Atlanta Meet

It is always a pleasure to see the familiar faces and meet new ones. Andrew's "worst" set was 138 reps. No American save Valery can get near that as far as I can tell. So his(Andrew's) worst is awesome.

I was most impressed with the Ice Chamber crew. They bring a positive energy to event and their performance in a mere 3 months demonstrated with the 16kgs what they did with the 12kgs prior. Maya, Surya, Heidy, Jessica, Bear and Steve did awesome all setting PRs.

Scott Shetler did a fantastic job setting up the meet and is an all around great source of info. Well done. Chris Duffy congratulations on your PR. You have a good drive for this. Ken and Lorraine a big thanks for helping the event run smoothly.

Lastly, AKC thank you for your involvement and prizes even though I didn't win one;)

More to come and stay tuned for the Arnold in March.

For those in the military stay tuned. There will be a Military Championship Kettlebell meet Nov of 2009 and an Air Force Championship Kettlebell Meet May of 2009 . I will provide details soon.

Cincinnati Certification and perspective

Should be a learning experience. It will be my first certification since pre surgery. I have changed my rack position and it seems to work. I've set small but consistent PRs. I would like to share them. It is what Valery taught me all along. We fall into a rut when what works for us is not best for us but we are too comfortable to change. Valery is a rembrandt of technical knowledge in that he knows at a glance exactly what each of us need to be the best kettlebell lifters.

Old and new records.

10 minutes Old Record(since new technique) : 48
New pending
8 minutes old record:39 (New 42)
6 minutes old record: 34 (New Pending)
5 minutes old record: 29 (New 30)

the 8 minutes record was today.

There are professional kettlebell lifters Russian or otherwise who have consulted Valery for technical advice. Wisely so. In Latvia a 60 kg world champion asked Valery for snatch advice. Puts things in perspective.

From the ground, looking up at 10000 feet and 29000 feet(Mt Everest) look high and blurred in how different their respective altitudes are. But the difference becomes more noticeable when you have reached the peak of the 10000 foot mountain. I went hiking in Yosemite(9900 feet) when one of my friends pointed to the plane way way high saying (If that is roughly 30000 feet then Mt Everest is unbelievable). I am not belittling accomplishment. But it is all relative. Its why numbers(reps) identify who everyone is when it comes to kettlebells.

Competitions coming up fast

www.atlantaironsports.com/events.html

I am told that there will be quite a turnout. It will be good.

Experience

When training for kettlebell competition up to Toronto my failure, I had been recovering from surgery.  Didn't have too too much time to prepare because of the volume issue.  My biggest mistake was not training a 10 minute set prior to.  My longest set up to that time was 6 minutes and it wasn't consistent.  

Experience teaches us how to overcome these obstacles even when out of shape.  Since kettlebell sport is highly mental, there is more difficulty to overcome that.  But not impossible.  I should have.  But this will add to the experience.  Each competitor has unique challenges to face and some common challenges.  

Either way, all but the very greatest forget subtle things when they stop training.  Since my technique is not perfect or wasn't perfect;)  I had to re vamp how to reapply what Valery tried to teach me.  Like I said in the previous blog I adjusted the rack position in the middle of the set for no reason but it stuck and now I feel more comfortable.  I will post a pic or will be in Cincy Nov or Atl(HUGE MEET) in December in case those reading plan to attend.  

Thats the crux of it though, you learn 80% by watching and even trying on the spot with a coach watching, but some of the learning(in some ways the most crucial) is doing the reps and the time in the training hall.  Believe it or not but the "nice" people on igx who enjoy discussions miss that , because there is too much discussion.  Not enough application.  

For those who think you know it all that went to a cert or a seminar or a bunch, well maybe you do!  I have to see your form;)  But going to a cert AKC or otherwise and expecting to know 100% is not realistic.  You have train train train to reinforce what you learned.   That is if you want to be good or knowledgeable.  I think that is the biggest thing why people "hang on" to using a kettlebell "for anything".  You can sell it for results with a shortcut.  "The shortcut to blah blah"  There is no shortcut to results.  

The differences between a Master of Sport and beyond

I'm not a Master of Sport in long cycle yet.  But I am understanding aspects of technique only very recently.   I now understand what Valery meant when he said I was ready for 90 jerks when I was doing 70.  

I can't say that this will be.  But it means the difference between Master of Sport and World Class (achieved fairly).  I remember Denisov telling me that MSIC not being difficult.  I believe that it is possible now to feel that way.   Difficulty comes from a frame of reference.   His frame of reference is different from mine.  I do not have his. MS had been achieved in LC though unofficially I feel that will not go away(the ability to do this).  I can't wait to see what will happen next.  When I started this I didn't rank VII.  That proves that anyone can do this(Master of Sport or beyond).  It comes in steps/levels and mindsets.  See where you end up after the initial training phase and constantly learn.  Don't stop learning.  Valery is an invaluable resource second to none in the kettlebell world. He did 110 snatches each hand with 32 kg at 76 kg BW.   

I did 55 each hand with 32kg at 70 kg.    

He has a champion's talent, frame, coach, discipline, and work ethic.   Though I do not at this point I will keep pursuing it and learning even though I am a "Master".   Discipline and passion can be groomed and it will build on it self in the training hall.   The specifics about what I learned are based on my rack position and my frame and what Valery wanted me to do about 1.5 years ago.  It didn't feel right before at all.   Even when making Master of Sport and beyond my rack position and the ascent of the jerk didn't feel quite right.   Now it does and I am doing what he said.  Let us see.  

The heart rate monitor: working for time and a fitness persective

Ok.  The first object is to consider what happens when we increase intensity and what we are training for.  

I typically burn 100-140 calories with a heart rate monitor but the benefits of fitness in a set( for time) from a physics perspective might be more.  There are two points that come to mind.  

1.  The work done by each rep and multiplied by the number of reps(Kinetic Work)  

2.  The rest of the time in between the reps(potential work)

While the heart rate monitor might be off it bases its calculation on heart rate.  What is interesting is what happens after the set is finished.

This had been done a few times.  I'll use this.  

I had a 5k run in 22.5 minutes

Average Heart Rate 165

Peak 180

I had one 102 reps for 10 minutes with OALC without setting the weight down and switching every minute.  1 32kg bell.  Average HR 175.  Peak 185.

Comparison

With Scenario 1: Burned 390 calories in 22.5 minutes and 160 in 30 minutes following

With Scenario 2: Burned 280 calories in 10 minutes and 250 in 30 minutes following

In this case the HR monitor doesn't know the activities themselves are different.  IT calculates intensity based on an exponential curve of HR approaching higher beats per minute.   Even though the kettlebell workout had been only slightly higher with intensity it made a bigger difference during and especially after the set.  Metabolism becomes increased and stays increased for longer.    Based on a workout, It had been 1200 calories-1600 in the first 90 minutes and who knows as it dropped off during the rest of the day and following day.   The thing I notice is that reps per minute do make a difference.  Weight does not necessarily have an effect in that reps per minute with lighter weights being inversely proportionate make p the difference with a lighter poundage.   The difference might matter more after the activity stops such as a higher HR for longer.  Gotta keep searching.  ;)  Get to work and use the HR monitor to see what is happening.  

