A message to new RKC's

The RKC weekend is a life changer. The people are passionate, High Fives are flying around like moths on street light. People are pressing giant kettlebells, networking, flexing their abs and are all fired up. You leave the RKC and you say to yourself " I can't wait for RKC 2, and the CK-FMS. I am gonna sign up asap.

Here is my advice....don't. I am not saying that you shouldn't take the courses, I am saying that you should wait. Wait and take the time to apply what you have learned. It's great if you can accomplish the basic lifts but teaching it is a whole different story. Once you have taught 50 different clients how to do the basics well, you will have a deeper understanding of the basic lifts. Then after the 50 clients, you will still have much to learn.

I am amazed at newly minted RKC's that create DVD's a week after the certification. Props to them that they have taken the initiative but IMO, its a bit premature. Just because you can regurgitate verbatim what you learned at the RKC doesn't mean it's time to create your own DVD.

I am not ripping on you, I am just saying that you should take your time and learn how to be a great coach. A great RKC is a great coach, this means that you can teach anyone how to perform the lifts.

Take your time and enjoy the ride, strive to be better, teach for free, learn, screw up, learn again and repeat for life.

ARC trainer from Hell

I hate cardio equipment, for the most part I think it's useless. But, if you must hop on a piece of equipment, try the Cybex ARC trainer. It has a few programs that aren't too bad. Here is a true butt-kicking workout on the ARC trainer.

Caution, this will drive your HR pretty high, please exercise with caution!!

Hit the Strength button

Enter your weight

Select Level 10

Keep your strides per minutes over 135 for 10 minutes. Regardless of what the program does, always keep your strides over 135.

Enjoy and report back

The 20 minute kettlebell workout

Here is my new favorite kettlebell routine. It takes 20 minutes, thats it ;) It's very simple but not easy. Here are the basic rules:

Pick 1 size kettlebell, I use the 24k for this. Choose wisely, your goal is to not change bells.

You will stay moving for 20 minutes, do not stop.

:30 of 2 handed swings

:30 of Goblet squats

:30 of pushups

200 meter run.

Repeat this for 20 minutes without rest. This is not an "all out" crossfit type routine. Quality reps is key. If you do not know how to manage fatigue yet then this workout is not for you. Keep track of how many "rounds" you finish and try this twice a week for 4 weeks.

If you are gassed, use the 200 meter run as a active recovery, if you can fly on the 200 meter runs, go for it.

The average male KB'er should start with a 20k or 24k while most women (not all) should use a 12k, 14k or 16k bell

Pace yourself, it's a long 20 minutes

Todays training 10/5/10

5x2 weighted pull-ups

45 x2

55 x2

65 x2

75 x2

85 x2

RKC snatch test with a 20k

4 min flat

Gettin back into it again :)