Archive for the ‘irontamer’ Category

Hello everyone out there.  Hope you all are doing well and training smart.  Hope you are doing something to help exercise your mind, body and soul.  Just finished watching Tracy Reifkind’s Programming the Kettlebell Swing.

No one has done more with the kettlebell swing than Tracy Reifkind.  She is a visionary in the art of the kettlebell swing and the numerous ways you can perform swing variations and workouts.  Her DVD alone has provided me with some vital information about ways to change up things in our classes here at SG Human Performance.  From swing timing, on the minute swings, to the roundabout swing, Tracy provides many important drills and aspects to the swing that I would have never even thought of until I watched the DVD.  The roundabout swing idea alone is a solid drill for newcomers all the way to skilled RKC’s on perfecting their one arm swing.

IF you don’t want to take my word for it then I am sure you will listen to what Pavel has to say:

“If you searching a brutally effective fat loss and conditioning regimen, you have found it: Programming the Swing. I was so impressed with Tracy Reifkind’s innovations that I am incorporating some of them into the RKC curriculum.”


Anyone who is training clients and groups with kettlebell swings will greatly improve their programming by using her material.  I again think that this DVD along with Dave Whitley’s Deepening Your Get Up Skills and Mark Reifkind’s Lats the Super Muscles will provide you with vital information when training for your upcoming Hardstyle Kettlebell Certification and/or your Russian Kettlebell Certification.  I really would not see why you would not purchase the 4 disc set really.

Hello again everyone! It has been a terrific September as an offical RKC instructor. I have to say I have been able to apply all that I have learned at the RKC Instructor Certification Course everyday with my clients as well as my physical therapy patients.
As I promised, I am writing a 2nd installment to the Iron Tamer Clan Post from last week. This week I am giving props to the instructors and others who helped us to prepare for our success at the RKC.

David Whitley, Senior RKC
It all began when I returned from a Functional Movement Screen Seminar where one of the presenters (Gray Cook, PT, RKC) introduced me to some kettlebell exercises. I was very interested and ended up finding out that David (aka the IRONTAMER) held classes in Nashville and is also FMS certified (CK-FMS). For the next month I was blown away by how much he knew about movements and how the kettlebell itself can be used as a tool to work on mobility and stability at the same time. On my first day of Nashville Kettlebell Bootcamp I performed turkish get ups and could not believe how much I was working on mobility of my joints as well as stability of my joints with one exercise! I decided to give 4 weeks of my bootcamp workouts and retest my FMS score. Note I did not do any other corrective exercises other than bootcamp. My FMS score went from a 15 to an 18! My wife went from a 14 to an 18 in the same time and can now do a very good push up.

After 3 months of bootcamp and about 20 pounds of fat loss later I was hooked. Nikki and I proceeded to let the Irontamer know that Iwe were interested in training for the RKC Instructor Certification Course. He told me that he would be happy to train Nikki and I and that we should continue to come to bootcamp to prepare. And boy did we prepare! David was tough on us but in a very good way. He knew what the RKC cert was like and was preparing us for the grueling days that would be the RKC. He did not sugar coat things. We heard things like “quit your whining and swing!” and “if your clean is like that at the end of RKC you WILL fail the course”. It was exactly what we needed to hear. He motivated us very well.
I owe David everything. He introduced me to kettlebell training and what the RKC is about. He reiterated that the RKC is not just about the kettlebell, the kettlebell is only a tool. Its the movements and the concept behind the RKC that makes it so successful. Thanks to his knowledge and teaching, I am a much better Certified Athletic Trainer and FMS specialist at correcting movement imbalances. Thanks David! I will always introduce myself as being a decendent of the Iron Tamer Clan and you as my mentor.

Matt McBryde
Matt just received his RKC instructor certification last year (2008). We met Matt as he was one of David’s instructors that covers his class when David is out of town. Matt is a terrific instructor from the very first day we met him. He put his own spin on class but the RKC techniques were always the foundation. Matt was gracious enough to come to our RKC prep days at 6am to help us with technique and also gave us some killer workouts, including the VO2 Max protocol from the Viking Warrior Conditioning. The VO2 practice we had with him very much helped us at RKC to improve on our snatch technique but also to prepare us for the grueling workouts. Matt now currently owns and runs Tennessee Kettlebell Bootcamp along with his cool wife, Kristen (the Hardstyle Diva part of the Irontamer Clan!) in Franklin, TN. Thank you for all your wisdom, Matt. Not only did I learn so much from you but I also gained 2 friends. I know that Kristen and yourself did not have to drive 20 minutes every Saturday to come train with us, but you did for the sake of helping us become as prepared as we could be. I will never forget your generosity.