Oct 4th! Kettlebell Competition and Toronto and more

For details email me!

Toronto was a wash.  While my performance has increased with shorter sets I didn't have it for 10 minutes.  A thing that trips up some kettlebellers along the way is the mentality of 10 minutes.  If something goes awry then people ask the silent question "whats the point of continuing.?"  10 minutes shouldn't be the issue ever for someone who can do CMS or better.  

Scott Helsley has worked hard and it showed that day.  St. Onge has the drive and could be very good soon(6 months).  Even 3 months perhaps.  

As for me, since Toronto and not an original thought, the volume has increased from 

lifting 6000 lbs a day to 30000lbs.  

Ok, back from work...

The going slower doesn't mean less power, just less frequency of that power.   The body takes longer to recover from each rep so it becomes less frequent.  But 60 reps is more power then 50 reps.  Power-Endurance.  The ability to generate a certain amount of power for a certain number of reps that happens to happen over a certain amount of time.  Training modalities that I read from Girevoysport after 40 blog about Russian methods may or may not be true.  But in the end, a high level athlete doesn't care.  They all do a lot of reps over a considerable amount of time.  Since I had conversed with Denisov though briefly he talked about working for a certain amount of time with the kettlebells.  

Whether its for time or reps, semantics is what it boils down to for reps/time IF they are considerable.  

3 minute milestone

I was happy about my 20 reps long cycle with 2 28kgs in about 10 blog posts back. I completed 20.5 LC reps yesterday with 2 32kgs(21 in 3:02) ;) Big jump. Maybe it is time to tangle with 2 36kgs for 5 minutes.I'll write more.

This past week: California Trip

At Flint Michigan I had a pleasure of meeting Steve and Maya from ICE CHAMBER.  I had been planning a trip to San Francisco to see Yosemite and Alcatraz among a few other sites.  

So, after talking a bit, they welcomed me to do a seminar at ICE chamber.  Pictures pending.  We worked on some technical items for the team:  Maya, Sarah, Eva, Jess, JoJo and Steve.  

They were upbeat bunch and it seemed to help their performance.  they are already great athletes with potential to be greater. 

Steve is a beast:  I seen him do a pullup with a 32kg bell on each foot.  The real thing.  At the end of the seminar I had some fun testing my grip;)  More pics to come.

I had the pleasure shortly after to visit Yosemite (home of the giangantic sequoias).  They were quite a site.  This had been shortly after a visit to Alcatraz.  At Yosemite, I had 32 oz of water for a 14 mile hike in the mountains.  The climb was only a couple of thousand feet but the overall altitude had been 9900 feet at the summit.  I have a friend who planned the trip who kayaks a fair amount.  

He held up for a while before the altitude got to him.   It had been rough;)

Milestone post surgery

I can only guess that perfecting my technique is the reason and being smarter about my body because I have broken my 5 minute LC performance .  My old best was 27 but today it was 29 reps with 2 32kgs.  I didn't even feel dead though it was a 95% effort.  I am still not quite back with volume just yet but it is getting there.  

Training Montage

Post a comment to what motivates you.  Rocky IV was up there.  But I like this one better. 

YouTube - Batman Begins - The Will To Act

To those on igx it shouldn't be a surprise.  To get results, train train train.  The music of this matches the scene perfectly.  

Kettlebells losing their steam?

I think not.  I have often posted on irongarm my thoughts and opinions about kettlebells based on experiences of others including myself.  Bogatirs and GS athletes are the most impressive to me no news.  

How to lift a kettlebell is very simple.  

Simplicity and ease are not necessarily synonymous.  When people understand the concept of how to lift a kettlebell for the right reasons such as safety and performance they are not done.   Hard work is necessary for any results for people be it athletes or just fitness.  

I watched Michael Phelps get his 8th gold medal last night in Beijing.  I know what people will say.  "He is talented".  Yes he is!  But that is not all of it.  He has hard work, he has a coach, he has opportunity.  He does all of things to make him the best possible athlete for him which happens to be a 14 time gold medalist in his career.  No matter who you are you will have to work.  

One true way is not something I really understand.  But there are very rudimentary/fundamental ways to hold a kettlebell and why.  If I hold a kettlebell like a dumbbell I could will cause great injury to myself with a heavier kettlebell.  I think of the 200lb kettlebell or something relatively heavy for someone.  

People who discuss and do so without frame of reference are not there to try to understand.  So when the answer is given, it is "not the right answer" or not the answer they want to hear so the discussion losses steam.  This is the problem when we talk about it but do nothing about it.  We don't like what we hear and don't try to understand it first hand.  Out of everyone I have ever met that got started with kettlebells loved the idea of the rankings.  They havn't been tainted with the mentality of "GS being good for GS." because the market wasn't there yet.   

Non GS

What about one armed LC with 48kg for 10 minutes?  What about 2 hour s of lifting a 32kg bell?   What about 60kg?  Not many people can do this and this is not GS.  Thats the point.  And I'll say this again and again and again, based on that Flint Michigan meet, it seems that kettlebells lifting...for reps is picking up quite a bit.    

I'm excited for all these new kettlebell lifters.  I think they are going to make quite a thing from this!

Congrats to Scott Helsley

I don't have his blog here but will add it soon enough.  He is the leading American in Long Cycle.  In the WKC I've read some pretty big jumps from Gregor.  Scott did Master of Sport performance on long cycle.  Congratulations Scott.  I remember him in Miami having done 38 reps.   I foresee more Master of Sport in men's category on either events.  

MS in LC is something I've yet to accomplish.  I plan on making it in Toronto but we will see. 

 As for this friday I will test my 10 minutes with 2 28kgs kettlebells(orange).   My logic so far is this:  If I get MSWC numbers with the 2 28kgs then I should be good to go on MS numbers with the 32kgs.  :-)  

Benchmark with 2 28kg kettlebells since the surgery

LC 33 reps for 5 minutes.  35 would have been nice which is what I had shot for.  

I did 10 one arm jerks each side with 40 kg for the first time.  Technique was better then ever!

Funny how that is.  

Since May 28th I had an oral surgery.

I'm working LC. I'm not allowed to lift weights heavier then 12 lbs for fear of clenching with kettlebells for the first 6 weeks when finished widening of the jaw.  That stage had past this past friday.  I looked at the doctor and asked 12lbs? He said the underlying premise is to not clench the jaw. 

