Life is Movement

Whoa.

2009-11-15T15:50:00.000-08:00

The other day I was listening to Geoff Neupert interview John Brookfield and I was bitten by a bug; a rope bug. I had an itch to work the Tsunami drill from Brookfield's Battling Ropes. If you don't know the Tsunami is where you take a 2" 5O' rope anchored at one end and you try to sustain waves all the way down to the other end of the rope. If you can't picture it, it is a full body explosive drill. And, it is brutal. Anyway, I thought I would also work odd carries to warm up before I tried the Tsunami. So the session looked like this:

Kettlebell Ball carry w/ 32kg: 100 ft
Kettlebell Rack Position carry w/ 32kg: 100 ft L/ 100 ft R
Bottoms Up Kettlebell carry w/ 32kg: 50 ft L / 50 ft R - this was quite a challenge!
I repeated this for 3 rounds
Tsunami drill : 15 seconds x 10 rounds - I had to rest long enough to catch my breath between sets.

End result? I was trashed. What an eye opener. The Tsunami is a killer. I was completely wiped out the rest of the day. Lesson learned? I thought I was easing into it; turns out, not so much.

Will I do this again? Yep, I have got to make this drill easy because if I can, it will take my training to a whole new level.

So I will pepper this into my training every now and then...

The DVD has been selling well. Betsy and I are pleased. Have you gotten yours yet?!

Finally!

2009-11-03T18:16:00.000-08:00

The Rapid Results Kettlebell Series, Level 1 DVD is now available! Time Efficient Training for Optimal Results. It only took 3 months to complete, but it is finally ready. Betsy has been a blast to work with, and a slave driver... Always telling me what to do and stuff! Anyway, our first DVD offering is finally here.

If you already know how to use a kettlebell as far as the basic moves, but just don't know to structure your routines in a time efficient manor, this video is for you.

If you want to check it out, go here:

http://www.opt4more.net/Rapid_Results_Kettlebell_Series/RR_DVD.html

Yesterday's training looked like this:

TGU w/ high bridge: 16kg - 5/5
TGU w/ squat: 16kg - 5/5
BU TGU w/ 16kg - 2/2
Double Bottoms up Squats w/ 2 20kgs: 5 x 4 sets
Double Bottoms up Presses w/ 2 20kgs: 5 x 4 sets
2 Hands Anyhow w/ 2 16kgs: 5/5 x 3 sets
Double Bottoms up cleans w/ 2 16kgs: 20, 20, 20
SLDL w/ 16kg: 10/10 x 2 sets

The 2 Hands Anyhow was a throw back! I almost enjoyed it...

What makes a good trainer?

2009-10-28T19:55:00.000-07:00

Have you ever wondered what makes a good trainer? I guess it depends on who you ask. If you ask a fitness magazine, they'll say someone with an accredited certification, or someone who has liability insurance. If you ask a certifying organization, they may say anyone who has there certification. Everyone has a bias. Everyone has a label. I guess I'm wondering if labels make good trainers.

I used to think so. I would see a list of credentials after a person's name and determine whether or not they were a good trainer. That's ridiculous, I know. But I would do it. I would literally look pass the person and look to their qualifications. Then I wonder, do people do that with me? If I do it, do they do it? Do we live in a world where the label makes the person? Yep, sometimes we do. At least I do. I did.

There are great trainers out there who have different certifications. Like everything else, there is no one best certification. There is no one best way to train. It is the person who makes the certification look good. It is the individual who makes a great trainer, not a label. Sure there are good trainers and bad trainers. But there are also good trainers with not so "desirable" certifications, or backgrounds AND there are horrible trainers out there with excellent certification credentials behind their name.

What is the point? The point is a person, a client, buys the trainer, not their label. If you are shopping for a label when you choose your trainer, you are doing yourself a disservice. You're missing the boat. Sure don't just choose a guy off the street. Do your homework, but look deeper than the label. Look at the person, their personality, their character, their passion and dedication.

We live in a world of labels and we shouldn't.

