Pharaohs Zumba Fitness - Stay in your lane

Announcement, I will now be teaching Zumba instead of my regular classes. I see that Zumba is new and hot and energetic and I want to be part of the craze. Of course I haven't danced (well except for the 2 step I do occasionally in class) in over 20 years, but I did dance in a few music videos, so this must mean I'm qualified. I'm going to start teaching and make videos and make a ton of money. Why? Because it's the new thing to do, everyone is doing it and I have to be cutting edge. Also I'm going to start giving Muay Thai instruction. I figure the 3 months I trained with my boy Joe is good enough to classify me as an expert. Show me the money!!

Ok, lets be real, we know I won't be teaching Zumba, and if I taught a Muay Thai class it would be, "How to get your butt kicked by a real Muay Thai practitioner. What's my point? Kettlebell training is "new" and "hot" and yes my gym has them. But as a trainer take pride in learning your craft. Get an objective view of your technique and teaching abilities. Don't be satisfied with coaching poor form, sipping your frappuccino, texting away while the client goes off and wildly swings away. And if you really don't know how to teach a skill, don't. Choose things that you are good at teaching. The client will benefit in the long run.

Don't be afraid to say I don't know how to teach that effectively. There are so many tools in the fitness tool box, trainers have a multitude of things to choose from. Don't get fascinated by the hot item or technique. And if you do invest some time and effort in truly learning and understanding before you pass yourself off as an expert. If you're looking up kettlebell training, take the RKC if you want to learn Hardstyle. If you want to learn Girevoy Sport (GS) then look for an AKC or an IKFF trainer. If you want to learn Suspension Training then look for a TRX Suspension Training Course. Again take the time and invest in your professional career.

Now enough ranting I've got to get my DVD out so I can make some of this Zumba money. Just kidding,  I know my lane and I'm perfectly fine with that.

Pharaoh Out!!!!

CK-FMS Weekend - I'm a bad person, but I can still swagger clap!

Arrgh!!!! The CK-FMS Pirates

I'm a 5! On a good day I'm a 9 or 10.

What am I talking about? The Functional Movement Screen. A few basic tests that tell you how you move. Of course it's a bit more complex than that but that's the basis of it. The scoring is simple you can get a 0,1,2 or 3 for each movement. Some things (Shoulder mob for example) get scored per side. I knew I was a mess physically going to the workshop, I had no idea what type of mess I was. If you just show up take the test and have no pain you can get at least a 7.

Does this mean I'm a bad person? No, but it does mean I have A LOT (cue Brett Jones pause for effect) of work to do. An ideal score would be a 14 with no asymmetries (balanced). First things first I have to take some time off and address my injuries and pain. Yes I said take time off. So if you're a client of mine or take a small group class and I screen you, don't give me the but, but, but if I tell you to rest and work correctives for a week or 2. Don't tell me that not running, taking class or doing swing for a week is going to kill you. If you get injured as a result of any asymmetries it will be A LOT (cue Brett Jones again) longer than 2 weeks you'll be off.

My mobility "Dad" and "Mom" Mark and Nikki Snow

What does this mean for me? 2 weeks of doing correctives and crocodile breathing (belly breathing). I thought I was going to be doing pistol progressions until a check of my ankle flexibility. 4 inches is good for running (yes this means A LOT of you shouldn't be running). After some foam rolling and stick work I managed to get 1/4 of an inch on the right ankle (Achilles rupture) and 1/2 an inch on the left. The best way to describe this is to use the analogy Brett and Gray repeated this weekend. You have 2 employees, 1 takes a 15 minute smoke break every 15 minutes, the other guy keeps working. A body of imbalances and dysfunction (but I'm not a bad person). So I'll be working some of the correctives I learned this weekend. What does this mean for you? Well if you're my client expect to get a movement screen in the next week. First because I care and second because I need practice. I need to submit a case study to receive my certification.

This was a great weekend, even with my dysfunctions. I got to meet some new RKC's, get my form evaluated and checked, learned a ton of stuff and saw some friends from the San Diego RKC that I attended. I have a new tool in the tool kit to use as well. Well off to the gym to work on my active straight leg raise and loosen up my heel cords so I can get some mobility in these ankles.

Pharaoh out!!!

Don't forget the fundamentals

Often in training we push the envelope. How much can I lift? How fast can I go? How many reps can I get in x amount of time? How fast can you run a 5K? How fast can you do your RKC Snatch test?

How many times do you go back and work the basics? How many times do you actually go back and take care of the foundation? How many times do you try to improve your technique so that the end result will be a much better outcome?

