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Question
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Scottys: February 03 2006
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Best for Functionality/Athleticism??
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Hi everybody
I am doing a few months away from sprinting to just balance up the body/improve my general athleticism & strength, fitness, felxibiltiy. I am just wondering what everyone thought would be the best exercises to do to build this general functionality???
I imagine Turkish Get-ups would be on the list straight away.
I don't have kettlebells (unfortuantely - but hopefully soon!!!) but I do have access to a bag with about 30kg in it which I plan to use for Turkish Get-ups. So my equipment is basically me, a swiss/balance ball, ab roller, pull-up bar (tree branches) and that's about it. I'm wanting to get away from the gym too just for something different so if anyone knows any great exercises to build what I'm after using just this "equipment", I would love to hear about it!!!
Thanks very much!!
Scott
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Answer
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BJones RKC: February 03 2006
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Scott,
to answer your question as to your workout for the next little while - Check out the Naked Warrior book/DVD.
Sandbag work, TGU, Pull-ups, Pushups of many kinds, Burpees and a lot of other BW drills come to mind.
A conditioning program will improve the qualities it is set to address - Strength (max, strength endurance etc...), flexibility, "wind" (but as Steve pointed out - anaerobic, aerobic, mix?),
And even once you have addressed these issues in your conditioning program they still only provide the potential for improved performance not improved performance itself.
Sport specific skill practice will transfer your conditioning into your sport.
The What the Hell Effect - as noted is the general carryover of improved "conditioning" to a wide range of dis-similar activities. The russian studies of students training with KBs and getting better at tests that they did not practice indicates that this is possible - but testing better on tests and performing better at high skill events can be another story.
If something like KB work addresses what was a weak link in your chain - then yes you will probably perform better but improving a weak link is not the same as skill practice.
Brett
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Question
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rb75: February 03 2006
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Interesting Article on Old ACSM Guidelines
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http://ageless-athletes.com/ahtianen.shtml#continue
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Answer
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BJones RKC: February 03 2006
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It was an interesting analysis of the NSCA study - but it was not proof of the failure of any particular training protocol - it was a piss poor program design before they ever decided on the set/rep/rest scheme.
LEG PRESS and SMITH MACHINE SQUATS!!!!! and 7 participants withdrew because of knee issues now I am SHOCKED at this simply shocked!!!!!
Also - leg training carried out once per week with leg extensions added - and they didn't gain any quad size - again SHOCKED by this.
We know hormone profile and quad size will increase when real squats are used but hey lets try some machine bases piss poor excuses for exercises and see what happens.
The one set vs. mutliple set debate is old and the horse is dead!!
And yes it did take more than one set to kill the horse!! ;)
Brett
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Question
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MrHorn300: February 07 2006
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Regarding losing power when you go on your toes
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When doing any movement where you pull a weight off the floor, you tend to lose power, so it is recommended to keep the weight on your heels. If you engage in an activity like wrestling though, you are sure to need power from your toes at some point. It there any advantage to training cleans, snatches, or even deadlifts with the weight on your toes for this reason?
-Adam
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Answer
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BJones RKC: February 08 2006
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As Dan John said - it is an effect not a cause and not something to "shoot" for - it happens as an O-Lifter will allow the bar to travel up as far as possible as they transition to the "drop" underneath the bar.
They return to the heals whenever loaded by the weight.
Training on the toes for power might be a question for Steve Maxwell - but this would come from sport specific practice - outside of the hack squat and some mobility drills - you would foscus on being rooted.
Brett
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Question
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Rob Lawrence: February 20 2006
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Arm proportions and pressing
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Have learned a thing or two about this topic, some of it the hard way. Conventional wisdom is "long arms are bad for pressing" but that is simple minded. Depends on the arms in question, and the press in question.
My arm proportions are short upper arm, long forearm. In practice I've learned this is great for military press, terrible for bench. Short upper arm means a relatively short stroke in the MP. It also means short stroke for the bench, HOWEVER, if you have long forearms you have to get in a very weak stretch position of the shoulders in order to touch your chest. This is what happens to me if I bench, and it results in stretch shoulder damage every time.
Lessons:
- If you're in PL and you have these arm proportions, first be careful, and second, build your chest so you won't have to go as deep.
- If you're not in PL, floor press or do benches in the rack. Don't sink to a level where you touch your chest, it just isn't worth it.
I usually do floor presses with kettlebells because I can "post them up" on my own. Dumbbells are good if you can get a handoff. For barbell, get a handoff or lay on the floor in the power rack.
