Been reading and studying my RKC manual some today. Trying to prepare for another workshop that I am doing on Saturday. It's good to go back and re-read, re-think, and remind myself of things I already know, did know, maybe forgot, and maybe took for granted. It's amazing some of the little details that I forget. The learning process never stops. If it does, you're dead in the water. I know I could read this manual 1000 times, and though I pretty much know it from cover to cover, I would learn something everytime.
Today I read about cleans and presses. (setting myself up for when i start doing them again, I guess) They seem simple enough, but they are so not simple. Take the press for instance, you could grab the bell and simply press it up with your arm. OR, you could crush grip the bell, brace yourself, tighten and contract every muscle in your body that you are cognitively aware of and wedge yourself between the bell and the ground. Whole body; one solid muscle. Wow..........
Anyways, I'll be teaching presses this weekend. Could you guess?
Today, real simple workout:
A1-Pistols w/ 16kg
3/3 x 6 sets
A2-Handstand Pushups on blocks
4 x 6 sets
B1-Resilient elbow press w/16kg
8 x 3 sets
B2-Windmills w/ 24kg
3/3 x 4 sets
Felt great and fresh as a daisy.
Thursday, August 16, 2007
Wednesday, August 15, 2007
Staying the Course
Been sticking with the plan this week. Almost been 2 weeks now and haven't deviated away from it. I honestly think it may be working. Elbows are having some good days. They remind me every now and then that they are there, but they feel better. And to me that's a good thing.
Doing lots of streching, thumping, rubbing, trigger point therapy, extensor strengthening... Workout wise, lots of get-ups, swings, hand stand pushups on blocks and pistols. Again, I see/feel some progress. It's a little at time, but it's progress. I'm going to try another 2 weeks of this and evaluate as I go...
Monday:
TGU w/ 16kg for 10 minutes: 20 per side
Swings w/ 16 kg; 15 sec on, 15 sec off
10 reps by 30 sets = 300 reps
Hindu Pushups 10 reps x 3 sets
Body totally tapped/tired/fried. Don't know why, but this zapped me. Long days at the fire station???
Tuesday:
A1-Front Squats w/ 24kg
6 x 4 sets = 24 reps
A2-Handstand Pushups on blocks
5 x 4 sets = 20
A3-Halos w/ 16kg
5/5 x 4 sets
B1-Windmills w/ 16kg
5/5 x 4 sets
B2-Resilient French Press w/ 16kg
5 x 4 sets
Today:
TGU w/ 24kg for 10 minutes: 15 per side
Double Swings w/ 2(16kg)
10 x 20 sets = 200 reps
Hindu Pushups x 10
That's pretty much how it's been going and what I've been doing... With all the handstand pushups and get-ups i'll bet my press will really increase when I get back to it. We shall see.
Doing lots of streching, thumping, rubbing, trigger point therapy, extensor strengthening... Workout wise, lots of get-ups, swings, hand stand pushups on blocks and pistols. Again, I see/feel some progress. It's a little at time, but it's progress. I'm going to try another 2 weeks of this and evaluate as I go...
Monday:
TGU w/ 16kg for 10 minutes: 20 per side
Swings w/ 16 kg; 15 sec on, 15 sec off
10 reps by 30 sets = 300 reps
Hindu Pushups 10 reps x 3 sets
Body totally tapped/tired/fried. Don't know why, but this zapped me. Long days at the fire station???
Tuesday:
A1-Front Squats w/ 24kg
6 x 4 sets = 24 reps
A2-Handstand Pushups on blocks
5 x 4 sets = 20
A3-Halos w/ 16kg
5/5 x 4 sets
B1-Windmills w/ 16kg
5/5 x 4 sets
B2-Resilient French Press w/ 16kg
5 x 4 sets
Today:
TGU w/ 24kg for 10 minutes: 15 per side
Double Swings w/ 2(16kg)
10 x 20 sets = 200 reps
Hindu Pushups x 10
That's pretty much how it's been going and what I've been doing... With all the handstand pushups and get-ups i'll bet my press will really increase when I get back to it. We shall see.
Sunday, August 12, 2007
The Right Way
Is there a right way to train? Absolutely! What is it? Well, it may be the thing you like to do, or at least the thing that you will do. Whatever gets you moving. If you hate riding a bike, would riding a bike be the right way to train for you? No matter how good bike riding might be for your body, if you don’t like it, you won’t do it.
Everyone wants to know “What is the best way to train?” It’s really a loaded question that will take decades to answer. There are more effective modalities than others, but for what goals? There are movement patterns that are good for your body and there are movement patterns that are stressful on your body. But none of it really matters if a person can’t pull themselves up off the couch. None of it really matters if a person doesn’t like performing that particular modality. None of that really matters if a person doesn’t even know why they are training.
