Home training

With 2 and half weeks, or 4 training sessions and 2 trial sessions, to go before the Long Cycle comp, Alan and I are fair going for it in our training.
Tonight's training session was really interesting...

I was keen to go hard and beat my last session (a common goal). I attempted a strong, fast and controlled set with the 24s' (my comp KB weight), similar to how I attacked the Cardiff comp last year. The major focus for succeeding was the breathing cycle. Now, it did work well to begin with and I liked the familiar feeling of concentration from last years comp. But man, it just got heavy! Target was 7 Min's, but the breathing pattern just did not suit the weight at this point in my KB experience. I know it will one day, and that's the cool thing!
So I stopped and started, which in one sense was a failure of the targeted set, but what a great education to gain. I know to work at the breathing pattern I have been using so far and I know exactly what I will do in the comp to vamp it up.
Unfortunately, Alan was working at the same time as me and my stop-starts was influential I believe. He banged out good numbers, but not his best. Alan had a slightly different targeted set, and he still did a top job. I think every session we have had, Alan has enjoyed a new learning point, and its great to discuss these afterwards. Some are things I have experienced, some are new to me too, so we chat and figure stuff out - all the time growing in experience and for the passion of the sport.

Anyway, that was the first 20 Min's or so. From there we demolished our last training session and achieved PB's on everything else we did - Clean and Jerk drop sets, Black Cleans, Raised Dead Lifts, Raised Squats, Floor presses and additional ab work.

This sh*t is getting heavy now, and the forearms, grip and focus takes a beating, so we stopped training at the same time and coached each other instead - this is so valuable at this point in our training for the comp.
I remember last year that although extremely self motivated, I plateaued with reps and focus some weeks into training.
Give me a coach (anyone willing to spend 10mins watching me and encourage me too nip on!) and the numbers and drive soon peaked again.

It could be seen that the opening set was a failure. F**k that, the whole session was probably the best we had so far. We gained education on key things tonight - focus, breathing, coaching, grip, technique etc.
Rock on Friday when we take it to the next level before a trial session at the weekend.

Hey, check out Wolverson's new IKFF KB's!!

Crossing the starting line of 2012.

That's it, we are up and running again! All the classes have been reviewed & refreshed. New classes have been added to the KBA timetable and very nearly, every class has been close to maximum capacity!

My new Level 1 class is an important training session. Firstly, newcomers can come along and gain confidence with their kettlebell skills and fitness levels. I like to review fundamental issues at a pace where it is enjoyable to learn from and also explore.
Equally, experienced kettlebellers can enjoy this class as we can always benefit from visiting the fundamentals as in so much things we do. A fresh eye on things, or a new way something is presented, lets the penny drop for that "Ahhhhh!" moment, and its so healthy to have that.
As well as that, it's perhaps a chance to explore with a heavier kettlebell. The level 1 workout has clear options for progressions: exercises, intensity etc. The key thing here: Optional progressions. If not this week, maybe next week!

My refreshed level 2 classes is for anyone looking for the next level of intensity to their 1 hour workout.
That said, I always stress its "your workout". By the stage your at by coming to a level 2 class, you will already understand you can exercise at a lower intensity that suits you that day. You still get my full attention, and its a desire of the class for everyone to leave satisfied!

AMAG's Combat Athletics continues to develop. We just finished a MMA circuit based set. Within the set was some old school toys - battling ropes, slam balls, dumbbells, medicine balls etc. Since doing this set I have gained some more knowledge from the Training for Warriors weekend I went on. I am looking forward to exploring  this explosive training method after the February Kettlebell Comp training is done. The experience and knowledge gained will be offered directly to AMAG's fighters as part of their strength and conditioning program.
In the current class though we are back on the pads for some conditioning and intensity. Kettlebells and body weight drill are in there too, but its a mentality I am striving for right now. In the coming weeks, the kettlebells and body weight drills will play their important part again. Friday night's at AMAG are very high energy and intense with whats on offer out there, because after this class there is Thai Boxing and Grappling to do!!

My Sunday class at the XTS (AMAG) gym continues to develop too. This is a small but strong group and I enjoy offering some of my personal KB training experiences with them in this class. Recently we have progressed through some awesome timed sets (competition-stylee) as well as some dedicated strength sets, double and single KB style. And of course challenging body weight and kettlebell circuits continue to excite everyone (right?! LOL) and bring them back for more.

Beginner workshops continue to happen, both in 90min and 3 hour form. It's exciting that some enquiries are from complete kettlebell and/or fitness newbies.
It's refreshing that some enquires come in to me from people with a some KB experience and don't feel like they have it down just right.

Finally, the fortnightly KB X-training class started last week at GSC. In this class, non-KB experienced people can join this class and enjoy a circuit-based training session, KBA-style. The KB drills we do are safe and easy to get to grips with.
Last week, I really enjoyed exercising with a nearly full class of familiar and brand new people. I hope it was challenging, as well as very enjoyable to everyone there.

On top of all that, there is a small matter of a kettlebell competition that the training is happening for... but in the fear of sending you to sleep, I will post about that another day.

And there we have it, two weeks into the new year and we have a buzzing and positive start made! Thanks to everyone for their support, feedback and attendance. And thanks to my mate J.B. for the encouragment of the new Winners finish. :-)

TGU Clips

As promised, the TGU reel bumped to the top again for reference...