tag:blogger.com,1999:blog-11774976114085652242024-02-20T11:44:42.586-08:00Getting Comfortable with DiscomfortCIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-1177497611408565224.post-52379296070668194442013-05-06T19:32:00.000-07:002013-05-06T19:34:57.393-07:00Antoni Stojak is not a Pleb!<div dir="ltr" style="text-align: left;" trbidi="on">
After years of blogging and forum posts about my zeal for Kettlebell Sport, I found myself enjoying reading others' diatribes, facebook posts, and comments. Well, Dammit! Antoni Stojak did it. The crazy Australian son of a bitch brought me out of my blogging hiatus!<br />
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Where did it all begin?<br />
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I had the pleasure and honor of coaching Australia's best female lifter Emily Friedel from 2009-2011. Emily came to the USA in November of 2009 to compete in the WKC Vegas Classic and attend the WKC Coaching certification in Cincinnati. On that visit, she told me of a very enthusiastic new lifter named Antoni. She said she had been helping him, but that she was directing him to me for more formal coaching. She pointed out very quickly that he was already showing great promise as a lifter. I was extremely flattered for the referral. I would be remiss if I didn't mention that on that 2009 trip to the states, Emily Friedel would become Australia's first Master Of Sport in Long Cycle. In 2010, she returned to the USA where she would become Australia's first Master of Sport in Biathlon. <br />
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At Emily's suggestion, Antoni and I started some mild correspondence. I started providing some video feedback and some training ideas to help him. I immediately realized what Emily meant when she spoke about his potential. He had few technical issues, and he demonstrated a natural ability to relax. There really was no "ego" in his lifting which I must say is rare for a newer lifter.<br />
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Fast forward to April 2010. <br />
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Antoni decided to make the long haul across the Pacific to attend our WKC Coach Certification (and a bachelors party in Vegas, and a wedding or something not important or KB related haha). His first stop on the trip was St. Louis, MO. That's right. He came to see his new "Coachy". Antoni and I had a 4-5 hour evening training session in my garage to fulfill the prerequisite for the WKC Coach certification. The next day, he and I had a long road trip to Atlanta to attend the course at Scott Shetler's gym.<br />
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You might ask yourself how I could endure a 9 hour drive with a Spartan from Manly, Australia? I don't know. Maybe it was the fact that he had a picture of a guy wearing a Borat Mankini in his facebook photos? Maybe it was the fact that Antoni has killer taste in music, i.e. Tool. Maybe it was kettlebells? I am guessing it was a fateful combination of all of those things. I realized on that trip that not only was I a coach with a very promising new student, but I had made a life-long friend.<br />
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That has been 3 years ago. Since that time, Antoni has continued to progress as a lifter and a very good coach in his own right. Yes, like many of us he has had ups and downs in training. But, he has never stopped lifting and trying to better himself in this masochistic endeavor we call Kettlebell Sport.<br />
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Last weekend, Antoni became the first man in Australia to hit Master of Sport at an IKSFA meet. In addition to that, he set an Australian record in the Jerk by doing 93 reps with 2-32kg KBs. I've had some very memorable moments in this sport as a coach and lifter, and this definitely rates as one of the best. It is a prime display of coaching lineage. It all started with Valery Fedorenko!<br />
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Congratulations Antoni. I am very proud and grateful that you and I have stuck together over the last few years. I know that your Master of Sports achievement is just a preview of of many more great things to come! Remember what I said, nothing can stop a man in his shiny red shoes!<br />
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CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com5tag:blogger.com,1999:blog-1177497611408565224.post-13229596951564753512012-09-03T12:21:00.003-07:002012-09-03T12:24:55.974-07:00October 20th-St. Louis WKC Fitness Trainers Course<div dir="ltr" style="text-align: left;" trbidi="on">
I will be teaching the WKC Fitness Trainers course in St. Louis, MO on October 20th from 12-6pm. <br />
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10772 Indian Head Industrial Blvd<br />
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<a href="http://store.worldkettlebellclub.com/wkc-trainer/">Click this link to register for the course!</a></div>
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CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-74578981240286411872012-02-08T11:09:00.000-08:002012-02-08T11:14:33.822-08:002012 Course ScheduleAfter a good deal of traveling in 2010 and 2011, I plan on doing less traveling for teaching in 2012. I will be doing some local courses in St. Louis later this spring and summer, and will advertise those here as the dates become available.<br /><br />I will be in Manila (Philippines) on August 18th, 2012 teaching the WKC Fitness License Course. To register for that course or any WKC Camp or courses, please visit the <a href="http://store.worldkettlebellclub.com/">WKC Store</a>. <br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-46781549593280451432011-04-27T06:25:00.000-07:002011-04-27T06:39:26.734-07:002011 ScheduleI've been slow in getting out our Schedule, but here is what we have on the books for 2011.<br /><br />All the WKC Fitness Trainers courses listed below will be taught by me. Any WKC Strength and Conditioning course or Sport Coach course will be taught by Valery Fedorenko, and I will be assisting.<br /><br />Valery Fedorenko and I will be in Asia at the end of May!