http://kbforum.dragondoor.com/ Dragon Door Kettlebell, Strength and Conditioning Forum en Wed, 16 May 2012 15:25:57 GMT vBulletin 30 http://kbforum.dragondoor.com/images/misc/rss.png http://kbforum.dragondoor.com/ http://kbforum.dragondoor.com/showthread.php?t=152717&goto=newpost Wed, 16 May 2012 01:21:00 GMT New blog, about treating workouts as practice www.blackstonevalleykettlebells.wordpress.com (http://www.blackstonevalleykettlebells.wordpress.com) New blog, about treating workouts as practice

www.blackstonevalleykettlebells.wordpress.com ]]> BChase http://kbforum.dragondoor.com/showthread.php?t=152717 http://kbforum.dragondoor.com/showthread.php?t=152716&goto=newpost Wed, 16 May 2012 01:00:22 GMT I've had disfunctional and painful TP in both legs for a long time. It goes and comes, but biking and hiking makes them catch fire. I trigger point massage them, etc, but nothing ever really fixes them. I've tried all sorts of inversion/eversion training, as well as Tibialis Anterior training (which is quite strong anyway).

Any ideas on how to rehab / balance / strengthen this function with real and proper party approved techniques? I already do basic drills like kettlebells and deadlifts.

Cheers ]]> lanier1974 http://kbforum.dragondoor.com/showthread.php?t=152716 http://kbforum.dragondoor.com/showthread.php?t=152715&goto=newpost Wed, 16 May 2012 00:26:06 GMT I am currently working on the one arm pull ups, one arm push ups, the one leg squat, and the ab section of convict conditioning. As I progress I will... I am currently working on the one arm pull ups, one arm push ups, the one leg squat, and the ab section of convict conditioning. As I progress I will begin work on the handstand pushups and bridges. Now for each exercise I do 5 sets for 5 reps each and usually rest 1 minute inbetween each set.

Day 1 is Monday, Wednesday and Friday
Day 2 is Tuesday, Thursday and Saturday

Day 1 is Pull ups and Push ups
Day 2 is Squats and abs also I try and run on day 2 because I am also working on one leg squats that day so it makes sense to keep it on the same day.

So how does all this sound? Too little or just enough? Any other bodyweight exercises to add in? Thanks for your advice all! ]]> greenlanterncorp1987 http://kbforum.dragondoor.com/showthread.php?t=152715 http://kbforum.dragondoor.com/showthread.php?t=152714&goto=newpost Tue, 15 May 2012 23:55:50 GMT Does anyone have any experience with CFT? I'm interested in some reviews by people who have used the approach. Thanks! ]]> Comrade Sunshine http://kbforum.dragondoor.com/showthread.php?t=152714 http://kbforum.dragondoor.com/showthread.php?t=152713&goto=newpost Tue, 15 May 2012 23:27:24 GMT Just thought I'd mention I saw an interesting picture in RKC Tim Ferriss' article entitled "Vibram Five Fingers Shoes: The Barefoot Alternative":

http://www.fourhourworkweek.com/blog...fingers-shoes/

A little bit down in the article the picture of the barefoot walker's feet shows the toes naturally fan out to provide a wide, stable base for walking or standing. That foot looks nothing at all like the feet of people who wear shoes all day long like myself. Wish I had feet like that to practice my air born lunges and pistols with.

It's making me think more about ordering some Vibram's for when I can't wear only socks or go barefoot.

I wish I could get away with the Kangaroo leather Bormio or Trek LS at work, but I'm not holding my breath on that one. ]]> Striker http://kbforum.dragondoor.com/showthread.php?t=152713 http://kbforum.dragondoor.com/showthread.php?t=152712&goto=newpost Tue, 15 May 2012 20:10:18 GMT Two quick questions on PTTP:

1) Pavel himself has said that he would use the Russian 5, 3, 2 variation of PTTP where you keep the weight the same for all 3 sets. My question is for those who know, does this apply to the presses as well?

2) How well do 2 week cycles work? Have people had much success with them? I really fancy doing 2 week cycles of PTTP and 2 week cycles of other work, say ETK or PTTP Pull-ups with VWC (as Kenneth himself suggests as an option in VWC).

Thanks in advance! ]]> NonStop http://kbforum.dragondoor.com/showthread.php?t=152712 http://kbforum.dragondoor.com/showthread.php?t=152711&goto=newpost Tue, 15 May 2012 18:04:17 GMT http://www.youtube.com/watch?v=AEpfV...feature=relmfu ]]> DLS http://kbforum.dragondoor.com/showthread.php?t=152711 http://kbforum.dragondoor.com/showthread.php?t=152710&goto=newpost Tue, 15 May 2012 17:08:43 GMT When might the paperback version be available? Cordially, John When might the paperback version be available?

