Kettlebell Lifter

Seminar schedule

2012-01-22T07:14:00.000-08:00

As it turns out, I've been coached by Sergey Rudnev, 5 x time world champion who has also coached world champions and the best lifters in the US.

I will have several seminars that will encompass fitness enthusiasts, cross training for sports, and specific kettle bell competitions.

These are seminars that both address technique and basic programming. Within the day I should be posting this on my facebook page "kettlebell education" Kettlebell Education

KETTLEBELL WARRIOR SEMINAR
February 18th

For Intermediate and Advanced only.
9-12:30 pm or 2-5:30.

Location: 4425 Dixie Hill Road, Fairfax, Va
Price: $99.99

This is a 4 hour seminar offered for Kettlebell Competitive Athletes. Learn from one of the Americans who has been with it from the beginning and still competitive to date for 8 years in the history of the US and the first Master of Sport in Biathlon/Long Cycle, but like you, I'm not done competing. As mentioned before, training under Sergey Rudnev, I plan to continue to achieve better than Master of Sport.

These slots are only 5 people so its semi private 4 hour seminar. There are only 10 spots total, 5 for the morning or 5 for the evening if it fills up I might open another spot on the following day.

The level of help you will receive is beyond the norm in seminars. There are not a lot of people, and the finer points of programming and technique will be revealed specific to each individual.

You will also learn to conquer your fears whatever they are in competition. Preparation for the body, mind and equipment will be ingrained. No kidding education and at a reasonable price.

Sincerely

Marty Farrell

3 minutes

2011-11-08T18:29:00.001-08:00

You can do this sick or not but it tests you and it is part of progression in kettlebell sport...

3 minutes with 2 24 kg long cycle

GPP program

2011-09-05T10:31:00.000-07:00

This program is not new but new to kettlebells.

Recently I posted on a forum that is considered "under ground" about this but I should have posted my thoughts here.

Simply put, all athletes have deficiencies. I have develop a programming manual that addresses them for kettlebell sport.

It will be out soon.

Here is a video addressing my deficiency in strength and how that is changing.

Progressing to be stronger with kettlebell documentary

500 dollars cash in hand to the first female...

2011-08-14T07:06:00.000-07:00

Good news females!

I am willing to pay 500 dollars cash to the first female to achieve a result with two bell lifting. For now its long cycle. As long as I'm in the room, any place at any time you can try.

Why am I doing this? I'm curious and read a post on a forum where a guy talked about how its apples and oranges to compare female and male kettlebell lifting. He asked for the females to prove him wrong. Since female lifters are doing much better than the male lifters, I think that they can. So I'm willing to pay out for it.

50kg 35 rep with 2 20kg
55kg 38 reps with 2 20kg
60 kg 43 reps with 2 20kg
65 kg 49 reps with 2 20kg
70 kg 54 reps with 2 20kg
75 kg 60 reps with 2 20kg
80 kg 63 reps with 2 20kg
80+kg 67 reps with 2 20kg

I'm also paying 250 to the first female to do as follows with 2 16 kgs

50kg 53 rep with 2 16kg
55kg 58 reps with 2 16kg
60 kg 63 reps with 2 16kg
65 kg 66 reps with 2 16kg
70 kg 70 reps with 2 16kg
75 kg 73 reps with 2 16kg
80 kg 79 reps with 2 16kg
80+kg 84 reps with 2 16kg

Have at it. If you want to train with me personally, I'll offer a 60% discount of my 125 per hour rate and do what I can to help you get this result in record time. I'm excited to pay! If we train online than its 80 per month. Sorry guys.

Marty Farrell

Preparing for the lift

2011-07-20T16:44:00.000-07:00

Lots of people tell me about being nervous before lifting and ask if I'm nervous.

Yes of course!

I tell them that I tend to focus on the "little" things. Are my feet set up to where I feel comfortable? etc.

Rehearsal of what you do is necessary. This is not a rhetorical theme. Of course one lifts how they train. The chalk, the water, the warm up sets, and all of the other things that you do in training should be similar.

If things don't go according to plan, than be professional and work within your parameters.
Going the time is foundation and merely the beginning when in competition...

Remember, its only 10 minutes. A lot can happen... but a lot more can happen in 20 minutes or an hour.

Per the meet in NY

2011-07-02T13:45:00.000-07:00

Whether its on Kettlebell faction or another, the lifters in the US are growing in ability. I'm glad to be a part of it.

Due to my schedule of running multiple businesses, trying to promote Bolo Yeung, Train for GS and work a full time job, I've develop a program based on Soviet science material in accordance with Olympic lifting(similar to GS in body structure with big legs and modest upper body) and cycling training modalities to peak when comp rolls around.

Long cycle is coming down the pike, and I've become inspired by Sara Moore, Scott Tighe, Jamie Pigman, Ken Blackburn, Steve Cotter, Surya form the Ice Chamber, Chris Duffey, Lorna Kleidman, Jeff Martone Jennifer Hintenberger, Jason Dolby, John "Wild" Buckley and other exceptional lifters that I cannot think of. Henry Marshall has made significant progress in almost no time from Punch Austin.

Because of this, I'm motivated 10 fold to push myself harder then before in long cycle.

LEts see how the next 12 weeks is.

Marty Farrell

Punch Austin

2011-06-14T21:57:00.000-07:00

Last weekend, I had the privilege of visiting Punch Austin, an enthusiastic group of promising lifters.

Long story short, I wanted to impart some of things that helped me and some of things that didn't help me such that they will progress as far as I have and less time. Given the programming I'm recently using based on many sources of information, time will tell. But, at least they will be ready come
Chicago.

Henry's recent Rank I at 60 reps is great to hear literally the next day after the seminar from his old best of 56.

I'm excited to see all of them achieve CMS and MS in the future.

Marty

Punch Gym Kettlebell Seminar In Austin Texas

2011-04-23T06:20:00.000-07:00

http://www.facebook.com/home.php#!/event.php?eid=145497252182466

Henry Virgilio Marshall from Punch Austin has graciously set up the details.

On Sunday, everyone will work on something different, unless everyone has the same set of strengths and weaknesses. For example my front squat and press need work. So now I work them. Skill is always something to work on, but programming is individualized.

Austin is an exciting city that I've been to before! Get ready for a fun productive weekend!

M

Skill/Programming and Seminars

2011-04-09T09:59:00.000-07:00

Skill comes with practice and more quickly with someone knowledgable looking over your shoulder. In the past 7 or so years I've continued to improve upon things I thought I had learned but did not.

Programming can be more complicated and different depending on the level of the athlete. With many types of programming, results come in the beginning. But after a certain point, you hit a wall.

As for some of my students and myself, I've noted that the skills are 90-99% there. So now, it becomes a question about programming. Programming is different for a bigger athlete then a smaller athlete in this game. Think about it.

If you are talking health, then we can discuss the effects of Kettlebell sport on the different sizes of athletes dealing with fixed weight.

Then comes the discussion of periodization...well I think it exists or should exist rather to some extent. Back off for a time in certain aspects to come back stronger etc etc. More specifics are provided at the seminar.

The seminar (tentative) will be in three locations and times soon that I will post definitively in a few weeks. But for now, IF you want to improve your results and train intelligently instead of guessing, consider coming to the seminar. The programming happens during and after the seminar. Let me do the guessing. This is for kettlebell sport AND cross training.

Marty Farrell

Training Camps: Get Ready

2011-04-04T11:24:00.000-07:00

Interestingly enough I will hold training camps, on a case by case basis. If you attend the training camp we will film it and it will be sent to you as part of the experience. At least your personal instruction.
199 for 2 days
129 for Saturday

Where and when depends on you and your team.

uskettlebelllifter@gmail.com

Marty

New York Meet and My Perspective

2011-03-30T06:04:00.000-07:00

Biggest turn out I've seen in a while.

And while I didn't do my intended result, I accomplished 42 reps in approx 8 minutes(last 3 were probably a minute ) got to 38 by 7 minutes. This acute pain in my ribs is what I'm sticking to. Never had it before. Didn't hurt after. Could have been the water from being sick etc etc.

The disappointment of putting them down is high and as you can see, I can make excuse after excuse why. Congrats to all the people that made their goals BTW. I looked around and put things in perspective.

When I have non optimal days, in training and in competition it is important for me to reflect where I was in the beginning and even 6 months ago. 42 reps is a s#$t day for me but 2 years ago, it had been a PR and in 10 minutes. What about when I do 42 reps in 5 minutes? or 4 minutes?

It will happen. Suffice to say I had learned a nuance of snatching from Valery(3-4 months ago) I had missed and am excited to implement it now that I am going back to Biathlon. I will also be in the 80 kg weight category for Biathlon. Not 70 and not 75.

and about perspective.

When I looked around the 80 or so competitors trying to achieve their results, I realized that they were all at least as good as the top guys in 2004 and maybe 2005.

It was inspiring to know.

As the sport evolves I shall make true on my statement to Rob Lawrence many years ago that America will catch up to Russia in kettlebell sport.

Time to train.

Back to Kettlebells for now..bolo Yeung Seminar details soon

2011-03-20T13:37:00.000-07:00

Today I worked out outside with no clock save the music in the IPOD shuffle.

Yesterday worked out outside with a somewhat lack luster performance(32 reps in just over 5 minutes). Decided to do 2 minutes (18 reps PR for the heck of it).

Today well I wasn't supposed to do anything technically but I felt the urge to try the 28 kgs.

And the gym I workout out at that has comp bells I took the 28 kgs outside and tried for 80 reps long cycle(no time limit but monitoring how many songs went by and where the set started and where it stopped during which song). I got after adding up the times at about 10 minutes 15 seconds 72 reps. I fell short of 80 but I actually felt good during and after which is very very rare for me.

Learning and continuing to learn I had to remind myself of all the technical nuances. I forget more technicalities in the lifts whether it is foot position, head position, power initiation, trajectory of one movement, weight distribution, breathing patterns, hand position, warm up, stretching, mindset, etc. So, don't forget them. They help and they matter. And even though I don't do this, I condone it. And that is, train with other people. It helps, especially if they are better lifters.

I daresay that I PRed in longcycle if I'm not mistaken CMS level at any weight category. Now, if I could just get MS in every weight category then that would be good.

I didn't feel too sapped after. I'm sure I'll feel it tomorrow. :D

Bolo Yeung

2011-03-05T13:53:00.000-08:00

You could be on tv but don't quote me yet!!!

Not only is Bolo hosting a seminar, he is doing so in reality TV fashion. If you would like to attend let me know. I will have it my home town of Arlington VA.

Bolo Yeung..

Competed in Bodybuilding
Powerlifting
Discus/shot put

Experiences:

Mike Tyson
Tony Jaa
Bruce Lee

and many others

IF YOU WANT TO MEET HIM for pictures, knowledges etc It will be summer time frame in Arlington.

More details will follow. Email me at uskettlebelllifter@gmail.com if you are interested in a two day seminar.

It will include strength training, striking techniques, speed training, boxing training, jeet kune do. Cost is yet to be determined. I TV with 24 countries will be filming so you will get a chance to be on tv.

If you are only interested in learning about kettlebells, I will be available to instruct them at the seminar. It will be worthwhile and afforadable! and for pictures autographs only(if you don't want to do the seminar) it could be an option.

Marty Farrell

Comp prep and Training clinic

2011-02-20T18:38:00.000-08:00

Comp Prep

Since the meets in Michigan and NY are separated by two weeks, it will provide some time to get some training done in between.

For the last two weeks before the first comp, I will start hitting 7-8 minute sets to get my mind back in the game.

The truth is, every one has goals that fall short in training. The good news is that I'm reintroducing my clean differently. We will see if it helps. Videos to be posted soon!

Training Clinic

As for the training clinic saturday, we helped an athlete Sara Moore who aspires to improve at kettlebells to be CMS very soon. She picked up techniques very quickly.

We also did some active recovery drills with foam rollers, stretch bands and kettlebells for the hips, hamstrings, shoulders and upper back. Overall, it was a good session and Sara imparted wellness tips as well, a tribute to her knowledgabe background.

Congratulations to James!

2011-02-18T19:06:00.000-08:00

Who recently made rank with 2 20kgs!
He is one of my students. There are others as well so watch out!

Jerks 40kg

Snatches 20kg

Troubleshooting the Rack Position

2011-02-09T04:26:00.000-08:00

Its a very basic video to help lifters find the rest position.

Looking at three basic body types:

short arms, long torso (more difficult)
long arms, long torso (manageable-my body type)
long arms, short torso(ideal)

The key is the waist line height. It should be approximately an inch below where the elbows make contact.

http://www.youtube.com/watch?v=58FKcRh6_VM

Rack Position Video

Time vs reps and things to come.

2011-02-01T04:44:00.000-08:00

I'm going to guess that it doesn't matter that since when you do one, the other is by-product no matter the intent, its about visualization...

The reps matter as percentages of max effort (number of reps one does for max time that they can last: 10 minutes typically). Each athlete has to decide what time they can handle 70 or 80 percent of their max.

I guess since the premise of the sport is reps, that similar to weight lifting, the Russians/Bulgarians use a certain percentage base in what is considered "training" but on a max lift(weight) basis.

Now, about intensities and transition, thats a big discussion that I prefer in person. No sense on giving away free information when others charge money :D

It touches up on the discussion of why people are getting stuck(guys with 28 kgs and women with 20 kg).

Personally, I'm not stuck, just had some setbacks, (jaw surgery gone bad, mono, shoulder dislocation, hip injury) Now, back to the Ferrari comment, I stress that it behooves you to consider my active recovery clinic(more then just stretching and mobility).

And I don't do just kettlebells for my workouts...Many have said that they are great exercise and also compliment many things. As we get better and better at Athletics, we become that Ferrari(broken version).

Marty

email me at uskettlebelllifter@gmail.com

Active Recovery Clinic without using kettlebells :D

2011-01-29T15:06:00.000-08:00

Following February 19th I will be doing a mobility clinic that involves more then kettlebells. Whenever an athlete competes that break things, we do so in a ceratin vector or direction(micro) but over time this can become macro.

We have to "break" ourselves though not literally in the opposite direction;) or rather balance the imbalances the girevoy or handle bell sport introduce. We have to do the un fun stuff to "have fun" with our sport.

I've had the pleasure of recently talking to an MD about this at length that said and I laugh everytime "An Athlete is like a Ferrari driving down the road with one wheel with a telephone pole dragging behind it at full speed."

So true as I am learning.

There are two types of athletes: healthy ones and unhealthy ones.