<br /><br />May 27th - WKC Fitness Trainers Course in Singapore<br />May 28th - WKC Strength and Conditioning Coach Certification in Singapore<br />May 29th - WKC Sport Coach Certification in Singapore<br /><br />June 25th - WKC Fitness Trainer Course in St. Louis (This date is Tentative because we're not sure if the location will be ready yet)<br /><br />August 6th - WKC Fitness Trainer Course in Limerick, Ireland <br /><br />August 12th - WKC Fitness Trainer Course in Minneapolis, MN<br />August 13th - WKC Strength and Conditioning Coach Certification in Minneapolis, MN<br />August 14th - WKC Sport Coach Certification in Minneapolis, MN<br /><br />September 17th - WKC Fitness Trainer Course in Edmonton, Alberta (Canada)<br /><br />If you are interested in registering for these courses or have questions regarding the courses, please contact me at cimes01(at)gmail.com or vist the <a href="http://store.worldkettlebellclub.com/">WKC Store</a>. Remember, in order to take the WKC S&C Course or the WKC Sport Coach Certification, you must already be a licensed WKC Fitness Trainer.<br /><br />A few more dates and locations are likely to be added soon. If you are interested in hosting a WKC Fitness Trainer Certification or other WKC Certs, please contact me at cimes01(at)gmail.com .<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-58298277317300538532011-01-27T07:43:00.000-08:002011-01-28T04:01:05.655-08:00Do you need more strength 2011?I've had more discussions with folks on this topic recently, so it seemed appropriate for me to once again address this subject with my opinions ;)<br /><br /><a href="http://kettlebellmasochist.blogspot.com/2008/07/do-you-need-more-strength.html">Do you need more strength?(2008)</a><br /><br /><strong>This seems like a stupid question still in 2011 :) </strong><br /><br />Since 2008, I've been teaching alongside Valery Fedorenko at our <a href="http://worldkettlebellclub.com/">World Kettlebell Club</a> Coaches Certification and taught quite a few one day World Kettlebell Club Fitness Trainer Certifications. We routinely get asked the following types of questions? Where do squats, deadlifts, and presses fit into the mix? Should we do supplemental grip work, i.e. Grippers for snatches.<br /><br />Lots has happened since 2008, but not much has changed in regards to the view on this topic. One related topic of discussion is why women typically do better than men even though women are working heavier now than they were in 2008. One of the reasons is that the lifts with 2 bells are harder. It's true; they are. I worked through a cycle of them in 2008 and worked my way to 10 min and near 70 reps with 20s and did 7 min with the 24s. It was a great challenge, and I did it so I could use it as an excuse for not bettering my snatch haha. However, I think this difference or difficulty has been somewhat blown out of proportion when trying to explain the success of the men in this country vs. the women. Let's face it, all of the men I have coached save one can exceed the Jerk numbers they need for their desired rank. The snatch is always the limiting factor and that's pretty typical with women as well.<br /><br /><strong>What you mean you don't need no presses?<br /></strong><br />Have you ever seen the <a href="http://www.ickbgirls.com/">Ice Chamber</a> women like Master of Sport, <a href="http://www.ickbgirls.com/sara-nelson/">Sara Nelson </a>do Jerks? Folks, I got news for you, her fixation is as good as any I've seen. She's powerful. I judged her set when she achieved the 28kg Strongsport rank in Long Cycle weighing less than 60kg. She has hit WKC MSWC long cycle numbers in training with a 24kg. Master of Sport, <a href="http://achyball.com/">Emily Friedel </a>has exceeded MSWC Snatch numbers with 75/75 in late 2010 and has hit or exceeded the required number of jerks as well. Without much 24kg training, she attained CMS IUKL Snatch rank with the 24kg recently. Neither Sara nor Emily do presses. I know for fact that Sara would not be able to press a 20kg, yet she has jerked a 36kg. These women are not the exception. There are other great examples in the USA and abroad.<br /><br />Women pick up on jerks and to some degree snatches more quickly than men because they don't have the strength baggage (baggage meaning flexibility issues from benching or other grinds and reliance on strength to do the lifts). This seems to also be true of Girls and Boys. They are forced to adapt and learn the techniques or it simply won't work for them. Of course, I was the exception to this rule.<br /><br /><strong>A message for the already bad ass strong folks.....<br /></strong><br />When I started the sport in 2004, I was relatively strong. I've been lifting weights for 26 years and up until 2004, my training consisted of mainly powerlifting type exercises and sets. By 2005-2006, I could press the 32kg for 4-5 reps per hand, and remember doing double 28s for 5 reps and pressing a pair of 24s was nothing for me. I was ok with snatching. But, I had a very difficult time learning the jerk. By 2007, I decided that I had to stop pressing. It was interfering with my ability to develop the speed and power that I would need for the Jerk.<br /><br />That journey definitely gave me the ability to empathize with men who have a hard time learning the jerk (most specifically developing the first bump and flexibility). Moreover, it clarified the role of strength and training for this sport.<br /><br />As I said in 2008, your strength will serve you well initially. If you came from a strength background, the bells don't feel heavy and that does help in terms of making it less overwhelming. Still, the issue is that many don't develop the qualities that they need to be better lifters whether that be speed, power, endurance or flexibility.<br /><br /><strong>Maybe lifting Kettlebells doesn't stroke your ego like lifting a barbell!<br /><br /></strong><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7YxJIk0iR4TcteQe9W4ZOpCitmA_Rok8nGGhy4n7_69MForI6dcl9FSGWj7Y4aijSx3S3gVnCOYTcuER17kxgPlERNgvL76yBYfNSVJB9gxhvutq_Hg1T5LWurVwZl6D0mZGdaha7uPhm/s1600/bmf.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 143px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7YxJIk0iR4TcteQe9W4ZOpCitmA_Rok8nGGhy4n7_69MForI6dcl9FSGWj7Y4aijSx3S3gVnCOYTcuER17kxgPlERNgvL76yBYfNSVJB9gxhvutq_Hg1T5LWurVwZl6D0mZGdaha7uPhm/s200/bmf.jpg" alt="" id="BLOGGER_PHOTO_ID_5567205427457564738" border="0" /></a><br /><br />Would I ever say that squats, pressing or deadlifts have no value? Absolutely not. However, if your goal is to become a better Kettlebell Lifter and achieve a significant rank, then you have to ask yourself whether or not you really need these things to achieve your goals, especially in the beginning when you have yet to develop technical proficiency with the lifts.<br /><br />Let's face it, some folks really don't want to give up their strength training regimens. They like lifting heavy shit. So, for those individuals, it may take them longer to achieve a significant rank, or it may never happen. It's all about priorities.