HardStyle Kettlebell Certified! (HKC)

I’m proud to announce that I have received my first official kettlebell certification, the DragonDoor Hardstyle Kettlebell Certification (HKC). This is my first step on my way to the full Russian Kettlebell Certification (RKC). I feel that the HKC workshop was the perfect way to begin the process.

The HKC Certification is a one day 8 hour hands on graded and tested workshop that covers the basic kettlebell movements consisting of the Swing, the Get-up & the Goblet Squat (more details).

Now Hardstyle Kettlebell Certified!

I recommend this workshop for all kettelbell enthusiasts (instructor or not), as you get the chance to work with some very qualified and experienced instructors, like Mark Reifkind, Master RKC, owner of Giyra Kettlebell Gym in Palo Alto, CA. Find out about the next HKC happening in the SF Bay area here (or other locations)

Checkout my Official HKC Instructor page here.

Swinging away…

The months are melting away as my date with the RKC Challenge approaches. I’m still a good three plus months out, but that can be deceiving, as the challenge is a steep one. My job, I figure, is to build up the strength and endurance from the ground up and that means SWINGS!

The Swing is the foundation for all explosive kettlebell movements. You don’t need to get fancy, just pick up a decent size bell and swing. Where you can really make the training productive, is by playing with the rep range and rest periods.

I’ve got to do 100 snatches total, so swinging in the range of 100+ reps right now is just right. 4 sets of 25 with one minute rests gets my entire posterior chain warmed up and ready to go. Add an extra set, and your lower back wakes up and lets you know if you can continue, or be smart and back off.

On off days from swinging, the Turkish Get-up is king. Technique rules the day rather than brute force for this exercise, though, eventually, you can up the poundages quite nicely, but form over function at this point in my training.

Finally, the Snatch is what is being tested, and high volume with progressively heavier bells seem to be working nicely. 100+ reps divided over multiple sets with aggressive rest periods for now push, but to do overly tax my recovery. They also help my hands, shoulders and back to adjust slowly as well, with little chance for injury.

So far so good. November will solidify my base fitness and strength for the training to come. More later folks!

Fruits of my labor…

So for you people out there who still ask “Why kettlebells?”, lemme tell you what I’ve experienced so far by training exclusively with them for the past several weeks. What I have noticed most is a dramatic increase in my muscular strength & endurance in my posterior chain group and mid/low back muscles.

Now, I’ve done lots of dead lifting, t-bars and plenty of bent rows (the worlds most useless exercise btw), but Kettlebell swings and kettlebell Snatches are the equal of or superior to those exercises in terms of useful functional strength in my opinion.

I can feel the strength developing in power section of my legs, and my lower back feels great! The aforementioned exercises are great for developing muscle mass (top notch), but I think beyond that, not much else in terms of daily useful strength enhancement.

Think of feeling like running up stairs instead of lumbering – that is how I feel! I feel like I have a new “over-drive” that has been installed on my body, and it’s only going to get better, as this training cycle is just beginning!

Now, it is true that I feel much stronger, but the muscle mass curve is not what it is when training with kettlebells as it is when training with free weights bodybuilding style – not even close. But hey, that’s ok, I am writing this blog to tell the truth and keep it real.

Personally, I am not training for mass anymore anyway! I want endurance and power. Endurance and power that I can call on at a moments notice, and kettlebells give me that. I don’t have to lift AND do cardio, I get it all at once!

I’ve also noticed that I’m losing body fat too – though I am not eating strictly, not even close! I eat what I want, I just don’t go overboard, ok, sometimes I do but again, I am not training to have 6% bodyfat – that won’t help me pump out 100 reps in the kettlebell snatch in under 5 minutes will it? No, it won’t.

Have you ever seen the World’s Strongest Man competitors? Most of those guys are far from ripped, but they will out perform any bodybuilder any day of the week and twice on Sundays! They don’t look “ripped”, but they are as strong as they look! Give me real strength, and leave the preening to the pretty boys.

So, this is just a quick report on what I call the fruits of my labors. I am loving it. More to come later kiddies

Gil

Swings and Snatches!

Beginning of week two of RKC KettleBell training. My body tells me to prepare with lots of swings and snatches. I don’t know about you, but my body tells me what to do sometimes!

