Gone fishing!

Hi and thanks for dropping by!
It’s been a while since I last updated the blog, so I thought I’d let you know what’s going on.
The simple truth is that I have too many projects going on right now to be able to write good posts.

I hope you enjoy going through the archives. I am working on a better system to get rid of information that’s no longer relevant or topics I have changed my mind about. That, and a few other nice improvements, stay tuned and check in again in a few weeks :-)

I am still posting a few vids on youtube, so subscribe to the channel!

http://kettlebell-fitness.dk

Leave a comment

Filed under Uncategorized

Set PR more often!

Thierry Sanchez Kettlebell Long CycleWho does not love a new PR or PB (Personal Record or Best)?
How often do you set one? You progress fast in the beginning, then gains come at a slower rate, and some people are tempted to give up when they stop setting PR or feeling progress.  I want to share my thoughts about ways to keep up the motivation by setting more frequent PRs.

We train to elicit a response and adaptation. Put simply, we train to become stronger and fitter, and by the same token, set new PRs. To achieve this, we need to keep lifting more challenging loads over time. Many people have heard of the Progressive Overload Principle. In practical terms, progressive overload is variation of 3 training parameters.

In Kettlebell Sport we have:

  • The weight of the kettlebells
  • The total amount of Reps, or the volume lifted for an exercise (kg*reps*sets)
  • The pace: the tempo at which you lift in a set (RPM or reps per min) and its cousin, density, or how long it took to do all sets

All 3 parameters (and combinations) are important to help you progress. In short, you can lift heavier, lift more times or lift faster and this will reflect new gained strength, power endurance or endurance/ work capacity.

In GS, most people only talk about their 10 min sets PR. I think it has limitations, because it might be a while before you top up that PR, by either doing more reps in a 10 min set or with the next size kettlebell. I think 10 min sets should just be referred as competition PR (which can be sub-classified in actual competition or training setting).

What about setting PR in other time  frames? 1 min, 3 min, 5 min, 7 min, 12min, 15 min? Suddenly you have a lot more ways to set a PR and challenge the body, therefore bringing new stimulus and help overall progress.

I also think PRs should be kept within the context of a training cycle or year

My PR last year ended up being 66 reps in 10 min Long Cycle with 2*24kg. Now that I have had a 2 month break and started training again, a 3min set with 2*24kg this year is a new PR. 1min with 2*28kg is another PR. You get the idea. Progress across different size kettlebells is valuable and will help further PRs with the competition weight.

Of course the plan is to beat last year’s PRs, but any gain, no matter how small is a PR in my mind. Going back to the 3 points I described above you have at least 4 types of PR: competition/ training 10min set, weight, volume, density.

It can just be a volume PR, be it 1 long set or over several sets. For example, last year, my top PRs with LC 2*20kg were 94 reps in 10 min (9,5rpm), and 96 reps in 12min (8rpm). One PR may be seem more relevant to competition but the other PR (regardless how insignificant) is still important to my overall development as a lifter!

How about 10*1min sets @12rpm with 1min rest? That’s a PR of 120 reps LC 2*20kg in 20min. Here I have a volume PR and a density PR because my original volume PR of 120 reps was done with 1min work/ 2min rest, and took 30 min, if it makes any sense…

Looking at things in a different way sometimes might help chase that feeling of having reached a plateau and give you the motivation needed to keep going :-)

All the best!

http://kettlebell-fitness.dk

Leave a comment

Filed under Kettlebell training

How to make your own styling wax

2013-12-15 13.49.59Here’s a little metro-sexual post today: how to make your own hair wax.

I gave up many commercial products (like shampoos, deodorants, toothpaste…) long ago because putting petroleum products and chemicals on my body is not that attractive. There are consequences and repercussions on our environment too.

Anyway, I did not originally try to make hair wax. I was trying to make a deep heat warming ointment using chili peppers, hence the red color of my finished product, and weird smell I must say!

The ointment was not as warming as expected. I could feel a little heat while rubbing, that’s about it. I was left wondering what to do with all this junk now. I had organic hair wax in the bathroom and oh revelation, some of the ingredients looked similar!

Here’s the recipe: 

  • 1 cup Olive Oil
  • 1/3 cup Beeswax
  • 1 Tbs. Coconut Oil

As you can see, with a few basic ingredients it’s easy make a batch of styling wax that hardly costs anything, lasts a long time and works well.

Gently heat all the ingredients in a pot until the beeswax is fully melted. Remove from heat, let it cool down then add a few drop of essential oil if you want.

I ended up adding peppermint oil since I like the smell of it and as a bonus found out it’s supposed to stimulate hair growth. Sadly, it did not mask the smell of chili pepper…

Store your styling wax in a container and let it solidify at room temperature. It should roughly have the same consistency as commercial styling wax. So simple, so good, and as a bonus you get to boycott the big companies and animal testing, yeah!

http://kettlebell-fitness.dk

4 Comments

Filed under Health, nutrition & recovery