Dennis Breckey
Dennis is the first RKC that we met in Nashville after working with the IronTamer and he also subbed for David from time to time. He teaches a very structured class and gave a different point of view with corrections and cues on our technique. Dennis was also showed up to almost every Saturday morning RKC prep class. He had nothing to gain from coming. He did not have anyone close to him prepping like Matt did. He just came to help us out. I was truly blown away that he would come so early in the am to come help us out. Dennis is currently working on his Z Health certification and when Nikki spoke to him about her tricep issues, he made the time to research and ask other Z health professionals about what drills would work best to alleviate her problems. Dennis is just a whole lot of awesome in my book.
I would also like to give a quick shout out to some other important people who played a role in our RKC certification. Mandy (with a Y not an I) Whitley is a wonderful friend of ours who let us borrow her husband on many accounts to have him work with us. She was the first person I saw when I passed my snatch test and she was jumping up and down in excitement. She put up with our Vibram Stank in the hotel room for 3 days. And was there to give me updates on who all passed since I was the last one. She made the whole process fun and well worth it.
I would like to thank Gray Cook for steering me in the correct direction of the RKC. Also to Brett Jones for all of his articles and information who has helped me out. Brett and Gray have a terrific DVD series “the secrets” and “Kalos Sthenos” which provides important corrective exercises to help improve on asymmetries in your body. I would like to say that thanks to them I am a better informed and prepared RKC and athletic trainer.

I cannot begin to explain all the emotions that went through the last weekend. There were times of doubt, nervousness, excitement, exhaustion, fulfillment, pain, anger, and many others. At the end I finally understood what RKC is all about. It is hard to describe what transition I went through, but I truly believe that I am a stronger and more honorable man now that I have been through it and passed. My bond with Nikki (my wife!) is even stronger than before. I also have a very strong, almost unbreakable bond with my team, my fellow RKC’s and especially the IronTamer Clan.
I would like to take this time to talk a bit about the IronTamer Clan. A long time ago, Nikki and myself began Nashville Kettlebell Bootcamp and were blown away on the results that we were getting in class. We decided that we would like to train for the RKC and began our quest. Along the way we made a bond with other members of the bootcamp and for some unknown reason, all 5 of us decided to all sign up for RKC San Diego in August and thus began our quest to become RKC certified. I would like to take the time to brag about each and every one of them.
Nikki

Nikki (or as most of you know I just introduce as “my wife, Nikki”) has always been an outstanding athlete and it showed from day 1 of bootcamp when we met with David. On the very first day with only very limited experience with kettlebell training she was already swinging a 24kg with good form. Dave Whitley stated “the force is strong in this one”. Nikki has hit some impressive numbers since beginning training back in October of 2008. She has hit over 200 snatches with a 16kg in 10 minutes, can strict press a 24kg, do a full get up with a 28kg and a 1/2 get up with a 32kg. More importantly she was a very motivating factor in my training. She was very patient with my moods, got me out of bed every morning at 5:15am when it was time to train. And gave me countless important cues on improving my technique. She is quite a remarkable woman and I am proud to say that “she is all mine!”

Kristen

When we first met Kristen it was through her husband, Matt who is an RKC. He was subbing for a class of ours when Dave Whitley was out of town. We walked in and saw Kristen snatching with a 16kg. (Nikki thought to herself, “how in the hell is she doing that?”). Kristen told us she was planning/training for RKC certification probably around October 2009. But Kristen was next in line to sign up for RKC and join the clan after the Irontamer called and notified her and her husband that Nikki & I just signed up and that the Irontamer himself was going to be instructing. Kristen is just a little thing, but I would definitely would not mess with her since she is very strong and strong willed to boot. “We are here for physical training!” as she would let people know in the elevator in La Jolla when they asked her if she was here on vacation. Kristen was the first person I saw after we finished the 5 minute snatch test and she was jumping up and down excited that all of us performed it so well. I also think that Kristen really helped Nikki out by having another female in the group to work with and ask questions to. There was a time that Nikki thought there was no way she would be able to snatch a 16kg until she saw Kristen doing it for reps. They developed a very strong bond between the 2 of them. Kristen is also the one that right after RKC stated that we should all go to RKC II together. I think the world of her and the things that she can do. Her and Nikki both belong in the “sexy and strong” group that so many of the RKC women demonstrate.

