Zercher squats for GS kettlebell sport.

Dec 27th.

today's training:

warm up: bands, pulleys, Indian clubs and jump rope.

Zercher Squats: WTF, 2"fat bar with 100lbs for 2 reps full range for 12 sets with 30 sec. rest.

3x6min long cycle 12kg sets for speed. 7-8 reps per min.

10 mile bike ride: it was a warm day for a change.

Zercher Squats were the brain child of powerlifter Ed Zercher, who in the 1930's had no rack to perform squats but come up with a lift that you could take a heavy weight from the floor and perform a squat using you body as a stand.What a concept! So we have come long way in making it easy to perform back or front squats, but we are not that functional to move a weight out of comfort zone and perform exercise. Anyway as an supportive exercise for GS sport, Zercher squats are a must.

Dec. 26th.

Today's training:

2 mile easy run:

40 pull ups

100 pushups

200 situps

300 squats

no time today.

Dec 25th Marry Christmas!

Pray for our troops in harm way.

training today: yes it never stops.

5k run walk/run in the morning. (got to get back to running 5k' s this spring.)

I just finished Mike Mahlers's "collision Course" seminar tape. Well as always, Mike presents a great workshop with lots of great presenters to make it a well rounded sampling of how fitness needs to be enacted. Mike always gives you your money's worth when it come to his seminars or training materials.

The kettlebell business is now filled with a lot of amateurs and people back biting their competition, but Mike Mahler has always distanced himself from the debates and presented himself as a pratical alternative to the current wave of dissent.

Having trained in many of the big names in the Kettlebell business, Mike is one of my favorites to follow.

Kettlebell "Linda" can be a bad lady.

Dec.24th.

Training today:
warm up with stretch bands, and Indian clubs. De load back as there is a lot of back work.

Kettlebell Crossfit "Linda" Oh no not that again!
10,9,87,6,5,4,3,2,1, reps on each AFAP.

2-40kg kettlebell deadlift( was not my 1.5% but I have not been training heavy in weeks.)
2-20kg kettlebell floor press: shoulder sore form Tues. so back off a little.
2-20 kg cleans: that was good but not that easy.
16;56 not a bad time but is was still challenging.

I like using kettlebells most of the time as our friend Jeff Martone does with his Crossfit combo using kettlebells. When the lift can be done at a higher resistant like the front or back squat, or the deadlift, there is little sense in using kettlebells for those applications, that are too light or can be done better with barbells or dumbells.

Now if you look at my Linda crossfit WOD, I have to be lifting more than 280lbs on the deadlift so my biggest two kettlebells are 175lbs if I use 2 bells, so Ireally need to use a barbell or if I want to add some real stress, or I can use 135 lb dumbells. I have done this once, but using the larger dumbells to replace the barbell is much difficult. That my opinion!

As for the the bench press, I don't do benching anymore as it cause so much damage to my shoulders when I competed in powerlifting that I prefer floor press that puts me in a favorable shoulder extention and less flexion. Also I don't like to being in a physical position of submission.

a Kettlebell clean, with two bells which can exceed my capacity to clean two bells. At this time I am looking at max lift of 2-28kg as my bench mark on the cleans.

latter in the day was a 3 mile walk/run.

have a great holiday and remember the mission is sacred.

Kettlebells and walking

Dec. 22,2009

Training today:
500 air squats for time; 13 min. I wanted to work up to a 1000 with a bench mark of 30 min or less. It looks do able so I will try it by the end of the week.

went for a 3 mile walk /run(very cold) to remove some of the stiffness, which was not that bad.
later in the day did a warmup with stretch bands and side swings.

12 min long cycle with 16kg. lost count but over 120 reps.



There is a fitness program that the fire service and other organizations are promoting, which is a "10,000 steps" walking fitness workout. The basic idea is to progressively get so you can walk about a 10k per day walking steady. Now this is a very achievable goal for anyone who whats to loose weight without a lot of complicated training like myself and other do, but it freaking works! I have a good friend that is a career fireman who after 12 years on the job got overweight and wanted to change but did not like to workout that much. A common response. I told him that to just start by getting his IPOD and walk at least 30 min each day.

Well he liked it so much he is at 6 miles a day after three months and lost 20 lbs. After one year of this his weight is down 35 lbs and is now on dumbells and kettlebells to get some strength back he has lost over the years.

My friend will never be a gym rat like myself, but he has found a simple system that works for him, likes to do consistently, effective, and little complications. you can't beat that!

New ropes arrived.

Dec. 12th.

Today's training:



warm up: 2 mile walk run, Indian clubs, joint mobility.
DB squat cleans: 50 reps with 35lbs dumbbells
KB long cycle: 16kgs 50 reps in 2 sets



Battling ropes: 6 times 1 min work with 2 ropes.



The training today was for work capacity. My long cycle is getting better at the rack and clean, but the recovery and push jerk is not there yet.



Today, I got the new battling ropes from Punch Gym company. The 1.5" ropes was a great price and shipping was free.Also the order came in three days. Punch Gym has a great program and lots of great old style equipment, all American made. Punch's originator has a innovative fitness programs with all the kettlebell services.

Best cyclist kettlebell exercise

dec. 9th.

Yes, this is an electirc bike. However, you only get 28miles on a charge at 15miles per hour. That not "green" enough.

Training:

warmup: Battling ropes for 6 min.one handed.

C2 rowing; 30sec. work 30sec. rest for 12 sets

5 sets of 20 reps of heavy side swings with 2-24kg kettlebell.

50 reps of long cycle with 16kg kettlebells

Today I was thinking if you were a bicyclist in the winter and wanted a exercise that gave you metabolic and resistance activation, plus if you have limited time to train, then kettlebell burpees is the ticket. The body weight burpees or the prison exercise is well known, is a real killer exercise that produces results, assuming you can get you head into it so you can do 50-100 reps in one set. Now add my favorite tool the kettlebell with the burpee, is got to smoke the fittest of the gene pool.