Recently with my training I've noticed something was missing in my swing. It also meant that my cleans and snatches lacked the necessary "oomph" needed to be efficient. So today's training for me called for 2 hand swings and 15 minutes of snatches. Remembering what my swing felt like during my RKC certification I decided to work from the ground up. I started off with deadlifts, working on rooting and the vertical plank. Next came the hover so I could feel the weight and lock everything in place. Next was the hike back so I could let gravity control the bell. Last was the hike to stand, firing my quads and glutes. After 10 minutes I began my 2 hand swings. I found exactly what I was missing since the RKC. 

Does this mean my swing is perfect? Ha! Hardly! I have made some changes to my swing. Next week I travel to Minnesota for the CK-FMS certification and hope to have some more tweaks done to my swing. But today showed me that going back to the foundation is something that's needed in order to make improvements. 

What does this mean for you? Well if kettlebells is your thing take some time once or twice a week and drill the fundamentals of the swing. If you're a fighter, spend time shadowboxing and really be critical of your technique. Use the drills you first learned when you learned how to jab. Are you a runner? Think about what you're doing with your arms, sit on your butt and do arm drills. Stand facing a wall and do wall runs. It may add 20 extra minutes to your training session, so be it. Isn't the end result worth 20 extra minutes?

Pharaoh out! 

Kettlebell/TRX Suspension Trainer workouts

The 6:30 group in action

This week I've decided to post a few workouts for the readers of the blog. They're a few of sessions I've done with my classes in the past few weeks. Just make sure you use good form. It helps to have someone watch you and be honest instead of giving an "atta boy" or "it's all you". I've also included a video of the 7:30 class doing this past Wednesday's circuit.

9/28/2011 - 7:30 level 3
Mobility prep and Naked TGU practice
TGU with snatch weight bell 5 mins

2 hand swing and plank.
30 seconds of each for 3 sets. Each set is 3 minutes long.
Alternating swings (transfers) and TRX Suspension Trainer side plank 30 seconds of each.
Do 30 seconds of swings followed by a suspended side plank on 1 side. Then 30 seconds of swings followed by a suspended side plank on the other side. Do 4 sets

Circuit - Flow drill
Kettlebell - 1 hand swing, 1 clean & press, 1 front squat and an uppercut (figure 8 to a hold) to switch sides
Suspension Trainer - 1 chest press, 1 chest flye, 1 bus driver. Watch the video to see the bus driver.

Stretch

9/28/2011 - 6:30 level 2

Mobility prep and Naked TGU practice

TGU with snatch weight 5 minutes

2 hand swing and TRX Suspension Trainer chest press (3 foot positions)
3 sets of 15
For the chest press your first set is done with a neutral stance. Your second set is done with your feet together. Your last set is done from a staggered stance with you stepping back so you're lower to the ground. You'll be able to go lower and build up to a much lower chest press.

1 hand swings and TRX Suspension Trainer Pistol Squats
2 sets of 20 swings (10 each hand), 2 sets of 10 pistols (5 each leg)

10 minutes working on kettlebell cleans using facing the wall drills to tame the arc and dead stop swings to ensure proper set up each rep.

Circuit - AMRAP
12 minutes of
3 cleans (R,L)
5 front squats (R,L)
7 TRX Suspension Trainer rows

Stretch

Again take these workouts and use them yourself. Feel free to share them with others (just direct them here to get it hahaha). Make modifications if necessary. Use a lighter bell if you have too. If your form breaks down STOP THE EXERCISE.

Pharaoh out!!

Train your weaknesses first

Ok, so I can be a bit edgy at times

Let's face it, no one likes to think about their weaknesses. Think about the last time you were at a job interview and someone asked, " So what are your weaknesses?" Response, "Ummmmmmm".


Too often in training we focus on the things that we are good at. Personally I avoided workouts that included pullups like the plague. What good does that do us? Wouldn't we be better in the long run if we turned that weakness into a strength? Wouldn't we be mentally and physically stronger if we addressed our weaknesses? Let's be clear here, I'm not talking about "problem areas". Fat loss strategies will be another blog post (most likely a rant so be warned). I'm talking about something that limits you.