11-2 is the training Clinic and 3-4 (and beyond if necessary) for the active recovery clinic.

uskettlebelllifter@gmail.com

Training/Transition Clinic

2011-01-23T16:39:00.000-08:00

February 19 th.
When? noon - 3pm or beyond depending on the turnout.

Emphasis:

To improve your results...and unlike other workshops to understand how to transition from each sport. I think a workshop is the wrong term. Call it.. an intervention of sorts.

12kg is a different sport then 16 kg then 20 kg then 24 kg then 28 kg then 32 kg then 36 kg. You have 7 sports here right now!

Emphasis:

- To improve your skill specific to your strengths/weaknesses

You will improve:
- A level of lifting(16kg to 20 kg with the same numbers) if you follow
my program for 1 month.

Ask these guys...(except me)

Lifters

Hit me up at uskettlebelllifter@gmail.com for sign up details

Training for March

2011-01-17T11:42:00.000-08:00

Whether you are preparing for a meet with one organization or another, this is impartial in the sense that we want all people to gain the best results.

Check out this video of myself and fast rising lifters.

Just Lifting

Train for life.

2010-12-30T07:37:00.000-08:00

I know its not New Years yet!

For the first session, I will offer a complimentary session.

But I need your help, I need you to tell me your goals and where you are in your progress even if you are NOT interested in GS.

You have nothing to lose with a free session.

Happy New Year!

email me for more details. uskettlebelllifter@gmail.com.

Training Christmas Day

2010-12-26T04:40:00.000-08:00

2 32 kg long cycle

7,6,6,6,6,6 = 5:55. In unideal conditions. It was Christmas in my parents basement with fat handled(special editions). Didn't have a second 24 kg and didn't have the will to do a second set with 2 32kgs so I did snatch with 24 37/37 which was the desired goal. Active recovery. In 3 minutes(22 rpm) and 30 seconds.

Happy Holidays

2010-12-23T18:10:00.000-08:00

Spend the time with the friends and family!

The Fighter

2010-12-22T20:57:00.001-08:00

Great Story. Anyone care to agree or disagree? I know I know its not kettlebells. But damn good film in my opinion.

In Person Training Sessions for Competitive Kettlebell People

2010-12-19T13:49:00.000-08:00

More to come. But until that time, I'm reading about and seeing a lot of people who get stuck after Rank II whether its Rank I, CMS, or even MS.

Trudging my way through personally I can relate to being stuck and want to emphasize that these sessions are designed to be brief (4 sessions being the max) because if not, then I don't do my job getting the important points across. I myself am not done achieving but can impart some of the pitfalls you can avoid with proper technique and progression to bells heavier than 24 kgs for example.

Important Note:

Achieving Rank alone is not a justification for consistent training with a higher weight. When I make Rank II I don't just start using 24 kgs everyday. A lot of guys out there do well and then hit a wall. I know what you're going through and if not I have some of an idea. I can help you avoid walls and stalls. You will achieve your goals.

There are 3 options at the bottom of the page. There is a single one time option, two time option and 4 time option. Lets get going. Have a plesant day.

Feedback about the chalk and some tips

2010-12-19T07:38:00.000-08:00

Hey everyone. Like I said it really was a broad question in the first place so no wrong answer. I was taking mental notes on some of the responses.

The need to have dryness between the hand and the handle surface changes with Factors like:

exercise, duration and the weight.

Someone mentioned not using chalk which I liked but keeping the hands dry.

One thing I do is make sure my hands are dry.

Tips:

I watch people chalk their hands at a competition without really chalking them. What you need to know, is that you want to anti moisturize your hands and wrists all over, in between your fingers, the backs of your fingers over the fingernails, your palms, the inside of your wrists to the point where the chalk is sunk in completely. The bells "feel" different chalked or not as long as your hands are very dry.

Back to chalking the bells:

Criterion for chalk use are:

5 minutes or more for long cycle(64 kg) and snatch with a 32 kg.

With 24 kgs snatch/48 kg longcyle about 6 minutes or more.

28 kgs 5 minutes or more like with 32 kgs on snatch/longcycle(56 kg).

With jerks, techncially you don't need it in a life and death scenario but I prefer 7minutes or more unless I'm trying for a PR, then chalk could be used anytime. Someone else mentioned that the chalk stays on after a few sessions. Yes it does:) Thanks for your weigh ins.

Ok lets have a poll

2010-12-16T18:07:00.001-08:00

Chalking bells:

Theres no wrong answer here which means no right answer either :) But it gets you to think.

For me and for initial set that I consider the hardest I chalk the bells. If I pick a day when I lift then 24 kgs and yes I do work less then 24 kgs sometimes, I typically don't use it if I'm working less then a certain time;). Give me your answers!

Marty

New Video

2010-12-11T18:07:00.001-08:00

Enjoy!

33 reps Long Clean and Jerk with 140 lbs total

Master versus Jack of all trades: CC follow on

2010-12-09T18:34:00.000-08:00

Which is better is anybody's guess.

Kettlebells are arguably a survival tool. Maybe not the all encompassing tool but a simple way to prepare for survival. I watched GI Jane the other day(I really like the movie). And I think people think that "bad ass" comes from doing a lot of different things successfully(training in the movie). I can come to grips with that.

So are these people who went through the program jacks of all trades? I say no way. I say they are high level survivers ha ha. They have to have fair strength, mental toughness and a lot of endurance(physical and mental). Sound familiar? Sure they use different activities to approach this. Kettlebell Sport is all about survival. Its high level survival with 2 32kgs crashing down on you for 10 minutes or hanging onto 70 lbs with multi G's for double and triple digits.

Are there specific ways to help with the physical tests in the movie that are not kettlebell? Sure, but the tests are there to get people in shape to do the job and be able to focus even if not at 100%(under duress like in kettlebells).

Training people who want to succeed

So why did I write this? Lately, I've been talking to people who want to focus on kettlebell sport and and add all of this "conditioning" work.

Its why I posted the CC training blog a few posts back. Since I don't do this for a living I don't need repeated customers. Thus, I want you to succeed to the point where you can write your own ticket. I don't care who you are.

When you're ready to train let me know. We can cut out the bs and get to work. If price is an issue maybe we can negotiate through email at uskettlebelllifter@gmail.com . But if we work together I can guarantee results and work with your specific strengths and weaknesses.

Regards

KettleBell Lifter

The shoulder dislocation status

2010-12-07T17:24:00.001-08:00

I have mixed opinions about heavy unilateral lifting. For my strength level and the attempt I did in Las Vegas I made the mistake of attempting it and in hindsight all reasons pointed to not attempting the 60 kg one arm jerk.

Properly warmed up and fresh its a different story. As for ligament damage I am told based on the strength from all accounts, I have none. I am lucky and learned a lot for the experience. I learn about simple terms such as: external rotation and internal rotation from my physical therapist not to mention how to heal properly.

I use the 32 kgs twice a week and do multiple sets(lighter then 32 kg on second set) in addition to the physical therapy exercises. Long Cycle is coming up and I'm motivated to be consistent until any competition that I read about. I would have done the Michigan but its too close in terms of time. Time to get to work. Thanks for reading.

Kettlebell Lifter

New Service: CC for Competitive Lifters

2010-12-01T20:21:00.001-08:00

CC (Correspondence Coaching)

8 week block course (99 per week). After Christmas Holiday I'll go with 119 per week.

The way I look at it is like this. You get what you pay for. It will be tough and painful and full of progress with no bs and the good news its only 8 weeks.

I'm not looking to coach a 1000 people necessarily but rather coach those few who are very serious about consistent training. This includes Internet and phone consultation. My time is your time even though I also have to train.

From Kettlebell lifter to Kettlebell lifter I want you to make progress in the best possible way that I can and you will.

What that translates to...once complete you will have the necessary building blocks to continue to progress without me.

If you decide to come back to tweak things then we can do the same price on case by case. ( 1 week at a time)

If I have to help you for more then 6 months about program then that's a disservice to you unlike a lot of services.

The BLUF( Bottom Line Up Front) is results. Consider this a one time cost that will continue to reap benefits in your ability to lift.

Program
Service includes

- Technical proficiency to finest detail tailored(body type) specific from lifter to

lifter

- Program tailored specific to each lifter

- Understanding Fundamentals(bio mechanics, lifting principles)

- How to properly chalk a bell

- Breathing Technique

- Visualization drills for each training session

If you have any questions about any of this I highly recommend emailing me at uskettlebelllifter@gmail.com

Thanks and have a great month.

MF

"Hard Work" and Dealing with Obstacles

2010-11-29T16:26:00.000-08:00

Dealing with Obstacles

The challenges are two fold: developing skill and building work capacity/mental work capacity. They mutually help immensely.

Transition...

When you try to progress you approach a new ball game. This occurs every time you go up in the weights you use. The game is simple, but its not:D

How you progress and learn builds confidence. But that confidence all changes when you pick up the new weight.

Misery and Suffering

My misery is unique to most people in that I didn't have small stepping stones or someone giving me advice during my training sessions on a regular basis. I trained alone almost all the time. Not complaining.

However, there were advantages I had that most people don't have. For example, I started sooner and got a foothold on how this game is played. You have to know that with progress comes a base: a rep base in this case.

When you build beyond a certain rep range, you know you can pick up the weight anytime and do something impressive. For me, it was 2 24 kgs before I had any guidance. I could do 90 jerks with 48kg (2 bells). When I started, I could only do 12 reps. That's quite an achievement by anyones account but in the grander picture and kettlebell in the US today it is consider ok at best.

The Reality

You have to realize that putting yourself in relative agony will help you to get results. I have also sustained minor injuries in the grand scheme of things but even that can be avoided. So be careful. Take it from me, I know how to avoid pitfalls and prevent/recover from them because I've been there. I don't know many Kettlebell Champions that could not do one rep for years with their respective competition weight. I'm just that weak I guess. My the point is, it doesn't matter where you start. But use all the stepping stones at hand. Don't try to do leaps and bounds when upping the weight.

The problem with small increments of progression is, you can develop a false sense of confidence with smaller weights thinking that it will translate to bigger weights. My advantage is that I knew that it was tough early on because I had to go from 2 24 kg to 2 32 kg.

90 jerks with 2 24 kg bells translated to 8 jerks with 2 32kg. There were greats in the US doing 60+ reps at the time with 2 32kgs. Overwhelming of course.

Before training ask yourself...

Are you doing perfect technique? Are you applying mental fortitude in the face of challenge? These are questions you have to ask yourself before picking up a kettlebell. There are 100s of experts I've talked to that made statements of "becoming Master of Sport" who quit after a week.

Personally, I wanted to quit the second day of training so I felt their pain and more so then they know because of the continuing of the training. They quit because they didn't ask the question, "do I want to train?" before starting.

Dealing with Frustration...

I attempted and failed at Master of Sport by single digits almost a dozen times. I guess I was just fooling around. I wasn't foolin around, that's in your mind. Ha ha

Part of that was a full work schedule and traveling every other weekend to somehow perform and teach all weekend, get home late and somehow do it all over again.

I'll quote searching for Bobby Fischer when the kid asks "how many points is the move worth?" and the teacher says, "do it for its own sake, do it for the love of the game." I loved the game, loved the progress so my misses were setbacks, not failures.

And though the reps were the same, I had failed for different reasons and was at the same time building my mental toughness as well as physical. To train every day dreading the set in the gym when tired and hungry after work is something that most of us deal with. Hard work: it is such an interesting phrase because its all perception based. "Hard" work is all relative in the game of kettlebell sport. You either work or you don't. Its about how much work you do and and with what weight?

When you become good at this with less then optimal technique, it will be much harder. You have the advantage over me by learning the best way that you can upfront.

I've refined my technique and will continue to but have a come long way even since making Master of Sport. That's the beauty, good technique refinement never ends. It ultimately helps you achieve more reps = stronger lifter everytime.

And the program is so simple that the super secrets that exist are not secrets, but the same thing with an emphasis on a very small part of the message: Train smart and train often.

Marty Farrell

Kettlebell Training Camps

2010-11-23T23:19:00.000-08:00

For those interested in becoming better lifters, I'm starting up training camps. Stay tuned for more details.

Marty Farrell

"Kettlebells used as a tool" and Jillian M.

2010-11-18T00:54:00.001-08:00

That seems to be the "whatever" in any argument with a kettlebell.

People like to get wrapped around the axle being kettlebell experts and whatnot.

There are thousands if not 10s of thousands of "World Class" Trainers out there with Kettlebell licenses and "certification authority". to sift through who is and who is not really not my job. I do fix a lot of biomechanics of people who make blanket statements about power. I'm an engineer. I know physics. If you move a weight from point A to point B you've demonstrated power. If you mvoe a heaver weight in the same ballistic manner at the same time you generate more power.

Getting side tracked but back to "Kettlebell Expertise"

Popular Kettlebells

So when they bash Jillian Michaels I scratch my head. Not because I'm defending her. I think for the most part she is fame with a kettlebell in her hand. Same concept as a celebrity trainer. From a far away obvservation I see image and marketing, but I could be wrong. But whats to say she can't learn a better way.

Can't fault her for not knowing.

She is in the rat race of trying to sell herself as an "expert" and a lot of the hate comes from other rats ha ha.

Sport

I try not to get wrapped up in the Dogma of Kettlebell Sport but there are glaring truths that occur. A for instance is that, no kettlebell person on earth can outlift a competitor on a world class level without specific training. That means the lifts in the competition and for high reps and or time. I had a discussion about Lance Armstrong to try Kettlebell Sport. He would not win world championships. Its possible? Yes. Probable Not at all. Knowing how to get there is not enough even with a background. Thats like saying he could win a marathon if he "really" trained for it. I'm high and mighty with my observations yes??? :D

Back to Fitness

From a fitness perspective, I think you get really fit really quick over any other Kettlebell ballistic routine simply because of the potential to move weight with the strongest movement the body can exude ballistically(jerk) for continuous repetitions. I can only base that on my training.

I see people get whipped in the gym(that has Comp bells) on 16 kg snatches for 5 sets of 5, the presrcibed "hardcore" workout. I'm confused.

Maybe there is a routine out there that can make me do better results for conditioning (loose term in general) but who cares.

My favorite is when I get asked what it is I do and when I explain what it is the response is usually, "well I do this, or I do that." I to this day don't know why that response occurs or where it comes from.

Fitness Benefits to KB Sport

The pacing aspect and lasting is pysiological and mental.

The argument of reps versus time is a moot argument. Enough reps equate to time. Enough time equates to reps. These people who argue don't train.

I'm training lc and up to 2 24 kgs now. My shoulder is recovering quickly because I'm doing all the right things. Just have to be careful. I also think without specific training that the risk is much higher(obviously) for heavy OAJ. I'm sticking to two kettlebells of equal weight. It works for me. No more OAJ sport.

