Wednesday 28 September 2011
Monday 26 September 2011
Monday 26th Sept.
Snatch Training:
A. 24kg Snatch, 10 mins. 48reps L/H (+1), 42 reps R/H (-4).
B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x15reps, 28kg x20 reps / 24kg x25 reps / 20kg x30 reps.
C. Dead Hang. Missed
D. Single hand Swing. Missed.
Review: Warmed up with snatching 16kg for 2 mins. This helped get into the flow quicker. I started with a quicker pace, getting more reps per minute in the first 3 mins. Min's.3-4 slowed down due to forearm fatigue and min 5-5 was horrendous on the grip. Switching to the right hand did was arelief, but I did not find the same pace as in min's 1-3. All minutes were had less reps and the last 90 secs was hell from the grip. Once it's locked round the handle, there seems to be no slackening it. Quite a battle! No hope in achieving a sprint at the end of each hand! After a good rest I was happy to bang out higher numbers in the drop set. I missed the grip training sets (C&D) - too tired and already switched off.
Next Goal: Achieve quicker pace when switching hands. Change the angle of the arm in the drop earlier to prevent fatigue. Achieve 20 secs sprint at end of each arm. Higher reps with heavier weight in Drop Sets. Achieve sets C&D!
Sunday 25 September 2011
Friday 23rd September
Jerk Set and Combat Kettlebells:
2x24kg Jerk, 10 mins, 50 reps. Combat Kettlebells class right after.
Review: Completed the 10 min set without dropping the bells, so happy about that. My focus was on focus, which was ok, but by achieving a full 10 min set, my reps reduced which means pace slowed down. Again, got a groove on later in mins 7-10. Was pretty tough during set, but as soon as they are dropped, I feel completely fine.
Next Goals: Warm up with lighter bells to get the groove quicker. Now the mark is set with 10mins non stop, get the freekin' numbers up! Start sprinting at the end in min 9-10. Remember how "well" I felt at at the end.
Jerk Set and Combat Kettlebells:
2x24kg Jerk, 10 mins, 50 reps. Combat Kettlebells class right after.
Review: Completed the 10 min set without dropping the bells, so happy about that. My focus was on focus, which was ok, but by achieving a full 10 min set, my reps reduced which means pace slowed down. Again, got a groove on later in mins 7-10. Was pretty tough during set, but as soon as they are dropped, I feel completely fine.
Next Goals: Warm up with lighter bells to get the groove quicker. Now the mark is set with 10mins non stop, get the freekin' numbers up! Start sprinting at the end in min 9-10. Remember how "well" I felt at at the end.
Thursday 22 September 2011
Wednesday 21st Sept.
Snatch Training:
A. 24kg Snatch, 10 mins. 47reps L/H, 46 reps R/H.
B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x12reps, 28kg x15 reps / 24kg x20 reps / 20kg x25 reps / 16kg x40 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 35sec on, 10sec off, 15sec on.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.
Review: My first 10 min set with 24kg. Happy I achieved 5 mins per hand. I used chalk for the first time and ended up focusing on grip far more than normal. I did not like it. Pace felt comfortable, technique too. Same as the Jerk, found comfort later in the set. Right forearm felt tender under load. Grip is challeneged more in Snatch, hence the dead hang and swing were harder than yesterday. (lots of funny facial expessions going on! LOL)
Next Goal: No more chalk. Since I know the set is achievable, dedicate my focus on Flow from the start of the set. Achieve 20 secs sprint at end of each arm. Higher reps with heavier weight in Drop Sets.
Snatch Training:
A. 24kg Snatch, 10 mins. 47reps L/H, 46 reps R/H.
B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x12reps, 28kg x15 reps / 24kg x20 reps / 20kg x25 reps / 16kg x40 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 35sec on, 10sec off, 15sec on.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.
Review: My first 10 min set with 24kg. Happy I achieved 5 mins per hand. I used chalk for the first time and ended up focusing on grip far more than normal. I did not like it. Pace felt comfortable, technique too. Same as the Jerk, found comfort later in the set. Right forearm felt tender under load. Grip is challeneged more in Snatch, hence the dead hang and swing were harder than yesterday. (lots of funny facial expessions going on! LOL)
Next Goal: No more chalk. Since I know the set is achievable, dedicate my focus on Flow from the start of the set. Achieve 20 secs sprint at end of each arm. Higher reps with heavier weight in Drop Sets.
Wednesday 21 September 2011
Tuesday 20th Sept.
Jerk Training:
A. 2x24kg Jerk, 10 mins. (6mins work / 1 min recovery (kb's down) / 3mins work = 60reps)
B. Jerk Drop Sets. 2x28kg x12 reps / 2x24kg x15 reps / 2x20kg x20 reps / 2x16kg x25 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 1 min work.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.
Review: My first 10 min set with 24's. Failed at minute 6, but I think its achievable. I found my focus and comfort in minutes 8 & 9 - weird! Definitely had fuel in the tank for mins 8 & 9 for a little sprint.
