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DARREN_D's Photo DARREN_D Posts: 1,679
5/31/08 9:22 A

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That's great stuff Liz, emoticon It's fine that your swing is a little lower. I usually do them so they are in-line with my face, or so that my arm is parallel to the ground if going for timed reps; if not, have fun going high.

Most important is that your hams and butt are loaded and are doing the work the of the swing; if that's in order and you feel powerful through there, there's not too much to worry about emoticon Again, great job!!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/31/08 8:10 A

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Hi! I just did the 6 minute test again (for swings). I originally had 40 last time for my all-out minute (24 cadence) and today I did 45! So my new cadence is 27. I was really surprised to see it increase that much in such a short time (so much so that I wonder if I miscounted...), and since 24 seemed like PLENTY for the 36 second cadence practices. I'm interested to see how it goes this week increasing my cadence to 27. When I am swinging for time, my swings are a little lower... is that ok?

Edited by: -H0LY-Y0GA- at: 5/31/2008 (08:10)

"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

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DARREN_D's Photo DARREN_D Posts: 1,679
5/23/08 9:18 P

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emoticon That's funny. Pavel has a saying in some of his KB books, 'Jane Fonda called; she wants her workout back!' Kinda sums it all up, eh? They ARE totally addictive, and showing restraint is a difficult thing.

I liked your blog and put a couple of comments there. I think it's really great. Really interested in reading how this works out for you, as I think you have a really nice balance between a DVD and cadence work that will be a great one-two punch, I reckon.

And great job on the swings!!!! Keep it up, girl!!!! To say that you're on fire isn't enough. You're doing great!!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/23/08 9:12 A

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Thanks, Darren!! I posted a blog entry on my page listing the specific exercises, but basically I plan to use my Iron Core DVDs twice a week and then do cadence practice two days a week (one day each of swings and snatches). I will say that realistically, I will probably want to do both swings and snatches with the cadence on each of those days. You warned me about this early on and now I know for sure - KBs are addictive! I finished my workout just a little while ago and today's workout didn't include snatches - it is all I can do to show enough restraint NOT to go do some snatches today! I don't want to overdo so I am going to try to hold off until tomorrow. My dumbbells are very lonely. I think they have started a support group....


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

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DARREN_D's Photo DARREN_D Posts: 1,679
5/23/08 1:34 A

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What do I think of that??? I think you're AWESOME!!!!

That sounds like a great idea, Liz!! And way to go on those numbers!!! Espeically after all the yard work.

I like you idea about the schedule. I'd like to see more of what you have in mind, as I wanna make sure you get your presses (or grinds) in to help with overall strength; but I think you've got a great idea to keep you cycling and varying the intensity each day.

If you want, I've posted two different KB workouts as blogs on my page, the second including my VO2. It might give some ideas, but go by what you wantever you like. Let us know what you're planning, as it helps everyone, and I'd like to see, too--maybe use some of your ideas :)

Who'd have thought you'd be making a plan like this 3 months ago?!!! You're so amazing emoticon emoticon These are for you; and way to go kicking butt on the tour across Russia!!!! emoticon

Like I say, keep us posted on what you're thinking of, but I think you've got a great base to start from!

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/22/08 9:15 P

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I did my snatch test today! I wasn't going to do any KBs since my arms were tired from lots of yard work (that weedwhacker really works the forearms!). Then, Blue Radley was calling and I just couldn't resist. Here it is:
Left - 12
Right - 13
Left - 14
Right - 15
left - 16
Right - 30 (so 18 is my 60% cadence)
+20 left to even up

So, my all out minute was 30 snatches. I am pretty pleased with that considering the fatigue in my arms before I even started. Now I'm going to go back and read lots of your past posts Darren and see about the best way to improve - for now I'm thinking I might make up a plan for 4 days a week of KB training: one heavy day, one medium day and then one each of just snatch or swing cadence practice.
What do you think of that?


