My resolution for 2010 is to be better at keeping this updated. That shouldn't be that hard to do, as I kinda sucked at blogging this past year. Okay, no kinda about it. I sucked. No excuses.
My other resolutions:
1. Train smarter. I made progress in 2009, but still have a ways to go. I am realizing that I am getting older, and that smart training beats "balls to the wall" training every time. Not that smart training cannot be intense. Intense training has to be done with a purpose.
2. Make time for the parts of training I tend to neglect. That means relaxation and flexibility. And that doesn't mean stretching or stretching's sake. Stretch smart. Train smart.
3. Continue on the path of education. I am continuing my kettlebell and movement training by pursuing my CK-FMS certification in May. I am also planning on attending the International Youth Conditioning Association Summit in February (my reservations are already made for both). I will continue to look for other opportunities to broaden my knowledge base.
4. Be more positive. When times get tough, all too often we focus on the negative. Myself included. By maintaining a positive outlook, especially when times are tough, I will be better prepared for the challenges that arise every day.
5. Get back into writing and presentations. Although I have won awards with my writing, I haven't written seriously in years. I think it is time to return to my roots. On the same note, I started doing motivational and informational presentations in 2009. That I can continue.
6. Spend more quality time in relaxation mode. It sounds funny to resolve to relax, but giving myself down time, and setting aside time for my family will enable me to keep my other resolutions. I tell clients to rest (Even God rested on the seventh day), yet i don't always follow my own advice. That will change.
Now, the goal aspect o 2010. 2009 saw me hit three of my five goals. I was under 180 pounds on my birthday (even lighter than I was in college 25 years ago!), and I hit 200 snatches (actually 223) in 10:00 with a 24k kettlebell. I also managed to row a million meters on my rower. I didn't hit 1,000 snatches non-stop and the 500 snatch series, as injuries took their toll. (See above about training smarter and relaxing!).
For 2010, my physical goals are simple:
1. Pull up my age. I've been working on Will Williams' pullup protocol and see no reason I cannot hit 45 pullups non-stop before my birthday in October. If I wait until after October, I have to do 46.
2. 240 snatches in 10:00 with the 24k bell. I amazed myself at how "easy" it was to hit 200 snatches, and blast through that barrier. Now, with some hard and smart conditioning, I should be able to hit 240.
3. Run at least one road race/triathlon/bike race. Many years ago I was competitive, but fell out of it because of time constraints. With better time management and smarter training, I should be able to compete in at least one event.
4. Reach the two 2009 goals I missed. Don't quit. It is that simple.
I challenge everyone out there to write down your own resolutions and goals. Keep them with you and use them as a daily reminder of what you need to do.
Tuesday, December 29, 2009
Thursday, September 3, 2009
Learn from my mistakes
I sit here writing in intense pain. And I have no one to blame but myself.
I was training on Sunday, when I felt a pop in my back. I thought nothing of it, and continued my session. It didn't hurt Sunday night, an even into Monday (okay, it hurt a little). But that didn't stop the testosterone in my system to try (and complete) a workout Monday afternoon. In my mind, even after all the years of experience I have training, I didn't want to miss a workout.
By Monday night, my back was hurting tremendously.Since I have had disk problems before, I chalked it up to a bulging disk, and followed the protocol of rest and muscle relaxers to ease the pain.
That didn't work, and by Wednesday, I was begging for someone to kill me. No such luck, nobody tossed a toaster into my bathtub, and I couldn't get the number to Michael Jackson's doctor.
So I called my own doctor, who, unfortunately doesn't believe in euthanasia. He did however, make an initial diagnosis of a strained, or torn lat muscle, which, as I said before, is very painful.
The worst part, however, is the recovery period -- 2 to 8 weeks.
So instead of missing one or two training sessions, I am potentially missing 24 sessions.
Not smart.
And at the absolute worst time. We are scheduled to open our new gym this week, and I am on the disabled list. What a role model.
But I have always believed that when life gives you lemons, you pick them up and throw them at someone. In my case, I am tossing them at myself.
