THE BRIGHTON GIREVIK

REGISTRATION CLOSED FOR ENGLISH OPEN

2012-01-12T02:46:00.000-08:00

ENGLISH OPEN
REGISTRATION CLOSED

Long Cycle Competition
Willenhall Chart Centre
19 Gomer Street,
Willenhall, West Midlands
WV13 2NS
UK

With a record level of entries I have had to close the registration for this event.

I'd like to thank you all for your support and I am very much looking forward to seeing all 70 athletes compete on Feb 18th 2012

This has proven to be a very popular event and numbers have exceeded my expectations. I will be proud to put on this event and it looks like it will be a great competition with athletes coming in from all over Europe.

Let's get lifting guys and see you all next month!!!!

Long Cycle Competition, West Midlands England

2011-11-26T14:04:00.001-08:00

LongCycle Competition,
Willenhall, England

18February 2012
08.30 – 17.00

LongCycle and
Snatch Sprint Competition

I am pleased to announce that with the help of Jason at Wolverson Fitness I will be hosting first EGSA Long Cycle competition in England. This is an open competition and we welcome all abilities, we hope this will encourage people to compete in kettlebell sport for the first time and take open the sport up to a wider audience in the UK.

Location:
It will be held at the Willenhall Chart Centre

Long Cycle Competition
Willenhall Chart Centre
19 Gomer Street,
Willenhall, West Midlands
WV13 2NS
UK

Accommodation: Follow the link below for various hotels and B&B's in the area.
http://maps.google.co.uk/maps

COMPETITION LIFTS OUTLINED
LONG CYCLE: 10 mins
Inthe long cycle, the lifter cleans two bells to the rack position (one bell forwomen), jerks them to a locked out position overhead (this must be fixed before rep is counted),drops them to the rack, and then cleans them again prior to the nextrepetition.
Thelifter has ten minutes to complete as many repetitions as possible in each individuallift. The one major rule is that the lifter may not set the kettlebells down orthe set is considered complete. The lifter may rest with the bell locked outoverhead and in the rack position.
In the instance of women competitors (who will use one bell) the lifter isallowed to switch hands once.

Menmay compete with 12-Kg, 16-Kg, 20-Kg, 24-Kg, 28-Kg, and 32-Kg kettlebells,depending on their level of sport mastery.

See video for demo: http://youtu.be/i6bjk_D2H5o
http://youtu.be/rWCeRz8VCd4

Womenmay compete with 8-Kg, 12-Kg, 16-Kg, 20-Kg and 24-Kg kettlebells, depending ontheir individual level of sport mastery.
Seevideo for demo: http://youtu.be/GIovgZOoIic

SNATCH:3 mins

The snatch involves swinging a kettlebell betweenthe legs and explosively lifting it to a fixed and locked out position overhead(this must be fixed before rep is counted, legs must be straight), all in onemovement. After fixating the bell, the lifter lowers the kettlebell in aswinging motion back between the legs and performs the next repetition. Becausethis is a one armed lift, the lifter must switch hands one time and completesnatches on the other hand as well.

The sprint snatch is a speed event and separatefrom the Long – Cycle competition.

See video for demo: http://youtu.be/WEieSWaAFVs

WINNERS:
At EGSA it is all about Coefficient
(LC numbers x weight of the Kettlebellsx2) / BW

e.g
78reps x 56 (2x28kg bells) / 85kg = 51.4

More details of precise location and registration to follow.

Facebook event link:
http://www.facebook.com/event.php?eid=300969223256972

For more information please contact Mark:
kbsportbrighton@hotmail.com

I HOPE TO SEE YOU ALL IN THE NEW YEAR

MOVEMBER FOR A GIREVIK

2011-10-31T08:23:00.000-07:00

As a member of the Crossfit Hove team and as the Brighton Girevik I have decided to raise money for MOVEMBER.

TO SPONSOR ME CLICK THIS LINK

If you are unaware of MOVEMBER the follow this link. Or this link: Men's Health, Testicular Cancer, Prostate Cancer.

I will start growing the tash tomorrow morning and continue to do so for the entire month of November. Now I'm not gonna pretend this will be pretty but I will do my best to be manly and carry off this "GINGER SLUG" to the best of my ability.

I don't think I'll win.....do you? I WILL KEEP YOU POSTED ON MY PROGRESS!!!

GRIP STRENGTH FOR SNATCH

2011-10-27T05:52:00.000-07:00

I'm not sure about the rest of you but grip endurance has been the main reason for my trouble with the kettlebell snatch (see my previous post about my performance at the Welsh Championships). My shoulder strength is okay, fixation is okay but my grip is always the first to go.

"As you will know, in GS competitions you are required to complete as many reps as possible within a ten minute time frame."

So with this in mind I have been asking a few questions and getting some interesting answers in my quest to find the ultimate exercise to strengthen my weakest link in the kettlebell Snatch chain.

I started with a Facebook Question:
Which exercise is most beneficial to help strengthen the grip and forearm for the "SNATCH" lift in Girevoy Sport? (results below)

As you can see the most popular answer was "SNATCH" which helped in some respects but was also a bit of an easy answer. I understand that by snatching and snatching and snatching that we will increase our grip just by the nature of the lift. What I hoped for was a possible supplemental or additional drill or exercise I could do to assist me.

Maybe the Farmers Walk could hold the key, or even the weight plate pinch or dead hangs could assist. At the end of the day the best thing to do for getting better at Snatching is just snatch!!!!

After starting this blog posting my coach Gregor Sobocan has posted another video of Anton Anasenko (see video above) training the "BLACK" snatch. This is a technique used to increase grip strength and endurance. There are various levels of this but this is pretty tricky. 1 snatch followed by one swing and repeat the process.

I have also seen another version:
1 snatch followed by 1 swing for 1 minute
1 snatch followed by 2 swings for 1 minute
1 snatch followed by 3 swings for 1 minute
1 snatch followed by 4 swings for 1 minute.....and then repeat on the other arm. This is as hardcore as it sounds and your forearms will be pumped!!!

KEEP GRIPPING & HAPPY SNATCHING

TO WALES AND BACK: WELSH OPEN '11

2011-10-27T03:51:00.000-07:00

Firstly I'd like to thank Dan, Pete, and Michael of the Boatshed Training Centre for hosting the competition this last weekend. 20 competetitors from around the UK and Ireland traveled to the annual Welsh Open Kettlebell Championships in Cardiff. After a tense build up to the event the day came and what a day it was.

Brighton Girevoy sport club managed to place 1st and 2nd in the ladies event with Silvia winning overall and Jane coming in second place to her team mate. Unfortunately our 4th member Andrew was unable to compete due to ill health, but I'm sure he will back back stronger than ever and compete at the next UK comp.

I managed a total of 55 reps with the 28s and completed the full ten minutes. My snatching on the other hand leaves me wondering why I did not respect that lift more with a poor showing and only managing 5 mins and a handful of reps. I will use this to prepare better for my next comp and never neglect my snatching again.

I am in fact, after watching the video below again of my snatch, pretty furious at my performance and know what I have to do to remedy this and never let it happen again!!!!

Silvia's results: 12kg (Placed 1st overall)

146 Jerk
167 Snatch

Jane's results: 12kg (Placed 2nd overall)
85 Jerk
193 Snatch

A brilliant day from all lifters and well done to fellow EGSA lifter Steve Dawson (20kgs), Ray Wilson, a first time competitor (20kg), Tim Joseph (32kgs) and some new faces from Ireland Adrian Quinn 1st place overall with 28kg bells and only a few points way from his CMS rank, Aaron Quinn, Paul Doyl and Sean Gavin. I'm sure all of these guys will be back and even stronger than before.

On the female lifting side there were a team of women who had (a) never competed and (b) had to learn the JERK movement 20 minutes before the comp itself. So I'd like to congratulate them for having the guts to step onto the platform itself, this alone is not an easy thing!!!

Kate Howells, Kirsty Heritage, Catherine Wide, Elizabeth Treharne-Harris, Natalia Campbell, Sarah Jones.

This sport will continue to grow and I'm sure that the numbers that compete will also increase over the next few months as word spreads.

HERE'S TO THE NEXT COMP GUYS!!

<p>&amp;amp;amp;lt;p&amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Basica&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;lt;/p&amp;amp;amp;gt;</p>

COUNTDOWN TO CARDIFF

2011-09-27T04:50:00.000-07:00

With only 22 days left until the annual Welsh Open Biathlon competition in Cardiff, things here at the Brighton Girevoy Sport Club are hotting up. Numerous injuries and sporadic team training will not stop us from performing at this great event. The travelling team will by myself, Andrew, Silvia and new member to the team Jane.

Training this Friday will include a couple of new members to the team in Matt and Martin so I hope to get these guys competing within the next few months.

The team is growing slowly and because, as we all know, this is a very tough sport and not everybody's cup of tea so numbers will never be massive. But those who do step up to the plate will soon get a recognition and respect from others within the sport. This is a mental and physical test, do not mistake it for a anything else!!

GO TEAM BRIGHTON!!

NEGLECT AND A FALLING CAMEL

2011-09-15T08:24:00.000-07:00

Down to earth with a bump!!

Last Friday I felt like I had turned a corner when doing my best timed sets with 2 x 28KG bells. And then on Tuesday I did my current best in the Snatch with a 26KG bell.

I then assumed that today's Long Cycle training was going to be a doddle (relatively speaking)......I thought wrong. After neglecting Long Cycle training for a little while I found that grabbing 2x26KG bells in today's session has brought me back down to earth with a bump. The engine had de-tuned.....I need to get back up to speed!! My results gave me the right "hump" and I do not intend to lose sight of my goals and neglect my training in GS.

I will mainly concentrate on the Biathlon work plus supporting exercises and fitness but I will make sure from this point onward that I don not lose sight of the basics and keep in touch with the Long Cycle element of the sport.

Below are videos of some of the sports greatest Long Cycle competition lifters. Something to aspire to!!

Ivan Denisov - Absolute Champion of the world 116REPS

Fedir Fuglev
(He had completed 121 jerks and 175 snatches the previous day. Note - he doesn't use chalk)

ENJOY!!

WELSH OPEN DATE CHANGES : SATURDAY 22nd OCTOBER

2011-08-25T05:02:00.000-07:00

--- BREAKING NEWS ---

SATURDAY 22nd OCTOBER

Welsh Open Biathlon Competition, Cardiff, Wales.

After speaking to the guys at Hells Kettlebells they have confirmed a date for the Welsh Open on the 22nd of October 2011. This will be an achievable goal for many who wish to compete for the first time and another competition for the more experienced athlete.

STAY TUNED!

NO TRAINING THIS FRIDAY 26/8/11 or 2/9/11

2011-08-24T04:26:00.001-07:00

THERE WILL BE NO TRAINING THIS FRIDAY 26TH AUGUST or 2ND SEPTEMBER.

NO TRAINING THIS FRIDAY 26TH AUGUST

NEXT SESSION FRIDAY 9TH SEPTEMBER. SEE YOU THEN!!

JERK OR PUSH-PRESS IN COMPETITIONS?

2011-08-05T04:16:00.000-07:00

You will see in the video above Fedir Fuglyev, one of Girevoy Sport greatest ever lifters. He lifts 2 x 24KG bells in a long-cycle comp and completes 123reps in 10mins.

You will also notice that he is not doing a Jerk after the Clean, but a Push-Press. I have learned today that this is acceptable in the Ukrainian and Russian competition scene and that you can do a Push Press OR Jerk.

The rule is simple and to quote Aleksandr Khasin.
"It's a simple rule. It doesn't say that push-press is not allowed. What is not allowed is an incomplete or partial lockout. The knee and elbow joints must lock simultaneously."

