HKC

HKC. A year ago I participated in a couple one day seminars on incorporating basic stabilization exercises with kettlebells for shoulder patients. From those initial courses and working with Thomas Knox DPT RKC CSCS in the clinic daily I became more interested in pursuing a better foundation in basic kettlebell exercise technique.
The HardStyle of kettlebell exercise made sense in that the emphasis is on developing strength and power by adhering to the rule of quality over quantity and correct movement matters. In April of 2010 I completed the HKC course in Chicago, IL under the instruction of expert instructors: Jon Engum, Mark Cheng, and a dozen other RKC instructors. It was during this certification course that I knew I had found the training method that fit my beliefs and experiences that matched my rehabilitation background and education. This is what I have been looking for over the past 10 years when I refer a patient to personal training after completing rehab; smart personal training. And this is when I began offering personal training to my former patients that were unable to find it in any of the centers and gyms that are still focused on fixed joint exercises (machines) , and group (spin, yoga, step) defination of fitness.

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Measuring fitness

One of the key indicators of progress in a fitness program or training regime is attainment of a goal.
In the health and fitness world there are dozens of tests and measures ( fitness evaluations and assessments) used by coaches and fitness trainers: height, body weight, BMI, HR, BP, vertical, sprint speed, 12 minute run, push up test, sit up test....................on and on and on and on. We even a peer-reviewed journal ( Joural of Strength and Conditioning Research )that is dedicated to these type of tests and measures. But what do all these pre-tests really tell us about the individual athlete in front of us and how do these numbers and values add to the development of a quality program to improve their athletic performance?
My question is: WHY do you do the things you do prior to designing and implementing a training program?
And I expect a better answer than because I want to know how it improved after the program is completed, or because the coach wants to know their 40 time.
Defend your methods, ...if you can.


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RKC- Russian Kettlbell Certification training

I have been in the process of preparing for the RKC (Russian Kettlebell Certification). The decision developed over the past year as I again began to train individuals (post rehab) and teams. I cautiously learned all I could before jumping in but knew that the "way we always do things" was coming up very short of the goal. Most team training programs revolved around 60-90 sessions 2-3 x week for 6-8 weeks; of which in a group larger than 10 usually fell apart and the "most improved something" result is "ok" as long as you can show the coach his stud athlete decreased the 40 yd time. Individual training revolved around either fixed joint machines or Olympic lifting techniques because that is what the client thinks they want in a fitness program. No Thanks not for me, Speed and Agility drills"Speed in a Box", and Plyometrics are a component of a program not a program, Olympic lifting is a sport not a general fitness program. I want to prepare individuals for participation in sport by improving their foundation, a strong foundation upon which sport specific coaches can then place technical movements on and athletes can go on to develop skill needed to excel in their chosen sport. I can't take credit for this concept (Athletic Body in Balance) but it does make sense.


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RKC- Russian Kettlebell Certification training guide

RKC Prep       by Brett Jones	Week #30 ---240Lbs	Week # 29	Week#28	Week#27
Monday   Rest Day(bike/run)	----
Tuesday         Snatch test day	5/5/S16
Wednesday         Snatch test day	5/5/S16
Thursday         Rest Day(bike/run)	Bike/correctives
Friday
Swing
Clean & Press
Swing
Clean & Front squat
Swing
Get Up
Swing
Snatch
Swing
Saturday
Clean & Press
Swing
Clean & Press
Clean & Front squat
Clean & Press
Get Up
Clean& Press
Snatch
Clean & Press
Sunday
Clean & Front squat
Swing
Clean & Front squat
Clean & Press
Clean & Front squat
Get Up
Clean & Front squat
Snatch
Clean & Front squat

RKC Prep Training Guidelines (by Brett Jones)

Perform 1-3 circuits of the drills in the order listed.

Perform 5-8 reps per each set (except swings where you increase reps as long as form is correct)

Rotate intensity of volume and weight:           16kg KB for 3 circuits one day; 24kg KB for 1 circuit the next.   Single KB drills one day; Double KB drills the next.

Legend: # circuits/ # reps/ Single bell #kg or Double bell #kg

Who are you Chasing?

