Archive for the ‘RKC prep’ Category

Hope all of you are doing well and training smart.  Nikki and I were progressing very well in our RKC Level II Training in the past few weeks.  We were feeling more grooved with the bent press, clean and jerk was coming along well with few problems and pull up and pistol training was really starting to take off thanks to the pistol progressions we were given by Senior RKC Franz Snideman (you can also youtube Doc Mark Cheng on his pistol progressions as well as they are both outstanding).

The very cool thing is that we really worked with a simplistic type of approach that you would see in Dan John’s 40 day workout program.  We spent 2 days per week doing Level II skills, 1 day per week doing Level I skills, and 2 more days just getting in some swings.

Then we kind of ran into a wall training wise.  We went off to CK-FMS for a wonderful weekend and the following week off to Net Profit Explosion’s Mega Training and Orlando HKC.  During this time my skills began to start lacking.  My tailbone would be sore from time to time as well.  We got back from Orlando and were thinking of getting hard and heavy into training when we did a very smart thing, we FMS screened each other.  The astonishing thing was is that we both scored a 12.  This was a very kind way that my body was telling me I had some things to work on and to back off before I get an injury in training.

I feel that this was a very important lesson for me and for everyone reaching for a big fitness goal.  There is a time to hit the pedal to the metal and a time to back off.  As Master RKC Mark Reifkind states “the next step off of a peak is always down” & “tough guy periodization- Heavy, heavier, even heavier, INJURY, light, light, heavy…..” you get the idea. I feel a lot of this occurs not only within the RKC community when training for the RKC Level I and II (example: 1/2 bodyweight press for level II) but also in the health and fitness community as a whole.  We never want to back off.  We have to remind ourselves and our clients that we need to take ourselves in for an inspection and  tune up every now and then and get back to basics.

So this past week I decided I would listen to my body and go back to some of the very basics:  pistol progression from the beginning, deadlifts, body weight pull ups, and FMS correctives (mine was rolling patterns, scored 1/1). By the end of this past week my FMS improved by 3-4 points and now I am ready to get back into the training program.  We were also fortunate enough that Master RKC Jeff O’Connor came in town to teach the Omaha HKC.  The following day we hosted a mobility and stability workshop taught by the Red Neck Ninja himself and man was it fantastic.  More information on how that went is upcoming.

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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 with his pink gym boss

David with his pink gym boss

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 at SD RKC, My belly in the background!

Matt at SD RKC, My belly in the background!

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 at the Brentwood High School Workshop

Dennis at the Brentwood High School Workshop

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.

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.

Nikki and I had a most incredible weekend. The weather was absolutely beautiful and I am happy to say that we took full advantage of it.
Saturday started of at 6am with our RKC prep workout with Kristen and Matt. Nikki was in charge of the workout this week and she had a terrific workout planned for us.
  • 5 min snatch test with RKC test weight
  • Clean and Press ladder of 5×3 with 2/2 clean and squats between ladders
  • Finished with alternating double swings (varied weights) and burpees 35 seconds on/20 seconds rest. 4 rounds of swings with 4 rounds of burpees in between

Terrific workout. Then I was off to shower and then to work. Not much going on today in the VOI so I got caught up on some paperwork, cleaned up the facility, spoke to the members and even got to wii bowl with one of the members for fun! (Thanks Deb!)

After work Nikki and I walked around Hillsboro village for a while to check out some things. Then went to Tabouleh for a wonderful Mediterranean lunch. I have never had Mediterranean before but it was wonderful! We finished off the afternoon with a movie (watched the proposal). Very funny and I enjoyed Sandra Bullock and Ryan Reynolds (my favorite actor).

Sunday was supposed to be a moderate day for Rite of Passage with swings and presses but Nikki and I just weren’t feeling it. We decided after breakfast that we needed to have some fit fun. So we went to the sand volleyball court and just played for an hour. Played pepper, played serve and receive, even set and spiked a bit. Got a great sweat and were pretty winded by the time we were done. We even challenged each other to 3 shoe getups each side as well as tried some farmers walks, rack walks and overhead walks with a light kettlebell in the sand. Very challenging.

Then off to Costco to pick up the majority of our groceries and then Whole foods for samples and some fruits and vegetables. Decided to get some poolside time in for an hour where Nikki read “Born to Run” by Chris McDougall and I listened to a StrengthCoach Podcast.

We finished the afternoon with cooking. We made oatmeal cherry protein bars (recipe coming soon), pumpkin pie protein bars, quinoa salad, turkey burgers, & quinoa pasta with vegetables and chicken meatballs. I am very much looking forward to enjoying my meals this week!

Nikki and I had a most incredible weekend. The weather was absolutely beautiful and I am happy to say that we took full advantage of it.
Saturday started of at 6am with our RKC prep workout with Kristen and Matt. Nikki was in charge of the workout this week and she had a terrific workout planned for us.
  • 5 min snatch test with RKC test weight
  • Clean and Press ladder of 5×3 with 2/2 clean and squats between ladders
  • Finished with alternating double swings (varied weights) and burpees 35 seconds on/20 seconds rest. 4 rounds of swings with 4 rounds of burpees in between

Terrific workout. Then I was off to shower and then to work. Not much going on today in the VOI so I got caught up on some paperwork, cleaned up the facility, spoke to the members and even got to wii bowl with one of the members for fun! (Thanks Deb!)

After work Nikki and I walked around Hillsboro village for a while to check out some things. Then went to Tabouleh for a wonderful Mediterranean lunch. I have never had Mediterranean before but it was wonderful! We finished off the afternoon with a movie (watched the proposal). Very funny and I enjoyed Sandra Bullock and Ryan Reynolds (my favorite actor).

Sunday was supposed to be a moderate day for Rite of Passage with swings and presses but Nikki and I just weren’t feeling it. We decided after breakfast that we needed to have some fit fun. So we went to the sand volleyball court and just played for an hour. Played pepper, played serve and receive, even set and spiked a bit. Got a great sweat and were pretty winded by the time we were done. We even challenged each other to 3 shoe getups each side as well as tried some farmers walks, rack walks and overhead walks with a light kettlebell in the sand. Very challenging.

Then off to Costco to pick up the majority of our groceries and then Whole foods for samples and some fruits and vegetables. Decided to get some poolside time in for an hour where Nikki read “Born to Run” by Chris McDougall and I listened to a StrengthCoach Podcast.

We finished the afternoon with cooking. We made oatmeal cherry protein bars (recipe coming soon), pumpkin pie protein bars, quinoa salad, turkey burgers, & quinoa pasta with vegetables and chicken meatballs. I am very much looking forward to enjoying my meals this week!