Anyway, training yesterday:

TGU w/ 16kg: 10/10
Dbl Bottoms Up Squats w/ 2 20kgs: 5 x 4 sets
Dbl Bottoms Up Press w/ 2 20kgs: 5 x 4 sets
Dbl Bottoms Up Cleans w/ 2 20kgs: 10, 10, 10
Bent Press w/ 24kg: 5/5 x 4
SLDL w/ 24kg: 5/5 x 4 sets

T-phase

2009-10-25T19:56:00.000-07:00

All righty then! Just finished up with T-phase in Arizona. If you haven't read me saying this before, Z-health is truly amazing! Or more accurately, the human body is truly amazing! Every thing you do, every move you make, every thought you think effects your entire body. If you could touch just one cell in your body, every cell in your body would be affected by just that one small touch. Anything can affect everything.

If you are not performing well, or not as well as you would like, what is holding you back? Are you moving as well as you should? Are you thinking as well (or positive) as you should? Do you have an old injury that is effecting your movements? If so, you can do something about it. And, growing older does not have to mean a decline in ability, mobility, strength, or skill. If you think so, you're just lying to yourself. And that is fine, if that's what you want to do.

However, If you want to "stay in the game" of life, Learn how to move well.Learn about your body. Learn about Z-health. It could be the best investment you ever make. And yes, you are worth it.

Disney Hangover

2009-10-14T19:46:00.000-07:00

Sorry I have neglected my postings for a while. I went to Disney. It is not a good excuse, but it took a lot out of me. I'm still getting over it. However, the time there with my family was awesome. Can't wait to go back.

Training is going well. I decided to start working LCCJ for some reason. (long cycle clean and jerks) So that is what I think I will focus on every two weeks in between my two week bottoms up kicks. I just really like doing doubles lately. Thank you Geoff Neupert. I'm a doubles guy now. Most of the time... Double TGUs are ugly!

Training yesterday looked like this:

Light Day
TGU w/ 16kg: 20/20
Dbl Snatches w/ 16s: 10 x 10 sets
Dbl LCCJ w/ 16s: 10 x 5 sets
SLDL w/ 16kg: 5/5 x 5 w/ no rest b/w sets

Buttoms Up!

2009-09-28T13:18:00.000-07:00

I am back on my double bottoms up training block this week and it has been pretty cool so far. I had to go to Rapid Results and use Betsy's 28kg kettlebells because I don't have any yet. I wanted to try double bottoms up cleans to squats with the 28kgs because the 24's were getting pretty easy! Oh what a difference the extra 8 kgs makes for doing doubles. Cool thing is I was able to perform 4 sets of 2 with the double 28's. When I started using the 24's, I could only do sets of 3.

So here was Friday's workout:
TGU w/ 32kg: 10/10 no rest
Dbl BUC to Squat w/ 2 28kgs: 2, 2, 2, 2
Dbl Cleans w/ 2 32kgs: 10, 10, 10, 10!!!
1/2 kneeling Waiter's press w/ 32kg: 5/5 x 4
Deadlift w/ 2 32kgs: 5, 5, 5, 5

All in all, I was pretty happy. Now I have to procure a pair of 28kgs...

Maybe our new DVD will help. It should be ready for production this week! Woohoo! Betsy and I are excited. At the very least it should be good entertainment. I'll post when it is ready.

Back to Swings

2009-09-10T17:35:00.000-07:00

Well, my two weeks of double kettlebell exercises is over and I'm back to working on Get-ups and Swings again. It's amazing how the first day back into swings has made my arse and hamstrings a little tender. Amazing, but cool.

Betsy and I think we have finished filming for our DVD. I say think because we have not seen the edited version yet. I do know there will be a few funny parts, though not on purpose. That adds replay value, right? Does the camera really add 10 pounds?...

