"How many thousand reps will it take?!"

Over the last four months I’ve logged in my training time, this is what I came up with:

75 workouts (usually about an hour in duration),

8+ hours of long cycle, w/2+ hours including long cycle with an extra swing

Average weight of 2,24kg bells

4993 total long cycle reps, total of 1,062,455 pounds moved (clean and jerk)

Assistance training consisted of:

5x5’s (:05 rack/:05 over head, anywhere between 1-3min)

Sumo Dead lifts from a deficit

Rack holds

Jogging

Airdyne

Squats

Band squats

Jump squats

Other GPP

The result?  A 15 rep personal record and a Candidate for Master of Sport (CMS) ranking. 

A special thanks to my coach Jason Dolby for all his help and guidance during this process.  I look forward to the next step in the journey.

Pure athleticism

Here's the actual video of Coach Rudnev's demonstration at the training camp.

Here's a link to a video of one of the demonstrations where Coach Rudnev jerks his bodyweight for 56 reps in 5 minutes.  Can you do that?

https://www.facebook.com/#!/photo.php?v=1883474266839&set=vb.144245878930846&type=2&theater

The One Hour Long Cycle Charity Event & IKSFA Kettlebell Training Camp: The Review

The trip was fun and a great success. I got to make new friends and learn from some of the greatest kettlebell minds in the world.

The first part of the trip consisted of the one hour long cycle charity event. The event was created by the Orange County Kettlebell Club in support of the Japan Tsunami and Earthquake relief. The event was a great success! In total, there were a total of 38 lifters who all long cycled (clean and jerk) a kettlebell for an hour straight without setting it down. For myself I set a goal of long cycling a 62lb kettlebell for 600 reps. I almost made it; my total at the end of the hour was 581.
             
The thing I enjoyed the most about the event was that during the whole hour there was no music, just the sounds of heavy breathing, cheers from the crowd and other lifters encouraging each other as fatigue and exhaustion set in. There is definitely a bond of respect is formed when a group suffer s together for a cause.
                                  
                                 
The second part of the trip consisted of a two day IKSFA Kettlebell Training Camp. For those not familiar, the IKSFA goal is to promote and deliver the highest standard of training and education for the Kettlebell Sport and Fitness Professionals. I was honored to be taught by two of the greatest kettlebell sportsman of all time.

Sergey Rachinsky is a 9-time World Champion, 12-time Champion of Russia, and the holder of five Guinness World Records.

Sergey Rudnev is a 5-time World Champion, 5-time Champion of Russia and world class coach of around 200 Candidate Master of Sport, 35 Master of Sport, 6 Master of Sport World Class and 1 Honored Master of Sport.

I had so much fun I hardly realized that I missed lunch and had no food till we wrapped up the first days training (11 hours after breakfast). A few of us who stayed at the same hotel found an all you can eat Japanese restaurant; I got my money’s worth.

During a break from training the second day, Coach Rudnev showed off some of his athletic skills with a cool demonstration (similar to this one).

Rudnev and Rachinsky did a great job of coaching those in attendance; despite the language barrier (they knew very little english and we knew no russian) they were hands on, offering lots of feedback (through interpreter).  They began every training session by showing a thorough demontration of the lift (snatch, jerk and long cycle), usually 5-6 minutes in length with a weight and tempo that was challenging for them. This way we could see proper technique and breathing put into practice.  From there they would break down each lift into segments and have us practice till they both had an opportunity to go around and offer feedback to everyone. 

I learned so much from these men and am excited to put into practice the information and years of experience they imparted on me.  If any of you are interested in learning about Kettlebell Sport I would highly encourage you to attend one of their training camps.  It would be worth every dollar spent.

Tis the season!

I get a flu shot every day: proper nutrition, exercise, adequate amounts of rest and stress management.

The day is getting closer to the OALC charity event.  Yesterdays training consisted of OALC w/28kg for 38 min @ 10 rpm.  I'm feeling a little stiff.

The next four training sessions should be interesting:

1. OALC w/28kg for 28min @ 10rpm
2. OALC w/28kg for 40min @ 10rpm
3. OALC w/28kg for 30min @ 10rpm
4. OALC w/28kg for 45min @ 10rpm

It will be by far the highest volume I've lifted in my attempt to peak at the right time.

Creating a positive feedback loop

A co-worker of mine recently told me that he needed help to not create a negative feedback loop when it came to exercise. An example being, touch something hot, get burned = learning, don’t touch hot things! Exercise, ache/hurt = learning, don’t exercise. Yeah, that makes sense.
Many times people believe exercise, ache/hurt = learning, don’t work out. And while there is definitely a “sore” period that you have to work through in the beginning, you don’t/shouldn’t always need to exercise to the point of exhaustion and extreme soreness. Remember, soreness does not = getting better. In fact, when you’re sore, what it means is that you’ve just torn up a bunch of muscle fibers and the only way they will heal is rest and proper nutrition.

Here are some examples of when soreness does not = better:

Being mauled by a bear

Being in a car wreck

Getting punched in the face

Tearing your hamstring away from the bone

Rhabdomyolysis (if you don’t know what this is, look it up)

Dropping a weight on your head

When you’re chronically sore to the point that you show no progression in your exercise program

Remember, the whole purpose of exercising is to achieve your goals, whether they are health related or purely narcissistic. For those who are looking for a positive feedback loop, how about exercise = all the guys want to be like you and all the girls want to be with you (for those who are married, you can throw in your spouse).

If you read this and enjoy it, or are at least slightly amused, please join.

I found the key!

Researchers have found that grip strength is a direct correlation to muscle mass, overall strength, life expectancy and life quality. If you have a strong grip, most likely you spend time lifting and carrying heavy things. When you do this you become strong all over. When you’re strong all over, you probably have more muscle mass and an increased work capacity. With an increased work capacity, you can work harder and longer; this ability to do work will help you sustain a long and healthy lifestyle. When I hear a story about a senior in their 90’s or older, it is usually accompanied by how they still do yard work, exercise and are self-sufficient. Maybe we should take note.

Do you want to know if you have good grip strength? Next time you are at the gym, weigh yourself(I’m 240lb), cut that weight in half (120lb), go find dumbbells that match that weight, and then hold onto them for 30 seconds (120lb in each hand). If you can do this, you have good grip strength.

Today's long cycle training:
28kg @ 10 rpm for 40 minutes (hand switch on the minute)

If you read this and enjoy it, or are at least slightly amused, please join.

Scope of practice: nutritional advice

There seems to a lot of discussion on what the scope of practice is for a fitness professional (non dietician) in providing nutritional information.

According to the ACSM, a fitness professional is able to provide information on the following (ACSM Health and Fitness Journal, May/Jun 2007, Volume 11, No. 3):

• Principles of good nutrition and food preparation
• Food to be included in the normal daily diet
• The essential nutrients needed by the body
• The recommended amounts of the essential nutrients
• The actions of nutrients on the body,
• The effects of deficiencies or excesses of nutrients, or food and supplements that are good sources of essential nutrients

Under the same guidelines we are not able to address:

• Nutritional assessment to determine nutritional needs and to recommend appropriate nutritional intake, including enteral and parenteral nutrition
• Nutritional counseling or education as components of preventive, curative, and restorative health care (manage or treatment of chronic diseases)
• Development, administration, evaluation, and consultation regarding nutritional care standards

Today's long cycle training:
28kg @ 10 rpm for 34 minutes (hand switch on the minute)

If you read this and enjoy it, or are at least slightly amused, please join.