7/27-28 training

Wensday...
20 minutes in bike (trainer)
joint mobility...

Thursday
20 minutes on bike (trainer)
a few short sets of jerks
2x24 5 min 12 rpms

wen& thursdays are really busy for me right now... will be hitting it harder on friday and saturday..

Kettlebells in Siberian Prison

I wonder what kinda rules they use? Also who is Judging the reps??

http://news.yahoo.com/photos/inside-a-siberian-prison-1311687578-slideshow/

One thing at a time!

In an effort to sell you certifications, organizations are now using training methods that are appealing to the "stuck in a rut" lifter... They have magic assistance drills, shorter work sets, more popular and fun training to get you to the gold! I am guilty of biting at this bait myself. I certainly do not love long sets and the daily grind of plain old work... I really would like to do the flashy and exciting stuff... But my experience is that nothing works at improving my competition lifts like doing the competition lifts.

The hardest thing about learning a bunch of new stuff is deciding which things will actually help you lift better. The best way to tell if a new grip technique or a breathing technique works for you if to give it an honest effort. That, to me means I give it a solid 3 weeks to see if it helps my numbers or increases my work capacity at all.

 I strongly recommend only changing one thing at a time... if you change more than that, you will never know what is effective or not effective. I have tried to change a few things at once and it always leads to frustration and confusion. If things improve, you never really know what the critical thing was that helped you. If you change one thing at a time, you will have a very accurate idea of how effective the new piece is...

7/25-26 training

Monday
16kg oaj 20/20
20kg oaj 15/15
2x20kg jerk 12 reps
2x24kg 7 min 12 rpms
cool down stetching...
Tues
feeling very stiff.. I broke out the foam roller and swiss ball... really helped
jogged in place for 5 minutes, another good thing I like to skip!!
16kg snatch 16/16
20kg snatch 16/16
24kg snatch 16,16,16,16-16,16,16,16 felt very good...
I know I used my legs when I can feel some fatigue in my feet and ankles!
32kg swings 30/30

Rank Talk = DOOM!

I have noticed something, anyone that talks about making Master of Sport out loud, has a much harder time than the person who just keeps their head down and works on the goal in private. Something happens when you announce your goal to the world... I do not know if it is Karma or what, but once these people publicly declare this goal, it seems like they are then hit with some kind of life turbulence or injury that pushes them further away from the goal. I have seen this happen to more than a few people.

The process of making progress with kettlebells is an education, the higher you get in rank, the more you understand about yourself. People that want to "skip" this education and bully their way to the finish line are just making it harder for themselves.

7/20 &21 training

It has been very hot and miserable lately.. I have been trying to train in the Morning before the heat gets unbearable... seriously thinking about joining an air conditioned gym...  Probably wont though...
Wednesday...
a few short light snatch sets to get loose..
20kg snatch set 6 minutes 20 rpms
24 swings 50/50
thursday
16kg oaj 20/20
20kg oaj 15/15
2x20 jerk 1 min 12 rpms
2x24 jerks 5 min 12 rpms
24 swings 50/50
hard sessions lately...  both yesterday and today I worked all day outside in the heat...  Tonight after work I was driving home with the a/c blasting... I was feeling revived in the car and started dreaming about doing another workout... then I stepped out of my car and quickly came to my senses!! Haha..

7/19 training

I didnt train Monday.. hot and tired from a busy weekend...

Tues..

16 kg OAJ 20/20

20 kg OAJ 15/15 

2x20 jerk 16 reps 

2x24 jerk 1 min 12 reps

2x24 jerk 2 min 12 rpms

2x24 jerk 3 min  12 rpms

2x24 jerk 5 min 12 rpms

that it... low blood sugar and the heat killed me today... gotta plan lunch better...

Tribute to Fedor Fuglev

7/15,16 training

Friday I took a nap after work and slowly got it going at about 730pm... needed to do something..
20kg snatch 8 minutes 20 rpms... not too bad, the weight is not an issue really it is wind, and settling into this pace... looks easier when some one else is doing it...

saturday...
I hooked up with Scott Tighe today to work on jerk technique...
I did a few short 1 and 2 and 3 minute sets with the 20s and 24kg... nothing organized really but good training...
then I did 24kg one arm cleans 20 rpms for 6 minutes one switch, then OALC 24kg 12 rpms for 6 minutes one switch... good time!

Fluency

I asked a friend of mine (who happens to be a great KB coach) about how to help a lifter improve a skill that is seriously lacking. His exact quote was,

"Conditioning and skill should be separated to an extent until there is fluency in the skill. Then slowly add stress stimulus to the skill and see what happens to the lifter."

Of course, when you hear something that applies to a person you "know"it is great. Then you start t think about all the other people you can help with this little "gemboni". Then, after letting this concept roll around in your cranium for a couple of days... the person who really needs to apply this information is (my favorite subject) Me.

7/14 training

thurs am..
very tight from working yesterday.. needed some serious mobilization...

2x20 jerk 15,15
1 min rest
2x24 jerk 13,13  
1 min rest
2x24 jerk 13,13  
1 min rest
2x24 jerk 12,13  
1 min rest
2x20 jerk 16,16  
tougher than it looks on paper...

7/13/11 training

Wens.
20kg snatch 6 min 20 rpms
5 min rest
16kg snatch 6 min 20 rpms

all the time I had today.

