Training updates

There is roughly 5 weeks to go before my first ever powerlifting competition. It turned out the powerlifting federation decided this comp should be the Danish National in Raw Powerlifting… I was expecting a friendly little event, now I have probably bit more than I can chew

As it is, I weigh 69kg. I contemplated dropping under 66kg for a while, but decided the effort probably wasn’t worth it. My weight division goes up to 74kg.

My lifts are far from great, but I feel I have come a long way since January, with a very simple, low volume and focused program that has also kept me from injuring myself.

Today, after a 3 day peaking cycle from the book “Consistent winning”, I set a PR of 120kg in the squat. I still have problems with holding the bar in the optimal position… My bench is my biggest weakness though. Having to hold a pause with the bar on the chest and press up is quite different from anything else. Right now it is on 85-87kg, if all goes well, it might even go up to 90, hehe… I also set a PR in the deadlift with 162,5kg. That’s when I started question how healthy is this stuff anyway…

The 3 day peaking cycle was a sort of test run, since I plan to do a 3 week peaking cycle leading up to the competition, which will end up with a 3 day cycle. It gave me faith in the system.

It will be interesting to find out who will compete in my weight and age division.

Organizers have also decided to only have 1 masters age division. So, everyone over 40 will be in the same boat. I really feel as the under dog, with no experience whatsoever and not so impressive lifts! But I’m going to stick with it, I am sure the experience will be fun and memorable.

I have learned a lot along the way, so I am really glad for this journey.

After that, it will be time to go back to kettlebells.

The Danish kettlebell championships are set for the end of October, so I’ll roughly have 4 months to train for it. This is also going to be a challenge, since the last kettlebell snatch set I did was in February. I guess I’ll find out if it is possible to come back to a decent level in such a short time!

Next year, I already know there won’t be competitions, as I’ll be spending some time in France over the Winter (and take my little boy skiing!) and Summer as well. I also mean to try something different with training. I have never trained for hypertrophy before, although I have meant to do it, so who knows? The timing might finally be right for it.

I was checking out this site ” the Adonis Index”. What I like is that the idea behind the Adonis Index is it is about proportions, and not about body fat or mass, isolation exercises or anything else. The Adonis index is simply a ratio between height, waist and shoulder breadth. The closer you are to the fabled Golden ratio, the closer you are to the proportions of an antique Greek statue, and the rest takes care of itself along the way. I like the simplicity of it.

Good training!

http://kettlebell-fitness.dk

Alternativ styrketrænings workshop i København, 03-06.12

En Inspirations workshop der omhandler alternativt styrke- og konditræning.
Prøv alternative træningsredskaber som: Bulgarian bags, Battling ropes, Sandsække og Kettlebells.
Hvis du tror at funktionel træning handler om tåbelige øvelser på en oppustelig stor bold eller andre meningsløsheder vist i motionsblader ,så tro om!
På denne workshop lærer du de bedste øvelser til at blive atletisk og stærk til brug i din hverdag udenfor fitnesscenteret.

Medbring svedbånd til håndledende og indendørs træningssko med en flad sål (ikke løbesko).

Tilmeld dig her

Dato og tid: 3. juni 2012 – kl 12.00 – kl 16.00
Sted: Vektor Gym, Jorisvej 11A, 2300 København S

Workshoppen indeholder:

• Sikkerhed med frie vægte
• Opvarmning- Nedkøling – restitution
• Find ud af fordelene og det særlige ved forskellige træningsredskaber, og hvordan man skal bruge dem
• Klassiske øvelser: Deadlift, Clean, Squat, Press og Shouldering
• Helkrops integrationsøvelser: bevægelse i 3 planer, bære og slæbe, kaste og hoppe
• Bliv din egen træner: Gode råd om træning, metoder og programlægning
• Video af øvelser og noter (på engelsk) er inkluderet

Læs om din underviser Thierry Sanchez her…

Tilmeld dig her

http://kettlebell-fitness.dk

Snatch: thumb up or thumb down?