Jay

Jay has been coming to bootcamp for a long time and stated that he has always wanted to perform the RKC instructor certification program. When David called him to tell him that Nikki Kristen, and myself were going, along with himself as an instructor. He immediately joined the team and signed up. Jay is an amazing individual, his terrific sense of humor came out at out of the blue times to make all of us laugh. Whether it is his Rick Flair impersonations while doing push ups and squats or his “cardio step” warm up routine for RKC prep on Saturday Mornings at 6am, to his 80’s dance offs with David Whitley. He always kept us entertained. Jay is a diabetic and through his diet and exercise regimen you never would guess he suffers from the disease. The one thing that I love about Jay is the fire that burns inside of him. On Saturday morning of the RKC cert, he looked totally wrecked. He stated that he cramped up all day on Friday and was very tired and sore. But wouldn’t you have known it, he pushed through with the heart of a lion. I looked over to him during the grad workout when I was running out of gas and looked into his eyes and saw that “fire” again. He was yelling and grunting his way to the finish line that was truly inspiring. This loving husband and father is truly a man among boys in my eyes.

David E.

David was the last to sign up for RKC. If I remember correctly, he began a long time ago doing some personal sessions with the Irontamer. On the day after everyone else signed up, David E. showed up to say hello to the Irontamer and they spoke about the RKC. The following day he signed up as well. David E. decided to enroll in the RKC certification as a birtday challenge to himself. At 40 years of age (although he looks under 30 and his work ethic and body look like that which most 20 year olds wish they could have) David E’s progression and training was the most challenging. The rest of us were in top shape and have been training with kettlebells for some time. David E. pretty much began about 3 months out from scratch. He had to retrain himself into all the required kettlebell exercises that he would be trained on. David E. has a history of back problems and he had times when his back was too sore to train at all. But little by little, David’s progression pushed along. His back stopped hurting cause he was using his glutes instead of his back extensors, then he reached 100 snatches in 5 minutes, then he just took off. By the week before we left for RKC, David E. was clean and pressing, snatching, snatching and doing get ups with a 32kg! I would have to admit that I was quite jealous on how strong he had become in such a short period of time.
At the RKC certification he took a leadership role with Team Cheng and flourished in that role. When I was finishing the workout and was running out of gas, I could hear David yell… “Come on SNOW!!! just like we do back home!!!!!!!!!!! Very glad to hear those words. I am very proud of his accomplishments and hope I look as good as he does when I turn 40.

So that is the IronTamer Clan in a nutshell. All are unique in their very own way. I have to say that the bond I have with them is unbreakable. I no longer call them friends, I call them family. I no longer shake their hands or high five, but I hug them each with a feeling of pride. I will never forget you guys and how you have motivated me.

Next blog I will talk about the influential people who helped us to become RKC’s.

From Left: Kristen, David E., Myself, Nikki & Jay

Countdown = 9 days till we begin.
Doing pretty well this week. A little on edge due to one of the most important weekends in our lives if you ask me. You have to understand that I am the guy that gets sick to my stomach nervous before recreation softball games, after the first play or swing of the bat then I will be fine.

I feel that I will be on edge ( feel sorry for my wife Nikki) until after the 5 minute snatch test, then I should be in the zone to workout and learn & leave the nerves behind.

Training has gone fairly well. Saturday we did vo2 work with the snatch test for 17 minutes. Then practiced some teaching to some of the newer members of the bootcamp. On Sunday Nikki and I took the day off since we have been going non-stop for a few weeks now and were starting to feel it a bit. My neck and shoulders were pretty sore on Sunday (which means in my mind I was resorting to using my neck muscles instead of my lats and hips to do the work during the VO2 when I got tired). Been doing some trigger point work and shoulder stabilization exercises and that has helped alot.

Monday I did a workout of Turkish Get Up technique work, overhead walks, burpees and swings. Followed that with a good workout with David (another RKC hopeful) where we did double cleans, double presses, & double squat ladders 3×3 rungs. David is coming along so well and is peaking at the right time. Today he played around with my 32kg kettlebell and was able to perform getups, clean and press and snatches with it. I am almost jealous by how much he has improved in the past 3 weeks (ever since he reached 100 reps on his 5 min snatch test). Proud of you buddy!

