Posts tagged ‘RKC’
My Journey to RKC II- Part 3
2 full days of 8 hours of physical and mental training is now complete! I continue to be amazed at the level of training one receives at an RKC Certification. Hands down Pavel is the absolute best in his field.
Today we tackled more on the pull up. Pavel taught a particular drill that made it all click for me today!! This a huge breakthrough for my future pull up training. I was able to perform a single pull up without leaking power at the bottom. Meaning I was able to start from a hollow position!!! YEA!
Other drills taught today were the Viking Push Press, Clean & Jerk, Windmill and the Bent Press. If you asked my favorite, it would be the windmill. This was an exercise which I felt very comfortable but honing my skill on the minute details was truly beneficial for me. My booty is super sore from the Windmill, who knew! My second favorite would be the Clean & Jerk. Although this is not an exercise to be taught to your typical clients, it’s value is truly beneficial to build athleticism and build mass. Here are two great quotes in the presentation given by Dan John (1) you cannot think through a ballistic movement (2) repetition is the mother of implementation.
Lastly of the instruction today, I learned more about the many benefits and drills to improve thoracic mobility. Bottom line…I don’t practice this enough!!!! Thank You David Whitley!
The workouts today were the more challenging than yesterday. We did a VO2 Viking Push Press workout – 10 minutes of 15:15. Our next workout of the day was to earn our lunch. Long cycle Clean & Jerk… need I say more!
I will end this blog on a quote from Pavel.
“Before building strength and endurance you must first have strength to endure”.
Now time for sleep and to rest up for our final day and level II testing!
be strong & be well
My Journey to RKC II — Part 1: My Training
How I prepared for RKC II
A special Thank you to Master RKC, David Whitley for your instruction and encouragement in my preparation for RKC Level II!
Training Started –January 2011
1. Kettlebll trainng – 3 days per week, focusing on all level I drills
2. Sntach Test – 16kg or 20kg – performed 1x per week
3. 15:15 heavy swings for 10 minutes (20 rounds), started using 24kg, worked up to 36kg and tapered back to using 28kg.
4. 15:15 Snatches – started with 20 rounds, worked up to 80 rounds with 16kg and tapered off the last month of training
January 2011: I started learning technique on Pistol, C&J, Windmill and Bent Press
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The Pistol
Performed high rep drills using TRX and agility boxes for assistance. I performed ladders 10-1 for 3 weeks. Once I was comfortable with the skill and pistol technique, I would do pistol ladders mixed with my Press / Pull training.
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Bent Press , Windmill & Clean & Jerk
Learning these techniques were a little challenging and out of the box for me, but Master Level instruction from Dave Whitley, MRKC on these skills got me on the right track. I continued to practice these performing 2-3 rounds of 3-5 reps every week.
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THE PULL UP & MP
March 2011 – June 2011: I continued to practice Pistol, C&J, Windmil and Bent press with a few reps per week, while my main focus was to get comfortable with a bodyweight pull up. The pull up seemed to be my biggest challenge to passing RKC Level II.
One of my goals since completing RKC Level I was to be able to perform a solid 20kg MP. Although a 20kg was not required for my bodyweight to pass level II it was personal goal for me to achieve prior to attending level II. Following the already established ETK and RTK program design, I am now able to press the 20kg. Patience to allow the program work was the hardest part!
I started my work on the Pull Up and MP in March 2011 adding a day 4 to my weekly practice. I spent two hours every Saturday following Enter The Kettlebell type program design with Press / Pull ladders. My press work consisted of 16kg single presses, 16kg double presses, 12-14kg bottoms up presses.
In between ladders I focused on FMS stability drills. I incorporated ladders of leg lowering drills with core engagement during my Press/ Pull practice.
During my last month I started to supplement my practice with a few Heavy (28kg-32kg) Get-ups / Cleans (24kg-28kg) every week.
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Final Training week:
Monday – Final Press/ Pull ladders
Tuesday – 25 minutes ropes and Kettlebell Deadlifts – 30:15
Wednesday – 16 – 16kg, 4- 20kg, 2- 24kg TGU
Thursday – REST
Friday – Sunday – RKC Level II
Now it’s go time…..Stay tuned for weekend updates!
Hot News from Dragon Door TV
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Dragon Door TV – Latest Episode
Where Lifestyle Meets Hardstyle
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Deal of the Week – 12 Kg (26 lbs) Kettlebell
Fireworks at Tennessee Kettlebell
Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.
We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.
At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.
At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.
Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.
Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.
Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.
Untitled from Tennessee Kettlebell on Vimeo.
Simple Rules for Good Nutrition
Simple Rules for Good Nutrition
I do not claim to be all knowing about good nutrition, but what I have learned and what I do know is that it really is simple. I did not say EASY, but it is simple. I cannot find two better resources than Michael Pollan’s book “In Defnese of Food” and “Food Rules”, as two simple uncomplicated approaches to developing good nutrition habits.