I know that the RKC Snatch test is 100 reps, so I should start to break my hands, shoulders, legs etc. in on that amount of reps, even if I can’t do them all in a row yet. I’ve decided to break it down to five sets of twenty reps for each exercise, shooting for a one minute rest period between sets. For the swing right now, two-handed swings for 20, for the snatches, 10 reps each side before the rest period.

I grabbed the 44 pounder for the swings and snatches – and surprised myself, as only a few weeks ago, that same bell bell felt pretty heavy. To me that means the VO2 max training is doing it’s job, even if only after one week of compliance, awesome!

I figure I’d better get used to handling heavier bells, even this early on, as the ultimate goal is to handle the 53 pounder. But, before moving to the heavier bell, I will be building on the swing count to 5 sets of 25 with the 44lb bell, with 30-45 second rest max, and twenty reps on the snatch for each side with 30 a second rest period max.

For overall shoulder strength, I’ve decided to focus on the Windmill and Bent Press exercises. I’m pretty strong through regular pressing, so I figure I can use some work on flexibility and stability while building strength, and that’s where these two exercises come in. I’ve reached a personal best in my windmill for both right and left sides by using the 44lb bell, and I feel fairly confident that I might be able to do the 53lb bell…? I will be posting a video of the Windmill with the 44lb bell shortly.

The secret to strong healthy shoulders!

At this juncture in training, the plan is to keep it simple yet intense. I figure I have enough time for 3 good 6 week building phases, followed by a week of recovery for each building phase in between. We’ll see (man proposes, God disposes!), but I feel confident that this will be the plan.

That’s all for now. Keep an eye out for the Windmill video

Gil
ACE/CPT
RKC Candidate in training

RKC Training; Breaking in…

Well week one is in the books and it was quite an experience. I’ve decided that the areas that require the most attention at this point in my training are increasing the strength of my hamstrings, lower back, and beginning a cardiovascular regimen.

The RKC Snatch Test will push your strength, power and cardiovascular endurance to the limit. Swinging a kettlebell will tire you out – fast! The heavier the bell, the faster you will tire, plain and simple. So, how to approach this problem?

I’ve got a good amount of experience on how to peak for performance. But this problem is a little different. A weighted cardio problem that I have never run across before. So, I did what any computer guru/fitness professional would do in this situation; see if he could find the answer on YouTube! Hey, why not benefit from the expertise of others?

What I found was very interesting. Sure enough, there is a video of a trainer who took this test, passed it and posted some tips on what to expect if you are going to take it yourself. He mentioned something that struck me right away: The VO2 Max protocol. My mind raced for a moment, knowing that I had heard about this training method before, specifically, a book that I had purchased but not read yet called Viking Warrior Conditioning by Kenneth Jay, Master RKC.

I instantly went to my personal fitness library, pulled out my copy of VWC, and read it. An eye opener and the written path to establishing the cardiovascular endurance and strength requirement to train, peak for and take the RKC Snatch test. Well, there it was. Only one question remained: Was I man enough to train in this fashion?

I will be honest, it made me pause and think for a minute. I knew after reading the book what I was in store for me, one word – pain, lung searing, muscle tiring pain, and the kind that doesn’t end quickly, but is tested over and over again. I took a deep breathe, pulled out my timer and the kettlebells and decided I would get to work before I changed my mind.

I recommend you purchase and read Viking Warrior Conditioning. There you will find everything you could ever want to know about VO2 max training. After reading it, you will know how to apply it to your training. I am not going to divulge the secrets contained in the text, just know they are there for you should you decide to invest in excellence!

What I can tell you, is that for me, it means a three day a week regimen, aside from my regular strength training. To be honest, it’s about all I can handle right now! But it is challenging and fun. Pushing yourself to the limit is startling – but when you make it, the feeling of accomplishment is tremendous and satisfying.

OK, that’s all for now. I am going to enjoy a restful weekend – I know I’ve earned it!

ItsPersonalPT takes up the RKC Challenge!

Well, I am back. But where have I been? Well, fatherhood has it’s responsibilities and I had to take time to make the adjustment to the new additions. I have been working out regularly though, and the twins have actually made it easier to keep to a schedule of regualr activity.

OK, so I have been active, walking, playing tennis and hitting some iron when possible. In fact, I’ve made some great gains. By gains I mean, I have not put on any extra weight “baby weight”, and have maintained and improved my muscle mass and function. The function part is the intruiging part, as I have been using kettlebells to keep myself up to snuff, but more about that in a minute.

