More Personal Updates for 2008

Today USSS Snatch Test = 156 reps.



My goal today was 180 reps on the USSS Snatch test a month ago I did 150 reps. Two months ago I only performed 126 reps. So progress is progress.



This was my breakdown



13 r/l

12 r/l

11 r/l

10 r/l

9 right at the 5 minute mark and I needed a quick break.



I was feeling good completed 9 on the left and 8 r/l and was smoked.

I finished without stopping a 5,4,3,2,1 alternating r and l.



This test, I think is becoming more mental for me than physical, I just need to get through the pain and keep snatching. My next test will be in late January hopefully I can post how I finally passed the USSS Snatch test.



Training for 2009



ETK on Sunday, Tues and Thursday with a 36kg



Sunday - Heavy ladders followed by a 5 minute Snatch test.



Monday - Pistol Workouts (more coming on this.)



Tues - Light ladders and swing intervals



Wed - Eischens Yoga (more to come)



Thur - Med ladders and swing intervals



Friday - Every min on the minute up to 20 minutes 5 snatches r/l with a 28kg. Right now I am up to 12 min. with the 28kg.



Sat- Rest day



Have a very Happy New Year!

12/21/08 Personal Update

In Mid october of this year, I got serious about actually trying a program and sticking with it.

The Program I am currently on is the Rite of Passage Program (R.O.P) from Pavel's "Enter the kettlebell".(ETK)

I started with a 28kg and today I completed 5 series of a 1,2,3,4,5 rep ladder with the 32kg. This has been great progress for me and hopefully I will get a 36kg for Christmas, my goal is have completed the R.O.P with a 40 kg by June of next year, just in time for summer!

Does it work? You Bet!

In 10 weeks on this program I have lost 10 pounds and gone down a waist size on my pants. My shoulders feel like they are going to explode(just wait untill I use a 40kg.)

This program is simple and sometimes boring, but very effective. If you are in need of Results then you need to read and follow the "ETK" program.

Next week I will give an update on my SSST my goal is 180 reps.

Merry Christmas!
Gary

5 top reasons to perform Kettlebell Swings

1. Full Body Power - Power is defined as the ability to perform work rapidly or W/T. As a person ages they will loose muscular power before muscular strength, there is not a single exercise in my mind that will develop tremendous power and strength as the Kettlebell Swing.

2. Posterior Chain - We live in a a Mirror Mentality fitness world. We only train the muscles we can see in the mirror. If I asked you what the first exercise of choice would be for the average male gym rat, your answer would probaly be the bench press, and the second exercise of choice would be bi-cep curls. Both exercises really only serve to feed our ego's when we look into the mirror. But if you really want to feel better than you must address the muscles that you can't see the hips, back and shoulders. The swing will fill this bill quite well.

3. Core Function - The Core (or trunk hips, abs, shoulders). perform more than crunches, the core must function with body in everything from standing, walking, to running all movement begins at the core. The kettlebell swing depends on good Core function to be completed properly. Without the core working with your arms and legs your swing will look absolutely ugly, but a good core = a great swing.

4. Healthy Shoulders - The true role of the rotater cuff is to stabilize the shoulder joint and keep it in it's socket. At the top of the Swing the shoulders must stay tight and maintain themselves tightly in their sockets, if not the person performing the swing will feel as if their reaching or like their shoulders are coming out of socket. A correct swing makes the rotatar cuff perform it's job correctly and keep the shoulders in socket.

5. Reveals weakness in the kinetic chain - The swing reveals weakness in the body. Can the client or athlete

Finish with the hips? - Core and Glute weakness

Hinge or squat - Lack of Glute function

Casting - Lack of Core strength and shoulder stabilization.

Correct the swing and you help to correct and address your weakness.

Start Swinging Today!