At about June 28th (1 month later not excluding the surgery on jun 6 to cauterize bleeding), I did One armed LC for 6 minutes or so legs were shaking (65 kg BW) using one 12 kg bell. I know I didn't follow the rule but jaw clenching didn't occur which had been the main point.  As for my LC venture I am using 2 24 kgs if Im not using 2 28kgs. Flint Michigan meet was July 24th? I had used 2 24kgs.

Based on what I had been through in the OR I wouldn't have tried any of this if I felt anything.   I didn't want to take any chances and go through a disaster.  

As for my using kettlebells to recover. its only one persons experience.  I tried to run the other day(maybe 5 days ago) and the jarring could be felt in the jaw area.  It is still not 100%.  I don't have this problem when working with 24 kgs or 28 kgs. All things in moderation though.  I'm sure attempting 2 32kgs MIGHT be a problem but at this point I seriously doubt it. I feel much much better having taken it on!  Kettlebells for active recovery are where it is at where jogging fails.  While I think jogging is important this is what I am dealt at this time.  I will slowly add volume to the training as I feel necessary.  

Look at common problems people have.  With jarring motions, bad knees come to mind.  Give kettlebells a shot provided you have proper coaching.  Consult a doctor though;) 

Flint Michigan

I just want to say wow.   That meet was incredible with all the familiar faces and some of the new ones!  I think I saw at least 50 people there.  There incredible performances from all around.   Ken and Lorraine did a nice job setting it up and it was fun hearing the commentary.  I will write more about who was all there and the aftermath and the decision to attend the meet 8 hours before upon hearing it in  conversation with Valery on the phone.  Great times great times!!!!

What I am able to do. fitness/conditioning

I can do LC with 2 24 kgs.  The doctor said that for two months ( been one month and one week) not to clench when lifting or to stop when feeling pressure.   I'm apprehensive to try with 32 kgs.  So my thought is to stay with 24 kgs.  Even when exhausted I don't strain or clench when doing long cycle.   

This is a tidbit for kettlelbell lifting from a wellness standpoint.  For someone who has blood pressure or cholesterol or bad knees this concept of fitness with kettlebells for these people is a perfect fit.  My feet never leave the ground(minimize impact).  I never clench for a submaximal weight.  

The amount of tension for a lift is learned through repetition.  

The discretion should be based on the ability to do very high reps with light weight in the beginning to get the form down.  

I tried to run and felt pressure in the jaw area.  Not pain but definite vibration.  So I stopped.  

From a standpoint of coming back from a surgery kettlebells reigns supreme especially where avoiding trama is concerned.  If you go light enough if shouldn't be a problem.  I can't run but I can lift 2 24kgs kettlebells.  After what I had been through I wouldn't do what I thought was risky.  Any problems, I would stop.  I want to come back as fast as I can.  In my experience that means that I want to come back as safe as I can.  I want to get the max benefit for my workouts.  

Almost there

1 more month and then I'll be good for the heavier bells.   Almost feel normal but not quite.  

Long Cycle is the only lift I do with some some one armed work but it is the all inclusive lift for basics.   Throttling back BECAUSE of the bone healing from the upper jaw area has been the hardest thing but also indirectly good  because its motivating to want to jump back in.  So, the next best thing is to just work with the lighter bells a lot which will help my conditioning.   

Even 12 kg is not too light.  

It depends on the exercise, the duration and the pace of course:)   If I work with one kettlebell or two or 5 minutes 10 minutes 20 minutes or one hour its gonna be difficult.   :D  I admit, I don't know if I had done over 30 minutes non stop with a kettlebell.  

Latest training milestone

Coming back from 2.5 months off.  

2 24kgs LC for 5 minutes for 35 reps.  I had 40 in me for an all out effort.  Technique felt good, better then before.  Technique enables more reps and/or heavier weight.  I like progress.  

First time using heavier then the 16kgs.  I liked it.  I can't wait to get back to 32kgs.  

This blog is short.  Merely a benchmark for this little comeback from nothing.  My very first workout was 12kg one arm work.  By 6 minutes of a 10 minute set, my legs started to shake.  Its what happens when you lay around and do nothing for two months.  the mind is somewhat ready, technique is good and the body says WTF?  !?!?!?

Its about you, take a deep breath

To clarify my statements about methodology I think people miss things.  

The communication breaks down when you communicate your experience to someone who has no such experience.  

In this particular situation going from 12 jerks with 2 24 kgs to 30 jerks with 2 32kgs and then after getting proper guidance 30-70 jerks with 2 32kgs, people discuss without a frame of reference.  Its no personal I say because I want YOU to be better.  If I didn't, I wouldn't talk at all.  

I can understand where they are coming from because I was at that level of kettlebell lifting before.  I didn't roll out of bed a Master of Sport level.  I also have been exposed to kettlebells before AKC as well.  

Getting to the part where its about you!

I passionately make my case about kettlebell methodology and philosophy to those who don't understand.  

I want people to improve themselves ultimately with well being.  Though I am passionate about a sport, I am also passionate about providing a way to make people well.  People who don't give a damn about a sport still need to be well.  

People take karate to be fit ie.  People dance to be fit etc.  

Wasting time is what we try to avoid.  Ask yourself about shortcuts to success.  There is a reason.  The only shortcut is methodology being the best.  

But.....

That is only half.  

If you look for a shortcut after the fact the result is disappointment.   

the other half is work ethic.  

Before you run for the hills, I had a terrible work ethic starting out.  

I wasn't interested.  I was but I didn't like to be the worst.  But who cares.  Worry about the worst when you are high level(at least MS level).  

but I can't tell people enough, try to make the levels before worrying about others.  It is worthy.  

Some people have a better work ethic then others when they start but like anything else work ethic can be learned and groomed.  Transformation takes place on more then just a physical level.  When you go from 0 to 70 jerks you'll understand what I am talking about.  

Nothing worthy is easy.  If it is easy then go to the next level.   

Why

Why do people go to the gym?

- Look good

  -- get bigger muscles

  -- get leaner muscles

- Get strong

  -- lift more weight

- Get endurance

  -- Run more distance

- Cross train

  -- Combat(popular lately)

      --- grappling

      --- boxing

      --- Kung Fu

Most "average joes"  want to get in shape.  What they want without realizing it, is a combination of components to fitness:  endurance, strength, lean look etc.  

Nutrition accomplishes two things that I'm interested in, cosmetic function and performance function.   When I do scores of reps with 95% of my bodyweight it becomes necessary to combine these components to feel better so I can perform better.  

Since kettlebells can potentially cover a spectrum of almost all aspects of fitness with the exception of the 1 rep max powerlifting, or the marathon running elites, most people (99.99%) will not want to be an elite powerlifter (maybe I'm wrong;)) or an elite marathoner.  Most people say to me "I want to run a marathon."   I call this a "panic" weight loss plan.   Everything else had failed so if I just run a marathon I'l look like the person on the cover of runner's world. 

