I've had a lot of fitness people ask me about how to get started with program design for kettlebells. The answer has always been to try, study, and analyze the structure and most importantly, the INTENTION behind the programs and workouts of professionals who have had proven results. Here's a really easy, consolidated way to do that - edited by the captain of the complex, Master RKC Geoff Neupert:
The RKC Book of Strength and Conditioning
Jack Arnow is amazingly inspiring. I've had the chance to talk to him on a few occasions about one arm chin ups and other super advanced exercises. Make sure not to miss his discussions about how Jasper Benincasa coached him through his very first one arm chin ups too! Now in his mid-60s, Jack is still going strong, teaching yoga and keeping up with his training. Read all about it!
Speaking ofexercise, here's a new Workshop video -- and it's all about the candidates (aka participants) at the workshop. Do you see any of your friends?
Not looking to become an instructor, but really want to get some of this knowledge? Here's where to find a PCC Instructor in your area!
Don't these sound like well-behaved topics?! Don't worry, I haven't gone off the goody-two-shoe deep end! Until recently, even though I've liked kale for a long time cooked in dishes etc, and raw baby kale for salads, I hadn't had any especially good experiences with kale chips. Especially the sort I tried to make myself a while ago which smelled horrible. They put me off of ever taking the idea of kale chips seriously... until now.
First of all, I wanted to make sure you had the link for RKC and PCC Team Leader, Angelo Gala's interview that went live today on Dragon Door. Angelo is a super neat dude. I first met him a few years ago when he was an assistant on my team as I was attending my first RKC-II Workshop. Angelo ended up helping me a whole lot, and I was super inspired by his athleticism and balanced abilities. Plus it seemed like he could nearly tie himself into knots with a balance of extreme and flexibility you just don't usually see with men outside the Cirque Du Soleil. So it was no surprise years later to see Angelo really doing well at the first ever workshop, and soon becoming a Team Leader.
Recently while I was in Boston visiting friends at GiryaScope, and leading a small Intro toWorkshop, Angelo agreed to meet up. graciously took some pictures of this first ever " Team Leader meet up" in the park:
As mentioned a few days ago, my entire collection ofexcept for 3 particularly large ones "left the building" for the recent Orlando . On Sunday they came back and were hastily stowed in the storage area, and while this was kind of annoying, I had already started coming up with a fun idea on how to reorganize them that would involve the small group class.
We began with a basicwarm up and practiced some handstands, everyone at their individual level (meaning some people were practicing kicking up, some were walking their feet up the wall starting in a position and ending at a near handstand, and some were practicing balancing free of the wall). Next I dragged EVERY out of the storage area and the rule was, each of us had to swing (or deadlift if it was too heavy) every at least 5 times before it could be put away. Particular attention was paid to form, and the variety of weights proved to be fun, challenging, and in some ways enlightening to everyone on some small level. Plus it was now easy to put the back in some sembance of order, and while this might have been a little bit of a "Huckleberry Finn" solution, it was rather fun in a weird way.
It was really super that SeniorBeth Andrews could come down to Orlando and lead what was possibly the best we've ever had. It was held at Signature Fitness where a couple of my very good friends work. The amusing part was their gym didn't really have a whole lot of ... so between two cars, we managed to transport all but three of my collection over to the . I borrowed three lighter from another friend and local to make sure the class would have everything they needed. But it was pretty funny to watch all these go out the door. The only ones I had left were a , , and the infamous . It was an odd feeling... Fortunately they're all "home" again now. Promise I'm not a " hoarder" these are all incredibly useful for myself and my clients (and no, that's not nearly all of them in the photo below)!
Beth did a terriffic job and let me help out a good bit too. Everyone really seemed to enjoy her teaching style, and I felt like they all got a LOT of information. The group that showed up to this particularwas probably the best prepared group I had ever seen. EVERYONE was in great shape and had a good deal of experience as personal trainers, coaches, and in their own quest for fitness. Many had been training for the specifically for a while. While not everyone came from the Orlando area, I feel like Florida and Orlando in particular is really in for a treat with these newly minted instructors.
One of the topics which came up and which is so useful fortraining and training is the concept of what's sometimes referred to as "screwing the shoulder into the socket" or "shoulder packing" or having your shoulder "packed". Below is a weird little video with loud bugs recorded in the "swamps of Winter Park" to explain this concept visually. It's one of those things that is easy to show in pictures or video, but very difficult to describe via text. Warning, I use some HIGHLY TECHNICAL anatomical phrases like "elbow pits." :)
The cool thing about this concept is that not only does it apply to pushups, it's also relevant to handstands, handstand pushups, and of course the top of the swing!