http://www.kettlebelltraining.org.uk en-gb kettlebelltraining.org.uk 2012-5-6T00:00:00Z kettlebelltraining.org.uk http://www.kettlebelltraining.org.uk/page14.htm#117806 Alot has happened since my last blog I dont even know where to startAt the English Long Cycle Championships in March I came away with Gold and Bronze Medals putting up a fairly reasonable total of 81 reps with two 20kg kettlebells. Initially there was a bit of a mix up with the scores but it all got sorted out eventually so I came away with the Gold Medal in coefficient and the Bronze Medal in absolute. Was more than happy with that my first medals in the sport.Hopefully more will follow...Shortly after the English Long Cycle Championships I finally formed my Club Manchester Girevoy Sport Club.Were the only team in the North West of England whose sole purpose is training for Kettlebell Sport GS. My new friends at Train Manchester allow us to use there great facility for our practices every Friday 6pm to 8pm. So far the club is going great got some strong hardworking athletes on my hands every one of them is doing a great job so farLooking to the future its looking like our first compet... 2012-5-6 21:10:52 http://www.kettlebelltraining.org.uk/page14.htm#111584 The last weekend in January I travelled to Birmingham to attend the RGSF Instructor Certification Level 2. For those that dont know about the RGSF they are the Russian Girevoy Sport Federation. quite possibly the best group of coaches around at this moment in time. The great Igor Morozov was our mentor for the weekend. The man is a living legend within Girevoy Sport a very humble human being a great coach and possibly the most inspirational person I have ever had the pleasure to meet. His knowledge and passion for Girevoy Sport is second to none. Being a 12 time World Champion 6time champion of Europe and 3time champion of Russia it would be impossible not to learn from someone with his vast knowledge and expertise.I think I speak for everyone who attended that we learnt so much from him. From the varying techniques of all the lifts depending on your build through to the science behind effective programming. It was quite simply the best seminarcertification I have ever attended within ... 2012-2-1 21:59:42 http://www.kettlebelltraining.org.uk/page14.htm#105353 On friday night I headed down to Cardiff in preperation for saturdays Biathlon Competition taking place at The Boat Shed Fitness Centre. Cracking little venue that provided a atmosphere on par with bigger venues. To say it was a long journey down wouldnt quite cover it horrendous is more like it caught in traffic all the way down. Anyway when we arrived who was right there at recpetion when we walked in Jane Ray of all people Myself Rach and Jane went for dinner and then caught some zzzzs ready for the start the following day. The great thing was we could have a lie in the comp wasnt due to start till 12....ResultFirst up we started with 2 flights of the ladies Jerks I have to say a big well done to all the new girls that entered there first competition and put up an outstanding effort first time out. Especially as they only really got shown the correct technique about 10 mins before the start. There support cast was a small crowd cheering support all the way through creating a great a... 2011-10-22 09:39:54 http://www.kettlebelltraining.org.uk/page14.htm#105070 So this is it now the trainings been done its time to step up to the platform and give it hell.Saturday is competition time in Cardiff Wales. Its going to be my last time competing with the 20s the plan is to next compete with 24s.....should be interesting.What do I expectWell training has gone well Ive hit more reps on my Jerks practice lasted longer in time and hit more reps on my Snatch practice so its got to be looking good. Im hoping to hit the magic 100 rep mark on Jerks managed 91 reps in Ireland Snatch wise Im hoping to hit between 140150 reps but then that always depends on how well the Jerks go. I always seem to be disappointed with my Snatch performance Maybe this time it will all come together nicely. God knows Ive worked hard enough.Its now down to me. Mentally and physically Im prepared theres no nerves just pent up frustation that will be unleashed on the platform.Watch this space..... 