idahokettlebells.com Blog

August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

Video of the week. This gives a good perspective on the getup, but really, just getting up and down off the floor is good no matter how you do it.

Another study, a randomized controlled trial (not just a food questionnaire), demonstrating that high protein and low carbs helps fight diabetes. Why do none of the restaurants and food companies that claim to donate to causes to fight children’s diabetes mention this? This is not new information, just another study confirming what we already know.
https://www.ncbi.nlm.nih.gov/pubmed/31338545/

Carnitine for strength! FYI: Beef has a ton of it.
http://www.ergo-log.com/2-g-of-carnitine-daily-makes-bodybuilders-stronger.html

Mark Sisson calls these “microworkouts.” This is something I’ve done my whole life, and are the basis for most of the exercise challenges IKSC has encouraged for many years now. I first started doing “microworkouts” well over 25 years ago on different jobs I’ve had and have always done this in some form or another. It is good for your brain, too.
https://www.marksdailyapple.com/benefits-of-microworkouts/

This article gives a good breakdown of what fats are good and which ones aren’t. The ones that are most commonly found in snacks are soybean oil, canola oil, and peanut oil. But, any kind of processed seed oil is basically a poison and damages every cell in your body, right down to the mitochondria.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2656/What_Are_Healthy_Fats?.aspx&fbclid=IwAR0PAt2nAKzrsJQ3T1PVSCyWqNLmnnrsKqjqI6oeBSjro3w8t2tSUc9JX4g

Here’s an interesting article (more just a testimonial) that I saw among the headlines today. Something to know is that PCOS is caused by insulin resistance and high blood sugar. Taking long stretches between meals is one way help with insulin sensitivity, but eating a very low carb and higher protein diet is more than likely going to be the best strategy.
https://www.yahoo.com/lifestyle/struggling-pcos-tried-intermittent-fasting-100000231.html

Muscles sore from training (Delayed Onset Muscle Sorenesss)? Sorry, there is no “gold standard” way to prevent it. Sometimes you just have to tough it out. Note: More exercise is apparently effective (my advice for as long as I can remember).

This chart from the NCSF explains it well.
12316443_990798800980605_9148026220118782454_n

August 1, 2019

IKSC Weekly Link Blast August 1, 2019

IKSC Weekly Link Blast August 1, 2019

The next nutrition class will be Monday August 5th at 7pm. We will focus on sleep and chronic stressors, and how they impact recovery, performance, and nutrition choices. Hope you can make it.

Video of The Week: Most of you have heard me talk about “metabolic flexibility” and how the goal is not to be “keto” but to be able to switch between burning fat and ketones to glucose at will. Robb Wolf explains this well.

Body shape and health. Yes, it matters. Where your body stores fat is important. Also, note the point about not having “chicken legs.” This is the reason every day is leg day at IKSC. The fastest way to change overall body composition is to do exercises that place a huge demand on the lower body somehow.
https://www.medscape.com/viewarticle/915978?nlid=130807_5402&src=wnl_dne_190725_mscpedit&uac=119889CJ&impID=2040135&faf=1

Creatine plus a little electrolyte seems to be a great combo. It makes sense that it would be more effective when coupled with elements that are vital to muscle contraction.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0291-x

A paleo diet will help you lose excess fat and improve health markers. In order for it to work, you must eat things that align as close as possible with what would have been available in a pre-agricultural society, which means no “paleo” cookies, gluten free treats, nut butters, etc.
http://www.ergo-log.com/paleo-diet-perfect-weight-loss-diet.html

Muscle mass and strength are some of the best measure of longevity. If you are over about 40, doing exercises and eating in such a way as to pack as much muscle onto your frame as possible will help you stay young.
https://www.linkedin.com/pulse/resistance-training-older-adults-position-statement-from-izquierdo

Ways to raise testosterone: The title of the article here is designed to get clicks, but really it should just be about factors that affect hormones in general.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/934/Five_Simple_Ways_to_Raise_Testosterone_Levels_for_Better_Body_Composition_&_Optimal_Health.aspx?fbclid=IwAR0FYz0lq1aCiaE9SHOwxf2dji3lRmEtk3XgSvsdJGAMTkOxzMexyguGvbo

July 25, 2019

IKSC Weekly Link Blast July 25, 2019

IKSC Weekly Link Blast July 25, 2019

Video of the week.

