Jan 30.
Today’s training:
Morning:
Warmup: Indian clubs, worked on new articulations for 20 min. feels real good.
“ convict conditioning “5 Pullups(slow),20 pushups,30 KTE, 40 full squats. 50 double unders For 3 sets
100 cleans with 24kg each arm switching at 10,15 reps. Pace was fast but slow enough to rack sold and relax on each rep.
25 one arm swings with 36kg. Kettlebell: that did not feel light.
“As a man Traineth” by Justin Lopez (check our LuLu self publishing web site for book sale.)
I have known Justin since he decided to enter the dark world of hardcore fitness training of the crudest level and join the “serious members gym” He never forgot the sign on the door: “Serious member gym-if you were not invited, then fuck off” . We have removed that sign in our self-effacing way of political correctness. However we still train there still view it unstated in the same way. Justin found his home while he lived in New York and started his training in earnest to get strong and become of pro football player. Justin had a lot going for him as he was 6’4” an over 200lbs.before he started on his quest to train in the real world so things were easier than the average bear. Hell, his father was a fireman like myself, and I gene pooled an offspring in similar fashion. Must be the profession that adds to the gene marker.
Training at the Fair Oaks location was described in his biographical work and even detailed a lot of his training routines, what he forgot put a disclaimer on them, for if you follow them without good support and effective periodization, you may quit lifting, go under doctor intervention, puke, or just plan die. Unless you are totally self motivated like Justin. Also he forgot to discuss the Saturday squat sessions, that lasted for 3 hours where records were broken weekly. When ever the team entered a lifting meets, we took home so much gold, as it almost got boring. Justin like the rest of the Fair Oaks gang never got a big head with our success, outer than one individual described in the book as “Mr lats” who we kept around for comic relief. Justin; the globo gym world is full of “Mr. lats”; you know the type, “look at me motherfucker I am performing”, it is one of many life’s distraction that has little value, laugh and go back to your authentic life.
Real Confidence equals strong, always! As I would say,”its all about addressing weakness”
If those who train with resistance whether it be barbells dumbbells, kettlebells , strongman tools, you will love this book. Now you have to get use to Justin’s way of humor, which in his writing may appear to be a disjunctive discourse of language that has a secret message. Yes, there is subliminal message within , but it comes in the form of a build board. “stay out of globo, spandex, aerobic, zumba, graviton machine, plasma screen TV, sweat to the oldies, PX 100000, shit stock fitness trash that the state controlled media” embraces . I forgot to add the “biggest looser show” which may not be a conflict in terms.
The last time I saw Justin, was a couple years ago and he was heading back to California in his truck that was filled with weights and a selection of kettlebells. Kettlebells were new to Justin, but being a real life practical trainer, kettlebells as a strength tool he embraced with great enthusiasm because that shit works! Justin never forgot his roots as they would say, and it was time to continue to build his roots for others to follow. So consider his book as a way of translating the world of fitness that has everyone just plain mystified.
What can I say without being prejudice as I lived part of this, I was so emotionally motivated that I will continue to work on my humble book of fitness as I see it if only one person reads it. And yes I never stopped training at Fair Oaks location until it closes for good.
Justin’s book can be acquired at http://www.lulu.com/ “As a man traineth”
Sunday, January 31, 2010
Thursday, January 28, 2010
Kettlebells for SWAT type training.
Jan 28th.
Today’s training:
Morning:
Warmup: Indian clubs, heavy bag
40,30,20.10 reps “ convict conditioning “
Pull-ups, pushups, leg raises, and squats
10 sets of 200 meter hill sprints.
Afternoon:
10 sets of 28kg complex: Kettlebell swing,clean, front squat, press, and snatch.
yesterday I had some of the local SWAT(ESU emergency services unit )team over for some training and review the functional exercises that would enhance their profession. Police work is mostly hours of routine with a few seconds of “ballistic entries”. SWAT, is a certified 911, LEO unit called when things have really about to turn to total shit. Therefore the performance attributes of a SWAT operator would make Spider Man turn in his web shooter; you have to scale walls, kick in doors, use all kinds of weapons under great stress, man handle unsavory people, all performed in very heavy personal protection. A SWAT operator’s training time is limited when it comes to GPP, so it is imperative that the methods selected is time effective and functional.
A couple of years ago I was given a book on SWAT team training, but I was disappointed with the approach. Now the authors were well known trainers with professional credentials as sports/fitness trainers, but as I scanned the book, all you see is men working out is gyms with machines of all types or performing free weight exercise in the comfort of their local Globo style facility.( most departments can’t hardly afford but a chin-up bar and some donated dumbbells,) There is nothing wrong in basic resistance machine exercise for a housewife or accountant, but a SWAT operator needs to train in an outdoor environment using basic functional equipment not found in citizen gyms. Remember, SWAT entry requires maximum speed-strength response , not marathon endurance-strength training. SWAT operators should challenge their skills in a more realistic venue with all the conditions that they will have to work in, not some temperature controlled yuppie gym. SWAT as the name implies is a team activity not an individual sport, so training must be applied as a unit so each can perform together. A machines cannot do that!
The military don’t train their special operations personnel in a Globo gyms; it’s in the dirt and grime of outside location climbing ropes, pushups, in mud and running in full gear, not in spandex. A SWAT operator has a very similar job description as a Navy SEAL and you will never see a SEAL training in some yuppie gym to hone the skills to perform tactical operations. Globo gyms are for the masses that don’t have to perform in life and death situations and have time and money to waste. Enough ranting.
