Time to take it up a notch, so today hit 90% of 465 for the DL, here is how it went
135/2x1
185/2x1
225/2x1
275/2x1
315/2x1
385/1x1
420/1x3
420 was the magic number and I smoked them today. I felt super strong and tight. The weight seemed to move fluid!
Pull-ups
5x5
Just a nice easy day to get some work in on technique and basic strength. I planned on doing presses but my day is not over so I think I will pass today and hit it later, maybe tomorrow
Tuesday, September 26, 2006
Monday, September 25, 2006
Run & Stretch
Today did my dynamics, ladder, run drills with Carl
A variety of dynamic warm-up drills
Ladder drills (these are becoming better, the more I practice the skill and technique the more I improve. We are focusing on the basics and this is working. I am also moving faster in the drills.)
Runs
100 meter 2x1 (Falling start)
100 meter backward striders 2x1
100 meter 2x1 (track start)
These were very good. Focused on breathing and technique, specifically the stuff from the dynamics
Followed this up with 1 hour of Vinyasa
again focused on my space and place with my breath. felt good and did not push the boundaries just enough to break the comfort zone and feel the move and how I relate to it.
Deadlifts and more tomorrow
A variety of dynamic warm-up drills
Ladder drills (these are becoming better, the more I practice the skill and technique the more I improve. We are focusing on the basics and this is working. I am also moving faster in the drills.)
Runs
100 meter 2x1 (Falling start)
100 meter backward striders 2x1
100 meter 2x1 (track start)
These were very good. Focused on breathing and technique, specifically the stuff from the dynamics
Followed this up with 1 hour of Vinyasa
again focused on my space and place with my breath. felt good and did not push the boundaries just enough to break the comfort zone and feel the move and how I relate to it.
Deadlifts and more tomorrow
Sunday, September 24, 2006
The Fights and more
What an eventful week/weekend. Between all the press and production, all the smoozing, networking, and training we were nonstop on the move. I am beat tired and we still have yet to get on a plane and travel home.
This experience was second to none. As a professional you only wish to have the opportunity to work with great people and great athletes. I have succeeded in this department this weekend. Between the coaches, Frank and Tony, our team, and all the other teams and people with the IFL these are wonderful folks. The respect shown was incredible and the treatment of the athletes and coaches was first class.
This league is unique. It is one of a kind in the sport of MMA and combines great athletes and coaches into a team format. You win and lose as a team, you compete as a team and the success of team is tied together. I believe this league with its format, head coaches, management, financial aspects, and the great fights/shows it puts on is going somewhere and only more is to come.
I had the great pleasure of shadow boxing and learning so much from Frank this past weekend. We did gymnastics, weights, yoga, boxing and even some ground work. He is bar none one of the great athletes and the greatest I have ever met. The reasons are vast and you just have to see him in action, listen to him speak and you will understand. We had a blast moving around, flowing with the body.
In addition I had the opportunity to work with one of the great boxing coaches in Tony DeMaria. He taught me the basic steps, how to position myself, how to move, the theory and application of jab, punch and hook. Wow, what a beautiful sport especially when you learn for a great coach ( I have had this opportunity before with Mark Reifkind and what he taught me is more than he even knows) and I appreciate that coaching and approach.
As for the fights, they were awesome. We won 2 and lost 4 but I tell you by the look of the other team you would have thought we went 6 and 0. There were some great punches, great kicks, knees, ground, etc.
Our first fight pitted Jeff Quinlan against Travis Hallman. This was Jeffs debut and Hallmans 60th or so fight. They were the alternates and competed at 185. Jeff beat Hallman but Hallman was able to get Jeff on the ground and keep him there the first 2 rounds for the majority of the time. Never the less, Jeff defended well and even slipped and punched and kicked Hallman who is known as a real excellent SUbmission fighter. In the 3rd Jeff took it to Hallman, pounding him on the ground with Punches but in the end it was a decision in Hallmans favor and believe me the crowd booed loudly in displeasure.
The second fight was 155s with our boy Josh Odom. This tough, technically pretty strong, and really scrappy kid beat the piss out of his opponent finally scoring a 3rd round K.O. and won the knockout of the night
The third fight was Ray Steinbeiss our 170 guy. Well he did not fair well and got himself caught and tapped out in the first round. This is disappointing for all of us especially Ray who recently fought Nick Diaz to a decision. Just an unfortunate incident but I expect Ray to come back big
The fourth fight involved Brian Foster at 185. This man has big brass balls. He is 7 and 9 and fought Joe Doerksen ? on spelling who is 35 and 9. Brian nailed Joe numerous times and had him down but failed to finish and this allowed Joe to come back and get the victory. Brian fought incredibly well and should have won but Joe has an incredible IRON jaw. Joe looked like he lost but in the end Brian who came out with less than a weeks notice to join the team (replacing Brian Ebersole) ended up on the short end. Note to self, If I see Brian Foster on the street avoid his right hand
The next fight involved Rafeal Davis our 205 guy. Rafael fought ill and hadthe fight won but ended up in a decision and came up on the short end of the stick. Both he and his opponent should tremendous heart as their conditioning sucked and they were gased. If Rafael would have been 100% he would have knocked the guy out but he could not finish. He does have heart and he is a trooper.
The last fight involved another late addition in Travis W, our heavyweight at 235. He wailed on his guy for 3 straight rounds pummeling him into the ground and eventually the hospital. Travis is a tough man and has skills but needs work as he is still raw but one heck of a fighter.
So we failed to advance but all things considered there is a lot of potential with these guys. Some time with Frank, Tony and myself we can teach and condition them to be champs but they have to show up in the ring. Heart does not lack, confidence is there but skills need work. Unfortunately only one of the guys lives in San Jose, the rest our throughout the country. We will get everyone together and work on becoming the strongest team
Look for the IFL to grow large as its basis is completely different than UFC and this will draw fighters, big name coaches, and of course the mostimportant aspect, an audience.
You can view the fights Octobr 9th on Fox Sports Net. Look for the Razorclaws. And find out who won the match between Pat Millietech and Renzo Gracie.
Looks like January sometime for the next fight
PS: Technique, skill, and conditioning are the keys. Learn and practice them and with experience and most important confidence anda little luck never hurts you can accomplish extraordinary things within this league.
This experience was second to none. As a professional you only wish to have the opportunity to work with great people and great athletes. I have succeeded in this department this weekend. Between the coaches, Frank and Tony, our team, and all the other teams and people with the IFL these are wonderful folks. The respect shown was incredible and the treatment of the athletes and coaches was first class.
This league is unique. It is one of a kind in the sport of MMA and combines great athletes and coaches into a team format. You win and lose as a team, you compete as a team and the success of team is tied together. I believe this league with its format, head coaches, management, financial aspects, and the great fights/shows it puts on is going somewhere and only more is to come.
I had the great pleasure of shadow boxing and learning so much from Frank this past weekend. We did gymnastics, weights, yoga, boxing and even some ground work. He is bar none one of the great athletes and the greatest I have ever met. The reasons are vast and you just have to see him in action, listen to him speak and you will understand. We had a blast moving around, flowing with the body.
In addition I had the opportunity to work with one of the great boxing coaches in Tony DeMaria. He taught me the basic steps, how to position myself, how to move, the theory and application of jab, punch and hook. Wow, what a beautiful sport especially when you learn for a great coach ( I have had this opportunity before with Mark Reifkind and what he taught me is more than he even knows) and I appreciate that coaching and approach.
As for the fights, they were awesome. We won 2 and lost 4 but I tell you by the look of the other team you would have thought we went 6 and 0. There were some great punches, great kicks, knees, ground, etc.
Our first fight pitted Jeff Quinlan against Travis Hallman. This was Jeffs debut and Hallmans 60th or so fight. They were the alternates and competed at 185. Jeff beat Hallman but Hallman was able to get Jeff on the ground and keep him there the first 2 rounds for the majority of the time. Never the less, Jeff defended well and even slipped and punched and kicked Hallman who is known as a real excellent SUbmission fighter. In the 3rd Jeff took it to Hallman, pounding him on the ground with Punches but in the end it was a decision in Hallmans favor and believe me the crowd booed loudly in displeasure.
The second fight was 155s with our boy Josh Odom. This tough, technically pretty strong, and really scrappy kid beat the piss out of his opponent finally scoring a 3rd round K.O. and won the knockout of the night
The third fight was Ray Steinbeiss our 170 guy. Well he did not fair well and got himself caught and tapped out in the first round. This is disappointing for all of us especially Ray who recently fought Nick Diaz to a decision. Just an unfortunate incident but I expect Ray to come back big
The fourth fight involved Brian Foster at 185. This man has big brass balls. He is 7 and 9 and fought Joe Doerksen ? on spelling who is 35 and 9. Brian nailed Joe numerous times and had him down but failed to finish and this allowed Joe to come back and get the victory. Brian fought incredibly well and should have won but Joe has an incredible IRON jaw. Joe looked like he lost but in the end Brian who came out with less than a weeks notice to join the team (replacing Brian Ebersole) ended up on the short end. Note to self, If I see Brian Foster on the street avoid his right hand
The next fight involved Rafeal Davis our 205 guy. Rafael fought ill and hadthe fight won but ended up in a decision and came up on the short end of the stick. Both he and his opponent should tremendous heart as their conditioning sucked and they were gased. If Rafael would have been 100% he would have knocked the guy out but he could not finish. He does have heart and he is a trooper.
The last fight involved another late addition in Travis W, our heavyweight at 235. He wailed on his guy for 3 straight rounds pummeling him into the ground and eventually the hospital. Travis is a tough man and has skills but needs work as he is still raw but one heck of a fighter.
So we failed to advance but all things considered there is a lot of potential with these guys. Some time with Frank, Tony and myself we can teach and condition them to be champs but they have to show up in the ring. Heart does not lack, confidence is there but skills need work. Unfortunately only one of the guys lives in San Jose, the rest our throughout the country. We will get everyone together and work on becoming the strongest team
Look for the IFL to grow large as its basis is completely different than UFC and this will draw fighters, big name coaches, and of course the mostimportant aspect, an audience.
You can view the fights Octobr 9th on Fox Sports Net. Look for the Razorclaws. And find out who won the match between Pat Millietech and Renzo Gracie.
Looks like January sometime for the next fight
PS: Technique, skill, and conditioning are the keys. Learn and practice them and with experience and most important confidence anda little luck never hurts you can accomplish extraordinary things within this league.
Thursday, September 21, 2006
The IFL
We arrived last night after a longday of travel. The travel time offered me the chance to get to hang with Frank and just chat about many things, get to know Tony, our boxing coach who is just an amazing person/coach, and a few of our fighters, Ray,Rapheal and Jeff.
Once we set foot on the tarmac it all began. We chatted, mingled, registered, checked-in, etc. I met a ton of people including Renzo Gracie, Bas Rutten whom I sat and had dinner with and talked Kettlebells, Carlos Newton and more. I am humbled to be around so many ownderful people, athletes, professionals and looking forward to so many opportunities.
Today we had pictures, video, etc and Frank and I went and trained together. This was cool becuase it was just us in Pat Milletichs gym lifting and playing around. We did a some DLs, BP, Pull-ups, Pistols, and a variety of handstands, arm stands,etc. While there I met jermey Horn and Pat, very nice man that Pat, very respectful.
There is so much happening, so much going on and Iam pretty beat that I cannot write it all down. I will summarize more at the end of the weekend.
Put it this way,this is a real production, the real deal league. It has the money and brand names to succeed and it is cool being a part of this. Humbled, honored, grateful and ready to kick butt ;-)
Once we set foot on the tarmac it all began. We chatted, mingled, registered, checked-in, etc. I met a ton of people including Renzo Gracie, Bas Rutten whom I sat and had dinner with and talked Kettlebells, Carlos Newton and more. I am humbled to be around so many ownderful people, athletes, professionals and looking forward to so many opportunities.
Today we had pictures, video, etc and Frank and I went and trained together. This was cool becuase it was just us in Pat Milletichs gym lifting and playing around. We did a some DLs, BP, Pull-ups, Pistols, and a variety of handstands, arm stands,etc. While there I met jermey Horn and Pat, very nice man that Pat, very respectful.
There is so much happening, so much going on and Iam pretty beat that I cannot write it all down. I will summarize more at the end of the weekend.
Put it this way,this is a real production, the real deal league. It has the money and brand names to succeed and it is cool being a part of this. Humbled, honored, grateful and ready to kick butt ;-)
Tuesday, September 19, 2006
moving forward
today i did my deadlifts. my approach was to do 85% of my max in the last cycle (465) which is 395
135/2x1
185/2x1
225/2x1
275/2x1
315/2x1
365/1x1
395/1x3 (planned on 5 sets but ran out of time due to my client showing up. nevertheless, these were very strong with no issues. i felt very connected and flowed well.
chin-ups
5x3
dips
10x3
hang knee raise
5x3
all done in a circuit after my client. a good small workload and just right for today.
leave for the fights tomorrow so i hope to get in a workout and if anything do something in illinois
135/2x1
185/2x1
225/2x1
275/2x1
315/2x1
365/1x1
395/1x3 (planned on 5 sets but ran out of time due to my client showing up. nevertheless, these were very strong with no issues. i felt very connected and flowed well.
chin-ups
5x3
dips
10x3
hang knee raise
5x3
all done in a circuit after my client. a good small workload and just right for today.
leave for the fights tomorrow so i hope to get in a workout and if anything do something in illinois
moving forward
today i did my deadlifts. my approach was to do 85% of my max in the last cycle (465) which is 395
135/2x1
185/2x1
225/2x1
275/2x1
315/2x1
365/1x1
395/1x3 (planned on 5 sets but ran out of time due to my client showing up. nevertheless, these were very strong with no issues. i felt very connected and flowed well.
chin-ups
5x3
dips
10x3
hang knee raise
5x3
all done in a circuit after my client. a good small workload and just right for today.
leave for the fights tomorrow so i hope to get in a workout and if anything do something in illinois
135/2x1
185/2x1
225/2x1
275/2x1
315/2x1
365/1x1
395/1x3 (planned on 5 sets but ran out of time due to my client showing up. nevertheless, these were very strong with no issues. i felt very connected and flowed well.
chin-ups
5x3
dips
10x3
hang knee raise
5x3
all done in a circuit after my client. a good small workload and just right for today.
leave for the fights tomorrow so i hope to get in a workout and if anything do something in illinois
Monday, September 18, 2006
More Dynamics/Agility
back at it today again over at Stanford.
Warm-up with Dynamics
Heel Walks
Ankle Flips
Knee Grabs
HIgh Knees
Butt Kickers
A's ( march and skips)
Fall forward and Sprint out
Ladder Drills
Forward and Lateral Drills
Hard to get that coordination. Start slow and progressively increase speed but not at expense of form
Cone Drills
T-Drill
Sprint , Shuffle, Sprint x2
Box Drill
Sprint, Carioca, Backward Sprint, Carioca, run it out x2
Shuttle Drills (lines)
10, 20, 30, 40 , 50 yards touch and return x1
50, 40, 30, 20, 10 yards touch and return x1
Cool down
Great work, great condtioning, great sweat! I really enjoy applying all the strength power to movement athletics
Warm-up with Dynamics
Heel Walks
Ankle Flips
Knee Grabs
HIgh Knees
Butt Kickers
A's ( march and skips)
Fall forward and Sprint out
Ladder Drills
Forward and Lateral Drills
Hard to get that coordination. Start slow and progressively increase speed but not at expense of form
Cone Drills
T-Drill
Sprint , Shuffle, Sprint x2
Box Drill
Sprint, Carioca, Backward Sprint, Carioca, run it out x2
Shuttle Drills (lines)
10, 20, 30, 40 , 50 yards touch and return x1
50, 40, 30, 20, 10 yards touch and return x1
Cool down
Great work, great condtioning, great sweat! I really enjoy applying all the strength power to movement athletics
Friday, September 15, 2006
ABC's
Today I took a step, in fact many steps in a whole different direction.
First, Dynamic Warm-ups
Heel Walks
Ankle flips
Lunge strides
High Knees
Butt Kickers
Carioca
Second: ladder drills on the ABC ladder
These are awesome. I cannot tell you all that I did since I am only learning the names/moves but I can say they required an enormous amount of concentration, focus and neurological coordination. They taxed my body, got my heart racing and challenged me on a whole new/different level. I love them.
Last
400 repeats
2 reps
1st @ 1:40
rested equal amount
2nd@ 1:38
done, just fried but in a great way. Now I am energized and look forward to evolving this program
Tomorrow, Bells again and maybe some light tempo runs
First, Dynamic Warm-ups
Heel Walks
Ankle flips
Lunge strides
High Knees
Butt Kickers
Carioca
Second: ladder drills on the ABC ladder
These are awesome. I cannot tell you all that I did since I am only learning the names/moves but I can say they required an enormous amount of concentration, focus and neurological coordination. They taxed my body, got my heart racing and challenged me on a whole new/different level. I love them.