These are great snippets of information and as the world of Kettlebell Sport opens up I'm sure that well find out more. I for one hope we do and will keep my ear to the ground and share what else I find.

Great information....

WE MUST CONTINUE TO LEARN AND BE OPEN TO NEW INFORMATION

WELSH OPEN BIATHLON KETTLEBELL COMPETITION 2011

2011-07-17T09:54:00.000-07:00

--- BREAKING NEWS ---

--UPDATED--UPDATED--
SATURDAY 22ND OCTOBER

Welsh Open Biathlon Competition, Cardiff, Wales.

After speaking to the guys at Hells Kettlebells they have now confirmed a date for the Welsh Open on the 22nd October 2011. This will be an achievable goal for many who wish to compete for the first time and another competition for the more experienced athlete.

STAYED TUNED FOLKS!!

NO TRIP TO KILKENNY FOR BGSC

2011-07-11T01:52:00.000-07:00

Unfortunately Brigton Girevoy Sport Club will not be attending the All Ireland Kettlebell Championships in Kilkenny at the end of this month (JULY 23rd).

But do not fear as we will be focussing on the next Biathlon competition in the UK which is being held by Hells Kettlebells in Cardiff in October.

This will give us all plenty of time to work on our technique and our numbers and with any luck we will have a few more guys coming to compete with us.

We currently have a good number of people coming to train on a Friday.

Current eam members are:
Me, Philip, Rooth, Andy, Silvia, John, Jo, Amanda, Ted, Steve.

This is great as numbers are slowly increasing and more and more people are contacting me almost daily and enquiring about the sport and coming down to train with us.....this is very positive and it will only help the sport grow.

Keep posted for more information on upcoming competitions and a new team photo soon.

Mark

AND THE RESULTS ARE IN....

2011-06-01T07:09:00.000-07:00

After my last biathlon comp in Cardiff (see my previous post) I was feeling pretty confident this time round at the Trojan biathlon competition in London. I had some numbers in my head that I really wanted to achieve, I won't say what they were but I got pretty close and I'm more than happy with my final results......well almost!!

RESULT:

JERK: 81 reps 2x24KG (PR by 14reps)

SNATCH: 70/80 reps 24KG (PR +25Left and 15right)

(Dropped bell on hand change!!

JERK:

I felt good on the day and I think my reps speak for themselves, I can get better and I know I will. The jerk set for me is a bit of a dichotomy, on one hand I feel that it's my stronger of the two lifts. But when actually doing any kind of training or timed sets it always feels so damned hard and I very rarely get the result I aim for. Perhaps this is what makes me strive to be better and want to be the best that I can be. I tell myself that this is where my strengths lie and continue to plug away, day after day, set after set, rep after rep. Maybe because I know deep down that this is where I want to make my mark in this sport. The Jerk to me is the ultimate test of my strength. Only time will tell how this pans out.

It was great to be on the platform next to my good buddy and fellow EGSA coach Karsten Bollert who came all the way from Germany to compete. He had a great jerk set and racked up 101reps with the 24s and a snatch set of 114 and new PR for him in this dicipline. Another great friend and competitor Mark Stapleton of Kilkenny Kettlebell Club and also EGSA coach had an absolutely storming jerk set and set a new Irish and UK record with 118reps with the 24s. It was absolutely brilliant to see the bells moving at such speed and great technical movement.

His team mate Eddie Sheehan was lifting the 32s with a Jerk set of 78reps and snatch set of 100reps.....I can barely clean the 2x32s let alone Jerk them for time, it always amazes me to see people lifting these weights. It drives me to improve.

I must mention Kat Helcmanovsk, who at this competition decided to lift with 2x20KG bels..(usually women only compete with one bell) Kat is not your usual female competitor and I think the fact she attempted this 10min set shows not only her physical but also mental strength. She is a legend!!!

Jane Ray also put in an absolutely superb biathlon performance with Jerk 64 reps (she told me that she had not practiced the jerk and only managed 10 the other day!!!!) This just shows her toughness and desire to compete. She then went on to Snatch her way to 170reps with the 12KG bell. ( I have also just found out that she was to have and MRI on her leg for an ongoing issue. She's crazy ;) and a brilliant competitor!!

I think I may have also found a new athlete to join the ranks of the Brighton Girevoy Sport Club. No pressure Steve (Cork) a fellow Sussex Girevik, who competed for the first time this weekend. He had a great biathlon with a Jerk set of 111reps and Snatch set of 183. Brilliant effort mate and next time I reckon you will be competeing with the 24s. No excuses!!
Amazing results from everyone and a shout out to BJ and Mayyah for organising the event.

Unfortunately, as you will see in the video below, I managed to get to 5mins on my left hand (first time ever) and even managed 70reps but as I was about to make the hand change I let the bell slip from my fingers and it ended up on the floor of the lifting platform......I was gutted, luckily the soundtrack of the video is missing (this is a good this as the air turned blue at this point).

SNATCH

I can't really explain how I felt at this moment. One minute I was pleased as punch with myself for getting the PR performance on my left hand and then a second later my chance of getting any placement on the podium wre dashed.

I could not leave it laying there on the floor, I'd spent too much time training to let it just sit there and not even attempt to complete the 10 minute set. So I grabbed the bell and went at it with a real determination that made me set of like greased lightning (mostly anger at the start) but eventually I found my groove and completed the remianing 4m50s on my right hand and still managed to accumulate a total of 80reps (another PR)

I can now understand why a lot of people like the snatch, I'd always sidestepped it where I could as I always found the technique harder to master. Now I'm not saying I have got anywhere close to mastering it but for me I have improved dramatically and again my personal results can show that. Maybe now I can say I like to snatch and not make it out to be such a chore.

A final word to all cometitors new and experienced alike:
We must endeavour to better our results on the platform, no matter how hard it feels to lift, no matter how tired our body's feel, we must rest, take stock and do it again. This is the only way for us to get better.

Your dedication is what makes it such and amazing sport.

Thank you and I hope to see you all again soon!!

ONWARDS AND UPWARDS!

BRIGHTON GS ATTACK THE TROJANS

2011-05-25T06:20:00.000-07:00

We are now only days away from the TROJAN LIFTING CLUB annual biathlon kettlebell competition. With competitors from England, Ireland, Wales, Germany and many more European countries it's set to be a great contest and demonstration of kettlebelll athleticism.

With my own training progressing very well after gaining a new coach and improvements in my technique and strength moving forward each week I am confident I will beat my biathlon score from the Welsh Open last October (see link below).
CLICK FOR RESULTS AND BLOG POST

Unfortunately my fellow team mates Andy, Silvia and John are unable to compete this week due to a few injury worries and work commitments, but I know I will have their support and confidence to do the team proud. Fortunately my mate Andy (fellow BGSC member) will be there on the day to lend his unwavering support for me and the sport. And as the BGSC photgrapher I'm sure he will get some great images of the days events.

This will be my 4th Girevoy Sport competition since I started to train back in December 2009, when I think about it my own progress and that of my contemporaries has flourished and improved no end. This is a very specialised sport and I now have a confidence that only comes with experience and since starting I have seen many new athletes join the ranks of Girevoy Sport community. With this influx the sport will only grow in strength and popularity and personally I cannot wait to see where 2011-2012 will take us.

I will post over the weekend with results.

BEWARE BRIGHTONITES BEARING GIFTS

GOOD LUCK TO ALL COMPETING THIS WEEKEND!!!

NO EASTER EGGS JUST YET

2011-04-22T15:11:00.000-07:00

After a great team session tonight at Crossfit Hove concentrating on the Kettlebell jerk with new Girevik's Philip, Neilon and Dean. And the usual suspects of Ted, Andy and John I managed to squeeze in a quick five minute Jerk set at the end as they were all leaving:

2 x 24
5mins: 10-9-9-9-10

I'm happy with the numbers and aim to hit at least 90 reps at the Trojan comp in May just need to do more work on the snatch!!!

More heavy swings to come and Olympic training tomorrow on the cards.

EASTER BANK HOLIDAY WEEKEND TRAINING STARTS HERE!!

GS BIATHLON & OLYMPIC LIFTING

2011-04-20T08:07:00.000-07:00

13/4/11 : BIATHLON TRAINING

JERK - 2 x 24KG
7mins: 9-9-8-8-8-8-11

JERK - 2 x 28KG
3mins: 4-4-4

JERK - 2 x 28KG
2mins: 5-4

16/4/11 : OLYMPIC WEIGHTLIFTING

Overhead Squats:
Technique:
7x 30KG Squats x 3reps

Snatch:
Technique:
5x 20KG Squats x 3reps

I'm new to this dicipline....It's great and I intend to do more over the forthcoming week. My mate at Crossfit Hove are helping me with this work and I'm sure I will progress nicely. Increasing strength and power along the way which can only help my GS training.

20/4/11 : KB SNATCH 24KG

Snatch: 6 mins test
3mins left: 17-15-12
3mins right: 15-15-11

DON'T FAIL ME NOW!!!

2011-04-13T09:58:00.001-07:00

With just over six weeks until the next GS Biathlon comp in the UK I started training today after a break due to illness. This was only my second session since the Long Cycle comp in Kilkenny.

It went better than planned. My intention was to record a seven minute jerk set with the 24s. This felt pretty good.

Numbers:

9-8-8-8-8-8-9 = 58.

Considering the last time I competed in a Biathlon comp I managed 67, and used every second of the ten mins to get there. I felt strong and think maybe if I keep going I could possibly hit 90-95 by may.

I then finished my training with a three minute, and two minute set using the 28s.

Numbers:

3 mins: 4-4-4

2 mins: 5-4

Pretty pleased with that and only felt a slight twinge in my wrist with the plate in it. So fingers crossed I've turned the corner with that issue.

Snatch training tomorrow lunchtime with fellow Girevik Mr Pea.....looks like it's gonna be tough. Snatches are not a natural lift for me.

CONQUER YOUR FEARS AND THE REST WILL FOLLOW!

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KILKENNY COMP SET: LONG CYCLE

2011-04-07T08:03:00.000-07:00

My official timed set for the Kilkenny Long Cycle competition.

63 reps

MUST DO BETTER NEXT TIME!!

THE BATTLE WAS WON BUT THE WAR STILL WAGES ON

2011-03-30T02:43:00.001-07:00

John Shewell, Silvia Elia, Andy Bellamy, me

After three months of hard training here at the Brighton Girevoy Sport Club for our first EGSA Long Cycle competion in Kilkenny, Ireland the day finally came. Myself, Andy, John and Silvia jumped on our flight in the early hours of Friday morning and headed off to the Emerald Isle.

Saturday morning came around quickly and before we knew it we were at the University sports hall being weighed in for our first long cycle comp. The suspence was killing me after the two weeks of cutting weight I ended up missing out by .3kg. BALLS!!!!!

Never mind I thought nothing I can do about it now so I just settled down and got ready to compete.

Silvia was up first and even with massive tension in her shoulders managed 126 reps with the 12kb bell. (This result ended with her gaining a silver medal in her weight division for the coefficient. Bell weight x reps /body weight). She did a great job and has the determiation and ability to go so much further and I'm sure she will compete in London with the 16kg.

Next up was Andy, and after a great start he was off and running. Watching his form and technique I was confident he would go the distance as he did the previous Friday in training. Unfortunately for him, he had the tail end of a chest infection and this halted him in his tracks at 8 mins and 43 reps.......next time mate, next time!!!! Your mind set and technique will take you far in this sport.

Third to jump in the platform was Aussie John. He was fired up and ready to go, especially after seeing others in his division compete.

