Archive for the ‘sg human performance’ Category

I was approached today by a potential client who is training for the Omaha Fire Department.  Extremely honored for the opportunity!  This also brings up an important point…

  • What goals are you trying to accomplish in 2012?
  • Do you have a plan of action?
  • Does your plan of action take into account where you are starting from, what skills you need to attain to accomplish this goal?
  • Does this plan take into account your movement and performance baseline?
  • Does this plan determine your strengths to maintain and your weaknesses to improve on?
  • Does this plan allow for changes or modifications to be made due to things that may come up?  How does the plan determine when to make modification?

Whether you are training for the Omaha Fire Department, Russian Kettlebell Challenge Instructor Certification, Marathon, 1/2 marathon, or just fat loss you MUST have a plan of action.

Here is my 2012 gift to you….  Anyone in the area who is interested in getting a proper PLAN OF ACTION towards their upcoming 2012 goals is invited to come in and get a Fitness Consultation and Functional Movement Screen at NO CHARGE ($87 value).  Just click the link below to get registered and we will sign you up for your consult and screen.  No strings attached.  This is a great way for you to understand every aspect detailed above whether you chose to train at home, at another gym, through another trainer, or through SG Human Performance.  What do you have to lose?

FREE CONSULTATION AND FUNCTIONAL MOVEMENT SCREEN

Here is to you accomplishing your goals!

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You have had enough.  You are tired of looking at what you see in the mirror everyday.  You want to lose fat and you want the body that you have always dreamed of.  You are now even more determined to achieve your fitness goals.  You will make it happen this time even after failed attempts.  This time is different.

BUT, Before you go out and buy the program, before you buy the DVD’s that are all the rage, before you make the financial investment into the equipment, gym membership, personal training sessions, bootcamp classes, and/or supplements you need to do one simple thing.

That is ASSESS YOUR FOUNDATION.  Any house that has been built to last the test of time has a solid foundation.  So why not do that with your body as well?  If your body does not have a solid foundation (as Gray Cook says) no matter what type of fitness you put on top of it, you are putting fitness on top of dysfunction.  This is not the correct way to start to achieve your goals.  In fact, it may be the reason that you are not achieving your goals.

Assess your foundation before you "Bring It"

What type of FOUNDATION am I speaking about?  Your MOVEMENT FOUNDATION which can also be described as your quality of movement.

PROBLEMS THAT ARISE FROM STARTING A FITNESS PROGRAM ON A POOR MOVEMENT FOUNDATION

  1. Poor Metabolism = Moving poorly restricts your metabolism.  You are not getting the most out of your body when you exercise and also as you go about your everyday activities.
  2. Injury = Would you drive a sports car at 100 mph when the car’s alignment is all out of whack?  It’s not a matter of IF but WHEN that car will break down.  And if you are driving that car at a very fast speed not only will the car break down sooner but bad things can occur very quickly!  The same goes for someone exercising with a poor movement foundation.
  3. Efficiency = Think of it this way.  If you move poorly or less than optimal, when you perform exercises you are not getting the most out of your body.  The less that you get out of your body then you are restricting your workouts and not getting the calorie burn you would optimally love.  The better you move = THE MORE YOU BURN!

Before you go "INSANE", make sure you understand how well your body moves.

So how do you assess your Movement Foundation?  You have a few choices.

  1. You go get a Functional Movement Screen from a certified professional.  This is the cream of the crop on movement quality.  They can assess your foundation and provide you with exercises to make your foundation strong.  Once you achieve a proper score with no imbalances then you are free to workout any way you wish, just keep rechecking your movement after finishing or beginning a program.
  2. You can perform an at home SELF MOVEMENT SCREEN.  The screen is easy to set up and perform without having to purchase any equipment (all you really need is a broomstick, tape of some kind, and a doorway).  All the instructions are below in the video provided.

Here at SG Human Performance we understand the importance of having a solid Movement Foundation and how providing you with the FMS screen and exercises to help to build this foundation this will ultimately help you to achieve your fat loss goals.  If you are interested in getting an FMS screen and/or would like to learn more about our training programs and group classes VISIT OUR WEBSITE HERE.

