More on Ground Based Movements.....

Okay....this is an extension to my previous post but I am seeing more and more miraculous cases where clients are coming in to see me with chronic pain and dysfunction. Most of these people are seeing physical therapists, getting body work, you name it, they are doing it! I am not trying to toot my horn but these people are getting better VERY QUICKLY and it is not because I am doing anything magical (well.....we can call it FMS magic, he he he).

I had a very athletic woman who came in today to see me and she actually scored quite well on the movement screen (16/21). The challenge is that she injured her left hip flexor in yoga which might have stemmed from an overuse injury from all of her endurance sports. Whether she has a TEAR in her psoas/groin area or not, one thing is clear: she did not have the ability to disassociate her hips from pelvis/low back area,. While performing the HURDLE STEP test, she clearly compensated by using her low back and pelvis to try and lift her hip over the hurdle. It was UGLY!!!!  She scored a 1 on both legs!!! Obviously getting her one leg proved to me that she has no business distance running right now because she cannot even stand on one leg and flex her other hip. Everything else in her FMS was fine. Her mobility in the shoulders and ASLR were both #3's.

What to do????

I gave her the rolling patterns as showed in Mark Snow's VIDEO posted in my previous BLOG POST!!!
I also gave her the Stability Ball Posterior Rock and it worked wonders. She got up and nailed a solid 2 on her Hurdle Step and she was SHOCKED!!! In my opinion her deep stabilizers were not firing at all causing her to use her prime movers (more global muscles) to do the job as mobilizers and stabilizers (which they were never designed to do anyway). Most of her issues seem to be NEURAL in nature!!!

Stability Ball Posterior Rocking: Maintain a Neutral Spine and you MUST breathe using your Diaphragm during the entire movement: Start by pushing with two hands and then go to single hand. Focus on breathing!!

Once again...I am even more convinced that rolling and ground based movements are often overlooked!

Thoughts?

The POWER of GROUND BASED MOVEMENTS

My Daughter Marianna at Gymnastics 

 Getting on the floor is healing for many reasons(we'll go over those reasons in a bit).  For one, it is far less threatening on your body and for overpowered athletes that have stressed out nervous systems I find that people respond very well to ground based mobility, rolling, stretching and breathing work.  Lately I have been experimenting with the Gray Cook posterior stability rock (or Quadraped Rocking) for chronic pain clients and it really seems to calm down the pain and genuinely make them feel better when they get up from the floor.

Now keep in mind that I am not a trained medical professional nor am I licensed to treat pain, hence I am very clear with people that I do not treat pain.  My expertise is in getting people to move better and usually that means that people begin to feel better. In my experience people that are in chronic pain tend to do better when you start them on the floor for the following reasons:

1) The ground gives you a break from GRAVITY

ANTI-GRAVITY

That doesn't mean that the laws of physics cease to exist but it does it mean that their is less gravitational stress going through their bodies. This especially helps people that have lumbar disc issues such as bulging discs or herniations. Having been through two disc bulges myself, I spent many days and nights on the floor because it was the only position that allowed me to move.  I would have loved to spend some time in a Zero gravity chamber during my disc injuries (although actually we know that zero gravity for extended periods of time causes muscles wasting and loss in bone density).

2. Ground based rolling, crawling movements, positions and postures reboot your ORIGINAL OPERATING SYSTEM
The original operating system was the HYPER MOBILE system we were all born with when we entered this world. Think of babies; they are born with lots of mobility, stretch, tissue pliability and over the first years of life develop the STABILITY to safely move from the floor to standing and navigating around on two feet. Getting on the floor and re-visiting these ground based movements can re-establish connection with primitive movement patterns that could be limiting the way your nervous system is functioning. If you are in pain, keep getting injured or are not performing well, there is a great chance that you need to re-visit many ground based movement patterns. Check out Gray Cook's SECRETS of PRIMITIVE PATTERNS DVD. 

Try Rolling (thanks to RKC, CK-FMS Mark Snow for these videos)




3) Ground based movements allow you to RE-LEARN how to breathe properly

Belly breathing is natural in infants. I have curiously been watching my three old daughter Marianna and my one year old boy Esteban Andres develop and it has been astonishing to see how much they use use their bellys while breathing. Belly breathing is something that we stop doing as we get older and take on the stresses of modern life. This has disastrous consequences on our health, performance and movement. Lying on your back or face down and practicing belly breathing is a great way to re-establish communication with the diaphragm. When the diaphragm is working well it stimulates our inner unit (Transversus Abdominus , multifidus & pelic floor muscles to reflexively stabilize our lumbar and sacral illiac joints). When the inner unit is working properly it allows the outer and more GLOBAL muscles such as the Glutes, Erectors, Psoas, Rectis Femoris, Lats, Rectis Abdominus, and Obliques to take on their essential role as PRIME MOVERS and actually move us around. Those muscles were never designed to be stabilizers!