Cordially,
John ]]> Peaceful John http://kbforum.dragondoor.com/showthread.php?t=152710 http://kbforum.dragondoor.com/showthread.php?t=152709&goto=newpost Tue, 15 May 2012 11:33:19 GMT Hey Fellas, I'm back with a couple of recent emails from Paul Wade. It is actually two separate emails but I've combined it into one thread, enjoy!

---------------------------------------------------------------------------------------

Hey Kallos, my man!

I haven't been ignoring ya; just stuck under a goddam rockslide of emails and trying to survive! Spoken to some very cool people though. As for the photo, I have to refer you to my former answer, but your other questions are quite exciting; let's see if I can do them the credit they deserve:

1. Mr.Wade, what do you think about gymnastic strength moves like the Planche (Elbow lever with straight arms), Front Lever, Back Lever, Iron Cross and various handstand presses etc? Do you believe there is too high of a learning curve to be truly beneficial and time efficient for strength and muscle gains? Are One-Arm Pushups, One-Arm Pullups and One-Arm Handstand Push-ups all you'll ever need to unlock your full upper body potential? What are your thoughts on this?

believe it or not, I'm a huge fan of statics. Moves like one-arm pushups and so on will get you where you want to be, but you need to be training for years to reach your full potential, and exploring statics is a good idea. Statics can be hard to progress with over the long term, and they build very little muscle--so they shouldn't form the backbone of your training. But as variants for your bodyweight toolbox, they are excellent; they build strength and balance, teach body awareness, and can often be worked when injuries stop you performing heavy moving calithenics. In the first book I tried to include at least one static variant and one explosive variant in each variants section.

This is something which is explored more in the DVDs. In place of pushups you can do planches; for pullups, front levers (we called them "reverse planches" in jail), L-holds for waist, bridge holds and yoga-type holds for the spine. There are lots of great statics, not just the gymnastics ones people know. How about Samson's seat--a squat against the wall with one leg? Prisoners used plenty of these in my day. There's more than one way to skin a cat, dude--I'd never say otherwise!

2. You mentioned in the Leg Raise series that you should "pull in your stomach" during ab movements to strengthen your transversus. Is this "pulling in" action similar to a "Stomach Vacuum" used by bodybuilders? It feels kind of unnatural since I only "contract" my midsection during my hanging leg raises, I never thought about sucking my stomach in.

A great question, but a distinction must be made, Kallos. There's a difference between contracting your external stomach muscles, pulling your gut in and performing a vacuum. These are three different things. Simply by raising your knees you are contracting your abs--the movement does this, you don't gotta think about it. You pull your gut in by bringing your naval closer to your spine--just the way you would when a hot chick enters the room. A vacuum is different; for a vacuum you exhale to the full and use that lung space to draw up your diaphragm; this in turn "sucks" your internal organs back, creating the vacuum.

You see old school bodybuilders do vacuums (most of the modern, super-big guys can't do it; the growth hormone makes their belly organs too damn swollen and heavy. No wonder so many of them are suffering organ failure now). Maxick was a master! (Find a pic, if you want to see a true vacuum!) Zane was also excellent. Athletes have done vacuums for centuries, and they are a great exercise, either alone or as part of a deep breathing regime. But for leg raises you shouldn't be doing full vaccums. Just hold your gut in tight is all you gotta do.

Should this "stomach pulled in" action be done throughout the entire leg raise series?

Yes! From day one, and Step 1! Midsection training should be just that. Forget the isolation bullshit. You don't just want to work your abs but your obliques, hips, serratus and ribs, and the transversus too. You can only do this by religiously keeping the belly pulled in--so do it for every rep you do. It takes focus, I know. But you should be focussing when you train anyway, not just going thru the motions like so many folks. Keep that belly in tight!

Should it be done during the negative or positive part of a hanging leg raise, or both? Could you go into more detail about this issue, since I feel it is an important detail when it comes to the leg raise series.

Both. It might be harder on the way up, or during the top part of the movement when the internal organs are compressed. But this harder work will just strengthen the transversus more. You aren't trying to break records here, remember--just be consistent and all your midsection muscles will strengthen in unity.

I think I caught everything there? If not, let me know man. Great questions as ever. Hit me up with more if ya got em!

Speak soon,

Paul ]]> KallosThenos http://kbforum.dragondoor.com/showthread.php?t=152709 http://kbforum.dragondoor.com/showthread.php?t=152708&goto=newpost Tue, 15 May 2012 10:37:16 GMT Good Day, Tomorrow is a heavy day and it looks like I wont have time tomorrow to train. Should I do it today or just take the extra days rest? I... Good Day,

Tomorrow is a heavy day and it looks like I wont have time tomorrow to train. Should I do it today or just take the extra days rest? I am interested in hearing some thoughts. ]]> fdmroz http://kbforum.dragondoor.com/showthread.php?t=152708 http://kbforum.dragondoor.com/showthread.php?t=152707&goto=newpost Tue, 15 May 2012 01:05:03 GMT I'm really proud of this kid, been working with him for a good while now, his athletic ability is tremendous, the strength he has developed is something thats been accomplished with him only as a supplement to his main training. Kettlebells have played a big part as well. This kid first did the RKC snatch test with the 24kg bell in training at 21 yrs old and 140lbs bw!!

