We will now switch to a strength dominant workout for the next two months, and probably revisit the V02M program again later, with either a heavier weight, or an extra rep on our cadence.
Saturday, December 19, 2009
MV02 Complete
Well, we finally did it...80 rounds of 7; 560 snatches! Both of us are excited. This is a huge accomplishment for both of us. Jo actually finished with no torn callouses, but I had one, and another spot that was very close. Anyway, we will now start a strength cycle for the next 2 months or so, and probably return to the V02M program later. It was an experience!
Tuesday, December 15, 2009
Real Training
If you want to know what real training is supposed to be like, there is a collection of principles, that if followed, will allow you to achieve great things; it's called 'This Is Hardstyle', by Adam T. Glass, RKC, CK-FMS.
If you'd like to know more, email me, and I'll send it to you.
I have experienced some of these things first hand in the last month, since I've been doing the VWC program, and it's the kind of thing that you have to experience for yourself; no one can really tell you what it's like...well, they can, but you won't 'get it', until you're in the trenches, doing it yourself.
Don't get bitten by the variety bug, thinking more is better, stick to the BASICS, and you will make progress.
If you'd like to know more, email me, and I'll send it to you.
I have experienced some of these things first hand in the last month, since I've been doing the VWC program, and it's the kind of thing that you have to experience for yourself; no one can really tell you what it's like...well, they can, but you won't 'get it', until you're in the trenches, doing it yourself.
Don't get bitten by the variety bug, thinking more is better, stick to the BASICS, and you will make progress.
Tuesday, December 8, 2009
MV02 Workout
Well, good news and bad news! The good news is Jo and I completed the 66 rounds of 7, (462 snatches; a huge PR for both of us!) without tearing our old blisters that were pretty much healed...the bad news is, we both tore our palms! I was using the TracyRif sleeve, most of the rounds on my left hand, but ended up tearing my palm; I guess I wasn't confident in my grip, due to the sock being something new?? At least that's my theory...could be wrong. Obviously, my hand tech. is lacking...I really think our hands were not ready for the volume of work that was about to be thrust upon them, and I guess I'm ok with that, it just sucks to have torn hands, since everything you do, involves your hands.
We're so close to 80, but it's getting MUCH harder!!
We're so close to 80, but it's getting MUCH harder!!
Update
We're proud to be listed in the Gym Directory on www.LiftKettlebells.com, which is a site that promotes all things Kettlebells, including videos from some of the best coaches in the country, along with articles, and links to the best sites on the web. Please check out their site.
Sunday, December 6, 2009
V02Max Progress
A few weeks ago, Jo and I started doing Kenneth Jay's Viking Warrior Conditioning program (V02M), and we're now up to 58 rounds...406 snatches, which is a PR for both of us. We're very happy with our progress. Jo's hands are actually in better condition than mine...I'm very proud of her. If my blisters are healed by Monday, we'll be going for 66 rounds. My blisters seem to heal pretty quick, which is a good thing. I look forward to getting the full 80 rounds completed; that will be a nice accomplishment!
Tuesday, October 13, 2009
Weighted Pull Ups
I decided to test myself on weighted kettlebell pull ups. My current stats are: 42, 5' 11", 168#. Here's how it went:
Test:
BW + 12kg KB x 3
BW + 16kg KB x 1
BW + 20kg KB x 2
BW + 24kg KB x 2
BW + 28kg KB x 1
BW + 32kg KB x 1 *Felt Good.
Workout: 16kg weighted Pull Ups
5 4 3 2 1 x 1
Test:
BW + 12kg KB x 3
BW + 16kg KB x 1
BW + 20kg KB x 2
BW + 24kg KB x 2
BW + 28kg KB x 1
BW + 32kg KB x 1 *Felt Good.
