Ok, so I did it again. Turns out this might be an improving skill and not just a fluke! Another TGU with the Bulldog I like to call George.
On this day, I warmed up with Super Joints, Jumped rope for 5 minutes, did 3 sets of Overhead Squats and Pump Stretches and then settled into another set of Turkish Get Ups with an 88 pound Kettlebell.
How did it go this time? Well I filmed it, as you can see. This was stronger than the last one for a couple reasons. First, I didn't rest between sides. Last time I rested about a minute. Next time I will do the same. It's important to note that next time I will also pay closer attention to the decent on left side as the final portion was rushed. In retrospect, I think my mind got in the way. Meaning I realized what I was doing! It's important to own each movement of the Get Up.
Next time I will also drive more from the heal in the beginning. I feel like I have a solid grip and handle on the bell so I will devote a little more attention to the drive and get my arms more at a 45 degree angle in the beginning of the movement. This will help with control. I rolled up instead of drove up.
So I got a few things to work on, but am still quite proud of this achievement. I am looking forward to fully owning the Bulldog TGU.
The rest of the session included some Goblet squats, Windmills, Club Swings and 1 descending ladder of 24kg Snatches. 14/12/10/8/6.
Monday, May 30, 2011
Training Session from Friday 5/27
A successful session with a little minimal variety!
After a brief warm up, I launched into Double 24's. Squat+Press+Pull Up. 20 minutes on the Gymboss
. 4 Ladders up to 3 reps. Next time, I'll shoot for all 5 ladders. I've reduced the time by 10 minutes as I am looking to bump intensity and density.
Finished with Bulldog Swings and Push Ups. For the pushups, I use Elite Rings
and lowered them close to the ground then put my feet on a step
. This was also in an attempt to increase density and intensity. 15 minutes. I kept the Swings at sets of 12 and for the push ups, worked to almost failure each time. Some times I'd go slow, others at a higher pace. It was a good 15 minutes.
After a brief warm up, I launched into Double 24's. Squat+Press+Pull Up. 20 minutes on the Gymboss
. 4 Ladders up to 3 reps. Next time, I'll shoot for all 5 ladders. I've reduced the time by 10 minutes as I am looking to bump intensity and density.Finished with Bulldog Swings and Push Ups. For the pushups, I use Elite Rings
and lowered them close to the ground then put my feet on a step. This was also in an attempt to increase density and intensity. 15 minutes. I kept the Swings at sets of 12 and for the push ups, worked to almost failure each time. Some times I'd go slow, others at a higher pace. It was a good 15 minutes.
Saturday, May 28, 2011
How To Perform A Turkish Get With A Very Heavy Kettlebell
Wednesday 5/25/11 marked the first time this Girevik successfully handled a Turkish Get Up with The Bulldog, a 40 kg (88 pound) Kettlebell. Mine is affectionately named George.
Oh, I have tried in the past, mind you but the last time I attempted this it seemed as if it left the actual bone in my forearm sore. I quickly felt like I did not have enough static strength or control to manage this burden. This was about a year or so ago and the image of my ulna and radius snapping in half under the weight enabled me to "shelve" the Bulldog TGU for a while.
So... What's happened since?
How To TGU with a Bulldog
The answer is the same as any good "I need directions" joke. Excuse me, how do you get to Carnegie Hall?
PRACTICE!
Step #1: Swings, Swings, and more Swings. Get as comfortable with this weight as humanly possible. Until one fully owns the Swing with a given weight any other KB drill should just stay on the shelf.
Step #2: The last several months have involved TGU practice with a 24kg bell 2 to 3 times a week. This practice was textbook Kalos Sthenos. From "Kettlebells From The Ground Up," I would spend the early portion of my workout practicing each progression of the TGU and doing Goblet Squats as an active rest.
Step #3: TGU "as if." Lift the 24 as if its 40 and see what that does.
Step #4: Every once in a while, when you're feeling good sub in a 32 for the 24 when doing your Get Up practice.
Step #5: GTG With COC. (Translation: Grease the Groove with Captains of Crush Trainer
) You gotta be able to grip the snot and a few other excretions out of the horn to full command this heavy burden. This step 5 was something of a bonus WTH effect for me. I realized yesterday at work that working this gripper periodically through out the day has more than likely not only improved grip strength but over all strength as my "irradiation" skills improved too.
