Friday, October 26, 2007

On the road back

The flu and subsequent shut down really messed me up! I am worlds better now. Taking it slowly getting back. I definitely lost lean muscle. :( but still weighing 190.

Tues: First kb workout in eons.
warmup
Swings 16 kg 20/20
LCCJ: 16 kg. 15/15 x 2

Double 16s LCCJ 16 reps/2:00 min. 8 per minute.
Single 24 kg. LCCJ Alt. arms each minute
7/7/7/7 (4:00)
8/8/8/8 (4:00)

Jump squat with bar 20 reps
Jump squat bar + 20 kg: 20 reps.
(I have never done these before- felt good, but kicked my butt after the kb work).
Jog 15 mins.

Wed.
Pugilistics day at the academy. Played Mit-man with the recruits. Worked a little sweat from that. Sore from Tues. workout.

Thurs. My colleagues convinced me to work a BJJ session with them. Hour long session- felt very refreshing! Over stressed in the first round, and gassed out. Relaxed in later rounds, and did not gas out at all. Learning to relax under a weight is a definite skill that carries over to BJJ.

Frid. work behind a computer, but I will get a session in later. Graduation from MIDP is next week!

Friday, October 19, 2007

Competitive kettlebell lift instructions

I read Rolando's post on the DD forum, and he has asked here about the benefits/carryover to other sports such as martial arts, or other lifting. Since I don't actively participate in other sports (teaching police defensive tactics doesn't count, although, it is much easier to teach and demonstrate and well as be the uki- person being thrown- from kettlebell lifting period)I can't speak intelligently on such things. I am curious about the rest of you. Has kettlebell sport lifting helped in your sprinting, cycling, martial arts, etc?

Having met Rolando at the Sept. RKC, he is a motivated athlete, and an all-around fun guy. His heart is in the right place. Below is one of his videos.




This is taken from AKC coach/Fire Safety Advisor Mike Stefano's blog.
http://firefightersworkout.blogspot.com/2007/10/confessions-of-kettlebell-coach.html

I think it is a good tutorial on the competitive lifts approach.



PART ONE

SWING


Not following the bell with your torso as it swings back between your legs, forcing a premature forward swing
POSSIBLE FIX: Follow the bell with your eyes and allow the back to round, as you let the bell to finish its rearward swing before reversing direction. This same fix applies to the clean and snatch. Once this problem is eliminated, you can stop watching the bell and keep eyes fixed on the floor a few feet in front of you.

Holding too much tension in the body, and using the arm to pull the bell forward

POSSIBLE FIX: Relax... this can't be over stated. Think of the arm as a rope tied to the bell handle and generate motion with the back and legs. Collapse forward as you empty of air, at the moment the bell starts to travel forward on its own, straighten up with the back and legs. Feel the pull through the arm and shoulder, but don't originate it from there.

Bell rocks or shakes between legs in backswing
POSSIBLE FIX: Proper grip, holding bell handle on the inside corner with a hook grip. Also, maintain the handle at a 45 degree angle. This will give you much control of the bell. Another possible reason the bell doesn't follow a straight line is found the the first problem, not following the bell. If the arc rearward is shortened prematurely (bells not done moving on its own), there's a forceful pull that rocks the bell (and kills your grip in Snatch and Clean).

Go To: >>SWING VIDEO
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CLEAN

Man or woman, when first learning sticking with one arm cleans, jerks, and long cycles provides plenty of challenge, and what I feel is a better way for the average person to safely progress. This article will strictly deal with one arm work.
No rest in the rack position. By far the most common problem, and one that contributes to early fatigue is the inability to achieve a good rack position. With AKC and Valery's training, we learned to find the hip with the elbow as your hips move forward, knees stay straight, and back is round. From here the arm forms a virtual V that cradles the bell with the handle resting on the hip of the palm.

POSSIBLE FIX: I've worked with some people that have no trouble finding the hip right away. But some of my bigger boys tend to be far away. The fix here isn't automatic, but needs to be ingrained over time. Again, relax into the position, searching for 100 percent gravity support of the bell with virtually no muscular effort to keep it in place. The bell is actually more balanced than held in the most ideal situation.