Last
400 repeats
2 reps
1st @ 1:40
rested equal amount
2nd@ 1:38
done, just fried but in a great way. Now I am energized and look forward to evolving this program
Tomorrow, Bells again and maybe some light tempo runs
Thursday, September 14, 2006
3500#
Deadlift time today. Schedule on Tuesday did not allow me to get it done so moved to today
Warm-up
135/2
185/2
225/2
275/2
315/2
Worksets
350/1x10 (Rest 30 seconds between reps and did indeed you a belt)
Awesome. Usually takes a couple reps to find my groove but these felt great as usual.
Pull-ups
10, 8, 6
First time in a while but felt really strong. Need to do more and increase the volume. I should be hitting 15 reps/set and will be ;-)
Finished the day with 18 holes with my pops. Great day
Warm-up
135/2
185/2
225/2
275/2
315/2
Worksets
350/1x10 (Rest 30 seconds between reps and did indeed you a belt)
Awesome. Usually takes a couple reps to find my groove but these felt great as usual.
Pull-ups
10, 8, 6
First time in a while but felt really strong. Need to do more and increase the volume. I should be hitting 15 reps/set and will be ;-)
Finished the day with 18 holes with my pops. Great day
Wednesday, September 13, 2006
Finally
Ok there is no real excuse, but one thing is for sure I have not quit training...lol
A lot has been happening since Thursday and I just had to do some things that took priority over my training regimen. Yes, I stretched, did my mobility and those things but no real training. I did some work on Monday taking an ample amount of photos but nothing I felt I should call an official workout. So today I went and did some training
Warm-up
KB Joint Mobility with the 16kg
Up and Over
Halo
Wood Chop
Ribbon
Hot Potato
Sling Shot
Figure 8
tactical lunge
20 total reps of each x1 set
TGU
60# Sandbag/5/5x3
1 set lunge
2 set squat
Snatch
24/5/5 to the 16/5/5 x5
Tempo Runs
100 yards/4 x2
A lot has been happening since Thursday and I just had to do some things that took priority over my training regimen. Yes, I stretched, did my mobility and those things but no real training. I did some work on Monday taking an ample amount of photos but nothing I felt I should call an official workout. So today I went and did some training
Warm-up
KB Joint Mobility with the 16kg
Up and Over
Halo
Wood Chop
Ribbon
Hot Potato
Sling Shot
Figure 8
tactical lunge
20 total reps of each x1 set
TGU
60# Sandbag/5/5x3
1 set lunge
2 set squat
Snatch
24/5/5 to the 16/5/5 x5
Tempo Runs
100 yards/4 x2
Friday, September 08, 2006
Named Assistant Coach for Frank Shamrock
Frank Shamrock has named me as an Assistant Coach for his new IFL fight team (International Fight League) known as the San Jose Razor Claws. Our first fight is September23rd in Moline Ill so be on the lookout for myself and the Team on Fox Sports sometime thereafter.
I am excited and honored to be a part of this great team and to contribute to their success. I will be doing the strength and conditioning for this team and the rest of Team Shamrock (those who live and train in San Jose, CA).
I can say this much, we have a lot of talented MMA athletes.
Stay tuned, there is more coming out of this corner...videos and much more
I am excited and honored to be a part of this great team and to contribute to their success. I will be doing the strength and conditioning for this team and the rest of Team Shamrock (those who live and train in San Jose, CA).
I can say this much, we have a lot of talented MMA athletes.
Stay tuned, there is more coming out of this corner...videos and much more
Ken Black and I back at it again
Ken and I got together yesterday for a meeting of the minds, a whole lot ofexercising and spending some time with Mark Reifkind. A complete day to say the least
I did exercises with the Kbs and Sandbags. I cannot list all of the exercises but trust me when I say it was a heck of a workout. I am nice and sore today. I even picked up a 125# stone at Rifs (a first).
I am excited to put these exercises to use for the MMA guys and athletes in general
More to come, keep your eyes open
I did exercises with the Kbs and Sandbags. I cannot list all of the exercises but trust me when I say it was a heck of a workout. I am nice and sore today. I even picked up a 125# stone at Rifs (a first).
I am excited to put these exercises to use for the MMA guys and athletes in general
More to come, keep your eyes open
Tuesday, September 05, 2006
Big Press
Workout 2
Picked up the 40kg again...it has been a while
Military Press
40/3/3x3
Strong, right side needed a little help from the legs, left was fine. This was real hard work but went well with the other strength moves.
Pistols
Legs and body just to fatigued for any adequate work. So passed on these
Also did some stretching and joint mobility (with and without the kettlebells). And did handstands which I was able to hold for 5 seconds or so and had a personal best of about 10 seconds.
Dynamics tomorrow and KBs on Thursday
Picked up the 40kg again...it has been a while
Military Press
40/3/3x3
Strong, right side needed a little help from the legs, left was fine. This was real hard work but went well with the other strength moves.
Pistols
Legs and body just to fatigued for any adequate work. So passed on these
Also did some stretching and joint mobility (with and without the kettlebells). And did handstands which I was able to hold for 5 seconds or so and had a personal best of about 10 seconds.
Dynamics tomorrow and KBs on Thursday
70 Percent
Per Coach Rif I dropped my deads to 70% today and worked 1 rep for 15 sets with 45 seconds recovery
135/2x1
185/2x1
225/2x1
275/2x1
70% of last weeks load
325/1x15
Smooth, tight, and good workload. Felt as if I could have done 20. Feels good to do some work and build strength, and technique improvements.
Barbell Bent Rows (overhand)
135/5x1
185/5x2
Again following Rifs coaching implemented these. Was not sure what I could do but these were nice and were relatively easy. Could have done 225
Next up this afternoon
Presses and Pistols
135/2x1
185/2x1
225/2x1
275/2x1
70% of last weeks load
325/1x15
Smooth, tight, and good workload. Felt as if I could have done 20. Feels good to do some work and build strength, and technique improvements.
Barbell Bent Rows (overhand)
135/5x1
185/5x2
Again following Rifs coaching implemented these. Was not sure what I could do but these were nice and were relatively easy. Could have done 225
Next up this afternoon
Presses and Pistols
Monday, September 04, 2006
A load full
Well alot has been going on the past few days. Just got back from another great trip to Mt Shasta area. We hiked up at 10000 feet on some beautiful trails, we hiked along the McCloud and Sac Rivers to some beautiful waterfalls, we rock climbed up a nice steep bank on Mt Shasta (freestyle), we fished and let me tell you how peaceful this was and just how gorgeous the setting.
Prior to leaving I played 18 holes and did a nice Joint Mobility workout Thursday and followed that up with a deep tissue massage from a Chiro in Los Gatos who focuses on the musculoskeletal system and not so much the adjustment phase.
So I gave me body a rest from the hard stuff and stepped back the last few days and will do so through this week. My down week is in session and will continue through the middle part of the week when I will ramp up again!
Body feels great, mentally feel refreshed and ready to hit the ground running this week!
Prior to leaving I played 18 holes and did a nice Joint Mobility workout Thursday and followed that up with a deep tissue massage from a Chiro in Los Gatos who focuses on the musculoskeletal system and not so much the adjustment phase.
So I gave me body a rest from the hard stuff and stepped back the last few days and will do so through this week. My down week is in session and will continue through the middle part of the week when I will ramp up again!
Body feels great, mentally feel refreshed and ready to hit the ground running this week!
Wednesday, August 30, 2006
Dynamics and Tempos
Meet with my friend Carl again and had him take me through one of his dynamics. Lots of different Track stuff...high knees, bruce lees, walking zombies, ankle flips,butt kickers, marching a's, etc.
Finished with Tempos
10x100meters
I worked on high knees and arm drive from the elbows. Ran a little fast but more a result of the extra drive of the knees andelbows. Will slow the pace down but it felt good to move fast.
Have to remember that this is more of active recovery and not tax myself. Plus, I want to train this smart and strengthen the body to be able to handle the stress from this type of training. Slow and easy but feels great!
Finished with Tempos
10x100meters
I worked on high knees and arm drive from the elbows. Ran a little fast but more a result of the extra drive of the knees andelbows. Will slow the pace down but it felt good to move fast.
Have to remember that this is more of active recovery and not tax myself. Plus, I want to train this smart and strengthen the body to be able to handle the stress from this type of training. Slow and easy but feels great!
Tuesday, August 29, 2006
Press and Pull
Workout 2. Feel a little taxed from a big day yesterday and a heavy pull today. So, finished my workout with some Military Press and Pull-ups
Superset
32kg/5/5 and 5 pull-ups x5 sets
Felt good, really strong with the moves, technically proficient. I am now done for the day, probably will hit the foam roller and a light stretch.
Superset
32kg/5/5 and 5 pull-ups x5 sets
Felt good, really strong with the moves, technically proficient. I am now done for the day, probably will hit the foam roller and a light stretch.
Getting heavy
Ok, today for the first time I realized what I was lifting. Not to say the other deadlift days were anything to sneeze at but for some reason it dawned on me today. What also dawned on me was how important self motivation is too my success. Cisco and the gym there does not inspire one to lift big weights.
Deadlifts
135/2x1
185/2x1
225/2x1
275/2x1
315/1x1
365/1x1
Added Belt
405/1x1
430/1x1..getting heavier
465/1x2...This was tough, especially the 2nd rep which I barely made (98%). Time to step back next week and work lighter/speed and then start too build again.
Deadlifts
135/2x1
185/2x1
225/2x1
275/2x1
315/1x1
365/1x1
Added Belt
405/1x1
430/1x1..getting heavier
465/1x2...This was tough, especially the 2nd rep which I barely made (98%). Time to step back next week and work lighter/speed and then start too build again.
Monday, August 28, 2006
Stretch and Move
Today I started my day with a 15 minute joint mobility/dynamic flexibility session with my client. I then followed it up with another 10 minute session with another client, adding in some varation.
I was motivated by reading the prior post by a friend and trainer whom I have immense respect for.
I then followed this with an hour long Vinyasa Yoga session which was a tough one. Lots of warrior and balance poses and some real deep stretches. I am pretty pleased with my flexibility even if it is not of the yogi level ;-)
Great day finished with a little hike with the boyz from Shamrocks Team.
I was motivated by reading the prior post by a friend and trainer whom I have immense respect for.
I then followed this with an hour long Vinyasa Yoga session which was a tough one. Lots of warrior and balance poses and some real deep stretches. I am pretty pleased with my flexibility even if it is not of the yogi level ;-)
Great day finished with a little hike with the boyz from Shamrocks Team.
A lesson worth sharing
This is the true story of a friend and well respected trainer Franz Snideman (his link is listed to the right). We can all learn something, many things from this, his story. I hope this benefits you like it has me.
Healing....and feeling better!!! by Franz
Well, I'm finally off the narcotics and have swtiched to 2400mg of Ibuprofin (that stuff works - big time.) The cortisone shot the Doc gave me kicked in and I am feeling so much better. Now it's time to let the healting begin and to take a more "conservative" approach to training. As much I love lifting heavy loads on the deadlifts, playing around with the bulldog and Beast, it's time for me to put things in persepctive! I cannot affort to takes weeks off for healing. The reaility of the situation is that I am not a professional athlete and I have nothing to prove. Trying to stroke my ego by being a big shot is a potentially lethal mistake. Here are some of the things I have learned about myself and life during the past two weeks:
1) Find the Sweet spot in training. In other words find the optimal loading Zone of tissues. Tissue breakdown occurs as a result of either insufficient or excessive load. In my case it is from excessive load. Seeing 8 to 10 clients a day, doing bodywork on alot of them, stretching them, running sprints with them at the track. I was doing way TOO MUCH. That is my probelm, I do too much and my body eventually gives up. As much fun as pusing your body is, there is always a pay off. You must and will always "pay the piper" for everything you do. Do too litlle in training, and you waste your time. Do too much and you risk injury and total burnout.
2) Listen to your body. The older you get and more training experience you have, the stress of repetitive movements accumulates and they do take their toll. Become a master at listening to subtle signals your body gives you. If something feels off and your body is telling you not to push it, don't push it. This is where Ihave failed. My bonehead attitude of pushing through pain has only left me injured, frustrated and on my back with an ice pack. I think I finally learned that this type of attitude has done nothing for my long term orthopedic health and mental state.
3) Think Long Term. How do you want your joints and spine to be in 10 years? 20 years? 40 years? Ken Black has turned me on to the concept of finding ways to make lighter weights feels heavy through unconventional means such as grip changes, angle modification and most importantly, creativity. After seeing my MRI I now know have a much deeper appreciation for taking care of my spine. My disc at the L-4 level is pancaked and highly degenerative. In fact I am a great spinal fusion surgery canditate in the future. I do not want to get spinal surgery, therefore I must think long term.
4) Be Humble and appreciate good health! It is amazing how much I appreciate normal body function and health once it is taken away. When you can barely walk and have unbearable pain, your outlook on life changes quickly. All that matters is your health at the moment. Enjoy life and thank your CREATOR every day for the grace and blessings He showers upon you. Life is gift, and having the free will to choose and make good decisions that lead you to a better life is amazing. My injury was my fault and I must take accountability and responsibility for my injury and spine.
Slowly I will start introduce some Phase One exercises (little to no loads at all) and get my training back on track. That's it for now. It is so nice to have less pain and to be able to walk again.
Healing....and feeling better!!! by Franz
Well, I'm finally off the narcotics and have swtiched to 2400mg of Ibuprofin (that stuff works - big time.) The cortisone shot the Doc gave me kicked in and I am feeling so much better. Now it's time to let the healting begin and to take a more "conservative" approach to training. As much I love lifting heavy loads on the deadlifts, playing around with the bulldog and Beast, it's time for me to put things in persepctive! I cannot affort to takes weeks off for healing. The reaility of the situation is that I am not a professional athlete and I have nothing to prove. Trying to stroke my ego by being a big shot is a potentially lethal mistake. Here are some of the things I have learned about myself and life during the past two weeks:
1) Find the Sweet spot in training. In other words find the optimal loading Zone of tissues. Tissue breakdown occurs as a result of either insufficient or excessive load. In my case it is from excessive load. Seeing 8 to 10 clients a day, doing bodywork on alot of them, stretching them, running sprints with them at the track. I was doing way TOO MUCH. That is my probelm, I do too much and my body eventually gives up. As much fun as pusing your body is, there is always a pay off. You must and will always "pay the piper" for everything you do. Do too litlle in training, and you waste your time. Do too much and you risk injury and total burnout.
2) Listen to your body. The older you get and more training experience you have, the stress of repetitive movements accumulates and they do take their toll. Become a master at listening to subtle signals your body gives you. If something feels off and your body is telling you not to push it, don't push it. This is where Ihave failed. My bonehead attitude of pushing through pain has only left me injured, frustrated and on my back with an ice pack. I think I finally learned that this type of attitude has done nothing for my long term orthopedic health and mental state.
3) Think Long Term. How do you want your joints and spine to be in 10 years? 20 years? 40 years? Ken Black has turned me on to the concept of finding ways to make lighter weights feels heavy through unconventional means such as grip changes, angle modification and most importantly, creativity. After seeing my MRI I now know have a much deeper appreciation for taking care of my spine. My disc at the L-4 level is pancaked and highly degenerative. In fact I am a great spinal fusion surgery canditate in the future. I do not want to get spinal surgery, therefore I must think long term.
4) Be Humble and appreciate good health! It is amazing how much I appreciate normal body function and health once it is taken away. When you can barely walk and have unbearable pain, your outlook on life changes quickly. All that matters is your health at the moment. Enjoy life and thank your CREATOR every day for the grace and blessings He showers upon you. Life is gift, and having the free will to choose and make good decisions that lead you to a better life is amazing. My injury was my fault and I must take accountability and responsibility for my injury and spine.
Slowly I will start introduce some Phase One exercises (little to no loads at all) and get my training back on track. That's it for now. It is so nice to have less pain and to be able to walk again.
Friday, August 25, 2006
Another day at school
In an attempt to learn more and see what other have to offer today I revisited an old school of mine, called Dynamic Warm-up. I used this in track, football, rugby, and baseball. Some of the moves apply to all the sports others to specific sports.
The exercises included
High Knees, Skipping A's, Carioca, Walking Zombie (toe touches), butt kickers, etc.
One forgets just how effective such exercises are for strength, flexibility, joint mobility and conditioning. I do remember how boring these were back in the day when all I wanted to do was compete and not train the little things. However, today I see the importance of these exercises both for myself and clients as an effective warm-up, dynamic flexiblity and joint mobility program.
Add this with the bells and some tempo runs and you have a great workout!
Tomorrow is bell day, Snatch with the 24kg
The exercises included
High Knees, Skipping A's, Carioca, Walking Zombie (toe touches), butt kickers, etc.
One forgets just how effective such exercises are for strength, flexibility, joint mobility and conditioning. I do remember how boring these were back in the day when all I wanted to do was compete and not train the little things. However, today I see the importance of these exercises both for myself and clients as an effective warm-up, dynamic flexiblity and joint mobility program.
Add this with the bells and some tempo runs and you have a great workout!
