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The Movement "RENAISSANCE" - 2 People You Need To Study 24 Jan 2013 5:38 AM (12 years ago)

There is a huge "Renaissance" going on right now in the fitness/health industry right now. With the growing popularity of social media and the increase in technological advancements, information is able to spread faster than we ever thought was possible and that is why there is so much rapid change and growth. I imagine this trend will continue.  Let's face it, this is an exciting time to be alive. Change is in the air and in our lifetimes we are able to see tremendous change in ever industry which affects each and every one of our lives.

A Renaissance can classically be defined as a revival of art, literature, studying, research and culture. If you are in in the fitness/health/movement field, you undoubtedly have recognized the "shift" that is and has occurred.  One easy example to see is the emphaiss on training "movements" over muscles. This single change has been one of the most profound shifts in our industry for the better. Of course, no change is void of problems because as the pendulum swings from one side to the other side often we forget that there is a lot of GREY area that often gets overlooked.

Two areas of particular interest  I would like to highlight are the following:

1) Pain - and the neurobiology of pain.

2) Play - the importance of play for a balanced life and for increased health and performance.

Regarding pain, we are now learning so much more about what pain is, what it isn't and how the brain processes proprioceptive input in order to produce the sensation of pain. What has truly been an "AHA" moment for me is when I learned that pain does actually exist in your tissues, muscles, tendons, bones, ligaments and body. Pain is an output of the brain, not the other way around.  The pain expert you need to study is Lorimer Moseley. The question to ask is this; Is pain an illusion?

Watch the following video of Lorimer Moseley explain the biology of pain:



So in watching this video we understand that pain is an illusion 100% of the time. Yes, I repeat it is an illusion. That doesn't mean we should ignore pain because people that don't feel pain die early deaths. Pain has a purpose and that purpose is survival. However, what is absolutely essential to understand is that a lot of chronic pain people are experiencing can be diminished by changing the meaning of the pain in the brain.  Very often people get stuck in these pain patters because once pain pathways are set, the pattern can become facilitated. Often is just takes a different thought or a bit of knowledge about the present pain to calm it down and often eliminate it.

My Personal Experience with Chronic Pain

I have suffered from chronic low back pain since I was 12 years old. In my 20's I discovored that I had degenerative disc disease in almost all of my lumbar discs (all SIX of them...yes. I have six lumbar vertebrae...most people have 5). In January of 2012 I started to develop a sharp burning nerve pain in my right glute and down my right leg to my ankle. Travelling was almost impossibe and since I travel a lot, it severerly limited my ability to sit and to flex forward. Come June of 2012 I was so disheartened that I went to see the spine surgeon, got an MRI, and saw the low back was now worse with multiple disc bulges and foraminal stenosis that was more than likely the cause of my pain. Frankly, not being able to bend over and tie my shoes for six months was really wearing on me. The pain was agonozing and I seriously considered getting surgery to alleviate the pain. All I could see and mediate one was the terrible image of my lumbar spine being squashed and full of problems. I am conviced this worsened my pain.

I was scheduled to go to Santiago, Chile at the end of June and I was just getting ready to cancel my trip because there was no way I was going to survive the 16 hour plane ride. In an heroic last ditch effort to get relief I posted something on Facebook about my pain and Z-health master instructor Zachariah Salazar offered to help through a Skype session. I gladly accepted and he ran me through a session that ended up being one of the single most profound experiences of my life.

He took me through various nerve mobilization exercises to try and create some space in the nerve sheath and reduce my pain and improve my ability to move again. Several didn't work but then we found one that did. And in less than 10 seconds, my pain was reduced from a 10 to a 1. How was this possible? In six months I had no relief and then in 10 seconds with Zachariah Salazar he taught me a nerve mobility exercise that almost elimated my pain plus restore my ability to touch my toes again and tie my shoes.

It was at this time that I realized how important my perception of problem was. I had been telling myself how screwed up my back was and constantly showing friends and clients my horrible MRI. And this was the problem; the more I focused on the image of my crushed discs the worse I got. Once I focused on creating space and imagining that the nerve was getting healtheir I got instantly better. I am 99% pain free right now and I can fullly flex and bend forward.

Take away points:
1) Don't mediate on the HOW BAD everything is. Stop looking at your X-rays and MRI's. Focus on the solutions and getting better.
2) Question your brain and the thoughts you have regarding your pain. You just might find that your pain severely diminishes.
3) Attain knowledge. Soley studying the recent advancements in the biology of pain as Lorimer Moseley talks about will help your pain levels.
4) Be careful with your language. Language can increase anxiety about your pain and make things worse. " I have a slipped disc" or " I have a CRUSHED disc."  Be careful. Your brain just might believe you an increase your pain to an all new level.

PLAY

The next topic I want to talk about is PLAY and amazing research that has been done in this important field. It is quite sad that we even have to talk about play because play is something so natural to humans and animals and has been part of our evolutionary journey for thousands of years.
The PLAY expert that I refer to is Stuart Brown. I had the privelage of sitting next to him in an airplane in December anad we had a great conversation about play, primal movements and sprinting. Talk about a dream come to. I had just been studying his work and the guys sits down next to me in an airplane. WOW!!!! Coincidence? I don't think so.

You may not know this word. But remember it :

Neoteny - the retention of immature qualites into adulthood

According to physical anthropologists, humans are the most neotenous, most flexible, most youthful, the most plastic of all creatures and that gives us a heads up on adaptability. The ability to play is our natural birthright and for many is the cure to most of life's ills.



Check out Stuart Browns website the National Institute for Play. Great resource. Also his book PLAY is a must have, especially if you are working with clients.  Primal Move, the movemet based system my Peter Lakatos, is also heaviliy reliant on Play and the principles of FLOW.


Play has a biological place, just like sleep and dreams do.  The next step for most people is add more PLAY into their lives. It will greatly enhance your life and enhance your creativity in other areas of  your lives.  For some this may mean getting back into team sports and for others this could be playing tag, ultimate frisbee, tennis, badmitton, or golf.  Many people will find the regular practice of Primal Move in groups will serve as tremendous play as well as a great as metabolic stimulus.




The bottom line: Get out there and play my friends!!

Random Summer Thoughts.... 9 Sep 2012 2:10 PM (12 years ago)

Every now and then I feel the urge to write ideas down that are in my head and share them publically. One of the hardest things to do in life is successfully share ideas and communicate them in a fun, fresh and  impactful way. Writing is to the mind like great movement and exercise is to the body. Concentrated mental effort is really required to write well and I doubt that I am in doing the art of writing any justice but I share anyway.  My travel schedule the last year has been incerdibly busy and unfortunately my blogging and writing has come to a screehing halt. Time to start blogging more frequently and finish writing my book on Sprinting called PRIMAL SPEED! I try to share things that hopefully will impact and help you in a positive way on your health and fitness journey!

Here are 10 Random Thoughts......

1.  Flossing your Teeth -

Recently I shared on facebook the importance of flossing your teeth and the dozens of health benefits one recieves from keep their gums and teeth in pristine condition. Many years ago I didn't floss and I developed early onset gum disease.  Thanks to the encouragement of some family members and my Dentist, I made it a goal to floss my teeth and 10 + years later my gum disease is gone and my health is greatly improved.  Gum disease has been known to cause Heart disease!

    2.  Nerve Glides can decrease pain and immediately increase function

I have suffered from lower back pain since I was 12 years old. Multiple MRI's over the last 9 years have shown I have massive degenerative changes in three of my lumbar discs. On top of that is three bulging discs due to the loss of disc heigth and foraminal stenosis at the L4/L5 level on my right side. Needless to say the majority of this year has been a PAINFUL year as I couldn't tie my shoe on my right side for 6 months. It was until Zachariah Salazar ( a Z Health Master Trainer) taught me some NERVE GLIDES and immediately I was able to touch my toes again and tie my shoe on my right side, something I wasn't able to do the entire year. To say I was HAPPY about my change in function was an understatement.  If you are suffering from Spinal Stenosis or Foraminal Stenosis I highly recommend you contact Zachariah Salazar. He changed my life!

3. Study and look into Neuroplasticity

Many of you who read  my blog probably have already heard of Neuroplasticity, a new growing field that studies the brain (and the CNS) and its'  ability to change itself. As a movement coach and Strength coach I feel that we who teach movement perhaps will play the most pivotal role in getting students to achieve what others would deem impossible.  I high recommend that you read the following book called The Brain That Changes Itself by Norman Doidge, M.D.

