Posts: 1,679
6/9/08 8:18 A

Hey gang, two things.

First off, Liz!!!! Glad to read that you figured out a way that works for you; whatever it takes, that's what we like!!! Also glad to read that you're enjoying ETK, as you find, many of the workout tips I've mentioned, including this one, as included in this wonderful resource. When you get to that point (if you're not already, it'll be easy peasy!!!)

Second, finally put my money where my mouth was today. Since I didn't go to aikido, I thought I'd leave my workout up to the heavens and rolled an 8!

Because my max is 450 for 15 minutes, I entered the following into my calculator and had sooo much fun!!!

450x8/15x80%=192

Just loved it!!! Think I'll be using this a lot more, especially since I've been wanting to add a bit of exercise in the mornings before heading off to school (we'll wait and see) and think this wd be a fun way to wake up and start the day.

Cheers to you Liz for giving this a go. Others feel free to try it out, and if you have any questions, be sure to ask Liz

Posts: 3,770
6/9/08 7:04 A

That is a great way to do it. Takes the guess work out.

I was teasing Darren to day about not doing his own challenge, so he is about to do it right now!

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6/8/08 11:32 A

To make this even easier for myself, I went ahead and made a little list with all of the swings per minute figured out for various possible dice rolls. It was easy since I did my max. swing test at 10 minutes.

Based on 420 swings, that means 42 swings a minute at 100%. Then I just multiplied 420 for each of the other percentages below to get these totals:
80% =34 swings per minute
70% =30 swings per minute
60% =26 swings per minute

Soooo, when I decide (or roll the dice to decide) how many minutes to do, all I need to do is multiply the swings per minute times the number of minutes I'm doing that day. This was easier for me than figuring out the percentages the regular way each time (and somehow felt like less math to me!). Since I rounded up, they counts are not exact, but Pavel says close enough is fine so I am going with that.

This may be overkill on the explanation, but I figured I'd put it out there since it helped simplify for me. I always like to write out what I'm going to do on a given day so I don't get sidetracked, and this is an easy way to me to keep me on track with varying my workouts.

(I am reading ETK and really loving it, by the way!)

Posts: 3,770
6/2/08 10:59 A

No problem. I suggest retesting yourself FIRST and going with that as you max since it has been 2 months since we did those April tests. Also back then we did 5 or 6 minutes. Try for 10 minutes now that you are a SUPER KB BABE!

Sorry to add more complication to the mix

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140

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6/2/08 10:33 A

Bless you, Sidney. I think I might just be able to get this!

Posts: 3,770
6/2/08 9:16 A

OK, let me translate:

We have maybe 3 or 4 KB work out days a week as follows (or we should do). On these days we should be working at a certain percentage of our maximum ability:

1. light day 50-60% of max
2. medium day 65-75% of max
3. heavy day 80-90% of max
4. light day (optional) 50-60% of max

Your max is determined by your test--which we did in April remember.
ie: we tested how many swings or snatches we could do in a limited time.

Now, let's imagine that your test was 10 minutes, and you did 250 swings and that was your max.

OK use the dice to change up the time of your workouts:

To get the time of the work out, roll the dice. The number on the dice is the number of minutes that you will do your swings/snatches.

NEXT: we need to know how many swings to do:

1. imagine that you rolled a 7 on your light day...

2. multiply 250 (max) X 7 (dice#) [250 X 7= 1750]

3. divide that number (max X dice) by the minutes of your test (10)
thus: 1750 divided by 10 = 175

4. the result is your max (175) in 7 minutes (dice minutes)

5. so, 175 is our 100% max in 7 minutes. But it is our light day, so we need 60 % of our 7 min max.

6. to get your 60% of max: 175 multiplied by 60, divided by 100 = 105

7. THUS: 105 swings in 7 minutes would be my 60% light day workout.

THAT'S IT!!!!!


EXTRA HELP:
* change 7 for whatever number you roll on the dice
* change 10 for whatever time you use for your test (5,6, 10, 12 min)
* change 250 for whatever YOUR max swing/snatch count was on the test
* change 60 for whatever percent you are going for (60/70/80/90)

Do this course for 2 weeks. Then test yourself again and start over with the new max.

PLEASE NOTE:
Darren will be issuing a comprehension test on Friday. He is also writing a text book called "Mathematics the Kettlebell Way." Stay tuned

PS if you are still having trouble, then post your test minutes and max swing numbers and I will calculate your dice roll numbers for you. But, give it a try first cause I'm not so good at math either





Edited by: SIDSPARK at: 6/2/2008 (09:17)

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6/1/08 5:46 P

WOOH! MATH! OK, LET'S GO FOR IT!

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6/1/08 7:22 A

For those familiar with ETK, you'll know this drill for your timed swings and snatches.

Once you've got this method down, you'll be unstoppable with three different methods for taking control of your training system: general timed swings cycling the intensity for each workout; using your VO2 Cadence for getting your heart into gear; and now using a pair of dice to keep things interesting and random.

Remember, the point of these challenges is to get people to try something different to typical workout methods that lead to bordom, overtraining, or just plain silliness in an attempt to keep the body guessing with crazy routines that take forever to do.

Like the other methods, the Toss of the Dice is a personalized system that provides the maximum benefit with minimal wasted effort, which is why we chose KBs in the first place

Here's the basic idea: when you're wondering how many minutes to go for, take out a par of dice. Give them a toss, and like Mallarme, commit to what chance gives you, while staying within your intensity cycle. For example, on your medium intensity day, you roll a 7, which means you'll do around 70% of your max. On your light day, you might get lucky and roll a 3, which means 50% of your max. Don't worry about not getting in your numbers, because, as it turns out, on your max day, you rolled double sixes, which means shoulder to the wheel and go for it! Leave nothing for the devil! And because you had such an easy time of it on your other two workouts, you're sure to go for it; trust me.

Because you've already done the April Challenge you know how to test yourself for your max using swings or snatches for a predetermined amount of time, so figuring out what your number with the time derived from the dice is just a simple matter of figuring out the average (yep, you guessed it Liz, more math!)

For example, if on your test day for your regular swing limit, you went for 10 minutes and got 250 as a max. On the day you rolled a 7 for your medium intensity day, it works out that you would have to manage about 123. I got this number this way: 250x7/10=175, which would be the max number of reps for 7 minutes. Now Times this number by 70%, giving you the number 122.5; round it up, and there you have 123! Golden. No worries.

Short form: 250x7/10x70%=123 Got it?!?!

So now, on your swing or snatch days, you should have one day free to work on your timed limits; one day to work on your VO2; and one day to work on the Dice, keeping you from overtraining, while helping you become more in tune with your body and progressing that much fast. It's your choice how you want to work it.

If there's one day a week you constantly have trouble finding the energy to do a KB workout, use the the Dice as an opportunity to get it in there, without much stress. You're under no obligation to do anything else; but if you're using on your regular days, be sure to get your grinds and presses in, especially if you roll a low number!

As always, if you have any questions, be sure to post away. Remember, you're using information usually only reserved for the elite of the elite, and as far as I'm concerned, you're it!!! You're the best of the best, and together, we're gonna show everyone why that is so! Like the poem, time to get off the page and into your life! Gambate everyone!!!