Training looks like this:
9/5/09 - Heavy
TGU w/ 36kg: 5/5
Double Bottoms Up Clean to Squat w/ 2 24kgs: 5 x 4 sets
Double Cleans w/ 2 32kgs: 10 x 3 sets
1/2 kneeling waiter's press w/ 32kg: 5/5 x 4 sets
SLDL w/ 32kg: 5/5 x 4 sets

9/7/09 - Light
7 steps of TGU w/ 24kg: 5/5 x each step
Pistols w/ 16kg: 3/3 x 4 sets
Double Bottoms Up Squat w/ 2 16kgs: 5 x 4 sets
Double Bottoms Up Cleans w/ 2 20kgs: 10 x 3 sets
Double Bottoms Up Press w/ 2 20kgs: 5 x 4 sets
Single Leg Dead Lift w/ 20kg: 5/5 x 4 sets

New training block:

9/9/09 - Medium
TGU w/ 32kg: 6/6
Swings w/ 24kg: 20/20 x 2, 10/10 x 6 = 200
2H Swings w/ 24kg: 20 x 5
Windmill w/ 16kg: 5/5 x 3
SLDL w/ 24kg: 5/5 x 4

A Heavier Day

2009-08-29T16:31:00.000-07:00

Today was my heavy day for training. Heavy being relative to me of course... Anyway I'm on a different block of training for two weeks. The block training has been my favorite nugget from Return of the Kettlebell. The only thing I don't change or switch every two weeks are my Get-ups. I'm making those my skill to "master." Again, I'm just aiming high here. I may never "master" the Get-up but I'll be able to do it pretty darn well.

Here is today's training:
TGU w/ 32kg: 7/7
TGU w/ 36kg: 1/1
Dbl BUC to Squat w/ 2*24kgs: 5 x 4 sets
Dbl Cleans w/ 2*24kgs: 10 x 4 sets => w/ 2*32kgs: 10
1/2 Kneeling Waiters Press w/ 32kg: 3/3, 4/4, 4/4, 4/4
SLDL w/ 32kg: 5/5 x 4

All in all, i felt pretty good. By the time I got to the get-up with the 36kg bell, It felt pretty heavy. I tried the Dbl cleans with 2*32kgs just to see what it would feel like. Pavel says until you can do Dbl Cleans 10 times with a pair of kbells, you're not ready to go up in weight. Well, I did it, but I have no idea what I'm ready to go up in weight for!

Have a great weekend.

Swing On, Johnny!

2009-08-25T11:38:00.000-07:00

Yep, I'm finishing up my block of swing training today. I'll be working on my Bottoms Up training for the next two weeks after today. I am digging the block training for right now. I get to really work on a few exercises every two weeks or so and then I get a break from those while I focus on some other exercises. For the past two weeks, I've really been focused on my swings. Two weeks from now, I'll get focused on them again.

The cool thing is, with block training, I am really "focusing" on my skills. Well, maybe it's just me. But whatever the case, lately, I'm really trying to dial in and learn from my training.

This week Betsy and I get to go look at a rough edit of our video. The camera won't lie, so this could be interesting! We've also been working on a manual to go along with our video. The cool think about that is my typing skills are really improving.

Today's training looked like this:

7 step TGU practice w/ 16kg x 5/5 for each of the 7 Steps

TGU w/ 16kg x 5/5 - basically i did about 20 minutes of Turkish Get-up work.

Swings w/ 16kg: 15/15 x 4

Snatches w/ 16kg: 10/10x 5

2H Swings w/ 16kg: 25 x 4

As you can see, today was my light day. The load was light, the focus was high! And, when I was done, I felt great. Thats the sign of a good session.

Have a good week.

Back in the Swing of Things

2009-08-14T13:31:00.000-07:00

I am finally getting well from my Battling Rope-itis. Or whatever it is I caught two weeks ago. My training over the last few weeks has just consisted of trying to get good at the basics like swings and get-ups. I've also been doing a great deal of "self limiting" excersices (term by Gray Cook) such as double bottoms up cleans to a squat to a press.

I'm focusing on these simple moves because they are not simple. And I have plenty of room for improvement... I want to get as close to "mastery" as I can, so for me that means lots of the basics and lots of filling in the gaps. My get-ups have really taken on a whole new feel since I read Kettlebells from the Ground Up, The Kalos Sthenos Method. That is to say I'm really trying to make performing the get-up like performing an art. The cool thing is, I'm getting stronger. I'm also getting one inch closer to mastering my craft.