The human body has potential to exude feats but it is capable of work.  The energy components are a combination for a human is never truly built for strength or for endurance.   It is a complicated machine that requires a balance of these two main components of fitness.   Kettlebells alone are a powerful tool that can fit any mold of a strength/endurance combination.   

From personal experience, I've never felt more confident about taking on tasks that are non kettlebell related.  I need specific practice but certain requirements depending on the activity are not a problem.  

And that is the take away.  Most people will relate their experiences from before and after.  

My advice to those starting out:  listen to your coach for guidance and use common sense.  Work within your parameters.  

and kettlebell lifting again has aspects of strength/endurance together.  

I would like to try to someday jerk 70 kg kettlebell on one arm if there is one.  I have strength goals and endurance goals outside of kettlebells but my priority is strength/endurance in a sport groomed and perfected for over half a century and for the purpose to make a soldier fit to fight.  I want to be ready to fight and can't waste my time.   

Today's benchmark

2 16 kg kettlebells test.  50 reps Long cycle for 5 minutes.

A goal for 1 month is to get this number(50) with 2 24 kgs.  

While it is good to shoot for the stars, 50 reps LC with 2 32kgs in 5 minutes while not impossible is virtually an unprecedented level for 70 kg bodyweight.  

But a goal before Toronto would be 50 reps LC with 2 28 kgs for 5 minutes.  Thats MS level at least.  

Simplicity in kettlebells

This will be the shortest blog I write.  There is discussion about technique with the jerk in a few forums.  Its not about style.  Its about results.  How do I get the best results?  

Whether its about a few reps 

YouTube - Heavy Kettlebells - 200 lb. Kettlebell - 1 arm Jerk

Or a lot of reps

YouTube - Valery Fedorenko 130 Jerks Two 70lb. Kettlebells

And people miss these points:

Where do you get your information?

or 

What is your result?  

Recovery

Short and sweet.

At this point I'm starting a 3 minute session of LC so that I can recover.  My conditioning and wellness.   

2 16 kg.  I haven't done anything as of yet but I will post later.  I could be recovering much much faster but have to keep in mind that for the jaw bone to set(two more weeks),  I can't throw caution to the wind.   

My opinion about changing the women's category. I call it empowerment!

and Why?

First of all I want to note that I respect all the categories of kettlebellers.  

There are categories under the worldkettlebellclub and they coincide with categories.  

Titles:  Master of Sport means being a Master of Kettlebell Sport, the upper echelon of lifting a kettlebell any style.  Master of Sport World Class is the equivalent of a Master that stands out among masters.  

In Russia where Kettlebell Sport had been perfected, there is a history of 60 years.   

The Category of Women is being altered to increase effectiveness of kettlebell competitions.  

And 60 years of history for men demonstrates that based on performance we choose to figure what weight to use, length of time and the exercises performed.  Russia needed a way to make its troops the pinnacle of strength endurance mocking other forms of training and had perfected it over 6 decades.  They decided 32 kg for men.  Up until my surgery had I felt that I truly figured out the best technique but I'll never stop thinking even then.  32 kg doesn't allow for many mistakes if I want to win a world championship.  Since the sport for women started much much later, it is still at an earlier stage of development.  Master of Sport can mean something different then it would for a man taking into account the gender difference.  

A fire fighter can't be differentiated for gender.  Special Ops guys can't be differentiated for gender. 

Kettlebells we can but it is true that women are more then half as strong as men potentially based on all other factors equal.  In my humble opinion, 16 kg is too light.  

Russia instituted 24 kg.  WKC is using 20 kg.  I think the latter is a wiser move.  Valery had put enormous amount of consideration into this.  When I felt like telling him how hard I worked putting it the 2.5-3 hours of kettlebell lifting per day and have him tell me "its really not that much".  When compared to his 7 hours I wake up.   I trust him because he has tried it all.

World class women athletes might train 7 hours a day but I doubt it.  The only way to know is to take away the mechanical advantage of barely legal reps by using a heavier kettlebell.  Two girls who put up the same numbers(when they rep out a very very fast rate) may not be the same person.   Change the weights and it may help identify who is better.  

You can put me next to Denisov with the right sized kettlebells.  

ie 1 minute of jerks with 2 12 kgs and it is questionable who win.  And uneducated individual would consider us the same for it.  Absurd.   

When 20 kg is saturated where women can't move any faster then it is time to consider a higher weight for that given exercise.  

Here is the common objection.  

People are either intimidated by 20 kg or its heavy for a girls sport.  

It is not.   Again this is an opinion.  

We have to keep in the back of our minds to figure out what constitutes a world class athlete.   

When I look at female powerlifters and olympic weight lifters who are twice stronger then me, I don't cut any slack for 44 lbs for a kettlebeller.   For someone starting out, competing professional should be out of the question as it is.   Master of Sport can be achieved if someone has the drive and the patience.  Anyone can do it but for some it is harder then others.   

Master of Sport is the beginning of being a professional.  

The harsh truth is a professional does something for a living.  In this case its lifting kettlebells for reps.   For argument's sake, a low level to mid level professional can be Master of Sport. 

 

The title demonstrates professionalism.  

44 lbs will eliminate mistakes with 16 kg and drive introspection.  For a motivational quote ladies, consider yourselves empowered because the challenge is greater then before.   

The harder something is, the more rewarding the accomplishment.   I'm excited for you.  

Regards

Expanding outside: some records

What happens outside of kettlebells.  What does strength/endurance affect?  

Several activities use strength endurance.

- Swimming

- Wrestling

- Fighting(MMA)

- Grappling

- Fire Fighting

In a broad sense how we do with our strength/endurance would affect each one of these activities.  

If I did 1000 snatches with 32kg switching the hand every so often, would that be beneficial?  I don't know, I haven't tried.  

If I could(ability), would I make a good(from that list) with my conditioning.  The answer is a yes.  No questions asked.  

Let me list some Valery Fedorenko's records:

As I professional kettlebeller, he wasn't afraid to try other things:  This is different kettlebell weights and different times.  

