My final week of Return of The Kettlebell begins! See why - http://ping.fm/JlHuZ

Better late than never. RTK training log update-Medium and Heavy Days. http://ping.fm/vQMwO

My comparison of the new Punch kettlebell and Dragondoor's Russian Red kettlebell: http://ping.fm/PU1lt

Last Saturday I finished my 2nd phase grind block. Today began the 2nd phase of the explosive block. http://ping.fm/bFAYK

Week 2 of the second grind block: http://ping.fm/tfAvk

RTK Training Log - 08/21/09 - "Light and Medium" Days

You're in for a treat. This is a two-fer post, as I didn't post Monday after my Light training day. This is the second week of my second grind block in Return of The Kettlebell, so I upped the ladders and rungs to 5.

Light Day
Warm-up with jumping rope and squat/halo/pump circuit.

Snatch/Press/Squat
20 kg (L) 12 kg (R) 5 ladders, 5 rungs
30 seconds rest between rungs, 1 minute rest between ladders.

Sumo Deadlift
20 kg and 12 kg on blocks. 20 reps X 2 (switching sides)

Medium Day
Same warm-up.

Snatch/Press/Squat
20 kg (L) 16 kg (R) 5 ladders, 5 rungs
30 seconds rest between rungs, 1 minute rest between ladders.

Sumo Deadlift
20 kg and 16 kg on blocks. 20 reps X 2 (switching sides)

Return of The Kettlebell-Training Log-08/15/09 "Heavy Day"

Saturday "Heavy" day and still on vacation. Today I upped the ladders to 5 with 4 rungs each.

I first warmed up with squats/halos (12 kg)/pumps for 5 circuits. Then a little joint mobility work before setting my timer for 30 seconds and starting with my first ladder.

I used 2-20 kg kettlebells again and took 30 second rests between rungs. Upon finishing my 4th rung, I went right into 5 double front squats, concentrating on maintaining a good depth, flat back and driving the hips upward on each rep.

One minute rest between ladders and back to the snatch and press.

After completing my fifth set of squats, I rested for two minutes and then did my two sets of 20 Sumo deadlifts. Stretch and enjoy the sunset with a Negra Modelo in hand.

Did I mention I was on vacation?

Vacation workouts with Return of The Kettlebell in Cambria, California. http://ping.fm/h8ZN0

Return of The Kettlebell-Training Log- Vacation Posts

This week, I'm on vacation and enjoying some peace and quiet in Cambria, a small coastal town in beautiful San Luis Obispo County in California.


The official start date of my vacation was on Monday, which also coincided with the start of my second grind block of the Return of The Kettlebell program.

For Monday's light day, I stayed with my 20 kg kettlebell for my heavier bell and used my 12 kg bell for the lighter kettlebell.

I started with 200 reps of rope skipping and then had my wife join me for four circuits of our 10-minute-warm-up. We could have gotten more than four circuits if we really pushed it, but we usually take the time to talk about our day and slowly get our bodies ready for the more intense exercise to come.

After warming-up, I set up my kettlebells with the 20 kg on the right side and the 12 kg on the left side. During my last block of grinds, I completed 3 ladders, so this week I did 4 ladders of 4 rungs each.

Remember that the program calls for completing 5 squats after finishing the top rung of each ladder.

I stayed with 20 seconds rest between rungs and 1 minute rest between ladders.

After my final ladder, I rested for 2 minutes and then completed 2 sets of sumo deadlifts of 20 reps each using the same kettlebells as I used for my presses.

We drove to Cambria Tuesday and I brought 2-20kgs along with a 12 kg for my wife to use. Ordinarily, I'll use a 16 kg and a 20 kg for medium day, but we ran out of room for the extra kettlebell, and I felt like I could do the two 20s with no problems.

I'd actually prefer to use a 20 and a 24 kg, but I want to give the RTK program a go as it's written in order to properly evaluate it's effectiveness.

At any rate, I was on my own today, so after warming up with 6 circuits in 10 minutes (I was energized!), I pushed through 4 ladders with 4 rungs each, using 35 second rests between rungs and 70 second rests between ladders.

These felt great and I was able to watch the ocean roll into the shore while practicing my presses. After my last ladder was complete, I set up my bells for sumo deadlifts and cranked through 2-20 reps sets.

Afterwards, I did a quick set of 20 pushups on the horns of my kettlebells before stretching out and relaxing for the evening.

I'll squeeze a couple days of variety work in Thursday and Friday before doing my heavy day on Saturday.