Next two links are awesome. One is on the importance of sleep and the other is stress. These two components are just as important as the time you spend in the gym.
http://www.ergo-log.com/sleep-improvement-makes-cardio-and-strength-training-more-effective.html?fbclid=IwAR2XR0_Ras2cMouF1_Tye2x4vRB0kIRSX_us7jVZGaXq3EAdijE2twdl34I

http://www.ergo-log.com/stressed-out-strength-athletes-take-longer-to-recover-post-workout.html

Deadlifts! Always a good choice. Keep in mind that the properly-done kettlebell swing does almost the same thing for your body, and most of these benefits apply to men as well.
https://www.t-nation.com/training/4-reasons-women-must-deadlift

Anyone who really wants to delve into the minutia (and read past the tabloid nutrition headlines funded by processed food companies) about what eating meat really does for your body.
https://chriskresser.com/red-meat-and-tmao-its-the-gut-not-the-meat/?fbclid=IwAR0nI10AxhrdpY-J0FJQuCF4I2gvA1XhKCFrDL5K4DJts7wMtgCjUafS-8c

Old article, but well worth the read. It pre-dates any kind of popular “diet-culture” interpretation of what a “paleo diet” is, or what has been pretty much bastardized by different cookbooks, etc.

The thing to realize is that the nutrition information presented comes straight from the physical sciences, not from nutritionists that are held to maintain the party lines of what the AHA and ADA claim is healthy.

https://www.westonaprice.org/health-topics/traditional-diets/caveman-cuisine/?fbclid=IwAR3zcEuwzt6HtCkLmwbfxYQCGWnAwMXgFUnDu3NZ-K3nV414JsjmHW6SjHU

That’s it for this week. Enjoy!

July 18, 2019

IKSC Weekly Link Blast July 18, 2019

IKSC Weekly Link Blast July 18, 2019

Video of the week: Nina will make you question everything you read about nutrition:

Someone needs to let the Mongolian restaurant next door know they’re doing it all wrong. Maybe now I won’t get so many funny looks when I fill up a bowl with nothing but a few nuts, some shoots and the rest is meat.
https://decentpropaganda.com/what-the-mongols-ate-for-success/?fbclid=IwAR1pd3L_7sK38r8IV63GpFhkJU-5D35-8XPv42TyB9Bh7d5SEgoI0ci1mFw

It is amazing how years ago so many mainstream nutrition types blew off a primal diet as a fad, and now how almost all their recommendations look about 95% paleo.

https://www.businessinsider.com/how-processed-foods-lead-to-weight-gain-nih-study-2019-5

And added benefit of something like the July Challenge where you limit palette options is that some learn they can’t handle certain foods upon reintroduction. That means those foods never really worked for you, but you didn’t realize it until taking them out.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1502/Smart_Food_Substitutions_For_Common_Food_Intoleran.aspx?fbclid=IwAR2YJBwBjdXWvMqAB81j9DbGBSfnntPmyr_BL2w8j4kKBjc-KAgBELLECEc

Devil is in the details. Our bodies are designed to operate optimally with a certain amount of sleep, sunlight, and eating foods that align with our physiology.
https://www.marksdailyapple.com/9-ways-sabotaging-weight-loss/

Our primal connection with dogs helped us to rise to the top of the food-chain. It is in our DNA.
https://www.theguardian.com/science/2015/mar/01/hunting-with-wolves-humans-conquered-the-world-neanderthal-evolution

Who can’t learn from Arnold?
https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle

Bonus video: You’re free to yell this any time in the gym:

July 4, 2019

IKSC Weekly Link Blast July 4, 2019

IKSC Weekly Link Blast July 4, 2019

Video of the week: I can’t emphasize how important this is. Very much worth your time to watch this:

People who work hard live longer. This should be no surprise to anyone.
http://www.ergo-log.com/hardworkers.html?fbclid=IwAR3EyHDt-IcyQ38kwN2w3hxK4DTjktXb2Mk81aCaWcuKfMtJLFudt9rUpek

Be my guest to do this goblet squat challenge anytime. I kind of prefer 1,000 feet of lunges to this, but go for it if you are so inclined. Every day is “leg day” at IKSC.
https://www.t-nation.com/training/tip-the-50-rep-leg-day-finisher

Some of you give me a look of disbelief when I talk about Planet Weakness. I’m not making it up.
https://www.t-nation.com/opinion/planet-fitness-nightmare

A topic or question that comes up frequently is bodyfat percentage and if I test it or not. Here is something I wrote up on it a while back. The pictures shown are really not that far off, either.
http://idahokettlebells.com/blog/?p=728

This illustration is true for most people. I’ve given this out many times.
Carb_Curve_x

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

May 2, 2019

IKSC Weekly Link Blast May 2, 2019

Filed under: boise idaho nutrition class,eagle idaho fitness — Tags: , — jbeaumont@idahokettlebells.com @ 1:43 pm

IKSC Weekly Link Blast: May 2, 2019

Finally, the American Dietetics Association decides to adopt carbohydrate restriction as a “thing.” I’ve been beating this drum for almost a decade now. It has been frustrating to compete with the advice of registered dieticians, doctors and others about this. It is basic biochemistry that is easy to understand when presented in the right way.
https://www.dietdoctor.com/american-diabetes-association-endorses-low-carb-diet-as-option?fbclid=IwAR3TSlIvLPgGVnJvxkJjuosVD822VopIUmnVlXaVy-Q2oYL7lSm4rMcBhp8

More on insulin, related to our class Monday night. This video is a little dated, but still mostly accurate.
https://www.youtube.com/watch?v=Yo3TRbkIrow

I am pretty cautious about sleep aids, but they can be good tools.

10 Natural Sleep Aids: What Works and Why

Old saying: “The legs feed the wolf.” Every day is leg day.
https://www.t-nation.com/training/tip-test-your-lower-body-strength

I still eat some veggies and some starches about once or twice a week, but what we are learning about eating nothing but meat is pretty good info. Primitive humans were virtually carnivorous. It is our default setting.
https://www.psychologytoday.com/us/blog/diagnosis-diet/201904/the-carnivore-diet-mental-health?fbclid=IwAR0GAQ5FWEZeWLgCq5DCYDwwxOGLyh3c7o5bUenVDN2CjwO8ZVbVyUBxp-M

No, you don’t need “cardio” just for the sake of elevating your heartrate. Building work capacity -the ability to move heavy things and your body fast and efficiently – is something different. That takes strength.
https://www.marksdailyapple.com/the-evidence-continues-to-mount-against-chronic-cardio/

I was on The Joe Health Show podcast the other day. You can find The Joe Health show on iTunes, if you don’t mind listening to me ramble about the way we train.

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

 

 

 

 

 

 

 

 

 

November 20, 2010

Sofia Makes World Kettlebell Club Strongsport Rank!


Sofia McKibben – Strongsport S-20 LongCycle 34 reps in 4 minutes.

To my knowledge, Sofia (Idaho Kettlebells Superwoman) is the first person in the State of Idaho to make rank with the World Kettlebell Club. On November 18th she attained the rank of S-20 in the LongCycle event.

To do this, Sofia had to clean and jerk a 44lb kettlebell 32 times in 4 minutes – 16 reps per hand – without setting the kettlebell down, and only switching hands one time. She threw in an extra rep per hand just in case, to make 34 reps in 4 minutes.

The World Kettlebell Club ranking system is the most stringent in the world, and she worked very hard to get there. As her coach, I am humbled by her perseverance and hard work. She is an inspiration to everyone who steps through the doors of the facility, including her husband Mike, who is making inhuman progress currently (more on that amazing transformation later).

My ranking is pending. I submitted a video shortly after Sofia did, because I have to put my money where my mouth is as her coach! I should know in a few days how my attempt went (fingers crossed).
-Jim
www.idahokettlebells.com
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