Posts tagged ‘RKC’

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

March 2, 2011 at 4:52 pm 2 comments

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

February 20, 2011 at 8:00 pm 4 comments

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.

November 25, 2010 at 1:33 pm 2 comments

Weekly Practice from the Hardstyle Diva

What is your favorite Kettlebell exercise? Well, I know this is a hard decision, but just pick one! For example, take this exercise and pair it with bodyweight exercies and do it TABATA Style. Are you ready? Here’s an example of what you can do. Currently I am really enjoying Front Squats. So here is a how my workout would go…

Set the timer for one of the following settings (YOUR CHOICE).
1) 20 sec work 10 sec rest
2) 30 sec work 15 sec rest
3) 40 sec work 20 sec rest
4) 1 min work 30 sec rest
My Sample Workout is 40:20 – 10 rounds = 10 minutes REST & REPEAT
– Front Squats
– Mountain Climbers
– Front Squats
– Plank
– Front Squats
– Burpees
– Front Squats
– Hip Bridge
– Front Squats
– Push up
Rest 2-3 minuts b/w rounds

Here are some more examples of bodyweight exercises:
Burpees, Hip Bridge, Plank, Mountain Climbers, Jump Squats, Alternating Jumping Lunges, Alternating Reverse Lunges, Squat, Push up, V-Up

Here are some examples of Kettlebell Exercies:
Swing (1H, 2H Alt Hand), Goblet squat, TGU, Windmill, Sntach, Figure 8, Clean & Press, Military Press, Push Press, Front Squat, etc, etc, etc.

For proper instruction of Kettlebell exercies go to the RKC Instrucotr page on Dragon Door and find an RKC instructor near you. Before working with Kettlebells, PLEASE do your research and be sure that you are learning from a certified RKC instructor. There are many people out there that are teaching kettlebells, if you are not taught correctly your risk for injury will be high.

Enjoy and let me know what you think!
~ hd

November 14, 2010 at 3:24 pm 1 comment

Dragon Door TV — Who is Dan John?

Do you “know” Dan John? Also, a great Episode featuring Jeff and Leslie Branham, RKC Instrucotrs at Equipt Fitness Studio in St. Paul MN.

November 14, 2010 at 2:51 pm Leave a comment

A story a about Jenni Baker, RKC – and her Deubut on Dragon Door TV!

Congratulations to Nashville’s newest RKC’s: Jenni Baker and Drew Massey

Now official members of the RKC system AND the Iron Tamer Clan, I am so proud of you both! Having personally worked with Jenni on her training and preparation for RKC, I am so proud and excited to now share this experience with her. I have to admit that working with Jenni was not a tough task, she had an unwavering determination and definitely the skill to succeed. A quick story about just how much determination…you see Jenni did not take her training lightly, she was dedicated to continually improving right up to the week before she left. The day before she was going to leave, the students and fabulous trainers (thats us:))
at Tennessee Kettlebell made her a RKC “survival kit”. It had all the right stuff from athletic tape, to sunscreen, towels, even a little chocolate and a massage when she returned. We wanted this to be a suprise and so I sneakingly found out her work schedule and called her the morning that I was going to drop all the goodies off at the gym where she works. To my dismay and utter suprise, via text message, she told me she was on her way to the doctor as she had been up with a FEVER and COLD CHILLS all night. About an hour later she had confirmation that she had STREP! Now, Jenni was definitely ready for the Russian Kettlebell Challenge, she could hit her snatch numbers (NO PROBLEM) and her form was very solid, but did you ever wonder why you should train, train hard and train smart for your RKC Certification? Well, here you go, need I say more…you never know what the final hours hold before you depart for your RKC journey. Jenni left the following morning for a 12 hour drive from Nashville to Orlando for her RKC. She was not going to let this beat her, and that is just the way she is, she fought back and dug deep down to survive. She did everything necessary with proper nutrition, hydration and medication. Well……the rest of the story and RKC experience I will leave to Jenni Baker to tell! I must say I am so proud to call her a fellow RKC. I truly hope this will not be the experience for everyone with last minute trials and obstacles, but I will leave you with these final words. PREPARE and PREPARE TO SUCCEED!

PS – Jenni passed her sntach test – 100 reps in 5 minutes with a 16kg – on day 1 — with strep! Now that’s one Hardstyle Chick!

Check out Jenni Baker and Drew Massey, our representation from Nashville Kettlebell and Tennessee Kettlebell in this Dragon Door TV Episode

October 27, 2010 at 8:09 pm Leave a comment

Go Viral with this article

In-Your-Face Fitness: Ring the kettle bell. School’s back in

Just an FYI – no further comments from the Hardstyle Diva. Well only one, if you want to learn Kettlebells, find a Certified RKC Instructor in your area, don’t settle for anything less!

Here is the link to the article:
http://www.latimes.com/health/la-he-fitness-jillian-michaels-20101011,0,2339798.story?track=rss&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+latimes%2Ffeatures%2Fhealth+%28L.A.+Times+-+Health%29

October 10, 2010 at 1:50 pm Leave a comment

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