On another note, I just redesigned my main blog (hopefully the last time) and am pretty proud of the result. Feel free to stop by and check it out:

http://www.ironbellathletics.com

Second week of the "explosive" block of Return of The Kettlebell is complete. Read about it here: http://ping.fm/di68P

Return of The Kettlebell-Training Log-08/08/09 "Heavy Day"

A beautiful Saturday made even better by the fact that it's also the first day of my vacation.

Today is also "Heavy" day, meaning double 32 kilo clean and jerks.

Last week I did three ladders of 2,4,6 rep rungs. I was contemplating trying four ladders, but I decided to play it safe by staying with 3. The last thing I want to do is to get injured before going to the HKC certification.

I started with my speed rope and got 250 reps to get the blood moving.

Then I set my timer and did my squats/halos (w/16kg)/pumps, spending extra time with the pumps as my lower back was a little tight after doing yard work this morning.

Once I finished, I set up my 32s and got to work, er, I mean, began to have some fun...

My first ladder was a little rougher than I wanted. I'm finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.

My second ladder went better than the first after a 2 minute rest. My reps felt a lot more solid and controlled.

For my third ladder, I waited about three minutes, then powered through with about 30 seconds rest between rungs.

I then rested for a few minutes before doing 20 Janda sit-ups and stretching out.

That's it for the first explosive block. Next week I'll be starting my second grind block.

My diet has remained pretty consistent throughout the first month of the Return of The Kettlebell program. I've added one protein shake per day, and added BCAAs before and after working out, as well as before bedtime.

I've been able to maintain 190 lbs. without too much effort and am very pleased with this program so far.

Grinds on Monday!

Check out my latest posting on my training with the Return of The Kettlebell program - http://ping.fm/EckvT

RTK Training Log - 08/05/09 - "Medium" Day

Medium day is probably my favorite day with this program. Using two 24 kilo kettlebells is enough weight to make you feel like your actually pushing something, while not so heavy that you struggle through the reps.

After warming up with rope jumping and my basic circuit, I set up my 24 kilo bells and got to work.

As this is my second week of the "explosive" block, I decided to up my ladders to four. However, I've also learned my lesson when it comes to doing too much too soon and getting injured, so I kept my rungs to three this time.

For my first set, I did my two reps, concentrating on snapping the clean up and then keeping my hands neutral at the top of the jerk (lockout). on the way down, I paid the rack a brief visit before I dropped the bells down and back.

It's important to remember to snap the hips forward and bring the bells up close to the body, into the rack. You'll have more energy and strength to drive the bells up in the jerk.

With only 30 seconds rest between the rungs, you can really feel the effects of this whole body exercise. I can see where quick ladders with 2,4,6,8,10 reps would have you in killer condition in no time!

Next week I'll be on vacation and back to the grind block. I'm taking my bells with me, though, as I want to be ready for the Hardstyle Kettlebell Cert in September. By then, I plan to have hit 5 ladders of 2,4,6,8 in the clean and jerk with the 32 kgs.

So goes my somewhat conservative estimate but with luck and hard work, I should be able to make it.

Return of The kettlebell "Light" day. See my training log at http://ping.fm/qIzwi

RTK Training Log - 08/03/09 - "Light" Day

Light day is for the Viking Push Press (VPP) and front raise snatches.

Warm-up with a quick 200 reps rope jumping to get the blood flowing, then squats/halos/pumps for 4 rounds.

Using two 16 kg kettlebells, I snatched them to lockout and did two VPPs. I parked them, waited about 20 seconds, then got 4 reps for my second rung.

After resting for 20 seconds again, snatch them up again, and get 6 reps for my third rung. Rest for 1 minute.

Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.

After finishing the Viking Push Presses, I rested for a few minutes and set up one of my 16 kg bells for front raise snatches.

I started on the right side and got 20 reps, then switched to the left side and got 20 more. Rest for 1 minute then 20 and 20 again.

That's it! Light day in a nutshell. A set of 20 Janda sit-ups and stretching and that's all until tomorrow.

Return of The Kettlebell Explosive block heavy day. Double 32 kg clean and jerks...

RTK Training Log - 08/01/09 - "Heavy" Day

My first "explosive" heavy day was a real eye-opener. Double 32s will show you just what your made of. And I'm made of jello right now.

I started with rope skipping and a couple rounds of warm-ups, then went straight to the clean and jerks.

