2008/12/30 - Another little step forward

When I played with the AKC fitness protocol before I cheated by never doing the levels requiring only 30 seconds of rest between sets. This time around I've been able to maintain my discipline and I'm following the protocol exactly as designed. In my current 4x7 I've been using the protocol on my high intensity days and have gone from level 1 - 3. Today I upped it a bit and did a level 4 workout. The session went like this:

Joint mobility

16kg / 2 minutes work / 30 seconds rest of:

Push Press: 16/16

Half Snatch: 10/10

Long Cycle Push Press: 10/10

I followed this with a high intensity day circuit from the BWER program:

4 x through the following in a Superset format:

Quad Squats, Spinal Rocks, Leg Swoops, Jump Squats

Swing (24kg): 10/10

Compensatory cool-down

Today's AKC session showed me that something I've been doing lately is definitely working. I didn't find the 30 second rest periods much of a hassle and made the required rep range for the sets quite easily. From what I've been reading about the 4x7 protocol it might be the waving intensity used in the protocol that is making the difference. If I look at my log for the past 20 or so days I have been making very rapid progress not only in terms of endurance but also strength. Even the body-weight circuit went better today than the first time I did it and this was only the second time through the circuit. Thanks to Scott Sonnon for a great protocol and for Adam and Ryan for bringing us the body-weight version of the 4x7 protocol.

My next kettlebell session will be down at Ballito! We're leaving on the second for a week at the coast. In the meantime, HAPPY NEW YEAR to everyone!

2008/12/29 - Moderate day and more body-weight work

My current 4x7 is nearing its end and the next one will definitely consist of a combination of kettlebell and body weight exercises. In my session today I selected a recommended moderate day circuit from the BWER ebook to do in conjunction with some kettlebell presses. The session went like this:

Joint mobility

Yaw Press (24kg): 5 x 5/5

4 Circuits of the following with 1 minute rest between exercises:

Hand Press

Table Transition

Supported 1 legged Squat

Compensatory cool-down

The hand press is a great exercise and I can feel that my shoulders got a good workout. The table transition was fairly easy but still challenging because I'm a pretty big guy and the movement feels a bit awkward. The 1 legged squats were a bit of a nightmare and I can feel that I'm going to have to put a lot of work in to be able to get to a full pistol in the foreseeable future. Then again, I've noticed that the incremental progression inherent to CST training methodologies often get you to do movements you thought impossible fairly quickly. Hopefully this is also the case with the ever elusive pistol.

2008/12/28 - Low intensity day

Today I worked through the intermediate level of Intuflow followed by the compensatory Prasara flow from the Body-Weight Exercise Revolution program (BWER from now on).

The flow is relatively short and simple and quite enjoyable to do. I am just finding the transitions between the shoulder pose and plow quite problematic so for now I'm using my own improvised transitions. Hopefully as my body adapts and becomes looser I'll be able to perform the transitions properly.

2008/12/26 - Review: Body-weight exercise revolution

I've been training with kettlebells for just over a year now and have had some amazing results. Many years ago when my exclusive training modality was Shaolin Kung Fu I only used a wide variety of body weight conditioning methods. Unfortunately over the years various injuries and just the general contingencies of life got the better of me and got me to a place of being fat, lazy and pretty immobile. Over the past year kettlebells, Intu-Flow and Prasara yoga started giving me back some of my lost physical abilities. For the past few months I've been wanting to incorporate some body weight methods into my training but I simply did not know where to start or how exactly to incorporate these methods into my current training schedule. This all changed with the release of Ryan Murdock and Adam Steer's Body-Weight Exercise Revolution ebook.

The ebook package produced by these two RMAX coaches is really an excellent investment in your general fitness and long term well-being. The ebook is truly comprehensive and does an excellent job of introducing and explaining the 4x7 protocol as well as providing programs for specific purposes such as fat loss, hypertrophy and general athleticism, amongst others. In addition, the ebook includes links to video clips of all the circuits as well as a joint mobility warm-up and a compensatory Prasara yoga flow.

