Reclaiming myself

A quick update

2010-07-16T21:57:00.001-07:00

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

There’s a reason why they call them Jerks

2010-06-18T11:25:00.001-07:00

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!!!

This week’s training

2010-06-04T11:09:00.001-07:00

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.

Some thoughts on steady state training

2010-06-02T12:56:00.001-07:00

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!!!

Interview with Catherine Imes

2010-06-01T13:27:00.001-07:00

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/

Taking it one step at a time

2010-05-30T12:56:00.001-07:00

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.

A slightly better training week

2010-05-22T11:29:00.001-07:00

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.

An easy training week

2010-05-15T09:26:00.001-07:00

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.

HIIT, LSD and timed kettlebell sets

2010-05-10T13:11:00.001-07:00

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

A slightly interrupted training week

2010-05-08T09:02:00.001-07:00

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

Short Friday evening session

2010-04-30T08:51:00.001-07:00

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 5 minutes @14rpm

Stretching

Patience and kettlebell lifting

2010-04-29T10:47:00.001-07:00

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

RMAX KB Foundation warm up

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.

Some days are just harder than others

2010-04-28T09:48:00.001-07:00

Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 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!

An easy day

2010-04-27T11:01:00.001-07:00

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

Jerks and light snatching

2010-04-26T12:07:00.001-07:00

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 afternoon

2010-04-25T09:48:00.001-07:00

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

RMAX KB Foundation warm up

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.

Beginning a new adventure

2010-04-23T10:08:00.001-07:00

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

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.

Tonight’s session

2010-04-22T10:00:00.001-07:00

24kg OAJ: 4 minutes @ 8rpm

16kg Snatch: 5 minutes @ 14rpm

24kg Swing: 20/20

The real secret to success in kettlebell lifting

2010-04-21T14:20:00.001-07:00

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!

Today’s session

2010-04-20T09:33:00.001-07:00

16kg OAJ: 5 minutes @ 10rpm

16kg Snatch: 5 minutes @ 14rpm

24kg Swing: 20/20

The more you train the more you learn

2010-04-19T13:34:00.001-07:00

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

A bit more work with the 24

2010-04-16T09:54:00.001-07:00

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!

A bit of 24kg work

2010-04-15T11:42:00.001-07:00

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.

The magic number 4

2010-04-14T12:22:00.001-07:00

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

A gradual ascent

2010-04-13T09:49:00.001-07:00

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.

Another tiny step

2010-04-12T11:42:00.001-07:00

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

Shorter but heavier

2010-04-10T10:00:00.001-07:00

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.

A short session to end the week

2010-04-09T10:37:00.001-07:00

I just did:

16kg Clean: 3 minutes

16kg OAJ: 3 minutes

16kg Snatch: 3 minutes

32kg Swing: 10/10

Same old,same old

2010-04-08T10:29:00.001-07:00

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)

Kettlebell StrongSport™ – NOT!

2010-04-07T11:43:00.001-07:00

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.

Simple three minute sets

2010-04-06T10:14:00.001-07:00

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.

Still playing with Gym Movement

2010-04-05T10:38:00.001-07:00

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

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.

Keeping the momentum going

2010-04-04T10:12:00.001-07:00

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)

Slightly faster

2010-04-02T09:46:00.001-07:00

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.

Pre-long-weekend session

2010-04-01T16:13:00.001-07:00

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!

Another quick session

2010-03-31T12:26:00.001-07:00

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.

Long day / Easy session

2010-03-30T12:37:00.001-07:00

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 session

2010-03-29T10:55:00.001-07:00

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

Steady progress

2010-03-27T09:06:00.001-07:00

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.

A bit of variety

2010-03-26T09:32:00.001-07:00

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!

Baby steps

2010-03-25T14:05:00.001-07:00

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.

Keeping it simple

2010-03-24T15:56:00.001-07:00

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.

Another light session

2010-03-23T11:57:00.001-07:00

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.

A few days of light training

2010-03-22T10:42:00.001-07:00

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.

What is right for YOU?

2010-02-15T12:42:00.001-08:00

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!

Just a quick update

2010-01-29T08:48:00.001-08:00

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.

2009-11-19 – A snatch session

2009-11-19T08:52:00.001-08:00

The weather here is cold, wet and miserable; totally different from our normally hot Novembers. I just couldn’t get myself to go out again after I got home this evening so no Systema class for me tonight. Instead I worked through a snatch based session that looked like this:

Warm up: Intu-Flow level 1

16kg Snatch: 150 reps

Systema core exercises

Cool down: Intu-Flow level 1

I am steering away from 24kg Snatches for now because my shoulders have been taking a bit of strain lately due to old injuries that pop around for the occasional visit. The snatches went well and felt smooth. The extra Intu-Flow session as a cool down also seems to be a good idea because it leaves me feeling a lot looser and more relaxed than I normally feel after a session. I should probably make this a regular part of my sessions. Tomorrow I’ll probably do some more kettlebell work and next week I’ll be back (hopefully) to three days with the bells and two days at Systema class. Now, if this awful weather would just go away!

