http://kbforum.dragondoor.com/ Dragon Door Kettlebell, Strength and Conditioning open discussion forum. en Fri, 20 Nov 2009 22:36:29 GMT vBulletin 30 http://kbforum.dragondoor.com/images/misc/rss.jpg http://kbforum.dragondoor.com/ http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139351-three-months-rtk.html Fri, 20 Nov 2009 21:36:33 GMT Hey gang. Just wanted to give a quick update for anyone who may be on the fence about doing RTK (and who is proficient enough to responsibly move... Hey gang. Just wanted to give a quick update for anyone who may be on the fence about doing RTK (and who is proficient enough to responsibly move into it).

Here's the progress:

• Bodyweight - gain of 17 lbs, from 222-239. It's all functional
• Have gone from snatching double 20kgs to double 40kgs.
• Pressing double 36kgs up from a previous best of double 24kgs
• I can jerk the 40s for a couple of ugly reps, but it's progress
• I can now snatch the 48 with no trouble on either side

It wasn't anything fancy or complicated. Just marching forward and doing the same thing every time, with small tweaks in intensity each day.

This is my favorite program yet. It will work if you commit to it. I'm going to do it for another three months and I can't wait to see the changes that are still coming.

Josh ]]> Josh Hanagarne RKC http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139351-three-months-rtk.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139350-would-50-year-old-men-benifit-lot-muscle.html Fri, 20 Nov 2009 20:39:04 GMT I was wondering if a 50 year old man who is looking to loose weight would benefit from doing a program that involved a lot of muscle gain? Or is to... I was wondering if a 50 year old man who is looking to loose weight would benefit from doing a program that involved a lot of muscle gain? Or is to much muscle bad for some reason once you reach a certain age? Also I was wondering how maintenance works once you build mass? Once you put on a lot of muscle what exactly is necessary to maintain it? Meaning once you have the amount of muscle you want, how do you go about maintaining it once you stop doing a program geared towards mass? ]]> eltriplesix http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139350-would-50-year-old-men-benifit-lot-muscle.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139349-grip-forearm-fatigue-during-swings.html Fri, 20 Nov 2009 18:29:56 GMT I'm working my way through the RoP with the 24kg bell. I find that when doing my swings my grip and forearms fatigue before my body even begins to tire. What can I do to strengthen the chain? ]]> Etristan http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139349-grip-forearm-fatigue-during-swings.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139348-help-pressing-frustration.html Fri, 20 Nov 2009 18:04:11 GMT Hey guys,

I've been following the RoP for about 3 months now, after working with kettlebell for over a year. In that time I've pretty much worked up to the 5 ladders of 5 rungs with my 24kg, and am swinging and doing my TGUs with the 32kg.

For the past few workouts I have been replacing the first rung of each ladder with a 32kg press, which I can manage with my right han with ease. I feel I could start ladders of 3 rungs with the 32kg, but my left is lagging behind. I have pressed the 32kg with my left a couple of times, but not consistently, I'm not sure if it is a technique or strength thing though, it's hard to tell.

Any suggestions how to overcome this very annoying obstacle, so I can start the RoP with my 32?!

Sorry for the ramblings!

-Ifor ]]> iforwms http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139348-help-pressing-frustration.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139347-new-ck-fms-workshop-now-open-registration.html Fri, 20 Nov 2009 17:21:47 GMT Here's the complete information:
Certified Kettlebell-Functional Movement Specialist (CK-FMS) Workshop - Gray Cook, RKC, Brett Jones, Master RKC October 23 - 26, 2010 ]]> John Du Cane http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139347-new-ck-fms-workshop-now-open-registration.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139346-master-sport.html Fri, 20 Nov 2009 17:16:35 GMT Within the RKC community, is Pavel the only "Master of Sport" in GS competition or are there others? ]]> baederp http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139346-master-sport.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139345-need-help-tips-wife.html Fri, 20 Nov 2009 16:25:04 GMT Hey guys, I need some help. My wife wants to get into shape, but, she isnt very strong (ie. can't do pushups, can't squat till paralell, can't do pullups ie) I was thinking just some static holds or negatives in the pushups and pullups, and just sqaut as low as she can, or some presses and rows with an empty bar. Throw in some med ball tosses, focus mitts, and some kb swings for conditioning, of course walking too. ]]> HUNTER1313 http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139345-need-help-tips-wife.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139344-3day-z-health-workshop-overview.html Fri, 20 Nov 2009 16:12:42 GMT A bunch of questions about z-health have come up this week it seems. There's a good way to explore some answers.

The z-health workshop that started with dragondoor has hit the road. This is the one that a lot of rkc's have atteneded and from it gone on to get into z-health certs, and a goodly number of hard style KB'ers have taken to improve their game.

