Synergy Kettlebell Boot Camp is a super fun and results guaranteed fat loss fitness boot camp using kettlebells and training in beautiful Aurora, Illinois.
Girevoy Sport is about efficiency. You want to focus on every detail- small or large- when looking to be efficient. No matter if you are performing a Jerk, Clean, Press, Long Cycle, etc. you will want to have the same grip and it should be a very efficient one. When you have your grip squeezed tight, fingers straightened out, or fingers fully wrapped around the bell you are essentially using more energy than you want. The Hooked False Grip is what is recommended. First is to be sure to use the “false grip” where your fingers are bent and touching between the handle and your palm. Then you will need to have the “hook grip” around the bell as well with the forefinger and your thumb. Conserve it. False Grip it. The pic is of Valery Fedorenko with the 40kg bell and his perfect false grip. Notice how relaxed the rest of his body is. That is efficiency. That is true Girevoy Sport. More to come on this later…
This weekend is the IKFF cert in Dallas. I will be going to that to assist in the instruction alongside Steve Cotter and Ken Blackburn as well as present a sales training module. I’m very much looking forward to going to this because I know everytime I attend a cert whether it be as a student or assisting I learn something new, I hone my skills, and I network with great, great people. The fitness and kettlebell community is definitely a good one to be a part. There are a lot of great minds and I always look forward to being mentored as well as mentoring when given the opportunity.
This weekend will be my first opportunity, my pilot program, to present my training module outside of Anytime Fitness. It has been a vision of mine to work with a top level certifying organization such as the IKFF for a while in training the trainers. I truly believe in what the IKFF represents and teaches. I only hope my presentation is enjoyed and seen valuable by both Steve and Ken so that I will continue to work with them ongoing. I’ll keep you posted on how it goes.
As for my workouts I have worked very hard this week and will be taking the next 2 days off to allow my body to recover because I know I will be doing something in some capacity at this weekend’s cert.
Workout 010609: 8 Min. Long Cycle @ 2 20kg and 5rpm
Then: 4 Min. Jerks @ 2 20kg and 9rpm ______________________________________
Workout 010709: 6 Min. Long Cycle @ 2 20kg and 6rpm
Then: 4 Min. Jerks @ 2 20kg and 8rpm
Then: Guerrilla Sprints
I’m gonna eat well this evening and sleep well too. Tomorrow and Friday will be a nice break to have back to back as I haven’t had one of those in a long time. If you haven’t checked out the IKFF I would highly, highly advise it. I have plans to host one if I can in AZ sometime this year. I just need people with interest so that I can solidify it with Steve and Ken. The location is already set as I have 14 possible locations in the state inside one of my Anytime Fitness facilities. Let me know if you want to get certified as a Kettlebell Coach. We’ll make it happen.
Yesterday I picked up an almost brand new Inversion Table off of Craigslist for a smokin deal. Normally they go for around $200-350 depending on the brand and I wanted a good one. I was able to snag it for $100 and it works perfectly. This is exactly what my back needs. I have maintenance chiropractor visits about twice a month and use his whenever I’m there. I’ve been patiently waiting and trying to get one of these for a good price for about 6 months now. Finally my time came.
I went on it for about 10 minutes last night a couple times and then again today as well. I did it right after my workout today and I tell you I don’t have any of my normal stiffness in my lumbar spine. This thing is great and I really hope it continues to help me regain full spinal health. That really is the only thing holding me up from being able to progress more quickly with various movements and lifting tasks.
I want to briefly mention something that I don’t really spend a lot of time blogging about, but is crucial to overall fitness. I want to make sure that my readers know that I do perform very regular warm-ups and cool-downs with all my workouts. I always perform a 10 min. movement based warm-up with some yoga type moves and stretches along with maybe some squats and/or lunges. Then I always complete my workout with about a 20-30 minute (depending on my timing) yoga type cool-down with much more challenging moves and stretches. This has really helped me in my overall flexibility and spine health. I can now do Chinese style splits and have never been able to do that before. I’m working on touching my chest to the floor in that position and am almost there. Flexibility is something that if you don’t continually work on it and use it you will lose it. So I always recommend doing something with stretching after every workout even if it’s simply 5 minutes.