2009-11-16 – Jerks and Swings

2009-11-16T08:47:00.001-08:00

My session today focused on one arm jerks and swings followed by some Systema basics. Here is the result:

Warm-up: Intu-Flow level 1

24kg OAJ: 100 reps / 2 minute rest periods

24kg Swings: 100 reps / 1 minute rest periods

Systema core work and breathing practice

The jerks and swings felt smooth and easy. I am definitely becoming more comfortable with the new technique and the relaxed Systema breathing is also having a positive impact.

2009-11-12 – Knives and the psyche

2009-11-12T13:56:00.001-08:00

Our Systema class tonight placed the focus on the neutralization of bladed weapons. From the outset it was apparent that defending yourself against an assailant with a knife brings up completely different issues from what you are likely to experience when just going head to head with no weapons. Even though the knives we used are made out of wood and cannot inflict real harm my nervous system went into overdrive and brought up all the old fears associated with any kind of weapon. The drills during the class were expertly planned to make not only your body but more importantly your psyche comfortable with the idea of going up against an armed assailant. At the end of the class I had a chat with Vadim and he told me that even the Russian special operations soldiers consider a knife to be a pretty special weapon. The knife just seems so up close and personal and I guess we all have some pretty primal responses to being cut. They key thing that made an impact on me tonight is that all attacks are just attack…don’t let yourself get too involved with the knife, the gun or, for that matter, the punch…just maintain a state of relaxed attention and you will notice many options for breaking down the structural integrity of the opponent. In the meantime…don’t be cut…too much!

2009-11-11 – Taking it easy

2009-11-11T06:56:00.001-08:00

After the intense Systema class last night my body needed an easier day. As the day progressed my good old friend DOMS set in, in places I forgot that I had. My easier session today went like this:

16kg Snatch ladder: 138 reps / 90 seconds rest between sets

Systema core exercises

Systema breathing and tension / relaxation drills

The new snatch technique is coming along nicely and is starting to feel much smoother than when I used it last week. I am also placing a lot more emphasis on applying Systema breathing and relaxation principles during the kettlebell work, which really seems to make everything easier.

2009-11-10 – A pretty intense Systema class

2009-11-10T11:59:00.001-08:00

My third Systema class tonight has been the most intense since my recent return to the Russian martial arts. Vadim started us off with the usual warm up drills such as jogging, hopping on one leg etc. This time around he extended the warm up phase and also included various drills with a partner. Some of these included squatting back to back and then jumping around the class sideways in a squat position, rolling sideways with your partner on top of you in push up position, and doing various forms of wheelbarrow pushups, hops and walking on the knuckles. At this point, about thirty minutes into the class most of us were ready to go home but the fun was only just about to start!

The rest of the class focused on neutralizing attacks via first “riding” the incoming energy and then giving it back via a take-down. Initially this was done slowly and smoothly. In the latter parts of the class we had a rare opportunity to work at full speed. This part was really interesting. A lot of non-Systema practitioners criticize the system for the heavy emphasis on slow work and assume that the methods are therefore not practical. I can say in all honesty that the slow work that preceded the full speed work actually made the speed work seem easier. The intent of the Russian system is to teach the body and psyche basic movement patterns via slow and efficient work. Once this has been accomplished the full speed work actually seems almost effortless. I think that a key difference is the fact that a full pace attack brings so much energy to the party that the defender needs to do very little to re-direct the attack or neutralize the opponent.

It was also great to notice that my body is already starting to remember some of the skills I developed during my previous exposure to Systema.

2009-11-09 - Kettlebells and Systema breathing

2009-11-09T07:51:00.000-08:00

My session today consisted of:

Warm up: Systema breathing and jogging

24kg OAJ ladders: 108 reps / 2 minutes rest between sets

24kg Swing: 15/15

Systema basic exercises

The focus during the session was on incorporating the basic Systema principles and breathing methods into everything. One of the key principles of Systema is proper breathing. In fact, everything in the Russian System flows from proper breathing. Another important aspect of Systema is proper structure (or body posture). The idea is to keep the breath flowing freely and easily no matter what you do and to keep your posture as relaxed and natural as possible. During my Jerk sets today I tried to keep my posture as natural as possible and also focused mainly on breathing rather than the mechanics of the movement. What was interesting about this approach was that the actual jerks became almost a side issue. Focusing on breathing allowed the movement to happen almost without any effort. I also noticed that my posture was far less exaggerated than usual. I used hardly any knee dips and the movements felt easy and fluid. I think this approach will help me to discover my own most efficient style of kettlebell lifting. Being naturally lazy this style will probably revolve around minimalism, but the weeks ahead will tell exactly how this will turn out.

2009-11-5 – Another great RMA class

2009-11-05T14:15:00.001-08:00

We started class tonight with the familiar warm up section consisting of light jogging, bouncing on one leg, rolls, etc. All of these exercises place the emphasis on breathing and relaxation…conditioning is a by-product.

This was followed by the Systema core exercises (push ups, sit ups, leg lifts and squats). Again the emphasis was on form, relaxation and primarily breathing.

The theme of the drills tonight was on dealing with punches. The first drill was based on the idea of actually receiving a punch (which is sort of inevitable at some point in a real life confrontation) and then allowing your body to find a way of letting the punch dissipate. In other words, rather than blocking, simply let your body deal with the punch in such a way that it doesn’t find a real sticking point, which is where all the damage will come from. The next drill expanded on this concept by also including subtle stepping, which will either totally deflect the punch or at least not provide it with any real penetrating ability.