The exercises we worked on were kettlebells (heavy and fast) and the use of bodyweight combined with a combination of resistance tools from dumbbells, sand bags, heavy bands, ropes and speed-strength work. What I was trying to reinforce was there are a lot of good exercises that will build and strengthen the body, but since most of the team training in performed on the job, we have to make use of the most time efficient routines. In that regard we worked on “Man-makers” which is a dumbbell exercise that has a pulling, stabilizing and pushing components performed in 6 steps. It is also high metabolic activation. Then add some “thrusters” with a squat clean adds a very taxing exercise but can be paired up with pull-ups or a few rope climbs and you have a quick complete full body training in a few minutes. Remember training time cost money for professionals and therefore it must be practical, effective and time sparing. (Spending 1 hour working on gym machines will never compete with 3 fast sets of Thrusters and pull-ups performed in 10-12 mins).then you still have time for 10- 200 meter sprints and out to the range for shooting.
Disclaimer: I don’t claim to be an expert on SWAT training to start with, However, as a former military, career fireman, I have training in methods that require the same or similar operational functions, that I can at least demonstrate the use of fitness tools that can be applied to that occupation.
Today’s training:
Morning:
Warmup: Indian clubs, heavy bag
40,30,20.10 reps “ convict conditioning “
Pull-ups, pushups, leg raises, and squats
10 sets of 200 meter hill sprints.
Afternoon:
10 sets of 28kg complex: Kettlebell swing,clean, front squat, press, and snatch.
yesterday I had some of the local SWAT(ESU emergency services unit )team over for some training and review the functional exercises that would enhance their profession. Police work is mostly hours of routine with a few seconds of “ballistic entries”. SWAT, is a certified 911, LEO unit called when things have really about to turn to total shit. Therefore the performance attributes of a SWAT operator would make Spider Man turn in his web shooter; you have to scale walls, kick in doors, use all kinds of weapons under great stress, man handle unsavory people, all performed in very heavy personal protection. A SWAT operator’s training time is limited when it comes to GPP, so it is imperative that the methods selected is time effective and functional.
A couple of years ago I was given a book on SWAT team training, but I was disappointed with the approach. Now the authors were well known trainers with professional credentials as sports/fitness trainers, but as I scanned the book, all you see is men working out is gyms with machines of all types or performing free weight exercise in the comfort of their local Globo style facility.( most departments can’t hardly afford but a chin-up bar and some donated dumbbells,) There is nothing wrong in basic resistance machine exercise for a housewife or accountant, but a SWAT operator needs to train in an outdoor environment using basic functional equipment not found in citizen gyms. Remember, SWAT entry requires maximum speed-strength response , not marathon endurance-strength training. SWAT operators should challenge their skills in a more realistic venue with all the conditions that they will have to work in, not some temperature controlled yuppie gym. SWAT as the name implies is a team activity not an individual sport, so training must be applied as a unit so each can perform together. A machines cannot do that!
The military don’t train their special operations personnel in a Globo gyms; it’s in the dirt and grime of outside location climbing ropes, pushups, in mud and running in full gear, not in spandex. A SWAT operator has a very similar job description as a Navy SEAL and you will never see a SEAL training in some yuppie gym to hone the skills to perform tactical operations. Globo gyms are for the masses that don’t have to perform in life and death situations and have time and money to waste. Enough ranting.
The exercises we worked on were kettlebells (heavy and fast) and the use of bodyweight combined with a combination of resistance tools from dumbbells, sand bags, heavy bands, ropes and speed-strength work. What I was trying to reinforce was there are a lot of good exercises that will build and strengthen the body, but since most of the team training in performed on the job, we have to make use of the most time efficient routines. In that regard we worked on “Man-makers” which is a dumbbell exercise that has a pulling, stabilizing and pushing components performed in 6 steps. It is also high metabolic activation. Then add some “thrusters” with a squat clean adds a very taxing exercise but can be paired up with pull-ups or a few rope climbs and you have a quick complete full body training in a few minutes. Remember training time cost money for professionals and therefore it must be practical, effective and time sparing. (Spending 1 hour working on gym machines will never compete with 3 fast sets of Thrusters and pull-ups performed in 10-12 mins).then you still have time for 10- 200 meter sprints and out to the range for shooting.
Disclaimer: I don’t claim to be an expert on SWAT training to start with, However, as a former military, career fireman, I have training in methods that require the same or similar operational functions, that I can at least demonstrate the use of fitness tools that can be applied to that occupation.
Wednesday, January 27, 2010
No more certifications for me.
Jan 26
Today’s training:
Warmup: Indian clubs,foam roller, and joint mobility, TGU
Morning session:
2 mile run : very sluggish for some reason. But it was a good run.
afternoon:
Convict Conditioning 1set: 20 pullups, 25 chinese pushups,30 KTE,40 OHS,25 back ext.
75 BB power cleans: I was going for 100 but my traps started to cramp……it shows my legs were fading at the end and using too much upper body.
2-KB push jerks: mirror sets of the power cleans with 24kg sets to 2 so I did about 150 reps but it was easy for some reason Pairing up with the power cleans.
It was not a speed event and took amost an hour.
Certifications are getting out of hand. I guess Its just another way to make money in a sagging economy when you run out of mullets to train. I have a number of them(certs) and like an asshole, I kept looking for something that was just not available. In the Kettlebell world, all you need to do is own a gym, have a web site, UTube your workouts, and maybe make some DVD,s add letters after your name and you are now an expert to start your own organization. Now I don’t begrudge someone from making a buck, it’s the American way, but I do feel a little for the poor wimps that enter their world hoping to make their fortune with pitifully little expertise.
Most of the Kettlebell or fitness certs will set you back a grand or more, however you may get something out of each if you stay awake. The certifications don’t certify shit in the real world, because there is no fitness organization that will validate their worth or status. What validates your existence, is your abilities to demonstrate and live by good Skill sets. Do you look like you train? If people have to guess, you better go back and study some more.
