rkc

General Kettlebell Training Styles

With Kettlebell Training there are two main styles. Both Hard Style(brought to popularity by Pavel Tsatsouline's RKC program & Dragon Door) and Girevoy Sport have their place. There is no right or wrong method as many have argued in the past. One is the actual authentic methods used by Russians and one is well... another way of doing things. Denis Kanygin said "Hardstyle is a stripped down version of original kettlebell technique." I really like that and it certainly makes sense when visually and physically comparing the two technique styles. If one would do things hard style for years and ongoing years they would not be able to maintain that practice due to the abuse on the body; however with G.S. a practitioner can maintain that from cradle to the grave. I have seen more and more of the former, and some still current, inner circle hardstyle folks employ the coaching of Girevoy Sport style practitioners so that they too can preserve themselves along their Kettlebell fitness journeys.

Kettlebell Sport style training flows much better with human mechanics so that the body gets stronger naturally instead of brutally placing unnecessary force upon joints, the spine, and soft tissue. Thankfully for people like Valery Fedorenko of the American Kettlebell Club, Steve Cotter, Ken Blackburn, (both of the International Kettlebell & Fitness Federation) and others who have been virally bringing this message of Kettlebell Training to the masses.

Bob's Black Friday Kettlebell Practice

 

I decided that fighting the crowds was much to annoying so instead of going out I stayed in.  I am not much to go out and buy Christmas presents on time anyway.  I usually do it the day or two before when I have to scramble and draw a panic in order to get whatever it is that I need.  Christmas procrastination has always been my "thing".  I just don't like shopping that much unless it's for some sort of cool and new electronic toy or something I can buy online.  That way it's easy and I don't need to deal with people.  The more I shop the more I see how many ignorant people there are in this world.  I don't mean to be cynical or anything, but it's true.

My past 2 day's workouts were very interesting to say the least.  When I was at the AKC cert Marty Ferrell (Master of Sport) mentioned that within the first 2-3 weeks of beginning the training regimen and protocol, as I am, that people experience almost flu-like symptoms.  During the past couple days that has been me.  My stomach has been fine, but my body has felt pretty weak and almost like all my nervous were lit up and tingling in a manner that was more annoying than anything.  My mind hasn't felt as sharp either and my head has had a little head-ache and I never get head-aches.  I have had very little patience and all I want to do is sleep.  I figured if I just push through the next few days I'll be good and stronger for it.  Now I clearly know why so many people will never achieve such results.  There are a lot of mentally weak people in this world and as soon as their body starts causing them pain they retreat.  I can't do that.  I knew by taking this upon my plate that there would be hard times and painful times.  Right now I feel like I've been smashed by a big Mack truck.  Actually I think if I really was hit by a Mack truck that it would feel better than I do right now.

Workout for 112808:
4 Min. of OALC @ 16kg and 13rpm
4 Min. of OAJ @ 32kg and 8rpm

Then:
20 Min. Run

Workout for 112908:
6 Min. of OALC @ 20kg and 12rpm
4 Min. of OALC @ 20kg and 8rpm
4 Min. of OALC @ 20kg and 8rpm

Then:
Guerrilla Sprints
Warm-up: 6.5mph @ 2% incline
Intervals: 10mph @ 2% incline
Cool-down: 6.5mph @ 2% incline

Nothin Fancy- Just Hard Work

That was the theme of today's workout as I put on the rest of T-2, hook gripped my Pro-Grades, and began Long Cycle till I bled.  Well kinda.  My shoulders look like they've been through a war since I started using heavier bells.  I let those babies just slam down into them so that I conserve energy and move more efficiently.  That's what I was taught at the AKC cert so that is what I have been practicing.  Thankfully there isn't any pain or discomfort there whatsoever.  No, the pain and discomfort is reserved for all the rest of my body as I keep it moving with these bells in every which way.  The gravity issue from yesterday was definitely much improved today so I worked hard and stuck to the basics.

Workout:
10 Min. OALC @ 24kg and 8rpm
4 Min. Double Cleans @ 2x20kg and 8rpm
4 Min. OAJ @ 20kg and 12rpm


Then:
3x50 JS @ 45#
Guerrilla Sprints
1. Warm-up was 6.3mph and 1% incline
2. Intervals were 10mph and 3% incline
3. Cool-down was 7mph and 2% incline

Gravity Is NOT the Friend of Kettlebells

Exhibit A

This workout was a bit more challenging than I had expected.  It may have been due to the extra gravity issue that was reported directly over Chandler, Arizona yesterday around the same time as my workout.  Yeah it was really fluke thing too.  Just the day before when I picked up my bells they felt good and then today they just felt really heavy.  So I immediately jumped on the website for Extremely High and Localized Gravitational Pull Zones and there it was in black and white and silver and green.  Chandler, Arizona was under some sort of "Extra Gravitational Influx"(see exhibit A above).  They said that it started around 12pm and would continue until a little after 1pm.  Hmmm... That seemed really strange that it would last only as long as my workout, but I just went with it anyway. 
Yeah those bells felt really heavy and none of my grunting and groaning did anything to get rid of the Gravitational Influx.  I guess what doesn't kill me certainly will make me stronger.  I didn't die, sure felt like I was gonna, so I hope I'm stronger for it.