Enjoy! (I'm very proud of this kid)

http://www.youtube.com/watch?v=ZNRdI...feature=relmfu

Thanks for watching!

Pol. ]]> Pol Mac Giolla Rua http://kbforum.dragondoor.com/showthread.php?t=152707 http://kbforum.dragondoor.com/showthread.php?t=152706&goto=newpost Tue, 15 May 2012 00:14:13 GMT Hi there, I'm scheduled to be in Virgina this week but just had surgery Friday because of a miscarriage. I still want to participate and get through everything I can. But not sure how my strength will be. Does anyone hva any thoughts or suggestions. Just did some swings and goblet squats and got dizzy. I'm a bit Nervous..... thanks Laura HKC ]]> kinsley01 http://kbforum.dragondoor.com/showthread.php?t=152706 http://kbforum.dragondoor.com/showthread.php?t=152705&goto=newpost Mon, 14 May 2012 21:54:38 GMT I would assume if the improvement levels are correct every athlete would be doing it. http://nutritionfacts.org/video/doping-with-beet-juice/ I would assume if the improvement levels are correct every athlete would be doing it.
http://nutritionfacts.org/video/doping-with-beet-juice/ ]]> Karl F. Vorwerk http://kbforum.dragondoor.com/showthread.php?t=152705 http://kbforum.dragondoor.com/showthread.php?t=152704&goto=newpost Mon, 14 May 2012 20:35:51 GMT What is a suitable warmup/routine for the break-in plan in ETK? I know I shouldnt modify it but have some postural issues/imbalances and need extra... What is a suitable warmup/routine for the break-in plan in ETK? I know I shouldnt modify it but have some postural issues/imbalances and need extra correctives than most.

Instead of 10mins of just halos/ftw squats/pumps I would like to include GS, scap retractions and touch-the-wall-butt hinges.

Would this be ok?

10mins or 3 sets halos/ftw squats/pumps
light GS/TTW/scap retractions x 3 sets

Getup and Swing Practice
Planks

Couple stretches.

Would that be ok without messing up things or leading me astray? ]]> Fairbairn http://kbforum.dragondoor.com/showthread.php?t=152704 http://kbforum.dragondoor.com/showthread.php?t=152703&goto=newpost Mon, 14 May 2012 10:30:59 GMT One of the things I see people get into the habit is to just do swings. Same weight, same number of reps, same format all the time. Just like any... One of the things I see people get into the habit is to just do swings. Same weight, same number of reps, same format all the time.

Just like any other exercise the swing can be used for max strength, explosiveness, strength endurance or even as an assistance exercise for other things like grip strength or endurance.

My latest article goes into some good detail about various things and has a way to use the swing for strength endurance work - http://breakingmuscle.com/kettlebell...ngth-endurance ]]> AndrewR http://kbforum.dragondoor.com/showthread.php?t=152703 http://kbforum.dragondoor.com/showthread.php?t=152702&goto=newpost Mon, 14 May 2012 07:55:18 GMT Has anyone had any luck with these? I've heard that Reveratrol and Myomin are really great. I've heard Mike mahler talking about these but I would really like some other opinions. Is it all just hype? ]]> Kotengu http://kbforum.dragondoor.com/showthread.php?t=152702 http://kbforum.dragondoor.com/showthread.php?t=152701&goto=newpost Mon, 14 May 2012 07:52:43 GMT Been doing hack squats, as demo'd by Steve Maxwell in BB, for about 3 weeks now. I presently hold low-weight plates instead of KBs. Progress is good and I find leg strength has increased faster compared to goblets done to a low stool. My question is whether they can be a permanent component of one's training without screwing up the knees in the long term. ]]> postandspread http://kbforum.dragondoor.com/showthread.php?t=152701 http://kbforum.dragondoor.com/showthread.php?t=152700&goto=newpost Mon, 14 May 2012 07:41:07 GMT Pavel zdravstvui!
I need some more muscle on my shoulders.
I read Your BB book and there You mention 2 options... C&P RKC ladder and C&P 5x5 with progression to 10 series... which is better?
Or should one perform KB military press instead?
2 KBs are better option, ey?
So many questions- sorry...
Thanks a lot and respect to Ya from Croatia!
Dalibor ]]> dalibor http://kbforum.dragondoor.com/showthread.php?t=152700 http://kbforum.dragondoor.com/showthread.php?t=152699&goto=newpost Mon, 14 May 2012 07:23:02 GMT I'm going on a two year service mission and I've decided to bring only a pullup bar and my 53kg bell. I'm a serial program switcher and I figure this will give me everything I need to develop the best body I can while taking away the buffet of distracting options enough to help me stay focused. I've studied Convict Conditioning extensively and am quite versed in the RKC system of strength and conditioning. I will be able to train for 30 minutes a day and I'm curious where exactly I should begin. I've jumped programs quite a bit in the last 3 years and I've completed a few full cycles that has gotten me where I am now.