He started strong (if not a bit quick) but kept his nerve for the full ten mins. Great, great effort finishing with 72 reps. A personal best by 11 reps. This guy has been bitten by the GS comp bug and will be fired up for the next comp in May. He's a bit crazy I think!!!! ;-)

Silvia (12 KG Coefficient Silver medal - Big Andy B - Aussie John

Next it was down to me as coach and founder of the club to man up and perform. I stepped up for the last wave of the comp. I was not as nervous as I thought I'd be, my wife had been texting me support and this only made me focus more and dig deep.

The set went well and I finished with a total of 63 reps. A personal best and with that result I gained bronze medal position for absolute weight lifted in the 24kg bell division. I was so surprised when my name was called and I was not expecting the Bronze medal. I then managed to get another PR in the speed snatch comp with 85 reps with the 24 kg bell. Again I was well chuffed:-D .

For results of this weekend cometition cliick here:

EGSA was very well represented by head coach Gregor Sobocan (MS), Ivana Britvec (MS), Kat Helcmanovska (WCMS), Mark Stapleton (CMS), Eddie Sheehan (CMS) Nenad Gorički, and myself. This was a great turnout and will only help strengthen the newly formed organization.

A massive thank you goes out to Eddie, Mark and Martina of Kilkenny Kettlebell Club for organising such a brilliant competition with 70 competitors coming from 10 countries. Evry athlete that competed did themselves proud and if this is any indication of the strength of this new sport then we have a great deal to look forward to and Europe will become a force to be reckoned with in no time at all.

Here's looking forward to the Biathlon comp in London on May 28 at Trojan Lifting Club.

STAY STRONG AND KEEP LIFTING

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DAY 33 LONG CYCLE

2011-02-13T08:30:00.000-08:00

Today was a miserable day. Raining, grey, cold and windy but we decided after some debate to get out of the house and go for a walk. I'm so glad we did as I got a chance to fully load up the weight vest and get moving with 20KG strapped to my chest and back.

When I got got back home and again I knew I had to do some LC training today as I had a nice rest day yesterday. But I looked out of the window and saw nothing but grey skies and more bloody rain!!! I thought to my self "Sod it I'll just sit here and watch the rugby and leave it until tomorrow.......but in reality knew I had a big work day ahead I did not want to miss out. So I grabbed my trusty bells went out the front of the house and got to work.

Gripping the bells for Long Cycle training with the rain and sweat is not a great thing, but it certainly helped me work on the grip. I went for hi reps and short rest. I enjoyed the way this training felt. Out of puff but still full of energy for more Clean & Jerks.

Deciding on the finisher for the session was easy as I decided yesterday I wanted to do some sprints......so sprints it was. Quite nice to finish with when your already soaked to the bone from the pouring rain and dripping with sweat.

Today's session is outlined below. Great day for a workout!!

MORNING WALK:

4.5 mile country side walk with 20KG loaded weight vest.

20KG vest fully loaded

AFTERNOON SESSION:

2mins swing L+R = 4mins

2mins OAJ L+R = 2mins

LONG CYCLE TRAINING: 20KG

2mins : 10-10

1min: rest

2mins : 10-10

1min: rest

2mins : 10-10

1min: rest

2mins : 10-10

1min: rest

2mins : 10-10

1min: rest

5 x HILL SPRINTS

220m run down hill

220m sprint back up hill

on the minute mark after up hill sprint start again. Repeat 5 times.

THAT FEELS MUCH BETTER!!!!

DAY 31 LONG CYCLE

2011-02-13T08:22:00.000-08:00

1 hour session of the following: all with 24kg bell

Tabata = 8 rounds of the following time sequence.

20 secs work and 10 secs rest

1: SWINGS (l/r)

2: CLEANS (l/r)

3: SQUAT (rack l/r)

4: JERK (l/r)

20 mins if interval training: 1 min on each set below no rest

CHURPEES (Chin-up burpees)

SNATCH (28KG)

PRESS -UPS

POWER WHEEL AB WORK

DEADLIFT (2x32KG bells

SKIPPING

DONE!!!

DAY 29 LONG CYCLE

2011-02-13T08:18:00.000-08:00

After the terrible results on Monday I decided to take a break for a couple of days, get my head back on straight and start again.

Joint mob and skipping:

1 min of each of the following back to back = 6 mins

Swing left

Swing right

Clean Left

Clean right

Jerk Left Jerk Right

Set:

5mins: 5-5-5-5-5-

4mins: 6-6-5-4

2mins: 8-8

Warm down on grid

Felt much better

LONG CYCLE DAY 28 = FRUSTRATION!!!!!

2011-02-08T02:22:00.000-08:00

Lacking energy today. I just hate it when sometimes you pick up the bells and you feel like you can go forever. Other days it feels like a struggle even to get them into the rack.

Warm-up:

Skipping and joint mobility.

Set: Long cycle 2x24kg intended to be an 8min set......

2mins: 5-5 COMPLETE CRAP!!!

3mins: 6-4-2 EVEN WORSE!!

2mins: 6-6 WHAT THE F**K!!!

Single minute jerk sets: 2x24KG 1min work 1min rest

1: 10

2: 11

3: 13

4: 11

I was SO PISSED OFF with this session I felt like not even logging it. But as with everything you need to state when you do not achieve so you can build momentum for your next sessions and realise that not every day is a walk in the park and we all have tough sessions.

Yesterday was my worst even showing for a lunch time training session.....

.....today will be different!

LONG CYCLE: DAY 25

2011-02-07T04:30:00.000-08:00

Day 25: LONG CYCLE

Warm up: Joint mobility

Set: Long cycle 2x20kg
6mins: 11-10-10-10-9-10
4mins: 10-9-9-12

2mins Long Cycle 36KG
1min: 5reps Right
1min: 4reps left

YOUTUBE CHANNEL

2011-02-02T10:49:00.000-08:00

CLICK HERE

Please feel free to visit my Youtube page for videos incorporating Kettlebells, Indian Clubs, Bulgarian Bags, Club Bells & bodyweight drills.

I will be updating as regularly as possible so keep your eyes peeled for more drills.

DAY 22: SWINGS AND PULL UPS

2011-02-01T06:51:00.000-08:00

LUNCH SESSION:
3mins Skipping
Joint mobility.

Over head squat mobility work as demonstrated by Steve Cotter of the IKFF:

SWINGS: (left hand 2 mins- right hand 2mins = 4mins non-stop)

4mins: 35-35-35-35 } 24KG
4mins: 34-34-37-34 } 28KG
4mins: 34(l)-37(r)-36(l)-35(r) } 32KG
4mins: 14-16-15-19-16-17-16-17} 40KG (30 secs each hand L-R and rest)

Pull-ups: Body weight.
Stright off: x 4

Ladder: (Go to limit and start again when failing on last rep)
1-2-3-4-5 (could not make 6 so started again from 1, see below)
1-2-3-4
1-2-3
1-2
1

Warm-down:
10 mins on grid
Lots of hamstring stretching.

Good to change up the day with some heavy swings and pull ups instead of just pushing the bells with Jerk.

DAY 22: EVENING SESSION
EVE SESSION:

Warm-up, body weight drills and
CONCEPT 2 Rower: 1000m 3m 20s

SQUATS:
3x50reps Jump Squats BB : 505KG
3x105reps 1/4 Jump Squats BB (mimic 1st dip of Jerk) : 55KG
3x8reps Front Squats BB : 55KG

DEADLIFT:
2x10 DL : 90KG
1x DL 125KG

RUN: 2.36KM : 9m 30s

Stretch arm down on foam roller!!

Sauna - Eat -Sleep

Tough work!

DAY 21: LONG CYCLE

2011-01-31T06:45:00.000-08:00

Over the weekend I trained with kettlebells with some some HIITs and went for a nice 4.5mile walk on Sunday with Fi wearing a 16KG weight vest.

Monday:

DAY 21: LONG CYCLE
WARM UP

Set: Long cycle 2x24kg
6mins: 6-6-6-6-6-7

Set: Long cycle 2x28kg
3mins: 4-2-/
2mins: 4-1
1mins: 6

28s are hard on the left wrist. Finding it hard to reposition the bells in a comfortable position after the clean.

Warm Down

DAY 18 LONG CYCLE

2011-01-28T13:49:00.003-08:00

Warm up 10 mins joint mobility.

Set: Long cycle 2x20kg
6mins: 9-9-9-9-9-10
4mins: 9-9-9-11
2mins: 10-10

Warm down

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DAY 18 LONG CYCLE

2011-01-28T13:49:00.001-08:00

Warm up 10 mins joint mobility.

Set: Long cycle 2x20kg
6mins: 9-9-9-9-9-10
4mins: 9-9-9-11
2mins: 10-10

Warm down

DAY 17 SNATCH

2011-01-27T06:10:00.000-08:00

After a rest day yesterday I started this morning teaching a class and doing the class with my work colleagues.

MORNING SESSION:

45 mins Kettlebell and body weight drills HIIT.

LUNCH SESSION: SNATCH 24kg

6mins: 15-13-12 (L) 20-14-16 (R) = 90REPS

rest 3mins

3mins: 31 (L-1m 30s ) 35 (R-1m 30s) = 66REPS

GRIP FINISHER 2 x32
3 x 45sec Farmer Hold w/ 2x32KG

Warm down and roll on grid!!

LCCJ and Snatch tomorrow lunch with Mr Pea!!

DAY 15 LONG CYCLE

2011-01-25T07:14:00.001-08:00

LUNCH SESSION:

Warm up 10 mins joint mobility.

Set: Long cycle 2x24kg

6mins: 6-6-6-6-6-7

4mins: 6-6-5-5

3mins: 6-6-6

2mins w/28s: 2-/

Mr P 2x12kg

5mins: 6-6-6-6-7

4mins: 6-6-6-7

3mins: 6-7-7

2mins w/16s: 6-2

Great work mate, good to have back under the bells.

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EVE SESSION:

Warm-up, body weight drills and

CONCEPT 2 Rower: 1000m 3m 40s

SQUATS:

3x50reps Jump Squats BB : 50KG

3x10reps 1/4 Jump Squats BB (mimic 1st dip of Jerk) : 50KG

3x8reps Front Squats BB : 50KG

DEADLIFT:

3x8 DL : 80KG

1x DL 110KG

RUN: 2.3KM : 10mins

CONCEPT 2 Rower: 1000m 3m 34s

Warm down on foam roller!!

DAY 14: LONG CYCLE

2011-01-24T09:29:00.000-08:00

Joint mobility warmup.

Swings & OAJ.

SET: LONG CYCLE 2 x24

5mins: 6-6-6-6-8

4mins: 6-5-/-/

2mins: 6-/

50 x 32KG Back Jump Squats

Tired again....this is not feeling good!!

Day 13: LONG CYCLE

2011-01-23T09:03:00.001-08:00

Friday and Sat I just needed rest. Body said no to training.

SUNDAY:

Set Long Cycle 2x20kg

5mins 9-9-9-9-8

5mins 8-8-8-8-10

3mins 8-8-10

2mins 8-8

1min. 10

Warm down and eat!!!

Back to 24s & 28s tomorrow.

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Day 10: Long Cycle

2011-01-20T09:52:00.001-08:00

Joined by Mr P today. First session for three months.

Joint mobility.

Set: w/24kg
4mins 6-6-6-7
4mins 7-7-6-8

w/28kgx2
2mins 4-3
1min. 6

Tough with 28s. Need more time under the bigger KB's.

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Day 9: Long Cycle

2011-01-20T09:48:00.001-08:00

Joint mobility etc.

Set: w/20kg.
4mins 7-7-8-10
4mins 8-8-8-10
4mins 8-7-7-8
1min. 12

Went for faster reps lighter weight.