Tomorrow is bell day, Snatch with the 24kg
Thursday, August 24, 2006
A light mix
Just a little something, something good nonetheless
TGU
24/5/5x1 Lunge Style
24/5/5x1 Overhead Squat style
done with no break and took 3 minutes 52 seconds
Guard Press, Bear Crawl, Clean Squats
GP: 24/12/12x3
RR: 24/10/10x3
CS: 24/5/5x3
DARC
24/100
A nice little conditioning day!
TGU
24/5/5x1 Lunge Style
24/5/5x1 Overhead Squat style
done with no break and took 3 minutes 52 seconds
Guard Press, Bear Crawl, Clean Squats
GP: 24/12/12x3
RR: 24/10/10x3
CS: 24/5/5x3
DARC
24/100
A nice little conditioning day!
Wednesday, August 23, 2006
32kg day
Feeling good this week. Just playing smart having the big load from yesterday
Workout Today
Clean and Press
24/5/5x1
32/5/5x3
Nice and easy. Solid work load
Snatch
32/5/5x5
These were explosive. I used the downward swing motion instead of the shoulder which made the move fluid and explosive.
Good hip drive and helped practicing with the high pull before the snatch set. Ready to implement the 40kg on a low level.
Pull-ups
5x3 Explosive pulls
Tempo Runs
10x100
Need to loosen the body. Felt good to stride out and promote solid blood flow.
Workout Today
Clean and Press
24/5/5x1
32/5/5x3
Nice and easy. Solid work load
Snatch
32/5/5x5
These were explosive. I used the downward swing motion instead of the shoulder which made the move fluid and explosive.
Good hip drive and helped practicing with the high pull before the snatch set. Ready to implement the 40kg on a low level.
Pull-ups
5x3 Explosive pulls
Tempo Runs
10x100
Need to loosen the body. Felt good to stride out and promote solid blood flow.
Tuesday, August 22, 2006
Moving on Up
Workout #1
Deadlift
Warm-up
135/2x1
225/2x1
275/2x1
315/2x1
365/1x1
405/1x1
425/1x1....getting heavier
455/1x2 sets
No belt and a mixed grip from 315 to 455
455: Felt strong. I noticed the weight though. For the first timemy body felt like it had a significant weight. Moved right up, no struggle just a lot of respect for the bar and weight. Looking forward to next week, should be an interesting day to say the least....maybe 475 to 485
Deadlift
Warm-up
135/2x1
225/2x1
275/2x1
315/2x1
365/1x1
405/1x1
425/1x1....getting heavier
455/1x2 sets
No belt and a mixed grip from 315 to 455
455: Felt strong. I noticed the weight though. For the first timemy body felt like it had a significant weight. Moved right up, no struggle just a lot of respect for the bar and weight. Looking forward to next week, should be an interesting day to say the least....maybe 475 to 485
Monday, August 21, 2006
Yoga, my practice
So, did a workout Friday but had no time to write it
Guard Press
Renegade Rows
Thrusters
Racked Lunge
Bob and weave
3 sets total,
set 1: 16kg/5reps/exercise
sets 2 and 3: 24kg/5 reps/exercise...this was a tough workout, especially in a circuit
Sandbag
Shoulder TGU with a slam (5/side)
Deck Squat to zercher to a throw 8 reps
Slams (10 reps)
TODAY:
Yoga, 1 hour of Vinyasa. Reminds me of a flowing version of joint mobility. There are some definite holds, but there is a lot of flowing movement done with breathe. Today I focused on my practice an moving with my breath.
Saturday
18 hole Golf Tourney.
HIt my first 300 yard drive and am starting to put my athletic skill together with the techniques of the golf swing
Tomorrow. Deads, Pull-ups, and Snatches
Guard Press
Renegade Rows
Thrusters
Racked Lunge
Bob and weave
3 sets total,
set 1: 16kg/5reps/exercise
sets 2 and 3: 24kg/5 reps/exercise...this was a tough workout, especially in a circuit
Sandbag
Shoulder TGU with a slam (5/side)
Deck Squat to zercher to a throw 8 reps
Slams (10 reps)
TODAY:
Yoga, 1 hour of Vinyasa. Reminds me of a flowing version of joint mobility. There are some definite holds, but there is a lot of flowing movement done with breathe. Today I focused on my practice an moving with my breath.
Saturday
18 hole Golf Tourney.
HIt my first 300 yard drive and am starting to put my athletic skill together with the techniques of the golf swing
Tomorrow. Deads, Pull-ups, and Snatches
Friday, August 18, 2006
An day of learning and sharing
Met up with Ken Black again yesterday and we spent the whole day sharing ideas, thoughts, and so much more. We did Kettlebells, Sandbags, and Med ball
Sandbag stuff I didS
SHouldering
Slams
Shouldering TGU with Slams
Deck Squat
Deck Squat, Zercher, Throw
Over the SHoulder Throw
Plyo Floor PRess
Kettlebells
2 sets of 5 reps
Guard Press
Thrusters
Bob and Weave
Racked Lunge
Renegade Rows
1 set of the following
Swing Squat
Seated Military Press
Deck Squat (basic, doulbes and doubles overhead)
Russian Twist (seated)
Slams
Seated Hot Potato
Swing Flip Squat
Swings
Safe to say covered a lot and tried other stuff as well. Another great day and what a heck of way to learn. Together we can and do achieve more! A simple human philosophy!
Sandbag stuff I didS
SHouldering
Slams
Shouldering TGU with Slams
Deck Squat
Deck Squat, Zercher, Throw
Over the SHoulder Throw
Plyo Floor PRess
Kettlebells
2 sets of 5 reps
Guard Press
Thrusters
Bob and Weave
Racked Lunge
Renegade Rows
1 set of the following
Swing Squat
Seated Military Press
Deck Squat (basic, doulbes and doubles overhead)
Russian Twist (seated)
Slams
Seated Hot Potato
Swing Flip Squat
Swings
Safe to say covered a lot and tried other stuff as well. Another great day and what a heck of way to learn. Together we can and do achieve more! A simple human philosophy!
Wednesday, August 16, 2006
Supplements in my Diet
Multi Vitamin Packs from Metagenics: Wellness Essentials for men
BioPure Protein from Metagenics (8 grams/scoop).
Omega Man: Barleans Organic Oils (5 gram of Omega 3's in one serving)
Noni Juice :Tahitian Original
Perfect Food (Super Green Formula) by Garden of Life
Emergency C packs (mixed with water)
These are part of my daily regimen. I mix them in various concoctions and I have to admit they are tasty.
BioPure Protein from Metagenics (8 grams/scoop).
Omega Man: Barleans Organic Oils (5 gram of Omega 3's in one serving)
Noni Juice :Tahitian Original
Perfect Food (Super Green Formula) by Garden of Life
Emergency C packs (mixed with water)
These are part of my daily regimen. I mix them in various concoctions and I have to admit they are tasty.
Article on Olympic Lifts...a good read
In the latest issue of Mens Health Magazine there is a excellent article on Training using Olympic Lifting movements. Specifically the article focuses on the use of barbell Olympic lifts as the ultimate strength and conditioning exercises.
The article makes reference to the specific exercises (snatch, clean and jerk, and push press), the specific muscles trained, the type of results one can expect, the sheer amount of work it takes, body fat percentages, carryover to athletic performance, and just how technically challenging they are to learn
From my point of view the one thing they fail to mention is the kettlebells and how they are the ultimate tool for performing these Olympic movements. They produce all the same benefits with a lessesr learning curve (technically speaking for safe and effective performance/usage). Plus, you do not need a ton of weight…a few Kettlebells will do the trick.
So, if you were ever wondering how to maximize your training results and time, pick up the article and then invest in some kettlebells!
The article makes reference to the specific exercises (snatch, clean and jerk, and push press), the specific muscles trained, the type of results one can expect, the sheer amount of work it takes, body fat percentages, carryover to athletic performance, and just how technically challenging they are to learn
From my point of view the one thing they fail to mention is the kettlebells and how they are the ultimate tool for performing these Olympic movements. They produce all the same benefits with a lessesr learning curve (technically speaking for safe and effective performance/usage). Plus, you do not need a ton of weight…a few Kettlebells will do the trick.
So, if you were ever wondering how to maximize your training results and time, pick up the article and then invest in some kettlebells!
Tuesday, August 15, 2006
Pulls
Deadlift
135/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x1
405/1x1
425/1x3
Feeling good. Had to use a the mixed grip from 315 on up but no belt. Focused on tension...I read a good tip and used it as a visualization (go to the park and grab a bar that is bolted down and tense up trying to lift it as you would do a deadlift). This strategy worked as the bar went up easy.
Pull-up
10, 8, 6
simple but effective. Overhand grip full pull and hang!
135/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x1
405/1x1
425/1x3
Feeling good. Had to use a the mixed grip from 315 on up but no belt. Focused on tension...I read a good tip and used it as a visualization (go to the park and grab a bar that is bolted down and tense up trying to lift it as you would do a deadlift). This strategy worked as the bar went up easy.
Pull-up
10, 8, 6
simple but effective. Overhand grip full pull and hang!
Monday, August 14, 2006
Improving
Well my shoulder has been the subject of discomfort for the past few weeks. The hard day of get-up sit-up with the 32kg and no use of other arms/legs stressed my right shoulder. So I have been working through it but with this past weeks festivities...my sister was married on Saturday....and all the obligations around it I had a few days to rest the shoulder and layoff the bells, pull-ups,etc.
So, today I was feeling the need to hold some weight in my hand and train.
Snatch
32/5/5x5
These felt great. I did not do the traditional dwon swing, instead I brought the bell to shoulder which really helped minimize the stress. They were easy up and my shoulder was strong
Clean and PRess
32/5/5x3
This is a little more challenging than the snatch. Overall the bell moved easy and I felt no pain/discomfort. The key is tomorrow.
Hike 3 miles up some nice terrain!
I have to deadlift tomorrow and do pull-ups and Pistols.
So, today I was feeling the need to hold some weight in my hand and train.
Snatch
32/5/5x5
These felt great. I did not do the traditional dwon swing, instead I brought the bell to shoulder which really helped minimize the stress. They were easy up and my shoulder was strong
Clean and PRess
32/5/5x3
This is a little more challenging than the snatch. Overall the bell moved easy and I felt no pain/discomfort. The key is tomorrow.
Hike 3 miles up some nice terrain!
I have to deadlift tomorrow and do pull-ups and Pistols.
Tuesday, August 08, 2006
Trail Run/KBs
Great day...2 workouts
Workout 1
Trail Run: 53 minutes...mainly running but did hike some of the hills to keep my HR under control and not burn out. I wanted to be out for an hour at most and I felt strong at the finish as well as during the whole run. I love the trails, they cleanse the mind, the body. The scents, sights, sounds, and the feel of being out alone on a single track trail under a canopy of trees with small creeks running through, bridges to cross, rocks to traverse, and great views to boot!
Workout 2
Monica and I and the Kettlebells
Windmill
24/5/5x4
Nice and easy, great stretch and warm-up
Double Clean Squat Press
24/5/5x5
Again nice and easy, a good sweat and felt good on the shoulder. The right is still tender and feels a little strain, but feeling strong.
DARC Swings
24/30x4
Again nice and easy, a great contraction for the glutes, hams, quads. The body felt strong on each rep and the heart rate never went above 145.
Also (earlier in the day)....
Pull-ups
5x5
Again strong and easy.
All in this was a great day. feel fresh and ready to go attack tomorrow
Odd lifts and Tempo Runs
Sandbag drill
Sled Pull
Rope Waves
KB exercise of choice (Deck Squat, Snatch, or bob and weave).
10x100 for Tempos
Another great day. My strength feels great, my conditioning is up, body fat decreasing and love of training with precision technique is present
Everyday I understand more and more training and what it is!
Another lesson awaits me tomorrow!
Workout 1
Trail Run: 53 minutes...mainly running but did hike some of the hills to keep my HR under control and not burn out. I wanted to be out for an hour at most and I felt strong at the finish as well as during the whole run. I love the trails, they cleanse the mind, the body. The scents, sights, sounds, and the feel of being out alone on a single track trail under a canopy of trees with small creeks running through, bridges to cross, rocks to traverse, and great views to boot!
Workout 2
Monica and I and the Kettlebells
Windmill
24/5/5x4
Nice and easy, great stretch and warm-up
Double Clean Squat Press
24/5/5x5
Again nice and easy, a good sweat and felt good on the shoulder. The right is still tender and feels a little strain, but feeling strong.
DARC Swings
24/30x4
Again nice and easy, a great contraction for the glutes, hams, quads. The body felt strong on each rep and the heart rate never went above 145.
Also (earlier in the day)....
Pull-ups
5x5
Again strong and easy.
All in this was a great day. feel fresh and ready to go attack tomorrow
Odd lifts and Tempo Runs
Sandbag drill
Sled Pull
Rope Waves
KB exercise of choice (Deck Squat, Snatch, or bob and weave).
10x100 for Tempos
Another great day. My strength feels great, my conditioning is up, body fat decreasing and love of training with precision technique is present
Everyday I understand more and more training and what it is!
Another lesson awaits me tomorrow!
Monday, August 07, 2006
A weekend in the Mountains of Mt Shasta, CA
Took a weekend get-away trip with my pops. We went to our vacation home in McCloud CA, at the base of Mt.Shasta. What a majestic place. Mt Shasta stands tall and is impressive at 14,062 feet, the second tallest Mountain in California behind Mt Whitney and the second to last mountain in the Cascade Range. Both my grandfather and father have climbed to the top and I will add myself to that list.
McCloud is a small logging town or at least used to be. Much has changed since the 1970s or so. In fact, the old mills that were once thriving and big employers, to many Italian immigrants (my dads family included) are no longer running. Still the little town remains and now is seeing a little rebirth with Pepsi Cola company bottling water in the area and employing many locals. Plus, for outdoor enthusiast there is plenty to do (Fish, Hunt, Golf, Hike, Ski, Backpack, Waterski, Kayak, Mountain and Road Biking, Running, etc.) and the area has not lost its natural beauty that has existed since I can remember.
This past weekend was about Golfing with pops and some of our family in a tourney in McCloud. Just a great excuse to spend time with the family in a beautiful part of the world. We played 2 rounds of 18 (in which I seemed to forget all I knew about how to swing a club).
In addition, I went for a beautiful trail run out in the woods just behind our house are a number of old logging roads that lead to everywhere but nowhere at the same time. I saw beer tracks, mountain lion tracks, deer tracks, a tree in which a beer had sharpened his or her claws, hawks, blue jays, even some deer (on the course).
Of course, I took time to stretch and do joint mobility with the family and the overwhelming response was just how amazing and helpful this stuff is "at reducing pain" and "increasing range of motion". Now they are spoiled and I have to teach them more...lol
The stuff we do is so simple in many ways but people just do not make the time to incorporate these basic concepts. Sad but true. I am glad to be out there educating and opening people to new ways, new ideas (at least to them), and helping them feel better. What a job, what a profession I have. I think this weekend I have 2 new people who are committed to make mobility and flexibility part of their lives and that is a success.
McCloud is a small logging town or at least used to be. Much has changed since the 1970s or so. In fact, the old mills that were once thriving and big employers, to many Italian immigrants (my dads family included) are no longer running. Still the little town remains and now is seeing a little rebirth with Pepsi Cola company bottling water in the area and employing many locals. Plus, for outdoor enthusiast there is plenty to do (Fish, Hunt, Golf, Hike, Ski, Backpack, Waterski, Kayak, Mountain and Road Biking, Running, etc.) and the area has not lost its natural beauty that has existed since I can remember.
This past weekend was about Golfing with pops and some of our family in a tourney in McCloud. Just a great excuse to spend time with the family in a beautiful part of the world. We played 2 rounds of 18 (in which I seemed to forget all I knew about how to swing a club).
In addition, I went for a beautiful trail run out in the woods just behind our house are a number of old logging roads that lead to everywhere but nowhere at the same time. I saw beer tracks, mountain lion tracks, deer tracks, a tree in which a beer had sharpened his or her claws, hawks, blue jays, even some deer (on the course).
Of course, I took time to stretch and do joint mobility with the family and the overwhelming response was just how amazing and helpful this stuff is "at reducing pain" and "increasing range of motion". Now they are spoiled and I have to teach them more...lol
The stuff we do is so simple in many ways but people just do not make the time to incorporate these basic concepts. Sad but true. I am glad to be out there educating and opening people to new ways, new ideas (at least to them), and helping them feel better. What a job, what a profession I have. I think this weekend I have 2 new people who are committed to make mobility and flexibility part of their lives and that is a success.
Thursday, August 03, 2006
Article on muscles and weight loss
http://health.yahoo.com/experts/gabbyguide/311/metabolism-its-just-science
Wednesday, August 02, 2006
Ken Black, MMA, KBs and Odd Lifts
What an amazing day. I had the great pleasure of spending a good majority of my day with a top notch strength coach, Ken Black. Together we discussed a variety of training topics, traded a number of exercises, performed a number of exercises ( I am tired..lol), and then put the good ole MMA boyz through a tough workout.
Ken is an innovator and excellent coach, plus one heck of a strong man. Then there is those MMA fellas, these guys are crazy, motivated, hungry, and true competitors. They have no quit in them and they have a burning desire to be their best. And, I have and had the great fortune of spending time working together with these men for a common purpose, achievement, further our knowledge, ability, increasing our likelihood of success, surrounding ourselves with others who desire greatness, and so, so much more.
