Grandma is Victorious!

This morning one of my Kettlebell students, Pat, a 64 yr old grandmother performed 100 kettlebell snatches in 4 minutes and 30 seconds using a 15lb kettlebell. During that time she had an average heart rate of 159 beats per minute and burned 14.86 calories a minute at a work capacity of 11.3 METs setting a new personal best. Now that she has achieved 100 reps in under five minutes she will move up to a heavier weight as she continues her quest to conquer 100 reps with the 12kg or 26lb kettlebell.

The kettlebell snatch involves swinging a single kettlebell backward between your legs, then with a thrust of the hips propelling the kettlebell forward in an elliptical arc into an overhead lockout similar to a victory pose. This is what Pat does and she does it with flair. In fact, upon finishing her final rep she held the kettlebell overhead and triumphantly exclaimed "Victory!"

According to a study in the New England Journal of Medicine a healthy 50 year old female should have a capacity of at least 8.2 METs and a 30 year old female should have a work capacity of at least 10.8 METS.

Based on this information one could say that Pat is in pretty darn good shape cardiovascularly for a 30 year old!

Calculating METsTo calculate METs you will need a heart monitor that counts calories burned and records the duration of your workout session. Perform as many hard swings or snatches as possible in 10 minutes, stopping to rest as necessary to ensure good form and safety. Using the data gathered from your heart rate monitor plug the values for Calories Burned and the Duration of your Workout Session into the following formula: 

METs:
Calories Burned per Hour / Bodyweight in Kilograms
or
[Calories burned ÷ ([Minutes+ (Seconds ÷ 60)] ÷ 60)] ÷ [Your Weight in Lbs÷2.2]

Student Testimonials

I am blessed to have such a great group of people in my Kettlebell classes. Here are some of their testimonials and results.

The Complete Workout
As the Fitness Director for the YMCA, I try out all classes to see what they are like. After 10 minutes of Kettlebell, I was hooked!!! It is an intense cardio and weight lifting workout all rolled into one, and the benefits I felt from it were like nothing else I'd ever experienced in the gym. Scott started personal training me with Kettlebells
and I saw my body transform overnight. I became stronger in all aspects, and I lost body fat at an incredible rate. Allison Knox-Westmeyer - Omaha, NE

I've never sweated so much in my life!!
I was getting bored with the same "old routine". Then I tried the Kettle Bell class with Scott and my work out world was shaken up!! Scott is very patient, and explains everything very well so you understand why your doing what your doing, and what not to do to not hurt yourself. This has been one of the hardest classes I have ever taken, but also one of the most beneficial. If you want to see your body change for the better let Scott help you and show you how.
- Hannah Unger

Grade A instructor!
I got into kettlebells a few months ago and really found that they are the strength tool for me. I set up a meeting with him with the intention of getting a critique on my form and technique as well as getting some help on some advanced techniques, and Scott more than met my expectations - he exceeded them! He is very knowledgable in all areas and has a unique ability to explain things simply and effectively. I've met with other physical trainers before, but Scott is the only one I've ever met who has an acute, in-depth understanding of not only how to do things right, but why to do them right. Scott is a true asset to Omaha's strength training community. Take it from me, you won't merely be impressed, you will be AMAZED! - Aleks Salkin

The Perfect Workout!!
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. At first I was concerned about the weights being too heavy and hurting my back. However, most of the "lifting" is done with the legs and core muscles of the torso. Scott is very meticulous about proper technique and safe lifting form. He is constantly watching the class and correcting posture. As a swimmer, I am finding that I feel more powerful in the water. I find that the kettlebell works the same muscles I use while swimming - so it's a great workout for my days out of the water. The kettlebell workout is a fun,
all-around strengthening/cardiovascular workout for those who are seeking a
challenge and something new. Scott is a very patient, yet motivating instructor
–Tiffany Finley

Great Workout
I was intimidated at first when thinking of taking the kettlebell class. I have a weak neck and lower back so thought this would just make it worse. Not True! I do not feel any pulling or straining in those problem areas and any other areas for that matter. After only a couple of weeks I feel stronger and I'm seeing muscle I didn't even know I had. Scott is a great instructor and motivator! He keeps the pace going so you are constantly challenged. He is very knowledgeable and makes sure you are using the proper technique for maximum benefit. - Deb Aschoff

Intense yet practical, nothing compares to Kettlebell!
I’ve competed in 30 full marathons and hundreds of shorter races and if you ask me, nothing compares to Kettlebell class. The workouts are intense yet practical, sustainable, and repeatable. The cardio benefits of Kettlebell are every bit as kick ass as any workout I’ve ever done and in some aspects superior. In 12 classes I’m obviously stronger and using larger weights, I even feel leaner. As an instructor Scott is excellent. - Jan Brusso

