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Question
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saintm: May 31 2006
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A late commentary on Hughes VS Gracie, if I may.....
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I think Royce should have gotten better at hand striking during his training. They obviously are both great technicians, but It really seemed that once it went to the ground, Hughes' strength gave him so much of an edge over Royce. Once that armbar set in, it really became more about Royce taking puishment then about an even fight, and throwing all those high kicks without the real intent of landing them or following though with a shoot just gave Hughes time to plan on venting some sort of frustrated wrath on the guy. I figured Hughes was gonna win, but I really expected a prolonged battle on the ground, leading to a decisin for the aggresor.
Either way, I think they are both great warriors. Just my $0.02
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Answer
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Steve Maxwell: June 01 2006
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We only saw the success of wrestlers with the ground and pound after the gloves came into being. Before, throwing wild, frenzied punches resulted in some serious hand injuries. The wrestlers would fall prey to the jiujitsu submissions. Without gloves, grapplers in general would dominate except for the occassional knockout on the feet. With the gloves, it is so hard to secure holds and easy to defend chokes by holding the gloves. The crowd would be very bored without the knockout power the gloves provide and the sport would die as a spectator sport.
Steve maxwell
http://www.stevemaxwell.com
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Question
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saintm: May 31 2006
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A late commentary on Hughes VS Gracie, if I may.....
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I think Royce should have gotten better at hand striking during his training. They obviously are both great technicians, but It really seemed that once it went to the ground, Hughes' strength gave him so much of an edge over Royce. Once that armbar set in, it really became more about Royce taking puishment then about an even fight, and throwing all those high kicks without the real intent of landing them or following though with a shoot just gave Hughes time to plan on venting some sort of frustrated wrath on the guy. I figured Hughes was gonna win, but I really expected a prolonged battle on the ground, leading to a decisin for the aggresor.
Either way, I think they are both great warriors. Just my $0.02
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Answer
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Steve Maxwell: June 01 2006
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The striking styles that primarily used point fighting and not full contact were at a distinct disadvantage. The fullcontact guys are used to hitting and getting hit. One of the things I always enjoyed about grappling is that one can exert full strength and go 'all out' without the injuries associated with full contact striking. Because the jiujitsu man practises with all out full contact on a daily basis, he is not as shocked when he finds himself in a real situation.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Bleedthrough: June 08 2006
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Do you correct people?
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Next semester I'm switching colleges, so I was walking around today at my new campus and I found there was a gym (with some good equipment, too). In the, say, ten minutes I was in there checking the place out and picking up forms I have to say I noticed some appalling form... like all the people out of the "Squat Rack Curls" thread had congregated. I think the worst I say was one guy raising his left arm before his right on the bench press, and a very nasty C&P.
I'm not intending to start a similar thread to the aforementioned one, but I was just wondering... do those of you who are "in the know" correct others? Or do you just not bother? I'm presuming most reactions would be negative (unless you were removing the back pain from an exercise, or similar), and since a lot of people would have to use half-weight when you fixed them up...
I'm small, and not particularly strong (and even when I become "particularly strong", I still plan to be small), so this isn't really an option for me, because people would probably turn me away on principle.
Anyway. Just wondering.
Cheers,
- Bleedthrough.
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Answer
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Steve Maxwell: June 08 2006
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Most people do not want the truth and prefer their illusions. To keep your sanity just completely detache from what you are witnessing and do your own thing. If someone asks, the option is always there to help. But after 40 years of working in many varied situations and facilities, very few respond well to unsolicited advice.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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schnieder: June 08 2006
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RKC Question:
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Without much previous knowledge of exercise science, the human body, etc. can one have sufficient knowledge to teach kettlebells to others after becoming RKC certified?
thanks
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Answer
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Steve Maxwell: June 08 2006
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The RKC is a very good cert and covers a lot of info. You could certainly teach at the basic level. Like all things in life, the ability to teach is a skill that gets better with practise. I think that while the cert gives one a great start, more study and information needs to be learned to become a good instructor. Experience is the best teacher, so it would be best to jump in and start training yourself. Experiment with different protocols, read everything that you can get your hands on and go to as many workshops as possible. It really comes down to who you are and what your natural teaching gifts are. Someone could have many degrees and certifications, be an awesome physical speciman and still suck as teacher.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Tomas Johansson: June 09 2006
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calculating pullup intesity
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If my 5 rep max for pullups is bodyweigth (80kg) + 20kg = 100kg
What is 80% of my 5 rep max?