Two Arm Jerk
48kg/106lb — 32 reps in 5 minutes
40kg/88lb — 80 reps in 10 minutes
40kg/88lb — 61 reps 6 minutes
40kg/88lb — 52 reps in 5 minutes
36kg/79lb — 100 reps 10 minutes
36kg/79lb — 60 reps 5 minutes
32kg/70lb — 200 reps in 17 minutes
32kg/70lb — 132 reps in 10 minutes
32kg/70lb — 105 reps in 7 minutes
32kg/70lb — 81 reps in 5 minutes
32kg/70lb — 54 reps in 3 minutes
32kg/70lb — 44 reps in 2 minutes
32kg/70lb — 29 reps in 1 minute
28kg/62lb — 150 reps in 10 minutes
28kg/62lb — 90 reps in 5 minutes
24kg/53lb — 215 reps in 15 minutes
24kg/53lb — 182 reps in 10 minutes
24kg/53lb — 111 reps in 5 minutes

One Arm Jerk
48kg/106lb — 50+50=100 reps in 8 minutes
32kg/70lb — 600 reps in 60 minutes

Two Arm LongCycle
32kg/70 lb — 84 reps in 10 minutes
32kg/70 lb — 52 reps in 5 minutes
32kg/70lb — 37 reps in 3 minutes
24kg/53 lb — 115 reps in 10 minutes
24kg/53lb — 70 reps in 5 minutes

One Arm LongCycle
40kg/88lb — 110 reps in 10 minutes
32kg/70lb — 140 reps in 10 minutes

Snatch
52kg/114lb — 25+25 =50 reps 4 minutes
48kg/106lb — 30+30 =60 reps in 5 minutes
40kg/88lb — 56+56 =112 reps 8 minutes
36kg/79lb — 72+72 =144 reps in 8 minutes
32kg/70lb — 110+110 =220 reps in 10 minutes
32kg/70lb — 92+92 =184 reps in 8 minutes
32kg/70lb — 72+72 =144 reps in 6 minutes
32kg/70lb — 52+52 =104 reps 4 minutes
24kg/53lb — 200+200 = 400 reps in 20 minutes
24kg/53lb — 130+130 =260 reps in 10 minutes

Two Arm Clean
32kg — 81 reps 5 minutes
24kg — 110 reps 5 minutes

Two Arm Press
32kg — 50 reps in 5 minutes
24kg — 100 reps in 10 minutes

Two Arm Bottom Up Press
32kg — 3 reps
24kg — 10 reps

One Arm Press
32kg — 100+100 =200 reps
24kg — 170 reps

One Arm Bottom Up Press
40kg — 2 reps
32kg — 10 reps

Push Press
24kg/53lb — 850 reps in 67 minutes
16kg/35lb — 2006 reps in 145 minutes

Mill Press
16kg/35lb — 700 reps in 30 minutes

Its not about

Who can get somewhere first.  

 Some people are motivated by "beating" other people.  Its not my first thought about progress. 

I have demonstrated Master of Sport level and I'm looking forward.  

Its about "Whats next?"

The point that is made; it doesn't stop.  What that means is that whoever is first will not be the last.  If someone else becomes MSWC or MSIC first I will be there eventually.  I will not stop.  Though titles are earned, no one can say you didn't do these reps.  My interest is bettering myself and I haven't gotten bored.  

It wasn't always this way and if someone told me 5 years ago this would have happened they would have ruined it.  I would have psyched myself out.  When I attempted MS every month, it became a double edged sword.  On one hand I had many opportunities and on the other I traveled a great deal throughout the year which became taxing.  The good news is, the more you test yourself in different places/situations, the better you become at assessing what you can do "that day" .  If something is slightly off, it can mean a significant amount of reps.  

In my personal experience, kettlebell competition is the hardest thing I have ever done and it will get harder.  I welcome it.  

One other thing.  

Who you are depends on two very important factors.  You can have one or the other and that is good.  But its better if you can have both for the best progress.

1.  Where you stand with the reps you can perform

and

2.  Who your coach is 

Very simple

Timeline of my kettlebell experience

2002

First heard about kettlebells from my friend.  

3-4 months snatched 16 reps each hand with 24 kg

2003

Jerked 2 24 kgs 16 reps and snatched 20 reps each side with 24 kg

2004

Jerked 2 24 kgs for 22 reps at 2004 nationals

Snatched 45 reps each hand with 24 kg

2005 

In this order

Jerk two 24 kg kettlebells 

44 reps

50 reps

72 reps

90 reps

Snatches

70-90 reps each hand with 24 kg

32 kg Jerks

8 jerks with 2 32kgs

10 jerks with 2 32kgs

12 jerks with 2 32kgs

13 jerks with 2 32kgs

14 jerks with 2 32kgs

17 jerks with 2 32kgs

23 jerks with 2 32kgs

25 jerks with 2 32kgs

at Atl 35 jerks with 2 32kgs

at Moscow 28 jerks with 2 32kgs

Snatches

29/29 

36/36

38/38

2006

When doing snatches after jerks

35/35

32/30

35/35

40/40

43/44

Her is where I got messed up with technique.  I had worked so hard no knowing at what I was doing and drastically trying to change something that set me back

2007

Jerks

56 Jan

56 Feb

56 March

61 April

60 May

37 June or July.  

August or Sept 67-68

Nov 66(MS)

Snatches (2007)

November 87 but keep in mind I had changed something and only did minimal to get what I needed.

Jan 2008 100 snatches in 8 minutes.  

Competition with a focus of intramural sports

There are aspects about them that I do not like.  

This is perhaps one of the biggest ways to get injured yes.  Of course professionals exert themselves the most and develop injury.  You are talking elite competition.  

I use softball as an example.  Office workers and untrained individuals with pot bellies and high blood pressure doing this for "fun".  

Another favorite is basketball.  

People like to compete, period.  

What people don't like is to lose.  

If someone knows his level is close to someone elses in a given sport he/she will try most cases.  Its not hard to know.

Without sounding too condescending but I have no other way to describe it, people playing Intramurals can be are sorts of people.  They become very competitive and unhealthily so.  By that I mean mentally.   They don't appreciate hard work that goes into practice to be a professional.  Should they?  I'm not saying that.  

But it would behoove them to research a sport before trying it if they become competitive at any level.  

The reality is that they don't and this is where injury becomes all too real and all too common.  I have heard about people running to first base(all out) and breaking a femur because their body walked very little to get from point A to point B.   I have heard of someone that exerted themselves too much in basketball only to drop dead from a heart attack.  This false impression of being "Active" is when people run into this.   They don't prepare their bodies for a sport.  

Remember that I am talking about an ideal situation that may not coincide with reality.  A lot of coaches may not be available and knowledge is scarce and people in general are not patient.  

There are no standards for strength and conditioning and therefore no standard of fitness when it comes to intramural sports other then who does the best on tryout day.   Some intramurals there are and some there are not.  

Kettlebell sport can be competitive on many levels which reinforces acquiring a coach.  It doesn't have to be VF.   But thats a loaded statement:]  If I wanted to learn Basketball I prefer Michael Jordan(no brainer).  If I wanted to learn about boxing I would learn from Mike Tyson.  If I wanted to golf I would like Tiger Woods to be my coach.  Are these realistic expectations?  Probably not.  

If you can get these people to coach at their given sport then thats amazing.  With kettlebells you can.   

Lifting 32 kgs all the time is professional level.  At this stage one should have all the tools of knowledge with which to use.

24 kgs for Masters is also competitive.  

16 kg  for Juniors.

I'm not keen on 16kg for women ;) but thats ok.   20 kg soon. 

