Again...

Monday

JM

10 deadlift@ 16 kg
5-5 halo @ 12 kg
10 deadlift @ 16 kg
6-6 halo @ 12 kg

1-2-3-4 clean-press-saw ladder (l, r) @ 16 kg-10-10 back lunge&ULP @ 16 kg
12 situp @ 16 kg
3-3 slow windmill @ 16 kg
10-10 windscreen wiper @ 16 kg
10 ULP @ 16 kg
20 swing @ 16 kg

1-2-3-4 clean-press-saw ladder (l,r) @ 16 kg
14 situp @ 16 kg
3-3 slow windmill @ 16 kg
10-10 small windscreen wiper @ 16 kg
10 ULP @ 16 kg
20 swing @ 16 kg
1-2-3 clean-press-saw ladder @ 16 kg
16 situp @ 16 kg
3-3 slow windmill @ 16 kg
20-20 Russian twist @ 16 kg
20 swing @ 16 kg
10-10 high pull @ 16 kg
12-12 snatch @ 16 kg
20 swing @16 kg
10-10 snatch @ 16 kg
20-20 ULP to hold @ 16 kg

Stretching

The Class

Yesterday was the last class of this year, "celebrating" with a 10 minutes swing test. I am very proud of my victims, they all have shown great progress, they are skilled, enthusiastic and "cool", it is simply a pleasure to work with them. To be continued in January, you can join :-)

I enclose two pictures of the tough core of the class. How tough they are? Well, yesterday even 400 reps have been achieved in the 10 minutes...

Thursday

First training, with my class:
@12kg

JM

10 DL, 5-5 halo
5-5 SLDL, 5-5 halo
5-5 SLDL, 5-5 halo

5-5 bent press
5-5 windmill
5-5 front lunge+ULP
2-2 TGU
5-5 ULP
5-5 windscreen wiper
5-5 ULP

10 swing

10 MIN SWING - 416 reps

30 sec ULP
30 sec rest
30 sec ULP
30 sec rest
30 sec ULP

armbar stretch

Stretching


2 hours later, at Ervin's class:

JM

10 deadlift @12 kg
10 deadlift @16 kg
10 deadlift @2x12 kg
10 deadlift @16 kg

2x20 shoulder press @ 12 kg

20 sets:
15 sec see-saw press @2x12 kg - 15 sec rest
15 sec swing @16 kg - 15 sec rest

Stretching

Wednesday

@12kg
JM

10 deadlift+5-5 halo
10 situp+20 swing
10-10 windscreen wiper+20 swing
2,5 TGU+20 one handed swing (l, r)
5-5 side press+20 swing
10 situp+20 swing
15-15 Russian twist+20 swing
1,5 TGU+10 snatch (l, r)
5-5 bent press+20 swing
10 situp+20 swing
5-5 4phase windscreen wiper+20 swing
1,5 TGU+10 snatch (l, r)
10 ULP+30 swing
15 ULP+30 darc swing
15 ULP+10long cycle double clean&jerk

Stretching

Merry Christmas!

Tuesday

JM

2 sets: 10 DL + 5-5 halo @ 16 kg

3 sets: 5-5/4-4 clean-press-front lunge + 5 goblet squat + 10-10 one handed swing@ 16 kg

3 sets: 5-5 SLDL + 10-10 back lunge-ULP + 10-10 snatch @ 16 kg-1st and 2nd set, @ 12 kg 3rd set and from here on (I have a cold)

3 sets: 1-1 TGU-windmill-floor press-armbar press + 5-5 windscreen wiper + 15-15 one handed swing @ 12 kg

3 sets: 5-5 swing-clean-high pull + 5-5 ULP from backward + 10-10 snatch @ 12 kg

Stretching

Monday

JM

DL ladder @ 20 kg - 5-6-7-8-9-10-11-12-13-14-15

Stretching

Blog temporarily suspended due to overload...

... of course, training is going on and I am working on the solution.

... going on...

JM

10 deadlift @ 12 kg
5-5 halo @ 12 kg
10 deadlift @ 12 kg
5-5 halo @ 12 kg

4 sets:
1-2-3-4-5 clean-press-saw ladder (l, r) @ 12 kg

5-5 kneeling press @ 12 kg
5-5 windmill @ 12 kg
10 ULP @ 12 kg

5-5 side press @ 12 kg
5-5 windmill @ 12 kg
10 ULP @ 12 kg

5-5 bent press @ 12 kg
5-5 windmill @ 12 kg
10 ULP @ 12 kg

5-5 front lunge&press @ 12 kg
5-5 windmill @ 12 kg
10 ULP @ 12 kg

Stretching

...to be continued...

Thursday, 12 kg:

JM

5-5 single legged deadlift
5 combined halo
5-5 single legged deadlift
5 combined halo

1-2-3 clean-press-saw
1-2-3 clean-bent press-saw
1-2-3 clean-side press-saw
1-2-3 clean-press-front lunge-saw
1-2-3 clean-press-overhead squat-saw

1-1 TGU-windmill-floor press-arm bar press
5 ULP
1-1 TGU-windmill-floor press-arm bar press
5 ULP
1-1 TGU-windmill-floor press-arm bar press
5 ULP
1-1 TGU-windmill-floor press-arm bar press
5 ULP
1-1 TGU-windmill-floor press-arm bar press
5 ULP

40 iron breath

Stretching

Rehab - still with 12 kg

JM

3 sorozat:
5-5 single legged deadlift
5-5 clean&press
5-5 lat pull
3 sorozat:
5-5 windmill
5-5 front squat

Nyújtás

First steps...

JM

5x5-5 clean&press @ 12 kg

Nyújtás

System restart

The last weeks were revolving, unfortunately, not around the training but illness. Whereas all my training attempts ended up in bad cough attacks I was forced to „relax”. What shall I say? It felt very sad, I had really withdrawal symptoms, and of course I have weakened, as well. Thus the period of rehabilitation is following, cautiously and gradually. Starting with 12 kg, first only presses, TGU-variations, windmill and after having regained some force and quit coughing ballistics can roll on, too – cannot wait it!

I was the box...

...for Andrea when teaching how to squat at the RKC. It was a honor :-)

Half way to recovery

In the last period both Monti and I tried to fight the inconveniences of bronchial catarrh thus training meant the performance of the exercises at the class and some "grease the groove" play. I was somewhat KO and am still far from perfect but put a cautious training on the agenda

JM
5-5 single-legged deadlift @ 16 kg
5-5 halo @ 16 kg
5-5 single-legged deadlift @ 16 kg
1-2-3 clean-press-saw ladder @ 16 kg --- at this point I was overwhelmed by a cough attack and switched down the weight ---
3 x 1-2-3-4 clean-press-saw ladder @ 12 kg
3 x 5 goblet squat @ 12 kg
3 x 5-5 windmill @ 12 kg
half min ULP

Stretching

Half an hour yoga.

Hate being ill...

On the recovery curve...

JM
10x10 swing @ 24 kg
Stretching

Some swings

Yesterday I could not resist any longer thus having had the class of mine and Ervin - although I am still do not feel very well - made some swings.

JM
5x20 swing @ 20 kg
Stretching

It felt definitely well, to be continued, of course cautiously :-)

Status report

Unfortunately, the virus is wearing off very slowly. I am not that ill to stay in bed, am working, care for the dog, assist at the mountaineering course, hold the trainings but by the night I am totally pooped. I have not trained with KB for a week now, which is a grave sign :-(. All the same, yesterday I used the biological weapon: garlic and honey. Much honey. It became better by this morning, hope to be continued...

