My kettlebell training is nearing the end of another phase. I have one more workout left in the Enter the Kettlebell program.  This is my second time through ETK, and once again I have seen significant improvement in my kettlebell pressing ability.  I’m now able to quite confidently press the 12kg kettlebell.

Me right after my ETK Week 11 Medium day.

I estimate that by the time I complete this “Rite of Passage” portion of the ETK program,  I will have pressed the 12kg bell nearly 1,000 times on each side.  It’s an understatement to say that there is a lot of pulling (rowing, pull-ups or chin-ups) and cleaning and pressing  the kettlebell with this program, but I love it.  I feel strong pushing that kettlebell over my head.  Challenging my body and mind to do it even when I think it can’t be done is the type of challenge that I crave. Doing this program right, in my opinion, will guarantee you strength gains and improved conditioning.  It is tough.  It can be boring.  But it works.

Until now I’ve been focusing primarily on my kettlebell pressing, as it was the skill that needed the most work prior to attending an RKC weekend.  I still need to work on pressing some more, but other things have risen to the top of the list. When I finish Enter the Kettlebell, my main priority is going to be improving my kettlebell snatch technique.  Turkish Get-Ups are always on my to-do list, and I find that regular practice with them is vital, to avoid regression.  Also, it may be time for me to try some double kettlebell work.   Of course, lots and lots of swings are a priority as well.

RKC Instructors: what else am I missing?  What would you have done differently (if anything) to prepare for your RKC weekend? What’s the best way to get ready for the Grad Workout? How can I determine if my overall conditioning is good enough to get me through the weekend? I know I am not going to be ready for RKC until at least late spring, so I have time to change my training now to make a difference.  And you know I’m committed.  Or maybe I should be (committed!)

The training goes on:  moving the kettlebell, hardstyle.  Mostly swinging, cleaning and pressing the bell.  Lots and lots of times. I’m ready to tackle Enter the Kettlebell, week 10, heavy day tomorrow.  I’m thinking the 5 x 5 ladders won’t be as tough for me this week.  I’m envisioning success.

Starting to think about what will be next, too.  I probably have about 2 more weeks of ETK left.  Finishing a program is always bittersweet.  I’m not sure what my plan will be after that, other than, of course, kettlebell training.

My training was going really well.  I had completed Week 8 of Enter the Kettlebell with a 12kg bell.    (This is my second time through ETK.)  Pressing the 12kg kettlebell even once was nearly impossible for me just a few months ago, so being able to do ladders with it represents significant progress.   The last day (heavy day) of Week 8 is the first point in ETK that includes ladders of 5 x 5.  Anyone who has completed this type of workout knows it’s both physically and mentally draining.  But I successfully performed that workout.

Then, I got sick.  H1N1? Seasonal flu? A bad cold? I don’t know and it doesn’t really matter what it was, at least at this point.  I was sick.  I had a fever and a cough.  I needed rest but had to get up to teach boot camp before dawn three days a week.  I’m not complaining.  This is the life I have designed for myself and there are just going to be times like this.  You deal.  I did.  And I ended up with bronchitis.  That in itself wasn’t that bad.  Once I finally got some meds, I began to feel better.  But the end result was a fairly significant loss of strength and endurance – a setback in my training.  BOO!

Last week I began inching my way back.  A few swings, some presses.  One day I had thoughts of trying to do a 5 x 4 Clean and Press ladder but only managed 4 x 4.  I’m educated enough in the Laws of Pavel to know that going to failure won’t make me stronger.  So I didn’t push it (that hard.)  I tried some snatches, kind of a Viking Warrior Conditioning thing.  (I need to get the book and read it before I can really say I did any of it.)  The snatches went really well that day, but I was using a  much lighter kettlebell than usual.

Today, with a  hopeful heart, I went back to Enter the Kettlebell.   And happily, the presses went fine.  Then came time for the kettlebell snatches.  From the first one, I could tell that things were off.  It only got worse.  I might as well have had someone else’s arms attached to my body. My form was horrible, especially on one side.  But I knew not how to correct it.  Perhaps it’s a result of the break due to illness.  Who knows.  All I know is I’m not snatching well at a time when I want to be steadily improving, in order to prepare for the someday-RKC that I plan to attend.  And that is sad, and scary.