I was again amazed at the simplicity, subtlety and economy of the Russian System. Some of the drills may not always look beautiful and expansive like the methods found in other arts but I assure you that there is a deep beauty in the simplicity of it all. More to come next week.

2009-11-03 – First Systema class in over 2 years

2009-11-03T11:47:00.001-08:00

I should have done this a long time ago! After an absence of more than two years I finally listened to my inner urgings and to Jocelyn’s gentle prods (she knows I’m happiest when I do martial arts) and went to class tonight. After an hour and forty five minutes worth of training I can’t believe I’ve waited so long to return.

The class started as usual with gentle jogging (while focusing on breathing in a relaxed manner) followed by some rolls, duck walks and other mobility drills. This was followed by some of the Systema core exercises such as push-ups, abdominal work and squats. All of these are seen as breathing exercises rather than strength work.

Our instructor Vadim Dobrin followed this with one of his favorite drills; lying down and getting up again as efficiently as possible. This one exercise if done for long enough can be a thorough workout all by itself.

The rest of the class was based on some basic Systema movement drills. The idea was to receive an attack and then evade it with as little drama and movement as possible. One of the key concepts covered was the idea that minimal and natural movement often neutralizes a conflict whereas big and aggressive movements tend to increase conflict.

I thoroughly enjoyed the class and from now on I’ll be blogging my experiences with the System regularly. That’s all for now.

2009-10-30 - 24kg Snatch set

2009-10-30T09:02:00.000-07:00

Today's session was really pretty pathetic. Here goes:

Warm up: 24kg swings

24kg Snatch: 3 minutes @ 12rpm

24kg swings: 5x10/10

Systema basics

I'm experimenting with my snatch technique because I know beyond any doubt that it needs some serious reform. I only managed a three minute set. I'm not sure whether it is simply because I suck at snatching or whether it is just part of the process of learning. Hopefully by the end of next month things will look a lot better.

2009-10-29 - 24kg OAJ

2009-10-29T10:02:00.000-07:00

A short session today.

Warm up: 24kg Swings

24kg OAJ: 5 minutes @ 8rpm

24kg Swings: 5x10/10

Systema basics

2009-10-27 - 16kg Snatches

2009-10-27T07:50:00.000-07:00

Today was benchmark day for 16kg Snatches. I chose to go with a six minute set. Here is the session:

16kg Snatch: 6 minutes @ 14rpm

Cheat pull ups: 3x3

Systema basics

I feel OK about the Snatch set, not happy, just OK. I haven't been training long sets for the past month so a six minute set is not too bad for now. At the end of next month I'm looking for an 8 minute minimum though. Thursday and Friday I'll test myself with the 24kg.

2009-10-26 - Starting my first "test" week

2009-10-26T10:41:00.000-07:00

Lately I've been doing mainly volume work in a rep rather than timed format. In order to gauge my progress (or lack thereof) the last week of each month will be a test week. I intend on doing 4 sessions this week, 2 with the 16kg and 2 with the 24kg to see where I'm at. The session today went like this:

Warm up: Z NWU 1

16kg OAJ: 8 minutes @ 9rpm

32kg swing: 15/15

24kg Bent over row: 3x5/5

Systema basic exercises

So what have I learnt so far? The Jerks were easy but the rack position wasn't. It seems to me that volume work "greases the groove" when it comes to the actual execution of the lift but perhaps lacks a bit when it comes to longer sets that require a solid resting position. This is something my next month needs to look into (perhaps via more rack holds). The 16kg set actually felt pretty easy (apart from the rack part) and I'm pretty sure that I can work at this weight at a higher rpm. Tomorrow I will test snatching with the 16kg (my weak exercise). I'm not expecting much, perhaps only a 6 minute set, but we'll see how it goes.

2009-10-23 - Short and simple

2009-10-23T10:45:00.000-07:00

Given the high volume work lately (and the resulting tired shoulders) I nearly decided not to train at all today. I did eventually manage to get myself into training mode and I decided to follow a classic timed set approach. Here is the session:

16kg OAJ: 6 minutes @ 10 rpm

16kg Snatch: 5 minutes @ 15 rpm

Some Systema drills, both individual and with Warren.

That's it! Enjoy the weekend.

2009-10-22 - Back to the source

2009-10-22T10:46:00.001-07:00

After spending some time training exclusively with kettlebells I started incorporating some stretching and joint mobility work from people like Pavel, Scott Sonnon (Intuflow) and Eric Cobb (Z Health). My main fitness background has been martial arts (Chinese Kung Fu and the Russian martial art simply called "the System".) I recently realized that the work of Sonnon and Cobb come from the Russian martial art tradition so for my session today I decided to go straight back to the source.

I spent about 40 minutes "playing" with various drills from RMA and I can say in all honesty that I am feeling pretty good right now. A lot of the drills are somewhat similar to what you will find in the work of Sonnon and Cobb, yet totally different. Systema is all about teaching you to use your OWN body wisely. For that very reason it can never be a martial art based on stances, katas or ranks. In some ways I guess it allows you to capture yourself at your best...free from restrictions and savoring the moment. When I look at my little girl, Caela, I realize completely what life eventually sucks from us...the ability to react freely and totally spontaneously to whatever situation you find yourself in. The process of reclaiming myself must include at least something of this.