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LONG CYCLE TRAINING HAS STARTED

2011-01-17T05:45:00.000-08:00

After a year of not training Long Cycle I have now only 9 weeks until the comp in Kilkenny on 26th March. After competing in Biathlon last October I am looking forward to competing again.

This time the Brighton Girevoy Sport Club should be represented by myself, Silvia, Andrew and newcomer John.

My training so far has been as follows:

Day 1: Long Cycle.
10 mins joint mobility
5mins Skipping

Warmup:
2 mins swings each hand
20 x double clean (16kg)
20 x double jerk (16kg)

Set:
2 x 24KG
5min: 5-5-5-5-7
4min: 6-6-6-7
3min: 6-6-7
2min: 6-7
1min: 7

I really enjoy training long cycle. It gives me a great feeling of accomplishment, especially when the burn comes into the forearms and the feel like they're gonna explode!! ;0)

More to follow in day 2.
Day 2:
Day 1: Long Cycle.
15 mins joint mobility

Warmup:
2 mins swings each hand
20 x double clean (16kg)
20 x double jerk (16kg)

Set:
2 x 24KG
3min: 6-6-6
2min: 6-6

2 x 28KG
2min: 4-1
(My left wrist is not good under the weight of the 28, get more strapping)

SNATCH Warmup:
16KG - 20reps
3min sprint 24KG = 69reps (1st attempt, hands are OK)

Farmers Hold
3 x 45 secs - 2 x 32KG

I felt tired after yesterdays session and I could not focus properly. Concentrate on snatch technique tomorrow for longer sets.

More to follow in day 3.
Day 2 - Eve Session:
Crossfit Hove W.O.D:

6 x 80KG Deadlift
7 x Chirpee (Chest to floor Burpee followed by a chin up)
10 x 25KG KB swing (USA style-above head)
200m run

20mins = 7rounds , 6 x Deadlift, 3 x Chirpee.

Good solid hard work!!
Day 3: REST
DAY 4:
Fitness class @ 8am.
Elements:

28KG PUSH PRESS
PRESS UP
28KG 1HD-SWING
PLANK
CHIRPEES (Chin-up & burpee)

1 min work on each drill not rest between drills twice through = 10 mins
Joint mobility warm down.

AFTERNOON SESSION: SPEED SNATCH
3 mins 16KG = 82reps
3 mins 28KG = 55reps
DAY 5:
15 mins joint mobility

Warmup:
2 mins swings each hand
20 x double clean (16kg)
20 x double jerk (16kg)

Set:
LONG CYCLE 2 x 24KG
7 mins: 5-5-5-5-5-5-5 = 35reps
3 mins: 6-6-7

Single arm jerk 32KG:
2 mins @ 8 rpm

Quarter Squats:
2x32KG racked
3 x 10 reps.

Farmers Hold 2 x 32: 2sets.

Warm down and roll on Grid.

SORTED!!
Felt good today and seven minutes was my longest LC timed set with the 24s. I'm now going to work on upping the reps to 6rpm for the 7.

My left wrist held up very nicely under the weight of the 32KG bell especially as I did not use and wrist support or guards. Happy man!!
DAY 6:
Fitness training: HIIT all with body weight and 32KG bell

PRESS UPS
BURPEES
KB PRESS
KB SQUATS
DEADLIFTS
CRUNCHES (4 types)

Gotta keep the lungs and heart healthy.
SUN 16th Jan
DAY 7:
15 mins joint mobility

Warmup:
5 mins swings each hand
20 x P/PRESS (20kg)
20 x OAJ (20kg)

SET:LONG CYCLE
1 min: 7 reps
1 min: 7 reps

3 mins: 9-9-8
3 mins: 8-8-9
3 mins: 8-9-10
3 mins: 10-9-8

OAJ: 36KG bell
2 sets 4 reps each arm

Left arm again has major weakness at the wrist especially when jerking the heavy bell. Needs more work!!

MERRY CHRISTMAS

2010-12-23T04:29:00.000-08:00

I wanted to wish you

& your families a wonderful Christmas and Happy New Year!!

EKI NOVEMBER CHALLENGE

2010-11-30T01:08:00.000-08:00

I saw this and fancied a bash at it. It's this months EKI challenge:

For men use the 24KG bell women 12KG:
FIVE ROUNDS OF THE FOLLOWING.

CLEANS 5L/5R

JERK 5L/5R

SNATCH 5L/5R

My time was 5 mins 09 secs.

WHY NOT TRY IT OUT

TROJAN KETTLEBELL LIFTING CLUB

CARDIFF OPEN: 31/10/2010

2010-11-21T05:26:00.000-08:00

It's been a little while since I posted anything due to various reasons but they are not important. The main thing is that after a good solid couple of months of GS specific training I competed in the 1st Welsh Open Kettlebell Championships at the end of last month.

I represented Brighton Girevoy Sport Club at the comp in Cardiff, Sunday
Oct 31st. It was an amazing day with an amazing group of people in
Cardiff for the Welsh Open. A great big thanks to Hellskettlebells Bootcamp for organising a brilliant event at Daves Gym to host the Welsh Open Kettlebell Comp.

It's a strange feeling but this is only my 2nd comp and I am very happy with my progress and can only see my numbers improving as I continue to train. I aim to get my numbers up even on snatch by December and achieve my RANK 1. It will not take me long to get there!!

The energy of every participant was amazing and with the family of gireviks ever increasing I am sure that the sport will grow with every passing year.

Congratulations to everybody who competed.

I managed a PB in biathlon (Jerk & Snatch):
68 Jerk (10 mins)
112 Snatch (48L/64R) (9min 30sec) using the 24KG bells and BW 83KG.

We then did a little test and messed about with the 40KG bell. I thought I'd enter the spirit of Halloween and stick the old mask on and have a bash.

This was a great event and as usual there was so much support from all the UK and Irish lifters.

OUR FIRST SESSION

2010-08-25T07:04:00.001-07:00

Saturday 14/8/10

Today myself, Andrew, Silvia and Ted arrived at the park for the inaugural Brighton Girevoy Sport Team session. Even though the forecast was for rain we did not let that put us off getting in a great session.

I concentrated today purely on technique giving instructions on grip position, breathing patterns on the drills listed below: Swings, Cleans, Jerk and Snatch.

The rain did come down and quite heavily, mother nature came to the rescue in the form of a Willow tree. She shielded us from the shower so we could concentrate on what we came to achieve.

Next session we will be working on longer timed sessions and training patterns and really get things going. There is plenty of work to be done by all of us and today was a great way of getting the ball rolling.

With only 3 months until the Welsh Open Competition. Getting a team of people together is the best way of motivating people to work hard and help each other.

Even if people do not want to compete the pure nature of the training and mind set of each individual goes a long way to help those of us who do.

Thank you for becoming part of my dream of getting a Girevoy Sport team created in Brighton.

A GREAT DAY AT THE PARK

32KG WALK = 100 REP CHALLENGE

2010-07-06T13:43:00.000-07:00

The 100 Rep Challenge for today was a very simple yet effective challenge. I needed to get my mates 32KG bell back to him this eve so I thought, I know, I'll make the most of the sunshine and the sea breeze and walk the bell back to him. The problem was that the gym was just over a mile away and I was not sure how my grip would fare. I was pleasantly surprised.

CHALLENGE:

Change hands every 100 steps for the duration of the walk and do not put the bell down. It is as simple as that.

DISTANCE:
1.8km

I thoroughly enjoyed this walk as it was a challenge but immensely satisfying at the same time. I am going to try and incorporate as many of these simple yet challenging tasks into my daily routine.

CHALLENGE YOURSELF DAILY!

17KG DIY BASIC BULGARIAN BAG.1-2-3-EASY PEASY

2010-07-03T14:54:00.000-07:00

This evening while I was waiting for my dinner and had some time to kill so I decided decided after about 2 weeks, to actually get off my back side and make myself a Bulgarian bag. I decided to create a bag with similar dimensions to the "Large" Bulgarian Bag which weighs 17KG, I manged to get my bag finished with a weight of 17.5KG. I am more than happy with that.

Step 1: Land Rover Inner Tube

Step 2: Cable ties

Step 3: Duck tape

Step 4: Sand

FINISH: Basic Bulgarian style sand filled bag

The next step is to add handles to the top of the BB. This will then enable me to use the BB for many other exercise and routines.......maybe get that done next weekend.

SUMMER IS HERE

3.5KM RUN & 300 SWINGS

2010-06-30T08:23:00.000-07:00

A tough but simple conditioning routine today in my lunch break. I did not have long to have a workout and I wanted to make sure I got my cardio up, and I obviously had to satisfy my need of touching a kettlebell.

Today's workout was as follows:

3.5km Run = 15mins

300 KB Swings – 28KG = 14mins

Total for work out 30 mins.

Then onto the grid for some rolling fun.

Simple yet effective. I liked it a lot!!

BRING ON THE 1000 SWING CHALLENGE!

100 REP CHALLENGE

2010-06-29T02:58:00.000-07:00

Thanks to my mate Rannoch at Simplestrength.com I thought I would base today's early morning workout on his 100 REP CHALLENGE.

The idea is as follows:

"100 REP Challenge is the Simple Strength practice of performing 100 Reps everyday. It's up to you what exercises you use and how you divide the reps. The only thing that matters is you get your 100 reps, no matter how, no matter what, everyday!"

It sounds simple, but as the guys found out in class this morning the exercises may be simple and involve just body weight........that does not make it easy!

WORKOUT 1 – BODYWEIGHT:

    1. DIVE-BOMBERS (or pressup variations) x 20
    2. TUCK JUMP (squat/jump Squat as substitute) x 20
    3. BURPEE (burpee with lateral jump between) x 20
    4. PLYO LUNGE (standard as option) x 20
    5. V-SITS x20

WORKOUT 2 – KETTLEBELLS:

     1.RUSSIAN TWIST (L/R=1rep)
    2.KB THRUSTERS (10L/R) or 20 with doubles
    3.BENT OVER ROW (10L/R) or 20 with doubles
    4.SNATCH (10L/R)
    5.SWINGS (10L/R) (2handed swing option) or 20 with doubles.

Doubles is soooooooooo tough!!

I LOVE THE SIMPLICITY!!

JERKIN'

2010-06-29T02:30:00.000-07:00

I don't know about you but when I get tired I start to notice things getting a bit slack and my mind starts to wander. When I feel like this I generally take some time off (a few days to a week) I need this for my body and mind to relax and refuel so I can go again. There is NO point over doing it it will just lead to bigger problems.
So on this occasion after a week of recovery from a twitchy lower back and stiffness after some really basic squats I started to get back my energy and inclination to train again. The training started in earnest yesterday lunchtime and went like this.

Indian Clubs: (I love these bad boys, the get your shoulders nice and mobile once you crank up the reps:

4min Jerk set: 2 x 16kg @ 10-12rpm
4min OAJ (2minL/R): 28kg @ 5-6 RPM

5min Jerk: 2 x 24kg @ 7rpm

To be honest I felt weak and could only manage 2:30 in one hit. But with my new training partner Steve we will make a big change this Friday.

Numbers will improve and improve quickly!!

I would like to congratulate Steve on his first set of Jerks after only learning the technique last Friday.
After some technical work and then some light lifts moving onto Single Arm heavy work he did really well for his first attempt. He managed 3mins with 2 x 12kg @ 6 / 6 / 7rpm.

We will work together on a weekly basis and improve our numbers together.

KEEP JERKING MATE!

IKFF BODYPOWER EXPO 2010

2010-05-26T13:00:00.000-07:00

Photo courtesy of Andrew Bellamy of ShoulderCentric

Last weekend I visited the BODYPOWER EXPO 2010 in Birmingham. This was all part of the IKFF invasion to the biggest body building show in the UK.