I am spending my downtime reading and rereading training manuals (especially the parts about training while hurt), and watching training videos, and listening to speakers on my ipod. While, I cannot go out and practice these lessons right now, I will recover with my mind fully recharged.
And you had better believe I will listen to my body next time.
So please, learn from my mistake.
I was training on Sunday, when I felt a pop in my back. I thought nothing of it, and continued my session. It didn't hurt Sunday night, an even into Monday (okay, it hurt a little). But that didn't stop the testosterone in my system to try (and complete) a workout Monday afternoon. In my mind, even after all the years of experience I have training, I didn't want to miss a workout.
By Monday night, my back was hurting tremendously.Since I have had disk problems before, I chalked it up to a bulging disk, and followed the protocol of rest and muscle relaxers to ease the pain.
That didn't work, and by Wednesday, I was begging for someone to kill me. No such luck, nobody tossed a toaster into my bathtub, and I couldn't get the number to Michael Jackson's doctor.
So I called my own doctor, who, unfortunately doesn't believe in euthanasia. He did however, make an initial diagnosis of a strained, or torn lat muscle, which, as I said before, is very painful.
The worst part, however, is the recovery period -- 2 to 8 weeks.
So instead of missing one or two training sessions, I am potentially missing 24 sessions.
Not smart.
And at the absolute worst time. We are scheduled to open our new gym this week, and I am on the disabled list. What a role model.
But I have always believed that when life gives you lemons, you pick them up and throw them at someone. In my case, I am tossing them at myself.
I am spending my downtime reading and rereading training manuals (especially the parts about training while hurt), and watching training videos, and listening to speakers on my ipod. While, I cannot go out and practice these lessons right now, I will recover with my mind fully recharged.
And you had better believe I will listen to my body next time.
So please, learn from my mistake.
Saturday, August 1, 2009
When the going gets tough...
Let's just say it hasn't been an easy week.
Okay, the word is out that we are opening a gym. Our target is September 1, and we have been working like dogs to get ready. Fortunately, we have had many of our students (along with spouses, and kids) helping us paint, build, clean, and do all the nasty prep work. Unfortunately, on Monday evening, one of our sub letters backed out of the arrangement, leaving us with an extra 2500 feet of space (and the accompanying rent payment to go with it).
That evening, I mistakenly set a pitcher of caffeinated iced tea next to my bed, instead of my usual decaf tea. (I do try and stay hydrated all evening). Needless to say, I didn't sleep particularly well. (I'm sure the increased cost of business had something to do with it as well.), so Tuesday was a rather loooooooong day.
Tuesday night, my daughter was admitted to the hospital with pregnancy complications. She lives in California, so I did not find out about it until Wednesday. A great way to start a busy day.
Thursday brought some unpleasant personal news as well, and Friday, I was just plain ill.
Needless to say, I was unable to work out with my usual gusto all week, and am feeling the physical effects of a trying 168 hours.
But that didn't stop me from growing mentally. I spent Thursday and Friday afternoons and evenings reading and rereading some of the best training books ever. The Naked Warrior by Pavel was a great kick in the head as to how I should be focusing my training to get stronger. Beyond Bodybuilding, also by Pavel is the ultimate guide to strength techniques that are lost on many of us, until we actually try them.
And, Joe Hashey's Bull Strength Manual is a killer guide to some unconventional methods of getting in true athletic shape. I must confess that we will use many o Joe's exercises wen our gym opens in a month.
My point is that even when we are not feeling up to snuff physically, there are ways to train that do not tax your body. In fact, the renewed mental focus has me feeling better already.
If you would like The Naked Warrior, Beyond Bodybuilding, or any of Pavel's other books, go to http://www.buckeyekettlebells.com/ and click on the products page. The link to dragon door will give you access to a wealth of information.
For Joe Hashey's book, go to www.bulllstrength.com. It is well worth it.
Okay, the word is out that we are opening a gym. Our target is September 1, and we have been working like dogs to get ready. Fortunately, we have had many of our students (along with spouses, and kids) helping us paint, build, clean, and do all the nasty prep work. Unfortunately, on Monday evening, one of our sub letters backed out of the arrangement, leaving us with an extra 2500 feet of space (and the accompanying rent payment to go with it).