4. Take a Primal Move Certification or Workshop

Primal Move is the creation of Master RKC Peter Lakatos. It is a system where the goal is to create better movement. Primal Move is based on primal and primitive movement patterns that we did as children.  It is also tied in with the Functional  Movement Screen Principels by Gray Cook and Lee Burton. I recently took a two day certification course in Seattle and it was one one of the most fun and profound movement courses I have ever taken in my life. One of the cool things that happened to me was that I was able to pull off a HUMAN FLAG on both sides, something I was never able to do prior to Primal Move. To say I am happy with the chagnes happening in my body is an understatement.



I am also honored to be teaming up with Primal Move and teaching the first ever Primal Move Sprinting Certificaion in Europe this month. It is called Primal Move Velocity and it is the running based section of Primal Move. Click the following link to find a Primal Move workshop close to you:

Primal Move      /     Primal Move Workshop in North America






5. Study Speed Expert Lee Taft -

I have been studying Lee Taft's Ground Breaking II DVD's and I  must say they are outstanding. Lee teaches the following topics in six seperate DVD's:

• How to Warm Up and Stretch
• Deceleration / Acceleration
• Cutting
• Jump Training
• Olympic Lifting
• and more.....

Lee is an amazing teacher and he has introduced concepts to me that I have already started teaching from day one and they work very well. As a 100 meter sprinter I have never really studies in detail the importance of multi-directional training and cutting. Linear speed is very important but let us not forget that being able to cut and change directions is what really makes you athletic and reflexively strong and powerful. I highy recommend any products by Lee Taft.




6. Morals are Caught, not Taught

I am seriously switching gears here but as a parent of two kids I can honestly say that kids pick up everything that you do. That is a rather scary fact because they pick up the bad with the good. Therefore if you are a parent you must model great habits and behavior in all areas of life because your kids are sponges and they will do what you do. What I have found very cool is that both my kids love to exercise and challenge themselves because they see mommy and daddy doing it all the time. I love to read and it is amazing to see my kids want to read as well. Telling your kids to do something that you currently do not do or are unwilling to do is likely going to end in failure. Less talking and more doing is the best method.

7.  Practice Get Ups!!!

I have been going lots of GET UPS!! Lots of them. I have even put on about  7 to 8 pounds of muscle doing them the last couple of months. I changed gears for the first time in my life because normally I only do 1 to 2 reps per set. Now I am doing sets of 5 reps per arm and the increase in my fitness and muscle strength has been profound. I only recommend these higher rep sets if you have great technique because things can go south in a hurry if you are not dialed in.  But the increase in time under tension will tax your muscular system in a major way!!!

8. Take a Primal Speed Sprinting Workshop

I predict that sprinting will be the next BOOM in the fitness industry and my twin brother Keats Snideman and I are going to spear head the movement. Sprinting is the one activity that still remains on the "I wish I could do that" list. Most people have never had good coaching on how to sprint and do not know where to begin. Our joint venture company is called Primal Speed with the goal of teaching people to tap into their athleticism is safe and fun way. Sprinting is not only for olympic athletes or professional athletes, sprinting is for everyone. We are removing the confusion and complexity and teaching the masses how to sprint for health and increased performance in life!

We are teaching a PRIMAL SPEED SPRINTING workshop on Sunday September 30, 2012 in Tempe, AZ at Reality Based Fitness.

9. When learning how to perform PISTOLS, Keep the BIG TOE DOWN!!





10. Take an HKC workshop.

Highly recommend you take the Hardstyle Kettlebell Certification. It is a one day course where we teach in depth the SWING, GET UP and GOBLET SQUAT! I travel quite a bit to teach these courses and it is alwasy amazing to see how people improve and learn to love the amazing RKC/HKC principles because they are so effective!!! Here is a list of some HKC's I will be teachin in the coming 7 to 8 months:   HKC CERTS

Have a great week everyone! Train with purpose and kick ass!!!

Primal Speed Sprinting Workshop 17 May 2012 11:11 AM (12 years ago)

• Sprinting stimulates the release of Testosterone and Growth Hormone
• Sprinting is the ULTIMATE CROSS CRAWL pattern which can improve brain function and longevity
• Sprinting is SUSTAINABLE over a life time
• Increase in Metabolic Rate
• Can improve elasticity in the stretch shortening cycle = IMPROVED FASCIAL FITNESS
• Sprinting is about QUALITY first.....Quantity is not the goal!!!
• Increased Full Body Speed and Power which means better Sports Performance
• Increase in Fast Twitch Muscle Activation 
• Excellent Methods for FAT LOSS
• Can Build Muscle Mass
• Improved function of Central -Pattern Generators
• Sprinting can Save your life or the lives of others - SURVIVAL SPEED
• Better Reflexive Stability
• Bullet Proofs your joints, tendons, ligaments, bones and Connective Tissue 

• Learn the proper mechanics of Sprinting
• A proper understanding of why ARM MECHANICS are the place to start when improving sprint technique and alignment
• Learn the what the SPRINT POSTURE is  and how to teach clients to master it
• Learn about the PRIMAL MOVEMENT CONTINUUM, from rolling, rocking, crawling, walking, marching, skipping, running and then finally sprinting
• Learn how to SCREEN and ASSESS clients for potential mobility and stability issues
• Learn when and where you need to apply tension principles in sprinting
• Master Relaxation drills and why FAST AND LOOSE drills are your key to dynamic power and speed
• Vision and where the eyes need to be focused
• Learn about IDEAL HAND AND FINGER position in sprinting
• Learn why the FACIAL and JAW muscles can make or brake your sprinting performance
• How to instantly take away shoulder and neck tension that may be sabotaging speed
• Learn how to properly warm up before your sprint training
• To stretch or not to stretch? We tell you how and why

1. Marching-A’s, B’s
2. Skipping
3. Back skipping
4. Side Skipping
5. Karioka
6. Butt Kickers
7. A –Skips –
8. B-Skips
9. Running A’s
10. Running B’s
11. Step Over/ Drive Down
12. Scissor Skips (Straight leg bounds)

The Importance of Warming Up- getting the body prepared for high-velocity sprinting is very important as risk of muscle strains and pulls is higher when greater forces are applied in such a short amount of time as when performing acceleration and speed work.

• Also  learn how to combines RKC style methods of Kettlebell training with Sprinting

• Why Linear speed is a MUST to focus on when you are LEARNING to sprint
• ACCELERATION is they key to sprinting
• Learn why 10's, 20's, 30's and 40 meter sprints are your ticket to SPEED CITY!!!
• Discover the most effective methods for STARTS and ACCELERATION

• Body weight starts

• Explosive Implement Starts (Kettlebell and medicine balls: between 2 and 6 KG)

• Fast Grind/Resisted Starts

• Agility + Acceleration
• Plyometrics

MAX VELOCITY - We will ONLY discuss this topic at the workshop, Max Velocity work increases the potential for injury and takes many months of training to safely build up to this.

• Full speed Sprinting - from FLOW START position  40 to 70 meters
• Sprinting Mechanics at Top Velocity are different than acceleration mechanics
• RELAXATION / Proper Arm Mechanics and the Balance between FRONT SIDE / BACK SIDE MECHANICS

PROGRAM DESIGN

• Speed is King! Get Fast First. Acceleration and Quickness are the primary goals
• Basic sprinting Templates for Athletes wanting to increase speed
• Acceleration/Speed Days  Vs. Easy/Tempo Days
• Why TEMPO DAYS - Slower Sprints and other BW or KB circuits to build up sprint specific GPP and the aerobic system
• In season Sprinting protocols versus Off Season - for competitive Athletes (field and court)
• What would an Acceleration Training Session look like from Start to Finish
• What would a Tempo Training Session look like from Start to Finish
• The Importance of Recovery! Implementing Recovery & Regeneration into the training process
• The Importance of Massage (both self and hands-on)
• Sprinting Program Design for FAT LOSS
• Sprinting Progressions for ENDURANCE ATHLETES - how much, when and why?
• Sprinting progressions for STRENGTH ATHLETES
• Implementing Primal Speed with HKC, RKC, and FMS principles

Who can attend this workshop?

If you can walk or jog without pain you are more than likely a good candidate for this workshop. If you have any recent hip, back or knee injuries you may want to reconsider this workshop. Or you can attend for informational and learning purposes only without participating in the actual drills and hands on coaching. If you have any blood pressure or cardiovascular issues you may want to attend only for information purposes and/or consult your physician before attending.

Is this workshop only for track and field athletes?