One aspect of the package that I find especially valuable is that it is not just about more sets or more reps but rather about increased movement sophistication. This implies that you can have a far tougher workout in the same amount of time by changing the complexity of the movements rather than extending the session by increasing reps or sets. This of course also trains the neurology to adapt to greater complexity and sophistication.

The science behind the program is sound and draws on some of the cutting edge information in the fitness industry when it comes to not only cosmetic changes but also strength, fat loss, and just general healthy training for an extended training career.

Having said all that probably the most amazing aspect of the protocols presented is that you don't need ANY equipment apart from your own body. Once the information has been integrated you can get fit, strong and lean anywhere without having to pay a cent in gym fees. If you really want to learn how to use your own body maximally I would highly recommend making this small investment into your own health, fitness and well-being. I'm convinced that nobody who tries these methods will be disappointed in what is delivered.

For more information or buying the program please visit http://www.bodyweightexerciserevolution.com/

2008-12-26 - A level up and adding some body-weight circuits

I stepped up my work with the AKC protocol one more level today and also decided to add in a body-weight circuit from the new Body-Weight revolution 4x7 program. I've been wanting to add some body-weight work into my training for a while now but wasn't really sure what to focus on or how exactly to structure my sessions. The new ebook gave me some great ideas and I implemented some of them today. The session went as follows:

Joint mobility

16kg / 2 minutes work / 1 minute rest:

One Arm Jerk: 16/16

Snatch: 16/16

Press: 12/12

4 times through the following circuit in a superset fashion:

Quad Squats, Spinal Rocks, Leg Swoops, Jumping squats

Swing (32kg): 10/10

Compensatory cool-down

The body-weight work is quite intense and I can feel that my body is not used to it. I didn't experience much endurance problems; it was more of a matter of doing the movements properly. This is sure to introduce a whole new level of learning and I'm sure it will add a lot to my general fitness and especially movement potential.

2008/12/25 - Christmas discipline

Gladly my discipline stuck around even though it is Christmas day and I put in a quick session before lunch. This is what I did:

Joint mobility

Jerk (32kg): 3 x 5/5

Snatch (32kg): 2 x 5/5

Swing (32kg): 10/10

Compensatory cool down

Merry Christmas to all!

2008/12/24 - I did it again

Yes, it's that time of the year again where my poor credit card gets a solid pounding. Apart from buying lots of Christmas presents for others I bought myself (thus far) two big presents namely Scott Sonnon's Tacfit program and Coaches Murdock and Steer's Body Weight revolution 4x7 program.

Sonnon's program is huge and is based around an ebook and 26 video clips demonstrating the various circuits. The program uses body weight, kettlebells, clubbells and sandbags for physical preparation for tactical responders. Given the sheer size of the program I haven't looked at much of it yet but it looks pretty good so far. A full review will probably follow in the new year.

The body weight revolution program is really good. It also includes and ebook and some clips demonstrating various body weight circuits and a compensatory flow. What is really cool about it is that it also thoroughly explains the 4x7 program and various specific uses of it like functional hypertrophy, strength, fat loss and general athleticism. This program will play a big role in my training early in the new year (obviously combined with the bells).

Today being my low intensity day I did some Intuflow and the body weight 4x7's compensatory Prasara flow. It is a really nice flow that will work even for relative newbies to Prasara. The flow is not as complex (or difficult) as some of the original Prasara flows but it works all the right areas nicely. Don't get me wrong; it is not easy but in my experience just a bit easier than the A or B flows. Good stuff.

Now all I need is some clubbells and I might be sorted until next December. I just need to see how much more I can squeeze out of the long suffering credit card.

Happy holidays to all of you reading my blog!

2008/12/22 - Just a short session

My body felt a bit tired after yesterday's snatches so I chose to just go once through the AKC fitness protocol. The result was a pretty easy session that didn't really feel like much work.

Joint mobility

16kg / 2 minutes work / 90 seconds rest

Push Press: 16/16

Half Snatch: 10/10

Long Cycle Push Press: 10/10

Swing (24kg): 20/20

Compensatory cool-down

My next session with the bells will be on Christmas day; now it's a matter of seeing if I have the discipline to train on the day.

