Feb 25th.
Today’s training:
10 min on heavy bag hands, elbows, knees and legs.
500 meters rowing 8 sets
20-24 kgs kettlebell standing press: 8 sets of 10 after each rowing interval.
50 reps GHD back and abs.
Afternoon:
10 min on heavy bag and speed ball
21,15,9 reps AFAP
20 kg thrusters L/R
Pullups
7:49 actually this is a expected time as you double up on the squats. My squats were actually deeper than when I use two dumbbells or kettlebells.
A kettlebell “Fran” with a single bell was good for a change as it requires more leg work then a barbell or 2 kettlebells. Pull-ups is the only thing that slows me down as I don’t do kipping pull-ups but slowly working on them as my shoulders respond.
Heavy snow storms today so no traveling. I am lucky to have my gym 30 feet from my house so there is no excuse for not training. Even so, if you can’t make the gym for a normal workout, there is body weight exercise to keep you from the gilt normally associated from not training.
Where you train should not be fixed. When I say fixed, you should feel comfortable training anywhere so there is always an option no matter the time or place you may be. If you are go to the same place to train day after day, most become stale or stagnant in regards to improvement. I am a "normad" trainer and sometimes train in a differnet place each day of the week.
Feb. 24th.
Today’s training
2 mile run in interval form. About 200 meter sprints
Heavy bag for 15 min.
Feb. 23rd
Todays training:
Morning: short run
Warm-up: Indian Clubs and heavy bag
Heavy dumbbell side swings 3 sets of 20 reps
Iron cross with 12 kg kettlebell.
Kettlebell snatch 3 rounds of 4 min sets @18 reps per min.
2 sets of long cycle @ 8 reps per min.
Friday, February 26, 2010
Tuesday, February 23, 2010
There may be a long run in my future
Feb. 22
Today’s training:
Warmup: Indian clubs,jump rope and SHOT
Deadlift: 5 sets of 3 reps
Renegade Row: 5 sets of 5 reps
Kettlebell Push jerk: 2-16kg for 100 reps
Barbell Power cleans: 5 sets of 3 reps
Afternoon:
Short run on my hill. Going down is good but going up is a lung buster as I forgot
5 sets of pushups, leg ups, squats and reverse row.
50 reps of Kettlebell push jerk.
I was off this weekend so I felt real fresh today. Heavy deadlifts, and dumbbell rows. The run on my road, which I have not run in a long time because of the hard incline until my calfs become adjusted to the stress. Based on today, its going to be a little time before I blitz the mile climb.
Now today one of my good old friends wants to run the Marine Corps marathon in the fall. Now my friend is not the kind of person that will normally try to run a 5k let alone a full marathon. He smokes and has a sit down job and never exercises. On the up side he has run a marathon many moons ago so its not like he doesn’t not know the routine. If he makes a good effort to run, I will join him but I am not cutting 30 lbs for this little adventure it he not suffering as well.
Today’s training:
Warmup: Indian clubs,jump rope and SHOT
Deadlift: 5 sets of 3 reps
Renegade Row: 5 sets of 5 reps
Kettlebell Push jerk: 2-16kg for 100 reps
Barbell Power cleans: 5 sets of 3 reps
Afternoon:
Short run on my hill. Going down is good but going up is a lung buster as I forgot
5 sets of pushups, leg ups, squats and reverse row.
50 reps of Kettlebell push jerk.
I was off this weekend so I felt real fresh today. Heavy deadlifts, and dumbbell rows. The run on my road, which I have not run in a long time because of the hard incline until my calfs become adjusted to the stress. Based on today, its going to be a little time before I blitz the mile climb.
Now today one of my good old friends wants to run the Marine Corps marathon in the fall. Now my friend is not the kind of person that will normally try to run a 5k let alone a full marathon. He smokes and has a sit down job and never exercises. On the up side he has run a marathon many moons ago so its not like he doesn’t not know the routine. If he makes a good effort to run, I will join him but I am not cutting 30 lbs for this little adventure it he not suffering as well.
Thursday, February 18, 2010
watch your back is not a threat.
Feb. 17
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min TGU.
“Convict conditioning-
Pullups
Pushups Hindu style
KTE.
Bulgarian squats off box.
I was taking to some of my fire department members and out of the 5 that was sitting around the table ,4 had back issues, and 2 were under advanced evaluation, or treatment. MRI, cortisone shots, Chiropractor work, which is becoming a national pastime.
I am not a poster boy for back health, but it was my chose due to my physical activities and occupations that I have a back X ray that can be used as a medical study. Although my X rays look like I should be in a wheel chair, I do everything today I mostly want, in terms of athletics activities ,with little limitations.
