7/14/2008 Easy Workout

Military Press / High Pull ladders

• 28kg/62lb kettlebell
• 5 ladders @ 3 rungs each arm
  Total = 30 presses per arm & 30 high pulls per arm

Pistols w/ 20lb weight.
Holding on to a 20lb dumbbell for a counterbalance. Trying to gradually use less and less weight until I can perform body weight pistols without a counter-balance. Pistols a.k.a. 1 legged squat.

• 1 Ladder with 4 rungs per leg
• 3 ladders with 3 rungs per leg

Swings
My hands are still torn up from the USSS Snatch Test so I took it easy this morning on swings.

• 10 hard style swings, throwing the kettlebell for distance on 10th swing.
• Active rest = walking to the kettlebell to start again.
• 8 sets.

I will perform more swings this evening.

07/12/2008: USSS Snatch Test

Starting Tuesday I will be out of town for 1 week and unable to use my kettlebells. One week is plenty of time to heal so I thought Saturday would be a good time to perform the USSS Snatch.

About the USSS Snatch Test...
The U.S. Secret Service Snatch Test is the maximum number of snatches performed in 10-minutes with a 24kg kettlebell. 200 reps or 1 rep every 3 seconds is supposed to be a "respectable" number and 275 is the record. Most people are fairly comfortable around the five minute mark and then things start to get ugly.

I've never performed the USSS Snatch test and this would be my first attempt at the full 10-minutes. In the past I've performed 30 snatches in a minute with little effort, however I'm fully aware that keeping that pace up for more than a minute or two would be a feat in itself.

I took one of my 24kg kettlebells outdoors and decided to perform the snatches in the sand pit (bad idea). I set my interval timer to beep every 30 seconds so I could monitor my pace. I decided to shoot for 200 reps today by performing 10 reps with one arm every 30 seconds.

In the first minute I finished 20 snatches, 10 per arm right at thirty seconds. Very pleased with what I naively thought was a preview of things to come I set the kettlebell down and did not start again until the 1:00 minute mark. I kept this pace up very comfortably for the first 4-5 minutes. Around five minutes I noticed that I was now taking close to 40 seconds to complete 20 snatches allowing myself only 2o seconds rest. Right around the 6th minute mark my "comfort" level changed to discomfort and fatigue became a close friend of mine.

At 7 minutes I was still on pace and had completed 140 reps but I noticed that I was lucky to get 10-15 seconds rest and my calluses were irritated. In my eighth minute I completed my 20 snatches but thought that something was caught between my left hand and the kettlebell's handle... when I looked I discovered that it was a big ball of skin that had torn off below my left middle finger. I took a little too much time looking at my hand then decided to continue.

My rhythm and concentration broken I decided to switch to 5 snatches per arm with as little rest as possible. At 9:00 I had completed 170 reps, but my left hand was finished and I could feel that calluses and skin on my right hand were about ready to tear. I managed to complete 7 more reps with my right arm before the timer went off for a less than satisfying total of 177 snatches. I figured I wasted close to a minute on inspecting my torn skin.... the equivalent of wasting 20 snatches.

I decided that despite taking care of calluses the reason my skin tore was two fold: over gripping and most significantly, sand causing friction between the hand and my skin.

What did I learn:

• My conditioning was ok, but could be better. I need to get back to working on high rep sets of swings.
• My "strategy of performing 10 reps per arm was weak. Next time I perform the test I will achieve 200 reps minimum by completing sets of 15 or more snatches per arm early on and then start tapering off as needed when fatigue sets in finishing up with 5 or so snatches per arm.
• Inspect my calluses between sets
• Focus on a relaxed grip, corkscrew and hook the hand on the descent.
  
  last but not least....
  
• Avoid sand.

I will re-take the USSS Snatch Test within one month's time. In the mean time... I have one week to let my hands heal and plan my kettlebell training around achieving 200+ reps.

Inaccurate Article about Kettlebells

Wednesday evening a friend brought me a cut-out newspaper article by a nationally syndicated columnist entitled "The Diet Detective: Belt, bell aren't surefire fitness bets". At first I was excited to see an article on Kettlebells but to my disappointment this particular article contained several misleading and misinformed statements about the use of kettlebells. As a certified Russian Kettlebell Instructor I feel the need to set the record straight.

"Kettlebells can provide a challenging, effective workout for those who are bored with traditional free weights or simply looking for an alternative"

This statement implies Kettlebells out to be just another trend. Allow me to clarify…
Kettlebells known as Girya in Russian have been around for over 200 years and kettlebell lifting competitions are a Russian national sport. So everyone in America is finally jumping on the 200+year old "trend".