<br /><br />If you are at your wits end in terms of improving your numbers, and you are sure your technique is just fabulous, your program is the best on the planet and not your limiting factor, then taking a break from the lifts for a few months and focusing on strength work may be worthwhile. However, if technical improvements seem very hard to achieve and you are doing heavy pressing or deadlifting, you may want to rethink your strategy.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com3tag:blogger.com,1999:blog-1177497611408565224.post-81482069356040468562011-01-25T06:37:00.000-08:002011-01-25T09:33:57.107-08:00Time To RelaxI procrastinated for a while on this article, but finally completed it recently. It's hopefully a good and concise explanation of our views on speed, stability, tension, relaxation and how those attributes are coordinated with breathing.<br /><br />Check it out.<br /><br /><a href="http://worldkettlebellnews.com/time-to-relax/">Time To Relax</a><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com1tag:blogger.com,1999:blog-1177497611408565224.post-41797824251863390752010-08-16T13:08:00.000-07:002010-08-16T13:11:29.988-07:00Just Added WKC Fitness Trainer and Coaches CertificationsWe've added several new courses for the fall. The dates for Australia will be advertised soon. But, we are targeting mid-Feb 2011.<br /><br />There will likely be a few more added. If you are interested in attending any WKC Coaches Certification course or the Fitness Trainers Certification, please contact me.<br /><br /><a href="http://kettlebellmasochist.blogspot.com/2010/05/current-workshop-schedule-for-summer.html">Fitness Trainer and WKC Coaches Certification</a>.CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-27701073493599163942010-06-28T06:42:00.000-07:002015-01-06T03:58:56.291-08:00Different Roads<div dir="ltr" style="text-align: left;" trbidi="on">
I had the pleasure of teaching a great group of folks at <a href="http://www.completekettlebell.com/">Complete Kettlebell</a> in Niles, OH over the weekend.<br />
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Inevitably, the question (or some variation) always arises: To what degree should we emphasize technique with our clients who are only interested in Fitness?</div>
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<a href="http://kahvakuula.fi/artikkelit/technique-first/">Steven Khuong elegantly stated the case for technique</a>. I'm going to go a step further.....<br />
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<span style="font-size: 130%;"><b>Anti-Elitism.....<br /></b></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE_goViHYNCN6C1qcFabdBoW7e4uINyb3uGdXv88rH-dULeX1wsD_wLn0NVas9aOYBtdl90GnzcJDoGGG7fn8hY43ojkekRU9GHirVAZlZ_7U9TUTRWop5HLP2j22ExeovxQE6y_nenUlc/s1600/ickl.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE_goViHYNCN6C1qcFabdBoW7e4uINyb3uGdXv88rH-dULeX1wsD_wLn0NVas9aOYBtdl90GnzcJDoGGG7fn8hY43ojkekRU9GHirVAZlZ_7U9TUTRWop5HLP2j22ExeovxQE6y_nenUlc/s320/ickl.JPG" id="BLOGGER_PHOTO_ID_5488902737930573474" style="cursor: pointer; display: block; height: 320px; margin: 0px auto 10px; text-align: center; width: 240px;" /></a><span style="font-size: 130%;"><b></b></span>There seems to be an attitude that KB Lifting techniques used in the sport are too technical for the non-competitive masses just seeking fitness. Personally, I think that is elitist bullshit. It stinks of someone who thinks that most people won't be able to pick up on the techniques at a safe passable level. Sometimes it resembles rank inexperience and it could be that they lack confidence in their own capabilities as instructors to teach techniques in a manner in which folks will grasp. Perhaps they lack knowledge to develop effective programs/protocols with KB exercise selections that are geared towards fitness or could serve as an addendum towards an existing GPP program.<br />
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Is the fitness enthusiast going to do the volume or put in the time to perfect the technique with the same zeal as a KB Sport competitor? Probably not. They probably aren't going to use the same weights or same protocols either. However, there are movement fundamentals and mechanics that can and should be taught to everyone who wishes to pick up a KB regardless of their competition aspirations, and whether they do only KBs or integrate KBs into other training. Everyone can benefit from learning how to breath correctly and how to employ tension and relaxation at the right time. This all enhances body awareness which will have carryover to other activities.</div>
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We can debate those fundamentals, the mechanics and the protocols that should be prescribed to learn them, but I think everyone reading here knows which side of the fence I sit on this matter.<br />
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<span style="font-size: 130%;"><b>Thinking like an Athlete.....</b></span></div>
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I've been lifting KBs for 7 years now. I've been competing in some capacity for over 6 years, and teaching for 5. Over the last 2 years, I have done many things in terms of teaching to get better at teaching. I will teach anyone. You don't become a better coach or instructor by only teaching athletes who pick up on things easily. I'm a better teacher from taking on the more challenging assignments. I take pride in the fact that I have taught folks who considered themselves to be un-athletic and got them moving better!<br />
One of the most empowering things you can do with your students is to get them to think like an athlete whether or not they will ever step onto the platform. As Coaches or Trainers it is our job to teach people movement (Motor skills, ect) and give them training protocols that will facilitate learning those movements. It is much easier to just put people through a workout and have the effectiveness of that workout measured by the sweat on the ground, torn hands, ect. Teaching skills and getting your trainees at some level to appreciate the skill is far more challenging. Training should be physically challenging and if you are a good enough coach or instructor, you can build skills and find ways to make sure your students still get an effective workout.<br />
Why emphasize skills for those that just want a workout? Well, I won't talk too much about safety, because it's already been discussed. How about building coordination? In teaching skills, and good movement, we create body awareness. How about building their confidence? Believe it or not, folks don't just train for aesthetics. Folks want to feel better, and one way of getting them to feel better is getting them to move better. <br />