How did I get such a degenerated back? Poor training methods, and just plain trying to do things the body was not intended to do. In my early years I studied martial arts and got throw to hard floors, grounds and kicked in the back. Then I decide to run a few thousand miles of year for over a decade, driven my back into concrete, lift weights that was not meant to lift On top of all that my chosen profession as a independent contractor to perform hazardous responses has topped off my back what was not damaged from fun. So I left with a back by mostly chose, but decided not to give up on my self and continue a very physical life
I did not really focus on my back problems directly until I started to see results after converting over to using kettlebell as a primary fitness tool about 9 years ago. As a trainer who studied the anatomy in school in various courses, the back as focal point exercise anatomy was more defense rather than direct attention. We were always trained to consider the back during exercise so you attempted to insulate the athletics from injury but what about the average citizen who was just working or playing hard. When frankly , they are fornicated.
Kettlebells opened my eyes to the increased joint mobility especially the back and hips, which caused most of muscle dysfunction. With most of the exercise used in kettlebell fitness and functional movements, tended to rehab or strengthen the zone around the dysfunction, which restored much of the movement past losses, and prevented future medical interventions which today is mostly drugs or therapy.(the medical professions can tell you you have a problem with great pictures, but can’t tell you how to recover what is lost.)
Most of the exercise in fitness gyms today does not insulate the spine from injury by addressing the weakness in the structure of the back(spine) and how it can be strengthen. This is because most exercise promoted for fitness, is isolation of the legs and arms and when the “core” is trained, it for the” 6 pak” promotion. Its only when you get into some of the functional training, methods, kettlebells, or OL lifting do you exercise all planes of exercise, frontal, traversase, sagittal. When the back is considered in exercise in fitness clubs, its what not to do, like deadlifts, hyperextensions, bridging and not encouraging direct exercise, to prevent people from self injury, poor exercise form or selection. Of all the exercises one should be doing is back mobility, and strenghting to protect lumbar structure. (mostly because they don’t have the knowledge to training or educate people on back health and prevention that contiures an active work an physical life. )
Feb. 16th.
Today training:
Rowing (snow storm again)
Kettlebell cleans: 10 sets of10 reps with the 32kg.
Burpees 10 sets of 10
That was enough to kill a healthly animal.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min TGU.
“Convict conditioning-
Pullups
Pushups Hindu style
KTE.
Bulgarian squats off box.
I was taking to some of my fire department members and out of the 5 that was sitting around the table ,4 had back issues, and 2 were under advanced evaluation, or treatment. MRI, cortisone shots, Chiropractor work, which is becoming a national pastime.
I am not a poster boy for back health, but it was my chose due to my physical activities and occupations that I have a back X ray that can be used as a medical study. Although my X rays look like I should be in a wheel chair, I do everything today I mostly want, in terms of athletics activities ,with little limitations.
How did I get such a degenerated back? Poor training methods, and just plain trying to do things the body was not intended to do. In my early years I studied martial arts and got throw to hard floors, grounds and kicked in the back. Then I decide to run a few thousand miles of year for over a decade, driven my back into concrete, lift weights that was not meant to lift On top of all that my chosen profession as a independent contractor to perform hazardous responses has topped off my back what was not damaged from fun. So I left with a back by mostly chose, but decided not to give up on my self and continue a very physical life
I did not really focus on my back problems directly until I started to see results after converting over to using kettlebell as a primary fitness tool about 9 years ago. As a trainer who studied the anatomy in school in various courses, the back as focal point exercise anatomy was more defense rather than direct attention. We were always trained to consider the back during exercise so you attempted to insulate the athletics from injury but what about the average citizen who was just working or playing hard. When frankly , they are fornicated.
Kettlebells opened my eyes to the increased joint mobility especially the back and hips, which caused most of muscle dysfunction. With most of the exercise used in kettlebell fitness and functional movements, tended to rehab or strengthen the zone around the dysfunction, which restored much of the movement past losses, and prevented future medical interventions which today is mostly drugs or therapy.(the medical professions can tell you you have a problem with great pictures, but can’t tell you how to recover what is lost.)
Most of the exercise in fitness gyms today does not insulate the spine from injury by addressing the weakness in the structure of the back(spine) and how it can be strengthen. This is because most exercise promoted for fitness, is isolation of the legs and arms and when the “core” is trained, it for the” 6 pak” promotion. Its only when you get into some of the functional training, methods, kettlebells, or OL lifting do you exercise all planes of exercise, frontal, traversase, sagittal. When the back is considered in exercise in fitness clubs, its what not to do, like deadlifts, hyperextensions, bridging and not encouraging direct exercise, to prevent people from self injury, poor exercise form or selection. Of all the exercises one should be doing is back mobility, and strenghting to protect lumbar structure. (mostly because they don’t have the knowledge to training or educate people on back health and prevention that contiures an active work an physical life. )
Feb. 16th.
Today training:
Rowing (snow storm again)
Kettlebell cleans: 10 sets of10 reps with the 32kg.
Burpees 10 sets of 10
That was enough to kill a healthly animal.
Wednesday, February 17, 2010
Long ladder session
Feb. 15
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min.,jump rope.