2011-10-20 14:51:58 http://www.kettlebelltraining.org.uk/page14.htm#101245 This week it was decided that I was to take a week off training. I say a week what I really mean is to back right off. Im only training 3 times this week two down and one to goSince March this year Ive trained right the way through competition after competition increasing the volume and intensity all the way through. Its been pretty tough. Dont get me wrong Ive loved every minute of it but there comes a time when it catches up with the best of us. A combination of being busy at work training hard being a tad slack with diet has resulted in me not recovering well enough after each session. At the end of the day if I get injured or have a series of poor practices the chances are Im not going to do very well when I step onto the platform again as the goal is to always better my previous performance. If I fall into overtraining I simply cannot perform its that straight forward.For those unsure of whether you are overtraining let me try to summarize it for you. Overtraining is simply a stat... 2011-8-26 15:42:49 http://www.kettlebelltraining.org.uk/page14.htm#99959 Ive began training again this week for my next competition which will be in Wales in October. Ive now got 10 more weeks to make some further advances in technique endurance strength stamina and anything else you can think of to help with Kettlebell Sport.Its been interesting to say the least I only took a week off a felt rusty when I started back on Monday but by the end of the week it started to come together. I must continue to thank my Coach Mark Stapleton hes been a huge help in improving my numbers. Which so far is only paying off in my Jerk by October though I hope to have the other half of the Biathlon sorted my nemesis the Snatch. Coach Mark has in the first week got me practising some assistance exercises that he believes will now push my numbers up hopefully high enough to get me a top 3 finish in Wales. I dont want to divulge to much thoughAfter I commented on facebook and twitter that I was about to practice the Snatch in cotton gloves I had a couple of kettlebell friends q... 2011-8-6 20:48:59 http://www.kettlebelltraining.org.uk/page14.htm#99221 What a time we had in Ireland for the Irish Kettlebell Sports Championships. Kilkenny is such a nice place great people and the weather was gorgeous all weekend.Firstly I must thank Mark Eddie and Martina from Kilkenny Kettlebell Club for organising such a great event brilliantly organised and ran like clockwork. Great effort folks I cant wait to come backThere were some truly great athletes competing 107 reps with the 32s by Ales Muhovec was a stand out performance on the Jerks. He made it look so easy Im sure I saw him laughing and smiling when he hit 100I reckon next year he may well be taking a few world records if he keeps up with these performances. You have to congratulate Gregor Sobocan on his coaching techniques. All of his athletes were superb and it was an absolute pleasure for me to Judge his sister Tajda on both her Jerk and Snatch sets.....incredibleI must also congratulate my athletea certain Mr Davy Coyle who in his first competition achieved the Rank we set out for. Da... 2011-7-27 09:42:02 http://www.kettlebelltraining.org.uk/page14.htm#98612 Its nearly here now 5 days and counting and Ill be stepping onto the platform to compete in the Irish Biathlon Championships in Kilkenny. The past 8 weeks training are now coming to an end Im going to train till Wednesday then its all about rest and relaxtion until Saturday.Im looking forward to it now Ive only been to Kilkenny once so looking forward to going back and seeing a few friends. Was gorgeous last time I was there the weather was great. But looking at the weather currently in Manchester lets hope it doesnt follow me across the pondAt the competition I have a simple goal to achieve some high numbers 8090 Jerks and 150 Snatches. If I do manage to hit these numbers there may be a chance of me medalling in my weight category with the 20kgs. Lets see what happens...My training has gone fairly well. Certainly working more with the 24s has definately helped build my strength endurance for using the 20s so fingers crossed the numbers should be there. Ive worked hard enough for it al... 2011-7-18 10:52:54 http://www.kettlebelltraining.org.uk/page14.htm#97395 Its been just shy of a month since I wrote my last blog so firstly I apologise for disappearing secondly for those that get sick of my reading my rants...Im back Over the past 34 weeks there has been so much going on its been crazy stressful and at times unforgetable. Myself and the better half have moved apartments across the city and my god moving has to be the most stressful thing mankind can put ourselves through. I truly hate it with a passion Ive been ill which frustratingly set my training back a week first a cold and then the dreaded hayfever reared its ugly head.Anyway back to what youre here for.....kettlebellsAs you may or may not be aware after the Biathlon Competition at Trojans last May where I achieved WKC Ranking Level 2 from talking with my Irish Coach Mark Stapleton we decided I should attempt EGSA Ranking Level 1 on July 23rd in Kilkenny at the Irish Championships. Now at the time in the back of my mind I was thinking my god this is possibly going to be the toughest ... 