Friday, July 16, 2010

A quick update

Now that the World Cup is over I might actually blog again from time to time. I haven’t stopped training; in fact, it has been business as usual but I didn’t really feel motivated to put my sessions up on the blog. For the last couple of months I’ve been training 4 to 5 times per week. Most of my sessions entailed kettlebell biathlon, some swings and a bit of light body weight work. I’ve recently decided to allow a little bit more variety into my schedule as well as slightly more rest days. This is due to an ever increasing awareness of what exactly my training goals are. In simple terms this is why I train:

1. To enjoy training

2. To feel healthier, fitter, stronger, and more agile/mobile

3. To achieve a sense of comfort with the basic kettlebell lifts

4. To achieve rank in biathlon and StrongSport™

As you can see the ranking aspect is last on the list. The reason for this is that I’m not planning on competing in kettlebell sport or StrongSport™. I am just intending on using these modalities for my general fitness goals because I believe that it is an efficient, healthy and sustainable way of reaching my goals. My plan is to do two sessions a week focusing strictly on biathlon in a timed set format. The other two days will be variety days. The two variety days will still focus on exercises that will facilitate success in the biathlon but will follow a much more flexible format than the formal GS days. In essence I will choose exercises based on what I feel like. I might even use the Gym Movement protocol to select exercises.

Here are my two most recent sessions:

2010-07-15

2x20kg Jerk: 3 minutes @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

16kg Snatch: 5 minutes @ 14rpm

20kg Swing: 30/30

2010-07-16

All of the below with 2 minutes rest between sets:

20kg OAJ: 2 minutes @ 10rpm

24kg OAJ: 2 minutes @ 10rpm

32kg OAJ: 2 minutes @ 8rpm

20kg Clean: 2 minutes @ 12rpm

24kg Clean: 2 minutes @ 12rpm

32kg Clean: 2 minutes @ 9rpm

Friday, June 18, 2010

There’s a reason why they call them Jerks

Nobody likes jerks, and that includes me. The Snatch used to be my nemesis when I was still training OAJ’s. Now that I’m training proper Jerks the Snatch is starting to feel like a walk in the park. At the moment my focus is on simply mastering the Jerk technique. I've decided not to use my Jerk sets as a conditioning tool just yet. That will obviously come later once I actually feel a bit more comfortable with the technique. The past week’s training went like this:

2010-06-14

2x20kg Jerk: 2 minutes @ 8rpm

2x20kg Jerk: 2 minutes @ 7 rpm

16kg Snatch: 6 minutes @ 12rpm

24kg Swing: 20/20

2010-06-15

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 6 minutes @ 12rpm

24kg Swing: 20/20

2010-06-16

2x20kg Jerk: 1 minute @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

16kg Snatch: 7 minutes @ 12rpm

2010-06-17

2x20kg Jerk: 5x1 minute work / 1 minute rest @ 6rpm

16kg Snatch: 6 minutes @ 12rpm

24kg Swing: 20/20

2010-06-18

2x20kg Jerk: 5x1 minute work / 1 minute rest @ 7rpm

16kg Snatch: 6 minutes @ 12rpm

32kg Swing: 20/20

I’m pretty happy with the progress I’m making with the Snatches. With the Jerks, not so much. Luckily I’m learning that patience is not a bad thing. One interesting by-product of my current way of training is that my strength and endurance are increasing in surprising ways. I started my current cycle doing 20kg swings (about 2 months ago). I worked up to 30 reps per hand and then switched to the 24kg. The 24kg bell felt about the same as the 20 so I could easily maintain the same rep range. Tonight, just for fun, I swung the 32kg bell and I managed an easy set of 20 reps on the left and then 20 reps on the right. I didn’t expect the 32kg bell to feel this easy but it did. Now the Jerks just need to start feeling easy as well!!! 

Friday, June 4, 2010

This week’s training

My training schedule for the week looked like this:

2010-05-31

2x20kg Jerk: 4 minutes @ 6rpm

16kg Snatch: 5 minutes @ 12rpm

20kg Swing: 20/20

Body weight work

2010-06-01

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 5 minutes @ 12rpm

20kg Swing: 30/30

Body weight work

2010-06-02

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 6 minutes @ 12rpm

24kg Swing: 25/25

Body weight work

2010-06-03

2x20kg Jerk: 3 minutes @ 7rpm

16kg Snatch: 5 minutes @ 12rpm

24kg Swing: 20/20

Body weight work

2010-06-04

2x20kg Jerk: 3x1 minute on / 1 minute off @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 5 minutes @ 12rpm

Body weight work

I’m feeling pretty comfortable with this week’s sessions. My 4 minute Jerk set on Monday night was the best so far. The rest of the week, in keeping with my “steady state” approach, I kept things pretty consistent. Tonight’s session was slightly different though because I chose to cut out the fatigue component of the Jerk sets in order to focus mainly on technique. More next week. 

Wednesday, June 2, 2010

Some thoughts on steady state training

In his book “Building the Gymnastic Body” Coach Chris Sommer states that steady state training is one of his favorite training protocols for developing high level gymnastic abilities. In essence the protocol involves selecting a few skills you would like to master and then training these for extended periods of time; anything from a few weeks to a few months. Rather than constantly trying to increase the volume, intensity or density you simply stick to an exercise in exactly the same format for weeks on end. This process continues until you are totally comfortable with your performance. In fact, the exercise or skill must feel almost too easy before anything is added.

Given the ADD suffered by most modern people this approach seems almost ludicrous. Who would want to do the same thing day in and day out without adding any variety? Also, a lot of the fitness programs buyable on the web these days are all about high intensity and endless variety. The fact that so many of these programs exist is a testimony to people’s willingness to buy them. Essentially the search for variety leads to something like the following scenario:

I did three weeks of method X and it rocked. Now my body needs some bulking up so I’ll focus on a four week hypertrophy program. Thereafter I need to do six weeks of power yoga to sweat out toxins and get supple. Then I need to…etc.

When I first started training with kettlebells I had a similar attitude and approach. I did a bit of ETK, then AOS, then some EDT and eventually even a tad of GS. The main thing that happened to me was that I got injured and didn’t build any kind of really useful skills with the bells. Every day had to be a PR, had to be more intense, had to make me feel more blasted than the previous day. Yea, if you don’t feel like puking you haven’t achieved anything!!!