So here I am, realizing that there is going to be plenty of time to workout (all I need at most is an hour a day). And realizing that very soon there would be plenty of time to start website updates again. So, to make things interesting for myself and my readers, I’ve decided to take the RKC Certification challenge and chronicle my journey to and thru it!

What is RKC Certification? It is currently the industry standard in Kettlebell Certification. It is an intensive three day instructional course in proper kettlebell techniques and instruction, by some of the best kettlebell trainers in the game. You learn and refine your technique, and learn how to teach those techniques properly. Then there is the physical exam: 100 reps total in the kettlebell snatch, with a 53lb kettlebell done in 5 minutes or less.

Now, lets look at that again, 100 reps total in the kettlebell snatch with a 53lb bell, in 5 minutes…are they crazy? Or am I, for taking up this challenge?!? At a minimum, that is 20 reps per arm per minute – ever try it even with a 35lb kettlebell? It will smoke you!!!

I believe that refining my technique, and learning teaching techniques is great, and will be fun and challenging, but make no mistake, I know the Snatch test is SERIOUS, and passing this test means that I receive the full RKC Certification – that is my goal and focus!

Well, this test is going to require training – serious training. There is a 25 – 30% fail rate among candidates for the RKC, but yours truly will not be one of them! I have scheduled myself for the exam and course this coming February, 2010 at San Jose State University. So that basically gives me four months to get ready – and that is what my blog will be dedicated to for the same amount of time. I want my readers and clients to experience what it takes to achieve a goal of this magnitude.

The RKC is a valued certification. Just this last go round (Aug. 09), Trainer to Celebrities and Elite athletes, and regular contributor to Muscle & Fitness Magazine, Gunnar Peterson, was in attendance for certification!

What does it mean to be an RKC?

The RKC Code of Conduct
The RKC program is not a just trainer certification program but a school of strength. A school proud of what it stands for: the gold standard of instruction, integrity, and quiet professionalism.

I am an RKC therefore I shall:
Represent my school with honor in my professional and personal life.
Treat my ‘victims’ with respect and tough love.
Carry my strength with modesty. Remember that my job is to teach, not to impress.
Never overstep the boundaries of my expertise and be humble enough to say, “I don’t know.”
Never stop improving my instructor skills and enhancing my own strength.
Conduct myself as a gentleman or a lady in public places, including the Internet. Exhibit restraint, the hallmark of a professional.
Should I violate the code my RKC certificate may be revoked.
Courtesy of DragonDoor.com

RKC Certification - My goal for early 2010!

So why Kettlebells? I believe in kettlebells. I believe in their efficacy. I choose the kettlebell and training with them because they achieve what most trainees hold as the Holy Grail of working out.

Training with Kettlebells will help you:

• Lose fat
• Gain lean muscle
• Increase cardiovascular efficiency
• Execute efficient workouts of any length you desire
• Increase flexibility and stability

Sounds good right? Well folks, i’m here to tell you that Kettlebell training delivers all this and then some – IF you know how to train with them. That’s a big if, because you have to deliver what you promise in my business or you are out of business!

I do have that knowledge for myself, but I want to be sure the way that I relay that information to my clients is as correct and as safe as possible. And that is why I have decided to take the RKC challenge.

The folks at the RKC are a big part of the reason why kettlebell training has gained and continues to gain in popularity among trainers and trainees. I have confidence in their products, having read and studied every kettlebell manual and dvd they have to offer. I know that the RKC Certification will deliver what is promised , all I have to do is be ready.

So I have begun my training. My next article will be about my initial “break-in” workouts (featuring 100% kettlebell training), and my approach to peaking for the 53lb, 100 rep Snatch test.

So stay tuned and enjoy the fact that you aren’t doing this..lol!!!

Gil Flores
ACE/CPT
RKC candidate in training

Workouts on the home front

Wow, the home workouts are coming back! Been a little busy with the babies, but as they begin to get a little more settled in, I have more time and energy for a good workout. You see, life doesn’t happen in a vacuum. Seldom are the elements in perfect alignment, except when you are young and have no responsibilities, but then, you can’t appreciate all the time you have. Having a family doesn’t have to mean your days of being fit and vigorous are over – far from it. If you have the knowledge and desire, anything you want can be yours!

This is the time to sneak in workout!

