idahokettlebells.com Blog

June 20, 2019

IKSC Weekly Link Blast June 20, 2019

IKSC Weekly Link Blast June 20, 2019

Video of the week!

IGNORE some of the idiotic recommendations by modern bodybuilders. However, some great “bodybuilding” programs were used prior to the widespread use of steroids in bodybuilding. IKSC borrows from many of these old-school programs.
https://www.t-nation.com/training/3-reasons-you-cant-train-like-a-juicer?fbclid=IwAR0JqNKwV0k29kULP_zQstTd5MJSwuiO5dGqG4saR8SJM_Sp8pObWVqw1oM

Most of the nutrition strategies that actually work these days borrow heavily from what we called a paleo diet, when you get down and really look at them.
https://suppversity.blogspot.com/2016/05/ad-libitum-paleo-diet-w-handful-of.html?fbclid=IwAR2-9upwf-SELtGqz0hwtvtfXPiz23XMDo5efkNjiyeJySTVcSn4UzuAQfk

The big marketing push for fake meats are nothing more than the biggest processed food makers’ latest effort to sell the cheapest crap at the lowest price.
https://www.independentsciencenews.org/health/fake-food-fake-meat-big-foods-desperate-attempt-to-further-industrialisation-food/?fbclid=IwAR1rca1TULr5NQH4CmTe8uHtx5LEMUyozrvF8B5z2jXp9K3R1J8YEcqBr0Q

Along the same lines, here is the real story about greenhouse gas emissions and cattle. I’ve listened to hours of the professor cited here….and my photo below was taken right in the middle of cattle grazing land.
https://medium.com/@caroline.stocks/debunking-the-methane-myth-why-cows-arent-responsible-for-climate-change-23926c63f2c0?fbclid=IwAR3k95mj3HeITdhwbxwCF1AOQbibyZLszvwJZH0BTr8cNrynYVZ1DtzQsaU

Ajax at 3 Fingers

June 13, 2019

IKSC Weekly Link Blast June 13, 2019

IKSC Weekly Link Blast June 13, 2019

This has been in the works for a few years now. I think I first heard of the different military units working on it in about 2014. Of course, lots of individual Navy SEALS were some of the first ones to jump on the paleo bandwagon. Robb Wolf actually did a bunch of nutrition consulting for them, and one of the big names in sleep research is Dr. Kirk Parsely and his work came directly from him working as doctor working directly with SEALS.
As an interesting side note, way back in the 1950s and 1960s fighter pilots used a ketogenic diet to drop weight fast if they had put on a few pounds (and were at risk of being grounded due to being to big) and there were Air Force directions on how to do it.

https://www.washingtontimes.com/news/2019/jun/10/pentagon-eyes-ketogenic-diet-bid-build-more-lethal/

Creatine. It’s good stuff. This supplement is probably the most studied and safe sports supplement out there. I would say it is almost mandatory for anyone that avoids red meat for whatever reasons.
https://www.strengthcoach.com/public/Effectiveness-of-Creatine-Supplementation-on-Aging-Muscle-and-Bone.cfm?fbclid=IwAR1TFDgihYJB-pk17aGv9GOjxiuC_3DgbnOTpOcY–ExDZlBUGyiZVj1gjY

Ignore all the ads here, but this is not a bad article on leaky gut. It is simple and not too techie.
https://www.amymyersmd.com/2019/02/9-signs-you-have-leaky-gut/

IKSC’s July Challenge! I plan on doing this.
http://idahokettlebells.com/blog/?p=814

Our training – that emphasizes work capacity – is different than “cardio.” There are many forms of endurance training: There is strength-endurance, power-endurance, and then cardiorespiratory endurance. It is important to have a mix of all of those in your training for a variety of reasons.
http://www.ergo-log.com/endurance-capacity-protects-against-headache.html

This week’s video. Short and sweet. Here’s the best example of how to crawl. I do encourage you to buy his book.

June 2, 2019

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03/2011

Filed under: boise idaho nutrition class,Uncategorized — Tags: , — jbeaumont@idahokettlebells.com @ 1:46 pm

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03

I’ve told this story a bunch of times and it’s been on my Boise Kettlebell Lifting blog since 2011. This was my big wake up call on nutrition. I’d been eating a good paleo diet for quite a while, with some junk here and there. Since I was just beginning October, it looks like I was keeping track of my monthly kettlebell snatch number.

