Exploring LE training through Kettlebells

Taking Leave....

2009-08-24T07:56:00.000-07:00

In 2006 I started this blog. At the time, there was not alot of familiarization on a wide scale basis regarding kettlebell training in law enforcement circles. I recently attended a law enforcement workshop with other PT instructors, and they ALL knew about kettlebell training and many had incorporated it into their training. Needless to say I was stoked! There was a lot of talk about Crossfit, I brought in Velocity Sports Performance as another approach that was beneficial as cops are definitely "occupational athletes" (not my phrasing, but I heard it from Carl Bialorucki, Placerville Police Sgt and Pursuit Performance Training owner).

At any rate, I am reminded of this saying when I look back on the last three years. "First they laugh at you, then they ignore you, then they persecute you, then you win." I am sure many of you had the peculiar looks in the beginning when you told them about kettlebells....cattleballs, kettleballs....achyballs...whatever...and now it's a different story.

As it stands right now, my agency is the largest in the nation to have paid workout time for their rank and file. (only two hours a week, but it is a start. LAPD, LASO, SFPF, and other large agencies in the state do not have this.)There are kettlebells in each station gym. There is even an intradepartment tutorial on safe kettlebell lifting done by yours truly.

Now it's time for me to focus on something else. Alot of rambling, and I apologize. The next focus for me will be more personal. Two things....the Sacramento Kettlebell Sport Club, and secondly (and much more important) a new addition to the family. Another warrior princess. I am truly blessed.

Thank you to the people who have visited and posted, or ghosted. It was fun to be a part of introducing kettlebells to my agency, and I will continue to enjoy meeting people interested in this funny piece of iron called a kettlebell.

The Sacramento Kettlebell Sport Club

2009-08-24T07:46:00.000-07:00

A new beginning.www.sackettlebellsportclub.blogspot.com

Homemade pre-workout Fuel

2009-05-03T21:06:00.000-07:00

I recently got this book called the Thrive Diet by Brendan Brazier No, I am not following it in the traditional sense, however it has some great recipes for workouts using whole foods-no chemicals.

I use this one prior to a workout. Think homemade powerbars, or gels.

Direct Fuel Bites:

5 Dates (i use a whole handful, but the recipes says 5)
2 Tbsp Coconut oil
2 tsp lemon zest
1 tsp lemon juice
Sea Salt to taste

(i just use a quarter to half a lemon instead of squeezing juice and scraping zest)
Put all ingredients into a food processor/Cusinart and blend until it is a paste similar to a melted powerbar.

Put it in a tupperware container, and refrigerate. keeps for up to 2 weeks in the fridge, or up to 3 months in the freezer. You can also wrap bite size chunks in cellophane for use on the run or on A run, instead of carrying packets of Gu. Tastes a lot better with no chemicals.

I originally got this from another AKC coach on a post regarding pre-workout nutrition. It works great before a run, KBs or any kind of exercise.

training updates

2009-04-26T07:59:00.000-07:00

Mon:

Exercises: Clean, Snatch, Press

min. on min. rest- 3 rounds

16kg.

Total Cleans: 67
Snatch: 96
Press: 76

Worked on proper technique, breathing, and getting a good rack position

Wed. LCCJ (2-12kg), Snatch, Bottoms Up Press w/16 kg

min on. min off- 3 rounds

Totals: LCCJ- 35
Snatch- 100
BUP- 53

Fri- 12 kg LCCJ- 6 mins 47
Snatch- 200 (10 mins.)
LCCJ 6 mins- 49.

Saturday. Ran 1.5 miles- easy pace with slower recruits. Then lifted stuff at Ken's garage with the cast of characters... John Wild, Denis Kanygin, C-Dogg/Dog brother aka Iron Punk, Firefighter Dwight, and Velocity Evan. Good Times!

Excellent article translated by Denis Kanygin

2009-04-26T07:50:00.001-07:00

Movement and Breathing While Performing Girevoy Sport Exercise Jerk
Wed, 04/15/2009 - 21:18 — dkanygin
Mishin S. N. Master of Sports and Head Coach of Russian Team and Tihonov, V. F. State University of Chuvashks (Cheboksary) translated from Russian by Denis Kanygin

Translation by Denis Kanygin, Master Trainer and Founder of Workout IQ
www.workoutiq.com www.girevoysport.us

In 2005 new rule have been implemented, forcing to hold kettlebells for longer duration at lock out position. The change lead to improvements in techniques of Girevoy Sport (GS) athletes. Improved quality and time of lock out position. These changes led to changes in breathing pattern of GS athletes.

Beginners to GS and even some Masters of Sport in Kettlebell Lifting tend to hold their breath and flex breathing muscles while holding kettlebells at lock out position. It takes 6-8 breathing cycles to recover from such needless exertion and get ready to next kettlebell jerk (S. Mishin, V. Tixonov 2009).

Diversion of breathing and movement patterns lead to extra movement of arms, legs and torso, which lead to early onset of fatique and poor performance (A. Votorinzev 2002).

Since January of 2005, breathing patterns of GS male athletes of various qualifications were analyzed.

The study revealed:

* Majority of Girevoy Sport athletes practice breathing into chest
* 24.3% of adult athletes practiced diaphragmatic breathing
* 35.5% of young adult athletes practices diaphragmatic breathing

While holding kettlebells at the lock out position these numbers changed to:

* 8.6% of adult athletes practiced diaphragmatic breathing
* 15.5% of young adult athletes practices diaphragmatic breathing

It should also be noted that breathing frequency is dependent on frequency of lifting of kettlebells and ranking of athlete

While performing Kettlebell Jerk in competition, athletes with ranking I and KMS, at the rack position, before performing another lift, took 6-8 breathing cycles only 3 minutes into the competition.

Athletes of higher qualifications (MS or higher) took between 1-3 breathing cycles in initial (rack) position.

Through out the whole exercise, number of breathing cycles varied from 1.5 (breath out, breath in, breath out) to 3.5 (4 breaths in, 3 breaths out), depending on the breathing pattern used.

Breathing patterns can be separated into main four different categories:

1. Undersquat – inhale; movement to lock out position – exhale; holding at lock out position – holding breath; lowering of kettlebells and shock absorption – loud forceful exhale (1.5 breathing cycles)

2. Undersquat – exhale; movement to lock out position – inhale; lock out position – exhale; lowering kettlebells – inhale; shock absorption – exhale (2.5 breathing cycles)

3. Rack position – exhale; kettlebell bump – inhale; undersquat – exhale; moving to lock out position – inhale; lock out position – exhale; lowering of kettlebells – inhale; shock absorption – exhale (3.5 breathing cycles)

4. Undersquat – exhale; kettlebell bump – inhale; movement to lock out position – exhale; while in lock out position – inhale+exhale (diaphragmatic breathing); lowering – inhale; shock absorption – exhale (3.5 breathing cycles)

First breathing pattern was detected in athletes of low ranking.

Second breathing pattern was detected in athletes with high ranking.

Third breathing pattern was detected in athletes who spend more time in underquat and moving out of it to lock out position (0.56 sec to 0.64 sec), MSWC S. Merkulin is an example of such technique.

Fourth breathing pattern was detected in athletes who spend the most time in the lock out position (0.6 sec to 1.5 seconds). S. Mishin is an example of that technique.

In Girevoy Sport literature (V. A. Polyakov, V. I. Voropaev, 1988; Y. M. Zaecev, Y. I. Ivanov, V. K. Pertrov 1991; A. I. Vorotinzev 2002; etc) there are many descriptions of various breathing patterns. Unfortunately authors do not look into types of breathing and so we are told “when” to breathe but are not told “with what” should we breathe (chest or diaphragm) or “how” (deeply or shallowly, slowly or rapidly) to breathe when kettlebells with total weight of 64kg pressing down on upper body.

If in rack (initial) position elbows are against stomach muscles and kettlebells are positions on chest, breathing becomes difficult. In rack position, in those new to Girevoy Sport, kettlebells often rise and fall, as athlete inhales or exhales. Such extra movement provides early onset of fatigue of rib cage and breathing muscles.

Conclusion:

* Results show the diaphragmatic breathing in initial (rack) position before the lift of two kettlebells and while in lock out position is more frequently encountered in athletes of high rankings
* There approximately four breathing patterns while performing Kettlebell Jerks. I type of breathing encountered in athletes of low ranking; II type of breathing encountered in athletes with high ranking Master of Sports); III and IV type of breathing are encountered in athletes of highest rankings
* Answer to questions “with what should we breathe” and “how to breathe” could be answered with an additional study
* There is enough evidence to show that diaphragmatic breathing is superior when applied to Girevoy Sport

References:

* Воротынцев, А.И. Гири. Спорт сильных и здоровых. – М.: Советский спорт, 2002. – 272 с.: ил.
* Поляков, В.А., Воропаев, В.И. Гиревой спорт: Метод. пособие. – М.: ФиС, 1988. – 80 с.
* Зайцев, Ю.М. и др. Занимайтесь гиревым спортом/Ю.М. Зайцев, Ю.И. Иванов, В.К. Петров. – М.: Советский спорт, 1991. – 48 с.
* Дембо, А.Г., Земцовский, Э.В. Спортивная кардиология: Руководство для врачей. – Л.: Медицина, 1989. – 464 с.: ил.

Timed Sets

2009-04-17T15:25:00.000-07:00

Getting my groove back.
12kg KB

Double KB Jerk- 37 (5 minutes)

Snatch L- 95 (5 mins.)
short rest
R- 95 (5 mins)

short rest

Double Jerk- 44 (5 mins)

Snatch full 10 mins.- L-96, R 92

Inspiration!

2009-04-09T18:06:00.000-07:00

Ken and I attended the 2006 RKC. I am amazed at his lift, and his dedication to kettlebell lifting. If you read his AKC blog entry, he wrote that he only trains timed sets with the 16kg kettlebell. This has reignited my desire for kettlebell lifting/timed sets (GS).

I have started a GS lifting day on saturdays for the department. Let's see who shows up.

Sac PD gets workout Time for its rank and file!

2009-03-28T06:13:00.000-07:00

It's true! The Sacramento Bee published that SPD will get workout time (along with some other little acquiesces) for foregoing our contractual raise. This is HUGE, even if it only for 2 hours a week. This will undoubtedly benefit those that need it the most.

Sac Fire Academy Enters the Kettlebell!

2008-11-07T08:29:00.000-08:00

A good time had by all! Coach John Hoffman has done a great job so far with his recruits, and many thanks for letting me come out and train with them.

FOUR BRIDGES HALF MARATHON-DONE!