4) Ground based movements allow us to break poor movements habits and build new improved ones

There is just something that feels so good being on the floor, rolling around, playing and discovering our body.
Babies never learned to stand up by doing smith machine squats, hamstring curls or leg extensions. They learned to stand up because they rolled, rocked and crawled.  They went through SEQUENTIAL LEARNING. We are not a collection of individual pieces.  Our brains think in terms of patterns and whole movements and tasks. Therefore we must:

• Train the whole
• Know thyself
• Move from the Ground UP

Can anyone say KALOS STHENOS!!!! Greek for "beautiful strength." Get all of Gray Cook and Brett Jones' DVD's and Books. They are life changing if you apply them!!

The bottom line is that most of us need and should spend on the floor daily working our weaknesses, re-booting the original operating system by working on those primitive patterns and by improving our breathing.
I hope this has prompted you to take a look at your entire workout goals and has at least convinced you that you may need to add in some corrective ground based work.

Thoughts? Ideas? Your Experience with some of these movements?

Dragon Door TV KRIBS Video

Super cool that our studio Revolution Fitness was featured on the Dragon Door TV KRIBS section. Also, Congratulations to Yoana for being the Comrade of the week.

Random Thoughts

Went on an amazing hike today at Torrey Pines State Park overlooking the beautiful Pacific Ocean. If you ever get out to San Diego you MUST hike these trails. Not because they are incredibly difficult but because they are undeniably beautiful!!! Don't believe me? Than you just gonna have to go for yourself and check them out!!

RANDOM THOUGHTS

1. Having a PRACTICE is more important than WORKING OUT

This is something that I have been thinking about for a while and I think it really takes time to get the point on your life where you develop a PRACTICE and not WORKOUT habit.  Just like someone has a Yoga practice or martial arts practice, developing your kettlebell skills takes time, effort, study, humility, discipline, focus, patience and persistence to name a few. The desire to get it a workout is for amateurs and novices. If you use kettlebells treat it as a practice. The emphasis is on the INTERNAL workings of your body and mind and not just on "breaking a sweat."   Your focus in on principles, not how many times you felt you were going to puke.  The natural by-product of focused and precise movement (swings, squats, snatches, get ups, presses, pull ups) is an effective workout. Focused internally guided movement will challenge you big time.

If you are starting kettlebells my advice is to pick a program (Enter the Kettlebell would be a great one / Right of Passage)  and stick to it. Stay on that program for 6 months to a year. Yup, that's right. It will take you at least one year to become competent in the basic Kettlebell movements. It will take a lifetime to master them.

2. Eat more Vegetables and Greens

This might sound like a no brainer but how many of us actually do this on a daily basis.  I will be the first to admit that I go through periods of time where I eat lots of vegetables and greens and then go through times where I eat very few. The end result of me eating daily greens and salads in increased energy, better bathroom visits, healthier looking skin, and better mental clarity. This is where I think the PALEO style of eating is superior because it has you eat lots and lots of veggies and ditch the refined carbohydrates. Every day I hear people tell me, "I can't lose weight and I am really frustrated." And then I respond, "Well, what are you eating?" The conversation usually ends right there. My advice is to eat at least one large salad every day with protein, veggies and lots of organic goodness.The bottom line is that we all need to eat less CRAP (refined carbos) and eat more vegetables and greens.

3) Get a Lacrosse Ball

Recently I have fallen in love with a lacrosse ball because it just makes me feel so good! Well, not really! It actually can be quite uncomfortable at times but seriously, this ball has really helped me work on problematic areas in my body. At night time I like to like on the floor and place the lacrosse ball on the following areas:

• Infraspinatus / Teres Minor / Lats
• TFL
• Glutes
• Plantar Fascia (bottom of foot)

Go easy at first and as your muscles allow you to go deeper you will be able to. Try and do 5 to 10 minutes of lacrosse ball work every night for one week and notice how much more mobile and healthier your soft tissues feel.

Thoughts? Comments?

The Swing = The Center of the Universe

THE UNIVERSE

THE SWING

Heresy you say!!! Pure Heresy! I'm not talking about the actual universe I am talkling about the exercise and training universe. In the world of the Russian Kettlebell Challenge Master RKC Mark Reifkind said that the kettlebell swing is the "Center of the Universe" and he was right on when he said this. The SWING really is the center of the "movement"  universe followed by the GET UP in a very close second place. Now of course I am not saying that there are no other movements worth doing because there are many movements that I feel are "ESSENTIAL" and worth doing. But when it comes to kettlebell training the SWING is KING of all kettlebell movements because it teaches you how to use your hips in a powerful, explosive and athletic way.

 Ever try swinging a dumbbell?  Feels strange and awkward doesn't it?

Every try swinging a barbell between the legs? Obviously you cannot do this!

So for those people opposed to kettlebell training...blah...blah...blah! Obviously those people have not ever experienced the benefits of what properly done kettlebell training gives you.

It is hard (almost impossible) to find a movement that gives you MUSCULAR, CARDIOVASCULAR and ENDURANCE training all at the same time.  It also teaches you do move from the hips which immediately increases MOBILITY and FLEXIBILITY and give you a rock solid lower back and strong spine.

Running is better? I don't think so (at last not for most people). The impact of running will catch up with most people and I offer swings as a great solution to people looking for some great cardiovascular training who also can't afford to put more mileage on their overworked frames.

I agree with Mark Reifkind that the Swing gets looked over in spite of its foundational properties to all other movements. The Swing is not as fancy or fun like a heavy clean and press or heavy snatch. Some people try and race to TGU a very heavy KB overhead which is an impressive feat of strength for sure. But somehow the Swing seems to get overlooked.