2011-6-30 16:18:36 http://www.kettlebelltraining.org.uk/page14.htm#95850 If you Google kettlebells for sale youll be blasted full of information from various companies and individuals proclaiming their kettlebells are the best. I have my preferred Kettlebells as most other trainers will as well. The thing with kettlebells is that a kettlebell is a kettlebell you just work with what you have. If youre looking for general fitness benefits that are readily available through their use such as increase in functional strength improved proprioception increase in fat loss improved cardiovascular fitness etc then pretty much any kettlebell will do that job for you. There is a vast range of kettlebells to choose from out there. But what should you be looking forWhen it comes to purchasing your own you want to make sure that Its of a professional standard e.g. to the IUKL International Union of Kettlebell Lifters or AKC American kettlebell Club standards. Any reputable site will say so. There are many other standards these are just two examples. Its not one of the... 2011-6-9 13:07:11 http://www.kettlebelltraining.org.uk/page14.htm#95169 Firstly Id just like to thank everyone from Trojans Lifting Club BJ Mayyah all the judges you all did a great job organising the Biathlon event. For my first ever kettlebell competition it was perfect. Not to many participants to heighten the nervousness but busy enough to bring out the competitive spirit. The whole event gave me great hope as to what I may be able to do in future events. For this event I aimed for the Ranking Level II with the 20kgs which Im pleased to report I managed. I hit the 63 Jerks and 60 Snatches within the time limit my exact numbers were 72 Jerks a full 10 minute set and 129 Snatches 6762. I was really pleased with my Jerk set Ive never done that many before and never lasted the full 10 minutes so the training that my coach Mark put me through worked a treat. The snatches were a different beast entirely I set off at my pace of 20rpm knowing that grip would be an issue toward the end of the set I had no intention of trying to hit 5 mins on each side it was m... 2011-5-31 15:07:41 http://www.kettlebelltraining.org.uk/page14.htm#94814 Well its nearly here. My first Kettlebell Competition. This Saturday 28th May 2011 I will be stepping onto the competitive platform for the first time. I can guarantee one thing if Carlsberg made Kettlebell Competitions...it probably wont be my last Many folk at the gym including clients keep asking me am I nervous Am I looking forward to it To be honest Im not really that nervous if at all Ive trained and prepared well for this Ive worked damn hard and put all the practice in I could. I really could not of done much more. So it will come down to how I react in the heat of battle as to whether I will acheive my goal of Ranking Level 2. I was more nervous at the start of my journey not sure whether I could Jerk 2 x 20kg let alone attempt Snatches with one. But as my training and practice progressively became harder my body began to adapt to the strains of competitive kettlebell lifting now I have nothing but confidence that I have a damn good chance of reaching my goal. I dont expect... 2011-5-26 10:24:28 http://www.kettlebelltraining.org.uk/page14.htm#94055 So its been a while since I wrote a blog. So much has been going on been a bit crazy recently. Where do I start Lets start with the Biathlon Competition that ive been training for. If you read my blogs regulary when I actually come round to writing them you will know that ive been training for a Kettlebell Competition. Well its only a week away now 28th May. Its come round so quick This is my final tough week of training it was jerk practice today. In the beginning when I first started to train for this I thought I would struggle on these but to be honest I think I will be fine with the Jerks its the Snatches im more concerned with. As long as I get my numbers for ranking im not to bothered. Im on target just got to hold it together in the heat of battle I was videoing all my practices in the beginning but I soon realised that I was relying on the mirror way to much. Now I train in the main part of the gym instead of the studio I have to get more of a feeling for the movements and c... 2011-5-16 15:26:06 http://www.kettlebelltraining.org.uk/page14.htm#92617 How good has the weather been recently Loving it. Even managed to do some training sessions outside which is a novelty in the Manchester climate. Not sure what it is about training outdoors but its so much more rewarding especially with the sun gleaming down. Maybe its because it feels like your not training your having more fun thoguh you do get the odd smart arse comment from passers by......but you alos get that in most gyms to be fair Recently