RKC

It is hard to give a short summary on these three days. It was very impressive to make it through as assistant, to see the improvement at the RKC-wannabees, to keep one’s fingers crossed for them, to help them to find the right position, to remember how it felt for us, to find the right place for the knowledge gained, listen to Andrea, Brett and Peter. For me it was an experience of similar significance like the cert in May. I am grateful to have had the possibility to assist and hope to have it again, you can learn a lot, especially having such great masters! Congratulation to all new RKCs and attendees! Power to You!

Brett Jones, Master RKC

One of the greatests; power beyond human, exactitude and tough love:-)

"It's not me, it's the watch!"

Andrea DuCane, Master RKC

I have never seen anyone before to perform KB drills with such exactitude and grace at the same time. Not to speak about her professionalism and amiable character! However, the latter is by no means leniency ;-)

"Let me tough love you!"

Peter Lakatos, RKC Team Leader

It is all his fault! And now he received even the press-block!

Guess what: he deserved it! Like you, too:-)

Peter, thank you!

Some more pictures here.

Special Guest Star

The victims of Ervin had the extraordinary honor at the class last Thursday that their training was hold by Brett Jones, Master RKC in person!!!

The summary of their evaluations afterwards: "Brett is beyond human (in good sense)", "a great man", "he should come again!"

Photos were shot as well, I insert two, the rest is here and here with the consent of Brett :-)

Alternating snatch:

Group photo:

Thank you, Brett - you were awesome!!! :-D

No blog for some time

Have not blogged for a while - the reasons:
1. operation and illnes in the family - have nursed them,
2. special guest star at the class of Ervin - preparation, cooperation,
3. RKC - have assisted at the cert hold by Andrea and Brett.

Ad 1: thank God everyone is getting better (however they infected me a bit but I do not give in!), about 2-3 a longer summary follows soon :-)

Little Sunday evening play

We spent the whole day in Bajót with the climbing course - fresh air, running up and down on the rock, controlling belays, slings and rappelling, little walk with Monti; in short terms, I got pretty tired. All the same I simply had to play a bit with the bells before going to bed::

JM
5 sets: TGU-windmill-floor press @ 12 kg & 10 swing @ 24 kg
Stretchin

Excellent before falling asleep :-)

Work on Saturday

It's Saturday but I had to work :-( Meanwhile when I could not bear it any longer I made a short VO2max:

JM
VO2, 15:15, 6 reps, 16 kg, 10 sets
Stretching

Thank God the work did not last until the evening thus I could do a longer cardio-workout, as well:

JM
VO2 max, 15:15, 8 reps, 12 kg, 30 sets
Stretching

Altogether 300 snatch :-)

Thursday workout

Having no 16 kg KB around at the beginning I had to modify the training schedule designed by Ervin. As soon as he brought one home I switch back to his orders. Altogether a great workout, I felt very well when I could breath normally again :-)

JM

2-2 TGU @ 12 kg
8-8 TGU-windmill-floor press @ 12 kg
2-2 TGU-windmill-floor press @ 16 kg

4-4 windmill @ 12 kg
2-2 windmill @ 16 kg
1-1 low windmill @ 24 kg
2-2 windmill @ 16 kg
4-4 windmill @ 12 kg

5-5 windmill @ 12 kg
4-4 windmill @ 16 kg
3-3 low windmill @ 24 kg
4-4 windmill @ 16 kg
5-5 windmill @ 12 kg

20-20 small windscreen wiper @ 12 kg
20-20 small windscreen wiper@ 16 kg

2 sets:
5-5 snatch @ 16 kg
1-1 clean @ 24 kg
5-5 snatch @ 16 kg
2-2 clean @ 24 kg

50-50 snatch @ 12 kg (snatch test)

Stretching

Anyway Monti is getting more friendly with KB :-)

Kettlebell class

I am very proud of the guys! Yesterday, at their 4th KB training a gentleman has already worked with the 24 kg KB, and before a swing-set a lady has suddenly picked up the 12 kg bell and swinged it beautyful! Anyway, the whole class did the workout with such enthusiasm and endurace that it was a pleasure to watch them. I see the definitive improvement in the performance of the exercises from training to training, as well AND by the end of the class they performed altogether 150 swings! Congratulations, great work! You got the Power!! :-)

Tuesday

At the class we exercised after JM and two sets of deadlift and halo the TGU and the swing. As last week we reached the point that the guys do not endanger either themselves or each other we could do so as a real workout - 2-2/1-1 TGU and 20 swings (10-10 one handed swing), and one set of 30 swings! Ladies and Gentlemen, nice work and altogether 130 swings! Targeted are 400 swings in ten minutes by the end of the course. They will succeed!

Ervin designed for me a really great workout for yesterday night, I did enjoy it a lot:

JM
5 sets:
5-5 bottom up clean&press @ 12 kg
5-5 lat pull in push-up position @ 12 kg
5 sets:
10 Russian twist @ 12 kg
10 iron breath @ 24 kg
5 sets:
20 swing @ 24 kg
10 ULP @ 24 kg
Stretching


Waiting excited for the next one :-)

Peter Lakatos, RKC TEAM LEADER!

A great announcement in the issue 163 of the Power by Pavel Newsletter:

"Coms. Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport are our new RKC Team Leaders.What a team!"

Peter, congratulations by heart, you really deserved the promotion!!!

Update

The past week was somewhat busy I could hardly blog a minute.

Events worth mentioning besides work:

Weekend: I assisted on both days within the framework of Excelsior Mountaineering Club, with Jenő Szűcs, senior trainer. I am proud to have the possibility to learn from Jenő and I am proud of the guys who are moving more and more skilled on the rock and picking up the pace of binding knots with one hand and particularly that they support each other and make a cheerful team! I enclose a jolly rappelling photo, you can watch more here.

Monday:


JM
5x10 deadlift-10 swing @ 24 kg
Stretching


I held the first training for the class on Tuesday – they are enthusiastic and made great progress in learning the swing! I am pretty sure they will make a great team :-) – and cooperated at the evening class of Ervin with regard to the welcome big number of participants. I cannot but praise them again: the advanced victims are tough, they are working hard style, less and less trouble shooting is necessary and if you signalize some trouble they correct and pay attention to it afterwards! The beginners are enthusiastic, determined and swing better and better – of course, having an RKC like Ervin it could not be other.


Wednesday night:

JM
10x20 swing @ 24 kg
I laid on my stomach after the 10th set trying to breathe. Monti misinterpreted the situation and jumped on my back, signalizing that she was ready for some wrestling :-) Finally she left me do the stretching after having promised her a patting and playing when I have finished…

Afterwards, in short terms:

- great second training with the class (TGU a’Doc!),
- my brother got married :-),
- climbing training in the rain throughout the weekend in Austria,
- Monti is just loving the woods in the mountains,
- today is the third training with the class :-),
- I received the official invitation to assist at the RKC Budapest, 3-4-5 October!

Whereas our kettlebell reserves at home are somewhat spare lately, I asked Ervin to design for me a training schedule for 12 and 24 kg. Lucky enough to have another RKC (and what a great one!!!) close at hand! To design a training schedule for yourself is much more difficult than for others… I am looking forward to the outcome :-)

Thursday/Friday

Yesterday I hold a small class and afterwards the training for the advanced victims at Ervin’s class while he was busy with the beginners.

It is a great pleasure to see their determination and evolution. Maybe the victim itself does not believe but for us it is sometimes a bigger result to reach a little improvement in a problem case – e.g. loosening one’s hip – as the triumph when no basic problem exists (what is a great thing already).

The advanced victims of Ervin deserve all recognition, as well, they are tough and hard rocking girls and boys. Their achievement yesterday was super again what praises beside them their trainer, too (Iron Man? More… :-)) I hereby would like to thank for the possibility to work with them!