Next Goal: No recovery until minute 7 at earliest. Get more chest & head into the groove earlier. Higher reps in Drop Sets.
Jerk Training:
A. 2x24kg Jerk, 10 mins. (6mins work / 1 min recovery (kb's down) / 3mins work = 60reps)
B. Jerk Drop Sets. 2x28kg x12 reps / 2x24kg x15 reps / 2x20kg x20 reps / 2x16kg x25 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 1 min work.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.
Review: My first 10 min set with 24's. Failed at minute 6, but I think its achievable. I found my focus and comfort in minutes 8 & 9 - weird! Definitely had fuel in the tank for mins 8 & 9 for a little sprint.
Next Goal: No recovery until minute 7 at earliest. Get more chest & head into the groove earlier. Higher reps in Drop Sets.
September Update
Classes cancelled: I have updated the KBA calendar to show some dates that classes are cancelled between now and Christmas. Please take a minute to have a look. Please note Sat/Sun 25th/26th Sept. are cancelled. http://kettlebellsaberdeen.com/calendar.htm
A' snatchin' and a jerkin': The recent technical sessions covering the Snatch and Jerk have been pretty good. I am sure everyones technique and understanding have improved by dedicated some time to these essential techniques.
Gotta wait to train with Ken, 'ken: Unfortunately, the IKFF CKT weekend in Edinburgh has been postponed until Spring next year.
Looking forward to a Wales-of-a-time: I have decided to attend the 2nd Welsh Kettlebell Competition in October. I have never attended a comp before, so I am equally excited and anxious. I don't expect to do well in the competition, but I intend to go down and challenge myself, make some contacts, discover more about the official organisation and just soak up what will be a very different atmosphere to what I am used to. Happy days!
I will log my training, which is for reference and interest. With only 4 weeks or so to the event, there is little I can change in terms of a dedicated training progression. I will be working on routines, sets and reps based on my own thoughts and some info I have taken from the IKFF members forum. I will keep to a regular routine, but just work on increasing numbers, keeping comfortable and steady technique.
Nothing more but to just crack on!
I intend to blog my journey to the comp, and hopefully give some nice reading about the event itself. Stay tuned!
Gotta wait to train with Ken, 'ken: Unfortunately, the IKFF CKT weekend in Edinburgh has been postponed until Spring next year.
Looking forward to a Wales-of-a-time: I have decided to attend the 2nd Welsh Kettlebell Competition in October. I have never attended a comp before, so I am equally excited and anxious. I don't expect to do well in the competition, but I intend to go down and challenge myself, make some contacts, discover more about the official organisation and just soak up what will be a very different atmosphere to what I am used to. Happy days!
I will log my training, which is for reference and interest. With only 4 weeks or so to the event, there is little I can change in terms of a dedicated training progression. I will be working on routines, sets and reps based on my own thoughts and some info I have taken from the IKFF members forum. I will keep to a regular routine, but just work on increasing numbers, keeping comfortable and steady technique.
Nothing more but to just crack on!
I intend to blog my journey to the comp, and hopefully give some nice reading about the event itself. Stay tuned!
Wednesday 14 September 2011
Attack of the Bells - Review
A few weeks ago I had the great pleasure of hosting a new event in Aberdeen. So far, most people up here have been exposed to only my presentation of kettlebell training. Whether it be the class environment, beginner workshops or 1-2-1's. I travel regularly to Edinburgh to train with guest instructors and friends in the IKFF family.
Rannoch Donald (Simple Strength) and Gerry Higgins (Raw Fitness) are two very good friends and trainers from down that way. We are all equally passionate about kettlebell training and our specialities differ, which is a great thing.
We decided to combine forces and expose Aberdeen to three detailed aspects of KB training, one being familiar material and the other two being perhaps not so familiar...
...Along came Attack of the Bells
Held at the home of the Aberdeen Martial Arts group, the XTS gym was familiar to the locals. Ideal for my athletic session, but interestingly not ideal for Gerry's session - to be explained later.
The 6 hour day was broken into 3 sessions, each delivered by Rannoch, myself and Gerry. Everyone arrived and I made the introductions. It was a pleasure to present Rannoch and Gerry to my friends attending the workshop, and I was excited to get the day going!
Rannoch kicked off with a detailed introduction and got everyone moving. His Resilient Rx program is really interesting, raising awareness of breath work, mobility and body weight basics. We did breathing drills to focus our mind, fun mobility drills to get us moving synchronously within ourselves and of course drilled good fundamentals in bodyweight exercises such as squats and pushups. All in good preparation for our busy day ahead. Ensuring structure was the focus for us in ourselves and when we attack the Bells.
We had a short break and recovered from the blitz of push ups at the end of Rannoch's session. Note to self: Have a question prepared for him next time LOL
I was up next with "Getting Complex". My involvement with kettlebell classes and experience of many different kinds of training and instructors, leads me to blend forms of training. Kettlebell complexes are athletic and challenging. They can also be used as a "reset" between KB rounds. I presented variations to my favourite Compound Complexes, and we drilled them.