It was a great weekend and seeing all the guys from the IKFF was brilliant. Team IKFF for the weekend consisted of Steve Cotter, Rannoch Donald, Jon Lewis, CJ, John, Gerry, Pete, Craig, Sabina, Jane, Kinga, Kat, BJ, Wayne, Ato, Ian, Jason, Ray, Ricardo, Stefano, Ollie. Such a great and passionate group of people all whom love kettlebells and all types of functional, strength and fitness training.

Photo courtesy of Gerry Higgins IKFF CKT

This was the first time the IKFF have visited the show and I personally feel it was a great success. Steve Cotter gave demo after demo on the various elements to kettlebell training, we then showed the general public, who all seemed very interested in how to use the "STRANGE" training tool we call a kettlebell.

We will be attending again next year and I can only imagine that we will go from strength to strength with the promotion of IKFF and kettlebells.

While I was at the show I also visited my mate BJ from Optimal Life Fitness and Trojan Lifting Club. He introduced me to the Bulgarian Bag and the first thing I thought was 'these are great' I loved giving it a go and want to try and get my hands on them at some point in the near future. It is a very dynamic way of training and just up my street. I can really see how this combined with the KBs could make a great training system and really mix things up a bit.

Yesterday decided to try my first set with the 20's, 24s and 28s. I did not have much time at all for this session so just decided to do the following and see how I went. Started with some Indian clubs for joint mobility followed by sprint sets of the following:

20KG BELLS

Jerk                15reps sprint
Clean & Jerk    15reps sprint
Snatch            12 reps L/R

24KG BELLS

Jerk                15reps sprint
Clean & Jerk    15reps sprint
Snatch            12 reps L/R

28KG BELLS (need to re-do this set as I was tired and my body did not respond wrist held me back)

Jerk                15reps sprint
Clean & Jerk    15reps sprint
Snatch            12 reps L/R

LIFT LONG &PROSPER!!!

2 x 20kg LONG CYCLE TIMED SET

2010-05-05T15:24:00.000-07:00

Today after a couple of days rest I decided that I needed to beat my previous effort for the long cycle.

The long cycle for men in GS is 2 kettlebells of equal weight, my choice being 2 x 20kg, you then clean and jerk the bells to make one rep.

My timing on Sunday was to aim for 6 reps per minute for 10 minutes.

1 = 6 reps

2 = 6 reps

3 = 6 reps

4 = 6 reps

5 = 6 reps

6 = 6 reps

7 = 4 reps

8 = 5 reps

9 = 6 reps

10 = 6 reps
= 57 reps, 10 mins.

Today I decided to increase the reps per minute to 7.

1 = 7 reps

2 = 7 reps

3 = 7 reps

4 = 7 reps

5 = 7 reps

6 = 7 reps

7 = 7 reps

8 = 7 reps

9 = 7 reps

10 = 8 reps
= 71 reps, 10 mins.

I was really pleased with my set and after some advice from Gregor

"80 is already WCMS numbers for your BW. So, really, no need to go that far, start at about 5-6 rpm with 24s, and try to do three sets a week, together at about 17 minutes a week.
Assistance is OALC and swing. Of course, if LC is your main goal at the moment"

I will now move up to the 24s and try and get my WKC Rank I, Long Cycle.

LET'S SEE HOW I DO THIS WEEK

SLOVENIAN SPORT CAMP ENDS

2010-05-03T10:32:00.000-07:00

A BIG thank you to everybody at the
Slovenian Kettlebell Club
for an amazing weekend of GS training.

Gregor, Ales, Brane & Ziga

This has been one of the most informative weekends of my sporting life. Not only have I met an amazing group of people from all over Europe (A shout out to the teams from Slovenia, Kilkenny, Berlin, London, Croatia and obviously me and Silvia from Brighton) who share not only a passion for Kettlebell Sport lifting but also the enthusiasm and hard work ethics needed to achieve great things in this sport.

To have such a great team of athletes showing us correct techniques for the snatch, Jerk, Press, Push Press, Jump Squats training as well as showing us their own ability in long sets was just brilliant.

I was so pleased not only with my own work this weekend but the hard work and determination that all concerned showed.

The new addition to my training will be the Long- Cycle (Clean & Jerk). I had never done any training in this discipline until this weekend. But I now have a new tool within my sport arsenal. I can see the complete benefits of this style of lifting. It is so taxing on the mind and body and I was pleased with my numbers and the fact I lasted the full 10 minutes on our last day. AMAZING!!

The gains I have made in my snatch technique was worth the airfare alone. Not only that but my jerk technique and assistance lifts have increased ten fold.
I can only say that if you are ever in Slovenia go and check out Gregor and his athletes and you will want to stay and train. And like me you will want to stay and train for another month.

What more can I say but what a brilliant weekend and I will be seeing you all again in the not too distant future for competitions in Kilkenny, Berlin, Croatia and London.

I WANNA KEEP GOING!!

SLOVENIA HERE WE COME: PROG OUTLINE

2010-04-23T06:54:00.000-07:00

With only one week to go until I get myself to Slovenia.The training regime is set to grueling, productive, informative and eye opening. I cannot wait to get my teeth stuck into this GS weekend. We will be training as the professionals do.

I have pasted below the details of the sport camp supplied by Gregor Sobočan of the Slovenian Kettlebell Club. WKC.

Sport Camp in Kettlebells Centre Ljubljana

Brief program description
Sport Camp is aimed at preparing an athlete for a competition and that is how we will train. We will briefly go through the basics of the WKC Kettlebell Fitness program, where we learn correct use of a single kettlebell.
As there is no competition coming up in the near future, we will use this Sport Camp to train for both disciplines, the Biathlon and the LongCycle, while also making good use of our head trainer for Weight Lifting, Žiga Urh, who will present the sport as an auxiliary training program to Kettlebell Lifting.
All training sessions are set to be grueling – we will try to match them to those of professional Kettlebell Lifters – so i recommend that you prepare well both physically and mentally.

Sport Camp program:

Friday, 30 April, 2010 – 4 p.m. – 7 p.m.
Fundamentals of the WKC Tactical Program (serving as the warm-up to the session)
Demonstration of the technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Outdoor run and extensive stretching

Saturday, 1 May, 2010 (first session 9 a.m. - noon)
Outdoor run (very useful, as most athlete have an issue with wrist endurance and not general fitness)
Fundamentals of WKC Fitness Protocol (particularly as part of off-season cardio training)
Demonstration of correct technique for the Snatch
Test: 4 minutes each hand depending on the athlete's conditioning
Fundamentals of Weightlifting – technique Snatch and Clean&Jerk
Push Press, 4 sets of 12-15 reps (auxiliary exercise for the Snatch)
Swing (certainly the most useful exercise for Kettlebell Lifting), 3-5 sets, 30-50 reps

Saturday, 1 May, 2010 (second session, 5 p.m. – 9 p.m.)
Workout: men, 2KB Jerk, 3 sets of 5 minutes, women, 3 sets of 3 minutes each hand Jerk, Tabata Protocol: men 1 set of 3 minutes, women 1 set of 2 minutes each hand WKC Biathlon Strongman/Strongwoman Protocol (rules and ranking system) – also excellent auxiliary exercises for the Biathlon.
Squat, 5 sets of 4 reps (proper form for Kettlebell Lifting application)
Jumping Squats, 4 sets of 50 reps (how, why, when and who should be doing them, correct technique and periodisation)
Swing (for relaxation of the back following a heavy overhead lifting session), 2 sets of 40 reps
Stretching

Sunday, 2 May, 2010 (10 a.m. – 1 p.m.)
We start with an outdoor run, 20-25 minutes, to relax the body following two days of heavy sessions.
Fundamentals of the WKC Tactical Programme (particularly as the warm-up to the workout)
Demonstration of technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Extensive stretching
Team Kettlebells Centre Ljubljana!

WISH ME LUCK, IT'S GONNA BE AWESOME!!

JUGGLING FOR BEGINNERS PART 1

2010-03-27T13:30:00.000-07:00

Tonight I decided to start my first proper juggling session. I have often given it a bash at the end of a workout but never really given it any serious thought. So I decided to change all that and have a go. I took my wife's new 12kg comp bell over the park and got juggling. (Don't tell her that though)

The basics are as follows:

Swing: Making sure you bring the bell vertically and keep the handle facing you

H-2-H swing: See above but alternate had each swing

Drummer boy swing: Same as swing but tap the handle four times before the downward motion

2 hand flip catch: Swing motion coming up then flip the bell (bottoms up) and catch with both hands. Bring close to body at head level

Single arm flip catch: As the two hand tech but with one hand

Alternating arm flip catch: As the single hand tech but alternate hands

Back flip: One swing, both hands, release bell vertically. It will naturally start to rotate so no need to use much force. Follow the rotation and catch with both hands and repeat.

Build up and swing with two hands and catch with one hand

H-2-H back flip: One swing, one hand, release bell vertically. It will naturally start to rotate so no need to use much force. Follow the rotation and catch with same hand you released the bell from and repeat

Front flip: This feels a bit harder to do as you push the bell away from you at the top of the swing. But same the same in principle as the Back Flip.

One swing, both hands, release bell vertically. Flip the bell forward and follow the rotation and catch with both hands and repeat.

Build up and swing with two hands and catch with one hand.

The juggling techniques above were courtesy of Aussie Kettlebells. I have attached a video below.

Obviously there are more advanced moves and techniques involving more than one bell at a time and involving more than one person also from what I have found flipping the bell from behind your back extending out and catching it on the other side also seems pretty popular too. The mind boggles.

But I think start with these and see how we go. I will keep you posted on how I go with this strange but very useful addition to my kettlebell training.

It may take me a while to get to the 2 x 32kg bells pictured right, but as usual I will persevere and keep trying new things and methods of training.

ONE JUGGLE AT A TIME!!

RESULTS ARE IN

2010-03-25T10:46:00.000-07:00

Me and the 57KG bell, I will Jerk it next time I see it!!

After nearly 2 months of pretty good training I made my way with Silvia to the Optimal Life Fitness Center in Hither Green, London.

It was a great day and everyone did an awesome job competing, lots of PB's were beaten and many people achieved things they never knew possible......I am aiming that last bit at myself.

I managed to compete lifting the 20kg bells.
My numbers are as follows:
JERK: 80

SNATCH: 71L / 75R

TOTAL: 226

I am really pleased with this result as until that day I had only managed about 3 minutes on the jerk and about 35 reps.
I managed to last the full 10 minutes in both disciplines. This was a great accomplishment as above anything else I achieved that day I did not want to only last for 5 mins and drop the bells.
The event really lifted me and my fighting spirit came through!!

The Slovenian contingent were out in force with Gregor Sobočan, Brane Božić, Aleš Mežnaršič to name but a few. It was a real international event and to see these guys compete and prepare was great and a real treat and I hope to visit them one day and train with the guys.

A big shout out to the following competitors:
Silvia, Olly, Jane, Judit, Tim and BJ from Trojan lifting. Well done to us all and here's to more comps.

I look forward to the next competition and the next installment on my journey.

LETS JERK IT BABY!!

COMPETITION TIME

2010-03-19T04:03:00.001-07:00

With only 2 days left until the competition with the Trojans I must admit that I am feeling a bit nervous about it. This is after all my first competition. I have played rugby for many years and have never really felt the same trepidation about competing.

In a team sport you have others around you to help and advise and come together as a unit to strengthen and attack.
With GS, on the other hand, it's a complete solo activity. Only you, 2 kettlebells and a time limit of ten minutes to show what you can do. A great test of endurance, physical & mental strength.

I only have to 2 things to concentrate on for a maximum time period of 20 minutes

1: THE JERK

2: THE SNATCH

On the other hand I am confident in my abilities and know that everything will be great on the day.