I was viewing a DVD of a certification by a one of a number of Kettlebell experts that will hand you a piece of paper that validates you to go out and spread god’s word. What was a pitiful sight, was the people who attended the event and to see these young healthy people with enthusiasm of a slug and the strength of watered down drink. None looked like they were interested in what was being demonstrated and just could not wait until to get their ill gotten certification and run out and start training others the next day in their image. (the instructor was good) No wonder, personal training has the same prestige as a crack whore.
Incidentally I have gone to a couple of real Kettlebell experts(American and Russian) who can demonstrate flawless form and have the physical attributes they acquired from many years of hard dedicated training. Guess what? They don’t give out certifications as you are a student for life!
Today’s training:
Warmup: Indian clubs,foam roller, and joint mobility, TGU
Morning session:
2 mile run : very sluggish for some reason. But it was a good run.
afternoon:
Convict Conditioning 1set: 20 pullups, 25 chinese pushups,30 KTE,40 OHS,25 back ext.
75 BB power cleans: I was going for 100 but my traps started to cramp……it shows my legs were fading at the end and using too much upper body.
2-KB push jerks: mirror sets of the power cleans with 24kg sets to 2 so I did about 150 reps but it was easy for some reason Pairing up with the power cleans.
It was not a speed event and took amost an hour.
Certifications are getting out of hand. I guess Its just another way to make money in a sagging economy when you run out of mullets to train. I have a number of them(certs) and like an asshole, I kept looking for something that was just not available. In the Kettlebell world, all you need to do is own a gym, have a web site, UTube your workouts, and maybe make some DVD,s add letters after your name and you are now an expert to start your own organization. Now I don’t begrudge someone from making a buck, it’s the American way, but I do feel a little for the poor wimps that enter their world hoping to make their fortune with pitifully little expertise.
Most of the Kettlebell or fitness certs will set you back a grand or more, however you may get something out of each if you stay awake. The certifications don’t certify shit in the real world, because there is no fitness organization that will validate their worth or status. What validates your existence, is your abilities to demonstrate and live by good Skill sets. Do you look like you train? If people have to guess, you better go back and study some more.
I was viewing a DVD of a certification by a one of a number of Kettlebell experts that will hand you a piece of paper that validates you to go out and spread god’s word. What was a pitiful sight, was the people who attended the event and to see these young healthy people with enthusiasm of a slug and the strength of watered down drink. None looked like they were interested in what was being demonstrated and just could not wait until to get their ill gotten certification and run out and start training others the next day in their image. (the instructor was good) No wonder, personal training has the same prestige as a crack whore.
Incidentally I have gone to a couple of real Kettlebell experts(American and Russian) who can demonstrate flawless form and have the physical attributes they acquired from many years of hard dedicated training. Guess what? They don’t give out certifications as you are a student for life!
Monday, January 25, 2010
compete or stay fit.
Jan 25
Today’s training:
Warmup: Indian clubs,and jump rope double unders.
Morning session:
Convict Conditioning 3 rounds: 20 pullups, 25pushups,30 leg ups,40 squats
50 reps snatch each arm @ 18reps per min.
2 mile run: raining like a bitch but then again I am not melt.
Afternoon:
warmup with Indian clubs:
100 kettlebell snatches with 24kg in 20 mins.
Competition I always said, has little to do with fitness and more about ego and enterprise. Most people who start to play with a sport or physical activity slowly heads toward some kind of comparison with others to see who has the biggest member. Regardless of the sport, there is always a place to match yourself with others to see where you fall within the gene pool. That’s where your goal to be fit and health ends in most cases, as you are now on the fast track to optimize your sport at all cost.
A great example of this is amateur bodybuilders who take “juice” to get more mass and lower body fat. The amateur bodybuilder are not going to make money and the most notoriety he or she will receives is maybe a trophy or medal, which was really paid for with your entrance fee(what a deal). So let me get this stright, you used illegal substances that may harm your health just to compete and enhance your ego. Then there is the F.U. diet and overuse injuries we won’t dwell on until you reach 40.
Professional athletics are just as bad but they do make a living for a while and some even become rich. However, after they can no longer compete, they retire and never play their sport again because most are broken physically. To the professional the sport is a cash cow to be milked until it goes dry and has nothing to do with fitness and few ever attempt to promote their sport as a means of getting well and having a long life. you as a spectator is another cash cow.
I personally competed in a number sports on a national level and in the process got a lot of personal satisfaction, made a lot friends, and even set some records. That’s only the good part, but I am left with a body that has been abused to make the events I entered completive. Example is my back has 4 fused disks and the remaining back is a mass of scar tissue and never made any money from it. Both shoulders have rotator cuffs tears that require surgery, but I refuse to go there and resigned to work around that as long a possible. WTK, by the time my shoulder becomes useless, they will be feeding me with an IV.(DNR) When you compete on the national level in powerlifting you train with resistance the body was never meant to handle. 400lbs bench press, 700lbs squats and 600 lb deadlift lifts year round for 15 years. Above all at no time when I was competing, the thoughts of being fit and having along life, never entered my mind once. It was all about the numbers and who I could beat!
My defining moment of clarity was when my old gym in the back of my house burned down with all my trophies inside, I decided to rebuild plus find a new mission of just staying fit and doing what I like to do. Now I rate my performance on my set of criteria or what is in my best interest, not someone else’s performance. T.I N.S.T.A.A.F.L.(There is no such thing as a free lunch)
Jan 24:
Todays training:
Warmup: 5000 meters on C2, heavy bag hands and legs. Indian clubs. TGU 5 sets.