Today I just "played" in the garden with some basic Systema exercises and I had a pretty good time. A part of the reason why I chose this route was the fact that my shoulders are taking some major strain from high volume KB training. Luckily all the rolling around on the grass seems to have brought about some improvement. More to follow!

2009-10-21 - Snatching away

2009-10-21T10:28:00.000-07:00

Today the focus was on snatches. I'm still following a volume rather than time based approach. I'll test during the last week of the month to see what I've gained through this. The session today went like this:

Warm up: Z NWU 1

24kg Snatch: 5,7,9,11,13
16kg Snatch: 5,7,9,11,13

Some RMA basic exercises

The 24kg set was followed immediately by the 16kg set. Rest period between sets was 2 minutes. Total reps: 180

2009-10-21 - GS and Russian martial arts

2009-10-20T15:03:00.000-07:00

Pavel brought about a mini revolution in the West when it comes to fitness and strength training via his "Russian Kettlebell Challenge." Since then it has become clear that there are various other approaches to kettlebell training that are less famous in the Western world. The same thing seems to be true when it comes to martial arts. Most Westerners are familiar with Karate, Judo, Kung Fu, etc., but very few Westerners are familiar with the Russian martial art simply known as "the System."

What seems to distinguish Russian approaches to kettlebells and martial arts is the emphasis on no-harm, relaxation and survival. Whereas there is often an emphasis in Western countries on the external aspect (such as a flat tummy or gorgeous pecs) the Russian approach is all about survival and economy of motion. The intent of both RMA and GS is to survive a confrontation (whether it be with an enemy or a set of heavy kettlebells) with the least effort. I have yet to find any system that is so user friendly and that allows for anyone to discover their own unique movement potential as the Russian "System." Systema has no "rules" or "katas" in the formal sense of the word...just movements that contribute to health, survival and freedom of expression. Systema also does not include the concept of competition or an opponent...just blending with the force being imposed on you. Use just the tension that is really required...nothing more, nothing less. Hopefully I will soon be in a position to share some more practical info on the power brought about by a thorough study of the traditional Russian martial arts. For now; feel yourself living via your breath!

2009-10-20 - Some heavier work

2009-10-20T11:06:00.000-07:00

I worked in some 32kg OAJ's during today's session. This is what I did:

Warm up: Z NWU 1

32kg OAJ: 5,5,5,5,5
24kg OAJ: 5,7,9,11,13

Core work and RMA basic exercises

The rest period for the jerk sets was 2 minutes and I completed the reps with the 32 and then the 24 before resting.

2009-10-15 - Light snatching

2009-10-15T10:14:00.001-07:00

I did a light session today consisting of:

Warm up: Z NWU 1

16kg Snatch: 5,7,9,11,13,15,9,7,5,3,5,7,9 - 210 Snatches in total

Core work

The snatch sets were done both on the Right and Left followed by 2 minutes rest.

2009-10-14 - I finally managed to squeeze some training in

2009-10-14T09:43:00.001-07:00

Work is absolutely insane at the moment! My usual early evening training schedule has taken a bit of a battering as a result and I am REALLY not going to get up even earlier in the morning to train. Today I luckily had a slightly earlier end to the work day so I managed to squeeze in some training (possibly the only time this week). I focused on one arm jerks.

Warm up: Z NWU 1

24kg OAJ: 5, 7, 9, 11, 10, 10
16kg OAJ: 5, 7, 9, 11, 10, 10

32kg Swings: 15/15

Core work

My approach to the jerk sets was slightly different today. I started off doing 5 right / 5 left with the 24kg followed immediately by 5 right / 5 left with the 16kg (20 reps total). I then rested for 2 minutes and repeated the process all the way up the ladder. This added up to 208 reps. I'll be pretty happy when I get to 300 reps per session but so far I seem to be on track. I also need to get some competition bells so I can start training proper jerks as opposed to only OAJ's.

2009-10-09 - Friday fun and games

2009-10-09T10:33:00.000-07:00

After my heavier session yesterday I experienced something I don't feel too often with my kettlebell regime - the DOMS. As a result I decided to take it fairly easy today and only play a bit with the 16 kg bell. The session went like this:

Warm up: Z NWU 1

16kg Snatch: 10, 14, 18, 22, 26, 15 (left and right, 2 minutes rest)

16kg Kettlebell juggling

Core work

I planned on doing more snatches today but my form started breaking down towards the end. I decided to listen to my body and fooled around with some juggling instead of forcing the snatch issue. Juggling the 16kg is awesome and I am for sure going to do more of it. Looking at someone like Vasily Ginko on Youtube makes juggling seem easy but I assure you that it is a fun way of training that really requires mastery of the bell and can induce a major butt kicking.

2009-10-08 - Shorter, heavier and more intense

2009-10-08T10:07:00.000-07:00

I didn't feel like a very long session today so I decided to go heavier instead. This is what I did:

Warm up: Z NWU 1

32kg OAJ: 5,5,5,5,5
24kg OAJ: 5,7,9,11,13

Some core work

I did a set with the 32kg followed immediately by a set with the 24kg. The rest period was 2 minutes between sets. I did a total of 70 one arm jerks per arm; quite a bit less than normal but the 32kg bell really ramped up the intensity. It was fun to work with a heavier weight for a change and I'll definitely need to do more of this.

