DOES IT FEEL WE HAVE SOLDIERS IN A WARZONE?

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

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?

Never give up.

OK..something a little more masculine

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

THE OLYMPICS ARE ON!!!!

Remember this Olympic moment? 1:30

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

Update

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

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

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

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

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

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

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

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

Tony Blauer. Good Stuff to study.

I'M BACK!

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.

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

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

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

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




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

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



PART ONE

SWING


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

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

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

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

Go To: >>SWING VIDEO
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CLEAN

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

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

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

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

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

Mike Stefano
>>EastCoastKettlebells.com


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PART TWO

THE JERK

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

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

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

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

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

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

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

THE SNATCH

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


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

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

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


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

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

OT

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

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


2nd Appearance:

Cate Imes Master of Sport

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