“Convict conditioning-Gulug style ”: 1,2,3,4,,5,6,7,8,9,109,8,7,6.5.4.3.2.1 reps for time. (100 reps total)
Pullups
Pushups
Ketttlbell(200 reps)
Squats-full
Heavy Kettlbell side swings
Today training was what I call a convict conditioning with a Russian bias. It’s a longer session but its only really hard at the mid point as you start back down the ladder. It a 100 reps total each except for the snatches which is a 100 each arm. It like starting a workout like a warmup and then end with a cool down. You will work up a good sweat.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min.,jump rope.
“Convict conditioning-Gulug style ”: 1,2,3,4,,5,6,7,8,9,109,8,7,6.5.4.3.2.1 reps for time. (100 reps total)
Pullups
Pushups
Ketttlbell(200 reps)
Squats-full
Heavy Kettlbell side swings
Today training was what I call a convict conditioning with a Russian bias. It’s a longer session but its only really hard at the mid point as you start back down the ladder. It a 100 reps total each except for the snatches which is a 100 each arm. It like starting a workout like a warmup and then end with a cool down. You will work up a good sweat.
Monday, February 15, 2010
Fitness free trade
Feb: 14th.
Today’s training:
Running Road race on Sunday morning: end of series of winter road races. 2 mile run with a haft mile steep down hill(next to ski run) and 1 mile flat, then back up the hill. It was a very cold run with the wind chill, but what can one expect in the winter. It has kept me active running all season so it was great! It always reminded me of my days in Korean winters trying to stay alive and kick ass at the same time.
We had a party at the end with a breakfast. Life is great.
Now the non profits and profits fitness businesses are in conflict. Too bad, that competition is not welcome. If you have a great program to get people fit and you are obtaining results, it makes no difference what the fitness business down the street is doing. Nonprofit organizations still have a fee (in my area they are the most expensive so price is not an issue I would think) , so if you are providing a better product, you will get the business. Just going to a town board or contacting political officials to keep a non profit organization from providing fitness training is against free trade, but it should not happen in a true free society.
I am speaking of organizations like the YMCA, YWCA, who provide a fitness service to the community in a family dedicated environments, Now you have the Globo gyms trying to suppress completion by going to their politicians and town boards so they can’t start a new facility. This is a free country I last looked, so bring it on.
Today’s training:
Running Road race on Sunday morning: end of series of winter road races. 2 mile run with a haft mile steep down hill(next to ski run) and 1 mile flat, then back up the hill. It was a very cold run with the wind chill, but what can one expect in the winter. It has kept me active running all season so it was great! It always reminded me of my days in Korean winters trying to stay alive and kick ass at the same time.
We had a party at the end with a breakfast. Life is great.
Now the non profits and profits fitness businesses are in conflict. Too bad, that competition is not welcome. If you have a great program to get people fit and you are obtaining results, it makes no difference what the fitness business down the street is doing. Nonprofit organizations still have a fee (in my area they are the most expensive so price is not an issue I would think) , so if you are providing a better product, you will get the business. Just going to a town board or contacting political officials to keep a non profit organization from providing fitness training is against free trade, but it should not happen in a true free society.
I am speaking of organizations like the YMCA, YWCA, who provide a fitness service to the community in a family dedicated environments, Now you have the Globo gyms trying to suppress completion by going to their politicians and town boards so they can’t start a new facility. This is a free country I last looked, so bring it on.
Sunday, February 14, 2010
Maybe we can use kettlebells to cure obesity
Feb. 13
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 pushups
20 ring pullups
100 leg ups
100 prisoner squats
5 Rounds for tim
50 heavy Kettlebell swings
10 burpees
The president’s wife, 1st. lady, Michelle Obama is embarking on a program to eliminate childhood obesity. If anyone is to be successful in this endeavor, it could be her, as she has a ear to the youth of the country at this time and their parents. I wash her all the luck and support but I must say it will not be a walk in the park by having her name to the process.
Kids are getting fatter for a number of reasons and not totally related to food consumption or selection. True, the youth of today tends to eat too much of the wrong foods, however, if they were encouraged by their parents , who by the way have the greatest influence on the success or failure of a childs upbringing, to be more active and focused on education and physical development. Have you heard this before? Forget about the government or local school boards controlling the diet or vending machines of your children, Pack your own children’s lunch so you have control and not someone else.
Mrs, Obama, forget about taking to the youth that much, as they are not stupid and are aware of their situation by the pounding the media, schools and government officials that see this as “green mission” to stop the fat kid generation. We need to focus on the parents; they have the reasonability and can affect the direction of the child’s development better than anyone else. Yes, now its time to pound the guardian’s of our future generations, which makes this a more vital issue to our future survival. Parents have to be made responsible for our children WITH OUT RESERVATION OR EXCPETION! End of story. A little Tough love please!
