Posts Tagged ‘Master RKC’

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.

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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.
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Mark Snow, MA, RKC, ATC, FMS-C, PES

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!