After all this it was already midnight when I could pick up the bells myself:

JM

5x10 see-saw press @ double 12 kg

5x10 swing @ 24 kg


Stretching


Altogether, a busy KB night :-)

Common sense

… as Pavel recommends, too. Well, common sense dictates that as long as I get up at 6:00 a.m, walk-run Monti one hour, run to work (temporarily instead of two people), in the evening another hour and half walking the dog, hold trainings and do not sleep more than 5 hours at night in the average, from time to time I should switch back to 12 kg in training.

Accordingly, yesterday at 23:30 p.m. (instead of Vo2M, as Ervin has taken the GymBoss):

JM

10x10-10 snatch @12 kg

Stretching

I had to accept that quantity cannot affect quality and it will not do any good if I overload myself. All the same I look forward to more ordinary circumstances to be able to start building upwards again :-)

Update

Last Thursday I taught the swing and the clean&press at Ervin’s class to two beginners. We touched the breathing behind the shield and tension, as well, they took it up well and made good job and progress. Meanwhile I did some exercises a’ GTG but of course I concentrated on the victims.

Friday evening belonged to Monti: we walked her long and played with her. Saturday morning we accompanied Ervin to the start of the power hiking tour BEAC MAXI (110 km) and made big walk in the forest. Here is a picture but I do not dare to publish photos on little Monti after she discovered a great muddy plash… I had to bath her twice to turn the swamp monster into our puppy again… Well, she was not happy – but fortunately the power is with me :-)

In the evening I had a private client (TGU’a’Doc), and talking about TGU, my preparation workout was dominated by it as framework:

JM

2-2 TGU @ 16 kg
10 deadlift @ 16 kg
2-2 TGU @ 16 kg
5-5 clean&press @ 16 kg
2-2 TGU @ 16 kg
5-5 lat pull @ 16 kg
2-2 TGU @ 16 kg
5-5 bent press @ 16 kg
2-2 TGU @ 16 kg
5-5 front squat @ 16 kg
2-2 TGU @ 16 kg
5-5 windmill @ 16 kg
2-2 TGU @ 16 kg
10-10 Russian twist @ 16 kg
2-2 TGU @ 16 kg
10-10 snatch @ 16 kg
2-2 TGU @ 16 kg
20 swing @ 16 kg
2-2 TGU @ 16 kg

Stretching

Yesterday I assisted at the mountaineering class from 8:00 a.m until 5:30 p.m. Young people are enthusiastic and Jeno, the senior trainer is ingenious, I learnt from him a lot and we could cooperate well. Afterwards I walked Monti and made a small class with Ervin. Another busy week has passed.

Preparation - SWING

After a private victim lesson I started yesterday with the drill specific workouts:

JM

20 swing @ 16 kg
10 deadlift @ 16 kg
10-10 one arm swing @ 16 kg
5-5 clean&press @ 16 kg
20 swing @ 16 kg
5-5 bent press @ 16 kg
20 swing @ 16 kg
5-5 armbar press @ 16 kg
20 swing @ 16 kg
5-5 TGU @ 16 kg
20 darc swing @ 16 kg
5-5 windmill @ 16 kg
20 swing @ 16 kg
10-10 lunge&ULP @ 16 kg
20 swing, every 5th high swing @ 16 kg
10-10 high pull @ 16 kg
10-10 one-arm swing @ 16 kg
10-10 snatch @ 16 kg
20 swing @ 16 kg

Stretching

Monday

Ervin’s class started again, of course I did not miss it J

JM

2x10 deadlift @ 16 kg
2x5-5 halo @ 16 kg
3x1-2-3 clean-press-saw ladder @ 16 kg
3 sets of 10 Russian twist-10 small windscreen wiper-10 power breathing with the KB on the abs @ 16 kg
1 min ULP @ 16 kg
2x20 swing @ 16 kg
2x10-10 one handed swing @16 kg
40 swing @ 16 kg
20 darc swing @ 16 kg
1 min ULP @ 16 kg
40 darc swing @ 16 kg

Stretching

Depressing how long you feel the consequences of the illness and the corresponding weight loss of 1,5 kg. But I hold on! :-)

Miscellaneous

Last Friday I made a short swing-workout:


JM
10x10 swing @32 kg
Stretching


---


On Saturday we made a general rest, tried to catch somewhat up with the accumulated huge sleep deficit. In the evening we went to climb and afterwards walked Monti (she was waiting patiently while we had our joy with climbing thus she deserved it well :-)


---


On Sunday we visited my parents who pampered Monti frightfully and I got some great blisters (garden works again :-)).


In the evening Ervin tested his power in USSS snatch test with 24 kg. Impressing result: 233 reps! :-D

Personal account: the workouts at the end of the summer have not turned out as planned (moving, Monti, sickness, etc.). After the ill health last week excluded definitively achieving the former goal (proper military press with 20 kg by end of August). This project I set aside for a while, now I will regain my form, prepare for the group training start and the RKC course in October where I will assist. Meanwhile I will work with heavier weights, too, but the main emphasis is laid on the proper performance and perfection of the exercises, of course in a quantity that makes a workout :-)


---


Monday


Ervin got eager: he accomplished the 10 minutes snatch test, this time with 32 kg. 150 reps! :-) (I hope it is not the turn of 40 kg this evening … however, knowing him it does not appear impossible at all ;-))


As for me, the workouts in the following two weeks will be determined by the deepening of the basics. Yesterday the ballistics were missed due to the blisters but the general refreshing included some exercises. At the following workouts – inspired by Brett Jones – one basic exercise will give the frame and I will exercise the rest, as well.


JM


2x10 deadlift @16 kg
2x5-5 halo @16 kg
2x(5-5 clean&press, 5-5 lat pull) @16 kg
2x5-5 bent press @16 kg
2x5-5 front squat @16 kg
2x5-5 armbar press @16 kg
2x5-5 windmill @16 kg
2x10 lunge&ULP @16 kg
2x10-10 high pull @16 kg


Stretching

Workouts - update

The last period was not too lucky: during the weekend and the beginning of the week I suffered from indigestion that made me really week and yesterday morning I was bitten by a wasp, unfortunately very bad, on my right palm thus my possibilities were quite limited :-(


Monday (regeneration)


JM


3x10 deadlift @16 kg
3x5-5 halo @ 16 kg
3x5-5 clean&press&saw @16 kg
3x5-5 windmill @ 16 kg
3x20 swing @16 kg


Stretching



Wednesday (short but hard)

JM

10x10 swing @32 kg

Stretching


Thursday (bitten)

JM

3x10 deadlift @16 kg
3x5-5 halo @16 kg
10 deadlift @24 kg
5 deadlift @40 kg
10 deadlift @24 kg
5 deadlift @40 kg
10 deadlift @ 24 kg
5 deadlift @40 kg
3x20 swing @ 24 kg - holding the kettlebell only with my fingers

Stretching

Confession of a "victim" :-)

An active daddy who has chosen private training under RKC-supervision, training schedule and consultation starts his third week according to the training schedule and wrote this confession:

"The consequences of kettlebell training for me, or munitions for the blog... ;-)
- I start standing on both feet :)
- interesting observation: nowadays I start almost each movement from the hip
- slowly I have to narrow my belt by one hole... :)
- today we went for a walk, I took my daughter with the bike (+20 kg with the seat). I twisted up the slope being so far a gruesome work quite comfortably. This having had no opportunity for biking in the last two weeks but I had three KB trainings a week.

OK, I know you are not surprised. As time passes by, nor am I... :-) All the same, I invented two negative side-effetcs, as well:

- Dependency. I train every second day, by the end of the resting day absinence phenomenon symptoms emerge.