I’m hoping I’ll find my technique for the snatch as quickly as I lost it.  If it’s possible to self-correct this problem, I’ll do it.  Just in case, though, I’ve got my RKC’s number handy.

Two steps forward, one step back.  I guess it can be true in kettlebell training just as it is in so many other things.  This is the time for me to focus.  And persevere. My goals are intact.  I’ll get there.

After a lot of thought I have decided not to write this post.  At least, not to write it the way I had planned.  My idea was to write a post detailing the things that were difficult, or to be honest, nearly defeating, for me at the Hardstyle Kettlebell Certification event.  But I’ve decided that I’ll stick to my original purpose with this blog, which is to be a source of encouragement.  Whining doesn’t fall under the category of encouragement, in my book.

The things that were tough for me all stemmed from weakness within myself anyway.  Now I know some areas that I need to investigate further and/or bring up to standard.  I’m one step ahead having gone through this event, both in my technique and in my expectations for what it takes to succeed at RKC.  For this knowledge I am grateful.  Besides, our struggles are what make us stronger.  And I have stated that I’m a strength addict.  Time to act like one.

I am proud to be an HKC Instructor and I encourage others to pursue the title themselves.  I learned much more than I imagined that I would, and although I am nervous about beginning to train others in kettlebell technique, I know that I am prepared.  How cool for more qualified instructors to be out in the world sharing their knowledge of proper hardstyle swings, squats and Turkish Get Ups.  With any luck, maybe Jillian will run into one of us!

I got the shirt!  Actually, I got two.  One says “HKC” and the other says “HKC Instructor”.  After going through it, I would have been happy to have had just the first, but having the second as well is sweet.

To say I learned a lot in that one day would be a huge understatement. It didn’t take long to realize that Pavel is the real deal.  He is an incredible teacher, a true expert not only in kettlebell training, but in strength and conditioning and body mechanics and also, seemingly, human nature.  I hung on his every word in a desperate attempt to absorb at least some of his wisdom.

My Team Leader, Senior RKC Doug Nepodal, did not disappoint either.  Doug has the perfect combination of knowledge and experience wrapped up in a tough but kind trainer.  I trusted him, and that says a lot.  Doug was busy with the ten of us on Team Nepodal, but still managed to provide the help and advice that we needed.  We were also fortunate to have an extra set of eyes and hands in Laurel Blackburn, RKC.  She was there to cheer on her son to HKC-ness, but was kind enough to work with our team for the day as well.  Doug and Laurel were phenomenal, and I am so happy I got to be part of their team.

The agenda for the day was pretty much what I had expected.  First came the strength test.  Ladies had to simply hold themselves motionless with flexed arms on a pullup bar for 15 seconds.  Men had to perform 3 dead hang pull ups.  Our whole team passed easily.  I’m not sure about the other 110 people there trying to get certified.

After the test we headed outside with a kettlebell to begin the training.  For each segment of our training, we began with an introduction by Pavel, then some form of practice, more instruction, and more practice.  We never did the same thing for very long, and there was always an opportunity to have any problems or questions addressed.  Pavel was the Chief  Instructor, but several Master RKCs and Senior RKCs lectured or provided input upon his request.

We learned three main kettlebell movements at the HKC:  the Goblet Squat,  the Turkish Get Up and the Swing.  For each we were shown mobility drills and stretches to make the exercise more effective, and were taken through a progression that helped us learn the movement and learn how to teach it.  All my fears about my own ability to swing, squat and perform Turkish Get Ups were put to rest after going through these progressions.  Specifically with regard to the swing, the process we went through enabled me to perform swings more efficiently and effectively than I ever had before.  The training I received was simply outstanding.

Our overall evaluation consisted of the Strength Test (described above), our Professionalism during the day, the Technique Test and the Teaching Test.  For the Technique Test, we were called in groups of two to perform first squats, then later swings, and finally the Turkish Get Up.  We were only required to perform the Turkish Get Up on one side.  For the Teaching Test we broke up into pairs.  One student acted as the Instructor and the other acted as a kettlebell newbie, so that the “Instructor” could show proficiency in teaching kettlebell movements.  Then we switched roles.

Before long we were called into our last session with Pavel, who delivered parting words, and advised us that our Team Leaders would be letting us know if we passed.  If we did not pass, we would be told what, if anything, we could do to earn our HKC title.  We then went back into our teams.  Our team rejoiced when Doug let us know that each of us on his team had passed.