No, absolutely not. This workshop is for people of all ages who have the desire to effectively and safely learn proper sprinting mechanics as well as how to teach and coach sprinting to others. You do not have to be a track and field athlete and you do not have to have any prior sprint training.

Will I be able to coach people how to sprint after the workshop?

Learning how to sprint yourself and feel the proper sprint position and mechanics will go a long way in helping you coach others.  Although it is not essential that you yourself are a world class sprinter, you must learn the proper mechanics and understand the scientific principles involved with sprinting

Is there any physical testing involved at the workshop?

No, although we do go over the screening and assessment to teach you how to do this on your clients. A Primal Speed certification is coming in the near future where there will be some specific physical testing.

Will this information be relevant for an aging and older clientele?

Yes, it will be very relevant because seniors and older adults often lack the ability to produce force quickly . Power training is very needed in these older populations because it can help protect them against falls and injuries and improve reflex stabilization.

Registration:  $199

                                         

e-mail: franz@revolutionlajolla.com for more information

The Need for Simplicity 15 Apr 2012 10:07 PM (13 years ago)

"Things that matter most should never be at the mercy of things that matter least." - Goethe

According to Dictionary.com, Simplicity is:

freedom from complexity, intricacy, or division into parts: an organism of great simplicity.

In an era where everyone has Technology A.D.D - Attention Deficit Disorder(always texting, checking your e-mails every two seconds, switching from your cell phone to your kindle, to your IPAD, from app to app, angry birds to paper toss), it is easy to see why people have Fitness A.D.D as well.  I think more so than ever it is essential to prioritize your training and start stripping away that which is not needed and has less value. Of course this could be a blog post relating to all areas of  life but let's keep this specific to fitness and training.

Over the weekend I had the honor of teaching an HKC Hardstyle Kettlebell Certification to 12 eager and passionate students at RKC Rob Exline's Crossfit Facility in Houston.  For those of you not familiar with the HKC, it is the entry level course to the Russian Kettlebell Challenge, a very challenging course that is considered by most to be the top kettlebell certification in the world.  The beauty of this one day certification is that it only focuses on three movements. Their is SIMPLICITY in focusing on less movements. Those movements are:

1. The Swing
2. The Turkish Get Up
3. The Goblet Squat

Why these three? 



The Swing in the RKC community is considered the CENTER OF THE UNIVERSE! We believe this because the hardstyle swing teaches and grooves a very powerful hip extension. why is this important? Because all human movement takes place at the hip joints and a body that can effectively initiate movement from the hips is a more athletic body and potentially more healthy as well. Teaching people to move well at the hips will protect and strengthen the lumbar spine (low back) as well as protect the knee joints as well as the feet and ankles. Initiating movement at the hips can greatly improve performance as the GLUTES/HAMSTRINGS (posterior chain) get great development!!! Don't be the old guy with no glutes!



The Turkish Get Up represents a perfect marriage between mobility and stability! This movement will help the coach and the athlete identify mobility limitations  and strength asymmetries. Performed with grace and fluidity, there is a reason the Greeks call this movement Kalos Sthenos (this means Beautiful Strength in Greek). It truly is a beautiful movement that prepares the hips, thoracic spine and and shoulders to safely put weight over head.



The Goblet Squat may be the most effective way to teach a person how to squat!!! In our facility we always tell people that if they are healthy enough to walk in our door, they are healthy enough to squat. Squatting is  not a "good  idea", it is ESSENTIAL for human function and health!


Simplicity in your Training

Simplicity in your programming does not mean making the routine easy and boring. Simplicity in training means that your focusing on less activities.It means that you will get really proficient at a couple of key movements. In the context of the kettlebell training, this mean that you should focus on the basics; Swing, Get Up, and Goblet Squat!

All three of these movements are compound mutli-joint exercises which tie the body together in one harmonious unit!! Essentially, these movements are worth getting good at.  Rather than being mediocre at 50 exercises, I recommend getting really good at 3 or  4 movements!!

Rather than being a jack of all trades, master of none; I recommend that you are MASTER OF ONE!!! Well, maybe two, there or four, but I think you get the point. Mastering the Swing, the Get Up and even the Squat will not be done in a one day certification. It will serve as a great start to laying down the foundation for better movement and performance but real mastery takes a lifetime!!!

Programming

Obviously program design is huge!!  Yesterday at the HKC during my Program Design Lecture I spoke about the importance of PRACTICE over working out and the importance of competency over sets & reps. I mean WHO REALLY CARES how many reps or sets you do of  "X" if your technique sucks! If the mechanics aren't there in the movement you won't get the results you are looking for and if you do see some results they can quickly be taken back by injury or burnout!!! So when programming your Kettlebell training, especially if you are a newbie, how about working for time instead, rather than reps or sets.

For Example: you could do 20 seconds worth of swings followed by 40 seconds worth of work (popularized by Master RKC Geoff Nuepert) for 10 minutes. This way you are not worried about tyring to hit a certain number which can easily turn the sets into total SLOP if you are not careful.

For Get Ups you could sets of 2 on each arm for 15 minutes. Rest as needed and use QUALITY rather than QUANTITY as the primary indicator of progress. Just because you did 4 more crappy reps one workout doesn't mean your getting better. It means you are facilitating a worse GET UP pattern and getting worse at moving your body through time and space!!! Not good!!! Slow down the reps and re-think the long term sustainability of always trying beat your numbers. I am ALL FOR PROGRESS but not at the expense of injury and Short term gain.

Anyway, I realize I am likely already preaching to the choir and that is fine!! If I can encourage you it would be to internalize and act on the following principles:

1) Strip away the fluff in your training!
Focus on the movements that really count and will carry over to full body movement and strength. Can someone say Swings, Get Ups and Squats?

2) Get more technically proficient with your Deadlift, Swing, Get Up and Squat!
Has anyone of us truly ARRIVED and nailed down our mechanics in these movements. Not sure about you but just when I think I have it all figured out, someone else teaches me something new about the movement and gets me to see things differently. Keep studying and getting around people that are better than you!! Hands on coaching is KING!!!!!!!!! ALWAYS!!!!!!!!!!

3) Same with Mobility and Flexibility. Focus on Movements that are more GLOBAL!!!
In Convict conditioning two Coach Paul Wade talks about the daily Tri-fecta for keeping your joints supple, mobile and strong. Back Bends, L-Sits and seated twists. That's enough for most people. RKC Aleks Salkin wrote a great blog post on this very subject. Click HERE TO READ and WATCH HIS VIDEO on the tri-fecta!

4) Work on the Postures and Positions in your movements.
Take the time to perform the learning drills to make the movements non-cognitive and more natural. A Hip Hinge drill patterned really slowly and with focus will have huge dividends in the long run!!!


5) Work on your Diaphragmatic Breathing and your Power Breathing!
Power breathing during the ballistic Kettlebell movements is essential for safety and for performance.


Ok, enough said!! Go do your Deadlifts, Squats, Get Ups and Swings!! And please keep the volume low and quality high!!!!

The NEED for SPEED 25 Mar 2012 8:22 PM (13 years ago)

Sprinting = Flying (notice how I am in the air)

• Increased Metabolic Rate
• Increase in Muscle Mass
• Improved Speed and Power
• Better HEART and Cardiovascular Health
• More Mobility in your Hips and Shoulders
• Increase in the fountain of youth hormones, Testosterone and Growth Hormone
• The Ability to Sprint to safety CAN save your life or the lives of others
• Healthier Joints, Tendons, Ligaments, Connective Tissue and Bones
• Reflexive Stabilization
• Resets your Nervous system because of the Cross Body Patterns of Arms and Legs
• Stronger focus and mental toughness
• and the list goes on and on and on..........

Is your Training Sustainable? The Importance of Sustainability 4 Mar 2012 4:44 PM (13 years ago)

1) Be ULTRA clear on your goals and why they are important to you!



2) QUALITY over QUANTITY

• More Muscle Mass
• Stronger joints, ligaments, tendons and connective tissue
• Increased levels of Testosterone and Growth Hormone (the fountain of youth hormones)
• Less Body Fat
• More usable strength and power for life and sports

3) Have some Assessment Protocol in place to evaluate orthopedic, movement and neurological health.