7/12 training

Went swimming in the Ocean today.. Very Hot and muggy here! I swam for an hour...
jerks
2x20 14,14
2x24 12,12
2x24 12,12
2x24 12,12
2x20 16,16
2 min rest between sets... shoulders fatigued from swimming...

7/11/11 training

Monday
2x20 jerk 12,13,12,13,13,12
20kg snatch 6 minutes 20 rpms
3 mile jog

Back to Work!

I have been not training that seriously the last couple of weeks. I have been working with light bells and focussing on technique and breathing. I will also resume a more regular jogging program. The party is over and it time to get down to business!! It was nice while it lasted!

Denisov_Snatch_SlowMo

Denisov_Demo_LC_SlowMo

Fedorenko_Snatch_SlowMo

The Response is in!! I guess, you decide!!

Well, Mr. Wallace has responded... notice how he makes excuses and forgets to address my 1,000 dollar challenge directly... All fakers when confronted just throw excuses and smoke to distract you!!



It appears he did. I also thought it was uncool to mention names outside of IGX but whatever. He mentions my poor performance with the 1 bell 24kg 20 minute long cycle from 2-3 years ago that I did something like 70 reps. But failed to mention that I was wearing jeans, tshirt and didnt even chalk up because I wasn't prepped for that competition because I spent the past few days driving and moving from out of state. I also 1 arm ugly jerked the heaviest bell they had in that gym. Tried the seated press but did horrible with that. I went there to watch, joined some events for the fun of it and chatted with a few guys and went out to lunch with my wife who was waiting for me outside. My lack of specific competition training then and now is obvious. I don't compete, nor do I care to compete. I suppose I could look up what his numbers were 2-3 years ago but I don't care besides I do not see what this has to do with me thinking his girth is a hindrance to his performance.

1,000. dollar Shit talker challenge goes out to mcanus aka Mr. Ryan Wallace!

It has come to my attention that a Ryan Wallace likes to take cheap shots at me online behind his fake persona mcanus, on IGX.(Irongarmx.net) I would like to allow Mr mcanus the opportunity to prove that he is a superior athlete and should be considered a serious person by issuing him a cash (1000. dollars) incentive to defeat me in the sport he knows so much about and loves to talk about online.

 I am giving you a great opportunity here Mr Wallace! This is your big chance!! I will bet you 1,000 dollars in cash that you cannot defeat me in a public kettlebell competition (biathalon-24kg) The highest score wins...I will pay you on the spot when you defeat me and put me in my place. We will film the sets so the whole world can see what a superior Lifter you are. This offer is good for 30 days... after that, I will assume you are doing what you always do... ZERO!

I did see Mr mcanus slink into a local competition  a few uears ago and attempt to do a 20 minute one arm long cycle set with a 24kg kettlebell only to retire at around the 6 minutes mark... Imagine that? I was embarrassed for him!  

The sad truth is that Mr mcanus will not step up to this challenge because he is what is known as a online kettlebell critic... he likes to cynically dissect the results of people that actually go to and compete in a very difficult sport, while he sits at home wishing he had a set of functional testicles. 

What is it going to be Mr Wallace? How hard can it be to beat a fat guy like me anyways?

Second Dip?

When I do jerks and I do not focus on my second dip, it starts to slowly but surely disappear. I have no idea where it goes or what it is doing over there... but by the time my shoulders and triceps inform me that they are sick of doing all the work...it is too late!

The high level lifters we see on the you tube have become so efficient at the second dip that it is hard to detect. I am not a high level lifter and I am not smooth so I need to be much more deliberate about getting my ass back and down immediately after the first bump. Give it a try, your shoulders, elbows and triceps will thank you!

Pre- made excuses

I used to go Mountain Biking with a friend of mine. If we hooked up with other riders out on the trail, he would immediately start informing these complete strangers how little he has been training or how his bike was running like shit. He basically would announce that he was not a threat to them in anyway due to things out of his control and his lack of fitness. If the guys rode fast and my friend held up the group, he would be like "see, I told you", or if they were slower than him he would be like, I can't believe how fast I'm going, this is highly unusual!

This behavior is used to psych out the other guys by lulling them into a sense of complacency. They are hearing excuses and apologies before we even start rolling. After we get going a much different dude is riding his bike than the one he described to our new found friends. This is called a meta-communication, you say one thing, but it means something completely different!

I see this type if behavior before Kettelebell meets also, people are always talking about how they expect to tank, they have been sick, they have jet lag, they had to make weight, or maybe the back or knee or neck is hurting them... Age is another one.. Too old! Keep your eye on the old guys, they always let you know old they are and whatnot... Haha! These things are exposed to you even though you don't ask, then if they choke... it proves they were telling you the truth... They look at you like,"Oh well What do you want from me"?  If they do well, it happened in spite of all there problems!

The broadcasting of Pre-made excuses is the tactic of a coward. It keeps them
safe from the upsetting experience of giving 100% and getting beat fair and square! Don't buy the Pre made excuses.

Happy Fourth of July!

I hope you all have a relaxing fun weekend. I have been taking it easy this last week... Tuesday I will be getting back down to business... Taking a week totally off once in while is a great way to recharge your mental batteries... I am looking forward to  getting back down to business!!