I wrote a blog about Girevoy Sport and there is now a section on my website purely dedicated to it. As you may or may not know Im in training for a Biathlon jerks and snatches the practice recently has been bloody tough going but I like that. I like the fact that each practice leaves me feeling exhausted but I know after each practice improvements have been made and thats what I want. I want to improve This leads me to find out where I am at with my practice. Am I on target to hit my goals Smash the ranking Only way to find out is to do a... 2011-4-27 14:53:06 http://www.kettlebelltraining.org.uk/page14.htm#91922 So for those of you that have been reading my blogs recently and been viewing my video updates on youtube and facebook you will of seen that Im currently training for a competition at the end of May A kettlebell competition. Girevoy Sport or simply put GS basically means Kettlebell Sport. Yes thats right Kettlebells as a sport It is one of the newest most absolutely brutal sports in the UK. Originating in Cold Warera Russia in 1986 the rules are as brutal as they are simple you have 10 minutes to perform as many reps as possible without putting the kettlebells down. Yeah its hard You leave it all on the platform.Unlike the Russian Hardstyle which is more strengthoriented to be successful at Girevoy Sport GS requires strength endurance and mental toughness. GS being a sport means there are also rankings up for grabs based on your weight the size of the kettlebells used and the amount of reps completed in one of two events the Biathlon and the Long Cycle. Im currently training for the... 2011-4-17 12:24:37 http://www.kettlebelltraining.org.uk/page14.htm#91171 So when I was in Ireland training the other week with some fellow kettlebellers on the EGSA Biathlon Workshop I met an Irish Sport Coach called Mark Stapleton who very kindly said he would happily help me in my training for my first Biathlon Competition in May. So not one to turn down help I jumped at the chance Within days of emailing Mark what I was currently doing training wise Mark quickly got back to me with some new programming. My goal was set to achieve EGSA Ranking Level 2 so I would need 60 Jerks and an average of 56 Snatches on each side. Mark is confident that Ill acheive that infact he is so confident that he thinks he can get my numbers upto 7080 Jerks and 150 total Snatches. Which may mean with my weight category I could well be in with a chance of winning. Sounds pretty cool to me Ive started the training and so far so good. Really enjoying the shorter training sessions it really helps having someone to report back to. I feel like I have something to prove now and not... 2011-4-6 16:27:09 http://www.kettlebelltraining.org.uk/page14.htm#90517 On sunday morning I made my first ever visit to Ireland. For what I hear you ask. A long weekend break Sightseeing Smashing the guiness back which I truly cant stand Nope none of the above it was for a kettlebell workshop. No surprise there then hey Initially my plan was to take part in the EGSA European Girevoy Sport Association Competition or go for the EGSA Trainer Certification after speaking to a few people they advised me to go to the workshops that were being run. One was covering the Biathlon the other Long Cycle. In the end I opted for just one workshop the Biathlon. Why Well im in the process fo training for my first Biathlon competition so figured what better way to help prepare progress and perform. Now a few people are probably wondering why the hell would I travel to Ireland for one day Its simple really the guy who was delivering the workshop was Gregor Sobocan. Gregor is an extremely well known and highly respected figure within the world of Kettlebell lifting he is a... 2011-3-29 22:14:08 http://www.kettlebelltraining.org.uk/page14.htm#89397 So if youve been reading some of these blogs recently youll see im training for a kettlebell competition. So far so good Wednesdays training session was my first hard day of Jerks. Lets just say I was not looking forward to it but you know what Each time I do one of these planned out sessions I feel amazing probably something to do with the fact that im acheiving something each time I perform my sets. Whether its managing to go that extra minute blast out a few extra reps or start to see some improvement in my technique. Heres what I did for my last session6 mins Jerks 2 x 20kg at 6rpm 33 reps out of 36 missing 3 for rest6 mins Jerks 2 x 16kg at 6rpm 34 reps out of 36 missing 2 in for rest6 mins Jerks 2 x 12kg at 10rpm 60 reps missing zero5 mins One Arm Long Cycle 24kg at 6 rpm 30 reps missing zeroFollowed by some assistance drills2 x 60 Jerk Squats 2 x 20kg2 x 30 Jerk Bumps 2 x 20kg2 x 1 min Rack Holds 2 x 20kg Im fairly content with how its all going at the minute there was a few ... 