When on a bike, you need good core or TVA stabilization, so you don't put too much weight on the hands and therefore fatigue the shoulders and upper back muscles. So if you have a good exercise that works the stabilization of the TVA and at the same time provide high grade metabolic activation, the burpee-kettlebell high pull will do it all for you.

I saw a picture of one young lady doing a similar exercise with a single small kettlebell, which can be hazardous as you become fatigued and loose your balance when the push up is performed on the handle. Since this is a high speed ballistic exercise, you should use two kettlebells so you don't break a couple of fingers with a small foot print.

The exercise goes like this: start with 2 moderate weight kettlebells on floor so it does not become a deadlift. Squat down and grab the handles in a pronated position(better stabilization) and thrust the legs to full extension(TVA activation). Do a good push up off the handles and return to a squatting position. from the squat, pull the two kettlebells quickly up to shoulder height upward and slightly back. return the kettlebell back to the floor for rep one.

you have to pace your self as you will get gassed quickly depending on speed and weigh used. Anyway don't look at your heart rate monitor as there will be some ugly numbers. As a kettlebell lifter, I use the clean at the top instead of the high pull that way if I need a little rest its done standing with kettlebell in the rack postion.

you never have enough rope

Dec. 8th. Tues.

You never have enough rope

Training sessions:


morning: 2 mile walk


Crossfit "Cindy" plus


5 pull ups (90 pull ups)


10 ring push ups (180 push ups)


15 jumping squats. (270 squats)


18: 48 or 18 sets Note I was going for 20 min. but got a cramp in my pecks so I stopped.





Battling Ropes: 6 mins using 1.5" rope at one arm at a time.





afternoon:


Kettlebell snatch 16kg 8 mins. @ 16reps per min.(2 mins. on 1 min rest)





I had a 20' length of 1.5" to try at a higher rate of oscillation than the 2". My 50 set from Punch Gym should come soon so my crew can try more techniques. The smaller rope does move a lot faster and you also fatigue a lot faster also, therefore we should get better results. Also I like the idea that you can cool down as well as warm up from a hard session using Kettlebells.

Back home

Dec 7th. Pearl harbor day.

Let us not for get.

Today's training:

Warm up: Stretch bands, Indian clubs.

400 meter rowing then 20 push ups

400 meter rowing then 20 pull ups

400 meter rowing then 20 squats

400 meter rowing then 20 DB side swings

400 meter rowing then 20 box jumps

400 meter rowing then 20 sit ups

21 min. time

Second training session ;

BATTLING ROPES SESSION

1min. work, 1min.rest.

8 sets with higher cycling of ropes

Kettlebell press: 10 sets of 10 reps, 20kg

I decided that since I have not used the ropes in several Weeks I noticed that the 2" heavy ropes are a little too slow for the right activation. Therefore I will purchase 1.5" size that will allow for rapid movement. When I get them, I will picture the difference.

certifications can be

nov.25th.

Today's training: 3 miles of walking and running about 40 min. in local park.


Workshops and certifications you may want to attend takes a little up front work prior to attending if you want to get your moneys worth. Yes, you can drop a grand or two on your favorite workout method cert like spinning, battling ropes, kettlebells, crossfit, yoga, etc. and the list is endless. In the last few years the price has gone to obscene levels for 16 hours of training and a piece of paper to show you attending.

So if you want to get one of those three letters after your name or several more to impress you friends, sign up for your favorite certifications but get ready to work for a few days at the training if you want to get your money worth. Therefore I would be a good idea to start training a few months prior so you can last the 8 hours for a few days and still look good. Remember, the goal of the certification is to obtain the expertise to train others and a role model for that method, therefore you will be required to show your teaching and techniques before you are given the certification. If you go to the cert cold with little physical prep you may fail, become fatigued or even injured.

So even a hardcore body weight workshop will kick you ass for a few hours if you don't get some frequent multi training sessions before you attend. The best way to train for a cert. is to do mini workout sessions several times a day to see if you can maintain the stamina all day without falling apart after a couple of hours. You will get breaks during the cert. but most people only get accustom to one training session, but you will be getting mini workouts all day at the cert and depending on the type, it can be intense. I attended a spinning workshop and we were on the bikes for 6 hours a lot of it at interval mode.

Low tech trumps high a lot more.

Nov.24th

Today's training:

warm up: 100 tire slams, and Indian clubs

50 burpees

50 dumbell single leg dead lift 45#

50 ring push ups

50 dumbell squat cleans

12:45

50 reps 2-16kg kettlebell push press

Most have heard the debate of high vs low tech in regards to technology, with the low tech being old and antiquated with high tech with the new innovations. Well, to me low tech is usually more reliable with it less complication, but some high tech has at time advanced sport to a higher level. take the case of poll vaulting. With the new fiber poles replacing the metal inflexible poles, make for more effective jump and performance.

However, In the case of weight training, the machines that are replacing barbells and dumbells for body building has not really improved the performance or results, it just provides more verity and not replacement of the old tech ways. If you compare the results of a total dumbell and barbell using bodybuilder with one that uses most machines, you will observe not difference in appearance. However, if you compare absolute strength, the one that uses the old tech DB, BB wins hands down.

The most high tech gym equipment I ever used was an interactive spin bike. It had a TV screen with various graphic ride with graduated levels of difficulty. The Interactive monitor is interfaced with the power limiting device on the bike that changes resistance based on the program. Sounds impressive don't it? Well this expensive spin bike at close to 10 grand price tag, was poorly set up for a bicyclist due to the ergonomic construction and will only accommodate a rider of 5'4" or taller. As an avid bicyclist(outside) I tried it once for 20 minutes and never used it again.