The following is just an overview of what's in the workshop and why it's cool. And if you're in the UK, this z-health sampler is coming to a London City near you feb 5-7.

mc ]]> mc http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139344-3day-z-health-workshop-overview.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139343-first-week-pm.html Fri, 20 Nov 2009 15:49:40 GMT This first week is tough. I guess that's why Pavel named PM the conditioning phase; I'm definitely not conditioned for this. But, I know I will be after a month of so. I can't wait to move onto RoP, which is my near goal.
I eventually would like to tame the beast, and master as many exercises possible with it. What can I say; I think big.

Anyone currently striving for this goal? ]]> 11cactus11 http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139343-first-week-pm.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139342-wth-effect.html Fri, 20 Nov 2009 15:40:46 GMT Second PR in 2 weeks !! This Radiant Dawn Protocol rocks !! Dutch Fitness (http://dutchfitness.blogspot.com/) To all, have a great weekend !! Second PR in 2 weeks !!

This Radiant Dawn Protocol rocks !!

Dutch Fitness

To all, have a great weekend !! ]]> Jaap http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139342-wth-effect.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139341-z-health-question.html Fri, 20 Nov 2009 14:36:23 GMT Most of us know that trigger points can impair neuromuscular functioning and set up a chain of inefficiencies throughout the body. I was curious with... Most of us know that trigger points can impair neuromuscular functioning and set up a chain of inefficiencies throughout the body. I was curious with the Z-Health approach, if the principle had any alternative methods to subdue/eradicate the trigger point that are different than your typical methods of massage therapy, myofascial release (foam/stick/ball work), and active release? Thanks. ]]> RyanP http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139341-z-health-question.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139340-help-slob-become-real-man.html Fri, 20 Nov 2009 12:38:09 GMT Hi guys,

I am completely out of shape. I'd like to regularly do squats, deadlifts, overhead press and pullups. I have a barbell and dumbbells, and no kettlebells. Besides max effort weights, I'd like to do heavy cardio (stair climbing) for endurance.

(These basic exercises were chosen by an absolute newbie [i.e. me] after trawling the net. Any input is welcome.)

I have no definite numerical goals. But a rough idea would be to move from a lazy, Jabba the Hutt lifestyle to general all round fitness, to a state where I can work hard at a construction site all day and not feel winded. This seems to require 1) high all round max strength, 2) good strength endurance, 3) fast recovery times.

How should I go about doing this?

- I've read the 80/20 powerlifting article, but how do I incorporate pullups? M/W/F or GTG? How do I incorporate heavy cardio?

- Is this deadlift program considered GTG?
http://kbforum.dragondoor.com/kettle...s-routine.html
How should I incorporate the other exercises I mentioned?

- Should I only do heavy cardio for now to improve my work capacity? Should I only start with heavy weights?

Generally, what do I start with? How should I progress?

Thanks! ]]> kenshin http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139340-help-slob-become-real-man.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139339-rop-party.html Fri, 20 Nov 2009 11:51:50 GMT I did PM on may with my 2-pood and I have done ROP since june.. I have some kind of light pain in my biceps and shoulders during my first... I did PM on may with my 2-pood and I have done ROP since june..

I have some kind of light pain in my biceps and shoulders during my first ladders on my light 2x(1,2) and medium days 1x(1,2,3). After about 6 reps the pain relieves and I feel stronger (warming). I don't do much of warm-ups (some pumps,halos,SQ) but I do super joints in the mornings.

I always feel better and stronger on my heavy days 5x(1,2,3,4) and I'm sure I could do 1x(1,2,3,4,5),4x(1,2,3,4) but not sure if I could handle the volume on light 5x(1,2,3) and medium 5x(1,2,3,4) days (when I have this pain in my first ladders and feel weaker).

What dou you think? Is it a sign of overtraining or should I just keep on going?

Thanks ]]> Ollie http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139339-rop-party.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139337-how-do-i-stretch-my-glut.html Fri, 20 Nov 2009 06:13:58 GMT I strained my left glut bowling last month and it still bothers me sometimes.I have weak hamstrings from a lot of pulls when I was a high jumper back... I strained my left glut bowling last month and it still bothers me sometimes.I have weak hamstrings from a lot of pulls when I was a high jumper back in my college days, a long time ago. I have had problems ever since. This is why I wanted to start using kettlebells. I am tired of always staining or pulling muscles! I just figured out that when I do a swings the right way, that it is still sore from the strain.I just started using kettlebells this week and have not done much workng out the past few years. I did just order "Relax into Stretching" but I won't have the book until next week. I already have ETK, both the book and DVD. Any suggestions? ]]> Iceberg http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139337-how-do-i-stretch-my-glut.html http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139336-unbroken-swing-max.html Fri, 20 Nov 2009 05:53:43 GMT Hi, When I do swings with the 24 kg i usually do 50 rest some 50 more ect until I reach the time (2-12 min). But the other day I tried to do more,... Hi,

When I do swings with the 24 kg i usually do 50 rest some 50 more ect until I reach the time (2-12 min). But the other day I tried to do more, got 150 swings, did not go to max.

How many do you do in a row when swinging, before resting?
Have you tried a maximal effort (max reps) on swings?

- Ludvig ]]> hallar http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/139336-unbroken-swing-max.html