2008-10-28T08:34:00.000-07:00

Sunday morning was a beautiful morning for a 13.1 mile run from the City of Folsom around Lake Natoma and back. This was the first time I ever participated in any kind of organized race/run. This was also the furthest I have ever run. 13.1 miles in 2:31. Not a fast pace by any means, but my personal best. :)My daughter participated in the "Scary Scamper-mile "run" which gave her a race shirt/bib number and finisher ribbon- she had fun and enjoyed having a bib number like her dad.Start them enjoying fitness early on and avoid the health hazards of later years.

Now let the healing process begin! Ice baths are my friend.

Off-Topic... A little Pinoy Pride :)

2008-10-08T08:24:00.000-07:00

Rock on Arnel! What a heck of a story. Even if you're not a Journey fan, it is definitely a human success story. The top video is what they found on You Tube. The second is the full story.

TEST DAY!

2008-09-05T04:00:00.000-07:00

It is 0400 hrs. and I am preparing for my final exam for the SPEAR course. It has been a great experience, and definitely an enlightening experience with regards to combatives (both coaching and participating). I truly regret not attending the Tony Blauer/Pavel seminar when it occurred. That was a one-shot deal that probably would never happen again. There is a lot of commonality when it comes to their approach to combatives and strength training, specifically the biomechanical and physiological approach that maximizes anyone's potential.

The challenge is given at the course and it is summed up by these two symbols: 1*

One asterisk or spoken a little slower, one ass t' risk. Whose "ass"? Apparently anyone trying to change the status quo in combatives.

BTS explains that Physiology precedes the cognitive EVERY TIME. You tube has a lot of videos showing what people do when they are surprised by an ambush; their hands come up between them and the perceived the threat and pushes away danger. Check out the videos of people playing the scary maze game. It is not age specific, in fact, (although I don't understand why people would allow their small children to knowingly play a frightening game for a laugh)one child playing it (probably age 5-6) shows the perfect display of a physiological and biomechanical response to a sudden threat- his hands come up between him and the threat, protects his command center (head) and pushes away danger (even though it is a video screen) and then his feet move him away from the threat.

If that is what an untrained person does when surprised/ambushed, why not train the physiological and biomechanical response into a combative response as well? It is perfect for anyone wishing to defend themselves, not just LEO/Military. A Blauer trademark is "Be Your Own Bodyguard". What a great mindset!

Blauer Tactical Systems Maxim

2008-09-02T05:21:00.000-07:00

"Don't show your students what you can do; show them what they can do".

This is a pretty deep maxim, especially in the arena of self defense. All you need to do is go onto Youtube and there are plenty of videos of "senseis" performing "one touch" knockouts on their student who is passively standing there. (I can't embed the video but here is an example of crap being taught and money being taken by some unsuspecting person who will actually believe in this garbage.- click on the title)

One thing I am very impressed with by the Blauer instruction team is that they are passionate about SPEAR (Spontaneous Protection Enabling Accelerated Response), they made it very clear that you must earn your certificate (no "I attended the cert, so I get the shirt" mentality)they use realistic drills based from realistic scenarios using movements really used in a street situation. They also used alot of realtime fight/attack videos and broke down the physiology of the fight. There is no " you attacked me wrong" mentality. In addition, everyone attending the certification came from a variety of law enforcement entities, local, state and federal. Everyone picked up the drills quickly, and received quality attention/instruction from the instructors. I can't recommend this course highly enough.

Q: What is the most important aspect in a fight?

2008-09-01T06:51:00.000-07:00

A:"The result."- Tony Blauer

I love these men!

2008-09-01T05:45:00.000-07:00

I love the fact that he started when he was 40. It is never too late to start getting physical. I never tire of hearing the Team Hoyt story. I love the drive, the sense of humor, and the tireless positive nature of Dick Hoyt. I can't imagine how many times he has probably told this story, and yet he is happy to tell the story after so many years.

DOES IT FEEL WE HAVE SOLDIERS IN A WARZONE?

2008-08-31T22:53:00.000-07:00

Being prior military during the first Desert War, I feel for our soldiers overseas doing a tough job when all people seem to be talking about are mundane things such as the new Fall lineup. Love him or hate him, I came across this story about President Bush I thought worth mentioning. I am not a big fan of what has happened over the course of his presidency, but I thought this story was very decent. Click on the above link if you want a different view of the man.

SPEAR

2008-08-31T22:47:00.000-07:00

I am in Carlsbad this week getting trained with Tony Blauer's SPEAR Instructor course. Should be a good time training. Tony certainly has done his homework with regards to reality vs. dojo training. More to follow. Less than 2 months left until the four bridges marathon. Also, I am planning to assist at the February RKC in 2009 in San Jose! Good times to come.

Do you remember this Olympic moment?

2008-08-09T02:36:00.001-07:00

Never give up.

OK..something a little more masculine

2008-08-08T21:07:00.000-07:00

Kurt Angle wins Olympic gold against Iranian wrestler, Abbas Jadidi...and he did it with a broken neck. Amazing.

THE OLYMPICS ARE ON!!!!

2008-08-08T20:55:00.000-07:00

Remember this Olympic moment? 1:30

I am looking forward to more intense moments of human spirit.

Update

2008-08-06T16:47:00.000-07:00

I have been running 7.5 mile hill runs on the weekends, and I range 4-5 miles during the week. I will get 3-4 training runs in during the week, and I will do some basic kettlebell lifting/push-pull weight training on a non run day. Nutrition is getting better as I see a major difference in my ability to run further each week. I am a tortoise, no doubt about it, but I am slowly getting faster, and I do not hurt the way I used to in previous running attempts. I am up to almost 20 miles a week now.

I view this simply as a new experience. I am still not a huge running fan, but I am certainly more understanding why people are fans. I enjoy running with a group, but I find that I also really enjoy the solitude of a solo run, especially surrounded by nature.

I peeked my head in on the kettlebell world that I have quietly grown silent in. I saw that there are still very positive people out there, training hard and having fun. And then there are the other negatives that plague it. Quite humorous, really.

I have been studying hostage negotiations/crisis intervention. Good stuff, much applications in dealing with regular people as well!

Enjoy the clip...it is "Transmission" by Joy Division. yes, I am a retro kind of person! If you didn't know...Joy Division lost its lead singer to suicide, then they became New Order.

Kicking it 2-tone

2008-06-18T08:35:00.000-07:00

Ok, it is summertime in Sac...time to get some Specials on the radio. This reminds me of living back in Southern Cal circa 1984, vespa and all! (Watch for Terry Hall throwing the tambourine at someone...he is pissed because the bouncers were roughing up a fan. Terry ends up inviting the people onstage, and off they go!)

Anyways....I am training for a half marathon, the Four Bridges Half Marathon in Folsom, Ca. Just trying something that I have never done before. I work with a colleague who has run the Boston Marathon, and we are trading training information, me with kbs and strength, him with his running expertise. Now, I am not a big fan of running, but just like most everything else, an infectious practitioner can make most anything fun.

Enjoy the summer!

K9 training

2008-05-31T23:44:00.000-07:00

BLUtube is powered by PoliceOne.com

Think what you will about our French counterparts....they have some tough K9s! I especially was amazed by the tag team takedown (near the end). I have NEVER seen that before in k9 training.

Reality Knife Training

2008-05-19T08:26:00.000-07:00

I saw an excellent video on Shook's blog on the reality of fighting edged weapons. Unfortunately, too many defense systems may as well use this tactic. Enjoy!

Police Suicide

2008-05-05T20:15:00.000-07:00

I was debating about writing about it, but I guess it certainly is cathartic to write it out even if no one reads it.

A former student of mine and officer of two years committed suicide a couple of weeks ago. He certainly fit the bill of the last person that you would expect to do something like that. As I sat through his memorial and watched the photos of him as a baby, young child, student, athlete, son, brother, soldier, and officer, it left me even more sad for his family and the rest of us as well. He was funny, outgoing, everyone liked or loved him. He always tried to find the humor. I wonder how or why he lost his sense of humor at such a young age (Under 30).

Police suicide is a phenomenon that is still hard to understand for a community of people who pride themselves on being able to handle any situation.

LE Training and Physical Training

2008-05-05T17:13:00.000-07:00

I am attending some LE training in the beautiful northern coast. Brought my kettlebells and my Lifeline gym to keep me moving, but a jog along the beach is pretty awesome as well.

Life has been very busy...more LE training to come. I have been listening to Dr. Thomas Strentz (author of Psychological Aspects of Crisis Negotiations, and retired FBI)for half the day. Brilliant stuff.

More to tell when I come back. Workout of swings, snatches, Band work, 20 minute Yoga with DDP, and a 20 minute jog. Simple, basic, good.

Academy Workout

2008-04-13T08:35:00.000-07:00

I work as a PT instructor for the Los Rios Community College Police acdaemy as well. They are a motivated bunch of recruits who pay their own way through the academy. This academy has a special place in my heart since this is the same academy that I had went through as a recruit in 1993. (many moons ago, grasshoppa). In the back of their classroom is an award I am proud of, "Most Inspirational" voted on by my academy classmates of Class 13. It reminds me of the great importance we can have on influencing others in a positive (or negative) way.

A circuit both classes did last week. 30 seconds work/30 seconds rest. 90 seconds rest per round/4 rounds.

1. Concept II row
2. DB or KB press/ alt. press
3. Jump rope
4. Physioball situps
5. KB around the body pass
6. Dynamax ball burpee/sprawl wall slam
7. D-ball slams

I did the workout with my recruits while I let my second handle the whistle. It was a good day!

YOU HAVE IT BETTER THAN YOU THINK

2008-04-02T08:57:00.000-07:00

My blog is changing, and does life. If no one else reads my blog, it will be fine, this will serve as a reminder to me to stay focused.

My wife asked me the other day what motivates me. I was surprised when I did not have an immediate passioned response. I realized many things, that I was letting myself go through the motions. Stress was reigning supreme, and I was letting it take me for the ride.

I am extremely fortunate to have a partner and soulmate who can check me into reality with one question.

Hick's Law

2008-03-20T16:14:00.000-07:00

Tony Blauer. Good Stuff to study.

I'M BACK!

2008-03-15T11:23:00.000-07:00

Alot has happened since Nov. 2007. I became a POST Master Instructor, saw my PT project not get certified by POST (that's a long and bitter story to tell), so I ran the project in-house instead. Graduated an academy, started a new academy class, and also teach at the Los Rios Community COllege police academy. (They get KBs too!) Here's a little bit of irony, the same people who would not certify my course also gave me high marks for my lesson plans and approach at the academy. Bittersweet.