For some reason in the last few months my approach has shifted. I don’t know if the fact that I recently turned 40 played a role but for some reason I started thinking more in terms of the long view. I would like to be able to train and be healthy until I eventually leave this planet (I mean by dropping dead, not in a spaceship). In order to achieve this long term goal I have come to the conclusion that I need to slow down, way down! This is exactly where steady state training comes in. At the moment I’m not pushing myself hard very often. I’m perfectly happy to do the same sets with the bells day in and day out up to the point where the process just becomes too ridiculously easy. Since I’ve adopted this approach I’ve noticed an interesting phenomenon occurring. For a while I stay steady at a certain set length and then suddenly a little leap takes place that takes me to another level. This little quantum leap is usually quite unexpected and spontaneous. It is as if the more I slow down the faster I move. Go figure! 

What does this mean for kettlebell training? Let me give a practical example. Let’s say you are a pretty de-conditioned individual aspiring to get fit and develop some skill in kettlebell lifting. You decide that your avenue towards achieving your goal will be based on Girevoy sport, specifically the biathlon. In terms of a steady state model this might mean that you do the following in your first session:

2x16kg Jerk: 2 minutes @ 6 rpm

16kg Snatch: 4 minutes @ 12rpm

16kg Swing: 10/10

Now, just keep doing this. You managed to do it once so try and do it 4 – 6 times per week. At some point this will feel too easy. For some people who adapt quickly this may mean after 1 week of training, for others it might be a month. Once you reach that point add 1 minute (or even 30 seconds) per set. Do this until it becomes too easy yet again (and then stick to it for another week or so). Once you achieve this level of patience progress will seem to happen almost automatically.

In my mind the steady state model can be effectively married to the various protocols of the AKC/WKC. One example would be to apply the steady state model to the AKC/WKC’s approach to GS. First and foremost you need to start with a light bell (or bells) and decide on the length of a set (2 minutes, 5 minutes, etc.). Keep working your sets for this timeframe for quite a while. At some point this WILL get easy. Once it does the next step would be to either do slightly more reps in the same timeframe or to extend the length of the set. If you stay with this process long enough 10 minute sets will eventually become too easy. At that point you might be ready to grab a slightly heavier bell.  Just don’t ever rush ahead. The slower you move, the faster you will progress!

OK, I guess that it is time to end my ramblings. The essence of the steady state approach in my mind is the idea that you don’t need to constantly bust out of your comfort zone. Rather allow yourself to get totally immersed in your comfort zone (it is comfortable after all). If you keep doing this you will notice that your comfort zone expands. Wit every passing week your comfort zone will get bigger until, eventually, you will be pretty much comfortable with anything.

Perhaps you may find what I’ve said to be too theoretical. What about the practicalities. Well, I can assure you that my comfort zone has been expanding in terms of what I’m capable of with the bells. More importantly, I’m feeling a hell of a lot better. For almost two years I’ve been using all kinds of methods to try and get over some old injuries. I’ve tried joint mobility, stretching, trigger point work, a chiropractor, blah, blah, blah! Now that I’ve slowed down I don’t even warm up before my training. I just do Jerks, Snatches and Swings and am usually done in 30 minutes or so. Weirdly enough a LOT of my old aches and pains are dissolving without any apparent reason. For me, that’s enough!

Enjoy your training!!!

Tuesday, June 1, 2010

Interview with Catherine Imes

Catherine Imes is a Master Coach and Master Trainer with the World Kettlebell Club under Head Coach Valery Fedorenko.  She is the first USA Born Master of Sports.  She has coached several athletes across the Globe to an advanced ranking including MSWC, MS, and CMS.

Catherine has kindly agreed to answer some of my questions about the future of kettlebells for both general fitness, strength and conditioning and traditional Kettlebell sport. 

Me: How do you see the future of kettlebell lifting (or how would you ideally like to see it evolving)?

CI:  I see more people integrating it into their existing training.  I also see more folks adopting it as their primary training source.  I think many folks are coming around to the power of simplicity for fitness and health especially given the complex nature of our daily lives.

Me: The AKC/WKC first became famous due to the focus on kettlebell sport and the guiding wisdom of Valery Fedorenko. As those in the kettlebell game knows this is all about proper technique, sustainability and timed sets. How is this relevant for the ordinary arm-chair fitness enthusiast?

CI: First and foremost it is relevant for safety.   If you can’t safely do something several days a week, it’s probably not a relevant fitness avenue.  Secondly, focusing on technique builds very good body awareness.  This is important for everyone.  It may be most important for folks that are older as it will improve their general movement and coordination in their day to day activities.

Me: The AKC/WKC later introduced what is known as the “fitness protocol.” What exactly is the purpose of this protocol and does it in any way translate into later success in kettlebell sport?

CI:  The purpose is to provide a protocol for everyone from beginning lifters (who may be de-conditioned) to advanced athletes who are looking for a short workout to stay in shape for their sport.  I think the protocol is a great way to prepare someone for Kettlebell Sport.  It is not as overwhelming as sport training, but it provides a great foundation since there needs to be an adherence to pace and duration.

Me: A lot of people have been following poor training regimens for years. Others have simply never been into any form of exercise program. One can thus expect a lot of people to start kettlebells with a history of injuries, poor mobility, etc. What are your thoughts on kettlebell training for rehabilitating the effects of injuries or a sedentary lifestyle? 

CI: It can rehabilitate if you start slowly and light. But, if you start out with a focus on numbers, you’ll likely expose any weakness or pre-existing injury.  In terms of folks who have been sedentary, they just need to start light and make sure they mind technique. 

Me: The AKC/WKC approach is minimalistic compared to organizations like the RKC and even the IKFF. Given the fact that people in the West seem to suffer from ADD how do you think a simpler approach will gain appeal?

CI: Well, I think people will like the fact that they can get a workout in a short amount of time.   However, I do think that Coaches and Trainers are going to have to become leaders in this respect.  I believe that trainers have ADD and sometimes they infect their students with it.   It’s funny.  When I speak about minimalism, it resonates with many folks.   So, I think it is a matter of how it’s presented.  We’re not talking about an 8 hour day assembly line job.  We are talking in some cases about a 20 min session.  I’m sorry, if you need a bunch of variety for something that lasts less than an hour, I don’t think even Ritalin can help you.

Me: Another interesting phenomenon around training in Western countries seems to be the desire to look good…i.e. achieving the bikini body. Do you think traditional training methods can satisfy this need?

