I will be back to blogging in the new year. Blog will be a new format/style.

Ken

Training

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

Henry Rollins http://www.comeinandburn.com/archive/details193.htm

This weeks training

Lots of volume and some improvements this week. Been playing around with technique and enjoying the training a lot. Must have eaten something bad yesterday and so taking today off. Apart from that everything is going great.

Mon
AM
Snatches #24 6/6 mins @ 10rpm x 2
Swings #32 20/20 x 2 , 30/30 x 1
1 arm jerks #32 2 mins @ 6rpm x 3
1/4 squats w/purple bands 50 x 3

PM
Jerks #24's 3 mins @6rpm x 3 sets
1 arm jerks #32 2 mins @ 6rpm
Swings 20/20 x 2

Tuesday
AM
Snatches 4/4 mins @ 11rpm, 2/2 mins @ 27/27 x 2
Swings #32 30/30, 20/20
1 arm jerks 4 mins @ 6rpm, 2 mins @ 6rpm
1/4 band squats 50 x 3

PM
Jerks #24's 5 mins@ 6rpm
1 arm jerks #32 2 mins @ 6 rpm x 2
Swings 20/20 x 3
1/4 band squats 100 x 3

Wed
AM
Sledge levering #16 choked x 1
#12 1/2 1 x 4
Zercher jump squats #60 sandbag 50 x 5

Thurs
AM
Snatches #16 20/20
#24 40/40 @ 6 mins, 36/40 @ 4 mins
Swings #32 20/20 x 3
1 arm jerks #32 4mins @ 6rpm x 2
1/4 band squats 100 x 3

PM
Jerks #24's 5 mins @ 6rpm, 3 mins @ 6rpm
1 arm jerks #32 2 mins @ 6rpm
Swings #32 20/20 x 2
Zercher jump squats #60 sandbag 100 x 2

Fri
AM
Snatches #16 20/20
#24 8 mins @ 12rpm, 4 mins @ 12rpm
Swings #32 30/30 x 2
1 arm jerks #32 1min @ 8rpm x 3
1/4 band squats 100 x 5

PM
Jerks #24's 3mins @ 6rpm x 3
Zercher jump squats #60 sandbag 50 x 3


Thanks for reading:)

Happy Mothers Day

My Mum. One of the strongest people I know!

This weeks training

I am happy with the progress I am making. I am not looking to increase reps at this stage just trying to learn and unlearn as much as I can. The goal is proficency in the exercises. I gotta say this is tough training but I am enjoying it a lot.

Monday
AM
Dbl Jerks 24kg 5 mins @ 8rpm
Swings w/32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 4mins @ 6rpm

Tuesday
AM
Dbl jerks 24kg 5 mins @8rpm
Swings 32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 2 mins @ 6rpm

Wednesday
Sledge levering #16 (4" from end) x 1
#12 1/2 1 x 2
Tire flip #600 5 x 3

Jump stretch 1/4 squats 100 x 2

Thursday
AM
Dbl jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm
Swings 32kg x 40 (done in two sets of 20/20)

PM
Snatches 24kg 3mins @ 10rpm

Friday
AM
Dbl Jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm

Swings 32kg 20/20, 24kg 20/20, 32kg 20/20

PM
Snatches 24kg 8 mins @ 12rpm
1 arm jerks 32kg 4 mins @ 8rpm

Saturday
Dbl jerks 24kg 6mins @ 6rpm

Change in training direction

My training was not heading the way I wanted it to so I have made changes to bring it back on course. I have way too many toys to play with and my goals were not focalized.

The things I needed to change were to have specific goals, limit the tools I need to use, a balance of strength & conditioning and also to have carry over to other activities in life.

I can remember when I first started training sports competitively. Running was very simplistic and fun. No two days were the same but the movement was basically the same day to day. We mixed it up doing sprints, 400 meters and longer runs. Also hill runs were one of my favorites! The same as when I first started training with kettlebells. I really only worked with the basic movements. I felt good and definitely noticed nice carryover to ther aspects of daily life. I remeber at the time I only had a few bells.

When I was at the Fedorenko cert of course I was impressed with his abilities. WOW! The main thing that fascinates me is his carryover to other lifts(without specifically training them). I have a much better understanding of what GS is about. It will be a tough road but will suit my needs well.

