It's crazy how the endurance gained for VWC stays with you. Yesterday I hit a strong 45 sets of 8 with gas in the tank. The form on my left side was getting dodgy so I called it quits but my hands felt stellar. I need to work more on packing that shoulder down in the snatch but all in all it felt great.
Morning Tai Chi as usual and the sets today really have me buzzing. That plus my psuedo Warrior Diet approach and incorporating "True Strength Yang" have turned my mornings into some sort of psychotic recharge. I feel like I can run throgh walls, doesn't mean I'm about to try but the feeling is there. This is a day for recovery, so just some jiu-jitsu this evening and that will have wrapped things up. Tommorrow, high volume grinds await.
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Grinds + Ballistics
Yesterday's training hearkened to my last post. My stagnant strength levels shall be attacked with a new fervor, yet I feel since the RKC I'll be handling this run in a much more cognitive fashion. Yesterday was a low volume, high intensity day and I've opted to keep my sets to five and the reps "around" that magic number of 10 (Thanks Dan John).
2KB One Arm Press - 5x2 @ 16+12KG - Felt great on both sides.
Pistols - 5x1 @ 12KG - What the hell happened to my leg strength?
Weighted Pull Ups - 4x3 and 1x2 @ 24KG
I suppose it could always be worse. I also did a few rounds of San Shou sparring with the MMA class and I find myself being able to adapt Machida's tactics quite well. A few times I hit the notorious backwards trip of his, which essentially feints a 1-2 combination and has your opponent on his back wondering WTF?
Today will either be VWC or some heavy swings. My hands are about 90% healed from the RKC but I don't want to take any chances. Either way, a great workout awaits.
2KB One Arm Press - 5x2 @ 16+12KG - Felt great on both sides.
Pistols - 5x1 @ 12KG - What the hell happened to my leg strength?
Weighted Pull Ups - 4x3 and 1x2 @ 24KG
I suppose it could always be worse. I also did a few rounds of San Shou sparring with the MMA class and I find myself being able to adapt Machida's tactics quite well. A few times I hit the notorious backwards trip of his, which essentially feints a 1-2 combination and has your opponent on his back wondering WTF?
Today will either be VWC or some heavy swings. My hands are about 90% healed from the RKC but I don't want to take any chances. Either way, a great workout awaits.
Saturday, June 20, 2009
Post RKC Write Up...
Now that I've had a week to decompress, I decided to revisit the blog. I've returned from St.Paul an RKC and a better man as well. I like to think I'm good at not buying into hype, and while I had high expectations for the RKC, I didn't let myself get carried away. Sweet fancy Jesus were my expectations splintered before my eyes with every swing. The amount of wisdom that had been distilled and dissected on such a microscopic level and presented in an immediately workable state fried my brain several times over. Not wearing sunscreen and baking 8 hours a day didn't do much to help. I don't think the several beers the night before the snatch test with my new English and Maori friends helped either :)
Without a moments rest I'm already putting my new skills to work. My current gym is going to start pushing KB's, and the fact that I'm one of two RKC's in Portland. Plus I'll start teaching at HPC (Health Performance Chiropractic, or in my case the Kettlebell Gym) while Lance is out at the RKC II. After that is said and done I'll probably be adding an additional 2-4 classes a week and all of them being KB classes. Not only that, but I have the feeling that once people at LA Boxing start seeing the KB class, and notice that I'm only teaching about 4-5 people a class it will have the feeling of "exclusivity". That means private training, and private training means I can start paying off my student loans earlier than anticipated.
As for my own training, I'm really trying to tackle that 40KG press. Once that's done I can start with Return of the Kettlebell, but until then I shall go wanting. I can't pin it down, but the press has stagnated for the last several months. Regardless of which approach I use there is never any permanent progress. I have a feeling it had been doing way too much volume. Hence I'll revisit Kenneth Jay's "Beast Protocol" approach. Only two days of training the press, but doing so in an intelligent fashion, instead of trying to burn myself out. Maybe it just needs more time, and I wouldn't doubt my impatience has been a major problem.