Reblogged from Thierry Sanchez 's Blog:

• 

If you only use one snatch technique for GS,  you may want to reconsider…

Snatch style is usually a personal preference due to body mechanics. Efficiency is mastery of technique. Styles and efficiency can mutually co-exist, even though some people think there is one only one way of cooking an egg.

Vasily Ginko advised me that some athletes change their grips on the down swings to save their grip endurance.

Read more… 558 more words, 5 more videos

Certificeret Kettlebell Instruktør Kursus i København, 12-05/12

IUKL/IKSA Kettlebell Fitness Level 1 kurset er et Kettlebell basisinstruktørkursus for dig som ønsker at kunne tilrettelægge og gennemføre Kettlebell undervisning som personlig træner og holdinstruktør.

Samtlige Kettlebell teknikker og træningsmetoder er baseret på den seneste østlige og vestlige Sport Science. Disse teknikker og metoder hjælper effektivt med at opnå og forbedre individuelle fitnessmål.

Tilmeld dig her

Dato og tid: 12-05/12 – kl 9.00 – kl 18.00

Sted: Urban Fitness, Lergravsvej 57, København

For at deltage på Instruktørkurset forudsættes det, at du er rutineret i de fundamentale Kettlebell teknikker; Deadlift, Clean, Swing, Squat, Press og Get-up.

KURSUSINDHOLD

• Sikkerhed, herunder: Undgå skader på dig selv og andre
• Hvordan du undgår blå mærker og vabler
• Teknik og træning, herunder: Hvad Kettlebells kan og ikke kan gøre
• Basale Kettlebell øvelser – progressioner og variationer
• Hvordan du spotter og retter fejl
• Instruktørvirke, herunder: Instruktion i praksis samt feedback
• Opvarmning, cool down og restitution
• Uddannelsesmateriale (på engelsk)

EKSAMINATION
Den fysiske test skal være gennemført senest 6 måneder efter instruktørkursets afslutning. Hvis det er nødvendigt, kan testen filmes og indsendes som video.
Den skriftlige test indsendes via e-mail.

Fysisk test (se video)

IUKL/IKSA Kettlebell Fitness Level 1 Instruktør certifikat vil blive fremsendt af IKSA kort efter at alle krav er opfyldt. Bemærk at kun Level 2 Instruktører er berettiget til at blive registreret på IUKL’s liste over fuldt certificerede instruktører.

I tilfælde af at en deltager ikke består testen eller vælger ikke at tage testen, vil deltageren have mulighed for at tage testen indenfor 1 år ved indbetaling af et administrationsgebyr på kr. 500,-. Hvis der går mere end 1 år, skal kurset gennemføres på ny.

Tilmeld dig her

Thierry Sanchez er Danmarks repræsentant og Master trainer for den “International Union of Kettlebell Lifting” , det største kettlebell forbund i verden.  Han holder kettlebell instruktør kurser flere gange om året.

Thierry Sanchez er desuden uddannet diplomtræner/ fysisk træner under Team Danmark og er Danmark’s første “Candidate to Master of Sport” i kettlebells. Thierry Sanchez var træner for kettlebell landshold i 2010, hvor Danmark kom hjem med en guld og to sølv medaljer.

IUKL er en forkortelse af “International Union of Kettlebell Lifting”. IUKL er verdens største kettlebell forbund. IKSA står for “International Kettlebell & Strength Training Academy” og fungerer som uddannelsesafdeling for IUKL.

http://kettlebell-fitness.dk 

The truth about exercise

I came across a documentary that explores the possibilities of becoming healthier while only exercising hard for 3 minutes a week. It is an eye opener for many people used to the traditional approach to fitness, the long and boring hours at the gym or running in the park (or -how boring- on a treadmill).

For me, the take home message of the video is that the only exercise program that will bring positive changes into your life is one you enjoy doing and can keep doing over the many years to come.

You need to understand the real reason behind your motivation for exercising, what it is you truly want to get out of it.