I must add that there is a easy out to look at body weight as a indicator of health but that is a false position. There are a lot of thin under weight children and adults that a grossly unhealthy, so it not the scale as the qualifier, but total life style and wellness.( did you ever see a addicted obese crack/Meth addict ?)
Mrs. Obama should encourage their children’s parents that their success will only be a result of preparing for their adult lives, that will not be easy if they are overweight, unhealthy, or lack the physical and mental ability to stand on their own two feet, in an environment of total uncertainty .
Please Mrs Obama, don’t use the media elite like actors and sports types, who are the most indulgent persons in our county and probable has enable some of the life style afflictions we currently have. Use good role models who have gain success by hard work......they are out there.
Mrs. Obama Can you convey these concepts to the depend public? I hope so.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 pushups
20 ring pullups
100 leg ups
100 prisoner squats
5 Rounds for tim
50 heavy Kettlebell swings
10 burpees
The president’s wife, 1st. lady, Michelle Obama is embarking on a program to eliminate childhood obesity. If anyone is to be successful in this endeavor, it could be her, as she has a ear to the youth of the country at this time and their parents. I wash her all the luck and support but I must say it will not be a walk in the park by having her name to the process.
Kids are getting fatter for a number of reasons and not totally related to food consumption or selection. True, the youth of today tends to eat too much of the wrong foods, however, if they were encouraged by their parents , who by the way have the greatest influence on the success or failure of a childs upbringing, to be more active and focused on education and physical development. Have you heard this before? Forget about the government or local school boards controlling the diet or vending machines of your children, Pack your own children’s lunch so you have control and not someone else.
Mrs, Obama, forget about taking to the youth that much, as they are not stupid and are aware of their situation by the pounding the media, schools and government officials that see this as “green mission” to stop the fat kid generation. We need to focus on the parents; they have the reasonability and can affect the direction of the child’s development better than anyone else. Yes, now its time to pound the guardian’s of our future generations, which makes this a more vital issue to our future survival. Parents have to be made responsible for our children WITH OUT RESERVATION OR EXCPETION! End of story. A little Tough love please!
I must add that there is a easy out to look at body weight as a indicator of health but that is a false position. There are a lot of thin under weight children and adults that a grossly unhealthy, so it not the scale as the qualifier, but total life style and wellness.( did you ever see a addicted obese crack/Meth addict ?)
Mrs. Obama should encourage their children’s parents that their success will only be a result of preparing for their adult lives, that will not be easy if they are overweight, unhealthy, or lack the physical and mental ability to stand on their own two feet, in an environment of total uncertainty .
Please Mrs Obama, don’t use the media elite like actors and sports types, who are the most indulgent persons in our county and probable has enable some of the life style afflictions we currently have. Use good role models who have gain success by hard work......they are out there.
Mrs. Obama Can you convey these concepts to the depend public? I hope so.
Who was that lady kicking butt
Feb. 12;
Today’s training:
Warmup: Indian clubs and joint mobility
Running intervals~100-200 meter intervals. ( love that 20MPH tail wind, almost look fast)
A couple of days ago there was a news story of a flight attendant that apprehended a unruly passenger (high on dope laced cookies) in flight. How was this young lady able to do this single handed? She was a 4th.degree black belt in TKD who has studied many years. Now not all black belts are that proficient as this lady, but there are a lot of well trained people that make a good showing for them in defense of themselves or others .
What is ironic is that the “state contolled media” did not cover this as I believe that the press,mostly discouraged self defense and would much rather the public relay on public officials so you buy into their dependence agenda.
There is nothing wrong with our LEO's in this country;it just that there is not enough of them, and they can’t always be there when you are being attacked . think about the number of females that are killed or assaulted each year, having an official “order of protection”
Today’s training:
Warmup: Indian clubs and joint mobility
Running intervals~100-200 meter intervals. ( love that 20MPH tail wind, almost look fast)
A couple of days ago there was a news story of a flight attendant that apprehended a unruly passenger (high on dope laced cookies) in flight. How was this young lady able to do this single handed? She was a 4th.degree black belt in TKD who has studied many years. Now not all black belts are that proficient as this lady, but there are a lot of well trained people that make a good showing for them in defense of themselves or others .
What is ironic is that the “state contolled media” did not cover this as I believe that the press,mostly discouraged self defense and would much rather the public relay on public officials so you buy into their dependence agenda.
There is nothing wrong with our LEO's in this country;it just that there is not enough of them, and they can’t always be there when you are being attacked . think about the number of females that are killed or assaulted each year, having an official “order of protection”
Saturday, February 13, 2010
If you run, keep it flat and simple foot wear
Feb. 11
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 50 pushups on incline
20 pullups
100 leg ups
100 prisoner squats
5 Rounds for time
500 meters rowing.
Barbell power cleans: sets of 12 reps
2-Kettlebell thrusters from a 12” box
34 min. Not an easy session. I did not stop once but did slow on the thrusters;they sure get your attention..