The weather did not cooperate this week for our DVD filming, so now we try again next week. Oh well, one more week to prepare. I did get to hang out with Betsy though and that is good. Hanging out with RKC's is also an excellent way to improve your skills. It never hurts to have another set of eyes on you...

Training today looked like this:

TGU's with 32kg: 1/1 x 8 -> 10 minutes
Swings with 32kg: 10L/10R x 7 sets, 15 seconds b/w hands
2H Swings w/ 32kg: 10 x 10 sets, 15 seconds b/w sets
SLDL w/ 32kg: 5/5 x 4 sets

Today was my heavy day. Thankfully it is over!

And ACTION!

2009-08-06T18:19:00.000-07:00

Well, yesterday Betsy Collie and I started filming our kettlebell DVD. If nothing else, this is turning out to be an experience. It is amazing how much brain power I lose when I am supposed to talk in front of a camera. Even though I thought I was relaxed, words could not come out of my mouth in the right way at the right time. Oh well, I hope the producers are great at editing. If the weather cooperates, we should finish filming next week. Betsy is a blast to work with. She is good people.

My workouts have not been great since I attempted my Battling Ropes Level 2 cert. My body is trashed. I even got sick with a wicked head cold. Even the little bit of training we did for the DVD wiped me out. Now that the Ropes cert is over, I plan on focusing on Kbells and sprints a little more. We will see. Shiny things distract me.

Battling Ropes Level 2

2009-08-01T16:07:00.000-07:00

Well, yesterday was the day. My Battling Ropes Level 2 certification with John Brookfield. All I can say is that it is quite possibly the most physically demanding thing I have ever done. It was also the most mentally challenging.

For example, I had to perform alternating velocity waves with a rope for 20 minutes. That was tough. I'd been practicing that fairly extensively but John's rope felt so much heavier than mine. But, I made it. Then came the fun part; pole pulls for 1 mile. This took an hour and twenty minutes. My body didn't feel like it was my own after that. This actually felt like torture. But with a lot of praying and some pulling I finally made it. I almost started crying but I was too dehydrated for the tears to flow. After that, John gave me one more 15 minute test involving towels. Last night when I got out of the shower and reached for the towel to dry off, I had a wicked flashback...

After all of that, John "showed me the ropes" with several more drills intended to forge a body of steel. John has an amazing wealth of knowledge for simple, effective, "functional" training. John's style of training doesn't just build the body though, it strengthens the mind. I think John truly believes the body will follow where the mind is capable of going and that the only limitations a person has is inside their own head. I am truly fortunate to be able to work with him and learn from him. I have learned a great deal about training from John, but I've also learned something about myself.

Oh yeah, right before I stepped outside to begin John's test I saw a box in his house that said "I can do all things through Jesus Christ who strengthens me." Reading it made me feel good, remembering it while I was struggling helped me push on. Or pull on... Anyway, I passed, but not from my own strength.

I can't wait to be able to use my arms again!

Back Again

2009-07-27T16:42:00.000-07:00

It seems the summer makes it difficult for me to blog. But I will try to work harder at it. Anyway, here's the news:

1) I have learned how to use facebook! Yeah...
2) I am training to attempt John Brookfield's Battling Ropes Level 2 cert on Friday July 31st. Lots of pain to be enjoyed!
3) Betsy Collie, of Rapid Results, and I are working on a kettlebell video project. Stay tuned for that!
4) OPT, our personal training studio, has been running quite smoothly. That has been a pleasant surprise. We have been blessed with great clients so far.
5) Both my kids are now in school. Cool but sad.

Finally, my own training has been going quite well. As far as kettlebells go, I've been working on the basics and self limiting exercises. I was doing well at sprinting for a good while until I went on family vacation. Haven't gotten back into it yet. Mostly because i'm spending so much time on my Battling Ropes training. That has been a true learning experience. Not about the ropes, but about myself. I have to perform velocity waves for 20 minutes nonstop, and then pull a mile (5280 ft) of rope around a pole. I can do it. Whether or not I can do it friday remains to be seen. But, I can do it.