Is it bodyweight = 80kg
or bodyweight (80kg) + 20*0.8=16kg = 96kg
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Answer
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Steve Maxwell: June 09 2006
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The total weight you are lifting equals 76.8 kg bodyweight plus an additional 20kg.or 96.8 kg for 5 reps. 80% of that weight would be 77.4 kg or body weight with .6 kg.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Malte: June 09 2006
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Retropatellararthrosis(long)
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Does somebody has experinece of retropatellararthrosis? Meaning the cartilage behind the kneecap is damaged.
The background: Until last sommer I did competitive 110m hurdles. In the beginning of 2005 I did leg presses for strengstening my legs to increase my speed. Leg presses because there was no possibility for doing squats or deadlifts. After circa two month a tendon or ligament or so began to pop on the right side of my left knee across the bone that is there. That made me think that this would be no good, so I went to the doctor and he prognosticated a damage of the cartilage behind the kneecap 3. of 4 possible degrees with the origin that my kneecap always does a slight letarel movement during the ROM causing erosion of the cartilage. He prescribed a bandage that leads the kneecap in its natural way. He said not to to any legpresses anymonre, but permitted to keep running hurdles. I did so and ended the season but the poping in my knee was still there. So I thought that the load of running on my knee would be too high. I did not train my legs after this cognition last winter. I stopped running and the popping ended dispite I started light deadlifting(a bit more than half bodyweight). My knee feels realy well. But now I did some research and read that high pressure of long duration heavy lifting of objects or kneeling could cause the damage. So I am confused what I am able to do because I think it would be no good that my knees begin to weaken. But I fear to damage my knee further because I'm just 18 The solution would be wallsits + romanian deadlifts but it would cause imbalances between the quad and the hammies. The whole thing would be easier if I would experience any pain but I don't. So I would know what is good for my knee.
That's why I'd like to know whether somebody has any knowledge about this subject.
Malte
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Answer
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Steve Maxwell: June 09 2006
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Most leg press apparatus, especially the hip sled style, create a shearing force through the knee that could have easily caused the injury that you described. This would be doubly true if your exercise form and technique were off. For knee strength after an injury, simple wall squats using a stability ball are excellent. The shins should remain vertical and the torso completely upright during the execution of the wall squats. Use a fairly small diameter ball. Allow your thighs to decend past parallel. Descend as far as you can go as long as you feel no pain. Let pain be your guide. Use high tension techniques and move fairly slowly with no jerkiness. Slow, smooth controlled high tension reps. You can pause for several seconds at the mid range where the tops of the thighs are parallel to the floor for an extra challenge. Do not allow the knees to track out over the toes under any circumstances or you will probally re-stress the knees.Push through the heels and never raise up on the toes or ball of the foot. You should be able to lift the toes off the floor at any point during the exrcise. When done right, this seemingly easy exercise is actually quite challenging. The vertical shins and upright torso place the thighs in a dis-advantageous position and force the quads to work very hard. I have used this exercise to successfully rehab many an injured athlete and use it often for healthy knees as well. When you can do ten reps with a ten second pause in the mid range (top of the thighs parallel to the floor) for each rep, consider your knees pretty strong.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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waterfeatures: June 09 2006
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starting a 14 year old in kettlebell training?
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i have a 14 year old son who lives a semi sedintary lifestyle. I have had great success with kettlebells (i am fairly new to them) but am now a true addict!
Any suggestions on a routine that will challange but not hurt a young comrad? My intent is to start with from......2H swings multiple sets, low reps with the 18lb i bought for him with lots of crunches and jogging with me after the workout....
Suggestions, warnings, advice all greatly appreciated!