What works for you?

Countdown

2010-10-31T08:07:00.000-07:00

The competition is less then 5 training sessions away. Today is a day off. I had been in FL to check out the event at Key West. While Key West was a beautiful place, I wasn't into the events that surrounded it. It had a New Orleans vibe to it and not conducive to training. I didn't really drink but trained everyday hard.

I'm curious how Las Vegas will go and thats a good feeling to have, its a sign of training. Without getting into specifics, I have a min and max goal. I will train tomorrow, Tuesday, Wednesday and maybe Thursday. Monday and Tuesday will be hard training days. Wednesday will be easier and Thursday easier still.

Also, mid Nov I will have my second and final surgical procedure to align my jaw. Months later(by the Arnold) I will be normal(braces off). It will set me back temporarily but I'm the best kettlebell lifter now then ever before and I feel that I will continue to improve and achieve high level MS(MSIC or MSWC).

The cool part is that I have students who will be closing in MS (both male and female) at the Arnold and where-ever else. Its foreshadowing.

M

Training

2010-10-22T17:13:00.000-07:00

I have students that workout with me in the DC area. I admit that I have little time(once per week) for a beginner and will have to start charging appropriately. This is more for people who train hard and consistently with decent technique. I will help you improve.

For those of you who follow my blog, I appreciate it! Those who are the top lifters in the country, I will contact you about training. I think the best here should get together and truly be a team. The trick is time and place. For those of you I don't contact who are interested contact me.

This is training for competition for things that people have trouble with:

like:

Chalking the bell Saving the hands
Maintaining the hands Chalking the hands
Warming up Surviving 10 minutes with snatch(I have done it though not recently even though it was a PR)
-- resting overhead
-- figuring out to lock the finger during the descent of the bell
-- using BOTH legs and back to decelerate/accelerate properly on the back swing

I don't expect a huge turnout and frankly don't want it. Just people who are serious and ready to suffer a little but for results.

The frequency for the training in a group will probably occur once per month and the location will vary. Consider DC as one of the locations and the other Dayton Ohio Area. If there is a cost it will be considerably less for someone who can rank with 24 kg or better.

Good luck to all of you in Vegas. For those of you going to Vegas, I look forward to seeing the people I know again and meeting new people.

M

Las Vegas Competition: Reviving my blog

2010-09-27T20:51:00.000-07:00

I won't say out right what my numbers simply because I'm making gains and unstable at this point, but in a good way. Its exciting to know that I have a few students that are doing quite well. But only a few;) There is simply no time to juggle training, coaching and working :D

I admit it is easier in some ways to coach someone who is motivated and in that regard I have respect for trainers. Its very very difficult work.

But back to Las Vegas, I've been away from the platform for far too long.

I'm 77 kg right now eating whatever I want. That is slowly changing, cutting out sweet drinks, alcohol and other things that I consider useless when trying to jerk 85% bodweight for 80 reps. The added weight made a huge difference though not right away.

Here are some examples:

Snatching the 40 kg for 78 reps
Pressed the 40 kg on the right
Pressed the 36 kg on the left.

Damn near jerked 2 48 kg bells
Jerked 2 40kgs for 30 reps

Thats about it. But getting to this bodyweight had taken far too long.

Time to commence training

Marty

Training with Kettlebelllifter for motivated athletes

2010-05-11T18:44:00.001-07:00

Send an email at USkettlebelllifter@gmail.com for details about location and payment.

Spend a day with the first Master of Sport in both lifts and best pound for pound US lifter.

Learn his methods of training from start to finish and the specifics of how to chalk a kettlebell with or without water.

Learn how to warm up the back, legs and lungs, shoulder with mobility drills that he practices.

Learn how stretch the areas worked.

Learn about how to have mental edge when preparing for competition.

Learn the detail to the finest point as he explains technique per individual based on body type.

Learn about nutrition and supplements he uses for wellness and performance enhancement. (note the previous blog about resting heart rate, blood pressure and cholesterol.

You will understand what he does and how he does it.

The price is 119.00 for the day, That includes warm up, training, stretching, wellness topics and philosophy of competition.
A package for 4 sessions is 299.00. Each session will be 4 hours or more depending on the amount of sign ups. Also, the availability will be Saturday and Sunday as a contingency.

If people are out of town, I can accommodate up to 2 people at my residence on a first come first serve basis.

Remember, this is an in person training session which has more value then any other method. Bring a notebook and a willingness to learn and an understanding that you will improve.

If you decide to take the package you will be measured on your improvement and have homework:)
*******************************************************************************************************************************
I look forward to working with you.

Kettlebell Lifter

Training

2010-04-28T09:27:00.000-07:00

I appreciate the athletics in their given field. Lately MMA has increased popularity in no small part to the efforts and success of Dana White. He put it on the map.

I recognize kettlebells as a worthy sport not because I do it personally (though many would disagree) but because of the aspect that you have to train for it and train significantly and apply as many helpful conditions as possible.

My Powerlifting friend who totalled ELITE in 148, 165 and 181 said that "I like kettlebell sport because if you are a runner, you get your ass kicked, if you are a Cross Fitter, you get your ass kicked, if you are a powerlifter, you get your ass kicked."

It is not on the map yet but it has a history of over half a century as Russia's military sport.

The formula for what I consider high level in any sport is good coaching, hard work and consistency to achieve mastery. Terms like well rounded and "elite" fitness by its very definition are oxymorons aka contradictions of words. I ask fitness for what? If we talk about health and wellness I think risk management. Risk of injury, heart, cancer etc.

My resting heart rate is 39 when I don't read posts on the bad forum;) They are examples of those who want the secret formula for ultimate bad A#$.

This may be a downer but the basic formula for success doesn't change. Just find that "something" and focus on it. Key is focus. Not changing your routine from one week to the next. I will have more to follow.

Make it Happen

2010-04-10T08:41:00.000-07:00

Last weekend, I had the pleasure of visiting "Make it Happen" Fitness Center in St. Catharines Ontario Canada to see what it is all about. Jennifer Hintenberger, who I met at the AKC certification is the owner/operator of Make it Happen. She had a 1 year anniversary to celebrate the beginning of her club. Before her class with her students, I had an opportunity to to do a kettlebell workout there. I did one set of jerks and one set of snatches due to the fact that I had mono the last month. If I were healthy I still would have broken a sweat doing the workout she did and had been pretty tired. There were battling ropes, Sledgehammers, two handed swings with a 32 kg and body weight drills. The rep range was somewhat high(100 swings) which with a 32 kg is impressive. She uses all of these things in addition to training for Kettlebell sport.

When I met Jennifer in Cincinnati 5 months prior she looked shaky for a few overhead reps with 16 kg. Just recently she did 70+ reps long cycle each hand for CMS at her very first Kettlebell meet. This is a testament to training with Cate Imes but more so with Jen's work ethic then anything else. It wasn't Kettlebell specific necessarily, but I could see the amount of work she performed during her training session. Her students were no less impressive. Holy crap, some of them could swing a 32 kg to overhead in a bottoms up position and do 100 swings with it. Crazy.

The workout that she gave her students was non stop for at least an hour and these women used a 32 kg bell most of
the time. I know Jen mentioned about forming a team for Las Vegas which I think will
produce MS athletes in a short amount of time. Based on what I saw with her training and workouts, she is MS level unofficially. It is hard to say at this point but she exceeded her requirement in New York fairly easy. Make no mistake to the other females out there, Jen and her students will be contenders.

I have to say that on a lighter note I had a lot of fun. They play as hard as they work and had a get together at the studio to celebrate the 1 year anniversary. As a Kettlebell Lifter and as a man :) I must say that it was something to see girls wearing heels handling the 32 kg. It was confusing but I'm not complaining:)

Look for the Make it Happen team in Las Vegas. More to follow.

Arnold Classic Media

2010-03-20T11:08:00.000-07:00

Too bad I couldn't get a vid with the biathlon performance. I wanted to eval it.

Here is the video for S-44 Strongman. Well part of it. I think AKC has the whole thing though

There are few things about the jerk that I'm realizing as I try to jerk heavier. the speed of the bell doesn't change due to the nature of the exercise(use of the legs).

I'll pst some vids of heavier kettlebell in a day or so.

Girl Power Introduction

2010-01-21T15:02:00.000-08:00

""

"Marty Farrell paid a visit to the IC last weekend. For those who don’t know, Marty is one the most unassuming elite athletes in the world. He is the only male American born Master of Sport in Kettlebell Lifting and also, pound-for-pound, the strongest kettlebell lifter in the country. At 70kg, Marty regularly lifts high-rep sets at over 90% of his body weight (as demonstrated in this video). He competes against guys twice his size. The technical precision of his movements as well as his work capacity make his sets exciting to watch. "

Ice Chamber

This is before Scott Helsley made it:)
Kettlebelllifter
When you train for kettlebell competitions with your top athletes, what kind of supplemental training do you introduce to your athletes?

Ice Chamber
When preparing for competitions, the Ice Chamber Kettlebell Girls primarily focus on the specific events involved in the meet. In other words, if they compete in the Biathlon, we train Jerks and Snatches; if they do the Long Cycle, we train Cleans and Jerks. We tend to keep things very simple and follow a stringent protocol. We're not very creative or inventive because this protocol works, as you know personally, so we've just stuck with it. We follow what has worked for Valery; and so far it has worked for us. As far as supplemental training goes, we run, cycle, and do a variety of flexibility work.

Kettlebelllifter
Is there any specific diet that you follow on a consistent basis?

Ice Chamber
We do not follow any specific diets other than to eat good proteins, fats, and to keep the bad carbs down to a minimum. This is pre-competition, of course. Post-competition we eat anything we want to ;-)

KettlebellLifter
What kind of athletes do you train and do you use kettlebells as a supplement?

Ice Chamber
We train some high level athletes in a wide range of sports including Judo, BJJ, ski racing, triathlons, rowing, cycling (both road and off road), and of course kettlebell lifting. We do use kettlebells as supplemental training for all the athletes in these categories as a way to improve their work capacity. We found that the kettlebell is an indispensable training apparatus for competitive athletes. One of the most beneficial thing about kettlebell lifting, in my opinion, is the ability to train different energy systems without changing the tool. For example, the phosphagen system can be taxed by doing 10 reps of heavy one arm jerks while the aerobic system can be developed with a 20 minute timed set of relatively light snatches. I haven't found another tool in which this type of implementation process is possible. The kettlebell is unique in this regard.

KettlebellLifter
Is there a favorite kettlebell exercise that you prefer?

Ice Chamber
I like the Snatch. It is easy to learn at first, but quite difficult to master. There is little room for technical error. Unlike the Jerk, where you have a rack position to reset, the Snatch in unforgiving in that once you start, there is no turning back. It's like a fast pace chess game. It is highly technical, and you can lose very quickly if you make one wrong move.

Kettlebelllifter
Is there a trend with effects of kettlebell training or does it differ from person to person? For example, does a marathon runner provide the same feedback as a strength athlete when introduced to kettlebells?

Ice Chamber
There seems to be a trend with kettlebell lifting in the areas of core strength, endurance, and coordination. Regardless of the athlete, the carryovers from kettlebell lifting have been consistent in our experience. There is no doubt that lifting kettlebells has helped our athletes develop a strong torso, better work capacity, and keen proprioceptive awareness. Most of our athletes have a great understanding of their physical abilities and limitations, but the effects of kettlebell training have helped them enhance an unexpected dimension of performance - mental fortitude. Working timed sets without the opportunity to perform multiple hand switches helps them develop a certain calm under stress. This aspect of performance training is invaluable.

Thanks Ice Chamber!!

Professional perspective of competition

2010-01-04T09:07:00.000-08:00

WKC has posted a strongman competition for the Arnold. I'm training for the Arnold and would like to do the traditional competition with 2 32kgs. It really isn't that heavy. I've tried 40 kgs before. That was heavy for me. But its all about context.

I like the idea of heavy kettlebells competition, particularly for 48 kgs.

In a year 2 48 kgs will go up. Why not. Even that is not heavy in the overall context of strength sports. For reps (30 or more), it is world class no doubt but I've seen videos of world champion olympic weight lifters. They are interesting to watch. Not unlike kettlebells, a lot of skill is required for impressive results. While power output per rep is different, the training volume of overall tonnage is similar.

Technique and work ethic are paramount. For the new years resolution I will have a service to offer to bring athletes together for a clinic. This purpose is to work out primarily but also fix problem areas. Since I've fixed mine, I can offer personal experience and also review how to prepare for competitions or ultimately performances. Since 2007 I've traveled every month and ate food that had been inconsistent, slept in different conditions and somehow tried to improve my performance while having additional objectives, such as instruction during a certification. Since this is a lengthy topic, and requires two way communication, it will behoove one to be honest with one self to compete like they train. Too often competition becomes a social event. Thats good! Its all about timing though. If I show up and socialize, I lose focus on what I'm supposed to be doing. I remember when I made Rank I and CMS, that this wasn't an issue. That means that I didn't understand what it (performing better) meant.

When you get to a professional level and it is up to you to decide when that is, you need to show up to the competition with one clear focus. Valery told me not to "have fun" the day before and from countless experiences it took I understand why.

Going back to my earlier sentiment, it's good to have fun, hence an awards ceremony after the competition and maybe a dinner.

In Miami FL, Denisov, Ivanko, who lifted 150 jerks showed up maybe an hour before the competition. He didn't stand around hang out and talk to people. He treated it like training. When I trained for Latvia, I spent 1000 hours in the gym in the last year, I went out before the competition and showed up socializing and did 31 Jerks and 7 minutes. I shot my foot off.

You are probably thinking that the word Primadonna comes to mind, but its again about context. When you invest in something, in this case training, you want to cash in all the hard work of 1000 hours and you get only 10 minutes to do it.

Stay Tuned. I will advertise sport training camp in a week. It is two days of hard work and personal instruction. We will also go over competition prep on the down time at a dinner after the training camp. The reason, I want t a dinner is to remind you that when its time to train, its time to work, when its time to have a good time, thats ok and recommended! The time, place and cost are TBD.

Resume

Las Vegas

2009-11-08T17:10:00.000-08:00

Many words could be used to describe the weekend: fast, stressful, rewarding, grueling, illuminating etc. The Ice Chamber if I am correct produced its first Master of Sport Jessica DeBiase. (Spelling?). Congratulations on the longcycle. Now its time for Biathlon.

As for me I repeated the same performance in Chicago by the numbers. Thats another story entirely.

I hadn't had stable training I felt.