Enjoy…

TRAINING:
10/02

REST DAY
10/03
200 24KG KETTLEBELL SNATCHES
100 HINDU PUSHUPS

4,800 LEFT.

NUTRITION:

First of all, let me begin by saying that I do not have a weight loss goal, or I would not have been eating or drinking any of this stuff at all. I have actually been dropping about one pound per week for the past month, and have been monitoring my weight so I don’t drop too much more.

I have been keeping a very strict diet for quite some time now, but allow myself one meal per week where I eat anything I want.

Right before I left the gym on Sunday (about 12:30 p.m.), I weighed myself at 228lbs. Up until that point I had only had about 50gr of whey protein, 2000mg of fish oil and about 1/2 gallon of water.

About 230pm I had about five strips of bacon, two small tomatoes, one broccoli crown with Ranch dressing, and a big handful of raw almonds.

Since my little sister was in town for her birthday, we had them over for dinner and grilled a whole bunch of grassfed hamburgers. I had one, wrapped in lettuce and some salad.

Jennifer (my sister) brought some Widmer ale over, and I decided to indulge in two India Pale Ales (I love, love IPA) and most of a Hefeweizen. So, about 36oz total of a thick ale in all.

My other sister, Jacqui, decided to mess with me and my paleo nutrition and brought a package of powdered donuts with raspberry filling. She dared me to eat one. I totally took her up on it and ate two. I also polished off an Idaho Spud bar (sugar bomb). I haven’t eaten anything like this in a long, long time.

About 7 a.m. today I tried to down some protein and some fish oil capsules. I noticed before that that I had the worst case of acid reflux and my eyes and face were puffy. After downing the protein, I immediately threw up violently. I felt absolutely awful. I looked in the mirror and noticed that I had huge circles under my eyes and my face looked pale and felt as big as a basketball. Of course, no one looks their best immediatley after vomitting, but I was so swollen. I continuted to feel absolutely horrible throughout the day: No energy, slow thinking, and a slight headache.

Now, I weigh enough that 36oz of beer is not enough to cause a hangover of this magnitude. I would probably feel it, but not to this degree. I can drink a lager beer, wine or shot(s) of tequila and not feel it at all. But, none of those have the amount of wheat and grain that these thick ales do.

When I got to the gym this morning (about 7:20 a.m.), I weighed myself on the same scale I had the day before, wearing clothing and shoes almost identical to the day before. My weight?

239lbs!

11 pounds of inflammation and water weight. I thought there was something up with the scale, so I weighed again. Same result.

I immediately began drinking as much water as possible, probably a little over two gallons by day’s end.

About 2 p.m. I ate 1/2 of a large avocado with lemon and cayenne pepper, about two ounces of BBQ pork jerky, one large broccoli crown with lemon juice, two small tomatoes, 2,000mg of fish oil, 2000 i.u. of vitamin D and a multivitamin. I also ate a whole large orange.

About 5:30 p.m. I weighed myself, after hydrating well and taking two scoops of Nutrex Hemo Rage with creatine. My weight had dropped to 235.

By 9 p.m., after drinking another gallon of water, and eating a banana and 25gr of whey protein postworkout, I was down to 233. Six pounds lighter than first thing that morning.

For dinner tonight I ate about 12oz of steak, 2,000mg fish oil, and 1/2 of a large pineapple, with some roobios tea to fight the inflammation and allergic reaction.

This was the worst reaction I have ever had to sugar/grains, and I rarely consume this stuff. I can’t totally explain all of the reasons for this huge reaction, but the scale sure didn’t lie.

All I can say is that humans are not built to ingest grains any more than a horse is built to eat bacon, and it goes without saying that all the sugar in the alcohol and donuts is poison. I would venture a guess that many people who eat and drink these things on a regular basis are carrying around this type of inflammation every single day without realizing it.