Kettlebells used properly ARE challenging and effective, insanely and often surprisingly so as attested to by Olympians and elite athletes such as Donnie Thompson - World Super Heavyweight Powerlifting Champion, Frank Shamrock – Mixed Martial Arts Champion, Chip Morton - Cincinnati Bengals strength and conditioning coach, Greco-Roman Dr. Dennis Koslowski - Olympic silver medalist and chiropractor, Rhadi Ferguson 2004 Olympic Judo Team… and many, many more.

Kettlebells ARE absolutely effective alternatives to:

1. An entire set of free dumbbells and free weights
   
2. High impact aerobics
   
3. Working out indoors
   

"Kettlebells use a swinging, curvilinear pattern when performed, whereas free weights have a linear pattern,"

Not entirely true. Both Kettlebell and Free-weight lifts can be performed in either a linear or "curvilinear" fashion. Kettlebell lifts and workouts are generally divided into two categories: ballistics and grinds. Grinds are the lifts typically associated with free weights such as squats, deadlifts, presses and so forth. Since there is no bar bumping into your body the kettlebell's shape allows for a greater range of motion during grinds than is possible with bars and because of its' off-center design the kettlebell allows for an even greater range of motion than possible with dumbbells. Besides being able to duplicate free weight lifts while offering a greater range of motion, the unique shape of a kettlebell enhances a lift's difficulty by requiring more stabilization recruiting more muscle, generating more tension and therefore making it possible to develop more strength. Furthermore what the author calls "curvilinear" lifts are referred to by experienced kettlebell lifters as ballistics. Ballistic lifts such a swings are unique to kettlebells giving them yet another edge over free-weights. The shape and size of a kettlebell allows users to safely accelerate the kettlebell on the downswing between your legs. As an added benefit this accelerated downswing allows you to work on the upswing in a plyometric fashion against forces greater than the acceleration of gravity and greater than forces created by a static bar or dumbbell of the same weight... without ever leaving the ground and consequently without the negative effect of impact on your joints. This means more reps and more results, faster.

"Once you figure out the appropriate weight of the kettlebell you need, all the exercises use that one kettlebell. As you get stronger, you simply do additional reps and increase movement speed, says Keating."

Simply adding more reps does not necessarily translate to more strength, any experienced lifter knows this. America's foremost authority on Kettlebell training, Pavel Tsatsouline, recommends owning three different sizes of kettlebells. An average man would start out with a 35lb, 53lb and a 70lb kettlebell. On one hand, it is true that 15 minutes of high speed snatches with even a relatively small weight such as a 35 or 53 lb kettlebell can make even the most highly conditioned athlete hack up a lung. However, kettlebells come in sizes up to 106 lbs for a reason. While experienced Kettlebell lifters can still get amazingly beneficial workouts with light kettlebells they will eventually outgrow a 35lb bell for grinds and either need to move up to advanced lifts, double kettlebell drills or simpler yet, a heavier kettlebell.

"Fiction: Kettlebells will provide you with a better workout than free weights. Actually, kettlebells are simply different from free weights."

Free weights will always be king for super heavy Olympic lifts but kettlebells can duplicate or outperform nearly every other free-weight exercise out there. In fact kettlebell cleans and snatches are arguably superior to the same lifts performed with free weights since they are easier to learn with kettlebells than Olympic weights, much safer on the wrists and have the additional benefits of accelerating safely on the downswing.

Concerns: Kettlebells can be unexpectedly heavy, and since the design adds an additional "unwieldy" component, that can be both helpful and dangerous.

The same "dangerous" feature holds just as true for free weights as is does for kettlebells. All heavy objects held overhead or swung about can be dangerous when used improperly. Remember, kettlebells don't hurt people… people hurt themselves.

"Many of the movements with the kettlebells are done rapidly — thus generating a significant need to control the momentum of the weight," says Ross. And kettlebells can create an excessive challenge to the forearm muscles, putting the wrist at significantly greater risk of injury."

Yes and No.

Ballistic kettlebell lifts such as the swing are done rapidly. Every experienced kettlebell lifter knows better than to try and regain control of wayward kettlebell. Kettlebell lifters are taught to never contend for space with a kettlebell, and it is always best to just let an out of control kettlebell go. Quick feet are happy feet. For this reason it is best to master new kettlebell lifts outdoors where you can drop the kettlebell safely without damaging anything or anyone.

As with any exercise or piece of exercise equipment users face a risk of injury when performing techniques improperly. One cool feature that kettlebells have in common with dumbbells is that users can keep the wrist in a straight and neutral position at all times. In fact, Russian Kettlebell students are taught to always keep their wrists straight with lifting. Another benefit of kettlebell ballistics and special techniques such as towel drills and upside holds is that the grip is severely challenged. This can lead to improved forearm strength which results in greater stability for the wrists during grinds.