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/21/08 5:35 A

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Hey all, Liz got me thinking about how to explain why cycling, cadence workouts work better in some cases than going to max. Like I mentioned before, it was new for me, too, and have only come around because of the results, not just because it sounds like a nice theory. I really do hope others find the same thing. Anyway, here's one explanation.

When we go all out, maxing out all the time, our muscles fill with lactic acid, which is the burn we feel. Every time we work out, if we go for this burn, it starts earlier and earlier. The build up of the lactic acid never fully leaves the muscles, and they quit, not because they're been worked to their max, but because they glycogen cycle have been tapped out. The muscles still have a long way to go before they are ready to quit!

What happens, though, is that we go through the pain, which means, without energy to the muscles, they give out, sometimes unexpectedly in the middle of workouts or are weakened. This is when tendons and joints have to take the brunt of the load, which then leaves the door open for injury. In the end, the body is filled with rigamortise and we are too sore to workout, get frustrated with lack of progress, and/or burn out.

With the intensity cycling, and VO2 training, we work at getting our cardio system to replenish gylcogen reserves much more effeciently, getting the heart to take on a great load, but with less stress on it and the body. Muscles are able to work harder, longer, because the lactic build up is cleared before it causes any premature problems that might inhibit our progress and gains. This is also the principle with working with ladders--you can more of a pump because your lifting more kgs of metal; that translates to stronger muscles with more endurance.

As a result, we can exercise almost everyday, depending on our training habits, and in the end, we are able to increase the total load over a longer period of time, which translates in a very efficient and smart way of retooling the body to be what we want it to be, for whatever reason.

The more we use these types of systems, the more intune we get with our bodies, as we notice when and how our bodies adapt to new stresses we place on it during training, and how it adapts to them. We learn when to push and when to hold back for the greater good of what we are aiming to achieve long term. And, we leave our time on the mat feeling refreshed, energized, and ready to take on the world, rather than feeling like we want to stay in bed for 3 days--what's the point of that?? Life's too short as it is; this way we can make the most out of training experience and get out there and show the world what we're made of.

Just a thought or two. Have a great day all!!! emoticon

Edited by: DARREN_D at: 5/22/2008 (08:41)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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DARREN_D's Photo DARREN_D Posts: 1,679
5/20/08 10:20 P

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Done!!! Your wish is my command emoticon was keeping it free for other things on this thread, such as writing on the bathroom wall. Great point, and it'll always be here. and ya, I know she rocks!!! My smart move to marry her emoticon emoticon Gotta say, it was amazing to watch her last night. My favourite part of training is watching her get all excited about doing something she never thought possible! I guess that's why we're all here. Have a great night!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/20/08 9:47 P

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Great info once again - and Sid is amazing by the way swinging that 24 kg! (of course you already knew that). While you are doing your facelifting for the team pages - are there enough stickies for this thread to have one? We are keeping it at the top right now but it drifts down and I forget (or avoid thinking about!) it sometimes....


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/20/08 8:18 P

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Trust me Liz, I know what you mean on all accounts!!!

I used to go all out, all the time, every time, and I burnt myself out in the process before real, sustainable goals could be reached. I know that this type of training is heady, and very unusual, but if you look at the numbers, just on swings, I've increased to over 100 swings within the 12 minute mark, while never going all out, and never going to failure. I am stronger, lighter, and more explosive, with more energy and never exhausting myself--all things that are so important for sustainable goals. And this is just one example; by cycling intensity and following these training ideas, everything has improved!!!

I train 2 hour sessions of aikido 3-4 times per week, and now get through them much easier, and my technique is much stronger, faster and more dynamic, and I no longer feel like I have to get to the point of throwing up to make progress. We have this idea that pain is gain, but why??? How can that be fun?? If the martial arts have shown me anything it's that there's always an easier, more efficient way about going about things that helps protect you and your opponent. Progress is cyclic, not debilitating.