You are probably thinking whats all the fuss about, you are only going to be working for a short period of time, you get a nice rest and then you work again for another short period of time. How tough can it be?

TIME TO SHOW WHAT CAN BE DONE!!!!

IT'S OFFICIAL

2010-03-15T15:08:00.001-07:00

I got my email back from the WKC.

Congratulations Kettlebell Lifter! World Kettlebell Club has officially granted you Sport Rank! Be proud that you are now and forever listed in the WKC Official Register of Rank. You are counted among the top Kettlebell Lifters in the world with the highest standards!

You are Officially Rank III in Biathlon
We look forward to more Rank submissions from you and hope to see you at our next event!

WKC Staff!

RANK II BIATHLON HERE I COME. GIMME THOSE 20's!

MY PB ON SATURDAY

2010-03-01T13:45:00.000-08:00

On Saturday 27/2/2010 I visited Trojan Kettlebell Lifting Club in Hither Green, London.

I have recorded myself and have sent it off to the WKC (World Kettlebel Club) and hope to get Rank III for my Biathlon Jerk and Snatch.

Until Saturday the best I had acheived in the Jerk with the two 16kg bells was 70reps in 7 mins. And with the Snatch 10 mins: 5min left = 73 (one hand change) 5min right= 83.

Then the day came and I brought my A game and achieved the following.

JERK: 10 mins = 97reps

SNATCH: 10 mins
Left = 89
1 hand change
Right= 107

TOTAL: 196

I AM PLEASED AS PUNCH!!!

I AM A WINNER!!!!

2010-02-24T14:47:00.000-08:00

I can't believe that I won........I found out on Sunday that I won a competition to get GS analysis from Coach Denis Kanygin......wicked thanks Denis.

"Coach Denis started kettlebell training early in life, at age of 8 1/2. Training started with kettlebell juggling and gradually progressed to full blown GS (Kettlebell Sport) training." "Coach Denis is now a Technical and Kettlebell Sport Advisor to IKFF. He was responsible for creating new kettlebell sport rankings for IKFF (see Story of IKFF Sport Rankings).
Coach Kanygin is now teaching his kettlebell training methodology based in pure Russian GS training methods coupled with his experience as postural therapist.

I must admit that I was nervous about putting myself out there but knew that I had to drop my ego at the door and await the constructive criticism that I need to help me progress in this new found sporting passion of mine.

Denis could not have made me feel any more at ease and was very gracious and eloquent with his analysis of my technique.

I am now on track to hopefully get my ranking this Saturday and with the help from Denis I am sure I ill have the confidence and knowledge to help me progress as far as I can in this wonderful sport.

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”

TROJANS & 40 LIFTS FOR LENT

2010-02-19T15:10:00.000-08:00

TROJANS & 40 LIFTS FOR LENT

Last night I travelled up to London with my mate Silvia to a Trojan Kettlebell Lifting Club night. What can I say? What a great group of people, full of information, enthusiasm and dedication to Girevoy Sport lifting.

I got some great tips and help from BJ Rule and am now aiming to rank for the forthcoming tournament on March 21 2010.

I need to get at least 70L/70R snatch and 73 Jerk (16kg - U90kg) for my WKC RANK III. I will then hope to compete with the 20's. Lets get lifting.

The night's lifting went as follows:

Jerk single arm:
16kg: 20L/20R
24kg: 20L/20R

JERKS: x 2. Reps too many to count, Up down, up down, rest and start again.
Multiple Jerks working on technique making sure my alignment was correct, stance was correct (wider foot position knees aligned with foot direction) getting the first dip correct with my elbows staying rested and not leaving my hips until the drive. Hold the position (for a second) when locked out before the final drive to ensure the full lock out jerk.
BJ showed me the way forward and I will keep heading in that direction.

More jerks followed by a small snatch tech session.
SWINGS:
40 KG = 40 reps

The information passed onto me was invaluable and will help me along with my technique and i'm sure I will get a few more reps out.

I was also shown this guide to GS preparation. A brilliant resource and one that since downloading only 4 hours ago I have pretty much made my way through it.

The link below is a by a guy called Thierry Sanchez. I have followed his blog for a while and his technical knowledge is brilliant. A great read.

40 LIFTS FOR LENT
I thought I would try something different and go all out on the strength side of things so I decided to take Tommy Mathews of Trojan Lifting Club up on his 40 lifts for lent challenge. Day 1, 2, 3 down.

Follow the protocols and lifts and go as heavy as possible. Trying to lift 40kg on various lifts 40 times is tough especially when you don't have a 40kg bell. Make shift 40kg with 24 & 16 and grip for dear life. Extra challenge on the grip strength.

LOVE IT!!

SUNDAY NIGHT CONDITIONING

2010-02-07T12:46:00.001-08:00

START: Set timer for 20 mins and see how many of the following you can do within the time limit.

20 x 2hd Swing 32KGbell
50m jog downhill
50m SPRINT uphill
10 x Double KB jerk. 2 x 20kg bells repeat for 20 mins

To finish:
Tabata 20 secs on 10 off- 8 rounds: 2 Handed wing with 32kg bell.

FINISH.

SESSION 2: GS

2010-01-29T15:23:00.000-08:00

Well it has been a week since my last GS specific test session. I have done many a jerk this week just trying to get my technique down and increase my ability to breath properly and get my timing correct. Once I sort this issue out I am sure this will help my numbers no end.

Unfortunately the metal plate in my wrist seems to be holding me back on my left hand snatch, but my right hand is increasing well after only a week. I am sure that in another weeks time I will be reaching at least 80 on my left. Another mini goal to achieve.

With regards to my jerks I managed to skip a weeks session and went straight from only just being able to manage a 5 minute solid JERK session (see last weeks blog), I was then aiming to go for 6 mins solid this week. To my surprise and delight I carried on and went straight a solid 7 min session. So next week I will aim for 8 mins but always in the back of my mind I will try to achieve 9 or even the full 10. I will ensure I can get these numbers consistent and try for 2 sessions in that time frame and then start the move up in weight. Fingers crossed.!!!!

I am very pleased with my progress and still with 7 weeks left until the comp I feel I am working well and have a good solid structure to my training. START: Joint mobility, squats, JungleGym rows

JERK WORK:
2 x 12kg = 10 reps DBL JERK
2 x 16kg = 10 reps DBL JERK
2 x 20kg = 10 reps DBL JERK
2 x 24kg = 10 reps DBL JERK
rest
2 x 24kg = 10 reps DBL JERK
2 x 20kg = 10 reps DBL JERK
2 x 16kg = 10 reps DBL JERK

GS SNATCH TEST RESULTS:
Comprising of 10 minutes constant KB SNATCHES. 5 minutes left hand, 5 minutes right hand 16kg bell:
Left hand = 74 reps (only an increase of 2)
Right Hand = 83 reps (better with an increase of 8)

JERK SESSION 100 JERKS:
7 Mins = 70reps
2 min rest
1 Mins = 10reps
1 min rest
1 Mins = 10reps
1 min rest 1 Min = 10reps

100 REPS TOTAL
Next session Increase the reps and work for 8 mins solid = 80 reps etc.

Tomorrow morning means 32kg bell single arm jerks. Up the weight and force the explosive movements. Here goes nothing.

Tame the beast!!!

SESSION 1: GS

2010-01-20T13:47:00.000-08:00

SESSION 1: GS Today's session was quite tough as I am sacrificing any ego I may have relating to the weight of the kettlebell I can lift and making sure I can go the distance in the 2 elements of the GS Biathlon. So today I broke down the 2 drills, grabbed myself a 16kg bell and trained for a 10 minute Snatch Set and 100 KB Jerks. I used the training method I read about on TROJAN KETTLEBELL LIFTING CLUB.Training went as follows.

START: Joint mobility, squats, JungleGym rows

SNATCH TEST:
Comprising of 10 minutes constant KB SNATCHES. 5 minutes left hand, 5 minutes right hand:
Left hand = 72 reps
Righ Hand = 75 reps

Next session I will go for 6 minutes each hand. 12 minutes total then build up to working for 10 mins solid on each hand by the end of my 8 week period.

JERK SESSION 100 JERKS:
5 Mins = 50reps
2 min rest
2 Mins = 20reps
1 min rest
2 Mins = 20reps
1 min rest
1 Min = 10reps

100 REPS TOTAL
Next session Increase the reps and work for 6 mins = 60 reps etc.

HERE GOES NOTHING!!!

GETTING MY TECH

2010-01-15T14:59:00.000-08:00

GETTING MY TECH RIGHT....

Not too much to add today. I have had a couple of GS comp sessions. But I need to make sure I am getting my technique correct for the KB Jerk:

I am starting with time, using 16's and making the 10 mins, then working on pace then weight.
In between I am using 32's, 24's for strength and heavy sets.. Must keep going only 9 weeks away

I must be patient and make sure not to rush these things, you can only get better with time and patience!!

COMPETITION TIME

2010-01-09T09:18:00.000-08:00

COMPETITION TIME

I found out yesterday that the first Kettlebell Sport Competition run by TROJANS KETTLEBELL LIFTING CLUB will be held on March 21st 2010.

This gives me 10 weeks to get my training schedules worked out and and get myself ready to compete at my best.

So today I decided to head down to Cheetahs gym and make the most of the bad weather. I need to start working on my strength endurance and technique for the two sections of the competition.

The Jerk: 2 kettlebells ranging from 12kg to 32kg. Duration 10 mins = Max reps
The Snatch: 1 kettlebell ranging from 12kg to 32kg. Duration 10 mins = Max reps

Warmup:
Concept2 rower and Joint mobility drills specific to the movements of the Jerk & Snatch. Then 2 handed swing work for 10 minutes, 1 mn on 30 secs off.

Equipment used.
2 x 20 KG Bells
1 x 24 KG Bell
1 x 32 KG Bell

I then set my timer for 1 min work and 30 sec rest. And worked on the following sets for the One Arm Jerk:
10 rounds of OAJ L/R - 15rpm with 20 KG
10 rounds of OAJ L/R - 15rpm with 24 KG
5 rounds of OAJ L/R - 15rpm with 32 KG

I then set my timer for 1 min work and 1 min rest. And worked on the following sets for the Two Arm Jerks:
10 rounds of TAJ L/R - 15rpm with 20 KG
Rest
10 rounds of TAJ L/R - 15rpm with 20 KG
Rest
10 rounds of TAJ L/R - 15rpm with 20 KG

I then worked on the Kettlebell front racked squat using 2 x 20 kg bells:
10 rounds of 1 min on 30 secs rest

I then moved onto the Kettlebell Snatch with the timer set for 1 min work 30 sec rest:
4 sets of 1 min work 30 sec rest with 20 KG bell
2 sets of 1 min work 30 sec rest with 24 KG bell
2 sets of 1 min work 30 sec rest with 32 KG bell

Finish with 5 mins snatch with 24 KG bell

I did not want to over do it on the 1st session proper so I will look at my results and log them for the next session which will be on Monday. And work on building up my length of timed sets and then move on to the weight increase.

I will keep you posted.

BE STRONG!!

TRAINING WITH THE COLLEAGUES

2010-01-05T14:04:00.000-08:00

5/01/2010
TRAINING
WITH THE
COLLEAGUES

Today was the first of the new Kettlebell classes that I have organised for my work colleagues. After speaking to my boss about the great diversity of the kettlebell and how it can benefit anybody that uses them, by helping increase fitness and functional strength. She agreed to let me empty out one of the offices in our building and create a great workout space.
Somewhere that as a group of individuals and also as a great work team can let off some steam and get fit at the same time. I don't think there are many people out there lucky enough to have this kind of opportunity.