Senior moment

Nov.20th.
Today's training:

Indian clubs and joint mobility warm up

50 dumbbell squat cleans with 2-35lbs
100 pullups,all hand positions
150 2-16kg kettlebell SDHP
50 Kettlebell long cycle
26 min.

Performed a Seniors seminar on fitness, at a large wellness center. The number of residents of this facility, which was exceptionally operated, was small who took advantage of fitness programs. However, the people who did take part were well engaged in their situations and were not resigned to a less than active life like so many seniors are.
we keep reading in the fitness business periodicals that the "baby boomer" and seniors will be this a large surge in club memberships but I think this is just a marketing dream......I don't see it coming.

the word for today is kettlebell

Nov. 17th.

Today's training:


warm up: Indian clubs, stretch bands, OL stick joint mobility.
Dumbell squat cleans starting with 10lbs to 45lbs in sets of 5 reps.


Barbell deadlifts; 135 to 300lbs sets of 3 (sumo style) 15 total sets.
One arm Kettlebell long cycle: 16kg 6 sets, 1/1/1 work, work, rest
20kg 6 sets of 1/1/1 all at 6 reps per min.


Good training session. the long cycle was easy as I wanted to concentrate on the speed of the jerk instead of trying to get more reps per min. My speed and the drive overhead need some quality speed that is consistent.



I goggle the word "kettlebell" get some days as many as 50. This is a expected trend that is growing rapidly in regards to volume, but we can all see that there is not the quality. Some people must take a 2 hour workshop and then go back home and start training others with limited skill sets. It takes along time be be proficient at a physical sport let alone coach someone else. So every day you see some guy or gal show you a brief multi lift workout that burns fat like bacon in a fry pan......so they say. Pure bullshit on toast and just another reason that personal training is becoming a waning profession.

basic snatch session today.

Nov.16th

Today's training:
3 mile run/walk in park. more run than walk.

afternoon session:
Stretch bands, and Indian clubs, heavy and speed bag warm up
Kettlebell snatch session: 12 times 2 min sets, at 16 to 18reps per min.


The snatch session was very smooth started with a couple of sets with 12kg then the rest with 16kg with 1min rest after each 2min. set.

Seniors would kettlebells too

Nov. 15th.

today's training:

Warm up: Crossfit "Cindy" WOD(5 sets of 5 pull ups,10push ups,15sit ups,20 squats)

2 kettelbell cleans 10 sets of 10 reps: 12,16,20,24kg.

2 kettlebell push press: 12kg 5 sets, 16kg 5 sets. 12 to 14 reps per min. 1 min work 1min rest. for 12 sets. fast and hard but get full extention.



Worked on the push press cleans so I rack lower for the long cycle and the push press from the rack and get full extension each rep. It must be working as I hit the two bells at the top of the lift most of the time.


Yesterday I was thinking about the lack of peers in kettlebell sport. On one hand most of the organizations don't really encourage seniors to lift kettlebells, I know this first hand having trained with most of the organizations. I am not blaming the organizations as its up to the individuals to pursue the sport or exercises using kettlebells, however some education as to the benefit's of joint mobility, and rehab effects resulting from kettlebell exercise and sport could help promote to a potential larger audience. It would be nice to have a seniors division once in a while, not for handicapping but to allow "gray beards" a chance to compete with each other. Powerlifting has a very large veterans and seniors divisions.


Its been 3 years since I had back issues that left me in pain most of the time and restricted my sport performance, but since training in kettlebell sport 4 to 6 times a week, all pain or restrictions have been eliminated by my direct intervention using kettlebells. I am sold that this activity has huge potential for recapturing functional movement.

Nov. 14th. sat.

Today's training:
3 mile walk/run with 40lb Xvest.

There are no secrets in sport for perfection.

Nov.13th.

today's training:
Warm up: joint mobility and Indian clubs

100 box step ups on 20" box with 40 lbs Xvest: 7 min. and a lot of fun.


50-40-30-20-10 reps (150 reps)
2-12kg kettlebells push jerk
pronated grip jumping pull ups


21 min. ( note the pull ups were added in a pronated close grip which is the reciprocal action of the push jerk at the completion of the lift. this was to improve my full extention.




There are no secrets when it comes to sports or athletic activities! Then why is it that the world class in their field are sought after as though they hold some secret method of training that makes them successful? World class athletic and masters of their sport are what they are, as they were born that way and they just knew how to make good on their genetic gifts.



Many years ago when studying martial arts in Korea, the Masters son gave a impromptu talk when one of the advanced students asked why the master did not tell them more of the secrets he held that made him so good. The master son laughed and said"there are no secrets" its just hard work and knowing how to prefect what you are given at birth. You did not have to come to this school to learn to fight if you knew how to be utilize what your body and mind was capable of. So when I would read that some martial art had some esoteric method that is a secret, I would just laugh and feel sorry for the people that swallow that bullshit.



In my many years of lifting weights, I have worked with world class and Olympic athletics and it all cases, they were just regular guys that did the similar workouts that the average participant would do, they they just made better use of their bodies to handle more weight. They could not even tell you why or what they do for training is better then the less successful.


Nov.12Th.
Today's training:
3mile walk run in the park.

Small foot print

Nov 3rd.


today's training:
warm up: C2 rower,1min on, 1 min rest for 8 sets.
10 min. on heavy bag.

"my butt is on fire"
4 rounds for time
10 reps DL 265lbs
20 reps 28kg one arm GS swing
30 reps GHD situps
17:49 very hard session for Glute and hams.

Second session:
16kg. Snatch 2 min each arm then 2 min rest. for 6 sets @ 14 reps per min.

