There are RKCs, AKCs, CKTs, AOSs, KBCs, Crossfit, all out there to help guide you as the client on how to use the Kettlebell correctly to 1. help reach your goals no matter what they be, 2. instruct you in proper form so you don't get hurt , 3. provide a fitness experience that you won't forget. As a kettlebell instructor I can't wait to learn about the WKC and GS style as I have experience the "Hardstyle" of kettlebell training. What I am trying to get at is that there is a new so called system out there. First it was Kettlenetics and now there is KettleWorx. Both of these require that you use light Kettlebells to get you to your goals. I am not going to judge these styles I am just not a big fan about them. Check them out and if you like them please try them. If not go to something else. Kettlebells seem to be a new craze nowadays and when I worked out with them in Sports Fitness and Fun about two years ago I was looked at weird but when everyone started to hear about them, I was the first person they ran to. Kettlebells will always be around because they are a fitness tool just like dumbbells and barbells. Find someone who is certified to teach and you will be in good hands. There is no one leader in kettlebell training because there are so many. Good Luck to all and keep on swinging!!!