I was just thinking as I was running this morning in my cheap cross country shoes as the roads are still have a lot of snow on my course. Really, that is the shoe style I should use most of the time anyway. There is more information coming out all the time, that the running shoes of today are expensive , with continuous innovations, but don’t really aid in injury prevention as advertized.
If you think of running as a exercise that needs to address technique ,some way to loose weight or do your “cardio” bullshit, you should work on your running form instead of shoe selection or calories burned . Running shoes don’t need a lot of heel thickness as most of the foot contact is on the forefoot. By having a lot of heel lift on your running shoes causes some transmitted instability to the knee and hip function. I ran most of my cross country and trail races in low racing flats so I could feel the footing as it is constantly changing unlike running on tracks or roads. Never had any injuries except of a little twist on occasion, but when you run on hiking trails for hundreds of miles each year, its expected. Running bare foot is the best option, but that is only for those who grew up in that environment.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 50 pushups on incline
20 pullups
100 leg ups
100 prisoner squats
5 Rounds for time
500 meters rowing.
Barbell power cleans: sets of 12 reps
2-Kettlebell thrusters from a 12” box
34 min. Not an easy session. I did not stop once but did slow on the thrusters;they sure get your attention..
I was just thinking as I was running this morning in my cheap cross country shoes as the roads are still have a lot of snow on my course. Really, that is the shoe style I should use most of the time anyway. There is more information coming out all the time, that the running shoes of today are expensive , with continuous innovations, but don’t really aid in injury prevention as advertized.
If you think of running as a exercise that needs to address technique ,some way to loose weight or do your “cardio” bullshit, you should work on your running form instead of shoe selection or calories burned . Running shoes don’t need a lot of heel thickness as most of the foot contact is on the forefoot. By having a lot of heel lift on your running shoes causes some transmitted instability to the knee and hip function. I ran most of my cross country and trail races in low racing flats so I could feel the footing as it is constantly changing unlike running on tracks or roads. Never had any injuries except of a little twist on occasion, but when you run on hiking trails for hundreds of miles each year, its expected. Running bare foot is the best option, but that is only for those who grew up in that environment.
Wednesday, February 10, 2010
ACE has found that kettlebells can make you fit.....I am impressed
Look at this! you can simulate climbing rope,by sitting on your butt like most of the machines in the Globo gyms. The gym owner could save a lot of money and maintenance by just hanging a ropes from the cealing and letting the members climb up and down.
I have to hand it to American inventiveness, they can design a fitness machine to perform any function in confort. However, gyms need more square footage to accomidate the machines for each function. Isn't the fitness industry great, always trying to come up with better ways to spend money and achieve marginal results.
Today’s training:
Staying home in my “box”………… snow storm you know. (If you see Al Gore, hand him a shovel)
Morning:
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: Jump rope(buddy lee style)
30,25,20,15,10,5, reps
GHD situps
GHD back ext.
Ring pullups
Bands pushups for added stress.
20:03: the hard part was the situps,
Dumbell squat cleans: 5 swings and 5 cleans
Aftermoon:
Kettlebell push press for speed: One arm 5x6
Dumbell ballistic rowing 5x6
ACE or American Counsel of Exercise, the training cert. organization, has come out this year with their study on benefits of Kettlebell training. My question is WHERE THE HELL HAVE THEY BEEN ALL THIS TIME? Yes, they finally got their heads out of their lower posterior, for a national level fitness organization that is like sleeping at the starting blocks. Kettlebells have been around as a fitness tool in a formalized program by several organizations that have started up in the last ten years. So its not that new.
ACE did their study, but they did not state who they used as part of the test study. If they should have used GS or even Hard style athletics which are people who know what they are doing and use proper technique to achieve the desired results. Maybe they used the "biggest looser" athletics
Anyway ACE claims that you can expend 400 cal. In a 20 min workout. How can you make such a claim without understanding that the WATT output varies greatly with kettlebell weight, speed and duration. Are they using a GS format of timed sets or it just part of a group exercise, or worst case, isolation movements?
Well it sounds good for kettlebells usage, but they will have to go train with good instructors and coaches that use kettlebells as a primary training tool, or there is going to be a lot of disappointed converts to kettlebells. ACE will have to now encourge gym owners to get rid of some of the cardio machines and install lifting platforms like a real kettlebell gym has.
Feb. 9th.
Today’s training:
3 mile walk/run…..2 mile hard run, 1 mile walk it off. On trail. Can’t wait to go trail running in the spring so I can dodge the snakes.
Monday, February 08, 2010
superbowl party prep.
Feb 7
Todays training:
Morning: 5k road race………..not another one! Yes, its another Sunday 5k running road race in a very cold morning. Temp was about 10 deg but with the wind it was less than zero. No big deal as I learned how to dress for outside races without over dressing moons ago. Race was great with a good time for the conditions.
Next week is one more for the series so then It will be until march when It will be a haft marathon but that one will be a “ruck” with a friend but it will be in a great location. The winter is coming along great so when spring arrives I will be in great shape to run, bike, lift or do what ever!