Rob
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Answer
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BJones RKC: February 20 2006
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Rob,
I am getting ready for a push - pull meet in march and have been benching - if I keep my volume low then I do very well with the bench and have no problems - If I go higher in volume for sets or total - then I get shoulder issues.
The arch and lats are keys to being "safe" benching.
Staying in the groove and doing singles works very well for me - and I took a few weeks to build up to benching.
Brett
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Question
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Rob Lawrence: February 22 2006
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Digging circuits these days
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I never abandon planned, cycled progress on a couple of big lifts (squat, deadlift, etc.) but lately I've been supplementing that type of work with more random KB circuits.
If you have been doing GS or some other really structured training for a while, you may be surprised what happens if you work on circuits. IME the conditioning effect is ALWAYS higher than doing sets of the same exercises in sequence. If you do four sets of snatches in a row, for example, the body gets very good at pacing, saving energy, or what I call "becoming lazy within the movement." When you do circuits in contrast, the body's overadaptation gets shaken up, even if you are skilled and grooved at all of the exercises.
None of this is news of course but you tend to lose sight of these things when training for GS, TSC etc.
The other thing is that "circuit training" doesn't have to be high-rep. You can apply low-rep strength principles to some of the exercises in your circuits and still get great benefit from the circuit format.
It's been a good change of pace.
RL
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Answer
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BJones RKC: February 22 2006
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Rob,
I have been using a circuit style format for my strength work - DL, Bench, DB row - going through the circuit 5 times with descent rest inbetween exercises.
At Iron Core we hit the circuits hard and throw a big mix at the clients - it is working well.
Brett
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Question
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heatwave13: February 22 2006
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Kettlebell conditioning without hypertrophy--How?
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I'm still struggling with this. Is it more than just a function of diet/calories? I'm watching what I'm eating, alternating a few weeks of higher rep kettlebell drills with a few weeks of PTP low rep style training and, still, I'm blowing up in size and, a recent doctor visit confirmed that I am at an all time high in bodyweight. Instead of the "lean/hard" wiry look that I read about in Pavel's books and on this site, I'm looking puffy and soft. My goal is to lose 10-12 pounds and get leaner while keeping my strength.
As for diet, I'm not eating much in the way of white refined products or sugary items.
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Answer
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BJones RKC: February 22 2006
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As noted - heavy, low volume DL and strength work + KBs will work but not if you don't change the diet.
Do an honest evaluation of your eating (food diary etc...)
Also either combine the two styles of training or shorten the cycles (2 weeks of each at the most).
Without a clear picture of both your training and your diet these are guesses at best.
Brett
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Question
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viper: February 23 2006
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Just how strong are Dennis Rogers & Pat Povilaitis??
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We know they are incredibly strong at various strength feats but how about lifts like the deadlift, clean, snatch etc? Does anyone have any numbers on these guys?
Thanks
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Answer
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BJones RKC: February 23 2006
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Pat and Dennis are extremely strong in a variety of feats - card tearing, phone book tearing, nail bending, grippers, stones and other bizarre feats of strength.
Not all strength is based on gym lifts.
Brett
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Question
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MIKE RAFTER: February 26 2006
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Core Routines
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Comrades;
I've deceided to focus on my core strength for the next several months. My reasons for this are twofold: 1.) I'm going to do alot of work on my punching bags and want to develop more power behind my punches. I beleive that I can accomplish this through a stronger core, and, 2.) My !&*@#$ back, especially my lower back IS KILLING ME! I woke-up at around 6:00 am yesterday in a great deal of pain that stayed with me all day.
I would appreciate any/all advice from the forum regarding core workouts using barbells, dumbbells, KB's, bodyweight exercise, etc.
I do also plan on purchasing Steve Maxwell's DVD which deals with this subject A.S.A.P., but I wanted to get a "jump-start'.
I thank all in advance...
-Mike
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Answer
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BJones RKC: February 26 2006
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Mike,
Balance the push with a pull - one arm dumbell row or other good pull.
You might rotate the squat and DL every other workout.
Check out bullet proof abs for ideas on ab routines -
What are you doing for flexibility training?
Brett
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Question
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Randy Hauer RKC: February 26 2006
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Questions for the sports performance experts
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Rate of force development in many athletic motions is so specific that resistance training for those specific motions yields limited, diminishing and sometimes negative returns. For example, studies have shown that practice swinging heavier bats (whether for training purposes or on deck in the warm up circle)actually retards competition bat speed (as measured by instrumentation) despite the perceptions of the batter that the competition bat feels lighter and faster.
I have been running into more and more information lately that focuses on the weight training of the antagonist/decelerative motion to the sports specific motion. The theory, apparently, is that the stronger the decelerative muscles, the freer the accelerative ones will be to express power.