For the best in kettlebell training click here

More KB News in the NFL

"I am an Assistant Strength and Conditioning Coach for the Oakland Raiders. I was first introduced to Anthony DiLuglio and the Ropes Gone Wild Program at the Perform Better Functional Training Summit in Long Beach, Ca. Upon returning to Oakland, I received the ropes and the accompanying DVD in the mail and began using them.
What I love about the ropes is how they force you to engage your core, and also how it provides excellent total body conditioning. The first group I introduced the ropes to was our kickers. I felt it was a good way to add variety to their workouts and to challenge their core strength and endurance in a new way.

We have now integrated Ropes Gone Wild into the in-season workouts for the entire team, and have had positive feedback from everyone who uses them. The players have taken to them well and many have commented on how just a 20 or 30 second burst on the ropes can work them that hard and make their heart rates rise so rapidly.

An added benefit of the ropes for us has been their use with our Injured Reserve players. Since we can perform all of the standing rope patterns in a seated position, this gives us a way to aid in reconditioning our athletes in addition to the rehab that they are involved in.

I would definitely recommend using Ropes Gone Wild as a part of your strength and conditioning arsenal to achieve better core strength and total body conditioning."

Chris DiSanto
Assistant Strength and Conditioning Coach
Oakland Raiders

To get your hands on ropes gone wild, and great KB workouts.
click here.

11/23/08 Workshop

Here is a short video of my recent KB Workshop.

I just want to thank everyone who came out and joined in on the fun.

To set up a KB Workshop in the Victor Valley area.

e-mail me at highdesertkettlebells@yahoo.com

Kettlebell Ladies!

I get Josh Hills weekly newsletter and Blog Updates always a fun read and very informative. In one of his latest issues Josh features some very inspiring Kettlebell ladies.

Check out his blog www.joshhills.com

Remember the Titans

Just came across this today!

What is the future of Kettlebells if the Titans win the Superbowl?

Check it out here on the NFL Network

Money Well Spent

How much did you spend on your last Kettlebell Training DVD?

$30
$40
$50 or more dollars?

For maybe 2-3 workouts or possibly no workouts at all.

How much would you pay for a DVD that included.

4 Core Workouts.

3 Cardio Workouts.

1 upper body workout.

1 lower body workout.

Thats 9 workouts and 4 DVD's, my guess is that you would probaly pay well over $100 for this DVD package.

I payed $59.95 on e-bay and It was money well spent.

These 4 DVD's are a must have for any kettlebell enthusiast.

If you are serious about kettlebell training you must check out what Steve Cotter gives, and he gives a lot.

I don't make a dime promoting this product, I just endorse it!

Check it out at www.groundfighter.com

enjoy the video

2 1/2 Hours A Week

I just watched a clip on Fox News that mentioned the study that found that adults should get at least 2 1/2 hours of exercise a week.

That works out to "5" 30 minute sessions a week.

Or "3" 50 minute sessions a week.

The good news is that kettlebells are perfect for time efficient workouts that will improve your:

Body Composition
Flexibility
Strength
Power and Endurance

David Whitley, Sr. RKC has a great new e-book out called 102 kettlebell workouts, which features "30 under 30".
In other words 30 Kettlebell workouts which can be completed in 30 minutes or less.

But wait you can get his first e-book called 101 kettlebell workouts for FREE by visiting this site.

http://www.101kettlebellworkouts.com/

Lets say you only have 3 days a week, you will now need to workout for 50 minutes to meet your 2 1/2 week quota.
The program I recommend to fit this bill is "Providence" by Anthony Dilugio.
You can find that DVD at
http://www.artofstrength.com/OnlineStore/tabid/65/Default.aspx

Come you have 30 minutes 5 days a week for your health, even it means getting up 1/2 hour earlier.

No more excuses.

More from the fitness industry.

Why,Why,Why?

Does the fitness industry have to turn everything into Aerobic Dance?

The fitness industry is afraid of weight, and lifting heavy weights making the public afraid that they will some how bulk up and every women will begin to look like Lou Ferrigno.

Kettlebells by nature are a heavy hardcore training implement, that is meant to improve total body strength and power and with hardcore snatches and swings will develop a true cardio vascular system that can take a beating.

But once again Enter The Fitness Industry, below is what the public now will begin to perceive kettlebell training to be, just another watered down version of what true kettlebell training is.