I jumped at the chance and so did seven of my friends in the office. So after telling them all about the virtues of the kettlebell they were not only interested but a bit worried about "bulking up", "getting massive" and generally looking like a body builder. So after putting their minds at rest I gave them a time and a date for the first class.....and that day was today!!

I arrived at work at 7.55am not knowing what to expect, or in fact who to expect. I was pleasantly surprised when my 3 colleagues turned up and were not only looking excited but I could tell they were keen to get started.
So without further ado we got cracking with some essential drills.

Warm-up:
Joint mobility, body weight exercises.

DRILLS:
2 Handed Swing
1 Handed Swing
Hand - 2 - Hand Swing

Cleans
Press
Clean & Press

Racked Squat Left Hand
Racked Squat Right Hand

We then went though a mini circuit only using what they had just learned. This consisted of 30 second work on each of the drills above, with a30 second rest between each move.

I was really happy with how quickly they picked up the moves and got into the swing of things (no pun intended). The squats were great, the control and understanding of the KB Clean was great and they got to grips with Swings without any fuss at all.

The missing 4 members of the first class made their excuses and promised to show of for the next class on Thursday. I know who you are and I know where your desk is, you cannot hide from Stroudy!!! ;P

Well done guys you were great today and I can't wait to give you the next installment of Drills on Thursday. Same time same place.

GREAT WORK!!!!!

GS SPORT TRAINING

2010-01-04T13:43:00.000-08:00

4/12/2010
GS SPORT TRAINING

Today was my 1st day of GS sport training for those of you unfamiliar with the the sport of the Girevik.

There is just so much information out there regarding training systems for GS training, I just did not know where to start. So today I just started at the beginning with light weights 2 x 12kg bells and worked my way up through a set of ladder drills up to my 2 x 24kg bells

I decided to start with some KB Bumps, twice through:
2 x 12kg Bells x 15 reps
2 x 16kg Bells x 15 reps
2 x 20kg Bells x 15 reps
2 x 24kg Bells x 15 reps

Then onto Jerk:
2 x 12kg Bells x 15 reps
2 x 16kg Bells x 15 reps
2 x 20kg Bells x 15 reps
2 x 24kg Bells x 15 reps

Then Jerk some more:
2 x 16kg Bells x 15 reps
2 x 24kg Bells x 15 reps

Then Jerk even more to finish:
2 x 16kg Bells x 30 reps.

Pull-Ups:
2 x 15 Reps

Finished KB front squats:
2 x 24 Bells x 15 reps (2 sets)

I will get a better session planned as today was just about getting started. I look forward to some good and well timed drills and getting myself prepared for competing. I will keep you posted.

I love having a lunch break at work, you can get so much done!!!

Here is an explanation of the discipline:
Kettlebell Sport has grown beyond Russia and it's former republics to other European coutries, Asia and North America. The last few years have brought Americans to seek out the best instructors and methods much like the Russians did in the 1970's. In just a few years the United States had less than a handfull of International level Competitors and now there is approximately a dozen. Much of that can be due Valeri Fedorenko and Dmitri Sataev who are both Russian transplants now living in the US. Valeri Fedorenko, head coach of the American Kettlebell Club, has coached more US elite level athletes and coaches than anyone else in this country. Dmitri Sataev is the president of the United States Girevoy Sport Federation and coach of the first US born female international master of sport.

Today, the biathlon is still the traditional competition for men and the basic rules are: The athlete must wear shorts and shirt to reveal both knees and elbows so that the judges may observe proper movement execution. The athlete may not use assistance gear to make ease of the movement. The traditional Biathlon begins with the jerk of two kettlebells from the chest for repetitions in a ten minute time limit. The athlete must not lower the kettlebells from the chest during the jerk because this results in a disqualification. The athlete cannot rest the kettlebells on top of the shoulder because this may result in warning or a no count of a repetition. After the athlete competes in the first event he will get a minimal time of thirty minutes to rest before performing the snatch. The minimal time is not a concern in large competitions because the wait is usually hours between events. The second biathlon event is the kettlebell snatch with one hand and one switch for a ten minute time limit. The athlete must lift the weight from between the legs (the kettlebell must not touch any part of the body except the hand area) to overhead in one fluid motion. After the weight is fixed above head the athlete lowers the weight to below the waist and between the legs without coming in contact with any part of the body except the hand area. The athlete may switch hands one time at any time they prefer but typically the athlete switches hands halfway through their set. The weight must not touch the athletes body or the ground during the hand switch. Traditionally women have competed in snatch only events but in the United States there is the snatch and one hand jerk competition done similarly to men's competition. There are also show events like power juggling, seated press and other events decided by the promoter. Another popular competitive event is the Lonc Cycle Clean and Jerk which is typically held on a separate date on the calendar than the biathlon to allow the athletes proper time for preparation. Currently in the United States you will often find the Clean and Jerk on the same event as the Biathlon. The "Long Cycle" has the same rules as the Jerk except the kettlebells are lowered between the leg and raised to the chest between each repetition making it almost a hybrid of the jerk and snatch.

Professional and higher level athlete men use 32kg kettlebells for competition. Women use 16kg kettlebells and will probably move up to 20kg soon. Amateur men in the United States compete with 24kg kettlebells but often the host/promoter will allow the athlete to use a weight to the athlete's comfortability to further promote competitive spirit. National level biathlon men and women's competitons are typically held later in the year where the long cycle competion is held at the first half of the year. A person wishing to compete or watch a local competition can find them held year round except during the time of National/World competition

THE YEAR HAS BEGUN

2010-01-02T10:43:00.000-08:00

02/01/2010
THE YEAR HAS BEGUN

Today's workout was another strength and cardio workout.

Start:
25m Hill Sprint
1. 15 x Double KB Clean 2x 20kg
2. 15 x Vertical Swing
3. 15 x KB Deadlift- Squat
4. 15 x Double KB Jerk

Rest then repeat starting the drills again with:
50m Sprint
Rotate the above drills starting with no.2 on the list.

Rest then repeat starting the drills again with:
75m Sprint
Rotate the above drills starting with no.3 on the list.

Rest then repeat starting the drills again with:
100m Sprint
Rotate the above drills starting with no.4 on the list.

Here's to the New Year and everything it brings.

NEW YEARS EVE BLAST-OFF

2009-12-31T11:14:00.001-08:00

31/12/2009 NEW YEARS EVE BLAST-OFF

The time is 7pm on New Years Eve 2009 and I have just finished my last workout of 2009. Each drill to be completed one after the other with no rest until the 5 are complete. Starting with the 50m Sprint each time.

Warm-up: Body weight drills & joint mobility & Tabata squats

1. 50m Hill-sprint
2. Snatches 5l/5r
3. Jerk 5l/5r
4. 10 x KB Squats with 2 x 20kg bells
5. 10 x KB Bent-over Row, 2 x 20KG bell

See how many sets of the above drills you can complete within a 20 minute time period!

Now I've got this baby out the way I can go relax and see in new year with my beautiful wife and I cannot wait.

HAPPY NEW YEAR 2010

MORE TABATA: and I mean everything!

2009-12-29T10:02:00.000-08:00

29/12/2009
MORE TABATA ...
...and I mean everything!!

I needed to get the blood pumping today so decided to put together a little something using the Tabata protocol (see previous post below).

Today's session was as follows:

Tabata:
8 rounds each drill of 20sec owork-10 secs rest.
Any KB work done with 20KG bells
1. Burpee
2. Alternating KB Clean
3. Russian Twist KB
4. KB Squat-Kick (Kick same side as racked KB)
5. KB 2 handed swing

Followed by:
Pyramid session of single hand KB Jerk working from 10-1 on left and right hand.

Follwed by:
Power wheel work as follows-
1. 2 x Roll-out holds
2. 2 x Hip-ups
3. 2 x Pike-up
4. 2 x Push-ups.

This really helped work my muscle endurance and cardio all in one hit followed by a great core session. I will get my New Years blast on within the next few days.

Be strong!

POST XMAS RUN & POWERWHEEL TRAINING

2009-12-27T12:16:00.000-08:00

26/12/2009
POST XMAS RUN & POWERWHEEL TRAINING

Today I had energy in abundance. So decided to go for a burn up run. Followed by some good old fashioned core workouts with my new Christmas pressie "The Powerwheel" from the Strength Company.

The run is as follows: Set my Gym boss for 10 sets of the following intervals:
3 mins = run
30 secs = sprint

Once the run is complete try the following with the power wheel 2 sets of each move:
1. POWERWHEEL Push-ups 15 x 2
2. POWERWHEEL Pike-ups 15 x 2
3. POWERWHEEL Hip-ups 15 x 2
4. POWERWHEEL Walking 10 paces forward and back x 2
5. POWERWHEEL Roll out and hold 15 x2

A great way to expend some Christmas energy!!

XMAS EVE TABATA SPECIAL

2009-12-24T11:27:00.000-08:00

24/12/2009:
TABATA SPECIAL

'Twas the night before Christmas, when all through the house Not a creature was stirring, not even a mouse; The stockings were hung by the chimney with care, In hopes that St. Nicholas soon would be there........not in my house!

The Tabata Protocol:
Supra-Aerobic Cardio
Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered. "The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan "Fat burn is greater when exercise intensity is high." - Metabolism With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.
CLICK HERE TO READ MORE

I decided to get my metabolism up and running before the festivities commenced so I decided to do the following workout to kick start the Xmas hols.

WARM-UP: 10 Minutes joint mobility and body weight drills

TABATA: (see above for Tabata Protocol details)
20 Secs work / 10 Secs rest: 8 rounds each drill.

1. AIR SQUATS (Hold squat for 10 sec rest)
2. PUSH UPS (Hold plank position for 10 sec rest)
3. FULL CRUNCH
4. 2 HAND KB SWINGS
5. DOUBLE KB JERK x 20kg

WARM-DOWN: 10 Minutes joint mobility and body weight drills

This was a Christmas Cracker workout.

HAPPY CHRISTMAS!!!

WORK GYM 1st Session with Mr P

2009-12-24T09:13:00.000-08:00

23/12/2009:
WORK GYM 1st Session with Mr P

After getting the delivery of new bells last night from Christian Vila @ Brighton Kettlebells I decided to get them to work asap. So this morning I got up at 6am, dropped my wife of to work and set off on my journey to work.

I arrived at my office at 7.30am, unloaded my body weight in kettlebells and got them upstairs into one of our empty offices that I have now transformed into our "work gym". My mate and work colleague Mr P was there waiting for me as we had scheduled the day before to get in early and get the "1st" proper office workout started.

Luckily I had introduced Mr P to the KB a couple of months ago at a local gym and so he was already familiar with some of the moves. But to day was all about refreshing his memory and ensuring he had got his technique down so he could work efficiently and safely.

We started (after a warm up of joint mobility, squats and walkouts with push-ups) with the 2 handed swing, then onto the single handed swing, followed by the clean and the last drill of this mornings workout the snatch.

I made sure that before we entered the realm of the snatch that we broke the move down. So with this we started with the 1 handed swing, then into the high-pull, followed by the snatch. From the lock out at the top of the snatch we then lowered the bell to the rack position then went through the cycle again. Single swing, High pull, snatch all in succession.

Last but not least I got Mr P (who up to this point had been totally compliant) to now do 10 reps of snatches without stopping on each arm. I saw his face drop, but he quickly covered the look with great big grin. He is a great pupil and I hope the rest of my colleagues are as willing.

Mr P has seen the benefits that can be gained by using KB and body weight training and he is more than looking forward to 2010 and the twice weekly 8am sessions we will be having.

BRING IT ON!!!!