Having a small gym or health facility is rapidly becoming the new way to save the fitness industry. As we know the large facilities are filled with machines, TVs and large rooms for group exercise. This is a very costly enterprise to equip a gym with scores of aerobic machines that have to be replaced frequently as they wear out and new models come on the market. Rents on these buildings and utilities can cut into profits quickly if memberships volumes are not maintained. Lastly today there are a lot more failures and bankrupts are frequent even on large successful mega chains who try to expand too fast with low capitalization.

My prediction is that this trend will continue away from the large overhead gyms to more small box (1000 to 2000 sq foot), utilizing basic fitness tools that requires low square footage. Basically a much smaller "foot print". However, more work is needed to educate the public that you can become very fit and strong with just a few tools or equipment and without the "hamster" style training that yields little results.

My personal gym and the one I attend outside of mine, is very small comparing to local gyms, but it would take me months to use each piece of equipment Incorporated in to routines, with all the potential variations. Small box gyms can accommodate a modest number of people training, but its designed for people who are serious style of exercise, and not interested in whats on CNN.

Nov.2ND.

Today's training:

Morning session: 50min. walk/run around the park.

afternoon session:
warmup with Indian clubs and light kettlebells
Barbell complex with bar only with 7 movements which is new.

kettlebell push press 12-24kg single arm. for a total of 140 reps
Pull ups: 5 reps pronated grip after each set of Push press 65 reps

Today I concentrated on the push press with an emphasis on chest drive and breathing sequence.
When the weight starts to get heavy and breathing becomes more difficult to coordinate with the lift action. However, that is the time to slow the lift action down to maintain lift form and therefore lift efficiency. So to pratice that, you have to segment the pratice lifts in number of reps but with timed rest periods; in this routine is only 1 min. It worked well, as I got to the 24kg sets, I was able to increase the reps to 6 and still control of breathing.



I found out today that the city has received a grant to complete another section of a local Rail trail to be added to existing section that has been in place for several years. Rail trails are a great multi use park system that is low maintenance, unlike my wife.

short sunday ride

Nov.1st.

Today's training:
18mile bike ride early in the morning. Temp was 40deg so it was good weather. Used my very hilly route to Otisville(in my area all roads lead to Otisville). Used my MT bike with street tires as there was a lot of wet leaves. Great fall ride but short.
after the ride headed to my gym and did some "Kettlebell figure 8" and catch to stretch out.

I sat down in the afternoon and did some long term planning for the winter as what was to be Incorporated into my training. Anyway a review of my training logs is in order to see what progress has been made and what needs to be adjusted for the next few months. Years ago I would be fanatical about periodization, but my routines are too varied to apply classical resistance planning so its going take a little time.

Trick or treat

Oct 31Th Halloween:
Today's training:
Stretch bands, Indian clubs, foam roller
Intervals on C2 rower: 30 sec. work/30sec rest. 12 sets.
3 sets of 20 reps abmats, and ring push ups

Don't send your kids out to trick or treat. The candy is no good for them and you are teaching them to be beggars and panhandlers.

kettlebell "Fran"

Oct. 30 fri.
Today's training:

Morning: 45min walk/run

Afternoon:
Warm up with work on the heavy bag, Indian clubs, and light swings.
Barbell Deadlift: 5 sets of 5 reps 250lbs to warm up hips.

"Kettlebell Fran"
21,15,9 reps for time
2-20kg kettlebells thrusters( more like a box squat thruster)
pull ups: Did I ever tell you they suck.
7:38 my best time for Fran. I think I will go for 24kg next as I don't think i will be much faster anyway.

When I did my Kettlebell Crossfit cert. with Jeff Martone, we never did this routine. I guess he wanted to be somewhat human.

kettlebell sleep upset

Oct.29Th.
Today's training:
Morning; 15 mile bike ride just to flex the legs.

Night: warm up with heavy bag, Indian Clubs and jump rope

Kettlebell Long cycle: 2-12kg. 3 sets of 2 min.
2-16kg 4 sets of 1min. @ 6reps per min.
2-20kg. 2 sets of 1min. @ 6 reps per min.
1-24kg 2 sets of 5 reps per hand. in 1 min.
1-28kg 1 set of 5 reps per hand in 1 min.

The long cycle is still a long work in progress, especially the clean efficiency. I think the next session I will reduce the volume some and increase the duration.
I was real busy yesterday so I trained late after supper so when I went to bed, my sleep was not sound and got up early and hungry. Lesson learned.

You can steal my signs but not my fitness

Oct.27th.
today's training:
10 mins on the heavy Tai bag. Hard punches and kicks for power.
3 x 500 meter sets on C2 rower.
10 x 30/30 sec intervals on C2
3 sets of 20 reps back squats with 100 lbs.
5 rounds.

Dumbbell split clean 35lbs for 10 reps (not as easy as it looks but a great less use exercise)
jumping pull ups for 10 reps

At night: 12 and 16kg snatches for 1min/1min. at 20 reps per min.



The first session was great with a very good warm up. The "Erin" crossfit session was modified to provide a good but not balls out session. The primary workout was the snatch session in the afternoon.



A fellow fitness trainer I know told me of how other trainers steal the signs that she puts out as advertising and spying on the training to see the attendance and activity level. For the person at the receiving end of this negative activity,when all should promote a positive program to makes people fit and happy, it is a real downer. Yes, there is a lot of competition in the fitness business dollars, as there is just so many potential costumers available in a limited market, such as we have. Our area is a wash with all kinds of fitness programs, from spinning, Zumba,crossfit, globo gyms, martial arts, personal training and Yoga. Each fitness business thinks he or she has the best program, and most go out of their way to degrade or demonizing the other person's programs or competition. My answer to all this, is that if someone is criticizing you, or targeting you, then you are a threat, which makes you the chief completion. You have arrived and making progress. Stay the course on what you believe is the best way to serve you clients and that's all you can do. If you are making your clients happy and successful then they will come back that is all you can do.