Want to get a better Clean? A better Snatch? A better Deadlift?

By advice for you: GO BACK TO THE SWING!

Here are some Swing tutorial videos I did that can be very helpful if you are new to kettlebells.

Video 1: Breaking down the kettlebell Swing
Video 2: Breaking  down the kettlebell Swing
Video 3: Breaking down the kettlebell Swing

That's doesn't mean you abandon your other training but it does mean that you constantly have a place in your training plan for the "PRACTICE" of swings. That's right PRACTICE!!!

The Swing is an internal job.....it requires intention, thought and focus on how and when you move. Invest in the swing.....spend time on it....the investment in time is worth it...and the dividends are tremendous!!!

Anyone can swing a kettlebell............but NOT ALL PEOPLE CAN DO A KETTLEBELL SWING!!!!!

Correct  your form first and then start building a base. It could be as simple as setting the timer for 10 minutes and seeing how many sets of 10 you can get in those 10 minutes. Next workout try and beat the the number. Keep going until you cannot beat that number and then change the program. Perhaps you set it for 15 minutes and do the same thing. The idea is to progressively increase the reps from workout to workout.

For a great DVD on the swing I recommend RCK Tracy Reifkind's PROGRAMMING THE KETTLEBELL SWING.

What has your experience been with the kettlebell swing? Are you even doing swings???

Thoughts and comments??

The Barefoot Craze!!!!

Whether you are a runner, kettlebell user, fitness fanatic or outdoorsman, switching over to using the Vibram Five Fingers can dramatically improve your athleticism, performance and health.

It’s not just a fad folks. Big chucky shoes are on the way out……and simple, barefoot style shoes are here to stay? Why you ask? Because most shoes officially suck!!! Yes, I said it! They SUCK!  I spent most of my life is chunky running shoes with giant soles and my body was a mess. I’ve officially been wearing Vibram Five fingers for over 2 years now and my feet are the healthiest they have ever been.  My ankles are getting more mobile and the forces entering my body feel like they are distributed in a much healthier and efficient way.

I realize that there are many different types of “minimalist shoes” but the ones that I have experience using are the Vibrams. Having tested the goods I know the results I have had wearing Virbrams and they are the real deal!

If you have any desire to feel healthier, function well and move more athletically, than you should definitely look into getting a pair of the Vibrams and including some barefoot training into your current programming.

Here are my 5 top reasons why you should ditch the running shoes and go barefoot/Vibram style.

1)      Immediately gives your feet, toes and ankles better awareness of where your feet are and how they are functioning. 

2)      Increases MOBILITY in each individual toe, forefoot and ankle.

3)      Strengthens your feet and your legs.

4)      Naturally fixes gait and running style. If you are heel striker when you run, you will NOT be with Vibrams. Why? Because it hurts.  It changes your gait to more of a forefoot striker first and then a slight heal tap at the end. This one aspect alone may re-ignite peoples running careers (not that I am a huge fan of distance running).

5)      Makes you feel like a Ninja. In other words, improved reflexes leads to increased agility, coordination and speed.

Bottom line. Add some barefoot training into your program. Better yet, ditch your shoes and get some Vibrams.

Please leave your thoughts, comments and experiences with barefoot training and VIBRAMS.

Want Success in your Training? Follow a Plan

This might sound obvious but if you want training success follow a plan and stick with it for a while. We live in a time where there is so much information available that it so easy to become overwhelmed. The term "Paralysis by  Analysis" comes to mind.  New trainees (and older more experienced trainees) often don't see the results they want because they do not have a plan and they have no consistency is their training. I am guilty of this as well.

Here is a Simple Blueprint for training progress:

1) Clarity of Purpose!

What is your goal? What are you trying to achieve? Are you trying to gain muscle mass? Get lean? Perhaps you want to increase your Squat, Bench and Deadlift numbers.  Or maybe you just want to be able to play with your kids without getting overly fatigued. Whatever your short term and long term goals are, be CLEAR!  You cannot successfully arrive at a destination if you have no clue where that destination is.  This principle has to be number one because without it all other factors don't matter.   So once again....clarify your goal.

2) Find the Program that Fits your GOALS

Ok, congratulations! Now that you have your goal, time to find the best program to get you there.  If you are reading this blog it's likely that you have been exposed to kettlebell training and currently use them. Great. There are so many good programs out there right now by Pavel and other instructors that you really have no excuse on not achieving phenomenal results from your training. Here are a few that I would recommend:

For Fat Loss I would recommend the following programs:

Master RKC Geoff Neupert  created an awesome fat loss program called : KETTLEBELL BURN
The Results people have achieved on this program have been nothing short of incredible.

Revolution Kettlebell Fat Loss Program (Shameless plug of  our product...he he).
This is a 12 week nutrition and kettlebell training program designed to get you to lose fat and improve your lifestyle habits. The principles we teach in this program serve as a long term foundation for long term permanent changes.