Sid can tell you the same thing. Before, she would train and train to the point where she wouldn't be able to walk due to over-training injuries to her knees and ankles to the point where standing was painful enough to kill the very idea of training--very frustrating. Now she's able to swing my 24kg!!!! This stuff is amazing!!! After our post-workout run last night, we were both talking about this, and still can't believe it's from KBs and the principles behind them. But it is!!!!

I'm sooo happy you got the gymboss. We ordered two online last night, as the stopwatch I had gotten was more money and didn't really do the trick (took it back today). For those that don't have a gymboss, I put an online cadence timer on the daily chat and gymboss rules threads, and you can program it for the 32 seconds, if you program it so that you have 30 seconds on, and two seconds programmed as rest. Then it will count the rounds for you without having any guess work. That way, if you're working out alone, as we do sometimes, everyone can make it work!!

Again, about the math, I know it's tricky, and as you say, it's difficult to know how exactly to go about things; but, for that very reason, by giving it a shot, you now know much more than you did a day ago, and I'd say you did a fantastic job!!! Your numbers seem really great. And again, by you doing the challenge, you've got something now that others don't, while at the same time giving them confidence to maybe give something new like this a shot.

I don't mean to rant here, but the basic thing is that everyone's body and needs are different. One size does not fit all. The April and May challenges give us the power to customize our workouts so that we can all progress on our own terms, in the ways that we need it the most!!!! What works for me, may not work for you in terms of volume or weight, and vice versa; but we can all still train together in a way that's right for where we are and do it together via these principles!!! What cd be better??? Top athletes all over the world use these techniques; why should we be excluding ourselves from using tools to reach our own greatest potential??? Nothing is written in stone!

Way to go Liz!!! Love the fact that you're trying new things and giving them a shot. Think it's awesome!!! You definitely need to treat yourself tonight!!! You did an amazing job. And if there's any other thoughts, please voice them, because you're giving others a chance to sort out their own feelings and ideas about these things, and as a result, maybe we can get more involved. Cheers, Darren emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/20/08 7:26 P

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Thanks for the encouragement, Darren! I have to say that the hold up for me was definitely not being able to figure out how to time it (besides the whole math intimidation factor!!). I don't have another person to time it for me so really needed the timer - another shout-out for the Gymboss!

The other thing is wrapping my mind around the idea that I shouldn't go "all-out" with each workout. I'll try to stick to the plan on this and see what happens!


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/20/08 6:01 P

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emoticon emoticon emoticon

24 IS you cadence for now. Stick to it at least one work out per week and see how you feel. Do as many rounds as you can in good form. Great job on the swings!!!

Remember, 32 seconds left, rest 32 seconds, 32 seconds right, and repeat, always repeat ;)

To be honest, I find it really that I'm in much better condition after only 2 weeks. I hope you find the same thing. Great job, and if you have any other questions or findings, be sure to post!!!!

NOW, we need to get everyone else into gear!!!! The month is almost over and so far I count only 3 people who have posted on this. How can I come up with monthly challenges that will help people customize and optimize their training if they don't do it? At least try it once, then you have the choice, not before!!! The better condition you're in, the better your results will be and this is an optimal tool for achieving that goal. Have a great day/evening everyone, Darren emoticon

Way to go Lilz emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/20/08 5:14 P

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I finally did it! I did swings - don't feel ready to do snatches for the test yet. Maybe next week.

Anyway, here's how it went (I started with 20 swings kind of randomly, rested 15-20 seconds, then switched, trying to increase by one each time for the first 5 minutes):
L 20
R 21
L 22
R 23
L 24
R 40 (all out)
L 18 to even it up, then 10 double swings just for fun :).

So, I guess that makes my cadence 60% of 40, which is 24, right???


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/20/08 6:12 A

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Hey Liz, no worries at all. For the initial test, go at an easy pace for a minute on each hand, and increase the numbers slowly. You can take a 10-15 second break before the end of each minute, so go for say 45-50 seconds; then start up again at the beginning of the next minute. Go by feel; if you don't need that much of a rest, don't take one. You want to get your heart rate banging away on this and find out where your lactic overload point is, so that you can improve performance and conditioning.

