Kettlebells make you invincible

Here is a quote from a good friend of mine, I introduced him to hardstyle KB training a few months back.

"Dude, kettlebells are scary. They make you feel invincible. Like I did tough workout today and I was pretty certain I could kill a man with my bare hands."

Hardstyle Kettlebell Training- if your goal is to kill someone with your bare hands, please contact your nearest RKC.

POWER TO YOU!

Assisting at a RKC

I inquired yesterday about assisting at an RKC in the future. I was pleased to find out that my team leader had reccomended me as an assistant. It doesn't seem like a big deal but it made my day. Power to the RKC!

Conditioning for soccer players

Soccer is a passion of mine, I have played since I was 6 years old. I have been very fortunate to train several pro soccer player over the years and have developed a pretty straight forward way to get fit fast. The protocol is designed for a pretty fit high school player all the way up to the pros. All of these intervals are based on 1 minute of work, so a 45/15 interval would be 45 seconds of a brisk jog and 15 seconds of a sprint. I use 50 yds as a distance, this way you can open up your stride length.You will be running back and forth for the duration of your workout. These workouts will be done twice a week, and at the end of a training session. This will take 9 weeks and if you are honest and if you train hard, you will reap the benefits. This training regimen will replace long distance running.

Weeks 1-3

#1 45/15 for 5 min
#2 45/15 for 6 min
#3 45/15 for 7 min
#4 45/15 for 8 min
#5 45/15 for 9 min
#6 45/15 for 10 min

Weeks 4-6

#1 40/20 for 5 min
#2 40/20 for 6 min
#3 40/20 for 7 min
#4 40/20 for 8 min
#5 40/20 for 9 min
#6 40/20 for 10 min

Weeks 7-9

#1 35/25 for 5 min
#2 35/25 for 6 min
#3 35/25 for 7 min
#4 35/25 for 8 min
#5 35/25 for 9 min
#6 35/25 for 9 min

A few thoughts....

Conditioning is all in your head, keep your head down and train hard every step you take.

Be honest when you sprint, when it's time to sprint, you better be moving!

Make sure you turn in both directions at the end of each 50yd marker, you do not want to create imbalances by only turning one way.

Never act tired, act as if you have been there before and you are comfortable. Never let your opponent see you fatigued, be mentally tough. Make sure they quit before you do.

I have done this, it works. I would never prescribe a routine that I haven't done myself. Practice what you preach.

a few things

Just got back from the Bahamas, Atlantis was fun, we may have to re-mortgage the house after paying for the food there. If you ever go, bring some cash or get a 2nd job 6-8 months prior to the trip.

Atlantis didn't have kettlebells, booooo...

I just signed up for the Z-health R and I phase certs in Boston - can't wait.

My website www.skillofstrength.com is getting built by my amazing wife, it should be ready to go within the next 30 days or so. Honey you are the best!!


Back is feeling better, its amazing....when I stick to my mobility drills and not over train I feel better. I guess a need a strength coach.

Just got my "I just pood" bumper stickers - yes I am 30 and think it's funny.

Why are you a trainer?

Why are you a trainer or a strength coach?

Is your goal to truly help your clients?

Do you take care of yourself? Do you practice what you teach/preach?

Are you in it for self recognition, money or fame?

Have you ever trained anyone for free because they needed it?

Have you mentored a younger strength coach?

Do you learn every day?

Have you taken extra time with a client that isn't one of your favorites?

Have you ever had a client/athlete who at first you didn't want to work and and 1 year later you can call them a true "friend"

How many clients have you impacted in a positive way?

Is success measured by the amount of money in the bank or the amount of people you have helped?

Answer these honetly and then think about your answers. How do you feel about your
"honest" answers? Do you feel confident about the truth or as if you may be missing something?

Why are you a trainer?

It's not about you and how great you are, it's about your clients and how you share your gift as a trainer with them.

God gave us two ears, two eyes and one mouth for a reason. I am pretty sure it's so we can listen more, see more and talk less.

Merry Christmas from Pavel

Here is a Christmas wish from Chief Kettlebell Instructor Pavel.

Amen Pavel!!

Power by Pavel Newsletter
Issue 194, 12/24/09
Merry Christmas!

If you are not a Christian and you took offense I respectfully ask you to reconsider. I grew up in the Soviet Union where you could get expelled from school, dishonorably discharged from the army officer's corps, or put an end to your career for wishing someone a merry Christmas. Christmas celebrations were supplanted with "New Year" celebrations to keep God out of our lives.

Today, every time I hear lame and toothless "Happy holidays!" or I wish someone a merry Christmas and get a look, I feel like I am back in the USSR. The Big Brother is watching.

If you do not believe in the Christian God, at least have the cheer to celebrate the freedom of religion—or lack of thereof—and the freedom of speech we still enjoy in America.

Merry Christmas and God bless America!

10 things I wish I knew 5 years ago

Here are 10 things I have experienced in the last 5 years. These are in no specific order.

1. If a client cannot do a proper scapular wall slide you should probably hold off on overhead movements. Clear up the restriction then progress

2. Teach your clients the difference between a pelvic tilt and scapular retraction and protraction. If they can do each one without moving the other they will have better body awareness.

3. Spend more time prepping the hips and shoulders.

4. Ankle mobility is the key to all lower body movements- clearing up any ankle restrictions will pretty much increase the quality of any lower body lift.

5. Do not teach something you cannot do PERFECTLY

6. Take the time to mentor a younger client. I can assure you that you will learn just as much from them as they learned from you.

7. Strength is a skill, you MUST practice every time you train. Do not just work out. PRACTICE

8. Take the time to learn and network with other strength coaches, you do not know it all.

9. Quality before quantity- anybody can do a drill wrong, not everybody can do it correctly.

10. Spend more time with your friends. This doesn't always have to be something significant. Sometimes you need to just "show up"