The day was successful for me, but I wouldn’t call it “fun”.  In Happy to Be Hardstyle Kettlebell Certified – Part II (tomorrow), I’ll describe the Evil Trifecta at work that nearly thwarted my HKC attempt, and I’ll comment on my future plans and training.

I first read about it back in May.  About 10 minutes after that, I registered.  For me, this is a no-brainer.  It should be exciting, rewarding, career-advancing and fun.  It’s the HKC, the Hardstyle Kettlebell Certification.  And it’s happening on Saturday.

Rather than being excited right now, my tendency is to be concerned about what is ahead, worried that A) I will forget everything I’ve learned thus far about kettlebell training and won’t be able to assimilate the information I’m given or B) I won’t be able to unlearn the things that I am doing wrong.   Everyone will need correction – that is a fact.  I just hope I can learn and learn fast.

I keep thinking too much.  I think about how I’m NOT a natural athlete.  About how doing something that requires a degree of strength and athleticism like this would have been completely out of the question for me just a few years ago.  “What have I gotten myself into?” a voice in my head repeats. I wonder.  I question.  I doubt.

My family and friends (who really know nothing about my kettlebell skill or lack thereof) all offer their support and encouragement, saying, “You’ll be fine!” among other positive things.  My twitter friends, many of whom are very knowledgeable about kettlebell training and the RKC system, have been incredibly encouraging and helpful, far beyond my wildest dream.  Even Elise Matthews, RKCII and  my trainer, has said that I will do fine.  I’m not sure why that’s not enough for me.  But it isn’t.  I won’t believe it until the moment I am told that I have passed.  If that happens, I’ll be one happy puppy.

Nervous but hopeful.  Excited for the opportunity to actually meet some of the greats in the kettlebell community. This is what is on my mind.  In a few days, there may be an HKC shirt on my back. Stay tuned. 

Lack of time is probably the number one excuse people have for not getting their workouts done.  With the busy schedules that most people have, that is understandable.  Especially if they are considering workouts that last 45 minutes, an hour or longer.

Interval training is most definitely the answer to this problem, since you can easily get a great workout in under 10 minutes.  My favorite flavor of intervals is  — no surprise, kettlebell training.  I have made good use of well planned kettlebell interval workouts this week.  Regardless of my schedule issues,  RKC is still my goal and my training needs to proceed.

Here’s what Friday’s workout looked like:

A quick 3 minute warm up and then right into focused chinup training.  These have always been tough for me and still are.  I’d like to blame it on my bad wrist but that’s just not it.  I’m working on it. Really really hard.  5 minutes

Clean and presses.  My 12kg bell was at the studio and I can’t press the 16kg (yet) so I used the 10kg for presses.  I wanted a tough, quick workout with the 10kg so I did 3 sets of amrap (as many reps as possible) with good form and without going to failure.  I just cleaned the bell once and continued with presses.  I managed 1 set at 15, 1 at 13 and 1 at 12 reps per side.  I had hoped to get 15 each set but was satisfied nonetheless — about 8 minutes total.

Next was the kettlebell intervals.  I had about 10 minutes available.  I decided to do intervals of 20 swings followed by about 10-15 seconds of rest.   Swinging the 16kg bell for that long is still tough for me.  After a few intervals, it’s not unusual for me to get nauseous. For this workout my plan was to complete the 10 minutes with good form and going as hard as I could without hitting that point.

It went well.  When I was done I was completely exhausted. Between the chinups and the presses I got a great upper body workout.  The kettlebell swings are certainly a great lower body workout.  The intervals pushed my conditioning farther and guaranteed me a nice “afterburn” effect.  Excellent!  And all in under 30 minutes.

Some days when I am really pressed for time I skip everything but the intervals.  Five or six minutes with a heavy kettlebell is plenty.

Since time is now ruled out for an excuse, here are a few more ideas.  Kind of .  .  .

The beach trip was really great.  We didn’t have perfect weather, but being away with my family was really refreshing.  This was my first trip taking a kettlebell with me. I felt a bit fanatic about taking it.  I thought to myself, “Do I REALLY need to bring these? It is vacation!”  Probably I wasn’t the only one thinking that.  I’m so glad I did, though.  I had two really great kettlebell workouts while I was there: one on the beach and one in the quiet beach house, while everyone else was still asleep.  The second was my last workout of Enter the Kettlebell, which went very well.

