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.  

     

Update last couple months(Sept-Oct)

After Nationals in August I declined to compete in Germany at the World Championships. I didn't plan accordingly to fund my travels. So beginning now I plan to save so I have no excuses to travel where ever the championships are held. As far as training has been going, since I decided not to go to World championship training has been off. I am starting back up the road to Master of Sport in Biathlon. So there will be steps to achieve first before getting to the Master of sport level. 1) One step that I have achieved was getting CMS in June in NJ. The goal is to achieve similar results with the 32s. 2) Next goal will be to hit the (100+ Jerk, 200+ Snatch) 200+ points with 24s. That's something I have been working on for some time now. 3) Over 150+ points with 28s- New objective.

This November I will begin my journey. I am setting up my competition schedule for the next few months. Nov 15th I'll be competing in Atlanta, then February 7th San Francisco at the Ice Chamber, April will be in Sarasota, FL, and then I'll set the rest of the year up. From Nov to Feb there will be enough time to train and prepare for California.
Some of my recent training is showing some promise in hitting my target with the 24s. My two weak areas are my rack in jerk and my endurance on the snatch. The rack has always been an issue because of my lack of flexibility in the hips and upper back. Snatch endurance just takes more practice and fine tuning my technique. Here is a quick workout with the 28s and 24s snatch.
    
Competition is coming soon so this will show where I am at in prep for the West Coast Classic in San Fran. I will be journalling and making sure I get every training session in. Consistency will be key at hitting the targets that are set. More to come....I've been looking into some other training methods to add to my training- more along the stretching and mobility areas.

Past couple of workouts

4/21/09

Warm up:
Kb Swing @ 12kg- 60/60 (15/15 x 4 continuous)

Workout:
KB Jerk @ 24kg- 12 reps
KB Push Press @ 16kg - 12 reps
KB Press @ 12kg- 12 reps

(3x no rest between weight change)

Sledge hammer @ 25lbs and Rope Combo
15/ 15 smashes + 30 sec undulation
( 3x with minute rest between sets)

Overhead Squat @ 16kg- 3 x 5/5
Power Wheel Roll out- 3 x 12
Power Wheel Pike up- 3 x 10

4/23/09

Warm up:
Indian Club Swings and arm movements- 5 x 10
Jump Rope (Aero Speed)- 4 mins

Workout:
Boxing/KickBoxing- 4 x 3 min rds/1 min rest

Circuit- 3x w/1 min rest
Kb Jerk @ 24kg- 15 reps
Ball Grip Pull-up- 10 reps (chest pass ball height)
Power Push-up- 12 reps
Goblet Squat @ 24kg- 12 reps
Axe Tire Smash @ 25lbs- 15 reps

TGU @ 24kg- 3 + 3
Pistols- 3 x 5 /5

Had a new piece of equipment that I had to use. I was able to make it out of a baseball and an eye hook bolt and a carabiner. It changes the aspects of the pull-up and allows me to work on my grip as well as my back. Circuits did tire me out and for preformance purposes I need to become more conditioned to those workouts. I just started putting them into my regime. Soon I will add in more exercises to them. They are defientely tough and I love the fact that they are metabolic. That aspect help with preformance in sports and fat burn. Soon I will put my self throught the 300 Test and set that as a standard and then test it again the following month to look for any improvement. Along with getting ready for the AKC cert in June. I have recently purchased a 20kg and 28kg AKC Bell to help with circuit and provide a good amount of resistance for the circuits. Till next time!!