So some of the things we did today
Sled pulls
Sled bear crawls
Rope waves (100 ft rope)
Med Ball Shot puts
KB Shot Puts
Bob and Weave
Sandbag shouldering
KB Joint Mobility ( a program Ken has developed and something I found challenging and enjoyable)
Farmers Walks
All and all I did a large variety of things, not much of anything specific just a little here and there
Ken did more than I for sure since I was coaching the boyz and he helped on this end, picking exercises, demonstrations, set-up and coaching and even joined in
The boyz did all this (except the KB joint mobility) and some more...just amazing
Then I came home and Monica and I did a workout
My workout went like this
Double Cleans
24/10x3
supersetted with
Renegade Rows
24/8x3
Finished with Bob and weave
24/8x3
Did not have much in me but still felt all over the board and wanted to do some specific stuff...goal accomplished.
A great day spent with great people all whom are inspirational in there on way.
Ken is an innovator and excellent coach, plus one heck of a strong man. Then there is those MMA fellas, these guys are crazy, motivated, hungry, and true competitors. They have no quit in them and they have a burning desire to be their best. And, I have and had the great fortune of spending time working together with these men for a common purpose, achievement, further our knowledge, ability, increasing our likelihood of success, surrounding ourselves with others who desire greatness, and so, so much more.
So some of the things we did today
Sled pulls
Sled bear crawls
Rope waves (100 ft rope)
Med Ball Shot puts
KB Shot Puts
Bob and Weave
Sandbag shouldering
KB Joint Mobility ( a program Ken has developed and something I found challenging and enjoyable)
Farmers Walks
All and all I did a large variety of things, not much of anything specific just a little here and there
Ken did more than I for sure since I was coaching the boyz and he helped on this end, picking exercises, demonstrations, set-up and coaching and even joined in
The boyz did all this (except the KB joint mobility) and some more...just amazing
Then I came home and Monica and I did a workout
My workout went like this
Double Cleans
24/10x3
supersetted with
Renegade Rows
24/8x3
Finished with Bob and weave
24/8x3
Did not have much in me but still felt all over the board and wanted to do some specific stuff...goal accomplished.
A great day spent with great people all whom are inspirational in there on way.
Tuesday, August 01, 2006
A Rifstonian Deadlift Day
I believe Rif refers to this as a speed lift day. A down week in terms of weight but a heck of a workout and I feel strong
Warm-up
135/2x1
185/2x1
225/2x1
275/2x1
Work Sets
315/1x12 with 30 seconds rest between
I have to say this felt easy, smooth and strong. I planned on doing 10 sets and did 12 and could have done 15 but decided to stop short and strong.
Pull-ups
8, 7, 6, 5
Running this evening...Trail run
Warm-up
135/2x1
185/2x1
225/2x1
275/2x1
Work Sets
315/1x12 with 30 seconds rest between
I have to say this felt easy, smooth and strong. I planned on doing 10 sets and did 12 and could have done 15 but decided to stop short and strong.
Pull-ups
8, 7, 6, 5
Running this evening...Trail run
Saturday, July 29, 2006
Crawl to your exercise
So, Monica wanted to do our workout tomorrow, Sunday...this being the Snatch workout. Well I really wanted to do soemthing so I went to the park for a light day workout
Here is how it went
Crawl, Row, Clean, Squat, Press and repeat
Crawl 10 steps, Row lt, Row rt, Clean, Squat, Press
24kg/5 reps x 3 sets
Light, yes in terms of total work, load, etc. but not easy. Good strong workout, tough but nice!
Then followed with 9 hole short course!
Here is how it went
Crawl, Row, Clean, Squat, Press and repeat
Crawl 10 steps, Row lt, Row rt, Clean, Squat, Press
24kg/5 reps x 3 sets
Light, yes in terms of total work, load, etc. but not easy. Good strong workout, tough but nice!
Then followed with 9 hole short course!
TRIKE Part Due
Friday late afternoon decided to do a run along the way, after about a 1/2 mile warm-up I foud this great hill, gradual and looong. Inspired I decided to take the hill and it was reallllly loong and I mixed run/hike. At the top and along the way the views were spectacular, I could see the whole Bay Area. The road ended but the trail continued. SO I ran, hiked, crawled, etc my through the bushes, trees, steep hillsides, up and down. I felt like I was on an adventure and just had a blast a great workout to boot.
Just fun, playing around like a kid hiking, running, moving, sliding, hands dirty, ankles dirty with spurs, thistle etc in my shoes.
Just fun, playing around like a kid hiking, running, moving, sliding, hands dirty, ankles dirty with spurs, thistle etc in my shoes.
Friday, July 28, 2006
unexpected workout and some revelations
So, planned on doing Snatches today but will wait till tomorrow.
A buddy and I hooked up randomly today and he wanted to do some sled work and sandbags. So we went at for only 20 minutes or so but intense.
100+ yard pulls x2
I do not what I hit on the grass but there were at least a couple occassions both ways where the grass bascially stopped me in my tracks and I had to dig hard. the legs were burning (especially the hammies)
I supersetted with
Sandbag deck squats 5 reps x 1 ( at this point I realized I was a little tired from the pulls...lol)
Set 2
Overhead TGU with the Sandbag 4 reps
This is a humbling exercise but one where you can feel the strength necessary to keep the bell pressed up, shoulders stable, core tense, and legs driving deep off the floor....what a fantastic exercise. I was pleased.
Set 3
Overhead Deck Squat
I made 1 out of 5 reps clean. the others I missed, actually standing, yet stumbling on 2. Still the first time I have EVER achieved an overhead deck squat and to do it with an odd load, tired and a substantial weight I am really pleased. this is one of the hardest exercises I have ever done.
Also, attempted and completed 1 pistol, with the sandbag on my right leg. WOW, holy smokes is this rough. I am really pleased with my strength
I realize, and at the same time am not surprised by this that there is a huge carryover in strength with the Kettlebell in general. Much of this is due to the concepts and principles that lie behind what "strength" truly is and then there is the kettlebell what the heck effect. Scientifically this may be hard to argue, that the KB does indeed have a what the heck effect but if you were to ask me, and I believe I have decent knowledge and strength I am a believer.
Only if I practiced the same routine for a long period. I do the same exercises but with varying loads, set, reps, time, rest, and methods. I am making progress and truly beginning to understand what true strength and conditioning is.
A buddy and I hooked up randomly today and he wanted to do some sled work and sandbags. So we went at for only 20 minutes or so but intense.
100+ yard pulls x2
I do not what I hit on the grass but there were at least a couple occassions both ways where the grass bascially stopped me in my tracks and I had to dig hard. the legs were burning (especially the hammies)
I supersetted with
Sandbag deck squats 5 reps x 1 ( at this point I realized I was a little tired from the pulls...lol)
Set 2
Overhead TGU with the Sandbag 4 reps
This is a humbling exercise but one where you can feel the strength necessary to keep the bell pressed up, shoulders stable, core tense, and legs driving deep off the floor....what a fantastic exercise. I was pleased.
Set 3
Overhead Deck Squat
I made 1 out of 5 reps clean. the others I missed, actually standing, yet stumbling on 2. Still the first time I have EVER achieved an overhead deck squat and to do it with an odd load, tired and a substantial weight I am really pleased. this is one of the hardest exercises I have ever done.
Also, attempted and completed 1 pistol, with the sandbag on my right leg. WOW, holy smokes is this rough. I am really pleased with my strength
I realize, and at the same time am not surprised by this that there is a huge carryover in strength with the Kettlebell in general. Much of this is due to the concepts and principles that lie behind what "strength" truly is and then there is the kettlebell what the heck effect. Scientifically this may be hard to argue, that the KB does indeed have a what the heck effect but if you were to ask me, and I believe I have decent knowledge and strength I am a believer.
Only if I practiced the same routine for a long period. I do the same exercises but with varying loads, set, reps, time, rest, and methods. I am making progress and truly beginning to understand what true strength and conditioning is.
Thursday, July 27, 2006
Hey Bulldog
Played a nice round of 18 today. Felt good, with a real nice whip to the club but have to learn how to control that speed/power.
Came home and felt the need for some real work. So, I decided to pick up the 40kg and play a bit...did not want to do too much because i have Friday and Saturday workouts (kettlebells) planned so kept it to a minimum
2 hand swing (warm-up)
40/10x5
Nice and easy, good snap, reformed technique was much better and no stress on the back (that is a nice feeling).
Cleans
40/3/3x5
Nice a powerful. Good technique getting into and holding the rack position. felt really linked.
Push Press
40/3/3x5
Not much hips but just enough. My shoulder (rt) has been a little tender due to a technical glitch last week with the Get-up sit up and the 32kg. Nothing major just keeping my eyes open.
Surprisingly I did some real quality lockout reps and even did just a straight press in the last 3 sets.
Good strong work, but tomorrow is the real deal with my mixed snatch workout
Came home and felt the need for some real work. So, I decided to pick up the 40kg and play a bit...did not want to do too much because i have Friday and Saturday workouts (kettlebells) planned so kept it to a minimum
2 hand swing (warm-up)
40/10x5
Nice and easy, good snap, reformed technique was much better and no stress on the back (that is a nice feeling).
Cleans
40/3/3x5
Nice a powerful. Good technique getting into and holding the rack position. felt really linked.
Push Press
40/3/3x5
Not much hips but just enough. My shoulder (rt) has been a little tender due to a technical glitch last week with the Get-up sit up and the 32kg. Nothing major just keeping my eyes open.
Surprisingly I did some real quality lockout reps and even did just a straight press in the last 3 sets.
Good strong work, but tomorrow is the real deal with my mixed snatch workout
Tuesday, July 25, 2006
Feeling strong
Deadlift day....feeling strong again
135/2x1
185/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x3
Strong lifts and I definitely saved the best for last, that is the last 3 lifts. I was feeling it today and could have upped the weight but decided to stick with the 385 and do some reps with that weight. Should be a down week next week, probably 315 x 10 reps, 1 rep at a time 30 seconds rest.
Pull-ups
5, 6, 7
This is the first part of the workout more to come....
135/2x1
185/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x3
Strong lifts and I definitely saved the best for last, that is the last 3 lifts. I was feeling it today and could have upped the weight but decided to stick with the 385 and do some reps with that weight. Should be a down week next week, probably 315 x 10 reps, 1 rep at a time 30 seconds rest.
Pull-ups
5, 6, 7
This is the first part of the workout more to come....
Friday, July 21, 2006
Dashing through the grass...
Sled pulls and sandbags...a real dousy!
So here is how it goes
Sled pull 80 yards or so
superset
Sandbag Thrusters 8reps
Did this circuit for 5 sets and took about 25 minutes.
Good leg work, good core work and a heart rate riser! Fun, and passed on the bells today with a workout for tomorrow, early with the heat!
Plus, I golfed 18 yesterday and 9 today!
So here is how it goes
Sled pull 80 yards or so
superset
Sandbag Thrusters 8reps
Did this circuit for 5 sets and took about 25 minutes.
Good leg work, good core work and a heart rate riser! Fun, and passed on the bells today with a workout for tomorrow, early with the heat!
Plus, I golfed 18 yesterday and 9 today!
Wednesday, July 19, 2006
Oh, how quickly one remembers
Hot, muggy, no shade and a big, long hill....add a Mountain Bike and a deconditioned (for Mountain Biking) person, me to the mix and how quickly I remember the difficulty of riding and just how demanding it is on the cardiovascular system.
Great ride, a real lung burner, non-stop relentless climb for 25 minutes. Awesome and I just remember how easy this was (relatively speaking) when I was riding 3 times a week...in 2004. Remember all sports and the conditioning are specific!
Fun downhill though...lol
Great ride, a real lung burner, non-stop relentless climb for 25 minutes. Awesome and I just remember how easy this was (relatively speaking) when I was riding 3 times a week...in 2004. Remember all sports and the conditioning are specific!
Fun downhill though...lol
Tuesday, July 18, 2006
Power Lift Strong
Nice workout this morning. Feeling good and alive followed up my clients with a Deadlifting session
Deadlift
135/3x1
185/3x1
225/3x1
275/3x1
315/2x1
335/2x1
350/2x2
Excellent workout! Strong, good tension, wedged well, shoulders and bell aligned, positon felt balanced and easy lift! I like the feel of the weight in my hands.
Pull-up
15 reps
Decided to just do one set all out effort. Good Numbers!
Afternoon Workout
Snatch (decided to go heavy and stick with this pattern on deadfilt day)
32/8/8x4
Used the down to the rack method and what an Awesome whip effect and I can see what Rif means by the comparison to the Olymipc Snatch. Tons of power which equates to an explosive upward motion...like a 24kg
Pistol
32/2/2x3
Strong
Get-up sit up (no legs)
32/3/3x3
Awesome core work and serious shoulder strength/stability
Nice to split the work, kept me fresh and strong
Deadlift
135/3x1
185/3x1
225/3x1
275/3x1
315/2x1
335/2x1
350/2x2
Excellent workout! Strong, good tension, wedged well, shoulders and bell aligned, positon felt balanced and easy lift! I like the feel of the weight in my hands.
Pull-up
15 reps
Decided to just do one set all out effort. Good Numbers!
Afternoon Workout
Snatch (decided to go heavy and stick with this pattern on deadfilt day)
32/8/8x4
Used the down to the rack method and what an Awesome whip effect and I can see what Rif means by the comparison to the Olymipc Snatch. Tons of power which equates to an explosive upward motion...like a 24kg
Pistol
32/2/2x3
Strong
Get-up sit up (no legs)
32/3/3x3
Awesome core work and serious shoulder strength/stability
Nice to split the work, kept me fresh and strong
Monday, July 17, 2006
Bells and Odd Lifts
Today I went and added a couple of tools to my training collection. Ken Black was kind enough to build a sled for me so today I bought the harness ($7), a carbinger, 25 feet of chain, and 32 feet of 1.5 inch thick rope.
Morning
2 hand swing (Pavels tip part of the focus)
40/10x5
Solid swings really focused on syncing the body and created strong core tension mixed with a strong root, glute and legs.
More about practice than anything else. Just want to become better with my technique and an increase over last weeks reps.
Presses
40/2/2x1
40/5/5x2 (Push Press)
The strict presses were tough today, for some reason I just did not have it. Part of it focus, part of it time of day (anhour after I woke up) and just plain and simply put I was off.
Decided to stop at that point and go get the other tools and practice these exercises
Sled (sandbags for weight approx 75lbs)
50 yard run/2 reps x 3 sets
mixed with
Ropes
1 Arm Wave/20reps/side x 3 sets
2 Arm wave/100reps x 3 sets
Also did 1 set of alternating 2 arm wave for 60 total reps
Good combo. the sled had a slight pull up hill and I could feel the legs driving. The core worked hard to stabilize and the fact that sometimes it felt easy and then out of the blue got really hard (felt like I was going nowhere fast) made these pretty awesome. Will need more weight eventually but really good for hips, legs, abs.
The waves were awesome and did not feel that difficult. This could be due to the shortness of the rope but at $2 per foot I did not want to go to crazy..lol Nonetheless, just do more reps and the shoulders will burn. Once I established a rhythm I found them quite a nice addition. I will need to do more practice with them before having a true sense of the whats, hows, whys.
Fun day but I am looking forward to my KB workout tomorrow!
Morning
2 hand swing (Pavels tip part of the focus)
40/10x5
Solid swings really focused on syncing the body and created strong core tension mixed with a strong root, glute and legs.
More about practice than anything else. Just want to become better with my technique and an increase over last weeks reps.
Presses
40/2/2x1
40/5/5x2 (Push Press)
The strict presses were tough today, for some reason I just did not have it. Part of it focus, part of it time of day (anhour after I woke up) and just plain and simply put I was off.
Decided to stop at that point and go get the other tools and practice these exercises
Sled (sandbags for weight approx 75lbs)
50 yard run/2 reps x 3 sets
mixed with
Ropes
1 Arm Wave/20reps/side x 3 sets
2 Arm wave/100reps x 3 sets
Also did 1 set of alternating 2 arm wave for 60 total reps
Good combo. the sled had a slight pull up hill and I could feel the legs driving. The core worked hard to stabilize and the fact that sometimes it felt easy and then out of the blue got really hard (felt like I was going nowhere fast) made these pretty awesome. Will need more weight eventually but really good for hips, legs, abs.
The waves were awesome and did not feel that difficult. This could be due to the shortness of the rope but at $2 per foot I did not want to go to crazy..lol Nonetheless, just do more reps and the shoulders will burn. Once I established a rhythm I found them quite a nice addition. I will need to do more practice with them before having a true sense of the whats, hows, whys.
Fun day but I am looking forward to my KB workout tomorrow!
Thursday, July 13, 2006
Mutant Desires
Ok, I have some many conversations with clients and the like about the 'core' and functional training. Now, I think crunches have their place but truly developing a strong, functional core one needs to do some real training with some real loads, that tax the body, the whole body.
