So far this week has been pretty good as far as training is going. The beginning of the week is always tough but I was able to get my sets in. I had low energy at the beginning and it definitely affect my training and sets. But as the week progress I was able to pick it back up. I recently dropped my training schedule down to 3 days a week. And the training volume has increased because of that but it also allows me to rest and recover while lifting the heavier (28-34kg) bells more often. I trust Coach C-Duff in what he is doing. Its just tough and for this sport it counts. You have to be prepared for competition. The nationals is where we in the US have a chance to compete against someone in the same weight class lifting the same bell. So this week since I started only training 3 days a week with the be I do both lifts in my workout. Here are the sets from my Friday training session at Reebok with the NYC crew.
Ladder Jerk set 2 mins on/ 2 mins rest 5x. Changing weights from 24- 32kg. Goal here was to maintain competition pace for the 2 mins, Keep a good rack position (something I'm still working on), and get use to 32s towards the end of the set. Everything is still a work in progress but still coming along.
Next up snatch.
With snatch I've had good days and bad days....pretty much similar to everyone else. Recently my elbows have been bothering me. Probably coming from my drop and not adjusting my legs or back. So this set I worked more on deflecting from the bell and absorbing with my legs to save my grip endurance. So I'll be analyzing my technique and seeing where I can get better to last the full 10 minutes with the 28kg and 32kg bell. Another area I continue to work on is my level of flexibility. I recently did a few back bends and found out my upper back was supper tight which could explain why my rack isn't the best.
On to the next week of training...
Sunday, July 27, 2014
Saturday, July 19, 2014
Training review and update 7/18/14
So far training has been a bit tougher than I though. Work load has gone up a bit since the summer has slowed the business down. So my training has been rough. Anytime you move up kettlebell weight consistency is the biggest factor. It takes longer to adjust to the weight and the volume so what you expect to achieve doesn't come in the time you were planning for.
Recently there has been some drama in the kettlebell sport world. Best thing for everyone that participates in the sport is to keep training and help the sport grow. It doesn't matter if you lift for fun, are really competitive, looking to compete on the international scale, bringing something different to your Personal training business, or just trying to learn something different. The drama does nothing but hold the sport and your personal growth back. There are many great lifters in the US that are getting better...My advice go follow them. They are living it along with everyone else trying to get better in this Russian dominating sport. Go with the people who will help it grow rather than one person trying to stop it. That's all :)
So back to training; I've been training maybe 3 times a week and running has stopped to maybe twice a week. Disgusting!!! I'm trying to progress with the 32s and its tough. 32kg bells can stop you right in your tracks if your not ready for them. So the last few weeks the goal has been to get my numbers up in snatch and jerk obviously. Most of my jerk sets I haven't been able to tape but snatch sets I have. Most of the work is developing time under the bell and building the rep number up. Sometimes sets are good and somedays they suck but gotta keep moving!! Here are a couple of my training sets. The more I train the more I can improve.
A little test this week with the 24s since I haven't been able to get the 32s in place. Still feeling good about progressing forward.
This week I don't have much time left till nationals so I have to pick the pace and get things moving. The 32s are no joke so I need to focus and get things in place. No missing training days. I dropped down my training so I can be consistent and continue to progress. If you have question about my training my coach is Chris Duffey. I've been working with him for over 3 years now. And he has helped me progress to where I am today in Kettlebell Sport. If you are looking for a Coach he is a great one!!
Recently there has been some drama in the kettlebell sport world. Best thing for everyone that participates in the sport is to keep training and help the sport grow. It doesn't matter if you lift for fun, are really competitive, looking to compete on the international scale, bringing something different to your Personal training business, or just trying to learn something different. The drama does nothing but hold the sport and your personal growth back. There are many great lifters in the US that are getting better...My advice go follow them. They are living it along with everyone else trying to get better in this Russian dominating sport. Go with the people who will help it grow rather than one person trying to stop it. That's all :)
So back to training; I've been training maybe 3 times a week and running has stopped to maybe twice a week. Disgusting!!! I'm trying to progress with the 32s and its tough. 32kg bells can stop you right in your tracks if your not ready for them. So the last few weeks the goal has been to get my numbers up in snatch and jerk obviously. Most of my jerk sets I haven't been able to tape but snatch sets I have. Most of the work is developing time under the bell and building the rep number up. Sometimes sets are good and somedays they suck but gotta keep moving!! Here are a couple of my training sets. The more I train the more I can improve.