2009-10-06 - Snatching for volume

2009-10-06T10:21:00.000-07:00

The volume in both OAJ's and Snatches are gradually going up but I'm still far from any kind of respectable numbers. Anyway, so far, so good. Here is my session for today:

Warm up: Z NWU 1

24kg Snatch: 5, 7, 9, 11, 13, 15, 9, 7, 5, 3 (Did this on L and R with 2 mins rest)

Some core work

I did 84 snatches per arm total. This process needs to continue until I can do at least 180 per arm - WOW! After my second chiro appointment today I decided to start adding in some dedicated core stability work. Apparently a lot of my physical discomfort has a weak or unstable core as a major contributory factor. I thought it was all bullshit until I tried some of the core work. OUCH!

2009-10-05 - A slowish start to the week

2009-10-05T11:29:00.000-07:00

In preparation for the heavier snatch session tomorrow I decided to take today relatively easy. I just worked a few sets of OAJ's with the 24kg. This is what I did:

Warm up: Z NWU 1

24kg OAJ: 5, 7, 9, 11, 13, 15, 9 (I did these Right then Left with 2 minutes rest)

That's all for today.

Elimination diet

2009-10-02T11:58:00.000-07:00

One aspect of my physical health that I've been neglecting for a LONG time is diet. Even though I've been training pretty consistently I've put just about anything going around into my mouth. As one wise person once said: You cannot outrun a doughnut. As a result I finally decided to clean up my eating and drinking habits. I've had a copy of Dax Moy's Elimination Diet ebook for some time now and I eventually decided to incorporate it on the 21st of September. So far I have dropped 11 pounds and I am starting to feel a lot more comfortable. The promises made by Dax are pretty big and thus far I've been suitably impressed.

One thing I love about this "diet" is that it is not some silly crash diet or gimmick. All it really entails is to eliminate all the "crap" from your diet. This includes processed foods, anything containing caffeine (because it leads to water retention), alcohol, and simple carbs. So far on this eating strategy I've been eating WAY more than normal and yet, the pounds keep dropping off. Another plus about this way of eating is that I think it is pretty sustainable. It really just entails eating healthy, natural food rather than shoveling unnatural stuff into your mouth. If you are in any way interested in a healthier way of eating I can highly recommend the Elimination Diet. Check it out here (and it is free): http://www.daxmoy-pts.co.uk/elimination/

2009-10-02 - An easy outing

2009-10-02T08:54:00.000-07:00

This week has been hectic. Work was in fact so busy that I didn't even get time to train yesterday. Given the tough week and heavy training lately I decided to give myself a break by only working with the 16kg today. I followed a similar format to the one I used for the OAJ's on Wednesday.

Warm up: Z NWU 1

16kg Snatch: 10, 14, 18, 22, 26, 30, 15

32kg Swing: 15/15

The snatch sets were done as follows: 10 right - rest 2 minutes - 10 left, and so on all the way up the ladder. This resulted in 135 snatches right and 135 left for a total of 270. I'm very happy with this outing since this is by far the highest snatch volume in a single session for me (the numbers still suck though). More on Monday.

2009-09-30 - Some new ideas

2009-09-30T13:55:00.000-07:00

Lately I've been on a quest to find an approach to GS that works for me. I've been lucky enough to receive some great ideas from John Buckley and Paul Tucker. Mainly what I've been focusing on as a result has been working on building volume via multiple short sets rather than a daily dose of ten minutes in the OAJ and ten in the snatch. Today another piece of the GS "puzzle" fell into place for me when Ken Blackburn of the IKFF shared a pretty nasty jerk workout with me. The volume of work in what Ken shared is simply insane (which means I like it a lot). Although designed for Jerks I decided to apply the protocol to my One Arm Jerks (I really do need more bells). Here is what I did:

Warm up: Z NWU 1

24kg OAJ followed immediately by 16kg OAJ: 5, 7, 9, 11, 13 (on the right and left)

The way I did this was to do 5 OAJ's with the 24kg followed immediately by the same with the 16kg. After 2 minutes rest I did the same with the other arm and so on. The total volume was 180 one arm jerks (90 right / 90 left).

I really like this protocol and it will become a major part of my training going forward. BTW, this is a very abbreviated version of the full progression. The volume reached in the full version is incredible. I might have to start thinking about only training 4 days a week rather than five - too much volume might lead to burnout eventually.

2009-09-29 - More snatching

2009-09-29T12:28:00.000-07:00

I finally relented and went to see a chiro today. It was quite an interesting session. I expected a few quick manipulations but he just did a basic spine and neck adjustment and then told me exactly where I have imbalances - get this - without me even telling him where I have problems. I will probably need a few sessions as well as some remedial exercises but so far I'm pretty impressed. Anyway, after I got home I did a session focused on snatching that went like this:

Warm up: Z NWU 1

24kg Snatch: 10 sets of 12

32kg Swing: 15/15

Like with the OAJ's yesterday I first did all the sets on the right and then the left handed sets. I like this way of working because it feels a bit more like the conditions likely to be experienced in competitions. I am also gradually cutting the rest time between sets in order to ensure that each successive set is started from a position of mild fatigue rather than allowing myself to recover fully.