Our American society evaluates a product by who has be best verbal execution to explain their product not on facts or real value numbers to base their promotion. We can flap our lips all day that our product is better than the next, but at the end of the day it is factual numbers or real performance is the way to evaluate a products worth. Its when you have perform at a high level and get Measueable results, that is where most fitness business don't make the grade. There are few before and after pictures to show.



Oct. 26th
Today's training:
warm up: Heavy bag, stretch bands, and light Kettlebells.
2-12kg 40 reps push press
2-16kg. 1min. at 12 reps per min for 5 sets
2-20kg 1min. at 10 reps per min for 5 sets
1-24kg. 5 reps per hand for 10 sets and 5 pull ups
Oct 25th.
today's training:
a nice bike ride on a windy day. around 25 miles.

mixed bag on a rainy day.

Oct.24Th.

Today's training:

Warm up: 5000 meters on C2. solid pace.

New circuit: 25 min AMRAP
One leg deadlift: 3 reps each leg with 24kg
kettlebell Long cycle 3 reps each arm with 24kg.
pull up/burpee: 3 reps
10 GHD sit ups:
Barbell rowing: 3 reps with 200#
sand bag front squat: 3 reps with 80 reps.

circuit was done for 25min. I can increase the weights but I had to start somewhere.
The one leg deadlift I have not done in some time but they really work the hamstrings.
I did the rowing a moderate pace as a warm up but that's a long warm up.

Haft snatch can help get more reps

Oct. 23rd.

Today's training: 3 mile walk-run in the morning


warm up with Indian Clubs, stretch bands and light kettlebells.
Kettlebell snatch: 12kg 70/70 in 7 mins.
16kg, 25/25 2 sets
20kg 15/15 4 sets of haft snatch.
3 sets of 10 pullups
2 sets of situps and back extentions on GHD

the art of war

Oct. 22 Thurs.
So you want to be a warrior

Today's training: Rest day.

3 mile walk in the morning.

20 mile bike ride. Great weather 70 deg.

Long ago I had the opportunity to see a Foreign Legion training center when I lived in France. It most austere facility with very basic equipment, with ropes, pull up bars, an obstacle coarse that really just a trail in the woods but with very difficult terrain. It was very primitive by all standards. These professional solders used rocks as resistance and did self defence on plan ground with no padding. Once they got out of basic program, they got to use the best equipment in the business. However, if the perspective solder of the legion checked out how they hard they trained prior to signing on the dotted line, they would had a lot fewer operators.

I was told that training in this rigid environment, using austere equipment has a more realistic physical connection for combat operations then that you would see in a modern gym with all those shinny machines. It must be working as they are the fittest recruits I have ever witnessed at that time.

Up grade the military fitness.

Oct: 21th.



Early outdoor fitness center. Notice no weights or treadmills.

Today's training:
warm up: 10 min. on heavy bag, Indian clubs. stretch bands

Long cycle 2-12kg. kettlebells for 3 min at 8 reps per min. 3-3min sets for 75 reps total
Long cycle 1-16 kg kettlebell for 12 min. switch on the min.
5 sets 5 reps pull ups and 20 sit ups.
Afternoon: a 15 mile bike ride. great weather.
I have seen several blogs articles discussion on the subject of military PT and testing. The consciences of trainers today that the fitness education within the military is somewhat irrelevant or deficient to prepare our military for today's operations. What has happen now in the present battlefield, military personnel are carrying a lot more equipment and age demographics has increased. I have also been told,especially form Marine corps recruits are less fit in general then ever before. Well we in the fitness business know all this as we see it each day. So what do we do?

Don't use officers and senior enlisted that don't have a least fitness trainer education to train recurits. You would not use a truck driver to cut your hair, would you? Next change the general exercises to enhance the work capacity and varied intensity. Then make the PT test more functional using several test routines so the solder will have to be total fit instead of fit to do push up, a short runs or a few sit ups. Lastly the test should be done in full gear and increased load, not in Nike's and jock straps. Even our police and fireman train and test in full gear they will be operating in.

Warfare is constantly changing as the target adopts and the war zone become more difficult. In Afghanistan, most of the country is at high altitude and requires opeators to traverse difficult mountains, with heavy gear, in a low oxygen atmosphere. To operate is such an environment a military will require higher fitness levels just to get to the fight.

Running can be hazardous to your health sometimes

Oct. 19th.

Today's training:

run in morning for three miles.

Second session:

Warm up with Indian clubs and stretch bands.

10 min 16kg snatch at 15 reps per min.

4 times 20kg snatch for 10 reps each hand 80 reps total.

5 sets of 220lbs barbell deadlift for 10 reps

5 sets of hand stand push up for 10 reps.

Over the weekend there were three deaths during the Detroit Marathon. Now that is most unusual even with the large numbers that run marathons. You hear about someone dies at some running race, mostly in the summer months but its still rare. The fact remains that most people who run are fit enough to become mostly "bullet proof" to cardiac problems it they training properly and have the appropriate physical assessment to allow them to participate safely. these three runners ranging in age from 26-60 years old all died of cardiac arrest.

I have run over 60 marathons and never had someone die during the race when I ran back in the 70 and 80's and even ran with people who had previous heart attacks without any more problems. Maybe its changed now and you have people running marathons that have not prepared themselves for the stress of this type of running. Back in the day you did not attempt to run a marathon only after you have scores of races of shorter distances of 5-to 20km under your belt.