I was fortunate to see John Giduck present a debrief of the Virginia Tech shooting. If you have not heard of John Giduck, he has an extensive background in Russian studies/O.C from St. Petersburg. Anyways, he wrote a very intense book about the hostage/murder school siege at Beslan. (Terror at Beslan). I think every American should read that book, especially those that think we are safe here in mainland USA. John Giduck has a greate foreward in the book by Lt. Col. Dave Grossman, another great American who has lived and researched the warrior mentality/mindset. The officers of VA Tech and Blacksburg were erroneously and negligently portrayed in the media as slow to respond/cowardly. They arrived on the scene in 2 minutes! No one could have responded better than they did. It was criminal how they were portrayed in the press. Much respect to those officers who entered that bloodbath and did the job that they were trained to do the best way they could.

With regards to physical training, I am not training solely with kettlebells, but looking at the whole buffet of PT. I had a severe low back strain recently that had me review my training. I believed that this should not have happened had I been paying attention to strict form. I was leading the class in Tabata squats (my score: 22), but in the 2nd round (out of 8) I felt a jerk/slip in my low back. A more prudent person would have stopped. A foolish person continued.

I am back whole, and going back to my foundation: kettlebells, barbells, and bodyweight exercises. I am even running again. (I am not fond of running-it is a necessary evil!)

Peace-out!

Too close for missiles, switching to guns.

2007-11-07T08:04:00.000-08:00

FINALLY!

I have graduated from the Master Instructor Development Program through POST. At what cost, the list is long and plentiful. Even though I also became an RKC and an AKC coach in this duration, I really focused on self accomplishment, and other things took a secondary role. That is now changing.

I will be taking a break from blogging for a spell. It is time for me to regroup and refocus. This blog is only taking a snooze, and will rear its ugly head again. For those of you who need to get a hold of me can get me through my email (petediaz2@yahoo.com) or if you have my cell, you are always welcome to call.

Needless to say, I have enjoyed my encounters with so many wonderful people in this blogosphere! Ken, (who I already knew from kettlebell training) Franz, Tom, Rif, were the mainstays in the beginning after the RKC, and then people who popped in during its run, Sarah, KBL, Rolando, Podunk. Thanks for the input!

Before I go underground, I must say this. Division is pointless. Mocking other styles is pointless. In the end, a healthier stronger body is the goal in order to be a productive person to our families and keeping our community intact. How you get there is your business. The world is turning and is going to get darker before it gets lighter. Contribute to the lightness. Count your blessings, because you have it better than you think.

Going silent for now, but I shall return. (Filipinos love Gen. MacArthur :) )

On the road back

2007-10-26T11:06:00.000-07:00

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!

Competitive kettlebell lift instructions

2007-10-19T11:13:00.000-07:00

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
--------------------------------------------------------------------------------------------

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.

OT

2007-10-16T10:06:00.000-07:00

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:

Cate Imes Master of Sport

2007-10-13T02:10:00.001-07:00

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

GS in action

2007-10-09T23:11:00.000-07:00

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

2007-10-09T22:13:00.000-07:00

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!

OT Rant (recovering still)

2007-10-05T08:20:00.000-07:00

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!

Got Sick

2007-10-03T08:14:00.000-07:00

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! :)

Empty My Cup

2007-09-29T22:27:00.001-07:00

I love to go to training where I must "empty the cup" and learn something different or new. I met Valery Fedorenko, Marty Farrell, John Hoskins and trained with the American Kettlebell Club over the weekend. It was great meeting and training with motivated people. That has been a constant in the journey in kettlebell lifting. Much has been written about the RKC and AKC, none of which I will rehash here. That's old news and better time is spent training. I will say this, though. Kettlebells are a great tool for either use from my own experience and training people to become stronger. I am stronger and leaner from my using kettlebells. It is a phenomenal time to be a physical fitness instructor in the middle of this physical culture rennaisance.

212 degrees

2007-09-28T12:23:00.000-07:00

This was too good not to repost. I saw this on Alwyn Cosgrove's blog. Watch it.

Training

2007-09-27T03:54:00.000-07:00

Training has been hectic since the RKC. I have been keeping my weight down (I hit 188 for the first time in years). I need to get my body fat checked to see how much weight loss is lean body mass as well. MIDP work is coming to an end, but it has been revision, revision, revision til the very end! UGH!

Yesterday: No time to train- so I did 250 2 hand swings with the 16 kg. Sets of 25. Due to an interruption, it took me 15 minutes. Still, the heart was pounding pretty nicely.

Tues. warm up
100 swings w/ 16 kg. 5 sets of 20.

Circuit from Alwyn Cosgrove's Afterburn.
Squats/20 x 3 (135)
T-pushups 8 l/r x 3
Step ups 20 x 3
Pulley row to neck- 20 x 3
Supine Hip Extension Leg Curl on Swiss Ball (20 x 3- These were hell on the hammies!)
Ball sit ups 20 x 3 with 16 kg kb

Ok, I went for the reps and quick turnaround instead of pushing major weight. I wanted to feel the training then vary up the weights. I know, I can be a big chicken, but I will be going away for some training this weekend.

Monday. Trained a Roseville officer/former student. Showed him some of the finer techniques of kb lifting. Excellent athlete, and quick learner. He will be more of a monster once he trains with KBs more on a regular basis. Didn't keep track of what I did for myself, but I did some double and single jerks for anywhere from 30 secs to 2 mins.

Ok, back to MIDP work. oh yes, it's 4 am in the morning, and I have been up since 2:45!

OT- A little pride

2007-09-23T16:46:00.000-07:00

Love em or hate em- The Black Eyed Peas. Apl De Ap is probably the first Filipino to make it huge in the US music industry. Being a 2nd generation half Filipino, I can appreciate this. My mother (RIP) came over after marrying my dad, and she did not know any English. It is insanely impoverished in the Philipines, and I am very fortunate and proud to be American. It is a shame that too many take their birthright for granted.

The background:

The actual video:

Tuessday Morning with the Fire Academy recruits

2007-09-18T09:21:00.000-07:00

I gave a basic introduction to the Fire academy recruits this morning. What a strong bunch of motivated people! Many thanks to Coach John Hoffman for letting me come in and train his people.

Reflections on Day 3 RKC

2007-09-16T11:02:00.000-07:00

Ok, it has been a busy week and I am just getting to reporting on the third day of the RKC experience. I knew today was going to be a great experience with the graduation workout at the end.

The day started off on a depressing note, two members of my team did not meet the snatch test standard. I have no doubt that after a good couple of weeks rest, and application of their newfound technical skills, they will pass the snatch test and become RKC instructors.

Cindy Glass (Trained by Rif to prepare for the RKC, no less!) from Team Brown was selected to represent her team in the form/technique competition. It took a lot of courage to get critiqued in front of over 60 trainers. Cindy did not win, but performed well. Way to go, Cindy!

Reviewing all the drills with the team showed how far they had all come in such a "short" period of time. Nothing can beat proper instruction from qualified instructors! Learning from a dvd is like learning martial arts from a book.

Everyone got team up with a volunteer "victim" from the surrounding community to get a free kettlebell lesson. All of the team members performed well, despite one having a "difficult" volunteer to train. Then, it was time for Jon Engum to lead the graduation exercise! I almost forgot how far the distance was for the graduation exercise. First, there was the double clean wal/farmer carry of approx. 150 yards. Then the turnaround was the swings and walking push-presses with the double 24kgs. (double 16s for the females). What a blaster! Everyone finished with great intensity and drive. It was very motivating to see. I have attached some video clips of the event!

9-11 Tribute at the LE/Fire academies

2007-09-14T08:10:00.000-07:00

Day 2

2007-09-09T04:03:00.000-07:00

WOW! What an intense day at the RKC. Team Brown (Jason C. Brown-Crossfit Philly/Kettlebell Athletics, Jim Milkowski/Training Room/Crossfit New Jersey, and lil ol' me) is coming together and performing even better than day 1! The wonder of the RKC is how incredible everyones' technique and performance becomes cleaner, tighter, and looking more like an RKC should, after just one day of instruction. The camraderie is ever present in the RKC community, and the caliber of people is awesome! I am having a fantastic time assisting, watching, and learning.

Day One at the RKC

2007-09-08T03:38:00.000-07:00

The morning started with the van ride to the Dayton Bluff Community Center. I felt excited as all the black shirts (RKCS) got on the van and walked in to get prepared for the "victims". The meet and greet was a good prep to be proper representatives of the RKC. I enjoyed seeing the many people that I got to meet the night before come in with their game face on ready to take the snatch test. (How I remember that feeling).

Team Brown was assembled and all were accounted for. All the women passed their snatch test, but a couple of the males did not. They were strong men, but missed their snatches by 10 and 20 respectively. I have no doubt once they connect their bodies to move as a unit, that they will pass their snatch test. As the training day progressed, I could see their personal "aha" moment kick in as they realized where they were deficient in their form. (I reflected how fortunate I was to work with an RKC (Ken) prior to coming to the RKC)

I am having a good time with Jason Brown and Jim Milkowski as Team Brown. We have a motivated team and the partners within the team are doing well. The community of instructors are phenomenal. I am humbled to be working with such a great bunch of people. I am looking forward to Day 2, especially since I turned 40 today! Once my family joins me, then my day will be complete!

Here at the RKC

2007-09-07T04:29:00.000-07:00

OK, I am going to post this for my posterity. If you enjoy reading this, then all the better, too :)

Even though I was a little nervous ( I get that way...) I was extremely excited about getting to the snatch test. I waited for my cab outside the hotel, and ran into Mike Lucas, an RKC from Iron Core La Jolla/and winner of San Diego's Biggest Loser contest. Ironically, I had just watched his great mini-documentary on his personal achievement for losing over 150 lbs with kettlebells! (His video is below.)

It was nice talking with him on the cab ride to the Community Center. It was a great start to the RKC exeperience. Upon arrival, I was greeted by the familiar interior of the Dayton's Bluff Community Center. It reminded me further of the responsibility I was going to have now as an assistant instructor instead of being a student. (Sometimes, it is nice to be the student instead of the instructor!)

I proceeded to meet the other assistants; great bunch of people! All except two were from California! Travis and Mike were the only non-Cal. Asst. RKCs. After setup (whew...it was hot, humid, and seemed like ALOT of bells :) ) it was off to the snatch test. We tested each other, and all passed. It was great watching the fluidity of their movements. I felt I rushed my set, I should have relaxed, but I made my snatch numbers AND I didn't tear my hands!