Convict Conditioning 3 rounds 40 ass to floor squats, 30 GHD extentions, 20 KTE, 10 burpee /box jumps
Jan 23
Today training:
warm up with Indian Clubs, stretch bands, and joint mobility:
2000 meters on C2 (no 5k this week so I will run today)
Convict Conditioning:10,20,30,40 reps for 2 sets
Kettlebell LC: 1-5 min set.
5k practice run: flat coarse but cold so I dressed very warm. Run is getting better but at “two bucks” no speed record broken yet. I hate stretching after run, but this time I did and as you would expect, it help the recovery.
Today’s training:
Warmup: Indian clubs,and jump rope double unders.
Morning session:
Convict Conditioning 3 rounds: 20 pullups, 25pushups,30 leg ups,40 squats
50 reps snatch each arm @ 18reps per min.
2 mile run: raining like a bitch but then again I am not melt.
Afternoon:
warmup with Indian clubs:
100 kettlebell snatches with 24kg in 20 mins.
Competition I always said, has little to do with fitness and more about ego and enterprise. Most people who start to play with a sport or physical activity slowly heads toward some kind of comparison with others to see who has the biggest member. Regardless of the sport, there is always a place to match yourself with others to see where you fall within the gene pool. That’s where your goal to be fit and health ends in most cases, as you are now on the fast track to optimize your sport at all cost.
A great example of this is amateur bodybuilders who take “juice” to get more mass and lower body fat. The amateur bodybuilder are not going to make money and the most notoriety he or she will receives is maybe a trophy or medal, which was really paid for with your entrance fee(what a deal). So let me get this stright, you used illegal substances that may harm your health just to compete and enhance your ego. Then there is the F.U. diet and overuse injuries we won’t dwell on until you reach 40.
Professional athletics are just as bad but they do make a living for a while and some even become rich. However, after they can no longer compete, they retire and never play their sport again because most are broken physically. To the professional the sport is a cash cow to be milked until it goes dry and has nothing to do with fitness and few ever attempt to promote their sport as a means of getting well and having a long life. you as a spectator is another cash cow.
I personally competed in a number sports on a national level and in the process got a lot of personal satisfaction, made a lot friends, and even set some records. That’s only the good part, but I am left with a body that has been abused to make the events I entered completive. Example is my back has 4 fused disks and the remaining back is a mass of scar tissue and never made any money from it. Both shoulders have rotator cuffs tears that require surgery, but I refuse to go there and resigned to work around that as long a possible. WTK, by the time my shoulder becomes useless, they will be feeding me with an IV.(DNR) When you compete on the national level in powerlifting you train with resistance the body was never meant to handle. 400lbs bench press, 700lbs squats and 600 lb deadlift lifts year round for 15 years. Above all at no time when I was competing, the thoughts of being fit and having along life, never entered my mind once. It was all about the numbers and who I could beat!
My defining moment of clarity was when my old gym in the back of my house burned down with all my trophies inside, I decided to rebuild plus find a new mission of just staying fit and doing what I like to do. Now I rate my performance on my set of criteria or what is in my best interest, not someone else’s performance. T.I N.S.T.A.A.F.L.(There is no such thing as a free lunch)
Jan 24:
Todays training:
Warmup: 5000 meters on C2, heavy bag hands and legs. Indian clubs. TGU 5 sets.
Convict Conditioning 3 rounds 40 ass to floor squats, 30 GHD extentions, 20 KTE, 10 burpee /box jumps
Jan 23
Today training:
warm up with Indian Clubs, stretch bands, and joint mobility:
2000 meters on C2 (no 5k this week so I will run today)
Convict Conditioning:10,20,30,40 reps for 2 sets
Kettlebell LC: 1-5 min set.
5k practice run: flat coarse but cold so I dressed very warm. Run is getting better but at “two bucks” no speed record broken yet. I hate stretching after run, but this time I did and as you would expect, it help the recovery.
Sunday, January 24, 2010
How about some Kettlebell chair press.
Jan 22:
Today's training:
A good warm up with Indian Clubs, stretch bands, and joint mobility jump rope.
Convict Conditioning: 30 burpee/pull-ups and 100 leg ups on bench. All performed slow speed.
Kettlebell cleans: 20 kg Kettlebell: 1 min fast sets of 25 cleans.
50 chair press.Have not done much chair pressing in some time but with my big chest, the rack position is a not my best act. I even tried the 40kg. for a couple of reps to see if the shoulder are still active.
You have heard the thoughts of people that retire or looking forward to retirement , that it is a time to reduce stress and pursue the easy life. Not good! You need stress to produce cortisol, a necessary hormone produced by the adrenal glands. If you enter your retirement years devoid of stress, you may not have a long life.
Now the problem is to get applied stress that is induced in sufficient levels so it can become adoptive and is done in conjunction with some kind a physical activity. This means that you have to keep adding some type of loading without overloading too much to be effective. Modern periodization protocols work with a very formalized plan of stress loading. Exercise as a stressor is not good for you if done in high doses that the body can not adopt to.
Today's training:
A good warm up with Indian Clubs, stretch bands, and joint mobility jump rope.
Convict Conditioning: 30 burpee/pull-ups and 100 leg ups on bench. All performed slow speed.
Kettlebell cleans: 20 kg Kettlebell: 1 min fast sets of 25 cleans.
50 chair press.Have not done much chair pressing in some time but with my big chest, the rack position is a not my best act. I even tried the 40kg. for a couple of reps to see if the shoulder are still active.
You have heard the thoughts of people that retire or looking forward to retirement , that it is a time to reduce stress and pursue the easy life. Not good! You need stress to produce cortisol, a necessary hormone produced by the adrenal glands. If you enter your retirement years devoid of stress, you may not have a long life.