I have read "Born to Run," a book about ultrarunning. Believe it or not, after I read it, I wanted to be an ultrarunner. That didn't stick though... I also read "Kettlebells from the Ground Up," it was great; Devoted entirely to the Turkish Get-up. If you are serious about your training and want to posess real strength, it is a must have.

Alrighty then, that's the meat of everything. I'll post back soon and more often!

Slacker

2009-05-26T14:58:00.000-07:00

It would appear that I'm not such a good blogger. Unless once a month blogs are normal... A little bit has has happened since I last posted. I was able to go back and visit John Brookfield, the father of Battling Ropes. He was kind enough to let me play with the ropes once again. That was fun in a sick, twisted sort of way. He's a great guy. If you're ever able to check him out, you should.

May 1st was my birthday. I'm getting old. I got to hang out with Geoff Neupert. Another great guy. Smart too. I gained 10 lbs of muscle following his training protocol. That was cool.

One of the coolest things that has happened is that I figured out wearing sunglasses causes my hamstrings to shut off. Yes, I know that sounds as crazy as it looks, but for me, its true. Since I've stopped wearing shades, my hamstrings are firing and I am finally able to sprint again without pain. Also, my workouts are going very well; no pain. Sunglasses, who knew? Learning is fun.

I also bought some vibram 5 fingers. I wanted to be like all the other cool kids. They get attention. Kinda comfy though... That's about all that has happened in the last month. For now, as far as training goes, i'm playing with double kettlebells and practicing the bent press, pistols and TGU's. I've also started sprinting twice a week. I love doing that, especially when it doesn't hurt.

RKC Weekend

2009-04-20T08:29:00.000-07:00

Is it April already? I missed half of it...

Just got back from an RKC cert in Minnesota. It was an awesome weekend. The RKC is the ORIGINAL kettlebell certification. There are now many competing kettlebell certs out there. Many of those certifications take shots at the RKC, saying their certs are better, not from Russia, or whatever... Funny thing is I've never noticed the RKC as an orginisation to ever retaliate. The Pavel and the RKC always seem to take the higher ground. I think that speaks volumes about the character within the RKC. I really don't know if I've ever met a finer group of people. All dedicated to helping and improving their fellow man. Its really a beautiful thing.

As far as educational content, the RKC is loaded. And, it's not just about kettlebells. Its about the body and how to use it. Its about strength; both physical and mental. Its about the quest for perfection and how to persue it. Because the swing is not just a swing and a press is not just a press. They are skills that are to be mastered.

Anyway, there are lots of choices out there when it comes to kettlebells. And as time goes buy, there will be even more. But wouldn't you like to learn from the best there is? Imitation is the sincerest form of flattery, but it is still just imitation. There would be not other KB certs out there if it were not for the strength and quest of perfection in Pavel's RKC.

In training news, I've been following I workout routine Geoff Neupert gave me to try. It involves lots of double kettlebell work. I even got to do the workout with Doug Nepodal over the weekend. It's a smoker. But it is making me lean and mean. Well, not so much mean... Doubles rock!!

Okeedokee

2009-03-24T18:41:00.000-07:00

Well, in 2 weeks our training studio is open for business. We've been doing lots of painting and preparing. If you live around Fuquay-Varina (few-kway Va-reena), come by and check us out.

Over the last month I've spent a good deal of time training at a large fire department in NC. We introduced kettlebells and battling ropes to the fire fighters. 2 great tools for preparing fire fighters for the physical demands of their job. Anyway, its been a lot of fun working with those guys and showing them the ropes!

As for my own training, I've been doing well. That is to say, I haven't been in pain in a very long time and my sessions seem to be productive and effective. Which is nice... So yes, lots of Z and kettlebells. Been doing double kettlebell workouts for a while. I'm hoping it will make me extra prepared for the RKC cert coming up in April. I need to recertify!

Thats about it.

Geoff Neupert is trying to kill me!