I have a little inspirational help from a great new book I am reading called “West Coast Bodybuilding Scene – The Golden Era” by Dick Tyler. If you are a fan of old school bodybuilding (we are talking the ’60s thru ’70s) and like behind the scenes lore, then this book is for you. There are numerous anecdotes and stories that detail the muscle men of years gone by. Their antics, adventures and strength feats inspire me to get up and do something!

Can you imagine hanging with these dudes!?!

I have to be aware that I don’t have much more than 45 minutes (my window of opportunity), so I have to maximize what I do, and that means Compound Movements!

Compound Movements: the cornerstone of any functional routine! Room is limited, chest and shoulders need work, so the Standing Barbell Clean and Press is the answer I am looking for. You can load up weight, overload the chest, shoulders and triceps, and warm-up the back and traps as you clean the weight. This is an old school staple, and used to be part of the Olympic lifts, and many of the great champions have built an awesome foundation using this exercise.

Follow the press with Repetition Cleans with the same barbell from the ground or hanging. Great for the neck, traps and upper back musculature (forearms get a great kick too). And if you didn’t get enough from this killer exercise, the boost to the cardio system is huge – try it out and have a bench or bucket handy

Follow that, using the same barbell, with Stiff Leg Deadlift performed Russian Style (look this exercise up, it’s a goodie). That is one great workout.

Yesterday, I did another great workout for the arms featuring the Barbell Curl.

This time performed on the heavy side, using a little “cheating” to serve as butler to the overload. Followed with an uncommon variation on the concentration curl featuring a heavy kettlebell and a deep squat. The Stiff leg deadlift follows again (good strong hamstrings are a must and I am concentrating on them for a time). To end this workout, the Captains of Crush hand grippers give the forearms a much needed blast. 3-4 sets using the trainer for reps and the No. 1 for heavier resistance works just fine today.

There you have my two latest home workouts. They don’t have to be long or fancy, just effective and short. And they certainly are that!

Gil
ACE/CPT

Just Do it! Walk your way to fitness.

Have you been out today? A great workout awaits when you get your ass in gear and take the crew out for the worlds greatest exercise: A walk! That’s right. Simple, effective and best of all, you don’t need any special equipment.

Take the whole crew out every chance you get!

Got a dog? They love to walk! Got kids? I have newborn twins, and they love the fresh air and sunshine! My wife won’t let me go without her, so what excuse do I have? I can stretch, do push-ups, and if there is a local track nearby, they may have dip and pull-up bars as well. I can get any level workout I want, provided I go out and start!

Stretch it out!

Just beginning? 20 minutes should do the trick. Been walking a while? 30 minutes at a brisk pace will do just fine. You can choose a route with hills, flats, whatever you like, hey, it’s your walk! I like lots of distractions, so I choose park areas, that have tennis courts and maybe a playground. I like a medium pace, that last about 30 to 40 minutes. I add some stretching at the halfway point and sometimes some light strength moves.

Take a friend on a nice walk today!

So procrastinate no longer. The benefits of fresh air, sunshine, and cardiovascular improvements are yours, if you want them. Just do it!

Gil Flores
ACE/CPT

Bodybuilding Do’s & Don’ts

If you’ve been reading my web, then you know that I have some issues with bodybuilding training. Funny though, for the longest time, I was a bodybuilder! OK, so after years of mistakes and successes, I have compiled my quick list of bodybuilding do’s and don’ts, along with an explanation of each – Enjoy!

DO: understand that bodybuilding training is a specific aspect of Strength Training, a subset of Olympic Weight Lifting and a specialty that grew out of weightlifting conditioning routines. Understand that your main focus is on building a physique replete with muscle tissue, and specifically for visual effect (function takes a backseat here). A bodybuilder is like a sculptor, building a work of art to be admired visually and this should always remain the focus.

Without Olympic Weightlifting, there would be no bodybuilding!

Don’t: believe all of what you see in the magazines! You see the magazines have to sell issues; plain and simple. If they don’t make the issues interesting, no one will buy them, so they fill them up with pictures of guys heaving tons of iron and write articles about how to “bomb & blitz” your muscles. Interesting? Yes, the road to results; No. This is particularly true if you are not on any sort of pro-hormone therapy or Anabolic Steroid regimen.

All is not what it seems sometimes.

