Zen and the Art of the Kettlebell Swing, Clients Hitting Metacon Hard, and Moving On

It was somewhere between my 10,001 KB swing and some hybrid Crossfit WOD 8+ years ago at Quantico that I got it.  I had started with kettlebells after doing some workouts I found online.  I worked out, cold or hot or wet, outside of Marine Corps University.  I became known as the "Kettlebell Guy," and I ended up training 100s of people with bells.  It moved onto personal training and taking people to their limits.  But I will never forget that area where I learned about the tenets of proper strength and conditioning while PTing with Marines down on that river's edge, where they kind of have a memorial WOD area for me.

The "Kettlebell" Prison Workout Area!

Now, today is my last day at Quantico, and I have found out that even though I left my last prisoner WOD area, they still have my tools of the trade: a 30lb KB that sits outside always, sandbags, tires, pullup bars, and a picnic bench to jump on.   They even have the slosh pipe.  Well, I have since gotten more training and miss the old WODs, but now I am taking my business fulltime.  It is really for my clients who train so hard to change their life.  That is enough inspiration right there.

So as I leave Quantico today and turn a new page, I will think about all the PT, martial arts, training, running, mountain biking, CrossFit, and strength training I learned about combat fitness.  I have also learned from so many other greats.  I continue on the quest.  More to come on our new big studio with lots of new toys and training protocols.

My clients are dialing hard, too.  They have a lot of races coming up, so their metacon is going through the roof.  Check them in action as they are my labrats for things to come!

Hitting the Metacon Hard!

SISS: Strength Is a Skill Stupid and WODs

In a recent online article, the author gives some tips about how to avoid the effects of aging.  One of the biggest arguments is the concept of strength training.  Many fitness professionals know that training strength not only makes the body less injury prone, but also that the effects on the metabolic conditioning associated with it burn a ton of calories and keep your metabolism amped for up to 36 hours after.  So training strength is the biggest bang for your buck as far as an anti-aging remedy and total-body strength and conditioning.  But you have to break the older paradigms of training hypertrophy, which is NOT how to train strength in the most effective way for overall health and life fitness.

Big Mike, Chris, and the Deadlift: Going Strong at 355+ lbs.

At Rogue Kettlebell Fitness, we focus on training strength because many of my clients are over 35 and they have a limited amount of time.  So they need to get in an effective WOD.  Programmed the right way, strength training with kettlebells and body weight training done in circuits produce amazing results.  Also, we focus on compound lifts and body weight exercises that incorporate the whole body:

--Clean and Press
--Front Squats
--Snatches
--Deadlifts
--Swings
--Rows
--Pullups
--Pushups

Amazingly, many do not know that all the compound lifts can be done with 1 or 2 kettlebells.  Further, they are a lot safer to teach than many of the same lifts done with a barbell.  So learning to use kettlebells in a strength training program can help you reap the benefits.  Too many times, I have seen people working out with too light a weight.  Recently, one new client, a male, came in a said he was using a 20 lb. kettlebell for swings, but he was hurting his back.  Turns out is was too light, for I gave him a 16K, and he had no pain whatsoever.  All of my clients lift heavy stuff, and we rarely have injuries.

Clients Getting Down-and-Dirty with the Compound Lifts!

In another example yesterday, I was training a private group in a corporate fitness studio.  It was 6 women, and the rest were men doing the typical death by treadmill run; or they were doing bench press and bench dips.  Well, my ladies blew them away when they were clean and pressing and front squatting 2 x 16Ks.  One guy came over and grabbed 2 15 lbers to try and emulate what we were doing.  Needless to say, he embarrassed himself in front of these women, and he was at least 60-100 lbs. heavier than them.

So the take away: Young or old, train strength as a skill--just don't be stupid about it!

Train Hard.  Train Strong.  Train Rogue.