Surya missed by but a few. I know what thats like. :) Train more and get higher numbers in the gym.

Cate Imes didn't compete but I know she will get to it sooner then later.

One of my newer students and local resident Lisa Balash competed and came close to CMS.

ITs a good experience that she will learn from. One of the take aways from competition is that like any thing else, performance takes experience and ultimately patience. Performance also requires a realization that 90-95% of a PR is the likelihood in a competition. This occurs more commonly at the Master of Sport and beyond level.

Chris D is closing in on Rank I. I know he will it get soon.

Congratulations to Eric St. Onge, the first Canadian to achieve Candidate Master of Sport if I'm correct.

Congratulations to Australia and Ukraine for producing a CMS and MS respectively under the World Kettlebell Club ranking.

Congratulations Lorna K for achieving national records.

Thanks to Moses, and many others who helped with the set up/tear down(I thank myself for that too) and the AKC for putting it on.

It almost seems that an MS or several will be produced a for national and international competitions to come.

Great effort from everyone in attendance and achieving your respective ranks. Its a stepping stone to the next level.

I look forward to Atlanta Dec 5th.

Licensed Trainer Certification

2009-11-02T18:25:00.001-08:00

Note the banner at the top. Its that simple!

1 Minute of two armed Long Cycle with 2 32kg kettlebells

Busy busy busy

2009-09-27T10:15:00.000-07:00

A lot of things going on.

First:
This most recent meet at Malcolm X college, I enjoyed the national anthem sung there. It represents culture in a competition.
Second
I also want to thank the contributors that set up the meet and worked hard to keep things running smoothly.
Third
Thank you for the cheering section. Its always good to have enthusiasts watch and cheer for enthusiasts.

Here is a clip of the Chicago meet. Long Cycle Set 49 Reps

For one, there are many kettlebell lifters out there and many kettlebell trainers out there. If you're interested in kettlebell foundation workshop or a kettlebell meet email me at uskettlebelllifter@gmail.com. I'm starting a Newsletter about events, several months down the road and monthly.

As of right now, I offer online consultation. just email me at the address shown above.
15% is me and 85% you when it comes to coaching.

As for a Fitness Certification License I'm available to certify specific groups or general Fitness Consultants. Same Deal, email me and we'll work from there.

Consultation Services for Kettlebell Sport Competition Preparation

2009-08-02T13:44:00.000-07:00

Kettlebell Lifters,

The grueling training of kettlebell lifting to progress has several paths to achieve various rankings Valery's methods will stay with you your entire career should you choose to progress to the best level that you can.

When I started this sport I did 12 reps with 2 24kgs and 0 reps with 2 32kgs. If you follow the program to the letter and train hard, you will get the results.

I will provide in my service:

1. Identification of your goals
a. short term
b. long term

2. Program feedback and recommendation of your program.
a. Send your weekly results and based on those I will highlight your program on a week by week basis.

3. Technique refinement
a. the more the better: Send me videos on youtube of your technique and I will explain what the inconsistencies are.

The program is simple but the best for results in your kettlebell lifting performance.

I've had several individuals come to me for program advice but I think since I am training also that my time is very limited.

People in Team America do not get charged. For AKC certified coaches I'll offer 70% discount on online consultation and AKC trainers 50% discount.

The online consultation fee is as follows:
will be $ 99 dollars month.

It will be month by month or

3 month package 279

The payments will be done through paypal and the advice will be conducted through my email account.

Check out the new vid!!
3minutes long cycle set

Too busy for words: Revamping an old concept called work

2009-07-18T08:05:00.001-07:00

For about the last two years I unlearned mechanical habits that wreaked my grip and the skin on my hands. I also learned how to properly accelerate the kettlebell in the most efficient way possible in all the lifts including the press;) Efficiency means more bang for the buck in terms of spent energy. This is true with any thing. It is called skill.

The techniques with regard to the athletes cover the entire spectrum of fitness. The safest technique is used because of the proof, and that proof is the athletes lift the most weight (we are talking about kettlebell as a tool for fitness ) for the most reps for the longest time and the fastest rpm. The point that is missed is that people discuss about different exercises. The other proof is that unlike other professional athletes, these guys have lengthy careers in the kettlebell in terms of ability to perform despite the aging.

Do I sound like a broken record? Probably so but I will continue to. Cate's blog on INTENT hit a lot of key points about the perception of high level athletes and making presumptions about these athletes which could prove to be accurate or inaccurate. Its mostly the latter myself included.

The biggest obstacle was the ego. It prevented me from unlearning habits. The other point missed is whether "my technique is right or wrong." Its about percentage. If your technique has 80% of the skills that a high level athlete has then you are on the right track. If its 20% then you need to change something.

When I met Valery I had a lot of habits and there were contributing factors.

a. I had been into kettlebells for long enough time to handle 32 kgs. To try to learn something new with a difficult weight is virtually impossible. To change technique(locking the finger for example), I went back to the 12 kg. Guess what, it didn't "feel" right. Big surprise. In my limited experience of teaching, new people are no more difficult to teach the swing then someone who learned from a non high level athlete. If anything its easier to teach newbies. (broken record).

b. As I picked Valery's brain, I found myself questioning technical advice particularly how it felt. How many of you out there have often said. "Its not for me." "I have my own thing" bla bla bla. Its not easy! I know how you feel more then you know how you feel ha ha. And by the same token Valery, Denisov or Fuglev (to name a few) know much much more about it then I do.
My ego held my learning back.

c. Now for the big secret to success.

Its work. I know that doesn't have the "sizzle" that people would prefer but that is two fold.

1. Never stop learning from the best resource that you can.
2. Never stop working.

Events in June

2009-06-07T09:23:00.000-07:00

Military Kettlebell Competition
When: June 13th 0830 registration and weigh in.
Where: WPAFB Wright Field Fitness Center (Area B)

June 20th American Kettlebell Club Coaches Certification NY, NY

June 27th

North Carolina Fitness Trainer Certification
- Aspects of Wellness/Fitness
- Employ proper lifting protocol to safely achieve best results for fitness in record time. Learn appropriate warm up cool downs
from a Kettlebell Athlete.

For all of the above email me at Uskettlebelllifter@gmail.com

Certification June 27th

2009-05-14T19:02:00.000-07:00

Click on "submit"

Air Force Competition!

2009-05-05T09:27:00.000-07:00

Get ready!

The registration is nothing but the requirement is military. (Air Force). There will be a competition in November between all services!

Jun 13th on a saturday at 0900. Weigh in is 0830.

Event Listing

Choices are as follows:

Men

Bitathlon(32kg, or 28kg or 24 kg or 16 kg or 12 kg))
Longcycle (32kg or 28 kg or 24 kg or 16 kg or 12 kg)
One Armed Longcycle(24 or 32 kg or 40 kg)

Women

Biathlon (8kg or 12kg or 16 kg or 20 kg)

ONe armed Longcycle (8 kg or 12 kg or 16 kg or 20 kg or 24 kg).

email me at uskettlebelllifter@gmail.com for your event by Jun 1st or sooner.

Here is a link with regard to the Ice Chamber and competition Ice Chamber Competitors

a More scientific look

2009-04-29T20:54:00.000-07:00

Physiolocial adaptation personally

I know this is not scientific

I ran 8:48 1.5 mile. Probably could run 5:00-5:30 mile and run 2:15-2:30 half a mile. It is not the best.
Deadlifted 405 at 150 lbs 5'11" and one armed deadlift 282 ramping it up(but failed at lockout).
Did 12 pullups with 50 lbs at the end of a workout. took a combat class overwhelmed kids my size in submission with brute force and ignorance which is not safe and un-recommended and isn't saying much because they were my size.
We were the same in experience and size. I can still rep the CoC two with no training.
I have 117 cholesterol and my family doesn't have a history of good cholesterol. My heart rate is lower then when I was swimming. Not paying attention it got down to 42. My bf is around 12 %. Sounds high but I am not a bodybuilder.
31 years old

As far as age...

I watched a 48 year man in 65 kg weight class out perform a 20 year old Russian (109-110? jerks against 103) so the age correlation is difficult. I will say this. You develop a base that is somewhat easy to come back to. The higher you get though, the harder it is to come back but it is still easier to come back then the first time around. But I don't know if that is knowledge based or physiological or both.

Scientific sort of
One of the tests is hooking up an oxygen mask to measure how many calories are consumed during and after. Supposedly it is somewhat accurate. There is a human performance study in the AF with kettlebells, the first of its kind. Its public information.

Testing 1.5 mile run
push ups/sit ups
grip endurance
Vo2 max with treadmill/oxygen mask.

My own take on application of kettlebells to sports

Mechanics of explosive elements of lifting of maximal and submaximal

I was able to recover barely with one light set a day and worked up to several in a day after about 6 months. I increased my ability to recover in general from consistency of strength-endurance with kettlebells. General physical prepared-ness or GPP.

If I had to directly compare kettlebells to carrying over to a sport it would be wrestling and or crew. Lot of similar movement and energy systems.

I suspect the muscle fibers used primarily are the type IIA, not the type II(fast twitch) or type I(slow twitch) when doing strength-endurance. Also note, the range of motion in the jerk is the same as oly lifting in depth of legs. The only time a deep squat is required is for a clean or a snatch. Also note that jumping in volleyball or basketball or any jumping the depth of the squat prior to the jump. I suspect it is similar to the depth of the squat required for jerk. The motion is different slightly and differs at running vs standstill.

It had been explained to me that Elite athletes in oly lifting take .9 seconds to execute a snatch. Thats why I don't buy into "more explosive" with the same poundage. More explosive implies more speed with same mass. You either execute it with speed or without. What makes it seem "faster" could be a number of things such as reduced ROM aka 9 o clock snatches or simply frame.

How kettlebells may help Strength athletes???

I can see them helping strength athletes actively recover(indirectly).

The best measure of an athlete is the ability to recover

Endurance

I was once told that an endurance athlete in biking does not dominate the runner and vice versa by a PHD in physiology. Since Kettlebells work different muscles they too would help but I notice based on the combat instructors commentary that the superb runners(faster then me) were winded after 45 seconds on the mat when it came to submissions.

I suspect MMA requires strength-endurance quite a bit more then we realize. Take a fighter and train him on some of the fitness protocols(GPP) in addition to his training and see. It would be interesting. This also brings me back to my statement that strength-endurance is its own thing.

More studies need to come about with kettlebell athletes (Valery's level or almost his level).

Igx post about non inflammatory question:non inflammatory answer attempt

2009-04-27T07:20:00.000-07:00

Those of you curious I want impart a few things about this test. For it to really work we need everyone training the same things to get an accurate picture and have the same background.

Since I'm considered a kettlebell purist by a few I'll impart my experiences.
This is what I believe based on my experiences to be the case.

Comparing a press to a jerk in this test is a flawed logic.

Here is why.

Simple, I'm not training the press. I real test would be to train a kettlebell press to figure out how that would apply to barbell. Now let me delve deeper? What is more functional? a Press or a Jerk?

What is more athletic in the requirement? If I had a fighter what would I train him with if it was one or the other? Which is healthier on shoulders? I'm not sure press is my first choice. I would still incorporate it but I have to talk to a trainer about that;)

I haven't done a heavy dead lift in forever but I can see some carry over. However, I still would recommend deadlifting to get better at deadlifting.

Here is the entire situation, not realizing strength-endurance as its own category and trying to fit the mold of testing strength or endurance.

If your argument is military press with a barbell then do kettlebell presses and see the results. Not kettlebell jerks.

The non inflammatory question is trying to point out a weakness in only doing jerks and snatches for time in the press.

Of course there are weaknesses!

One is explosive and one is not relative to each other. You do not want to press more by doing jerks alone or snatches alone for that matter :D

I'm acknowledging that they don't do everything and thats the problem with variety in this country. We try to incorporate everything and become experts at nothing. I don't mind coming out and saying outright that I would not be able to press 135 for a boatload of reps. However, if I had pressing in my diet that would be something interesting. Also look at the different lifters bodytypes You need an unbiased category of newbies with the same weight and dimensions.

Do I mind trying the test? No. I can do it but whats the point? Its not a right and wrong but a frame of reference.

Thank you for reading and don't hesitate to ask questions!

VIDEO of Longcycle

2009-04-15T17:24:00.000-07:00

It is 37 reps in 7 minutes

6,6,5,5,5,5,5.

I roared on rep 36. Someone(a girl) was tampering with the clock and no one knows how easy it is to roar while doing this unless you have done it;) It was mostly involuntary. I swear;)

Either way every time you do a lengthy set, its war!

Video

Air Force Competition

2009-04-07T20:55:00.000-07:00

What: Kettlebell Lifting Competition.
Where: WPAFB (more specifics)
When: June 14th

More Details to follow.

Arnold Expo

2009-03-14T09:10:00.001-07:00

Biggest meet in history, period. I was plainly shocked about a lot of upcoming kettlebell lifters in all weight classes.

My performance though was a public best fell 6 reps short of my in the gym best. I have two things to do: 1. get a higher total (60+) and show up only recently before my lift. It was good experience.

Out of the 100 I would say that I knew 20 or so people there. It is a mark in history. Great times. Stay Tuned for Long Cycle training videos to be posted. One is a 6 minute and another a 7 minute.

Cheers.

Got to go back the training hall.

One Arm Deadlift Video

2009-02-24T20:38:00.000-08:00

Enjoy the video

I use a hook grip

One arm deadlift

The first

is 90 kg

The second

is 110 kg

the third

and failed attempt

130 kg

Regards.

There is change( a 10lb plate on each side but its ok.). I will do a 140kg one arm deadlift successfully in the near future. These are fun.

The Arnold < 2 weeks

2009-02-21T21:35:00.000-08:00

The excitement is palpable.

Kettlebell lifters from all over will partake it what I think to be the biggest US Kettlebell meet in history.

Totally separate from this competition I will start video taping my sets more. I have a video of a 6 minute set for 5 rpm for 30 reps LC in 6 minutes.

The other day for a demo, did 32 reps in 5 minutes. I felt ok for the set.

"getting comfortable with discomfort" is right on specific to changing the pace that we are used to. Dropping slightly back on the duration and amping up the pace is not a natural feeling. But ultimately it brings us to the next level.

Stay tuned for videos in the very near future.

Video from The EDGE Seminar

2009-02-16T08:35:00.000-08:00

End of the Day Set

Seminar at the Edge!

2009-02-16T08:21:00.000-08:00

Great potential. Ross Gilling before kettlebells is a high level Rugby player if you haven't checked out his background.
In Long Cycle he is coming up strong with a 35 reps 5 minutes PR with 2 24kgs. Everyone did very well in picking up the technique. Stay tuned. There will be a certification forthcoming at the EDGE and a Kettlebell meet. The date is TBD.