A little test this week with the 24s since I haven't been able to get the 32s in place. Still feeling good about progressing forward.
This week I don't have much time left till nationals so I have to pick the pace and get things moving. The 32s are no joke so I need to focus and get things in place. No missing training days. I dropped down my training so I can be consistent and continue to progress. If you have question about my training my coach is Chris Duffey. I've been working with him for over 3 years now. And he has helped me progress to where I am today in Kettlebell Sport. If you are looking for a Coach he is a great one!!
Sunday, July 6, 2014
Starting the Road to USA Nationals 2014
47 days away till the best lifters in the USA will all come together in NYC and a team will be selected through competition to compete in the IUKL World Championships in Hamburg, Germany. Its that time again to get prepared and decide what bell to lift in my weight class. It's important to decide what it is that you want to do when going into a big competition. We don't have a large number of lifters in certain weight classes. So its best to decide what the game plan will be. For example, last year I decided to lift the 32s and there was only one other lifter in my weight class lifting the same bell. I knew that I wasn't going to win but my intention was to do my best and make improvements from my previous competition lifting the 32kg bells. I ended up coming in 2nd place to Marty Farrell but I had a good feeling about it. I figured out what the elite guys were putting up as numbers and what I needed to get to improve for the following year. This year I'm going in thinking about winning and making the USA National Team to be able to lift in Germany!
So this week Coach Duffey re-introduced me to the 32kg. We are seeing where I am at with the reds and if competing with them is a good or bad choice. I recently competed with the 28s and made CMS numbers. Usually before moving up you want to establish a good base with the prior bell. For example in February I lifted the 24s and posted really good results with them. So I was ready to lift the 28s. I did alright with them in April and much better with them in June. This is where we decided it was time to lift the 32s again. If anything I improve my numbers with both 32kg and 28kg bells. So training has changed a bit but the schedule has stayed the same. Monday and Thursday are Jerk days, Tuesday and Friday are Snatch. As I get closer to competition I'll have days I do both lifts. Duffey has put in some unique programs into my training; Pyramid intervals, Black Snatch (Snatch endurance work). I'm sure more things are to come. Here is a look at a couple of my training days this week. Goal for August is to be competitive with the 32s and make Master of Sport rank (125 points in 73kg)!!
Just a start on some new programming. Results will show in the consistency of the work put in.
So this week Coach Duffey re-introduced me to the 32kg. We are seeing where I am at with the reds and if competing with them is a good or bad choice. I recently competed with the 28s and made CMS numbers. Usually before moving up you want to establish a good base with the prior bell. For example in February I lifted the 24s and posted really good results with them. So I was ready to lift the 28s. I did alright with them in April and much better with them in June. This is where we decided it was time to lift the 32s again. If anything I improve my numbers with both 32kg and 28kg bells. So training has changed a bit but the schedule has stayed the same. Monday and Thursday are Jerk days, Tuesday and Friday are Snatch. As I get closer to competition I'll have days I do both lifts. Duffey has put in some unique programs into my training; Pyramid intervals, Black Snatch (Snatch endurance work). I'm sure more things are to come. Here is a look at a couple of my training days this week. Goal for August is to be competitive with the 32s and make Master of Sport rank (125 points in 73kg)!!
Just a start on some new programming. Results will show in the consistency of the work put in.
Monday, June 16, 2014
Finally Candidate Master of Sport!!!
This past weekend I lifted in the IronBell Challenge in Warren, NJ at the Art of Strength New Jersey gym. It was an American Kettlebell Alliance (AKA) event which is the governing body of kettlebell lifting here in the states with over 15 competitions set for this year. They have similar rules and ranking to the IUKL which is their governing body.
The competition went great!! It was hosted by Valerie and Lisa (owners of Art of Strength NJ) and Alex and Yuri from AKA was there as well to make sure the event went smooth. It seems all competition I go to that happen at an Art of Strength gym run smooth. There were lifters from all over mostly from NJ or NY. It was a small event but still a good one. At these kinds of events I like to go in focusing on what I need to accomplish since there isn't a lot of competition these events are good to make rank. Bigger events is where you don't try anything new but go for PRs and go to win.