Matt's WODs and Prep for the IKFF Cert at The Training Room in Avon, NJ:

Thursday: Metacon 10 Rounds AFAP (32K) 15 Swings 10 Pushups (rings) 5 dead hang pullups

Friday: IKFF Conditioning WU: 3 Rounds / 1-Arm (26K) 5/5 of) Swing,Cleans, Push Press, Squat WO1: 2x26Ks w/ 2:30 min. rest between sets 2x5, 10 LCCJ 2x15 Jerk) 2x10/10, 20/20 Snatch Finisher: 3x7 Front Squats 2xMax Set Pullups

Base-Level Fitness, Focusing Training, and my WODs

I have been blogging much about the events and training that me and my clients are currently doing.  No doubt, kettlebells, good strength and conditioning programming, and focused training allow one to acquire a great base-level of fitness; and then, as the event approaches, one can hone the skill and training area that they need to work on. But working on that base is something we really focus on in the gym, for as we get older and we have more commitments--with kids, job, life, etc.--you need to be efficient in the gym and with your WODs.

I try to walk-the-talk with all my clients and people I train.  This is to show them that I don't just give out prescriptive advice, but rather that I am following my own training protocol that I deal out in the studio.  That is one reason I blog and post my WODs: To show the progress and training that lead to personal successes at events, races, etc.  I think you can inspire this way.

So I have 3 big events coming up over the next 2 months:

3-5 August: IKFF Level 1 and Level 2 Courses
25 August: The Mid-Atlantic Super Spartan Race
14 October: The Heritage Half Marathon

All of my training is focused, but because of my base, I can tailor each training period leading up to the event.  I focus on the skills, strength, endurance, and stamina I will need.  Right now, I am focused on a lot of KB work since I know from previous IKFF certs that we will be working out ALL day with kettlebells.  Thus, I am trying to get in work almost everyday.  After that, I will shift my training focus.  Keep reading future blog posts to see progress and training.

Matt's WODs:

Saturday: Strength WU:  5/5 TGUs (32K) WO1: 5x5 Clean and Press (24Ks) Weighed Pullups (16K) WO2: 4x6 Front Squats (32Ks) WO3: 3x8 Floor Press (24Ks) Bodyweight Rows Finisher: 5 x 5/5 Snatches (28K) coupled with 16 lb. Sledgehammer Hits

Monday: Strength WU: 5/5 TGUs (32K) WO 1: 3(1,2,3) Single Arm Clean and Press (32K) Weighted Pullups (R1: 32K, R2&R3: 24K) WO2: 5x10 Goblet Squat (32K) Finisher: 3 rounds 5/5 Snatches (32K) 15 Pushups

Tuesday: Metacon 5 Rounds w/ 32K 10 Swings 10 Pushups 5/5 Cleans 5/5 Push Press 10 Pullups 10 30" Boxjumps Snatches at end (32K), but nothing to failure.  Good One!

Killer Conditioning, Training with Old KB Amigos, and IKFF Prep

It has been hot on the East Coast, but sometimes it gets even hotter in our gym at Rogue Kettlebell Fitness.  (Bikram Yoga has nothing on us!)   Like the other night, we had 20 people training hard with a kettlebell/body-weight circuit, with the AC cranked and the fans blowing in all directions.  Still, the circuit was hard, the sweat was pouring, and the last round was nonstop, with no rest.

Clients Sweating It Out during the Final Round: No Rest Conditioning!!!

Sometimes, you need to be pushed, and you need to develop that metal toughness with a "train-as-you-fight" mentality--like in the military.  I conduct my classes, personal training, and my own training in the same manner: Push it hard at the end like a race!  My clients comes to me to earn-the-burn, and develop that real-world fitness that is going to carry them through races, events, and just the stresses of life--although there are some sadomasochists in the group, including me.

Even myself, I have to pushed to my own next level.  I do it by training with Marines, sparring in the dojo, and adding extra intensity to all my WODs.  You also have to test yourself, and in a few weeks, I will be heading back up to The Training Room in Avon, NJ, for the IKFF Level 1 and Level 2 certs.  I was there a few years ago and earned the Level 2 with Steve Cotter, Ken Blackburn, Mike Stehle, and Jim Milkowski, to name a few.  Nonetheless, I am going back to train with hardcore people who pushed me then, who will also push me on to my next level.