4) We must strive for BALANCE!!!!! Tension vs. Relaxation

5) Focus on PARASYMPATHETIC ACTIVITY

• Tai Chi or Qi gong - some of the best parasympathetic activities in the world
• SLEEP!!! Yes, get sleep and it must HIGH QUALITY SLEEP
• Daily Prayer and meditation - Holy men and wise have been doing this for thousands of years!
• Focus on Diaphragmatic Breathing - either in your stretching, meditation or yoga practice
• Less consumption of simple sugars, refined food and caffeine
• Primal Move - movement system by Master RKC Peter Lakatos

6) Keep STRENGTH the emphasis

this sounds like I am now contradicting myself but rest assured I am not!  Strength training (getting stronger  by lifting weights) as we age has not only performance benefits but huge health benefits. Maintaining enough muscle mass is essential for keeping our body fat levels low and our anabolic hormones high. Being strong also makes up for a whole host of deficiencies!

This is from the RKC MANUAL:

1. Strength is the master quality.

RKC is 100% behind Prof. Leonid Matveyev’s categorical statement: “Strength is the

foundation for development of the rest of physical qualities.”

Until one becomes “entry level strong”, e.g. a half-bodyweight one-arm kettlebell press,

a double bodyweight back squat for men, etc., no priority other than strength can be

justified for a healthy athlete. Master RKC Mark Reifkind has nailed it: “Strong fixes

almost everything.”

7) Focus on Restorative Movements and Correctives!!!!



Again, I look to FMS, RKC style principles, Indian Clubs and the things mentioned above.

The Importance of Teaching..... 13 Feb 2012 4:43 PM (13 years ago)

2) Teach things you are passionate about!!!


3) Use your hands and alter the tone of your voice!!


4) Make eye contact with people!!


5) Prepare yourself!! STUDY, READ, ATTEND WORKSHOPS AND LEARN!!!



6) Hang out with people that are smarter than you!!

Sandbag Training......are you serious??? 16 Dec 2011 5:50 AM (13 years ago)

Yes, very serious!!! Sandbag training is EFFECTIVE! But not as effective as the movement science behind it. Without a doubt, the modern pioneer of effective Sandbag training is Strength coach Josh Henkin. Nobody has done more to advance this obscure tool than Josh and when Josh speaks, I listen.

The following is a testimonial I have for Josh and his Sandbag Certification.

Hardstyle goes to South America!!!! 2 Dec 2011 8:03 AM (13 years ago)

Very excited to have taught along side of Yoana Teran the first ever Hardstyle Kettlebell Certification in South America. Last weekend on November 26, 2011 (and also my Birthday), we taught an HKC in Caracas, Venezuela.  I am still so excited and jazzed from the experience. All of the students were eager to learn, professional, focused and enthusiastic. There will be great things to come out of  Venezuela and I forsee an explosion of Hardstyle Kettlebell methods all over Venezuela and the rest of Central and South America. 


In fact let's go ahead and include the great country of MEXICO in that line up as well. We will be heading to Cabo San Lucas, Mexico in March of 2012 to teach the first ever HKC in Mexico!! Exicting times for Dragon Door, the RKC School of Strength and Revolution Fitness!! We have much to be thankful for!!

We want to thank our host HKC Monica Sancio for helping us bring this incredible HKC certificaiton to Venezuela. We also want to thank our sponsors Gatorade as well as HKC Eduardo Gonzalez for all of his help and support during the weekend.  More pics and Venezuela updates to come!!!!

Are you Kettlebell Juggling? 15 Nov 2011 6:12 AM (13 years ago)

Just got back from Fort Collins, Colorado where I taught an HKC certification. RKC Aaron Pierson was the host and was a excellent host to say the least. We had a rather small group but what was really cool was that many of the top RKC Colorado Instructors came up to watch and assist. Josh Hillis, Valerie Hedlund, Gus Petersen, Shari Wagner, Jim Perry and Heather Hubbard. It's always great to get talented RKC's together because ideas organically come to life and we all learn off each other! Really enjoyed my time in Colorado (although I am glad to be back in San Diego.....I don't like being cold and I love the ocean).

Now onto Juggling. The day after the HKC Aaron Pierson and I had the opportunity to drive to Denver and spend two hours training with RKC Gus Petersen and his lovely wife Karen. Gus is the creator of the K.A.T (Kettlebell Athletic Training System.)  The K.A.T. system is an all-Amerian system of kettlebell juggling moves that's as physically demaning and mentally engaging as your chosen sport, athletic endeavor, or outdoor adventure.  I have alway been curious about kettlebell juggling but have never had any serious coaching. To say I was impressed with Gus and his juggling is an understatement. It was some of the most challening and fun training I have ever done. The amount of hand eye coordination, FOCUS and quickness that is needed is off the charts!!!  Neurologically I felt alive.
Gus took us through his foundational juggling movements and coached us through a step-by step progression that allowed to start juggling right off the start. Gus's coaching is so effective yet so simple. He got me to do things that I thought I would never be able to do.  I was so impressed with what Gus can do and the creative mind that he has, I will be hosting a joint workshop with Gus sometime in the near future. Details to come!

Here is a video compilation I put together of our session with Gus! Truly is amazing what is possible with kettlebell juggling. The MINDFULLNESS it requires is more than you could imagine!



How many of you are doing kettlebell juggling? Thoughts and comments are welcome.

Sprinting......why you should be doing it 7 Nov 2011 9:24 AM (13 years ago)

Last Saturday I was forunate enought to give a brief lecture at the Hardstyle Ventura Workshop on the importance of SPRINTING and the many positive benefits of including this primal movement into your regimen!  It was amazing to see 50 plus people performing sprint technique drills and focusing on the basics. Just like we teach at the RKC, anybody can pick up a kettlebell and swing it; but not everyone can properly perform the KETTLEBELL SWING.  It is no different with sprint technique; everyone can attempt to run fast, but not everyone can run well.What I want to share with you today are some of the main principles I taught the group.

"You run on the ground - you sprint over it." - Perry Duncan

Why Sprint?

• Being able to move fast could save your life (and someone else as well)
• It keeps you functioning a very high level throughout life
• Better communication and activation of fast twitch fibers
• Can build MUSCLE and encourage FAT LOSS
• Makes you LOOK better - which is why the majority of people train anyway

• Positive hormonal reaction - Growth Hormone and Testosterone
• Anabolic Stimulus
• The most practical way to demonstrate ballistic HIP EXTENSION
• The ultimate in power training with just your bodyweight
• Some of the highest power outputs have been found in sprinting
• Very dynamic form of strength training / mobility training
• PALEO PEOPLE would say that sprinting was needed for evolutionary reason to catch prey or escape predators
• The ability to sprint at high intensity is a very good sign of orthopedic and neuro-endocrine health

Like any movement worth doing, the secret is learning CORRECT technique.  Although explaining proper technque in detail is far beyond the scope of this blog post, here are some essentials that you must know about proper sprint technique.

PROPER SPRINT POSITION

1. Head is held high and is the beginning of running tall
2. The torso erect
3. The hand of the driving arm comes up to the level of the face
4. The shoulders are relaxed
5. The hips are high enough above the ground to allow the driving leg to extend fully to the ground
6. The ankle of the recoevery leg clears the knee of the driving leg - MOST IMPORTANT****
7. The ankle fully extends at the end of the leg drive

Next post I will show the drills that I taught in learning proper sprint mechanics.

Question to all of you: are you currenty sprinting, why or why not?

Your thoughts and comments are always welcome!

Ginastica Natural Workshop with Senior RKC Peter Lakatos 23 Oct 2011 3:16 PM (13 years ago)

Ginastica Natural Workshop

Taught by Senior RKC Pater Lakatos


When:  Thursday November 17, 2011  7pm - 9pm

Where: Revolution Fitness, La Jolla, CA

10 Random Thoughts 5 Oct 2011 8:07 PM (13 years ago)

Every now and then I like to blog about random cool things that I feel are worth sharing and our making a difference in my life and in my clients life. For those of you that know me, you probably notice that I don't blog too much. If you don't know me, hopefully you'll find some information on my blog that will prompt you to make some positive changes in your health and fitness journey. Let's dive right into the topics....

1) Recovery weeks -  The older I get and more wear and tear I have on my body the more benefit I get from taking de-loading weeks. These are weeks where my volume is cut way back (sets and reps) and the intensity is cut way back as well (load). I think it is a HUGE mistake to continue to push the envelope. There is nothing wrong with getting stronger, however, eventually you have to pay the piper some time. Learn to back off every couple of weeks and listen to the warning signs your body is giving you. Constant aches and pains, lethargy, poor sleep and mood swings could mean you are pushing the training a bit too hard. The goal of training is get stronger and healthier not weaker and sicker. Most workouts should feel "Good" and you should leave feeling fresh and energized., not trashed and sick!