He breaks it all down to three things
1. Eat Real Food
2. Not Too Much
3. Mostly Plants
I read a lot of blogs, books and listen to a lot of podcasts (these are my favorite) and it all keeps coming back to these three ideas.
EAT FOOD
Eat food not food like substances; learn how your food labels read. Be aware of what you put in your body. Do you even read or look at your food labels? I know it is like foreign language trying to decipher what it all means. Heck – I cannot even tell you what it all means, but shouldn’t that be clue maybe these chemicals should not enter our body!
NOT TOO MUCH
Michael Pollan’s focus here is centered around how society has reengineered us today and the foods we eat through marketing low priced, low quality, high quantity foods. It really is common sense to think and he offer the thought “How might paying more for food help us eat less of it?” He says that “how much we eat is strongly influenced by the cost of food in terms of both the money and effort required to put it on the table.” In my opinion, if you have already made the EAT FOOD rule a good habit. Eating real food and eating often will keep you from eating too much at one sitting. Stop thinking of eating in traditional meal times, aka breakfast lunch and dinner. Start a new way of thinking that you need to fuel yourself throughout your waking hours, eating small meals every 2-4 hours. Frequent feedings that incorporate the necessary components (protein and vegetabeles) revs up you metabolism and most importantly keeps you from overeating at one particular meal time. Personally, I have experimented also with intermittent fasting and while this strategy has its merit in certain circumstances, I have found frequent feedings through smaller meals the best option for seeking a life long nutrition plan.
MOSTLY PLANTS
Mostly plants, the old adage you always heard from your grandparents has much merit! Put simply, eat your vegetables! At EVERY meal time. Find out what vegetables you like, experiment with different recipes and preparation strategies for these vegetables and eat your vegetables at every meal. It really is that simple, there is no need to overcomplicate things when it comes to eating your vegetables. Yes, it will take a little thought and effort on your behalf to actually do something different than what you do now. So, you ask why eat vegetables at every meal? Vegetables have necessary vitamins and minerals that your body alone cannot supply. You must get these from your external food sources. Don’t just think because you are taking your multivitamins and multi-minerals this is enough. Again, Remember Eat Real Food, supplements are not real food. It is beneficial and in my opinion necessary to supplement our nutrition with multi vitamins and minerals, however, it should not be your sole method of receiving these nutrients. In addition to vegetables supplying you necessary vitamins and minerals, vegetables also contain valuable phytochemicals. Phytochemicals act as antioxidents helping to protect you from free radicals, influence hormonal function and may help protect you from disease.
What’s holding you back…
Ask yourself three questions.
1. Where are you now?
2. Where do you want to be?
3. What will you have to change to reach your goals?
Do not move forward until carefully and thoughtfully answering these questions above. Do not proceed in trying to achieve your goals until you can fully commit making the necessary changes. Meaning is your commitment level a 10 on a scale of 1-10. This is very important and if you try to achieve your goals without a commitment level of a 10, most likely you are setting yourself up for failure.
So am I saying give up if you are not a 10, ABSOLUTELY NOT!
Now, if you are not a 10, simply re-evaluate your goals and set more appropriate goals where you can become 10. Write down your goals, make them visible and start taking action to the possibilities that lie ahead.
In the words of John Berardi of Precision Nutrition, “Make your actions match your goals”. If that’s not possible, for whatever reason, it’s perfectly ok, and does not make you a bad person. You just need to take a few minutes to evaluate your current goals to make them more achievable, right now. If you are screaming, but I really want to reach my initial goals. I am not asking you to loose sight of that goal, but you must realize that’s not where you are right now. If you cannot make your actions fit your goals, then you need to establish new goals based on your level of commitment. Like, I said before, this does not make you a bad person and does not mean that you will never reach what you initially wrote down. Realize what’s going on in your life right now and adapt.
What I am telling you is proven and is not a new concept I conjured up myself. Think of it in the theory of Dave Ramsey and becoming debt free. It’s much like the snowball effect when you are trying to reduce debt. Pay off your smaller debts first, build momentum with small victories along the way and by the time it comes time to conquer your largest debt, you will have built up a enough strength, momentum, good habits and motivation to keep on going for the gusto.
Remember to enjoy your journey to good nutrition and a healthy lifestyle!
Weekly Practice
Pull up – do your rep max (body weight or assisted)
Heavy Get up to Standing
OH Walk
Get down
(repeat 2x per side)
Pull up – do your rep max (body weight or assisted)
Heavy hand to hand swings – 15 – 20 reps
(repeat 3x)
Double Clean & Jerk x5 (you can sub push press or military press)
Following last C&J, do 5 Front Squats (do not put bells down b/w jerks and Front Squats)
Repeat the entire sequence 3x
Enjoy, Let me know what you think!