- For some reason at our present home the ceiling at the staircase is very low. Now I knock it with my head triple as often as I used to... :-)

The second problem will be solved soon. But I am really worried about the first, I have the feeling it is going to be worse..."

I am very proud of Peter; no one should think it is just the wonder of kettlebell - willingness and endurance are requested, too. At least, until the dependency emerges... :-)

Tuesday, Wednesday

Tuesday:

JM

5 sets of
20 swing @20 kg
5-5 snatch @20 kg

Stretching


Wednesday

"Master's walk" - see the picture below:

Monti and grandma :-)

To her greatest pleasure, Monti was visited yesterday by her grandma :-)

Weekend at Lake Balaton

I spent the weekend at the summer "residence" of my parents, mostly working in the garden. I had to invent again that blisters can be caused by other means besides snatches, too :-) All the same, my parents admitted that I was in good condition ;-)

Monti had a lot of fun with the large garden and made friends with a nice and huge Saint Bernard:

Thursday - powered by Ervin

Open air training at the dormitory Schönherz :-)


JM


2x5-5 halo @16 kg
2x10 deadlift @ 16 kg
clean&press&windmill&saw ladder (l, r) 1-2-3 @16 kg
clean&bent press&windmill&saw ladder (l, r) 1-2-3 @16 kg
clean&press&windmill&saw ladder (l, r) 1-2-3 @16 kg
clean&press&windmill&saw&squat ladder (l, r) 1-2-3 @16 kg
6 squat @16 kg
6 goblet squat @16 kg
6-6 front squat @16 kg
20 swing @16 kg
20 darc swing @16 kg
10-10 one-handed swing @16 kg
5-5 swing&clean @16 kg
8-8 clean&jerk @16 kg
5-5 swing&clean @16 kg
10-10 snatch @16 kg
1 min ULP @ 16 kg
1 min ULP to hand @16 kg


Stretching

KB vs headache

Yesterday I woke with a bad headache that unfortunately healed only a little and quite slowly until the evening. Of course, the kettlebell-therapy helped - a light training and I felt well:

JM


10x10 swing @24 kg


Stretching

Tuesday workout

Yesterday I trained a private "victim" - who is developing very well, has already learnt the basic skills - told me to have had a strange feeling in the car after the second training. As if the distances would have changed, he had to adjust the mirror... And suddenly he revealed: unlike he used to sit doubled up to the steering wheel now he sat with his back straigth! A bit later he noticed that it is the same outside of the car, too. I assured him: this is just the beginning :-)


Tuesday workout


JM


100 swing and 90 deadlift changing a'10 rep sets @24 kg


Stretching

Swing weekend

Arranging everything in our new home, playing and walks with Monti – exhausting program. I closed Saturday evening with a swing ladder:

JM

10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 swing @24 kg

Stretching

I hade a private client Sunday morning and in the afternoon we went to climb taking Monti with us. 5 toprope (V-VI-); afterwards a walk with the dog.
In the evening:


JM

10x10 swing @24 kg

Stretching

I have the feeling that as long as we have not found the right place for all our gear and the quarantine for Monti has not expired the shorter but harder workouts will be dominant, rather.

New experience…

… to live in three with a puppy. Luckily the time spent with Monti is ab ovo active and will be more and more as she is growing :-) All the same she accepts hardly that kettlebell is also a part of our life thus we cannot train together, yet. Yesterday Ervin held an open-air training at the Schönherz dormitery while I was attending Monti, later at home he was playing with her while I did my KB workout. Nevertheless she has already invented one advantage of the bell: if she is hot the cold iron has a smooth cooling effect :-)

JM

4x10 see-saw press @2x16 kg
4x5-5 windmill @16 kg
4x10-10 snatch @16 kg

Stretching

Monti

I think the phrase is quite true: "You can live without a dog but it does not pay." We received a lot from little Monti already in the first one and half week; in my opinion this puppy is one of the best investitions of our life :-)

Monday Workout

As to KB training, the past weekend was not very fruitful. I did not feel well (pressure in the head, slight dizziness) thus I skipped training with the bell. It was strange – you know I am quite dedicated to kettlebells but could not help it this time (all the same I held a private KB lesson and played a lot with Monti).

Fortunately, yesterday started much better and I picked up the tool. With regard to the pause this time I trained with 16 kg and did not overload myself and was exercising the basics. Felt pretty good being on the track again!

Workout @16 kg

JM

3x10 deadlift
3x5-5 clean-press-overhead squat
5-5 TGU
3x10-10 snatch
3x10-10 one handed swing

Stretching

New Members of the Elite...

Kenneth Jay (the Dane of Pain) and Mark Reifkind (Rif) have been promoted at the UCLA RKC certification weekend to Master RKCs! Hearty congratulations, the Elite Club has been expanded by excellent RKCs! :-)

Training update II

Brett Jones. He is one of the VERY BESTS. I prepared for the instructor course based on his article, watch his DVD (Kettlebell Basics for Strength Coaches and Personal Trainers) again and again, usually read his blog and have the luck to exchange mails with him some times. He IS a fantastic RKC and man. Among others he too represents the opinion that the possibly utmost perfect internalization of the basics is most important. I decided to start the program proposed by him with the 20 kg KB cautiously.


Tuesday, July 29


BJ #1, 20 kg, 1 set


JM


20 swing
5-5 clean&press (not regular military press yet, but Doc sent some tips so hopefully it is a question of a short time)
20 swing
5-5 goblet squat
20 swing
5-5 TGU
20 swing
5-5 snatch
20 swing


Stretching


Well… it will take some time to perform 3 sets properly :-)


Anyway, Monti get a bit annoyed why I did not play with her instead. The little dear requires not a little time and energy, particularly because due to the vaccination the quarantine is still holding on, thus we can outlet her energy only in the garden. As compensation I played with her all the evening on Wednesday. On Thursday she tolerated my training quite well thus we will meet the “victim” of yesterday’s private training in the garden next time.


Thursday, July 31


JM


3x10 deadlift @24 kg


BJ #3, 20 kg, 1 set


5 goblet squat
20 swing
5 goblet squat
5-5 clean&push press
5 goblet squat
5-5 TGU
5 goblet squat
5-5 snatch
5 goblet squat


Stretching


During the weekend, relaxed I will try to perfect the press with the methods recommended by Doc. I am sure they will help a lot – his advices were always of gold value so far, too :-)

Further news: looks like having found the place where I will start a group from September :-) Details follow soon…

Training Update I.

Wednesday, July 23

JM

3x10 deadlift @20 kg
2x2-2 clean&press @20 kg
6x1-1 clean&press @20 kg
3-3 TGU @20 kg
3x5-5 windmill @20 kg
3x5-5 snatch @20 kg

Stretching


Thursday, July 24

JM

VO2 max, 15:15, 16 kg, 6 reps, 20 sets

Stretching


Friday, July 25

2x3 hours of travelling, in the second half with a 15-kg-puppy in my hands. Little Monti is phantastic, she is getting used to her new home and hanging on us tight. She is a little bit jealous of the kettlebells; in her opinion instead of training we should rather play with her :-)


Saturday, July 26

JM

3x10 deadlift @20 kg
10x1-1 clean&press @20kg
10-10 lat pull @20 kg
5-5 windmill @20 kg
3x5 deadlift @20 kg
swing ladder @24 kg: 10-11-12-13-14-15-16-17-18-19-20 (altogether 165 swing)

Stretching

Update

Holiday
We climbed the Frendo Spur in Chamonix.

Further photos are here.
Unfortunately, besides this climb we did not have luck with the weather thus we went to Martingny to the Saint Bernard Museum and to the Saint Bernard Monastery.

