Posts Tagged ‘Geoff Neupert’

As many of you may have read, in the past 2 weeks of my training I decided to revert back and work on some movement patterns and get back to basics.

  1. Been working the brettzel stretch and ankle mobility which was recently re-introduced to me by Master RKC, Jeff O’Connor.
  2. Went back to the beginning and relearned the drills for the bent press, pistol, and pull up.
  3. Then just started playing around with the level II drills here and there and just trying to OWN the movements.

Just yesterday Nikki and I decided to “play around a bit”.  I was extremely impressed by how going back to the basics and owning the movement patterns has made a big impact on my training.

  • Performed a pull ups on the bar
    • (1st set with 18#, and 2nd with 10kg: I know this is not much but I was doing them with a 16kg and decided that I was not finishing high enough on the bar so went back to basics)
  • Performed bottoms up press with a 24kg on both sides.
    • Very pleased with how seamless this felt and am looking forward to BU Pressing the 28kg soon
  • Performed some basic pistol work
    • Bottom position way more steady than before
  • Pressed the 40kg for the first time on my right side
    • Before yesterday, wasn’t able to get anywhere close to this.  Special thanks to MRKC David Whitley on his Bent Press Program to help me achieve this.  Now back to more bent pressing 🙂

Hopefully I have learned enough from previous bad habits of lift, lift more, lift heavier, lift even heavier then get hurt, rest and start over again.  Going to keep working those patterns daily and stay with the basics.  Here are my upcoming goals for the next 4 weeks.

  1. Continue to work on mobility (brettzels, ankle, soft tissue and rib pulls)
  2. Perform drills every day -Grease the Groove (some type of press for singles, some type of pistol or squat work, some type of pull up)
  3. Remind myself to taper when I get to the point that I feel indestructible then start back over at the basics.

Just started with Geoff Neupert’s New Nutrition Program so I will keep all of you posted.  Right now I am at 215 and would like to lose some body fat if at all possible to help me during this journey.  Don’t necessarily want to cut weight to press less, but if I end up losing some fat and staying strong in the process I won’t complain if I am asked to press the 44kg instead of the 48kg at RKC Level II.

 

So you have passed the Level I Russian Kettlebell Challenge Certification Workshop. You put in all the hard work to prepare for this moment with months of training under your belt. Then you get to the moment where you pass the snatch test, get your technique fine tuned by the numerous high level RKC’s there to help you, and finally finish by nailing the testing portion, teaching aspect and surviving the graduation workout.

Nikki and I with Pavel in 2009

First of all, Congratulations! I have seen it time and time again. The look on someone’s face after they have returned successfully from getting RKC certified is inspiring. I get goose bumps just thinking about everything that went into getting to that moment and the feeling I had after. You will never be the same again, and more important you are part of a COMMUNITY of high level fitness professionals that will be at your side at a drop of the hat.

The Iron Tamer Clan! Friends and Comrades for LIFE!

So what do you do now? I would like to offer some advice if I may on the training side of things as well as on the business side of things.

TRAINING

Continue to work yourself through some type of program. This will help to keep those skills that you just sharpened from getting dull. I suggest the following in my opinion.

  • Perform the ETK Rite Of Passage 1-2 times per year.
    • Again this keeps your skills sharp and will help you to maintain your level of strength as you progress through the RKC. Plus it will keep you sharp once you need to re-certify.
  • Perform a snatch test AT LEAST one time per month if not more
    • One of the biggest mistakes I made once I was certified is not paying attention to the snatch test. I took 2 months off and then when I decided to do it again I could only muster 74 reps in 5 minutes.
    • It is far better to maintain than to try and train it all back again in my opinion.
  • Be on a program
    • There is nothing wrong with just working through workouts and playing around now and then, but I believe NOW that you need to have a goal in mind to reach for and a program that will take you there.
    • If you are training for Level II. Then prepare for it but do not forget to reassess your Level I skills as well.
    • If you want to maintain your skills but want to get off of the program of ROP for a bit. I suggest Kettlebell Burn or Kettlebell Muscle by Geoff Neupert. Great programs by the Master RKC himself of programming. Plus both carry over nicely to Level I and II training in my mind.
    • There are numerous programs out there for you to go by. It just depends on what you want your GOAL to be. (Return of the Kettlebell is Fantastic Material also).