CI:  Diet satisfies that need first and foremost.  If you come to KB training after doing a lot of hypertrophy type work, then you may not make gains and you may lose size.  But, if you come de-conditioned or without a strong training background, you will likely gain some muscle.  However, I do think folks can maintain a decent physique or improve their physique with the methods.  It depends on many factors including their genetic makeup for gaining muscle etc.  I can pretty much gain muscle from doing anything and gain fat from eating anything. 

Me:  What makes the timed set approach and gradual progression provided by the “Fedorenko method” superior to other methods of kettlebell lifting?

CI:  I think it brings out your technical flaws much more quickly than any other forms.  As someone who coaches folks online, that is very important.  It is also the best way to focus on technique and get a feel for the movements.   But, I also think it builds work capacity effectively.  As the saying goes, you get comfortable with discomfort.   Holding onto the weights is tough and really the only way to gain endurance for doing that is to work for time.  I did some different training protocols for the first 3 years.  It was in the last 3 years that I gave timed sets due diligence, but I saw results and technical improvements much more quickly. 

Me:  What irritates you most about the way kettlebells are marketed in the West?

CI:  The idea that you can use them for anything simply to sell more of them. I think the folks that push the workouts with the really light KBs (like < 10lbs) annoy me the most.  That is not KB Lifting in any shape or form.  You could grab a soup can and do what those folks propose.  So, they are jumping on the bandwagon of KB Lifting, but not really doing anything that closely resembles KB lifting.  Still, anything that gets people moving is not a bad thing so it doesn't really irritate or annoy me that much ;)

Me: The AKC/WKC recently introduced “StrongSport™.” What types of people do you see being attracted to this?

CI:  I think it will attract already strong men and women who possibly don’t have the time or the inclination to train seriously for the sport.  It requires skill but you can’t use the bad rack excuse since it is a shorter set and single arm.

Me: Do you think people with “difficult” physiques, i.e. people who find it hard to rest in the rack position can still aspire to success in kettlebell sport?

CI:  Yes, because I am one of those.  But, you have to resign yourself to hard work.  You also have to dedicate a lot more time to supplemental work like one arm Jerks.  Double jerks for example were not a competition lift for me, but I did want to get decent at them because I coach men.  In 2007, I put in significant time to doing One Arm Jerks (Heavy and Light), and gained some flexibility and endurance for holding the bells.  After that cycle, I could immediately go 10 min with a pair of 16s.  Before doing that, I could never go longer than 5 min.  Since then, I've easily done 10 min with 2-20s and 7 min with 2-24s.  So, while I can certainly empathize with folks that have a poor rack, it's not an excuse if you really want to do this.  It just requires you to work harder than someone else that has a better one.

Me:  What are in your mind the biggest training mistakes made by people starting kettlebells for general fitness and health?

CI:  They still don’t pay enough attention to technique.  I mean, I get that you may not want to put in the time to develop the technique of an elite Kettlebell Sport athlete, but for the sake of safety you should still respect the movements and at least learn them well enough to perform them safely.

Me: What are in your mind the biggest training mistakes made by people starting on the kettlebell sport journey?

CI:  Focusing solely on numbers and ranks, and in some cases starting too heavy.  Some very strong athletic folks hit respectable numbers (well, respectable by Western Standards) early.  I did.  Because the numbers come pretty quickly, it’s not always apparent that you have a lot of technical work to move to the next level.  So, the mistake is that they think after hitting a certain level that their technique is OK, when in fact it is the one thing that is holding them back from the next level.

Me: The AKC/WKC seems to make a clear distinction between kettlebell training for fitness, strength and conditioning, and kettlebell sport. Perhaps you can elaborate a bit on the broad training principles applied to these different objectives and how they are both similar and different.

CI: The difference is in the protocols not the techniques.  The similarities in the protocols stem from starting at a certain pace to learn the movements and working from time.  Regardless of the objective, this doesn’t change.   We feel that pace is the best way to learn the movements and to get acclimated to KB Lifting.  Of course the differences will be in the exercises performed and even the duration.  Maybe if fitness is your goal, you will do sets where you switch on the minute.  If S&C is your goal, you may do shorter faster sets (Once you are adept at the techniques).

Me: Now that kettlebells are becoming somewhat more mainstream a lot of training materials like DVD’s are appearing everywhere. Websites like Youtube are also filled with people demonstrating various kettlebell workouts. Unfortunately a lot of the stuff out there displays really poor technique and the emphasis almost seems to fall on just kicking your own butt as quickly and as hard as possible. Do you think people are just generally lazy when it comes to learning proper technique and how would you sell people on the importance of proper technique?

CI: People need to understand that there are a lot of ways to get a good workout and part of getting a good workout is working on a skill…tuning or training your nervous system.  There are many ways you can “kick your own butt”.  If that is your goal, then be smart with your selection of exercises.    If you want a good ball busting workout and can’t yet snatch properly, do more swings, run, sprint or something.  Until you are reasonably adept at a movement, you have no business trying to really kick your own ass with it.  That could lead to injury and developing bad movement patterns. 

I don’t think any of the folks I coach will tell you they aren’t working hard.   Learning proper technique will make you move better in general; not just KB movements.  It will make you more athletic and more aware.  Unfortunately, some people are into instant gratification and really don’t have the patience to really get decent from a technical standpoint.

Me: My friend Howie Brewer in NYC recently mentioned to me that he is finding that a lot more women than men are becoming interested in GS. Are you finding something similar? Why might this be?

CI: Women pick up on the techniques more quickly in the West.  They typically haven’t spent as much time pressing as their male counterparts and are forced to develop their technique more quickly.  In the USA with few exceptions, women do Jerks and snatches better than men from a technical standpoint.  Now, the ranks were easier at one point in time, but that has changed.  Still, women are finding success more easily because they can set aside their egos and learn the technique.  The men that are able to do this have seen success and progress as well.

I also think women like those that lift for the IceChamber team (http://www.icechamber.com/) show that you can be very good and very strong, and yet still not look bulky or big.  In the USA, this is important.

Me: What are the chances of the AKC/WKC producing training DVD’s to fill some of the gaps in the market? What are your general thoughts on training via DVD’s or books?