Workout: 16kg weighted Pull Ups
5 4 3 2 1 x 1
Monday, September 28, 2009
Officially HKC Certified
Above: Pavel Tsatsouline, RKC Chief Instructor
Above: Danny & Juan Martinez
Above: New HKC's: Danny, Erika, Juan, ? , Brett
Above: Dustin Ripptoe RKC II, CK-FMS
Above: David Whitley Sr.RKC
Above: My Team Leader, Shaun Cairns Sr.RKC (South Africa)
Above: Maria & Jo with their T.L. Jon Engum Sr.RKC
It's official. My wife Jo and I, along with our friend Brett Hughes, received our HKC Kettlebell Cert. this past Saturday, from Pavel Tsatsouline. It was a great experience, and we look forward to improving our personal skills, and those of our students.
More to come...
More to come...
Friday, August 7, 2009
HKC Bound!
I'm excited to announce that my wife and I will be attending the inaugural Hardstyle Kettlebell Certification, hosted by Dragon Door, in Minneapolis/St. Paul, MN on Sept. 26th. This certification is a branch of the original 3-day RKC.
This is a one day event, and it will be a chance for us to improve our lifting and coaching skills. This course will be taught by Pavel Tsatsouline, RKC Chief Instructor, and all four of his Master Level Coaches, Kenneth Jay, Mark Riefkind, Andrea DuCane & Brett Jones. Also most of the Senior RKC's will be in attendance also, which is a huge plus!
We look forward to joining the Dragon Door family, learning from these great Coaches, and expanding our knowledge of lifting, and teaching kettlebells.
This is a one day event, and it will be a chance for us to improve our lifting and coaching skills. This course will be taught by Pavel Tsatsouline, RKC Chief Instructor, and all four of his Master Level Coaches, Kenneth Jay, Mark Riefkind, Andrea DuCane & Brett Jones. Also most of the Senior RKC's will be in attendance also, which is a huge plus!
We look forward to joining the Dragon Door family, learning from these great Coaches, and expanding our knowledge of lifting, and teaching kettlebells.
Tuesday, July 7, 2009
Atlanta RKC Workshop
Here are some pics from my weekend in Atlanta, at Condition Kettlebell Gym. It was an amazing experience to train beside 18 RKC Coaches, along with the upper level coaches listed below. It was great to train alongside people who were so passionate about kettlebells, especially considering I was not an RKC! Thanks to David Whitley, who encouraged Jo and I to attend the first ever HKC in Sept. we look forward to it.
Thanks to the following...
Kenneth Jay - Master RKC
David Whitley - Senior RKC
Sara Cheatham - Senior RKC
Will WIlliams - Senior RKC
Delaine Ross - Host & RKC II
Stephen Belan - Host & RKC II
Dustin Ripptoe - RKC II & CK-FMS
...and the other participants, for the motivation and inspiration!!
Wednesday, June 17, 2009
Footwear for Kettlebells
There has been a lot of talk lately on proper footwear for kettlebells. Contrary to what you might think, the best footwear for kettlebells, and free weights, is BAREFOOT, or shoes without a soft heel (Vibram Five Fingers, Converse Chuck Taylors, Addidas Racing Shoes etc.) Current research is showing that a cushy heel (running shoes) are not actually beneficial for your feet.
When lifting weights, the flatter/firmer your shoe soles are, the better. At home, barefoot is best. Also, it's best not to lift on soft mats. This can cause you to loose your balance, and hurt yourself; I know, it's happened to me in the past! Barefoot, on a firm surface is best.
As Pavel says..."happy feet are fast feet"!
When lifting weights, the flatter/firmer your shoe soles are, the better. At home, barefoot is best. Also, it's best not to lift on soft mats. This can cause you to loose your balance, and hurt yourself; I know, it's happened to me in the past! Barefoot, on a firm surface is best.
As Pavel says..."happy feet are fast feet"!
Monday, May 18, 2009
Some Advice...
If anyone you know mentions the 'KettelWorX', or 'KettleNetics' programs, do them a favor, and tell them NOT to buy either one!! I ran accross some footage of these programs online, and I thought I was going to puke! Absolutely pathetic!