A better question might be “Which way will you train?”, or “What are you training for?” I’m a firefighter and I want to be ready for whatever. I like to train with kettlebells. To be fair, I’ve been training for 19 years. I’ve tried many different things. Powerlifting, bodybuilding, high intensity training (almost killed my body), all bodyweight training, isometrics, I’ve even tried flexing and moving like animals. Nothing I’ve ever done has been as fun, as effective, and as rewarding as training with kettlebells. Kettlebell training is the best modality of training out there; for me. But that’s me. On that note, however, as a trainer, I’ve never seen clients take to and enjoy training like they seem to do with kettlebells. People seem to fall in love with this beautiful little ball with a handle.
A question I always get is what makes the kettlebell so great? I have an answer for that. But set facts, physics, body mechanics, and whatever else aside. The real answer and the only answer that matters is once you pick it up, it hooks you. You’re addicted. You can’t help but feel powerful with that handle in your hand held high in the air after you’ve gotten up from a Turkish Get-up. You can’t help but be amazed at how hard you’re breathing after you perform your first set of 10 swings. You can’t help but notice how good your body feels after just a few sessions with a kettlebell. Best of all, it is fun. And, it’s hard to ignore the results training with a kettlebell brings.
YES, it’s just another tool in your fitness tool box. But it’s a tool that calls you out, it’s a tool that begs to be used. YES, kettlebell training is just another training modality. But it’s a modality that yields awesomely powerful results. NO, it’s not just a weight with a handle. It’s a kettlebell. It will make you stronger than you’ve ever been. It will give you the heart of a race horse. Don’t knock it till you try it. Pick it up. Swing it, Snatch it, Press it. Or, just look at it and wonder. Smirk at it because it’s not attached to a bench. It may be the right tool for you, it may not…
And yes, there are different styles and philosophies for training when it comes to all modalities. What matters is that you choose the style you enjoy. If you like running, do you like to sprint or do you like to jog? IF you are a sprinter, sprint. IF you are a marathon man/woman, run the marathon. Train for you, your goals and your style.
Oh, as I was saying when I started, there is a right way to train. It’s the way that fits you; the activity/modality that you enjoy. For me, it’s kettlebells.
Everyone wants to know “What is the best way to train?” It’s really a loaded question that will take decades to answer. There are more effective modalities than others, but for what goals? There are movement patterns that are good for your body and there are movement patterns that are stressful on your body. But none of it really matters if a person can’t pull themselves up off the couch. None of it really matters if a person doesn’t like performing that particular modality. None of that really matters if a person doesn’t even know why they are training.
A better question might be “Which way will you train?”, or “What are you training for?” I’m a firefighter and I want to be ready for whatever. I like to train with kettlebells. To be fair, I’ve been training for 19 years. I’ve tried many different things. Powerlifting, bodybuilding, high intensity training (almost killed my body), all bodyweight training, isometrics, I’ve even tried flexing and moving like animals. Nothing I’ve ever done has been as fun, as effective, and as rewarding as training with kettlebells. Kettlebell training is the best modality of training out there; for me. But that’s me. On that note, however, as a trainer, I’ve never seen clients take to and enjoy training like they seem to do with kettlebells. People seem to fall in love with this beautiful little ball with a handle.
A question I always get is what makes the kettlebell so great? I have an answer for that. But set facts, physics, body mechanics, and whatever else aside. The real answer and the only answer that matters is once you pick it up, it hooks you. You’re addicted. You can’t help but feel powerful with that handle in your hand held high in the air after you’ve gotten up from a Turkish Get-up. You can’t help but be amazed at how hard you’re breathing after you perform your first set of 10 swings. You can’t help but notice how good your body feels after just a few sessions with a kettlebell. Best of all, it is fun. And, it’s hard to ignore the results training with a kettlebell brings.
YES, it’s just another tool in your fitness tool box. But it’s a tool that calls you out, it’s a tool that begs to be used. YES, kettlebell training is just another training modality. But it’s a modality that yields awesomely powerful results. NO, it’s not just a weight with a handle. It’s a kettlebell. It will make you stronger than you’ve ever been. It will give you the heart of a race horse. Don’t knock it till you try it. Pick it up. Swing it, Snatch it, Press it. Or, just look at it and wonder. Smirk at it because it’s not attached to a bench. It may be the right tool for you, it may not…
And yes, there are different styles and philosophies for training when it comes to all modalities. What matters is that you choose the style you enjoy. If you like running, do you like to sprint or do you like to jog? IF you are a sprinter, sprint. IF you are a marathon man/woman, run the marathon. Train for you, your goals and your style.