Began today's workout with a morning deadlift session. Now, after training with Mark Reifkind in a real hard "core" gym environment with real coaching, real motivation, and real weights doing them at Cisco is truly not the feel one desires, especially me. However, this is the card I am dealt and therefore I am playing this hand!
warm-ups and form/technique focus
135/2x1
185/2x1
225/2x1
275/2x1
Real workloads
315/2x4
Awesome, could have done more. In fact, did the first set with a double over grip and then went to a mixed grip but really strong and could have easily hit 365 today.
Afternoon
After talking with Rif and discussing MMA training and more importantly the down stroke of the Snatch I was pumped to do another session. I had planned on a Snatch workout but I had tried an couple hours before our conversation and it just did not feel right so I put the bell down. What a good conversation with your old coach will do for you
So, Rif mentioned how he used the method of pulling the bell into the rack then swinging between his legs rather than throwing the bell in a reverse arc to get the bell down from lockout. I like this idea and have used it with clients but I thought it to be kind of taboo or for the weaker or less technically skilled person (beginners or those taking on a heavier weight). I was wrong.
Inspired Snatch workout
32/5/5x1
32/6/6x1
32/7/7x1
32/8/8x1
total time 8 minutes
I have to say I had much better hip and leg drive and much less stress on the shoulders and loading of the spine. I could do a lot more reps this way and i think I can get 100 in 10 minutes and from there we will have to see. that does include setting the bell down. In time I think it is feasible to get 50 to 70 in 5 minutes. time is not of the essence but I like pushing myself to accomplish things that other great, strong athletes have and do do with the KB, like Steve Cotter. Call it Mutant Desires.
Sandbags
Overhead TGU
10 reps total, 5 with each leg
Oh my goodness are these a real challenge on the core strength and shoulder strength, flexibility and stability. This is an amazing move, I was grunting and moaning
Deck Squat
10 total reps
Great move, just a great core and cardio workout. Since I have incorporated a little 2 kb DS I did not find them with this weight to be as difficult, but when your core is fatigued, like mine was and is, the challenge increases.
Core the real way, Kettlebell style mixed with some try odd lifts (that are true KB exercises).
Began today's workout with a morning deadlift session. Now, after training with Mark Reifkind in a real hard "core" gym environment with real coaching, real motivation, and real weights doing them at Cisco is truly not the feel one desires, especially me. However, this is the card I am dealt and therefore I am playing this hand!
warm-ups and form/technique focus
135/2x1
185/2x1
225/2x1
275/2x1
Real workloads
315/2x4
Awesome, could have done more. In fact, did the first set with a double over grip and then went to a mixed grip but really strong and could have easily hit 365 today.
Afternoon
After talking with Rif and discussing MMA training and more importantly the down stroke of the Snatch I was pumped to do another session. I had planned on a Snatch workout but I had tried an couple hours before our conversation and it just did not feel right so I put the bell down. What a good conversation with your old coach will do for you
So, Rif mentioned how he used the method of pulling the bell into the rack then swinging between his legs rather than throwing the bell in a reverse arc to get the bell down from lockout. I like this idea and have used it with clients but I thought it to be kind of taboo or for the weaker or less technically skilled person (beginners or those taking on a heavier weight). I was wrong.
Inspired Snatch workout
32/5/5x1
32/6/6x1
32/7/7x1
32/8/8x1
total time 8 minutes
I have to say I had much better hip and leg drive and much less stress on the shoulders and loading of the spine. I could do a lot more reps this way and i think I can get 100 in 10 minutes and from there we will have to see. that does include setting the bell down. In time I think it is feasible to get 50 to 70 in 5 minutes. time is not of the essence but I like pushing myself to accomplish things that other great, strong athletes have and do do with the KB, like Steve Cotter. Call it Mutant Desires.
Sandbags
Overhead TGU
10 reps total, 5 with each leg
Oh my goodness are these a real challenge on the core strength and shoulder strength, flexibility and stability. This is an amazing move, I was grunting and moaning
Deck Squat
10 total reps
Great move, just a great core and cardio workout. Since I have incorporated a little 2 kb DS I did not find them with this weight to be as difficult, but when your core is fatigued, like mine was and is, the challenge increases.
Core the real way, Kettlebell style mixed with some try odd lifts (that are true KB exercises).
Wednesday, July 12, 2006
Mountain Biking and Kayaking
Cool day and reminds of days past. Got outside and truly enjoyed nature.
Mountain Biked for an hour and 15. Felt good after I warmed up but boy the skills were rusty.
Kayaked for about 20 minutes or so and did a couple of sprints and this felt awesome
Legs a little tight but overall awesome. Did show Shamrocks boys some cools moves so I always tend to get a little workout when I spend time with them.
Great day and plan is to do Snatches tomorrow
Also, today 30 pull-ups 3 sets of 8 and a set of 6...random while at the park with the dog!
Mountain Biked for an hour and 15. Felt good after I warmed up but boy the skills were rusty.
Kayaked for about 20 minutes or so and did a couple of sprints and this felt awesome
Legs a little tight but overall awesome. Did show Shamrocks boys some cools moves so I always tend to get a little workout when I spend time with them.
Great day and plan is to do Snatches tomorrow
Also, today 30 pull-ups 3 sets of 8 and a set of 6...random while at the park with the dog!
Pistols Galore
Sunday I took the dog to the lake for some swimming. While kicking around with her I decided to bide my time by doing push-up and bodyweight pistols. BW Pistols are not something I practice often so I thought a perfect opp to do so.
First I did 6 per leg on the dirt surface and then I found a log that bowed in the middle and was a off balance, a challenge. So I practiced doing the pistols on the log, 8 reps per leg, including some pauses and negatives. I even hoped from one to the other (i.e. out of a pistol and into a pistol).
I waas pleased with my strength and my balance and the fact that I could hope. I saw Yoana do this recently at a Mike Mahler Seminar and knew that I had to take the challenge....I need to practice these.
One thing is for sure, my "core" strength is way up and coming along fast!
First I did 6 per leg on the dirt surface and then I found a log that bowed in the middle and was a off balance, a challenge. So I practiced doing the pistols on the log, 8 reps per leg, including some pauses and negatives. I even hoped from one to the other (i.e. out of a pistol and into a pistol).
I waas pleased with my strength and my balance and the fact that I could hope. I saw Yoana do this recently at a Mike Mahler Seminar and knew that I had to take the challenge....I need to practice these.
One thing is for sure, my "core" strength is way up and coming along fast!
Tuesday, July 11, 2006
Setting it up
So, day 2 this week and a program design for the short term is in progress. Still have a goal of improving the Snatch reps with the 24 for 5 and 10 minutes numbers, pull-ups and Deadlifts (thursday).
Today
Windmill and various combos
24kg/5/5x2
High/low Windmill
24kg/5/5x1
Two Hands Anyhow
24/2/2x1
Double Snatch
24/5/5x5
Wow these were absolutely awesome and I was very strong and powerful! Very pleased!
2 KB Clean, Squat, Press
24/5/5x5
Not hard, need another 32kg! for doubles...Ordering this week!
Practiced
Double TGU
16kg/2/2x1
Double Deck Squat
16kg/2x1
Did some of these yesterday as well! My goal is to be able to do double overhead pistol and double racked pistol, double TGU with 24kgs, Double 24kgs deck squat.
Today
Windmill and various combos
24kg/5/5x2
High/low Windmill
24kg/5/5x1
Two Hands Anyhow
24/2/2x1
Double Snatch
24/5/5x5
Wow these were absolutely awesome and I was very strong and powerful! Very pleased!
2 KB Clean, Squat, Press
24/5/5x5
Not hard, need another 32kg! for doubles...Ordering this week!
Practiced
Double TGU
16kg/2/2x1
Double Deck Squat
16kg/2x1
Did some of these yesterday as well! My goal is to be able to do double overhead pistol and double racked pistol, double TGU with 24kgs, Double 24kgs deck squat.
Monday, July 10, 2006
wrist is still sore
Today, limited but strong
2 hand swing, 1 hand swing, clean combo
40kg, 5, 5, and 5 of each/side x 3 sets!
Military Press
40/3/3x2
40/5/5x1 Push Press
supersetted with 2 hand Swing
40kg/10x3
Good workout and gives me a chance to do more tomorrow and not overload the wrist!
2 hand swing, 1 hand swing, clean combo
40kg, 5, 5, and 5 of each/side x 3 sets!
Military Press
40/3/3x2
40/5/5x1 Push Press
supersetted with 2 hand Swing
40kg/10x3
Good workout and gives me a chance to do more tomorrow and not overload the wrist!
Friday, July 07, 2006
Training trainers
Today myself and a couple of friends whom work as trainers with KBs and the sled. A lot of fun and some real creative gents.
I did my first ever double KB Deck squat with 2 16kg, a few double TGU's with the 16kg, Alternating Speed Snatches with 16kg (hard to coordinate...lol), ken blacks ribbons, dragon twist 2, 16s overhead, sled pulls, sled presses, sled rows. A great workout and I was sore in the core from the aker wheel (1 arm rollout), and the ring (in particular the plank version)
Fun stuff, but I still love the basic stuff the best.
I did my first ever double KB Deck squat with 2 16kg, a few double TGU's with the 16kg, Alternating Speed Snatches with 16kg (hard to coordinate...lol), ken blacks ribbons, dragon twist 2, 16s overhead, sled pulls, sled presses, sled rows. A great workout and I was sore in the core from the aker wheel (1 arm rollout), and the ring (in particular the plank version)
Fun stuff, but I still love the basic stuff the best.
Thursday, July 06, 2006
Black Dayz
Today I had the great pleasure of spending some time with Ken Black (check my blog for a link to his site). We went over to a mutual friends gym to talk Kettlebells and Odd Lifts. Ken and I shared time educating a collague, Judd Xavier. So we played with KB exercises that Ken had in his arsenal, rings, clubbells, and other toys (i.e. akro wheel) that were quite fun. Ken is an innovative and creative thinker who understands the body and more important the concept that exercises are great but it is how the program design goes that is number 1.
Amazing day and so much learned and to be learned!
Amazing day and so much learned and to be learned!
Wednesday, July 05, 2006
A scattered few
Ok, so the last few days have been sporadic to say the least. I have done a total of 120 pull-ups from Saturday till today, no less than 25 a workout and reps of 8 + per set. I have done push-ups, joint mobility, running, soccer, hiking, and even cleans and jPush Press with the 40kg
Monday
Cleans
40/5/5x3
Push Press
40/3/3x3
Both of these felt great.
So today, Wednesday was a real training day. Wanted to control the volume and total number of exercises since Ken Black is coming for a visit and I am thrilled to play around and learn some new stuff.
Snatch
24/10/10x7
Felt good and rest periods were short, had a little trouble staying linked but still felt strong.
Clean and Press
32/5/5x3
Felt weak, just did not have it but worked through
My wrist is really feeling healed up and that is big...was a little sore from the Kayaking spill.
Monday
Cleans
40/5/5x3
Push Press
40/3/3x3
Both of these felt great.
So today, Wednesday was a real training day. Wanted to control the volume and total number of exercises since Ken Black is coming for a visit and I am thrilled to play around and learn some new stuff.
Snatch
24/10/10x7
Felt good and rest periods were short, had a little trouble staying linked but still felt strong.
Clean and Press
32/5/5x3
Felt weak, just did not have it but worked through
My wrist is really feeling healed up and that is big...was a little sore from the Kayaking spill.
Friday, June 30, 2006
The Road Back
So, after vacation and a poor workout week last week I am slowly getting back on track. I have to admit I am a little disappointed in myself and have to step up. No Excuses!
My goal was to do 3 sets of 20/side in under 10 minutes
Set 1
24kg/5,5,5,5,5,5,5,5 = 20/side and 40 total
goal for set 1 accomplished. this was a great warm-up and felt fantastic. took 2 minutes and got the pulse going
Set 2
24kg/10,10,10,10 = 20/side and 40 total
goal accomplished. I stepped it up and decided to do 10/side. Even better and the heart is still racing with a total time of 1;45
Set 3
24kg/15,15,5,5 = 20/side and 40 total
this was the toughest set with a large progressive pyramid structure but it took 1:35 to complete and 8:30 total minutes.
Now, I did not rush it. I started when I felt ready and rested at the top if necessary. I had to focus on tensing and breathing a couple of times especially with the intensity. I feel great and ready to go for tomorrow.
2 kb Clean and Press, Pull-ups, Swings and maybe some sled pulling.
My goal was to do 3 sets of 20/side in under 10 minutes
Set 1
24kg/5,5,5,5,5,5,5,5 = 20/side and 40 total
goal for set 1 accomplished. this was a great warm-up and felt fantastic. took 2 minutes and got the pulse going
Set 2
24kg/10,10,10,10 = 20/side and 40 total
goal accomplished. I stepped it up and decided to do 10/side. Even better and the heart is still racing with a total time of 1;45
Set 3
24kg/15,15,5,5 = 20/side and 40 total
this was the toughest set with a large progressive pyramid structure but it took 1:35 to complete and 8:30 total minutes.
Now, I did not rush it. I started when I felt ready and rested at the top if necessary. I had to focus on tensing and breathing a couple of times especially with the intensity. I feel great and ready to go for tomorrow.
2 kb Clean and Press, Pull-ups, Swings and maybe some sled pulling.
Tuesday, June 27, 2006
Get-Up off the floor with your core
Well today I had a goal in mind, to do the Turkish get-ups, 10 straight per side with the 24kg.
TGU (lunge style)
24/10/10x1
Feel those abs burn good man...core conditioning 101 and a shoulder burn to match!
TGU (overhead squat style)
24/5/5x1
Again excellent, especially after the first set of TGU. This has to be one of the best exercises in the book hands down for all around strength and conditioning and training the weak areas.
Pistols
24/2/2x3
Just practice! Very strong1
Renegade Row to a Bear Crawl
RR 24/5/5----BC 24/10/10 x3 sets
More core, more shoulders and a nice combo. Principles of KBS come true on this combo especially after the other stuff
DARC
24/50x2
Ok, I am not an endurance guy. My muscles do not like to forciablly contract time after time. I am much better suited for short intense bouts with a short rest period, i.e. sprinting! Even with my muscles contracting the long sets really load my body in a way I am not fond off!
TGU (lunge style)
24/10/10x1
Feel those abs burn good man...core conditioning 101 and a shoulder burn to match!
TGU (overhead squat style)
24/5/5x1
Again excellent, especially after the first set of TGU. This has to be one of the best exercises in the book hands down for all around strength and conditioning and training the weak areas.
Pistols
24/2/2x3
Just practice! Very strong1
Renegade Row to a Bear Crawl
RR 24/5/5----BC 24/10/10 x3 sets
More core, more shoulders and a nice combo. Principles of KBS come true on this combo especially after the other stuff
DARC
24/50x2
Ok, I am not an endurance guy. My muscles do not like to forciablly contract time after time. I am much better suited for short intense bouts with a short rest period, i.e. sprinting! Even with my muscles contracting the long sets really load my body in a way I am not fond off!
Monday, June 26, 2006
Fitness Tip...30 or Less
http://www.realage.com/news_features/tip.aspx?v=2&cid=16847
Are quick workouts sufficient?
Are quick workouts sufficient?
here ye, hear ye
So, last week was crazy and terribly inconsistent. I would say I had one good workout and planned another only to find out that there was no chance. So, Thursday I went to Golds Gym to do my deadlifts, heavy KB presses and pull-ups. Upon arrival I found out that I was no longer a member....duh, lol I forgot that I had cancelled my membership many months ago. So, I figured I would go home and do the rest of the workout and find a replacement for the deads till this week. However, a friend whom I had not seen in well over a couple of years was in town and wanted to meet up, so there goes the workout.
So Friday I did a 10 minute workout with Presses and single leg deadlifts with the 32kg, 3 sets of 5 reps/side for each and then jumped in my car and headed out of town with my pops for a weekend Golf tourney and family gathering.
Along the way we stopped to see a great young mind in the strength and conditioning world and a good friend, Ken Black in Sacramento. This man has the ultimate home gym full of great toys and great tools for becoming a seriously strong and fit human...and he is a living example. He was kind enough to make a sled for me and show me a few other worthwhile tools. I cannot wait too hook up with him and do a great workout! Check out his link on my list of links to learn more.
So here I am and I am back on track this week. Because I have had such little work over the last 17days I controlled the volume. I was so sore from last weeks workout with the Snatch, Pistol and Overhead squat I did not want to repeat that feeling and I want to do more work tomorrow, including some deads.
Today:
Windmill
32/5/5x3
These were surprisingly strong and I found my groove quickly. I really like this move and miss it as a part of myprogram. It is always good for my flexibility and shoulder strength/stability/mobility
Snatch
32/5/5x3
WOW! These were great and again I was pleased with my effort, strength and technique. Working more on the high pull version and it really helps with this weight. I have some work to do with the 24 this week, need some reps and volume for conditioning.
Clean and Press
32/5/5x3
These are my favorites and it is so true how a great clean sets up a great press. Again, have some heavy work to do with the 40kg.