"A frequent mistake people make is to compare what it feels like to lift a 25-pound dumbbell overhead to lifting a 25-pound kettlebell. Given the different properties of the two, a far lighter kettlebell should be used,"

This is the one statement the article got entirely correct. While I've built up to much heavier kettlebells I've seen a kettlebell as light as 35lbs humble experienced weight lifters much larger and "stronger" than myself on more than one occasion.


To summarize: Kettlebells are a “trend” that has been around for over 200 years. Many world class athletes, trainers and celebrities have testified to the amazing benefits and efficiency of kettlebell workouts. The unique shape of kettlebells allow users to duplicate every free weight lift possible with dumbbells with the additional benefits of versatility, portability and developing greater grip and core strength. The off-center design of Kettlebells allow users to keep their wrists safe by facilitating neutral wrist positions throughout the entire movement of kettlebell lifts. Furthermore… unique to kettlebells is the ability to safely accelerate the weight on the downswing of ballistic lifts allowing the user to surpass the effectiveness and safety of plyometrics by performing against forces greater than that of gravity without impact on the joints. Finally, stating that Kettlebells are dangerous is unfair since improper use of any kind of exercise equipment especially free-weights can be equally dangerous. At least the author was right about one thing, Kettlebells act differently and feel surprisingly heavier than dumbells and free weights of the same size.

So, take poorly researched articles on kettlebells with a grain of salt. Find a qualified a Kettlebell instructor and discover first hand how Kettlebell training can improve your body and make you a better man or woman today.

Scott Stevens, R.K.C. is a certified Russian Kettlebell Challenge Instructor and experienced martial artists teaching group and private kettlebell lessons at the Southwest YMCA in Omaha, Ne.

Thursday July 10th

Optional/ Variety Day

Long Push Presses
5 sets of 1~2 reps with 32kg/70lb kettlebell

Double Cleans
5 sets of 1~2 double cleans with two 32kg/70lb kettlebells, even eaked out a few double presses while I was at it.

Special Swings
Wrapped a hand towel around the 32kg/70lb kettlebell and did 5 sets of one had swings per arm.
Performed each set until my grip gave out.

Towel/Handle Hold
Wrapped a hand towel around the 32kg/70lb kettlebell handle. Held the kettlebell with one hand until grip gave out and the kettlebell slipped out of hands.
5 times per hand.

Notes:
Ascential E2 Energy drink. I'm hooked on the stuff. Fruit Punch flavored energy drink gives me such a huge boost and tastes awesome, I want to drink it all the time.

New Kettlebell student today wanting to improve his fencing for an upcoming fencing competition. Specifically wanting endurance, explosiveness and agility. Devised a workout plan to fit his needs. Can't wait to try it out.

Wednesday July 9th

Medium Day
Missed my opportunity for a morning workout.
I squeezed in some quick military press ladders during the 15minutes I had free before my 5:00pm class.

Military Press & High Pull Ladders (28kg / 62lbs)
4 ladders of 3
rungs each

Swings:
2 minutes of double cleans and swings with 24kg kbs

Russian Kettlebell: The Martial Art of Strength Training

Having a background in martial arts one of the things I am excited to discover the strong similarities between RKC Hardstyle Kettlebell training and martial art training.

Refining and Mastering the Basics

One feature of hard-style martial arts is the majority of training is spent on mastering and refining the basics, the same is true for RKC training. During high repetitions of relatively simple basic motions revelations and breakthroughs occur in both understanding and technique. These breakthroughs happen by themselves when they are ready and cannot be forced. The more you try to force or rush them they longer they take to occur. Quite often these breakthrough moments teach us a lesson about ourselves.

One technique that I am currently fascinated with is the clean and double clean. Although the clean by itself is a relatively simple movement to learn it is very difficult to master and the feedback is instant. An incorrectly performed clean will bang against your body painfully and audibly while a near perfect clean feels weightless, soft and hardly makes a whisper. As in martial arts practices sometimes your best technique happens naturally when you allow your mind to get out of the way. On more than one occasion I've been concentrating on every aspect of the clean trying to improve upon each rep unsatisfactorily, then somewhere down the road in the middle of who knows what # rep, it happens… an effortless painless clean without hardly a sound of impact. The clean happened all by itself, I just had to get my mind out of the way.

Next…

Part II: Hardstyle - Make training for the event harder than the event itself.

Tuesday July 8th

Variety/Optional Day

Military presses w/ 70lb Kettlebell.
2 ladders of 3 rungs= 24 presses total with the 70lb kettlebell.

Swings w/70lb Kettlebell
Sets of 10~20

Snatches w/70lb Kettlebell
2 sets per arm of 4 snatches each.
= 16 snatches total with the 70lb kettlebell.