For Muscle Mass / Strength and  Power Gains I would look into the following programs:

Pavel's RETURN OF THE KETTLEBELL.
 This the program that I am currently using and so far I have put on 7 pounds of lean body mass in less than six weeks. Based on double kettlebell movements I couldn't recommend this program enough. Brilliant yet simple programming will get you strong and pack some muscle on your frame.

Geoff Neuperts KETTLEBELL MUSCLE.
This program is based on Geoff challenging Complexes which put multiple exercises back to back which creates some serious systemic stress and metabolic disturbance.  This program has been getting people all over the country (and world) crazy strong. If you want mass and strength both of these programs will get the job done.

For people wanting to prepare for the RKC Certification try the following:

Pavel's ENTER THE KETTLEBELL. 
This program get you good at the basics: Swings , Get Ups, Presses.  I personally think all KB enthusiasts should go through this program at least once before they do any of the other programs I have mentioned here.

For people wanting learn the best in CORRECTIVE EXERCISES I recommend the following products:

Kettlebells from the Ground Up DVD and Manual - A must have if you are serious about moving well and functioning at the highest possible level.

Hats off to Gray Cook and Brett Jones. Where would  I be today without the SECRETS SERIES of DVD's;

SECRETS OF THE SHOULDER / SECRETS OF THE HIP AND KNEE / SECRETS OF PRIMITIVE PATTERNS / SECRETS OF THE BACK SIDE


And the list goes on and on!

3) Pick the Plan and stick with it!!!! 

It's that simple folks. Decide on the plan, pull out your calendar and flat out get it done. Commit to at least 3 or 4 months with a plan and do not waiver. I truly now see and understand that RESULTS will come with persistent, consistent work. It's like Dan John says,"Champions are built on punch the clock workouts." Half the battle is just showing  up. Plan your work and then WORK YOUR PLAN!!!!

The only thing that matters is consistent effort in the same direction. Remember that you cannot get good at all things at the same time. Having a lot of variety in your plan means that you will be really crappy at a lot of different things. Not cool! Focus, buckle down, and follow the plan already!

The Power of INTERNAL FOCUS during your training

Everyone wants results when they train. Scratch that! Most people want results YESTERDAY!!! People are inpatient when it comes to training because they expect immediate results. Now I'm going to agree with most that RESULTS are very important but I think there is a deeper underlying issue at work here. We can get so focused on the result that we forget about the PROCESS and the immense benefits of cultivating a PRACTICE.

 Much like a martial art (internal focus), I would argue that 99% of the fitness enthusiasts out there are focused on EXTERNAL and outward principles. The longer I train, learn and experience,the more I have seen the errors in focusing on the external......the weight of the load, how you look in the mirror, how ripped your abs are. Now don't get me wrong, there is nothing wrong with looking your best and having lean abs because we all want lean abs.  But until one cultivates a PRACTICE of internal focus during their training, I believe long term health, strength and vitality are impacted in a very negative way. I thank and credit Pavel and the RKC for helping me cultivate these principles.

I would even say that I have spent most of my training career focused too much on external goals and have focused less on the internal mastery aspects of skill, breath control and postural alignment.   Developing skill in these areas takes many years and perhaps because I am older now I now have taken more of a long term approach toward my health and training.

Too many injuries, painful mornings and now PARENTHOOD have thankfully forced me to make some changes.  Now because I am father, I want to be functional enough to play with my two children as they grow up and set the example of how one can train intelligently and still see phenomenal results. I truly think that you can get very strong, mobile, agile and powerful without absolutely trashing yourself.

I have compiled a list of 5 areas I think all of us as avid students of the iron game / athletics must take seriously and apply for long term health.

1) Focus on POSTURES and POSITIONS rather than loads

I love heavy weights and think all should get to the point where they can lift some respectable loads. However, those loads should be directly tied to your ability to OWN specific postures and positions. If you don't own your Deadlift form, forget swings. Work on the DL until you own it!!!

2) Reset abdominal function by restoring DIAPHRAGMATIC BREATHING
If you have studies any of Gray Cook and Brett Jones material this should make sense. Proper function of the diaphragm is essential to reflexive core stabilization. Fix people's breathing and great things happen. Health improves as well

3) PRACTICE how to use TENSION and RELAXATION
Tension equals strength.  It also means slowness. Relaxation is speed, quickness and power. We need to balance both as both are essential. The RKC School of Strength does a wonderful job elaborating on this concept.  If you have more interest, take the RKC certification and get certified.

4) Work on your CORRECTIVES
Yes, find what doesn't move in your body and get it to move. What lacks stability needs to be taught to stabilize through controlled movement. Better yet, find a CK-FMS or a therapist who understands and uses the SFMS / FMS methodology. Removing the parking brakes from your body will allow you to play with your kids (and press heavier KB's too).

5) QUALITY over Quantity
This one is truly simple and brilliant. Practice great reps when you train. Seriously! Your movements should look clean and seamless. If they don't, find someone who can help teach you to get them to look great!

TRAINING NOTE:
I know, I know. I just said to be focused on the internal and not the external. External Results will actually be much better when  you do focus on the internal aspects of training. Many people have wanted to know what I am currently training so thought I would publicly talk about it. Double kettlebell drills have historically hurt my shoulders but not anymore. My internal focus, stretching and mobility work is making a huge difference. Here is what I have been up to in my training.