2009-03-03T18:28:00.000-08:00

For those of you who don't know Geoff, he is a big, strong man with a ton of knowledge and experience when it comes to training. Geoff has kind of been helping me with my own training and I've decided that he is actually trying to kill me. My sessions are short, sweet and inflicting I like the short and sweet part; it's the inflicting part that keeps getting to me. After only 10 to 15 minutes of kettlebell'n, I need a whole day (sometimes 2 days) to recover.

Ain't it cool? 10 to 15 minutes of pure effort, then a day of rest. Its that simple. Results? I'm leaner and stronger. And the best part is I get to eat more!

I wonder why so many people spend over an hour in the gym? I also wonder if those same people actually perform 10 to 15 minutes of pure effort inside that hour? Hmmm...

Kind of Busy

2009-02-22T11:38:00.000-08:00

I haven't blogged much this month, or last month for that matter. The only excuse I have is that i've been kinda busy. Not a good excuse, but at least its true. I've been working on starting a new business with my friend Mindy. Its a training business of coarse, I really don't know much about anything else besides that.

Anyway, I've been trying to work on that for a while and things seem to be materializing. I hope to have much more to say about this soon. I do have a website for it at least, its www.OPTfitness.net.

My training has been going well lately. At least it has been fun. Doing lots of snatches and presses mixed with lots of Z. Sounds fun, right? It works!

Discipline

2009-02-09T17:59:00.000-08:00

Many of us find it hard to start a "lifestyle habit" and maintain it. When I say "lifestyle habit" I am referring to diets, exercise programs, or anything else we are pursuing to better ours lives. It is easy to think these lifestyle habits are hard to maintain because we lack discipline. But I think discipline is something that none of us lack. We are full of it. Most of us get up and go to work everyday. Most of us take care of our children everyday. Most of us take care of several other responsibilities everyday. None of us could do any of these things if we lacked discipline.

We all have discipline. And, we all get lots of reps in cementing that discipline each week when we carry out our normal daily task. Maybe its hard for us to make lifestyle changes because we have SO many reps in doing the things we always do. Or, maybe when we think we want to make a change, it is just a thought and not really a decision. It would be hard to overcome so many reps of being ourselves when we have really only thought about making a change. To truly change and make a new lifestyle habit we have to make a decision; we have to choose to change. Then, we have to start performing lots of reps that will help us change.

Yes, it is hard losing weight. But you can do it. Yes, it is hard to quit smoking. But you can do it. Yes, it is hard to train 4 times a week. But you can do it. Change is not easy, but you can do it. You have the discipline to do anything you want to do.
Its up to you. Good news, right?

How do you move?

2009-02-02T16:49:00.000-08:00

Or, how don't you move? If we move well, we perform well. Conversely, if we move poorly we don't perform so well. This applies to all the movements we make. Not just the ones we make when we train. But just for fun, lets look at the movements we make while we train.

If you're like me, you like numbers. Numbers give us information. Like, "I just did 50 swings." I like numbers because I can measure my progress with numbers. However, what if that "progress" I just measured was performed horribly, or at least with not-so-great form. What if I get injured because the numbers I strive so hard to reach are performed poorly. My poor movements could actually get me injured. If I'm injured, I can't perform so well. Also, I don't feel so well either.

What if, instead of focusing on numbers, I focused on quality movements? What if I stopped swinging the kettlebell while my form was still perfect? Or, I put the bell down just prior to my form diminishing? I would certainly be less likely to get injured. Also, I'm pretty sure I'd feel pretty good as well.

Now lets step away from training a bit. Good, quality movement can actually take the "brakes" off your body. It opens the door for increased strength, better range of motion, increased energy, and freedom from annoying pains (the pains caused by bad movements). Good movement can even improve your mental focus and your ATTITUDE.

So how do you move? Do you slouch when you sit or walk? Do you keep your head down when you walk? Do you squat with your feet turned out like a duck? Can you squat? Can your shoulders move in all the directions God intended them to? Do your joints ache? Or better yet, are there movements you could do when you were younger that you can no longer do? Learn to move well. Learn how to own all the movements of all the joints in your body. Learn your body, teach it to move well. Take the brakes off and perform at your best.