Meet and Greet: It was fun to watch the hum and buzz in the hospitality suite as the students started coming in. A few of us started a gauntlet of RKCs to greet them as they came in, no wallflowers! I remember the excitement and anticipation, and it was fun to reassure and motivate them during the meet and greet. What an amazing assortment of backgrounds. I saw one person standing by themselves and so I went up to talk with him. It turns out he had recently won 1st place in Brazilian Jiu Jitsu at the Pan-American Championships! He talked about how kettlebells had saved his back (he had three bulging discs prior to training with kbs)and that enabled him to continue training in BJJ and win! I told him it would not surprise me if they did an article on him in Hard Style. Very nice, positive person.

I saw and spoke with familiar faces: Rif, Mark Cheng,Andrea DuCaine and met new ones: Jason Brown, Pam Macelree (who can do 2 out of 3 in the Beast Challenge-AMAZING), and Brett Jones. Good times!

Well, it is friday morning and it is time to get ready to start my day. More to come!Pics to come on Sunday.

MY TURN!

2007-09-04T18:39:00.000-07:00

To assist that is! I can't wait, it is going to be a blast! I am looking forward to seeing Pavel, Rif, and Andrea, and anyone who remembers me from the April 2006 RKC. I also get to bring out a side of me that I don't get to bring out as much as I would like...the competitive side. Yes, when I train, it is to something of a paradox...something mellow like Yo-Yo Ma. But when I prepared this past couple of weeks as the RKC neared, Metallica and ACDC came back out. YEEE-AAAAHHHHHHHH! It's gonna be blast!

Speaking of paradox....this video cracks me up, and pumps me up at the same time. It's been played on other blogs before, but ..."enjoy".

Less than a week away

2007-09-03T03:56:00.000-07:00

Friday
Rest

Sat.
EDT Bench Press/Pullup
Bench 199/ BW Pullups (weighed in at 195 just prior to pullups)
20 mins.
Total reps 52 Bench/49 pullups
5 or less reps per set, strict form, no kipping, stopped way short of failure.
Total Bench- 10,0048 lbs
Total weight in pullups- 9,555 lbs
min. rest
Swings with 16kg.
20 2 hand then 40 DARCS=60 reps
40 2 hand swings then 1 hand (10-10-10-10)= 80 reps
total reps/weight- 140 reps/4928 lbs
total weight for the day- 24,531 lbs.

Sunday:Max V02 8 reps per set/40 sets/20 minutes.
total reps/weight 320/11,264 lbs

weighed in monday morning upon rising. 190 lbs. Shooting below 189 upon waking before the RKC. Feeling strong.Have to go to work now.

Quick workout on Thursday

2007-08-31T15:34:00.001-07:00

Power was out at the academy! Well, no bother....bodyweight drills by car headlights on the grinder!

JM drills
Tactical Pushup-Star Jump matrix

10 Tac pushups
1 Star Jump
9 Tac Pushups
2 Star Jumps and so on....you get the picture. I did it with the class to show them the old man can do it, too!

Dot drills with Cpl. Gigante

Hindu Pushups superset with Hindu Squats 20-20-10-10
Then onto the track for a formation run. Hooyah!

About an hour later,
halos 1 set of 10r/10l
Windmill 12kg 5/5 5 sets. get a good stretch

then double kb jerks with the 16 (2 x 16)
20 x 5 = 100 jerks

h2h juggling with the 12kg and 16kg.
Just felt like it, really, let the mind go. 2 hand swings, 1 hand swings, around the body pass, 1 hand flip, 2 hand flip, 2 hand swing to a catch, figure 8, fig. 8 to a catch, 1 hand swing release and catch, snatch, and let it flow. Some of the SWAT team members were working out and seemed interested in what I was doing. I hope to meet up with one or two of them down the ways. A retired SWAT Sgt. attended my in-house seminar and now he has bought two of his own kbs! I am happy about that!

Slowly the word is getting out! Good times!

Getting ready for the RKC!

2007-08-29T19:07:00.000-07:00

Ok, I am back from being sequestered at the Hacienda in Old Town San Diego! MIDP went well, I am almost completed with the Master Instructor Development Program!!!!

Didn't do as much training while I was there, altho I was happy to have my TNT cables. Did a ton of rows, presses, clean and presses, and squats with them.

Ken's workshop was outstanding, and he had a great turnout! I was very happy for Ken. He is a fantastic instructor. I had a colleague, the Sacramento Fire Coach attend the course, and he was very complimentary of Ken's style and ability to teach. Not bad coming from someone who is a USA Weightlifting coach and CSCS.I knew he would appreciate Ken's level of instruction.

My hand healed up, tore more callouses, and fortunately, they weren't bad tears. I taped it up, and did some work, but I was worried, let me tell you!

I took it somewhat easy early in the week,

Swings 16kg
20 x 5= 100

Snatch 24 kg
5/5 x 3 (this is when I tore my calluses. I was irritated with that)

Finished off with jerks

24kg

20/20

32 kg
10/10

Tues:
Did a circuit of 8 exercises:
Bulgarian Split Squat
Hip extensions on ball
pulldowns
pushups
DB squats
DB see-saw press
single leg hip extensions
low rows.

rest was minimal- 15-30 secs. max.

Wed.
Max V02 drills with 16 kg
40 rounds.

(Trained with an officer preparing for the police olympics/boxing. He won bronze last year, and can get gold this year. Implementing kettlebells this go-round. I loaned him my Power to the Punch as well as trained him in several exercises. (Swing (1 and 2 hand), snatch, high pull, TGU, hot potato, swing to a catch, DARC swings) He has 6 weeks before the fight. Looking forward to having fun training him.

That's it for now. 7 days before I leave for St. Paul! I am with Team Jason Brown.

GRADUATION

2007-08-18T08:15:00.001-07:00

http://www.news10.net/display_story.aspx?storyid=31686

CLASS 07BR-1 IS DISMISSED!

Snatch Day (of sorts)

2007-08-17T15:05:00.000-07:00

warm up:
16kg
10/10

Then 60/60 alternating hands every 10 reps continuously. Total with warmup 140 reps

20 kg
10/10/10/10 x 2= 80 reps

then 24 kg
15/15= 30 reps
total= 250 reps.
Then I noticed blood blisters forming under my right hand callouses. Grrr. Logic says stop. So I stopped. Ken's workshop is tomorrow, then TTP workshop. Better keep my hands healthy.

Wear Sunscreen

2007-08-16T09:18:00.000-07:00

Came across this old ditty. I remembered it when it came out in the mid to late nineties. Many truths, many naivetes. I look at it a little differently than I did amlmost 10 years ago. Take from it what you will...no preaching.

Meanwhile...earlier in the week:

8-14-07
2 H swings 16kg
20 x 5 100 swings

1arm swings 32 kg
5/5 x 5 50 swings

Jerks 20kg
10/10 x 5 100 jerks

Clean and Press 24kg
1,2,3 L/R x 6 72 C&P
total weight: 14, 272

8-15-07
Random pop in the gym in between assisting with Def. Tac.
pullups 10 x 2
Bench 225 x 5 (no warmups)
Hip Pull throughs 10 x 5 (80-100lbs on the machine)
T-puhsups 10
8-16-07
DARCs 16kg
40/50/50/60= 200 reps (60-90 secs rest inbetween)
Jerks 16kg
20/20 x 5 = 200 reps

total weight: 14,080

RKC snatch numbers-completed

2007-08-14T08:27:00.001-07:00

Quick entry:
Yesterday: JM drills and KB intro and demo to the new academy class. 57 recruits! It's a big class for sure.

I didn't count how many swinggs,front squats, snatches i did with the 24kg in my intro/demo, but it was a good warmup.

After PT, I tested my snatch numbers for my weight class right now (under 198) and I hit it. 64. Self critique- i lost a little form at the end. My mental focus was off, and my right hand grip started to get pumpedat the last three reps. All reps done hard style with no GS corkscrew.

After a good rest, i worked on my form 10/10 x 3 and 5/5 x 1 with my eyes closed. I felt my form got much more tighter and I focused on rooting my feet into the ground, breathing, hip snap, and punch at the top.

Good times!

Ten Ton chase after Rif

2007-08-09T18:06:00.000-07:00

I freely admit I am copying Sr. RKC Mark Reifkind's high volume as well as Kenneth Jay's Max V02 training. If one must copy, copy from the best. After I saw Rif's recent post, I was stoked for him. As i started training, I stopped my one arm swings at 18,480 lbs. I was pretty smoked. But after a couple minutes rest, I thought, at least get the weight poundages moved, so I did a snatch hold with the 20 kg for 10 secs, then 5L/5R strict military presses for 5 sets with a min. rest in between. Here was the breakdown.

1 arm swings 16kg.

10/10 x 10= 200 reps x 35.2 lbs = 7,040 lbs (30 seconds rest on most of the sets save for the last few, i had 40 seconds rest)

1 arm swings 20 kg

10/10 x 13= 260 reps x 44 lbs = 11,440

18,480 lbs.
2.5 mins rest
Snatch hold + Mil Press 20 kg
5/5 x 5 = 50 reps x 44 lbs = 2,200

Total weight= 20,680. PR of weight moved for the day. Silent victory. :)

Now back to MIDP work.

A morning after PT with two classes

2007-08-09T17:01:00.000-07:00

I am hoarse because we had a great joint PT session!

Back from Vacation....sort of a vacation...

2007-08-09T10:24:00.000-07:00

Is it really a vacation if you also do work? Disneyland was a blast! Soaring over California and the California Screamin' excellent stuff for the grown-up rides, Monsters Inc. and the Toy Story Ride are great new kids' rides. (and of course, Small World doesn't get old, even after 5 times when your 17 month old loves it!)

Anyways, I used my TNT cables for 10x10 clean and presses, and that was it. The heat and all day (some of most nights) getting around did me in. It bummed me out, but then I decided to just "flow with the go."

Coming back home, I hit it with a Max V02 vengeance. I did the Max V02 test from the original Kenneth Jay post (Thanks for posting it Rif!). I did 83 snatches in the first set-30 in the right hand for the allout 6th minute. 81 snatches in the second set, 28 on the left hand for the 6th minute. 164 snatches with the 16kg total.

Then after a good breather, I tested my submax snatches with the 24. I hit 30L/30R. If I stay under 198 (which is where I am at right now) My snatch test will be no sweat. Actually, I am not sweating it now, just want to do it! I loved being at the RKC the first time out! No corkscrew style, just hard style all the way on that last 60 snatches. I really felt the floor under my feet, as I rooted in and found just the right snap in the hips. No torn hands, either! WooHoo!