CI: Chances are good, but I cannot say the timeframe <laugh>.  I know there are some things in the works and perhaps not too far from production (I know..it’s been a very long time coming).  Books and DVDs are good for information.  I learned what a snatch was through a book/DVD in terms of just gross basics.   But, I find that most people cannot really learn from that medium. They are a nice to have to reinforce what you have learned at a course or through a coach, but not a substitute.

Me: Any final thoughts for people considering taking up kettlebell training? Or just any final thoughts you might like to add.

CI: Folks seriously considering KB Training should try to find a good coach or instructor.  Looking at videos on Youtube isn't going to cut it.  Looking for routines on the internet won't cut it either.  There is too much information out there to figure out what is good and what isn't.  There is a lot of good information out there. However, the information is just that and for beginners it is often hard for them to put it into context for any sort of implementation.  People also need to think about goals and what they really want out of the training.  If it is rank or a competition, that is a very concrete thing.  If it is losing weight, that is also a very concrete thing, but diet is also important.  Once you have a goal and know what you want, it makes it much easier to find information and to get a plan established for implementation. 

Catherine, thanks so much for taking the time to answer my questions. If you would like to learn more about the AKC/WKC and the work of Catherine please visit these sites:

http://www.americankettlebellclub.com/

http://www.catherineimes.com/

Sunday, May 30, 2010

Taking it one step at a time

I’m pretty happy with the past week’s training. Since starting with double Jerks a few weeks ago progress has been slow but definite. I can see the wisdom in consistent training and in particular the practice of timed sets. My sessions over the past week looked like this:

2010-05-24

2x20kg Jerk: 3 minutes @ 7rpm

16kg Snatch: 4 minutes @ 16rpm

20kg Swing: 25/25

Body weight work

2010-05-25

2x20kg Jerk: 3 minutes @ 7rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: 20/20

Body weight work

2010-05-26

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

Body weight work

2010-05-27

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: 30/30

Body weight work

2010-05-28

2x20kg Jerk: 3 minutes @ 7rpm

16kg Snatch: 5 minutes @ 12rpm

Body weight work

My focus at the moment is to stabilize the Jerk sets at three minutes before building gradually up to five minute sets and beyond. For the Snatches I’m working towards 7 minute sets. In each session I’ll probably play a bit with pace but I don’t think I’ll go beyond 8rpm in the Jerks for now or 16rpm for the Snatches. I may also occasionally throw in some Snatch sets with the 20kg bell…we’ll see. More next week.

Saturday, May 22, 2010

A slightly better training week

I still seem to have a bit of remnants of the cold from last week but not enough to interfere much with training. My training this week went like this:

2010-05-17

Warm up

2x20kg Jerk: 3 x 1 min on / 1 min off @ 8rpm

2x20kg Jerk: 2 x 1 min on / 1 min off @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

Body weight work

2010-05-18

Warm up

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 5 minutes @ 14rpm

Body weight work

2010-05-19

Warm up

2x20kg Jerk: 2 minutes @ 7rpm

2x20kg Jerk: 2 minutes @ 7 rpm

16kg Snatch: 5 minutes @ 14rpm

Body weight work

2010-05-20

Warm up

2x20kg Jerk: 2 minutes @ 8rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: 20/20

Body weight work

2010-05-22

Warm up

2x20kg Jerk: 3 x 1 min on / 1 min off @ 8rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 5 minutes @ 14rpm

Body weight work

I guess I’m starting to understand what Cate Imes means when she refers to getting “comfortable with discomfort.” GS really is about learning to deal with discomfort by being mentally calm and physically as relaxed as possible. I am starting to learn how to remain comfortable with the snatch sets but the Jerks will definitely take more time. Luckily GS can be a life-long pursuit so there is no rush.

Saturday, May 15, 2010

An easy training week

I woke up on Tuesday morning with a cold. I didn’t want to stop training completely but I did take it pretty easy. Here are the sessions:

2010-05-11

2x20kg Jerk: 2 minutes @ 8rpm

16kg Snatch: 4 minutes @ 14rpm

Light body weight work 

2010-05-12

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 3 minutes @ 14rpm

Light body weight work

2010-05-13

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 3 minutes @ 14rpm

Light body weight work

2010-05-14

2x20kg Jerk: 2,5 minutes @ 6rpm

16kg Snatch: 3 minutes @ 14rpm

Light body weight work

That’s it for the week. Hopefully on Monday I can start pushing things a bit.

Monday, May 10, 2010

HIIT, LSD and timed kettlebell sets

I recently discovered the work of Dr. Al Sears, M.D. (author of “the Doctor’s heart cure” and “P.A.C.E. – the 12 minute fitness revolution”). In his P.A.C.E. system he proposes that traditional cardio exercise methods (a.k.a. LSD, or Long, Slow, Distance training) is actually bad for the cardio-vascular system. According to Dr. Sears extended cardio sessions actually decreases the output of both the heart and lungs due to bodily adaptations. His thesis is that the body actually slows down cardiac output because it is trying to conserve energy for extended periods of exertion. According to him this is the reason that apparently healthy marathon runners simply drop dead during a marathon because of cardiac arrest. He therefore proposes short, intense sessions that will stimulate the cardio-vascular system to become stronger and more vigorous.

The work of Dr. Sears reminded me of the debate in the fitness industry about what is best for fitness, health, fat-loss, etc. When aerobics first hit the scene in the late 60’s many people converted towards an exercise regime that entailed some form of mild, sustained activity over a period of at least 20-30 minutes. Recently HIIT (high intensity interval training) became a bit of a talking point. According to some researchers the best form of exercise for health, fitness, etc. is a session based on short bursts of intense activity coupled with fairly short rest periods.

Having thought about all this for a bit I’m wondering where the timed sets approach to kettlebells fit into this picture. I cannot say that timed sets are truly aerobic…the sets are simply not long enough. I do know though that my heart and lungs are working when doing timed sets and that my general levels of endurance keep increasing when doing timed sets frequently. On the other hand, nobody who has ever done a 10 minute set with the bells will say that timed sets are not intense. Perhaps GS provides us with a hybrid fitness method that is somewhere between marathon running and sprinting. I’m not nearly well versed enough in exercise physiology to propose a final answer but I do know from practical experience that timed sets make me both fitter (from an endurance point of view) and stronger, more explosive, etc. Perhaps lifting heavy stuff for time brings a totally new form of fitness to the party. I’ll think about this some more and perhaps I’ll even come up with better answers than the current ones. Who knows?