Alright, travelling is done for a short bit so time to focus. I am eager to train and focused on increasing my work capacity and overall Strength and conditioning
So Friday I did a 10 minute workout with Presses and single leg deadlifts with the 32kg, 3 sets of 5 reps/side for each and then jumped in my car and headed out of town with my pops for a weekend Golf tourney and family gathering.
Along the way we stopped to see a great young mind in the strength and conditioning world and a good friend, Ken Black in Sacramento. This man has the ultimate home gym full of great toys and great tools for becoming a seriously strong and fit human...and he is a living example. He was kind enough to make a sled for me and show me a few other worthwhile tools. I cannot wait too hook up with him and do a great workout! Check out his link on my list of links to learn more.
So here I am and I am back on track this week. Because I have had such little work over the last 17days I controlled the volume. I was so sore from last weeks workout with the Snatch, Pistol and Overhead squat I did not want to repeat that feeling and I want to do more work tomorrow, including some deads.
Today:
Windmill
32/5/5x3
These were surprisingly strong and I found my groove quickly. I really like this move and miss it as a part of myprogram. It is always good for my flexibility and shoulder strength/stability/mobility
Snatch
32/5/5x3
WOW! These were great and again I was pleased with my effort, strength and technique. Working more on the high pull version and it really helps with this weight. I have some work to do with the 24 this week, need some reps and volume for conditioning.
Clean and Press
32/5/5x3
These are my favorites and it is so true how a great clean sets up a great press. Again, have some heavy work to do with the 40kg.
Alright, travelling is done for a short bit so time to focus. I am eager to train and focused on increasing my work capacity and overall Strength and conditioning
Wednesday, June 21, 2006
Tuuesday quickie
Cleans
Presses
Windmills
In that order
24/10/10x2
with minimal rest
Still out of it from vacation and just busy getting things back in order.
Presses
Windmills
In that order
24/10/10x2
with minimal rest
Still out of it from vacation and just busy getting things back in order.
Monday, June 19, 2006
Pull-ups
So I decided with my wrist still sore I would stay off the bells one more day and hit it tomorrow...I did still have something though so I worked the pull-ups. I did them 4 times on vacation but hand to use this wooden structure, which was great for the grip since it was 3 times as thick as a normal bar.
Todays pull-up log
10, 10, 8, 6, 6 for a total of 40
Good stuff but still a little weak with the big layoff
Also did 100 push-ups (not uncommon for some additional work).
then finished off with some conditioning work, running drills.
Good stuff, TSC day tomorrow. I have to work myself into shape for this, my main and only training focus, everything else is gravy
Todays pull-up log
10, 10, 8, 6, 6 for a total of 40
Good stuff but still a little weak with the big layoff
Also did 100 push-ups (not uncommon for some additional work).
then finished off with some conditioning work, running drills.
Good stuff, TSC day tomorrow. I have to work myself into shape for this, my main and only training focus, everything else is gravy
Sunday, June 18, 2006
back from vacation
Well, a whole lot of swimming, kayaking (ocean), snorkeling, and heat and sweat! Back to working out tomorrow and time to get some conditioning up. A friend has asked me to join a soccer league and I think it wouldbe great to get out and do a team sport so I have some conditioning specific work to do!
Saturday, June 10, 2006
Vacation time
See you all the week of the 19th, until then take care of your bodies and train hard & smart. I will be doing various forms of fun activities but not KBs (that is hard) for the next 8 days.
Wednesday, June 07, 2006
A First!
So another great day for training. Monica and I hit the outdoors and decided to get a good workout along with the dog.
Renegade Man Makers (Row,Clean, Squat, Press) 1 to 1 for 20 reps
Me
24/1/1x20
Monica
12/1/1x20
For both of uus we could have done more weight. I need to order another 32kg! All in all this was a great workout but heavier would be better!
Then I accomplished a first, a pistol with a 24kg racked in each arm
Pistol (2, 24kg)
1 right side
1 left side (which was suuspect because the bells rolled as I stood but I made it up)
Holy smokes this was crazy difficult! and I have some serious work to do. I would like to accomplish this with 2, 32kg and I will! in due time
Pull-ups
10, 9, 8, 7
Monica did
2 Kb Swings
12kg/20x1
12kg/30x3
Awesome form and she said a big time ab workout
We finished with Bear Crawls
Me
24kg/50 total steps x1
Monica
12kg/50 total steps x1
are abs were smoked
We finished with a set of farmers walks, racked walks and Overhead walks, 1 set with 24kg and Monica with 12kg
A great workout and a first with the pistol!
Renegade Man Makers (Row,Clean, Squat, Press) 1 to 1 for 20 reps
Me
24/1/1x20
Monica
12/1/1x20
For both of uus we could have done more weight. I need to order another 32kg! All in all this was a great workout but heavier would be better!
Then I accomplished a first, a pistol with a 24kg racked in each arm
Pistol (2, 24kg)
1 right side
1 left side (which was suuspect because the bells rolled as I stood but I made it up)
Holy smokes this was crazy difficult! and I have some serious work to do. I would like to accomplish this with 2, 32kg and I will! in due time
Pull-ups
10, 9, 8, 7
Monica did
2 Kb Swings
12kg/20x1
12kg/30x3
Awesome form and she said a big time ab workout
We finished with Bear Crawls
Me
24kg/50 total steps x1
Monica
12kg/50 total steps x1
are abs were smoked
We finished with a set of farmers walks, racked walks and Overhead walks, 1 set with 24kg and Monica with 12kg
A great workout and a first with the pistol!
Monday, June 05, 2006
Vinyasa
Did a great 1 hour Yoga class today. I can really feel the difference in my mind and body after class...much more relaxed physically and mentally and quite a great antagonist to the KBs. I truly find them to be a great compliment! The key is breathe and movement,not how far you can push. If you find the breathe and movement combo the body automatically opens and the mind relaxes.
Great stuff
Great stuff
Sunday, June 04, 2006
20 strong
Well today was the day, the day where I had a chance to redeem my poor performance (technique wise) with the snatch and the day where Monica and I were going to 20 minutes of work back and forth...KB snatch. So we decided to go 5 for 5...she did 5 and 5 and I followed. We had no set number to complete but I had hoped we would hit the 200 total mark, as far as I can remember that would be a first for each of us.
So Monica had to stop at 150, just an amazing number for her, with the 16kg due to 2 tears in her hands at around the 15 minuute mark....smart move and since she has not been using the 16kg on a regular basis, if at all really impressive numbers. If she desired she could be a top 'mutant' performer without a doubt, a great athlete and technically smooth and consistent. I think she will hit 200 inunder 10 minutes and maybe even 140 to 150 in 5 minutes, she has that kind of mentality and strength endurance.
As for myself, I completed 180 in 20 minutes and I finished 200 (with a set of 10/10) in 21 minutes. I did not push it, just stayed focused on form and just doing what I could do in the allotted time. I had a great sweat and my HR was under control throughout. The best part was the technique was solid and my low back muscles did not bother me which is a sign that I improved greatly....very key points, progression, correction and performance!
so here is how it looked
Monica
16/5/5x15 = 150 in approximately 15+ minutes
Joe
24/5/5x18=180 in just 19 minutes & 30 seconds
24/10/10= for a total of 200!
A great training session!
So Monica had to stop at 150, just an amazing number for her, with the 16kg due to 2 tears in her hands at around the 15 minuute mark....smart move and since she has not been using the 16kg on a regular basis, if at all really impressive numbers. If she desired she could be a top 'mutant' performer without a doubt, a great athlete and technically smooth and consistent. I think she will hit 200 inunder 10 minutes and maybe even 140 to 150 in 5 minutes, she has that kind of mentality and strength endurance.
As for myself, I completed 180 in 20 minutes and I finished 200 (with a set of 10/10) in 21 minutes. I did not push it, just stayed focused on form and just doing what I could do in the allotted time. I had a great sweat and my HR was under control throughout. The best part was the technique was solid and my low back muscles did not bother me which is a sign that I improved greatly....very key points, progression, correction and performance!
so here is how it looked
Monica
16/5/5x15 = 150 in approximately 15+ minutes
Joe
24/5/5x18=180 in just 19 minutes & 30 seconds
24/10/10= for a total of 200!
A great training session!
Enter the Kettlebell, Pavels new book/DVD
well I received my copy in the mail on Thursday and I was eager to read it. Rif had the opportunity at the April RKC to view the book and said he thought it was the best book yet and that the RKC course should follow the book. So eager to see what the book was all about I finished reading the thing yesterday.
Safe to say I learned a lot. There were some great concepts, great tips, wonderful instruction, and many points that challenge the current paradigm that exists in training, the one the general public knows about. I am so lucky to be a part of a community of talented and forward thinking people. I agree with the fact that there are a number of strategies to succeeding in regards to achieving fitness goals but I have to say that the RKC system in my opinion is by far the best! The simple, straightforward approach and the all in one concept of strength, conditioning (heart), and flexibility (also other factors that so many overlook like coordination, timing, agility, balance, mental fortitude, etc.) make this tool equally great for the general public (who is so limited in time) and the elite level athlete.
So, the point is go out and spend the money and get your hands on a copy Pavels new book, you will not be disappointed! This piece of reference material will be a staple in your health and fitness. And, it does not hurt that my name is mentioned in it :-).
Thank you Pavel for such a great piece of training material and for bringing so many wonderful and talented professionals and others into a fantastic community
Rif, you were right on the money!
Safe to say I learned a lot. There were some great concepts, great tips, wonderful instruction, and many points that challenge the current paradigm that exists in training, the one the general public knows about. I am so lucky to be a part of a community of talented and forward thinking people. I agree with the fact that there are a number of strategies to succeeding in regards to achieving fitness goals but I have to say that the RKC system in my opinion is by far the best! The simple, straightforward approach and the all in one concept of strength, conditioning (heart), and flexibility (also other factors that so many overlook like coordination, timing, agility, balance, mental fortitude, etc.) make this tool equally great for the general public (who is so limited in time) and the elite level athlete.
So, the point is go out and spend the money and get your hands on a copy Pavels new book, you will not be disappointed! This piece of reference material will be a staple in your health and fitness. And, it does not hurt that my name is mentioned in it :-).
Thank you Pavel for such a great piece of training material and for bringing so many wonderful and talented professionals and others into a fantastic community
Rif, you were right on the money!
Saturday, June 03, 2006
5 Good minutes of another kind
Tuurkish Get-Up (TGU)
24kg, 5 minutes alternating each arm done in the overhead squat version in which I accomplished 10 reps per side....and a great sweat and shoulder pump
Clean and Press
40kg/3/3x1 (done with a push press
40/2/2x (done strict press style) The key is tension and a strong clean...as Rif would say it is all easy till it is heavy and that is where focus and principles, techniques, skill come to the forefront. One is quickly reminded why the principles exist and why excellent technique makes one stronger!
Pistol
40kg/1/1 (not my best)..refer to the above statements.
something new, single side loaded pistol with the bell loaded on the same side as the leg which I performed the pistol.
24kg/2/2x1
attempted to do this exercise where I loaded the opposite arm and leg and was able to complete with the right leg/left arm but could not get out of the bottom with the left leg/right arm combo
Also, I am going to try to do a double pistol, meaning 2, 24kg kbs, one in each arm. Now, I have done this with the 12kg but never the 24kgs. I can do it just must be strong and focused!
24kg, 5 minutes alternating each arm done in the overhead squat version in which I accomplished 10 reps per side....and a great sweat and shoulder pump
Clean and Press
40kg/3/3x1 (done with a push press
40/2/2x (done strict press style) The key is tension and a strong clean...as Rif would say it is all easy till it is heavy and that is where focus and principles, techniques, skill come to the forefront. One is quickly reminded why the principles exist and why excellent technique makes one stronger!
Pistol
40kg/1/1 (not my best)..refer to the above statements.
something new, single side loaded pistol with the bell loaded on the same side as the leg which I performed the pistol.
24kg/2/2x1
attempted to do this exercise where I loaded the opposite arm and leg and was able to complete with the right leg/left arm but could not get out of the bottom with the left leg/right arm combo
Also, I am going to try to do a double pistol, meaning 2, 24kg kbs, one in each arm. Now, I have done this with the 12kg but never the 24kgs. I can do it just must be strong and focused!
Thursday, June 01, 2006
First Day of Filming
So today was the first day in front of the camera and what a thrill! I had a lot of fun and am looking forward to more filming. Today was more of a 'dry run' and practice but we did get some great footage for the site and the beginning of a DVD is in the works and soon.
So safe to say I got a workout. I choose to use the 24kg, dumb move...lol with all the takes and stuff. So I had a mix of swings, cleans, squuats, presses, snatches, windmills and TGU's just the basic KB moves but plenty of them and from multiply angles. But I will do a more structured workout tomorrow, most likely strength, low reps and then a good ballistic session with the 24 and snatches.
More to come with the video and I so excited for us!
So safe to say I got a workout. I choose to use the 24kg, dumb move...lol with all the takes and stuff. So I had a mix of swings, cleans, squuats, presses, snatches, windmills and TGU's just the basic KB moves but plenty of them and from multiply angles. But I will do a more structured workout tomorrow, most likely strength, low reps and then a good ballistic session with the 24 and snatches.
More to come with the video and I so excited for us!
Wednesday, May 31, 2006
Tempo Style
After reading my friend and strength coach franz Snidemans workout blog I decided I would implement some tempo runs... i.e. run 100 yards at 70% (approximately) walk ten and then run again and repeat a number of times, an old sprint recovery/form running day.
So, I mixed pull-ups with barefoot tempo runs
Pull-ups
10
Run
100x2
P-U
10
Run
100x2
P-U
8
Run
100x2
P-U
8
Run
100x2
P-U
6
Run
100x2
Oh boy do I forget what it is like to run and run at a good clip with nice relaxed hands and a good arm swing, eyes and head down, knees pumping, lungs a burning....what a great feeling and a nice mix with all the strength stuff. I really enjoyed the conditioning and was quite surprised with my pull-ups considering I was mixing in the runs. The body feels good and I feel revitalized...now it is time to eat a good meal, protein, veggies, and fats, yummy!
Be Well
So, I mixed pull-ups with barefoot tempo runs
Pull-ups
10
Run
100x2
P-U
10
Run
100x2
P-U
8
Run
100x2
P-U
8
Run
100x2
P-U
6
Run
100x2
Oh boy do I forget what it is like to run and run at a good clip with nice relaxed hands and a good arm swing, eyes and head down, knees pumping, lungs a burning....what a great feeling and a nice mix with all the strength stuff. I really enjoyed the conditioning and was quite surprised with my pull-ups considering I was mixing in the runs. The body feels good and I feel revitalized...now it is time to eat a good meal, protein, veggies, and fats, yummy!
Be Well
Tuesday, May 30, 2006
Beginning of a new Deadlift cycle
Start of the Deadlift cycle...how I long this exercise! :-)
8 a.m.
Deadlift
135/3
185/3
225/3
275/2
315/2x4
These felt great. Found a good groove on the 2nd rep of the first set uusing the 315 (mixed grip), no belt!
Feels good to do this and glad to have found a way to implement into my cycle.
12:45pm
Snatch
32/5/5x5
these were powerful and strong and I applied the lessons from Saturday...took me about 5 minutes to complete
6:00pm
Windmill
32/5/5x1
Clean, Press, Windmill
32/5/5x1
Clean and press
32/5/5x4
Awesome move getting much stronger and more explosive with the 32kg. the clean feels easy and thee press is starting to move into a great groove for me
Bottoms uup Clean
32/3/3x2
! arm swing
32/10/10x5
Really focused on tight abs, glutes and legs...makiing sure I had pillars of strength and focusing on technique
great workout day all in all and I loved mixing it up throughout the day, just seemed to be how the day worked itself out!
8 a.m.
Deadlift
135/3
185/3
225/3
275/2
315/2x4
These felt great. Found a good groove on the 2nd rep of the first set uusing the 315 (mixed grip), no belt!
Feels good to do this and glad to have found a way to implement into my cycle.
12:45pm
Snatch
32/5/5x5
these were powerful and strong and I applied the lessons from Saturday...took me about 5 minutes to complete
6:00pm
Windmill
32/5/5x1
Clean, Press, Windmill
32/5/5x1
Clean and press
32/5/5x4
Awesome move getting much stronger and more explosive with the 32kg. the clean feels easy and thee press is starting to move into a great groove for me
Bottoms uup Clean
32/3/3x2
! arm swing
32/10/10x5
Really focused on tight abs, glutes and legs...makiing sure I had pillars of strength and focusing on technique
great workout day all in all and I loved mixing it up throughout the day, just seemed to be how the day worked itself out!
Wednesday, May 24, 2006
40 'keys'
Ok, after the seminar I realize I have to start using the bigger bells more reguularly as well as the lighter bells (24kg) for the explosive fast moves I love so much!
So here is how it went
Windmill
32/3/3x1
32/5/5x3
These felt great....really strong connection between my arm and shoulder so excellent tension and I have to get the 40 out.
Snatch
40/2/2x1
40/1/1x3
Ok, I had no intention to do these but it was staring me down and I had to try it. This is one heck of a big weight and demands a lot of focus and respect. So, with each rep I got better and found my groove on the last set...I will practice more and get up to 3x3 and then 5x5
Clean and Push Press
40/3/3x3
These were awesome. I love the power and strength!