More pictures here and here.
Finally on the way home we climbed the route Nix für Suderer (VI) in Austria.



Moving in
After long battles yesterday night was the first time to sleep in the new flat. There is still a lot to do but you can already live in and we are very happy :-)

Kettlebell
After the holidays during moving in I tried to workout if possible, succeeded every two-three days, otherwise exercising consisted of packing, cleaning, planting. I will collect my notes on the workouts but I say in advance they will not be complete… However, there is news: although not as an ordinary military press yet but with a sligth help of the hip from the side (just like at the see-saw press) but I can clean&press the 20 kg kettlebell some times! :-) I work hard to achive the proper military press by the end of the summer :-D

Monti
Tomorrow is the day: we bring our puppy home!

Chaos...

...generated by moving into our new flat. Will blog regularly again as soon as finished. Power to you!
:-)

Off for holiday...

... will be back on July 14 :-)

Thursday Cardio

JM


VO2 max
15:15 sec protocol
16 kg / 6 reps / 30 sets


Stretching

Being tired…

…has different levels. After having a though day at the office I usually can’t wait to get home and do a great KB workout that purges my mind and helps to switch to private life (besides, supports deep sleep). If a bit physical fatigue from other activities emerges you can still scale your workout and (quoting Brett) adjust your volume – KB training is a daily balancing tool for me. Of course I have resting days with only yoga, as well, but these are not generated by fatigue but reasonable planning. However, yesterday I was mentally exhausted to a level – supported by very short sleeps during the last week due to moving to our new home – that it would have been dangerous to lift a kettlebell. Thus I went straight to bed and fell asleep. Through being devoted to KB training skipping the training last night was the right decision.

Never forget: do not even attempt to make your workout if your mental focus is missing!

Tuesday Workout

JM


5-5 halo @16 kg
3 clean&push press&saw ladder 1-2-3 @20 kg
3x5-5 single legged deadlift @20 kg
3x5 goblet squat @20 kg
4-4 TGU @20 kg
3x5-5 windmill @20 kg
3x5-5 snatch @20 kg
one arm swing ladder: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7
15 double swing @2x12 kg
18 double swing @2x12 kg
20 double swing @2x12 kg


Stretching

KGB recharge

... here is the video - check it out! Great reflection of the spirits of the KGB event :-) If you want a larger screen version, click here.

Hope to meet you soon for another nice KB session!

Peter Lakatos...

... chief instructor of RKC Hungary has just reached RKC level II! Peter, I congratulate by heart and think to speak for many comrades if I say that we are very proud of you! :-)

Workouts

Friday


In order to prepare to switch weight I turned it a bit harder with the 20 kg. Good news: push press is OK :-) And bad news – i.e. military press and bent press are not OK yet – is also good: as motivation. I am working on it :-)


JM


2x10 deadlift @20 kg
2x5-5 single legged deadlift @20 kg
2x5-5 clean & push press @20 kg
2x5-5 clean & jerk @20 kg
2-2 TGU @20 kg
3x5-5 windmill @20 kg
3x5-5 snatch @20 kg
20 swing @20 kg
10-10 one arm swing @20 kg
20 swing @20 kg
20 darc swing @20 kg
20 swing @20 kg


Stretching




Saturday


Spent almost the whole day with packing, as preparation for the move. After midnight I had no more energy for a long workout thus I have chosen a short, intense see saw fun and my big favourite, the windmill :-)


JM


10x10 see saw press @2x16 kg
5x5-5 windmill @16 kg


Stretching




Sunday


When packing in and out of the truck I deadlifted and carried down the packs from the first floor with straigth back. Did not counted the turns… The day (and part of the night) went by with packing, acquisitions and assembly, so that was the workout…

Recognition

Feedback means a lot to a trainer, even if seeing the results itself. Ervin's group expressed its recognition on one of the last trainings quite clearly:

Most people came wearing such a T-shirt, just covered by an alibi-shirt and they criticized Ervin's outfit before the warm up offering him a better one :-) What shall I say... he was deeply moved :D

Last training for Ervin’s group

Yesterday was the last training before summer holidays for Ervin’s group and I had the honor to design and held the workout. They are great, motivated people, it is a pleasure to work with them – and most of them want to train with kettlebells during the summer, too :-)


The „fun” went like this:


JM

2x5-5 halo
10 deadlift
10-10 single legged deadlift
5-5 clean&press
10-10 saw
5-5 bent press
10-10 saw
5-5 bent press+ windmill
10-10 saw
3-3 TGU+windmill
2x4-4 clean&press&overhead squat
5-10 renegade row
Upon individual choice: 5x5-5 LCCJ or 5x5-5 swing-high pull-snatch
10 min slingshot ladder: 20 sec on/40 sec off (l, r), 30 sec on/30 sec off (l, r), 40 sec on/20 sec off (l, r), 50 sec on/10 sec off (l, r), 60 sec on (l, r)
30 sec ULP


Stretching


Have a nice summer!

Light workout - with 20 kg

Started to lay down the foundations of switching weigth :-) Yesterday's workout:

JM

3x10 deadlift @20 kg
3x5-5 clean @20 kg
3x3-3 jerk @20 kg
3x3-3 clean&jerk @20 kg
3x5 front squat @20 kg
3x5-5 saw @20 kg
3x5-5 windmill @20 kg
5x20 swing @20 kg

Stretching

It was nice, did not worn me out despite the heat but for that military press further efforts are required :-) I would like to get there by the end of the summer...

Tuesday workout – powered by Ervin

With respect to the heath Ervin held a press-focused training with a various and numerous exercises. It was good but I am simply unable to recollect everything exactly, not to mention the reps and the sequence… Well, I give it a try: one hour workout, 16 kg / 12 kg, including but not necessarily limited to:

JM

- 2x3-3 military press
- 10-10 saw several times in between
- 2x3-4-5 side press
- 3x5-5 arm bar press
- 5-5 Roman arm bar press
- 3x10-10 renegade row in between
- 3x5-5 clean-drop-jump-saw-clean
- 2x10-10 floor press
- 2x5-5 sitting press
- 10, 5, 5 catch up in between
- 2x5-5 clean&viking push press
- 20-20 clean&viking push press

Stretching

Here they are at last...

... the long awaited photos taken at the KGB seminar :-)

Check them out here, I think they are great! :-D

Our little one is growing...

... here are the latest photos of Monti:

She weights already more than an 8 kg KB :-)

Heat: no cardio

Because of the brutal heat I postponed my workout for late night (not even that time did I feel cold), and - being strained enough by the swelter - put cardio workout aside.

JM

5x10 see saw press @2x16 kg
3x10 push up & renegade row @2x16 kg
5x5-5 windmill @16 kg

Stretching

Training update

Thursday, June 19

I substituted Ervin and held the training for his group, based on the schedule received from him. It was a honor and I enjoyed it a lot – people worked hard and accepted me. For the last two workouts I joined them, too:

20-20 one-handed swing
15-15 high pull
12-12 clean
10-10 snatch
12-12 clean
15-15 high pull
20-20 one-handed swing
@12 kg, without a break.

Then with some rests in between:

20-20 one-handed swing
15-15 high pull
12-12 clean
10-10 snatch

Of course, JM before and stretching after.

Friday, June 20

Rest, JM, traveling to Austria


Saturday, June 21

Approx. 4 km walking, climbing the route Hamburger Pfeiler, then KB workout @20 kg

JM

3x10 deadlift
3x5-5 clean
2-2 TGU
5-5 windmill
5-5 low windmill
3x5-5 jerk
5x20 swing

Stretching

Sunday, June 22

We climbed the route Totenköpflsteig. It was hot. I never liked heat too much and yesterday night I felt quite dizzy, my pulse was irregular and had headache. Cold water helped. One has to be careful these days with the training, such heat can overload one’s organism quite badly.

