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 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!

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.

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. 

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 some fat loss !

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.

Whenever I leave her studio, I always feel great about what’s ahead and what I’ve learned.  And it was no different this time.  It is always a pleasure to work with her.

As usual, she started by asking me how the last few weeks had gone.  I told her how I’d had fun figuring out the kettlebell snatch, and how I had torn up my hands in the process (although thankfully, they’re better now.)  I told her that the workouts had gone well, that I’d made progress building endurance and strength, but that a brief bout with a cold had erased some of that, at least temporarily.

Then she began to evaluate three main movements for me:  the swing, the clean and the snatch.  We focused on each one individually.  With the swing we discussed my range of motion, and whether or not it was large enough.  I made a mental note to work on enlarging the range, even though she said it would be fine as is.  My kettlebell clean needed another dose of  “arc taming,”  something I never seem to hear enough about.  Apparently the arc was especially wild on the left, which accounts for the bruises on my left forearm only. 

At our last session I was introduced to doing kettlebell snatches.  At that point, mine looked more like one of the pictures of Pavel demonstrating the WRONG way to do them in Enter The Kettlebell.  So I was psyched to show Elise my progress.  I knew my technique would still require much refinement, but I also knew I had come a long way.  I was both surprised and relieved when she didn’t find too much wrong with the snatches.  When I told her that I was having some low back pain when I used a  (for me) medium sized kettlebell to do snatches, she immediately diagnosed and showed me how to  fix the problem.  This is one reason why it is important to work with a certified kettlebell trainer.

We spent a good deal of the time talking business.  She gave me some great ideas to use when coaching other women and shared some of her experiences in the fitness business.   We talked about how kettlebells are basically unheard of in our area, and what the best way to change that would be.  We discussed RKC:  the organization, and the certification weekend.  I think I may have enjoyed our conversation more than the training. 

Then she walked me through a workout she had her kettlebell group perform the day before.  I’ll be doing this workout as part of my weekly line up over the next several weeks.  I only did one round, and I can say with certainty that this will be a good one, for those of us who love to train hard.   Details to follow. 

Once again, I’m ready to charge forward and see how much I can accomplish before our next meeting.  We made plans to have that next session in several weeks. 

Today’s workout:  none.  Too much DOMS.  Love it! 

How about you?

Who’s going with me?

But today I read a story (thanks to my friend, Laura) which I will be using to help myself and others find motivation to start.  To start doing whatever it is that needs to be done.  I’m going to be following this man’s story with great interest as he continues to overcome and achieve, and likely you should too.

You can read the story about Josh Hanagarne, the “World’s Strongest Librarian” here .  He also has a blog that you should bookmark.   And tell your friends.   Josh is accomplishing something great, and more people need to know about it. 

And here’s a video Josh made as an introduction to his website.  You don’t want to miss it.

Keep at it, Josh.  And for the rest of us, get to it!

 (Wait, was that a motivating catch phrase?)

So, my friends who know about  my interest in the RKC have asked, “When will you go?”  The answer, at least for now, is:  I don’t  know.  There are tough certification requirements which I must fulfill.  It’s difficult  to estimate how long it will take me to prepare, but I do know that I’m nowhere near ready now. 

RKC weekends are usually announced about 6 months in advance, but typically follow a similar schedule from year to year.   Under consideration for me would be the (as yet unannounced) February or April, 2010 RKC weekends. The April session will likely be in St. Paul, which is more convenient for me.  Jet lag doesn’t sound like something I would want to deal with that weekend.  

  It really boils down to how I progress.  So kettlebell progress (endurance, strength, skill, knowledge) is what I’m focused on now.  I’m doing everything I can to progress quickly and safely. But I’m also enjoying the climb. 

 Here is video from the San Jose RKC February 2009  I can’t get enough of that video!  And here’s another from the most recent  St. Paul Minnesota RKC April 2009  They make me want to go RIGHT NOW!