The rest of the week I plan on doing Turkish Get Up practice with different weights to continue to improve on my technique along with some rolling exercises (I learned from Gray Cook which will greatly help your TGU in the first 2 and last 2 segments) and thoracic mobility. Also plan on doing some double kb work and some single kb work as well. Lastly one more 5 minute snatch this weekend to prep for the upcoming week.


It was a cold day in Nashville today, but Nikki and I bundled out and were very pleasantly surprised to see that Ashley, Sue, Melissa, Lesa, Gina and Keith all came out in the cold early morning to workout with us.

Dave took us through a very good workout and we warmed up quickly.
We warmed up for 5 minutes with Neck ROM, Shoulder Rolls, Arm Circles, Spinal Wave and the Pump all for about 30 seconds.
Then we all got a kettlebell (moderately heavy) and went to a picnic table. We performed the following for 3 rounds. (30 seconds on, 15 seconds rest)
  • Split squat with back foot elevated on picnic table R leg
  • Split squat L leg
  • Push ups (either feet elevated on picnic table, regular push ups, or with hands elevated on picnic table)
  • 1 arm row Right
  • 1 arm row Left
Next we performed a set of swings 30 second on/15 seconds off for 8 rounds with a heavy kettlebell.
Terrific workout!
Remember if you are looking to learn more kettlebell exercises and especially those that help to make you more powerful and balanced for working out and sports there is a Kettlebell Workshop, Friday May 8th. Get the details at http://www.irontamer.com or email Dave and irontamerdave@hotmail.com.


It was a cold day in Nashville today, but Nikki and I bundled out and were very pleasantly surprised to see that Ashley, Sue, Melissa, Lesa, Gina and Keith all came out in the cold early morning to workout with us.

Dave took us through a very good workout and we warmed up quickly.
We warmed up for 5 minutes with Neck ROM, Shoulder Rolls, Arm Circles, Spinal Wave and the Pump all for about 30 seconds.
Then we all got a kettlebell (moderately heavy) and went to a picnic table. We performed the following for 3 rounds. (30 seconds on, 15 seconds rest)
  • Split squat with back foot elevated on picnic table R leg
  • Split squat L leg
  • Push ups (either feet elevated on picnic table, regular push ups, or with hands elevated on picnic table)
  • 1 arm row Right
  • 1 arm row Left
Next we performed a set of swings 30 second on/15 seconds off for 8 rounds with a heavy kettlebell.
Terrific workout!
Remember if you are looking to learn more kettlebell exercises and especially those that help to make you more powerful and balanced for working out and sports there is a Kettlebell Workshop, Friday May 8th. Get the details at http://www.irontamer.com or email Dave and irontamerdave@hotmail.com.

Hello everyone! Happy Friday! If you ask me I would term today’s bootcamp is “get your ass kicked by the kettlebell snatch Friday”. Dave was back from his travels and we spent the whole session practicing the snatch technique from the single arm kettlebell swing, to the “snatch pull” (as Dave termed it), then to the last part being the end of the snatch position.

We practiced by:

  • single arm swings 2×5 each side
  • single arm snatch pulls 2×5 each side
  • swing, to snatch pull, to snatch (then repeated full snatches x5 each side)
  • snatches 1×5 (with a hold at the top anywhere from 5 sec – 20 sec)
  • Lastly we did a snatch interval where we did 7 minutes of either continuous snatches, holds at the top of the snatch position, or swings. Our goal was to never drop or set down the kettlebell.

40 minutes later we were beat and the Heart Rate Monitor read 500 calories. Awesome day!

Hello everyone! Happy Friday! If you ask me I would term today’s bootcamp is “get your ass kicked by the kettlebell snatch Friday”. Dave was back from his travels and we spent the whole session practicing the snatch technique from the single arm kettlebell swing, to the “snatch pull” (as Dave termed it), then to the last part being the end of the snatch position.

We practiced by:

  • single arm swings 2×5 each side
  • single arm snatch pulls 2×5 each side
  • swing, to snatch pull, to snatch (then repeated full snatches x5 each side)
  • snatches 1×5 (with a hold at the top anywhere from 5 sec – 20 sec)
  • Lastly we did a snatch interval where we did 7 minutes of either continuous snatches, holds at the top of the snatch position, or swings. Our goal was to never drop or set down the kettlebell.

40 minutes later we were beat and the Heart Rate Monitor read 500 calories. Awesome day!