Without a moments rest I'm already putting my new skills to work. My current gym is going to start pushing KB's, and the fact that I'm one of two RKC's in Portland. Plus I'll start teaching at HPC (Health Performance Chiropractic, or in my case the Kettlebell Gym) while Lance is out at the RKC II. After that is said and done I'll probably be adding an additional 2-4 classes a week and all of them being KB classes. Not only that, but I have the feeling that once people at LA Boxing start seeing the KB class, and notice that I'm only teaching about 4-5 people a class it will have the feeling of "exclusivity". That means private training, and private training means I can start paying off my student loans earlier than anticipated.
As for my own training, I'm really trying to tackle that 40KG press. Once that's done I can start with Return of the Kettlebell, but until then I shall go wanting. I can't pin it down, but the press has stagnated for the last several months. Regardless of which approach I use there is never any permanent progress. I have a feeling it had been doing way too much volume. Hence I'll revisit Kenneth Jay's "Beast Protocol" approach. Only two days of training the press, but doing so in an intelligent fashion, instead of trying to burn myself out. Maybe it just needs more time, and I wouldn't doubt my impatience has been a major problem.
Monday, June 1, 2009
Final Week of Preparation
I'm zeroing in on the RKC, and this will be my last training week before I begin backing off. I know I have the strength and conditioning requirements down, but I won't let myself relax until I have passed my respective tests. Today I've got my pressing ladders on tap, and some sparring as well. I recently picked up Lyoto Machida's DVD instructional set and am in the midst of dissecting it. That man moves like a ghost and can lay down a beating like no other. I'm really looking forward to adapting my game with his fighting technniqes and philosophy.
Tomorrow, I'll do a trial run of the RKC snatch test. That way I'll have my cadence and rhythm down and see how I feel after hitting my requisite repetitions. On a related note, I helped Lance move his KB operation to downtown Portland. It's a smaller space, but I like to think that eventually we shall have to grow into a larger one. The RKC is in it's infancy in Stumptown and its high time to unleash it to the masses. Especially with all the pretender KB certifications and gurus that are manifesting themselves in the fitness world. I'm certainly not searching for any sort of rivalry, because the Hard Style speaks for itself.
Tomorrow, I'll do a trial run of the RKC snatch test. That way I'll have my cadence and rhythm down and see how I feel after hitting my requisite repetitions. On a related note, I helped Lance move his KB operation to downtown Portland. It's a smaller space, but I like to think that eventually we shall have to grow into a larger one. The RKC is in it's infancy in Stumptown and its high time to unleash it to the masses. Especially with all the pretender KB certifications and gurus that are manifesting themselves in the fitness world. I'm certainly not searching for any sort of rivalry, because the Hard Style speaks for itself.
Friday, May 29, 2009
Program Rehash - 2 weeks out...
Three days a week of VWC, coupled with strength and MMA training have proven to be a little to much for me. As a result I'm switching over to option 2 of the VWC training plan which revolves around two VWC days and two strength days. I put it to the test this week and my body is liking this MUCH better. Plus it leaves me with Saturday to play around a bit and get any extra work in if I feel necessary (Crush Curls Wooooo!).
So as it stands I'm still progressing in the 15:15 hitting 8 reps per interval. I've topped out at 60 sets, and yesterday I hit an easy 40 sets. Next week I'm going to go for 80, and I'm certain I'll be able to hit it. Since I've started working in pressing ladders once more I'm getting my strength back there as well. Different strokes for different folks as the old saying goes. Also I'm a mere two weeks away from the RKC. It honestly doesn't even seem real at this point. It had been something I've been wanting to do for ages, and even being this close it still hasn't hit me.
I know once I'm in St. Paul the nerves will hit me full force. I swear I get the worst anxiety before competition. It doesn't affect my performance, but up until it's go time I am dying inside. It's the same with my fights as well. I'll totally kick ass, but if you talk to me a minute before hand it's easy to tell I'm doing everything I can to keep from disintegrating. I guess I would be more worried if I didn't get nervous. At least this tells me that my body is sharpening itself up for the battle ahead.
Looking forward to seeing some folks from the boards as well. The camaraderie in the Hard Style is second to none, and I'm sure everyone else can't wait for their trial by fire.
P.S. - I just thought that pic was a cool depiction of battle, in no way do I support religious fanaticism/zealotry.
Peace / Casey
Tuesday, May 19, 2009
60 sets down...