2009-09-28 - A new week

2009-09-28T10:40:00.000-07:00

I'm back at work this week after 3 days of paternity leave last week. Not cool - I would much rather hang out with my girls but I suppose life must go on. My training focus today was on one arm jerks. I did:

Warm up: Z NWU 1

24kg OAJ: 10 sets of 10

32kg swings: 15/15

My approach to the jerk sets was different from what I've been doing lately. Instead of alternating between sets on the right and left I first finished all my right handed sets and then did the left handed sets. I decided to do this to more closely mimic the one hand switch approach used in GS. Things felt nice and smooth and it was actually a pretty easy session.

2009-09-25 - Forget yesterday

2009-09-25T08:40:00.000-07:00

The only thing that impressed me about my training yesterday was that I actually did it. The intended easy session turned out to be far from it. Today I decided to set things right. I replaced the 16kg in the OAJ set with the 24 kg and added 1 minute to my snatch set. Here's the result:

Warm up: Z NWU 1

24kg OAJ: 5 minutes @ 8rpm

16kg Snatch: 6 minutes @ 12rpm

32kg Swing: 15/15

Today felt a lot better than yesterday. More next week.

2009-09-24 - A tough easy session today

2009-09-24T10:28:00.000-07:00

My muscles felt tired today, probably due to the heavier work lately. I decided to give myself a break and go for an easier session with the 16kg bell. The session turned out harder than I thought it would.

Warm up: Z NWU 1

16kg OAJ: 5 minutes @ 12rpm

16kg Snatch: 5 minutes @ 14rpm

My muscles were complaining throughout the session. I got it done but it was pretty tough going, especially during the snatch set. I'll decide what to do tomorrow depending on how the muscles are feeling in the morning.

2009-09-23 - The snatches are catching up

2009-09-23T10:09:00.001-07:00

I did more snatch volume work today with the 24kg. For the first time since I started training GS methods I did more snatch volume in a session than OAJ volume. This is a GOOD sign since snatching has always been my weak area. The session went like this:

Warm up: Z NWU 1

24kg Snatch: 8 sets of 12

24kg Snatch: 2 sets of 15

32kg Swing: 10/10

Something I'm doing is clearly working. I think it might have to do with a gradual improvement in my snatch technique. It really is amazing what happens when you start working with your body to find your own technique rather than merely imitating others.

2009-09-21 - More volume work

2009-09-21T10:07:00.001-07:00

My focus on increasing my training volume continued today with my Jerk focused session. I did:

Warm up: Z NWU 1

24kg OAJ: 8 sets of 10

24kg OAJ: 2 sets of 15

24kg swings: 15/15

That's it for today.

2009-09-18 - Working on snatch volume

2009-09-18T08:31:00.000-07:00

Today the objective was to work on snatch volume. Here is the session:

Warm up: Z-Health NWU 1

16kg Snatch: 10 sets of 15

24kg OAJ: 4 minutes @ 8rpm

The snatches went well and was in fact quite easy. As a result I treated myself to a quick timed set of one arm jerks with the 24kg. Next week the 24kg jerks must start moving closer to the 6 minute mark.

2009-09-17 - A bit of both

2009-09-17T11:01:00.000-07:00

Today I decided to do a session incorporating both OAJ's and snatches. Lately I've generally been splitting these into different days. The session went like this:

Warm up: Z-Health NWU 1

16kg OAJ: 5 minutes @ 10rpm

16kg Snatch: 5 minutes @ 14rpm

The jerks were EASY! Snatching still needs some work but Howie's advice yesterday to follow a trajectory more similar to jerks rather than an arch made a clear difference. I had no lower back pain after the session and will work more on this new trajectory in future sessions. Thanks Howie!

2009-09-16 - Some snatching

2009-09-16T10:21:00.000-07:00

Just a simple snatching session today. Here goes:

Warm up: Z-Health NWU 1

24kg Snatches: 10 sets of 10

I did 10 snatches on the right, rested 1 minute, 10 left, and so on. The session was fairly easy but the snatch technique still needs work because I could feel my lower back complaining during the last two sets. Hmmm, what exactly am I doing wrong?

2009-09-14 - One Arm Jerk volume PR

2009-09-14T09:23:00.000-07:00

Since getting back under the bells again a few weeks ago I've been exploring various methods of training for GS. In the West the AKC way still seems to be the most familiar method but different approaches are gradually emerging from the likes of great lifters like Vasily Ginko and others. A common theme I've been noticing lately on the internet is the idea that GS should be adapted to the athlete and not the other way around. Of course certain basic principles need to be adhered to but there can really not be only one training regime that will impact each athlete in exactly the same way.