If you want authentic kettlebell training, look for products from Dragon Door (RKC), Art of Strength, Steve Maxwell, Steve Cotter, Brett Jones, David Whitley, Jeff Martone, Mike Mahler, Sara Lurie, Lauren Brooks, Greg Mihovich, just to name a few. These people are the real deal, no fluff, no BS.
Kettlebells were introduced to America by Pavel Tsatsouline in 1999. He is responsible for training all of the above Coaches, and the status that kettlebells have risen to in the U.S. If you want to meet with a qualified kettlebell coach, go to DragonDoor.com, and click on 'RKC Instructors', then scroll down to the section titled 'RKC Instructors - United States', and click on your state, and you will see a list of coaches.
Unfortunatley, there are many 'wanna be's' out there, who want to jump on the bandwagon, now that KB's are popular. They are watering-down how a kettlebell was intended to be used, and passing it off as legitimate KB instruction, all in the name of $$$. They are taking a legit strength & conditioning tool, and trying to imitate 'Mc-Gym' areobic classes, and disgracing the reputation of the kettlebell. Also, the weights used are rediculous; 2-10 lbs for women, and 10-20 lbs for men.
Kettlebells were not meant to be 'easy', but rather a doable challenge, for everyone. They are used like other 'free-weights', and the method is a blend of Powerlifting & Olympic lifting. It requires hard work, determination, sweat, and a desire to improve your level of fitness. You WILL be rewarded for your effort, IF you do the work! Women can and should be using weights from 18-53 lbs; some women are using 53-70# on a daily basis, and no, they don't look like men! Men, depending on their size and fitness level, should be using 35 lbs. up to 88 lbs.
A little off topic but... one of the biggest MYTHS about womens training, is that using moderate to heavy weights will make them gain size, and look man-like. This is generally not true. Yes, some men & women can put on size easier than others. For most people to put on size, they must follow a very specific weight and nutritional routine. Strength training will make you strong, not big. It makes your muscles dense, which is the true definition of "toned". If you train to get big, you can, even women, but it's a choice. Having 8-10% body fat, is primarily the result of a very strict diet. Oh, and one more thing...a crunch is the most over-hyped exercise in the world. There are much better exercises for your midsection; some done with a KB (Windmill & Turkish Get Up), barbells, and some with body weight.
If you want quality KB products, go to the web, and look up the names I mentioned, and ignore the infomercials you see on TV! Do you want the $19.95 version...or the real deal?? The choice is yours, but just remember; "you get what you pay for"!! Don't be a SUCKER!!
If you have any questions, email me, I'd be glad to answer them.
If you want authentic kettlebell training, look for products from Dragon Door (RKC), Art of Strength, Steve Maxwell, Steve Cotter, Brett Jones, David Whitley, Jeff Martone, Mike Mahler, Sara Lurie, Lauren Brooks, Greg Mihovich, just to name a few. These people are the real deal, no fluff, no BS.
Kettlebells were introduced to America by Pavel Tsatsouline in 1999. He is responsible for training all of the above Coaches, and the status that kettlebells have risen to in the U.S. If you want to meet with a qualified kettlebell coach, go to DragonDoor.com, and click on 'RKC Instructors', then scroll down to the section titled 'RKC Instructors - United States', and click on your state, and you will see a list of coaches.
Unfortunatley, there are many 'wanna be's' out there, who want to jump on the bandwagon, now that KB's are popular. They are watering-down how a kettlebell was intended to be used, and passing it off as legitimate KB instruction, all in the name of $$$. They are taking a legit strength & conditioning tool, and trying to imitate 'Mc-Gym' areobic classes, and disgracing the reputation of the kettlebell. Also, the weights used are rediculous; 2-10 lbs for women, and 10-20 lbs for men.