2) Program Minimum under times of Stress - When life gets stressful (and we will all  cycle in and out of stressful periods of life as long as we are alive) we need to find training methods which allow us to continue to train without smashing our immune systems into the ground. Pavel's Program Mimimum of GET UPS and SWINGS is just what the doctor ordered.  It could be as simple as this:

Monday - 15 Minutes of Get Ups ( sets of 3 per arm) + 20 swings (two hands on KB).
Tuesday - Walk, get outside for some fresh air
Wed - 15 Minutes of Get Ups (heavy singles) + 10 swings (heavy KB-two handed)
Thursday - Stretching - breathing - mobility work...should not feel like a workout
Friday - 15 minutes of Get Up Ladders (1 each side, 2 each side, 3 each side). Finish with 2 sets of easy swings (25 reps per set)

That is a sustainable training program for a couple of weeks during times of high stress and/or limited time. Constantly focus on the QUALITY of movements and try to get through the first week without feeling exhausted or worn out).

3) Get some SLEEP - this doesn't sound too sexy or important but trust me, it is. It seems rather obvious and simplistic but I think lack of sleep causes a lot of auto-immune issues such a fibro-myalgia and other similar types of disorders. Try to get to bed before 10:30pm (and earlier than that if possible) and watch how much better your joints and muscles feel in the morning. Possibly look into getting a ZEO sleep device to monitor your sleeping patterns.


4. Fish Oil - take your Omega 3's.  - Do I really need to even be talking about this? The truth is yes...I still meet people all the time who are not taking fish oil and eat little fish such as wild caught salmon. Read what Robb Wolf author of the Paleo Solution has to say about Fish Oil here.

5. Look into Fascia work -  Yes, that means rolfing, anatomy trains type of soft tissue work. I personally think the the connective tissue/fascia is still a huge key in getting people well and getting people to move pain free. Yeah I know, it's all about the nervous system, but you sure as hell can't wiggle your pinkey toe and expect your fascial trains to open up (at least it hasn't worked for me).  Check out Anatomy Trains by Thomas Myers. The challenge I see with fascia work is that it takes a very skilled practitioner with lots of experience and great touch to soften up and bring health to your fascia. I for one have a lot of practice to do in order to master this fascial work.

6. Get into NATURE more often - Again, this sounds so simple and easy but how many of us consistently get out into nature (ocean, beach, mountain, rivers, streams, hiking, deserts) and re-connect to a more simpler natural way of living. I for one feel the negative effects of excessive work loads and too much connection to technological devices...damn cell phone and computer! I don't want to live with out a cell phone or computer but I certainly feel the negative effects on my physiology and mental state from constantly checking text messaged and being addicted to checking my e-mail. Get out into nature as often as possible....better yet..do some MovNat training!!!


Check out MovNat and what Erwan Le Corre and Clifton Harksi are going. I highly recommend their workshops.

7. Two workshops I want to take: 

a) I want to take the Indian Club Workshop with Brett Jones and Dragon Door. Ever since I started using Indian Clubs last year, I fell in love with them. Talk about mindful movement......Indian Club Training is mindful movement to the max.


b) MovNat Certification - with Erwan Le Corre and Clifton Harksi
- I has the honor and privilege of taking a one day MovNat workshop with both Erwan and Clifton in the summer of 2011 and was beyond impressed. As soon as the certification is up and running I plan on becoming certified in their method. I see it as a great compliment to the RKC system.

8) I love COLDTONE Ice Cream....that's right.. I love it ! It may kill me sooner or later or cut my life span but it certainly brings a lot of joy and happiness to me and my family.  I specifically like the Cake Batter Ice Cream with Reeses Peanut Butter Cup, Cookie Dough and chocolate syrup mixed in! Ironically I am usually leaner the day after I eat this! ahhhh...genetics!!!

9) EVERNOTE - love this App for making my life more organized and for sharing ideas with others. This has been huge fore me because it automatically sinks all of my notes and projects with any computer I have and my cell phone. If you struggle with organization (like I do), get this: www.evernote.com

10) HKC is an incredible workshop - The more I teach these HKC one day certifications, the more excited I am about the incredible depth that is invovled in the big three movements: Swing, Get Up and Goblet Squat. The secret in learning about anything is to teach it! The more you teach, the more you learn. So if you want to learn about more about the Swing, Get Up and Squat, teach it to as many people as you can. You will learn more from teaching than anything else.


Here are the next couple of HKC workshops I will be teaching:

Fort Collins, Colorado HKC November 12, 2011
Caracas, Venezuela HKC November 26, 2011
Houston, Texas HKC December 10, 2011
Modesto, CA HKC January 21, 2011

And there we have it! My 10 random (but important) thoughts for the day!

Your thoughts and comments are always welcome!!

My MovNat Experience on Venice Beach!!! 28 Aug 2011 3:32 PM (13 years ago)

On August 7th, 2011 I had the privilege of taking my first ever MovNat workshop in Venice, California with founder Erwan Le Corre and one of his top instructors Clifton Harski. I have been following Erwan and his MovNat principles since I first discovered the MovNat webpage a couple of years ago. Clifton and I also have done some RKC style kettlebell work together in the past and he was also the first person to expose me to what a MovNat style training session even is. As a full time RKC Kettlebell Teacher and Kettlebell Studio owner, I have not been this excited about a new style of training in a long time.  The MovNat experience for me was life changing and further made me appreciate movement in some rather profound ways.


Below are some of the Key Principles and Methods that  I learned from this workshop.

1. Moving well has more to do with intention, awareness and relaxation than I had previously thought. Erwan did an amazing job on emphasizing the importance of always being aware of gravity and where in your body you are "FEELING" the effects of gravity. For example, when standing upright the obvious place where we feel gravity is in the feet. When crawling on your hands and knees, you feel gravity's effect on your hands and on your knees. When hanging from a pull up bar with your elbows and forearms pressing down on the bar, that is where you feel gravity.  Moving well in nature or whatever environment you find yourself in an "INTERNAL" job. It is mindfullness taken to the extreme.  Rather than focusing on muscles or external things, your focus in constantly switching from contact point to contact point!
2. Where you CONNECT TO THE EARTH is where you should focus. This is a natural extension of the first point I made.  Balance is maintained and efficiency in movement is enhanced when you focus on your contact point!!! The second you take your mind off of your contact point (or multiple contact points) is when you lose balance, go into excess tension and overwork.  This concept has roots in the work of Moshe Feldenkrais and again emphasizes the INTERNAL workings of thought, attention and focus rather than only be concerned with the external environment and conditions. I would argue that unless one is INTERNALLY focused one cannot be truly aware of the external conditions that are present in a meaningful and reliable way. 
3. Adaptability is the GOAL!!Your ability to adapt to whatever environment you are in is the difference maker in moving well, training intelligently and SURVIVAL. Being able to immediately adapt from climbing a tree, to jumping from rock to rock and then diving into a river and swimming to safety is key.   How does one achieve this ability to harmoniously blend and weave together multiple bio-motor abilities such as Strength / Power / Endurance / Agility / Coordination / Mobility / Speed and Problem Solving? The answer is in exposing yourself to many different environments and performing many different type of movement challenges such as:

10 Things I Learned at the San Diego RKC last Weekend 25 Aug 2011 6:44 AM (13 years ago)

Last Weekend marked my 8th year assisting or teaching at RKC certifications. This was my first as a Senior RKC as I must say it was perhaps my most fun and memorable RKC event to date.  The teaching, the students and my other RKC peers made it an incredible weekend. Those of  you that have taken the RKC understand what I am talking about. We truly do have an amazing community and a very unique group of committed and capable individuals that collectively make up a very lively and effective system that we all know as the RKC school of strength.

Dan John, one of the most gifted teachers I have ever met, gave a great talk on Saturday afternoon titled "WHAT IS THE RKC." Dan encouraged all RKC candidates  to write down the top 10 things they had learned that were profoundly important to them.  For that reason I am writing this blogpost in honor of Dan. What a great idea and what an essential habit to form after all workshops. The following are the top 10 things that I learned over the RKC weekend.

1) "Be a PERMANENT BEGINNER."  That's right, remain a permanent beginner as you start your kettlebell journey. Dan talked about how he considered himself a beginner with kettlebells because that way you are striving to get better each and every day. Their is no destination where you finally arrive at kettlebell mastery. Always stay humble in your learning and always seek out those better than you.