Upcoming Events

2009-01-25T08:56:00.000-08:00

Feb 7th and 8th

NC seminar on perfection of kettlebell lifts.

www.fighttheburn.com/assets/marty_farrell_flyer.pdf

Kettlebell Seminar

First Human Performance study in history of the military will involve kettlebells.

There are two groups.

One was a poor fitness category:

The other was a Medical Evacuation Rescue Team

Tests include(before and after) Vo2 Max, grip strength, aerobic capacity, bf composition,
since the study took 1.5 years to write and approve it will be good to finally see the results of kettlebells and their fitness program.

March 7, 8th is the Arnold Championships

March 14th
Kettlebell Trainer Certification course
Tampa, Fl

This is tentative.

May 16 will be the Air Force Kettlebell Competition.

Chair Press
Long Cycle
Traditional
Snatch Only
OALC

Stay Tuned!

Wellness? or appearance of Wellness.

2009-01-15T08:56:00.001-08:00

This is a slippery slope.

Why?

We have a plethora of ways to test wellness but it isn't perfect.

So I'll just use a requirement. Military wellness is the ability to perform a task in less then optimal circumstances.

The military and their job has a requirement. There is a series of tests done by the British military and one is a sand band loading test which measures work capacity. Not endurance, not absolute strength.

Another example is a medical evac crew or firemen have to carry a load under duress be it enemy fire or heat or just a feeling of panic.

Valery said it best when it comes to "natural reaction" and the tests we have in place in the military encourage natural reaction. Go as fast and as hard as you can until you inevitably wear out. Unfortunately in life and death this happens and for good reason. You want to survive.

Since kettlebell lifting introduces a very similar component to oly lifting about speed and a start/stop it reinforces athleticism.
The way athleticism is reinforced is the kettlebell lifter is relaxed and then uses a pulse of tension to explode The time between relaxation and explosive power becomes less and is reinforced through repetition; to the point where it is second nature. The phosphogen energy system(used for max effort) is used when each repetition of a jerk or snatch is performed. Not to a full extent but a little at a time.

Mobility is increased! Supporting or using fixation. The ability to relax is increased which saves energy until that moment to explode and then relax. Using the frame to hold the weight will increase joint strength and ultimately reduce risk of impact related injuries.

Mind you I was talking about military requirement. But the average person would like to hear things about joint mobility and relaxation. Sitting in a chair all day creates tension in the back and tightens the muscles out of balance such that the joints bear the brunt of bad posture. It becomes a question of when.

People also like to hear that they can equal 2 hours in 7 minutes of kettlebell lifting in terms of calories

Everyone on the planet is competitive to some form or another. I won't lie, its partly responsible for why I like kettlebells. But the health rewards from it are awesome. Back to competition, get someone who finds out they are really good at something and they will like it.

How does competition relate to wellness? If you are not well or ready it could be bad. Intramural sports are a big thing where I am and a lot of people compete(just for fun). Right.

A man overweight played softball and broke his femur running to first base. It was probably the first time he ran in a matter of years. He was made an example of in safety. Didn't have strong bones, good work capacity. Had weak joints. Sounds cocky but it could have been prevented.

People would rather have healthcare then health. They don't care about their health so as long as they are insured. It has thus become a nation of sick care rather then health care.

************************************************
Other aspects of wellness: connective tissue.

What is interesting about compound movements is that that use a great amount of connective tissue then isolation. My friend who was an Elite level powerlifter that went to Oly weight lifting of all things talked about bodybuilders not extending full ROM.

With kettlebells we rely on full ROM for rest positions and let joints take on the weight FOR TIME.

If you are merely someone who wishes to be healthy and reduce risk of injury that is fine.

If you are a competitive wrestler, grappler fighter, connective tissue matters and applies.

Fedor Emelianko, the most well rounded fighter IMO doesn't have that beautiful 8 ab stomach.

This fight on youtube is a great example of what we perceive as "hard" vs "soft." Tense versus relaxed.

On a general scale do you want to train in parts or as a whole?

Mark Coleman against Fedor part 1

Mark Coleman against Fedor part 2

Upcoming Seminar in 3 weeks

2009-01-14T15:18:00.000-08:00

Just a heads up on a few things.

March 7th,8 is the Columbus Kettlebell Lifting meet at the Arnold Expo.

February 7th is a kettlebell seminar

Here are the details.

See you there!

Kettlebell Seminar

Atlanta Meet

2008-12-16T19:42:00.000-08:00

It is always a pleasure to see the familiar faces and meet new ones. Andrew's "worst" set was 138 reps. No American save Valery can get near that as far as I can tell. So his(Andrew's) worst is awesome.

I was most impressed with the Ice Chamber crew. They bring a positive energy to event and their performance in a mere 3 months demonstrated with the 16kgs what they did with the 12kgs prior. Maya, Surya, Heidy, Jessica, Bear and Steve did awesome all setting PRs.

Scott Shetler did a fantastic job setting up the meet and is an all around great source of info. Well done. Chris Duffy congratulations on your PR. You have a good drive for this. Ken and Lorraine a big thanks for helping the event run smoothly.

Lastly, AKC thank you for your involvement and prizes even though I didn't win one;)

More to come and stay tuned for the Arnold in March.

For those in the military stay tuned. There will be a Military Championship Kettlebell meet Nov of 2009 and an Air Force Championship Kettlebell Meet May of 2009 . I will provide details soon.

Cincinnati Certification and perspective

2008-11-08T19:12:00.000-08:00

Should be a learning experience. It will be my first certification since pre surgery. I have changed my rack position and it seems to work. I've set small but consistent PRs. I would like to share them. It is what Valery taught me all along. We fall into a rut when what works for us is not best for us but we are too comfortable to change. Valery is a rembrandt of technical knowledge in that he knows at a glance exactly what each of us need to be the best kettlebell lifters.

Old and new records.

10 minutes Old Record(since new technique) : 48
New pending
8 minutes old record:39 (New 42)
6 minutes old record: 34 (New Pending)
5 minutes old record: 29 (New 30)

the 8 minutes record was today.

There are professional kettlebell lifters Russian or otherwise who have consulted Valery for technical advice. Wisely so. In Latvia a 60 kg world champion asked Valery for snatch advice. Puts things in perspective.

From the ground, looking up at 10000 feet and 29000 feet(Mt Everest) look high and blurred in how different their respective altitudes are. But the difference becomes more noticeable when you have reached the peak of the 10000 foot mountain. I went hiking in Yosemite(9900 feet) when one of my friends pointed to the plane way way high saying (If that is roughly 30000 feet then Mt Everest is unbelievable). I am not belittling accomplishment. But it is all relative. Its why numbers(reps) identify who everyone is when it comes to kettlebells.

Competitions coming up fast

2008-11-04T04:41:00.001-08:00

www.atlantaironsports.com/events.html

I am told that there will be quite a turnout. It will be good.

Experience

2008-10-28T22:44:00.000-07:00

When training for kettlebell competition up to Toronto my failure, I had been recovering from surgery. Didn't have too too much time to prepare because of the volume issue. My biggest mistake was not training a 10 minute set prior to. My longest set up to that time was 6 minutes and it wasn't consistent.

Experience teaches us how to overcome these obstacles even when out of shape. Since kettlebell sport is highly mental, there is more difficulty to overcome that. But not impossible. I should have. But this will add to the experience. Each competitor has unique challenges to face and some common challenges.

Either way, all but the very greatest forget subtle things when they stop training. Since my technique is not perfect or wasn't perfect;) I had to re vamp how to reapply what Valery tried to teach me. Like I said in the previous blog I adjusted the rack position in the middle of the set for no reason but it stuck and now I feel more comfortable. I will post a pic or will be in Cincy Nov or Atl(HUGE MEET) in December in case those reading plan to attend.

Thats the crux of it though, you learn 80% by watching and even trying on the spot with a coach watching, but some of the learning(in some ways the most crucial) is doing the reps and the time in the training hall. Believe it or not but the "nice" people on igx who enjoy discussions miss that , because there is too much discussion. Not enough application.

For those who think you know it all that went to a cert or a seminar or a bunch, well maybe you do! I have to see your form;) But going to a cert AKC or otherwise and expecting to know 100% is not realistic. You have train train train to reinforce what you learned. That is if you want to be good or knowledgeable. I think that is the biggest thing why people "hang on" to using a kettlebell "for anything". You can sell it for results with a shortcut. "The shortcut to blah blah" There is no shortcut to results.

The differences between a Master of Sport and beyond

2008-10-25T16:30:00.000-07:00

I'm not a Master of Sport in long cycle yet. But I am understanding aspects of technique only very recently. I now understand what Valery meant when he said I was ready for 90 jerks when I was doing 70.

I can't say that this will be. But it means the difference between Master of Sport and World Class (achieved fairly). I remember Denisov telling me that MSIC not being difficult. I believe that it is possible now to feel that way. Difficulty comes from a frame of reference. His frame of reference is different from mine. I do not have his. MS had been achieved in LC though unofficially I feel that will not go away(the ability to do this). I can't wait to see what will happen next. When I started this I didn't rank VII. That proves that anyone can do this(Master of Sport or beyond). It comes in steps/levels and mindsets. See where you end up after the initial training phase and constantly learn. Don't stop learning. Valery is an invaluable resource second to none in the kettlebell world. He did 110 snatches each hand with 32 kg at 76 kg BW.

I did 55 each hand with 32kg at 70 kg.

He has a champion's talent, frame, coach, discipline, and work ethic. Though I do not at this point I will keep pursuing it and learning even though I am a "Master". Discipline and passion can be groomed and it will build on it self in the training hall. The specifics about what I learned are based on my rack position and my frame and what Valery wanted me to do about 1.5 years ago. It didn't feel right before at all. Even when making Master of Sport and beyond my rack position and the ascent of the jerk didn't feel quite right. Now it does and I am doing what he said. Let us see.

The heart rate monitor: working for time and a fitness persective

2008-10-11T20:27:00.000-07:00

Ok. The first object is to consider what happens when we increase intensity and what we are training for.

I typically burn 100-140 calories with a heart rate monitor but the benefits of fitness in a set( for time) from a physics perspective might be more. There are two points that come to mind.

1. The work done by each rep and multiplied by the number of reps(Kinetic Work)

2. The rest of the time in between the reps(potential work)

While the heart rate monitor might be off it bases its calculation on heart rate. What is interesting is what happens after the set is finished.

This had been done a few times. I'll use this.

I had a 5k run in 22.5 minutes

Average Heart Rate 165

Peak 180

I had one 102 reps for 10 minutes with OALC without setting the weight down and switching every minute. 1 32kg bell. Average HR 175. Peak 185.

Comparison

With Scenario 1: Burned 390 calories in 22.5 minutes and 160 in 30 minutes following

With Scenario 2: Burned 280 calories in 10 minutes and 250 in 30 minutes following

In this case the HR monitor doesn't know the activities themselves are different. IT calculates intensity based on an exponential curve of HR approaching higher beats per minute. Even though the kettlebell workout had been only slightly higher with intensity it made a bigger difference during and especially after the set. Metabolism becomes increased and stays increased for longer. Based on a workout, It had been 1200 calories-1600 in the first 90 minutes and who knows as it dropped off during the rest of the day and following day. The thing I notice is that reps per minute do make a difference. Weight does not necessarily have an effect in that reps per minute with lighter weights being inversely proportionate make p the difference with a lighter poundage. The difference might matter more after the activity stops such as a higher HR for longer. Gotta keep searching. ;) Get to work and use the HR monitor to see what is happening.

Oct 4th! Kettlebell Competition and Toronto and more

2008-09-24T04:27:00.000-07:00

For details email me!

Toronto was a wash. While my performance has increased with shorter sets I didn't have it for 10 minutes. A thing that trips up some kettlebellers along the way is the mentality of 10 minutes. If something goes awry then people ask the silent question "whats the point of continuing.?" 10 minutes shouldn't be the issue ever for someone who can do CMS or better.

Scott Helsley has worked hard and it showed that day. St. Onge has the drive and could be very good soon(6 months). Even 3 months perhaps.

As for me, since Toronto and not an original thought, the volume has increased from

lifting 6000 lbs a day to 30000lbs.

Ok, back from work...

The going slower doesn't mean less power, just less frequency of that power. The body takes longer to recover from each rep so it becomes less frequent. But 60 reps is more power then 50 reps. Power-Endurance. The ability to generate a certain amount of power for a certain number of reps that happens to happen over a certain amount of time. Training modalities that I read from Girevoysport after 40 blog about Russian methods may or may not be true. But in the end, a high level athlete doesn't care. They all do a lot of reps over a considerable amount of time. Since I had conversed with Denisov though briefly he talked about working for a certain amount of time with the kettlebells.

Whether its for time or reps, semantics is what it boils down to for reps/time IF they are considerable.

3 minute milestone

2008-09-06T07:27:00.000-07:00

I was happy about my 20 reps long cycle with 2 28kgs in about 10 blog posts back. I completed 20.5 LC reps yesterday with 2 32kgs(21 in 3:02) ;) Big jump. Maybe it is time to tangle with 2 36kgs for 5 minutes.I'll write more.

This past week: California Trip

2008-08-29T08:01:00.001-07:00

At Flint Michigan I had a pleasure of meeting Steve and Maya from ICE CHAMBER. I had been planning a trip to San Francisco to see Yosemite and Alcatraz among a few other sites.

So, after talking a bit, they welcomed me to do a seminar at ICE chamber. Pictures pending. We worked on some technical items for the team: Maya, Sarah, Eva, Jess, JoJo and Steve.

They were upbeat bunch and it seemed to help their performance. they are already great athletes with potential to be greater.

Steve is a beast: I seen him do a pullup with a 32kg bell on each foot. The real thing. At the end of the seminar I had some fun testing my grip;) More pics to come.

I had the pleasure shortly after to visit Yosemite (home of the giangantic sequoias). They were quite a site. This had been shortly after a visit to Alcatraz. At Yosemite, I had 32 oz of water for a 14 mile hike in the mountains. The climb was only a couple of thousand feet but the overall altitude had been 9900 feet at the summit. I have a friend who planned the trip who kayaks a fair amount.

He held up for a while before the altitude got to him. It had been rough;)

Milestone post surgery

2008-08-19T16:06:00.000-07:00

I can only guess that perfecting my technique is the reason and being smarter about my body because I have broken my 5 minute LC performance . My old best was 27 but today it was 29 reps with 2 32kgs. I didn't even feel dead though it was a 95% effort. I am still not quite back with volume just yet but it is getting there.