A Steve Maxwell Omelet

I came across these videos today on youtube.

More from Steve Maxwell, his DVD's are Awesome

check them out here

Double Bells

I am always searching for quick but effective workout routines.

That is probably why I am a big fan of Steve Maxwells workout methods.

I came across one of his workouts that was in a 2006 issue of Hard-Style
Magazine.

After reading the workout I had to try it.

I was just going to do it as a change of pace and thought I would go light
and use a pair of 16kg.

Light my @## this was a workout I will be honest and say that I probably would
not have made it through with a pair of 20kg.

Here's the workout

30 seconds of work followed by 30 seconds of rest.

1. Double Snatch
2. Double Clean and Press
3. Double Thruster
4. Double clean and squat
5. Double Burpee with a push-up and deadlifting the bells the repeat.
Rest for 60 seconds and repeat for 4 more rounds.

30 minute workout but very challenging.

Give it a shot!!

Deck Squats with Steve Maxwell

In my opinion there is no better than Steve Maxwell!

There are so many KB experts that would not be where they are
if it was not for Steve Maxwell.

Check out his website here.

Opening Day of College Football!

I am College Football Fan, much more than the NFL.

My Iowa Hawkeyes will be playing Maine in about an Hour.

To Check out the best Strength and Conditioning Program in the country hands down, click here.

My 2 cents on Program Design

Like a balanced diet, how can we make sure that we get a balanced workout.

There are 4 major food groups.

1. Dairy
2. Protein
3. Fruits and Veges
4. Grains

To have a balanced diet we should try to eat foods from these 4 major food groups throughout the day, and avoid the the Junk food.

But the problem is many times we eat to much junk.

There are 5 major movements of human movement.

1. Core rotation
2. A squat motion
3. Upper Body pulling
4. Hip extension (walking)
5. Upper body push

To have a balanced program one should aim to include these 5 movement patterns into their program.

Again just like eating, in our training we include to much junk, we perform exercises because we like them, they are fun to perform.

Examples would include excessive bench press, curls, ab work etc.

Here is an example of a 30 minute workout that will build strength and burn fat using the 5 major human movement patterns.

Perform as many rounds of the following 2 exercises in 10 minutes, perform 5 reps of each.

Round 1 x10 min

A1 = KB front squats x5 r/l (squat motion)
A2 = KB clean and press x 5 r/l (upper body press)

Round 2 x 10 min

B1 = Windmills x 5r/l (rotation)
B2 = Suitcase rows x 5r/l (upper pull)

Intervals x 5 rounds 30 seconds work followed by 90 seconds of rest.

KB Swings (hip extension)

30 minute workout that is balanced and effective.

For more balanced workouts click here.

Art Of Strength Santa Monica

I can't wait for this one.

For more AOS DVD's click here

UCLA RKC

I had the opportunity last week to be a "Victim" for the Instructor Trainees at the RKC in Los Angeles last week.

The energy there is electrifying, what a terrific experience.

Below is a picture of me being instructed on the Turkish Get-up

The photo is courtesy of DragonDoor.com

And if you can stomach my terrific camera work you can watch the Kenneth Jay and Mark Riefkin Promotion to Master RKC.

7/29/08 20 Minute Kettlebell Workout

Warm-up

As many rounds as possible in 20 minutes.

Pistols 1/1
Double C&P x5
Double KB Swings x10

If you only have One Bell.

Pistols 1/1
C&P 5/5
Swings x20

101 workouts

Program Minimum

It has almost been 1 year since I atteneted and passed the RKC.(Sep 2007). After last years RKC I had so many goals.

Pass the SSST (200 snatches in 10 minutes)
Perform perfect pistols
10 good pull-ups

Sadly to say after nearly one year later I do not know if I could pass the RKC Snatch test. I got caught up trying so many different things and routines I just spinned my wheels and got no where.

