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!)

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.

Tuesday is the first day of the Training Week with no cleans and presses, based on the format I’m following for Enter the Kettlebell.  It’s the first of two variety days in the week, meaning just about any exercise is acceptable, as is even a rest day.  Last week I worked hard on Tuesday and it was really great.  It made Wednesday tough but that’s ok.  So I decided to repeat the Tuesday torture fun.

The program last week was 50 swings followed by 1 minute of jogging for 12 minutes then 5 minutes of TGUs.  I changed it up only slightly this week by substituting jumping rope for the jogging.  I prefer the rope jumping.  I’m not that great at it, but I’m not bad either. It’s enjoyable.   It reminds me of being a little girl. 

I also decided to vary the kettlebell swings a bit.  Initially I had planned to stick with 2 hand swings throughout but decided on my second round of swings to switch things up.   I did just a simple circuit of 10 2 hand, 10 right, 10 left, 10 2 hand, 5 right , 5 left.  I like that pattern.  It made the rest of the practice go much easier.  When the timer went off at the end of the 12 minutes, I was only part way through a round of swings but had plenty of steam left.  I completed that round and contemplated another but eventually decided to stop.

A few minutes later I practiced several rounds of alternating Turkish Get Up singles done with no weight.  I should have thought to use the shoe to balance on my hand.  Oh well.  It was great to focus on each movement carefully.  I stopped the practice at the end of 5 minutes.   

Next Tuesday I’m going to make the swing portion harder.  Not sure what I’m going to change. Maybe I’ll use the bigger kettlebell. Or add minutes.  Or shorten the rest.  At least I have a week to decide. 

 This week I have been  following Week 6 of Enter the Kettlebell.   The clean and press ladders are going fine and I’m looking forward to adding another ladder to the practice next week.  I’m improving with my chinups, although not nearly fast enough to suit myself.  I need to get some better bands so that when I have to switch to assisted chinups I actually get some assistance.  (The band arrangement I have right now just is not cutting it.)  Until then, when I run out of steam with chinups, I move to bent rows.

The kettlebell swing and snatch training is going well, although some of the  swing practices are pretty crazy. Five seconds’  rest between sets of 25 swings?  That’s not a rest, it’s death avoidance!    Oh my.  But I’m getting through them.

Monday was “light” with 4 ladders, 3 rungs each of cleans and presses, plus the “pulls” as required in the ETK workbook.    Monday also included snatches.  They went well but I felt pain in my hands way too early in that practice, in my opinion.  This will definitely be something to discuss with Elise when I train with her again.

Tuesday was a variety day, and my practice looked something like a double workout from the Program Minimum part of Enter the Kettlebell.  The first part was kettlebell swings – 50 of them followed by a 1 minute jog.  No rest, just repeat until 12 minutes are up.  After a brief recovery I then did part two, 5 minutes of continuous Turkish Get Ups, alternating sides.  I used one of the baby kettlebells.  This was a killer day.  But I felt great the rest of the day.  Funny how that works. 

Wednesday was “medium day” from ETK.  It looked much like Monday, except there was swing practice in lieu of snatch practice at the end.  After burning it up on Tuesday, this was pretty tough, but I followed the protocol as required.  I also practiced  pushups and planks at the end, two exercises I’d really like to be better at.

Thursday was another variety day, and I used my heaviest kettlebell and did swing intervals at :30 on/:30 off for 12 minutes.  For active rest during the :30 off I did prisoner squats or alternating lunges.  Then I did 7 minutes of Turkish Get Ups, “naked” (no weight.) Doing them this way makes it much easier to focus on form and I’ve decided that I’ll do  them this way for a while.  Form matters so much more than how much weight you can hoist without killing yourself.

Friday was a rest day for me. Yay!! I needed it!

 
Saturday was a “heavy” day.  The clean and press ladders and pulls were the same but the swing practice was the heavy part.  This was the one with 25 swings and 5 seconds of rest.  Thankfully it only lasted 6 minutes.  Some really ugly thoughts came to mind when I was in the latter part of this practice.  But again, I made it through.  I have definitely developed some new respect for those who have completed the ETK program!

Sunday is a rest day. Looking forward to the rest and a little extra sleep.

I’m basically happy with the way my training went this week.  I noticed that I had to work hard on staying focused mentally as well as physically.  I didn’t really get this when people mentioned it before, but it’s clear now. 

No more fasting for me for the time being.  I need a steady supply of energy, and personally I find that my energy is significantly affected by fasting.  As long as I’m doing ETK, there won’t be room for it.

Moving on to week 7 of ETK (round 1) on Monday. 

Figuring that I’d be too sore this morning for my scheduled Turkish Get Up and Swing combination workout, I slept late.  (Hmm. Been doing that a lot this week!) In reality, I wasn’t all that sore when I got going,  and probably should have gotten up at my usual time so I could have made better use of the rest of the day.  Oh well.

The prescribed workout of the day involves up to 3 Turkish Get Ups per side, then 25 swings.  Rest and repeat.  It’s my favorite one in the rotation Elise provided. Today I used the 8kg bell and did 3 TGUs on alternating sides (6 total) followed by 25 swings with the 16kg kettlebell x 4 rounds.  

Snatches:  I couldn’t NOT do these. Experienced kettlebell friends, tell me:  should I keep on practicing every day if I feel like it?  Or will that lead to overtraining?   With the 8kg bell, I did 10 per side x 5 rounds.  By then my hands were really hurting/burning.  (More and different callouses are on the way.)  I upgraded to the 10kg bell just to see how it would go, and managed several more per side before deciding to stop the insanity on my hands.  So I’m basically obsessed with snatching the kettlebell at this point.  Woo hoo!!!!!!!!!!!!! 

The flow of this session is awesome.  I think it would be a great one to fall back on, when you don’t feel like coming up with a new program for the day.  This is strength and cardio in one – beautiful.

Right hand:  single hand swing, single hand clean, front squat, military press.  Do this up to five times and then do the same with the left hand.  Rest and repeat.

I had been doing this with the 10kg kettlebell and had planned to do the same today.  After the first round, I decided to try it with the 12kg bell, knowing I might have to reduce the reps or number of rounds. (My shoulders are (one of) my weak spot(s) and presses with the 12kg have been a struggle.)  To my surprise, I was able to complete the session with the 12 with no modification at all. 

 YES!!! 

I think I’m seeing the benefit of the Turkish Get Ups.  I know that the press was easier because the preceding movement was a squat, and that my legs helped power the bell up.  However, it was a huge step forward and I am psyched!

That’s what I love about strength training -seeing rewards for your hard work. 

Wise words bring many benefits, and hard work brings rewards. Proverbs 12:14