Anyway, my session for tonight went like this:

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 3x1 min on / 1 min off @ 6rpm

16kg Snatch: 4 minutes @ 16rpm

20kg Swing: 25/25

Saturday, May 8, 2010

A slightly interrupted training week

I was in Namibia for business on Tuesday and Wednesday this week so I didn’t get in as much training as I would have liked. The sessions went like this:

2010-05-03

RMAX KB Foundation

2x20kg Jerk: 2 sets of 2 minutes @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

Stretching

2010-05-06

RMAX warm up

2x20kg Jerk: 5x1 min on 1 min off @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

Stretching

2010-05-08

2x20kg Jerk: 4x1 min on 1 min off @ 6rpm

2x20kg Jerk: 1 minute @ 8rpm

16kg Snatch: 5 minutes @ 14rpm

24kg Swing: Tabata protocol

Stretching

Friday, April 30, 2010

Short Friday evening session

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 5 minutes @14rpm

Stretching

Thursday, April 29, 2010

Patience and kettlebell lifting

Tonight’s session was a bit better than last night’s:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

I am beginning to realize that kettlebell lifting demands a lot of patience. Sure, it is easy to push hard every session or add all kinds of exercises for the sake of blasting your body. This in my mind is not the route towards longevity or mastery of the bells. In a sense what I’m doing at the moment is based on what Coach Sommer of Gymnastic Bodies calls “steady-state training.” This training methodology is based on picking a few exercises or skills and practicing them consistently for extended time periods (30 days to 6 weeks) without adding much in terms of volume, density or intensity. Only when an exercise starts feeling too easy does one consider adding anything. I’m happy with this format at the moment. I’ll do my best to practice the skills of kettlebell lifting consistently; fitness, strength and other benefits will come with time as a nice by-product. 

Wednesday, April 28, 2010

Some days are just harder than others

Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

This kettlebell thing is weird. Going into my session tonight I felt strong and planned on doing a 3 minute and then a 2 minute jerk set followed by the snatches. After the second minute of my first jerk set I knew this was not going to happen. For some reason I just got tired very quickly and as a result had to cut back on my plans. Given the fact that I have no experience with doubles I’m not too perturbed. I know I probably should have started my doubles work with the 16’s but I really don’t feel like waiting another 9 weeks for the next shipment of bells to arrive. When they do arrive I might grab myself two 16’s; then again, by that time I might be a lot more comfortable with the 20’s. Let’s hope that is the case!

Tuesday, April 27, 2010

An easy day

Now that I’m working with double bells my body seems to need a bit more recovery time than before. I’m not keen on taking more days off than before so for now I will just work in some easier days from time to time. Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 8rpm

20kg Snatch: 3 minutes @ 12rpm

20kg Swing: Tabata protocol

Monday, April 26, 2010

Jerks and light snatching

Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 5 minutes @ 14rpm

20kg Swing: 20/20

I am finding the double jerks to be somewhat of a two-edged sword. On the one hand holding on to more weight is much more taxing from an endurance perspective. On the other the benefits of doubles seem to outweigh this endurance issue. I am finding that I’m developing a lot of explosive leg strength with the doubles. I am also finding it easier to find rest in the rack position than with singles, perhaps because the weight is evenly distributed. The double rack position just seems to be more comfortable and allows me to relax more than with singles. Another benefit of this balanced posture is that it seems to me that it is helping me to release some postural problems due to tightness built up over the years. Interesting stuff. More tomorrow.

Sunday, April 25, 2010

Sunday afternoon

Some more practice with the new bells today. The session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 min @ 6rpm

2x20kg Jerk: 2 min @ 6rpm

20kg Snatch: 4 min @ 12rpm

20kg Swing: Tabata (8x20sec on 10sec off)

The double bells are going to take some time to get used to. Right now I’m just trying to get the technique right. Once that feels more comfortable I’ll extend the length of the sets.

Friday, April 23, 2010

Beginning a new adventure

I picked up my first professional style bells today; a pair of 20’s. Naturally they had to be welcomed home so my sets all involved them tonight. I did:

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

20kg Snatch: 4 minutes @ 14rpm

20kg Swing: 25/25

The doubles, and in fact any work with the pro bells, is a whole new ball game. I could feel in the jerk sets how important the leg drive really is. To try and lift 40kg or more overhead for extended time periods using upper body strength is madness. So far in my work with single bells I think I have been neglecting the leg drive. This is something I’ll have to work on. The snatches felt pretty good. In fact, I think the pro bells just make things easier. It is obvious that they were designed for this type of work. After just one session with these beauties it will be hard to train with other bells again. My sessions from now on will be mainly focused on building my jerk and snatch numbers with the pro bells while perhaps occasionally throwing in some heavier work with the normal bells.

Thursday, April 22, 2010

Tonight’s session

24kg OAJ: 4 minutes @ 8rpm

16kg Snatch: 5 minutes @ 14rpm

24kg Swing: 20/20

Wednesday, April 21, 2010

The real secret to success in kettlebell lifting

A few years ago Dr. Yang Jwing-Ming, a world renowned master of the Chinese martial arts, was in South Africa to teach some seminars. The attendees were, as is often the case when in the presence of a real master, totally in awe of his abilities. During an informal Q&A session someone asked doctor Yang whether he would be willing to share his secret with them. The student really wanted him to share his secret, inner knowledge about what makes him as skillful as he is. Dr. Yang, after a brief pause, said: “Practice.” That was it. There was no strange explanations involving secret inner energies, facing in a certain direction or only training during certain cycles of the moon.

When it comes to kettlebell lifting the hype surrounding it often causes us to forget this simple rule. So I guess if we want to get good at lifting the bells we need to practice. In my mind it really only requires three steps:

1. Find a good teacher:

For me this entails someone who can not only display skill, but also some kind of longevity. Someone who has been training with the bells for a few weeks is not (in my mind) a real teacher (this includes me, which is why I have no plans of teaching anytime soon). Longevity also implies someone who has been doing this for a long time and is still healthy, strong and injury free. Naturally a good teacher also needs to have the ability to share his or her skills with students.

2. Practice

Yes, practice. Keep lifting the bells and adding up the reps over an extended period of time. Train often, train right, don’t push too hard and see this as a skill you are honing, not a way of kicking your own ass or burning so many calories per second.

