3 minutes

You can do this sick or not but it tests you and it is part of progression in kettlebell sport...


3 minutes with 2 24 kg long cycle

GPP program

This program is not new but new to kettlebells.

Recently I posted on a forum that is considered "under ground" about this but I should have posted my thoughts here.

Simply put, all athletes have deficiencies. I have develop a programming manual that addresses them for kettlebell sport.

It will be out soon.

Here is a video addressing my deficiency in strength and how that is changing.

Progressing to be stronger with kettlebell documentary

500 dollars cash in hand to the first female...

Good news females!

I am willing to pay 500 dollars cash to the first female to achieve a result with two bell lifting. For now its long cycle. As long as I'm in the room, any place at any time you can try.

Why am I doing this? I'm curious and read a post on a forum where a guy talked about how its apples and oranges to compare female and male kettlebell lifting. He asked for the females to prove him wrong. Since female lifters are doing much better than the male lifters, I think that they can. So I'm willing to pay out for it.

50kg 35 rep with 2 20kg
55kg 38 reps with 2 20kg
60 kg 43 reps with 2 20kg
65 kg 49 reps with 2 20kg
70 kg 54 reps with 2 20kg
75 kg 60 reps with 2 20kg
80 kg 63 reps with 2 20kg
80+kg 67 reps with 2 20kg

I'm also paying 250 to the first female to do as follows with 2 16 kgs

50kg 53 rep with 2 16kg
55kg 58 reps with 2 16kg
60 kg 63 reps with 2 16kg
65 kg 66 reps with 2 16kg
70 kg 70 reps with 2 16kg
75 kg 73 reps with 2 16kg
80 kg 79 reps with 2 16kg
80+kg 84 reps with 2 16kg


Have at it. If you want to train with me personally, I'll offer a 60% discount of my 125 per hour rate and do what I can to help you get this result in record time. I'm excited to pay! If we train online than its 80 per month. Sorry guys.

Marty Farrell

Preparing for the lift

Lots of people tell me about being nervous before lifting and ask if I'm nervous.

Yes of course!

I tell them that I tend to focus on the "little" things. Are my feet set up to where I feel comfortable? etc.

Rehearsal of what you do is necessary. This is not a rhetorical theme. Of course one lifts how they train. The chalk, the water, the warm up sets, and all of the other things that you do in training should be similar.

If things don't go according to plan, than be professional and work within your parameters.
Going the time is foundation and merely the beginning when in competition...

Remember, its only 10 minutes. A lot can happen... but a lot more can happen in 20 minutes or an hour.

Per the meet in NY

Whether its on Kettlebell faction or another, the lifters in the US are growing in ability. I'm glad to be a part of it.

Due to my schedule of running multiple businesses, trying to promote Bolo Yeung, Train for GS and work a full time job, I've develop a program based on Soviet science material in accordance with Olympic lifting(similar to GS in body structure with big legs and modest upper body) and cycling training modalities to peak when comp rolls around.

Long cycle is coming down the pike, and I've become inspired by Sara Moore, Scott Tighe, Jamie Pigman, Ken Blackburn, Steve Cotter, Surya form the Ice Chamber, Chris Duffey, Lorna Kleidman, Jeff Martone Jennifer Hintenberger, Jason Dolby, John "Wild" Buckley and other exceptional lifters that I cannot think of. Henry Marshall has made significant progress in almost no time from Punch Austin.

Because of this, I'm motivated 10 fold to push myself harder then before in long cycle.

LEts see how the next 12 weeks is.

Marty Farrell

Punch Austin

Last weekend, I had the privilege of visiting Punch Austin, an enthusiastic group of promising lifters.

Long story short, I wanted to impart some of things that helped me and some of things that didn't help me such that they will progress as far as I have and less time. Given the programming I'm recently using based on many sources of information, time will tell. But, at least they will be ready come
Chicago.

Henry's recent Rank I at 60 reps is great to hear literally the next day after the seminar from his old best of 56.

I'm excited to see all of them achieve CMS and MS in the future.

Marty

Punch Gym Kettlebell Seminar In Austin Texas

http://www.facebook.com/home.php#!/event.php?eid=145497252182466

Henry Virgilio Marshall from Punch Austin has graciously set up the details.

On Sunday, everyone will work on something different, unless everyone has the same set of strengths and weaknesses. For example my front squat and press need work. So now I work them. Skill is always something to work on, but programming is individualized.

Austin is an exciting city that I've been to before! Get ready for a fun productive weekend!

