Direkt zum Hauptbereich

Rites of Passage

After we've built up some decent strength levels, it's time to get back in shape endurance-wise. So today, Chris and I started going through the RKC rites of passage, which basically consist of heavy cleans & presses, swings and snatches.

As a warmup, we did three rounds of light thaiboxing sparring. My Gymboss is out of batteries so I'm using my Everlast timer. That damn thing beeps 20 seconds before the round is over, so we stopped 20 seconds early in the first round. After 20 seconds it beeps again, to indicate the round is actually over - we took that as the beginning of the new round and did 3min 40 sec on the second one. All pretty confusing.

After warmup up properly, we grasped the kettlebells and went down to business. For us, monday is the heavy day, so it's 5 ladders of 5 rungs for the clean & press. I did the whole thing with 2x20kg, Chris did it with 2x16kg. 5 ladders of 5 rungs means a total of 75 repetitions - this does smoke the shoulders.

Afterwards, we did swings for 5 minutes. Although Pavel proposes rolling two six-sided dice, I don't really like that idea. For me, doing the same amount of time in every workout makes sense in that it's easier to distinguish between light, heavy and moderate days if you base your days on that week's max.

  • The original routine has you do "Hard swings: as many as you can do in the allotted time" on your all-out day. That was today.
  • On the moderate day, it has you do "moderate swings: 70-80% of what you could do in the allotted time if you went all-out". For us, that'll be saturday.
  • On the light day, it's "easy snatches: 50-60% of what you could do in the allotted time if you went all-out". In our case, that'll be wednesday - where we'll be trading the clean & press for the big three (squat, deadlift, bench press), which we'll do in a holistic way. I'll elaborate on that coming wednesday.
Now, as there's some percentages involved, you might understand my objections to actually rolling dice.

Anyhow, in our 5-minute frame, I did 80 swings with a 20kg 'bell. Now that's not exactly something to be proud of, I guess I really messed things up with bad time management. Next time, I'll set my Gymboss to 1-minute intervals and do it like this:
  1. Do 20 swings as fast as possible
  2. Rest for the remaining part of the minute
  3. Repeat
That'll buy me 100 swings, 20 per minute. While still not enough, I think it's a good place to start.

Soon as I come home, I'll post the respective clips.

So long,

take care

Kommentare

Beliebte Posts aus diesem Blog

Happy new year

I wish you all a happy new year. Photo by camera slayer, found on flickr.org For me, the year won't start particularily good, I guess. On january 7th, the doc will put my foot into plaster again. This time, it's 4 weeks. After that, we shall see further. Now on the one hand, this is significantly screwed up. Gone are my plans of doing a max strength program to begin the year. Also, as a professional trainer, not being mobile at the beginning of the year means a serious handicap to my marketing actions. Novembet through February are, after all, the best months for any sports school, finance-wise. Also, I need to make up for all the losses my second studio has produced over the last year anyways. Instead of recovering financially, I'll now have to pay an instructor to teach my classes. Great. Not to mention all my plans of offering more classes at my Dojo. They're most definately put on a halt at the moment. As you can see, from a business point of view, my situation is s...

Thoughts on S&C: Assess, don't guess - Athletics @ Shinergy[base] Vienna

  Disclaimer: This one's going to be a bit lengthy, so I tried to include as many videos as possible to keep things fresh.  Since December, 2014, I'm in charge of the athletics class we run at the Shinergy[base] here in Vienna. In a nutshell, the athletics class is pretty much a functional strength class for small groups. In contrast to other systems out there (which all have their benefits in their own sense), out athletics class follows a simple periodization and is preceded by an individual assessment of each athlete. Our assessment usually doesn't take as long as, say, a full [FMS] , but then again, we screen for the selection of exercises we're actually planning on employing in the current program. This means that, although it might be beneficial for general health or long-term improvement of a functional movement base, there is no pressing need to screen for overhead competency if the plan calls for a horizontal upper body push. We can ḱeep our initial screens...

PUT Opole Open 2015, Part I

So over the next couple days I'll post the videos of our fights at the Opole Open 2015. I have to say, the [PUT] people really did a good job on organising the event, and while international participation was a bit lower than usual, the level of competition was awesome. What I like most is the non-dogmatic approach these guys take. Most schools offer both Taekwondo and Kickboxing, some also do other styles such as MMA or even Krav Maga. As long as they adhere to the rules, everyone's welcome to fight. Contrast this with the rivalry and bad blood that dominates the martial arts world here in Austria. For example, I've once witnessed all participants of the [WKF] being barred from entrance to the [OEBFK] national championships due to inter-federation rivalry. Needless to say, the level of competition suffers from stuff like that. Now you could argue that the situation in Poland is different in that there's no competing federations from the same style involved. ...