Back in the day, I participated in close to a hundred road and track races before attempting a marathon. Also ran 50 miles a week at varied distances and speed during the week. So when I decided to run one, I ran it a 3:05 min first time with just a little leg soreness the next day. Just speculating as I don't know any of the three individuals that passed away doing what they like doing(or maybe not), but proper preparation may have played a part in their ultimate demise.

We are all sorry it happen, but it reminds us that some physical activity is not completely without hazard no matter how well the event is produced. But some kind of study should be lanched to determine if there is a common tread for the three runners demise.

Use the correct tools

Oct 14th.

today's training:
warm up with Indian clubs, jump rope( its really plastic) stretch bands.
100 pull ups
100 ring dips( first time and did them so my toes touches as I was not use to the depth.)
4x10 reps of belt squats off boxes.
50 GHD situps and back extensions


second session: 50 min walk-run.


I like using kettlebells myself for a lot of my training, but I think the general public tries to use kettlebells in all types of creative exercises which will yield marginal results, but would be better served by using the proper exercise tool. I see people deadlifting with kettlebells when they should be using heavy dumbells or a barbell instead. The heavy kettlebell you see in a gym is a 40kg and most people men an woman when instructed in deadlift can lift two times that much in a few sessions. Exercises like Turkish get up and windmill are strongmen type exercises and not really the function of kettlebells unless you are using extra heavy kettlebells like 50 and 60kgs. I routinely deadlift with 300-450 lbs so I don't use kettlebells for that exercise.



The kettlebell is designed to be a strength work capacity tool not an absolute strength tool like a heavy barbell can accomplish. Therefore if you can long cycle 2-32kg kettlebells for reps, then you should be using 200 to 300lbs barbell power cleans for a couple of reps for absolute strength development.

power cleans for pull speed

Oct 5th.

Today's training:

Jump rope, and stretch bands and stick movements.
2 min high pulls with 24kg kettlebells.
21,18,15,12,9,3. reps for time
barbell power cleans
GHD situps
GHD back extentions.
17:44 min. ( the situps suck but you can't like everything)

look at pain don't turn away.

Oct 4th.
Today's training:
warmup: jump rope, indian clubs, and stretch bands and reverse hypers.

2 min of swings with 16kg
5x2min long cycle with 2-16kg kettlebells at 7 reps per min.
20 min long cycle one 20 kg kettlebell. 6 reps per min.
3 sets of 10 ab roller.
hang pull ups to deload back

Great session!

I was reading an article on pain in exercise that can be tolerated more by group interaction then individual. Daaah! when you are working with someone else or in a group exercise session, you really disassociate the pain and therefore you don't feel as much of the truma resulting from the action taking place. That is also why they have big screen TV in Globo gyms are provided to members running on cardio-gerbil equipment so they can disassociate the boardum and discomfort.
However, there will be times when you have to be alone with your demons of pain and discomfort so you have do lean to focues on this so you know if it is fatgue pain or injury inducing pain. when I ran long distance races, even running in a group I always focus on my internal action in regards to heart rate and musle pain to optimize perfromance. Yes, you can ignore pain but it more benificual to focuse on it and most times it goes away in fear.

Crossfit to pre exhust for kettlebell GS

Oct. 2 Friday



WO du jour:
Warm up: some Buddy Lee jump roping but not like he can. You got to appreciate a 35 dollar jump rope.

100 tire slams for a little functional work.

Indian clubs: I did not hit my head today.

50 snatches with the 12kg. kettlebell


Crossfit "Cindy" 5 rounds of 5 pull ups, 10 push ups,15sit ups and 20 air squats.

6 min snatch set with 16kg one hand change@ 16 rep per min.

Crossfit Cindy for 5 more rounds faster.

4 min of 20 kg snatch@ 14 reps per min.

21 mins of good work.



Now the method to my madness today was to pre exhaust my body for the snatch part of the training By using Crossfit Cindy. I pre exhausted somewhat my system so I was fatigued going into the snatch sets. Normally I use the AKC protocol of timed intervals to prepare for the 10 min time lifts, increasing the numbers and time when possible. However, I have old shoulders that hang by a thread so by going with high rep sets to achieve the 10 min work capacity is not in my best interest all the time.

Now the purest in GS will argue that this won't work that well, but I have evidence that it will based on past training for endurance events, that it will. The object of developing work capacity is to fatigue the body before the extremities. In my case, my arms will fatigue long before my body will due to larger arms, chest, inefficient technique and minimal range of motion. Therefore I did the snatches in a fatigued condition that felt like I in a 10 min set instead of a 4 min sets thereby saving my shoulders.

When I was training for 50 and 100 mile road races, I did most of my running on hiking trails with lots of rocks and steep inclines and declines with weighted packs. By training on trails provided me with a large work capacity that I could not get by running a flat roads at a low pulse rate.

kettlebell work capacity

Sept 29
WO du jour:

10 min heavy bag warm up

10,000 lbs dead lift 2-40kg kettlebells 57 reps

7,500 lbs hang cleans: 2-20kg kettlebells 85 reps

5,000lbs push press: 2-16kg kettlebells 71 reps

20 min. total time. 22,500 lbs total poundage.

The objective today is to replicate the three lifts in kettlebells instead of a barbell, which I do faster as I use higher weights and less reps. Also by utilizing kettebells in pairs is to improve handling for GS lifting. This session is for plain old work capacity but kept a steady slow pace to insure form as mine sucks with the twin kettlebells.

Sept 28th Sat.
WO du jour:
10 min. warm up on heavy bag.
12kg. 5 reps, 16kg 5 sets of 5

20kg 2 4min sets
20kg 5 2 min sets

2-16kg long cycle 5 sets of 10 reps

2 55lb dumbells side hang cleans 3 sets of 10

2-20kg kettlebell cleans followed by pull up 20 reps

lots of cardio on the menu kettlebell style.

