Posts Tagged ‘Pavel’

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!

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.

 Convict Conditioning How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength

Hello everyone out there, hope all of you are doing very well.

Today I wanted to give my review of a book that has been very popular among us in the RKC community.  Paul Wade is an ex con who spent a significant period of time behind bars.  His only means of keeping in shape and IMPROVING his strength was by learning from other veterans in prison and by using body weight exercises.  Not only was this a way for him to improve his strength but it was a way of training for survival.

The first part of the book gives a vivid picture about how “Convict Conditioning” came to be and how Paul survived behind bars in one of the toughest prisons.  He speaks in detail about the lost art of training (especially bodyweight training) in a world that resolves around making training easier by using machines, improper technique and shake weights :).

We are in a time an age where our generation on one end is trying to kick its ass into submission with no thought towards technique and the consequences the body will take, to the other end where we try to find the simple, least taxing method of training where there is no need for stabilization of the kinetic chain while training (machine weights).  Both of these systems disconnect the body, the one pushes the body too hard to where it is going into survival mode and technique is terrible, to the other where the load is not near enough and the set up only allows you to work one body part at a time.

The next part of the book he speaks on the “Big Six” movements: Pushups, Squats, Pullups, Leg Raises, Bridges and Handstand pushups. Not only does he paint a vivid picture about how the end goal should be but he also provides his “Ten Steps” approach to getting to the ultimate goal of strength.   This is an ideal approach for individuals, personal trainers/strength coaches, and rehabilitation specialists because he provides the proper progression to achieve proper strength.  In our classes we have used different steps of knee tucks, push ups, pull ups to correspond with the members skill level.  This allows our members to get the most out of their training without under/over training where load is not enough/or too much that technique may fail.

The nice thing about Convict Conditioning is that it takes a simplest approach to training the body as a whole.  Anyone can begin this approach to training from kids to senior citizens.  No extra load is applied and the body in a step by step approach is trained on how best to use its own body weight.  Isn’t that the way it should be?  The book also follows the same type of approach as the RKC system as where proper movement comes first instead of applying more load.

So I highly recommend that everyone/anyone purchase Convict Conditioning.  Very good read with good progressions.  It can be used like a workbook when you are working on progressions of your own and your clients.

If you need more recommendations try reading the ones by Pavel Tsatsouline, Brett Jones, and Gray Cook.