Archive for kettlebells
training blog 11/2/08
Posted by: | Commentsall movements done with a pair of 20kgs (44lbs) except for the snatches which were done with a single kettlebell of the same weight
did joint mobility exercises from superjoints before the training session
clean and press 5 reps
rest 30
swings 45secs
rest 30
clean and press 5 reps
rest 30
clean and squat 5 reps
rest 30
clean and press 5 reps
rest 30
renegade rows 10 reps (5 per side alternating sides)
rest 30
clean and press 5 reps
rest 30
snatches 10 reps each side
rest 30
clean and press 5 reps
training notes = Took the kettlebells outside into the fresh air today. The sun felt invigorating even though I was tired and the fresh air is nicer then my basement. I felt a significant amount of tension in my core from the renegade rows and on the clean and squat. Who says you need to do crunches for ripped abs ?!?!?
Eric Moss
training blog 10/23/08
Posted by: | Commentspullup max (just to test it to see where I am) 30
all movements from here done with a 53lb kettlebell
10 bent press (alternating sides)
one handed swings (left side) 15
onehanded swings (right side) 15
one handed swings (left side) 15
one handed swings (right side) 15
one handed swings (left side) 15
one handed swings (right side) 15
one handed swings (left side) 15
one handed swings (right side) 15
training notes = took it somewhat easy today because of the pulllup max plus I have more exercises to film later on. I felt heavy in the beginning of the pullups which worried me but I think it was simply because I haven’t done weighted pullups in awhile. My pullup max is about as high as I could have hoped for. With any luck Zach EvenEsh’s pullup challenge will be mine.
ultimate fighter thoughts 10/23/08
Posted by: | CommentsWARNING THERE ARE SPOILERS
So last night I watched the latest episode of the Ultimate Fighter. As you may have guessed I am a fan of mixed martial arts…in fact its how I got started on fitness was to make myself stronger to make my martial arts better but that is beside the fact. Well last night I saw Junie Browning who has made quite a name for himself for his drunken antics, short temper, and lack of respect for the other members of the house fight against Rolando Delgado who was viewed as the weakest on Nogueira’s team. Everyone expected Junie to squash Delgado. Not sure why. For some reason everyone considers Junie to be awesome but I didn’t see anything that really impressed me. Delgado who is viewed as the weakest was definitely landing more shots. The problem was they looked like they lacked power behind them. So to quote myself
“Some kettlebell training will do him right.”
Now power is a simple equation that goes like this
strength X speed = power
Plus we would want to give him more conditioning so he won’t poop out in the later rounds because had he had higher conditioning he would have won.
For speed I would have him continue the speed work with his boxing coach (anyone else get reminded of Mick from Rocky when they see him?)
For strength I would use
turkish getups
clean and presses
overhead squats
renegade rows
for power and conditioning
swings
snatches
clean and jerks (this one is especially important because they need to be able to keep their hands up when tired)
If Delgado reads this I hope he heeds my words and takes my advice. Then he will get the power behind the punches that would have landed him a victory over the most feared one in his weight class and possibly a contract in the UFC.
training blog 10/22/08
Posted by: | Commentssnatches 40 alternating hands every 5 reps 56lb kettlebell
the following were performed with a 36lb kettlebell
unless indicated no rest
all movements done with left hand
15 single handed swings
5 clean and press
15 single handed swings
5 clean and squat
15 single handed swings
rest 15 seconds
5 turkish getups
rest 15 seconds
15 single handed swings
5 snatches
15 single handed swings
repeated with right hand
training notes = pretty sore in the shoulders and hamstring. I think the shoulders was from clean and jerks. Not sure about hamstrings.
The amount of overhead things should keep my abs ripped since my nutrition is relatively on course. I am on maintenance instead of fat loss.
new snatch requirements starting February
Posted by: | Comments(Taken from the DragonDoor website. They are the ones who administer the RKC.)
Comrades, this February in San Jose the following test goes into effect.
The girevik picks up the kettlebell, swings it back between the legs, and snatches it overhead in one uninterrupted movement to a straight-arm lockout. If you have a medical restriction that prevents you from fully locking out your elbow you must notify your team leader in the beginning of the course. Poor flexibility does NOT qualify as a medical restriction.
After fixing the kettlebell in the top position for one second, the girevik lowers the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder.
The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position.
On each attempt, the judge will announce the repetition number or No count. A repetition is not registered if the student has failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand. The rep will not count if you drop the kettlebell. Three drops will get you disqualified.
You will be given 5min to complete the test.
You are allowed to make as many hand switches as you wish. The sum of both arms is scored.
You are allowed to set the kettlebell down and rest.
You are allowed to make multiple back swings.
Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.
MEN
Kettlebell Snatch Requirements
Weight Class, kg/lbs.Snatches, total L+R
60 / 132 60
90 / 198 80
90+ / 198+ 100
Open Class 24kg Kettlebell
Masters (50 and Over) 20kg Kettlebell
WOMEN
Kettlebell Snatch Requirements
Open Class
Weight Class, kg/lbs.Snatches, total L+R Kettlebell
50 / 110 80 12kg
60 / 132 60 16kg
75 / 165 80 16kg
75+ /165+ 100 16kg
WOMEN
Kettlebell Snatch Requirements
Masters (50 and Over)
Weight Class, kg/lbs.Snatches, total L+R Kettlebell
60 / 132 60 12kg
75 / 165 80 12kg
75+ /165+ 100 12kg