Sorry, for the movement rave. I'm just so excited about the body and its capabilities. We are truly wonderfully made.

It's a New Year!

2008-12-31T16:07:00.000-08:00

...And, a new you, right? After all, New Years is a time for resolutions. My definition of a New Year's Resolution is that its just a well intentioned idea that last any where from a week to a month. Do we really need to make resolutions? What's wrong with the way we are? Sure, we could all stand to change every now and then to become a better us. But why make resolutions at the New Year? Do we have to wait a year to try and change ourselves? If we really want to make a change, can't we start changing at any time? I think we all hope that a New Year will bring a little better life than we had in the previous year.

Maybe though, we should look at each day the way we look at a new year. What if we hoped that each day would be better than the last? Better yet, what if we actually tried to make each day better? We can't control everything that happens to us in a day, certainly not in a year. But we can control how we react to what happens to us. And in many instances we can choose and make decisions that will give us a great shot at making a great day. If we tackled each day one at a time and tried to become a better us each day, in 365 days we would've had and made a great year. Just a thought. By an inch its a cinch, by a yard its hard. Right?

Hope everyone had a Merry Christmas. Christmas brings the hope of a better today, a better tomorrow and a better forever. So having said all of that, Happy New Year! Or, New Day...

Training has been going okay. Still enjoying practicing my S-phase drills.

12/29/08
TGU to Windmill w/ 24kg: 4/4 x 3 sets
DBL Presses w/ 2*32kg: 4, 4, 4, 4
Pull-ups w/ 24kg: 4, 4, 4, 4
Bent Presses w/ 36kg: 3/3 x 3 sets
Pegboards w/ bands

12/30/08
R-phase w/ more than usual concentration
S-phase drills: plyosteps and vision work

12/31/08
A1 - Snatches w/ 16kg: 10/10 x 8
A2 - Jump rope: 1 minute x 8 sets
B1 - Swing/flip/catch/squat w/ 24kg: 10 x 6 sets
B2 - Evil wheel roll outs: 5 x 6 sets

I am moble

2008-12-18T16:20:00.000-08:00

And I'm getting more moble each day. If anyone wants to catch a little glimpse at what Z-health can do, check out Katie Bigelow's blog at http://student-athlete4life.blogspot.com/2008/12/before-after-photos-power-of-precise.html. She helped me with an issue I was having...

I've been doing a good deal of agility training since S-phase and I really like it. In fact, I may love it. A long time ago, in a town far, far away I used to be a sprinter. I loved sprinting; as I was kinda good at it. Anyway, somewhere down the road of time I let my love slip away. S-phase has rekindled that flame and it feels good. So, I've been practicing...

My training has been going well, especially since I am peppering it so much with my S-phase drills. This week has been a "medium" week for me as far as my training weights go. I'm still learning that it's not good to be full throttle all the time, even when it's me...

12/15/08
Eye drills: saccade charts and convergence exercise
Jump rope for 2 minutes
A1 - Windmills w/ 24kg: 5/5 x 3
A2 - Plyosteps: 5L/5R x 3
B1 - Double Presses w/ 2*16kg: 5 x 6 sets
B2 - Pull-ups w/ 16kg: 5 x 6 sets
B3 - Hip turn Plyo: 3L/3R x 6
Pegboard practice w/ medicine ball

12/16/08
Eye drills: saccade charts, convergence drills
A1 - Snatches w/ 16kg: 24/24 x 5 sets
A2 - Jump rope for 2 minutes x 5 sets (ave 140 jumps per minute)
Rest 45 seconds b/w rounds
B1 - Evil Wheel: 5 x 4 sets
B2 - on belly to 4 point stance: 5 x 4 sets

12/17/08
R-phase in am followed by lots of plyostep work

12/18/08
Saccade Chart and Left eye tracking drlls
TGU to Windmill w/ 24kg: 3/3 x 3
B1 - Double Presses w/ 2*32kg: 3 x 6 sets
B2 - Pull-ups w/ 24kg: 3 x 6 sets
B3 - On belly to 4 point stance: 6, 6, 5L, 5R, 5L, 5R
Pegboard work w/ elastic bands

That's it. nothing fancy. Just enjoying training.

