Get Better for December

Ok quick and simple the title says it all. Get Better for December. Pick 1 thing and see if you can improve on it for the month. You have 31 days. I don't care what you pick. It can be pushups, pullups, run a faster mile, eat better, hell you might pick doing a better job at work. Only you can pick and only you will know if you got better.

And please spare me the "holidays are coming" crap. Stop! No one said you have to eat everything in sight. Get Better at 1 thing. The challenge starts tomorrow.

Pharaoh Out!

5 months until the RKC 2

The Kettlebell Gauntlet

150 days until the RKC 2. I saw one of the RKC's posted today on Facebook counting down the days until the cert. Whoa! Things just got serious. I had to give myself a timeout after taking the CK-FMS in October. I took 2.5 weeks off and just worked correctives focusing on ASLR, T-spine and shoulder mobility. Was it tough to take that brief time off? No, because the GOAL remains RKC 2. Taking time off to reset was needed after the grind to get to the RKC.

I started working out again 4 weeks ago. This is the program I followed.
Mobility prep - ASLR, arm bar, t-spine, ankle, open 1/2 kneeling
5-7 minutes naked TGU
2x5 tactical pullup (chest to bar)
2x5 double kb deadlift 24kg & 32kg
2x5 Goblet Squats 24kg

I started off doing 2x5 double kb deadlifts at 24 & 32kg's. I don't have a pair of 28's so that was the reason for the jump. 5-7 minutes of naked TGU. Get your minds out the gutter not "nekkid". My focus on those TGU's was doing every step 3 times per side before proceeding to the next step. 2x5 Goblet squats with 24kg and 2x5 tactical pullups. Those 4 movements were to re-establish my base and keep me from doing damage to myself. And when I say damage I don't mean injury. I mean undoing the 3 weeks of correctives. I followed this base program for 2 weeks training 4 days per week.

The past 2 weeks I've added weight to the TGU and added a few more exercises. My training sessions now are generally 45-50 minutes long. 15 minutes is mobility prep and working on my lowest scores from my FMS screen. The latest program is as follows

Mobility prep - ASLR, arm bar, t-spine, ankle, open 1/2 kneeling
6-8 bells 12-36kg
Goblet squat - 5 reps at each bell focused on hip and ankle mobility
TGU - 1 rep each side alternating heavy and light kbs (12-36,16-32 etc). This was inspired by Brett Jones.
2 hand swing - 5 reps each bell (16-36kg)
1 hand swing - 5 reps per hand each bell (16-36kg)
Clean - 3 reps per hand each bell (16-32kg) (2 times in 2 weeks)
Snatch - 3 reps per hand (16-28kg) (done 1 time in 2 weeks)
Tactical pullup/chinups

The pullups/chinups were done in between each exercise. Example TGU right/left 1 TPU/1 CH. When I can I throw some box pistols in the mix. So far feeling good. Pretty soon it will be time to include more of the level 2 movements into the mix. Right now still trying to clean some things up. 5 months is plenty of time to get ready with smart programing. Which means I'm going to let someone else "drive the car". Everyone needs a coach and I need someone else to navigate this course so I address my weakness, address my mobility issues and make sure I stop trying to drive a 1971 Buick like its a 2011 Ferrari.

Pharaoh out

Thank you

Today is my last 12:15pm Sports Conditioning class in Midtown. It's been a great run. From 43 participants in that small studio. To having the floor boards wrecked from water damage and still getting it done. To the class that carried heavy bags up the stairs (girls too!!!). Thanks for making me bring my best each and every Tuesday afternoon.

A few shout outs to some vets of the class
Andra - DALLAS!!!!!! T-Veins!!!!! Thanks for calling your nanny in class (and yes it was her first class too). Thanks for always being a good sport and always working hard.
Wendy - B.A. Thank you for improving! You've come a long way and I'm glad to have shared in it.
Arlene and Kelley - I had to put you 2 girls together. The work you 2 girls did when we trained together!! Best part of my week was knowing I was going to train you 2 on Monday.  I'll never forget that last "sprint".
Adam - Yo Big Man!!! Thanks for always keeping me on my playlist game. Thanks for the t-shirts. It forced me to get back on my grind and get back in shape to wear them!
Tyshon - Put it down every week. Had the toughest job since I knew you were the strongest in class I had to challenge you even more. It also helps when the entire class depends on your success!!! Hahaha
David - I always knew if I gave the WTF option you were going to try to do it. And give me the finger after.
Amy - I appreciate the energy! The hard work! And most important you always look like you're having fun. I could be killing the class and you're in the zone. QUICK FEET!!!!!!
Marcela - Always a hard worker.
Petey and Dan - the Queens crew. Thanks for coming through and reppin' the borough each week.
Glen - Thanks for the best endorsement ever. The vid of your boys saying ,"Ari is Mean" is one of the greatest moments I've ever had as a trainer.
Ryan - Thanks for making T step his sprint game up! The competition between you 2 always got me amped up!
Merissa - Lil sis the Original Sprint Champ! Go Team! 

Lastly thanks to the smack talkers. It makes me go that much harder every week. Nuff Said!

Now I gotta find that Boys II Men song so I can officially close the show.

Pharaoh Out!

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!!