Do: remember to Train Less! That’s right, train less and watch your gains increase and your injuries decrease. Overuse is the number one issue for bodybuilders as far as injuries are concerned. Train too often and your muscles have no chance to recuperate fully, and that includes the important and often overlooked tendon and ligament structures. You should also take a look at how long you are in the gym. If you can’t get it done in one hour, reassess your concentration and focus.

Don’t: train too heavy! For the bodybuilder, amount of weight is secondary to proper form and muscle contraction. Leave your ego at the door and train with relatively moderate weights for most sets. Injuries are usually the result of bad form with too much weight. You are building your body, so build, but don’t annihilate!

Do: remember to balance your training. Another pitfall of bodybuilding is that is can focus too much attention on the muscles that are most visible (Chest, arms, quads), and not balance those muscles out by training the less visible but equally important smaller supporting muscle groups. This can lead to muscular imbalances that can cause stiffness and decreased range of motion, and even injury.

Do: eat right. For a bodybuilder, attaining a low body fat percentage is a huge part of the overall aesthetic appeal. Developed muscles look much better with less body fat. They take on a harder appearance, and the bodybuilder must remember that a tight waistline is key. Become a student of nutrition and the macro and micro nutrients of a clean diet. That is the best way to achieve and maintain low body fat levels.

Learn all you can about nutrition!

Don’t: get stuck just training body parts. Too many bodybuilders look like a collection of parts that don’t belong together. The greats look like everything belongs together, the word most often used to describe them is “Complete”. Remember the muscles of the neck, traps, and the spinal erectors to balance out chest, shoulders and back. Impressive forearms bring finish to great upper arms. Deep, flaring calves balance out the killer quads most bodybuilders possess.

Symmetry, muscle & condition - Reeves & Paris!

Do: study current and past bodybuilding legends. Find the physique that best matches your own. A tall man would not expect to train or look like a shorter fellow, so idolize and emulate someone who most closely matches your body type. Taller guys, Arnold, Dave Draper, Lee Haney etc. Not so tall? No problem, how about Larry Scott, Sergio Oliva, Dorian Yates and Jay Cutler? Study how they live eat and train, it’s and invaluable tool in finding your own way.

Do: remember that being a bodybuilder and competing as a bodybuilder are two different worlds. Competition is not for everyone, and you need not compete to be considered a true bodybuilder (Vic Richards & the Barbarian Brothers proved that). Training for competition can be tough, so be sure to take a good amount of time off after a competition season so you don’t become stale. Arnold was known to take an entire month off after competing, and Ronnie Coleman has taken up to three months off, and come back stronger than ever!

Do: expand your horizons. Always be open to new or old concepts, training methods etc. There is a pearl of wisdom in every piece of information, you just have to know how to dig it out. Read “Beyond Bodybuilding” for fresh new training ideas. Read “The Tao of Jeet Kune Do” for a fantastic philosophy tour de force that applies to all types of training. Read “The Education of a Bodybuilder” to get an idea of how a fledgling sport and it’s brightest star collided and modern bodybuilding was born.

Be sure to hit the books!

Don’t: get into shortcuts. Bodybuilding is one of the most difficult pastimes because it takes so long to see results. Anabolic drugs, OTC Pro-hormones (now illegal as well) and just outlandish substances like Synthol are shortcuts that carry some serious long term side effects.

Bodybuilding is about being an example of health. Drug use to enhance the training process is simply low self esteem disguised as an athlete. A cheater by any other name is still just that. Bodybuilding’s greatest gift is that you learn that hard work equals results. You get exactly what you put into it, and with that comes the respect of your peers. You cannot find that in any needle or vial.

Don't even get started!

These are just some do’s and don’ts. Got any ideas? Leave them in the comments section!

Gil Flores
ACE/CPT

UFC 101 this weekend! (Sat. 8/08/09)

There are gonna be fireworks at UFC 101!

MMA is the ultimate proving ground for physicality and performance oriented fitness. These athletes leave no stone unturned as they reach for the pinnacle of peak performance. It takes a trainer with years of experience and “know how” to help these types of athletes achieve their goals.

A trainers focus must be to help the athlete increase their training learning curve and have them at their peak quickly, efficiently and with an eye on safety (injury prevention).

A good conditioning coach will help you understand:

How to manipulate your VO2max to optimize performance.

What type of strength training really matters in the cage?

What are the best set & rep schemes for an MMA athlete?

Why does sports specific training fall short in combat?

ItsPersonalPT specializes in performance oriented training. We can answer your questions and get you in the shape of your life.