Intramural is something less then listed above.   The high repetitions occur but with less weight and varying times.  The main/key points and philosophy should not be looked over especially for this category.  Most people who just want to be fit still/especially need the basics.  If I wanted to learn basics for a fitness standpoint in  boxing, I would still like an opportunity to ask Mike Tyson.  Or ask Tiger Woods about golf.  I've seen boxing classes for fitness.  Mike Tyson wasn't teaching it.  

Motivation/Interest/Adaptation

Kettlebell Sport (we sometimes refer to fitness sport) Competition requires motivation like anything else.  

My second day of consistent training I almost had a mini fever and wondered "how am I going to keep this up?"  dreading tomorrow.  I was already motivated of course to have considered this.  

Kettlebell Sport is a highly individualized sport but those compete understand the suffering it takes to achieve levels.  Yes there are considerations for already athletic individuals and those with ideal body types etc.  

The bottom line as our results/numbers get higher and higher we tend to notice a few things.  

- More motivation occurs with realization of transformation aka adaptation

  -- That said, cutting out the foods(that have little to no nutrients per calorie) will aid performance.   This is noticed most when we for some reason think its a good idea to eat   burger king, Mac Donalds etc.   I did that the other day(onion rings from BK).   I almost died. 

      

  -- People adapt to fast food in that their bodies crave it and processed food/sugars.  What tasted good before I can't really eat now(ice cream/soda/cake/candy etc).  Now what I didn't have that much I like now.  (Fruits/vegetables/sweet potatoes without sugar etc) actually tastes better.   This was somewhat gradual but it helps to have recommendations along the way.  When I went through this transition I slowly came to ask questions of my own from various sources about what to put in my body to help with performance.  I still have yet to learn the ideal combination of nutrition but have come a long way when knowing my body and how it responds to different foods.  This correlates to competition when we are faced with less then desirable conditions.  This is much more pronounced when we are in better shape.  

So when I'm on the platform, I wanted to do 60 reps in LAtvia when I should have tried for 50 not accounting for the travel.  In Miami the same thing happened.  I started out at 8 reps a minute to get 66 but probably would have been good with 70 had I started out at 7 rpm.  Its experience and realizing exactly what can do in that exact moment at that exact place and whether you feel like it or not.  Adaption on the spot is an action wrought of experience.  The more competitions or public attempts I perform the better I get at learning to perform in almost any condition within reason.   

  

  -- Having a pre-workout drink can hinder more then help sometimes.  Food especially.  The consideration is how long before and what is consumed and how much.  4 oz of tea before is fine but we have this society were we have a drink in our hand all the time.  I don't drink water in the 3 hours at the gym and see guys carrying a gallon of water around for a body building routine.  Are they wrong?  I don't think so.  They are trying to make their muscles bigger.   Drinking water while working out will do that.  Its a different goal with emphasis on muscular hypertrophy and strength.  

--  When women do sets of 10 - 20 reps they're bodybuilding as well in some form.  They use light weights in the hopes that they tone and are "smaller" looking.   The rep range follows the body's reaction.  They will gain mass and a little bit of strength.  

Getting back to motivation when I realized how quickly(in most difficult activities) how much better we perform from nutrition, we change on many things.  You crave the things that are essential to eat instead of just doing it because "its the right thing to do" .   That latter reasoning is at times what causes us to quit.  I actually get motivated to go to the grocery store and get the healthiest things I can think of so that my numbers go up.                 

Again, the process is measured in baby steps.  I'm interested in many things, technique, training harder(breaking my records), researching about nutrition etc and adapting as I move along.  In my experience with this, I can't start out thinking "I'm really motivated to do this!!!"  I had to take baby steps and do the right things.  As more and more "right things" were implemented, it would speed of the progress and motivation.  In turn progress motivates us even more.  

So if you are only slightly interested or motivated in the beginning its ok.  Consider it healthy skepticism.  That is kind of where I was when I did 2 24kg jerks for single digits.  

For example about measuring success,  "I'm at Rank VI and I am going to make Rank V etc."  1 month later the person is Rank IV.   And BTW, for those specialize in other areas of activity, it can sometimes be fun to go back and see what is different in terms of how this progress affected other activities.   

Training: Coming back is different the first go around

My de conditioned workout .

one armed LC for 20 minutes with 12 kg.  I used one switch.  

105 reps each hand.  The gym had been on the warm side and I sweat a little.  

I felt tired and though the weight had been light I still felt tired. 

It amazes me how easily the "downhill" can occur.  

This pattern of returning will be different for the first time 

around so those who have the ability to do this with difficulty will have a different pattern/frequency then what I do for the next month.  So if you are following along keep in mind that I don't recommend this as a training routine for progress simply because its different. 

Ok I wasn't quite finished.   In the next few weeks I don't know whats gonna happen.  This set felt like (when I was conditioned) what 20-24 kg would have done to me for that amount of reps for that length of time.  It is not a direct comparison because after a workout I feel somewhat decent but I felt tired for the remainder of the day.  It hits you in all areas.  Mental state, physical state etc.  I just felt blah.  

Technique refinement, the never ending process and what is good technique?

Ok.  This is something that I find fascinating.  When I went to Moscow I talked about how the technique was "different"  then when I saw VF in San Diego I thought that understood what I thought good technique was.  I was wrong.  

Looking at VF during his competitive days I saw a similarity to the Moscow competitors that I didn't see in the current VF so I asked "Whats going on?"  

As we train ourselves we develop our muscles to being sharper at the activity.  For Example, the Jerk tends to have a sharper movement with a competitive athlete(who trains professionally) then someone who trains for fitness or for cross training.  They simply have more refinement due to higher levels of training.  

I remember one of the certs, VF said the last time he did a set was the cert prior.  That said his leg muscles though strong are not what his competition legs were in terms of quality of muscle.  Therefore his dip in the jerk would be shorter when he was professional.  His legs were stronger.  

Take a look at this competitive video

YouTube - Valery Fedorenko 130 Jerks Two 70lb. Kettlebells

Now look at a video here

YouTube - Valery Fedorenko Military Base Demonstration of Jerk

Both techniques are correct but one looks sharper then the other.  More refined.  That is simply a training effect.  I'm stronger therefore need less ROM to initiate the same amount of power for jerk.  

When I understood what aspects of technique were important I realized what was correct and what wasn't.   

Sometimes something that looks different does not mean that it is wrong.  In this case, it simply means the athlete's muscles are more honed to perform the Jerk.  It is a crisper or sharper looking movement if you will.  

- Proper alignment, proper kettlebell position for safety on the wrist etc 

-  Where the hand resides in the kettlebells.  

- What constitutes a good rep where safety is equally important as performance

- What the main points are assistance exercises are for, ie swings, Jerks etc.  

In the beginning it can be overwhelming to learn all these points but the beginners are at an advantage.  I've seen this in the hundreds of people I have helped certify and in myself.  

It is better to learn it right the first time then to change something.  When you work with professional weights(32kg) already it becomes much harder to improve your technique.  That is why beginners have the advantage. 