<span style="font-size: 130%;"><b>Fitness is building the sport.....</b></span><br />
Most if not all KB Sport competitors in this country picked up KBs initially for fitness. The sport is actually contagious. Competition gives folks goals and incentives, and many people who never thought they would compete are finding their way to the platforms. Many walked into their respective gyms to lose weight or get fit, and what happened? They saw the challenge of the sport and the ranks and decided to pursue it. I've seen this phenomenon occur in several gyms across the country: <a href="http://www.icechamber.com/">Ice Chamber</a>, <a href="http://www.libertyfitrx.com/Store/">Club Liberty</a>, <a href="http://eastcoastkettlebells.com/">East Coast Kettlebells</a>, and <a href="http://www.completekettlebell.com/">Complete Kettlebell</a> just to name a few.<br />
<span style="font-size: 130%; font-weight: bold;">Are Kettlebells the only way?</span><br />
Of course not. Many folks take up Martial Arts for primarily fitness. Martial Arts are another arena in which learning skills is emphasized as much as just getting a workout, but in many cases (Depending on the Art), both can be done. I took MMA classes for years for fitness, but I went to each class and practiced the techniques just as if I were going to compete right alongside the men who did fight.<br />
Any training modality that treats and respects their movements as skills is viable.<br />
<span style="font-size: 130%;"><b>Once again Empowerment....</b></span><br />
Is it any wonder that many of the folks that are dedicated to training for fitness today have previous athletic backgrounds? It's been stated that children that compete in sports are more likely to stay fit as adults. So, why not take Adults who don't have that background and empower them to become athletes whether or not they decide to rank or compete? I for one think it will make their pursuit of fitness much more enjoyable and enriching. They'll be much more likely to make fitness a lifelong pursuit.<br />
<span style="font-size: 130%; font-weight: bold;">Different Roads......</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsSiQ0PS_gRiQMviOiwnX_6BZeQzpbtzKQl_6EjeXEO65QlVvoZ5hvE7RcQt9_LWQC4H0NXwVG02Bi8cvMPUvH5tHxPKQsYFxDUekNL6-Pdrhvpwm11qv4beJOGr-RdY0ecrV0VhpDANu6/s1600/imesalley.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsSiQ0PS_gRiQMviOiwnX_6BZeQzpbtzKQl_6EjeXEO65QlVvoZ5hvE7RcQt9_LWQC4H0NXwVG02Bi8cvMPUvH5tHxPKQsYFxDUekNL6-Pdrhvpwm11qv4beJOGr-RdY0ecrV0VhpDANu6/s320/imesalley.JPG" id="BLOGGER_PHOTO_ID_5488902006450625714" style="cursor: pointer; display: block; height: 320px; margin: 0px auto 10px; text-align: center; width: 240px;" /></a><br />
You may have found your way to Kettlebells because you were already an athlete and you were seeking a new competitive athletic challenge. You may have found your way to Kettlebells because you were looking to get fit and feel better or you wanted something different to add to your current training. Regardless of the road that was taken, everyone should have the benefit of learning the best techniques because everyone regardless of goals can benefit from them.<br />
CI<br />
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CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com11tag:blogger.com,1999:blog-1177497611408565224.post-20359105868901116642010-06-20T06:10:00.000-07:002010-06-20T06:11:28.842-07:00How to pick an Online CoachEmily was gracious enough to do an interview with me awhile back, and I felt it is worth reposting:<br /><br /><a href="http://achyball.com/?p=221">How to Pick an Online Coach...</a><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-3111477614425779772010-05-05T07:15:00.000-07:002010-09-22T09:16:49.756-07:00Current Workshop Schedule the remainder of 2010<p>So far this is the schedule of the Fitness Trainer courses that I will be teaching and the WKC Coaches Certification for the summer and Fall (I will be teaching/assisting Head Coach Valery Fedorenko)</p><p><strong>September 25-26 - WKC Coaches Certification in Richmond, CA @ </strong><a href="http://icechamber.com/"><strong>Ice Chamber</strong></a></p><p style="FONT-WEIGHT: bold">October 1st - WKC Fitness Trainers Certification in London (UK)</p><p><span style="FONT-WEIGHT: bold">October 2-3 - WKC Coaches Certification in London (UK)</span> </p><p><strong>October 16th - WKC Fitness Trainers Certification in Elizabethtown, KY</strong></p><p><strong>October 30th - WKC Fitness Trainers Certification in Union City, CA</strong></p><p><strong>November 12th - WKC Fitness Trainers Certification in <a href="http://www.crossfitbethesda.com/">Bethesda, MD </a></strong></p><p><strong>November 13-14 - WKC Coaches Certification in <a href="http://www.crossfitbethesda.com/">Bethesda, MD</a></strong></p><p><strong>December 3 - WKC Fitness Trainers Course in Cincinnati, OH(Location TBD)</strong></p><p><strong>December 4, 5 - WKC Coaches Certification in Cincinnati, OH (Location TBD)</strong></p><p>We are currently working an Australian Certification for next year. Stay tuned for additional dates.</p><p>If you are interested in attending any of the above certifications or hosting a Fitness Trainers or Coaches Certification please contact me @ <a href="mailto:cimes01@gmail.com">cimes01@gmail.com</a> </p><p>CI</p><p></p>CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com2tag:blogger.com,1999:blog-1177497611408565224.post-45068805721441583482010-03-19T11:53:00.000-07:002010-03-19T12:00:41.997-07:00Another Great Interview by the Ice ChamberJust so happens to be one of my students this time :)<br /><br /><a href="http://www.ickbgirls.com/kukka-laakso-interview/">Kukka Laakso Interview</a><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-67752033670895233252010-03-03T11:37:00.000-08:002010-03-03T11:39:19.739-08:00Potential EnergyThis is a technical article I have written for the <a href="http://www.worldkettlebellnews.com/">World Kettlebell News </a> site. <br /><br /><a href="http://www.worldkettlebellnews.com/news/3034-Potential-Energy.html">Potential Energy</a><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-68621120122935487542010-02-14T13:18:00.000-08:002010-02-14T13:20:23.005-08:00Great Interview with my Coach, Valery FedorenkoMaya Garcia co-owner of the Ice Chamber interviewed our Coach, Valery Fedorenko.<br /><a href="http://www.ickbgirls.com/valery-fedorenko-interview/"><br />Interview with AKC Head Coach Valery Fedorenko</a>.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com1tag:blogger.com,1999:blog-1177497611408565224.post-34093299779119026292010-02-12T09:32:00.000-08:002010-02-12T09:41:35.519-08:00Embracing Minimalism (Repost of An Old Article)I wrote this a few years ago and posted it at my<a href="http://www.catherineimes.com/index.php?option=com_content&view=article&id=2:embracing-minimalism&catid=1:articles&Itemid=4"> site</a> which of course is in horrible need of a makeover.