If you do not feel you need any help then put your money where your mouth is and perform the Self Movement Screen to make sure your foundation is rock solid.  If you pass all the tests, then fantastic!  Go after your goals and we hope that you achieve them.  If you fail any of the tests then you need to either check out an Functional Movement Professional (FMS/SFMA) or check out the book Athletic Body in Balance.

Hello everyone!  Hope all is well with you and your families.

Was speaking to a client (and close friend) and we spoke about kettlebell training.  She commented on how good our technique was on the kettlebell swing.  I told her that it wasn’t always this way and that I am still always “tweaking” and practicing for the perfect rep.  She found that very hard to believe until I pulled out my iphone and showed her this video.  She was shocked.

All of you SGHP members out there enjoy this video and feel free to make fun of us as much as you would like. Take a look at the backwards hat, crappy swing (which made my back very sore) and are those running shoes?

This was our second week in David Whitley’s Kettlebell Class.  I was very naive and felt I had the kettlebell swing SO DOWN PAT that I took a video of it.  Boy was I wrong (and boy was I naive, sorry Dave!).

The point of the video is to show people that practice will help improve your technique (barring any imbalances or asymmetries that may exist, you should take care of those first).  As for myself, I struggled with figuring out the kettlebell swing.  Like with every dynamic movement, (example: dribbling a soccer ball, swinging a golf club, throwing a ball) it takes practice to get the desired result.  I hope this encourages all of you to see that with time, practice and patience you too can be where Nikki and I are at today.  (Notice Nikki was swinging a 12kg-orange and now she usually prefers to swing a 24kg-red or 28kg -orange/purple).  The same could be said for our squats and turkish get ups.  We spent a lot of time working on those drills, corrective exercises and practicing to get where we are now.  And we will still continually try to improve on technique.

The benefit that we had (and that our members have) is our kettlebell instructor was well trained with understanding the nuances of the kettlebell exercises and how to best teach us to improve on the swing.  You may get that from a DVD (preferably anything from Dragon Door.com) but more than likely you will not.  I thought I had everything down from the 15lb kettlebell and DVD I bought at a local store, but I was sorely mistaken.  I needed a Russian Kettlebell Certified Instructor to show me the correct way and how to get the most out of my kettlebell workouts.  I haven’t found anything close (other than the TRX) that provides so much bang for your buck.

The problem is that most trainers (including fitness celebrities) feel that they have the kettlebell swing down (and can teach it to anyone) because they have never been shown the absolute correct way to perform the swing.  If those trainers would do like we did and meet with an RKC professional then they would FEEL the difference between good technique versus poor technique.  They would feel how it works the backside (proper technique) instead of the frontside (incorrect technique).  They would understand the difference between proper load and not enough load.  These concepts I had no grasp of until I met with David and continued onto my progression (physically and mentally) to become RKC certified.

What is the big deal with technique you ask?  Here are some things to think about:

  • The RKC method teaches a step by step approach to kettlebell training.  This is the way we are suppossed to learn.  Most trainers will just start and end with the swing.  Is that how we learned to play a sport?  Is that how we learned to walk as toddlers?  No we learned step by step.
  • As Americans, we are too frontside loaded.  This leads us to imbalances, poor movement, injuries and poor health.  The RKC swing is training the backside.  The part of the body we tend to neglect and do not train nearly enough.
  • The RKC has way more bang for the buck.  More load.  Safer (MUCH SAFER). Better Workout.  Can prevent injury and pain (EVEN BACK PAIN, by getting you to fire your muscles the way you were made to)

Here is a nice little comparison video of my swing (just like the one up top) and then my swing after 12 weeks in kettlebell class with expert instruction.

So I hope that my words and the video has inspired you that you are on the right track towards your goals.  The true goal should be that you make small steps every day (this can be with your nutrition, training, movement, soul, etc) to be better than you were weeks and months before.

Hello everyone.  Hope all is well for you and your families.

Today, Nikki and I were scheduled to perform a session of the Kettlebell Burn program we purchased from Geoff Neupert, Master RKC.  Nikki is doing great and was ready for the program.  Myself on the other hand was coming off some low back/SI joint pain from playing sand volleyball last week.