Workout 010509: 7 Min. Long Cycle @ 2 20kg and 5rpm
Technology has grown to allow us to keep in constant contact with each other at any given moment. I have MySpaced for years; although have grown real bored with that and only go on about once a month if that. I have FaceBooked for some time now and absolutely love it and am admittingly addicted to it. I want to be the top “Poker”. You have to be on FaceBook to know what that means.
Today I jumped on the Twitter bandwagon. It’s like a Reader’s Digest or Cliff-Notes version of people’s blogs, Myspace, Facebook, emails, and texts scaled down into 140 word max profile updates. As Twitter says: “Real life happens between the emails, texts, and blog posts.” So now we can know what is going on with our contacts, friends, and loved ones during those times- during real life.
You can even sync your Twitter with Facebook so that every time you update your status on Twitter it does it on Facebook as well. Know exactly what is going on in the life of your friends whenever you want to. I do all of this right from my phone. If you want to know more here is a neat video about exactly what Twitter is and then after you watch it go sign up for free at www.twitter.com. My Twitter username is: bobgaron
Today I did a quick Kettlebell Practice session. By “quick” I definitley don’t imply easy. It was only quick because I omitted the running to give my back and leg joints a rest from the pavement pounding. The most important aspect of the workout was certainly there. I’ll mention what that was real quick and then I want to get into something else on the topic of kettlebells as well as switch modes briefly to little talk about nutrition and eating habits.
___________________________________ Workout 010309: 6 Min. Long Cycle @ 2 20kg and 5rpm
Then: 4 Min. Jerks @ 2 20kg and 8rpm ___________________________________
Ok now I just have to rant a bit about something that is just not agreeable with me. There are some things that should be done and then some things that just should not be done where Kettlebell Practice/Training is concerned. Over the past 10 years kettlebells have made their way over to the U.S., but have been used in some variation or another for the past 400 years in Europe. Kettlebell Lifting is actually the national sport in Russia same as baseball is to the United States. So the art of kettlebell lifting has since been studied, evolved, and pretty close to perfected by prodigy lifters and exercise scientists for a while now. Somewhere along the line someone got the not so bright idea that the kettlebell is a great marketing tool and tossed it in the mix among some of the best gym or home based exercise tools. It is even marketed as the “Palm-sized Gym”, or “A Gym That Fits In Your Palm”, and the list goes on. Not only has it been marketed in this way, but in the past couple years more and more traditional dumbbell isolation exercises have crossed into the protocol of the kettlebell. Recently certain folks have even gone as far to introduce some very nifty named “new kettlebell exercises” in order to promote their fitness dvd’s and programs.
Ok now these exercises are all good for overall fitness and most likely will give you a workout if performed properly in a well designed program; however every single one of these so called “kettlebell exercises” can very easily be interchanged with a dumbbell, medicine ball, soup can, big rock, small tv set, or any other odd object the trainee so desired. The kettlebells used in these exercises have all been downsized and the shape changed to allow for more of a flashy product. Keep in mind these companies and these trainers have to make money and they seem to be doing a very good job about it, but in the end what is the fruits of their labor have to do with getting true genuine results of increased strength, greater overall endurance in both cardio as well as strength, fat reduction, increased energy, joint stability, and the list goes on and on and on. Essentially these trainers have simply taken what has been going on in gyms via “Functional Training” up until a couple years ago and turned it around into what is now labelled as a “Workout With A Kettlebell”. What they don’t tell you is the truth.
Here is a video clip of a recent Early Show news segment featuring one of these trainers I speak of and him demonstrating the exercises I mention.