Total snatches- 224 Total weight- 8,940.8

Tues:

SWING DAY!
If there is ever a female Terminator, it is Rif's wife, Tracy. I had a 30 minute swing day just to see what it felt like to do a T-Rif kind of workout. I simply did 10 swings on the top of the minute, every minute for 30. (Except for the 40kg- I only did 6) Here's the breakdown:

16kg: 10-10-10 (1056 lbs)
20kg: 10-10-10 (1320lbs)
24kg:10-10-10 (1584lbs)
32kg: 10-10-10-10 (2816 lbs)
40kg: 6-6-6-6-6 (2640)
24kg: (these felt like nothing after the 40kg!) 10-10-20-10-10-10-10-10-10 (5280 lbs)
20kg: 10-10-10-10 (1760 lbs)
Total time: 30 mins. Total swings: 300 Total weight: 16,456.

It is amazing that Tracy did 800 swings with the 16kg in 30 mins. Or should I say T-Rif 1000?

Wed.

Max V02 with the 16kg. 50 sets/25 minutes/7 reps per arm/ total: 350 reps 12, 320 lbs. Felt good, but was glad to be done. Next time, the 60 is in sight.

Now I have to get back to work. The Master Instructor's week is coming up very soon. So if I don't post again for a couple of weeks, that is why.

Going off the Grid

2007-07-28T12:52:00.000-07:00

Yesterday:

I thought I had my 24kg at home, but I only had my 16kg. SO this is what i did.

Warmups (some swings,high pulls and snatches-just to get the blood flowing).

Snatch:
40/40
20/20
20/20
rest between each set approx. 2 mins. That's it. Have family arriving and a big trip coming up.

Today:

I got up early and felt tight. I did a follow-along yoga dvd, and half of Steve Maxwell's Joint Mobility Recharge, then the family got up.

I am headed for the Happiest Place on Earth. No, not the RKC, the other place....Disneyland! I am looking forward to watching my 17 month old take it all in. The innocence and pure honesty in toddlers is amazing! I am bringing my 16kg and my TNT cables. I should be good til I return.

The last Round

2007-07-27T20:18:00.000-07:00

Here is the warmup.

Max V02- 42 rounds with the 16kg. Ran out of time. I felt I could have done 50, but I was definitely feeling it!

The Post below should go with these videos!

2007-07-26T06:45:00.000-07:00

Warmup:
I know my musical selection is a little unorthodox. It is Yo-Yo Ma from "Crouching Tiger, Hidden Dragon." I read a study many years ago that said athletic performance was better when listening to mellow music as compared to the thrash metal, or high intense dance beats. I know for 1RM, I usually prefer Metallica or ACDC, but for aerobic work with mental focus, for me, I am more centered with the mellow stuff.

Last 1 min. (Sorry about the bad camera angle)

This workout: Max V02 for 42 sets. It was probably 95 degrees in the gym. This is the gym at the academy.

Yesterdays training:

Darcs w/ 12 kg
50, got interrupted then 1 min on, 1 min off. x 10. 40,42,42,42,42,40,40,4040,40= 458 reps
11,908 lbs
rest 10 mins.
1 arm swings 20 kg 30-60 secs rest bewtween sets

5/5/5/5 x 5 sets= 100 reps 3600 lb

1 arms swings 24 kg

5/5/5/5 x 5 sets = 100 reps 5400 lbs

total reps 658
total weight= 20,908

I have to give all the credit to following this type of high rep/high volume work to the Reifkinds, and Kenneth Jay. I feel pretty damn good and I should be coming to the Sept RKC lighter than I have been in years. I should say WILL be. "should" implies maybe. Also, thanks to Ken and Franz for their motivating words of encouragement. I feel very blessed to find so much from something so seemingly simple.

The week so far!

2007-07-18T07:05:00.000-07:00

Sunday:
Warmup:
2 hand swings- 16 kg
10 x 10= 100 reps 3,600 lbs

DARCS- 16kg
20 x 10= 200 reps 7,200 lbs

C & P 16 kg
5/5= 10 reps 360 lbs

20 kg
5/5 x 10= 100 reps- 4,400 lbs

Total- 15,560 lbs

Mon.

JM drills/yoga poses (the dogs, warrior pose, windmill stretch)

DARCS- 16 kg

30 reps x 5= 150 reps (min. rest) = 5400 lbs

Combos: 1 arm swing-clean-push press-snatch-transfer 20 kg

3/3, then 5/5 x 5 = 56 reps = 2464 lbs

Snatch holds 24 kg
10/10 x 3 60 reps (started to feel pooped, so I stopped so my form wouldn't suck). 3224 lbs.

Total= 11,088 lb

Tues.
warmup
JM drills
Halos 12kg 10/10 x 2
RKC armbar 12 kg 3/3 x 2
Hindu Squats 50 reps x 2 sets

Double KB cleans

16kgx2
10/10 x 5= 3520 lbs

24 kgx2

6/6 x 5 = 3168 lbs

32 kgx2
3/3 x 3 = 1,267 lbs

Jerks
24 kg (single)
10/10 x 5 = 5,300 lbs

Total- 13, 255 lbs.

Truth is Truth

2007-07-12T09:49:00.000-07:00

I showed this video clip in my lifetime fitness class at the academy on Tuesday morning to show that despite this information is nothing new, most of society ignore it. There is another clip where Jack laments that people want a pill to make them healthy. I believe this show was made in the 50's! Exercise, nutrition, stress management. Simple, not easy. Where have I heard that before? Jack even talks about GTG concepts. Nothing new under the sun. If it is truth, it does not matter the age of the information.

Now I have to practice what I preach, so despite a hectic week with the new academy class starting, and keeping track with the senior class, I have been GTG with OAP and pullups when i pass by the gym.

I was going out of my head since I have not had a regular practice session, and woke up 30 mins earlier yesterday to get my body unlocked. 20 mins. JM drills, then 200 swings. 100 2 hand, 100 1 hand. Then off to work. It was shorter than I thought, but it made me happier nonetheless. I am looking forward to getting my practice the rest of the week.

SPD's first kettlebell seminar

2007-07-07T11:14:00.000-07:00

I had published an article in the department newsletter about kettlebell training in the academy. If anyone was interested to try them out, I would hold an in-house seminar. Several responded, but come the actual date, three motivated individuals showed up. With the schedules all over the place for people in this career field, I am not suprised by the no-shows. At least, they wrote me and told me to keep them in the loop for the next one.

I always learn something new when I get to train people, plus I get excited when they show that they have discovered their own aha moment. We are inside the weight room for the joint fire-police-sheriff's academies. It's a nice place, even when it's hot out! They stuck with me for the two hours, and they learned the basic level 1 exercises. I finished up with a H2H juggling demo and a 32kg TGU to show them that strength is a skill.

Later on, I had a quick workout: warmups with 12kg- 30 swings

Snatch 24kg

20/20

10/10

100 reps total

2 hand swings 32kg

10 x 10

100 reps total.

That's all she wrote. The snatches felt strong, drove through the heels, and performed it hard style. I should have just tested my RKC snatch test numbers, i was feeling that good. At any rate, I believe there is a direct carry over from all the high rep "light" kb work, as well as the Kenneth Jay Max V02 protocols. Works great for me!

The Kenneth Jay Max V02 workout from hell

2007-07-03T18:03:00.001-07:00

I am very appreicative of the quality of blogs that are out there, especially in the kettlebell community. I have gleaned so much positive energy and phenomenal strength from them. I don't want to sound cheesy by naming a whole bunch of names, but they are all RKCs. Thank you for being a motivation for me.

Today's workout:

Warmup: JM drills
12kg
2 hand swing + DARCS (10 swings into 25 DARCS x 5/ total: 50 Swings/125 DARCS)

Tracy and Rif showcased the Kenneth Jay Max V02 workout and it sounded intense. I completed the workout-all 40 sets with the 16 kg. 7 reps pers set for a total of 280 sets. What a gasser! It is no joke. Training with the "little" bells have saved my sanity, that's for sure. There is a total benefit for the body and mind, and it is certainly worth training with them.

I am starting a new academy class next week. 57 new recruits. 37 senior class recruits. 12 CSO recruits. It's gonna get busy!!!

A BIG congratulations to Officer Dymmel for graduating the police academy. Not an easy feat! Good luck and be safe.

Monday

2007-07-02T20:27:00.000-07:00

JM Drills, Halos 10L/10R x 2 with 12kg
Kneeling lunge with12kg KB 2 sets of 3
FTW squat 5x5 slow and strong descent
KB Hack squat w/ 12kg 3 sets of 5
w/ 16 kg 2 sets of 5

Power Breathing 3 sets of 3 (I am starting to dig these- I really feel each muscle tensing hard)

OAP Left side-used 1 step box (approx. 6 inch high)
Right side-down to the floor
3L/3R, 2L/3R, 2L/3R

Pistols w/12kg 1L/1R
2L/2R/w 16kg
3L/3R w/16kg

2 hand swings w/16kg
20 swings at the top of each minute.
5 sets of 20 (4:30)
5 sets of 20 (5:13)
200 swings in 9:43

Done. Felt good. Need to try it with the 24 kg now. I really should look at buying a 20kg.

Thurs. workout

2007-06-28T17:16:00.000-07:00

Have enough time to write this down from today.
Warmup: 100 jumping jacks, Halos with 12 kg KB 10L/10R, H2H with 12 kg KB 2 mins. FTW squat (slow stretch down, 3 sets of 5) Cossack Side stretch, Power breathing 5 sets of 3 (very intense full body contraction with each breath).
DARCs

12kg

20, 30 with flipping the handle down/juggling, 30 with flipping the handle up= 80 reps

16 kg

20, 30 w/flipping the handle down, 30 w/flipping the handle up x 3= 150 reps

Snatch

16 kg

10/10 10 sets= 200 reps (focusing hard on technique- felt better as the sets neared the end.) I am having fun with the H2H juggling. I think I just needed to have a little fun with them.

Later on, I worked mitts with the recruits on their pugilistics (boxing) training day.

Training continues despite not posting much work

2007-06-28T07:47:00.000-07:00

Finished with Dimensions work- working on my total training project. More fun since it is my class that I am getting certified. Still alot of writing getting done. It is like working on a Master's degree, some who have their masters says it is more work doing the MIDP than a regular masters' program. It will be worth it in the end. TS seminar really helped me tighted up my form.

Yesterday:

AM
one arm Pushups-
1L/1R x 3
1L/2R x 2
GTG throughout the day 1L/1R focusing on full body tension

40 mins. Yoga with the recruit class. (They have pugilistics-boxing today-get them nice and stretched out).