Now the problem is to get applied stress that is induced in sufficient levels so it can become adoptive and is done in conjunction with some kind a physical activity. This means that you have to keep adding some type of loading without overloading too much to be effective. Modern periodization protocols work with a very formalized plan of stress loading. Exercise as a stressor is not good for you if done in high doses that the body can not adopt to.
Friday, January 22, 2010
Its a long way to 48kg. kettlebell
Jan 21th.
today's training:
2 mile run in morning. good run today but I will not break any speed records until I get below 190 lbs. However we are going in the right direction by not going whole hog and pushing pace and distance until condtioning is well established.
A good warm up with Indian Clubs, stretch bands, and joint mobility.
Conventional dead lift: 5sets of 5reps 250lbs (concentrate on speed and completely release the bar between each rep.)
Convict Conditioning: 20 pullups, 30 chinese pushups, 40 leg raises off bench, 50 full squats.(added the strict leg raises into the mix and even tried a few hanging from bar….its going to be a trip)
Kettlebell cleans: 24kg and 28kg. sets of 10 reps. Around 100 reps. (next week I will try some timed sets)
I am not that delusional (48kg for 4 mins.) to think that I will be able to accomplish high ranking with the new AKC Kettlebell ranking system. It is designed to bring on a higher strength component and new converts to Kettlebell lifting. One must pick a program and follow it to the end and then evaluate it. Therefore, this year and at least several months I will follow the new strength protocol which will require me to lift heaver weights but faster speed with shorter time sets. See where it takes me. Strength Is king!
The bitching is already started as it don’t meet everything in a nice neat form that the current Kettlebell lifters would like. Well then, either suck it up or Fooor Get About it! Its not for everyone, but it is a safe way to improve your strength and at the some time enjoy a new faze of the sport. Myself, juggling is part of Kettlebell sport, but I never was good at it but that don’t mean I won’t support it.
Jan 20th.
today training: 's
working on "confict conditioning" 40 ring pullups, 50 wall ball slams, 60 pushups, 70 situps, 80 squats.
kettlebell snatch work: with with 12-24kg to change technique slightly.
2 mile run.
Jan 17
Today's training: another 5K running club running race.
5k fun run at a running club race seris to keep runners in the game during the winter months. My time was better than last week with some body wt. loss and increased running conditioning. Weather is much better than last week so I had to don less cloths and felt lighter. I ran with a old friend of many years and we have a great time running and stopping when things get stiff as there is no pressure to compete. When we finish, we feel great no matter the time. Its just one of lifes great experiences. After the run we went home feeling great with little after effects of a three mile run. At 66 years old, few will have this feeling this day.
today's training:
2 mile run in morning. good run today but I will not break any speed records until I get below 190 lbs. However we are going in the right direction by not going whole hog and pushing pace and distance until condtioning is well established.
A good warm up with Indian Clubs, stretch bands, and joint mobility.
Conventional dead lift: 5sets of 5reps 250lbs (concentrate on speed and completely release the bar between each rep.)
Convict Conditioning: 20 pullups, 30 chinese pushups, 40 leg raises off bench, 50 full squats.(added the strict leg raises into the mix and even tried a few hanging from bar….its going to be a trip)
Kettlebell cleans: 24kg and 28kg. sets of 10 reps. Around 100 reps. (next week I will try some timed sets)
I am not that delusional (48kg for 4 mins.) to think that I will be able to accomplish high ranking with the new AKC Kettlebell ranking system. It is designed to bring on a higher strength component and new converts to Kettlebell lifting. One must pick a program and follow it to the end and then evaluate it. Therefore, this year and at least several months I will follow the new strength protocol which will require me to lift heaver weights but faster speed with shorter time sets. See where it takes me. Strength Is king!
The bitching is already started as it don’t meet everything in a nice neat form that the current Kettlebell lifters would like. Well then, either suck it up or Fooor Get About it! Its not for everyone, but it is a safe way to improve your strength and at the some time enjoy a new faze of the sport. Myself, juggling is part of Kettlebell sport, but I never was good at it but that don’t mean I won’t support it.
Jan 20th.
today training: 's
working on "confict conditioning" 40 ring pullups, 50 wall ball slams, 60 pushups, 70 situps, 80 squats.
kettlebell snatch work: with with 12-24kg to change technique slightly.
2 mile run.
Jan 17
Today's training: another 5K running club running race.
5k fun run at a running club race seris to keep runners in the game during the winter months. My time was better than last week with some body wt. loss and increased running conditioning. Weather is much better than last week so I had to don less cloths and felt lighter. I ran with a old friend of many years and we have a great time running and stopping when things get stiff as there is no pressure to compete. When we finish, we feel great no matter the time. Its just one of lifes great experiences. After the run we went home feeling great with little after effects of a three mile run. At 66 years old, few will have this feeling this day.
Sunday, January 17, 2010
kettlebells and convict conditioning.......you laugh.
Jan 16th.
Today's training:
convict conditioning: 5 sets of 10 ring pullups modified, 10 pushups, 15 leg ups, 20 free squats.
10 min on heavy bag.
kettlebell cleans:(one arm) 2 sets of 20 reps 20 kg, 2 sets of 15 reps 24kg, 2 sets of 5 reps 28kg 1 min rest each set.
last night on the news, they were interviewing fitness experrt (Sic.) "Gillian" from the stupid ass show, "biggest looser" When asked what exercise she was using, She said" I have not worked out in over a month but eat a great diet" Well if you see the show, it all about loosing body weight at any cost and fitness is just an after thought. That's the problem with the media, it all about image not function. I would really like to see them in action after they loose all that blubber. I see them doing press downs with 20Lbs which we use for a seniors at 80 years old, not a lazy ass 30 something. Once again the media has stepped up to show that they are out of touch from real "reality". Just loosing weight will not adjust weakness, it just mask it.