KettleBells on The CBS Early Show Video link(CBS has a little commercial prior to the segment):
I do have to say that he has a very good TV presence and is definitely doing a great job in promoting himself as well as his concept; however I don’t believe the ancients, as well as the Russians, were the “dominators” as they were because of the “Pass, Pass, Shoot” and others in his training programs.
The true movements they used and still use are the 3 main Kettlebell Lifts (that we teach using the AKC methods): Snatch, Jerk, and Long Cycle(clean and jerk). Then you have progressions and variations of that such as the Swing(not to be squatting while swinging as in the TV demonstration), Clean, Press, Push Press, and so on.
Practicing these movements, their variations, and then supporting exercises which are complimentary to the main 3 is what’s absolutely ideal. Sticking to the basics, mastering the basics, and then working the basics consistently will be what returns the best rewards.
I thank God every day for my opportunity to be mentored by Valery Fedorenko, Steve Cotter, Ken Blackburn, Marty Ferrell, Andrew Durnait, Catherine Imes, Scott Helsley and the list goes on. These folks are continually studying and teaching the best and true kettlebell training methods and every single one of them will produce the best results in anything fitness related as well as overall strength endurance. There’s a reason why most of the top athletes have been, and still are, Kettlebell practicioners who focus on the 3 main lifts. Looking at these athletes they are in very impressive shape and very functional in their body movements. Kettlebells can do this for anyone who puts in the time and effort. Remember it is not easy to be healthy and in great shape. If it was then a whole lot more people would be there.
It takes daily dedication and commitment to yourself and your lifestyle. That’s exactly what it is- a lifestyle. It is part of your daily life to wake up and get dressed to go about your day. Make it part of your day to pick up a Kettlebell and practice the 3 main lifts in some capacity. I will be blogging soon about the essentials of basic program design in the near future. If you cannot perform the 3 main lifts then practice the foundations that lead up to them such as the Two Arm Swing, One Arm Swing, High Pull, Standing Press, Push Press, etc. Eventually you will be able to master the basics and in the mean time achieve a high level of fitness and strength. Then apply good eating habits which are also a lifestyle daily choice and you will be well on your way to the best health you can get. Decide every day when you wake up that you will do everything possible to be the absolute best ‘you’ that you can be. It will not come easy and that is why you must consciouly and routinely decide this. Once you do no one and nothing will stand in your way. Get and stay determined. There is no better gift you can give yourself and your loved ones than good health and longevity because of the choices and decisions you continually make.
Everything you do matters- no matter how big or small. If you’re going to eat or drink something think thoroughly what it is that you’re about to put in your mouth. You have two options. It will either bring you closer to your goals or it will take you further away from them. Yes that one cookie matters. Fine! Make the excuse that you just want to enjoy living your life and that is why you have the cheat meal or late night ice cream treat. I am not saying there is anything wrong with that. T
here is definitely a time and place for those treats, but when you are on your way to getting healthy and losing fat the time is not until you actually get where you want to be. The goal is a plan you must strictly adhere to and in order to achieve it you must stay focused. Once you get to your goal then it’s a lot easier to stay there. Have that snack and treat, but continue to eat healthy all the rest of the time. Continue your Kettlebell practice and you will stay where you worked so hard to get to, but until you’re actually there sacrifice nothing.
So I just completed my sets for today. It went very, very well and I felt good throughout the whole thing. I am moving to my primary sets being doubles now that I can. It’s a totally different animal and I LOVE it!!! Just the fact that I can perform true Long Cycle sets now with 2 bells is huge progress for me in regards to my back health.
I do hang from a pull up bar from time to time, but not as consistently as I would like because the one I have at home is a doorway one and my legs touch the ground if straightened. When I’m at the gym (Anytime Fitness is where I work) I’ll hang here and there. I’m looking to purchase a traction bed like a Teeter’s Hangups. I’ve been looking on Craigslist and waiting for the right price. My chiropractor has one and I use it whenever I’m there, but that’s only twice a month so I want to have one at home for daily use.