Oh, as I was saying when I started, there is a right way to train. It’s the way that fits you; the activity/modality that you enjoy. For me, it’s kettlebells.
Friday, August 10, 2007
Effective
Yesterday, I practiced a few pistols and handstand pushups for about 30 minutes. Today, I’m still keeping it simple, just doing swings and get-ups. Simple and sinister, so says Enter the Kettlebell. Still trying to concentrate on what my body is doing and how it feels. Really trying to make my swings “pretty”.
A- TGU for 5 minutes
32kg x 6 reps per side
B- 2 hand swings w/ 32kg
15 reps x 7 sets; 30 second rest b/w sets = 105 reps
C- Swings Proper w/ 16kg
10/10 x 10 sets; 30 seconds rest between sets = 200 reps
Get-ups felt heavy; 5 minutes was all I needed. Swings were good. Used a hook grip through-out and tried never to squeeze the bell. Hip hinge was good and crisp, good stretch in hamstrings. Felt fresh when I finished. I’m just so happy to be able to swing.
That’s it, real simple. May or may not workout tomorrow. If I do, it will probably be mostly “Resilient” exercises. I have my first Intro to Kettlebells workshop tomorrow. Hopefully all will go well. Time to grow! The journey has just begun.
A- TGU for 5 minutes
32kg x 6 reps per side
B- 2 hand swings w/ 32kg
15 reps x 7 sets; 30 second rest b/w sets = 105 reps
C- Swings Proper w/ 16kg
10/10 x 10 sets; 30 seconds rest between sets = 200 reps
Get-ups felt heavy; 5 minutes was all I needed. Swings were good. Used a hook grip through-out and tried never to squeeze the bell. Hip hinge was good and crisp, good stretch in hamstrings. Felt fresh when I finished. I’m just so happy to be able to swing.
That’s it, real simple. May or may not workout tomorrow. If I do, it will probably be mostly “Resilient” exercises. I have my first Intro to Kettlebells workshop tomorrow. Hopefully all will go well. Time to grow! The journey has just begun.
Wednesday, August 8, 2007
And the Beat Goes On...
Worked on TGU's and swings again today. Keep reading everyone's blogs and their experience/joy/self torture with Kenneth Jay's VO2 Max workout. So naturally, I'd love to try it. But I know I should wait. Again, I will focus on what I can do...
So, why not combine the VO2 max workout with swings. I can do swings, atleast I can for now. Today went something like this:
A-TGU's w/ 24kg
10 minutes --> 14 per side.
Felt good, a challenge today. Monday's workout must have worked on me a little bit. I did have the ambition of a double TGU with the 24 kgs until I picked the one up. Oh well, I now have a goal to train for.
B-2 Hand Swings w/24kg
15 sec on, 15 sec off: 9 reps x 11 sets = 99 reps
C-Swings w/ 16kg
15 sec on, 15 sec off: 9 reps x 36 sets = 324 reps
I'm tired now. No mas, senior.
Did about 10 sets with eyes closed. Trying to focus, trying to get perfect. I'll keep trying...
It's about 13 hours later, elbows and body feel okay throughout most of the day. We'll see what the morning brings.
That's it for now.
So, why not combine the VO2 max workout with swings. I can do swings, atleast I can for now. Today went something like this:
A-TGU's w/ 24kg
10 minutes --> 14 per side.
Felt good, a challenge today. Monday's workout must have worked on me a little bit. I did have the ambition of a double TGU with the 24 kgs until I picked the one up. Oh well, I now have a goal to train for.
B-2 Hand Swings w/24kg
15 sec on, 15 sec off: 9 reps x 11 sets = 99 reps
C-Swings w/ 16kg
15 sec on, 15 sec off: 9 reps x 36 sets = 324 reps
I'm tired now. No mas, senior.
Did about 10 sets with eyes closed. Trying to focus, trying to get perfect. I'll keep trying...
It's about 13 hours later, elbows and body feel okay throughout most of the day. We'll see what the morning brings.
That's it for now.
Monday, August 6, 2007
What I Can Do
Today started a new beginning for me. I have decided to focus on the things I can do for now and not worry about the things I can't do. If you knew me, you would know this is a monumental decision...
Today, I can do Turkish Getups. I've also decided I will do them extremely well. So,Here's what I did:
A-TGU w/ 16kgs
15 continuous minutes; ended up being 26 reps per side. I know, this is an exercise not a lift. I focused on my body. It was strong through out, the last rep was as strong and pretty as the first rep. 15 minutes, it was easy.
THEN (because i felt strong, and i'm a little crazy), I successfully attempted a double Turkish Getup w/ 2(16kgs)! Twice!
B-Double TGU w/ 2(16kgs)x 2!