<br /><br />I re-read it today to make sure that I still felt this way and to see if anything had really changed. I think the only thing that has changed is that I'm not driving to Madison, WI anymore..haha. I guess not everything stays the same.<br /><br />Embracing Minimalism.<br /><br />I have spent the last few years “embracing minimalism”. In my late teens/early twenties I was obsessed with material things. I spent too much money on booze, clothes, and gadgets. Consequently, by the time I was 23 or 24, I found myself in debt.. I worked a better part of my mid-late twenties getting myself out of debt. The more money I made, the less money I spent. Over time, I became less concerned with spending money on things that I really did not need.<br /><br />I’m not sure what the real turning point was for me. I think I realized somewhere along the way these material things were not making me happy or healthy and often not utilized.. That’s not to say that I still don’t get caught up in some material things. I like to keep myself in a newer car, but it is mainly for reliability because I spend so much time driving. I also love a few gadgets like my IPOD which keeps me from having so many CDs in the floorboard of my truck and I also enjoy my Sirius radio which keeps me company on my long-frequent trips to see Kelly in Madison, WI. For the most part, I now save my money for things like travel and other things that are more “enriching” than clothes or the latest gadgets.<br /><br />Embracing Minimalism is a concept that has found it’s way into my training. I used to buy anything I could on training be it magazines, books, DVDs, ect.. Some of these products served me well and did have a profound impact on some of the training changes I made over the years. Many of the materials are great resources but all of the information became almost overwhelming. I didn’t want to stay trapped with Analysis – Paralysis syndrome.<br /><br />A couple of years ago, I came to the realization that dedicated focus on one rep maximal strength was not the best thing for me nor were the training routines associated with the goals of increasing maximal strength.. At one point in time, it was definitely important and the priority of my training. However, at that time, my ego ruled my training and I found myself driven by the weight I could lift even though it did not correlate to my fitness or well being.<br /><br />Over time, I became more concerned with my longevity and my health. Moreover, I wanted my training to benefit my emotional state. That’s hard to do when your focus is on constant tension and Lord knows I have enough of that outside of my garage gym. That’s not to say I don’t backslide and get caught up on occasion by how much I can lift. That is also not to say that I don’t have a tremendous amount of respect for athletes who push themselves to go heavy, e.g. Olympic and Powerlifters. I just know there is something better for me at this stage in my life.<br /><br />Obviously, as a kettlebell sport competitor, I try to do as many reps as possible and initially that was the primary focus of training high rep snatches, swings and some jerks. But, what I’ve found is the process involved in this training has made me more “connected” and physically aware. This training system is more than a competitive outlet for me.<br /><br />I have learned that when I can remove my ego from the effort, I tend to have an easier time making progress and going longer and even faster. I found myself struggling before the last competition. Even prior to Nationals, workouts were a struggle because I was too concerned with numbers. Right before the competition, I just kind of let it go and had a great day….<br /><br />What I’ve realized is that I don’t need a multitude of exercises or exotic routines. Minimalism is my friend. Too many things are a distraction and if you’re like me, you’ve got enough distractions in life.<br /><br />I have the confidence to say now that all I need is couple of full body movements like the swing, jerk, snatch and maybe some variation on those movements. But I have an overriding need to stay connected and this training modality that I’ve found through Valery Federenko and the American Kettlebell Club is the best way to do that; it is very similar to a martial art.<br /><br />How do we get to this connected state? In order to be successful, you’ve got to learn the skills and apply those skills for time. Even for the non-competitor, there is a specific-simple way to do this. You focus on making your reps good through slow and deliberate practice. There is no need for complex training routines with this approach. This is simple, but not easy. It is certainly not easy for those who have spent years training tension or training to crank out mindless reps in a particular lift.<br /><br />Going slow is a sure fire way to bring out flaws. Even going slow, you cannot last if you have bad technique. Going slow allows you to get a true feel for the movement. Going slow also allows you to go longer which of course is a critical component of building work capacity. No one has a true appreciation for this until they do a timed set where they can’t switch hands multiple times or set the bell down. This one component is the single most important component in my opinion. Nothing else forces you to become connected or increases your ability to “stay”. How can you reach this connected state if you set the bell down after a minute or even two minutes when it starts to get hard?<br /><br />You might wonder what I mean by connected or when I use words like stay? Connected to me means that your body and mind are in harmony; you know that even though it is uncomfortable, you can keep going because you are physically capable. I don’t hit this state every workout. The days events or personal problems may find their way into my thoughts during training and I’m distracted; those days longer sets are a huge struggle. But, the goal is to reach this state and to do that I must clear my mind of the days events which is skill in of itself. No one said relaxing under stress was easy and we should never trivialize that skill! This training is tough; but you will learn to become tougher and the voice that is telling you to stop will become quiet.<br /><br />The greatest carryover for some is that they learn how to stay by not setting the weight down even for a few seconds. In almost every other strength and conditioning modality involving weights, you can stop or set the weight down for a break. We train to hold onto the weight so even when we are resting we are working. We are forced to learn how to accept a safe level of discomfort.