10 ROUNDS: Body weight and KBs

2009-12-24T08:47:00.000-08:00

21/12/2009:
10 ROUNDS: Body weight and KBs

Things were quiet at work today and I was lucky enough to get in some time to train at lunch so I decided to have a look over some past workouts and just give them an update by adding a drill or increasing tempo and reps. So today I devised the following routine based on a Mike Stehle @ Crossfit Jersy Shore routine that I found a while ago.

The routine is as follows once through all equals 1 ROUND:

15 reps - 2 hand KB Swing
10 reps - Push ups
05 reps - Pull ups (using Jungle Gym2 straps)
30 secs - Skipping (Jump rope)

(So once the 10 rounds are completed you would have done:
150 Swings, 100 Push ups, 50 pull ups and 5 mins of skipping)

I only added the additional 30 seconds work using the skipping rope as I wanted to add some cardio to the end of the routine. I liked the fact of having the strength endurance of the 2=handed swings at the start, then followed by push-ups & pull-ups, but I felt I needed to add another cardio specific element to the collections of drills.

Adding the skipping was great I varied the type of skipping i.e high knee, one legged hopping in shin guard/kick block pose (as I used to use when I Thai Boxed) I tried on a couple of attempts to get in some double unders, but failed and only ended up whipping my toes (note to self, wear my Chuck's when adding skipping) so I will try and make sure I master these within the next few weeks by getting my speed and timing working together.

This was a wicked workout in my lunch break, and I managed 10 full rounds in 23 mins using a 24kg bell and making sure my arm extension and form on the pull-ups was correct.

More customised drills to follow.

100 PULL-UP CHALLENGE

2009-12-15T15:09:00.001-08:00

100 PULL-UP CHALLENGE

I often try and find ways to push myself and yesterday was that kind of day. With only 8 working days until Xmas I decided, what with impending work deadlines and teaching a class in the eve that I would challenge myself to complete 100 pull-ups on my Jungle Gym 2 within the time constraint of my normal 9-5 work day. I needed to break my normal routine of just sitting on my arse and not moving for 9 hours. So an hour into my day I went up to gym area and started to slowly but surely start the 1st 10 of my 100 pull-ups. Only 2 weeks ago I could only manage around 4-6 pull-ups unassisted. Today my 1st 10 were as smooth as could be.

Great I thought, this is gonna be a breeze, only 90 to go!

As the day wore on and my time was being eaten up by more and more mundane editorial corrections I felt the need to get back and do some more pull-ups. I worked away and bit by bit ate away my goal of 100. Half way through I even managed to do 20 in one hit (to my surprise).

Right, I thought, only an hour and and a half until I go home, loads of work still to do and still 40 pull-ups left. So with a quick break I managed another 10, then another 10, and with half an hour left of my day I ran up the stairs and managed the final 20......oh my god, my arms did not want to know. I got to 15 and they stopped me in my tracks.

I could not fail my 1st challenge, so with an almighty push I managed the last 5 and completed my 1st ever 100 pull-ups. I must admit I was pretty pleased with myself. I even noticed that the little twinge I had in my shoulder has started to vanish since doing the P-Up's. So here's to more challenges and more pulling in the future.

Challenge No .2 (lunch break challenge)
100 Snatches
100 Swings
100 Jerks...
.............here goes nothing!!!!

My training starts today

2009-12-05T07:34:00.000-08:00

I have a passion and that passion is kettlebell sport training and kettlebell fitness.
After many years playing rugby and training in Muay Thai I was getting frustrated with performing well but maybe not to the level I knew I could achieve. During one rugby season I became injured and decided try something new to help with rehabilitation.

I came across kettlebells 18 months ago and the transformation and passion started and I have never looked back. In this short time I have followed my passion for training involving kettlebells and body weight and functional movement drills.
The kettlebell for me has been life changing. I have not only become certified as a IKFF Level 1 CKT which has meant I am able to pursue my real passion for fitness and teaching others I am now fitter, stronger, leaner and more flexible than ever before and it has helped me personally achieve a weight loss goal of 3st (35lbs, 18kg).

The next step for my personal development is training for kettlebell sport lifting and I will be competing soon.
I train people with all levels of ability and fitness, ranging from the complete beginner to the more accomplished athlete. My theory in life is train hard to get results but never sacrifice happiness, this is meant to be fun after all!
I currently teach 2 classes per week in the Brighton & Hove, East Sussex area and am available for evening and weekend private tuition.

Please feel free to contact me for information.

THE BRIGHTON GIREVIK

REGISTRATION CLOSED FOR ENGLISH OPEN

ENGLISH OPEN REGISTRATION CLOSED

Long Cycle CompetitionWillenhall Chart Centre19 Gomer Street, Willenhall, West MidlandsWV13 2NSUK

Long Cycle Competition, West Midlands England

LongCycle Competition, Willenhall, England

Long Cycle CompetitionWillenhall Chart Centre19 Gomer Street, Willenhall, West MidlandsWV13 2NSUK

Accommodation: Follow the link below for various hotels and B&B's in the area.http://maps.google.co.uk/maps

MOVEMBER FOR A GIREVIK

GRIP STRENGTH FOR SNATCH

TO WALES AND BACK: WELSH OPEN '11

COUNTDOWN TO CARDIFF

NEGLECT AND A FALLING CAMEL

Last Friday I felt like I had turned a corner when doing my best timed sets with 2 x 28KG bells. And then on Tuesday I did my current best in the Snatch with a 26KG bell.

Ivan Denisov - Absolute Champion of the world 116REPS

Fedir Fuglev (He had completed 121 jerks and 175 snatches the previous day. Note - he doesn't use chalk) ENJOY!!

WELSH OPEN DATE CHANGES : SATURDAY 22nd OCTOBER

--- BREAKING NEWS ---SATURDAY 22nd OCTOBER

NO TRAINING THIS FRIDAY 26/8/11 or 2/9/11

JERK OR PUSH-PRESS IN COMPETITIONS?

WELSH OPEN BIATHLON KETTLEBELL COMPETITION 2011

--- BREAKING NEWS ---

--UPDATED--UPDATED--SATURDAY 22ND OCTOBER

NO TRIP TO KILKENNY FOR BGSC

AND THE RESULTS ARE IN....

BRIGHTON GS ATTACK THE TROJANS

NO EASTER EGGS JUST YET

GS BIATHLON & OLYMPIC LIFTING

DON'T FAIL ME NOW!!!

KILKENNY COMP SET: LONG CYCLE

THE BATTLE WAS WON BUT THE WAR STILL WAGES ON

DAY 33 LONG CYCLE

DAY 31 LONG CYCLE

DAY 29 LONG CYCLE

LONG CYCLE DAY 28 = FRUSTRATION!!!!!

LONG CYCLE: DAY 25

Day 25: LONG CYCLEWarm up: Joint mobilitySet: Long cycle 2x20kg6mins: 11-10-10-10-9-104mins: 10-9-9-122mins Long Cycle 36KG1min: 5reps Right1min: 4reps left

YOUTUBE CHANNEL

DAY 22: SWINGS AND PULL UPS

DAY 21: LONG CYCLE

DAY 18 LONG CYCLE

DAY 18 LONG CYCLE

DAY 17 SNATCH

DAY 15 LONG CYCLE

DAY 14: LONG CYCLE

Day 13: LONG CYCLE

Day 10: Long Cycle

Day 9: Long Cycle

LONG CYCLE TRAINING HAS STARTED

Day 2 - Eve Session:Crossfit Hove W.O.D: 6 x 80KG Deadlift7 x Chirpee (Chest to floor Burpee followed by a chin up)10 x 25KG KB swing (USA style-above head)200m run20mins = 7rounds , 6 x Deadlift, 3 x Chirpee.Good solid hard work!!

Day 3: REST

DAY 4: Fitness class @ 8am.Elements:28KG PUSH PRESSPRESS UP28KG 1HD-SWINGPLANKCHIRPEES (Chin-up & burpee)1 min work on each drill not rest between drills twice through = 10 minsJoint mobility warm down.AFTERNOON SESSION: SPEED SNATCH3 mins 16KG = 82reps3 mins 28KG = 55reps

Felt good today and seven minutes was my longest LC timed set with the 24s. I'm now going to work on upping the reps to 6rpm for the 7. My left wrist held up very nicely under the weight of the 32KG bell especially as I did not use and wrist support or guards. Happy man!!

DAY 6:Fitness training: HIIT all with body weight and 32KG bellPRESS UPSBURPEESKB PRESSKB SQUATSDEADLIFTSCRUNCHES (4 types)Gotta keep the lungs and heart healthy.

MERRY CHRISTMAS

EKI NOVEMBER CHALLENGE

CARDIFF OPEN: 31/10/2010

OUR FIRST SESSION

32KG WALK = 100 REP CHALLENGE

17KG DIY BASIC BULGARIAN BAG.1-2-3-EASY PEASY

3.5KM RUN & 300 SWINGS

100 REP CHALLENGE

JERKIN'

IKFF BODYPOWER EXPO 2010

2 x 20kg LONG CYCLE TIMED SET

SLOVENIAN SPORT CAMP ENDS

SLOVENIA HERE WE COME: PROG OUTLINE

JUGGLING FOR BEGINNERS PART 1

RESULTS ARE IN

COMPETITION TIME

IT'S OFFICIAL

MY PB ON SATURDAY

I AM A WINNER!!!!

TROJANS & 40 LIFTS FOR LENT

SUNDAY NIGHT CONDITIONING

SESSION 2: GS

SESSION 1: GS

GETTING MY TECH

COMPETITION TIME

TRAINING WITH THE COLLEAGUES

ENGLISH OPEN
REGISTRATION CLOSED

Long Cycle Competition
Willenhall Chart Centre
19 Gomer Street,
Willenhall, West Midlands
WV13 2NS
UK

LongCycle Competition,
Willenhall, England

Long Cycle Competition
Willenhall Chart Centre
19 Gomer Street,
Willenhall, West Midlands
WV13 2NS
UK

Accommodation: Follow the link below for various hotels and B&B's in the area.
http://maps.google.co.uk/maps

Fedir Fuglev
(He had completed 121 jerks and 175 snatches the previous day. Note - he doesn't use chalk)

ENJOY!!

--- BREAKING NEWS ---

SATURDAY 22nd OCTOBER

--UPDATED--UPDATED--
SATURDAY 22ND OCTOBER

Day 25: LONG CYCLE

Warm up: Joint mobility

Set: Long cycle 2x20kg
6mins: 11-10-10-10-9-10
4mins: 10-9-9-12

2mins Long Cycle 36KG
1min: 5reps Right
1min: 4reps left

Day 2 - Eve Session:
Crossfit Hove W.O.D:

6 x 80KG Deadlift
7 x Chirpee (Chest to floor Burpee followed by a chin up)
10 x 25KG KB swing (USA style-above head)
200m run

20mins = 7rounds , 6 x Deadlift, 3 x Chirpee.

Good solid hard work!!

DAY 4:
Fitness class @ 8am.
Elements:

28KG PUSH PRESS
PRESS UP
28KG 1HD-SWING
PLANK
CHIRPEES (Chin-up & burpee)

1 min work on each drill not rest between drills twice through = 10 mins
Joint mobility warm down.

AFTERNOON SESSION: SPEED SNATCH
3 mins 16KG = 82reps
3 mins 28KG = 55reps

Felt good today and seven minutes was my longest LC timed set with the 24s. I'm now going to work on upping the reps to 6rpm for the 7.

My left wrist held up very nicely under the weight of the 32KG bell especially as I did not use and wrist support or guards. Happy man!!

DAY 6:
Fitness training: HIIT all with body weight and 32KG bell

PRESS UPS
BURPEES
KB PRESS
KB SQUATS
DEADLIFTS
CRUNCHES (4 types)

Gotta keep the lungs and heart healthy.