That evening, I mistakenly set a pitcher of caffeinated iced tea next to my bed, instead of my usual decaf tea. (I do try and stay hydrated all evening). Needless to say, I didn't sleep particularly well. (I'm sure the increased cost of business had something to do with it as well.), so Tuesday was a rather loooooooong day.
Tuesday night, my daughter was admitted to the hospital with pregnancy complications. She lives in California, so I did not find out about it until Wednesday. A great way to start a busy day.
Thursday brought some unpleasant personal news as well, and Friday, I was just plain ill.
Needless to say, I was unable to work out with my usual gusto all week, and am feeling the physical effects of a trying 168 hours.
But that didn't stop me from growing mentally. I spent Thursday and Friday afternoons and evenings reading and rereading some of the best training books ever. The Naked Warrior by Pavel was a great kick in the head as to how I should be focusing my training to get stronger. Beyond Bodybuilding, also by Pavel is the ultimate guide to strength techniques that are lost on many of us, until we actually try them.
And, Joe Hashey's Bull Strength Manual is a killer guide to some unconventional methods of getting in true athletic shape. I must confess that we will use many o Joe's exercises wen our gym opens in a month.
My point is that even when we are not feeling up to snuff physically, there are ways to train that do not tax your body. In fact, the renewed mental focus has me feeling better already.
If you would like The Naked Warrior, Beyond Bodybuilding, or any of Pavel's other books, go to http://www.buckeyekettlebells.com/ and click on the products page. The link to dragon door will give you access to a wealth of information.
For Joe Hashey's book, go to www.bulllstrength.com. It is well worth it.
Saturday, July 18, 2009
Kettlebells and personal bests...
I have been working with Whitney for six years now, since she was a junior in high school. She is now getting ready for her senior year in college, and last competitive season as a field hockey player. We have spent numerous hours together in the weight room, and hundreds more on the track, getting her ready for competition.
For five summers she has had a difficult time hitting her target run times until the last week of the summer, and even then, those have been a struggle. In short, she hates to run, and it often psychs her out.
This year, I decided to cut her running down to a minimum, and concentrate on her kettlebell work. Admittedly it was a little risky, but I felt it was worth the try. (Last summer, she stayed at school most of the time, trained with me minimally, and struggled to get playing time in the fall -- it was now time to try and regain her sophomore form, and try and improve it!)
Whit has been very willing to try the new approach, and has been one of our best kettlebell students this summer. She has come for extra time, focusing on gaining the strength and cardiovascular endurance she will need.
She has pressed more weight, for more repetitions than she has ever been able to before.
She has conditioned herself like a "Viking", following Kenneth Jay's Viking Conditioning plan. (Ironically, her high school's nickname is the Vikings...go figure).
She has ran minimally, focusing only on sprints, with few long runs. I felt she has paid the Pavement Gods enough in terms of time and energy.
We have, however, followed her summer conditioning protocol for testing, which calls for specific times to be met on specific days.
This was a testing week.
Yesterday, she hit her target time in all 12 of her 100 yard sprints. In fact, I "cheated" and marked off 100 meters, instead of yards, so her runs were actually farther, yet still within the required time for the test.
Today, she ran her fastest mile ever -- 6:32. Excellent, considering her target for August is 6:40.
The only difference? Kettlebells. She is stronger, faster, and has more endurance than ever before. And she is starting to believe it as well. To see her elation when I showed her the stopwatch at the end of the mile was incredible.
And we still have a month to improve on that!
For five summers she has had a difficult time hitting her target run times until the last week of the summer, and even then, those have been a struggle. In short, she hates to run, and it often psychs her out.
This year, I decided to cut her running down to a minimum, and concentrate on her kettlebell work. Admittedly it was a little risky, but I felt it was worth the try. (Last summer, she stayed at school most of the time, trained with me minimally, and struggled to get playing time in the fall -- it was now time to try and regain her sophomore form, and try and improve it!)