Exercise choice and intensity are 2 of the most important factors in an effective training program.

If you can talk, read, write or concentrate on something else than what you’re doing, it is a hint you’re maybe NOT performing effective training, although it may enjoyable and qualify as being active.

How to improve a training program and make it more enjoyable

The idea is simple: remove all that is not essential in your program so that you have more time to enjoy the other things in your life. Perform a short program of basic exercises with focus and intensity. What is a basic exercise? Put it this way, anything that looks like it belongs in a circus is not basic.

It is possible to get great results training 2-3 days a week with short intense sessions. The catch is that you still have to be active every day for optimal health.

What will affect your health most? 30-60 minutes of training, or the 23 hours left?

There are pros and cons to every choice and many ways to approach training.

The very short training (HIIT) protocols are done as an all out effort to deliver effective results. Beginners may stick to the time format, but should not give a true maximal effort until they have gradually build up better fitness levels.

The most effective exercise choices for HIIT are exercises that allow for constant output with very little skill involvement.

As such, relying on HIIT as the only training method may not be the best way to reach specific goals, improve skills, achieve better posture and mobility, increase bone density and/or many other aspects of fitness. As in many cases, it is a matter of finding a balance.

However, HIIT 2-3 times a week as mentioned in the documentary will improve “health markers” such as insulin resistance.

More is not better. Do not plan to do HIIT every day, and do not plan to do the same form of HIIT day in day out for years on end.

4 short fast protocols for people on the go

1. No excuses 
2. Tabata protocol: 20 sec work/ 10 sec off x6-8 times (3-4 minutes)
3. Boutcher protocol: 8 sec work/ 12 sec off for 20 minutes
4. Peak 8 protocol: 30 sec work/ 1 min 30 sec light recovery activity x 5-8 times (10-16 minutes)

When scientists research HIIT, most commonly the intervals are performed on a stationary bike at an intensity in excess of 90% VO2 Max. I mean, you really have to go all out!

A lot of people perform tabatas using the same exercise for the whole interval. In my opinion, this leads to a decreased output as muscles become quickly fatigued. I recommend alternating between 2 exercises targeting different actions, or even up to 8 exercises.

Remember your exercise choice is critical. The most effective exercise choices for HIIT are exercises that allow for constant output with very little skill involvement.

My recommendations are to vary the choice of exercises and the training protocols as a way to distribute stress around the body and make training more enjoyable, instead of  repeating the same things over and over again , regardless what research says. Your sanity requires it. In most cases, this type of research is done  over a few weeks period, not years, so why would you do the same stuff for years?

And also, remember to balance your HIIT with low intensity exercise, that is a key to longevity not really addressed in the documentary.

Read the article that goes with the documentary

Personally, for me, doing only 3 minutes of exercise a week would be boring. I enjoy training, it is quality time with myself. I enjoy setting goals and improving skills, something near impossible to achieve on a 3 minute training regimen.

3 minutes will never be enough to improve my posture and mobility, and therefore impact the way I move or help me get over pain and imbalances issued from sitting too much for example.

Training with the sole purpose of improving my “health markers” or my “VO2″ sounds very clinical and devoid of passion and fun. It is a bit like viewing food as fuel, and not considering any other aspects like the social, visual and gustative aspect.

But hey, it’s about what works for each individual and keeps them satisfied! So, basically even if really really pressed for time, 3 minutes will be better than nothing. Good to know!

http://kettlebell-fitness.dk

Kettlebell avanceret workshop i København 13-05/12

Denne workshop dækker de mere avancerede kettlebell øvelser (snatch og clean & jerk), inklusiv øvelser med 2 kettlebells, og er designet specielt til dem som ønsker at øge deres viden inden for kettlebells.

Workshoppen er for alle som har været med på basis workshoppen, og som ønsker at lære nye øvelser og træningsmetoder.

Der er fokus på at udvikle dine teknikker.

Medbring svedbånd til håndledende og indendørs træningssko med en flad sål (ikke løbesko).