After finishing ETK and returning home I took three days in a row as rest.  I probably should have taken a full week but honestly, I need the stress relief right now.  I will take a rest week soon.  I have completed four workouts since then  – a combination of bodyweight exercises and kettlebell stuff, mostly swings and Turkish Get Ups.  Friday I did  try a bit of a test, though.

I’m still trying to master the technique for the snatch, especially the drop portion.  My hands suffer too much, not really from fatigue,  but from tenderness one wrong movement can bring.  It is improving, so I’m not too concerned.   Before,  I hadn’t felt like a snatch test was something my hands would hold up to, but Friday’s test went pretty well.  I managed 100 snatches in 4:50 with my 10kg bell.  It’s not amazing.  The 10kg isn’t even close to the bell I’ll have to use for the RKC snatch test.  But I’m just glad to have done 100 snatches with any reasonably sized bell.  Now it’s just a matter of getting my technique nailed down and getting stronger.

For the meantime, I plan to do a few more combination workouts – lots of bodyweight exercises and plenty of kettlebell swings and Turkish Get Ups, plus some snatches.  I don’t know how long I can stand to wait before starting Enter the Kettlebell again.  I’m addicted to that program now, I tell you!  This time through I’ll be using the 16kg kettlebell  for swings and the 12kg for cleans, presses and snatches.

The studio and business are moving forward nicely, but not with out some bumps in the road -very normal I’m sure.    My biggest problem has been in getting a website up and running.  With a  (very) low start up budget for everything associated with the studio, my husband and I have attempted to handle most of it on our own.  We’ve learned a lot.  I now know WAY more than I ever intended to about website design (but still not much.)  We also have learned that even though hiring professionals to help you can be expensive, it’s probably also a cheaper alternative to trying to do it yourself.  Actually I think we already learned that lesson some other time — oh well.  At least  I see the light at the end of the website  tunnel now. 

Pictures of the almost-ready studio will be forthcoming later this week.  It’s getting exciting!!

Life is busy right now.  I have a business that I’m trying to open.  I’m one breath away from finishing a major kettlebell training program.  I need to buy school supplies.

Sometimes though, it’s right to drop everything and make room for life.

We have an opportunity to sneak away to the beach with our children for a few days before school starts.  It’s a bad time for me.  But nothing is more important right now.

  Unfortunately my family has been a bit short changed this summer as I’ve been so occupied with business matters.  Now is my chance to help make some good memories of this summer.

But I’m bringing a ketttlebell with me.  No reason family fun and Enter the Kettlebell can’t coexist.

The end of my current round of Enter the Kettlebell is in sight.  I finished Week 11 out of 12 yesterday.  At this point I have mixed emotions about being (almost) done.

On one hand, I’m pretty excited to be nearly done.  Completing the program with anything larger than a kettlenetics-style toy kettlebell is something to be proud of.  It takes significant discipline and hard work to do these workouts.  And to do them over and over again.

Being done with ETK also represents a milestone in my training.  I’m one step closer to RKC having done this program.  No question, I’ll have to repeat the program at least once,  and probably twice before I go to RKC.  It will take me that long to develop the strength and conditioning necessary to be ready.  But having done it once and getting that behind me is one more step on the path.  That’s pretty exciting!

On the other hand, I’m strangely sad to see the end of this round of ETK.  (Anyone who has completed the program:  pick your jaw up from the floor!)  Pavel designed a winning program in Enter the Kettlebell.  I must admit, I barely believed Sandy Sommer, RKC when he so highly recommended the program and touted its benefits.  But he was right.  (Catch that, Sandy?)   My results have not been limited to strength gains.  Those are evident for sure.  However, I’ve also seen fat loss – in the right places!

So now I’m somewhat attached to this beast of a program.  Yes you have to work hard, ridiculously hard.  But you get amazing rewards from the hard work.  It is so worth it.  I hardly want to think of training any other way.  I know there are many great options available.  For variety, I’ll need a break from ETK before I restart it with a heavier kettlebell, so I’ll be looking for one of those great options.

In the meantime, I’ll be working through my last week on the program.  And loving/hating every minute of it.