2) INTEGRITY is being the same person at all times. It is being consistent in behavior and conduct regardless of the group of people you are around. It is living a principled centered life and sticking to your values and morals at all times.  Pavel and Dan have this quality which makes this RKC community so much more special.

3) SWIM the kettelbell down in the snatch. This one is from Pavel. I have never heard that one before. Literally think of doing a front crawl and pull the SWIM the kettlebell down and back between the legs. That means your arm and torso come closer together. This was an A-ha moment for me!

4) Fail with integrity! This is from Master RKC David Whitley.It's ok to fail but fail with integrity. That means you give it your very best effort and commit to the lift. However, the outcome, regardless of what it is, doesn't matter. Do your best and have the right attitude and that is enough.

5) Connect with people at their level! This is one that I realized during the weekend. Try and meet people and see things through their perspective. Sometimes we try to conform others into what we think they should be. Meet people where they are at and respect their own personal process and journey. We are all different and thank God for that.

6) Focus on the INTERNAL. This is not necessarily anything new but it did get driven home after Pavel kept talking about the internal nature and focus of the RKC movements. We teach intention, position, posture, breath, and where to channel the force. This is fundamentally an internal focus, much like an eastern martial art.

7) BE PREPARED!!! Do your  homework before the RKC!!! People get really NERVOUS and RKC certifications!! Help them to channel that nervous energy into better performance and skill work. This is where the art of coaching comes in. Talk with your team, keep them focused but help them feel confident in their preparation and skill work. As we know, the best antidote to fear and nervous energy is preparation. Take the RKC seriously, prepare and show up ready to go!!!

8) Humbleness and Humility!! This should be obvious but often people have the opposite qualities. Those students that lack humility never pass the RKC!! Is talking back to an instructor about how you are right and we are wrong in not a smart idea!!!

9) The RKC community is SPECIAL and people sense the awesomeness of this community!!! Embrace this community, give back to it, and it will give back to you!!!


10) The DEADLIFT posture and position is KING!!! Never forget that SWINGS and GET UPS really do work if you focus on mastery!!! Watching people improve over a 3 day weekend is amazing and something I never tired of watching!!!

There it is!!!  If you are an RKC reading this, let me ask you, what did you learn????

Traffic Light Principle and How It Effects Your Training 31 Jul 2011 11:06 AM (13 years ago)

Just finished watching Dan John's Intervention DVD and I must say that any serious strength coach or fitness enthusiast will highly benefit from Dan's Knowledge. There is nobody in the fitness industry that is able to weave together cutting edge training principles with philosophy, theology and practice life experience like Dan John.  Dan is absolutely one of my favorite presenters in any field. He makes you bring up the bigger issues of life and has a way of speaking straight to your CORE VALUES which in turn makes you question your thinking, training and future. In watching the 3 part DVD sets Dan reminded me of a principle that I originally learned at the CK-FMS back in 2008. The concept is the TRAFFIC LIGHT principle and it is a very clear and simple method of assessing your training readiness.

Imagine you are driving and you pass through a green light at the traffic light. This green light represents forward movement, momentum and speed. There is nothing hindering you or telling you to slow down. When you transfer this to training, a GREEN LIGHT represents a period in your life when things are going smoothly and progress is easy to attain. Let's look at some green light attributes:

• Sleep is plentiful and restful
• Nutrition is more than adequate and you are fueling your body to grow muscle and repair
• General Health is excellent / Immune system function is high
• External Stress such as toxic relationships, a bad job, being broke is out of the equation
• Your Social life is good and your have meaningful relationships with friends, family, etc..
• Mental outlook on life is Positive. MOTIVATION is High! Expectations for the future are Optimistic.
• Perhaps the fact that you have Medical Insurance gives you peace of mind

More on Ground Based Movements..... 31 May 2011 10:20 AM (13 years ago)

Okay....this is an extension to my previous post but I am seeing more and more miraculous cases where clients are coming in to see me with chronic pain and dysfunction. Most of these people are seeing physical therapists, getting body work, you name it, they are doing it! I am not trying to toot my horn but these people are getting better VERY QUICKLY and it is not because I am doing anything magical (well.....we can call it FMS magic, he he he).

I had a very athletic woman who came in today to see me and she actually scored quite well on the movement screen (16/21). The challenge is that she injured her left hip flexor in yoga which might have stemmed from an overuse injury from all of her endurance sports. Whether she has a TEAR in her psoas/groin area or not, one thing is clear: she did not have the ability to disassociate her hips from pelvis/low back area,. While performing the HURDLE STEP test, she clearly compensated by using her low back and pelvis to try and lift her hip over the hurdle. It was UGLY!!!!  She scored a 1 on both legs!!! Obviously getting her one leg proved to me that she has no business distance running right now because she cannot even stand on one leg and flex her other hip. Everything else in her FMS was fine. Her mobility in the shoulders and ASLR were both #3's.

What to do????

I gave her the rolling patterns as showed in Mark Snow's VIDEO posted in my previous BLOG POST!!!
I also gave her the Stability Ball Posterior Rock and it worked wonders. She got up and nailed a solid 2 on her Hurdle Step and she was SHOCKED!!! In my opinion her deep stabilizers were not firing at all causing her to use her prime movers (more global muscles) to do the job as mobilizers and stabilizers (which they were never designed to do anyway). Most of her issues seem to be NEURAL in nature!!!

Stability Ball Posterior Rocking: Maintain a Neutral Spine and you MUST breathe using your Diaphragm during the entire movement: Start by pushing with two hands and then go to single hand. Focus on breathing!!

Once again...I am even more convinced that rolling and ground based movements are often overlooked!

Thoughts?

The POWER of GROUND BASED MOVEMENTS 16 May 2011 8:02 PM (13 years ago)

My Daughter Marianna at Gymnastics

 Getting on the floor is healing for many reasons(we'll go over those reasons in a bit).  For one, it is far less threatening on your body and for overpowered athletes that have stressed out nervous systems I find that people respond very well to ground based mobility, rolling, stretching and breathing work.  Lately I have been experimenting with the Gray Cook posterior stability rock (or Quadraped Rocking) for chronic pain clients and it really seems to calm down the pain and genuinely make them feel better when they get up from the floor.

Now keep in mind that I am not a trained medical professional nor am I licensed to treat pain, hence I am very clear with people that I do not treat pain.  My expertise is in getting people to move better and usually that means that people begin to feel better. In my experience people that are in chronic pain tend to do better when you start them on the floor for the following reasons:

1) The ground gives you a break from GRAVITY

ANTI-GRAVITY

That doesn't mean that the laws of physics cease to exist but it does it mean that their is less gravitational stress going through their bodies. This especially helps people that have lumbar disc issues such as bulging discs or herniations. Having been through two disc bulges myself, I spent many days and nights on the floor because it was the only position that allowed me to move.  I would have loved to spend some time in a Zero gravity chamber during my disc injuries (although actually we know that zero gravity for extended periods of time causes muscles wasting and loss in bone density).

2. Ground based rolling, crawling movements, positions and postures reboot your ORIGINAL OPERATING SYSTEM
The original operating system was the HYPER MOBILE system we were all born with when we entered this world. Think of babies; they are born with lots of mobility, stretch, tissue pliability and over the first years of life develop the STABILITY to safely move from the floor to standing and navigating around on two feet. Getting on the floor and re-visiting these ground based movements can re-establish connection with primitive movement patterns that could be limiting the way your nervous system is functioning. If you are in pain, keep getting injured or are not performing well, there is a great chance that you need to re-visit many ground based movement patterns. Check out Gray Cook's SECRETS of PRIMITIVE PATTERNS DVD. 

Try Rolling (thanks to RKC, CK-FMS Mark Snow for these videos)




3) Ground based movements allow you to RE-LEARN how to breathe properly

Belly breathing is natural in infants. I have curiously been watching my three old daughter Marianna and my one year old boy Esteban Andres develop and it has been astonishing to see how much they use use their bellys while breathing. Belly breathing is something that we stop doing as we get older and take on the stresses of modern life. This has disastrous consequences on our health, performance and movement. Lying on your back or face down and practicing belly breathing is a great way to re-establish communication with the diaphragm. When the diaphragm is working well it stimulates our inner unit (Transversus Abdominus , multifidus & pelic floor muscles to reflexively stabilize our lumbar and sacral illiac joints). When the inner unit is working properly it allows the outer and more GLOBAL muscles such as the Glutes, Erectors, Psoas, Rectis Femoris, Lats, Rectis Abdominus, and Obliques to take on their essential role as PRIME MOVERS and actually move us around. Those muscles were never designed to be stabilizers!