A few days ago we talked about a few of the early innovators and promoters of general fitness, Jack Lalanne
and body building Charles Atlas (great article in his own words (shows Atlas performing a Pistol (ahead of his time?)). But how was their original message twisted, translated or misinterpreted? Did every generation take the part they understood, liked and could perform and leave out the rest?

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Charles Atlas

Charles Atlas  is a name many associate with the modern view of health and fitness. Jack LaLanne can also be said in this same context. Both offered their idealistic outward view of the correct shape and proportions for society (mostly males) and the techniques and approaches to achieve it. No matter what the intent of the original messages the impact has been a broadly accepted interpretation that fitness is "looking fit", and even today no-one wants to be the the nerd on the beach getting sand kicked in his face. I agree with the assertion that these men created the foundation that is the root of modern day body building and first brought concepts of general fitness to the larger population. My question is: How did the term fitness come to mean using isolated portions of Olympic and power lifting exercises to achieve the "look of a body builder"?.

I think Jack was more movement goal oriented but the ad campaign for Atlas is one which nearly 70 years later most teenage boys of even today at least will recognize.
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Mentorship Continued

I have heard many times, some what jokingly, "when the student is ready the master will appear".
I loved watching the tv show Kung Fu  I would watch them over and over again, the story line seemed the same; student, bad guy, student has dilemma, student seeks guidance (often does not understand or ignores guidance), fight, student questions the masters unwillingness to help, teaching moment occurs, student ticked off that he still does not understand the masters guidance, goes off in a huff and realizes understanding of a lesson from a few episodes earlier (all be it a little late).
Does any of this sounds familiar?
My point is in my own haste to be the major contributor to a project or to get recognized for my role, I forget to see the masters standing in front of me, teaching and guiding me to be a better student.
Thank you to my mentors, I am fortunate to have many more than I will ever realize. They allow me the opportunity to grow and learn both personally and professionally.

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Post undergrad

So, after graduating with B.S. and A.S. I knew everything I need to be successful in health and fitness! Wrong.
I learned over the next 2-3 years that undergrad gives you a broad base of generalized education on a topic to recognize that you do not know much at all about the topic of which said degree is in. So in order to gain the knowledge, that it took 2-3 years of work in the field to realize you barley know, I sought the vast world of continued education courses. Wow what a mess Con Ed can be; you have experts, self-proclaimed experts, gurus, rock stars, and everything in between. Who do you believe and when do you believe them? The vast majority of offerings were either so far off the beaten path it must be crap (or were they?) and others were really just an excuse to go on a vacation (what a joke). The more the course cost the "better" it must be; and on and on and on......feel free to insert your own stories here.
The constant pursuit of further understanding and knowledge that translated into meaningful results back at work can be tiring. Fortunately I had exceptional guidance and mentoring beginning with BobTank. Bob helped to steer me towards ceu's that had the greatest potential to be high quality in content and applicability.
Mentorship has been the key to my having opportunities for success. And the hardest part about being mentored is recognizing when you are in the presence of someone who has the ability and willingness to be your mentor.

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My perspective

It is very easy for most of us to state our position and beliefs and leave it at that, take or leave it. That only tells a small piece of the total story. I believe that fitness should be more about quality of movement and general function and then once a minimum threshold has been met for movement adding skill (specific sport and sports skills) after.
I started out like most everyone born in the early 1970's. Everything I was taught about health and fitness revolved around team sports participation. As I hit high school, weight lifting was introduced as the missing component that would build a healthy athlete. Our school participated in one of the "chain" programs for the football team and all the lifts were traditional Olympic weightlifting or Powerlifting moves which are narrow focused skill moves that most males in my age group (I'm 37) consider true fitness measures. Even in the nfl there are studies that call into question the value of the traditional measures in the combine used to determine draft pick (poor predictor of athlete performance in the league). During college I cemented my belief in these systems and completed a B.S. in Exercises Science/Sports Medicine from Indiana State University. After ISU I continued to the University of Evansville for the  Physical Therapist Assistant and the Athletic Training programs.

TBC.....

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