Anyways blah blah blah.... here is this weeks training:

Mon:
AM Jerks #50's 25 reps @ 6 rpm
1 arm swings #70 20 x 1

PM Snatches #50 30/30 @ 10 rpm
1 arm jerks #70 9/9 x 2 @ 6rpm

Tues:
AM Jerks #50 x 24 @ 6rpm ; x 12 @ 6rpm
1 arm swings #50 x 50/50

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 10/10 @ 10rpm; x 9/9 @ 6rpm

Wed:
Squats #100 100 X 1

Thurs:
AM Jerks #50'S X 24 @ 6rpm
1 arm swings #70 20/20 x 2

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 12/12 @ 6rpm

Fri:
AM Jerks #50's 24 @6rpm
1 arm swings #70 20/20+20/20 (no rest)

PM Snatches #50 L50 R55 @ 10rpm - 10 mins
* at 9.30-10.00 on right side did 10 reps, first time doing 10 mins
1 arm jerks #70 12/12 @ 6 rpm

Nothing glamorous but that ain't what I'm about;)

I am still alive

Just have a lot on my plate at the moment. Training is going to take new/old direction. I will post more next week when I get a chance. Hope you are all doing well and life is good.

Updates

Had a great Kettlebell Seminar over the weekend. Tom Shook came down to help out. Much thanks to him for doing so. I always enjoy doing seminars and meeting new people. No pics as I forgot to take any!

Tom's friend Podunk came down with him and we hit a little workout after. All the usual fun and games. "Good Times"

Taking it easy this week doing mobility and little bit if this and that;) The wife is on holidays and so enjoying some extra time with her.

Might go for a run tommorow and loosen out the cobwebs.

Todays training

Sled + #45 runs forward & backward 200 feet 4 x 1

Hurdle jumps 26" x 10 33" 3 x 6

Explosive/plyo pushups 4 x 10

Catch up time

I am not going to offer any excuses but do apoligize for not being on my blog for a bit.

Updates:

LaJolla Seminar was awesome. It was a small but great group of people. Thank you to all that attended and for the positive feedback. Thanks Franz & Yoana it was great working with you both and I look forward to doing another seminar with you again. Thanks for letting me stay at your new home. Stay Tuned;)

Was in Arizona over the weekend to finish up the z-health cert. There has been a bit more talk about zhealth in various places. The way I see it: It is a great moblity system and has to be done precisely. Like all systems it is not standalone. I am looking forward to implementing the concepts into my training style.

A real highlight of the weekend was visiting Josh 'Sandman' Henkin's gym. Got to play around with the atlas stones for the first time! Great fun and so different, unique and fun. Flipped the #900 tire for 4 singles but they were not pretty;) Josh had a #1200 but I will have to think about it another time. It was great meeting Josh and his wife and they very kindly let me stay at their home. I really want to thank them for their kind hospitality. I am looking forward to working with him in the future. Stay tuned for that also. http://www.ifsstrength.com/

My training/life has been doing a lot of labor work in the garden still. Trying to find the balance between that and work doesn't leave the time or energy to 'workout'. Not really missing it that much though. It is great to be working/exercising and achieving something beyond the physical and mental. I am going to the Federenko cert in April so I will have to pull my finger out so to speak.

3 day hike

I was talking to my dad yesterday after they got back from a 3 day hike. He said it was only about 30 or 35 kilometers but it's not the distance it's the terrain. Food for thought there.

Off to LaJolla tommorow to do a Seminar with Franz & Yoanna of Revolution. It is a tough job but someones gotta do it;)

Sac Chainsaw Masacre

There is so much more involved in a tree growing than chopping one down.

Been doing more gardening. Chopped down 3 trees and it was hard work but great fun. Climbing, dragging, chopping, lifting....No reps, No sets just good hard labor intensive work:)

Tommy Kono lecture/ instruction on Olympic Lifting Part 1

Tommy Kono lecture/ instruction on Olympic Lifting Part 2

It ain't pretty but

it gets the job done. Anyway who wants to be pretty!

Rolling thunder on blocks* #100 5 x 3

TNT Band presses 3 yellow 3 x 3

Ring chins 3 x 3

*The extra foot in the range of motion feels awesome.

Todays training

Beach Boys cruising day.

Club #15 Pendulums 10 x 2
Shield cast 10 x 2

#10 sledge front levers 2 x 2

Sled drag #100 + sled Press x 10 & forward drag 100 feet
Row x 10 & back drag 100 feet

Punchbag light & short

Planks 30 secs x 2

Saturdays & today

Sat was a fun day at the park. Couple of different circuits.