~hd
Sleep, Stress and Fat Loss
Hello.
I just read a fantastic article about sleep and had to share. This is such and important and often times overlooked element of our health. One of my favorite quotes from the video is “The essence of Leadership is being able to see the iceberg before it hits the titanic.”
Click Below:
Sleep, Stress & Fat Loss
Weekly Practice – Travel Time
The past two weeks I have been traveling during the week and did not want to break my weekly routine and practice in both nutrition and exercise. Although travel can be dificult with changes in time zones, late night dinners, this does not give you a free for all to ignore your goals. It can even be more dificult when you are away from your “safe zone” or what I like to call my own kitchen. You may have to be a little more flexible with your eating schedules and this is ok, but remember it is your decision the foods you choose to eat. There are acceptable choices when traveling and, remember you can always schedule one of your cheat meals around your travel schedule as I did this week. This did not exempt me however from my weekly practice. The hotel did have a fitness center with free weights so here’s a quick snapshot of what I did this week.
Joint Mobility Warm up – tall and 1/2 kneeling halos – cossacks – hip stretches
35lb free weight – Single Leg Deadlift – 10 per side
25 Burpees
25 V-Ups
25 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
20 Burpees
20 V-Ups
20 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
15 Burpees
15 V-Ups
15 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
10 Burpees
10 V-Ups
10 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
5 Burpees
5 V-Ups
5 35lb Squats
Set timer on phone for 30sec work and 15 sec rest – Performed 3 rounds
– Russian Twist – 35lb free weight
– Push ups
– Double Dead Lift – 2 40lb free weights
– Plank
The final round I worked on practicing my Pistol for my RKC Level II training and mixed with some Rows
8 – 35lb rows per side
2-3 full / half pistols per side
6 – 35 lb rows per side
2-3 full / half pistols per side
4 – 35 lb rows per side
2-3 full / half pistols per side
2 – 35 lb rows per side
2-3 full / half pistols per side
Weekly Practice from the Hardstyle Diva
How can you progress to do a get up with a heavier size kettlebell?
I did this progression on myself to get back up to doing multiple get ups with a 24 kg kettlebell. I had not been practicing heavy get ups and realized I missed being able to just pick up a 24kg and feel 100% confident in the movement. I also tried this progression with our group training class recently and all of the students were able to perform a get up with a kettlebell they had not previously.
** If you are trying a new size kettlebell for the first time, be sure to have a partner to spot when you make your heavy bell attempt.
Choose a your normal size Kettlebell for a Get-up -then select one smaller and one lager. You should now have three kettlebells of varying sizes.
1) Begin using your smallest size bell and perform 3 get ups in a row per side.
2) Now switch to your medium bell and perform 2 get ups in a row per side
3) Lastly switch to your heaviest bell and perform 1 get up per side
I will stress again, if you are lifting your heavy bell for the first time, be sure you have someone to spot you on your attempt.
Perform the above progression 2 -3x. Not only will you find you may be able to lift a heavier bell, but you also got a nice 15-20 minute practice.
I would now follow this up with Swings – heavy of course. Set your timer for 10 – 15 minutes and again choose 3 bells. Using the protocol below, enjoy!
1) Light Bell – 20 swings – perform 3 rounds with 1 minute rest between rounds
2) Medium Bell – 15 swings – perform 3 rounds with 30 sec rest between rounds
3) Heavy Bell – 10 swings – perform 3 rounds with 15 sec rest between rounds
I also added the short video below by Dave Whitley, Master RKC (aka Irontamer), with some pointers on performing his “Furnace” workout.
Enjoy and let me know your feedback!
~hd
Weekly Practice from the Hardstyle Diva
I tried something new in class this past Saturday with circuit training. I set up a series of kettlebell and bodyweight stations. These stations consited of the following:
Rows
Overhead Reverse Lunges
Hot Potato
Squat-Curl
Mountain Climbers
Russian Twist
Plank / Push up
Seated Ropes
Swings
Squat-Curl-Raise
Push Press
The final station was a Turkish Get up. Here the kicker, the person performing the get up was your timer or “pace car”. The Get-up Station would do one per side while the rest of the class did their stations.
If this all sounds fun, now its time to turn up the heat. Before switching stations, we would perform what I called a speed round. The time on this was 1 minute. We perfomed 3 exercises for 20 seconds each with no rest.
Push up
Jump Squats
Swings
Here’s how the workout went
Station
Rest – 40 seconds
Speed Round
Rest 40 seconds
Station
Rest 40 seconds
Speed Round
Rest 40 seconds
Station
Repeat until each student has compelted all stations.
Hardstyle Diva
Hardstyle Diva 