It been one week in working in the "covict conditioning" program into my normal training. Since I do mostly crossfit, its not that difficult to adust to the body weight exercise I normally do, but now it more frequent. What i find so far is that when you slow it down a little and use very strict from as well as time. The only thing convict conditioning needs is a time element is some form to increase the power factor. Anyway it been productive so far as I am sore in a good sort of way.
Jan 15th.
Todays training:
2 mile run. good solid pace, but it was warmer.
Jan 14,
today's training:
warmup with Indian clubs and light kettlebell.
5 rounds
5 pullups
10 chinese pushups
15 leg ups
20 full squats.
Kettlebell push press 20 kg 8 sets of 10 reps
Today's training:
convict conditioning: 5 sets of 10 ring pullups modified, 10 pushups, 15 leg ups, 20 free squats.
10 min on heavy bag.
kettlebell cleans:(one arm) 2 sets of 20 reps 20 kg, 2 sets of 15 reps 24kg, 2 sets of 5 reps 28kg 1 min rest each set.
last night on the news, they were interviewing fitness experrt (Sic.) "Gillian" from the stupid ass show, "biggest looser" When asked what exercise she was using, She said" I have not worked out in over a month but eat a great diet" Well if you see the show, it all about loosing body weight at any cost and fitness is just an after thought. That's the problem with the media, it all about image not function. I would really like to see them in action after they loose all that blubber. I see them doing press downs with 20Lbs which we use for a seniors at 80 years old, not a lazy ass 30 something. Once again the media has stepped up to show that they are out of touch from real "reality". Just loosing weight will not adjust weakness, it just mask it.
It been one week in working in the "covict conditioning" program into my normal training. Since I do mostly crossfit, its not that difficult to adust to the body weight exercise I normally do, but now it more frequent. What i find so far is that when you slow it down a little and use very strict from as well as time. The only thing convict conditioning needs is a time element is some form to increase the power factor. Anyway it been productive so far as I am sore in a good sort of way.
Jan 15th.
Todays training:
2 mile run. good solid pace, but it was warmer.
Jan 14,
today's training:
warmup with Indian clubs and light kettlebell.
5 rounds
5 pullups
10 chinese pushups
15 leg ups
20 full squats.
Kettlebell push press 20 kg 8 sets of 10 reps
Thursday, January 14, 2010
Add "Convict Conditioning" to your kettlebell routines
Jan 13th.
todays training:
morning: "cindy" WOD (controled speed to slower rate based on exercise but did in stop from each and the 5 rounds)
I have been reading and working with some of the routines in the new book" Convict Conditioning",by Paul Wade. So far the book is yealding a number of suggestions to improve my body weight condtioning I normally incorperate in most of my training. Paul Wade is a true SME on keeping strong when being incarderated in a prison or jail. It is the first book that takes an exerecise from the most fundermental form to the most advanced in a well thoughtout and proven sequence. No mater your current level of fitness, you will be able to advance in a step by step format.
As Paul Wade indicated in has book, body weight exercise as a strengthing modality, is totally underated and weight train is over rated. It has always be my opinion, that when you start a fitness program, you should start in a prgression of body weight exercise, and when you can do all the major exercises in sold number and volume, then start in add bands, then weights. It not unusal to find some gym rat who can bench press 200 lbs and yet can not do 50 push ups or a 5 handstand pushups.
Jan 12th.
today's training;
5k run in morning
afternoon:
heavy bag for 15 min.
20,24,28kg snatch sets of 5 reps
full BW squats 10 sets of 20
Jan 11th.
today's training:
morning
joint mobility warmup
50,40,30,20,10 reps
pushups
24 kg swings
afternoon
heavy Kettlebell cleans
28kg cleans 10 sets of 10 each arm.
Jan 10th.
today's training:
5k road run for OC road runners club seris. Very cold but low wind which is not as bad as last week. time a little better than last week as my training mileages come up. Same thing next week but in a differenet location. mostly all flat for next week.
todays training:
morning: "cindy" WOD (controled speed to slower rate based on exercise but did in stop from each and the 5 rounds)
I have been reading and working with some of the routines in the new book" Convict Conditioning",by Paul Wade. So far the book is yealding a number of suggestions to improve my body weight condtioning I normally incorperate in most of my training. Paul Wade is a true SME on keeping strong when being incarderated in a prison or jail. It is the first book that takes an exerecise from the most fundermental form to the most advanced in a well thoughtout and proven sequence. No mater your current level of fitness, you will be able to advance in a step by step format.
As Paul Wade indicated in has book, body weight exercise as a strengthing modality, is totally underated and weight train is over rated. It has always be my opinion, that when you start a fitness program, you should start in a prgression of body weight exercise, and when you can do all the major exercises in sold number and volume, then start in add bands, then weights. It not unusal to find some gym rat who can bench press 200 lbs and yet can not do 50 push ups or a 5 handstand pushups.
Jan 12th.
today's training;
5k run in morning
afternoon:
heavy bag for 15 min.
20,24,28kg snatch sets of 5 reps
full BW squats 10 sets of 20
Jan 11th.
today's training:
morning
joint mobility warmup
50,40,30,20,10 reps
pushups
24 kg swings
afternoon
heavy Kettlebell cleans
28kg cleans 10 sets of 10 each arm.
Jan 10th.
today's training:
5k road run for OC road runners club seris. Very cold but low wind which is not as bad as last week. time a little better than last week as my training mileages come up. Same thing next week but in a differenet location. mostly all flat for next week.