4) Ground based movements allow us to break poor movements habits and build new improved ones

There is just something that feels so good being on the floor, rolling around, playing and discovering our body.
Babies never learned to stand up by doing smith machine squats, hamstring curls or leg extensions. They learned to stand up because they rolled, rocked and crawled.  They went through SEQUENTIAL LEARNING. We are not a collection of individual pieces.  Our brains think in terms of patterns and whole movements and tasks. Therefore we must:

• Train the whole
• Know thyself
• Move from the Ground UP

The bottom line is that most of us need and should spend on the floor daily working our weaknesses, re-booting the original operating system by working on those primitive patterns and by improving our breathing.
I hope this has prompted you to take a look at your entire workout goals and has at least convinced you that you may need to add in some corrective ground based work.

Thoughts? Ideas? Your Experience with some of these movements?

Dragon Door TV KRIBS Video 4 May 2011 8:25 AM (13 years ago)

Super cool that our studio Revolution Fitness was featured on the Dragon Door TV KRIBS section. Also, Congratulations to Yoana for being the Comrade of the week.

Random Thoughts 21 Apr 2011 4:22 PM (13 years ago)

Went on an amazing hike today at Torrey Pines State Park overlooking the beautiful Pacific Ocean. If you ever get out to San Diego you MUST hike these trails. Not because they are incredibly difficult but because they are undeniably beautiful!!! Don't believe me? Than you just gonna have to go for yourself and check them out!!


RANDOM THOUGHTS

1. Having a PRACTICE is more important than WORKING OUT

This is something that I have been thinking about for a while and I think it really takes time to get the point on your life where you develop a PRACTICE and not WORKOUT habit.  Just like someone has a Yoga practice or martial arts practice, developing your kettlebell skills takes time, effort, study, humility, discipline, focus, patience and persistence to name a few. The desire to get it a workout is for amateurs and novices. If you use kettlebells treat it as a practice. The emphasis is on the INTERNAL workings of your body and mind and not just on "breaking a sweat."   Your focus in on principles, not how many times you felt you were going to puke.  The natural by-product of focused and precise movement (swings, squats, snatches, get ups, presses, pull ups) is an effective workout. Focused internally guided movement will challenge you big time.

If you are starting kettlebells my advice is to pick a program (Enter the Kettlebell would be a great one / Right of Passage)  and stick to it. Stay on that program for 6 months to a year. Yup, that's right. It will take you at least one year to become competent in the basic Kettlebell movements. It will take a lifetime to master them.

2. Eat more Vegetables and Greens

This might sound like a no brainer but how many of us actually do this on a daily basis.  I will be the first to admit that I go through periods of time where I eat lots of vegetables and greens and then go through times where I eat very few. The end result of me eating daily greens and salads in increased energy, better bathroom visits, healthier looking skin, and better mental clarity. This is where I think the PALEO style of eating is superior because it has you eat lots and lots of veggies and ditch the refined carbohydrates. Every day I hear people tell me, "I can't lose weight and I am really frustrated." And then I respond, "Well, what are you eating?" The conversation usually ends right there. My advice is to eat at least one large salad every day with protein, veggies and lots of organic goodness.The bottom line is that we all need to eat less CRAP (refined carbos) and eat more vegetables and greens.

3) Get a Lacrosse Ball

Recently I have fallen in love with a lacrosse ball because it just makes me feel so good! Well, not really! It actually can be quite uncomfortable at times but seriously, this ball has really helped me work on problematic areas in my body. At night time I like to like on the floor and place the lacrosse ball on the following areas:

• Infraspinatus / Teres Minor / Lats
• TFL
• Glutes
• Plantar Fascia (bottom of foot)

Go easy at first and as your muscles allow you to go deeper you will be able to. Try and do 5 to 10 minutes of lacrosse ball work every night for one week and notice how much more mobile and healthier your soft tissues feel.

Thoughts? Comments?

The Swing = The Center of the Universe 23 Mar 2011 11:26 AM (14 years ago)

THE UNIVERSE

THE SWING

Heresy you say!!! Pure Heresy! I'm not talking about the actual universe I am talkling about the exercise and training universe. In the world of the Russian Kettlebell Challenge Master RKC Mark Reifkind said that the kettlebell swing is the "Center of the Universe" and he was right on when he said this. The SWING really is the center of the "movement"  universe followed by the GET UP in a very close second place. Now of course I am not saying that there are no other movements worth doing because there are many movements that I feel are "ESSENTIAL" and worth doing. But when it comes to kettlebell training the SWING is KING of all kettlebell movements because it teaches you how to use your hips in a powerful, explosive and athletic way.

 Ever try swinging a dumbbell?  Feels strange and awkward doesn't it?

Every try swinging a barbell between the legs? Obviously you cannot do this!

So for those people opposed to kettlebell training...blah...blah...blah! Obviously those people have not ever experienced the benefits of what properly done kettlebell training gives you.

It is hard (almost impossible) to find a movement that gives you MUSCULAR, CARDIOVASCULAR and ENDURANCE training all at the same time.  It also teaches you do move from the hips which immediately increases MOBILITY and FLEXIBILITY and give you a rock solid lower back and strong spine.

Running is better? I don't think so (at last not for most people). The impact of running will catch up with most people and I offer swings as a great solution to people looking for some great cardiovascular training who also can't afford to put more mileage on their overworked frames.

I agree with Mark Reifkind that the Swing gets looked over in spite of its foundational properties to all other movements. The Swing is not as fancy or fun like a heavy clean and press or heavy snatch. Some people try and race to TGU a very heavy KB overhead which is an impressive feat of strength for sure. But somehow the Swing seems to get overlooked.

Want to get a better Clean? A better Snatch? A better Deadlift?

By advice for you: GO BACK TO THE SWING!

Here are some Swing tutorial videos I did that can be very helpful if you are new to kettlebells.

Video 1: Breaking down the kettlebell Swing
Video 2: Breaking  down the kettlebell Swing
Video 3: Breaking down the kettlebell Swing

That's doesn't mean you abandon your other training but it does mean that you constantly have a place in your training plan for the "PRACTICE" of swings. That's right PRACTICE!!!

The Swing is an internal job.....it requires intention, thought and focus on how and when you move. Invest in the swing.....spend time on it....the investment in time is worth it...and the dividends are tremendous!!!

Anyone can swing a kettlebell............but NOT ALL PEOPLE CAN DO A KETTLEBELL SWING!!!!!

Correct  your form first and then start building a base. It could be as simple as setting the timer for 10 minutes and seeing how many sets of 10 you can get in those 10 minutes. Next workout try and beat the the number. Keep going until you cannot beat that number and then change the program. Perhaps you set it for 15 minutes and do the same thing. The idea is to progressively increase the reps from workout to workout.

For a great DVD on the swing I recommend RCK Tracy Reifkind's PROGRAMMING THE KETTLEBELL SWING.


What has your experience been with the kettlebell swing? Are you even doing swings???

Thoughts and comments??

The Barefoot Craze!!!! 3 Mar 2011 1:12 PM (14 years ago)

Want Success in your Training? Follow a Plan 23 Feb 2011 5:27 PM (14 years ago)

This might sound obvious but if you want training success follow a plan and stick with it for a while. We live in a time where there is so much information available that it so easy to become overwhelmed. The term "Paralysis by  Analysis" comes to mind.  New trainees (and older more experienced trainees) often don't see the results they want because they do not have a plan and they have no consistency is their training. I am guilty of this as well.

Here is a Simple Blueprint for training progress:

1) Clarity of Purpose!



What is your goal? What are you trying to achieve? Are you trying to gain muscle mass? Get lean? Perhaps you want to increase your Squat, Bench and Deadlift numbers.  Or maybe you just want to be able to play with your kids without getting overly fatigued. Whatever your short term and long term goals are, be CLEAR!  You cannot successfully arrive at a destination if you have no clue where that destination is.  This principle has to be number one because without it all other factors don't matter.   So once again....clarify your goal.

2) Find the Program that Fits your GOALS






Ok, congratulations! Now that you have your goal, time to find the best program to get you there.  If you are reading this blog it's likely that you have been exposed to kettlebell training and currently use them. Great. There are so many good programs out there right now by Pavel and other instructors that you really have no excuse on not achieving phenomenal results from your training. Here are a few that I would recommend:

For Fat Loss I would recommend the following programs:

Master RKC Geoff Neupert  created an awesome fat loss program called : KETTLEBELL BURN
The Results people have achieved on this program have been nothing short of incredible.

