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.
Tuesday, November 24, 2009
Monday, November 23, 2009
Low tech trumps high a lot more.
Nov.24thToday'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.
Saturday, November 21, 2009
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.
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.
Tuesday, November 17, 2009
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.
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.
Monday, November 16, 2009
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.
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.
Saturday, November 14, 2009
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.
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.
Friday, November 13, 2009
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.
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.
Tuesday, November 03, 2009
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.
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.
Monday, November 02, 2009
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.
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.
Sunday, November 01, 2009
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.
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.
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.
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