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.

To push or not to push? There shouldn't be a question.

If your exercise program does not provide you with the ability to push your car that has stalled out of the street, you may need to reexamine what you are doing.

Also, stability balls are still not considered weights.

Today's long cycle training:
32kg @ 10 rpm for 20 minutes (hand switch on the minute)

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

Is there any bad exercises?

The answer is "yes" and "no". If an exercise causes pain (not the good kind) or injury, that client will not be paying you for your services very long; I would label that a bad exercise. If the exercise is safe, effective and produces the desired results, I would call that a good exercise.

Today's long cycle training:

28kg @ 10 rpm for 30 minutes (hand switch on the minute)

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

Watch out Jack Sparrow!

Today I want to give a special shout out to one of my Clydesdales, Mrs. Tiphanie Brewer. I have had the pleasure for the last year and a half of training Tiph three times a week. Tiph is always an inspiration to those around her; to date she has lost around 80lb. This weekend Tiph will complete one of her bucket list goals, the Disney Land Half Marathon. If you hear of a random screwdriver shanking or an assault on Jack Sparrow at the finish line, it is probably Tiph.

Today's long cycle training:
32kg @ 10 rpm for 10 minutes (hand switch on the minute)
24kg @ 12 rpm for 10 minutes (hand switch on the minute)

I don’t usually mention my assistance exercises; I had a PR today worth mentioning. I performed a one arm swing with a 24kg bell for 10 minutes straight (hand switch on the minute).

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

Program vs workout

I’ve said it before and I need to say it again, just because you can design a hard work out does not make you a good trainer; you may be, but it doesn’t prove anything. Your quality is defined by your ability to build a program designed to help your client(s) achieve their goals.

Today's long cycle training:
28kg @ 11 rpm for 20 minutes (hand switch on the minute)

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

My Clydesdales

Many women I train I endearingly refer to as “Clydesdales”. While many women wouldn’t want to be referred to as an oversized horse, it has EVERYTHING to do with their strength and ability to do work. While many women prefer to lift light weights a bazillion times or dance around (which my personal Clydesdale enjoys as well), my girls like to push, pull and lift heavy things. Here are some of their feats of strength and work capacity:
The 64 year old women who can farmer carry 2, 53lb kettlebells 50 yards. She does this with only three fingers on one hand.

My pair of sisters (which are in their 40’s) who can flip a 500lb tire 10 times.

The mother of two who can: deadlift 215 5 times, front squat 165 6 times, bench press 135lb 4 times and do 4 bodyweight pull ups.

Six gals who long cycled a kettlebell for an hour straight without setting them down.

Those who drag the 175lb tire across the asphalt. Not easy!

This is only a snapshot of what gets done on a regular basis. I’m proud of them all for their work ethic and tenacity. TO THE CLYDESDALES!!!!

Today's long cycle training:
24kg @ 12.7 rpm for 30 minutes (hand switch on the minute)

If you read this and enjoy it, or are at least slightly ammused, please join;-)

The Great Motivator

Lately I have become more aware of fear. Fear is something I’ve always viewed as a weakness, but I’m starting to rethink this. Fear can be a great motivator. It can prompt us to evolve, to try new things, to make goals, to take risks. It’s easy to be comfortable. To sit back and be part of the system…but in the end, what can we be proud of? What encouraging words can I offer to my boys if I myself have never embraced and conquered fear?

What does this have to do with fitness? Well, I’ll let you figure that out for yourself.

Today's long cycle training:
24kg @ 14 rpm for 20 minutes (hand switch on the minute)

The 2nd Annual One Hour Long Cycle Charity Event

Today was my first day of specific training for the 2nd annual one hour long cycle charity event in Costa Mesa, CA, October 22nd, 2011.  This years event will go to raise money to benefit the Japan Tsunami and Earthquake relief efforts.  You can learn more about the event at the web site(s) below.

http://www.onehourlongcycle.com/
                          or
https://www.facebook.com/#!/event.php?eid=193250624065357

As many of you know, last year at our YMCA's annual fundraiser I long cycled a 24kg kettlebell 703 reps.  For this years event I will step it up a notch by attempting to long cycle a 28kg kettlebell between 480-600 reps in the hour (8-10 reps a minute).

Today's long cycle training:
28kg @ 10 rpm for 20 minutes (hand switch on the minute)

PLEASE DO NOT BE AN IDIOT!

Don’t forget about the basics!

My friend (an MMA fighter) who’s looking to become stronger and increase his conditioning asked me tonight what I thought of a popular gym whose whole training philosophy is built around randomness.  I’m always hesitant to say something negative about those I don’t agree with, but I explained it this way.  One of the oldest principles in strength and conditioning is the SAID principle (Specific Adaptation to Imposed Demands).  In the context of his sport, if you want to get better at jiu jitsu, do you practice to five minutes, then move on to kick boxing for 5 minutes, then wrestling for five, etc?  No.  You spend countless hours practicing these skills individually to master them.  So when the time comes, the athlete is able to react because their body has adapted specifically to the demand they have placed on it. 

The same goes for strength and conditioning.  If a client is going to pay personal trainer money, the odds are they have specific goals they wish to achieve; I’m guessing their goal is not random results.  It’s probably to become stronger, rehab an injury, lose weight, etc; these results can’t happen randomly.  As fitness professionals, we must be able to design a program with a logical progression to best serve your clients “specific adaptation” goals using exercises that are both safe and effective.

"Work capacity refers to the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body" (Siff, 2003).

If your goal is to become more fit, show up and do the work.  If during your workout you find yourself not sweating, having long conversations with friends (yes, this counts if your on your phone too) or yawning, there is a good chance you are not working at a high enough intensity.

Today I completed 16,720 pounds of work in 10 minutes.  It was not easy.

http://www.youtube.com/watch?v=dZmBba11yrs