Afternoon:
Joint mobility, stretching.
21,18,15,12,9,6,3 reps for SLDL with 100-135lbs fast up slow down.
Its not much but it was prior to going to a supperbowl party. Football sucks, but the party was great.
Todays training:
Morning: 5k road race………..not another one! Yes, its another Sunday 5k running road race in a very cold morning. Temp was about 10 deg but with the wind it was less than zero. No big deal as I learned how to dress for outside races without over dressing moons ago. Race was great with a good time for the conditions.
Next week is one more for the series so then It will be until march when It will be a haft marathon but that one will be a “ruck” with a friend but it will be in a great location. The winter is coming along great so when spring arrives I will be in great shape to run, bike, lift or do what ever!
Afternoon:
Joint mobility, stretching.
21,18,15,12,9,6,3 reps for SLDL with 100-135lbs fast up slow down.
Its not much but it was prior to going to a supperbowl party. Football sucks, but the party was great.
Saturday, February 06, 2010
Not ever one can to be a special ops person; its a select profession.
Feb. 6
Todays training:
Morning: running intervals on flat course for 30 min. . Great run with no pains!
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 squats, 800 meter C2 rowing
100 pushups,800 meters C2 rowing
100 situps(abmats) 800 meters C2 rowing
Heavy bag work: hands and feet. 15 min.
4 min set with 16 kg push press
4 min set of cleans with 16 kg.
One of the most prolific and talented promoters of fitness around has come out with a DVD and system that tries to look like a fitness techniques that a military special operator would use . His back ground and abilities speak for its self as one who has his shit in one bag. I have purchased some of his material as it is quality, but when it comes to military training, that is a diffent animal. I see no problem with the military utilizing this gentleman’s skills,but the general public will get little from this unless they are reinforced constantly,as they are high level skill sets. All that being said, he has come out with a new program which is intended to get people to train at a level that inspires you to be fit like a special ops person in the military. However, few can ever come close to what is required of a special ops person other that wishfull thinking.
I have some experience with knowing a number of special ops members in my life including a training partner for many years, who was a former Navy UDT. Military Special ops personel , weather a SEAL or Green Beret, are basically career military who have few years in the service, then request selection program, complete a rigorous process where less than 40% pass, then train to be an operator for a year or more where only 10 percent become full fledged special ops personnel. That’s pretty much how the rest of the world selects their special operators.
What you are seeing is the picking the “best of the litter” of special people who have unique attributes that most of us don’t have and can’t obtain by just being fit. You are talking about the top 5 % of our military population in terms of fitness, and intelligence. Fitness is a considerable asset especially endurance, but intelligence is key. That is the component that is not intergrated into few fitnss programs. A GQ fitness model or MMA fighter would not last one day in the life of a full time special ops person in a war zone.
Also when special ops personnel are operating in the field or “taking care of business” they can’t exercise consistently like they did in training, Plus they are subjected to highly stressful situations, poor diets due to availability and long periods of being “ in country ” that don’t allow you to maintain your basic fitness. THAT IS REAL MILITARY LIFE IN THE FAST LANE. After you, as a special operator comes off an assignment of weeks or months, you may not look like a GQ model, but you will be respect in the eyes of the rest of the military establishment.
Myself I never had any intention of being a special ops person because I saw firsthand what they did and how they got that way. I don’t like swimming in ice cold water, carrying 80lbs back packs for 20 miles at a clip, eating manufactured food out of a plastic bags, nor jumping out of perfectly good planes, sleeping under the stars alongside snakes, rats and insects, playing gun fighter where people shoot back as well as you do. It can be truly unglamorous but it is a very honorable profession for those who want to step up.
So when I see a lot of kettlbell web sites and fitness organizations drop names of special ops organizations all over the world, I don’t think they have a qualified idea that their fitness system can support or resemble any part of the special ops training programs. One last thing, don’t pass yourself off as a present or former special ops person as it is a small community and you will be found out, then your name added to the “wall of shame” of phonies , on the internet for all to see. (this does not apply to real former special ops members that retired and started their own version of fitness based on some of their background.)
Have a nice day
Todays training:
Morning: running intervals on flat course for 30 min. . Great run with no pains!
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 squats, 800 meter C2 rowing
100 pushups,800 meters C2 rowing
100 situps(abmats) 800 meters C2 rowing
Heavy bag work: hands and feet. 15 min.
4 min set with 16 kg push press
4 min set of cleans with 16 kg.
One of the most prolific and talented promoters of fitness around has come out with a DVD and system that tries to look like a fitness techniques that a military special operator would use . His back ground and abilities speak for its self as one who has his shit in one bag. I have purchased some of his material as it is quality, but when it comes to military training, that is a diffent animal. I see no problem with the military utilizing this gentleman’s skills,but the general public will get little from this unless they are reinforced constantly,as they are high level skill sets. All that being said, he has come out with a new program which is intended to get people to train at a level that inspires you to be fit like a special ops person in the military. However, few can ever come close to what is required of a special ops person other that wishfull thinking.