2011-3-17 10:09:05 http://www.kettlebelltraining.org.uk/page14.htm#89119 Ive spoken in previous blogs about my new training regime to prepare me for a Biathlon Competition at the end of May. So far I have been managing to just about get through what I have planned for each session. To give you a rough idea on how im preparing for it heres what im doing.I have easy medium and hard days training on both disciplines Jerk and Snatch. With the each Jerk training day I increase the workout by 1 min each week. For example an easy day 4 mins 2 x 20kg medium day 5 mins 2 x 20kg and a hard day 6 mins 2 x 20kg then next time round to the easy day I do 5 mins medium would be 6 mins and hard day would be 7 mins. I follow this for the duration of the programme until a few weeks before the competition I peak on the hard day at 10 mins. So I am gradually increasing the volume to hit the allocated time limit of 10 minutes. After each set with the 2 x 20kgs I follow it with sets with 2 x 16kg and 2 x 12kg these will generally be at a slightly faster pace with the 2 x 12kg... 2011-3-13 17:28:54 http://www.kettlebelltraining.org.uk/page14.htm#89117 Its my own entire fault. I should have known better as to not walk into a local supermarket wearing my Personal Trainer tshirt. I was confronted in the queue by a guy proclaiming that noone really needs a Personal Trainer and there a waste of money. Can you imagine my reply I pretty much put him in his place in my own unique straight to the point matter of fact way. I was not going to hold back from a guy who was clearly overweight and not in the best of health. With little beads of sweat dripping down his face from the no doubt small walk from his office desk up the 4 small steps to the entrance of the supermarket. His basket was full of all the healthy nutritious readymade meals that you can think of. From what I took a quick glance at there was a microwave lasagne some form of sandwich a chocolate bar and the staple of all healthy diets a 2 litre diet cokeI wont put on paper exactly what I said but the look on his face was priceless and well worth the few minutes of ranting I had at... 2011-3-12 17:20:05 http://www.kettlebelltraining.org.uk/page14.htm#88545 Good week for training last week. The new Pyramid of Pain Hell with a Bell workout went down pretty well with my classes at GL14 The Health Club. The premise was similiar to the previous weeks Scrabble workout each letter of the Pyramid of Pain represented the name of the exercise. This time however as its entitled a pyramid the time allocated for each exercise went up in 30 second increments the longest time being 3.30 mins. Heres exactly what we did in plain text and a funky video to match. P Plyometric Lunges for 30 secsY YoYo Squat and Press for 1 min 0.300.30R Round The Body Pass for 1.30 min 0.450.45A Advanced Windmill for 2 min 1.001.00M Mountain Climbers for 2.30 min 0.30 slow0.30 fastI Inner Thigh Lunges for 3 min 1.00R1.00L1.00AD Double D for 3.30 mins One leg Deadlifts for 2.30 1.15R1.15L and Double Crunch for 1 minO One Hand Swings for 3 min 1.30R1.30LF Front Squats for 2.30 minP Plyometric Press Ups for 2 min or normal Press UpsA Advanced Burpee for 1.30 min on... 2011-3-6 13:52:01 http://www.kettlebelltraining.org.uk/page14.htm#88121 So it was an interesting week last week was still suffering from a sore throat which affected breathing when attempting long time based workouts. Always the same I manage to motivate others to train and get myself through my classes to guide all my attendees but struggle when training on my own I think I may need a PT haha On Tuesday at 12.15 I unleashed my workout of the week to my lunchtime class. What a workout that was Im amazed each week everyone seems to get better and better stronger and fitter and more prepared to push the limits of what they think is possible. Where I keep getting the ideas from for these workouts I have no idea last weeks workout was entitled Scrabble. Based on the not so popular board game The idea was that which ever word I picked in this case the name of the class Kettlebell Conditioning each letter would represent the name of the exercise and the little number that you would see under the letter on the scrabble pieces would represent the time the exercis... 