Posts Tagged ‘Kettlebell Burn’

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.

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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.

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!