2008/12/21 - Snatching the 32kg

In keeping with my strength focus on the moderate days I decided to try something I haven't done yet - snatching the 32kg bell. I have jerked and pressed the 32kg before but have always been nervous of snatching it. I wasn't fully sure that I would be able to control the lockout at the top but decided that I'm going to have to find out at some point. This is how the session went:

Warm up

Snatch (32kg): 5x5/5

Front squat (16kg + 24kg): 4x5

Swing (32kg): 10/10

Compensatory cool-down


The 32kg felt pretty heavy in the snatch sets but I controlled it well and my form was solid. There is no way I'll be able to go for longer sets with the 32 at this point but I'm sure it will have a positive impact on my work with lighter bells. Having worked with this weight today I also have developed an even greater appreciation of what it must take to snatch the bell for a 10 minute set - awesome stuff!

2008/12/18 - One small step

Today I decided to take a small step forward by dropping 30 seconds off my rest periods. I started the protocol with 2 minute rest periods and am now down to 1,5 minutes (90 seconds). Here is the session:

Joint mobility

2 minutes work / 1,5 minutes rest / 16kg

One Arm Jerk: 16/16

Snatch: 16/16

Bottoms up clean: 14/14

One Arm Jerk: 16/16

Snatch: 16/16

Press: 10/10

Cool-down

The 30 seconds less rest didn't seem to make much difference. I suspect rest periods will only really become an issue when they are 1 minute or 30 seconds long or when the length of my sets start increasing.

2008/12/17 - Low reps

In my current 4x7 I'm trying to keep the cardio impact as low as possible on my moderate day. The focus is on strength using some classic exercises like jerks, presses, squats and snatches. Although strength focused I'm still using GS style technique rather than high tension methods. My session today went like this:

Joint mobility

Yaw Press (24kg): 5x5/5

Snatch (24kg): 5x5/5

Front Squat (16kg + 24kg): 3 x 5

Swing (32kg): 10/10

Compensatory cool-down

The Yaw press is an interesting military press variation that I found being demonstrated by Scott Sonnon on Youtube. I can definitely see how the movement pattern can have carry over effects for martial arts power generation. Here's the clip of Scott teaching the Yaw Press:

2008/12/14 - Training in the heat

Wow, it's seriously hot and humid here today. We're having people over this afternoon so I decided to train early today. The heat really kicked my butt but it was great to work up a good sweat. Here is the blow by blow:

Joint mobility

2 minutes work / 2 minutes rest / 16kg

Push Press: 16/16

Half Snatch: 10/10

Long Cycle Push Press: 10/10

Push Press: 12/12

Half Snatch: 10/10

Long Cycle Push Press: 10/10

Swing (24kg): 20/20

Compensatory cool-down

2008/12/13 - Strength focus

Training has been smooth and consistent this week. The past two days had a joint mobility and compensatory yoga focus. Today's focus was on low rep strength work. My left shoulder felt really good today so I was debating whether I should test myself a bit with the 32kg or stick to 24kg. I eventually chose to go with the 32kg. The session went like this:

Joint mobility

One Arm Jerk (32kg): 5 x 5/5

Kettlebell front squat: (16kg + 24kg): 4 sets of 5

Swing (32kg): 10/10

Compensatory cool-down

It was a good session. The 32kg is beginning to feel quite nicely under control.

2008/12/10 - Making it official

I intended to start my first post IKFF 4x7 on October 30th. I of course injured my left shoulder about three days in, which resulted in a bit of erratic training over the past few weeks. Thankfully the left shoulder is now pretty much back to normal. Today is thus the official launch of my next 28 day cycle.

The goal of this cycle is two-fold; strength building on the moderate days and building general fitness and endurance on the high intensity days. I initially planned on working with the 32kg on the moderate days and the 24kg on the high days. In order to allow the left shoulder to fully mend I've decided not to push my luck and stick mainly to the 16kg and 24kg. I'll leave the heavier stuff for my next cycle (maybe). Since I cheated the previous time I used the AKC fitness protocol I'm going to make extensive use of it on the high intensity days. The plan is to really work towards getting through all 20 levels properly rather than jumping around like I did before.