Wednesday Workout

JM

5x10 see saw press @double 16 kg
5x5-5 windmill @16 kg
5x10-10 snatch @16 kg

Stretching

Tuesday - powered by Ervin

JM

6-6 halo @16 kg
6xhalo l,r & French press @16 kg
1-1, 2-2, 3-3 halo l,r & French press @16 kg
3x1-2-3-4-5 clean-press-saw ladder (l,r) @16 kg
30 sec ULP @16 kg
10 lunge forward @16 kg
Walking ULPs @ 16 kg:
- 4x6 steps ULP
- 24 steps ULP with 3 turnarounds
30 sec ULP to a hold @16 kg
10 lunge forward to a hold @16 kg
Walking ULPs to a hold @16 kg:
- 4x6 steps ULP to a hold
- 24 steps ULP to a hold with 3 turnarounds
8 swing&catch&squat @16 kg
20 swing @16 kg
15-15 one handed swing @16 kg
10-10 snatch @16 kg
4x12-12 jerk @16 kg
17-17 one handed swing @16 kg

Stretching

It was tough, but good :-)

Dating the 24 kg

Yesterday's workout:

JM

5x3 Deadlift @24 kg
7x3-3 Clean @24 kg
7x3 Front Squat @24 kg
3x5-5 Low Windmill @24 kg
20 Alternate Snatch @2x12 kg
5x20 Swing @24 kg

Stretching

Weekend Workouts

Saturday, after the KGB seminar

JM

10x10 see-saw press @2x12 kg
5 sets: 5-5 windmill @2x12 kg (upper hand, lower hand) & 5-5 windmill @12 kg

Stretching


Sunday

JM

3x5 deadlift @24 kg
10x10 LCCJ @2x12kg

Stretching

KGB

Thanks for the hard work to All Participants and congratulations to your performance! We are proud of You that after three and a half hours of Kettlebell Grueling Ballistics You could still concentrate on the difficult exercises.
We hope it was just as great an experience for You as it was for us! Photos and video coming soon!
Power to You!

Ervin, Rita

Thursday Workout - Ervin style

JM

10 deadlift @16kd
5 good morning @ 16 kg
10 good morning @ 16 kg
5-5 halo @12 kg
clean-press-saw ladders @16 kg: 1-2-3; 1-2-3-4; 1-2-3-4-5; 1-2-3-4-5-6
2-2 armbar stretch @16kg
10-10 lying on the back, holding the KB in one hand vertical, elbow on the ground, torso-hip-leg (forming one line) lift @16 kg
10-10 lying on the back, holding the KB above the chest, torso-hip-leg lift @16 kg
10-10 lying on the back, holding the KB in one hand vertical, elbow on the ground, torso-hip-leg lift @16 kg
5-5 dip clean @16 kg
5-5 dip clean&jerk @16 kg
5-5 snatch&dip @16 kg
5-5 olympic style snatch&dip @16 kg
10-10 jerk @16 kg
10 min. snatch @12kg – 210 reps (20-20, 20-20, rest, 15-15, rest, 5x 10-10, rest) – that was my goal at the beginning, taking in consideration the workout before and I hit the number exactly! :-)

Stretching

Wednesday

If Wednesday: indoor climbing. 2 pithces top-rope, 3 lead climbs. It was nice :-)
Afterwards:

JM
Snatcht test @12 kg: 100 reps (50/50)
Stretching

Tuesday Workout - powered by Ervin

JM

2x5-5 halo @12 kg
5-5 halo&French press @ 12 kg
3x10 deadlift @2x12kg
3-3, 4-4, 5-5, 6-6 see-saw press&lat pull@2x12 kg
7-7 low windmill @12 kg
7-7 windmill @ 12 kg
5-5 low windmill @2x12 kg
7-7 windmill @12 kg
5-5 one legged lat pull @12 kg
5-5 one legged lat pull @2x12 kg
10 double clean @2x12 kg
10-10 situp with leg anchored in a KB @12 kg
10 overhead situp with a KB pinched between the feet @12kg
5-5 renegade row @12 kg
20 swing @12 kg
10 double swing @2x12 kg
10-10 clean&jerk @12 kg
10 double clean&jerk @12 kg
5 sets of 10 see-saw press @2x12 kg & 20 swing @12 kg
2 min of snatch without break @12 kg (54 reps)

Stretching

Monday

Marci learnt the snatch and received the training schedule for six weeks – but this morning it turned out that he could have taken the 16 kg KB with on the plane for approximately HUF 40.000 :-( thus it will be transported to him by car on June 29. All the same, three weeks of training is far better than nothing…

Own workout:

JM

VO2max @12 kg/20 reps/10 sets (I have to get used to it again, I felt the intermission because of my knee so I stopped after 10 sets)
5 sets of clean&military press 5-5 reps @16 kg
3 sets of windmill 5-5 reps @ 16 kg

Stretching

Headache therapy

Whereas yesterday I was in poor spirits to a ballistic workout:

JM

10x5-5 clean&military press @12 kg
3x5-5 windmill @12 kg

Stretching

It worked… :-)

I have been enchanted...

... by a tiny, brown-eyed, tricolour fur ball. On Saturday we visited Monti, who is meanwhile six weeks old, at the Szárazpataki Kennel. I went with her and her sisters to the vet where they received the identification chips. To soothe the puppies I crawled even in the transport crate to them :-)

Although there was a little whining at the implementation of the chip, she forgot it soon, played with us enthusiastic, gnawed on our hands and has wound her way into our hearts forever! Szárazpataki Holdfény (Moonlight of Szárazpatak), alias Monti, we love you very much and are looking forward to bring you home!

Thursday Workout

JM

2x5-5 halo @16 kg
5-5 shoulder lift with straight vertical arm @16 kg
2x3-3 small circles with straigt vertical arm @16 kg
7-7 TGU @16 kg
8-8 saw @16 kg
3-3 armbar strech @16 kg

VO2 max
6 min, 15:15 @16 kg
2x15:15 @12 kg
2x30:30 @12 kg
2x60:60 @12 kg

1 min ulp
5-5 military press @12 kg
5-5 windmill @12 kg

3-3 armbar strech @12 kg

Streching


Today is rest.

My preparation for the RKC

As promised earlier:

First of all I have to mention one name with highest respect: Brett Jones! I have already referred to his article “It’s Called a “Challenge” for Good Reason! How to Prepare for – and PASS – the RKC Instructor Certification Workshop” published in HardStyle (page 6). If you want to go to the RKC really prepared, do this! Of course you can supplement it with other funny things like VO2 max, but a better basis than this would be hard to find.

Of course, when you are at the stage preparing for the RKC cert supposedly you have already got familiar with ETK (Enter The Kettlebell) and can perform the basic drills almost perfect – ask an RKC for confirmation or troubleshooting! Another great help can be – as it was in my case – the DVD of Brett: Kettlebell Basics for Strength Coaches and Personal Trainers.

Now, as for my personal preparatory workouts:
Whereas I knew that at the cert I will have to work with 12 kg KB three consecutive days of 7-8 hours I performed my preparation workouts basically with 16 kg in the four months prior to the cert, except for double workouts with two 12 kg KBs (sometimes I worked with two 16 kg KBs but it was not general). My position was that if I can do it one or one and a half hour a day with 16 kg then it is very likely that 12 kg at the cert will not be too much. It has proven to be right in my case – however it does not mean that every RKC candidate has to work with a heavier bell.