Swings as warm up

#1 (3 times through)
Double KB cleans #36's x 10
1 hand Swings #50 x 5/arm
run approx 400 feet

#2 (3 times)
BW squat x 5
Jumps
cone runs
run approx 200 feet
Jumping lunges x 5/leg
Jumps
cone runs
run approx 200 feet
Push ups x 5
Jumps
cone runs
run approx 200 feet

#3 using #36 KB
Snatch x 5
jump runs same as above
Snatch x 7
jumps runs
Snatch x 9
jumps runs
snatch x 5
jumps runs
snatch x 7
jumps runs
snatch x 5
jumps runs
snatch x 5
jumps runs

#4 (2 times)
Lateral jumps x 3
Forward jumps x 3
run approx 200 feet
Med ball #60 shouldering from zercher position x 5/side

Jogged 4/6 of a mile

Power wheel approx 100 feet forward & then backwards

*Jumps were done over either a 3 foot or 2 foot hurdle

Today

Skip as warm up

Double clean KB #50's 5 x 3
Med ball push press #100 5 x 3

Plank on hands 2 mins
on elbows 2 mins

Dan John Video

Dan John' site

Todays training

Tools

Cut down a tree

Did some sandbag zercher squats, shouldering and shouldered squats. It is great being outdoors and working hard! The best!

Monday training

D/L #255 4 x 2
#385 3 x 3

weighted Chins on rings #50 2, 3 x 2

Not really sure if I am enjoying deadlifting again or not. Will see.
Bought some sand so will be making some heavier sandbags:)

Saturday training

Rolling thunder #100 x 5
125 x 3
145 x 2

Cleans
#70 x 5
#88 x 5
#106 5 x 3
supersetted with chins 5 x 5

Sandbag zercher squats 10 x 3

Flippin' fun

Joe Sarti from San Jose dropped by with a couple of his fighters yesterday(Dave and Jeff). Both very strong guuys in their own right!

Great to have visitors drop by. Played around with a few different things but the tire was the hit. Fat bar deads, rolling thunder, sledge levering, rope climbs and tire beating with sledge.

Deadlifts and swings

Deadlift (reg. diam bar)
#205 x 5
#255x 5
#355 x 3
#375 x 2
#395 x 1

KB swings #50 2 hand 50 x 1
1 hand 25/arm x 1

TNT cables

Great compliment for overhead pressing.

2 yellow & 1 magenta 5 x 6 sets

Done explosively.

Check them out here: Lifeline USA

Wed & Thurs training

Wed
Tire Flips 5 x 5

Thurs
2 handed KB Swings #108 10 x 2

Double KB front Squats #88's 3,4,5

Zhealth on both days. GTG on Wed & R-pahse today.

Kettlebell Slam

Training updates

A lot of my training at the moment is revolving around zhealth. Fairly boring read but life isn't always rainbows and unicorns;)

Also I have been doing a lot of garden/labor work. I have really enjoyed being outdoors and the change in the fitness protocol. It is all too easy for me to train too much/hard too often so this is a nice change of pace. I really enjoy being outdoors and working hard. Too few people are doing it these days. One of the reasons I train the way I do is that I don't want to be tied down to training. Freedom and variety in training is important to me. This of cousre has pitfalls(mentioned above) that I have to be very conscious of. I live and learn and this is an important part of growing and life.

Here is a quick rundown on the last few workouts:

Sunday
Band presses 2 yellow + 1 magenta 5 x 6
Very explosive and felt great!

Today
Was going to get the tire out but it has been raining up this way. Soggy!
KB Front squats #50 5 x 5

Tire will be out tommorow:)

Todays training

Been doing z health in some form everyday and making good progress with it.

Rolling thunder #100 10 x 3

Dbl KB Front squat #70's 5 x 3

Got the tire back out

It is always harder to go back to something that injured you the last time you used it. Thankfully it all went smooth. I love flipping the tire and it has to be one of the most gratifying things training wise I do.

Dead hang KB snatches #60 5 x 2
#70 5 x 1

Tire flip 5 x 3
KB push presses #70 5 x 3

Farmers walk #70's x 530 feet

Dean Jolly & Omar Clinton

Had the pleasure of meeting Dean and Omar at the zhealth cert. Both very strong and great guys. Dean travelled all the way from New Zealand! Check out Deans website: PhysicalCultureNZ
Omar doesn't have a website at the moment but I am sure he will have one up soon;)

This weeks training

Been taking a R&R from the regular training. Playing around with a few new ideas.
Anyways a lot of Z-Health amognst everything.

Wed:
16kg kettlebell
2 mins exercise/1mins rest of:
S/C deadlift
rest
Tact. Lunge
Rest
Push press
Rest
Push press
Rest
High Pull or Swing
Rest
Swing Squat

Ribbon 5/side x 1
Windmill 3 x 1

Fri:
24kg KB
2 hand swings 10 x 8
1 hand swings 10 x 3

Sledge front levering #16 approx 3/4 of the way x 2/side

Z Health Cert thoughts

I am a very nuts and bolts kind of person. When I first got R-Phase from Z-health I tried it a few times and didn't think anything too major about it. I put it back on the shelf and didn't really see the point to it.