Kettlebells were not meant to be 'easy', but rather a doable challenge, for everyone. They are used like other 'free-weights', and the method is a blend of Powerlifting & Olympic lifting. It requires hard work, determination, sweat, and a desire to improve your level of fitness. You WILL be rewarded for your effort, IF you do the work! Women can and should be using weights from 18-53 lbs; some women are using 53-70# on a daily basis, and no, they don't look like men! Men, depending on their size and fitness level, should be using 35 lbs. up to 88 lbs.
A little off topic but... one of the biggest MYTHS about womens training, is that using moderate to heavy weights will make them gain size, and look man-like. This is generally not true. Yes, some men & women can put on size easier than others. For most people to put on size, they must follow a very specific weight and nutritional routine. Strength training will make you strong, not big. It makes your muscles dense, which is the true definition of "toned". If you train to get big, you can, even women, but it's a choice. Having 8-10% body fat, is primarily the result of a very strict diet. Oh, and one more thing...a crunch is the most over-hyped exercise in the world. There are much better exercises for your midsection; some done with a KB (Windmill & Turkish Get Up), barbells, and some with body weight.
If you want quality KB products, go to the web, and look up the names I mentioned, and ignore the infomercials you see on TV! Do you want the $19.95 version...or the real deal?? The choice is yours, but just remember; "you get what you pay for"!! Don't be a SUCKER!!
If you have any questions, email me, I'd be glad to answer them.
Sunday, May 3, 2009
Recommended Products
The 'Recommended Products' Post from below, has been updated. Why? Well, since Anthony DiLuglio (Punch Kettlebells) has introduced a new, USA-Made Kettlebell, and it's VERY competetively priced. This is great news! Anthony DiLuglio produces many fine products, and his mentality is "I will do everything I can, to have my products made in the USA". And with this new USA kettlebell, he has raised the bar again.
Dragon Door was the only company offering a USA-Made bell, from 1999, to Mar. 2009. They said the USA foundries were to costly, and that they could not continue the USA production, and switched to a Chinese foundry/supplier. Dragon Door have always been the leaders in the kettlebell world, and will continue to be a dominant force. Hopefully this will encourage them to re-introduce the USA bells, because obviously, it CAN be done at a fair price.
Maxbells also have some very nice bells. The finish is a very smooth paint, with no texture. So far, I don't see this as a negative or positive, compared to other bells, just different. They have good spacing between the bottom of the handle and the body of the bell. Very nice.
In fairness to Dragon Door, I ended up with a 20kg Chinese bell, by mistake, and it is a very nice bell. If someone asked me, I would not hesitate to recommend them. But, if you want to support American workers in these rough times, there is only one choice...Punch Kettlebells.
4-3-10 Update: Lifeline USA, now offers USA-Made Kettlebells, at a very good price! I've put my hands on one, and they are very nice.
Dragon Door was the only company offering a USA-Made bell, from 1999, to Mar. 2009. They said the USA foundries were to costly, and that they could not continue the USA production, and switched to a Chinese foundry/supplier. Dragon Door have always been the leaders in the kettlebell world, and will continue to be a dominant force. Hopefully this will encourage them to re-introduce the USA bells, because obviously, it CAN be done at a fair price.
Maxbells also have some very nice bells. The finish is a very smooth paint, with no texture. So far, I don't see this as a negative or positive, compared to other bells, just different. They have good spacing between the bottom of the handle and the body of the bell. Very nice.
In fairness to Dragon Door, I ended up with a 20kg Chinese bell, by mistake, and it is a very nice bell. If someone asked me, I would not hesitate to recommend them. But, if you want to support American workers in these rough times, there is only one choice...Punch Kettlebells.
4-3-10 Update: Lifeline USA, now offers USA-Made Kettlebells, at a very good price! I've put my hands on one, and they are very nice.