My weekly training schedule contained
- three trainings at two different RKC-s (in the evenings),
- three days where I followed the workouts of Brett (signalized in my training schedule as “BJ#1”, “BJ#2” and “BJ#3” J),
- during the training days or BJ-days two VO2 max sessions (prior to the training or in the morning),
- one resting day when I did only yoga.
I performed the VO2 max sessions for 36/36 sec variations with 12 kg and for 15/15 sec variations with 16 kg.
Besides, I made the snatch test every four week for one weight class higher than applicable for me, with both 12 kg and 16 kg.

It was very efficient: I passed the RKC and together with Gabi Katschthaler, Enikő Bodnár, Ádám Tóth and László Nyíri have been asked to assist at the Budapest RKC cert in October 2008. (Of course, as mentioned in my first blogspot, there are people who helped a lot to achieve this and whom I am very thankful for that.)

Naturally, this is not the only and unique way to prepare properly for the RKC but maybe worth considering it. Collect several opinions and preparation plans from RKC-s (I bet you will often meet the article of Brett) and – as Pavel tends to say – appraise your conditions, the requirements and use your common sense! Power to you!

Marci, 3rd training

It is an extraordinary experience to coach a first class athlete. It is not only the honor but they make the work of the RKC significantly easier: Marci learnt the press technique in extremely short time – after three quick learning-exercising circles he has already perform ladders! Squat was great, too – feetwork in the water was not in vain :-) – and we have reached the anteroom of snatch, the high pull, too.
However, bad news: you face enormous difficulties concerning the transport of the kettlebell to Malta – we are afraid that it could go lost in the plane transfer, it is not acceptable as hand luggage, and a courier company offered a price for which you could buy 4 new KBs. :-( Should anyone have a practicable idea we would be very grateful!
---
Own workout: snatch test, 27 degrees above zero @12 kg: 80 reps (40/40)

Monday workout

JM

3x10 deadlift @16 kg
5-5 halo @16 kg
8-8 halo @12 kg
3x6-6 windmill @16 kg
2x8-8 bent press @16 kg
1x8-8 bent press @12 kg
3x8 French press @16 kg
3x10-10 front lunge @16 kg
3x10 front squat lifting the KB to the top @16 kg
3x10 situp @16 kg
3x10-10 small windscreen wiper @16 kg
4x2(l,r)x4 floor press+4 armbar press @16 kg
5x15-15 one handed swing @12 kg
1 minute ulp

Stretching

Weekend

Yesterday we climbed a beautiful combination of eight pitches in the difficulty 5.10a, Beuteösterreicher + Hinterholz, and afterwards we trained ballistics for more than an hour: as a preparation for the KGB we re-trained the variations, tested the potential practice drills, tried the pair and group combinations. It will be fine! :-)
Today we climbed Draschgrat, seven pitches, variant of 5.7 difficulty, a very nice route.

Thursday

I trained Marci: TGU, clean :-) I learn a lot from it, and this was just the second time...

Afterwards 7x10 see-saw press @2x12 kg.

Today rest (yoga), traveling, during the weekend we are climbing in Austria and the training is preparation for the KGB!

Training update

On Tuesday I made some clean&press and jerks after the training with Marci (see the post "First steps...")

On Wednesday we went climbing indoor. Although my knee is almost recovered, not willing to risk anything I climbed top rope, 8 routes. I attribute to KB training that after the accomplishment of a somewhat difficult route I regain force and form very quick :-)

First steps...

On Tuesday I had the honor to hold the first KB training for a first-class athlete, one of the key players of the Hungarian national waterpolo champion team TEVA-Vasas Plaket, Marton Toth(Marci).

For those who do not know him here are some video links – Marci in action:
Impressive, isn't it? But we are working hard to get it even better!

Marci got acquainted with the centre of kettlebell universe, the SWING! He was eager to learn and having an excellent movement culture, succeeded to catch the proper swing technique very soon. Of course we went hard-style and did some variations, as well.
-----
If you ask, „Why just swing?" I highly recommend you to read the post of Dr. Mark Cheng, RKC Team Leader or simply to try a hard-style swing workout!
-----
Back to Marci: he is flying to Malta around June 11-12 for 6 weeks to strengthen the Team of Sliema Asc in the Maltese Championship, but it is very likely that he will bring a 16 kg KB with him and make his workouts out there, too. Thus we have two weeks to learn the basic drills and give a strong start on the way that will hopefully bring him in the form of his life – and improve it further when he gets back! :-)
It is a pleasure to train Marci and I am quite sure that the results will surprise even himself - but not me! I know both his strong will and talent and the effectiveness of the kettlebell. I dare say they will match each other!

Training is to be continued today… :-)

Ervin Toth, RKC

Ervin Toth, RKC. We share the passion for kettlebells and some other hobbies, like mountaineering, ski tour, Monti (our puppy) and make the KGB seminar on June 14, 2008 together thus I would like to take the opportunity to briefly introduce him. Ervin earned his RKC in April 2007 but has a long and impressive sport (power hiking, ski, marathon running, mountaineering, aikido, krav maga) and for some of his sports a significant coaching history. Based on his experience I will invite him to share his thoughts on KB training on the blog sometimes:-)

Kettlebells Gone Ballistic

Kettlebells Gone Ballistic

Feel the arc! - Ballistic seminar

Are you familiar with kettlebells?
Do you have questions in connection with ballistic exercises?
Do you want to increase your snatch volume?
Are you interested in more variations?

We organize this seminar for those who have already got acquainted with the basic „swinging” exercises (swing, clean, UPL) and want to delve into the secrets of snatch and jerk and of further variations of the basic drills.

After 4 hours of Kettlebell Grueling Ballistics you will see the arc of the bell from a quite different perspective! :-)

Date: June 14, 2008, 10:00 a.m to 14:00 p.m.
Site: Adyligeti Rendészeti Szakközépiskola, Nagykovácsi út 3.
Approach: from Hűvösvölgy with the bus 63 (bus stop BM-school)
Registration, information: nemethrita@kettlebell.hu
Fee of the seminar: if paid at the Tacticalshop until June 10 HUF 5,000; on the spot: HUF 6,000Maximum number of participants: 20 persons (KGB is watching you – register in time!)

In order to provide KBs in the appropriate weight and number for everyone please send us the following information together with the registration:
- when did you start kettlebell, what kind of other sports do you do;
- which weight of KB are you used to perform ballistic drill with,
- do you feel any uncertainty at a drill (if applicable);
- eventual prior injuries.

Got curious?
Come along!
You will like it!

All prospective participants are welcome with tough love!


Ervin Tóth, RKC and Rita Németh, RKC

Monday workout - update

JM

3x8-8 halo@12 kg
3 ladders of 1 to 5 clean&press&saw (l, r) @16 kg
3x5-5 windmill @16 kg
3x10 situp @16 kg
3x8 straight arm floor French press @16 kg
3x4 floor press&4 armbar press (l, r) @16 kg
3x10-10 small windscreen wiper @16 kg
4x10-10 jerk @16 kg

Stretching

Sunday windmill fun :-)

After 3 hours of driving I was a bit tired, so Ervin (Ervin Toth, RKC) designed for me a funny workout of windmill variations:

JM

5-5 low windmill@12 kg
5-5 low windmill@16 kg
5-5 windmill@12 kg
5-5 windmill@16 kg
5-5 windmill with 12 kg in the upper hand and 16 kg in the lower hand
5-5 windmill with 16 kg in the upper hand and 12 kg in the lower hand
5-5 low windmill with 16 kg+12 kg both in the lower hand

Stretching

I did two series and can only recommend for everyone!