In this video of Lauri you have beginners and some others who do decent.  

YouTube - AKCkettlebellGirl's Fitness Class

In 2 months their technique will be much improved just based on what I see with Lauri's technique in this video.  

YouTube - AKC Cincinasty Snatch Part 1

Lauri had technique issues to work on before but based on this snatch video she has improved to the point where the things that need work are minuscule and while little details make a big difference, she is mostly done with her technique here. 

 I don't expect overnight experts.   

 That is why we train.  We learn through repetition and coaching hence the title "the never ending process" of learning.  Lauri is continuing to learn and already has done well with technique improvement.  

I have many witnesses that can vouch that it took me about a year to improve my snatch technique to the point where I felt confident about it.   I had to relearn what I was doing and it had been frustrating because I had already worked myself to a certain level.  

And while hard work is good, hard work with the best technique is better and 1200+ hours in the gym helped me to understand that.   Its why I got stuck at 80 snatches but I'm good now for over 100.  And soon when I get better the numbers will go up significantly.   

Regards

Coming back from surgery/Working within our parameters

I will keep this short and sweet.

I tried a one armed long cycle with 12kg for 6 minutes switching hands on the minute with an emphasis on technique.   

I did 6 reps per minute for the first 4 minutes and 14 reps per minute on the last two minutes.

It did not feel sufficient for the day.  

And since I don't want to push the weight I need to do more reps but I'm impatient and wanted to do 1000 reps in minimum time.  

So, on a whim I did 12 kg one armed swings for fun, one switch.  It pans out to 500/500 and took approximately 28 minutes.  

I can't or should try to lift heavy for about 4 weeks but I can get a good workout with 12 kg. Granted I've been laying around doing nothing for two weeks straight and had lost a quart of blood or more.  The low iron count from the blood loss affected my energy level and walking around and interacting became taxing.  

As of yesterday I felt normal in that it wasn't.  

Its about how you feel and I felt good about this set of 1000 with 12 kg.  So the work done was 12000kg in one set.   

Sources of inspiration

I don't want to name drop too too much.  

After having been told here and there I was a source of inspiration, I say that the honor was and is mine.  They were the inspiration.  A truly positive thing.  New youngsters like Garrett inspire me with what they could become.  The bottom line is to achieve greatness.  Andrew Durniat, Steve Cotter, Scott Helsley, Susanna Baxter, David Zink, Lorraine Patton, Catherine Imes have all achieved greatness.  The inspire everyone, especially me.  I brag about them constantly to people who don't know about kettlebells.  I brag about Eric Liford's success story with kettlebells.   Jon Hoskins inspires me with his technique perfection.   VF goes without saying.  

Here is a video of results and cohesive effort.  YouTube - IGSF Long Cycle Championship

But what is interesting are the new people who get caught up in the spirit of competition even if it is on the sidelines.  Some of them later compete and continue to encourage.  Chris Duffy, Philip H, Rebecca and Lauri, Scott Shetler who are all supportive are achieving greatness.  Stop and look back to where you were when you started and assess where you are now.   

I remember Lauri when she started out and had been frustrated but always tried and tried and tried.  That is inspiration.  I saw her video recently and her snatches have improved so much. Lots of good things going on.  I say this as example of very many coaches who have come a long way.   

To me it doesn't matter your level but where you want to go.  How fast you get there almost doesn't matter as long as you continue to move.  Since VF has provided the method it becomes methodical and with the right elements to decide who you want to be.  

These people are driven which indicates that to succeed they all have to lead by example.   So in a sense we have a bunch of leaders.  Some lead by example, others coach and there are those who do both.  

I am saying what I had always been thinking but had been too busy training.   Since I'm on the sidelines, its easy to see everyones' progress.   

Kettlebell Sport Athletes with different backgrounds

KETTLEBELL SPORT ATHLETES 

I talk about this all the time, the different people with very different backgrounds that come to the competition.  Since Strength/Endurance is a spectrum people can put up the same numbers starting at the opposite direction from each other on the strength/endurance spectrum.  

To put it simply, some come with more endurance background and some with more strength. 

To turn things sideways, technique mastery plays a role but to a point.  For Kettlebell Sport 32 kg had been chosen as the weight to use.  It affects many in different ways.  For some it may seem heavy, so the focus for them would be strength if they have endurance as their forte.  The other side of the coin are those who have strength to lift multiple x 32 kg for one rep.  Their endurance will need work.   No brainer.  

I like to put myself next to a few individuals of Team of America.  I won't name drop right now but will say that one has more endurance then me.  With one armed 32kg/ two armed 24 kg he would beat me I think.  With two armed 32kg I would beat him.  There are others who would beat me with one armed 40kg that would match me with 2 32kg.  Its a game because athletes need to toggle back and forth as they improve.  Unfortunately, it would seem that it is all relative.  

How do we know what area we need to work on???

 Sure in the beginning of our quest to improve our condition we improve by leaps and bounds.   For someone who has been involved for a while needs to continue it becomes harder.  He/she may need to build strength and endurance together.  This is where the health aspect is probably the most important.  I need to recover better then before so I can train more volume to improve both strength and endurance together.  A high level athlete could be considered high level health(ability to recover faster). 

They have to....  

Sleep schedule and diet become more and more important.  Casual drinking is gone, drinking sodas or sweet drinks are gone.  Eating out casually is gone.  It depends how far you want to take it.  There is no limit because the result based on how many reps is what matters.  

I leave on a few questions:  

What kind of work capacity would I need to perform 220+ jerks for 10 minutes with 2 24 kgs?(There are people of varying bodyweights who have done this)

What kind of Vo2 max would I have?

What kind of strength would I possess?  

Just think about how fast that pace is with 106lbs for that amount of time.  Its quite a thing:)

This person has the best technique, the best endurance and plenty of strength.

Regards

Styles and Methods: interpretation of AKC/WKC method

A. Lifting methodologies and my understanding of them.


When someone demonstrates a lift, what matters are the mechanics of the exercise and how much weight.

Bodybuilding: 7-20 reps with weight. Muscular hypertrophy and strength gain with an emphasis on hypertrophy


Powerlifting: 1-5 reps with weight. Muscular Hypertrophy and strength gain with an an emphasis on strength


Kettlebell lifting(WKC method): 30 reps - beyond with weight. Strength/endurance gain and the emphasis depends on duration(3 min to 3 hours or anywhere in between) from 8kg to 48 kg.


A kettlebell can be used for strength training provided the kettlebell is heavy enough for that rep range. But the best kettlebell lifters can do more reps with heavy kettlebells.


B. The Jerk and energy systems associated


I can use kettlebell for different purposes.