While doing research today on the various GS training methodologies I started thinking again about Z-Health and the concept of the perfect rep. I read through my Z-Health materials again and decided to focus my session tonight on perfect reps as well as on finding a lifting style that feels comfortable to me (rather than trying to imitate one of the champions like Fedorenko or Ginko). The result of the session surprised me. I did:

Warm up: Z-Health Neurological Warm up level 1

16kg OAJ: 10 sets of 20

Finisher: 24kg swings: 15/15

My jerk sets consisted of 20 jerks right followed by 2 minutes rest, 20 left, etc. My end total was 200 OAJ's, a significant PR in terms of training volume in one session. I don't know what brought this about really. Obviously my training with the 24kg over the past few weeks helped but I do think Z-Health had something to do with this as well. My technique just felt so much more efficient and also, um, unique to me. Everything felt smooth and efficient and to a large extent minimalistic. My initial dip was hardly noticeable and even the second dip was not deep but crisp. I also found myself spontaneously changing my swing motion. Rather than following the bell with my eyes I chose to keep my neck aligned with my spine and the bell just seemed to move by itself. Hmmm, there seems to be something to the idea of finding your own "groove" and tonight I was definitely well inside that groove. Hopefully something good will come from this in the next few days and weeks.

2009-09-11 - Just for fun

2009-09-11T12:52:00.000-07:00

I only trained on Monday this week given the fact that Caela decided to arrive on Tuesday. I'm really glad that she did because she is just totally awesome. Anyway, now that my girls (mom and baby) are back home at last I decided to pick up the bells again. The session today really was just for fun and had no intense purpose.

What I did was three sets of 4 minutes each that were basically an OAJ and Snatch cocktail.

I did two minutes of OAJ and two minutes of snatches with the 16kg. OAJ @ 10 rpm and snatches @ 14rpm. I took 2 minutes worth of rest between sets and did three sets in total.

Twelve minutes worth of training time (plus the rest periods in between) that gave me exactly what I needed today. Next week serious training will commence again.

2009-09-08 - Another miracle

2009-09-08T14:02:00.000-07:00

Today's training was of a very different nature. No bells, no timed sets, no ordinary levels of exertion; just nature doing its thing. Our little baby girl Caela arrived in this world via C Section today at 2pm South African time. It was a hard day from a physical and emotional point of view but so well worth it. In moments like these you re-realize what is really important. I'm so looking forward to bringing mommy and baby back home. At that point my training will start anew...not for another PR, but simply for being the best dad and husband I can be for my two amazing girls. Love you both immensely and am so grateful for having had the opportunity to be there through this entire process.

2009-09-07 - Monday

2009-09-07T09:09:00.000-07:00

Monday is here again which means work in various forms, including the bells (at least the latter is fun work). My session for today went like this:

Warm up with swings and squats

16kg OAJ: 2 minutes @ 10rpm

24kg OAJ: 4 minutes @ 8rpm

24kg OAJ: 2 minutes @ 8rpm

16kg Snatch (finisher): 2 minutes @ 14rpm

At the moment the main objective with the 24kg OAJ's is to work towards six minute sets. This will obviously translate into longer sets with the 16kg bell on the days I mainly use it. I think it is also time to expand my collection of bells in order to start working competition style jerks.

2009-09-04 - Snatch Friday

2009-09-04T09:31:00.000-07:00

The focus was on snatching today. Here's the session:

16kg Snatch: 2 minutes @ 14rpm

16kg Snatch: 6 minutes @ 12rpm

24kg OAJ: 2 minutes @ 8rpm

That's all for this week.

2009-09-03 - Impressive stuff by Valery Fedorenko

2009-09-03T10:47:00.000-07:00

This guy is a machine. Check this out:

2009-09-03 - Just jerks

2009-09-03T10:39:00.000-07:00

Today the focus was on one arm jerks. The session was short and energizing and I'm feeling pretty good right now. Here is the result:

16kg OAJ: 2 minutes @ 10rpm

16kg OAJ: 6 minutes @ 8rpm

24kg OAJ: 2 minutes @ 8 rpm

Some swings as a finisher.

2009/09/02 - Snatching

2009-09-02T10:23:00.001-07:00

Warm up: Swings / squats

24 kg Snatch: 10 sets of 10

Stretching

2009-09-01 - No training today

2009-09-01T14:38:00.000-07:00

Given the quiet state of the economy at the moment I'm kind of grateful that I didn't have training time today due to late meetings. Although I missed the bells it feels good to be able to be working on new and interesting projects from a work perspective. The next couple of days at work will also be filled from early to late but I'm pretty sure I'll be able to fit in some time under the bells during the evenings. BTW, for all those in the Southern hemisphere - happy Spring day. There really is little that compares to snatch sets with sweaty palms.

2009/08/31 - A light start to the week

2009-08-31T11:22:00.000-07:00

I started this weeks' training on a lighter note. I'll be bringing in the 24kg and perhaps the 32kg bell as the week progresses. Here is the result:

Warm up with swings and squats

16kg OAJ: 6 sets of 15 (alternating sets between right and left hand): Total of 90

16kg Snatch: 4 sets of 15 (alternating sets between R and L hands): Total of 60

The session felt easy and energizing; just what I needed after yet another long day.

2009/08/28 - Last one for the week

2009-08-28T09:36:00.000-07:00

I ended my week with a short session with the 24kg bell. This is the session:

Warm up: 32kg swings / squats

24kg OAJ: 5 minutes @ 8rpm

24kg Snatch: 2 minutes @ 12 rpm

32kg Swings: A few short sets as a finisher

It really is quite amazing how much lighter the 24kg bell feels after just a short warm up set of swings with the 32kg. The 32kg bell will definitely see some more action next week. That's all until next week.