Saturday Workout - update

I spent the weekend in the countryside but took a 16 kg kettlebell with me :-)

Saturday workout:

JM

2x10 deadlift
2x5-5 halo
2 ladders of military press&saw 1-5 (l, r)
3x5-5 bent press
3x5-5windmill
3x5-5 floor press
3x10-10 small windscreen wiper

Stretching

Friday - Rest

Today is resting day, maybe with some yoga.

For the weekend I am planning press sessions, and hope for an advanced recovery of my left knee (I have to admit that I miss those ballistics :-)).

Thursday Workout @16 kg

JM

2*10 deadlift
5-5 halo
2x4x 1-1 halo (l, r) + 1 French press
2x5-5 low windmill
2x5-5 windmill
20 swing
6-6 floor press
20 swing
4-4 floor press+sit-up 4-4
30 swing
15-15 one handed swing
5-5 bent press
5-5 windmill
8-8 floor press
2x5-5 windmill
4 armbar stretch

Stretching

16 kg again :-)

Training update – May 21, 2008

JM warm up

2 ladders (1 to 5, l,r) of clean&press&saw @16 kg
3x8 front squats @16 kg
3x8 French press @16 kg
3x10 sit up @16 kg

2x10 straight arm floor French press @16 kg

3x8-8 floor press @16 kg
3x10-10 small windsreen wiper @16 kg
Exception: 5x20-20 one hand swings @12 kg

Stretching

Whereas during the swings you have a load at the bottom of the arc 3x of the weight of the bell, when doing the swings I switched back to 12 kg in order not to jeopardize the recovery of my knee. It is getting better and better but this is the phase when I have to restrain myself and not to hurry to do the ballistic workouts with heavier weight, to maintain the recovery arc :-)

I can only imagine

I received a mail and feel to have to share its content. Although it is not related to the kettlebell, all the respect is due to its hero.

It is the story of an Australian man who participated at the race Ironman with his son. The boy was born with brain paralysis.
The man did not considered the disease of his son as an obstacle, has trained hard for years till the time of the challenge came. The approximately 60 years old Australian has entered for the Ironman with his son.
This challenge is really superhuman. It consists of three parts and almost always starts at dawn:
1. swimming in the sea or in a lake, approximately 4 km (in the morning cold),
2. after having finished the swimming you take the bike and ride some 180 km without interruption, hill up and down,
3. after the cycling follows the marathon, 42,5 km running, which is a terribly hard test both physically and mentally.
World champions accomplish it in some 8 hours and 15 minutes. A Mexican finished his first Ironman last year in 12 hours and 8 minutes.
The Australian hero of this story accomplished it in 17 hours. Normally the highways, motorways, etc. are not closed, life is going on but seeing this challenge and knowing the participants they were closed till its end, deep in the night.
The most beautiful thing is that this man – and many similar persons participating at such events – is much stronger mentally than physically. He succeeded to accomplish Ironman with his son, which is a really motivating and great triumph.

It is worth watching. It is entitled “CAN”...
Whether you are an athlete or not you will appreciate this ">video.

Training yesterday

Warm up (JM)
KB in rack position, walking 1-1 min (r,l)
20 swing@12 kg
10-10 high pull@12 kg
20 swing@12 kg
2x5-5 snatch@12 kg
15 sec on, 15 sec off system, with regard to my knee presses instead of snatching:
10 sets of military press, 6-6 reps per set@12 kg
10 sets of clean&press 4-4 reps per set@12 kg
I had to concentrate hard not to hurry and to perform it properly till the last rep. Therefore here you cannot work with the rep-number of the VO2 snatch, but this was not bad, either :-).
Finally 1,5 min French press and stretching.

Kettlebell and pregnancy

The video on the blog of Peter Lakatos on Yoana Snideman, RKC Team Leader doing her snatch test in the 9th month of pregnancy, generated ambivalent reactions. Even if a part of the kettlebell society is not directly concerned, I think this is an important issue, for during the childbearing period nothing is superior than the health of the baby. All the same I can hardly imagine myself to fall in inactivity once becoming pregnant so it would be great to find a healthy balance.
I read the posts of Yoana she wrote on her workouts during pregnancy. It is quite impressive but do not forget: Yoana is an RKC Team Leader and Physical Therapist. Of course not all KB-fanatic ladies have her condition and training practice, thus she could be rather considered as an exception.
Having no personal experiences on pregnancy I reverted to my Team Leader at the RKC Budapest, Dr. Mark Cheng with the question, whose wife, Dr. Courtney Mizuhara-Cheng, RKC II has been training with kettlebells even before the birth of their child.
According to Doc Cheng one thing is strictly forbidden: to start kettlebell training during pregnancy. I suppose anyone who has already tried the sport needs no explanation why. Besides, it is a general experience that kettlebell has a beneficial effect in this case, as well, to begin with pregnancy induced diabetes, and incontinence, continuing with the fact that strength, flexibility, muscular tone, right tension and condition make the birth itself easier for the mother and is a big help when looking after the baby. Just thing of the potential consequences of the lifting the bell with no straight back! Well, if the right attitude has already been fixed earlier, it will come when lifting the child, thus avoiding potential injuries of the back, etc.
Consequently, if you have been training with kettlebell for a while and become pregnant – provided that your doctor does not forbid you to do so – you can continue the trainings but you should immediately scale the workload (it is advisable to switch to a lighter weight) and the intensity of the workouts.

Doc Cheng, e.g. definitely disadvises workouts like VO2max and snatch test (if you have ever tried these you should understand the reason). Yoana probably has a different opinion, but I am 100% sure that she did not want to jeopardize the health of her child. However, they both share the view that – provided that no special conditions apply – women could profit a lot at and after childbirth from the continued KB training, reasonably adjusted to the situation.
I think that the above shall apply for the nursing/breastfeeding accordingly. I would add, just as Pavel tends to say: “Appraise the conditions and use your rational judgment!” And of course, you should consult your doctor and an RKC.
Prior to increasing the intensity of kettlebell workout after nursing it is also advisable to consult an expert but I suppose there is no need to insist long how effective the bell can be to regain your shape – e.g. take a look at the wife of Doc Cheng or Yoana. Convincing, aren't they? :-)

Having received the authorization I will contact Dr. Courtney Mizuhara-Cheng directly to inquire for her experiences and I will try to get in touch with Yoana Snideman, as well. Naturally I gladly welcome all comments, whether based on practical experience, professional or private view!

New member of the family

Although we can bring her home only in July, on Sunday we visited the new member of our little family :-). She is Monti:

Whereas the Bernese is a Swiss mountain dog that used to pull carts loaded with milk cans to the dairy, Ervin decided to build her a little cart so that she can pull the kettlebells...

Workout

At Tamas Mari:
2x10 deadlift@12kg
2x8-8 halo@12 kg
1-1 min. biceps to ear, elbow locked, KB: shoulder pull up and down@12 kg
10-10 elbow circles forward and 10-10 backward from clean position@12 kg
3x8-8 side press@12 kg
3 x5-5 windmill@16 kg
3x10 situp@16 kg
3x10-10 small windscreen wiper@16 kg
3x8-8 floor press, at the last rep armbar@16 kg
4x5-5 armbar lowering&press@12 kg
20-20 snatch@12 kg
20-20 high pull@12 kg
20-20 snatch@12 kg
20-20 high pull@12 kg

At most static exercises I returned to 16 kg, but I did not want to overload my knee with the ballistics yet (anyway, it is getting better slowly).

RCK Hungary III.

With Kenneth Jay, The Dane of Pain, VO2-specialist and press-expert.

RKC Hungary II.

With John DuCane, the man who started IT ALL with Pavel. We will be grateful forever!

RKC Hungary I.

Doc Cheng. He was simply a GREAT Team Leader! Go Team Cheng!