3. Drop the ego

I’m not going to explain this one. It really is a secret, inner, for closed-door disciples only kind of teaching.

Enjoy your lifting!

Tuesday, April 20, 2010

Today’s session

16kg OAJ: 5 minutes @ 10rpm

16kg Snatch: 5 minutes @ 14rpm

24kg Swing: 20/20

Monday, April 19, 2010

The more you train the more you learn

It is often said that kettlebell training will expose all your weaknesses pretty quickly. Also, proper training will often assist in alleviating these weaknesses. Over the last three days I’ve had a very practical experience of this. On Saturday I decided to record my training in the OAJ’s and Snatches. To my utter dismay I noticed that my elbow is pretty bent during the lockout. I first tried to rationalize this fact away by thinking that it is simply due to a quirk of my body. I luckily didn’t succumb to my attempts at wishing away the facts and started doing a bit of research and practical tests. Some of my research indicated that mobility issues or sometimes simply poor technique can be at the root of issues with the lockout. What I discovered about my body can be summarized like this:

* I have overly tight chest muscles

* My posture is often hunched over

* I struggle lifting my arm over my head and bringing the bicep close  to my ear because my shoulders are tight and bulky

* It is easier for me to lift my arm over my head if I lift my shoulder out of the socket --- very, very bad idea

After these discoveries I set out to deliberately work on correcting these problems during my sets. I used a lighter weight and lower rep count and focused on “forcing” my arm into the correct position. After two days of this I already notice a difference. My arm was straight in the lockout today and my upper back and shoulders are feeling better as well. Ah, the joys of learning!

Today’s sets went like this:

16kg OAJ: 4 minutes @ 10rpm

24kg OAJ: 2 minutes @ 10rpm

16kg Snatch: 4 minutes @ 14rpm

24kg Swing: 20/20

Friday, April 16, 2010

A bit more work with the 24

Same as yesterday:

24kg OAJ: 4 minutes @ 8rpm

16kg Snatch: 5 minutes @ 14rpm

32kg Swing: 10/10

Stretching (hip focus)

The 24kg work is starting to feel better. I’m placing a lot of emphasis on getting comfortable in the rack position. It is slowly improving but I am still not fully finding the iliac crest. I guess it will just take time and consistency. Now it is time for a braai!

Thursday, April 15, 2010

A bit of 24kg work

I was browsing through some old emails today and discovered some advice Catherine Imes gave me more than a year ago. She suggested that I focus on 24kg OAJ’s and 16kg Snatches. My session tonight was based on exactly that:

Intu Flow warm up

24kg OAJ: 4 minutes @ 8rpm

16kg Snatch: 5 minutes @ 14rpm

32kg Swing: 10/10

Stretching (hamstring focus)

That’s all for today.

Wednesday, April 14, 2010

The magic number 4

A while ago I read in Paul Tucker’s excellent guide to Girevoy sport that 4-6 minute sets tend to produce the most gains when it comes to competitive kettlebell lifting. Although Paul mentions various training templates, including timed sets and high volume approaches, he ultimately concludes that there is no escape from timed sets if your goal is GS related. A while ago I took a detour into volume territory for about two months which entailed performing the competition lifts for high volume but fairly short sets. Now that I’m back to the “Fedorenko method” I’m realizing that there really is some kind of magic in working for time. Not only does it build mental discipline but the fact that you are working with relatively low weights over extended sets also seems to be pretty damn good for the body. My plan at the moment is to keep my set length at between 4 and 6 minutes most days. I will occasionally throw in some 10 minute or longer sets for testing purposes as well. I’m just really glad that I finally allowed myself to slow down enough to discover the magic of timed sets…well, not magic really, just consistency. My session today looked like this:

16kg Clean: 4 minutes @ 14rpm

16kg OAJ: 4 minutes @ 12rpm

16kg Snatch: 4 minutes @ 14rpm

Tuesday, April 13, 2010

A gradual ascent

My goal for tonight was a 6 minute snatch set with one hand switch. In order to get that done I kept the other sets shorter. Here is the result:

Intu Flow warm up

16kg OAJ: 4 minutes @ 12rpm

16kg Snatch: 6 minutes @ 14rpm

24kg Clean: 2 minutes @ 12rpm

32kg Swing: 10/10

Stretching (twisting motion)

The snatch set felt much better than I expected. Although last night’s 5 minute snatch set was quite easy I did expect a bit more difficulty today, which turned out not to be the case. 

Monday, April 12, 2010

Another tiny step

I’m gradually working towards longer sets but I’m doing this very carefully. I’d rather get very comfortable with a certain set length before moving up. I’ve been far too rushed before but hopefully I can maintain my patience this time around. Tonight’s session was short since I got home pretty late.

16kg OAJ: 5 minutes @ 12rpm

16kg Snatch: 5 minutes @ 14rpm

32kg Swing: 10/10

Saturday, April 10, 2010

Shorter but heavier

Just a quick session with the 24kg tonight:

Intu Flow warm up

24kg Clean: 2 minutes @ 12rpm

24kg OAJ: 2 minutes @ 12rpm

24kg Snatch: 2 minutes @ 12rpm

24kg Swing: 20/20

Tomorrow I’ll probably take off. More on Monday.

Friday, April 9, 2010

A short session to end the week

I just did:

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

32kg Swing: 10/10

Thursday, April 8, 2010

Same old,same old

My session tonight was pretty much an exact replica of last night’s session except that the Snatch sets were done at a slightly higher pace. Here’s the result:

Intu Flow warm up

16kg Clean: 4 minutes @ 12rpm

16kg OAJ: 4 minutes @ 12 rpm

16kg Snatch: 2 minutes @ 20rpm

32kg Swing: 10/10

Stretching (shoulder focus)

Wednesday, April 7, 2010

Kettlebell StrongSport™ – NOT!

The AKC/WKC recently introduced a new form of competitive kettlebell lifting known simply as StrongSport™. The idea is to shift the emphasis more towards the strength side of the strength/endurance  equation than is typical in normal kettlebell sport. Competitors in StrongSport™ compete in two lifts, the One Arm Clean and the One Arm Jerk. Male competitors can compete with weights ranging from 32kg to 48kg and female competitors with anything from 20kg to 36kg. The lifts are executed in a 4 minute set format allowing for only one hand switch. In order to achieve a rank with a specific weight 24 reps per hand need to completed for each lift. I am not particularly interested in formal competition but I do aim on at least achieving the required reps for the 32kg category at some point.