FINAL THOUGHT: Mind you, this was not a "perfect" TGU. It was a bit wobbly, the high hip bridge was more of a mid-range hip bridge and backing through the last few steps was a bit rushed. That being said, I elevated an 88 pound Kettlebell over head from a lying position, stood up and got back down under complete control because I can do a perfect TGU with a lighter weight and have treated that lighter weight with the utmost respect. So the WTH effect is in... effect!
This also required total concentration and certain muscles that don't normally fire, fired and fired hard.
The actual workout for that day looked like this:
Well this is part of the progression of the press for me. One of my goals this year is to press George. I will continue to practice and perfect the TGU with the Bulldog. I am also incorporating Bulldog Cleans into another part of my workout so I am progressing towards a glorious press and on Wednesday, I felt closer than ever!
Oh, I have tried in the past, mind you but the last time I attempted this it seemed as if it left the actual bone in my forearm sore. I quickly felt like I did not have enough static strength or control to manage this burden. This was about a year or so ago and the image of my ulna and radius snapping in half under the weight enabled me to "shelve" the Bulldog TGU for a while.
So... What's happened since?
How To TGU with a Bulldog
The answer is the same as any good "I need directions" joke. Excuse me, how do you get to Carnegie Hall?
PRACTICE!
Step #1: Swings, Swings, and more Swings. Get as comfortable with this weight as humanly possible. Until one fully owns the Swing with a given weight any other KB drill should just stay on the shelf.
Step #2: The last several months have involved TGU practice with a 24kg bell 2 to 3 times a week. This practice was textbook Kalos Sthenos. From "Kettlebells From The Ground Up," I would spend the early portion of my workout practicing each progression of the TGU and doing Goblet Squats as an active rest.
Step #3: TGU "as if." Lift the 24 as if its 40 and see what that does.
Step #4: Every once in a while, when you're feeling good sub in a 32 for the 24 when doing your Get Up practice.
Step #5: GTG With COC. (Translation: Grease the Groove with Captains of Crush Trainer
) You gotta be able to grip the snot and a few other excretions out of the horn to full command this heavy burden. This step 5 was something of a bonus WTH effect for me. I realized yesterday at work that working this gripper periodically through out the day has more than likely not only improved grip strength but over all strength as my "irradiation" skills improved too. FINAL THOUGHT: Mind you, this was not a "perfect" TGU. It was a bit wobbly, the high hip bridge was more of a mid-range hip bridge and backing through the last few steps was a bit rushed. That being said, I elevated an 88 pound Kettlebell over head from a lying position, stood up and got back down under complete control because I can do a perfect TGU with a lighter weight and have treated that lighter weight with the utmost respect. So the WTH effect is in... effect!
This also required total concentration and certain muscles that don't normally fire, fired and fired hard.
The actual workout for that day looked like this:
- Jump Rope 5 minutes (this skill is also improving)
- Overhead Squats and Pumps 3 sets of 5
- 1+1 TGU with George
- 16kg Windmills 1+1 x 3 alternated with Club Swings movements 1-3
- Snatches 5 minutes on the Gymboss
Well this is part of the progression of the press for me. One of my goals this year is to press George. I will continue to practice and perfect the TGU with the Bulldog. I am also incorporating Bulldog Cleans into another part of my workout so I am progressing towards a glorious press and on Wednesday, I felt closer than ever!
Thursday, May 26, 2011
Training Journal for May 23
Monday 5/23 marks the day I re-introduce The Bulldog into RKC Drills other than Swings.
Super Joints to warm up
Practice Bulldog Cleans and Low Box Pistols 5 minutes on the Gymboss
and 3 singles
32kg MP + Pull Ups + Box Pistols. Ladders up to 3. 20 minutes on the Gymboss. 3 complete ladders plus 1.
Swings and Push Ups 15 minutes sets of 12 and 8 respectively, got 8 rounds.
This session was one of those sessions where I truly finished stronger!
Super Joints to warm up
Practice Bulldog Cleans and Low Box
Pistols 5 minutes on the Gymboss and 3 singles32kg MP + Pull Ups + Box Pistols. Ladders up to 3. 20 minutes on the Gymboss. 3 complete ladders plus 1.
Swings and Push Ups 15 minutes sets of 12 and 8 respectively, got 8 rounds.
This session was one of those sessions where I truly finished stronger!
Sunday, May 22, 2011
Personal Trainers: How To Get More Clients
Personal Trainers: How To Get More Clients
Here's another good one and might be challenging for some! With many a year of professional selling under my belt, it's high time I start contributing to my other passion.
Here's another good one and might be challenging for some! With many a year of professional selling under my belt, it's high time I start contributing to my other passion.
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