I used my HRM to gage my increments from one HR zone to the next; but like I say, if you don't have one, it's no problem; go by how your body feels so that you can get the max results.

The 36 seconds on/off is only for the cadence AFTER the test has been complete and to be included into your regular workouts as listed below. Again, will help you with all of that to make sure there are no worries:)

For the last minute (minute 6), remember to go all out--right to the end of the minute; no stopping short here, otherwise you're VO2 won't work out:)

Sounds like our degrees were a bit similar, so truly, no problem whatsoever. When I say I understand your feelings about the math thing, trust me, I truly understand!!

This kind of training is pretty heady, but far superior to doing the typical 3 sets of 8-10, and once you have it down, you'll be unstoppable!!!

Good luck, Liz. And again, if you have any other questions, feel free to post away!!! Cheers, Darren

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/19/08 8:45 P

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OK, I think I am going to finally do this - with my snazzy new timer. Anyway, you'll have to forgive my lack of understanding here, but I do have a question: For the first 5 minutes of the initial test - am I working 36 seconds and resting 36 seconds or just working at an easy-ish level throughout each minute? Or something else? I get how to incorporate it into the training with the 36 second work and rest times, but just not sure how it works during the test. Thanks - I was a philosophy and religion major, so sometimes get hung up on logistics (especially when MATH is involved!!). Thanks!

I worked hard today so it may be a bad idea to do my initial test tomorrow -- I'll see how I feel in the morning.

Peace, Liz


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/18/08 7:38 A

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Today marked the second time doing the regular VO2 training, and I can't believe how much it has helped. I'm considering doing it twice a week, but always best to start of slow with these things. Have noticed great differences in running and training sessions. Hope others who have quietly given it a shot are noticing similar benefits!!!

Enjoy your Sundays!!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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DARREN_D's Photo DARREN_D Posts: 1,679
5/11/08 10:56 A

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Did my first official day of VO2 challenge today, and it was a lot of fun. My grip needs work, as on the last two rounds, found my hands giving way. Thought they'd be stronger from swings and aikido, but I think I'll get used to it.

All in all, it went well, and am really amped about adding it to my routine, which I've decided to revamp a little, as I was missing on days I was coming home late and feeling a bit stressed about it; so, rather than feel that way, gonna make the changes this way and see how things go. Did 12 rounds today, and still felt strong with the cardio in in ability to float the bell to the top, which was really neat. Found that the cadence is also helping with form, especially with the snap at the top to help the bell fall correctly without damaging the hands:D

Hope all get a chance to add this to their routines, at least one day a week, as I think it's well worth the benefits. Cheers all!!! Hope you all had a great weekend!!! :D

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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DARREN_D's Photo DARREN_D Posts: 1,679
5/10/08 8:11 A

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Ok, got my VO2 cadence today at at 15. Here's how it went down:

minute 1: left: 12
minute 2: right: 15
minute 3: left: 16
minute 4: right: 17
minute 5: left: 18
minute 6: right 25 (all out)

Evened up with 11 snatches on the left side.

Felt really good. Only had a bit of grip problems on the last set; otherwise, might have had a few more in there.

No worries, as it's best to start of easy and build up.

Really excited. I'll add a very detailed blog, like I did before, on how to do them, after you have your cadence.

Cheers all!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/9/08 11:11 P

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Awesome big D and I will too. I am loving challenges and new stuff lately :) thanks

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/9/08 10:17 P

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No worries, dude. Nope, doesn't matter if you do them one handed or two--especially starting out! Just go with what you can, and after progressing a bit, you can challenge yourself with something new!!!

Great stuff!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/9/08 2:30 P

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OK and one question on the swings I noticed some were doing single hand but does it matter if they are one or two handed?

Yeah i do love the new toy and the best part is it was cheeeep (like me haha)

I will keep you up to date on the rounds and thanks again for everything Darren.