After reading a bit more and hearing the benefits has led me to give it another go. Mainly Steve Maxwell, Josh Henkin and a few others got me curious about it. So I signed up for the cert with the mind of 'what exactly is going to be taught for six days!' These are just basic movements. Or so I thought.

As they say, the older you get the more injuries you have to live with. Something I do not want to buy into. I love to train and being injured is no fun at all. With the mobility drills I thought I was doing correctly, I was actually doing incorrect. I noticed major differences in my posture after doing the exercises correctly. I felt much more mobile and fluid than I have in a long long time.

Being a full time trainer, my assessments were what I thought were practical and a good representation of imperfections and potential problems. I always saw the assessment as laying the foundation for the training program. I now understand how to have a better toolbox and way of assessing.

Z-health has a great way of assessing your clients. It works and it works fast. I am nowhere near the level of assessing that I would like to be but here is what one of my clients had to say:

"Z-Health ia amazing. The results were instant and obvious. I am excited about learning and practicing more."

This was after working with him for about 10 mins. I was so happy to see major changes so quickly.

It is great to be able to show people these exercises and see the obvious changes that are going on.

I am looking forward to learning more for my clients and myself.
If you are interested in learning more about what Z-Health has to offer visit their website Z Health

It was an amazing experience and I learned a lot and look forward to learning even more in the next three days.

Tom Shooks new article

New article by Tom Shook on Dragondoor. Good stuff Tom.

Functional Firefighter Fitness

I am off to Z-Health cert. Catch you all when I get back.

Kettlebell only workout

Calf is feeling much better. Good to be moving some weight around.
Combos felt good. Shortened the rest as the exercises went on.

Tunes: Killing Joke

Snatch + Overhead Squat #50 5 x 3

Clean + Rack Squat #70 5 x 3

Swing Squat #88 5 x 3

Windmill #70 3 x 1

Plank 2 mins x 1

Jan KB Seminar

Todays KB Seminar attendees. Great group of people with a common goal!

I always have a great time doing Seminars.

Not feeling 100% yet but training will be back on this week. Thanks for all the comments in the post below. Much appreciated.

Great time to reflect

I have not injured myself training for a long time.
Sure there have been some aches and pains but no
injuries. Anyway Saturday wasn't really
concemtrating on what I was doing and strained a
calve. Nothing bad but it will give me a good
opportunity to reflect and refocus the training.
Training at the moment will be based upper body
work but just taking it easy on the legs and prep
for Z-health cert. A lot of lower body band work.
Looking forward to being back at it soon enough;)

Todays Fun

Windmill #70 KB x 3

Circuit Twice through

Skip 1 min
BW jumping lunges x 20(10/leg)
Skip 1 min
BW jumping squats x 20
Skip 1 min
Pushups on Med ball x 20
Skip 1 min
Deck Squats x 10

todays training

sledgehammer front lever #10 2 x 2 (done as singles)

Floor press #88's 5 x 3
Double rows #88's 5 x 3

Sandbag #60 circuit 3 times through
Rotational shouldering x 5
Push press x 10
Zercher squat x 5

Planks 1 min x 2

Todays training

Rolling Thunder #80 5 x 2; #110 x 15; #125 x 15

Ring Chins #36 KB 3 x 4

Circuit five time through w/no rest (total time 5 mins)

Sledge chops on tire #16 x 15 secs

Med Ball shouldering #80 x 15 secs

Jump rope x 30 secs

Sled rope pulls approx 42 feet

#205 x 2

#305 x 2

Behind the back finger curls #100 5 x 2

Todays training

Sumo deads KB #70 10 x 3
Windmill KB #70 3 x 3

Double KB floor press #70's 5 x 3
Renegade rows Kb #70's 5 x 3

Side press KB #50 5 x 1; #30 10 x 1

KB front circles #30 10 x 1

Who would have thought?

“You’re not going to find weight loss in a bottle of pills,”

Todays training

Sledge front lever #8 3 x 2

Circuit 1 done four times through (total time: 8 mins)
Dead cleans #70 6 reps(15 secs) rest 15 secs x 2
Jump rope 1 min

Cir 2 15 done four times through (total time 2 mins)
Dumbbell Snatch #40 x 15 secs (7 reps)
BW Squat 15 secs ( 10 reps)

Farmers Walk #40 Dumbbells 1075 feet (quick rest once halfway)

Workout felt great!