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.
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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!
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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!

Bent press, side press

When discussed at a training there have been some uncertainties about the perfect bent press and the difference between bent press and side press. As confirmed by Dr. Cheng, this is bent press (performed by Jason C. Brown, RKC, link recommended by Doc Cheng)
As for the side press, the starting position is the same (tilted torso) but you have to work much more from the arm, pushing the bell away actively.
First I was not too keen on either of them, irrespective of whatever they were called but I learnt to respect them. I hold these exercises for good checkpoints: bent press for stability and side press for strength. And do not forget tension and right breathing behind the shield when trying them!

Switch to heavier weight

Whereas this question came up sometimes in my milieu, I hereby share my own experiences and thoughts.

Below it is assumed that the initial weight has been chosen adequately (see hereto Pavel: Enter the Kettlebell, in the practice ask an RKC for advice).
As for me, I followed the principle of absolute gradual progress, having in view the opinion of Pavel and the tips of Peter Lakatos.
Primary aspect was to learn the right performance of the techniques. I had the luck to start the kettlebell training in the group of Peter, so that I could accomplish the first three months under professional supervision. By the end the techniques ingrained and I could perform them easily with the 8 kg bell, in the last weeks swinging already 12 kg.
I started the next training period with a 12 kg KB. From the ballistic techniques I performed the prescribed repetitions, from the static series in the first two-three weeks 3, then 2 and finally 1 rep(s) less pro series. Afterwards I could integrate myself with it into the normal pace of the training. I held to the 12 kg for approximately 6 months; in the last section I often worked with two kettlebells.

Naturally, after a while I started to make eyes at the 16 kg bell. Following the well-tried schedule: some weeks of swing, at the beginning 10 reps less per series, at the second time only five less, at the third time full reps. The eight is a friendly technique just as well, so I included it into the 16 kg club. When swings did not make me too tired with 16 kg, I switched to it at ballistic techniques, too, at the beginning with fewer reps, gradually developing to the standard quantity of reps. When these could be perform without too much effort and with the right technique, came the turn of static exercises. After circa one year I have started to perform the whole training with 16 kg kettlebell. At first – foremost at the ladders – I often had to use the push-press but (thank Brett Jones – see „It's Called a „Challenge" for Good Reason! How to Prepare for – and PASS – the RKC Instructor Certification Workshop") I got to the ordinary military presses. In the meantime of course I coquetted with the 20 and 24 kg for swing, too, and some time it came to 50 snatches with the 20 kg bell per 5-5 reps and rests. :-)

I would like to add, however, that in the week preceding the RKC I only worked with 12 kg and that in lighter style, too (another time I will write about the preparation, too). At present I am regenerating and I plan to reverse to 16 kg when my knee is recovered, and when I feel like being ready, I will start to integrate the 20 kg bell, according to the schedule above.
I want to stress that the above is a gradual training schedule designed personally for me, discussed with instructors. It is not sure that it would work for everyone. Anyhow, should you want to try it, I call your attention to the following:
- Kettlebell training is no race. You can get pretty tired with 8 kg as well (see the post of Gabi: http://hungariancouragecorner.blogspot.com/2008/05/respect-weight.html). At the RKC for example, Kenneth illustrated wonderfully that a professional of his size and strength can perform very intensive training even with a 12 kg bell, using the according technique. You do yourself very well with kettlebell, but you can harm yourself a lot, too (to quote Pavel: "It's your fault!" – and I would like to stress, how important gradual progress is considered by Pavel).
- I made a lot of sports before starting kettlebell, too. This provides a far different basis to KB, as well, than as if I would have taken the bell after years of sloth. The loading capacity, the flexibility of muscles, etc. are different.
- In my opinion the fact that I can press the heavier weight from strength does not necessarily mean that my muscles and foremost my joints are prepared to. One can jump 4 to 8 kg-s up per month or abruptly perform work in double mode with the weight but in can lead to overexertion, overtraining and then there is no choice but to make a rest. Meanwhile on falls back and can restart from a lower level although one could have been far more further with a gradually built up improvement.
- I noted well at the very beginning, having confirmed by the RKC: most important is to learn the right performance of the techniques with lighter weight in order to anchor the correct movements. If one switches to a heavier KB one has to concentrate to hold, stand the weight and as I experience and see one has not the equal share of concentration on the perfect performance (which is the basis to avoid injury). But if the movements are conditioned accordingly (that takes time) this makes no problem.
Finally, a quote from Kenneth Jay, expressed by him after the VO2 max session (15/15 sec) at the RKC cert: „If you can make eighty series of this, you can switch to a heavier weight!"

Rest

Just as usual, I started my day with joint mobility (JM). It is the mobilization of the joints and at the same time an excellent warm up to training, too. You can get acquainted with it from the excellent book of DVD of Pavel Tsatsouline, entitled Super Joints. As far as I am informed Hungarian RKC-s use JM for warm up, as well.
Unfortunately, the JM session will not be followed by kettlebell training for three days now, because my knee has not recovered from an injury caught at a hike approximately 4 weeks ago. Since then I have run a half marathon, went climbing and of course accomplished the RKC (afterwards came one regeneration day and this week I did my training instead of the 16 kg KB with the 12 kg). Nevertheless, I should not go overboard, thus until Monday my sport program consists of JM, stretching and yoga.It will be hard to resist but must be in order to be able to train at 100% again as soon as possible. I have to keep in view that rest / regeneration forms just as important part of the training process as physical training itself – in fact, muscles improve strength during the rest period. If one does not take regeneration breaks and exaggerates oneself, it has not the expected spectacular improvement as consequence but gradual decline of performance and in worst case an injury. I usually have one resting day a week when stretching and yoga are the most. Now I will use these three days inter alia to study Relax into Stretch from Pavel which displays a different approach to stretching as the usual way. Having had the honor to see personally how efficient it is for flexibility I am much more convinced. Besides, I am motivated by the recommendation received from him when he dedicated the book at the RKC: „Rita! Be flexible, or else…” :-)

Welcome!

Welcome to my blog!

May 11, 2008 was a fundamental date in my life: after three hard but fantastic days I became an RKC, kettlebell instructor.

I would like to thank:

- Peter Lakatos, who has „imported” the kettlebell to Hungary, started to train me and prepared us for the RKC course,

- Tamas Mari and Ervin Toth for the hard trainings yet of good cheer and for the useful tips,

- Gabi Katschthaler for her blog and for the useful and mutually heartening virtual discussions during the preparation (and since then),

- all training partners for keeping the fingers crossed for me,

- Pavel, John DuCane, Dr. Mark Cheng, Kenneth Jay, Tommy Bloom and the Hungarian RKC-s for the excellent education, for pressing the pace and for the encouragement,

- the other participants (Go Team Cheng!) for the joint suffering and experiences!

I suppose the approximately one year and a half since when kettlebell forms an intensive part of my life and the three days of the course offer a good start-up but the practical process of becoming an RKC is just beginning now and maybe never ends. In this blog I would like to follow the steps of this process, my thoughts concerning training and welcome constructive criticism. The power of kettlebell to you! :-)