I have some experience with knowing a number of special ops members in my life including a training partner for many years, who was a former Navy UDT. Military Special ops personel , weather a SEAL or Green Beret, are basically career military who have few years in the service, then request selection program, complete a rigorous process where less than 40% pass, then train to be an operator for a year or more where only 10 percent become full fledged special ops personnel. That’s pretty much how the rest of the world selects their special operators.
What you are seeing is the picking the “best of the litter” of special people who have unique attributes that most of us don’t have and can’t obtain by just being fit. You are talking about the top 5 % of our military population in terms of fitness, and intelligence. Fitness is a considerable asset especially endurance, but intelligence is key. That is the component that is not intergrated into few fitnss programs. A GQ fitness model or MMA fighter would not last one day in the life of a full time special ops person in a war zone.
Also when special ops personnel are operating in the field or “taking care of business” they can’t exercise consistently like they did in training, Plus they are subjected to highly stressful situations, poor diets due to availability and long periods of being “ in country ” that don’t allow you to maintain your basic fitness. THAT IS REAL MILITARY LIFE IN THE FAST LANE. After you, as a special operator comes off an assignment of weeks or months, you may not look like a GQ model, but you will be respect in the eyes of the rest of the military establishment.
Myself I never had any intention of being a special ops person because I saw firsthand what they did and how they got that way. I don’t like swimming in ice cold water, carrying 80lbs back packs for 20 miles at a clip, eating manufactured food out of a plastic bags, nor jumping out of perfectly good planes, sleeping under the stars alongside snakes, rats and insects, playing gun fighter where people shoot back as well as you do. It can be truly unglamorous but it is a very honorable profession for those who want to step up.
So when I see a lot of kettlbell web sites and fitness organizations drop names of special ops organizations all over the world, I don’t think they have a qualified idea that their fitness system can support or resemble any part of the special ops training programs. One last thing, don’t pass yourself off as a present or former special ops person as it is a small community and you will be found out, then your name added to the “wall of shame” of phonies , on the internet for all to see. (this does not apply to real former special ops members that retired and started their own version of fitness based on some of their background.)
Have a nice day
Friday, February 05, 2010
Just some free style exercise
Feb. 4
Todays training:
Morning: hill running intervals.
Afternoon:
Warm-up: Indian Clubs for 15 min. with a couple more articulations ,stretch bands.
“Convict conditioning”: Pull-ups: Chinese pushups, “ab wipers with KBs” and prisoner squats, jump rope.
“Battling ropes”: 30 sec/30 sec. intervals 10 intervals
I have not used the "ab wipers" exercise from the 300 workout in some time, but if you know hundreds of exercises, it takes some time to get to them all. In regards to the Chinese pushups, there are versions of this but today it was the folding arm style instead of the extending arm, which is more of a core exercise.
Todays training:
Morning: hill running intervals.
Afternoon:
Warm-up: Indian Clubs for 15 min. with a couple more articulations ,stretch bands.
“Convict conditioning”: Pull-ups: Chinese pushups, “ab wipers with KBs” and prisoner squats, jump rope.
“Battling ropes”: 30 sec/30 sec. intervals 10 intervals
I have not used the "ab wipers" exercise from the 300 workout in some time, but if you know hundreds of exercises, it takes some time to get to them all. In regards to the Chinese pushups, there are versions of this but today it was the folding arm style instead of the extending arm, which is more of a core exercise.
Wednesday, February 03, 2010
Kettlebell and fat bar
Feb. 3
Todays training:
Morning: 2 mile run at good pace.
Afternoon:
Warm-up: Indian Clubs for 5 min. stretch bands.
Pull-ups: 6 sets of 8 reps
“fat bar dead hang clean: 6 sets from 100-125lbs 10 reps
Kettlebell press: 6 sets from 24-28kgs for 10 reps.
Kettlebell push jerk 1 set of 28kg for 10 reps
Today was one of Jeff Martone’s sessions which I follow most of the time as it is crossfit/kettlebell combo for tactical fitness. The fat bar or 2” barbell is like the Log press when it starts to added weight . but it is a great 3 exercise routine you can do in less than 20 min.
Feb 2st.
Today’s training:
Warmup: Indian Clubs for10 min. joint mobility.
“Convict conditioning”: 100 pushups and squats
Fat bar Zercher squats: 120lbs sets of 10 for 10 sets
16kg GS snatch 10 sets of 10 each arm.
Dumbell squat clean: 35lbs10 sets of 10 reps
I threw in a couple sets of one are squat cleans with 55 lb dumbbell.
All performed with out rest.
Todays training:
Morning: 2 mile run at good pace.
Afternoon:
Warm-up: Indian Clubs for 5 min. stretch bands.