So you want to be a Fighter!?!? Workout for 4/20/09

Hope everyone had a great weekend! The weather was great and this upcoming weekend is suppose to be as good or better. I had a chance to go see my first MMA event in Atlantic City this past weekend. My lovely girlfriend treated me to a evening in AC to see Ring of Combat at the Tropicana and it was a great mixed martial arts event. No big names there but a lot of action along with pretty ring card girls in skimp bathing suits. This got me thinking about a lot of my past workouts and all the hype about kettlebells and alternative training tools and programs. Many people say they want to look like a fighter and have the abs and muscle definition of them. Some example I get are Bruce Lee and boxers like Manny Pacquiao and Floyd Mayweather. So I tell them if you want that look you have to work for it and train like them. Fighters are known to push themselves to the limit and beyond. They don't train to look good, they train to fight great. My workouts combine aspects of strength, endurance, explosiveness and a fighting style. Those are the tools I use to create most of my workouts. No matter which style(s) you choose to participate in you can always create exercises from that.

Workouts 4/20/09

• Am session:

Warm-up:

Joint Mobility- 10 mins

Jump rope- 5 mins

Push-ups- 3 x 10

Stretch Band for shoulders 5 movements- 10 reps

Leg Swings- 4 x 10

Workout:

Kick Boxing- 8 x 3 min rds

Mini Circuit- 3x

Ring Push-ups- 10 reps

Ring Rows- 12 reps

Power Jumper Jump Squats- 10 reps

• PM session-

Workout:

Arc Trainer (Climber) - 10 mins

Wind Sprints- 6x 30 sec/ 30 sec rest (speed 10mph)

Snatch- 5 mins alternating every 10 to 15 reps ( didn't count reps just went for the time)

Stretch- lots of stretching the hips and quads. going back to the split stretch to get the kicks higher.

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!!!

First SFF an K.O. Kettlebell Seminar was a hit!!

Today I held the first kettlebell seminar and demo @ Sports Fitness and Fun tonight. I had 20 people sign up and 14 people show up. Which was a good turnout for it coming out so quick. I made a flyer and I talked to a few members to bring up the interest. In the seminar I discussed the history of the kettlebell, the benefits of using, the basic six exercises and who uses them. The group responded well to the seminar and I was able to get the members to try the different kettlebell exercises. They all did great and I was very happy. I believe that more people will now be interested in kettlebell training not only because its great but because it works.

Workouts on the on other hand have been going good. I am usually getting a series of presses with the 24kg and 32kg. Swings and snatches with 24kg and 32kg for multiple sets of 10 and 5 reps. I am still working on pistol squats and bottom up presses and TGUs.

Another sport that I am getting into is Sambo. I am helping out a friend who is getting ready for a huge tournament in Russia. I am helping him out with his boxing and he is really improving. Punches are faster and crisper. Since it is combat sambo rule are a bit like MMA. I teach boxing he teaches me grappling. It a great sport and just looking up things online I find that kettlebells and sambo go great together.

Training...Cruise..and Nutrition

So today I was thinking about what to write about today. I usually write about and log my training session so that you and I can see how I am training and how I set up the training session to reach my goals. But today I wanted to add some of my notes about my nutrition. I do eat alot and I like to eat whatever it is that I want. I really don't have any restrictions but what I do have it awareness and timing with my food. I know its not the best but just like my tattoos I believe in Yin and Yang. Life itself needs to have balance with good and bad and I believe that the body must also. Too much good = not good and too much bad = not good. So for me I will have a delicious salad and chicken or a healthy protein shake but when I want a cookie or a bacon egg and cheese sandwich I will have it. It not about me being young as some may say, its about balance. If i eat some that has a lot of calories then I make sure I get in a good workout and I have a good meal later in the day.
Speaking of this I will on my biggest vacation ever a 7 day cruise in the Caribbeans with my gf and this is where I hear a bunch of problems occur with nutrition. Imagine eating and drinking all you want. If you thought the freshman 15 was bad, I think the cruise adds on 20 or more. Not to say cruises are bad but the food is good. So this is where a new book I have been reading comes into play. I am reading Ori Hofmelker's "The Warrior's Diet". A book worth getting!! It talks about cycles and learning when to use them and when not to. It also discusses how to use it and what foods to put in your diet. Although I'm not big on diets this is one I would like to try. After I get done reading it I will update you on it.
Now back to my training log.