As another solution and if necessary I'll stick with more Long Cycle work to allow a break from the rack position. It's not uncommon to have a client do Long Cycle Push Press even before they've learned to Jerk. As the rack gradually improves, a return to Jerks is implemented.

Another aspect of resting is found in the wrist position which must be slightly bent back but totally relaxed. The bell still sits directly on the hip of the hand, but with a relaxed wrist a shelf forms with very little muscle effort. At all times the bell is supported structurally, over the ulna, almost eliminating the wrist from the equation. This also applies the the overhead lockout.

Tossing the bell when dropping is another common issue. Whether learning cleans or performing Long Cycle, it almost hurts me to watch a Tosser. I define a tosser as someone who pushes the bell as far away from there body as possible when lowering the bell from the rack position preparing for another rep. This problem can stem from working with a light bell, that's sometimes necessary to master other finer aspects of the movement and still do high rep sets. Even so, the time to correct this problem is early on, before making the switch to a heavier bell.
POSSIBLE FIX: Reinforce the concept of dropping the bell, nudging it out of the rack with the shoulder, keeping the grip as relaxed as possible, re-grabbing with a hook grip with perfect timing and no distinct pull on the arm and shoulder. Then, reverse the motion (with all the same technique as the swing above) when the bell begins to swing forward.

Mike Stefano
>>EastCoastKettlebells.com


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PART TWO

THE JERK

Allowing your arm / elbow to move off the hip before popping it up with the legs

POSSIBLE FIX: Wait for the pressure of the hip against the elbow as you execute the first dip. Do not allow the elbow to drift away from the hip by "pressing" the bell with your arm. Keep the arm and elbow married to the body as much as you can, until it's driven up by the connection with the lower body. For some, resting the elbow on the hip isn't possible.

Unable to get the elbow(s) close the hip(s)

POSSIBLE FIX: Over time the body will adapt and somewhat mold itself around the movement. Relax into it, be sure the hips are forward, knees straight, and back round. The rounding of the back is what brings the elbow to the hip. If you can't make the hip, allow the upper arm and elbow to rest against your body where it lies. For some, it may be beneficial to emphasize a slightly longer lockout to catch some rest, but long and slow sets that feature an extensive hold in the rack is what will get you there. Resort to Long Cycle (rack isn't held as long) if necessary.

Excessive arm and shoulder fatigue due to controlling the bell on the down drop
POSSIBLE FIX: Before lifting kettlebells, we were all taught to control the weight on the negative portion of the rep - Not so here! After lockout is achieved, the weight is literally released from its position as it's dropped to the shoulder, directly back into the rack position in preparation for another rep. The weight is absorbed by the body in several ways.

Releasing a big exhalation as the kettlebell drops and lands
Employing a slight bending of the ankles, knees, hips, as the bell makes contact with the shoulder

Raising up on the toes as the bell drops and immediately reversing direction as it touches the body
Emphasis on a smooth landing where the bell slides into position versus crashes in
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PART THREE

THE SNATCH

Not following the bell as it travels backward between the legs
POSSIBLE FIX: Keep your eyes on the bell as it travels back. Allow the back to round, and the bell to finish its rearward motion, before pulling back, and standing up. The same fix applies to both the clean and swing. Don't allow this to become a permanent practice. Eventually, get your gaze focused back on the floor or wall in front of you.


Not being able to get the bell to land on the "hip of the hand" in lockout

POSSIBLE FIX: Some aspect of your timing is off or you're using too much weight. When the bell repeatedly fails to land on that sweet spot, fatigue accelerates proportionally. Drop down in weight (or switch hands if necessary), and improve timing with more and more reps, and longer sets. Remember the basics:

Follow the bell as it swings between your legs
Pull back with power from back and legs
When bell is "weightless", reposition hand, rushing into bell
Lockout with bell handle diagonally across the hand, weight on hip of the palm


Dropping the bell over the top of the hand instead of around the side

POSSIBLE FIX: I feel the drop sets up the entire rep, and with a bad drop there's little chance of getting off a lot of really good reps. Catherine Imes described it very nicely when she said (and I'm paraphrasing), that you need to get the weight of the bell from the hip of the palm (pinky side) to the index finger side of the hand. This nudge, followed by elbow bend and an actual drop of the bell (where gravity does all the work) becomes a "rest". The bell is dropped in the saggital plane, or the groove directly in front of the body (imagine slicing the body in half from left to right), allowed its full back swing, then brought back up.