Tonight I decided to base my session on the StrongSport™ format but with the 16kg, i.e. my own hybrid sport currently known as WeakSport.Here’s the result:

16kg Clean: 4 minutes @ 12rpm

16kg OAJ: 4 minutes @ 12rpm

16kg Snatch: 2 minutes @ 18rpm

32kg Swing: 10/10

Light stretching (focus on the hip area)

The session was pretty easy. The past two weeks of consistent training is clearly starting to pay off. The 32kg Swings felt easier than I can remember. I could have probably done 20 per arm but I’m sticking to my conservative approach for now. I am really not interested in more injuries. If there was a 16kg ranking in StrongSport™ I would have achieved it tonight! Oh well, now I just need to do the same thing with double the weight.

Tuesday, April 6, 2010

Simple three minute sets

Intu Flow warm up

16kg Clean: 3 minutes

16kg Press: 3 minutes

16kg OAJ: 3 minutes

24kg Swing: 20/20

Light stretching

That’s all for today.

Monday, April 5, 2010

Still playing with Gym Movement

A few weeks ago I discovered a training framework known as Gym Movement. It is the brainchild of Frankie Faires, a martial artist and one of the people involved during the early days of Z-Health. In a nutshell Faires’s system is based on the concept of perpetual progress via intuitive exercise selection. A key principle of GM is that it is possible to achieve a PR in every training session; be it in the form of more volume, more intensity, more density or simply better quality reps. The GM system does not provide a specific program such as a 5x5 pressing protocol, protocol for GS, or whatever. It is in a sense a meta-framework that can be applied to any goal. Looking at some of the material make it seem a bit like Voodoo but there are some serious voices in the fitness industry, like Adam Glass, Josh Hanagarne,and Mike T. Nelson, who swear by this system. 

Given the fact that my goals are currently focused on general conditioning via the GS method of Valery Fedorenko (and in the longer term Kettlebell Strong-Sport and possibly Kettlebell Sport) I will obviously use GM towards selecting lifts in harmony with this goal. Tonight I tested OAJ’s, Cleans and Snatches. The Snatches came out the clear winner. I then tested for set length and three minute sets tested the best. As a result of the tests this is what I did:

Intu Flow warm up

16kg Snatch: 3 minutes

16kg Snatch: 3 minutes

16kg Snatch: 3 minutes

24kg Goblet Squat: 2 x 5

Stretching (emphasis on twisting motion)

The first two snatch sets were REALLY easy. The last one irritated my old lower back / glute injury a bit. Looking back now I realize that I didn’t test for how many sets to do so I just forged ahead after having decided that I’ll do three sets. I will probably need to refine my testing procedure if I really want to get the best out of GM. In all honesty I cannot say that I’m sold at the moment. Given the stir this framework has created in the fitness industry I am also not ready to give up on it just yet. I’m planning to commit myself to the whole testing thing for at least the next 4 weeks within the broad framework of using GS for general fitness and conditioning. I guess we’ll see what happens.  

Sunday, April 4, 2010

Keeping the momentum going

I’ve been trying lately to keep my training as consistent as possible. The plan is to train 5 or even 6 days per week. I’m planning on training just hard enough to keep making progress but not so hard that I need to take too many days off. Today’s session looked like this:

Intu Flow warm up

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

24kg Swing: 15/15

Stretching (focusing on the back today)

Friday, April 2, 2010

Slightly faster

I’ve been working lately at 12-14rpm for all my sets. Today I upped this to 16rpm. This is what I did:

Intu Flow warm up

16kg Clean: 2 minutes

16kg OAJ: 2 minutes

16kg Snatch: 2 minutes

16kg Clean: 2 minutes

16kg OAJ: 2 minutes

16kg Snatch: 2 minutes

24kg Goblet squat: 3x5

The increased pace felt comfortable. I could have probably worked at 20rpm in the Snatch sets but I decided not to push too much.

Thursday, April 1, 2010

Pre-long-weekend session

I’m looking forward to four days of chilling over the Easter weekend. In celebration I did a short and enjoyable session with the bells tonight. The session consisted of:

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

24kg Swing: 15/15

Enjoy the weekend everyone!

Wednesday, March 31, 2010

Another quick session

Like yesterday today also ended up being a pretty long day. I did manage to squeeze in a relatively easy session though. It consisted of:

Intu Flow warm up

16kg Clean: 2 minutes

16kg OAJ: 2 minutes

16kg Snatch: 2 minutes

16kg Clean: 2 minutes

16kg OAJ: 2 minutes

16kg Snatch: 2 minutes

I ended the session with some light stretching. I hope to be home a bit earlier tomorrow so that I can get back to 3 minute sets. 

Tuesday, March 30, 2010

Long day / Easy session

I had a LONG day today and ended up being pretty tired at 8pm when I finally had some time to train. Rather than pushing things I decided to take it easy. All I did was:

Intu Flow warm-up

16kg Clean: 2 minutes

16kg OAJ: 2 minutes

16kg Snatch: 2 minutes

24kg Swing: 15/15

Stretching to finish off.

Monday, March 29, 2010

Monday session

Pretty much more of the same today.

Intu Flow warm up

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

24kg Goblet squat: 2x5

24kg Swing: 10/10

Stretching

Saturday, March 27, 2010

Steady progress

I’m glad that I’ve bee able to maintain a consistent training program this past week or so. The stretching I’ve been doing a lot of lately is gradually working out the tight spots in my body which really seems to be making it easier to train with the bells consistently. Today I upped my sets to three minutes.

Intu Flow warm up

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

24kg Swing: 15/15

Tomorrow will probably be a rest day. More on Monday.

Friday, March 26, 2010

A bit of variety

I followed the same format today as I have been for the past week or so but chose to do different lifts. The session looked like this:

Intu-Flow warm up

16kg Press: 2 minutes

16kg Push Press: 2 minutes

16kg Half Snatch: 2 minutes

24kg Swings: 15/15

Stretching.

Now it is time for the weekend to start!