Anaylysis by Paraylysis I would literally stay up nights wondering which routine to do next. Should I do the Maxewell 300 KB, or Providence, what about the ETK program and so on and so forth. Instead of progression I regressed,I am in worse shape than a year ago so I of course I got out all my books and started reading, when I came across the original Program Minimum in Pavels Russian Kettlebell Challenge. It was simple Snatches and the Bent Press or something similiar such as windmills or side presses. In fact all of Pavels books are based on Minimalism the Naked Warrior is based on pistols and the one arm push-up. Power to the People the deadlift and side presses.I get it the key to progress is FOCUS!!!!

If I want to loose weight, increase my snatch numbers and just get in better condition then get good at Snatches. Get good at something!!

So my training focus has changed to 2-3 days I will Snatch, and 2-3 days a week I will perform what Dave Whitley calls the Turkish Windmill, that's it untill I reach the 200 snatches in 10 minutes.

I am using an in idea from Dave Whitley, his article on increasing your snatch #'s.

Here is how it will break down

Weeks 1-2 10 right and 10 left rest 60 sec.
Weeks 3-4 10/10 rest 50 sec
Weeks 5-6 10/10 rest 40 sec
Weeks 7-8 10/10 rest 30 sec
Weeks 9-10 10/10 rest 20 sec
Weeks 11-12 10/10 rest 10 sec
Pass the SSST.

Turkish Windmills x 5 min work up to 32kg. Once I can do the 32kg for 5 straight minutes then I will begin side presses and Bent presses for set of 5.

I will update my progress on the blog.

July 5th

A day late.

But it is never to late to wish America a Happy B-day!

Here is a Independence Day Massacre by non other than Big Will Williams RKC.

Enjoy.

What The ......?

I was on vacation this week, when I saw this infomercial.

The fitness industry can screw up just about anything.

Full Body Power!

I got the new DVD by Senior RKC, David Whitley yesterday in the mail. As soon as I got it I went straight to my DVD player and sat down and watched.
This is almost an hour and a half of 100% pure kettlebell information.
This DVD is a must have, below are some highlights.

The follow the leader series provides endless variations with 2 kettlebells.
The Burpee series you could probably come up with over 100 different Burpee variations.
My favorite is the simple variation David provides to up the power in the Clean Squat and press or should I say clean, press and squat.
The Bent Press to lift more than you ever thought possible.
Much More....

Check it out here

Dream On

Today my oldest son Garrett, had his junior high promotion.
I can't believe it, my oldest son will be in high school next year.

The promotion was a very well presented event, there were some hard working
teachers and parents who put a lot of work into this event, my wife included.

Over 10 speeches at the promotion but one particular quote stuck out at me.

"Your dreams are possible as long as you have the courage to pursue them."

Who said this?

The biggest dreamer of all time Walt Disney.

What does this have to do with kettlebells?

Nothing or maybe everything.

My dreams are to loose more weight,
Pass the Secret Service Snatch Test.
My biggest dream is to be able to make kettlebells my livelihood.

If I don't pursue these things with a passion I will never achieve them.

What are your dreams?

Go at them with a passion.

(Congratulations Garrett on your big achievement, I love you and I am very proud of you!)

"Metabolic Acceleration"

I have been reading a lot of articles by Alwyn Cosgrove, over the past couple of weeks.
Especially what he has to say about Fat Loss, being someone who struggles with his own
"Battle of the Bulge"

What Alwyn has to say makes perfect sense, I highly recommend his article the Hierarchy of Fat Loss for an interesting read.

Today I got Alwyns DVD "Metabolic Acceleration" a very educational DVD. Here are some of the routines he discusses on the DVD that are great for Fat Loss and also training large groups.

• Timed Sets
• Density Training
• Tabata
• Complexes
• Finishers

All of these protocols are perfect for the kettlebell enthusiast.

Timed Sets:
Traditional Circuit Training, for example 40/20 work rest.
Usually performed with 3 exercises 1 upper, 1 lower and 1 core for 3-5 rounds.

• Kb Lunges r/l
• Kb rows r/l
• Hot Potato Drill

Density Training;
pair up 1-3 exercises, for example 1 lower, 1 upper, 1 core.

