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  1. #1
    jetronin is offline Senior Member
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    Default RKC in Belfast.Prep?

    Thinking about registering for the October RKC cert. in Belfast N.I.
    Just wondering what kind of prep work i need to put in?
    Thanks in advance.

  2. #2
    jetronin is offline Senior Member
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    Bump,
    Update,just booked the course...WOHOOO
    I feel like a wee boy at christmas.Looking forward to the hard work.
    Anyway,i've four months to get ready.I'm guessing i should hammer ETK,goblet squats and get my 100 snatches in 5 mins with the 1,5 pood.Is there any other prep i should be considering?

  3. #3
    Steve W. is offline Senior Member
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    Quote Originally Posted by jetronin View Post
    Bump,
    Update,just booked the course...WOHOOO
    I feel like a wee boy at christmas.Looking forward to the hard work.
    Anyway,i've four months to get ready.I'm guessing i should hammer ETK,goblet squats and get my 100 snatches in 5 mins with the 1,5 pood.Is there any other prep i should be considering?
    --Identify movement restrictions and work on improving them (for most people, hips, shoulders and t-spine will be the biggest problem areas).
    --Kalos Sthenos get ups.
    --Doubles work (2x24kg +) for swings, cleans, presses and front squats.
    --Build work capacity and grip strength/endurance (good technique + strong grip = no torn up hands).
    --Get used to training outdoors.

  4. #4
    bwwm is offline Senior Member
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    If I were you, I'd hit the big 6 with the utmost attention to detail The Core 6 RKC Movements - Technique Reference

  5. #5
    Pol Mac Giolla Rua is offline Senior Member
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    Quote Originally Posted by jetronin View Post
    Bump,
    Update,just booked the course...WOHOOO
    I feel like a wee boy at christmas.Looking forward to the hard work.
    Anyway,i've four months to get ready.I'm guessing i should hammer ETK,goblet squats and get my 100 snatches in 5 mins with the 1,5 pood.Is there any other prep i should be considering?
    Com jetronin, I look forward to seeing you in Belfast!! I'd like to echo what you and others have said and then add this, once you have the snatch test and technique down, you need to work on raising your total work capacity through the roof.

    Build up the volume of daily swings until you reach silly numbers (never at the expense of form), eventually work up until you get to the point where you are doing this with more than your snatch weight (24kg).

    Work complexes hard! If you can build to the point where you can do 75-90% of the snatch test volume, in the same time frame (5 minutes), with 28kg, you will be sure of success with the 24 even under less than perfect circumstances.

    Everyone (including me) focuses TOO much on the snatch test. When I did it I looked at the requirements and figured "I'm easily strong enough to press double 24's for multiple sets of 5 so I won't focus on strength", then, "My technique is up to scratch so thats good" and finally "I can do the snatch test so that's about it". . . MISTAKE!!

    For me, coming from a boxing and powerlifting background, CV conditioning and limit strength were things that came easy to me and two things I already had a lot of.

    But one thing I didn't really factor into the mix was the significant effect that severe DOMS and residual fatigue would have on my overall strength reserve!!

    I had very high strength and conditioning levels but was not conditioned to the vast volume of swings that would be required (among other things). This led to me coming in 100% strong, but by the grad workout on day 3 I was operating on about 60% of that initial starting strength due to the effect of VERY sore muscles and a massive systematic fatigue due to not doing enough swings in the very short prep I did!! I was fortunate that I was quite strong to begin with, had I not been as physically strong as I was I can honestly say I would not have been capable of finishing the cert. However there were others, not as strong in terms of 1RM, but with higher work capacity, and they were probably operating on about 85% by day 3. Looking at them perfom and then looking at me you'd probably find it hard to tell the difference but I was WAY more trashed than most, I was just fortunate to be quite strong to begin with and 60% of what I had left was luckily enough.

    DON'T DO THIS!!

    Good luck!

    Pol.
    Last edited by Pol Mac Giolla Rua; 05-25-2011 at 02:52 PM.

  6. #6
    Rambodoc is offline Senior Member
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    Great post, Pol! And what are 'silly numbers', just for example?
    [URL="http://www.bmi-india.com"]BMI--Fat Loss For Life[/URL]
    Practising moves (for self-learning) on You Tube: [url]www.youtube.com/thekbdoc[/url]

    There is an RKC in every surgeon (like me, as a random example).

  7. #7
    Pol Mac Giolla Rua is offline Senior Member
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    Quote Originally Posted by Rambodoc View Post
    Great post, Pol! And what are 'silly numbers', just for example?
    Thanks Rambodoc! I'd say upwards of 500 a day, I'd also work up to doing one day a week where its 1000 swings or more, but then again I'm a little nuts?

  8. #8
    johnny cabbage head is offline Senior Member
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    Pol, you are definatley a bit nuts 1000 swings in a day on a regular weekly basis must give you awesome conditioning !!

    For the record, when you go for this type of conditioning , do you opt for two handed swings - or alternate 1 handed swings ??
    Also what weight bell do you swing with when going for these numbers?

    If I was thinking of having a crack at this would it be advisable to start with say a 20kg for 1000, then try a 24kg etc ?

    Your training regime is very tough , but we have all witnessed some amazing feats of strength and conditioning from you recently on your posted Vids.
    I cant find anyone in my area who is as dedicated as you are, thats why I train on my own.
    All my mates think I am crazy ..... good Job they havent met you
    Would love to do an RKC certification - but not sure whether I would be able to hit the mark with having all the set backs I am having with injuries lately. plus money is more than a bit tight at the moment.
    Bet it will be a great session in Belfast though !

  9. #9
    jetronin is offline Senior Member
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    Some absolutely golden advice so far.Thanks....really,thank you.
    Programming-wise i'm looking at the basic ETK ROP and work getups and double kb movements on variety days.Maybe spend the first 4 weeks on PM just to nail swing and tgu(with hip bridge) form.Working other movements very lightly for tech on days off.Then move to full ROP.Tapering off in the 2 weeks or so right before the RKC.
    Sound sensible?Or is do i need to emphasize the double KB movements more than just light tech on variety days?

  10. #10
    mcneuen is offline Senior Member
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    Have you seen Brett Jones' RKC prep program? If not, here it is>>

    http://appliedstrength.blogspot.com/...d-for-you.html

    Sent from my iPhone using Tapatalk
    -Laura McNally, RKC
    Twitter: @ChgoKettlebell

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