Gar

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/9/08 1:57 P

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Yes, definitely hold back on the snatches. Swings are one of my all time favourites, and find they work so well. You'll have no probs whatsoever!!!

Great pics, too. Gotta love the new toys!!! emoticon

Let us know how the rounds go when you start. I'll be a great way to track progress. Cheers, D emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/9/08 1:32 P

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HI D!

Yes thanks for the help I will do that and let you know how it goes. Gonna hang back on the snatches for now, I agree with Sid it may not be quite safe at this weight at this time. but as I make the kettleball lighter then swing into those.

Adding some pics of myself in the profile shortly my old dig camera pooped out so finalyl got one today. So Thanks for your aweosme help you are a lifesaver.

Cheers!

G. emoticon

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/9/08 12:10 P

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Hey dude, So 60% of your all out effort at 20 would be 12 swings. Sooooo,

Set yourself up like I posted for Sid down below:

12 swings every 36 seconds. Work up to as many rounds as you feel you can do in good form. Try and start out with 5 rounds or so and see how you feel. DON'T rush the 12 reps; use the whole time to do them, if possible, although it's hard to control with swings a bit, simply because of the movement.

Give it a shot and see how you make out. Let us know, and we'll work it in to a proper schedule for you to cycle during the week. Remember that form is everything, so don't overdue it.

Again, fantastic job, mate!!! emoticon You're well on your way!!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/8/08 1:01 P

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Hey Darren

My first Vo2 test single arm swings

1st min. (L) 10
2nd min. (R) 14
3rd min. (L) 13
4th min. (R) 14
5th min, (L) 18
6th all out 20

good place to start i suppose not someplace i'd like to stay. btw swinging 25 lbs. Boy am I glad I dropped back from 30 lbs. BTW heart rate was up at 87% at the end.

Thanks,
Gar emoticon

Edited by: K8JCR560 at: 5/8/2008 (13:20)
Keep on swinging those KB's, because they won't swing themselves :)





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SIDSPARK's Photo SIDSPARK Posts: 3,770
5/8/08 7:04 A

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Plan to succeed. If you really want to win, you have to have a plan and stick to it. You also have to be able to adapt your plan and keep it dynamic. Gotta have a PLAN.


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K8JCR560's Photo K8JCR560 Posts: 285
5/7/08 8:39 P

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NO, you must use a sundial!!!!! Ya matie, sounds good!!!!

ROFLOL Okay, Okay, silly question I confess it haha okay thanks for the good laugh!

Gar

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/7/08 6:26 P

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NO, you must use a sundial!!!!! emoticon emoticon Ya matie, sounds good!!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/7/08 12:24 P

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Hi Darren I see the difference now that you pointed it out :) This is awesome I will give that a go. BTW what's the best way to time stopwatch okay?

Thanks again!!

Gar

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/7/08 11:03 A

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Hey Gary, Great question!!! Ya, it's like a ladder, but only for the test. You build up your heart rate over the first five minutes without cooking yourself too much, but just enough so that you're maxed out for the last minute where you go all out!!! emoticon

Once you have that number and you figure out your 60%, you stick to that for rounds of 36 seconds on/36 second off, starting off like on the chart I posted earlier in this thread.

Sounds like fun eh??!!! And ya, add the numbers to the Team Goals, definitely. If you have any more questions, be sure to ask!!! Cheers, Darren emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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K8JCR560's Photo K8JCR560 Posts: 285
5/7/08 9:49 A

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Hey Darren

I was going over the numbers you posted. That sounds like doing ladders. Is that correct? I was just wondering. I gotta try this too. It sonds like it would keep things interesting with a dialy challenge.

Thanks!!!

Gary

Keep on swinging those KB's, because they won't swing themselves :)





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K8JCR560's Photo K8JCR560 Posts: 285
5/7/08 9:45 A

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Wow Sid you hammered it! Way ta Go!!! Ya Gotta love those snatches! whatever doesn't kill you will only make you stronger!!