30lbs in 4 months with RKC Kettlebell

“I had hit a plateau in my weight loss program, and couldn’t seem to lose any more weight. I was exercising and participating in a variety of classes. I had heard that weight training would help. I really didn’t enjoy using the weight equipment and had tried Body Pump,but it wasn’t for me. I enjoy cardio type classes like step aerobics and Body Attack. Some of the people in my martial arts classes were using kettlebells. So I decided to give Scott’s kettlebell class a try. I was surprised that the class worked me both with weight training and cardio. I had finally found an all-in-one class that I enjoyed. In 4 months I had dropped an extra 30 pounds. Pounds I was having trouble losing! I also gained an added benefit, my abs, arms and legs were getting toned. 

Scott Stevens’ kettlebell class is the most challenging, intensive,well structured, cardiovascular/strength training class that I have ever participated in. A great all-in-one workout! The knowledge, guidance and quality of training provided by Scott is impressive. He has a way of “torturing” that is actually “fun”! He is the first instructor to actually get me to challenge myself and come back wanting more. Scott’s grueling pace coupled with routines that rotate, challenge and expand are never boring.” 

~Kelly Rushlow Omaha, NE

Kettlebells, Calories, Heart-rate Monitors and the Disgrace of Aerobics

"The Evil Russian" Pavel Tsatsouline has said that Kettlebell training allows you to lose fat without the dishonor of dieting or aerobics.  Marty Gallagher has just posted an excellent article that elaborates on the fat-burning superiority of kettlebell ballistics entitled "Kettlebells, Calories, Heart-rate Monitors and the Disgrace of Aerobics".  In it, Marty explains in simple terms exactly why Pavel's statement is right on. 

"Used intelligently, i.e., for high reps and for an extended exercise periods of time, the uber-simplistic kettlebell becomes the AK-47 of cardio devices.  Factually and mathematically, a properly used kettlebell trumps the aerobic benefit derived from uber-expensive aerobic machines or the pump-and-groove-step-aerobic class." 

Marty Gallagher's success at getting clients to achieve sustainable weight loss and strength gains is legendary. When it comes to achieving lasting physical transformation quickly, safely and effectively there is no equal.  So when Marty speaks about the effectiveness of kettlebell training for cadio, the world would be well advised to listen.

Read the whole article by Marty Gallagher here: http://tiny.cc/KBCardio

Who is Marty Gallagher? 

Mr. Gallagher is a Three-time World Master Powerlifting Champion, Teenage National Olympic Lift Champion. He coached Black's Gym to four National team titles and in 1991 coached the United States squad to victory at the World Powerlifting Championships. Marty's highly-acclaimed 230+ weekly Live Online columns for Washington Post.com created a legion of followers for his Purposefully Primitive Fitness philosophy. Over the last thirty years he has had over 1,000 articles appear in two dozen fitness publications. 

My Life as a Viking

As I've stated before, one of the things that makes the RKC system and school of strength unique is the vast number of strength and conditioning protocols available to it's followers. Not only have these protocols proven to be effective for thousands of people from every walk of life but they have proven effective for Olympians, World Champions, Professional Athletes and Special Forces Operators... people that are already within the top .001% of the world's population as far as strength and fitness go.

One of the most exciting developments to come out of the RKC recently is the Viking Warrior Conditioning program and it's various protocols. VWC was developed by Master RKC Kenneth Jay. Once you go through the first of five VWC protocols you will understand clearly why Mr. Jay earned his nick-name "the Dane of Pain". The title "Viking Warrior Conditioning" was inspired by scientific studies illustrating how the conditioning of ancient Vikings was so superior to modern man that we would be hard pressed to fill even a single Viking ship with enough world class athletes capable of matching the work capacity of these ancient warriors. Kenneth Jay's VWC protocol is so named because it promises to help modern man regain the strength and conditioning of these remarkable men of old.

The first VWC Protocol is simple but vicious. The first step is completing a test that determines your appropriate weight kettlebell and cadence. The second step is to perform 15 seconds of snatches, followed by 15 seconds of rest with the predetermined kettlebell at the predetermined cadence. The workouts are repeated at least once a week until you can complete 40-minutes of snatches in this manner.

To date I have completed the VWC 15:15 protocol with the 35lb kettlebell and have recently moved up to the 24kg/53lb kettlebell. I've been wearing my Polar FT-80 heart rate monitor during my VWC workouts with the 24kg kettlebell. Just this morning I was analyzing the data and I was amazed at how quickly the VWC program delivers measurable results.

