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.