Gar emoticon

Edited by: K8JCR560 at: 5/7/2008 (09:44)
Keep on swinging those KB's, because they won't swing themselves :)





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K8JCR560's Photo K8JCR560 Posts: 285
5/7/08 9:44 A

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Hey D

I chekced otu the cert video. Vey inspiring! I will think of that when I am doing snatches! Thanks man!!

Keep on swinging those KB's, because they won't swing themselves :)





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DARREN_D's Photo DARREN_D Posts: 1,679
5/5/08 1:55 P

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Way to go Sid!!!!! You did such a great job. Was really proud of you doing snatches tonight!!!

I will be posting mine tomorrow; hope everyone else gets a chance to do the same!!!

Here's a video of others doing the test at an RKC cirt. Enjoy!!!

video.google.com/videoplay?docid=871
31
78421778214202&ei=P7AfSJyvJI7CqAOYlaR>y7AQ&hl=en


Best, D emoticon


Edited by: DARREN_D at: 5/5/2008 (21:22)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SIDSPARK's Photo SIDSPARK Posts: 3,770
5/5/08 1:17 P

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Did the Challenge again today, but this time for SNATCHES with my new 8kg KB.

1 min: Right side 7 snatches
2 min: Left side 10 snatches
3 min: Right side 13 snatches
4 min: Left side 14 snatches
5 min: Right side 20 snatches
6 min: Left side 24 snatches ALL OUT EFFORT
7 min: even out the Right side with 8 snatches

So, this means that my cadence is 14 snatches in 32 seconds, with 32 seconds break between sets.

It was a tough challenge, much harder than the swings! Serious FUN!!!

Sid

Plan to succeed. If you really want to win, you have to have a plan and stick to it. You also have to be able to adapt your plan and keep it dynamic. Gotta have a PLAN.


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SIDSPARK's Photo SIDSPARK Posts: 3,770
5/4/08 9:52 A

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I gotta say it was great! Tough but so Hardcore and fun! I will do it again tomorrow but with snatches this time! I can't wait! Great challenge honey!!!

I usually do my swings in sets of 20, so I started with that and just added one each time for the first five minutes. The sixth minute I went all out and did 40 with my 12kg KB, single handed, which I haven't done in a month since being so sick. I am glad I could still do them single handed after 3 weeks off and losing so much time/strength.

If I can do it, all of you can too!

GO FOR IT!

Sid emoticon

PS I posted some pics of myself doing the VO2 MAX Challenge!

Edited by: SIDSPARK at: 5/4/2008 (09:51)
Plan to succeed. If you really want to win, you have to have a plan and stick to it. You also have to be able to adapt your plan and keep it dynamic. Gotta have a PLAN.


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DARREN_D's Photo DARREN_D Posts: 1,679
5/4/08 1:21 A

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Ok, here's an example of phase I of the VO2 test that Sid did swinging her 12Kg today.

Minute 1: (right) 20
Minute 2: (left) 21
Minute 3: (right) 22
Minute 4: (left) 23
Minute 5: (right) 24
Minute 6: (left) 40!
She then evened out the numbers on the left side to keep the workout even, AFTER she caught her breath for a minute! Fantastic job, though. So proud of my girl!!
emoticon

During the first 5 minutes, she went till about 45-50 seconds, then recovered a bit until the beginning of the next minute. Your choice if you want to go through the whole thing, or pause a bit before the beginning of the next minute:)

So, 40 was her max number going all out in the 6th minute.

After multiplying the 40 reps by 60%, we got the number 24 reps to be her VO2 cadence.

Soooo, on her next swing day, she will start with a limit of 5 or 6 Rounds, depending on how she feels. She will have to maintain 24 reps every 36 seconds, which will look something like this:

Round 1:
36 sec (left: 24 reps)/36 sec of rest
36 sec (right: 24 reps)/36 sec of rest

Round 2:
36 sec (left: 24 reps)/36 sec of rest
36 sec (right: 24 reps)/36 sec of rest

Round 3:
36 sec (left: 24 reps)/36 sec of rest
36 sec (right: 24 reps)/36 sec of rest

Round 4:
36 sec (left: 24 reps)/36 sec of rest
36 sec (right: 24 reps)/36 sec of rest

Round 5:
36 sec (left: 24 reps)/36 sec of rest
36 sec (right: 24 reps)/36 sec of rest DONE!