BUSINESS

  • Become a Dragon Door AFFILIATE
    • For any of you who would like to make more supplemental income, we highly suggest you become a Dragon Door Affiliate. There is no cost to you and it can be a great way to make extra income on the side promoting the products and equipment that you already believe in, use and endorse.
  • Sign on with a business group
    • This really has paid off for us. IF you have a fitness business or are planning on opening up one in the future. It is CRUCIAL that you learn all aspects of your business including marketing, time management and selling. I had little to no experience in this and wish I would have done it sooner.
    • We use the Evolution Accelerator Program through Net Profit Explosion. They were referred to us directly from Dragon Door. We cannot say enough about them! They have taught us everything from proper marketing, to the sales process, to hiring employees, and time management!
    • Another great idea would be to attend Dragon Door’s Marketing Mastermind Intensive with John DuCane.

TRAINING AND BUSINESS

  • CONTINUE to LEARN
    • If the RKC is continually evolving to make itself better. Then so should you.
    • This is extremely important. I saw it in myself and in others when they came back for an RKC event and had a lot of work to do technique wise.
    • If you do not have a workout partner who is an RKC themselves then there is a good chance that your form may fade or dull slightly because there is no one present to give you feedback. I am very fortunate that I have my wife, Nikki, by my side the majority of the time to tell me if my technique can be improved on.
      • So I suggest that you either meet with another RKC every month or every other month for a workout and to check your technique.
      • You can video yourself from time to time and get feedback by watching it or by sending it to other RKC’s or posting it on the forum. I got some great feedback by other RKC’s this way on my kb snatch technique and swing which was highly valuable!
    • Attend more RKC events. I cannot stress enough the importance of attending MORE events. The RKC Level I is just the foundation to your physical and business success.

There you have it. Hopefully I have provided you with some good information for you to chew on when you are thinking of where the next step will be post RKC certification. I hope to see you at an upcoming RKC event very soon.

Kettlebell Muscle

Hello everyone.  Has been a very busy end of winter and spring for us here at SG Human Performance so I apologize for it being so long since I have last posted anything.  I just recently finished reading Geoff Neupert’s Book “Kettlebell Muscle” and decided to give all of you a little taste of what is in store for you.

As you know I am a HUGE fan of anything Geoff puts out on the market because, IT WORKS!  Geoff is the master of programming as we have already blogged about with his Kettlebell Burn Program.  As a matter of fact the Kettlebell Burn program is a fantastic program for fat loss, gaining strength, and as preparation for the RKC.  I have used many of the burn workouts with great success towards their goals.  But enough about Burn you can read that post if you would like.  Today I am here to talk about MUSCLE!

The forward by Dan John alone should show anyone that Geoff knows what he is talking about and can put it down on paper.  Geoff explains in detail the science and reasoning behind his program.  The great thing about Geoff is that his explanations are in English and they make total sense.

Geoff also provides the idea and science behind complexes and chains and how these workouts convert you into a strong individual with increased muscle.  He also provides the following:

  • 13 benefits to using Complexes and Chains.
  • Breaksdown all the double kettlebell exercises that are in the program
  • Provides nutritional advice to help with the muscle building process
  • AND then breaks down the program details from Weeks 1-6 & Weeks 7-12

What more could you ask for?  As of right now I have not started the program as of yet but will here this Spring/Summer.  The reason you ask?  I need to prepare myself for a proper strength foundation before beginning this program.  I was, however,  fortunate enough to attend last years Summit of Strength event where Geoff presented some of his Kettlebell Muscle Programming and we drilled all the double kettlebell exercises for the program.  It was fantastic and I was blown away by how the double kettlebell exercises taxed myself.  He was even gracious enough to work with me individually to improve my squat :).

Here is MY suggestions of prerequisites before beginning Kettlebell Muscle

1.  Have a very good understanding of kettlebell training

  • I am biased, but being trained by an RKC (or have had a few sessions with an RKC) to make sure you have a good foundation on technique is a must before beginning this program

2.  You are currently asymmetry free and pain free

  • Got a nagging injury?  Take care of it first!  You should know by now how important it is to have balance in your life and that includes your body and your training regimen.  You should seek out a CK-FMS professional to make sure your body is in balance and ready for the density of the loading for this program (OR ANY PROGRAM FOR THAT MATTER!)

3.  You should have completed the Enter the Kettlebell Rite of Passage

  • Just a nice prerequisite to prepare for the program.  Performing and completing Kettlebell Burn would be a bonus as well.  (Can’t say enough about BURN!)

There you have it.  Right now I am in the stage of cleaning up some issues with my body and completing another round of ROP with a 24kg to help prepare myself for the Kettlebell Muscle Program.  More to come as I will take measurements and pics before, during and after the Kettlebell Muscle Program.