Just finished my 5th week of Pavel's Return of the Kettlebell Program and I must say that I am super jazzed about my results. 7 pounds of muscle in 5 weeks ain't too shabby!

Please leave thoughts, comments, and ideas! More to come.....

What I learned from the Mastermind Workshop

I Just finished a MASTERMIND marketing seminar with John Du Cane of Dragon Door at the Grand Hyatt Manchester hotel in downtown San Diego. It was for many reason the most PROFOUND and life changing workshop I have ever been to. To see what CEO John Du Cane has done with Dragon Door over the last ten years is INSPIRATIONAL and when John speaks, I LISTEN.

The interaction with other TOP RKC's was worth the price of admission alone! The energy and ideas exchanged was REAL and it was INCREDIBLE!!!

  This was the first MASTERMIND workshop I have ever been to. In fact, it is the first seminar I have ever been to that was 100% dedicated to marketing.  As a professed lifetime "Non-marketer", this seminar forced me out of my comfort zone in a big way.  It also showed and taught me several things about myself:

1) I haven't valued the power of marketing (because if I had I would have learned, studies and applied the best of what's available).

2) I have no real SYSTEMS in place to grow my business and therefore LEARN about what works and what doesn't work.

3) I am ROBBING my best customers and the rest of the world of giving them the BEST OF ME!

You see, what I came to understand is that if I shrink myself, my business, my life and place it in a tiny little box, I not only rob myself of success both in internal character and external rewards, I ROB other people from getting the BEST of me, of what I have to offer them.

How and why is this information valuable for you?

Well, think about it seriously for a moment! If you have God given gifts, talents and potential that you are not using or developing, you are literally SHRINKING yourself and the potential you have to share with the world.

I don't know about you.....but life is short and I don't want to go to my death bed with all of my talents and abilities trapped in a box because I never was BOLD enough or STRONG enough to develop them and share them.

So when you look at marketing from a different perspective.......it changes things a bit doesn't it? Marketing doesn't have to be this boring, scary way of convincing people they need you and your services.....it can be a fun journey where you get to  share your passion and gifts with others to positively impact their lives.

What I learned at the workshop just makes so much sense. People naturally want to be lead and told what to do. We all want help and direction and the TRUTH is that we ALL NEED help and direction.

So to me, Marketing is sharing passion and knowledge and making a difference. I am not going to go into DETAILS about what was taught because that is private information but I will share and continue to share how this information is transforming my life and my business.

I leave you with this question: In what ways are you shrinking yourself and your potential because of bogus excuses, lack of discipline or just flat out procrastination???  

Look at your Calendar...it will show you what you value.

Part II of this post is coming soon!  Please do post your comments and feedback.

ROTK Seminar Review

On Saturday January 15, 2011 Pavel came to San Diego and taught his Return of the Kettlebell Workshop.  It was the second year in a row he taught this in San Diego and Yoana and I were honored to host it again. It always amazing to learn from Pavel and to realize how much knowledge he has is quite humbling.  Every workshop I attend of Pavel’s is always a huge educational experience and I’m sure all the students would agree with me. We had a great line up of assistant instructors including RKC II Tim Shuman, RKC II Thayne Shatah, RKC Alex Verdugo, RKC TL Paul Daniels and RKC Cassie Charlebois. RKC Level II Max Shank also came for the second half of the workshop and dropped a knowledge bomb on all of us with his expert instruction on the Push Press and Jerk.

We started off the workshop with a great joint mobility session from RKC II Karen Smith who was in attendance and from there got right into SWING practice. We spent the majority of the morning going over SWINGS and then DOUBLE SNATCHES (which are a big part of the ROTK program).  Pavel also spent quite a bit of time teaching MOBILITY drills for the T-Spine and shoulders.  We learned some variations of the BRETZEL stretch, how to properly use the Foam Roller for opening up the T-spine in all directions, as well as some effective TRX stretches.

The second half of the workshop was all about JERKS, PUSH PRESSES, FRONT SQUATS and FLEXIBILITY training. Pavel wraped up the seminar with a phenomenal talk on program design.

Here are some of the main principles that we went over:

• The Swing is the foundation of all kettlebell movements.  You MUST LEARN how to static stomp into the earth during every part of the swing.
• The main reason people have trouble in their double snatch is that they do not continue to drive their feet into the ground. In the top position of the double snatch you must still STOMP into the ground. Failing to do so forces you to overuse your arms and leak power. You want the KB’s to float up in the air. This will happen if you use your hips well.
• The grip position is different for Presses and Jerks. Presses require  a crush grip while Jerks/Push Presses require a soft hand and finger position. 
•  Never compromise your postural integrity.  Find a balance in your posture, not the exaggerated flexed posture of a GS competitor nor the ultra puffed out chest of a bodybuilder. A neutral upright posture is what is needed.
• People often forget to power breathe or breathe at all during swings. Fixing your breathing during swings sometimes is all that is needed to feel more solid and take away lower back discomfort.
• Goblet squats are an excellent warm up/mobility drill for Front Squats and Deadlifts.  Try PRYING  your hips in the bottom position and shuffle your feet from side to side to achieve great mobility. Make sure that the elbows are pressed against the Vastus Medialis (the tear drop muscle in your quadriceps on the medial side). Keep your chest up tall!
• With MOBILITY and FLEXIBILITY you must be PATIENT. Do not TRY to be flexible. Let it happen at it’s own pace. Do NOT MOVE INTO PAIN.
• Use total RELAXATION when entering new ranges of motion in your flexibility training. Breathe into the tense areas.  RELAX on the EXHALE.  Flexibility requires a lot of patience. Most people do not get flexible because they are not patient and they do not WAIT OUT their muscles. Often longer durations are needed in each stretch to make permanent changes in the tissue.
• 3 S rule: use STRENGTH, SPREAD the LOAD, Find SPACE while stretching.
• Other important Flexibility factors: Learn to RELAX!!!! PRY  back and forth, side to side, in every direction. This is Brilliant and works every time!
•  JERKS: 3 D’s
• DIP / DRIVE / DIP
• The Jerks involves timing and coordination. You must learn to maintain great posture during all three phases of the Jerk.  It is okay to come up on to your toes during the DRIVE phase but you must keep the heel planted when you catch the weight on the third DIP and when you CATCH the KB’s as they come back to the start position.
• When DRIVING the KB’s up it helps to think of sliding your feet forward on the ground almost as if you were doing a KNEE EXTENSION Machine. Of course you will not be able to physically do this but your INTENTION should be kick your legs out as this will help the KB’s get in back of you in the top position.
•  PROGRAM DESIGN:  ROTK uses the BLOCK System which uses 2 weeks of GRINDS and 2 weeks of BALLISTICS. 
• Why Blocks? Because you cannot get good at many things at one time. Your body and mind have limited adaptation resources at any time.
• You make the GREATEST GAINS when you start something new, or at least something  you have not done in a while.
• USE IT OR LOSE IT. Once you stop training you will get out of shape.   The Block system helps solve many training problems. Two weeks of strength followed by two weeks of power  is not enough time to lose either of these attributes.
• The GRIND block will bring up the slow strength and MASS. Then for two weeks you will stop grinding, knowing that two weeks are not long enough to lose your muscle.  The EXPLOSIVE movements will focus on a different mechanism of hypertrophy stimulation, explosive strength endurance and other types of endurance.  Then you return to two weeks of grinds and continue cycling these two blocks while progressively increasing the weights and volume.
• THE ROTK is great because it gives you the best of both worlds: Strength, Muscles and Explosive power endurance.
• The IMPORTANCE of CYCLES
•  Everything in NATURE is CYCLICAL. Our bodies have cycles. The Seasons are Cycles. The Universe is Cyclical. Our training must be CYCLICAL!!!
• You MUST NOT HAVE ONLY ONE GEAR!!! You must be Cyclical with your training.
• You cannot train “ALL OUT” all of the time.  Have several different gears.
•  DO NOT POINTLESSLY “Work yourself out”. Have goals…have a plan……work your plan.
• Think of a training session as a “LEARNING LESSON.”
• You must balance out your HARD training with easy training and relaxation.  Slow relaxed stretching at night is effective at helping you sleep more deeply.
•  Remove stressful things out of your life. Maybe it’s a brutal Mortgage, a terrible job, a bad relationship….whatever it is…do your best to minimize toxic people, environments and situations. Do this and your training will improve.

OThis was just a sampling of the topics we went over. There was more,much more!!! Hope this was helpful for the readers!

Lessons learned from Pavel's Power to the People Professional Workshop

On Saturday October 9, 2010 Pavel taught one of the best courses I think I have ever experienced in terms of depth of knowledge and practical application. Most of the people there were either HKC's, RKC's or Team Leaders so it was a rather talented group. Add in Team Leaders Mark Cheng and Dennis Frisch (and of course my lovely wife Yoana), RKC's Alex Verdugo, Gabby Perez Eborall, Petra Van Baar, Melody Schoenfeld, Cody Bramlett, Spencer Starr Julie Cousens, Cassie Charlebois and HKC Dave Leddick and you had a strong group. Also had Matt  Kinsell ( a competitive powerlifter) who really made things interesting with his incredible technique, enthusiasm and raw strength.

DEADLIFT

There are essentially two types of deadlifting techniques and many variations within each one.

DEADLIFT TECHNIQUE - STERNUM OVER THE BAR

• You must bring the shoulder slightly forward of the bar which means that the sternum will be directly above the bar (you should be able to tell from the photo that my shoulder are slightly forward of the bar & that my I have shifted my weight to my toes. That doesn't mean my heels are off the floor I am just emphasizing loading up the toes to be able to drive off of the balls of my foot)
• The weight is evenly distributed in the foot from front to back.  The weight goes through the center of your foot which is the natural balance point
• If you chopped off your big toe, but left the first metatarsal, go half way from this joint and half way from the heel
• This is a very effective method for leg drive. You want to think of pushing the feet forward as if you were doing a leg extension on a machine. You are keeping the weight on the entire foot but you are pushing off the balls of the feet.
• With more quadricep activation you have more involvement from all muscle groups and that can lead to a very powerful deadlift
• Eye position is important. The exact eye position seems to be rather individual. Some people do better looking up while others do better by looking 7 to 8 feet in front of them on the ground, and other somewhere in the middle
• You can still do this style of the sternum over the bar but can have more of a vertical shin which would get your glutes more active in the beginning rather than the quads. With the knees forward version teh quads work more at first but as you clear the knees the glutes kick in. 
• The knees forward version works well for an athlete with really balanced strength. If not, this version of deadlifting may not be for you. If you have weak quads and a strong back you may want to use the shoulders over the bar method or just sit back in the foot a bit more.
• BOTTOM LINE: You have to experiment with this technique and find the position that makes your deadlifting look seamless and smooth. Pulling a heavy deadlift should feel solid and good. If it doesn't, keep experimenting with your style.