Workshoppen indeholder:

• Opvarmning / Nedkøling
• Avancerede ballistiske kettlebell øvelser, “complexes” og “odd lifts”
• Bliv din egen træner: Gode råd om træning, metoder og programlægning
• Video af øvelser og noter (på engelsk)
• 2 skabeloner til træningsprogrammer

Tilmeld dig her

• Dato og tid: 13. maj 2012 – kl 12.00 – kl 16.00 
• Pris: 800kr.
• Sted: Vektor gym, Jorisvej 11A, 2300 København S

Læs om din underviser Thierry Sanchez her…

http://kettlebell-fitness.dk

Warm up ideas

Here are 2 short videos with ideas for effective warm ups.

and two more videos with special emphasis on shoulders and thoracic spine, of special importance for people lifting things overhead.

Do not skip warm ups. Use them to move your body in all directions and train the basic lifts heavy. The more I learn about functional exercises, the more I shorten my list of useful exercises and stick to basics. The warm up and cool down is my time to move in the 3 planes of motions and work on mobility, not in the main part of my training.

http://kettlebell-fitness.dk

Self regulating training

What happens when you follow a training program, trying to do everything like it says? Do you feel guilty if you do not manage to complete it all to the letter or as fast as possible every single time? Does it truly matters that much in the way of results? Self regulating training means being ready to adapt your training session or some parameters of the program (reps, sets, time, weight…) according to a perceived rate of exhaustion or a decrease/ increase in performance.

Certificeret kettlebell instruktør Thierry Sanchez

Basically, self regulating is about listening to your body instead of trying to rigidly follow a training program. Every days are different and hard to predict. If you’re after strength, health or fitness at a recreational level, give yourself a break.

On the days you’re feeling great and full of energy, go all out. On the day you’re feeling not so good, there’s no point to pushing your body.  That’s common sense, but not enough people dare use it.

Being in tune with your body is a hard thing to get used for many people. It sure took me a long time to realize the long term benefits of such an approach.

Some of the main problems with too much volume or a “balls to the wall” shotgun approach to training are overtraining/ injuries, being too sore to move or even a decrease in performance.

My philosophy is you should be in the “ready for anything and everything” state most of the time, as it makes life way more enjoyable too.

I do not need to be super fit or super strong in a hurry – if ever- to have a good quality of life and health. I just need to be a little stronger and fitter than average and move well on a permanent basis. And injury free.

It seems some people forget this and just want to train hard every single time because they are more focused on the actual stimulus of training and peer pressure, instead of measurable, lasting and ongoing results.

Fit does not mean automatically healthy. A year round fat percentage under 12% for men is not necessarily healthy. I was on  Crossfit level 1, and the health continuum presented in the course is pure silliness pulled out of thin air. I’ll be writing more about this in the near future.

I have goals (Competitions are planned for June -powerlifting raw DM- and October -kettlebell DM and DM-) and a plan, but I am not going to kill myself for one day of glory. I guess at 41 years old, I’m relaxed about life and do not care much being elite or plan to be on a magazine cover.

Early February this year, I started Wendler’s 531 “Boring but big”. After 2 cycles I found out it didn’t suit my goals. I need more frequency on the lifts and less volume. It was good to try it though, and I can see the benefits but it’s not a good time for me to follow it.

I have tried some different approaches since October 2011, and got to find out what works well for me. So with only two and a half month left before my first ever powerlifting competition, I will be experimenting with training the 3 lifts, 3 times a week at different intensities, with a good dose of intuition thrown in.

That’s why I named my training log “The big easy”.

Now that the days are getting longer again and Winter is behind us, I am planning to incorporate 1-2 short interval or circuit training session a week, to add some balance to the focused and specialized training without eating into my recovery.

To  quote Bruce Lee:  ”It is not daily increase but daily decrease; hack away the unessential”.  Simple and effective.

Simple Self Regulating protocols

Some protocols are more aimed towards strength, some towards size. If you have ADHD or need much variety in your training, these are probably not the programs for you. Use Google if  curious and serious.