Warm-up-
Dynamic mobility and joint mobility.
Kb warm up @ 20kg- swing- 10 reps, Clean-5 reps, High Pull and Snatch- 5reps

Workout-
Military Press Ladder and Pull-up Ladder@ 32kg pull ups @ bw
4 rungs, 1 to 4 reps

Snatch+OH Squat+ Sots Press@ 20kg
3R, 3L x 2

Boxing-
3 x 5 min rds
Jump-rope- 5 mins
Speedbag- 5 mins

Then I was done!!!!
Till tomorrow....Check that book out too!! I will add his link to my list!!

Training from the past few days!!!

Hello all, I'm trying to keep up posting everyday but work has been a bit busy and I've been a bit tired. But the training is getting better. I am getting stronger and able to work with the heavier bell more often and also getting pistols down on both legs.

Yesterday's workout looked like this:

Warm-up-
Pump- 10 reps
Halos- 20 @ 16kg = 10, 10
Goblet squat- 10 @ 16kg
Arm bar- 10 @ 16kg = 5,5

Workout-
Jerk Ladder- @ 24kg & 32kg
2 sets back to back then rest. It looked like this
24kg- 12 reps both arms then directly into 32kg- 10 reps each side
24kg- 2 x 12
32kg- 2 x 10

VO2 max test- 40 sets @ 16kg for 7 reps
Interval 15:15

* only bad thing is that my left side felt a bit sore. I need to work a bit more stabilization and flexibility.

On that note today's workout

Warm-up-
Hindu Pushup- 2 x 10
Hindu Squat- 2 x 15
Back bridge Pushup- 2 x 10
Handstand Pushup- 1 x 10

Workout-
Ring Pushup- 3 x 10
Ring Row- 3 x 10
Ring Dip- 3 x 10
Box Pistol Squat- 3 x 5 ( crane style)
Weighted Pistol Box Squat @ 24kg- 2 x 3 (Kb in racked position)
Front Squat @ 32 kg- 3 x 10 ( 5 per side)

Today's workout felt good. I read up on the pistol and I would like to get stronger in it which is happening. Its a great move along with other bodyweight exercises.
Some great dvd series to check out is Steve Cotter's Kettlebell Encyclopedia and Bodyweight Encyclopedia and Pavel's Naked Warrior book. Both really help out.
Soon I'll be going back to the press and pull-up ladder and also add pistols to it. The Short cycle Jerk and VO2 max training really push the limit but its great!!!

Today's Training and yesterday's...July 22nd & 23rd

Well the last two days have been pretty long... I worked early morning to night and the early the next day. Which is alright but made me a bit tired for my training. But the sessions were still alright, surprised myself a bit too which was nice...I experienced the ah ha effect. So yesterday's (July 22nd) workout looked like this, I focused on strength for the little time I had.

Warm-up:
Full body Joint Mobility- 20 reps both direction for each movement

Workout:
2 KB Front squat:
@24kg- 3 x 5 reps
@32kg- 2 x 3 reps
See-saw press:
@24kg- 3 x 10 reps
@32kg- 3 x 4 reps
Turkish Get up:
@24kg- 1, 1
@32kg- 1, 1

After that I trained a couple clients but in between I was able to do a couple 2 KB military press @ 32kg.

Todays training was a bit better.

Warm-up:
Halo @24kg- 5,5
Goblet Squats @24kg- 5
Windmill @24kg- 5,5

Workout:
Clean & Press Ladder @32kg
1-3 reps; 3 rungs
Pull-up Ladder w/ 24kg
1-3 reps; 3 rungs
2KB Front Squat@ 32kg
2 x 5 reps

VO2 Max Work set @ 16kg
15:15 for 50 sets @ 7 reps

Great workout!! The VO2 kicked my butt and I felt a lot stronger during the ladders. Just before the last ladder I double press the two 32kg kbells for 7 reps which was nice but set up the last set to make it a bit harder!! Tomorrow I'll be working on some more boxing and doing some more Tai' Chi in the am. That was a great opener to the day.