For RKC 2 I need to perform pistol squats. Does this mean I avoid becoming an RKC 2? No it means that 4 days a week I work on them. Right after my mobility warm up (which is another blog post) I do 2 sets of 5 tactical pullups and 2 sets of 3 pistol progressions. I'm doing enough so I become better at the movement, but not over doing it so I'm tired and produce junk reps (guess what I sense another blog post). Generally it takes about 5-10 minutes and then I proceed to my training. If you're a boxer and your jab is a weakness, do you avoid throwing it? Good luck with that strategy. If you're a basketball player and you can't hit free throws (damn there's a ton of those guys), do you avoid contact so you stay off the foul line? No. If you're a runner and hills absolutely crush you, do you avoid races that have hills? If you're a person that takes my Sports Conditioning class and you hate the stairs, do you stop coming to class? If you take my kettlebell class and snatches are you're downfall do you avoid them when I put them in a workout? C'mon Son! Get outta here with that bull.

Set a timer for 10 minutes 2-3 times a week and work on the things you're not good at. Do them at the beginning of your workout when you're fresh. Focus on the technique and don't wear yourself out. If you make a mistake or you can't do something, shake it off count to 10 and try it again. If you need to video yourself and study it. When the timer goes off, finish your workout. Don't go past the 10 minute mark. MORE DOESN'T MEAN BETTER, BETTER MEANS BETTER!

Pharaoh out

Why do you yell so much?

 Hey DAD!!!!!!

That's a young Pharaoh on the right. The man on my left is my Dad. My sister says the older I get the more I look like Dad. This photo is at a N.Y. Jets game at Shea Stadium in the late 70's. Many Sundays my Dad and I would go and sit in the 1st row of the endzone and watch games together. I always wanted my Dad to be proud of me, but didn't always feel I did enough for him. My Dad and I would argue and many times go a long time without speaking, often for silly reasons.

6 and a half years ago I started working at NYSC. My first year there was rough and contemplated leaving many times, but stuck with it. At the start of my 2nd year I began to teach classes and found my niche. By the middle of my second year I was a Master Trainer with NYSC. 5 years ago my Dad and I went to eat for my birthday. Of course stubbornness by both of us left us not speaking at the end of the day.  I remember telling him about my promotion and being excited but again, we were too upset with each other to notice. My Dad was planning on moving to Texas to live with my sister and be "Pa pa" to his 3 grandchildren. He was also sick with a rare autoimmune disorder. So Labor Day weekend we (and I mean he drove and I rode shotgun) went to Texas. He was admitted to the hospital 3 days later and never came home. He passed away 2 months later.

My sister told me the day before Dad passed away he told her that he was proud that I'd finally found something I was passionate about. I never got to hear him say it. But knowing that he that's how he felt gets me going. It's why I do tuck jumps before class. It's why I ask for 2 CLAPS! It's why I make people yell louder when they count. It's why I sit up late at night and look up stuff to do in class. It's why I've brought suitcases with 50lbs of equipment to a group exercise class. It's why I get hyped when the person in my Small Group Training class makes vast improvements. It's why I get in your face for you to work harder. It's why it pisses me off when some people show up to class and talk.

I'm fortunate to do something I'm passionate about for a living. I'm fortunate that my Dad knew about that passion.

2 CLAPS
2 CLAPS
2 CLAPS

Pharaoh out!

The GOAL is to keep the GOAL the GOAL

The title is a quote from Senior RKC Dan John . What is your GOAL? Don't lose sight of it. If your GOAL is running a marathon, then go run with no worries and have an experience. If your GOAL is to run the Empire State Building, then go climb the stairs and have an experience.

On the right side of my blog I have a list of Training GOALS. A few are just for show (100 double unders just sounds cool to me). Others have a purpose and meaning. When I started this blog my top GOAL was to become an RKC. With that came things that I had to focus on to attain the GOAL. Having a faster time on my snatch test was something I wanted and listed as a goal, but it wasn't the GOAL. The GOAL was to become an RKC. The snatch test was a part of getting to the GOAL. Looking better Nekkid (yes I said nekkid) was never the goal, although it's a great result from training and reaching my GOAL. 10,000 swings in a month was a goal, but again it was something I chose to do in order to get to the real GOAL.

So my new GOAL is to become an RKC 2. Yes, I'm doing it again, April 27-29, 2012, St. Paul Minnesota. What does it entail? Here's a link to the list of the requirements . Again on the right side of the blog, you'll see my training goals. Become an RKC 2, clean and press a 44kg bell, pistol squats and 5 tactical pullups with the 24kg. The last 3 are requirements needed to become an RKC 2, except for the 5 tactical pullups. Only 1 is needed, 5 just sounds cool. So my training for the next 8 months will be all about the GOAL.

The video was from my kettlebell class last night. We focused on some new things and had some "aha" moments. Very soon, some of the participants will have their own GOAL to shoot for!!!!! Pick a GOAL and strive to achieve it.

Pharaoh out!