Advantages:
More balanced muscle activation can lead to huge strength.

Disadvantages: If your glutes are not up to par with your back strength you will have a very difficult time with this style


DEADLIFT TECHNIQUE - SHOULDERS OVER THE BAR

Dr. Mark Cheng is the perfect model for the shoulders over the bar method. This methods allows you to WEDGE yourself between the ground and the bar more and creates a lot of stability in your low back and spine.

• You will notice that the spine is more vertical, the stance is wider and the toes are turned out to 45 degrees. Doc is a perfect fit for this style and Pavel told him that he is built perfectly for this style. 
• This style requires a lot of hip mobility and flexibility. consequently it is much harder to get into.
• Pavel taught that during the set up of this style, you wanted to make it very hard to get into the lift. Almost imagine that you are wearing some type of restricted suit that made it incredibly challenging to get down to the bar. 
• Keep the ARMS VERY LONG. Grab the bar keeping the triceps activated, lats engaged and shoulders back. You want to think of "breaking the bar" which keeps the shoulder back and down. Similar to the GET UP, you want shorten the "X" in your back. Lat and contra-lateral glute will come engage and come closer together. Shorten all of those muscles.
• With the shoulders back and down you simultaneously trying the bring the hips closer to the bar. This creates the WEDGE effect that Pavel teaches in his STRENGTH STRETCHING DVD.
• Sumo version is very good for people with strong legs(and glutes) and good flexibility
• Also easier on back
• There is also a SWING STYLE SUMO which is very similar to the RKC Hardstyle Swing. This is also called the VERTICAL SHINS Version. It shifts your weight to your heels. Toes are not loaded so there is very little quadricep activation. It heavily overloads the posterior chain muscles (hamstrings, glutes, lumbar erectors). It also activates the RIGHTING REFLEX so you don't fall backwards.
• With the swing style DL you must touch the bar with your shins.

 GREAT DEADLIFT VARIATIONS

JEFFERSON DEADLIFT - This smokes your quads big time!!!! Great way to develop your Quads. I think other people call it the Straddle lift. More of a squat than a DL.

BEHIND THE BACK DEADLIFT (sorry- no photo for this one)- Teaches you to recruit quads as well and balances out the muscle recruitment to all leg muscles.

DEADLIFT TO JUST BELOW THE KNEES - This is a great version to teach you not to RUSH the DL and really grind the weight off the floor very smoothly. Pause each rep for 3 seconds at the knees and then return to the floor. Perform this for 2 reps and then one 3rd rep come all the way to the standing position.

DEADLIFT - 1/4 INCH OFF FLOOR - Only bring the weight off the floor enough to slide a piece of paper underneath the weight plates. This again develops tremendous patience and a LOWER GEAR for your deadlifting practice. Very tough but instantly rewarding as it teaches you to be smooth and slow in the beginning and safe your acceleration for the end. Pavel says that it is often better to make the first half of the deadlift hard and slow which will make the second half smooth and graceful. Better to have this then to start off easy and fast only to finish with an ugly, difficult looking effort.

Specialized Variety Vs. Invariants (Constant's)

This was perhaps one of the most interesting parts of the seminar. This is heavily outlines in Pavel's PTTP PRO book on pages: 38-60.  It's basically the same but different principle. It teaches us how to add variety to our training without losing the principle focus on each life.

• SV exercises mimic the lift the athlete wants to improve. These are reliable assistance exercises.
• You focus on changing SURFACE FEATURES:
• Stance - (heels together, one foot in front of the other, squat on balls of feet and press)
• head position (apply pressure to the back of the bench while doing the BP - careful w/this)
• Grip- (going snatch grip on DL / Double overhand grip / use no chalk to strengthen grip)
• Incline Angle
• Speed - (faster or slower - but shouldn't change order or technique of lift)
• Added bands, chains, water resistance,etc.
• Implement (KB's, kegs, rocks, logs, etc.)
• Range of motion (deadlift only to the knees or stand on a platform for increased ROM)
• Displacement of weight (Zercher SQ's / elevate the heels or toes on the DL)
• Assistance Gear - briefs, suits (things that artificially make you stronger

BENCH

• Load your Lats (push and pull from the lats)
• St up is everything. Must have weight on shoulders and feet (shoulder blades together)
• Bring the bar to the highest point on your sternum (almost the abdomen)
• Push yourself into the Bench
• Think of "breaking the bar" with the lats
• Big arch in back / Puff you chest
• Load up legs (feet should slightly in back of you)
• BP is a fully body exercise

SQUAT

• Pavel loves the Zercher Squat - it will make your DL and SQ much stronger
• Pavel could write a book just on the effective SV drills. 