Currently I can:
- Press the 32kg for a single
- cMV02 test 34 reps with a 16kg
Convict conditioning:
- Pushups step 7
- Squats step 6.5 (I'm doing airborne lunges at the moment as step 7 feels overwhelmingly awkward)
- Pullups step 7
- Leg raises step 7
- Bridges step 7
- Handstand Pushups step 4
Weigh 200lbs at 6'2" and I'd guess about 15% bodyfat

I can only bring one bell with me and I figure I could do
- Ladders with two moves and then ballistics ETK style
- Alternate bodyweight days and kettlebell days so it looks like Good Behavior with some moderate complexes on the "off" days
- Pick a lift per month and specialize in it pttp style every day (it's pullup month! 2x5 of the hardest step I can do with solid technique and then 100 ballistic reps to finish)


There are a myriad of options to pick from and I'd like to know what the best course of action is to get where I want to be. I've been a program hopper like crazy but I find it much easier to ride a program to completion when I know I can reap benefits from it within a month and then back it up with another program that it feeds into (like getting really strong and then putting on muscle)

I basically want to (in no particular order):
- Own the Big 6 master steps (if I had to choose I'd take max strength over max endurance but I'd like to be able to crank out 5 one arm pullups as well as do 20+ two arm pullups)
- Have a lean body fat % (not exact but 7-8% seems about right)
- Have cardiovascular conditioning and a work capacity that never quits (275+ SSST score yo?)
- Have a good bit of muscle but hypertrophy isn't my main goal. I like the old school strongman look with a slightly more developed chest.

I figure that if I train for performance and I get REALLY good at the above things and practice with enough volume the muscle will come. I have the diet part in the bag but the training is what I need to dial in. If I wanted to become a specialist in calisthenics and had a pullup bar, a 53kg and 30 minutes a day to use them what would be the best path to walk? ]]> Condorfious http://kbforum.dragondoor.com/showthread.php?t=152699 http://kbforum.dragondoor.com/showthread.php?t=152698&goto=newpost Mon, 14 May 2012 03:10:50 GMT http://www.youtube.com/watch?v=MeA2h...endscreen&NR=1

Shaky but awesome!

My impression is that this is easier than the OAHSPU in CC. That's based on the fact that his foot appears to be hooked around the ring cable. However, I'm way far away from this and not qualified to comment.

Jerry

3 Pushup
2 Squats
2 Pullups (after several partial steps)
3 Leg lifts ]]> jlq http://kbforum.dragondoor.com/showthread.php?t=152698 http://kbforum.dragondoor.com/showthread.php?t=152697&goto=newpost Mon, 14 May 2012 01:30:10 GMT In response to a request for help in aquiring shoulder flexibility to perform the CC bridging progressions, hindu pushups were recomeded by... In response to a request for help in aquiring shoulder flexibility to perform the CC bridging progressions, hindu pushups were recomeded by shmathews on 5/6/12. Can someone explain to me how to do them and/or where I can find them? ]]> gnatman58 http://kbforum.dragondoor.com/showthread.php?t=152697 http://kbforum.dragondoor.com/showthread.php?t=152696&goto=newpost Mon, 14 May 2012 00:26:33 GMT Had a pleasant surprise tonight. I just started bench pressing about two months ago, preparing for a push/pull meet in June. I'd never trained the bench press before. On April 6, I tested my max, and got 202.5. I failed twice on 207.5, so 202-205 was probably a true max at this time. Since then, I've bench pressed 3-4 days a week, mosting doing 3 sets of 3, spread over an hour or two, first with 170, and building up to 185-190 for my work sets for the last week.

Tonight after dinner I did a few presses with 135, focusing on acceleration, then put the 25's back on to take it up to 185. I was planning to hit a triple and call it a night. The bar felt pretty heavy, but I pressed it for a double. I got up and looked and saw that I had loaded 35's, not 25's. The bar was 205- I pressed my previous max for a double after a month. I already knew it, but it reinforced what Pavel teaches- lift as heavy as you can, while staying as fresh as you can, and the strength gains will come! ]]> shmathews http://kbforum.dragondoor.com/showthread.php?t=152696