I hope all of you are training well and training smart.  Until next time, I wish you all well in your lives.

Hello everyone out there.  Hope all of you are doing well in your lives.  My wife and I purchased Master RKC Geoff Neupert’s Kettlebell Burn a few months ago and just finished up Phase I 10 days ago.  I would like to provide all of you my opinion of it and provide you some of my results.

  • Getting a program from a Master RKC is one huge advantage, but don’t forget Geoff’s credentials as a Certified Strength and Conditioning Coach and time spent as a Strength Coach at a Division I University.  He understands proper programming to get the desired results.  He has programming flowing through his veins.
  • The program is simple to follow, but very effective if you choose the appropriate weight for the skill at hand.  The metabolic pairings don’t seem like much when you look at them on paper, until you are drenched in a pool of sweat at the end of your time period.
  • Exercises are easy enough to follow but you really get a fantastic workout especially if you really try to own the movement and the weight.
  • Swing circuits are fantastic.  The different time periods really help to change the workout
  • I have seen a nice increase in strength as well as improvement in form.  Began with pressing the 20kg and finished with pressing the 28kg for reps at the end of phase I.
  • I really see this as a good program to supplement in with your RKC prep as well.  The swing circuits alone will help prep you for your upcoming certification, then there is everything else in the program to boot.
  • Also for those of you who think that it will be the same boring workouts for 12 weeks straight, you are so mistaken.  Just began phase II and I am still looking forward to the workouts.  Geoff has changed things from workout to workout and from phase to phase to get the proper progression from your body.  Proper progression = great results
  • It is also a fantastic program for your clients/classes.  We use the metabolic pairings and swing circuits from Phase I often and our class members LOVE them!  We may have to make some slight modifications for some members (especially if they are brand new) but all in all phase I works well.
  • Really like the approach to the nutrition as well.  Plan for you can be calculated quickly and be applied to your day without too much hassle.

Some thoughts to consider before beginning Kettlebell Burn.

  • Of course with my background in Sports Medicine, I need to plug that it is very important that you are not beginning ANY program without making sure you address any imbalances or asymmetries.  My suggestion would be to make sure you are a 14 on the FMS with no 1’s, zeros, or any asymmetries.
  • Really own the technique.  Make sure that when you are keeping track of your exercises and sets that you OWN each set.  Don’t just blaze through it to see how many you can get in, or even worse go for a much heavier weight that allows your form to suffer.  Better Technique = Better workout = Better results.
  • As Geoff states:  this is not a program for someone who is new to kettlebells.  Make sure you learn the proper technique first (I suggest meeting with an RKC of course).

All in all I absolutely love the workout.  After phase I my weight is down 5 pounds and my strength has improved immensely.  Will begin taking measurements to help give you readers an idea of the results I am seeing.  I am not a big proponent of the scale.

Phase II

I have to say that after phase I of kettlebell burn by Geoff Neupert I was feeling pretty good about myself.  Strength improved.  Weight steadily dropping and I am getting compliments on how I look.  People think I weigh close to 175 lbs but in all actuality I am still around 195.  Working towards my goal of 185 for RKC Level II but its nice to see that I am putting on some muscle while losing fat.

Phase II takes it to another level and just begins to build upon the skills and endurance that was provided in Phase I.  The turkish get up rep schemes ALONE helped develop my strength as well as Nikki’s.

At the end of phase II, Nikki was able to perform a 32KG Turkish Get Up but during burn she was primarily using a 16kg and sometimes a 20kg and working on perfect form.  She was amazed by how fluid her attempt at a 32kg was.  She was also able to perform a snatch test with a 20kg for 100 reps in under 5 minutes and was able to snatch the 28kg for reps during the Burn phase II workouts.

Me on the other hand was able to work into a lot of 32kg work with pressing and snatching.  This greatly helped my technique for my 24kg snatch test.  And for the first time I was able to perform a Turkish Get Up with a 48kg on BOTH sides!  This program is fantastic stuff not only for fat loss, but for anyone training for the RKC Level I certification.  The programming allows you to get really strong!  So impressed by Geoff and his programming.

Great Article by Geoff Neupert, MRKC about increasing gains in 60 minutes per week
Terrific article by Goeff in the new Hardstyle Magazine (Page 5-PDF download)

One thing I absolutely love about Dragon Door is they give you a full preview of what they have. Nothing I want more when I am making a purchase is to get a full understanding of what I am buying. You can check out Geoff’s “Kettlebell Muscle” book that just came out and see a full table of contents, same with other works like “Convict Conditioning” by Paul Wade and even a breakdown of every DVD in the CK-FMS series.