Steve Cotter Pushing Me to the Limits with High-Rep 32K Jerks.

A Great KB Crew at The Training Room 3 Years Ago: Hardcore Training, Positive Vibes!

Matt's WODs:

Wednesday: Strength WU:  3 Rounds (32K) 30 sec Rower/15 Swings/15 Pushups WO1: 5x3 then 5x3 Dumbbell Bench (worked to 80s) 1-Arm Rows (32K) WO2: T-Bar Deads Worked up to 7x1 405 lbs. Finisher: Single 32K work Jerk, LCCJ, Snatch

Thursday: Conditioning 4-Mile Trail Run with .5 mile hill sprint 2 x max-rep pullups Friday: WO1: Kickboxing and Jumprope (20 min.) WO2: KB Single-Arm Complexes (24K) for IKFF prep (3 rounds x 5 reps per arm) Swing, Clean, Press, Jerk, Squat, Snatch Finisher: 2 x 5/5 Thrusters and 5 Weighted Pullups

Pullup Progressions, the Client B-Day WOD, and AWESOME Nutrition Advice

We are a tight crew at Rogue, and many of us have been training together for years. So when it is a client's B-Day, we try to dedicate the WOD to them.  Needless to say, the whole crew--including the B-Day girl--rocked it.  And it was a hard one.  But who says age will slow you down or prevent you from being an athlete.

Case in point, the B-Day girl: Leslie Abell.  Let's just say she is over 35, started training with me last year, and now is in amazing shape after many years of not being active.  (Check her out in the video of the WOD.)  It just goes to how fitness is a way of life and can keep you active.  Leslie completed her first Warrior Dash a few months ago, and now she is training for her first half-marathon.  Way to go, and she in ensuring herself many quality years of living--and that is what it is all about.

The B-Day WOD: Leslie and Company Rocking It!!!

I also got a good post from a friend and fellow client that works out at the studio: Lisa Gulley, a great fitness and kettlebell enthusiast who has a fitness blog: www.workoutmommy.com.  Today she posted about pullup progressions for women using bands and other devices for assistance.  We use many of the same protocols at Rogue KB, and I have seen many women--and men--use assistance and progressions to do deadhangs, which are quite a feat for anyone.  We worked some into a density set last night.  Check out the video:

Women Rocking the Pullups and Progressions.

And finally, big props to Mary Perry of Dynamic Nutrition.  She gave a lecture at the gym a few months ago about optimal nutrition for athletes, which was a great success.  And I mentioned in the previous blog that if you want the truth, go to someone who practices what they preach.  Well, she was recently interviewed as a subject matter expert by Outside magazine about proper dieting for the Spartan Race.  Check out her article.  And if you're in the NOVA area, get good advice.  I am doing the Spartan in August and am following it.

Matt's WODs and Prep for the IKFF Cert at The Training Room in Avon, NJ:

Monday: Strength WU:  5/5 TGUs ((32K) WO1: 3(1,2,3,)  (2x32Ks) Clean and Press Weighted Pullups (24K) Front Squats Finisher: 20-15-10-5 Swings and Pushups (nonstop)

Tuesday: IKFF Conditioning WU: 3 Rounds / 1-Arm (26K) Swing,Cleans, Push Press, Squat WO1: 5x7 Push Press/Jerk 2x26Ks (1:30  min. rest) WO2: 5x10/10 Snatch Finisher: 2xMax Set Pullups 2x100 yd Farmer's Walks (26Ks)

Proper Programming and Ramping Up the Conditioning

I hate getting injured and getting off of a training cycle.  But then again, sometimes it is nature's way of telling you to slow down.  That got me thinking about my training and some upcoming events that I'm training for and prepping people for: Half Marathons, Spartan Race, and the IKFF Level 1 and 2 Course at The Training Room in Avon, NJ.  Can't wait to train with Steve Cotter, Ken Blackburn, Jim Milkowski, and Mike Stehle.