I'm closing in on that 80 sets, and it's funny looking back and remembering how inconceivable 80 sets of 8 once seemed. Don't get me wrong, it has been some brutal work but the fact of the matter is that barring any serious injury or physical restrictions this is an attainable goal for ANYONE. The payoff in strength and conditioning has been phenomenal. I feel like I have the heart and legs of a racehorse and I still have such a long way to go.
I'm still trying work out some kinks in my pressing. I'm finally making progress again, but it's been coming slowly. GTG seems to be more than enough, so I'll stick with that. I might just need a break from pressing, but this is one area I admit to being impatient with. I can make rather quick progress in my pulls, but my pressing has always been sub par. I really want that 40K press before the RKC, but I'm having some doubts. I've got a feeling I'll be able to hit it while I'm there. The comraderie and having the Chief looking on are about the biggest motivators one could ask for.
I'm still trying work out some kinks in my pressing. I'm finally making progress again, but it's been coming slowly. GTG seems to be more than enough, so I'll stick with that. I might just need a break from pressing, but this is one area I admit to being impatient with. I can make rather quick progress in my pulls, but my pressing has always been sub par. I really want that 40K press before the RKC, but I'm having some doubts. I've got a feeling I'll be able to hit it while I'm there. The comraderie and having the Chief looking on are about the biggest motivators one could ask for.
Tuesday, May 12, 2009
Heavy Swings + Tai Chi
If you've spent any amount of time on the Dragon Door website, you've no doubt noticed a substantial amount of Tai Chi and Qigong products, articles and information. Like many others I would overlook this section in favor of Kettlebells, strength and conditioning. Man, if only I knew what I had been missing all this time.
The assistant manager at my apartment complex has been doing Tai Chi, Qigong and various Eastern martial arts practices for many years. I finally got around mentioning to him that it was something I'd like to dabble in since I've been hearing such great things in the HS community. Today was my first go and immediately I could see why people speak so highly of it. Any and all tension both physically and mentally were just draining out as I went through three very basic forms. Once I had these synced up with my breath it all clicked. I was like "THIS is why people are doing this". It's tough to put into words but I'll try.
This morning the last thing I wanted to do was get up and go try and learn Tai Chi in the cold wet rain. Just a few minutes into it and all the mental noise just disappeared. I know some look at the concepts of "Chi" and "Energy" with a skeptical eye, and I don't blame them. I can't say what is going when you are training, but it's definitely something. Long story short, I'm addicted and I'll be practicing daily with Shaun at 0630.
Yesterday's training was meant to be a 15:15 session, but my hands need a bit more healing. In lieu of this I opted for Bulldog swings while wearing wool gloves. I got one hell of a workout, and hand suffered zero damage.
15:15 Bulldog Swings w/wool gloves - 21 intervals with 8 reps per interval. I'd of liked to go farther, but I didn't want 88lbs of iron to come flying out of my hands. These smoke the grip big time, give them a shot.
Casey
The assistant manager at my apartment complex has been doing Tai Chi, Qigong and various Eastern martial arts practices for many years. I finally got around mentioning to him that it was something I'd like to dabble in since I've been hearing such great things in the HS community. Today was my first go and immediately I could see why people speak so highly of it. Any and all tension both physically and mentally were just draining out as I went through three very basic forms. Once I had these synced up with my breath it all clicked. I was like "THIS is why people are doing this". It's tough to put into words but I'll try.
This morning the last thing I wanted to do was get up and go try and learn Tai Chi in the cold wet rain. Just a few minutes into it and all the mental noise just disappeared. I know some look at the concepts of "Chi" and "Energy" with a skeptical eye, and I don't blame them. I can't say what is going when you are training, but it's definitely something. Long story short, I'm addicted and I'll be practicing daily with Shaun at 0630.
Yesterday's training was meant to be a 15:15 session, but my hands need a bit more healing. In lieu of this I opted for Bulldog swings while wearing wool gloves. I got one hell of a workout, and hand suffered zero damage.
15:15 Bulldog Swings w/wool gloves - 21 intervals with 8 reps per interval. I'd of liked to go farther, but I didn't want 88lbs of iron to come flying out of my hands. These smoke the grip big time, give them a shot.
Casey
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