My goal for the day was to make CMS rank. Its the fourth time lifting the 28s in competition and the second time lifting the Vulcan Strength Kettlebells. So I was a bit conservative and wanted to make sure I got my numbers- (65 reps in Jerk and 120 reps in snatch) to get 125 points for 73kg weight class. I was prepared, I brought everything I had used in training and made sure I missed nothing. Chalk, belt, shoes, sandpaper, tape, nothing was left behind.
There were 2 other lifters and myself in biathlon. Here is my CMS jerk set from Ironbell Challenge
Things went well although you'll see towards the end of the set. The bells weren't landing right back into a good rack position also not as comfortable on my hands (something I need to adjust to) so I re-racked the bells to sit comfortably. Next up CMS snatch set.
I figured if I had some pain in my hand that I should add some tape to my wrist for stability. So I put some on and see what happens. It was a great feeling making it this far and getting Candidate Master of Sport. These rank numbers were higher than previous numbers so it was a great achievement. Now it's time to prepare for Nationals and possibly Worlds in Germany!! I don't know what I'll lift at both events but I will give it my all!
The competition went great!! It was hosted by Valerie and Lisa (owners of Art of Strength NJ) and Alex and Yuri from AKA was there as well to make sure the event went smooth. It seems all competition I go to that happen at an Art of Strength gym run smooth. There were lifters from all over mostly from NJ or NY. It was a small event but still a good one. At these kinds of events I like to go in focusing on what I need to accomplish since there isn't a lot of competition these events are good to make rank. Bigger events is where you don't try anything new but go for PRs and go to win.
My goal for the day was to make CMS rank. Its the fourth time lifting the 28s in competition and the second time lifting the Vulcan Strength Kettlebells. So I was a bit conservative and wanted to make sure I got my numbers- (65 reps in Jerk and 120 reps in snatch) to get 125 points for 73kg weight class. I was prepared, I brought everything I had used in training and made sure I missed nothing. Chalk, belt, shoes, sandpaper, tape, nothing was left behind.
There were 2 other lifters and myself in biathlon. Here is my CMS jerk set from Ironbell Challenge
Things went well although you'll see towards the end of the set. The bells weren't landing right back into a good rack position also not as comfortable on my hands (something I need to adjust to) so I re-racked the bells to sit comfortably. Next up CMS snatch set.
I figured if I had some pain in my hand that I should add some tape to my wrist for stability. So I put some on and see what happens. It was a great feeling making it this far and getting Candidate Master of Sport. These rank numbers were higher than previous numbers so it was a great achievement. Now it's time to prepare for Nationals and possibly Worlds in Germany!! I don't know what I'll lift at both events but I will give it my all!
Saturday, June 14, 2014
Get the Chalk out!!
Whenever you plan to lift and you know the area will be humid be ready to get a good coating of chalk on your bell handle. Unless you are use to lifting without chalk everyone should know how to chalk their own bell. Yesterday I helped out a few Juan and Kyle perfect their chalking technique with certain things to look for. For myself chalking the bells are part of my ritual in getting ready to lift. I won't let anyone else do it for me. I'll get thrown off. But I get asked how do I get the chalk to stay on. Here is the video I looked at over and over to get the idea of how to get the chalk to stay on.
Here is another look at chalking the bell by Igor, similar technique. Work the chalk into the bell handle.
Hope these videos can help out and give you a better idea on how to apply a good coat of chalk before stepping on the platform. You want to be prepared and nothing stopping you from getting your goals. In humid conditions an good chalk job can go a long way!
Here is another look at chalking the bell by Igor, similar technique. Work the chalk into the bell handle.
Hope these videos can help out and give you a better idea on how to apply a good coat of chalk before stepping on the platform. You want to be prepared and nothing stopping you from getting your goals. In humid conditions an good chalk job can go a long way!