Also, remember that  high volume based strength training programs are not a good idea if your situation doesn’t allow for good recovery (stress or lack of sleep due to to small kids for example…)

• Shaf’s Power ladders
• Pavel’s Power to the people
• Bryce Lanes 50/20
• Staley’s EDT
• And of course, it is possible to adjust a kettlebell training in similar ways

Good training!

http://kettlebell-fitness.dk

Taking the Bulgarian bag for a spin

I recently started training with the Bulgarian Bag. For those who do not know what it is, it is a Croissant (must be the French in me…) shaped bag developped by Greco Roman wrestler Ivan Ivanov from Bulgaria. You can read Ivan’s impressive resume here.

He created the bag out of the needs for his athletes, and it turns out it’s pretty good for many other people as well.

The Bulgarian bag quickly took off  as a fantastic tool to implement in a strength and conditioning program for fighters ( Wrestling, Judo, MMA, BJJ and so on), and is now reaching the broader population.

For example, the Bulgarian bag is very mainstream in the UK, and more and more Crossfit centers in the US are using it too.

The weight of the bag is relatively light, ranging from 5 to 22kg, making it more of a conditioning tool than a pure strength tool.

So what’s the deal?

I decided to try it for myself.

I find the spins and arm throws very therapeutic and great for my back. The Bulgarian bag really moves my body in all 3 dimensions, much more than anything else I have tried. It is great for shoulder and thoracic mobility, and hips and core.

And of course it gets you huffing and puffing. By the way, the natural breathing  pattern for GS is very easy to apply to the spins and is the most optimal way to breathe when swinging objects, such as giant croissants.

The other great benefit of the Bulgarian bag is the grip challenge. You have to hold on to handles that are shaped like ice cream cones, thick and made of leather.  You really have to engage the whole hand to hold on to those unique handles.

The faster you spin the bag, the more forces you create, and the more the bag wants to fly away.

I have done some heavy farmers walk (up to 85kg each hand) but a few minutes of spins leave my whole forearms and hands like cotton!

Without being one of those guys that is obsessed about grip strength, I see the functional value of a strong grip, but it’s one of these things most people tend to neglect. As there are different types of grip strength the Bulgarian bag is a nice complement to the farmers walk.

My technique is coming along now that I’ve been given some valuable tips from Pinita from IBBC online (read the article here http://ibbconline.com/2012/thierry-takes-the-bag-for-a-spin-test/ ), and can only get better with practice. Haters and style critics can bite me, I’m just starting out!

10 days later

I’ve already got the next size Bulgarian bag on order. Interested, contact http://kratos.dk

http://kettlebell-fitness.dk

Kettlebell Basis Workshop i København, 28-04.2012

Denne workshop indeholder alt, du behøver for at starte med at træne med kettlebells hjemme eller i din forening/motionscenter.

Dato og tid: 28. april 2012 – kl 12.00 – kl 16.00
Sted: Urban Fitness, Lergravsvej 57, 2300 København S

Kettlebell øvelser træner hele kroppen, alle led og muskelgrupper. Andre fordele ved kettlebell træning er øget styrke, udholdenhed, cardio (kondition), knogle tæthed (minsker risikoen for knogleskørhed) og toning af din krop.

Tilmeld dig her på KRATOS.DK

Workshoppen er for alle, som gerne vil lære mere om de mange fordele ved kettlebell træning. Ingen forudgående kendskab til kettlebells er nødvendig for at deltage.

Indhold:
• Sikkerhed ved træning med frie vægte
• Hvorfor er en kettlebell designet som den er?
• Opvarmning – nedkøling – restitution
• Basis og de mest effektive kettlebell øvelser
• Bliv din egen træner: Gode råd om træning, metoder og programlægning
• Video af øvelser og noter (på engelsk) er inkluderet sammen med 2 skabeloner til træningsprogrammer

http://kettlebell-fitness.dk