July 21st Boxing Training

Well today was good in the morning and a little rough in the evening. This morning I did tai chi which was nice and enlightening. I found I was pretty tight in my hands and wrists..Something to work for now.
I ended up working later than usual so I trained later. But it was ok, an easier day than others.

Boxing training:
1 x 5 min round Jump roping
5 x 5 min rounds Boxing
1 x 4 min Jump roping
Wrist extension- 2 x 10 @30lbs
Wrist curls- 2 x 10 @ 30lbs

that was all for tonight. I was a bit beat tonight.

Kettlebell training tomorrow!!

July 18th Training

I trained in the afternoon today after I finished up with my clients. Still feeling a lil beat up from yesterdays workout i skipped using kettlebells today.I will alternate days 3 days of kettlebell training and 3 days of boxing training/ conditioning. So toady's workout went like this:

Warm up- 5 mins of Jumproping

Workout-
4 x 5 mins rounds of boxing w/ 1 min rest in between
Core work- Full contact twist- 3 x 10 reps @ 35lbs
Side bends- 3 x 10 reps @ 85lbs

Speed bag- 1 x 5 mins varying hand speed and direction

then I finished up with foam rolling and stretching.

prior to a friend stopped by with her son and we had a small contest to see how many pullups we can do. Her and her son did 10 which was pretty good. I did 20 but I rested still hanging @ 17.

All in all a good training sessions.
Today a session with my client hit me again even tho pain is good it is not needed every session. For some people being sore for 4 days doesn't mean that the workout you did was great. Its more like the workout you did was stupid. Being aware of the muscle and its movement is more important to than having a sore body all the time.

First Official Blog

Well this is my first blog since becoming an Official R.K.C. Instructor. Since the great weekend experience I have continued learning and have experienced a lot of things. Talking to new people getting more and more information and taking what is needed. Since I looked at other R.K.C.s and fitness professionals' blogs I have a good idea of what i want to put on here. Workouts along with other information will be posted and hopefully I'll get to some article.
Some info about myself:
I'm a graduate from S.U.N.Y. Orange and Lock Haven University of Pennsylvania.
I received an Associates in Science @ S.U.N.Y. Orange and a Bachelors of Science from Lock Haven.
As of this past June I received my R.K.C..
For those that don't know what an R.K.C. is here is a simple explanation.
We are Kettlebell instructors that follow a gold standard system of strength training and are detailed in teaching the skill of strength.
I am a personal trainer and kettlebell instructor @ Sports Fitness and Fun in Florida, N.Y.
As a trainer I focus on Boxing/MMA conditioning, Gymnastics/Bodyweight training, and Power and Olympic Lifting.
These all intrigue me and I find that they work great. I am also looking into GS (Girevoy Sport) lifting.
As I enter more and more into the fitness industry I notice that a lot of things do work so for that reason i do not discriminate against any style of lifting. And plus it is always good to mix things up.
As of right now I use the basic R.K.C. hardstyle grinds and ballistic movements and the basic Powerlifts (Bench, Deadlift and Squat)
I am also using some Corrective Strategies, from Master R.K.C. Brett Jones, Advance Strength Strategies, from Senior R.K.C. Kenneth Jay, and Full K.O.ntact Kettlebell exercises, from Steve Cotter.

Well its time for the training:

Warm-up:
Indian Club- 5 mins
Hip raises- 10 reps per leg
Shoulder dislocate- 10 reps

Workout-

Clean and press weight ladder- 20kg, 24kg, 32kg
20kg- 3x 10
24kg- 3x 5
32kg- 3x 3
progressively moved up after each single set was completed

GS Jerk @ 24kg- 6 mins of work 1 min per arm
10 reps per min, totaled 60 reps

VO2 Max @ 16kg 15:15 for 40 sets

and then I stretched and my arms, lungs, legs were all fried!!