Double Windmills

Two each side with two 24kg kettlebells

Note:
A gym member working out with dumbbells introduced himself when he saw me doing snatches with the 70lb red kettlebell. Said he owns a 35lb kettlebell but didn't know how to use it. I demonstrated swings, getups, double cleans, double presses, double front squats, double windmills, one arm flipping, a getup and a snatch. Told him about RKC and that he should enroll in the Kettlebell class, seemed very interested. He was a military man just back from serving looking for a way to stay in shape and achieve functional fitness. I think Kettlebells are just what the Dr. ordered.

Two ladies on treadmills witness my group kettlebell class and seemed interested. They said it looks like it would hurt your back, I said it definitely could if done improperly but that's why I'm there… to make them do it right. Secondly I mentioned that Kettlebells specifically strengthen the back and improve flexibility. I noticed one of them taking a kettlebell flier from the front desk.

Monday July 7th

Light Day Routine:

Warmup

• Pump stretches
  
• Sumo Deadlifts
  
• Swings
  

Clean & Military Press / High Pull Ladders

• 28kg presses: 50 reps total per arm
  
• 28kg high pulls || 24kg dbl high pulls: 50 reps total per arm
  

Cardio: 12 minutes

• 6 minutes of snatches w 24kg,
  
• 6 minutes of dbl cleans with 2x 24kg.
  

I rolled the dice and of course I rolled a pair of sixes meaning I had to perform 12 minutes of ballistics today. Protocol demands snatches for today.

I perform 6 minutes of snatches using a 24kg kettlebell at 50% of all out pace for a total of 15 snatches every minute. I had a timer set to 30 seconds and my goal was to get 15 snatches done with one arm in 30 seconds, rest 30 seconds and then start again with the other arm. In my 6^th minute I felt a callus begin to pinch & tear so I switched from snatches to double cleans with two 24kg Kettlebells. The double cleans were very demanding mentally and physically really getting the heart rate up quickly.

Note:
The double cleans were more demanding cardio wise than snatches or swings. 30 seconds of continuous dbl cleans was very intense… a short term goal is to build up to one solid minute of dbl cleans with two 24kg kettlebells.

Medium Day Workout

Last Night
Optional Day workout:

• Getups with 70lb kettlebell, 2 each side
• Clean & Presses with 70lb kettlebell
  A few sets of 1 rep each arm & 1 set of two reps per arm.
  Although I've done more in the past I'm keeping practice sessions easy & light.

10:00 AM
Private lesson with Tiffany.

• 5 halos ea direction
• 5 Getups ea side
• 30 seconds of double presses > 30 seconds of double front squats > 30 sec rest > repeat 5x
• 30 seconds of plank > 30 seconds of 1 leg maxercist rows (each arm) > 30 sec rest > repeat 5x
• 5 minutes of swings at 80%
  
  Tiffany is developing great technique and displaying excellent core strength and control. I'm officially impressed.

"I am having a blast working out with the Kettlebells and with Scott. Not only
is it fun, it is extremely challenging and I am already seeing results. As
a swimmer, I am finding that I feel more powerful in the water. My ab and back
muscles are getting a great workout and my waist is getting smaller, not to
mention the weight I am losing at a healthy rate. " -Tiffany Finley

11:30 AM
My Workout

• Halos 16kg
• Military Presses & High Pulls (28kg/62lb kettlebell)
• 4 Ladders with 5 rungs each
• Total = 120 presses, 60 each arm & same for high pulls.
• 4 minutes of Double Cleans (2x 24kg/53lb kbs)
• 2 minutes of fast swings with 16kg kb

YMCA Kettlebell Classes Launch July 7th

The Southwest YMCA will be offering group Kettlebell classes starting Monday July 7th. Taught by RKC certified Russian Kettlebell Challenge Instructor.
Various times available.

Classes sold in punch cards, as low as $5.00/class.

Group Class Times
Mon, Wed 7:00 am.
Mon, Wed 8:45 pm.
Tues, Thurs 10:15 am.
Saturday 10:00 am

Free 30-minute introductory lesson Saturday July 5th 9:00 am.
Classes will be held outdoors whenever possible.

Registration Form: Sign-up Online

For more information call the YMCA at 402-334-8487.

Today's Group Class

I had 4 new "victims" today for the 11:00 am group class. We covered swings, getups, clean and presses for the first 20 minutes. We then did a short strength workout consisting of three Clean Press ladders with slingshots, figure-eights and figure eights w/hold for active rest. For the ballistics/quick-lifts one of the victims Angela, rolled the dice and came up with a 3 so we did three minutes of swings.

I was going to end the workout there but conversation lead to them asking to be taught the kettlebell snatch. I showed them the RKC snatch test and demonstrated 28 snatches with one arm using the 24kg KB... then had them drill some high swings, high pulls and finally a few snatches. I showed them the half snatch a devised a brief half-snatch / VO2 max style workout. They loved it. Some witnesses were asking questions and very interested in the workout and I noticed a few more people had signed up for classes up stairs.