Sunday, June 8, 2014
Going into Taper week- IronBell Challenge
Finished the week on a good note doing test sets at Reebok Sports Club NYC on 6/6/14. I tested with the 28s in Biathlon. I did 7 minutes in each lift. I hit 53 reps in Jerk and 49/50 in Snatch. Snatch wasn't my best set because a couple days before I did a killer snatch workout with the 28 and 24kg bell. So going into this week I'll be preparing for the Iron Bell Challenge in Warren NJ. Its another attempt to do my best with the 28s and make CMS! The new rankings by the AKA for biathlon in the 73kg weight class I have to total 125 pts. So far my best is 109 pts (59 Jerk, 50 snatch) in competition. It'll be my second time lifting the Vulcan bells so I know what to expect and and I'll be prepared with everything I need this time. Here is a recap of this past week.
Monday Kettlebell Jerk training
Good start to the week. Next workout was a double set of Kettlebell Snatch. Hands got hot here.
Finished the week on a good note with a test biathlon set with 28kg bells at Reebok Sports Club NYC!!
Now going into taper week preparing for competition. Today I had a my first Bikram yoga session in the FlatIron district and I highly recommend it to any kettlebell lifter!! I see it helping with breathing, balance and flexibility. For myself and my tight hips, hamstring and upper back I may be finally able to release some tension up there!! This equals better rack position and better numbers in Jerk!
Monday Kettlebell Jerk training
Good start to the week. Next workout was a double set of Kettlebell Snatch. Hands got hot here.
Finished the week on a good note with a test biathlon set with 28kg bells at Reebok Sports Club NYC!!
Now going into taper week preparing for competition. Today I had a my first Bikram yoga session in the FlatIron district and I highly recommend it to any kettlebell lifter!! I see it helping with breathing, balance and flexibility. For myself and my tight hips, hamstring and upper back I may be finally able to release some tension up there!! This equals better rack position and better numbers in Jerk!
Sunday, June 1, 2014
NJ Iron Bell Competition- 2 Weeks away
This past Friday the NYC group of lifters got together again and lifted at the prestigious Reebok Sports Club on the Upper west side. It's a great facility with plenty of items that make training there great!!
Juan, Eric, Kyle, Cara, Megan and myself all met up and got to work. Training with a group really helps keeping everyone motivated. Its also great to see where everyone is and what their training cycle is looking like. Most of the group is getting ready for the US Nationals in August. Cara and myself are getting prepped for the competition in New Jersey and Art of Strength NJ. It's a prep for Nationals and a chance to get back at the 28s and get CMS rank. I missed it because of some personal mistake when traveling to Florida in April. This time I will be ready to go after them. Here are my sets from the AKA/IUKL Punch Gym Kettlebell Competition in Sarasota in April.
Kettlebell Jerk
Kettlebell Snatch
I travelled unprepared so one thing I did learn and it helps to practice training at another facility is to bring my stuff! Training with others also helps to show other lifters techniques and what to look for as far as mistakes and corrections. Your work can also drive others in their sets. Juan Pellot has a good rack position so whenever we lift together I try to get my rack position to be similar being thats where I lose it. So this past workout was Jerk being my week was thrown off from Memorial Day. I got in some good sets. I forgot my timer so my main set was thrown off by it. Here is my sets...Jerks are improving..speed under the bell and rack position are improving slowly but improving.
Two more weeks!!!
Juan, Eric, Kyle, Cara, Megan and myself all met up and got to work. Training with a group really helps keeping everyone motivated. Its also great to see where everyone is and what their training cycle is looking like. Most of the group is getting ready for the US Nationals in August. Cara and myself are getting prepped for the competition in New Jersey and Art of Strength NJ. It's a prep for Nationals and a chance to get back at the 28s and get CMS rank. I missed it because of some personal mistake when traveling to Florida in April. This time I will be ready to go after them. Here are my sets from the AKA/IUKL Punch Gym Kettlebell Competition in Sarasota in April.
Kettlebell Jerk
Kettlebell Snatch
I travelled unprepared so one thing I did learn and it helps to practice training at another facility is to bring my stuff! Training with others also helps to show other lifters techniques and what to look for as far as mistakes and corrections. Your work can also drive others in their sets. Juan Pellot has a good rack position so whenever we lift together I try to get my rack position to be similar being thats where I lose it. So this past workout was Jerk being my week was thrown off from Memorial Day. I got in some good sets. I forgot my timer so my main set was thrown off by it. Here is my sets...Jerks are improving..speed under the bell and rack position are improving slowly but improving.
Two more weeks!!!
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