It's been a while, but I'm back for updates.

I'm back...I haven't been on here in a few months. I have been training extensively in Kettlebell Sport. I think the last time I posted a blog I was talking about the rack position with 2 kettlebells. I have been training hard and working on my rack position along with my endurance. I have been keeping track of my workouts so when I get a chance I will post my progression so some of you that are training can look at something different and my coach can take a look at what I was/am doing.
I was training Long Cycle Clean and Jerk for a recent competition that just passed. It was the NYC National Long Cycle Championships at J.K.O. High school in Midtown. I achieved 40 reps with 2 x 20kg. I was competing in the 75kg category. I hope for the next competition I will be down in the 70kg weight class where I should be.
Currently I can achieve my rep count with 2/16kg in the Biathlon (Jerk & Snatch) which is why I am going to compete in the North Jersey Kettlebell competition with the 2/20kg.
The kettlebells that I am training with most of the time range from 16kg to 32kg. I use the 32kg for mostly one arm heavy jerks and I am doing sets of 5 mins with the 16 & 20kg. I will every now and then do test sets of 5 mins. I haven't achieved a full 10min set but I would like to make sure I am well rested for that. I have done a couple of 8 mins sets and achieve my rank numbers with that (16kg).
That is all for now....more to come soon!

Training the Kettlebell Jerk

The kettlebell Jerk is a complicated lift especially when doing it repetitively. In sport you have to do the lift for a continuous 10 minutes which makes the weight seem heavier and heavier as the time passes. For this reason alone it makes the Jerk a complicated move. You have to find different positions so that you may rest and catch your breath.

The rack being one of the most difficult positions to find because the kettlebells rest on your arms and chest. As seen here, Valery F. has both 32kg bell in his rack position. It's different from everyone because we are not all the same.

The reason why I addressed this is because it is one of my flaws that I need to work on. Earlier this week I was able to reach 5 minutes in my Jerk set. The first time was much more difficult than the second. I was comfortable with my rack for the first couple minutes. I would have to adjust my arms so they would sit well on my hips and body. I was getting 4 to 5 of the 6 points of the rack that is needed for a comfortable position. As I continued my rack started to deteriorate. I was using my arms to hold the bell rather than my body. It shows in the performance. Yesterday I did the same set but I was able to get the bells into the rack position faster which helped save energy so I can last the entire time. I felt as if I could go even longer which is nice. Next time I do the 5 min set I will push it a little faster.

July 13th

One Arm Press-

12kg-10/10

16kg-10/10

20kg-10/10

24kg-10/10

KB Jerk @ 2 x 12kg- 3min 10rpm

KB Jerk @ 2 x 16kg- 5min 10 rpm

OAJ @ 32kg- 2min/2min 8rpm

http://www.youtube.com/watch?v=qBgUpjiWGFw (link with my 5 min set)

July 14th

Swing @ 12kg- 20/20

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

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

OA LCC+J @ 20kg- 3min/3min 8rpm

Swing @ 24kg- 3 x 10/10

July 15th

OA Jerk @ 12kg- 15/15

Jerk @ 2 x 12kg- 2min 12rpm

Jerk @ 2 x 12kg- 5min 12 rpm

Jerk @ 2 x 16kg- 5min 9 rpm

OA Jerk @ 32kg- 2min/2min 8 rpm

2 mile run- 18min

http://www.youtube.com/watch?v=LF_MEvK5Rhw (2nd 5 min set)

East Coast Kettlebell Club and Ironworks FE training Day

This pass weekend I had the opportunity to work with Master Coach Mike Stefano and the good people from Ironworks F.E. Chriss Silverstein and Rick Carranza. Training day was meant for those that had already been exposed to kettlebell sport (trainers, coaches, athletes) and those interested in learning about it. All those that participated in the event were able to experience training like a team. We all did Jerk set followed by a Snatch set and a Long Cycle set. The Jerk and Long Cycle were done for 3 mins each and Snatch 2 mins each hand. We did this a couple times and we were able to talk about our mistakes and what we could do to correct them. There were some that were experienced with it and then some that were new to it. It was good to see different situations on different people because we really don't know who will come to us next and want to train in kettlebell sport.
So after we got done with the 2 rounds of Jerk, Snatch and Long Cycle, we were able to see a demo with Chriss and Vanessa doing a 10 min one arm set. Chriss did Jerk and Vanessa did long cycle. They were both moving at 10 reps a min and were able to finish the set. It was pretty amazing to see these two women working hard and finishing the set with 16kg each. I believe they both got up to 100 reps or more.
After that it was our turn (the group) for a 10 min one arm jerk set. We all finished which was nice. The winner won a small prize. That gave us all something to work for.
I chose to use the 20kg for this being that I would be able to get better elbow hip connection to allow for better rest and better Jerks. I was doing good till I hit the fourth minute and I began to lose my grip on my right hand. I toughed it out before I got to the hand switch. Then I was able to finish it out on my left. I was going at 10rpm and on the fifth and tenth minute I pushed hard to get get all the reps out. I ended up with 118 Jerks total (58 on right and 60 on left).

What I got from this weekend was great training program ideas for competition and meeting a bunch of good people. I also was able to reconnect with Mike and those from his club. He is a great coach and i learned a lot. Training from here on out will be fun. I can't wait for the other training day and East Coast Kettlebell Challenge to come. It's good to have a Coach that isn't too far away. The trip I made was definitely worth it.

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!