My first two rungs of 2 and 4 reps went well. However my first set of 6 made me question why I was using 32s. I was breathing like a steam engine going up a mountain when I finished.

For my first ladder, I took 45 seconds between rungs and 2 minutes between my first and second ladder.

These were not easy.

The 2 and 4 reps sets get you breathing hard, so when you reach the third rung, you have to be switched on and focused or you'll most likely injure yourself with the heavy bells. For my second ladder, I took 1 minute between my rungs and 3 minutes rest after my second set of 6.

By the time I got to my fourth rep of the third rung, I had to shoot a couple quick breaths in while the bells were racked before I could jerk the bells overhead. You certainly have a sense of accomplishment when you beat that last rung.

I can see how this program will force you to grow. Provided you can make the reps and rungs, your muscles will be forced to adapt.

I'm looking forward to progressing through the rest of my blocks.

Viking Push Presses on Monday...

Return of The Kettlebell - Medium Day with the Clean and Jerk. You gotta try the best bang for your buck kettlebell exercise!

RTK Training Log - 07/30/09 - "Medium" Day

I skipped training yesterday as I had a late meeting at work and then had to run to my son's first football practice of the year. No worries though, plenty of time to pick it up today and Saturday.

Today's medium practice calls for clean and jerks with the 24s. It's been a while since I practiced the C&J, and when I last did, it was one-handed and GS-style.

I warmed-up up with rope skipping, which gets my body moving and narrows my focus down from the day's events to exercising.

After hitting 200 reps, I started my Gymboss timer and did my warm-up circuit for 10 minutes. I tightened my rubber tubing a bit for my squats, and I continue to feel improvement in my knee as I continue to do them daily.

Once I finished my warm-up, I set my 24s up and completed 3 ladders of the clean and jerk with the first rung being 2 reps, the second rung being 4 reps, and the third rung being 6 reps.

In order to maximize the double kettlebell training effect of the clean and jerk, I took Pavel's advice and kept my rest periods to 30 seconds between rungs and 1 minute between ladders.

After that, cool down with some joint mobility exercises and stretching.

Heavy day on Saturday, and I'll try to fit in some variety stuff tomorrow.

Just started my "explosive" 2-week block of training with Return Of The Kettlebell. Check it out at http://ping.fm/sJOkh

RTK Training Log - 07/27/09 - "Light" Day

Started my first "explosive" block of RTK this week. The next two weeks will consist of Viking Push Presses on Monday (light day) with Clean and jerks on the medium and heavy days.

After 200 reps of rope jumping and my regular 10-minute-warm-up, I set up a pair of my 16 kg kettlebells and prepared for the Viking Push Press.

The RKC plan calls for starting with 3 ladders, but the reps for each rung are doubled (2,4,6).

I grabbed the bells, snatched them and did my first two reps. After resting for 30 seconds, I did my second set for 4 reps, rested for 30 seconds again, and did my last rung for 6 reps.

1 minute rest between ladders.

After completing my third ladder, I kept one of my one poods and did 2 sets of 20 reps of front raise snatches (20R/20L, rest 1 minute, 20R/20L).

After that, cool down, stretch and done.

RTK Training Log - 07/24/09 - "Heavy" Day

After re-reading the RTK program design, I realized I botched the progression. So I dropped a rung and kept the ladders at four. Not that I couldn't do 4 rungs, but I want to follow the program as written.

I began with jumping rope:

Heavy rope (blue) - 100 reps
Heavy rope (green) - 50 reps
Plastic "link" rope - 50 reps
Speed rope - 50 reps

I went to the Orthopedist today. He told me that squats are the worst thing I could do for my knees (where have I heard this before?) and said I should be riding a bike for quad strengthening. While I agree that cycling is great for my knees, I think there have been more than one or two studies that prove that squats (done properly) are actually healthy for your knees.

He said I have chondromalacia in my right knee. He gave me the treatment options which start with exercise and end with arthroscopic surgery. To his credit, he recommended exercise (cycling). So I'll have to get the bike out and start riding again. But I believe the squatting I've been doing has been causing my knee pain to lessen. I've been going as deep as I can and keeping my back straight, and I don't have as much knee pain on long drives as I previously had.

Anyway, after rope work, I did 10 minutes of my warm-up circuit (4 rounds) before setting up my 2 - 20 kg bells for:

Press and Squat

4 ladders of 3 rungs with 5 squats at the end of each of the 3rd rungs. These felt really solid, and again, I felt like I could have done 4 rungs and probably 5 without killing myself.