Revolution Kettlebell Fat Loss Program (Shameless plug of  our product...he he).
This is a 12 week nutrition and kettlebell training program designed to get you to lose fat and improve your lifestyle habits. The principles we teach in this program serve as a long term foundation for long term permanent changes.

For Muscle Mass / Strength and  Power Gains I would look into the following programs:

Pavel's RETURN OF THE KETTLEBELL.
 This the program that I am currently using and so far I have put on 7 pounds of lean body mass in less than six weeks. Based on double kettlebell movements I couldn't recommend this program enough. Brilliant yet simple programming will get you strong and pack some muscle on your frame.

Geoff Neuperts KETTLEBELL MUSCLE.
This program is based on Geoff challenging Complexes which put multiple exercises back to back which creates some serious systemic stress and metabolic disturbance.  This program has been getting people all over the country (and world) crazy strong. If you want mass and strength both of these programs will get the job done.

For people wanting to prepare for the RKC Certification try the following:

Pavel's ENTER THE KETTLEBELL. 
This program get you good at the basics: Swings , Get Ups, Presses.  I personally think all KB enthusiasts should go through this program at least once before they do any of the other programs I have mentioned here.

For people wanting learn the best in CORRECTIVE EXERCISES I recommend the following products:



Kettlebells from the Ground Up DVD and Manual - A must have if you are serious about moving well and functioning at the highest possible level.

Hats off to Gray Cook and Brett Jones. Where would  I be today without the SECRETS SERIES of DVD's;

SECRETS OF THE SHOULDER / SECRETS OF THE HIP AND KNEE / SECRETS OF PRIMITIVE PATTERNS / SECRETS OF THE BACK SIDE


And the list goes on and on!

3) Pick the Plan and stick with it!!!! 

It's that simple folks. Decide on the plan, pull out your calendar and flat out get it done. Commit to at least 3 or 4 months with a plan and do not waiver. I truly now see and understand that RESULTS will come with persistent, consistent work. It's like Dan John says,"Champions are built on punch the clock workouts." Half the battle is just showing  up. Plan your work and then WORK YOUR PLAN!!!!

The only thing that matters is consistent effort in the same direction. Remember that you cannot get good at all things at the same time. Having a lot of variety in your plan means that you will be really crappy at a lot of different things. Not cool! Focus, buckle down, and follow the plan already!

The Power of INTERNAL FOCUS during your training 18 Feb 2011 4:34 PM (14 years ago)

Everyone wants results when they train. Scratch that! Most people want results YESTERDAY!!! People are inpatient when it comes to training because they expect immediate results. Now I'm going to agree with most that RESULTS are very important but I think there is a deeper underlying issue at work here. We can get so focused on the result that we forget about the PROCESS and the immense benefits of cultivating a PRACTICE.

 Much like a martial art (internal focus), I would argue that 99% of the fitness enthusiasts out there are focused on EXTERNAL and outward principles. The longer I train, learn and experience,the more I have seen the errors in focusing on the external......the weight of the load, how you look in the mirror, how ripped your abs are. Now don't get me wrong, there is nothing wrong with looking your best and having lean abs because we all want lean abs.  But until one cultivates a PRACTICE of internal focus during their training, I believe long term health, strength and vitality are impacted in a very negative way. I thank and credit Pavel and the RKC for helping me cultivate these principles.

I would even say that I have spent most of my training career focused too much on external goals and have focused less on the internal mastery aspects of skill, breath control and postural alignment.   Developing skill in these areas takes many years and perhaps because I am older now I now have taken more of a long term approach toward my health and training.

Too many injuries, painful mornings and now PARENTHOOD have thankfully forced me to make some changes.  Now because I am father, I want to be functional enough to play with my two children as they grow up and set the example of how one can train intelligently and still see phenomenal results. I truly think that you can get very strong, mobile, agile and powerful without absolutely trashing yourself.



I have compiled a list of 5 areas I think all of us as avid students of the iron game / athletics must take seriously and apply for long term health.

1) Focus on POSTURES and POSITIONS rather than loads
I love heavy weights and think all should get to the point where they can lift some respectable loads. However, those loads should be directly tied to your ability to OWN specific postures and positions. If you don't own your Deadlift form, forget swings. Work on the DL until you own it!!!


2) Reset abdominal function by restoring DIAPHRAGMATIC BREATHING
If you have studies any of Gray Cook and Brett Jones material this should make sense. Proper function of the diaphragm is essential to reflexive core stabilization. Fix people's breathing and great things happen. Health improves as well

3) PRACTICE how to use TENSION and RELAXATION
Tension equals strength.  It also means slowness. Relaxation is speed, quickness and power. We need to balance both as both are essential. The RKC School of Strength does a wonderful job elaborating on this concept.  If you have more interest, take the RKC certification and get certified.

4) Work on your CORRECTIVES
Yes, find what doesn't move in your body and get it to move. What lacks stability needs to be taught to stabilize through controlled movement. Better yet, find a CK-FMS or a therapist who understands and uses the SFMS / FMS methodology. Removing the parking brakes from your body will allow you to play with your kids (and press heavier KB's too).

5) QUALITY over Quantity
This one is truly simple and brilliant. Practice great reps when you train. Seriously! Your movements should look clean and seamless. If they don't, find someone who can help teach you to get them to look great!

TRAINING NOTE:
I know, I know. I just said to be focused on the internal and not the external. External Results will actually be much better when  you do focus on the internal aspects of training. Many people have wanted to know what I am currently training so thought I would publicly talk about it. Double kettlebell drills have historically hurt my shoulders but not anymore. My internal focus, stretching and mobility work is making a huge difference. Here is what I have been up to in my training.

Just finished my 5th week of Pavel's Return of the Kettlebell Program and I must say that I am super jazzed about my results. 7 pounds of muscle in 5 weeks ain't too shabby!

Please leave thoughts, comments, and ideas! More to come.....

What I learned from the Mastermind Workshop 15 Feb 2011 11:59 AM (14 years ago)

I Just finished a MASTERMIND marketing seminar with John Du Cane of Dragon Door at the Grand Hyatt Manchester hotel in downtown San Diego. It was for many reason the most PROFOUND and life changing workshop I have ever been to. To see what CEO John Du Cane has done with Dragon Door over the last ten years is INSPIRATIONAL and when John speaks, I LISTEN.

The interaction with other TOP RKC's was worth the price of admission alone! The energy and ideas exchanged was REAL and it was INCREDIBLE!!!

  This was the first MASTERMIND workshop I have ever been to. In fact, it is the first seminar I have ever been to that was 100% dedicated to marketing.  As a professed lifetime "Non-marketer", this seminar forced me out of my comfort zone in a big way.  It also showed and taught me several things about myself:

1) I haven't valued the power of marketing (because if I had I would have learned, studies and applied the best of what's available).

2) I have no real SYSTEMS in place to grow my business and therefore LEARN about what works and what doesn't work.

3) I am ROBBING my best customers and the rest of the world of giving them the BEST OF ME!

You see, what I came to understand is that if I shrink myself, my business, my life and place it in a tiny little box, I not only rob myself of success both in internal character and external rewards, I ROB other people from getting the BEST of me, of what I have to offer them.

How and why is this information valuable for you?

Well, think about it seriously for a moment! If you have God given gifts, talents and potential that you are not using or developing, you are literally SHRINKING yourself and the potential you have to share with the world.

I don't know about you.....but life is short and I don't want to go to my death bed with all of my talents and abilities trapped in a box because I never was BOLD enough or STRONG enough to develop them and share them.

So when you look at marketing from a different perspective.......it changes things a bit doesn't it? Marketing doesn't have to be this boring, scary way of convincing people they need you and your services.....it can be a fun journey where you get to  share your passion and gifts with others to positively impact their lives.

What I learned at the workshop just makes so much sense. People naturally want to be lead and told what to do. We all want help and direction and the TRUTH is that we ALL NEED help and direction.

So to me, Marketing is sharing passion and knowledge and making a difference. I am not going to go into DETAILS about what was taught because that is private information but I will share and continue to share how this information is transforming my life and my business.

I leave you with this question: In what ways are you shrinking yourself and your potential because of bogus excuses, lack of discipline or just flat out procrastination???  

Look at your Calendar...it will show you what you value.

Part II of this post is coming soon!  Please do post your comments and feedback.