Thursday, March 25, 2010

Baby steps

For months now I’ve been watching our baby girl gradually becoming more physically capable. She has been gradually noticing more of this big process called life. With every passing day she is trying out new-found abilities but without any major impatience or a desire to reach the end goal. Even moving forward a couple of inches a day is ok for her. It dawned on me today that she knows exactly how to live life and remain immortal and progressive. She is patient and she is quite willing to gradually increase her strength and general movement potential. Even more importantly, she is enjoying the process. Tonight I decided to apply this to my training. There is no reason to rush anything. Just keep going one little incremental step at a time whilst enjoying the process of discovery. My baby steps for today was all about doing what I did with the bells yesterday in a slightly more comfortable way. This is what I did:

Gentle Intu-Flow warm-up

16kg Cleans: 2 minutes

16kg OAJ’s: 2 minutes

16kg Snatches: 2 minutes

24kg Swings: 15/15

Stretching focused on the hip area: 3 minute holds

Perhaps tomorrow I’ll do one more rep or manage to go for 30 more seconds. For now I’m just happy that I kept the momentum going today. Don’t rush! Rather choose to enjoy the scenery.

Wednesday, March 24, 2010

Keeping it simple

Just more of the same today; bells and stretching:

16kg Cleans: 2 minutes

16kg OAJ’s: 2 minutes

16kg Snatch: 2 minutes

24kg Swings: 15/15

I ended the session with some hamstring stretches – 3 minute holds. I’m itching to start incorporating the 32kg into my swings. Maybe tomorrow.

Tuesday, March 23, 2010

Another light session

2008-03-23

Just another quick session with the bells today.

16kg Cleans: 2 minutes / 14rpm

16kg OAJ’s: 2 minutes / 14rpm

16kg Snatch: 2 minutes / 14rpm

24kg Swings: 15/15

I finished off with some stretching, holding each stretch for 3 minutes.

Monday, March 22, 2010

A few days of light training

Lately I’ve been focusing on stretching to get rid of the tightness in my body. I’ve tried various approaches to joint mobility with limited success and eventually realized that my joints are pretty mobile -  the issue I sit with has to do with overly tight muscles rather than immobile joints. After about two weeks of exclusively stretching I felt so much better that I decided to gradually work the bells back into the equation. So far so good. I did the following short session over the past few days:

2010-03-18

16kg Cleans: 2 minutes

16kg OAJ’s: 2 minutes

16kg Snatch: 2 minutes

24kg Swings: 10/10

2010-03-19

16kg Cleans: 2 minutes

16kg Push Press: 2 minutes

16kg Snatch: 2 minutes

24kg Swings: 10/10

2010-03-20

16kg Press: 2 minutes

16kg OAJ’s: 2 minutes

16kg Snatch: 2 minutes

24kg Swings: 12/12

2010-03-22

16kg Cleans: 2 minutes

16kg OAJ’s: 2 minutes

16kg Snatch: 2 minutes

24kg Swings: 12/12

I’m taking things pretty easy with the bells at the moment and I’ll maintain the stretching program to keep myself loose and limber. I wish I started listening to my body sooner. A lot of people seem to think that stretching is not necessary; well, for me it is.

Monday, February 15, 2010

What is right for YOU?

The world we live in is filled with hype. This diet is best, this religion is the final answer, this healing modality can cure everything, this training program will get you in the best shape of your life…blah, blah, blah.

When I first studied psychology I soon realized that therapy is less about the theories proposed by Freud, Jung, Rogers or the local milkman…it is about the person you are interacting with as a therapist as well as your own personal preferences as a therapist. Look at the facts at hand and adjust your approach to them.

The same thing applies to training. When I first discovered kung fu in 1986 it really worked for me. At that point in time my body and mind was “kung fu ready.” After a long hiatus I tried kung fu again in 2003 but my body simply didn’t like it. As a result I tried the Russian Martial Art (Systema) and my body found something that works for it.

A similar thing happened when it comes to my general conditioning and strength training. I started weight training in 2005 with some very basic lifts (bench press, squat, military press, dips, pull-ups, and deadlifts). That was all. Not only did I make major gains in strength and body composition, I also started moving with a lot less efforts.

My enquiring mind eventually led me to explore kettlebells; specifically the Hard Style of Pavel. It worked like a charm. Due to a lot of hype on the web I gradually shifted away from weight training and the HS kettlebell methods towards the GS methods.

Since this shift took place I have been pretty much in constant pain and have picked up some major injuries and muscle imbalances. NOW, don’t get me wrong. This is not in any way due to an inherent problem with Girevoy Sport. It simply boils down to the basic fact that I am not a sportsman. I’m a big guy and therefore doing ballet has never been an option for me. What does seem to be an option for me is either learning a fighting system that allows me to use my best attributes effectively or to learn how to lift up heavy stuff in the simplest possible manner.

Systema is all about efficient movement and a reliance on what is both natural (for you) and efficient from a bio-kinesthetic perspective. Similarly, a training program using either weights or just body weight should be natural for you.

For the last 4 days I have been experimenting with a system known as Gym Movement. The jury is not yet in on this one and it is also creating quite a bit of…attention, or friction on forums like DD. What I can say at present is that I have picked up extra muscle and shed some excess bulk in 4 days (yes, 4 days). I am also stronger based on objective pressing tests with the 24kg kettlebell.

I do not believe in an ultimate answer for anything, but I do tend to believe that it is best when we are able to tune in to what is best for our bodies at any given point in time. For now I am pretty impressed with the results delivered by GM. Hopefully I will have more positive results to share in the next few weeks.

Happy training!

Friday, January 29, 2010

Just a quick update

I haven’t touch the bells for more than a month now. I decided to put them aside until I’ve figured out what really works for my body. My last stint with the bells produced some serious joint pains and a dramatic decrease in mobility which I was really not happy with. This is not to say that there is anything wrong with kettlebell training. In fact, I still believe it is one of the most efficient and productive training modalities available at the moment. Due to some injuries accumulated over years of “silly” training I do however need to be very careful when it comes to training. Lately I’ve mainly placed the focus on reclaiming my ability to move easily and freely. To this end I’ve mainly focused on Russian martial art exercises, movement drills and breathing drills. During the last week I’ve also re-introduced some of Scott Sonnon’s Flowfit programme into my training. Here is a summary:

2010-01-28 Flowfit level 1:

1 x 10 minute set

1 minute rest

1 x 5 minute set

2010-01-29 Flowfit level 1

1 x 14 minute set

I have found the FF sessions to be very easy. Yet, for some reason I know that FF level 2 will kick my ass hard. I am going to stay with my current training for a while until I’ve worked out the tension that stops any further progress.