May 23, 2019

IKSC Weekly Link Blast May 23, 2019

IKSC Weekly Link Blast May 23, 2019

We do “abs” every day. It’s just that we do exercises that make your abs work with the rest of your body at the same time (like they’re supposed to work).
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2308/THESE-are-the-Best-Bulletproof-Ab-Exercises-Squats-Deads-Chins-Olympic-Lifts.aspx

Good article on post-partum body image:
https://www.marksdailyapple.com/postpartum-body-image/

This is the reason I recommend a diet that is ancestrally based, which includes no processed foods.
http://www.ergo-log.com/how-ultra-processed-foods-make-you-fat.html

Exercise technique is slightly different for everyone depending on lots of things. A good coach can see what is safe and optimal for the individual, depending on their level of development.
https://www.t-nation.com/training/6-uncomfortable-thoughts-about-exercise-form

One of my favorite articles by Steve Maxwell. IKSC’s training philosophy closely resembles this perspective: https://www.maxwellsc.com/blog.cfm?blogID=125

Video of the week. This is a few years old, but it one of the best breakdowns of what goes on when you switch from using carbs for fuel and transition to using fat, or “go keto” as everyone likes to say now. It is also a reason why using things like urine strips are not that reliable. With all the faddish ketogenic diet stuff out there now, I try to think those of you at IKSC are at a little higher level of understanding on this topic. This is worth taking the time to sit down and watch.

May 16, 2019

IKSC Weekly Link Blast May 16, 2019

Got some good links and a video that will really get your brain engaged.

Remember, I’m doing a nutrition class at 7p.m. Monday the 20th. Bring a guest if you want.

IKSC Weekly Link Blast May 16, 2019

It is not if, but WHEN, a diet that is not in keeping with our ancestry will produce negative health consequences (sometime between 30-50 years old for most of us, depending on how lucky you are). We can adapt to a modern, agricultural diet for many years, depending on how lucky you are, but at some point we lose that ability to adapt and issues crop up. Here’s a lecture worth your time:

Exercise science is very imperfect. Many times what is found is simply confirming what people have been doing via “Broscience” for decades. This study is no different, and the reason you don’t see “isolation” training very often at IKSC and even then, after using a big, compound movement. Example: We don’t do many bicep curls, but when they are programmed, it is after a bigger movement like pullups, ring rows, bent rows, or carries, which also involve the bicep. The adage “don’t major in minor things” comes to mind. According to this study, single-joint exercises might not even be worth the trouble at all.
http://www.ergo-log.com/anabolic-steroids-single-joint-exercises-training-routine.html

Looks like fish oil helps with muscle soreness and recovery.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0283-x

Vegetables are a good thing, right? Like anything, you can get too much. The topic of oxalates is almost never discussed. This is another reason not to “juice” your foods.
https://jevohealth.com/journal/vol2/iss3/4/

All reasons the trapbar (or suitcase deadlifts) are valuable. The only one I’d add is that you can also farmer’s carries with the trapbar.
https://www.t-nation.com/training/tip-3-reasons-trap-bar-deadlifts-are-king

More wisdom from Mark Rippetoe: “Exercise variety is not only unnecessary for a novice lifter – and yes, this probably means you – it’s a counterproductive distraction.”
https://www.t-nation.com/training/when-it-comes-to-squats-easier-doesnt-work

November 14, 2018

Nutrition Basics: Avoiding Holiday Weight Gain

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 4:03 am

Nutrition Basics: Avoiding Holiday Weight Gain

Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079 www.idahokettlebells.com

Holiday weight gain is about more than just eating more food and a few holiday parties.
It’s no secret that many people put on extra layers of fat during the weeks between Thanksgiving and New Year’s Day. Yes, some of it is due to eating more and it is harder to make good food choices when co-workers, friends, and family carefully and lovingly prepare special treats. It definitely comes from a good place in their hearts, but you are in control of what you put in your mouth.

But, it’s not just a plate of cookies here and there or a few holiday parties that do the damage. It’s almost a perfect storm of factors that are enough to sabotage health and fitness goals.

Exercise is 10% of a strength or fitness goal. Nutrition is 80% of that goal. Sleep and stress levels are the remaining 10% Today, we are focusing on how that last 10% relate to the other two, and how there are special considerations during this time of year. And no, “just eat less and move more” is not the answer.