C-Towel Swings w/ 24kgs
20, 20, 20, 20, 20 = 100 reps
Focused on body, strong and crisp. Elbows fine.
D-Swings w/ 16kgs
10/10, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10 = 140 reps
Could have done more, but decided to set her down... Elbows felt good. Will pay attention to how they feel the rest of the day and tomorrow when I wake.
I feel good. I was extremely pumped after the double TGU; Especially after doing 15 minutes of TGU's to start with.
So, new week, new day, new focus. I will be good at the things I can do.
Today, I can do Turkish Getups. I've also decided I will do them extremely well. So,Here's what I did:
A-TGU w/ 16kgs
15 continuous minutes; ended up being 26 reps per side. I know, this is an exercise not a lift. I focused on my body. It was strong through out, the last rep was as strong and pretty as the first rep. 15 minutes, it was easy.
THEN (because i felt strong, and i'm a little crazy), I successfully attempted a double Turkish Getup w/ 2(16kgs)! Twice!
B-Double TGU w/ 2(16kgs)x 2!
C-Towel Swings w/ 24kgs
20, 20, 20, 20, 20 = 100 reps
Focused on body, strong and crisp. Elbows fine.
D-Swings w/ 16kgs
10/10, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10 = 140 reps
Could have done more, but decided to set her down... Elbows felt good. Will pay attention to how they feel the rest of the day and tomorrow when I wake.
I feel good. I was extremely pumped after the double TGU; Especially after doing 15 minutes of TGU's to start with.
So, new week, new day, new focus. I will be good at the things I can do.
Saturday, August 4, 2007
Press On, Brother
Today I wanted to work on presses. My friend Rif suggested that I might try some Waiter's Presses to help with my elbow problems. So, in the spirit of keeping my training simple, I just did some presses, pistols and one leg deadlifts. Because I can't train the way I want I'm really trying to focus on my body and using total tension. This is a hard skill to master. For me anyways...
A1-Pistols
16kg x 5/5
24kg x 3/3, 2/2, 2/2, 2/2
A2-Handstand Pushups
Bodyweight x 5,5,4,4
B1-One Legged DL
2(24kgs) x 5/5, 5/5
2(32kgs) x 4/4, 4/4
Still trying to / pretending to extend wrist while hook gripping bells. Does not seem to aggrivate the elbows...
B2-Waiter's Press- My name is Tim, I'll be your waiter this evening...
24kg x 5/5, 5/5
32kg x 1/1, 1/1, 1/1
24kg x 5/5
If weight is not right over bottom of palm, elbows feel it. But if weight is not near fingers and over bottom of palm, all is well.
Friday I did 11 minutes of TGU's with 24kg => about 13 TGU's per side
Not gripping hardly, no problems.
Thurday's Workout was pretty similar to today's
A1-Dbl front squat
2(16kgs) x 5
2(32kgs) x 5,5,5,5,5,5,5
A2-Handstand Pushups
bodyweight x 3,3,3,3,3,3,3,3
B1-One Legged DL
2(24kg) x 5/5, 5/5, 5/5, 5/5
B2-Bent Press
24kg x 5/5, 5/5, 5/5, 5/5
light weight for me and not gripping hard, no problems...
Well, I've determined one thing out of the last couple weeks of my training: I need a new hobby.
Have a great weekend.
A1-Pistols
16kg x 5/5
24kg x 3/3, 2/2, 2/2, 2/2
A2-Handstand Pushups
Bodyweight x 5,5,4,4
B1-One Legged DL
2(24kgs) x 5/5, 5/5
2(32kgs) x 4/4, 4/4
Still trying to / pretending to extend wrist while hook gripping bells. Does not seem to aggrivate the elbows...
B2-Waiter's Press- My name is Tim, I'll be your waiter this evening...
24kg x 5/5, 5/5
32kg x 1/1, 1/1, 1/1
24kg x 5/5
If weight is not right over bottom of palm, elbows feel it. But if weight is not near fingers and over bottom of palm, all is well.
Friday I did 11 minutes of TGU's with 24kg => about 13 TGU's per side
Not gripping hardly, no problems.
Thurday's Workout was pretty similar to today's
A1-Dbl front squat
2(16kgs) x 5
2(32kgs) x 5,5,5,5,5,5,5
A2-Handstand Pushups
bodyweight x 3,3,3,3,3,3,3,3
B1-One Legged DL
2(24kg) x 5/5, 5/5, 5/5, 5/5
B2-Bent Press
24kg x 5/5, 5/5, 5/5, 5/5
light weight for me and not gripping hard, no problems...
Well, I've determined one thing out of the last couple weeks of my training: I need a new hobby.
Have a great weekend.
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