Posts Tagged ‘Omaha Nebraska Kettlebell Bootcamp’

Hello everyone, hope you are all doing well and training smart (I know I always say that but I feel it is important to let all of you know that I care).

Today I wanted to present to you a CK-FMS Success Story that we achieved just recently.  This individual contacted me after meeting me at CK-FMS and asked if I would be interested in providing him coaching and programming to improve his FMS score, get him out of pain and help him achieve some of his goals.  The only problem was is he lives about 6 hours away and is unable to come at all for an FMS screen and visits to work on his programming.

At first I was going to turn him down and have him see someone locally, but since he is the only CK-FMS of his kind where he was there were no other options, plus I was assured by Master RKC, Brett Jones that this type of program can and will work if you use the Functional Movement Screen as your foundation for programming.  So I took on the task of improving this person’s FMS.

Let me provide you a little background information on Corey (in his own words).

“I met Mark Snow at the CK-FMS in May of 2011. At the time I has just pulled out of the RKC Level  II workshop and into the CK-FMS because I was experiencing pain from my workouts. I have a “nice healthy” case of scoliosis, and my overhead pressing was causing low back pain and numbness down my leg. After bombing my FMS (scoring an 11 at CK-FMS), and struggling with daily activities I decided only a fool trains himself.  I asked Mark for help with a goal of moving better, feeling better, living pain free and a completion of the USSS snatch test.”

So we have established some goals below (this is the destination in our journey).

Goals:
•    Pain Free
•    Achieve Secret Service Snatch Test of 200 snatches in 10 minutes
•    Become efficient in all Level 2 skills (pain free)
•    Improve and stay technically sound in Level 1 skills (pain free)

Next we needed to determine where we are currently at in our program (our starting point in our journey).

I had him video his FMS screen and send it to me to score.  Its not that I didn’t think he would score his FMS well but I have seen a tendancy for individuals to pad their score a little by accident.

Here was his FMS score Day 1:

The good news is that he has already improved 2 points since CK-FMS by working on his lowest score at that time (Active Straight Leg Raise) this also improved his Rotary Stability from 1/1 to 2/2.

First step in developing the program is to remove the negatives.  I asked Corey to provide me with a list of exercises/workouts that he is doing for 3 days and send it too me.  Basically, Corey was doing A LOT of loaded upper body pushing activities and not enough upper body pulling activities.  I wanted to take pressing, snatching and squatting off the table for a little while since they all were established at red lights in my mind.

So here was our first plan of action:

So with all of this knowledge in our corner I devised a workout plan (built the map).  Please remember that I instructed Corey to constantly follow up with me and let me know how the workouts are going and to keep checking the baseline to make sure we are staying on track.  Once the map has been built there doesn’t mean that we can’t take any detours and have to revise the map now and again.

We kept in contact and once Corey was able to complete the program (4 completed weeks of workouts) we rechecked vital FMS scores to make sure we were on track.  Then I would revise our plan of action and from there establish the program for the the next 4 weeks.

I am very pleased to state that, for 4 months of training, Corey stayed the course and trusted the program and did not try to add anything additional to the program.  He sent me every video that I asked for as I wanted to make sure the program was doing what it was designed to do.  Here are his words on what he has accomplished throughout this time.

“It’s important to me that I see tangible improvement on paper. Keeping that in mind, my FMS score has improved to a 17.  My get up has gone from a 32k max to an easy 40k max (I don’t have a heavier bell or I’d try it).  My bottoms up clean and press is now an easy 24k. Intrestingly enough, I’m up 3lbs but down 2% bodyfat.  And as far as nontangibles, I don’t hurt all the time now.   My low back pain has subsided.   The leg numbness is gone. And as a father… I can play with my 7 year old son pain free!

“I need to say that everyone needs a coach.   In my area I was the only RKC (pending Ck-FMS) and as a result I get a ton of questions about training programs.   Dan John says: “”only the fool trains himself””, and for me that was spot on accurate.   I need someone like Mark Snow to give me a path.   That way I don’t think for myself and screw up.   I needed an outside view and a professional application of the FMS to fix me and help me achieve the goals I have set for myself.   As an RKC… I expect and demand a lot from myself, but Coach Snow provides a brilliant map.  Without his Yoda-like skills, I’d still be hurting and nowhere near where I am.   Mark is a perfect example of what it means to be a part of the RKC community.   Thanks Coach!

So there you have it.  Determine you starting point, determine your destination, draw the map, and continue to re-evaluate the map and your baseline to see if you are going in the right direction.  Even long distance, a lot of fantastic things can happen if you use the FMS as your baseline and re-evaluation tool.

Hello everyone!  Hope everyone had a fantastic Holiday Weekend and celebrated their Independence.

Here is SG Human Performance’s Protein Shake Recipe of the Week and in honor of the 4th of July whats more American than Apple Pie?  So we went with the Apple Pie Shake.

Apple Pie Shake

  • 2 scoops Vi-Shape Shake Mix
  • 1 small apple (seeded) or 1/4 cup Applesauce (unsweetened)
  • 1/2 teaspoon cinnamon
  • 8-10 ounces of Non-Fat Milk, Soy, or Almond Milk
  • A few ice cubes
  • Blend and enjoy

Sometimes we like to add come cottage cheese (1/4 cup) to up the protein content in the shake and it seems to provide a little more of a milkshake consistency.  The amount of ice depends on how thick you want the shake as well.  Tastes so much like apple pie except for the guilt!

IF you are interested in learning more recipes you can go to sghumanperformance.myvi.net and fill out a contact form.  Or just start the challenge and get started on your way to the new you.

If you are interested in receiving a free fitness consultation you can contact us by clicking on the link below.

Train hard and train smart,

Mark Snow

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!