Perform 5 reps of each exercise and perform as many rounds as possible in 10-20 minutes.

• Swings
• Push-ups
• sit-up

Tabata:

The classic 20/10 protocol. I was at a conference by Anthony Dilugio of Punch Gym, a few weeks ago and he said that a true tabata can not be performed with swings, because you can only move so fast when performing a swing, and when doing true tabatas you need to move as fast as possible. I agree, but the protocol itself can still be used when using kettlebells for an effective workout.

Tabata This:

Swings
Thrusters

Complexes:

Putting exercise pieces together to form a complete workout.
Usually 3-6 exercise strung together for 3-6 reps, performed for 3-6 sets.
For example:

perform with the right then the left for each exercise.

• Swings
• Clean and push press
• High pull
• Snatches

For the best in Kettlebell Complexes check out DVD's by Steve Maxwell, his
"300 kettlebell Challenge" is one long complex, also his "Heaven and Hell" workout is one of the hardest kettlebell complexes a person can perform.

For Fat Loss and group training check out these workout protocols, a perfect way to add variety for yourself or your clients.

Punch Las Vegas

My wife turned 40 last week, so I surprised her with a show on the famous Las Vegas Strip "The Blue Man Group"

While in Las Vegas I took some time and visited "Punch "Kettlebell Gym Las Vegas.





I took a workshop with the owner Alaina Ross where she of course critiqued my swing and kettlebell snatch, and provided me with some helpful pointers.

After the workshop I took the 11 am class.
we performed 12 stations of 1 min on and 30 sec. off.
The class next performed about 5 minutes of ab specific work.
Then I had to suck it up for another 12 stations of 1 minute on and 30 seconds off.

Tough but I did enjoy it.

I was also humbled by Nancy Sullivan 59 years young performing swings with a 32kg Kettlebell. Great job Nancy.



If in Vegas do yourself a favor and check out "Punch" Las Vegas and Alaina Ross she is a very good trainer, you will be glad that you did.

Intervals vs Aerobics

“Intervals vs Aerobics”

I see this question a lot on the forums.

What is better for loosing weight and burning fat?

Intervals or steady state Aerobics.

I am by no means a fat loss expert, but Alwyn Cosgrove is a fat loss expert.
I recently began reading his new book called “Warp Speed Fat Loss”
I think Alwyn finally puts this debate to rest.

Without going into all the details and science, I will present his point the way I see it.

Step 1 –“Fat Mobilization”

Fat is basically stored triglycerides that must be broken down into free fatty acids (FFA) for transportation to the muscles to burned as energy. The best way to breakdown fat for transportation is “Interval Training”
Alwyn does explain the science behind fat mobilization.

Step 2 – “Fat Burning”

Once fat is broken down and in the bloodstream, it must be transported to the muscles or body tissue to be used as energy, and whatever is not transported is simply redeposited as fat. So after an “Interval” session Alwyn recommends a 5 minute rest period to allow FFA’s to be dumped into the blood stream, then follow that with a 20 minute steady state aerobic session, because aerobics will utilize fat as a primary source of energy.

In other words “Aerobics” will burn available fat, but the fat has to be made available with “Intervals”.

Alwyn does a much better job in his explanation, if you are wanting cutting edge fat loss info, I highly suggest “Warp Speed Fat Loss”



Now how I think someone training with kettlebells, may be able to place into a routine.

1. Warm-up x 5min
2. TGU x 5 min
3. Snatches 5r/5l every minute on the minute for 20 minutes
4. Active rest for 5 minutes
5. 20 minutes of Steve Maxwells Daily dozen joint mobility exercises.

If you have never performed joint mobility exercises they can be a workout in and of themselves, you will move your entire body with deep breathing, and Aerobics does mean with Oxygen and after 20 minutes of KB intervals, I think jogging for 20 minutes may leave you O2 depelted. Probaly be to demanding to qualify as steady state aerobics.
My Blog My Opinion

Ropes Gone Wild!

I began my Memorial day weekend by attending a

"Ropes Gone Wild"

workshop led by Antony Diluglio
of Punch Kettlebell Gym.