My questions are: 1)If the accelerative rate of force development can be negatively effected by resistance training, why wouldn't the decelerative chain likewise be negatively effected by resistance training since braking motions are sports specific, too? 2)Are there any studies that show training the decelerative chains to be effective at increasing power in the sports specific motion: ie. Pitching/throwing, putting the shot, bat swing, discus throw?
Thanks,
Randy
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Answer
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BJones RKC: February 26 2006
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There is no such thing as a sport specific exercise!!
For exactly the reasons you state - the finely tuned neurological firing patterns of sport movements are thrown off by trying to train them with resistance.
Training the posterior chain (of which the Lats are included) is essential (not sport specific). The lats are the most important muscle in pushing movements therefore since most people do nothing to train them - focus on this area yields results.
A sports conditioning program should address 1. STRENGTH 2. individual weaknesses (weak hamstrings and glutes mean low strength and power for most any sport - weak lats mean low upper body potential)
A conditioning program provides the potentail for increased performance but increased performance will only be realized when time is spent on the sports skills practice.
Agonist - antagonist action is a balancing act - that is why quad/hamstring ratio is looked at in stablizing the knee.
Brett
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Question
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Randy Hauer RKC: February 26 2006
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Questions for the sports performance experts
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Rate of force development in many athletic motions is so specific that resistance training for those specific motions yields limited, diminishing and sometimes negative returns. For example, studies have shown that practice swinging heavier bats (whether for training purposes or on deck in the warm up circle)actually retards competition bat speed (as measured by instrumentation) despite the perceptions of the batter that the competition bat feels lighter and faster.
I have been running into more and more information lately that focuses on the weight training of the antagonist/decelerative motion to the sports specific motion. The theory, apparently, is that the stronger the decelerative muscles, the freer the accelerative ones will be to express power.
My questions are: 1)If the accelerative rate of force development can be negatively effected by resistance training, why wouldn't the decelerative chain likewise be negatively effected by resistance training since braking motions are sports specific, too? 2)Are there any studies that show training the decelerative chains to be effective at increasing power in the sports specific motion: ie. Pitching/throwing, putting the shot, bat swing, discus throw?
Thanks,
Randy
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Answer
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BJones RKC: February 27 2006
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Randy,
The proof is in the pudding - your athletes are performing better - and/if they are getting injured less - you are headed the right direction.
Vern Gambetta talked about this years ago when I saw him speak - try - if it works - keep it - if it doesn't throw away until a situation appears where it may work - try - etc...
You are right to keep reading, trying and evaluating -
Brett
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Question
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Randy Hauer RKC: February 26 2006
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Questions for the sports performance experts
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Rate of force development in many athletic motions is so specific that resistance training for those specific motions yields limited, diminishing and sometimes negative returns. For example, studies have shown that practice swinging heavier bats (whether for training purposes or on deck in the warm up circle)actually retards competition bat speed (as measured by instrumentation) despite the perceptions of the batter that the competition bat feels lighter and faster.
I have been running into more and more information lately that focuses on the weight training of the antagonist/decelerative motion to the sports specific motion. The theory, apparently, is that the stronger the decelerative muscles, the freer the accelerative ones will be to express power.
My questions are: 1)If the accelerative rate of force development can be negatively effected by resistance training, why wouldn't the decelerative chain likewise be negatively effected by resistance training since braking motions are sports specific, too? 2)Are there any studies that show training the decelerative chains to be effective at increasing power in the sports specific motion: ie. Pitching/throwing, putting the shot, bat swing, discus throw?
Thanks,
Randy
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Answer
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BJones RKC: February 26 2006
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The quad/hamstring ratio example was a rehabish based example of the agonist/antagonist relationship and not something that I spend time on trying to define the Nth degree.
Don't spend time getting caught up in the perfect or exact anything - train, get stronger, practice your sport etc...
Simple is best.
Brett
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Question
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cannavaro: February 26 2006
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Thoughts on 'Ballistics or Baloney?' article?
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By barry Ross (strength articles).
I would be interested to know what people think of this idea as it seems to go against the SAID principle somewhat and is very interesting...
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Answer
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BJones RKC: February 27 2006
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up to 6x your BW in a fraction of a second - that is sprinting...
It does depend on the individual weaknesses. But the rate of force production during a sprint is far beyond what can be achieved in a weighted environment.
The cycling of the feet and driving off of the ground is hard to duplicate.
During running you take 6 times your bodyweight up the leg - meaning a 200 pound athlete will take 1200 pounds of force with every foot strike. Not really possible to duplicate this force in a weighted environment in the split second during which the foot in contact with the ground. Plyos can bridge the gap but need to be implemented carefully.
