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  1. #1
    mc
    mc is offline Senior Member
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    Arrow How to Prep for the RKC cert - the other stuff

    It being the Cert Season again, folks have been asking how to prepare.

    Beyond the obvious snatch test, Brett Jones did a fabulous article on the physical prep a year ago (pdf here, start p6).

    The post linked here is meant to complement that: to look at the other areas of prep:
    both the basic stuff about taking care of yourself throughout the weekend,
    and the cultural environment/expectations
    of the 21 hours you're under the microscope.

    The latter part is the sort of stuff i'd have appreciated a heads up about before going in particular - fewer "reinforcement" drills would have accrued, i'm sure.

    Anyway, to all the folks certifying from now through to the fall, all the best on your mission. It's a great experience, made even better by what you bring to it.

    I'd be keen to hear if this resonates with y'all.

    best
    mc
    Last edited by mc; 04-18-2009 at 08:26 AM.
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
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    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  2. #2
    mc
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    Default other rkc experiences - vids

    If you're looking for a flavour of what all this cert prep is for:

    Mike T. Nelson has an interesting vid on his site about the rkc cert experience.

    There's of course the now classic Denmark 2007 vid.

    And there's also a few of the ones from Denmark 2008, collected here.

    physical, mental, maybe even if not spiritual, attitudinal anyway.

    all the best,
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  3. #3
    jhanagarne is offline Member
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    Default

    MC, I'm going to be at the June RKC and appreciate all the pointers. And the crazy thing is, every time I hear about how difficult it is, the more anxious I get to go. We are a strange group of people Strange, strong people.

  4. #4
    kbdds is offline Member
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    Great practical information as usual , mc!! Thanks, I'll use this tomorrow in St Paul, volunteering as a "victim"!
    Every rep counts. Paul

  5. #5
    mc
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    Default

    Quote Originally Posted by jhanagarne View Post
    MC, I'm going to be at the June RKC and appreciate all the pointers. And the crazy thing is, every time I hear about how difficult it is, the more anxious I get to go. We are a strange group of people Strange, strong people.
    i understand the anxiety.
    i was excited, happy and anxious through most of the whole weekend. i think part of that was i wasn't entirely clear what the criteria for success - beyond the snatch test - was.

    At the cert, you learn a move and you practice a move; you learn a move and you practice corrective drills.

    So beyond the STest, and overall attitude, you're assessed at least on how well you model what you're taught - safely, with perfect form - and how well you model instructing what you've learned and applying the corrective strategies where necessary - this latter bit is why paying attention and getting involved in those corrective demos is so valuable.

    all the best with your June Cert,

    mc
    Last edited by mc; 04-19-2009 at 12:32 AM.
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  6. #6
    mc
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    Default

    Quote Originally Posted by kbdds View Post
    Great practical information as usual , mc!! Thanks, I'll use this tomorrow in St Paul, volunteering as a "victim"!
    ah thanks, kbdds

    have fun! hope you stick around to watch the grad workout, too.

    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  7. #7
    mc
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    Question How did it go, April 09 RKC's?

    SO i'm real curious if the folks who just did the april cert this weekend find the above prep ideas accurate or would add/change any of them??

    congratulations to all the new RKC's

    best
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  8. #8
    mc
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    Default

    So here i was expecting a bevvy of the usual euphoric post-cert posts from new rkc's - perhaps i have the weekend wrong?

    in any case, two more notes i've added to the origintal post about cert prep:

    - as brett's workouts in his article show, get right with lots of double kb work
    - plan your schedule so you have a good full back off week before the cert.

    you'll be glad you did

    best,
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  9. #9
    laurelbla is offline Junior Member
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    Default

    I just got back today from the RKC weekend. First of all, I am proud to say that I am an RKC! I am a soon to be 47 year old woman from Florida. I attended the weekend with my son, Ryan who lives about 4 hours from me.

    I was so anxious about the weekend and whether or not I could just get through the workouts, much less pass the snatch test. I hired David Whitley to put together a program to help me get ready. The program he designed was a progressive full conditioning program over the 10 weeks leading up to the cert.

    I did lots of Double C&Ps squats, swings, with heavy and lighter bells. TGUs etc. Just like everyone else, I was more concerned with passing the snatch test. I had to do 66 with the 16K. My big plan to drop enough weight to be able to use the 12K didn't work out (I am kidding).

    So, after the end of the first day, I have to say that the snatch test was a blur. It was pretty insignificant compared to the rest of the weekend.

    I was surprised to learn and much as I did. I thought it was just gut busting workouts (there are plenty of those), but to spend hours troubleshooting a swing was invaluable. Now I know why they can only cover just the basic moves in the weekend. There is so much more to it than you think. It was unbelievabley thourough.

    I've been to other certs that cover so much stuff that you leave worse off than when you started. Not with this one.

    Yes, the workout were some of the hardest I've ever done, but that is not what this is about. It's about learning from the best of the best, so that you can be the best.

    A word of advice, bring snacks, Rehydrate type products, Asprin, sunscreen and drink tons of water and get lots of rest. I am from Florida and I got the worst sunburn in Minnesota of all places!
    Practice safety, be on time, wear your name tags or you and your group will pay in a big way!

    I hope that helps.

    Laurel Blackburn
    Boot Camps To Go

  10. #10
    David Whitley, RKC Guest

    Default

    Quote Originally Posted by laurelbla View Post
    I just got back today from the RKC weekend. First of all, I am proud to say that I am an RKC! I am a soon to be 47 year old woman from Florida. I attended the weekend with my son, Ryan who lives about 4 hours from me.

    I was so anxious about the weekend and whether or not I could just get through the workouts, much less pass the snatch test. I hired David Whitley to put together a program to help me get ready. The program he designed was a progressive full conditioning program over the 10 weeks leading up to the cert.

    I did lots of Double C&Ps squats, swings, with heavy and lighter bells. TGUs etc. Just like everyone else, I was more concerned with passing the snatch test. I had to do 66 with the 16K. My big plan to drop enough weight to be able to use the 12K didn't work out (I am kidding).

    So, after the end of the first day, I have to say that the snatch test was a blur. It was pretty insignificant compared to the rest of the weekend.

    I was surprised to learn and much as I did. I thought it was just gut busting workouts (there are plenty of those), but to spend hours troubleshooting a swing was invaluable. Now I know why they can only cover just the basic moves in the weekend. There is so much more to it than you think. It was unbelievabley thourough.

    I've been to other certs that cover so much stuff that you leave worse off than when you started. Not with this one.

    Yes, the workout were some of the hardest I've ever done, but that is not what this is about. It's about learning from the best of the best, so that you can be the best.

    A word of advice, bring snacks, Rehydrate type products, Asprin, sunscreen and drink tons of water and get lots of rest. I am from Florida and I got the worst sunburn in Minnesota of all places!
    Practice safety, be on time, wear your name tags or you and your group will pay in a big way!

    I hope that helps.

    Laurel Blackburn
    Boot Camps To Go
    Congrats Laurel, you & Ryan make me proud!

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