Whit has been very willing to try the new approach, and has been one of our best kettlebell students this summer. She has come for extra time, focusing on gaining the strength and cardiovascular endurance she will need.
She has pressed more weight, for more repetitions than she has ever been able to before.
She has conditioned herself like a "Viking", following Kenneth Jay's Viking Conditioning plan. (Ironically, her high school's nickname is the Vikings...go figure).
She has ran minimally, focusing only on sprints, with few long runs. I felt she has paid the Pavement Gods enough in terms of time and energy.
We have, however, followed her summer conditioning protocol for testing, which calls for specific times to be met on specific days.
This was a testing week.
Yesterday, she hit her target time in all 12 of her 100 yard sprints. In fact, I "cheated" and marked off 100 meters, instead of yards, so her runs were actually farther, yet still within the required time for the test.
Today, she ran her fastest mile ever -- 6:32. Excellent, considering her target for August is 6:40.
The only difference? Kettlebells. She is stronger, faster, and has more endurance than ever before. And she is starting to believe it as well. To see her elation when I showed her the stopwatch at the end of the mile was incredible.
And we still have a month to improve on that!
Saturday, July 11, 2009
What happens in Vegas...
As I write this I am sitting in the business center at the Paris Hotel, site of the National Strength and Conditioning Association's 32nd Annual Conference. for the past three days, and for the next 10 hours I am sitting through session after session of relevant, science-based information for the strength and fitness industry.
Like any other conference, there are good and bad presentations. I have been mostly fortunate. I have had the pleasure of sitting through seven hours of Gray Cook and Lee Burton outlining their Functional Movement Screen and its effects on human movement, both for athletes and non-athletes alike.
Those who know me, know how much I respect Gray and his research. To have seven hours of his time, teaching me how to better screen my clients is priceless. And better screening only makes me a better trainer.
Interestingly, Dragon Door announced yesterday its schedule for the 2010 Certified Kettlebell Functional Movement Screen Workshop for next May. Was it a sign that my email buzzed with this announcement while I was sitting in Gray's presentation? I don't know, but I plan on being there in May.
I spent time learning about rotational athletes (We are all rotational athletes), and have some new drills for them, as well as some new torture for my hockey kids. (Be very afraid).
Most of my traditional clients will benefit as well -- Todd Durkin, who is LaDanian Tomlinson's trainer, brought some new perspectives into my training. Even though I have been to many of Todd's presentations in the past, and have visited his facility on several occasions, he never fails to bring new ideas to the table.
And speaking to many of my fellow delegates, the reason we are here is not simply to get some continuing education credits, but to learn how to do our jobs better. The attendees here are the best of the best, willing to put thousands of dollars on the line (it is Vegas, afterall), and take time out of our weeks, to learn. We don't simply read articles in the latest consumer magazine. We get out, interact, and question the leaders in the industry.
Rest assured, what is happening here in Vegas will not stay in Vegas.
Like any other conference, there are good and bad presentations. I have been mostly fortunate. I have had the pleasure of sitting through seven hours of Gray Cook and Lee Burton outlining their Functional Movement Screen and its effects on human movement, both for athletes and non-athletes alike.
Those who know me, know how much I respect Gray and his research. To have seven hours of his time, teaching me how to better screen my clients is priceless. And better screening only makes me a better trainer.
Interestingly, Dragon Door announced yesterday its schedule for the 2010 Certified Kettlebell Functional Movement Screen Workshop for next May. Was it a sign that my email buzzed with this announcement while I was sitting in Gray's presentation? I don't know, but I plan on being there in May.
I spent time learning about rotational athletes (We are all rotational athletes), and have some new drills for them, as well as some new torture for my hockey kids. (Be very afraid).
Most of my traditional clients will benefit as well -- Todd Durkin, who is LaDanian Tomlinson's trainer, brought some new perspectives into my training. Even though I have been to many of Todd's presentations in the past, and have visited his facility on several occasions, he never fails to bring new ideas to the table.
And speaking to many of my fellow delegates, the reason we are here is not simply to get some continuing education credits, but to learn how to do our jobs better. The attendees here are the best of the best, willing to put thousands of dollars on the line (it is Vegas, afterall), and take time out of our weeks, to learn. We don't simply read articles in the latest consumer magazine. We get out, interact, and question the leaders in the industry.