This was my workout for 112508:
4 Min. Snatch warm-up @ 20kg and 15rpm


Workout:

3 Min. LC @ 2x20kg and 6rpm
Rest 2 min. And repeat
Then:
2 Min. Jerks @ 2x20kg and 6rpm
Rest 1 min.
4 Min. OAJ @ 20kg and 11rpm

Then:
3x50 JS @ 45#
20 Min. Run

I sure hope today they get that gravity problem fixed.  They better do it before Thanksgiving cause I'm sure there will be a lot of complaints of full and heavier than normal bellies.  Just imagine all the really upset people who wake up Friday morning and step on the scale.  Wow!!!  I wouldn't want to be any of those folks handling complaints over at the E.H.L.G.P.Z.(see above) Office.  

My Journey Continues With Colorful New Toys

Well I finally received my Pro-Grades(AKC style Kettlebells) in the mail and got them in time for today's workout. I must say it definitely spiced things up with a bit of color.  It must have been pretty spicy cause the pain was still there, but I love training with these bells as they move much better with the body than DDs do. With that said I performed a short set of LC with 2 bells and then continued on with my workout. After the entire workout I felt like I can do more because the double bells caught me off guard to how difficult they would be for me so I didn't do a long set. Instead I finished my initial set and then immediately went with one bell to complete the LC set of the day. The workout is as follows.

Workout:
2 Min. LC @ 2x24kg at 3-4 RPM
Then immedately without stopping I dropped to one bell.
4 Min. OALC @ 24kg alternating arms each minute for 6rpm.

3 Min. Double Cleans @ 20kg
RPM was 6

3 Min. Double Jerks @ 20kg
RPM was 11

Then:
3x50 JS @ 45# bar
15 Min. Run

Then:
Stretch

After that, as I said, I felt great so I decided to do just a touch more a couple hours later.

4 Min. Snatch Set @ 20kg at 15rpm
Followed by a quick 2 Min. set of One Arm Swings @ 20kg at 33rpm

This was not my limit, but just didn't want to burn out anything for tomorrow's WOD. This was a fun day playing with my new toys and the journey only continues. :)

The Terminator and The Bells

 

Today I popped in Terminator 2 and then started my Long Cycle set.  It was a great combo and really helped me to take my mind off of what I was doing.  My body was really arguing with me today about training.  I felt very tired mentally and didn't want to practice, but knew I had to.  It is what I do.  It is part of me.  I was not going to let a little fatigue, mental and physical, get the best of me.  So I decided to fight back.  I forced my body to do what I wanted it to do and what I knew I needed to.  My goal of MS does not go away so I cannot either.

I think my breaks were shorter today too cause I wanted to get through everything which definitely was good for progress.
The Terminator proved to be beneficial in getting me through my suffering. I'll be back!

Workout:
6 Min. OALC @ 24kg
RPM was 6

6 Min. OA Cleans @ 24kg
RPM was 11

6 Min. OAJ @ 24kg
RPM was 11

Then:
Guerrilla Sprints (4 min. 6.3mph @ 1% incline warm-up, 8x20sec. on/ 10sec off @ 10mph and 2.5% incline, 4 min. 6.3mph @ 2.5% incline.)  Total was 12 min.

Stretch

On To Progress

Since I decided to pursue the goal of achieving Master of Sport in Long Cycle I have not waivered my training and actually really look forward to it. I look forward to it because I know with every workout comes progress and with all my progress it gets me that much closer to making my goal a reality. This is what I've done for the past few days. 

111908
Workout: @ 24kg
8 Min. OALC, 4 Min. OA Cleans, 4 Min. OAJ

Then:
3x50 JS @45#
20min. Run

112108
Workout: @24kg & 32kg
6 Min. OAJ @24kg, 6 Min. OALC @ 24kg, 2 Min. OAJ @ 32kg, 2 Min. OALC @ 32kg

Then:
1x70 JS @45#
20 Min. Run
Stretch

I'm very glad I got to break out my 32kg for today's practice. It felt great. The only issue was my sweaty hands. I was in my living room so I didn't use chalk. Other than that all went very well and my progress is going great.