2011-2-28 22:09:04 http://www.kettlebelltraining.org.uk/page14.htm#87191 Has it been this long 10 days since the last post Oh where do I start this could be along one.....only kidding. Not much to report recently. Had a newbie join in my Group Sessions on a saturday and did a great job First step to a new and healthier slim line Cat. Cat did a great job for first time out hopefully shell keep it up when the going gets tough. Im attempting to build up these group sessions on a week by week basis everyone seems to like them and the comaraderie is fab. Although I think they all gang up on me Im awaiting the day where I push them a step to far and kettlebells are flung in my direction haha This week also saw the start of my 2 classes at The University of Manchester fully booked up within weeks of going up I was a touch nervous on weds for the first one but was pleasantly surprised at how well everyone did they all picked the swing up in super quick time a couple still need to find that groove...but itll come. Great bunch or guys and girls a really nice mix It... 2011-2-17 21:16:44 http://www.kettlebelltraining.org.uk/page14.htm#86412 So on saturday after a few weeks of indesiveness Ive finally booked myself onto the EGSA European Girevoy Sport Association Biathlon Workshop in Kilkenny Ireland with Master Coach Gregor Sobocan. I cant wait really looking forward to learning more from such a respected lifter Hopefully theres going to be some great guys and girls joining me. I know for sure that after the workshop Ill be a better lifter. Plus Ive never been to Ireland so not to sure what to expect surely it cant be any colder and wetter than Manchester at the minute Its been a few days since I last updated this blog so Im just going to fill you all in on a couple of workouts that Ive done recently so you have an idea how I train. Saturday 5th FebruaryCONDITIONING WORKOUT Borrowed straight from the EGSA Certification Physical ChallengeDynamic Warmup Mobility and Flexibility 10 minutesA1 SnatchesSideA2 SquatsA3 CleansSideA4 One Arm JerksSideYou perform 40 30 20 and 10 reps of each back to back without rest i.e 40 Snat... 2011-2-7 16:01:46 http://www.kettlebelltraining.org.uk/page14.htm#85937 Had a crazy few days recently. On friday I was at Stepping Hill Hospital in Stockport delivering a workshop for staff on the the benefits of exercise for their Mental Health patients. Was an interesting day great bunch of people on the workshop and they all listened and passed with great merit. Hopefully they will pass on all I taught them and use there new found knowledge to help their patients....even more than they already do My own training appears to be going quite well. Lots of jerk and snatch practice though what Im finding is although my jerks are improving Im now losing the groove on the snatches. Training for kettlebell sport is so frustrating but you know what it wont defeat me Not a hope in hell is the frustration going to better me Ill work on my weakness and on my strengths and ill get stronger and perform better each time. Negative thinking Whats thatIve been working on building the volume up recentlyon my OAJ One arm Jerks. For example the weekends session consisted of... 2011-2-1 15:59:24 http://www.kettlebelltraining.org.uk/page14.htm#85489 Bit of a lazy start to the day today. A lie in is a rare thing but loved it this morning Yesterdays workout has taken its toll on my glutes they are in some pain today but its all good. You got to love the brutalness of a few decent sets of the Pistols. No matter how often you do them or how many you do they will always kick your butt the next day. If you cant do them get practising them use progressive techniques to get the depth and keep on squating Had a great meeting with my business partner today about our soon to be launched ecommerce site www.kettlebellcompany.com. Its looking good this year got a lot of grafting to go but were getting there. Fingers crossed the first shipment of kettlebells arrives on time. Then its a full on attack of everywhere and anywhere to get the balls of steel out there. Got to keep working on the training book for anyone whose written a book of any description youll know the trials and tribulations that accompany it.....I just keep telling myself it... 2011-1-26 15:16:38 http://www.kettlebelltraining.org.uk/page14.htm#85412 Ok so heres my first ever blog. Welcome.... I wasnt sure what to write here so Im going to simply share my workout for todays lunchtime kettlebell class at GL14 Health Club. Now these guys and girls are a pretty strong determined bunch week in week out I strive to push them to their limit and beyond. Today was no exception. I think this workout when compared to the pure conditioning workouts weve been doing lately is possibly one of the toughest if not the toughest yet Every single person put in a monster effort especially on some of the new exercises I introduced today. The focus was solely on the legs everyones favourite muscle group to train....or is that just mine Well heres the workout for you all let me know what you think its a tough one so if you do try this spend at least 15 mins warming up and mobilising the joints. Not thought of a name for it yet.....letters on a postcard WarmupMy kettlebell training warmup and mobility incl. skips lunges etc Round 1A1 Goblet Squats ... 2011-1-25 14:24:09