Pistol
1L/1R w/ 24 kg x 3
again, focusing on what I learned from the TS seminar.

1 hand swings w/24
10L/10R x 10 sets- 200 swings

Tues: Went to LAPD academy to observe a class. Not puch time for kettlebell work. Worked on OAP and muscle tension focus.

Monday:

Warmup: easy mile run on the track. JM drills. halos, face the wall squat, and roman chair situps (low and slow to open up the hip flexors).

Pistols

1L/1R w/ 16 kg x 5

Box Pistols (approx. 18 inch. box.) body weight. I have problems with these. Pavel says this is typical with people with wide shoulders. Something that I will have to fight through and overcome.
3L/3R x 5

BUC 16 kg. 3/3 x 3

24kg 3/3 x 3

2 hand swings

16 kgs 20x 10= 200 swings

Snatch

24 kg

5/5 x 5

Enjoyed the Pain!

2007-06-20T08:26:00.000-07:00

Beautiful day, great bunch of people, offshore breeze, awesome day!

I relearned some things, was fine-tuned in some others, Doc Cheng hammered home the TGU, Sarah Cheatham smoked us at the end,and Pavel was Pavel. Great instruction, great time had by all. My only regret was not being able to stay for dinner due to my flight time.

Off to Tactical Strength!

2007-06-18T04:43:00.000-07:00

Going to So. Cal. for the Tactical Strength seminar. It's a great way to celebrate the completion of my Dimensions Binder for POST. That binder represents hundreds of hours of books read, interviews, classes taken, and research papers written on my journey through the 6 dimensions of the Master Instructor Program. Now, it's onto creating my Total Training Package aka TTP. This is work towards the creation of a POST certified course which will be creating the intermediate PT Instructor course. This course will officially introduce kettlebells into a state certified physical training instructor course.

But now, a mental break to go blow off some steam!

OT but very moving

2007-06-14T19:56:00.000-07:00

I simply love music that can cause people to cheer.

I train those who hunt bad guys

2007-06-06T17:21:00.000-07:00

It is always great when your former students tell you how what you taught them helped them in the field. One of recently graduated officers took time to send me an email and thank me for the skills they learned in my class. They then told me how it helped them to handle picking up a violent domestic violence abuser who had been hobbled off the ground. If you had seen her at the start of the academy, you would have thought, no way would she be doing that in 8 months. It makes me very thankful for the training I received from the RKC to be able to pass that on to those who use it for more than sports or aesthetics.

(The pic posted is chemical agents day with the last class. I am in the front of the crowd in the smoke with my right hand held up.)

I trained with the class today for PT. Swings, high pulls, side step swings, and snatches. I showed them the bear crawl since they had all been wanting to try that since viewing the RKC trailer from Denmark. After class, I worked 3 sets of snatches with the 24kg 16L/16R x 3 60-120 secs. rest to work on my form and breathing to get ready for my snatch test in Sept. It felt good.

I am sorry to hear that Tom Shook is no longer blogging. Tom is a great guy, we met at the April 2006 RKC and I hope that his future travels bodes him well.

Ken, you are still in my family's thoughts and prayers. I hope you get my messgaes.

Todays workout

2007-05-29T21:58:00.000-07:00

Lest I forget...I did the Deck of Cards workout with the recruits this morning. we went through the whole pack. Exercises were 1. Star Jumps 2. Clapping pushups 3. Figure 8s (not KB fig. 8s- the kind where you pass a plate between your legs (scissoring) while you are seated, and 3. Mountain climbers- the last one to finish has to yell Boo-yah!. Jokers were "Nose to the Rings" my number. I only did not do the first 4 cards, to watch the form, then I went with the class. Not bad for an old dude. I have a 20 year old in class.....they are getting younger every year. They have 11 weeks left to go. Alot of training to get done.

Nearing Burnout!!!!

2007-05-29T21:34:00.000-07:00

Ok, I have a love/hate relationship with my Master Instructor Development Program. I know it will be worth it in the end. I am learning more than I ever learned in any other educational program I have ever been in...but I am getting burned out! Thank goodness for kettlebells. Despite my lack of real posting, I still hoist my beloved kettlebells!

This saturday I will be at the Sacramento Police Department's Female Fitness Challenge with a booth displaying kettlebells. I will have some of my former female recruits (now officers) showing their prowess with the kettlebells. Check the above link if you want to swing by.

I have been playing with some of the crossfit workouts. I find it interesting the conflicts from stolen "intellectual property" that is going on. With the different kettlebell certs that are arising, I don't see any clammoring to sue those other certs. You are either good, or you are not. GS or Hard Style? It's all good depending on what you want from it. It's like arguing which is better, Aikido or Kajukembo. Take from both, learn from both, you are a better student. But, that's just me. I just want what will work when I have to take a bad guy into custody.

But I digress.....I hope you like the musical selections. More to come. Just a different change of pace from the other blogs out there. I used to work in a record store an eternity ago. I haven't lost my love for a variety of forms of music. Paul Weller is amazing. First the Jam, then the Style Council, and then an amazing solo career. And he is still relatively unknown in the US. What a shame. It's nice when the artists you listened to when you were young grow older, and their music reflects a maturing. But it still sounds good! Agree or disagree...dissension is good for conversation. I am taking a less traditional form of stress relief in the form of a vodka tonic, so please forgive the rambling. Cheers!

2007-05-29T21:26:00.001-07:00

Paul Weller still rocks 30 years later. I miss my Vespa! LOL

Quietly getting work done...still moving the body

2007-05-29T11:57:00.000-07:00

Still training, not much blogging. Will be attending Tactical Strength seminar in LA in June, and going to the Sept. RKC to assist. Just added a PT program for the Community Service Officer Academy, possibly the first in the nation. You better believe they will experience kettlebells!

Finally learned how to embed a video. More to come. Hope you liked the Dropkick Murphys- Warrior's Code. Made me think of Shook!

A prayer to the Black family. Give Ken a call and let him know he is in your thoughts.

Warrior's Code

2007-05-29T11:46:00.000-07:00

Checking in

2007-05-11T07:12:00.000-07:00

I came back from Del Mar last week and completed Dimensions workshop with the Master Instructor Development Program. A great big shout out and another big thank you to Franz Snideman for his help with providing KBs for my presentation. His gym in La Jolla has to be a must-see gym if you are ever in So Cal. Just the drive to his gym is worth the visit! It is always great to see you, Franz. You are always a motivator!

Came back and trained with the recruits yesterday. I ran them through one of Franz's Revolution Kettlebell Fat Loss Program workouts and they were smoked.

3 rounds each no rest for each cluster of 3-4 exercises, then a min. rest (or as needed) before starting the next round. (Weights below are mine.)

Suitcase deadlift 2 x 32kg 8 reps
Fist pushups 10
Snatch 24 kg 10 L/10R
rest 1 min.
3 rounds

1 arm squat press 24kg 5 reps L/R
1 arm swing 24kg 10L/10R
Mountain Climbers 30 secs or 20 reps
Shuffles 30 secs. or 20 reps
rest 1 min.
3 rounds
Total time: 18 mins.

I continued with my workout
2 hand flip 24kg x 10
32kg x 10- 3 sets

Renegade Row
2x 32kg 5x5

Jerk 2 x 24kgs
4 sets of 5
1 set of 5 w/ double 32kg.

BW dips
10, 20

Going to add pistols to the workout to get ready for the LE/Mil. Tac Strength seminar in June.

New PR!

2007-04-19T21:05:00.000-07:00

Had a kick-butt workout today and at the end of it, hit a PR in pullups! I did 20 pullups for the first time in my life at a BW of 199.

I ended up doing two workouts today, first by myself, then I got hit up by my SSD PT instructor counterparts who asked me to join them. Who was I to say no?

Workout 1

swings 16 kg
45 swings (2 hand and 1 hand L/R) Round 1
55 Swings (") Round 2
65 Swings (") Round 3
55 Swings (") Round 4
Rest time ranged btwn 60secs. and 180 secs.

Clean
32kg 5 sets of 5 L/R

OHS
Oly bar
5x5
Oly bar + 10 lbs
2 x 5
TGU
Oly Bar

1 x 3 L/R

Team workout
4 stations of tire flips x 5, sled pulls x 10, KB C& J x 5 L/R and tire skedgehammer slans ( 5L/R)

The 4 stations were set up on a standard running track. How many rounds in 20 mins?
I did 4 rounds.
Then,
OH KB waiter walk
50 yds L/R

TGU
24kg 3 x 2 L/R

THEN, we went back to the pullup bar where I hit my best pullups number, ever. 20.

(Earlier in the week: treadmill interval runs Sun. and Tues. C & P TNT cables 3 magenta, Mon. got a Bosu ball and started playing around with it. Wed. was a quick 15 minute swings workout. )

The world is getting crazier, but the sheepdogs are keeping the wolves at bay. Stay sharp to your surroundings, and "it is better to fight on our feet, than surrender on our knees. Stand tall!

Away from the Numbers

2007-04-10T04:40:00.000-07:00

To quote The Jam circa 1977-78.

I have been away from the blogosphere but not away from training. No excuses, but I have thought of you all, and have checked your blogs from time to time.

Training with the recruits, last official day with the senior class yesterday before their 5 mile run final. Had a 1RM snatch test, and many were able to easily snatch the bulldog! I was stoked for them. I used that energy and snatched/windmilled the bulldog. (Never tried it before, just fed off their energey, and got a windmill PR)

Got my cholesterol reading when I was at Cooper and was dismayed to find my HDL was below 40 mg/dl. NOT GOOD. Making changes to food intake, as well as paying more attention to my cardio based training as opposed to focusing on power lifts for now.

In a nutshell, pushups, pullups, clean and presses with the TNT cables, JM drills and treadmill interval running have been the mainstays for the past few weeks. Have not done much KB since I got back from Dallas. Don't know why. I know the stress is building up exponentially with 2 academies, and the Dimension workshop 3 weeks away for MIDP.

Still keeping the body moving! Sorry I missed Shook at Ken's seminar. An expected situation arose which prevented me from attending Ken's seminar, and I know that a good time was had by all.

I am still here, my brothers, just a little under the radar for the time being. At the end of MIDP, things will definitely change.

At the Cooper Institute

2007-03-13T18:57:00.000-07:00

I am in the great big state of Texas at the Cooper Institute! Even though they have a huge gym here at the Cooper Lodge, I brought my TNT Lifeline cables. I knew I would be hitting the books since there is a big test at the end of the Master Fitness Certification. I contacted Lisa Shaffer from No Fear Fitness to see if she had any classes while I was in town. She said she wasn't holding open classes, only her clients, HOWEVER, she was happy to drop off a kettlebell for me to use while I was in town! What an awesome lady! She came by and had some nice things to say about Ken Black! (She says 'hey', Ken!)