<br /><br />This is definitely a modality that can boast effective short duration workouts that will definitely improve your overall fitness and well being. After a short time, I found that I recover between workouts quickly and I am rarely if ever sore. I have found that I can increase my volume gradually and things that once seemed impossible are now completed goals. There are times when my ego does get the best of me; I still find that I can grab a 32kg and press it or deadlift a respectable amount of weight even now weighing 35lbs less than I did in early 2006, and without any dedicated pressing or deadlifting practice.<br /><br />This minimalist modality has been very liberating. It has given me the confidence to go heavier at times, but it has also given me the confidence and ability to go lighter or to do things for an extended period of time because the successful execution of this training works your mind just as much as it works your body. More times than not our mind is what limits us from doing truly remarkable things.CIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com4tag:blogger.com,1999:blog-1177497611408565224.post-19532713998737283622010-02-01T06:06:00.000-08:002010-02-01T06:09:25.800-08:00Technique First<a href="http://kahvakuula.fi/artikkelit/technique-first/">Technique First</a><br /><br />This article was written by very good friend Steven Khuong. He and his wife Maya Garcia own the <a href="http://icechamber.com/blog/">Ice Chamber Gym</a> in California.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-53674845492622090402010-01-06T16:04:00.000-08:002010-01-06T16:06:45.643-08:00Kettlebell Workshop In St. Louis On January 23rdI will be teaching a KB Workshop at The Studio on January 23rd. I will provide in depth coverage on the basic KB Lifts, the Swing, Clean, Snatch, Press, Push Press and Snatch (and Jerk time permitting).<br /><br />Please visit <a href="http://www.thestudioeureka.com">The Studio </a>website for registration details.<br /><br />Thanks.<br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com2tag:blogger.com,1999:blog-1177497611408565224.post-14224084934475862432009-12-14T17:47:00.000-08:002009-12-14T17:54:01.818-08:00Battling Confusion with Concision - World Kettlebell NewsThis is my first article at the new World Kettlebell Club News site. There will be more articles in the near future from myself and other editors that delve into more technical details of the lifts.<br /><br /><a href="http://www.worldkettlebellnews.com/fitness/3031-Battling-Confusion-with-Concision.html">Battling Confusion with Concision - World Kettlebell News</a><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com2tag:blogger.com,1999:blog-1177497611408565224.post-70792514139407002282009-07-20T15:30:00.000-07:002009-07-20T15:32:00.549-07:00From the AKC BlogI don't have much time these days to write everywhere. So, I'm crossposting for my very few friends/readers that may not see the AKC Blog.<br /><br />My post on <a href="http://www.americankettlebellclub.com/blog/?p=273">Intent</a>.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-34920284437299014112009-07-03T19:29:00.000-07:002009-07-06T19:57:43.694-07:00Congrats To David Elkins<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMbZ8kbCNUVMrO6DYMaGU6dyrftFsTmHS6gPLQ7H9gOC71dQhya2O9ZiX2IyWzX6SKVVZjHOGAZ5P4ZAyGw7zpxxMNQ727fs6-ZDGTR4hsFuGk14B34MnY0pIyNSlmcObtKo8g74xAkE2L/s1600-h/DavidValery.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMbZ8kbCNUVMrO6DYMaGU6dyrftFsTmHS6gPLQ7H9gOC71dQhya2O9ZiX2IyWzX6SKVVZjHOGAZ5P4ZAyGw7zpxxMNQ727fs6-ZDGTR4hsFuGk14B34MnY0pIyNSlmcObtKo8g74xAkE2L/s320/DavidValery.jpg" alt="" id="BLOGGER_PHOTO_ID_5355540608629290786" border="0" /></a><br /><br /><br />I've known David for a while. I'm not sure where we officially met. But, we reconnected at the Arnold Classic in Columbus back in March. David asked me if I would coach him. I have been coaching a couple of people online, so I took David up on his offer.<br /><br />I might mention David is 63 years old. At the Arnold, he used the 16s and put up impressive numbers in the biathlon (191 Snatches and 106 Jerks). However, after reviewing his videos it was clear that he needed some technical work. Initially, we stuck with the 16s because we thought that is what he would use for his competitions the remainder of the year. However, when we saw the new rankings and qualification requirements for Chicago, we decided that we should go ahead and set heavier goals instead of faster goals with the lighter weights.<br /><br />David is very strong. I always felt like the 16s looked light. I also think he was training at paces that would have led to burn out long term. We decided that we wanted him to move towards competing with the 24s in Chicago. So, the first step toward that was to get him to the Level 2 with the 20s.<br /><br />David hit level2 numbers in training (with video) a few times. I told him to hold off on video submission because I wanted him to do this level in front of an audience at the recent Atlanta meet, and it turned out that he got to do it in front of Valery.<br /><br />David not only achieved the Level 2 numbers (he is also considerably lighter than he was in Columbus), but he won best lifter for the meet. He did 90 Jerks and 70L/90R Snatches. Not too long after the completion of the meet, I received an email from Eric Liford telling me that David did extremely well at the competiton. Eric went on to say how good David looked technically. I was quite proud.<br /><br />Now, David is well positioned to hit level 1 numbers in Chicago and make a great showing with the 24kg bells.<br /><br />I've coached David. I've written workouts for him on a weekly basis since late March. Since there are challenges with online coaching, we've had our ups and downs. But, David has put consistent time in under the bells and worked very hard. He's taken my technical advices to heart and really worked to improve. He's a great example of what a little coaching and a lot of hard work can do. Congrats David!<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com6tag:blogger.com,1999:blog-1177497611408565224.post-89824567086799018932009-06-04T04:27:00.000-07:002009-06-04T04:35:10.974-07:00Good Reps Vs. Bad RepsAfter some discussion with my good friend Steven Khuong from the <a href="http://icechamber.com/">Ice Chamber,</a> we decided that I would shoot some informal educational videos for lifters on good reps and bad reps. This is not a judges video: It is merely provided to help those who are unsure about the reps. Even if you received counts for reps at the Arnold Classic, there is no guarantee you would receive counts for the same reps in future meets.