Tuesday, May 25, 2010

I was GOING to write a CK-FMS blog post...

... but Mark Snow, RKC did it better than I could have. Here is how he said it:

Are you Helping or Hindering Your Performance?

MAY 24, 2010

Hope everyone is dong very well. I just returned from a fantastic event, the RKC’s Certified Kettlebell Functional Movement Specialist Workshop. What a wonderful 4 days Nikki and I had with our RKC brother/sisterhood.

Throughout all the lectures, labs, and exercise breaks I started thinking to myself: “who would not want to be FMS screened and/or attend CK-FMS?”

Think about it for a second. For those of you who have trained for RKC level I or II, how many of you had to deal with some kind of setback/injury? How many of you when training or attending RKC was informed that your technique was sub par and really struggled with proper technique?

Did you ever think that your setback and/or injury may have been due to a limitation that may exist in your body? How about the thought that this limitation puts your body in a position that you cannot perform the RKC standard for exercise technique?

That is the beautiful thing about the FMS.
It sets a baseline that gives you an idea about what your limitations are (be it asymmetry or imbalance). It provides you with a proven method of correcting these limitations whether it be improving on mobility, stability and/or motor control.

The reason why I am talking about it is because I have seen it as well as experienced it. I have seen individuals training for HKC and RKC get setbacks in their training due to a limitation. I have seen those same individuals fail their certification because they would not take the time to work on that limitation.

I am no better!!! I had alot of trouble getting my snatch numbers as well as being able to demonstrate RKC competency in my press and snatch in the lockout position. I was very fortunate enough to understand my shoulder/thoracic limitation in my FMS score and addressed it during training and taking a step back from training to get my shoulder mobility score to where it needed to be. Then I slowly progressed back into proper technique with corrective exercise and help from my instructor Master RKC David Whitley.

So if you would consider some advice:

If you are planning on training and attending a RKC level I or HKC. Take the time to get a FMS and work with an RKC. Better yet, get with a CK-FMS and get the best of both worlds. Then you can make sure that you are limitation free and that your technique is solid.

If you are RKC Level I, attend CK-FMS. This is a terrific opportunity for you to better yourself as a Kettlebell instructor. Knowing your clients FMS score helps tremendously with guiding you as a RKC to determine what patterning will work best to get your clients training with proper technique. Remember what I said earlier, poor technique may be due to your client’s limitation

Also you are giving your clients more value to your training by helping to get them in fantastic shape AND prevent injury!

Nikki and Imade a very good decision and went to CK-FMS before attending RKC II. This gives us all the tools to keep our limitations at bay and have the optimal ability to train for the rigors of Level II. Also, another smart thing we have decided is to attend the Summit of Strength to help us get our technique on target to train limitation free and with solid technique!

Tuesday, May 18, 2010

Training ADD and Random Acts of Variety

MRKC Mark Reifkind uses the term "Random acts of variety" to describe training with no purpose - doing random exercises with no real objective - or at least no real focus. I have had, in the past, training ADD and if you follow the blog know that I have put myself on variety restriction. What my training has evolved into is:

2 days of the MRKC David Whitley's "Furnace" (one round with a 12kg, one round with a 16kg, one with a 20kg, and one with a 24kg - because each training session with the Furnace has two rounds)

1 day of Geoff Neupert's "Deep Six" (using the 12kg and 16kg - trying to work up to all 5 rounds with the 16kg.)

A couple of days of playing around with heavy deadlifts (usually 9 single sumo deadlifts with 2 48kg's) just because I love deadlifting.

I love this schedule. I feel like by sticking to the basics my RKC skills are staying sharp. I dont feel like my head is spinning trying to figure out what program to do and never actually doing anything purposeful.

Tuesday, May 4, 2010

Big Mike Bottoms Up Presses the 40kg!

Mike is a naturally strong guy but he topped himself this week by bottoms up pressing a 40kg kettlebell. He's pretty close to the 44kg!