Training Montage

2008-08-18T19:58:00.001-07:00

Post a comment to what motivates you. Rocky IV was up there. But I like this one better.

YouTube - Batman Begins - The Will To Act

To those on igx it shouldn't be a surprise. To get results, train train train. The music of this matches the scene perfectly.

Kettlebells losing their steam?

2008-08-17T09:00:00.000-07:00

I think not. I have often posted on irongarm my thoughts and opinions about kettlebells based on experiences of others including myself. Bogatirs and GS athletes are the most impressive to me no news.

How to lift a kettlebell is very simple.

Simplicity and ease are not necessarily synonymous. When people understand the concept of how to lift a kettlebell for the right reasons such as safety and performance they are not done. Hard work is necessary for any results for people be it athletes or just fitness.

I watched Michael Phelps get his 8th gold medal last night in Beijing. I know what people will say. "He is talented". Yes he is! But that is not all of it. He has hard work, he has a coach, he has opportunity. He does all of things to make him the best possible athlete for him which happens to be a 14 time gold medalist in his career. No matter who you are you will have to work.

One true way is not something I really understand. But there are very rudimentary/fundamental ways to hold a kettlebell and why. If I hold a kettlebell like a dumbbell I could will cause great injury to myself with a heavier kettlebell. I think of the 200lb kettlebell or something relatively heavy for someone.

People who discuss and do so without frame of reference are not there to try to understand. So when the answer is given, it is "not the right answer" or not the answer they want to hear so the discussion losses steam. This is the problem when we talk about it but do nothing about it. We don't like what we hear and don't try to understand it first hand. Out of everyone I have ever met that got started with kettlebells loved the idea of the rankings. They havn't been tainted with the mentality of "GS being good for GS." because the market wasn't there yet.

Non GS

What about one armed LC with 48kg for 10 minutes? What about 2 hour s of lifting a 32kg bell? What about 60kg? Not many people can do this and this is not GS. Thats the point. And I'll say this again and again and again, based on that Flint Michigan meet, it seems that kettlebells lifting...for reps is picking up quite a bit.

I'm excited for all these new kettlebell lifters. I think they are going to make quite a thing from this!

Congrats to Scott Helsley

2008-08-10T09:31:00.001-07:00

I don't have his blog here but will add it soon enough. He is the leading American in Long Cycle. In the WKC I've read some pretty big jumps from Gregor. Scott did Master of Sport performance on long cycle. Congratulations Scott. I remember him in Miami having done 38 reps. I foresee more Master of Sport in men's category on either events.

MS in LC is something I've yet to accomplish. I plan on making it in Toronto but we will see.

As for this friday I will test my 10 minutes with 2 28kgs kettlebells(orange). My logic so far is this: If I get MSWC numbers with the 2 28kgs then I should be good to go on MS numbers with the 32kgs. :-)

Benchmark with 2 28kg kettlebells since the surgery

2008-08-05T19:27:00.000-07:00

LC 33 reps for 5 minutes. 35 would have been nice which is what I had shot for.

I did 10 one arm jerks each side with 40 kg for the first time. Technique was better then ever!

Funny how that is.

Since May 28th I had an oral surgery.

I'm working LC. I'm not allowed to lift weights heavier then 12 lbs for fear of clenching with kettlebells for the first 6 weeks when finished widening of the jaw. That stage had past this past friday. I looked at the doctor and asked 12lbs? He said the underlying premise is to not clench the jaw.

At about June 28th (1 month later not excluding the surgery on jun 6 to cauterize bleeding), I did One armed LC for 6 minutes or so legs were shaking (65 kg BW) using one 12 kg bell. I know I didn't follow the rule but jaw clenching didn't occur which had been the main point. As for my LC venture I am using 2 24 kgs if Im not using 2 28kgs. Flint Michigan meet was July 24th? I had used 2 24kgs.

Based on what I had been through in the OR I wouldn't have tried any of this if I felt anything. I didn't want to take any chances and go through a disaster.

As for my using kettlebells to recover. its only one persons experience. I tried to run the other day(maybe 5 days ago) and the jarring could be felt in the jaw area. It is still not 100%. I don't have this problem when working with 24 kgs or 28 kgs. All things in moderation though. I'm sure attempting 2 32kgs MIGHT be a problem but at this point I seriously doubt it. I feel much much better having taken it on! Kettlebells for active recovery are where it is at where jogging fails. While I think jogging is important this is what I am dealt at this time. I will slowly add volume to the training as I feel necessary.

Look at common problems people have. With jarring motions, bad knees come to mind. Give kettlebells a shot provided you have proper coaching. Consult a doctor though;)

Flint Michigan

2008-07-31T19:11:00.000-07:00

I just want to say wow. That meet was incredible with all the familiar faces and some of the new ones! I think I saw at least 50 people there. There incredible performances from all around. Ken and Lorraine did a nice job setting it up and it was fun hearing the commentary. I will write more about who was all there and the aftermath and the decision to attend the meet 8 hours before upon hearing it in conversation with Valery on the phone. Great times great times!!!!

What I am able to do. fitness/conditioning

2008-07-25T13:53:00.000-07:00

I can do LC with 2 24 kgs. The doctor said that for two months ( been one month and one week) not to clench when lifting or to stop when feeling pressure. I'm apprehensive to try with 32 kgs. So my thought is to stay with 24 kgs. Even when exhausted I don't strain or clench when doing long cycle.

This is a tidbit for kettlelbell lifting from a wellness standpoint. For someone who has blood pressure or cholesterol or bad knees this concept of fitness with kettlebells for these people is a perfect fit. My feet never leave the ground(minimize impact). I never clench for a submaximal weight.

The amount of tension for a lift is learned through repetition.

The discretion should be based on the ability to do very high reps with light weight in the beginning to get the form down.

I tried to run and felt pressure in the jaw area. Not pain but definite vibration. So I stopped.

From a standpoint of coming back from a surgery kettlebells reigns supreme especially where avoiding trama is concerned. If you go light enough if shouldn't be a problem. I can't run but I can lift 2 24kgs kettlebells. After what I had been through I wouldn't do what I thought was risky. Any problems, I would stop. I want to come back as fast as I can. In my experience that means that I want to come back as safe as I can. I want to get the max benefit for my workouts.

Almost there

2008-07-20T20:21:00.000-07:00

1 more month and then I'll be good for the heavier bells. Almost feel normal but not quite.

Long Cycle is the only lift I do with some some one armed work but it is the all inclusive lift for basics. Throttling back BECAUSE of the bone healing from the upper jaw area has been the hardest thing but also indirectly good because its motivating to want to jump back in. So, the next best thing is to just work with the lighter bells a lot which will help my conditioning.

Even 12 kg is not too light.

It depends on the exercise, the duration and the pace of course:) If I work with one kettlebell or two or 5 minutes 10 minutes 20 minutes or one hour its gonna be difficult. :D I admit, I don't know if I had done over 30 minutes non stop with a kettlebell.

Latest training milestone

2008-07-16T18:36:00.001-07:00

Coming back from 2.5 months off.

2 24kgs LC for 5 minutes for 35 reps. I had 40 in me for an all out effort. Technique felt good, better then before. Technique enables more reps and/or heavier weight. I like progress.

First time using heavier then the 16kgs. I liked it. I can't wait to get back to 32kgs.

This blog is short. Merely a benchmark for this little comeback from nothing. My very first workout was 12kg one arm work. By 6 minutes of a 10 minute set, my legs started to shake. Its what happens when you lay around and do nothing for two months. the mind is somewhat ready, technique is good and the body says WTF? !?!?!?

Its about you, take a deep breath

2008-07-13T08:45:00.000-07:00

To clarify my statements about methodology I think people miss things.

The communication breaks down when you communicate your experience to someone who has no such experience.

In this particular situation going from 12 jerks with 2 24 kgs to 30 jerks with 2 32kgs and then after getting proper guidance 30-70 jerks with 2 32kgs, people discuss without a frame of reference. Its no personal I say because I want YOU to be better. If I didn't, I wouldn't talk at all.

I can understand where they are coming from because I was at that level of kettlebell lifting before. I didn't roll out of bed a Master of Sport level. I also have been exposed to kettlebells before AKC as well.

Getting to the part where its about you!

I passionately make my case about kettlebell methodology and philosophy to those who don't understand.

I want people to improve themselves ultimately with well being. Though I am passionate about a sport, I am also passionate about providing a way to make people well. People who don't give a damn about a sport still need to be well.

People take karate to be fit ie. People dance to be fit etc.

Wasting time is what we try to avoid. Ask yourself about shortcuts to success. There is a reason. The only shortcut is methodology being the best.

But.....

That is only half.

If you look for a shortcut after the fact the result is disappointment.

the other half is work ethic.

Before you run for the hills, I had a terrible work ethic starting out.

I wasn't interested. I was but I didn't like to be the worst. But who cares. Worry about the worst when you are high level(at least MS level).

but I can't tell people enough, try to make the levels before worrying about others. It is worthy.

Some people have a better work ethic then others when they start but like anything else work ethic can be learned and groomed. Transformation takes place on more then just a physical level. When you go from 0 to 70 jerks you'll understand what I am talking about.

Nothing worthy is easy. If it is easy then go to the next level.

Why

2008-07-12T08:34:00.000-07:00

Why do people go to the gym?

- Look good

-- get bigger muscles

-- get leaner muscles

- Get strong

-- lift more weight

- Get endurance

-- Run more distance

- Cross train

-- Combat(popular lately)

--- grappling

--- boxing

--- Kung Fu

Most "average joes" want to get in shape. What they want without realizing it, is a combination of components to fitness: endurance, strength, lean look etc.

Nutrition accomplishes two things that I'm interested in, cosmetic function and performance function. When I do scores of reps with 95% of my bodyweight it becomes necessary to combine these components to feel better so I can perform better.

Since kettlebells can potentially cover a spectrum of almost all aspects of fitness with the exception of the 1 rep max powerlifting, or the marathon running elites, most people (99.99%) will not want to be an elite powerlifter (maybe I'm wrong;)) or an elite marathoner. Most people say to me "I want to run a marathon." I call this a "panic" weight loss plan. Everything else had failed so if I just run a marathon I'l look like the person on the cover of runner's world.

The human body has potential to exude feats but it is capable of work. The energy components are a combination for a human is never truly built for strength or for endurance. It is a complicated machine that requires a balance of these two main components of fitness. Kettlebells alone are a powerful tool that can fit any mold of a strength/endurance combination.

From personal experience, I've never felt more confident about taking on tasks that are non kettlebell related. I need specific practice but certain requirements depending on the activity are not a problem.

And that is the take away. Most people will relate their experiences from before and after.

My advice to those starting out: listen to your coach for guidance and use common sense. Work within your parameters.

and kettlebell lifting again has aspects of strength/endurance together.

I would like to try to someday jerk 70 kg kettlebell on one arm if there is one. I have strength goals and endurance goals outside of kettlebells but my priority is strength/endurance in a sport groomed and perfected for over half a century and for the purpose to make a soldier fit to fight. I want to be ready to fight and can't waste my time.

Today's benchmark

2008-07-09T15:57:00.000-07:00

2 16 kg kettlebells test. 50 reps Long cycle for 5 minutes.

A goal for 1 month is to get this number(50) with 2 24 kgs.

While it is good to shoot for the stars, 50 reps LC with 2 32kgs in 5 minutes while not impossible is virtually an unprecedented level for 70 kg bodyweight.

But a goal before Toronto would be 50 reps LC with 2 28 kgs for 5 minutes. Thats MS level at least.

Simplicity in kettlebells

2008-07-08T19:57:00.000-07:00

This will be the shortest blog I write. There is discussion about technique with the jerk in a few forums. Its not about style. Its about results. How do I get the best results?

Whether its about a few reps

YouTube - Heavy Kettlebells - 200 lb. Kettlebell - 1 arm Jerk

Or a lot of reps

YouTube - Valery Fedorenko 130 Jerks Two 70lb. Kettlebells

And people miss these points:

Where do you get your information?

What is your result?

Recovery

2008-07-07T09:00:00.000-07:00

Short and sweet.

At this point I'm starting a 3 minute session of LC so that I can recover. My conditioning and wellness.

2 16 kg. I haven't done anything as of yet but I will post later. I could be recovering much much faster but have to keep in mind that for the jaw bone to set(two more weeks), I can't throw caution to the wind.

My opinion about changing the women's category. I call it empowerment!

2008-07-02T19:08:00.000-07:00

and Why?

First of all I want to note that I respect all the categories of kettlebellers.

There are categories under the worldkettlebellclub and they coincide with categories.

Titles: Master of Sport means being a Master of Kettlebell Sport, the upper echelon of lifting a kettlebell any style. Master of Sport World Class is the equivalent of a Master that stands out among masters.

In Russia where Kettlebell Sport had been perfected, there is a history of 60 years.

The Category of Women is being altered to increase effectiveness of kettlebell competitions.

And 60 years of history for men demonstrates that based on performance we choose to figure what weight to use, length of time and the exercises performed. Russia needed a way to make its troops the pinnacle of strength endurance mocking other forms of training and had perfected it over 6 decades. They decided 32 kg for men. Up until my surgery had I felt that I truly figured out the best technique but I'll never stop thinking even then. 32 kg doesn't allow for many mistakes if I want to win a world championship. Since the sport for women started much much later, it is still at an earlier stage of development. Master of Sport can mean something different then it would for a man taking into account the gender difference.

A fire fighter can't be differentiated for gender. Special Ops guys can't be differentiated for gender.

Kettlebells we can but it is true that women are more then half as strong as men potentially based on all other factors equal. In my humble opinion, 16 kg is too light.

Russia instituted 24 kg. WKC is using 20 kg. I think the latter is a wiser move. Valery had put enormous amount of consideration into this. When I felt like telling him how hard I worked putting it the 2.5-3 hours of kettlebell lifting per day and have him tell me "its really not that much". When compared to his 7 hours I wake up. I trust him because he has tried it all.

World class women athletes might train 7 hours a day but I doubt it. The only way to know is to take away the mechanical advantage of barely legal reps by using a heavier kettlebell. Two girls who put up the same numbers(when they rep out a very very fast rate) may not be the same person. Change the weights and it may help identify who is better.

You can put me next to Denisov with the right sized kettlebells.

ie 1 minute of jerks with 2 12 kgs and it is questionable who win. And uneducated individual would consider us the same for it. Absurd.

When 20 kg is saturated where women can't move any faster then it is time to consider a higher weight for that given exercise.

Here is the common objection.