Poor Sleep
Lack of sleep and poor sleep hygiene is a problem for most people at all times of year, but it is especially problematic for those of us in climates that see significantly less sunlight during winter months.
Deep sleep cycles stimulate the release of growth hormone (GH). Repeated nights of poor sleep severely compromise insulin and leptin sensitivity and elevate cortisol levels. This places you in a constantly stressed condition and interferes with blood sugar levels. This contributes to poor food choices and makes fat storage your body’s preference. Understand that a poor night of sleep might make you more susceptible to poor food choices.

Optimize Your Sleep:
•Sleep in a completely dark, cool room. This includes alarm clocks phones, etc.
•Avoid screen time and bright light prior to bed. This interferes with DLMO (dim-light melatonin onset). Melatonin and GH are closely related.
•Get exposure to blue light in the morning and daytime, but avoid at night.
•Install F.lux on your computer (or a similar program for phones).
•Wear “blue blocker” glasses after sundown (3 hours before bedtime).
•Get more thiamine and taurine. These come from things like eating organ meats.
•Get adequate zinc, magnesium, vitamin D, and B vitamins. Take ZMA.
•Take melatonin (but my advice is to do so sparingly).
•Avoid excess alcohol and caffeine.
•Take vitamin C after training and in the evenings.
•Foam roll or stretch before bed and practice deep breathing.
•Naps are your friend.
•Bi-phasic sleep is normal and natural.
•Yes, you do need more sleep in the winter.
•Shift work can cause special problems. Safeguard your sleep like your life depends on it.
Avoid Acute and Chronic Stressors:
•The effect a stressor has upon you is directly related to how much awareness and control you have over the situation.
•We can’t control all sources of stress, but we can control our behaviors surrounding the situation.
•“Stress eating” and “comfort foods.” These are responses to heightened cortisol levels.
•Financial stress
•Family stress.
•Social pressure. Be a little selfish sometimes. Ask yourself what will make you the happiest and what is the most important to you and your health.
•Social media and news. Follow Jim’s “25 Year Rule.”

Action Items:

1. Remove corn, wheat, and soy from your diet (review from previous class).

2. Evaluate your sleep hygiene.

3. Identify behaviors/situations that “trigger” poor eating choices.

4. Control what you can. Manage what you cannot. Don’t allow yourself to become a victim-of-circumstance. You have 100% control over what you put in your mouth.

5. Focus on what makes you the happiest.

6. Eliminate people, news, and social media sources that don’t have a direct and positive effect on your life.

7. Look at ancestral food options for holiday feasts. Check out what was on the table for the first Thanksgiving.

8. Take time to enjoy the moment. Be grateful. We live in the best county in the world, in probably the best area of that country. We are safe, relatively free of environmental catastrophe, have enough to eat, and have the potential to be the healthiest we’ve ever been.

9. Donate to a cause you believe in. Don’t tell a soul about it. Keep it a secret.

10. Remember: No matter what else, you can change your health starting with your next meal, next night of sleep, and next training session. Progress, not perfection.

August 3, 2018

Brief Notes on Ancestral Health Symposium 2018

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 12:39 am

IMG_0629 (1)

 

 

 

 

 

Spent last week at the Ancestral Health Symposium in Bozeman, Montana and listened to some amazing insight and intellect from around the globe. It was mostly a review of things I’ve gathered from studying these subjects for several years now, but here are some of the major takeaways in Reader’s Digest form:

  • Like it or not, humans evolved to eat lots of meat. We are apex predators on this planet. Name a primitive culture that didn’t eat meat…There are NONE. It does not coincide with human existence.
  • Adopting a diet that is based on 100s or even 1000s of generations of our ancestors is optimal (rather than this “novel” diet that the USDA has pushed for only the last generation or two). The staples of corn, wheat and soy that make up the processed food most Americans eat was just not part of our diets more than 150years ago.
  • Your gut health and mental health are inextricably tied. Gut health means no processed food and sugar, and lots of meat, liver, fermented foods, fish, and eggs.
  • Your eyesight is tied to your diet. The more processed food you eat, the faster your eyesight deteriorates. Maps of the U.S. showing rates of metabolic syndrome, processed food consumption, and rates of macular degeneration basically coincide. Also, macular degeneration was almost unheard of prior to the 1900s, when the population began to have access to processed foods.
  • Sustainable and ethical food sources DO NOT mean a push towards less meat. All food sources have an impact on the planet. Arguably, a vegetarian diet is more harmful and less sustainable than raising animals for food. A field of corporate farm crops displaces an entire ecosystem and many animals, great and small. A single cow raised, versus hundreds or thousands of mice, rats, snakes, birds, predators etc. destroyed by a row crop. Who’s to say the lives of many small animals is worth less than a bigger animal?
  • Avoiding sunlight is harmful, but so is allowing yourself to get sunburned. The healthiest thing to do is get regular, chronic exposure to sunlight. A good guideline is enough to maintain a slight tan throughout the year. Tanning beds are OK in a pinch, but make sure you strictly limit their use to less than 10-12 times per year, during winter months. Yes, you probably still need to supplement with vitamin D.
  • Kids and young adults can thrive on a variety of dietary strategies, but adults past the age of 35-50 years old benefit greatly by a diet that is ancestrally based. This may not be a pre-historic diet, but it is definitely based on things that didn’t compose a major component of our diet prior to the late 1800s. Basically, the older you are the more you benefit from an ancestral diet. And, sometimes food or gut issues that have been present for your entire life will only present themselves later in life. Nope, you can’t eat like a kid your whole life and expect to be healthy.
  • Humans may well have been self-selected for certain mental illnesses due to our heavy reliance on grains and processed foods over the past 5,000+ years. Food sources were controlled by the ruling class, which used food sources as a form of social control.
  • Your blood cholesterol numbers can vary daily, and total cholesterol numbers mean very little. HDL in relation to triglycerides are significant, but LDL levels might indicate several things.
  • Those with very low total cholesterol have a higher rate of mental illnesses.
  • High-fat diets don’t necessarily result in faster weight loss (but, are generally more satiating so free-range humans will eat less by their own volition).

July 11, 2018

Idaho Kettlebell Strength and Conditioning’s “Three Sets of Ten”

Idaho Kettlebell Strength and Conditioning’s “Three Sets of Ten”

Three sets of 10 reps of a given exercise is a generic recommendation for any number of exercises. You’ll see this in different popular exercise magazines and sometimes given out as a basic recommendation as a basic starter’s workout plan at a commercial gym.

It goes something like this: 3 sets of 8-12 reps of bench press, 3 sets of 8-12 reps of lat pulldown, 3 sets of bicep curls, etc. Rest and work periods are sometimes addressed, but usually not stressed or strictly enforced.

At IKSC, we quickly borrowed some key concepts from various strength and conditioning protocols from sources like Charles Poliquin, Valery Fedorenko, Vince Gironda, etc. to form our own version of “3 sets of 10.”

Instead of 10 reps of each exercise, it became three 10-minute “sets” of three basic exercises:  A  single compound lower-body exercise, a upper-body pull, and an upper-body push. The most common is some variation of squat, some variation of pull, and some variation of a push.

Timed Sets Borrowed from Kettlebell Sport

The concept of timed sets comes from the kettlebell sport world and the World Kettlebell Club’s Strength and Conditioning Quotient, albeit in a very modified format. It also closely mirrors the International Kettlebell Lifting Federation’s BOLT (Believe Overcome Lift Triumph) competition. In these arenas, sets are measured in minutes – not necessarily repetitions – although work is measured in reps per minute (RPM) for training purposes.

So, a 5 minute set = 5 minutes spent on an exercise.  Training sessions are measured not just in max reps completed, but also in the RPM.  For example: If I do an 8-minute set of bicep curls at 8RPM, I am doing eight curls each minute for eight minutes. The protocol for this exercise would be at the start of the minute, I’d do eight reps (which would probably take me 30 seconds) and then rest the remainder of the minute. Start the next set of eight promptly at the top of the next minute. I prefer using an analog wall clock, since the visual of the sweeping second hand is a good cue, but any stopwatch will do. If you aren’t timing in some form, you aren’t training.

3 Sets of 10 Utilizing Squats, Pull, Push

Back to our basic 3 Sets of 10…

Don’t overthink this. “Paralysis by analysis” is a fatal flaw when it comes to exercise. Our bodies are only designed to move so many ways, and when you take an effective multi-joint movement and load it properly, we don’t have to worry much about working each little muscle in isolation. Don’t major in minor things. Our bodies are pretty smart, and when you load things up enough the system ends up working pretty well if you work long enough and hard enough.