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Answer
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Steve Maxwell: June 09 2006
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Try and make it seem like play. Use rewards and bribes for successfully completed workouts. The fact that you are doing it together is a plus. father's need to lead by example. besides the swings, work in plenty of bodyweight calesthenics such as pushups (elbows tucked, not flared) chin ups or modified chin ups with the feet on the ground, situps without anchoring the feet, crunches, flat foot body weight squats, deck squats, burpees and mountain climbers. Stress strict form and good technique over weight or reps. Set up guidelines and insist that when it's workout time there is no fussing or arguing. Very the workout intensity and mix it up to keep it interesting. Include lots of sprinting, climbing, jumping, swimming,bicycling and animal crawls (bear crawls, seal crawls, crab etc.). Always have a reward at the end, but not food necessarily. Set some fat loss goals if the child is over weight. Buy him or her athletic workout apparall and shoes specifically for these workouts. Kids love playing dress up and having the right costume gets them in the right mood.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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waterfeatures: June 09 2006
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Warning signs for over training?
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Answer
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Steve Maxwell: June 09 2006
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One of the key markers to determine over training is an elevated morning resting heart rate. Moniter the morning pulse when first awake while still in bed. Do this for two weeks and get an average. If the morning resting pulse is elevated 5 or more beats, you are stressed and probally need to rest completely. A few beats higher, take it easy and don't train hard. Other sign posts are depression, sleep problems, lack of appetite or extreme hunger,low libido, rapid weight loss or weight gain, heavy legs, chronic muscle aches and soreness, joint pain and stiffness and trouble concentrating. Some of these things are normal after heavy training, but several of these warnings should be heeded by taking a good day or two rest.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Tomas Johansson: June 13 2006
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tactical strength challenge variations?
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I think the tactical strength challenge format is very nice, however I think that many people that could otherwise participate don't because of the kettlebell snatch which might be too technical for people who don't train it specifically. Is there any excersise that it could be replaced with as a variation of the original concept but with the same focus. I was thinking something like half bodyweight barbell clean for 5 minutes, ideas?
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Answer
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Steve Maxwell: June 13 2006
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I thought of this last month. I had to do a charity event inwhich there would be some type of kettlebell compitition. Because 90% of the participants were novices, I decided to do a swing event instead of a snatch. A good number of the participants had never seen a kettlebell prior to the 90 minute workout that I administered. So,I wanted to provide a challenge, really work the cardio system and be safe at the same time. I decided on a 3 minute swing in which the total number of swings would be counted. The bell had to reach head heigth and be lowered arms length below the crotch. The bell could be put down at anytime. The total number of swings would be recorded for the three minute time limit. The contest was a great success. The people loved it, it was easy to judge, everyone was really fried and felt really worked. I think the swing, while being way less technical than the snatch, is actually much harder physically. There is no rest point or let up on the involved muscles and is extremely cardio, yet it is simple enough to do for novices. I believe that it would be a great canidate for a TSC. I think that 5 minutes would be a good test, but it could be 10. That would be brutal! Just some thoughts.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Indy: June 14 2006
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Chinup Training Question
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I am going to start training chinups again. I am currently on a KB fast tens workout evolution. I am going to start GTG chinups w/ sets of 5. My PR goal is 20. Now my question is, is it recommended to do ladders on days that I GTG, or just use GTG one day and throw a ladder in at the end of my KB workout another day (and alternate like that)? Please tell me what has worked for you guys in the past when trying to set a PR of 20.
Thanks
Hunter
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Answer
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Steve Maxwell: June 14 2006
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Hunter,
The GTG (greasing the groove) is tried and true method for improving performance in many exercises. For chinups, several methods of GTG have historically produced good results for increased repititions. One is intermitant sets throughout the day every couple of hours. The total volume should be double your goal number. In your case 40 daily reps spread out over the day. The rep count should be set at about 50% of your current maximum. If you can do 10 reps in a straight set, then the GTG work sets would be 5 reps. Every third day, wave the reps to 60% and do a few less total sets.Avoid fatigue, keep the sets fresh. The ladder method is anothet way to GTG. Submaximal reps are sandwiched between harder sets. Once again, when the set becomes difficult, go back to the start of a new ladder. For example 1, 2 ,3, 4 (becomes difficult and you risk failure if you try 5). Go back to 1 and climb the ladder again. If you are doing the ladder only once that day, then continue the ladder sets until 1 rep becomes very hard. An alternate plan using the ladder is to do several ladders throughout the day, but keep them fresh. Both methods are result producing and could be alternated. The underlying principle here is practising the chinup repeatedly trhough the day while avoiding fatigue. The goal is to become efficient at doing the exercise by developing the nervous system. Every two weeks, test yourself by doing an all maximal set to failure. Then adjust your numbers accordingly for the next week when you hit a PR.