I brought in the KB into the class, and there was some definite curiousity about the KB. The staff there had heard of the kettlebells, and had heard of the RKC cert. A compliment they said about the RKCs they had come across was that the RKCs were very strict on form which, of course, they respected. Funny thing is that they have kettlebells at the Cooper Gym, but they are really small....and have a rubberized coating on them. Not very functional for KB basics.

At any rate, Cooper does cater to the large sedentary population and will probably always stick to the safe methods of swiss balls, and tubing. Not anything wring with that if it gets people to train. And then hopefully, they will want to explore other methods of strength and conditioning. But, as you all know, there is plenty of room for all types of trainers out there. I was happy to spread a little RKC representation and I even got one person interested in the RKC cert. (The gym he works at has kettlebells, and they do some fun things with them...very muscular, and fit guy with an open mind!)

Way OT

2007-03-04T13:08:00.000-08:00

If you like the show, The Office, click on the Title link. Don't know how to add video to the blog! Got my TNT Power cables yesterday....they are alot of fun and versatile. Great addition to the KBs!

Fridays is chins day

2007-03-03T10:05:00.000-08:00

Been a very busy week getting ready for the new academy class and training the current class. Still overwhelmed by MIDP, but able to get some training in nonetheless.

Mon.
Bench (135 x 6) x 2
185 x 6
185 x 6
225 x 6
245 x 3
265 x 1 (PR)

Deadlift
135 x 6
225 x 3
245 x 3
265 x 3
(295 x 2) x 5 w/ 90 secs rest btwn sets

Swings 16kg
4 sets of 30 secs on/30 secs off

Tues:
Weight room day with the recruits
Showing various exercises to get a quickie workout in
Renegade rows w/ 2 24kgs
Figure 8s to a hold w/ 16 kg and 24 kgs.
Snatches
Kettlebell matrix (swings, high pulls, hi-pull to a catch, high pull to a catch/front squat and press.

Thurs:
manmakers
6 laps around the track
7 rounds of swings (10 per lap with 16kg)

Friday: Behind the computer all day doing MIDP work
GTG- chinups
totalled 110, 10 more than last week.

Saturday: I am anxiously awaiting my TNT cables which are slated to arrive today! Woohoo! I go to the Cooper's Institute soon for my Master Fitness Recert. I know, I know, but the agency is sending me as they are the main entity recognized by POST.

As Rif says, Dats it.

A special Thank You to Rif- thanks for the information and knowledge. Enjoy the next half century as much as the first one!

Quick Rant

2007-02-15T09:05:00.000-08:00

Ok...finally got a chance to not do work related items and just veg for a sec.
Things I am am tired of....

Drama on the Dragon Door Forum
Is Pavel a fraud or not? GIVE ME A BREAK! Y'all know what I already think....I would not be doing what I was doing without the knowledge that Pavel brought us.
Not getting to go to the April RKC
Not getting enough sleep/2 am teething sessions
reading/writing for the MIDP
MIDP consuming my life for a year
Not being where I want to be physically

Things I am proud of...
Sticking with the MIDP (Master Instructor Development Program)
Still getting in quick workouts even if it's just for maintenance
Being a good father/husband
creating effective and fun workouts for my recruits
laying the groundwork for a future law enforcement course which includes kettlebells

Hit a simple PR yesterday. I knocked off 15 pullups and felt strong throughout the whole set. I am still weighing 200-205 range. Been playing around with high rep swings/snatches with 16kg (sometimes the 24kg) ala Tracy Rif and Chuck Halbakken. GTG pullups are saving my sanity. Kettlebell complexes have also saved my sanity.

Trying to "eat the elephant one bite at a time". Sometimes can seem daunting.

Ok, got to get to work and starting gnawing at the elephant. Reading your blogs have continued to be uplifting and a source of motivation.

Thank you to all who responded to the survey request. If you got an email from m22_diazp@yahoo.com, that was from me.

Stuck in Long Beach!

2007-01-30T21:25:00.000-08:00

Actually, I am here for Master Instructor Development Training (Progress workshop#2). I didn't bring my kettlebell this time, I opted for something light, my bands. The "gym" here has 2 40# dumbbells, and a low row/lat pulldown machine. Yesterday, I did about 20 mins. treadmill and then 15 mins. EDT low row, front squats w/ the 40# db. rest between sets no more than 10 secs.

Coming here has gotten me re-energized about my project and being an academy instructor. This is a year long process that quite honestly, has taken alot out of me. Alot of research, and alot of writing on top of the regular workload. But, it is definitely worth it to me in the long run.

During class today, we discussed an article about the differences in the quality of life of optimists vs. pessimists. Needless to say, the old adage "what the mind harbors, the body manifests" holds true. Pessimists were more likely to have serious ailments as they age versus optimists. Those who had optimistic thoughts were checked over a 12 week period, compared with those who took medications to fight depression, and found that the positive thinkers performed better than those who used chemicals to alter their body chemistry! The power of the mind is simply amazing.

Well, it is that time I told myself I would return back to my research paper. Be strong, and stay healthy.

Sac Police Academy has a blog!

2007-01-26T09:15:00.000-08:00

The Sacramento Police Academy now is using the blog medium to document the lives of selected recruits as they go through the academy. As such, they are also introducing staff, as well. I was the first to be posted on, and this is the picture they put on the blog (w/ the 40kg, of course!)

I have been sick and swamped at work, but, damnit, that's no excuse for some sort of workout! Had a great time at Ken's workshop last saturday, and catching up with Modesto RKC, Chuck Halbakken. It is always good to watch Ken train, and Chuck had great pearls of wisdoms and observations to share.

Just caught on about the departure of Senior RKCs, Steve Maxwell and Steve Cotter. I wish them the best. Fortunately, there remains immensely skilled and knowledgeable Sr. RKCs currently in place, especially Northern Cal's own Rif! I probably shouldn't have mentioned West Coast, eh? There seems to be some type of East Coast/West Coast thing going on? Haven't we learned anything since Tupac and Biggie? LOL

The Rifstonian will undoubtedly lead the charge from the front. Now I am seriously bummed I got my time off to go to the April RKC cancelled. Give 'em hell, Rif!

Past week's workout:

Last Friday: GTG pullups (behind a damn computer screen banging away on my MIDP projects) 30

Saturday: Ken's workshop. Got sick as a dog afterwards, but still had a quick lunch with Ken and Chuck.

Monday: Swings with 24kg (keeping it basic)

40-20-10-30-20-20-20-20-20-20= 220 swings

Breaks in between each set long enough to bring my HR down and catch my breath. total time in training, 22 mins. Some breaks were longer due to parenthood calling.

Tues. bench and deadlift session

Bench

135x5

185 x 5

205 x 5

220 x 3

240 x 2

260 x 1 (PR)

Deadlift

135 x 3

185 x 3

280 x 2

225 x 3 (8 sets with 90 secs rest in between)

Band pressdowns

2 sets of 40

Push and Pull

2007-01-19T05:56:00.000-08:00

Thurs.

bench press. Goal is to bench 3 plates before my 40th birthday.
135x 5
185x 5
190x6
210 x 5
220 x 4

Deadlift (Coan/Philippi routine based on 1RM of 300)
135 x 3
260 x 2
220 x 3 x 8 w/ 90 secs rest between

Push and pull. Music: soundtrack from Rocky I, III, and IV. Centers the mind and body. I read a study that said that classical music or jazz had a better weight training performance as opposed to the heavy/thrash metal music people usually get pumped up with. I use both, but lately, the soundtrack music keeps me more focused.

EDT day

2007-01-17T02:21:00.000-08:00

Got a dip belt and used it for an EDT workout Tues.

AM workout: formation run with recruits. 24 degreess out at 0600 hrs! Brrrrrrrr
20 pushups into 20 hindu pushups
15 mins: (back to back, very little rest in between sets)

Dips with 16kg kb Lat Pulldowns
5 x 8 5 x 8 @ 150
3 x 2 3 x 2 @ 165

8 x 2 bodyweight 5 x 2 @ 150

10 mins:
cross elbows to knees abs---------back ext.
10/10 LR x 8 5 x 8

Rotator cuff band lateral pulls
20 x 2 into center line
20 x 2 away from center line

BUC w/ 16kg
5/5 x 2

Sweet, simple, felt good.

Past Few workouts

2007-01-15T19:44:00.000-08:00

Today:

am: Jump rope 1:30/2:00/2:00/2:00
superset with pushups/alt. knees to elbows/pushups/downward-upward facing dogs

Barbell power cleans

20kg + bar x 5
40kg + bar x 5 x 5

KB snatches

24kg 5/5 x 2

32kg 5/5 x 5

While in Alabama, I had my 36# KB
Day 1
am-
KB swings
20-30-50-25-25

mil. press
10/10 x 5

superset with band tri. ext.
40x 5

PM

barbell bench
135 x 6
225 x 8
245 x 6
255x 2
135 x 30 (don't know why I did it, just did it)

t-bar rows
90 x 5 x 3
135 x 5 x 2

barbell Power Cleans
95 x 5 x 3

135 x 3 x 2

Day 2
PM
Jump rope 1:00 x 5

superset with KB snatches 10-15-10-15 l/r

I just found out today that my time off request to go to the April RKC has been rescinded due to academy scheduling. It falls on graduation week. I am hoping that I can go in June, but I have been told that it is full. Hopefully, 2008. What a bummer, but gotta suck it up, and press on.

Travelling with a KB

2007-01-08T18:05:00.000-08:00

I am in Alabama right now doing some training at the Center for Domestic Preparedness. I brought my 36# KB with me since I would go crazy if I didn't at least bring it with me. I got some funny looks from the sky caps when they picked up my duffle with the KB in it! I'll write more when I get back.

Merry Christmas to All!

2006-12-24T07:09:00.000-08:00

I hope you all have a wondeful holiday with your family and loved ones.

Past week's workout

2006-12-14T20:28:00.000-08:00

Today:

Went over to Ken's house of pain and got smoked.