A full-range squat loaded with any kind of free weight, or even body weight squats will utilize every muscle of the body, but will mostly be using the legs. A kettlebell or dumbbell goblet squat is nearly a full-body exercise, in that the core musculature and grip is also heavily tasked. Any type of squat could be used, however. I’ve even used back squats, loaded with my bodyweight for this type of work capacity training.

Likewise, a pushup works the chest, shoulders and triceps, but is also a full-body exercise. But, any kind of pushing exercise could be used, just make sure it uses every muscle needed to push. Standing overhead presses are also great choices.

Pulling can be many things. For advanced people, pullups or horizontal rows are good choices, but seated or dumbbell versions of these are also good choices.

One deceptively simple exercise that can be used on its own or as an extra is the loaded carry. Just pick up something heavy (even a pair of dumbells) and carry it for a distance at the start of each minute. Carrying for 30 seconds on, 30 seconds off is a good full-body workout, and is thought by some to be the one of the best single measures of one’s overall strength and functionality. Grip strength, core strength and stability, pelvic stability, balance, and metabolic conditioning all come into play during extended bouts of loaded carries.

3 Sets of 10…Let’s Go!

Simplicity itself.

Pick a squat or lower body exercise and pair it with a weight you can do 10 good solid repetitions with. You’ll also need a clock or stopwatch.

Do a five reps at the top of the first minute. Rest until the next minute starts. Do another set of five. It will be easy for the first few sets. It is designed to be that way. It is about doing quality reps for many small sets with restricted rest periods. Err on the side of light. You can always amp things up next session, but starting out with too much is a sure way to discourage a repeat session. Don’t underestimate this protocol. It can be as hard as anyone can stand.

After the 10 minutes of squats, rest a few minutes and move to the pull and push. Ten minutes of each, using the same format. I use a notebook and a pen or a dry erase board to keep track of minutes, it is easy to talk yourself out of one of the sets.

There Are Sets and then there are Sets.

Some confusion comes up when we start calling timed sets of exercises “sets.” Sets, in the traditional sense means a specific number of repetitions, say five reps. In this sense, if we were to do five sets of five it would mean five repetitions, rest and then repeat that sequence five times.

Here we are calling both the timed period a set and the number of repetitions completed each minute a set. If we were to write out each 10-minute block, it would look like this:

10 X 5, or 10 sets of 5 repetitions each. In our case, we are doing this at a rate of 5 reps per minute to complete all 10 clusters of 5 reps.

Our ultimate goal is to get a volume of quality reps with a weight we would not normally be able to. This is 50 reps of each compound exercise per session. That is a lot, especially if using a challenging weight and exercise.

Frequency and Recovery

I would recommend 48-72 hours between sessions, although you could break it up into a lower-body one day, and upper-body another day. For many, doing all three exercises in one gym session is very time-efficient. You are in and out in well less than an hour, with really only 30 minutes of total working time. It’s not how much time is spent, but the quality of that time that matters. And when doing focused, timed sets each minute, you compact a lot of quality reps into that time. Advanced people often need a few days between sessions because they can literally load this to the point they are absolute jelly at the end of one session and require 4-5 days to fully recover.

Progression

This is a general protocol used to build work capacity. While some strength adaptations will occur, it is not a maximal strength program. The goal is to be able to adapt to doing a good deal of work in a given time. This also builds metabolic efficiency.

With that in mind, we don’t increase the weights used unless it is just too easy after the first session. The ideal weight is one that is easy for the first few sets and slowly becomes very hard during the final minutes of each set, but that is still doable. The goal is to do demanding reps successfully, but not to failure.

I recommend changing things up after three to four sessions. In this case, we do this by decreasing the time it takes to do roughly the same amount of total volume. We’ll call these progressions “blocks.”

 

Block #1

3, 10-minute sets of 5 reps per minute. Repeat 3-5 sessions.

Block #2

3, 8-minute sets of 6 reps per minute. Repeat 3-5 sessions.

(We are doing about the same amount of total work in less time. Note: This means less rest time)

Block #3

7, 7-minute sets of 7 reps per minute.  Repeat 3-5 sessions.