If I don't see you, write you or hear from you before next week,
Have a Good Christmas!

S-phase

2008-12-11T18:19:00.000-08:00

...Was simply awesome. I was in Phoenix last week attending the S-phase cert with a lot of other Z-healthers. It was a blast. I learned so much and had even more fun. It was 4 days of serious sport training. What sport was the training for? Life.

I can not say enough how amazing the body is and how wonderfully we are made. Learning is cool...

Anyway, yesterday's training was easy
DBL snatches w/ 2*16kg: 10 x 5
LCCJ w/ 2*16kg: 15 x 5

Today's training also pretty low key:
Buttoms Up TGU w/ 16kg: 3/3, 3/3, 3/3
DBL Presses w/ 2*16kg: 6 x 6
Pull-ups w/ bw: 6 x 6
Practiced plyosteps, athletic ready stance and springing from the ground to 4 point stance. Good stuff...

That is all for now!

No Blog Award

2008-11-23T13:18:00.000-08:00

So, I haven't posted in a while and I have no good excuse other than I have been really busy. Well, busy for me... Anyway, I know I will not win Blogger of the Year.
If anyone reads this blog, I apologize for my absence and writing neglect.

I've still been training and things are going okay. I've had some familiar glute and groin pains come back that I had a year ago. I can't be 100% positive, but I think it is related to doing S-phase eye drills. That, or old memories from the past created old pains from the past. I think both are plausible...

Anyway, still trying to progress with my training. And it has been looking like this:

11/19/08
Presses w/ 40kg: 1/1, 2/2, 2/2, 1/1, 2/2, 3/3!, 1/1, 2/2, 1/1
Pull-ups w/ 24kg: 3, 4, 5, 3, 4, 5, 3, 4, 5
Goblet squats w/ 40kg: 3, 3, 3, 3, 3, 3, 3, 3, 3

11/20/08
Lots of I-phase drills throughout the day w/ eyes left!

11/21/08
Snatches w/ 24kg: 10/10 x 10 = 200
LCCJ w/ 2*16kg: 15 x 5 --> Jerks x 20

11/22/08
I-phase in am, R-phase in pm. Both w/ eyes left. Practiced S-phase drills.

11/23/08
TGU w/ 24kg: 4/4 --> w/ 32kg: 3/3, 4/4, 4/4
Bent Press w/ 40kg: 3/3, 4/4, 3/3, 4/4
Romanian DL w/ 40kg: 5, 5, 5, 5
Good Mornings w/ 24kg on back: 3, 3, 3

So, training is going okay. I plan to taper it back after Thanksgiving. I've got S-phase the week after! Good times to come....

OMG, PR for Me

2008-11-05T10:55:00.000-08:00

Well, my light week ended and I was back at it this week. (my week's are not necessarily the same as everyone elses...) Anyway, I hit a first time PR a few days ago, and another today; sorta.

10/30/08
Snatches w/ 24kg: 20/20/15/15/15/15/10/10 = 120 without ever putting the bell down or stopping! And, they felt solid. However, when I did put the bell down, i could feel it...
LCCJ w/ 2*16kg: 15 x 4 --> C&J x 15
I was whooped.

10/31/08
Z-day

11/1/08
TGU w/ 24kg: 3/3 --> w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 40kg: 2/2 x 5
Pistols w/ 16kg: 2/2 x 5
DL w/ 165lbs: 5 x 4

11/2/08
R-phase w/ S-phase prep

11/3/08
VO2 max w/ 16kg: 30 sets of 8
LCCJ w/ 2*24kg: 10 x 5

11/4/08
R-phase w/ S-phase prep

11/5/08
C&P w/ 40kg: 1/1, 2/2, 1/1 x 3 rounds (never pressed more than 2 times in a session before. Today, i trained with it!)
Pull-ups w/ 24kg: 2, 3, 4 x 3 rounds
Windmills w/ 32kg: 5/5, 5/5, 5/5
DL w/ 170lbs: 5 x 4

Thats it. Training well and feeling good!