After the 4th ladder, I took a minute break and went to the:

Sumo Deadlift

2 sets of 20 reps. Smooth and strong.

Finish with joint mobility and light stretching.

That's it for the first "Grind" block. Monday I'll start my first ballistic or "Explosive" block.

Here I'll be doing the Viking Push Press and front or side raise snatch on Monday, with clean & jerks on Wednesday (medium) and Friday (heavy).

For Monday, I'll be starting with 3 x (2,4,6) ladders.
The front and side raise snatches are to be done for 2-3 sets of 10-20 per arm.

I'll have more on Monday.

http://www.ironbellathletics.com

Return Of The Kettlebell - 07/22/09 - Medium Day

Came home today and was pretty wiped-out from work. Then I took a little cat nap for about 20 minutes, got up and was ready to go. And that caffeine tab didn't hurt either...

Warm-up

Jump rope for 200 reps.

10 minute warmup, 4 times through the circuit.

Then:

Press & Squat

20 kg (R) and 16 kg (L).

4 ladders, 3 rungs, 5 squats at the end of every third rung.



I found that I'm taking about 30 seconds between rungs, and I'm taking a minute between ladders. You might have noticed I'm not using DD bells. I had the AKC ones first and can't afford to switch everything back to the traditional style bells.

Sumo Deadlift

2 x 20, switching sides for the bells after the first 20.

1 minute rest between sets.

Joint mobility and a glass of wine with dinner.

Return Of The Kettlebell - Variety Day 07/21/09

The variety day is a great day to practice different exercises without the structure of a regular practice. I try to do something different and keep it easy. Concentrate on moving.

200 reps rope jumping

2 circuits of the following:

15 bw squats/16 kg halos-10R,10L/10 pumps/assisted pistols, 5R,5L/10 pushups

2 circuits of the following:

12 kg - RKC arm bar/get-up/windmill/bent press/overhead squat/sots press.

Right side then left side. 1 minute rest between circuits.

24 kg snatch

60 reps, alternating sides every 10 reps. This one proved how out of shape I am...

Joint mobility and cool down.

Return Of The Kettlebell - HKC Prep Workouts

I've had to cut back on my computer time at night (when I do my posts), so I'm posting only two or three times a week. I realized I hadn't posted since last week, so it's time to catch up. As you might have guessed, I'm using Pavel's Return Of The Kettlebell to help me prepare for the upcoming HKC certification.

RTK Training Log 07/16/09 - Variety Day

Rope jumping - 100 reps

20 bodyweight squats

10 pumps

5 assisted pistols (R)

5 assisted pistols (L)

Variety circuit (arm bar/tgu/windmill/bent press/overhead squat/sots press) 1 time each side.

Swing w/24 kg - 25 R / 25 L

Rest.

Do it again.

Cool down.

RTK Training Log 07/17/09 - "Heavy" Day

(I moved the heavy day to Friday as Saturday was going to be too busy.)

100 reps rope jumping (high 90s today, hotter than you-know-what)

10 minute warm-up.

Press&Squat

20 kg and 20 kg

3 ladders, 3 rungs each

5 squats at the end of each 3rd rung

Sumo Deadlift

2 x 20 kg

20 reps, 2 sets

Joint mobility and cool down.

RTK Training Log-07/20/09 - "Light" Day

Adding a rung today as three was pretty easy.

Started off with 200 reps rope jumping - fast - no misses...

10 minute warm-up.

I've been using looped rubber tubing around my knees when I squat, as I've got PFPS (Patellofemoral pain syndrome) in my right knee. Squatting with the band around my knees seems to help. I've been squatting this way for the last couple weeks, and as I haven't worked my quads seriously in years, I probably have a quadricep/hamstring strength imbalance which is throwing the tracking of my patella off.

Maybe.

I have an appointment with an Orthopedist on the 24th and hopefully I'll find out more then.

I think I may have figured out my elbow pain as well. I found that I was letting my right wrist get lazy in the press. When I made a point of locking my wrist into the correct position in the press, the pain went away.

Whudyya know...

Press & Squat

12 kg (L), 20 kg (R)

4 ladders, 3 rungs, 5 squats at the end of every 3rd rung.

Sumo Deadlift

12 kg (L) / 20 kg (R) - 20 reps

20 kg (L) / 12 kg (R) - 20 reps

Joint mobility/stretching

Cool down

Check out http://ping.fm/EDssi tomorrow for the RTK Medium Day routine...