Most people do one of two extremes when faced with this sort of problem:

  1. They don’t do any sort of workout and take anti-inflammatories and rest.  MAYBE ice.  The pain may improve but the dysfunction remains.
  2. They do the workout anyways and push through any pain that may arrive and suffer the consequences in the following days after (usually can end in a visit to the doctor or chiropractor)

Now for me and my understanding how my Functional Movement Screen Score goes, I knew what exercises I could do and what needed to be modified.

Here is how our program was laid out and what Nikki did:

  • Clean and Press Ladder (1,2,3) for time
  • Version of TGU for reps each side followed by reverse lunge each side for reps for a specific period of time
  • Swings for time

Now here is what I did instead:

Warm Up

  • Checked shoulder mobility and cleared thoracic rotation
  • Noticed that hip flexors were dynamically tight, performed 1/2 kneeling hip flexor stretch followed by cook hip lift

Clean and Press Ladder

  • Performed 10kg press ladder in tall kneeling position
  • Performed 5 wall push ups outlined in convict conditioning
    • Repeated the process for the remaining period, tried one set of clean and press to 3 with 16kg which felt “ok” so returned to tall kneeling position for presses
    • You think this would be easy but I was sweating bullets due to the fact that I really had to concentrate on getting my hips and trunk stable for the press without falling on my face

TGU version and reverse lunges

  • I did 5 reps of get up to elbow each side really concentrating on proper form and not “plopping” down at the end.  I tried my best to do what Gray Cook says by “owning the movement”
  • Followed that with 1/2 kneeling hip flexor stretch for 5 breaths from relax into stretch
  • Reverse lunge 5 reps per side with KB in goblet position
    • If this exercise would have caused any problems in my back I definitely would have thrown it out
  • Brettzel each side
    • Repeated the whole process for the prescribed time

Swings

  • Performed the following in alternating fashion
    • static stomp deadlift (averaged about 7) with 20kg
    • regular swings (avg 15) with 16kg)

Was it a smoker of a workout?  Heck no, it was not meant to be (remember I made it corrective instead of conditioning).  But I did break a good sweat, felt good that I did something and I walked out of the workout feeling much better than coming in.

If you want to learn more about the FMS, Dragon Door has a terrific DVD set that covers the whole CK-FMS progressions.  There are also seminars available to sign up for FMS seminar events as well through perform better.  If you would like to learn more about the Turkish Get Up corrections check out Kalos Sthenos.

Also, check out Geoff Neupert’s new book, KETTLEBELL MUSCLE – The Secrets to Compound Lifting. I have been able to see a taste of the book when Nikki and I were test subjects for Geoff and it is a terrific strength and conditioning workout!

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


Hello everyone.  This week has been a terrific one here at SGHP.  Our members are making huge strides and are progressing very nicely towards their goals.  We have had one member lose 5 pounds in 2 weeks.  We have many who are showing huge strides in their confidence and are now attacking the kettlebells rather than shying to them during swings and getups.  I just love my job!

Here is the workout of the week for March.  You will need a TRX, medium sized kettlebell, and something to elevate your foot onto.  Set your gymboss interval timer to 20 seconds rest and 40 seconds of work for up to 16-24 rounds.  I always like to start the timer on the rest cycle so then I have time to hit the start button and get set up and ready to work without having to worry about losing work time.

  • TRX Push Up with L leg elevated, rest
  • TRX Push Up with R leg elevated, rest
  • Single Leg Bridge with L leg elevated, rest
  • Single Leg Bridge with R leg elevated, rest
  • Side plank on L side, rest
  • Side plank on R side, rest
  • Rear foot elevated split squat, L
  • Rear foot elevated split squat, R
  • 1 arm kb row, L
  • 1 arm kb row, R

Complete for 2-3 rounds for a total of 16-24 minutes of work.

Then I suggest a kettlebell swing hill workout.  Get your medium to heavy sized kettlebell.  Perform 10 swings, rest to a count of 10, then 11/11, 12/12, 13/13, 14/14, 15/15, 14/14, 13/13, 12/12, 11/11, & 10/10.  Perform as many of these hills that you can in 10-15 minutes.  (Usually about 1 to 2 times).

Hope everyone is doing terrific.  Next kettlebell orientations that we have are on March 20th, 23, and 24th.  Kettlebell orientations are free and include a 2 week free trial period.

Here is a workout for you Hardstyle enthusiasts out there to give a try.