Keep up the great work Dragon Door. I probably would not have purchased as many products if you would not have given me such a terrific preview.
__________________
Mark Snow, MA, RKC, ATC, FMS-C, PES

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!

Just wanted to take the time to clear up a few things about our services that we provide here at SG Human Performance.  Besides the team/business training/workshops, RKC/HKC prep sessions and some semi private personal training sessions, the majority of our business is our kettlebell bootcamps.  We have been told by many individuals who are interested in our services that the word “bootcamp” is a bit intimidating.  I am here to clear up a few things about our bootcamp and give you our definition.

  • We do not strive to put our bootcamp members through pain and anguish until the point that they throw up
    • For one, pain is your body telling you that something is not going right.  Either there is damage to an area or joint that needs to be addressed or more than likely that your technique is off.  At SGHP we strive on proper technique.  We take the time to perform a functional movement screen at orientation and throughout your membership to make sure we understand how your body moves and what we can do to get you to move better.  You move better = no pain with movement = better workout = less prone to injury.  If the exercise causes pain, then we modify the exercise for the individual.
    • We ask our members as Master RKC Geoff Neupert would say it “manage your fatigue”.  You get tired to the point that your technique fades, then rest.  We stress QUALITY over QUANTITY.  Believe it or not, your body will get a better workout out of 5 terrific push ups over a period of time with rest in between then doing 30 continuous crappy push ups.
    • Here is a good article by RKC Team Leader, Delaine Ross titled “Why working out too hard is counterproductive”
  • We do not have you perform crazy hard exercises from day 1
    • As for every proper strength and conditioning program there has to be a proper progression through the program.  We determine what your level is and have you work at that level until you begin to understand how your body is supposed to move.  Then we progress you and challenge you accordingly.  We ask our members to find the exercise and progression that challenges them, but is not difficult.  Again Quality of movement is our main goal.  We work our program under the Russian Kettlebell Challenge.  Where kettlebells and other methods of training are only tools to get the proper movement that we want, its the movement that is key.
    • For every exercise we have a progression and a regression for the member to perform based on how they feel during the workout.
    • We provide a free kettlebell orientation that is required by everyone who participates in our bootcamp to attend before beginning actual bootcamp workouts.  I have provided a video of one of our bootcamps below
  • We do not yell and scream at you to get you to workout harder.
    • Who would want someone screaming in your ear?  I sure don’t.
    • We motivate you through encouragement of our instructors and members.  You will be amazed how a team atmosphere in the bootcamp will get you to outperform what you originally thought you could.
    • The only thing that may cause a tongue lashing is when a member continually performs improper technique.  We state that the exercise begins when the weight is picked up until the end when the weight is set down.  No sloppy technique is tolerated, especially when picking up and putting down the kettlebell.  This is when individuals are more likely to hurt themselves.
  • We do not make you have your picture taken in your underwear.
    • We just don’t believe in it.  If you want to take a picture of yourself at the beginning of your bootcamp and then at the end, be our guest.  The last thing we want to do is promote a before and after picture.  Also we are not big components of total weight lost.
    • What we do is offer to take your body measurements, then every 2 weeks we can remeasure you to keep track of your progress.  We like to measure progress with inches lost, shirt/dress/pant sizes, and how you look and feel!  That is the progress we want to see and like to brag about!
  • We do not make you sign a long-term commitment to our bootcamp
    • Curious about using kettlebells but not ready to make a long-term commitment?  No problem!  We provide kettlebell orientations and 2 weeks of unlimited classes at no charge.  After those 2 weeks if you do not feel that kettlebell bootcamp is the best workout ever, then we will happy send you on your way, no questions asked.
    • We provide 3, 6, & 12 month contracts for you to commit to.  The longer you commit, the cheaper the price.

As Master RKC David Whitley states: “Move Better, Feel Better, Look Better”.  That is our goal.

  1. Get you moving better by using the Functional Movement Screen, Proper training on corrective exercises and technique
  2. Get you feeling better by improving your health, strength and fitness as well as improving your confidence
  3. By doing the 2 listed above, we promise you will look better in many aspects!  We help to reduce body fat by performing your stength and cardio all in one workout.  Some exercises have been proven to burn up to 20 calories a minute!  Don’t believe me then check out the study HERE!