People are either intimidated by 20 kg or its heavy for a girls sport.

It is not. Again this is an opinion.

We have to keep in the back of our minds to figure out what constitutes a world class athlete.

When I look at female powerlifters and olympic weight lifters who are twice stronger then me, I don't cut any slack for 44 lbs for a kettlebeller. For someone starting out, competing professional should be out of the question as it is. Master of Sport can be achieved if someone has the drive and the patience. Anyone can do it but for some it is harder then others.

Master of Sport is the beginning of being a professional.

The harsh truth is a professional does something for a living. In this case its lifting kettlebells for reps. For argument's sake, a low level to mid level professional can be Master of Sport.

The title demonstrates professionalism.

44 lbs will eliminate mistakes with 16 kg and drive introspection. For a motivational quote ladies, consider yourselves empowered because the challenge is greater then before.

The harder something is, the more rewarding the accomplishment. I'm excited for you.

Regards

Expanding outside: some records

2008-06-29T15:58:00.000-07:00

What happens outside of kettlebells. What does strength/endurance affect?

Several activities use strength endurance.

- Swimming

- Wrestling

- Fighting(MMA)

- Grappling

- Fire Fighting

In a broad sense how we do with our strength/endurance would affect each one of these activities.

If I did 1000 snatches with 32kg switching the hand every so often, would that be beneficial? I don't know, I haven't tried.

If I could(ability), would I make a good(from that list) with my conditioning. The answer is a yes. No questions asked.

Let me list some Valery Fedorenko's records:

As I professional kettlebeller, he wasn't afraid to try other things: This is different kettlebell weights and different times.

Two Arm Jerk
48kg/106lb — 32 reps in 5 minutes
40kg/88lb — 80 reps in 10 minutes
40kg/88lb — 61 reps 6 minutes
40kg/88lb — 52 reps in 5 minutes
36kg/79lb — 100 reps 10 minutes
36kg/79lb — 60 reps 5 minutes
32kg/70lb — 200 reps in 17 minutes
32kg/70lb — 132 reps in 10 minutes
32kg/70lb — 105 reps in 7 minutes
32kg/70lb — 81 reps in 5 minutes
32kg/70lb — 54 reps in 3 minutes
32kg/70lb — 44 reps in 2 minutes
32kg/70lb — 29 reps in 1 minute
28kg/62lb — 150 reps in 10 minutes
28kg/62lb — 90 reps in 5 minutes
24kg/53lb — 215 reps in 15 minutes
24kg/53lb — 182 reps in 10 minutes
24kg/53lb — 111 reps in 5 minutes

One Arm Jerk
48kg/106lb — 50+50=100 reps in 8 minutes
32kg/70lb — 600 reps in 60 minutes

Two Arm LongCycle
32kg/70 lb — 84 reps in 10 minutes
32kg/70 lb — 52 reps in 5 minutes
32kg/70lb — 37 reps in 3 minutes
24kg/53 lb — 115 reps in 10 minutes
24kg/53lb — 70 reps in 5 minutes

One Arm LongCycle
40kg/88lb — 110 reps in 10 minutes
32kg/70lb — 140 reps in 10 minutes

Snatch
52kg/114lb — 25+25 =50 reps 4 minutes
48kg/106lb — 30+30 =60 reps in 5 minutes
40kg/88lb — 56+56 =112 reps 8 minutes
36kg/79lb — 72+72 =144 reps in 8 minutes
32kg/70lb — 110+110 =220 reps in 10 minutes
32kg/70lb — 92+92 =184 reps in 8 minutes
32kg/70lb — 72+72 =144 reps in 6 minutes
32kg/70lb — 52+52 =104 reps 4 minutes
24kg/53lb — 200+200 = 400 reps in 20 minutes
24kg/53lb — 130+130 =260 reps in 10 minutes

Two Arm Clean
32kg — 81 reps 5 minutes
24kg — 110 reps 5 minutes

Two Arm Press
32kg — 50 reps in 5 minutes
24kg — 100 reps in 10 minutes

Two Arm Bottom Up Press
32kg — 3 reps
24kg — 10 reps

One Arm Press
32kg — 100+100 =200 reps
24kg — 170 reps

One Arm Bottom Up Press
40kg — 2 reps
32kg — 10 reps

Push Press
24kg/53lb — 850 reps in 67 minutes
16kg/35lb — 2006 reps in 145 minutes

Mill Press
16kg/35lb — 700 reps in 30 minutes

Its not about

2008-06-28T07:38:00.000-07:00

Who can get somewhere first.

Some people are motivated by "beating" other people. Its not my first thought about progress.

I have demonstrated Master of Sport level and I'm looking forward.

Its about "Whats next?"

The point that is made; it doesn't stop. What that means is that whoever is first will not be the last. If someone else becomes MSWC or MSIC first I will be there eventually. I will not stop. Though titles are earned, no one can say you didn't do these reps. My interest is bettering myself and I haven't gotten bored.

It wasn't always this way and if someone told me 5 years ago this would have happened they would have ruined it. I would have psyched myself out. When I attempted MS every month, it became a double edged sword. On one hand I had many opportunities and on the other I traveled a great deal throughout the year which became taxing. The good news is, the more you test yourself in different places/situations, the better you become at assessing what you can do "that day" . If something is slightly off, it can mean a significant amount of reps.

In my personal experience, kettlebell competition is the hardest thing I have ever done and it will get harder. I welcome it.

One other thing.

Who you are depends on two very important factors. You can have one or the other and that is good. But its better if you can have both for the best progress.

1. Where you stand with the reps you can perform

and

2. Who your coach is

Very simple

Timeline of my kettlebell experience

2008-06-27T12:45:00.000-07:00

2002

First heard about kettlebells from my friend.

3-4 months snatched 16 reps each hand with 24 kg

2003

Jerked 2 24 kgs 16 reps and snatched 20 reps each side with 24 kg

2004

Jerked 2 24 kgs for 22 reps at 2004 nationals

Snatched 45 reps each hand with 24 kg

2005

In this order

Jerk two 24 kg kettlebells

44 reps

50 reps

72 reps

90 reps

Snatches

70-90 reps each hand with 24 kg

32 kg Jerks

8 jerks with 2 32kgs

10 jerks with 2 32kgs

12 jerks with 2 32kgs

13 jerks with 2 32kgs

14 jerks with 2 32kgs

17 jerks with 2 32kgs

23 jerks with 2 32kgs

25 jerks with 2 32kgs

at Atl 35 jerks with 2 32kgs

at Moscow 28 jerks with 2 32kgs

Snatches

29/29

36/36

38/38

2006

When doing snatches after jerks

35/35

32/30

35/35

40/40

43/44

Her is where I got messed up with technique. I had worked so hard no knowing at what I was doing and drastically trying to change something that set me back

2007

Jerks

56 Jan

56 Feb

56 March

61 April

60 May

37 June or July.

August or Sept 67-68

Nov 66(MS)

Snatches (2007)

November 87 but keep in mind I had changed something and only did minimal to get what I needed.

Jan 2008 100 snatches in 8 minutes.

Competition with a focus of intramural sports

2008-06-26T10:24:00.000-07:00

There are aspects about them that I do not like.

This is perhaps one of the biggest ways to get injured yes. Of course professionals exert themselves the most and develop injury. You are talking elite competition.

I use softball as an example. Office workers and untrained individuals with pot bellies and high blood pressure doing this for "fun".

Another favorite is basketball.

People like to compete, period.

What people don't like is to lose.

If someone knows his level is close to someone elses in a given sport he/she will try most cases. Its not hard to know.

Without sounding too condescending but I have no other way to describe it, people playing Intramurals can be are sorts of people. They become very competitive and unhealthily so. By that I mean mentally. They don't appreciate hard work that goes into practice to be a professional. Should they? I'm not saying that.

But it would behoove them to research a sport before trying it if they become competitive at any level.

The reality is that they don't and this is where injury becomes all too real and all too common. I have heard about people running to first base(all out) and breaking a femur because their body walked very little to get from point A to point B. I have heard of someone that exerted themselves too much in basketball only to drop dead from a heart attack. This false impression of being "Active" is when people run into this. They don't prepare their bodies for a sport.

Remember that I am talking about an ideal situation that may not coincide with reality. A lot of coaches may not be available and knowledge is scarce and people in general are not patient.

There are no standards for strength and conditioning and therefore no standard of fitness when it comes to intramural sports other then who does the best on tryout day. Some intramurals there are and some there are not.

Kettlebell sport can be competitive on many levels which reinforces acquiring a coach. It doesn't have to be VF. But thats a loaded statement:] If I wanted to learn Basketball I prefer Michael Jordan(no brainer). If I wanted to learn about boxing I would learn from Mike Tyson. If I wanted to golf I would like Tiger Woods to be my coach. Are these realistic expectations? Probably not.

If you can get these people to coach at their given sport then thats amazing. With kettlebells you can.

Lifting 32 kgs all the time is professional level. At this stage one should have all the tools of knowledge with which to use.

24 kgs for Masters is also competitive.

16 kg for Juniors.

I'm not keen on 16kg for women ;) but thats ok. 20 kg soon.

Intramural is something less then listed above. The high repetitions occur but with less weight and varying times. The main/key points and philosophy should not be looked over especially for this category. Most people who just want to be fit still/especially need the basics. If I wanted to learn basics for a fitness standpoint in boxing, I would still like an opportunity to ask Mike Tyson. Or ask Tiger Woods about golf. I've seen boxing classes for fitness. Mike Tyson wasn't teaching it.

Motivation/Interest/Adaptation

2008-06-24T08:18:00.000-07:00

Kettlebell Sport (we sometimes refer to fitness sport) Competition requires motivation like anything else.

My second day of consistent training I almost had a mini fever and wondered "how am I going to keep this up?" dreading tomorrow. I was already motivated of course to have considered this.

Kettlebell Sport is a highly individualized sport but those compete understand the suffering it takes to achieve levels. Yes there are considerations for already athletic individuals and those with ideal body types etc.

The bottom line as our results/numbers get higher and higher we tend to notice a few things.

- More motivation occurs with realization of transformation aka adaptation

-- That said, cutting out the foods(that have little to no nutrients per calorie) will aid performance. This is noticed most when we for some reason think its a good idea to eat burger king, Mac Donalds etc. I did that the other day(onion rings from BK). I almost died.

-- People adapt to fast food in that their bodies crave it and processed food/sugars. What tasted good before I can't really eat now(ice cream/soda/cake/candy etc). Now what I didn't have that much I like now. (Fruits/vegetables/sweet potatoes without sugar etc) actually tastes better. This was somewhat gradual but it helps to have recommendations along the way. When I went through this transition I slowly came to ask questions of my own from various sources about what to put in my body to help with performance. I still have yet to learn the ideal combination of nutrition but have come a long way when knowing my body and how it responds to different foods. This correlates to competition when we are faced with less then desirable conditions. This is much more pronounced when we are in better shape.

So when I'm on the platform, I wanted to do 60 reps in LAtvia when I should have tried for 50 not accounting for the travel. In Miami the same thing happened. I started out at 8 reps a minute to get 66 but probably would have been good with 70 had I started out at 7 rpm. Its experience and realizing exactly what can do in that exact moment at that exact place and whether you feel like it or not. Adaption on the spot is an action wrought of experience. The more competitions or public attempts I perform the better I get at learning to perform in almost any condition within reason.

-- Having a pre-workout drink can hinder more then help sometimes. Food especially. The consideration is how long before and what is consumed and how much. 4 oz of tea before is fine but we have this society were we have a drink in our hand all the time. I don't drink water in the 3 hours at the gym and see guys carrying a gallon of water around for a body building routine. Are they wrong? I don't think so. They are trying to make their muscles bigger. Drinking water while working out will do that. Its a different goal with emphasis on muscular hypertrophy and strength.

-- When women do sets of 10 - 20 reps they're bodybuilding as well in some form. They use light weights in the hopes that they tone and are "smaller" looking. The rep range follows the body's reaction. They will gain mass and a little bit of strength.

Getting back to motivation when I realized how quickly(in most difficult activities) how much better we perform from nutrition, we change on many things. You crave the things that are essential to eat instead of just doing it because "its the right thing to do" . That latter reasoning is at times what causes us to quit. I actually get motivated to go to the grocery store and get the healthiest things I can think of so that my numbers go up.

Again, the process is measured in baby steps. I'm interested in many things, technique, training harder(breaking my records), researching about nutrition etc and adapting as I move along. In my experience with this, I can't start out thinking "I'm really motivated to do this!!!" I had to take baby steps and do the right things. As more and more "right things" were implemented, it would speed of the progress and motivation. In turn progress motivates us even more.

So if you are only slightly interested or motivated in the beginning its ok. Consider it healthy skepticism. That is kind of where I was when I did 2 24kg jerks for single digits.

For example about measuring success, "I'm at Rank VI and I am going to make Rank V etc." 1 month later the person is Rank IV. And BTW, for those specialize in other areas of activity, it can sometimes be fun to go back and see what is different in terms of how this progress affected other activities.

Training: Coming back is different the first go around

2008-06-22T11:18:00.000-07:00

My de conditioned workout .

one armed LC for 20 minutes with 12 kg. I used one switch.

105 reps each hand. The gym had been on the warm side and I sweat a little.

I felt tired and though the weight had been light I still felt tired.

It amazes me how easily the "downhill" can occur.

This pattern of returning will be different for the first time

around so those who have the ability to do this with difficulty will have a different pattern/frequency then what I do for the next month. So if you are following along keep in mind that I don't recommend this as a training routine for progress simply because its different.

Ok I wasn't quite finished. In the next few weeks I don't know whats gonna happen. This set felt like (when I was conditioned) what 20-24 kg would have done to me for that amount of reps for that length of time. It is not a direct comparison because after a workout I feel somewhat decent but I felt tired for the remainder of the day. It hits you in all areas. Mental state, physical state etc. I just felt blah.

Technique refinement, the never ending process and what is good technique?

2008-06-20T13:03:00.000-07:00

Ok. This is something that I find fascinating. When I went to Moscow I talked about how the technique was "different" then when I saw VF in San Diego I thought that understood what I thought good technique was. I was wrong.

Looking at VF during his competitive days I saw a similarity to the Moscow competitors that I didn't see in the current VF so I asked "Whats going on?"

As we train ourselves we develop our muscles to being sharper at the activity. For Example, the Jerk tends to have a sharper movement with a competitive athlete(who trains professionally) then someone who trains for fitness or for cross training. They simply have more refinement due to higher levels of training.