She'll do this at least one of her swing days, probably 2, and we'll adjust the number of Round, either increasing or decreasing them as need for her intensity cycle and hitting her zone.

N.B. It is very important NOT to rush through your 36 seconds of work in order to have more time to rest!!! This is not that kind of test. Gage yourself to finish each Rounds on the alloted time for reps and rest:)

That's it!!! She's all set! If you have any questions, be sure to ask. As always, feel free to give me a shout after you do your test, and I'll help ya figure things out from there if you're not sure. Good luck everyone!!!!! emoticon

Edited by: DARREN_D at: 5/4/2008 (10:12)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SASSYCHRIS1952's Photo SASSYCHRIS1952 Posts: 1,839
5/3/08 6:46 A

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Oooh, what WAS I thinking! It's been awhile since I've been in school-----uh, yeah! THAT'S it! emoticon
Well, it's almost 6:45 am, there's no time like the present, so I'm gonna get started!
I'll keep you posted, have a good day!


CHRIS

Many of life's failures are people who did not realize how close they were to success when they gave up.
Thomas A. Edison


I may not win any marathons or races, but I WILL make it to the finish line.

I have replaced saying "I can't" with "I'll TRY".

Rome wasn't built in a day, but it CAN be built.

Twitter@chrisgeorgiade1



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DARREN_D's Photo DARREN_D Posts: 1,679
5/2/08 10:53 P

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emoticon 1 and 1 is 11, silly, not 2 emoticon

Glad it made a bit more sense! Have a great night emoticon emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SASSYCHRIS1952's Photo SASSYCHRIS1952 Posts: 1,839
5/2/08 10:17 P

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1 + 1 = uh.....2! emoticon How'd I do? emoticon
I think I got the hang of it, your last post made it clearer.
I'll start in the morning, I'm turning in emoticon
Have a good one!
Chris

CHRIS

Many of life's failures are people who did not realize how close they were to success when they gave up.
Thomas A. Edison


I may not win any marathons or races, but I WILL make it to the finish line.

I have replaced saying "I can't" with "I'll TRY".

Rome wasn't built in a day, but it CAN be built.

Twitter@chrisgeorgiade1



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DARREN_D's Photo DARREN_D Posts: 1,679
5/2/08 9:56 P

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emoticon I'm not going to tell you all how many times I had to read the article before posting this challenge, but it was a lot emoticon

I went purposefully into the humanities to stay a way from math, and darn it, it found me again. emoticon

It's not as bad as all that, though. Just focus on the 6 min test, and then multiple the total reps done in the last minute by 60%, and you're all ready to go!!!

Let me know what you think


emoticon emoticon emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SASSYCHRIS1952's Photo SASSYCHRIS1952 Posts: 1,839
5/2/08 8:44 P

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Oh wow! Is it a small world or what! That is way cool! I checked the website & couldn't find any street address, I'll keep checking. Virginia Beach is very huge in area.
I cut & pasted the challenge so I can review it. Well, I just got in some brain excercises LOL!

CHRIS

Many of life's failures are people who did not realize how close they were to success when they gave up.
Thomas A. Edison


I may not win any marathons or races, but I WILL make it to the finish line.

I have replaced saying "I can't" with "I'll TRY".

Rome wasn't built in a day, but it CAN be built.

Twitter@chrisgeorgiade1



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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,430
5/2/08 1:37 P

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Note to Chris - the beachkettlebells.com guy is in Virginia Beach! I wish I were closer - it looks like he does PT and is getting ready to move to a gym setting. Cool, huh?