I started the cycle off today with a high intensity day which went as follows:

Kettlebell joint mobility work

All of the following with the 16kg / 2 minute sets with 2 minute rest periods

One Arm Jerk: 16/16

Snatch: 16/16

Press: 10/10

One Arm Jerk: 16/16

Snatch: 16/16

Press: 10/10

Swing: 2 x 10/10 x 24kg

Kettlebell specific cool-down

I enjoyed the session thoroughly. The 16kg is feeling VERY light so I've definitely gained strength in the past month or so.

2008/12/09 - Another session

The past two days were focused on Intuflow and Compensatory stretching. On my no- and low- intensity days I still do Intuflow and on the low day I add the kettlebell compensatory cool down movements as my yoga practice. On my kettlebell days I now do the kettlebell specific mobility movements as the warm-up and the compensatory stretches as my cool-down. I have noticed some significant changes in my mobility since starting with the kettlebell specific warm-up and cool-down; even more so than what I got from Intuflow. I guess it is because these moves specifically target the areas of the body that get too tight due to extensive work with kettlebells. One result of the greater mobility is that I now rest comfortably in the rack position because I can actually find my hip bone with my elbow. I noticed today that the position actually feels very comfortable and the bell is really projected strongly off my hip bone when doing jerks - YES!

My left shoulder is also feeling a lot better. I still experience the occasional stab of discomfort but nothing compared to what it was like a couple of weeks ago. Here is today's session:

Kettlebell specific warm-up

One Arm Jerk (24kg): 8x1 minute sets (4/4) @ 8 rpm

Front squat (16kg + 24kg): 3 sets of 5

Swing (32kg): 10/10

Kettlebell specific compensatory stretches

2008/12/06 - Short and simple

I felt like some slightly longer sets today after the last few weeks' short sets (1 or 2 minutes only). Here's the result:

Kettlebell specific warm up

One Arm Jerk (16kg): 7 minutes @ 8 rpm: 28/28

Snatch (16kg): 4 minutes @ 12 rpm: 24/24

Swing (24kg): 20/20

Kettlebell specific cool down

That's it! Hope everyone is enjoying the weekend. Now, back to Call of Duty 4.

2008/12/04 - A good moderate day

For the last few weeks I've trained with the 32kg bell on the right and the 16kg left. As was to be expected my body started behaving strangely after a few days of this. I could feel some serious imbalances coming so today I decided to meet in the middle and use the 24kf on both sides. It felt really great and I feel a lot more balanced after this session than I've been feeling lately. Here is what I did:

Kettlebell specific joint mobility

One Arm Jerk (24kg): 8 x 1 minute sets (4/4) @ 8rpm: 64

Front Squat (24kg): 4 x 5

Swing (32kg): 10/10

Kettlebell specific compensatory stretches

2008/12/01 - High intensity

I've been pretty lazy lately. Work is quite hectic at the moment but at the same time I'm starting to slide into holiday mode - quite a mismatch between my internal dynamics and the demands of the outside world. Since I cannot skip work my training has been the area taking the brunt of my laziness. Luckily I got off my butt today and got a session in. I did the following:

Kettlebell specific joint mobility

2 minute work / 2 minute rest

One Arm Jerk (24kg Right / 16kg Left): 12/12

Snatch (24kg Right / 16kg Left): 12/12

Clean (24kg Right / 16kg Left): 10/10

One Arm Jerk (24kg Right / 16kg Left): 12/12

Snatch (24kg Right / 16kg Left): 12/12

Clean (24kg Right / 16kg Left): 10/10

Swing (24kg): 15/15

Kettlebell specific cool down / compensatory stretches

I'm happy to report that the joint mobility and cool down is getting a lot smoother and is not taking as long as the first time I did it. I've also noticed that the movements are already having a positive impact on my mobility. I suspect this has more to do with the cool down than the joint mobility since the latter is somewhat similar to Intu-Flow whereas a lot of the stretches I have not been doing for a while (and some I've never done before).