2009/08/27 - Just a short Snatch session

2009-08-27T10:38:00.000-07:00

The days this week had been pretty long so I decided to take it easy today. I just did:

Warm up: Swings / squats

16kg Snatch: 6 minutes @ 12rpm

Cool down

That's all for today.

2009/08/26 - Jerks

2009-08-26T10:29:00.001-07:00

I did exactly the same volume of jerk work today as on Monday but following a different format. My session looked like this:

Warm up: Swings / squats

24kg OAJ: 4 sets of 20 (10L/10R): 80

16kg OA Overhead squats: 5 / 5

Some deep body weight squats

I realized something interesting today. When I first started using the GS lifting methods as opposed to the hard style methods I was WAY too relaxed. Trying to follow someone doing GS lifts on Youtube is not necessarily a great idea. In my case I was trying to mimic their apparently relaxed style resulting in not only a loss of strength but a pretty inefficient lifting technique on my part. Today's jerk sets drilled this point home nicely. My movements were snappy and explosive when necessary and relaxed when not. Now I understand viscerally why GS can make you strong - it is far more explosive than it seems so don't be fooled by how flowing the lifts can look at times.

2009/08/25 - Snatching away

2009-08-25T09:02:00.000-07:00

I just did snatches today. Here's the session:

Warm up: Swings / squats

Snatch (24kg): 10 sets of 10 (5 right and 5 left): Total: 100

Overhead squats with a towel

Bit of stretching

I was happy with the snatch form today. The bell flowed smoothly and I worked at a comfortable pace. Now I just need to keep doing this for ten minutes!

2009/08/24 - The Experiment continues

2009-08-24T05:59:00.000-07:00

I started my third week since I got back in the saddle today. I'm still experimenting with an approach to GS that will work for me in the long run. From recent contacts via email with people like Paul Tucker, Denis Kanygin, John Buckley and Ken Blackburn it is becoming increasingly clear to me that different people require different approaches to GS. Having said that, the consensus is that there is no escape from long sets. It just seems to me that there are different ways of getting to that particular destination. At the moment my approach is based on building volume via shorter sets and testing longer sets once a week or so. Today I did the following:

Warm up: Swings / squats

OAJ (24kg) 4 sets of 15 and 2 sets of 10: total of 80

Snatch (24kg) 2 sets of 10: total of 20

OA Overhead Squat (16kg): 2 sets of 5

Cool down: Deep body weight squats and stretching

My approach to the sets was to do one set with the right arm, then rest for about 2 minutes, followed by a set with the opposite arm. In this way I found that my technique remained consistent rather than deteriorating due to fatigue. I will work on increasing the volume as the weeks progress. I feel pretty energized after the session - stimulated but not blasted.

2009/08/21 - Interesting

2009-08-21T07:59:00.000-07:00

Today I finished my second week of consistent training with the bells after a few months of relative inactivity. My approach to GS is quite different from my previous outing. I have been lucky enough to get exposure to some of the methods used in Russia and Eastern Europe via people like Paul Tucker and Eugene (from GS over 40) as well as some updates from the IKFF. At the moment I'm not training mainly long sets 5 days a week as I did a while ago. I am focusing instead on areas I feel are a bit weak in order to prepare for the rigors of GS. At the moment for me the biggest issue is strength. For the past two weeks I've mainly been doing short sets of one arm jerks and snatches with the 24 kg bell. Today I chose to put in a slightly longer set with a lighter bell. Here's the result:

Warm up: Swings (24kg) / body weight squats

OAJ (16kg): 6 min / 8rpm

Snatch (16kg): 4 min / 12rpm

Swings and stretching to cool down

It was quite an interesting experience. The 16kg bell felt very light and flew up easily in both the jerk and snatch sets. I could have easily gone 8 minutes in the jerks and probably 6 in the snatch set but I chose to take it easy (I might finally have realized that impatience is never a good idea). So what do I take away from this session? Clearly shorter sets have a carry over effect if you use a lighter weight for the longer sets. For me this means that some form of strength work is pretty relevant in GS. There is still a lot of experimentation ahead of me but for now I'm glad to have found training templates other than those offered by the AKC or RKC crowd. I guess the real learning here is that there is no one true way; we have to adjust kettlebell (and other training) to ourselves rather than only adjusting ourselves to a particular regime. BTW. thanks to Ken Blackburn of the IKFF for stating this point so saliently in his recent email to me.

2009/08/20 - Snatching

2009-08-20T09:12:00.000-07:00

Just some snatches today. I did just 6 sets of 1 minute each and alternated hands each set. I took 1 minute rest periods between sets. That's all for today.

2009/08/19 - Jerk emphasis

2009-08-19T15:26:00.000-07:00

What a long day this was. I got home at 7pm and pushed in a quick session before going to dinner with friends (btw. good cooking Angus!!!)

I warmed up with some swings and then followed with:

OAJ (24kg): 4 min / 8rpm

Snatch (24kg): 2 min / 12rpm

That's all. Now it is bedtime.

2009/08/18 - Snatching

2009-08-18T09:25:00.000-07:00

Warmed up with squats and swings. The session looked like this:

Snatch (24kg): 2 min / 12rpm

Snatch (24kg): 2 min / 12 rpm

Snatch (24kg): 2 min / 12 rpm

Snatching is hard work.