I introduced, and then we drilled, double kettlebells. Some people have not had much exposure to double KB's and the handling of them proved challenging let alone the swing, clean and press variations.
Then we combined out new double kettlebell drills with the compound movements from earlier!
I finished by discussing where sport specific training can play its part within kettlebell training sessions.
By now, lunch was calling, so we enjoyed a short rest, refuel and chat.
The final episode of the day was delivered by Gerry. To break us in gently after lunch, Gerry presented use of the Grid. The Grid is a fantastic Foam Roller. Quite a few body niggles were exposed and massaged while Gerry discussed the benefits to regular Grid-work.
Gerry is passionate about lifting heavy s**t. Ask him, he'll say just that! Amongst this heavy s**t is his love of Kettlebell Sport. Gerry gave a nice introduction to the sport, the lifts involved and demos. Here we discovered that the slightly padded flooring was not ideal for the solid foot connection to the floor as we perform the competition lifts. Gerry led us into nice progressions from techniques to challenging lengths of time and repetitions. Pressing, Snatching and Jerking. Combining these into competition-style sets with good technique and focus.
The day seemed to pass in a flash and there was smiles all round as we packed up and headed for a cuppa before Gerry and Rannoch headed for home.
I am thankful to everyone who attended Attack of the Bells and for Rannoch and Gerry making the trip up.
Basics realised, new techniques learned, familiar techniques tweaked, different training methods shared and a few laughs along the way made for an exciting day. I slept well that night!
Edinburgh next I believe! :-)
A few weeks ago I had the great pleasure of hosting a new event in Aberdeen. So far, most people up here have been exposed to only my presentation of kettlebell training. Whether it be the class environment, beginner workshops or 1-2-1's. I travel regularly to Edinburgh to train with guest instructors and friends in the IKFF family.
Rannoch Donald (Simple Strength) and Gerry Higgins (Raw Fitness) are two very good friends and trainers from down that way. We are all equally passionate about kettlebell training and our specialities differ, which is a great thing.
We decided to combine forces and expose Aberdeen to three detailed aspects of KB training, one being familiar material and the other two being perhaps not so familiar...
...Along came Attack of the Bells
Held at the home of the Aberdeen Martial Arts group, the XTS gym was familiar to the locals. Ideal for my athletic session, but interestingly not ideal for Gerry's session - to be explained later.
The 6 hour day was broken into 3 sessions, each delivered by Rannoch, myself and Gerry. Everyone arrived and I made the introductions. It was a pleasure to present Rannoch and Gerry to my friends attending the workshop, and I was excited to get the day going!
Rannoch kicked off with a detailed introduction and got everyone moving. His Resilient Rx program is really interesting, raising awareness of breath work, mobility and body weight basics. We did breathing drills to focus our mind, fun mobility drills to get us moving synchronously within ourselves and of course drilled good fundamentals in bodyweight exercises such as squats and pushups. All in good preparation for our busy day ahead. Ensuring structure was the focus for us in ourselves and when we attack the Bells.
We had a short break and recovered from the blitz of push ups at the end of Rannoch's session. Note to self: Have a question prepared for him next time LOL
I was up next with "Getting Complex". My involvement with kettlebell classes and experience of many different kinds of training and instructors, leads me to blend forms of training. Kettlebell complexes are athletic and challenging. They can also be used as a "reset" between KB rounds. I presented variations to my favourite Compound Complexes, and we drilled them.
I introduced, and then we drilled, double kettlebells. Some people have not had much exposure to double KB's and the handling of them proved challenging let alone the swing, clean and press variations.
Then we combined out new double kettlebell drills with the compound movements from earlier!
I finished by discussing where sport specific training can play its part within kettlebell training sessions.
By now, lunch was calling, so we enjoyed a short rest, refuel and chat.
The final episode of the day was delivered by Gerry. To break us in gently after lunch, Gerry presented use of the Grid. The Grid is a fantastic Foam Roller. Quite a few body niggles were exposed and massaged while Gerry discussed the benefits to regular Grid-work.
Gerry is passionate about lifting heavy s**t. Ask him, he'll say just that! Amongst this heavy s**t is his love of Kettlebell Sport. Gerry gave a nice introduction to the sport, the lifts involved and demos. Here we discovered that the slightly padded flooring was not ideal for the solid foot connection to the floor as we perform the competition lifts. Gerry led us into nice progressions from techniques to challenging lengths of time and repetitions. Pressing, Snatching and Jerking. Combining these into competition-style sets with good technique and focus.
The day seemed to pass in a flash and there was smiles all round as we packed up and headed for a cuppa before Gerry and Rannoch headed for home.
I am thankful to everyone who attended Attack of the Bells and for Rannoch and Gerry making the trip up.
Basics realised, new techniques learned, familiar techniques tweaked, different training methods shared and a few laughs along the way made for an exciting day. I slept well that night!
Edinburgh next I believe! :-)
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