<br /><br />My advice to you if you train alone is to get a video camera and watch your sets. I do this nearly every practice because I'm certainly not above a bad rep and I like to make sure I'm not developing bad habits as I go. This is really one of the few things we can do when we train alone.<br /><br />The first Video is the Jerk. It is also the most extensive out of the series. It is a little long since I was a little verbose. I hope folks find it helpful. Steven was kind enough to spend time editing adding the text to the video to make it a bit more user friendly. I apologize for the video quality.<br /><br /><object height="315" width="400"> <param name="movie" value="http://www.humyo.com/E/9184017-650274303"> <embed src="http://www.humyo.com/E/9184017-650274303" type="application/x-shockwave-flash" height="315" width="400"></embed> </object><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com5tag:blogger.com,1999:blog-1177497611408565224.post-74306921037410827012009-05-12T17:37:00.000-07:002009-05-13T04:15:20.139-07:00Patience And Lynn HillI've always been fascinated with Rock Climbing mainly from just watching videos and looking at scenic pictures in outdoor or climbing magazines. For some time, I've been fascinated with <a href="http://www.patagonia.com/euro/en_GB_PT%20-/patagonia.go?assetid=8962">Lynn Hill.</a> She is arguably one of the best climbers that has ever lived (Male or Female). After seeing a TV show where she lead a small team of women up a 2000ft wall in Madagascar, I became even more fascinated. I was extremely pleased when her biography <a href="http://www.amazon.com/Climbing-Free-Life-Vertical-World/dp/0393324338">Climbing Free</a> was published 5 or 6 years ago. Lynn is only 5'1 and she's got hands that are smaller than mine (Her actual hand size is on the back of the book)<br /><br />While perusing youtube, I came across her discussion on Patience. While the content of the discussion in the video is extremely specific to climbing, the points regarding patience could be applicable to any athletic endeavor...in my case Kettlebell Sport.<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/3CrXu67X0EY&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/3CrXu67X0EY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />Initially, patience is one of those things many of us lack as lifters. We're too focused with winning or getting a rank initially to take the time to really learn the movement in the lifts. If we do learn it is often by accident and then our results are somewhat inconsistent.<br /><br />Sometimes we are too focused on studying the nuances of others looking for some silver bullet to make our lives easier when what we really need is patience: Patience to perform the thousands of reps that are needed to really build the foundation for the lifts. There is nothing wrong with studying the elites or others and I've done plenty of studying, but you have to keep things in perspective. The basics are typically the basics. Nuances you notice in the techniques of others are result of someone playing to the strength of their bodytype and are not likely going to add 50 reps to your snatch when you jump to adopt them. Yes, I know I've blogged on basics and other stuff that is similar to this, but patience is needed by many of us to really learn to focus on the basics.<br /><br />Now, I'm not going to compare the techniques of KB Lifting to something as death defying as Rock Climbing, but I will suggest that patience as Lynn describes it in some parts of the video is entirely applicable to our development as lifters. There is a good progression system in the rankings, but it seems that many of us want to rush through them..I know I was guilty of that.<br /><br />We don't always have the patience to work for a duration and slow our pace so that we may analyze our own movements. Where is our weight distributed? At lockout, is the bell where it should be? When I drop the bell out of the stop the snatch, do I drop it and let it pull me down or do a move with it? Patience helps create that mindfulness and it is really needed since few of us have a coach standing in front of us yelling at us when we are screwing up.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com3tag:blogger.com,1999:blog-1177497611408565224.post-64198380976972869582009-04-20T04:47:00.000-07:002009-04-20T04:50:24.443-07:00Stick the LockoutThis is an article I wrote for the AKC blog. <br /><a href="http://www.americankettlebellclub.com/blog/?p=256"><br />Stick the Lockout</a><br /><br />This article was motivated by some poor lockouts and no-count reps that I witnessed at the Arnold Classic KB Comp. It is meant to be educational so that lifters who are interested in competing in Chicago work towards improving their reps and lockouts.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com3tag:blogger.com,1999:blog-1177497611408565224.post-45595757455367709972009-04-10T17:31:00.000-07:002009-04-10T17:35:50.576-07:00WKC Fitness Trainer Course at the Ice ChamberIf you live in California near San Francisco, or will be visiting, and are interested in learning how to lift KBs from 2 Great KB Instructors, this certification is for you. <br /><br />Details Here:<br /><br /><a href="http://www.icechamber.com/wkccert.html">Ice Chamber World Kettlebell Club Fitness Trainer Course</a><br /><br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com0tag:blogger.com,1999:blog-1177497611408565224.post-34031420853334518862009-03-17T07:54:00.000-07:002009-03-17T07:58:48.638-07:00Couldn't have said it betterAnd probably couldn't have said it this well.<br /><br />I really enjoyed this post by Boris Bachman. <br /><br /><a href="http://squatrx.blogspot.com/2009/03/second-noble-truth.html">Second Noble Truth</a><br /><br />I was actually discussing something similar with a friend the other night.<br /><br />He eloquently states what I have known for a little while, and I really enjoyed this post and his perspective. His blog has been a great source of information for some time, please check it out!<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com2tag:blogger.com,1999:blog-1177497611408565224.post-88525393459637898172009-03-10T11:45:00.000-07:002009-03-10T13:45:05.826-07:00To my fellow KB Lifters.....On the AKC Forum, Chris Rice paid me one of the best compliments I’ve ever received in regards to my set at the Arnold KB Competition…He said “I got to watch Cate Imes – beautiful economy of motion – she never makes a move that doesn’t advance the KB to where she wants it. I wonder how many reps one has to do to get to that point?”