What Should I Do When I Finish?

This is normal question. My usual answer is just to focus on the next day’s work and don’t worry as much about what to do afterwards. This represents what is known in the strength and conditioning world as a meso-cycle. It takes roughly a month, give or take. One thing I’ve found training for years is that everyone is unique, and will require different things at different points, and 3-4 weeks is about as long as a given program is good for. I always thought I was somehow deficient when I wasn’t very good at programming out for 3-6 months in advance, until I listened to an interview with Charles Poliquin in which he said that even top people take a few weeks to adapt, and then some kind of change is needed. This doesn’t necessarily mean different exercises, but maybe just a change in sets or reps.

-Jim

 

 

 

 

 

 

 

 

 

February 22, 2017

Your Swing is Never Perfect.

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 4:06 am

Your swing is never perfect. Strive to work better, not harder.

Proper kettlebell swing training is not simply about using more weight. There is an optimal weight for everyone’s individual anthropometry. Owning this movement pattern will increase force production in nearly every area. The value is in owning this movement perfectly, not just pushing pounds. A fast, fluid and powerful swing with a kettlebell of the optimal weight is far superior to one with a heavier bell, even though the perceived exertion is more.

Key points:

1) Fold at the hips rather than squat at the knees or bend at the waist.

2) Weight is distributed evenly though the feet. Grip the ground with your toes.

3) Shoulders should remain back and down. Essentially, the opposite of a shoulder shrug.

4) Inhale though the nose on the backswing. Forcefully exhale through the teeth upon hip extension (Think of a high-pressure air hose). This is like a fighter taking a punch or kick to the body.

5) Grip the handle tightly with all fingers. “Hike” the bell back aggressively, and then accelerate the instant it reaches the peak of backswing. No hesitation or slack in kinetic chain. Think of a slingshot.

6) Knees should stay inline with the toes at all times. The shins should remain mostly vertical and should not translate past the toes.

7) Arms are straight at the backswing. Forearms should contact the inner thighs, above the knees, about 1/2 way between groin and knees. Do not “strafe” the ground.

8) Do not lift with the arms. The end height of the swing is mostly irrelevant. Full hip, knee, and torso extension is the goal. Swings will terminate between hips and shoulders. They should NOT go overhead.

9) Keep the spine neutral. Eyes should focus on a single, non-moving spot no higher than eye level across the room. Ignore your reflection in the mirror.

10) Abdominals should be braced like you are expecting a punch. Glutes are contracted hard. This, in coordination with breath control, will protect the spine. Muscular tension is your body’s armor. Lose tension, and you will get hurt.

Common Errors

* Lifting with the arms.

* Rounding back.

* Bending at the waist (“woodpecker swings”)

* Squatting the bell.

* Improper set up and finish of set.

* Losing speed and focus during the set.

* Upper body disengagement (“T-Rex swings”)

* Backswing is too high or too low: Either causes it to “tiger tail” or they strafe the floor.

* Disconnecting the lats and allowing the bell to pull the shoulders forward.

All of these errors will eventually cause discomfort and possible injury. Corrective techniques should be used to help get the client back on track and the best results possible.

February 18, 2017

Supplement and Nutrition Product Scam Test

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 2:23 pm

Supplement and Nutrition Product Scam Test:

1) Does the supplement company immediately discuss a “business opportunity?”

*If so, the supplement company makes more money off of the person signing up to sell the stuff than it does from profit margin of the actual physical product.

2) Do they ask for hundreds of dollars for their business starting kits or fees? Are there various “levels” of opportunity, based on how much you are willing to plunk down?

*They ask for hundreds of dollars for “starting kits” because this is how they make money…making money off of would-be sellers, not from the product itself.

3) Do you see their products sold in the standard retail marketplace? Or, are they only available after attending special meetings that discuss marketing opportunities?

*Their products are not available on the standard market because they can’t compete, unless they are sold where there are no competing products.

4) Are the majority of sales made to the general public? Or are the distributors and end-users one and the same?
*It is not a legitimate business. It is a pyramid scam.

Beware that Facebook is a huge open range for network marketing scams.

As my friend James Allen Stanton said:
“Network marketing: It still works, because people are still stupid.”

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