Pistol
40/1/1x3
As always I get strong once I get my groove
Great workout day and I feel energized!
So here is how it went
Windmill
32/3/3x1
32/5/5x3
These felt great....really strong connection between my arm and shoulder so excellent tension and I have to get the 40 out.
Snatch
40/2/2x1
40/1/1x3
Ok, I had no intention to do these but it was staring me down and I had to try it. This is one heck of a big weight and demands a lot of focus and respect. So, with each rep I got better and found my groove on the last set...I will practice more and get up to 3x3 and then 5x5
Clean and Push Press
40/3/3x3
These were awesome. I love the power and strength!
Pistol
40/1/1x3
As always I get strong once I get my groove
Great workout day and I feel energized!
Joint Mobility
So, I took out my copy of Steve Maxwells Joint Mobility (www.stevemaxwell.com). I thought it would be a great idea to do a review of the exercises and get a feel for what his DVD felt like. I forgot how much of a workout it was and just how great I felt afterward...loose, warm, and energized. I am a big fan of the foam roller for relieving and repairing scar tissue and adhesions (especially if you do not have access to a deep tissue massage), I love the PNF or active partner stretching but I really love the active and flexibility aspects of the Joint Mobility
All the above techniques are lost on people. We forget how important it is to manage our body through recovery and regeneration. A key component to a health body long term is combinding methods such as these mentioned above with, strength and conditioning (via the Kettlebell), and good nutrition and supplementation. It does not take hours a day just a daily commitment to yourself and you can do it 30 minutes a day or less. It has been said by many, sometimes in life you have to make sacrfices to achieve a health body and mind!...what is most important?
I do my joint mobility daily eventhough I do not blog it and I always feel better. I would encourage you to do the same or at least 2 to 3 days a week (even if it is a modified version of Steves workout or what you learn working with me).
More to come...rest for a bit and then do some KBs..
All the above techniques are lost on people. We forget how important it is to manage our body through recovery and regeneration. A key component to a health body long term is combinding methods such as these mentioned above with, strength and conditioning (via the Kettlebell), and good nutrition and supplementation. It does not take hours a day just a daily commitment to yourself and you can do it 30 minutes a day or less. It has been said by many, sometimes in life you have to make sacrfices to achieve a health body and mind!...what is most important?
I do my joint mobility daily eventhough I do not blog it and I always feel better. I would encourage you to do the same or at least 2 to 3 days a week (even if it is a modified version of Steves workout or what you learn working with me).
More to come...rest for a bit and then do some KBs..
Tuesday, May 23, 2006
Piriformis Syndrome
http://www.thestretchinghandbook.com/archives/piriformis-syndrome.htm
Great article!
Great article!
Monday, May 22, 2006
Testosterone...are you depleted
http://www.mikemahler.com/testosterone.html
Mike Mahler is a student of the human body and has done his homework. This is an excellent article, take some time to read it!
Mike Mahler is a student of the human body and has done his homework. This is an excellent article, take some time to read it!
For the ladies
http://stumptuous.com/cms/displayarticle.php?aid=132
great article for women interested/curious about Kettlebells
great article for women interested/curious about Kettlebells
The workout
Not a lot of volume but some great work on my technique/skill
Cleans
32/8/8x3
Snatch
32/5/5x3
Military Press
32/5/5x3
Ring Pull-ups
8, 8, 5
Love it and feel energized!
Cleans
32/8/8x3
Snatch
32/5/5x3
Military Press
32/5/5x3
Ring Pull-ups
8, 8, 5
Love it and feel energized!
Anti Aging Articles
http://www.alsears.com/downloads/youthsecrets.pdf
Take some time and checkout this Doctors (Al Sears.com) website. Very informative and his book is worth reading. This is a great article
http://www.dragondoor.com/articler/mode3/371/
This article is for the ladies. Another great article that will bring to light some very informative information for the ladies.
Keep your eyes out for more information
Take some time and checkout this Doctors (Al Sears.com) website. Very informative and his book is worth reading. This is a great article
http://www.dragondoor.com/articler/mode3/371/
This article is for the ladies. Another great article that will bring to light some very informative information for the ladies.
Keep your eyes out for more information
Day 2 and weekend reflection
Well this had to be the best seminar I have been too and in my opinion was as good if not better than the April 2006 RKC. Having Mike and Pavel and then 5 other great assistant instructors as well as eager and great students made this a first class experience.
I have to say I walked out a better man as Pavel would say and a better strength coach. So, I plan on taking the info I learned and passing it on.
One thing that is clear is the fact that a number of great coaches exist and this weekend there was 8 of us together for a total of 30 people. To have the opportunity to learn and share with these people is just amazing. I realize that I am only as good as the people I surrouund myself with and my contingent of folks is incredible. I am very fortunate to have the opportunity to be surrounded with some many great coaches and first class people. I plan to take their knowledge and share it with all the people I touch. Together everyone does achieve more and there is so much abundance.
So, keep your eyes on the website more is to come including more articles from these folks.
Plan to do a light workout today in terms of volume. Did not get much rest so want to get myself a nap and then do some good work
I have to say I walked out a better man as Pavel would say and a better strength coach. So, I plan on taking the info I learned and passing it on.
One thing that is clear is the fact that a number of great coaches exist and this weekend there was 8 of us together for a total of 30 people. To have the opportunity to learn and share with these people is just amazing. I realize that I am only as good as the people I surrouund myself with and my contingent of folks is incredible. I am very fortunate to have the opportunity to be surrounded with some many great coaches and first class people. I plan to take their knowledge and share it with all the people I touch. Together everyone does achieve more and there is so much abundance.
So, keep your eyes on the website more is to come including more articles from these folks.
Plan to do a light workout today in terms of volume. Did not get much rest so want to get myself a nap and then do some good work
Saturday, May 20, 2006
Day 1 of Mahler/Pavel Seminar
So, a great day full of review, generation of ideas, and learning. Worked with a lot of eager, strong bodies and good students. Mike has really grown into an excellent instructor in settings such as these. This is not easy to do large seminars of varying groups but he has taken to this format and did very well. And then there is Pavel, who is Pavel...full of tips and tricks to make anyone strong and flexible. What a great opportunity.
Then I got the chance to reconnect with Franz and Yoana, two top notch people and instructors, got to meet Ken Black another great instructor/talent in the field.
At the end of the day did
1 pistol and press with the 40kg, nothing I have not done before, but had to show off to Franz and Yoana...lol
The most impressive thing for me was I did the double overhead Pistol with 2, 12kgs. I have done this once before with the 8kgs, back about 1 year ago so this was a great accomplishment for me.
Another day tomorrow with the focus on Ballastics and I believe strength stretching.
Then I got the chance to reconnect with Franz and Yoana, two top notch people and instructors, got to meet Ken Black another great instructor/talent in the field.
At the end of the day did
1 pistol and press with the 40kg, nothing I have not done before, but had to show off to Franz and Yoana...lol
The most impressive thing for me was I did the double overhead Pistol with 2, 12kgs. I have done this once before with the 8kgs, back about 1 year ago so this was a great accomplishment for me.
Another day tomorrow with the focus on Ballastics and I believe strength stretching.
Friday, May 19, 2006
Heavy weight, light workload
Warm-up with swings 2 arm and 1 hand
Clean and Press
32/3/3
32/4/4
32/5/5
32/3/3
32/4/4
Just a good ladder and nice down week with the presses. Getting a lot of good pressing action and just wanted to take it easy and build a good strong base
Snatch
32/3/3 x5
Good work, again just wanted to do a light approach and work on technique with this weight and my breathing. Felt strong but that is a heavy weight...a lot of respect for the weight
That is all, not much to say except I am off to assist with Mahler and Pavel seminar in Santa Monica which means I could be doing some work over the weekend! :-)
Clean and Press
32/3/3
32/4/4
32/5/5
32/3/3
32/4/4
Just a good ladder and nice down week with the presses. Getting a lot of good pressing action and just wanted to take it easy and build a good strong base
Snatch
32/3/3 x5
Good work, again just wanted to do a light approach and work on technique with this weight and my breathing. Felt strong but that is a heavy weight...a lot of respect for the weight
That is all, not much to say except I am off to assist with Mahler and Pavel seminar in Santa Monica which means I could be doing some work over the weekend! :-)
Thursday, May 18, 2006
Cleans, Squats, Presses and the various combinations
So this is not a workout I did perform today. Instead this is an opportunity for me to show you how versitale the Kettlebell is whether you have 1 bell or 2 of the same size and if you only had three exercise; cleans, squats, and presses.
One Kettlebell
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk
Two Kettlebells of the same size
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk
12. See-Saw Press
13. Clean and See-Saw Press
14. Squat and See-Saw Press
Ok, so if you add that up you get 25 potential exercises with 2 bells of the same size using three moves and their variations.
What more is there to say :-). Add the swings and there variations and you are set!
Enjoy the fun of playing and training with Kettlebells
One Kettlebell
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk
Two Kettlebells of the same size
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk
12. See-Saw Press
13. Clean and See-Saw Press
14. Squat and See-Saw Press
Ok, so if you add that up you get 25 potential exercises with 2 bells of the same size using three moves and their variations.
What more is there to say :-). Add the swings and there variations and you are set!
Enjoy the fun of playing and training with Kettlebells
Tuesday, May 16, 2006
Active Recovery, Heavy style
Just a little active recovery and strength building. A little fatigue but not to bad.
Chin-ups
10x3 good push today
Windmill
32/5/5x3
Military Press
40/2/2
40/1/1x2
tough today, just tired but my last set was by far the best when I really used my KB principles. Overall feel good since I saved the best for last
Pistol
40/1/1x3
Same as the press but my last 2 sets were solid. I am really solid at the bottom and able to hold tension really well and if I lose my balance I can stabilize. Great stuff!
Big Snatch day tomorrow..reps with the 24kg
Chin-ups
10x3 good push today
Windmill
32/5/5x3
Military Press
40/2/2
40/1/1x2
tough today, just tired but my last set was by far the best when I really used my KB principles. Overall feel good since I saved the best for last
Pistol
40/1/1x3
Same as the press but my last 2 sets were solid. I am really solid at the bottom and able to hold tension really well and if I lose my balance I can stabilize. Great stuff!
Big Snatch day tomorrow..reps with the 24kg
Monday, May 15, 2006
Yikes! that was brutal
Ok, so I forgot too add that I did 25 pull-ups and 100 push-ups yesterday just for fun while playing at the park with the dog.
Today, though was a whole different kind of animal. I decided to take my 2 20kg line myself up on the warning track of the baseball field where I was training and proceed to crawl, row, push-up, snatch, clean, squat and press my way to home plate.
I am not always the sharpest tool in the shed...lol so here is how it went
Bear Crawl 20kg/5/5
Push-up off the 20 kg/1
Renegade row 20/1/1
Double Swing 20/1
Double Snatch 20/1
Double Clean 20/1
Double Squat 20/1
Double Press 20/1
First three rounds were in blocks of 5 reps per and the 4th round I reached home plate after only 2 reps
So, I did a total of 17 reps in 18:30 with as little rest as possible. This was just brutal.
Next up is Yoga at 12pm...Vinyasa and then rest!
WOW, I feel great
Today, though was a whole different kind of animal. I decided to take my 2 20kg line myself up on the warning track of the baseball field where I was training and proceed to crawl, row, push-up, snatch, clean, squat and press my way to home plate.
I am not always the sharpest tool in the shed...lol so here is how it went
Bear Crawl 20kg/5/5
Push-up off the 20 kg/1
Renegade row 20/1/1
Double Swing 20/1
Double Snatch 20/1
Double Clean 20/1
Double Squat 20/1
Double Press 20/1
First three rounds were in blocks of 5 reps per and the 4th round I reached home plate after only 2 reps
So, I did a total of 17 reps in 18:30 with as little rest as possible. This was just brutal.
Next up is Yoga at 12pm...Vinyasa and then rest!
WOW, I feel great
Friday, May 12, 2006
Strength Endurance and Strength and Endurance
Beautiful day out in the sun on an early Friday morning. Huge field, completely empty except for me my 32kg and 2, 20 kg. Best of all I was on a true Rugby field
Snatch
32/5/5x5
Nice feeling using this big baby. It has been a while and had to put my new bell to use. Felt strong and took 5 minutes and 45 seconds to complete...not my intention just felt ready and went
Clean and Press
32/5/5x5
Another good push. Shoulders a little tight in general but no issues
Bear Crawl to deck sqauts
(2) 20kg/50 total steps x2
DS: 20kg/5x2
A good finish and a total of 20 minutes
A great day
Snatch
32/5/5x5
Nice feeling using this big baby. It has been a while and had to put my new bell to use. Felt strong and took 5 minutes and 45 seconds to complete...not my intention just felt ready and went
Clean and Press
32/5/5x5
Another good push. Shoulders a little tight in general but no issues
Bear Crawl to deck sqauts
(2) 20kg/50 total steps x2
DS: 20kg/5x2
A good finish and a total of 20 minutes
A great day
Tuesday, May 09, 2006
Golf
It is great to be athletic. Had a great day on the course with some great guys. My Client and friend Rick Ripplinger and I played together and had plenty of shits and giggles. It was a tough dayon the course scorewise but at least we got to explore all the nooks and crannys of the course. Great day out on a beautiful course with great people and good times.
Body feels great!
Body feels great!
Monday, May 08, 2006
The 40kg has arrived
I came home to a giant surprise and I mean GIANT! Wow, the 40 kg is a big hunk of cast iron! So, I had in mind a workout thinking I would not have the 40 and just 2, 24kgs but plan changed
Windmill warm-up
24/5/5x3
Nice and easy, good rhythm, great technique and a nice stretch
Snatch
24kg
8, 9, 10, 11, 12
A necessary progression as I build up my total volume, which with this weight I am aiming for 200 total. I plan to mix this with the 32 (strength) and eventually the 40kg. These felt good and I could feel the heart beat which is a great feeling. Need to continue to work the technique.
Military Press
40/2/2x3
Yeah baby, these felt good and got better with each rep and each set. I have some work to do but I expect 5x5 in the next 3 weeks
Pistol
40/1/1x3
Ok, know we are talking. I love it, really focused on pressurization and tension to make these go with the third set being the best. Surprisingly this was the first time I have EVER attempted this weight. Yes I did try the 43.5 at Stones once and I did complete, right side only at the RKC in April! I am looking forwrad to doing 3x3.
Renegade Row and push-ups
24/5/5x3 & 20 repsx3
This is a great start. I have a 4 mile hike coming up in the next few hours
Windmill warm-up
24/5/5x3
Nice and easy, good rhythm, great technique and a nice stretch
Snatch
24kg
8, 9, 10, 11, 12
A necessary progression as I build up my total volume, which with this weight I am aiming for 200 total. I plan to mix this with the 32 (strength) and eventually the 40kg. These felt good and I could feel the heart beat which is a great feeling. Need to continue to work the technique.
Military Press
40/2/2x3
Yeah baby, these felt good and got better with each rep and each set. I have some work to do but I expect 5x5 in the next 3 weeks
Pistol
40/1/1x3
Ok, know we are talking. I love it, really focused on pressurization and tension to make these go with the third set being the best. Surprisingly this was the first time I have EVER attempted this weight. Yes I did try the 43.5 at Stones once and I did complete, right side only at the RKC in April! I am looking forwrad to doing 3x3.
Renegade Row and push-ups
24/5/5x3 & 20 repsx3
This is a great start. I have a 4 mile hike coming up in the next few hours
Friday, May 05, 2006
Circuits
Went to Stanford to do some training and the Division I Rugby Championships were going on. So,safe to say I had a little extra motivation. Only had 25 minutes so had to move strong and quick.
Circuit
Renegade row
24/5/5
Clean and Press (2 kb)
24/5
Pistol
24/2/2
Repeated the Circuit 5 times in under 20 minutes
Finished with 5 sets of 20 push-ups off the 24's
Good, strong, quick
Like the short, intense bouts of exercise
Circuit
Renegade row
24/5/5
Clean and Press (2 kb)
24/5
Pistol
24/2/2
Repeated the Circuit 5 times in under 20 minutes
Finished with 5 sets of 20 push-ups off the 24's
Good, strong, quick
Like the short, intense bouts of exercise
Wednesday, May 03, 2006
Another short outdoor training session
A short circuit of 6 exercises, 3 rounds...15 minutes
1 arm swing
24/10/10
Chin-ups
8x3
Swing Squats
24/8
Clean and Press
24/5/5
Push-ups
20
Snatch
24/5/5
Good workout, quick and fun and a good sweat
1 arm swing
24/10/10
Chin-ups
8x3
Swing Squats
24/8
Clean and Press
24/5/5
Push-ups
20
Snatch
24/5/5
Good workout, quick and fun and a good sweat
Monday, May 01, 2006
Another Great day in the Sun
Well another sunny day,another great KB, sandbag, and bodyweight workout at the Park.