15:15 protocol with the 24kg Kettlebell

Session 1
Date: 04/01/2009
Duration: 15 minutes
Avg HR: 164 bpm
Max HR: 176 bpm
Cals/Min/lb of body weight: 0.090

Session 3
Date: 04/08/2009
Duration: 15 minutes
Avg HR: 156 bpm (8 bpm lower than session #1)
Max HR: 174 bpm (2 bpm lower than session #1)
Cals/Min/lb of body weight: 0.067 (lower than session #1)

Notice how much my body adapted within 1 short week. I achieved a lower average heart rate by 8bpm performing the identical workout; same reps, same weight, same amount of rest, same bodyweight, etc... Unfortunately I had to take almost 2 weeks off while I suffered from a severe cold. I've been easing back into my VWC workouts and just this morning I completed 20 minutes with the 24kg.

Session 6
Date: 05/06/2009
Duration: 20 minutes
Avg HR: 153bpm (11 bpm lower than session #1)
Max HR: 174 bpm (2 bpm lower than session #1)
Cals/Min/lb of body weight: 0.085 (lower than session #1)

vs
Session #?
Date: 05/15/2009
Duration: 20.5 minutes
Avg HR: 148bpm (16 bpm lower than session #1, 5 bpm lower than session 6!)
Max HR: 165 bpm (2 bpm lower than session #1, 9 bpm lower than session 6!)

When I achieve 40 minutes with the 24kg ("Like a Viking!") I will re-do the original 15 minute workout and post the resulting data to illustrate the adaptions made since VWC session #1.

The Effectiveness of the RKC System

I recently achieved one of my goals of doing a one arm press with over 1/2 my bodyweight. I currently weigh in at 174lbs, so the kettlebell nearest to 1/2 my bodyweight is the 88lb kettlebell. The problem is, I don't have an 88lb kettlebell. I decided to try to press two kettlebells in the same hand. I hadn't tried this before and I wasn't sure how difficult it would be to hold two kbs in one hand. I started off with baby kettlebells totalling 35, then 53 then 70 lbs (two 35lb kbs). Despite the increased challenge to my grip each attempt seemed relatively easy. Finally I attempted to press the 24kg + the 16kg = 88lbs in one hand and ... up it went.

Now, don't get me wrong, I'm not trying to brag. I realize that in the grand scheme of things there are many RKCs and folks from all walks of life that are stronger than I am. My point in relaying this story is to praise the RKC school of strength. You see, the RKC system is more than a Kettlebell instructor certification it is a system that delivers reproducible results. I have subjected myself willingly to the system and the results keep coming. Here are a few of things I've achieved since I started following the RKC methods in October 2007:

• I've steadily advanced in pressing power by following the "Rite of Passage" and have successly completed 5 ladders of 5 rungs (75 presses) with each arm using the 35lb, 44lb, 53lb, 62lb and 70lb kettlebells.
• I've performed double getups with 2 24kg kettlebells.
• I've upside down pressed the 28kg kettlebell.
• By following the R.O.P. I've successfully prepared for and passed the gruelling 3-day RKC certification.
• By following the Master RKC Kenneth Jay's VO2 max protocol I've achieved 225 reps in ten minutes snatching the 53lb kettlebell.
• I've achieved a resting heart rate in the high 40s.
• I've completed 40minutes of snatching the 35lb kettlebell at 8 reps every 15 seconds.
• I've built up to 25 minutes of snatching the 53lb kettlebell 6 reps every 15 seconds.
• I've dropped from 20% bodyfat to under 10%.
• I've increased my bodyweight from 154 - 174lbs.
• I've successfully one arm pressed over 1/2 my bodyweight.

My students/victims have also acheived some remarkable results:

• 64 old Grandma, Pat L. has improved her bone density and cardio vascular health. She has advanced from doing partial getups with a 5lb kettlebell to full getups with a 20lb kettlebell. She has achieved the recommended work capacity of a 35 yr old female by achieving a score of 11 METs during 10 minutes of snatches.
• 35 yr old Mother, Sridevi has lost weight and gone down three dress sizes.
• 60 yr old Grandfather Jan B., has completed the RKC snatch test in class with a 53lb kettlebell (100 reps in under 5 minutes)
• 37 yr old Harton W. has done away with running and replaced his cardio with kettlebll ballistics. He has finally acheived symmetry on both sides of physique and increase his personal bests in the bench.
• 44 yr old mother Kelly has lost over 30lbs, something she was unable to do despite attending regular yoga, Body Pump and Martial Arts classes.
• 16 yr old Jonathan S. has improved his bench, setting personal bests nearly every week for over a month and finally started putting on muscles mass.

If you want results, try the RKC method of hard-style Kettlebell. If you don't know how, I'll show you. If you don't want to... I'll make you. ;)