Tools of the Trade for Friday 13's Death WOD.

But I got to thinking about my dorked up nerve and training this month: If I can't train uber-heavy, at least I can still train.  So I have been ramping up the conditioning, focusing on intense metabolic round training with some medium-to-light strength days in between.  I want to stay in the game and be at my best during the events.  Thus, it is always important to be mindful of how your body is talking to you about your programming and what you have going on.

Wednesday: Strength WU:  2 Rounds 20 Swings 20 Pushups 2 min. Rower 1x10 135. ib Bench Press WO1: 5x5 Bench Press (185) Neck Injury Blows 1-Arm Rows (32K) WO2: Trap Bar Deadlift Worked up to 5x1 of 405 lbs.

Thursday: Metacon/Spartan Training with Frek Fighter Outside (Hot) 5 Rounds Nonstop: I-Go-U-Go (32K)  10 KB Swings 5/5 Push Press 10 Pullups (Switched Grip) 10 24'' Box Jumps 10/10 16 lb. Sledge Swings

Friday 13th Hell WOD Prepping for Events WU: 3 rounds of 5 min. on Heavy Bag and Jump Rope WOD: Strength 5x5 Clean and Push Press (26Ks) 5x10 Snatch 3x Max of Pullups 3x5 Front Squats KB Complex Work Focusing on Form with single 26K KB

The power was out in the dungeon, and I forgot socks, so worked out barefoot--telling, aye!

Kettlebells: The Ultimate Cross-Training Tool and WODs

So after a pretty hectic week--forest fire, evacuation, car crash, neck injury--I'm finally getting back into  my training cycle.  As well, at Rogue Kettlebell Fitness, we are ramping our training up for a number of events.  One of the biggest will be about a dozen clients running their first half-marathon--a great feat to say the least.

So a lot of our training has been focused on circuit training along with muscle-building lifts and sprinting drills to make the core, upper body, and legs all stronger.  I meet too many runners who run many races each year, but find them hobbling around a lot, injured and out of the game.  The first thing I tell them is they need to cut back on the running--yes, cut back--and do more strength and conditioning style training.  You really only need three runs a week:

1. Tempo Run
2. Sprint or Interval Work
3. Long Slow Distance (LSD) for Time or Distance

Also, all too common in America is the sit-in-a-chair lifestyle that weakens the posterior chain.  Well in fact, recent studies proved that strong hamstrings and quads, working together with proper hip, ankle, and knee movement is key to staying injury free while running. (Studies thanks to Katy Luetke, CSCS, of SHIFT Athletic Performance.)

1.  Why hamstring eccentrics are hamstring essentials. Thorborg, in British Journal of Sports Medicine, 2012  
2.  Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance. Tim Dorn, Anthony Schache and Marcus Pandy. 

Why?  The answer is because running takes a toll on your body from all the impact.  Further, as you age, you become more prone to injury as other areas of the body lose strength and flexibility.  Case in point, I have one client who recently did a marathon, and she injured her IT-Band bad.  However, she came to KB class, and i told her to do even more KB classes instead of trying to jump right back into running.  Well, she stuck with the bells and took a little time off, and now she is out running again.  That is the point: A good strength program will pay out in dividends in regard to performance when programmed correctly.

Check out some clients doing upper body, lower body, and core strength WODs before we took it outside last Saturday for our running class.

Rogue Clients Hammering Important Lifts at Our Running Class Last Saturday!

Matt's WODs focusing on building strength, stamina, and endurance:

Monday: Strength Strength Circuit:  5x5 w/26Ks WU: 5/5 TGUs Set 1: Double Clean and Press (strict) and Weighted Pullups Set 2: Front Squats  Finisher: 5-1 Snatches (nonstop) and max-set pushups on KBs

Tuesday: Conditioning for Spartan 4-Mile Trail Run with Frek Fighter (Many downed trees) Finisher: I-Go-U-Go Pullups 1-8 and then tire flips until it hurt