Set your GYMBOSS Interval Timer to 40 seconds work/2o seconds rest.  2 Heavy Kettlebells (same or like size), TRX in single handle mode, and a monster band.

4 stations with 2 exercises per station.  1-3 rounds total (8-24 minutes in length)

Station 1

  • Monster Band Walks- alternating between 3 steps to the R, then 3 steps to the L
  • Mountain Climbers – as fast as you can with impeccable form (maintain neutral spine)

Station 2

  • Double Kettlebell Deadlift for reps
  • Farmers Walks

Station 3

Station 4

  • Seated KB Rotation (go slow & straight spine!)
  • Plank

Next part of the workout is Turkish Get Ups (full or half, alternating sides, medium to no weight) Set GYMBOSS to 10 minutes.

Last part of workout is Swing Ladder.  Set gym boss to 10-15 minutes depending on your ability to kettlebell swing correctly.  This ladder is best to be performed with a partner or if you are on your own just count in between sets.  5 swings, then 6, all the way to 10 then start over at 5 swings and go again until the timer is done.  If your form begins to feel sluggish, then stop and rest longer.

Nice little write-up on kettlebell training by Nicole Nichols with SPARK PEOPLE.

Spark People is a free website that a new Nebraska Kettlebell Bootcamp member brought to our attention.  This website has the following benefits. 

  • Personalized diet & fitness plan
  • Calorie counter and exercise tracker (includes kettlebell training!)
  • Answers from our dietitians & trainers on message boards
  • Connect with others like you on our active teams
  • The article, termed “We Iron Out the Facts on Kettlebell Training” gives a good idea on kettlebell training.  Here are some of the finer points.

    • Full body conditioning
    • Big results in less time
    • Increased resistance to injury
    • Work anaerobic and aerobic systems in the same workout
    • Improved mobility/range of motion
    • Increased strength
    • Enhanced performance from everyday activities to sports
    • Major Calorie BURN! **

    (**This is all due to the article that the American Council of Exercise put out on the benefits of kettlebell training.)

    They provide a list of qualified kettlebell instructors including the Russian Kettlebell Challenge (which is the first to arrive in the US, the best in my opinion, and who we are certified under).  Click here to see Nikki’s Instructor Page and My Instructor Page.  You can also watch the video to see what we went through to become certified.

    This article also stresses the importance of proper kettlebell instruction.  I would like to say that all of our members would agree that there is no substitute for proper kettlebell instruction.  You will get a better workout cause you will be using your muscles more efficiently.  Plus this is much safer.  I know too many individuals (myself included) that tried learning kettlebells on their own and who have suffered from back pain or other ailments due to improper technique.  This is because your body thinks it is doing the movements correctly, but you are not.  Here at Nebraska Kettlebell we teach with proper drills and cues how to communicate better with your body to get you moving optimally.

    If you are interested in becoming a member of Nebraska Kettlebell Bootcamp or you just want to learn the basics of kettlebell training, email us (sghumanperformance@gmail.com) or call us at 402-490-4793 to set yourself up for a free kettlebell orientation.  This way you will learn basic kettlebell exercise technique and can practice and learn from certified instructors.  Even if you don’t join our bootcamp (you do get to try 2 weeks free after attending orientation ya know) at least you can train at home with an idea on proper technique.  This is our gift to you!

    Terrific post by one of my mentors, Dr. Mark Cheng. Really helps to explain what the FMS and RKC systems are applying to help improve individuals imbalances, asymmetries and pain.

    Eat and Run is an internet program Precision Nutrition has created in partnership with the endurance-oriented folks at Competitor.com. (Thus the name; Eat and Run.)

    Over the next few months Precision Nutrition is bringing you dozens of new high-quality nutrition videos. Every single one supports the important ideas presented in the Precision Nutrition System.
    So, make sure you’ve got your copy of PN. And then be prepared for a host of “a-ha” moments as we roll out successive episodes of Eat and Run.
    Also, keep one thing in mind. The tips you’ll learn in the Eat and Run program aren’t exclusive to an endurance-oriented audience. Indeed, good nutrition is univerally important whether your primary activity is lifting weights or whether it’s lifting your bike pedals.

    For more information about Chocolate:
    Check out our Precision Nutrition System