Saturday, January 09, 2010
kettlebells out of contexts
Jan 9th.
Today's training.
warmup with jump rope, Indian clubs and body weight exercises.
"Bear complex" with a 2" fat bar.: deadlift, upright row, powerclean, push press, for 6 reps for 4 sets. I like the fat bar for grip strength and racks well.
21,15,9 reps for time.
Dumbell trusters (off box)
Burpees (suck as always)
8:40min
5 sets of kettlebell push jerk with 24 and 28kg.
5 sets of kettlebell floor press with 32kg.
There is a ever increasing number of people using kettlebell in their fitness programs. Some however, try to do mostly all of their exercise using the kettlebells as a one-size-fits-all-tool. Now there is nothing wrong with that, but you can't in good conscience, promote the kettlebell or make grand promotional statements, that is will make you totally fit and free from excess body fat.
First, fitness as a concept has never really been defined so it is all things to all people as they perceive. So to say that all you have to do to be fit and burn fat, is to use kettelbells, with a few exercises is hard to validate. Even for GPP, you really need a number of exercises that the kettlebell is not suited for or can not be used. Therefore anyone using kettlebell for general fitness, sport development, tactical enhancement, has to use the kettlebell in the context it was really intended; predominately ballistic, strength endurance, in a timed sequence.
Today's training.
warmup with jump rope, Indian clubs and body weight exercises.
"Bear complex" with a 2" fat bar.: deadlift, upright row, powerclean, push press, for 6 reps for 4 sets. I like the fat bar for grip strength and racks well.
21,15,9 reps for time.
Dumbell trusters (off box)
Burpees (suck as always)
8:40min
5 sets of kettlebell push jerk with 24 and 28kg.
5 sets of kettlebell floor press with 32kg.
There is a ever increasing number of people using kettlebell in their fitness programs. Some however, try to do mostly all of their exercise using the kettlebells as a one-size-fits-all-tool. Now there is nothing wrong with that, but you can't in good conscience, promote the kettlebell or make grand promotional statements, that is will make you totally fit and free from excess body fat.
First, fitness as a concept has never really been defined so it is all things to all people as they perceive. So to say that all you have to do to be fit and burn fat, is to use kettelbells, with a few exercises is hard to validate. Even for GPP, you really need a number of exercises that the kettlebell is not suited for or can not be used. Therefore anyone using kettlebell for general fitness, sport development, tactical enhancement, has to use the kettlebell in the context it was really intended; predominately ballistic, strength endurance, in a timed sequence.
Saturday, January 02, 2010
THERE BACK! thoes annual fat bustng crowd.
Jan7th.
Today's training;
2 mile run in morning
afternoon: jump rope warm up
8 sets of dumbell power clean box squat. (I made that one up) 8 sets of strict pullups
Jan 6th.
Todays training:
Morning: 200 swings with 24kg and 200 pushups
afternoon:
C2 rower intervals 30sec/30sec. 12 sets .not bad
10 min on heavy bag.
Dumbell squat cleans.
40 GHD situps and back extensions.
Jan 5th.
todays training:
2 mile run
Jan 4th monday.
today's training:
warmup with bands and Indian clubs
100 reps of push press with 20kg. kettlebell
100 reps of cleans with 20 kg kettlebell
5 sets of pullups
8 sets of "battling ropes" 1 min. sets.
Jan 3nd. Sun.
Today's training;
5k run at the Orange Co. Park: very cold and windy but it was good to get into the game. Not a great time but I was not there to race per say, but to get my legs back into running the distance.
Today's training;
2 mile run in morning
afternoon: jump rope warm up
8 sets of dumbell power clean box squat. (I made that one up) 8 sets of strict pullups
What do you hear on January first? its time to get back to the gym and loose some of those pounds accumulated during the holidays. I got new for you, it the weight and lost of conditioning over from a couple of months from last year when you stopped going to the gym in the same condition.
A lady friend complained to me that each year at her gym, come the first month of the new year, the gym is inundated with the members( old and new) that made resolutions that they are going to get back in condition and loose some weigh, like just putting on some sweats, Ipod, and jumping on the available gerbil machine will change all that. My lady friend goes to the her gym 4 times a week year round and resents the others who take up the equipment for the first few month of each year, until they fade into the night. I said " don't ,get you shorts in a knot, they will fad away in a few weeks as always". Remember lady, this is the time of year the gym owner makes his money so the few that say around have a place to go.Jan 6th.
Todays training:
Morning: 200 swings with 24kg and 200 pushups
afternoon:
C2 rower intervals 30sec/30sec. 12 sets .not bad
10 min on heavy bag.
Dumbell squat cleans.
40 GHD situps and back extensions.
Jan 5th.
todays training:
2 mile run
Jan 4th monday.
today's training:
warmup with bands and Indian clubs
100 reps of push press with 20kg. kettlebell
100 reps of cleans with 20 kg kettlebell
5 sets of pullups
8 sets of "battling ropes" 1 min. sets.
Jan 3nd. Sun.
Today's training;
5k run at the Orange Co. Park: very cold and windy but it was good to get into the game. Not a great time but I was not there to race per say, but to get my legs back into running the distance.
Kettelbell applications to training and life.
Jan 1st. Happy new year!
Today's training:
stretch bands, Indian clubs, light kettlebells
8 sets of Battling Ropes in 1 min sets.
4 sets of kettlebell swings with 20kg in 1 min sets
4 sets of kettlebell cleans with 20 kg in 1 min sets.
stretching;
Later in day 2 mile run; easy pace as there is a race this weekend.