Sept. 26Th,

WO du jour:
15 min on heavy bag kicks and up arm attacking. Start easy and end up slamming hard in the last 5 min. Great warm up in a functional way.
stretch bands to prepare for snatch
chalk up bells 12,16 and 20 for session
12kg at 70 reps per arm for a total of 140 in less than 10 min.
16 kg at 50 reps per arm for 100 reps in less than 6 min.
20 kg at 5 sets of 10 reps per arm.
24kg swing at for 4o reps with 2 arm shifts.

23 min bike ride after kettlebell session to complete my cardio or medcom session.
just a note; my chalking effect for the kettlebell handles is getting much better. I don't have any loss of hand skin that can be a show stopper for the next few training sessions. it becoming a ritual thing.

Kettlebell nukes?

Sept.25,

In order to make the 70 kg and keep the same physical size and configuration of lower weight kettlebells , you could use the density of depleted uranium.

WO du jour:

Indian club and stretch band warm up.

Long cycle 12kg 2 sets of 10 reps with 3osec. rest.

long cycle 16kg. 10 sets of 10 reps with 30 sec. rest.

push jerk 24kg 10sets of 5 reps.

I have not been blogging as of late due to remodeling my "workout box" which needed a face lift and reorganization. Its not a big place but then again I think I would fill the space regardless of size available. Anyway its looks much better and more organized. (pictures to come)

In regards to my training, its going well but have to adopt to the duel kettlebell lifting since I received my new set of pro kettlebells. Its not that organized in a periodzation or progression for training for timed sets, however, I did a 21 min one arm long cycle set with 16 kg with not too much problem, but its time to go with the twins. For a while it looks like some freelancing until I can master the 2 bells on the long cycle and push jerk.

I saw that picture the "monster bells". Let me say that push jerking 70kg kettlebell has got to feel like compact car on your ribs. All that being said, I think in order to keep the physical size of the pro kettlebell the same size as a 8,16,24kg you would have to increase the density of the base material from iron to lead or more exotic metal like depleted uranium with has 4 times the density of iron. Yes, they even use depleted uranium for counter weights on fork lifts,air planes and bullets, so there is hazard in a minor form if the metal is broken up and ingested in some way. For the mutants that use monster bells, it is not a danger if you make contact with a kettlebell made from DU but you should know what you are handling.

Sept.6th

Sept. 6th.
WO du jour:

warm up: Indian clubs for 5 mins, 100 tire slams, 100 light wall balls, Stretch bands. 10 min on heavy bag.

5 reps per exercise for 5 rounds.
2 16 kg kettlebell "manmakers"
pull ups
dips
110 lbs sumo high pull dead lift
32kg kettlebell one are swing.
get up situp with 2 10 kg kettlebells
rest 30 secs.
total time of 30:23 min.
It was a great session as you never really catch your breath. the hardest was the manmakers which is a push up on the handles, renegade row, high pull-squat clean,to a push press.

Sept 3rd,4,5th

Sept 5th.
WO du jour:
warm up: Indian Clubs, stretch bands, jump rope and 100 tire slams, 100 wall balls.
30 sec kettlebell clean, then 30 sec push press, then hold in rack for 30 sec then shift.
20 mins continuous. (10 min 16kg and 10 min 20kg.
50 GHD situps

Sept 4th.
Rest day: 1 hr. Ruck with my trusty Xvest.

Sept. 3rd.


WO du jour:
Warmup: Indian clubs, stretch bands, 100 tire slams with sledge hammer,
8 min. 12 kg kettlebell snatch at 16 reps per min. one switch
8 min. 16 kg kettlebell snatch at 16 reps per min. one switch
2-4 min 20 kg kettebell snatch at 14 reps per min. one switch
15 mile bike ride.
I was reading the Crossfit journal about the last Crossfit games where they were evaluating what was the harder events of the games. One of them was the hammer event where the athlete had to pound in a stake with a large sledge hammer. That kind of surprised me as crossfit exercises try to maintain the functional movements, but I think a lot of the boxes don't do it enough or they think it not that effective. But if you think about it, swing a hammer, bat, golf club is very frequently found in real life.

.where did summer go?

Sept.1st: where did the summer go????

WO du jour:
go for tonnage.

10000 lbs sumo deadlift
7500lbs power clean dead hang.
5000lbs push press
14:57 that smoked me! or 22,500lbs lifted.

The deadlifts where done 20,30 reps with 200 lbs.
the power cleans were done in sets of 10to 20 with 100 lbs
and the push press were done in sets of 10 as I did pressing yesterday all with barbells.
great session but I think I will use heaver weight and lower the reps.
Aug 31st.
wo du jour:

1hour "ruck" with Xvest but added two lbs. the xvest is easy to add weight when you add little 1 lb weights to the little pockets inside the vest. It fits like a glove, but it does restrict the lower ab a little when breathing get elevated.

afternoon: warm up with Indian clubs and pulleys.

Ladder reps 1-10 using
24kg long cycle
hanging pull ups
did not time just slowly when from one set to the next without stopping. The 24kg was a new a girya so the weight was a little rough at first.

Aug 29th

Aug 29th.


WO du jour:

warm up with Indian clubs, stretch bands, foam roller, light Kettlebells.
C2 rowing: 10 x 30 sec intervals using the Watts mode.


1.2.3.4.5.........9.10.reps of Pull ups, sit ups, air squats and push ups

60 reps of rack reverse deadlifts 225 lbs in 2 sets


1.2.3.4.5..........9.10 reps of the following
barbell power cleans from the floor
ring dips

Power wheel 3 sets

I was reading an article about the concept "toning" as a fitness protocol, by Andre Hefferman, from his blog "Male pattern fitness". The word is really useless in describing any thing when it comes to fitness training. I have a 400 page book on exercise prescriptions I used in school, but there was not one mention of "toning" in the entire book. It just one of the many buzz words the fitness industry uses to peddle nonsense exercise programs.