Friday, March 13, 2009
Wednesday, February 4, 2009
Recommended Products
Kettlebells:
Lifeline (USA-Made)
Punch Kettlebells (USA-Made)
Dragon Door Book/DVD:
Kettlebells from the Ground Up (2-DVD's & Book)
Enter the Kettlebell by Pavel (Book)
Kettlebell Basics for Strength Coaches & Personal Trainers (DVD)
Return of the Kettlebell, by Pavel (Book)
Power To The People, by Pavel (Book)
Steve Maxwell - Ultimate Pull Up Workout (DVD)
Steve Maxwell - Spartan 300 Workout (Bodyweight)
Misc. Books/DVD's
Dan John - Never Let Go (Book)
Art of Strength Workbook/DVD's
Providence, Newport, Firepower, Santa Monica (*Follow-Along Workout DVD's)
Lifeline (USA-Made)
Punch Kettlebells (USA-Made)
Dragon Door Book/DVD:
Kettlebells from the Ground Up (2-DVD's & Book)
Enter the Kettlebell by Pavel (Book)
Kettlebell Basics for Strength Coaches & Personal Trainers (DVD)
Return of the Kettlebell, by Pavel (Book)
Power To The People, by Pavel (Book)
Steve Maxwell - Ultimate Pull Up Workout (DVD)
Steve Maxwell - Spartan 300 Workout (Bodyweight)
Misc. Books/DVD's
Dan John - Never Let Go (Book)
Art of Strength Workbook/DVD's
Providence, Newport, Firepower, Santa Monica (*Follow-Along Workout DVD's)
Enter the Kettlebell Workbook
Accessories:
GymBoss Interval Timers
Foam Rollers - PerformBetter.com
Vibram - Five Finger Shoes
Sunday, January 18, 2009
Monday, January 12, 2009
ETK Review
Here is the link to a review of Pavel's ETK Program. It was written by MC, who is an RKC from London, England.
http://http://nopain2.org/archives/000068.html I just wanted to post this for anyone interested in reading it.
Danny
http://http://nopain2.org/archives/000068.html I just wanted to post this for anyone interested in reading it.
Danny
Saturday, January 10, 2009
Interested in Kettlebells?
If you are, I strongly urge you to buy Enter the Kettlebell, by Pavel Tsatsouline, along with an 18# kettlebell for women, and a 35# kettlebell for men. See the Dragon Door add link in the upper right hand corner of the page. Read the ETK book, so that you understand the theory behind what you're about to do. If you have any questions, ask them on the RKC forum. Don't assume anything. Then you need to get some private instruction, to refine your technique, and make sure you're performing the lifts safely/correctly. Next begin 'practicing', not working out, with the Swing & the Turkish Get Up. Get familiar with these lifts, and slowly increase your numbers, a little at a time. Once your technique is fluid, you can begin the RKC Program Minimum, and then the Rite of Passage, which will transform you to a whole new level of fitness. For fat-loss, a strict nutritional program is crucial. Eliminating or reducing sugar intake, processed foods, sodas, and eating more lean meats, and fresh fruits & green veggies.
Prior to starting the ETK program, I would highly recommend you get a copy of Anthony DiLuglio's ETK Workbook, (http://artofstrength.com/). This workbook is a companion to Pavel's ETK book/program. The ETK program is written out for you in detail, step by step, all you have to do is workout, and write down what you did, on the spaces provided on the pages of the workbook.
To reape the benefits of a Kettlebell, you must work hard. They are not an 'easy road' to loosing weight, or getting strong. If it's easy, it's probably not worthwhile.
Prior to starting the ETK program, I would highly recommend you get a copy of Anthony DiLuglio's ETK Workbook, (http://artofstrength.com/). This workbook is a companion to Pavel's ETK book/program. The ETK program is written out for you in detail, step by step, all you have to do is workout, and write down what you did, on the spaces provided on the pages of the workbook.
To reape the benefits of a Kettlebell, you must work hard. They are not an 'easy road' to loosing weight, or getting strong. If it's easy, it's probably not worthwhile.
Subscribe to:
Posts (Atom)