M

Skill/Programming and Seminars

Skill comes with practice and more quickly with someone knowledgable looking over your shoulder. In the past 7 or so years I've continued to improve upon things I thought I had learned but did not.

Programming can be more complicated and different depending on the level of the athlete. With many types of programming, results come in the beginning. But after a certain point, you hit a wall.

As for some of my students and myself, I've noted that the skills are 90-99% there. So now, it becomes a question about programming. Programming is different for a bigger athlete then a smaller athlete in this game. Think about it.

If you are talking health, then we can discuss the effects of Kettlebell sport on the different sizes of athletes dealing with fixed weight.

Then comes the discussion of periodization...well I think it exists or should exist rather to some extent. Back off for a time in certain aspects to come back stronger etc etc. More specifics are provided at the seminar.

The seminar (tentative) will be in three locations and times soon that I will post definitively in a few weeks. But for now, IF you want to improve your results and train intelligently instead of guessing, consider coming to the seminar. The programming happens during and after the seminar. Let me do the guessing. This is for kettlebell sport AND cross training.

Marty Farrell

Training Camps: Get Ready

Interestingly enough I will hold training camps, on a case by case basis. If you attend the training camp we will film it and it will be sent to you as part of the experience. At least your personal instruction.
199 for 2 days
129 for Saturday

Where and when depends on you and your team.


uskettlebelllifter@gmail.com

Marty

New York Meet and My Perspective

Biggest turn out I've seen in a while.

And while I didn't do my intended result, I accomplished 42 reps in approx 8 minutes(last 3 were probably a minute ) got to 38 by 7 minutes. This acute pain in my ribs is what I'm sticking to. Never had it before. Didn't hurt after. Could have been the water from being sick etc etc.

The disappointment of putting them down is high and as you can see, I can make excuse after excuse why. Congrats to all the people that made their goals BTW. I looked around and put things in perspective.

When I have non optimal days, in training and in competition it is important for me to reflect where I was in the beginning and even 6 months ago. 42 reps is a s#$t day for me but 2 years ago, it had been a PR and in 10 minutes. What about when I do 42 reps in 5 minutes? or 4 minutes?

It will happen. Suffice to say I had learned a nuance of snatching from Valery(3-4 months ago) I had missed and am excited to implement it now that I am going back to Biathlon. I will also be in the 80 kg weight category for Biathlon. Not 70 and not 75.

and about perspective.

When I looked around the 80 or so competitors trying to achieve their results, I realized that they were all at least as good as the top guys in 2004 and maybe 2005.

It was inspiring to know.

As the sport evolves I shall make true on my statement to Rob Lawrence many years ago that America will catch up to Russia in kettlebell sport.

Time to train.

Back to Kettlebells for now..bolo Yeung Seminar details soon

Today I worked out outside with no clock save the music in the IPOD shuffle.

Yesterday worked out outside with a somewhat lack luster performance(32 reps in just over 5 minutes). Decided to do 2 minutes (18 reps PR for the heck of it).

Today well I wasn't supposed to do anything technically but I felt the urge to try the 28 kgs.

And the gym I workout out at that has comp bells I took the 28 kgs outside and tried for 80 reps long cycle(no time limit but monitoring how many songs went by and where the set started and where it stopped during which song). I got after adding up the times at about 10 minutes 15 seconds 72 reps. I fell short of 80 but I actually felt good during and after which is very very rare for me.

Learning and continuing to learn I had to remind myself of all the technical nuances. I forget more technicalities in the lifts whether it is foot position, head position, power initiation, trajectory of one movement, weight distribution, breathing patterns, hand position, warm up, stretching, mindset, etc. So, don't forget them. They help and they matter. And even though I don't do this, I condone it. And that is, train with other people. It helps, especially if they are better lifters.

I daresay that I PRed in longcycle if I'm not mistaken CMS level at any weight category. Now, if I could just get MS in every weight category then that would be good.

I didn't feel too sapped after. I'm sure I'll feel it tomorrow. :D

Bolo Yeung

You could be on tv but don't quote me yet!!!

Not only is Bolo hosting a seminar, he is doing so in reality TV fashion. If you would like to attend let me know. I will have it my home town of Arlington VA.

Bolo Yeung..

Competed in Bodybuilding
Powerlifting
Discus/shot put

Experiences:

Mike Tyson
Tony Jaa
Bruce Lee

and many others

IF YOU WANT TO MEET HIM for pictures, knowledges etc It will be summer time frame in Arlington.

More details will follow. Email me at uskettlebelllifter@gmail.com if you are interested in a two day seminar.