Fitness double speak:

Toning: means all I want to do in the gym is a pitiful workout, going through the motions in case some one is watching. You also encourage my dumb friends to do the same so they will not look better than me.



Cardio today: that means you will be running on an elliptical or treadmill like some gerbil in a cage, work up some sweat, an think you will strip off fat with another pitiful workout.



In the fat burning range: What did some one put a match to you? you are doing your "cardio" session at a rate that is comfortable enough to fall asleep.



I bulking up: This means's you are eating like a pig to put on fat mass so it looks like you have been training, as long as you wear bulky cloths.



BIs and Tris today: this means you will be doing a lot of upper arm isolation exercise in an effort to build some expose able body part to make everyone think you workout and no one to mess with.



Squats are bad for the knees: No you would rather sit you ass on the leg extension or leg curl machine and develop searing of the knee joint so you can have knee replacement before the age of 40. Besides, squatting with a heavy barbell looks like too much work and all the puking makes me sick to look at.



I use light weights for definition: that means you are to lazy to lift heavy compound exercise weight to get effective interstellar fat loss and develop real muscle.

I use the routines in Muscle and fitness magazine: The material in the various Muscle and fantasy magazines are for selling useless supplement product using a lot of roided out models and routines that look impressive but pro don't use. It cheaper to spend 6 dollars to get your training information then to spend several hundred dollars in trainer or seminar cost by someone who can really help you. But you know best for you and all your friends.

Aug 28 rest day

Aug 28th

The Xvest is easy to wear and does not bounce around.

WO du jour:



5 mile "ruck" with 30 lb Xvest. did a little running but not too much until I get accustomed to the weight. Next week I will add a couple of lbs.

aug 27

Aug 27th

This is a picture of a "wings" lift with kettlebells. Its basically a Iron cross lift but the the weights are landed on the forearm instead of hanging.

WO du jour: warm up with stretch bands and Indian Clubs.

1 to 10 rep kettlebell thruster by taking a breath as the number increases and without dropping the 12 kg kettlebells

Kettlebell snatch 4 min each arm for 15o reps total with 16kg.

rest 10 min.

10 reps per arm and switch for 180 reps

40 reps GHD sit ups and back extensions

This was a very intense workout this morning especially the new Kettlebell thruster with a "breathing squat" exercise technique, which has been used since the early 19th century to induce growth hormone.

Aug. 26

WO du jour:

1 hour "Ruck" with 30lbs xvest.

barbell snatch: sets of 3 reps from 45lbs to 100 lbs.

Dumbell clean: 10 sets of 55 lbs.

Afternoon session:

Indian club and stretch band warm up.Light Kettlebell and "wings" 20lbs.

4 min timed set of 2-16kg Long cycle at 6 reps per min.

10 min rest.

4 min. timed set 2-16kg long cycle at 6 reps per min.

4 min. timed set 2-16kg long cycle 4 reps per min.

Aug 19th.

WO du jour:

warm up with stretch bands, joint mobility and Indian clubs.

4 min sets of 16kg KB long cycle for 5 sets.

Aug 18th.

WO du jour: 20 mile on trail. 62 min. for a uncomfortable ride. Sort of a time trial.

Aug 16th.

WO du jour:

warm up with stretch bands, light Kettlebells and Indian clubs.

"Wings" with 15 and 20lb kettlebell for shoulder rehab. Besides it looks cool.

10o reps of the following

push ups

sit ups

air squats

pull ups

10 sets of 10 125lb SHDL for 5 reps

10 sets of 20 to 24kg kettlebell push press.

Lots of speed on the high pull and 6 reps per min on the push press.

That session for not doing shit over the weekend.

Aug 13th.

Aug 15th. Sat.

Sir you can't use chalk in this gym! "sorry, I did not get that memo"

WO du jour: warmup with indian clubs and stretch band. 10 min on Tai bag.

20 min of long cycle with 1 min cycle shift and 6 reps per min.

Aug. 14th. friday.

25 mile bike ride. rest day.

Aug 13th.

WO du jour:

Warm up on heavy bag kicking and hands. Bands and indian clubs.

10 sets of 3 barbell power cleans

10 sets of 6 reps per min. 20 kg push jerks.

Aug 12

WO du jour:

warmup with jump rope, indian clubs, bands.

10 sets of 5 Sumo deadlifts.

10 sets of 5 Pullups20 kg kettlebell snatchs 60 reps each arm.

18 mile bike ride.

Aug 11 Tues.

WO du jour:

Warmup: Indian clubs, light kettlebell joint mobility. '

2-4min. session of 16kg push jerk

2-4 min sessions of 16kg snatch

10 min. 16kg long cycle one arm at 1;30 each shift.

Aug.10 monday

WO du jour:

Warmup: Indian clubs and stretch bands.

5 rounds

5-pullups

10 150 lbs reg deadlift

10 handstand pushups

6:40

2-24kg kettlebell cleans

Second session: "Battling ropes "10 intervals with 2" rope.

This exercise tool is a real sleeper in term of effeciveness. based on the little experience I have had, I can attest it gets your attendtion when you use them and not just the arm.

Aug. 9th. sunday:

WO du jour:

warmup with Indian clubs, and stretch bands.

10 rounds of 250 meter row

10 rounds of 20kg one arm swing

26 mins.

3 sets fof GHD situps and back extentions.

very good session as the last two rounds were just about enough. Its good training to do kettlebells with the rowing to put respertory stress that you would only have at the mid point of a 10 min set.

Aug 8th. Sat.

WO du jour: 35mile bike ride with the club. Great ride, weather was outstanding.