Tuesday, October 16, 2007

OT

Stress combined with the stomach virus/flu is seriously wrecking havoc on my health. I am furiously finishing up my MIDP work. (Graduation is Nov. 1) Too much controversy to go into with the recent updates. Need to seriously destress the body. I don't know if what i have now is left-over from the virus or the effects of stress on the body. At any rate, I have not been able to train since the last practice and it is killing me.

I thought I'd have a little fun with some favorite moments in music history. I don't know if the first clip is true or not, but here is the tale. Elvis Costello was told not to play Radio, Radio on Saturday Night Live for fear of offending the media corps. This must have been pretty exciting for Live TV back then. He was supposedly banned from SNL. He re-created his stunt with the BEastie Boys on the 2nd clip. Obviously that one was planned, but I thought it was freakin' brilliant! Cheers. (Watch at the end- after they finish, they bail quickly, the drummer knocks over a cymbal on accident, pauses, then bails!)


2nd Appearance:

Saturday, October 13, 2007

Cate Imes Master of Sport

I would be remiss if I did not post the Great Cate Imes being the 1st American born kettlebell Master of Sport. Awesome achievement!

Tuesday, October 09, 2007

GS in action

Marty Farrell attempts Master of Sport ranking in Kettlebell lifting. Amazing when you think that he is only about 150 lbs, and he was jerking 140 lbs. It's even more amazing to see it in person.




Getting Better

Monday:
Busy day: could only fit in this quick one.
5 mins. Double jerk (2-12kg) 6 rpm.

Tues
Warmups with swings and 1 arm jerk w/ 16s.

Work Set
5 mins. double jerk (2-16kg) 6 rpm
3 mins. double jerk (2-16kg) 6 rpm

1 arm jerk
2 mins 24kg- 6 rpm L
2 mins 24kg- 6rpm R
2 mins 24kg- 6 rpm L
2 mins 24kg- 6rpm R

Snatch 16kg
10 mins. 16 rpm (160 reps)
(5min L/5 min. R)

SHELC (supine hip extension leg curl) on swiss ball
2 x 10

Finally found my hip, alot easier on the 1 arm than the 2 arm. Learning a whole new curve. It felt good!

Friday, October 05, 2007

OT Rant (recovering still)

Fall means a couple of things near here. Apple Hill and Fleet Week in San Francisco. Apple Hill, the collection of family farms that sell apples (and other fall fruit and vegetables, as well as seriously addicting apple pies, et al). I love going up there with the family, the smells of wood fires, cinammon, spice, and pine. It is everything good about living in Northern California (except the Northern Coast, of course).

Fall also means Fleet Week in San Francisco. The Blue Angels fly in as well as large naval ships come in. Of course the complaining and moaning from the toxic-minded ultra liberals who are quick to wave a white flag and surrender under any circumstance are the first to complain about the noise, and threat to the population. Since 1945, there have only been 9 crashes from the Blue Angels performing in a civilian community. I wonder how many crashes have occurred since the start of Critical Mass?

Training has suffered this week due to the virus. Today I have felt the closest to feeling myself. My throat does not feel like it has gone through a cusinart. And I am itching to get those new competitive kettlebells!

Wednesday, October 03, 2007

Got Sick

Monday

Double 16kg jerk

Set 1: 4:24 min. 32 reps
Set 2: 3:35 min. 28 reps
Set 3 3:00 21 reps
Total 5670 lbs.

Snatches with 16kg
Set 1: 7:30 100 reps

Total: 3520 lbs.

Swings w/ 24kg

40L/40R
40L/40 R

Total 8448 lbs.

Overall total: 17,638
I finished feeling strong, I did not want to overdo it just yet. I know I need to work on my pacing and working up to 10 mins. The snatches felt good. I shouldn't stopped at 100, but I thought it was a good number to stop.

TUES- Got some Virus that has been going around-felt like absolute garbage. It's always telling when your co-workers tell you to go home, and that you look like hell! :)