It will include strength training, striking techniques, speed training, boxing training, jeet kune do. Cost is yet to be determined. I TV with 24 countries will be filming so you will get a chance to be on tv.

If you are only interested in learning about kettlebells, I will be available to instruct them at the seminar. It will be worthwhile and afforadable! and for pictures autographs only(if you don't want to do the seminar) it could be an option.

Marty Farrell

Comp prep and Training clinic

Comp Prep

Since the meets in Michigan and NY are separated by two weeks, it will provide some time to get some training done in between.

For the last two weeks before the first comp, I will start hitting 7-8 minute sets to get my mind back in the game.

The truth is, every one has goals that fall short in training. The good news is that I'm reintroducing my clean differently. We will see if it helps. Videos to be posted soon!

Training Clinic

As for the training clinic saturday, we helped an athlete Sara Moore who aspires to improve at kettlebells to be CMS very soon. She picked up techniques very quickly.

We also did some active recovery drills with foam rollers, stretch bands and kettlebells for the hips, hamstrings, shoulders and upper back. Overall, it was a good session and Sara imparted wellness tips as well, a tribute to her knowledgabe background.

Congratulations to James!

Who recently made rank with 2 20kgs!
He is one of my students. There are others as well so watch out!

Jerks 40kg

Snatches 20kg

Troubleshooting the Rack Position

Its a very basic video to help lifters find the rest position.

Looking at three basic body types:

short arms, long torso (more difficult)
long arms, long torso (manageable-my body type)
long arms, short torso(ideal)

The key is the waist line height. It should be approximately an inch below where the elbows make contact.

http://www.youtube.com/watch?v=58FKcRh6_VM

Rack Position Video

Time vs reps and things to come.

I'm going to guess that it doesn't matter that since when you do one, the other is by-product no matter the intent, its about visualization...

The reps matter as percentages of max effort (number of reps one does for max time that they can last: 10 minutes typically). Each athlete has to decide what time they can handle 70 or 80 percent of their max.

I guess since the premise of the sport is reps, that similar to weight lifting, the Russians/Bulgarians use a certain percentage base in what is considered "training" but on a max lift(weight) basis.

Now, about intensities and transition, thats a big discussion that I prefer in person. No sense on giving away free information when others charge money :D

It touches up on the discussion of why people are getting stuck(guys with 28 kgs and women with 20 kg).

Personally, I'm not stuck, just had some setbacks, (jaw surgery gone bad, mono, shoulder dislocation, hip injury) Now, back to the Ferrari comment, I stress that it behooves you to consider my active recovery clinic(more then just stretching and mobility).

And I don't do just kettlebells for my workouts...Many have said that they are great exercise and also compliment many things. As we get better and better at Athletics, we become that Ferrari(broken version).

Marty

email me at uskettlebelllifter@gmail.com

Active Recovery Clinic without using kettlebells :D

Following February 19th I will be doing a mobility clinic that involves more then kettlebells. Whenever an athlete competes that break things, we do so in a ceratin vector or direction(micro) but over time this can become macro.

We have to "break" ourselves though not literally in the opposite direction;) or rather balance the imbalances the girevoy or handle bell sport introduce. We have to do the un fun stuff to "have fun" with our sport.

I've had the pleasure of recently talking to an MD about this at length that said and I laugh everytime "An Athlete is like a Ferrari driving down the road with one wheel with a telephone pole dragging behind it at full speed."

So true as I am learning.

There are two types of athletes: healthy ones and unhealthy ones.

11-2 is the training Clinic and 3-4 (and beyond if necessary) for the active recovery clinic.

uskettlebelllifter@gmail.com

Training/Transition Clinic

February 19 th.
When? noon - 3pm or beyond depending on the turnout.

Emphasis:

To improve your results...and unlike other workshops to understand how to transition from each sport. I think a workshop is the wrong term. Call it.. an intervention of sorts.

12kg is a different sport then 16 kg then 20 kg then 24 kg then 28 kg then 32 kg then 36 kg. You have 7 sports here right now!

Emphasis:

- To improve your skill specific to your strengths/weaknesses

You will improve:
- A level of lifting(16kg to 20 kg with the same numbers) if you follow
my program for 1 month.

Ask these guys...(except me)

Lifters

Hit me up at uskettlebelllifter@gmail.com for sign up details

Training for March

Whether you are preparing for a meet with one organization or another, this is impartial in the sense that we want all people to gain the best results.

Check out this video of myself and fast rising lifters.

Just Lifting