Warm-up
Pull-ups
5x4
superset
Push-ups
40. 30. 20. 10 Ladder
Snatch
24/10/10x5 (100)
Clean and Press
24/8/8x3
Deck Squat
(3 bag sandbag)
5x3
Farmers Walk (Sandbag on Shoulder, 24kg in hand by leg)
1 rep per shoulder walking to and from car, about 50 yards each way).
A good workout, about 25 minutes total time and I felt strong but I need the bigger weights and should receive them late this week. I'd like to start mixing them with the 24 (heavy, moderate/heavy, and moderate weight strength and conditioning workouts.
More of the same tomorrow, just change in exercises
Warm-up
Pull-ups
5x4
superset
Push-ups
40. 30. 20. 10 Ladder
Snatch
24/10/10x5 (100)
Clean and Press
24/8/8x3
Deck Squat
(3 bag sandbag)
5x3
Farmers Walk (Sandbag on Shoulder, 24kg in hand by leg)
1 rep per shoulder walking to and from car, about 50 yards each way).
A good workout, about 25 minutes total time and I felt strong but I need the bigger weights and should receive them late this week. I'd like to start mixing them with the 24 (heavy, moderate/heavy, and moderate weight strength and conditioning workouts.
More of the same tomorrow, just change in exercises
Saturday, April 29, 2006
KBs and the outdoors
got to love it, a nice spring day, a big open field of green grass and your kettlebells. :-) Here I am, alone, no one else on this huge open field. So, I took two bells of the same size, 20kg and decide to do some circuits
Circuit 1
Bear Crawls 20 total steps to 5 Clean and Press (doubles), to 5 Snatch (singles) x3 sets
Wow, this smoked my shoulders and core.
Circuit 2
Renegade Row, push-up, clean and squat...5 reps of each
Another smoker, especially since the core and shoulders were already fatigued from the previous circuit and the fact that yesterday I did pull-ups (20) and Push-ups (80) and then the big Thursday.
Circuit 3
See-saw Press 10/side and Deck Squats 8
Popped out and total time about 20 minutes....
Good, quick, strong and conditioning emphasis.
Circuit 1
Bear Crawls 20 total steps to 5 Clean and Press (doubles), to 5 Snatch (singles) x3 sets
Wow, this smoked my shoulders and core.
Circuit 2
Renegade Row, push-up, clean and squat...5 reps of each
Another smoker, especially since the core and shoulders were already fatigued from the previous circuit and the fact that yesterday I did pull-ups (20) and Push-ups (80) and then the big Thursday.
Circuit 3
See-saw Press 10/side and Deck Squats 8
Popped out and total time about 20 minutes....
Good, quick, strong and conditioning emphasis.
Thursday, April 27, 2006
Girivek Workout
Heavy Day
It has been a while so i controlled the volume. My goal is to come back and do the 3 P workout tomorrow and then a Moderate Snatch and CP workout Saturday. So here is how it went down. 30 minutes
Windmill for warm-up
24/5/5x1
32/5/5x3
Snatch
32/5/5x3
These felt strong and the bell whipped. This is my goal to become more technically sound and work up to sets of 10 with this and conquer the 40kg for the Heavy Day. The 40 is in the mail :-)
Clean and Press
43.5kg/1/1x3 and the second rep down with a PushPress.
This was my first attempt to do so with this weight..any of these. As Rif says it is all easy until its heavy, aint that the truth. But I got it and know the 40 I will be doing 5x5 in a ffew weeks of training...respect skill, respect technique because without you will not be able to accomplish uncommon personal feats.
2 hand Swing, Maxwell tabata style 20seconds work/10 seconds rest for 5 minutes
32/14x10
These felt strong but I need more conditioning work and that is part of my new philospohy, a mix of strength and conditioning done daily. Today was a combination...tomorrow will be a different combo with the strength of the 3 P's and the conditioning of the bear crawls and sandbag deck squats.
Live to fight strong and smart another day!
Stretch later...did some JM and Flex work this week on tuesday and Wednesday
It has been a while so i controlled the volume. My goal is to come back and do the 3 P workout tomorrow and then a Moderate Snatch and CP workout Saturday. So here is how it went down. 30 minutes
Windmill for warm-up
24/5/5x1
32/5/5x3
Snatch
32/5/5x3
These felt strong and the bell whipped. This is my goal to become more technically sound and work up to sets of 10 with this and conquer the 40kg for the Heavy Day. The 40 is in the mail :-)
Clean and Press
43.5kg/1/1x3 and the second rep down with a PushPress.
This was my first attempt to do so with this weight..any of these. As Rif says it is all easy until its heavy, aint that the truth. But I got it and know the 40 I will be doing 5x5 in a ffew weeks of training...respect skill, respect technique because without you will not be able to accomplish uncommon personal feats.
2 hand Swing, Maxwell tabata style 20seconds work/10 seconds rest for 5 minutes
32/14x10
These felt strong but I need more conditioning work and that is part of my new philospohy, a mix of strength and conditioning done daily. Today was a combination...tomorrow will be a different combo with the strength of the 3 P's and the conditioning of the bear crawls and sandbag deck squats.
Live to fight strong and smart another day!
Stretch later...did some JM and Flex work this week on tuesday and Wednesday
Wednesday, April 26, 2006
Head for the hills
Well, today I put on the hiking shoes and the lady, myself and the dog went for a hike.
1.5 hours up the steep hills, some flats and a single track climb...beautiful weather, the loves of my lives! A great day and good for the legs
1.5 hours up the steep hills, some flats and a single track climb...beautiful weather, the loves of my lives! A great day and good for the legs
Friday, April 21, 2006
The Beast Challenge
So I am out in Minneapolis as an assistant RKC (kettlebell) instructor. This is a cool experience and a great opportunity to meet others in the industry and just network and learn an abundance of info.
Today we were presented with the opportunity to take the "Beast Challenge". the Beast is a 48kg (106 #'s) KB. An awesome display of iron. I have never touched nor seen in person this hunk of iron, until today. I took the challenge,
First up, the Pull-up. This is the exercise I know I can do. I failed by the hair on my chin. I rushed and I knew it and Rif and Monica called it...how goofy of me...bummed
Next: Pistol. Ok, I am strong in these for sure, but I failed with the 96 a few wweeks back. So, I created as much tension as possible and pulled myself down struggling to hold my position and I made it...now up and this was a struggle and I made it, although barely.
1 pass, 1 fail
Last: The Military press
This one by far is the most difficult! I have pressed the 40 but never anything heavier without a jerk! I cleaned it which was feat un too its own. A boom it was up and I was done
2 pass, 1 fail and I missed being a part of the exclusive club! But I will be back and Know I can do it and will do it
So, day one done!
Today we were presented with the opportunity to take the "Beast Challenge". the Beast is a 48kg (106 #'s) KB. An awesome display of iron. I have never touched nor seen in person this hunk of iron, until today. I took the challenge,
First up, the Pull-up. This is the exercise I know I can do. I failed by the hair on my chin. I rushed and I knew it and Rif and Monica called it...how goofy of me...bummed
Next: Pistol. Ok, I am strong in these for sure, but I failed with the 96 a few wweeks back. So, I created as much tension as possible and pulled myself down struggling to hold my position and I made it...now up and this was a struggle and I made it, although barely.
1 pass, 1 fail
Last: The Military press
This one by far is the most difficult! I have pressed the 40 but never anything heavier without a jerk! I cleaned it which was feat un too its own. A boom it was up and I was done
2 pass, 1 fail and I missed being a part of the exclusive club! But I will be back and Know I can do it and will do it
So, day one done!
Wednesday, April 19, 2006
20 minutes
Ok, decided to put myself through a complete workout with Kettlebells, bodyweight and my friend the snadbags. 20 minutes for an ass kicking.
KBS
Clean
24/10/10x3
superset with Presses
24/10/10x3
rested no more than 30 seconds between rounds. This rocked, the weight feels very easy but with minimal rest it adds up :-)
Bodyweight
Chinups superset with Push-ups
8 and 25 x3
again 30 seconds or less rest between rounds
Sandbags
Deck squats with (3 bags within the one)
3x3
OH my were these tough. I struggled to make it up and even gave myself a small fat lip...lol but I did it. Repeat after me abs, hips, legs and cardio blast
Love it, love the short intense bouts of great exercise. Will do this again!
KBS
Clean
24/10/10x3
superset with Presses
24/10/10x3
rested no more than 30 seconds between rounds. This rocked, the weight feels very easy but with minimal rest it adds up :-)
Bodyweight
Chinups superset with Push-ups
8 and 25 x3
again 30 seconds or less rest between rounds
Sandbags
Deck squats with (3 bags within the one)
3x3
OH my were these tough. I struggled to make it up and even gave myself a small fat lip...lol but I did it. Repeat after me abs, hips, legs and cardio blast
Love it, love the short intense bouts of great exercise. Will do this again!
something
Ok, with moving I have been lifting a lot of big boxes, etc. and that has been a majority of my working out. So, I decide to do something!
Windmill
24/5/5x3 (non stop, side to side)
Snatch
24/15/15x3
Pistol
24/2/2x3
Pull-ups
5x4
felt weak, but accomplished something :-)
Windmill
24/5/5x3 (non stop, side to side)
Snatch
24/15/15x3
Pistol
24/2/2x3
Pull-ups
5x4
felt weak, but accomplished something :-)
Thursday, April 13, 2006
Sandbag intervention, day 1
A new toy has arrived, let the games begin. I liked the training but need to learn how to use it (skill, technique), so I played and got a fantastic workout!...More to come
Circuit 1
Overhead Squat (1 arm)
3, 4, 5 (per side)
1 Arm Military Press
5x3 (per side)
Windmill
5x3 (per side)
Circuit 2
Cleans (2 hands)
10x2
1 arm swing
8x3 (per side)
Snatch ( 2hands)
3 total ( I did not feel comfortable with the displacement of the sand bags within the bag, so I decided to do some reading and talk to the master himself for tips on how not to get bonked in the head)
Circuit 3
Pistol ( bag across shoulders)
1x3 (per side)
TGU
5 (zercher style)
5 (1 arm, per side)
5 ( 1 shoulder, per side)
Deck Squat
5x3
Circuit 1
Overhead Squat (1 arm)
3, 4, 5 (per side)
1 Arm Military Press
5x3 (per side)
Windmill
5x3 (per side)
Circuit 2
Cleans (2 hands)
10x2
1 arm swing
8x3 (per side)
Snatch ( 2hands)
3 total ( I did not feel comfortable with the displacement of the sand bags within the bag, so I decided to do some reading and talk to the master himself for tips on how not to get bonked in the head)
Circuit 3
Pistol ( bag across shoulders)
1x3 (per side)
TGU
5 (zercher style)
5 (1 arm, per side)
5 ( 1 shoulder, per side)
Deck Squat
5x3
Wednesday, April 12, 2006
Video workout
Ok, was going to be a day off but while doing some house cleaning/organizing I came across a great Ashtanga video. So, I said what the hay and decided to pop it in the ole VCR and give it a run.
The Ashtanga is a systematic approach to the Vinyasa class I have been doing at Yoga Source in Palo Alto. Instead of a variety of combos, the tape uses a series taht builds on each pose with a huge emphasis on breathing and flowing. I liked the system because with each rep I found improvement! This really allowe dme to focus on my strengths and weaknesses to improve each pose. However, for a good stretch and active recovery this was a great workout and vert effective for 60 minutes of good relaxation.
I can really tell how Yoga is carrying over to my KB ability. Especially notable yesterday while playing around with the overhead stots press and squat and just how much better my ROM and stability have become.
Love it all
The Ashtanga is a systematic approach to the Vinyasa class I have been doing at Yoga Source in Palo Alto. Instead of a variety of combos, the tape uses a series taht builds on each pose with a huge emphasis on breathing and flowing. I liked the system because with each rep I found improvement! This really allowe dme to focus on my strengths and weaknesses to improve each pose. However, for a good stretch and active recovery this was a great workout and vert effective for 60 minutes of good relaxation.
I can really tell how Yoga is carrying over to my KB ability. Especially notable yesterday while playing around with the overhead stots press and squat and just how much better my ROM and stability have become.
Love it all
Tuesday, April 11, 2006
Just a KB kinda day
Just not in the mood and a little tired from all the house stuff happening, but had to do something. So, here it goes.
Renegade Row/Guard Press
24/5/5 & 24/10/10 x5
Easy circuit and I like the gurad press, not something I would do normally but in playing around with my workouts I found this a fun break from the norm. Heck, the combo stills get the HR up and are great counterbalance exercises.
Clean and Squat
24 (2)6/6x5
Good sweat, nice and strong flow and another good HR exercise combo. No presses since my shoulders are just fatigued from painting, moving boxes (great farmers walk practice, lol), etc.
2 hand Swing
43.5/15
43.5/10x2
Just a good finish but by now I am mentally out of it! I am just glad to get something in and I have to do something light tomorrow since I flubbed today...maybe pistols and pull-ups
Renegade Row/Guard Press
24/5/5 & 24/10/10 x5
Easy circuit and I like the gurad press, not something I would do normally but in playing around with my workouts I found this a fun break from the norm. Heck, the combo stills get the HR up and are great counterbalance exercises.
Clean and Squat
24 (2)6/6x5
Good sweat, nice and strong flow and another good HR exercise combo. No presses since my shoulders are just fatigued from painting, moving boxes (great farmers walk practice, lol), etc.
2 hand Swing
43.5/15
43.5/10x2
Just a good finish but by now I am mentally out of it! I am just glad to get something in and I have to do something light tomorrow since I flubbed today...maybe pistols and pull-ups
Friday, April 07, 2006
Yoga, deep skill
Ok, so I just dig this stuff. I like Vinyasa but the lack of continuity between classes makes learning the deeper skill more difficult so I want to try my hand at Ashtanga. I really would like to progress further with my strength and flexibility. The one skill I am getting better at is the breathing and allowing my body to flow/move with the breathe. This is very important. I do realize that some of the postures/poses are much better but some I am struggling with.
All week I have been a little on edge so it was nice to quiet the mind and body, let go and relax. With so much going on and so much inthe chute I needed to be peaceful and relaxed...achieved!
All week I have been a little on edge so it was nice to quiet the mind and body, let go and relax. With so much going on and so much inthe chute I needed to be peaceful and relaxed...achieved!
Thursday, April 06, 2006
Traditional Girivek Approach
I decided to do a true Russian Girivek workout, if I read Pavels RKC book correct
Clean and Jerk (press instead) and snatch
Windmill
32/5/5x3
Nice warm-up, very strong/stable
Clean and PRess
32/5/5x5
Initial I did not think I was strong today, but no probs with this weight/workset
Now The big one, it has been a while since I did reps
Snatch
24/20/20x3
The first set no transfer but sets 2 and 3 I transfered after the 10th rep. These were strong but I felt the fatigue. I moved some furniture earlier in the day and I could tell I had done some 'farmers walks'...lol
My heart reach around 210 to 216 after the third set but dropped 60+ beats in one minutes
Janda
24/5x3
Clean and Jerk (press instead) and snatch
Windmill
32/5/5x3
Nice warm-up, very strong/stable
Clean and PRess
32/5/5x5
Initial I did not think I was strong today, but no probs with this weight/workset
Now The big one, it has been a while since I did reps
Snatch
24/20/20x3
The first set no transfer but sets 2 and 3 I transfered after the 10th rep. These were strong but I felt the fatigue. I moved some furniture earlier in the day and I could tell I had done some 'farmers walks'...lol
My heart reach around 210 to 216 after the third set but dropped 60+ beats in one minutes
Janda
24/5x3
Wednesday, April 05, 2006
Light and Quick
10 minutes, all I had and I decided to play around with the overhead squat, KB style.
Overhead Squat
12kg/5/5x1
16/5/5x2
I figured this out. If I put my hand out infront of my body as if I am reaching out to touch somebody, I really balance myself and get into a full, stable squat and I think I can do a 24kg. Felt really, strong
Chin-ups
5x3 (bodyweight)
Simple and easy...just playing around
Overhead Squat
12kg/5/5x1
16/5/5x2
I figured this out. If I put my hand out infront of my body as if I am reaching out to touch somebody, I really balance myself and get into a full, stable squat and I think I can do a 24kg. Felt really, strong
Chin-ups
5x3 (bodyweight)
Simple and easy...just playing around
Saturday, April 01, 2006
Active Recovery with the KBS
Just a light workout! Body is pretty tight and satisfied with the weeks training. So, active recovery day
2kb TGU
12kg/2/2x2
These felt really good especially as I progressed in reps and warmed up! I want to continue this exercise...great for movement in general, learning how to flow and move around the resistance
Superset of Renegade rows and Seesaw Press
24/5/5 & 24/8/8 x3 total sets
Overall a quick 15 minutes of good work. Have to move some furniture today and just wanted something to get me going!
Cannot wait for the sandbag
2kb TGU
12kg/2/2x2
These felt really good especially as I progressed in reps and warmed up! I want to continue this exercise...great for movement in general, learning how to flow and move around the resistance
Superset of Renegade rows and Seesaw Press
24/5/5 & 24/8/8 x3 total sets
Overall a quick 15 minutes of good work. Have to move some furniture today and just wanted something to get me going!
Cannot wait for the sandbag
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