But, let us not confuse variety with results. The higher the intensity and the duration of that intensity determines the work output. Work output is the ultimate goal and work output in a the least amount of time determines an optimal workout. Heavy weights are key if the rep range is enough with increase joint resiliency, endurance(aerobic capacity), anaerobic capacity(mid distance and higher heart rates) and our explosive power(10-20 second bursts). People want variety but variety comes from the concept of bodybuilding. I get to work "all my muscles". With a few lifts I work all my muscles all ready so I've accomplished what "variety" intended to.



How is this accomplished?


I will explain the jerk utilizing three energy systems.
This lift is not cyclic in that these three components(explosive power, anaerobic and aerobic) are all used.


Explaining energy systems and explosive power from the jerk:
I believe that with kettlebell lifting, we can increase the duration of our anaerobic capacity and even explosive power. If I lift 5 reps per minute a lift called the jerk, the majority or most of my energy is aerobic. With 10-20 reps per minute I become more anaerobic.


Most people who had seen a kettlebell before had no concept of how to explode with the legs in the lift known as the jerk when they came to the certification and thats ok. With most of those it is like starting over.



Each time I project the kettlebells overhead the explosive component of the jerk I use a fraction of that explosive power endurance( taking something out of that 10-20 second burst). The range of motion for the vertical component of force is a handful of inches varying on the power of the individual. It may look "soft" because it is fast(the concept of the one inch punch).



The next question is how do we get such speed and power and the answer is practice. I practice the one inch punch concept every time I do a rep. I have to think about it. I have learned to contract and relax so fast that it is automatic. That destroys the misconception that we don't use tension. We do. We use the right amount and you can't see it because it is enough to get the job done. The weight goes up. Of course with max efforts(1 rep) I have to tense like crazy and there are techniques.


Let us not confuse looking strong with being strong.


Mastery of relaxation and tension is key for athletics.


This is why kettlebell lifting for time is NOT mundane or cyclic but mentally taxing as well as physical. I have to explode with the same amount of power for rep 66 as I did for rep one. I can't "Slow down" on the explosive component of the lift or I am a goner.




C. Myths


This concept of style implies a lot of myths about WKC methods that I can explain.


1. More work is being done per rep with the same weight, distance and time
2. It is more explosive because there is more tension involved in the lift.
3. Good technique takes away from conditioning.
4. Density training versus hanging on to the bell.


1. More work with the same weight means unfocused energy which means I train my body to become unathletic. I'm sure there a lot of accomplished athletes who argue the point but read the words of this blog before you respond and think about what they convey. Real life is about efficiency. If I am more efficient then the next guy in the boxing ring and our strength is equal then guess what: I will hit harder. Nothing prepares you more for real life then efficiency of technique. Technique is in everything. 100 reps with 16 kg doesn't measure against 100 reps with 48 kg.


2. If I perform an explosive lift with more tension I get in the way of my power. I slow down because I can not relax. It "looks" harder. I see people in youtube do a set with the half the weight I use and I find myself noting how hard they look like they're exerting when they are working. And even though I feel like sh$# I look like I'm ok and its almost dissappointing at times;) You learn how to deal with hell with a semi clear head.


3. Good technique enables us to potentially do more reps and safe reps. This means I can do more work and thus have my body adapt to be better.  If I se a heavy kettlebell I want the technique that has the least likelihood of injury.  Heavy weight in any endeavor will by its nature carry more risk.  


4. Let me clarify about switching hands, as it has been brought to my attention.  I meant to say putting the bell down.   I've been informed that in grappling switching hand position occurs.  Let me say this.  Putting the bell down relieves the body from time under duress.  In a UFC fight they are under duress for quite some time.  

D. APPLICABILITY
Let me bring up a story about functional strength in use

I don't have technique.  Technique would certainly help.  


I don't know how credible this kid's story was but he claimed to be a North Carolina state competitor in wrestling. My cousin talked me up and the challenge was on. I am not a good wrestler and worse grappler but it is something I would like to potentially get into at some point in my life. I don't know any submissions so I can't submit someone without hurting them. Wrestling you can hold the person on their back and they give up. This guy put a cradle on me and was very very quick and clinical. A cradle is when he locks hands holding one leg and behind the neck. I simply straightened my leg out of it and wrestled him using brute force and ignorance.


I am not saying that Kettlebell lifting makes you great at wrestling but imagine if someone my size and my level(Master of Sport  and beyond in kettlebells) competed in grappling or wrestling. since Russia has hundreds of MS in kettlebells it could be very likely.


I can't take a break during a contact sport or carrying someone from the field to the helicoptor or someone out of a smoke filled house.   


Time under tension enhances joint (connective tissue) strength/durability. Time under tension is about the aerobic portion and joint resiliency enhancement of timed sets. Reps of 10 the body tries to body build as an adaptation. But the joints will not be as taxed, strong or resilient compared to an individual who does timed sets with the same weight.


E. Calling us "GS" but what is GS?  What does the side effect embody?  


"GS" style refers to the technique we use and people who try to validate mistakes in technique say they use both without ever having been to a seminar. Again nothing personal but the key points are being missed in what they consider what they do a "GS" style snatch. People ask questions, some wanting honest answers and others in challenge. For the latter, I am not sure what to say. I am not being personal, only trying to help others avoid the same mistakes I made. These mistakes are technical mistakes and are easy to fix and understand as mistakes with an open mind.


For the record, the original methods in the Russian Military reference WKC methods. WKC is a name but it represents high level athletes.


There is more to methods then variances in body postures. WKC methods(Denisov, Fedorenko, Fugelev, Anasanko). I repeat there is more then body posture variances when it comes to methods.


Regards

Stepping back to step forward

Well here goes on my first blog:

With this jaw surgery I am set back a few months.  It was not fun for the last two weeks to say the very least.  In about three weeks I can start stable training to get back to where I was.  I predict that it will seem difficult especially at first.

First of all, congratulations to all who competed in Hamburg.  As for unfavorable conditions and bad days I've had my share.  It sucks.  I have to adapt on the spot and "its experience"  like VF says.  Work with what you got.  Well done anyways.  

Getting back to stepping forward after having stepped back... I have worked with professional(32kg) kettlebells, with less then optimal technique but it seemed to have "felt" more comfortable but was the very thing holding me back from 60-70 jerks and 80-100 snatches.  

This is what Fedorenko said all along and I think because (experience wise) I had more time under the bells then most, I had a problem going back to unlearn and undo bad habits.  I didn't have a coach!  The year 2007 throughout changed that and part of 2008.   Since technique is even better now, I predict more gains. Technique will grant me potential to push myself harder and ultimately make myself better in a strength capacity and endurance capacity.  It is not quite one or the other entirely.  We as humans don't necessarily function with strength or endurance alone.  More for endurance to take a side but I am not a marathon fan.  While I respect it, it is too much in my opinion.   Work capacity is what we have potential to exude in copious amounts.

And since kettlebell lifting is yet to be researched on many levels, it will be interesting to see how using them to their fullest potential will affect the human body.