<br /><br />I love that compliment because in my mind it acknowledges the hard work I’ve put into getting decent at the lifts over the last few years (I assume in this case he means the snatch). It also confirms the mark I would like to leave on this sport in terms of technique and what I would like others to see in me as a lifter.<br /><br />I am always in awe of great athletes regardless of the sport. I’m in awe of raw talent. I’m in awe of the hard work, consistency and the dedication that it takes to reach a certain level. I’m also continually impressed by those who can put aside their egos to learn like many of the lifters at the Arnold Kettlebell Competition are prepared to do. Several years ago, that is exactly what I did. I decided to really dedicate myself by giving up other types of training. I’ve written about that experience in other blogs, so I won’t bore you with a rehash of that experience. But, for anyone who hasn’t read, that is one of the things I personally had to do to reach my current level of proficiency. A better athlete with more raw talent may not need to go to such extremes, but I did.<br /><br />What fuels your sets in training and competition? Is it a drive to win to rank? There is nothing wrong with these things and we all start there. For me to reach a higher level, my goals had to shift somewhat. I had to stop focusing only on numbers. When I focused on them and only them, my progress stalled. I struggled and let my technique slide. What I learned in training or not training specifically for the Arnold classic is that not focusing on numbers for awhile or even just a meet can have very good benefits. I know my coach Valery Fedorenko has said something similar to me and others many times. But, we don't always hear it right away.<br /><br />I told folks I wouldn’t set PRs at this meet. I didn’t. But, I didn’t do a single 10 min Jerk set in training with a 16kg since Vegas in May 2008. I also did very few snatch sets with a fast pace. Yet, I came into the meet and put up respectable numbers and technically displayed probably my best sets in terms of evenly pacing myself and making every rep look good. Even with less than stellar competition ready conditioning, I was able to put up decent numbers. Why? Because my focus has been on technical improvements and refinements. Those refinements have boosted my confidence in terms what I can do on a given day under less than ideal conditions. There is a big picture; and I’m starting to see it. My ultimate goal is to move the 20kg like I do the 16kg. To do that, I must be near perfect with my technique or as perfect as I can be.<br /><br />Does this mean that I don’t need to ramp up my conditioning and intensity? Absolutely not. But, in my opinion those things can be at odds with each other if you are trying to use the lifts for conditioning when you lack the skills. If you go too hard or to fast before you have the technique, you run the risk of not ever really learning the technique.<br /><br />I will use my Finnish friend Kukka Laakso as an example. I started corresponding and doing some online coaching with Kukka sometime in the spring of 2008 in preparation for Hamburg. She was struggling with 16kg snatches, but it was apparent to me that she was plenty strong and plenty fit. In Hamburg, she did 63 reps but was showing a mindful pace. I'm sure she had done more reps than this in practice, but I had advised her to slow down. Later in the summer, she did 89 reps after being sick for a few weeks. On Saturday, she did 157 reps. Did her fitness levels and strength levels double or triple since June? I doubt it. She made huge technical leaps and in fact there were very few suggestions that I could offer her.<br /><br />I will use the Steven and Maya's <a href="http://icechamber.com/blog/2009/03/07/bellin-with-the-governator/">Ice Chamber </a>team as an example. At every meet, each lifter is displaying better technique than the previous meet. They may not all be setting PRs everytime, but they are better lifters and they see the big picture.<br /><br /><a href="http://www.libertyfitrx.com/Store/">Liberty Gray </a>and her team are fine examples of folks that are new to this sport but understand that they are going to have to step back and focus on technique if they wish to get better. There is a huge amount of talent on the team and like their Ice Chamber counterparts they will do great things in the future.<br /><br />In addition to several really good technical displays, I saw the lifters at the Arnold Classic demonstrate some awesome displays of conditioning and guts. Now, the focus needs to shift somewhat to technical improvements. That may mean that you slow down your tempo and that you do more assistance work like the one arm jerk. It doesn’t mean you are going to get deconditioned, because even slowing down is still work and there are other things you can do for your conditioning like running or rowing if you feel you need more.<br /><br />I realize that these ideas are not revolutionary and strength and conditioning coaches have been writing about these things for a very long time in terms of training cycles. But, I felt the need to put it in context of Kettlebell Lifting and the sport in terms of what I witnessed at this weekends awesome Arnold Classic Kettlebell Competition. I also feel like this is timely. Many folks came away from the competition wondering how to improve for the next meet. My advice to several of them is to slow down and focus on technique. I think conditioning is much easier to build and takes less time than skills and once you solidly develop skills….you own them. Everyone that asked my advice is more than fit. So, now it’s just a matter of stepping back, evaluating technique and taking the necessary steps to improve it. Initially, your numbers in practice may go down, but over the long term, they will climb significantly and your ability to handle heavier bells and longer durations will grow.<br /><br />Thanks to everyone who made the Arnold KB Competition. The list is long and we all know that this meet would not have been possible without folks like Lorraine, Matt M, Andrew, the AKC (Valery, Eric, Jon, Krystina), the IKFF (Ken and Steve), Ironworks FE, and all of those who volunteered their time to judge. Thanks to all of the competitors. This is probably the biggest KB meet to date in the USA (110 competitors). I think it is a very exciting time for the sport and I hope that my posts and advice helps those of you who are struggling see the big picture so that the sport continues to grow.<br /><br />CICIhttp://www.blogger.com/profile/11148471167987620388noreply@blogger.com6