Steve Maxwell
http://www.steve.maxwell.com
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Question
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Longrifle: June 16 2006
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Critque this bodyweight routine.
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This is my first post here, although I’ve been lurking off and on for a couple of years now. I’d like for someone to critique a sample bodyweight routine. My goals are good local muscular endurance and good pound per pound strength; I’m not interested in explosive strength right now.
I’m 5’11”, 190 lbs, and 39 years old. Currently in good shape, especially compared to the average person my size and age, but not great shape. 180 lbs would be a better weight for me, I don’t look overweight but I feel like I’m soft around the edges.
My idea is training Mon., Tues., Thurs., and Fri., doing a pushing exercise and a pulling exercise each workout. One training session would be pushing for endurance and pulling for strength, the next training that would be reversed. The repetition scheme would be ladders or the set system, following the principal of doing as much as I can while staying as fresh as I can. I don’t think I can make GTG work on my schedule. My idea was:
Mon. & Thurs.-Standard pushups and one arm lock offs. Currently the lock off would have to be assisted.
Tues. & Fri.- Standard pull-ups and one-arm pushups.
There would also be some cardio in this program, probably running Mon. & Thurs., while swimming Tues. & Fri.
I’m wondering if I can train effectively for local muscular endurance and strength in the same muscle groups at the same time.
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Answer
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Steve Maxwell: June 16 2006
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You are neglecting the very vital core. Work in plenty of abdominal and low back exercises into your routine. Running is not enough for the lower body. Choose from any number of body weight squats (hindus, flat foot, deck squats, burpees, lunges of all varities, pistols etc.). Foot and ankle exercises such as single leg calf raises can pay big dividends in injury prevention from running. With swimming, there is a lot of internal rotation of the upper arm which can lead to over use injuries of the shoulder. There are body weight strengthening moves for the shoulders that can balance this as well as flexibility exercises.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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davidh45: June 17 2006
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training question-preparing for October rkc cert
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I recently purchased "enter the kettlebell" book & video. I've "started over" after four plus years of kettlebelling with swings/getups per the book. How long would you stick with that before moving on to the press/snatch? I feel like I could jump right into the rkc rite of passage plan listed on page 150-151. Would that be productive or jumping the gun? Currently I cannot press a 70lb but it feels like it might be going up soon with the right arm. Pavel states the goal should be to work towards lifting the kb approx. half your body weight. For me at 170 that would be the 88lb. That seems next to impossible right now.
My goal is to be able to press the 70lb for reps by then and of course meet the snatch minimum. Any suggestions would be greatly appreciated!
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Answer
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Steve Maxwell: June 17 2006
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To be good at the snatch, you have to practise it. There is a fairly high failure rate on the snatch test. The standard, while not even close to GS sport, is still challenging for the non-GS person and must be practised.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Randy Hauer RKC: June 18 2006
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An efficient way to change sides for continuous TGUs
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Led a workshop yesterday with Brian Petty RKC at Dragon Gym in Exton PA, a Taekwondo/Hapkido dojo. One of the participants, a young woman named Kyla, came up with this cool move to change arms for the TGU. Fatigue, she claims, was the mother of invention here.
After returning the bell with two hands to the deck, take the opposite hand double grip on the bell and simply roll towards it, over on your elbows/forearms and onto your back again. The bell will be at your opposite shoulder now and ready to press to arms length for another TGU rep.
I had not seen this move before (or thought of it, dang it) and had her demo it for the rest of the workshop as an example of finding one's own style and solutions. Just when you think you've seen it all.
A side note...watch out Steve Cotter...a 135lb 22 y/o guy at my gym (a former wrestler) is doing double TGUs with the 24kg bells...the kicker is, he only tried the move a couple of days ago with the 8kg bells. Tomorrow he is attempting the 28s. The way he manhandled the 24s today I think he'll make it. A mutant in the making perhaps. He is about an inch away from getting a legal pullup with the Beast too. It's very troubling and more than a little annoying.