That said - whew! I gotta read through the challenge a couple more times. I must say Darren, you do like to challenge our brains as well as our muscles!! I was the kid who was sure I'd never need math again in my life... ;)


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
5/2/08 12:16 P

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OK, was going to put this up tomorrow, but Sid really wanted everyone to see what's in store for this month.

First off, if you're new to KBs and have not done any real work with them, I strongly recommend following the guidelines for the April Challenge, which is designed to help you learn how to cycle your intensity for each workout, stay within your limits, and get rid of a lot of typical habits usually associated with conventional strength and cardio training. This is the 21st century, and it's time we start training there emoticon If newbies want to do this, start posting under that thread, and I'll be sure to walk you through it, and stay with you; of course, others who have already done the challenge are welcome to help motivate and give advice!!

This challenge is the next piece of the puzzle. It was designed at RKC by Kenneth Jay, and the outline and details can be found here:

beachkettlebell.blogspot.com/2007/08
/w
hat-is-vo2-kettlebell-training.html


Now, although it is designed for snatches, I thought I would make it optional, just like with April: swings or snatches, your choice.

Simplified, this is what you must do first:
Find you VO2 max Cadence. As the article say, do a minimum of 6 minutes. Stay within your limits and don't go all out at the beginning--only on your last minute.

Remember that the article only provides an example, so do what you feel you can do. Here it is again if you need to view it.

1st minute: 10 reps left arm
2nd minute: 12 reps right arm
3rd minute 15 reps left arm
4th minute: 17 reps right arm
5th minute: 18 reps left arm
6th minute: 26 reps right arm (all out effort)

Be sure to balance out reps on either side after test is completed.

Whatever you final number, times it by 60%; do the same for one minute. Using the example, you'd end up with 26x60%=16 reps at an interval of 60x60%=36 seconds.

This means you would do 16 reps every 36 seconds, rest for 36 seconds ONLY, and then begin again. Don't rush your 16 reps; you must keep them at a constant 36 seconds, or you'll be wasting your time

Like before, you set your time limit--5,6, or 10 minutes, working up to 17+

Remember that each of these monthly challenges are designed to be personalized for YOU, not for spark points or to compete with others. Stay within yourself at all times.

Once you have your cadence (eg, 16rep/36sec), substitute one of your swing days with this workout for your set amount of time. If you do swings 3 times per week, include it in the first, second, or third position. If you're feeling super genki, try it twice a week, but don't be afraid to lower the minutes on the second day--remember to cycle (it's soooo important).

Increase the time after feeling comfortable with your personal cadence by a minute or so, or whatever you feel like you can do.

At the end of the month, do the VO2 max cadence test for 6 minutes again and see how you do.

You can also combine this with the swing test you did in the April challenge on another day, after you've recovered from the VO2 test (a day or two later) and see how you've improved yet again.

After this month, you'll be in a great position to start adding snatches into your routines much more effectively and easily.

Please post comments and concerns, as well as you what your VO2 max cadence you started at, as well as the KB you used here, so that we can help each other out and keep each other motivated. Use these swings or snatches totals for our tour across Russia.

This is such a revolutionary tool, and one that, like I mentioned above, lets us all function and improve according to our own levels and abilities. It's also a great way to get used to thinking about using HRMs in your workouts after this, which will be covered in a monthly challenge to come. Also, even if you do swings instead of snatches, you sd be looking at this as a learning opportunity. Although these may seem a bit complex, once you get used to the idea, it'll be second nature, and you'll have months work with cycling difference methods for different benefits, depending on what you needs are for your individual desires. What cd be better???!!!

Please read over these instructions, as well as the link provided above, and if you have any questions, please ask away. I won't be able to post my initial cadence till Tuesday, as I'm going for my April challenge on Sunday (got a bit behind with school), but feel free to put down your numbers whenever you get the chance before then, so we can get going on this one and watch all that's unwanted melt away, leaving us with stronger hearts, better overall conditioning, and hardcore bodies! Gambate everyone emoticon emoticon

Edited by: DARREN_D at: 5/2/2008 (12:33)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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