What a great compliment to Kettlebells.

Heart Thumping Metabolic Conditioning.


Anthony put us through a 4 station circuit, and each station was 1 minute long.
All together we performed 4 different circuits, and with ropes and KB swings can you say gassed....

Each circuit was different but basically the breakdown was

• KB exercise
• Ropes
• BW squat movement
• Push-up variation.

I am pictured here on the 2" 50 foot rope.

This was our last station of the last circuit of the day, and I am Smoked!!

I am doing everything wrong, using my arms to get the rope to move,
instead of my body working as a unit and the rope becoming an extension of my
hands. Video never lies.






Everyone had a great time and Anthony is an excellent teacher,
I highly recommend his DVD's and workshops.

For more on Ropes Gone Wild and Kettlebell Circuit Training.
Check out the Art of Strength.

Football Workout

Today's football workout.

60 players divided into 3 teams of 20.
10 minutes each station with a 2 minute transition.

1. RKC Swing workout

Jason C. Brown did this as a "Snatch" workout at the Sep 2007 RKC

Partner Up, 1 KB

1st person 10 swings right, 10 swings left, wheel barrel out 20 yards and back.
Partner goes.

• round 2 - 8 swings r/l
• round 3= 6 swings r/l
• round 4 = 4 swings r/l
• round 5 = 2 swings r/l

2. Spartan Tire Flips

2 tires and two teams of ten.
2 teams are split evenly 10 yards apart.
Start with a tire flip and then jump up -in and out of the tire
run around and repeat for 10 yards and tag your teammate.

3. Plate sit up and press

You Go I Go with a partner 10,9,8,7.......

Kids had Fun and good work.

21 st Century Programing with Kettlebells

I earn my living as a Physical Education teacher,
but what I really enjoy is being a student.
I love to learn so I never miss the opportunity to go
to a Perform Better Summit, when one is in town.
At the previous PB seminar I attended
Alwyn Cosgrove presented a great lecture called

"Fitness Training for the 21st century"

In his lecture Alwyn discussed 7 categories or components
that should be included into a well designed fitness program.

1. Mobility, Activation, and Movement Prep
2. Injury prevention, rehab and corrective exercise.
3. Core training
4. Elasticity/reactive training
5. Strength/resistance training
6. Energy system development
7. Regeneration

I agree with Alwyn and as I thought about it, I believe
the RKC system incorporate these 7 categories
without even knowing it.

For Instance categories 1-3 can be covered in a good
joint mobility program with a kettlebell.
Steve Maxwell has a great kettlebell warm-up routine.

Here's an example.

• Slingshots
• Figure 8 to a hold.
  
• Halos
• KB good mornings
• KB wave squats
  
• Windmills
• Overhead squats

Lets skip to category 5 (strength and resistance training)

In KB Land this category would be classified as "Grinds"

• TGU
• Squats
• Presses
• Rows
• etc....

Category 4 "Elasticity and Reactive Training"
Many exercises can fit here various Olympic lifts, plyometrics,etc

Category 6 "Energy System Development" otherwise known as your "Cardio"
or interval training.

In my mind "Ballistics" can kill both of these birds with one stone.

• Swings
• Snatches

Category 7 - Regeneration (foam roll and stretch.)

Let me give you an example program that all RKC's are familiar with.
A variation of the "Program Minimum".

• KB mobility drills x 10 min (categories 1-3)
• TGU x 5 min (category 3 and 5)
• Swings x 12 min (category 4 and 6)
• Foam roll and stretch x 10 min

Total time = 37 min
Quality not Quantity!

Here is another example.

KB joint mobility x 10 min
A1 - Clean/Squat/Press x 5 reps each arm
A2 - Pull-ups x 5 reps
For rounds AMAP x 12 min
30/30 swings x 10 min
Foam roll and stretch x 10 min

Total time = 42 minutes but again very efficient.
All major muscles and movements are covered.

Think about how you can design a fitness program for the 21st Century
for yourself and your clients.