Pull-ups: 6 sets of 8 reps
“fat bar dead hang clean: 6 sets from 100-125lbs 10 reps
Kettlebell press: 6 sets from 24-28kgs for 10 reps.
Kettlebell push jerk 1 set of 28kg for 10 reps
Today was one of Jeff Martone’s sessions which I follow most of the time as it is crossfit/kettlebell combo for tactical fitness. The fat bar or 2” barbell is like the Log press when it starts to added weight . but it is a great 3 exercise routine you can do in less than 20 min.
Feb 2st.
Today’s training:
Warmup: Indian Clubs for10 min. joint mobility.
“Convict conditioning”: 100 pushups and squats
Fat bar Zercher squats: 120lbs sets of 10 for 10 sets
16kg GS snatch 10 sets of 10 each arm.
Dumbell squat clean: 35lbs10 sets of 10 reps
I threw in a couple sets of one are squat cleans with 55 lb dumbbell.
All performed with out rest.
Monday, February 01, 2010
new month with crossfit WODs Kettlebell style.
Feb 1st.
Today’s training:
Warmup: Indian Clubs for 5 min. SHOT with 16lbs. joint mobility.
“Convict conditioning”: 10 ring pull-ups, 25 pushups, 30 legups,40 full squats 20 box jumps for 4 sets no rest between sets nor exercise.
Afternoon: Indian club warmup,
10,000lbs, deadlift 225, 44 reps in less than 6 min. That means you do it in sets of 10, fast with short rest to keep ATP at high levels and activate GH. God, I love GH like this and it free.
10 sets of 5 long cycle reps with 24kg at as fast as possible without getting sloppy.
Good day! The body weight conditioning is coming along at a surprising rate in regards to keep exercise pace high. However, to get to advanced levels is going to be a slow progression at this point. Exanple pull-ups; until I get my body weight at a lower level to make higher numbers without kipping.
Today worked on some deadlifting, not so much high end but exercise strength endurance capacity. I felt some of this on the long cycle press, as there was more aggressive force transfer at the feet as the posterior activation takes place on the second stage of the push press.
Jan 31.
Today’s training:
Morning:
Warmup: Indian clubs just prior to going to run.
Today was a 4 mile basically flat terrain road race at a local running club series. The temperature was 8 deg. At the start but there was no wind and sun was shining. I did not plan to run over 3 mile for the seris but “what to hell” the extra mile not going to make me not participate.
The run was great at a slow pace just to put time in on the “legs” and be with friends. I have to laugh to myself at times, as some of the faster runners go by, I know if the race was 100 to 200 meters only thing they would see is the bottom of my feet. Its not that I can’t run fast, it just I can run real fast for a mile or more being over 200lbs.
Some years back there was a “Clydesdale ” division(named for the horse made famous by Budwiser beer), which was to be for heavier fit men that could run a 5 or 10k at a respectable time and looked fit. However, it became a group for overweight fat asses and not the fit but heavy runners it was intended for. I never enter that class as a protest.
Today’s training:
Warmup: Indian Clubs for 5 min. SHOT with 16lbs. joint mobility.
“Convict conditioning”: 10 ring pull-ups, 25 pushups, 30 legups,40 full squats 20 box jumps for 4 sets no rest between sets nor exercise.
Afternoon: Indian club warmup,
10,000lbs, deadlift 225, 44 reps in less than 6 min. That means you do it in sets of 10, fast with short rest to keep ATP at high levels and activate GH. God, I love GH like this and it free.
10 sets of 5 long cycle reps with 24kg at as fast as possible without getting sloppy.
Good day! The body weight conditioning is coming along at a surprising rate in regards to keep exercise pace high. However, to get to advanced levels is going to be a slow progression at this point. Exanple pull-ups; until I get my body weight at a lower level to make higher numbers without kipping.
Today worked on some deadlifting, not so much high end but exercise strength endurance capacity. I felt some of this on the long cycle press, as there was more aggressive force transfer at the feet as the posterior activation takes place on the second stage of the push press.
Jan 31.
Today’s training:
Morning:
Warmup: Indian clubs just prior to going to run.
Today was a 4 mile basically flat terrain road race at a local running club series. The temperature was 8 deg. At the start but there was no wind and sun was shining. I did not plan to run over 3 mile for the seris but “what to hell” the extra mile not going to make me not participate.
The run was great at a slow pace just to put time in on the “legs” and be with friends. I have to laugh to myself at times, as some of the faster runners go by, I know if the race was 100 to 200 meters only thing they would see is the bottom of my feet. Its not that I can’t run fast, it just I can run real fast for a mile or more being over 200lbs.
Some years back there was a “Clydesdale ” division(named for the horse made famous by Budwiser beer), which was to be for heavier fit men that could run a 5 or 10k at a respectable time and looked fit. However, it became a group for overweight fat asses and not the fit but heavy runners it was intended for. I never enter that class as a protest.
Sunday, January 31, 2010
Justin's book review.
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”
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”
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.
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