Randy
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Answer
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Steve Maxwell: June 19 2006
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I found that laying down and loading up the kettlebell for the TGU was in-efficient. I started training people to clean and press or snatch the bell first, then lay down and get back up. Down and up constitutes one rep. It's the TGU in reverse. It works much better in group classes than the traditional way and you can load up much faster.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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KB Addict: June 18 2006
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KB and BJJ
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I know there are many grapplers/wrestlers/BJJ practioners on the site and I was hoping I could get some advice. I started BJJ about two years ago and while I love it I just cant seem to get on a good lifting (KB or Olympic lifting) program. Prior to BJJ I was an avid KB and Olympic lifter but now I sporadically lift. I usually roll three days a week and I am hoping to incorporate at least two days of KB on the other days of the week and still rest two. I am a father of two and work a full time job. I am 36 years old, 153 (cut to 147 for tournaments) and a blue belt with just under two years of training. When I first started I obviously got gassed pretty quick but maybe not as quickly as others who did not know the KB secret. Now I am in really good cardiovascular condition but would love to feel strong again. Age is catching up and when I compete in the open divisions at tournaments I feel overmathed against many of the young competitors. I am hoping some of you experienced grapplers can offer some advice for a good twice a week plan. Conditioning at class is pretty hard (Instructor is two time Senior world lightweight champion Rommel Dunbar) but ireally want to get back to KB. Any advice comments suggestions is appreciated.
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Answer
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Steve Maxwell: June 19 2006
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I have been practising jiujitsu for over 16 years. I am a second degree blackbelt. I have won my division in the worlds and pan-ams many times and at every belt. I came from a background of highschool and college wrestling. I say this to let you know that I've been around and know what I am talking about. The best conditioning for jiujitsu is live jiujitsu matches. Over the years, I have tried many different supplemental workout strategies with myself and my students. I am also the fitness trainer for several world class pro-black belt fighters. I have come to the conclusion that kettlebells are definetly a very good training tool for jiujitsu. The proviso is to use them wisely and sparingly. Grapplers as rule are some of the most over trained athletes. The very nature of grappling is quite strenuous and muscular in it's own right. The kettlebells should not be used continuously year round, but cycled in and out of the training plan. You mentioned olympic lifting. That would be very counter productive to jiujitsu training. Body weight exercises segued into the kettlebell training is the way to go. Twice per week is about right. Back off and rest if you start feeling tired and fatigued all the time.
Steve Maxwell
http://www.steve.maxwell.com
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Question
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schnieder: June 20 2006
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Advice from the pros:
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My job requires mostly standing all day and it seems like my legs never recover from my workouts. Any suggestions on ways to lessen the soreness in my legs? These days I'm doing alot of good morning stretches as seen in (Relax into Stretch), but I'm still hurtin all day. Thanks in advance for your ideas.
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Answer
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Steve Maxwell: June 20 2006
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If you are standing on cement all day, your tired legs could be a result of improper foot wear. Consider more supportive shoes. While standing, keep moving. Fidgit, do some mobility drills and pace. That way you will keep the blood from pooling in your extremities. Try also to schedule your heavy leg workouts on the day before you have off. For example, Friday work the legs and rest on your day off, Saturday. You may be overtraining if your legs are bothering you that much. For a person who doesn't stand for an entire work shift, your routine might be fine. But you have to factor in the fact that your recovery may be compromised because of work demands. That means that the sane approach is to cut back the amount of work sets until your legs feel normal during work.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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bill fox: June 26 2006
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JDC, when will EKB hit Borders/B&N because.....
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I just saw a book called "Kettlebells" there. VERY basic stuff, basically like the KB excercises portion of MMs site. Not "bad", demos were ok and the book is cheap, but I hate to see anyone getting a jump on that market.
As usual, although spetsnaz and military training are mentioned, mention of Pavel's name is strictly avoided. They flat out copy the "bad form" pictures Pavel likes to use.
So when will I will be able to tell the curious to go buy the book at a regular book store?
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Answer
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Steve Maxwell: June 27 2006
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No one makes any money on books anyway.Pavel told me that he makes very little from his books. The DVDs, workshops and certs bring home the bacon. Anything that increases awareness about kettlebells will bring people eventually to our door. I hope dozens of books about kettlebells come out.
People will seek out the best trainers for guidence.
Steve Maxwell
http://www.stevemaxwell.com
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