I am proud to say that I will be representing the RKC at this years Ryan Lee Bootcamp on September 19th and 20th, 2008 in Stamford CT. I'll be on a panel talking about workout design for groups and also talking about running a successful local bootcamp/group exercise class. If you are in the business of fitness, this event is a must-go. Other presenters include Alwyn Cosgrove,Brian Grasso,Craig Ballantyne, Zach Even-esh, Jim Labadie, Pat Rigsby, and many more....
Thursday, July 24, 2008
Wednesday, July 23, 2008
Interview with Vadim Kolganov
This is Vadim Kolganov, Master of Sport in the martial art of Sambo. He recently became an RKC and Dragondoor has a kick-ass interview with him on their website HERE.
Monday, July 14, 2008
Thursday, July 10, 2008
bottoms up flip, catch and press
Demonstrated are some key RKC principals:
-Tension from the catch until the end
-Irradiation- EVERYTHING is tight and steady or the whole thing falls.
-Packing the shoulder/engaging the lat in the press.
The point is the flashy, the new & shiny, the "hold my beer" feats MUST be rooted on the basic principals, if not, then it ain't RKC
Sunday, July 6, 2008
Kinda fun, kinda tough.
Danish Olympic wrestler Mark O. Madsen and his coach the Dane of Pain Kenneth Jay have upped the ante with VO2 max snatch protocol. Mark recently completed 80 set of 8 reps per side in the 15 second version, using 24kg.
The previous "standard" was 50 sets. I haven't done much 24kg VO2 max training of late, mostly using the 16kg at the end of my workouts, after heavier interval work of :30-1:00 with 1-2:00 medium effort recovery. Example: last week I did 2x32kg long cyle sets (getting 7-8 reps per set) for 1:00, 16 kg snatches for 20/20 (which took about 1:30-1:40) and began my next set of LC. After 6 rounds of this and a 3:00 break I moved on to 16kg VO2 :15/:15 for 20:00.
So with this 80 sets thing is bugging my mind yesterday, I took a 16kg and set about going the distance. 15 seconds work, 15 seconds rest, switch hands every set, 8 snatches per set. I also decided that for the first 30 minutes, I would not let the KB touch the ground.
The first 10:00 were deceptively easy. I would call it a warmup.
The next 10:00 were still quite easy, and fun, I am groovin' along.
From the 20:00 mark to the 25:00 mark it started to catch up with me a little, just systemic fatigue.
At about 26:00 I settled into that elusive mind state, the rest of the world kinda got quiet, it was just me and the snatches, with a heighten sense of awareness of the smell of the wood from the shed, the breeze cooling my back where the sweat ran down.
At 34:00, I began dropping the KB between sets.
I finished the 80 sets at the 39:45 mark, feeling hit pretty hard, but good. I decided to keep going for a couple more minutes, finished up with a total of 84 sets of 8 reps per side. 672 snatches with 16kg.
Being the sharp young man that I am I realize that it will take a few weeks to work up to doing this with 24kg. I think the next step will be go the same distance, but introduce the 24kg into the mix for 10-20 sets, then over time gradually increase the number of 24kg sets & decrease the sets with the 16.
The previous "standard" was 50 sets. I haven't done much 24kg VO2 max training of late, mostly using the 16kg at the end of my workouts, after heavier interval work of :30-1:00 with 1-2:00 medium effort recovery. Example: last week I did 2x32kg long cyle sets (getting 7-8 reps per set) for 1:00, 16 kg snatches for 20/20 (which took about 1:30-1:40) and began my next set of LC. After 6 rounds of this and a 3:00 break I moved on to 16kg VO2 :15/:15 for 20:00.
So with this 80 sets thing is bugging my mind yesterday, I took a 16kg and set about going the distance. 15 seconds work, 15 seconds rest, switch hands every set, 8 snatches per set. I also decided that for the first 30 minutes, I would not let the KB touch the ground.
The first 10:00 were deceptively easy. I would call it a warmup.
The next 10:00 were still quite easy, and fun, I am groovin' along.
From the 20:00 mark to the 25:00 mark it started to catch up with me a little, just systemic fatigue.
At about 26:00 I settled into that elusive mind state, the rest of the world kinda got quiet, it was just me and the snatches, with a heighten sense of awareness of the smell of the wood from the shed, the breeze cooling my back where the sweat ran down.
At 34:00, I began dropping the KB between sets.
I finished the 80 sets at the 39:45 mark, feeling hit pretty hard, but good. I decided to keep going for a couple more minutes, finished up with a total of 84 sets of 8 reps per side. 672 snatches with 16kg.
Being the sharp young man that I am I realize that it will take a few weeks to work up to doing this with 24kg. I think the next step will be go the same distance, but introduce the 24kg into the mix for 10-20 sets, then over time gradually increase the number of 24kg sets & decrease the sets with the 16.
Tuesday, July 1, 2008
On the Local Front
Do you live in Nashville?
Are you planning to visit Nashville?
Wanna see what my classes look like?
Wanna know if it's right for you?
Wanna talk to the people who are out there busting it with me?
To sign up, or for more info on the class times, location, etc., go here: http://www.nashvillekettlebell.com
Subscribe to:
Posts (Atom)