I do not regularly use a belt when I train so that I get the most self- core stabilization. I want my spine to be supported by my TVA(‘transverse abdominis’ which is our built in belt) and the rest of my core rather than have an external support. The only time I use a belt is when I go heavy. I don’t want to injure myself at the sake of one workout. I’ve been there before and it’s not pleasant or worth it at all.
Workout 010209: 10 Min. Long Cycle @ 2 20kg and 4rpm
Then: 4 Min. OAJ @ 20kg and 12rpm
Then: Run
The only thing that really got me on the LC set was my forearms and my left foot. My forearms are usually very good on enduring and they weren’t completely shot by any means. I could have gone longer if I wanted or needed to, but they were just quite noticeable. My foot began cramping a bit in the big toe and sole which was odd because its never done that before as well. I guess Eric Liford’s (editor for the World & American Kettlebell Clubs) crampy feet bled through the fiber optics of the internet and caught a hold of my own. LOL!
All in all everything went well and I will stay with the two 20′s until I am extremely comfortable at a pace of at least 10 reps per minute for 10 minutes on the LC.
I’ve been focusing lately on my overall conditioning and have geared my Long Cycle training to provide that for me. When I was training for well-rounded fitness conditioning was never an issue. I would blast my body in a variety of high intensity movements and patterns that would keep me in amazing shape. I always like random workouts and ones with a whole lot of variety. Before I began training for my goal of Master of Sport every workout was different from the last. I hadn’t performed the same workout in years and years. That makes it a lot of fun and very exciting to never know what will be coming. It also opens the door for creativity and spontaneity. This is also how I train my clients.
Now that I began Long Cycle training I must keep it very consistent and very similar from workout to workout. Only then will my body adapt to the stress, style, and movements I’m putting it through. When it adapts, I progress. When I progress I get one step closer to my goal— all good things. I used to look forward to every “Pre- Long Cycle” training workout before due to the variety and constant challenge because of the random exercises and intensity. I now look forward to every Long Cycle practice session because I can very closely and clearly monitor my continued progress. I like seeing even incremental changes no matter how small or large. I enjoy the consistency because each workout will be similar so I know what to expect. Now don’t mistake me here for the workouts being easy. Trust me when I say they certainly are not. In fact in many ways they are more challenging than anything I have ever done.
One bell is very manageable, but now that I have been introducing 2 bells it is a whole different animal. Breathing for me is the issue. This doesn’t have anything to do with my conditioning. It has everything to do with the weight resting right on my rib cage pressing down everything its got on my precious lungs. Try having two 20kg (44lbs) or 24kg (53lbs) AKC Pro-Grade Kettlebells blast off your chest and then crash back down with every rep for several minutes on end. In the beginning of my training I felt like I had been in a severe car accident every day for almost a month. It can be quite tolling, but that’s the name of the game. I still don’t think the back of my rib cage has ever completely healed. I swear new muscles get effected all the time with this type of training. One day, after much practice- BUT hopefully sooner than later- I will get my perfect rack position and then it won’t be so bad. Until that day I’ll just learn to endure some extra pain and discomfort in order to grow beyond.
Pain is inevitable. In fact I welcome it. If I don’t have some degree of it then it isn’t a good day. I firmly believe that in order to grow in any way we must go beyond and in order to go beyond we must experience some pain whether that is physical, mental or both. Pain changes us. Pain leads us. Some people call it stress. Some call it insomnia. Some call it life frustration. Some may call it work. Some call it being burnt out. Some call it struggle. Some call it having a pole up the rear! In the end (no pun intended) it’s all pain and how we manage it is how it will affect us. Personally I am doing my best to manage the pain I have. I have some personal struggles (ok pain LOL) just like everyone else and then I have my welcomed physical pain. In my personal training sessions some of my clients call me a sadist. I agree and then inform them that I’m also a masochist. The combination just works very well for me in my business and in my life.