Rest assured, what is happening here in Vegas will not stay in Vegas.
Friday, June 26, 2009
It's not always the headlines that make my day...
I train a lot of athletes. I have worked directly with 23 current NCAA student-athletes, several more who have "retired", and numerous high school athletes who are striving to take the next step. I do summer conditioning for entire teams, and enjoy seeing these kids grow in strength and speed.
I enjoy going to their games, watching them play, and reading about them in the papers the next day.
But as much as these successes mean to me, they pale compared to what I believe are the true reasons I became a trainer in the first place:
1. The 60-something retired gentleman who had chronic knee pain. After working through a six-week routine religiously he has been pain-free for almost 8 months.
2. The 37-year old housewife who struggles with Multiple Sclerosis and fibromyalgia. She walks for three miles now without fatigue, when she used to get winded climbing stairs.
3. The diabetic retiree who had balance and core strength issues. He has worked hard on a program to improve his stamina and balance.
And my most recent challenge -- the 18-year old who is recovering from a brain tumor. For years he has not used his right side because it was difficult. I would not let him rely on his left side, forcing him to use the weaker, imbalanced arm.
After two weeks he has a grip with his right arm that he hadn't had. And we are starting to work on more functional activities. Hopefully, he will soon be able to do many things that most of us take for granted.
None of these would be possible if my clients did not have the drive and desire to improve their functional living. I just provided the tools and the guidance, but they stayed with the program and are seeing the results.
That is what makes my day.
I enjoy going to their games, watching them play, and reading about them in the papers the next day.
But as much as these successes mean to me, they pale compared to what I believe are the true reasons I became a trainer in the first place:
1. The 60-something retired gentleman who had chronic knee pain. After working through a six-week routine religiously he has been pain-free for almost 8 months.
2. The 37-year old housewife who struggles with Multiple Sclerosis and fibromyalgia. She walks for three miles now without fatigue, when she used to get winded climbing stairs.
3. The diabetic retiree who had balance and core strength issues. He has worked hard on a program to improve his stamina and balance.
And my most recent challenge -- the 18-year old who is recovering from a brain tumor. For years he has not used his right side because it was difficult. I would not let him rely on his left side, forcing him to use the weaker, imbalanced arm.
After two weeks he has a grip with his right arm that he hadn't had. And we are starting to work on more functional activities. Hopefully, he will soon be able to do many things that most of us take for granted.
None of these would be possible if my clients did not have the drive and desire to improve their functional living. I just provided the tools and the guidance, but they stayed with the program and are seeing the results.
That is what makes my day.
Saturday, June 20, 2009
The family gets bigger
The first two weeks of summer are notoriously my busiest of the year. My high school kids are trying to move from afterschool sessions to morning sessions. My college kids are trying to get in in the afternoon (Presumably when they get out of bed!). And my parent clients are moving to the mornings because they no longer have to get kids ready for school. It makes for a pretty hectic week, as I usually don't know whether I am coming or going.
Add to that my kettlebell classes, which are now in three locations, and my work with the Gahanna High School Ice Hockey team, which adds 42 boys to my mix.
It is a good problem to have, considering many people in this country are looking for work.
But here it is Saturday morning, and I finally had a chance to come up for air! At least for a day or so, and then it is back to the weekly cycle.
Last week, I blogged about Joel, who was going through the RKC certification. Well, I am happy to report that Joel kicked some serious butt up in St. Paul (along with having his own kicked a few times), and he is now a member of the RKC family. Cat and I had no doubts about him making it because of his dedication and commitment to excellence, and we are very happy to have him as a student and a Comrade. Congratulations Joel.
Our second RKC candidate student, Cara, will be attending the San Diego certification in August. And she has three of us beating on her! No doubt she will do us proud as well.
I would also like to congratulate all the other RKCs who survived last weekend. I'm sure you "enjoyed" the process as much as we did, and look forward to inflicting pain on many other unsuspecting victims. Welcome to the family.
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