Most people at the end of the year look at the traditional new years resolutions based on what they want to change in his or her lives. Its a time to assess and reset ones life. Well I did that annual routine years back, but now for the last few years I have been using a "To-Do" list, which is more effective as you can add and adjust activities of all kinds as conditions change year after year. In my situation, the success rate has been good as long as they are well defined objectives that are not so global as shit like " I want to be a better person" I want to loose weight".
what I put down on the my to-do list is items that support a much larger objective of doing things that have applications to my life as I want to live it and also being able to adjust to my surroundings as they change. So therefore a to-do list is the simplest way to accomplish my mission and at the same time be able to make small changes they become necessary.
I assessed my training logs, which I have not done in some time, and found that the volume and intense nature has been great, but I ask myself "for what"? In 2009 I made big strides in work capacity, with the ability to recuperate, and to avoid injury. that's the good news. The not so good news is that I forgot to define a life application to the process, and not just become fit, just because I can! That has to change this year as fitness and training should have a application to what you want to do in your life style. That seems to happen to most who enter into a fitness program that don't use it in some pratical way directly.
As part of the need for resetting my training; its good, but needs some changes based on conditions that have occurred in the national front as a late. There are some new things happing in the Kettlebell world and crossfit, which seem to be evolving as more people go into those to new activities.
this year, the AKC has started a new program to attract the stronger athletics by adding a new competition with shorter timed sets using much heavier kettlebells. That makes sense, as whats the use of having kettlebells over 32kg if they are not used to compete with. Since I like using heavy weights to maintain strength and the fact that I have a body structure that is more advantageous to one arm lifting, I intend to use this protocol this year and see how it works.
Crossfit is also changing as of late adding more SMA( subject matter experts) from all areas of fitness to enhance the Crossfit program, and attract a much larger following like the kettlebell program is attempting to do. I never had a name for it, but personally always tried to find the best in each discipline to train from usually out side the program I was working with. Now with the introduction of crossfit football, endurance, powerlifting, strongman certs, the Crossfit program is still evolving and increasing the audience.
In the last couple of months things are becoming more concerning in regards to our national safety and security based on the attacks by terror groups and our failed attempts to prevent these situations from happing. Since the Sept attack on 9-11, the government has spend mountains of money and developed a national system to prevent and protect the nation for future attacks. Fast forward almost 9 years later and billions of dollars, we are actually less safe as it would appear, as the attacks in our county and overseas have been low-tech, soft target in nature and successful in their attacking. These are not even attacks by skilled operators like our special forces, but low trained but motivated single operators, effetely subverting our national defense system. That's has to change on a national level or civilian population will have to provide or take responsibility for our own defense. More on this.
Also this year I want to change my blog name and identify to a more tactical and personal defensive programming.
Today's training:
stretch bands, Indian clubs, light kettlebells
8 sets of Battling Ropes in 1 min sets.
4 sets of kettlebell swings with 20kg in 1 min sets
4 sets of kettlebell cleans with 20 kg in 1 min sets.
stretching;
Later in day 2 mile run; easy pace as there is a race this weekend.
Most people at the end of the year look at the traditional new years resolutions based on what they want to change in his or her lives. Its a time to assess and reset ones life. Well I did that annual routine years back, but now for the last few years I have been using a "To-Do" list, which is more effective as you can add and adjust activities of all kinds as conditions change year after year. In my situation, the success rate has been good as long as they are well defined objectives that are not so global as shit like " I want to be a better person" I want to loose weight".
what I put down on the my to-do list is items that support a much larger objective of doing things that have applications to my life as I want to live it and also being able to adjust to my surroundings as they change. So therefore a to-do list is the simplest way to accomplish my mission and at the same time be able to make small changes they become necessary.
I assessed my training logs, which I have not done in some time, and found that the volume and intense nature has been great, but I ask myself "for what"? In 2009 I made big strides in work capacity, with the ability to recuperate, and to avoid injury. that's the good news. The not so good news is that I forgot to define a life application to the process, and not just become fit, just because I can! That has to change this year as fitness and training should have a application to what you want to do in your life style. That seems to happen to most who enter into a fitness program that don't use it in some pratical way directly.
As part of the need for resetting my training; its good, but needs some changes based on conditions that have occurred in the national front as a late. There are some new things happing in the Kettlebell world and crossfit, which seem to be evolving as more people go into those to new activities.
this year, the AKC has started a new program to attract the stronger athletics by adding a new competition with shorter timed sets using much heavier kettlebells. That makes sense, as whats the use of having kettlebells over 32kg if they are not used to compete with. Since I like using heavy weights to maintain strength and the fact that I have a body structure that is more advantageous to one arm lifting, I intend to use this protocol this year and see how it works.
Crossfit is also changing as of late adding more SMA( subject matter experts) from all areas of fitness to enhance the Crossfit program, and attract a much larger following like the kettlebell program is attempting to do. I never had a name for it, but personally always tried to find the best in each discipline to train from usually out side the program I was working with. Now with the introduction of crossfit football, endurance, powerlifting, strongman certs, the Crossfit program is still evolving and increasing the audience.
In the last couple of months things are becoming more concerning in regards to our national safety and security based on the attacks by terror groups and our failed attempts to prevent these situations from happing. Since the Sept attack on 9-11, the government has spend mountains of money and developed a national system to prevent and protect the nation for future attacks. Fast forward almost 9 years later and billions of dollars, we are actually less safe as it would appear, as the attacks in our county and overseas have been low-tech, soft target in nature and successful in their attacking. These are not even attacks by skilled operators like our special forces, but low trained but motivated single operators, effetely subverting our national defense system. That's has to change on a national level or civilian population will have to provide or take responsibility for our own defense. More on this.
Also this year I want to change my blog name and identify to a more tactical and personal defensive programming.
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