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.