JM drills
24kg Swings 2 hand 10, 1 hand 10/10
High pulls 5/5
Front Squats 10

Sled Pulls (125 lbs) 70 ft forward/70 feet backwards x 5

60 lb. med ball push press- 10-10 x 3, then 8, 8 x 1, then 6, 6 x 1

Tues:
JM drills
Ran 2 miles
Bench 135 x 10, 225- 5 x 5
16 kg swings 25 x 6

Monday:
JM drills
Dynamic drills:
forward skips, lateral skips, walking lunge, hip series, slow cariocas

Sunday: House of Pain workout at Ken's.
JM drills

Friday:
Biked 30 mins tempos

Wed.
Revolution La Jolla KB workout B

Tues.

swings
16kg 20 x 1
24 kg 20x 5
c & p
1-2-3 x3 breathing ladders

I have come to the realization that I still cannot get a straight routine going. Am I just ADD? The chaos of my workouts still give me the stress release that I need from the hectic work schedule of running two academies. I taught all day yesterday with the senior class recruits with Crowd control, and I have been working with the junior class being the DI. It has been crazy!!!! But, I don't complain really. I love my job, and I realize I am very fortunate to be where I am at. I just got my evalutaions from my students yesterday, and it just brings a tear to my eye reading about their personal accomplishments in PT. I had one person tell me they reduced their marathon running time to below 4 hours, and they had not been able to do that since they have been running marathons. He was amazed because he had not been training the typical way he normally would to run a marathon. He told me he has never been faster and it was due to the academy program. Another told me he benched over 300 for the first time, and he was amazed of the WTH effect since we don't regularly bench at all.

My food intake has been actually very good. I have practically eliminated eating out (except for one day last week) and I am amazed at how much that has impacted my scale numbers. The holiday time will be a little rough due to all the good baked goods that are coming to the office! Ugh.

Well, that's it for now.

Pete

2006-12-09T15:53:00.000-08:00

Spent a fun time at Ken's House of Pain (aka, the coolest garage gym in Sacramento) with Ken (of course) Joe Sarti, his strong buddy, Mike, and the Iron Punk, Corey. Excellent fun getting humiliated (;0D) by these uber-strong men. Unfortunately my camera's batteries died too soon, so only the start of the training was covered. We gripped blobs, swung clubs, pulled the Rolling Thunder, cleaned D-balls (sure, picjk up the 10 lb ball!) All in all a great time. Thanks guys!

Something to share

2006-12-09T15:45:00.000-08:00

Since I always read about some interesting, cool, or otherwise mind blowing site from all of your blogs, I wanted to share something with y'all. The following is from www.readyforce.net. Rodger Ruge is a retired police officer, POST Master Instructor, and author of the Warrior's Mantra. He also has these great anti-stress visualization tapes that work wonders. The following is one of his articles from his online Ready Force News Journal:

Do you remember Aaron Ralston? Aaron is the guy who was doing some hiking and rock climbing in the Utah desert when a rock he was climbing over came loose pinning his right arm against a cliff wall. Once pinned, Aaron was hopelessly trapped in a standing position without shelter, adequate clothing, food or water. For six days Aaron struggled to free himself by chipping away at the boulder with a cheap utility tool, rigging a series of pulleys and other desperate and futile attempts to find his freedom. No one knew where Aaron was during his ordeal and over the course of the long sleepless days and nights; Aaron came to the realization he was going to die.

Aaron literally hit rock bottom and when he did he found inspiration. Aaron decided to cut off his own arm! First he had to bend his arm in grotesque positions to provide enough torque to snap the bones, not once but twice. Once this chore was accomplished, Aaron rigged a tourniquet and went to work using a dull knife. It took over an hour to slowly cut through the arm, spending the most time on the ligaments because of their flexibility and strength. Imagine trying to cut your own arm off with what amounted to a butter knife and you are starting to get an idea of what he went through. Aaron’s comment on the pain; “I just dealt with it”.

Once free, Aaron then faced repelling down a sheer cliff, one armed, after being trapped for six days and facing extreme dehydration and fatigue. He then hiked until he found some people who got him to a helicopter and rescue. Aaron chose to live and through forced circumstances he found his inner strength.

I want you to imagine yourself in Aaron’s position. His choice was clear; take action or die trying. Could you do it? Does this sound impossible? How many of us would have given up and just died?

I have met Aaron Ralston. He’s a really nice guy. He’s very relaxed and mellow. He is a superb athlete and very fit individual, but he does not exude the personality of someone who would do something so dramatic to save himself. Aaron is a humble person and what is so inspiring is that he is very much a regular person. This is inspiring because if Aaron found this amazing inner strength then so can we!

If you knew without any absence of doubt that you had this capacity, this ability, this ironclad will to manifest your survival mechanism under the most extreme circumstances, imagine how powerful you could become. Imagine what you could accomplish in your life. Imagine!

I will tell you this; you do have this power! Every single man, women and child possess this inner strength. There are countless examples of this power being manifested every single day. We usually chalk it up to extraordinary circumstances like those that Aaron faced. It often falls into the “that’s amazing” category, and we pay it little attention because to acknowledge it means we would have to accept that which we think is impossible. The trick then becomes realizing with our very soul that this power also resides within our own beings. If you can make the transformation to this realization you will move beyond manifesting this power during extreme events to being able to manifest it at will. Imagine!

Let’s face the facts. Life seldom goes according to your grandest vision and plan. There always seems to be some obstacle designed to force us to struggle. It is easy to slip into a funk over such things until we get reminded about the resiliency of the human spirit. With a shining example like Aaron Ralston we are again reminded that within all of us lies an indomitable inner strength.

Make up your mind now to move beyond your limited thinking. Open yourself to the reality that you are a limitless being! Visualize yourself overcoming "impossible" situations. Believe that this power resides within you. Know it is true and practice seeing yourself in this way in all aspects of your life. This will help you to acknowledge and develop your inner strength and it will serve to spur you to your grandest vision of whom and what you wish to become.

Rodger Ruge is a retired Police Officer and author of The Warrior's Mantra, Barricade Books Inc., June 2005. Rodger is a California Peace Officer Master Instructor and owner and founder of his business, Ready Force Inc. Rodger is avaiable for training and seminars. Please visit his website, http://www.readyforce.net, for more informaiton.

Busy week

2006-12-02T10:53:00.000-08:00

Tues. workout A Revolution La Jolla (felt the GPP stayed well even though I had the break) 16 kg and 24 kg
Finished up with a PM workout of Tabata Squats (scored a 22!)
Wed. Busy day- pullups 3 x 10

Thursday: swings with 24kg 3 x 20
floor cals with the new recruit class:
Moutain Climbers
Hindu squats
Squat Thrusts
Pushups
Situps
Cross elbow to knees

friday: bench press 205 3 x 10

trying to get back on the Revolution workout, but keep getting interrupted at work in my workout. I am going to focus this coming week on knocking it out first thing in the morning before going to work.

Happy Belated Thanksgiving!

2006-11-24T16:01:00.000-08:00

I hope all of you were with family and/or loved ones this holiday. I apologize for the lack of posts. I have been sneaking in brief workouts or a quick swing session, nothing worth writing about. A new class has started and we are working double academies. Yes, it is very stressful!!! :) Some of the stress culminated in my mid back area and created some very painful spasming over the course of three days last week.

I have not given up on the Revolution Fat Loss program. I have even shared it with a coworker and we plan on hitting it together starting next week.

The new class has 51 recruits, and they are a very fit and motivated bunch of people. I look forward to introducing them to the kettlebell, and other forms of underground strength training. I have two new co-workers who have a great running background. (Not my strong forte).

Be well and safe my brothers and sisters.

OK, Getting back into it.

2006-11-07T13:40:00.000-08:00

Week 3 on the Revolution La Jolla Fat Loss System w/kettlebells was sidelined last week. So today marked my first real workout since the accident. I wanted to feel fully recovered before jumping back into things.

Today was a run day with the recruits, but I had to swing my kettlebells! SO i did some HOC instead of a regular run. It felt good to swing the 24kg, and I did 8 sets 440 w/10 swings (16 and 24kg)

It was a rough weekend as my 8 month old had a nasty ear infection. Poor little baby made sure no one got any sleep these past 4 nights!

I have a very BELATED THANK YOU to Ken Black for coming to the academy a couple of weeks ago! As always, Ken helped some of the recruits make fantastic strength discoveries for themselves. I thought I had some good pics, but I did not have as many as I thought. I am very fortunate to have Ken live so close and be willing to come out and train recruits with me. They really love the workouts that Ken puts together. I hope that they continue to train with this performance focus in mind when they leave the academy.

I got my treadmill fixed properly (finally!) Just in time for the winter season! (of course it's nothing like La Jolla in the winter! ;)

happy to train, for training is to live!

Life is Good

2006-11-02T08:41:00.000-08:00

Ok, I posted on RIf's blog that I was in a rollover accident. In a nutshell, I was on the cell phone to my coworker discussing the day's training. Came up to fast to a redlight, going downhill. Hit the brakes and locked up. Rear wheel skid, tried to correct, but the combo of the downhill angle and high center of balance with my Bronco made it ripe for a rollover. Skidded upside down into a light pole, knocking it over. I was hanging upside down, fortunately my seatbelts worked! (pre-airbag model)

A CHP motor was also at the intersection and was there in a second. God bless Officer Frost! I smelled gas leaking and thought, I need to get out of here! They told me that there was no concern of it igniting, but there is something about being trapped upside down, and smelling gas that made me want to be absolutely sure. They cut my belts, and I crawled out of the car, to everyone's amazement. One Chippee told me he had seen fatalities in accidents that looked like mine, and I was lucky to be walking away with no scratches. I was definitely high on adrenaline. I said I was going to go to work, but my peers who showed up (my coworker was still on the phone when the crash happened and got my location)told me to go get checked out. Being obstinate, I assured them I was fine, but as the adrenaline started to subside, I realized it would be prudent to get checked out.

So I went home to my family who took me to the ER. Where after being x-rayed said there was nothing wrong structurally with me, but I would have some muscular aches and pains.

Upon reflection, I am slapped in the face with how quickly life can change for the better or worse. When I came home to my family, the hugs and kisses they gave me were priceless. Those are the things worth striving, and in the end, matter the most.

I am fine, a little sore, but moving around. I am taking today off of work as well to rest the body and mind. Friday, I will go to work since we are taking the recruits to Deputy Mitchell's memorial. It's the least I can do to honor a fallen brother.

I am not even stressed that my workout is off track a few days. I am just thankful knowing I am healthy enough to return to it soon enough. The focus on core tension undoubtedly helped me physically survive this along with God's help. I am thinking of the quote of "God helps those who helps themselves." I believe that goes hand in hand with the first of the 7 Habits of Highly Effective People; Be Proactive.

Thanks to all of you who showed me concern on Rif's blog. I am thankful to be alive, healthy, and functional.