I remember one of the certs, VF said the last time he did a set was the cert prior. That said his leg muscles though strong are not what his competition legs were in terms of quality of muscle. Therefore his dip in the jerk would be shorter when he was professional. His legs were stronger.

Take a look at this competitive video

YouTube - Valery Fedorenko 130 Jerks Two 70lb. Kettlebells

Now look at a video here

YouTube - Valery Fedorenko Military Base Demonstration of Jerk

Both techniques are correct but one looks sharper then the other. More refined. That is simply a training effect. I'm stronger therefore need less ROM to initiate the same amount of power for jerk.

When I understood what aspects of technique were important I realized what was correct and what wasn't.

Sometimes something that looks different does not mean that it is wrong. In this case, it simply means the athlete's muscles are more honed to perform the Jerk. It is a crisper or sharper looking movement if you will.

- Proper alignment, proper kettlebell position for safety on the wrist etc

- Where the hand resides in the kettlebells.

- What constitutes a good rep where safety is equally important as performance

- What the main points are assistance exercises are for, ie swings, Jerks etc.

In the beginning it can be overwhelming to learn all these points but the beginners are at an advantage. I've seen this in the hundreds of people I have helped certify and in myself.

It is better to learn it right the first time then to change something. When you work with professional weights(32kg) already it becomes much harder to improve your technique. That is why beginners have the advantage.

In this video of Lauri you have beginners and some others who do decent.

YouTube - AKCkettlebellGirl's Fitness Class

In 2 months their technique will be much improved just based on what I see with Lauri's technique in this video.

YouTube - AKC Cincinasty Snatch Part 1

Lauri had technique issues to work on before but based on this snatch video she has improved to the point where the things that need work are minuscule and while little details make a big difference, she is mostly done with her technique here.

I don't expect overnight experts.

That is why we train. We learn through repetition and coaching hence the title "the never ending process" of learning. Lauri is continuing to learn and already has done well with technique improvement.

I have many witnesses that can vouch that it took me about a year to improve my snatch technique to the point where I felt confident about it. I had to relearn what I was doing and it had been frustrating because I had already worked myself to a certain level.

And while hard work is good, hard work with the best technique is better and 1200+ hours in the gym helped me to understand that. Its why I got stuck at 80 snatches but I'm good now for over 100. And soon when I get better the numbers will go up significantly.

Regards

Coming back from surgery/Working within our parameters

2008-06-19T10:59:00.000-07:00

I will keep this short and sweet.

I tried a one armed long cycle with 12kg for 6 minutes switching hands on the minute with an emphasis on technique.

I did 6 reps per minute for the first 4 minutes and 14 reps per minute on the last two minutes.

It did not feel sufficient for the day.

And since I don't want to push the weight I need to do more reps but I'm impatient and wanted to do 1000 reps in minimum time.

So, on a whim I did 12 kg one armed swings for fun, one switch. It pans out to 500/500 and took approximately 28 minutes.

I can't or should try to lift heavy for about 4 weeks but I can get a good workout with 12 kg. Granted I've been laying around doing nothing for two weeks straight and had lost a quart of blood or more. The low iron count from the blood loss affected my energy level and walking around and interacting became taxing.

As of yesterday I felt normal in that it wasn't.

Its about how you feel and I felt good about this set of 1000 with 12 kg. So the work done was 12000kg in one set.

Sources of inspiration

2008-06-16T20:48:00.001-07:00

I don't want to name drop too too much.

After having been told here and there I was a source of inspiration, I say that the honor was and is mine. They were the inspiration. A truly positive thing. New youngsters like Garrett inspire me with what they could become. The bottom line is to achieve greatness. Andrew Durniat, Steve Cotter, Scott Helsley, Susanna Baxter, David Zink, Lorraine Patton, Catherine Imes have all achieved greatness. The inspire everyone, especially me. I brag about them constantly to people who don't know about kettlebells. I brag about Eric Liford's success story with kettlebells. Jon Hoskins inspires me with his technique perfection. VF goes without saying.

Here is a video of results and cohesive effort. YouTube - IGSF Long Cycle Championship

But what is interesting are the new people who get caught up in the spirit of competition even if it is on the sidelines. Some of them later compete and continue to encourage. Chris Duffy, Philip H, Rebecca and Lauri, Scott Shetler who are all supportive are achieving greatness. Stop and look back to where you were when you started and assess where you are now.

I remember Lauri when she started out and had been frustrated but always tried and tried and tried. That is inspiration. I saw her video recently and her snatches have improved so much. Lots of good things going on. I say this as example of very many coaches who have come a long way.

To me it doesn't matter your level but where you want to go. How fast you get there almost doesn't matter as long as you continue to move. Since VF has provided the method it becomes methodical and with the right elements to decide who you want to be.

These people are driven which indicates that to succeed they all have to lead by example. So in a sense we have a bunch of leaders. Some lead by example, others coach and there are those who do both.

I am saying what I had always been thinking but had been too busy training. Since I'm on the sidelines, its easy to see everyones' progress.

Kettlebell Sport Athletes with different backgrounds

2008-06-15T07:12:00.000-07:00

KETTLEBELL SPORT ATHLETES

I talk about this all the time, the different people with very different backgrounds that come to the competition. Since Strength/Endurance is a spectrum people can put up the same numbers starting at the opposite direction from each other on the strength/endurance spectrum.

To put it simply, some come with more endurance background and some with more strength.

To turn things sideways, technique mastery plays a role but to a point. For Kettlebell Sport 32 kg had been chosen as the weight to use. It affects many in different ways. For some it may seem heavy, so the focus for them would be strength if they have endurance as their forte. The other side of the coin are those who have strength to lift multiple x 32 kg for one rep. Their endurance will need work. No brainer.

I like to put myself next to a few individuals of Team of America. I won't name drop right now but will say that one has more endurance then me. With one armed 32kg/ two armed 24 kg he would beat me I think. With two armed 32kg I would beat him. There are others who would beat me with one armed 40kg that would match me with 2 32kg. Its a game because athletes need to toggle back and forth as they improve. Unfortunately, it would seem that it is all relative.

How do we know what area we need to work on???

Sure in the beginning of our quest to improve our condition we improve by leaps and bounds. For someone who has been involved for a while needs to continue it becomes harder. He/she may need to build strength and endurance together. This is where the health aspect is probably the most important. I need to recover better then before so I can train more volume to improve both strength and endurance together. A high level athlete could be considered high level health(ability to recover faster).

They have to....

Sleep schedule and diet become more and more important. Casual drinking is gone, drinking sodas or sweet drinks are gone. Eating out casually is gone. It depends how far you want to take it. There is no limit because the result based on how many reps is what matters.

I leave on a few questions:

What kind of work capacity would I need to perform 220+ jerks for 10 minutes with 2 24 kgs?(There are people of varying bodyweights who have done this)

What kind of Vo2 max would I have?

What kind of strength would I possess?

Just think about how fast that pace is with 106lbs for that amount of time. Its quite a thing:)

This person has the best technique, the best endurance and plenty of strength.

Regards

Styles and Methods: interpretation of AKC/WKC method

2008-06-14T10:30:00.000-07:00

A. Lifting methodologies and my understanding of them.

When someone demonstrates a lift, what matters are the mechanics of the exercise and how much weight.

Bodybuilding: 7-20 reps with weight. Muscular hypertrophy and strength gain with an emphasis on hypertrophy

Powerlifting: 1-5 reps with weight. Muscular Hypertrophy and strength gain with an an emphasis on strength

Kettlebell lifting(WKC method): 30 reps - beyond with weight. Strength/endurance gain and the emphasis depends on duration(3 min to 3 hours or anywhere in between) from 8kg to 48 kg.

A kettlebell can be used for strength training provided the kettlebell is heavy enough for that rep range. But the best kettlebell lifters can do more reps with heavy kettlebells.

B. The Jerk and energy systems associated

I can use kettlebell for different purposes.

But, let us not confuse variety with results. The higher the intensity and the duration of that intensity determines the work output. Work output is the ultimate goal and work output in a the least amount of time determines an optimal workout. Heavy weights are key if the rep range is enough with increase joint resiliency, endurance(aerobic capacity), anaerobic capacity(mid distance and higher heart rates) and our explosive power(10-20 second bursts). People want variety but variety comes from the concept of bodybuilding. I get to work "all my muscles". With a few lifts I work all my muscles all ready so I've accomplished what "variety" intended to.

How is this accomplished?

I will explain the jerk utilizing three energy systems.
This lift is not cyclic in that these three components(explosive power, anaerobic and aerobic) are all used.

Explaining energy systems and explosive power from the jerk:
I believe that with kettlebell lifting, we can increase the duration of our anaerobic capacity and even explosive power. If I lift 5 reps per minute a lift called the jerk, the majority or most of my energy is aerobic. With 10-20 reps per minute I become more anaerobic.

Most people who had seen a kettlebell before had no concept of how to explode with the legs in the lift known as the jerk when they came to the certification and thats ok. With most of those it is like starting over.

Each time I project the kettlebells overhead the explosive component of the jerk I use a fraction of that explosive power endurance( taking something out of that 10-20 second burst). The range of motion for the vertical component of force is a handful of inches varying on the power of the individual. It may look "soft" because it is fast(the concept of the one inch punch).

The next question is how do we get such speed and power and the answer is practice. I practice the one inch punch concept every time I do a rep. I have to think about it. I have learned to contract and relax so fast that it is automatic. That destroys the misconception that we don't use tension. We do. We use the right amount and you can't see it because it is enough to get the job done. The weight goes up. Of course with max efforts(1 rep) I have to tense like crazy and there are techniques.

Let us not confuse looking strong with being strong.

Mastery of relaxation and tension is key for athletics.

This is why kettlebell lifting for time is NOT mundane or cyclic but mentally taxing as well as physical. I have to explode with the same amount of power for rep 66 as I did for rep one. I can't "Slow down" on the explosive component of the lift or I am a goner.

C. Myths

This concept of style implies a lot of myths about WKC methods that I can explain.

1. More work is being done per rep with the same weight, distance and time
2. It is more explosive because there is more tension involved in the lift.
3. Good technique takes away from conditioning.
4. Density training versus hanging on to the bell.

1. More work with the same weight means unfocused energy which means I train my body to become unathletic. I'm sure there a lot of accomplished athletes who argue the point but read the words of this blog before you respond and think about what they convey. Real life is about efficiency. If I am more efficient then the next guy in the boxing ring and our strength is equal then guess what: I will hit harder. Nothing prepares you more for real life then efficiency of technique. Technique is in everything. 100 reps with 16 kg doesn't measure against 100 reps with 48 kg.

2. If I perform an explosive lift with more tension I get in the way of my power. I slow down because I can not relax. It "looks" harder. I see people in youtube do a set with the half the weight I use and I find myself noting how hard they look like they're exerting when they are working. And even though I feel like sh$# I look like I'm ok and its almost dissappointing at times;) You learn how to deal with hell with a semi clear head.

3. Good technique enables us to potentially do more reps and safe reps. This means I can do more work and thus have my body adapt to be better. If I se a heavy kettlebell I want the technique that has the least likelihood of injury. Heavy weight in any endeavor will by its nature carry more risk.

4. Let me clarify about switching hands, as it has been brought to my attention. I meant to say putting the bell down. I've been informed that in grappling switching hand position occurs. Let me say this. Putting the bell down relieves the body from time under duress. In a UFC fight they are under duress for quite some time.

D. APPLICABILITY
Let me bring up a story about functional strength in use

I don't have technique. Technique would certainly help.

I don't know how credible this kid's story was but he claimed to be a North Carolina state competitor in wrestling. My cousin talked me up and the challenge was on. I am not a good wrestler and worse grappler but it is something I would like to potentially get into at some point in my life. I don't know any submissions so I can't submit someone without hurting them. Wrestling you can hold the person on their back and they give up. This guy put a cradle on me and was very very quick and clinical. A cradle is when he locks hands holding one leg and behind the neck. I simply straightened my leg out of it and wrestled him using brute force and ignorance.

I am not saying that Kettlebell lifting makes you great at wrestling but imagine if someone my size and my level(Master of Sport and beyond in kettlebells) competed in grappling or wrestling. since Russia has hundreds of MS in kettlebells it could be very likely.

I can't take a break during a contact sport or carrying someone from the field to the helicoptor or someone out of a smoke filled house.

Time under tension enhances joint (connective tissue) strength/durability. Time under tension is about the aerobic portion and joint resiliency enhancement of timed sets. Reps of 10 the body tries to body build as an adaptation. But the joints will not be as taxed, strong or resilient compared to an individual who does timed sets with the same weight.

E. Calling us "GS" but what is GS? What does the side effect embody?

"GS" style refers to the technique we use and people who try to validate mistakes in technique say they use both without ever having been to a seminar. Again nothing personal but the key points are being missed in what they consider what they do a "GS" style snatch. People ask questions, some wanting honest answers and others in challenge. For the latter, I am not sure what to say. I am not being personal, only trying to help others avoid the same mistakes I made. These mistakes are technical mistakes and are easy to fix and understand as mistakes with an open mind.

For the record, the original methods in the Russian Military reference WKC methods. WKC is a name but it represents high level athletes.

There is more to methods then variances in body postures. WKC methods(Denisov, Fedorenko, Fugelev, Anasanko). I repeat there is more then body posture variances when it comes to methods.

Regards

Stepping back to step forward

2008-06-14T01:33:00.000-07:00

Well here goes on my first blog:

With this jaw surgery I am set back a few months. It was not fun for the last two weeks to say the very least. In about three weeks I can start stable training to get back to where I was. I predict that it will seem difficult especially at first.

First of all, congratulations to all who competed in Hamburg. As for unfavorable conditions and bad days I've had my share. It sucks. I have to adapt on the spot and "its experience" like VF says. Work with what you got. Well done anyways.

Getting back to stepping forward after having stepped back... I have worked with professional(32kg) kettlebells, with less then optimal technique but it seemed to have "felt" more comfortable but was the very thing holding me back from 60-70 jerks and 80-100 snatches.

This is what Fedorenko said all along and I think because (experience wise) I had more time under the bells then most, I had a problem going back to unlearn and undo bad habits. I didn't have a coach! The year 2007 throughout changed that and part of 2008. Since technique is even better now, I predict more gains. Technique will grant me potential to push myself harder and ultimately make myself better in a strength capacity and endurance capacity. It is not quite one or the other entirely. We as humans don't necessarily function with strength or endurance alone. More for endurance to take a side but I am not a marathon fan. While I respect it, it is too much in my opinion. Work capacity is what we have potential to exude in copious amounts.

And since kettlebell lifting is yet to be researched on many levels, it will be interesting to see how using them to their fullest potential will affect the human body.