Brett
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Question
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cannavaro: February 26 2006
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Thoughts on 'Ballistics or Baloney?' article?
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By barry Ross (strength articles).
I would be interested to know what people think of this idea as it seems to go against the SAID principle somewhat and is very interesting...
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Answer
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BJones RKC: February 26 2006
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I don't read it as just using the sport to improve performance - the article talks about force production - read strength - being the limiting factor in speed - the amount of force you can put against the ground to propel yourself forward - this happens at a rate that cannot be reproduced in a weight training environment.
Therefore - increase max strength (deadlift) and learn to use it through plyos and sport practice.
Sometimes simple is best.
Brett
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Question
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Shawn M: February 26 2006
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Better Snaches since I STOPPED doing swings....
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(Like Rif, lol) I HATE two handed swings...they feel like they totally jam me up. So I subed double KB highpulls instead. Now after a month of highpulls the goove on my snatches is closer to my body but it is stronger. It seemed like all the swings got me projecting the bell out and away from me and then redirecting it back and up. Since working on the highpulls I have more of a feeling of going UP and using more trap...more like a barbell lift.
Just focusing only on snathes and high pulls for a few weeks feels really good.
Do any GS guys do any swings, or are swings a whole other animal that might not be directly needed for KB snatches?
Thanks for any thoughts.
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Answer
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BJones RKC: February 27 2006
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Two armed swings are pretty tough for people broad across the chest and shoulders - best to go with one arm swings or DARC swings.
Sounds like you found your own solution - The more vertical trajectory for the snatch is a good way to go.
Brett
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Question
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capoeirista: February 27 2006
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I think this guy makes some very valid points
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hope this link works, but this answers a lot of my novice questions regarding kettlebells. I had to look into this sort of thing because after feeling a little cheated after buying a few of pavels books, I wanted to see if kettlebells had anything to offer that normal resistance training can't. my opinion now is that the answer is a resounding "NO!"
http://ejmas.com/pt/ptart_brennan_0103.htm
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Answer
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BJones RKC: February 27 2006
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This article has been dicussed here many times and is basically laughable.
Scottish or russian (the techniques and KB design used in the RKC are russian in origin - never has been claimed to be the only source).
Try to train deacceleration by swinging a barbell back between your legs.
the thick handle and off-set center of gravity and the ablility to pass it easily hand to hand make the KB a very different tool with many benefits.
But if you don't like them - don't use them - there are many ways to accomplish your goals - but I would suggest a session with an RKC to get some face to face answers to your questions.
Brett
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Question
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viper: February 27 2006
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Attn:Brett Jones
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Hi Brett, you've obviously got some pretty impressive accompilshments to your name-bent the Red Nail etc. 900 lb tire flip, 370lb stone lift if I'm not mistaken.
Can you tell me how you manage to train so many things at one time? Do you for example cycle your powerlifts and kebells seperately or are they integrated together. If they are what would your program look like. If for example you wanted to train pistols, snatches, presses and deadlifts what would your prgram look like-sets, volume frequency etc.
Thanks
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Answer
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BJones RKC: February 27 2006
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Thank you.
The accomplishments came over time and with a good deal of specialization for the RED nail.
So I didn't train for all of these things at once - but didn't change my training all that much either - except for the red nail.
The strongman work was the result of KBs + DL - and having a lot of fun doing the events.
BTW - it was a 360# stone ;)
So if the routine was pistols, snatches, presses and DL - i would probably:
Pull-ups
Pistols
Presses
Deadlift
all for 2-3 sets of 3-5 reps using a linear cycle or wave type cycle.
Snatches (i'll assume for reps here)
3-5 sets of 50-85% of your max reps - see some of the GS info but keep this volume fairly low if your DL is getting heavy.
Hope that helps
Brett
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Question
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viper: February 27 2006
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Attn:Brett Jones
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Hi Brett, you've obviously got some pretty impressive accompilshments to your name-bent the Red Nail etc. 900 lb tire flip, 370lb stone lift if I'm not mistaken.
Can you tell me how you manage to train so many things at one time? Do you for example cycle your powerlifts and kebells seperately or are they integrated together. If they are what would your program look like. If for example you wanted to train pistols, snatches, presses and deadlifts what would your prgram look like-sets, volume frequency etc.
Thanks
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Answer
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BJones RKC: February 28 2006
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viper,
3-5 days a week - depending on recovery and other activities.
For bending find what works for you - I would not concider myself to have "long" limbs but not short either - you can certainly switch styles for the best advantage.
Brett
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