And there was so much more................................this is was one power packed seminar.

 If you ever get the opportunity to attend a PTTP workshop, do it!!! Pavel was able to personally tell every single participant which DL technique was best for them!

Return of the Kettlebell Workshop with PAVEL

RETURN OF THE KETTLEBELL WORKSHOP

How to Dramatically Increase your Kettlebell Strength, Build Muscle and Lose FAT with Double Kettlebell Drills

One Day Workshop with CHIEF RKC PAVEL

Also Featuring:
 Senior RKC Doug "Kilt" Nepodal
 RKC Team Leaders Yoana and Franz Snideman
 RKC Team Leader Lauren Brooks
 RKC Team Leader Paul Daniels

When: Saturday January 15, 2011

Where: La Jolla, CA

What is the ROTK Program?

If you are familiar with kettlebells and have successfully been through Pavel's “Enter the Kettlebell” program, you will not want to miss this seminar as it represents “the final fruit of Pavel's research – combining the very best of ancient lifting wisdom with modern day scientific break-throughs.” 

The primary focus for Pavel's new program for Explosive Muscle Gain and Fat Loss is the proper use of Double Kettlebell movements.

What will this Seminar do for me?

I'm going to take a wild guess that you are a kettlebell enthusuast, am I right? I'm also going to jump out on a limb and assume that you are not HAPPY with your current results and that you desire to be STRONGER, LEANER and more FLEXIBLE! Let's also throw in the possibility that you would also like to have better conditioning that will tranfer over to your every day life.   Are these assumptions correct? I believe in all sincerity that they are correct.   

Their are many reasons to take this seminars but the number one reason in my experience on why you should invest your VALUABLE time, money and effort in this workshop is that Double Kettlebells SAVE YOU TIME!!!   

Since TIME is the most  valuable thing you have, you owe it to  yourself to invest in information that will get  you FASTER REUSLTS and in LESS TIME!  Pavel's ROTK methods are pure genius.  SHORT, BRIEF and INTENSE training sessions get you to your goals faster. 

That means you spend less time training and more time living life with the health, strength and vitality that you deserve. 

What are the main Double Kettlebell Movements?

You will have Pavel personally teach you how to maximize and improve the following movements:

• Double Cleans
• Double Front Squats
• Double Snatches
• Double Presses
• Double Jerks
• Double Viking Push Presses

What else will I learn? 

Mobility, Stability and SPEED!!!!!

•  Increase your thoracic, shoulder and hip mobility 
•  Increase your athletic potential and performance by learning how to explosively use your hips
•  Skyrocket your cardiovascular fitness and stamina 
•  Make your joints, muscles, tendons and ligaments more resilient 

Double KB drills have a very GLOBAL effect on all systems of the body, including the hormonal system, the nervous system and the muscular system. Double Kettlebell exercises means faster gains in muscle, strength, power and stamina! 

What Else Will I Learn?

THE SCIENCE OF BIG

– Why the Ketlebell is superior to a barbell for repetition quick lifts
- How to perform the Double Clean
- The importance of the “V” grip for the double cleans and why your rotator cuff will love it
- The proper rack position for guys and for girls
- Why and how to fully straighten out your arms in all overhead kettlebell lifts
- Why not to “scoop” and how to correct it
- The importance of breathing behind the shield
- How to match your breathing properly: Anatomical vs. Biomechanical
- How to perform he DOUBLE SNATCH – The Ultimate Expression of Full Body Power
-How to build huge shoulders and your upper back with the FRONT RAISE SNATCH
- How to perform the Side Raise Snatch
- The Single VIKING PUSH PRESS for Viking Muscles
- The Double VIKING PUSH PRESS
- The difference in grip between the Kettlebell Press and Kettlebell Push Presses and Jerks
- The Correct Spine and Rack position for JERKS and PUSH PRESSES
- How to Dip properly in the Jerk
- How to Drive and then Drop explosively in the DOUBLE CLEAN AND JERKS

-But that's not all, you will also learn how to GRIND AND GROW:

-The Double Press for Double Muscle Gains
-The Double Military Press done after a Snatch
-Learn how to Squat well in only half an hour
-Learn how to find your proper squat stance
-Learn the GOBLET SQUAT
-Learn how to find your netural spine and decrease back pain
-Open up your hips with the RKC Hip Flexor Stretch

MORE.....

-How to get Mobile Shoulder for effortless overhead lifts
-How use a pull up bar to open up your chest and T-spine
-The Kettlebell Straight Arm Pullover
-Why hanging from a pull up bar is great for flexibility and spinal decompression
-The difference between the RKC and Girevoy Sport Rack Position for Jerks, Push Presses, and Presses
-Why the overhead walk is necessary for shoulder mobility and shoulder stamina
-Pressing from partials squats

MORE...

- Kettlebell Touch and Go Sumo Deadlifts with 2 Bells
- BEHOLD THE POWER OF RUSSIAN "BLOCK TRAINING"
- Learn about the Russian secret of TWO WEEK BLOCKS

And so much more! Pavel will literally share his best muscle and strength building techniques for FAST RESULTS! You are guaranteed to get much stronger and more reslient from this workshop!


Here are some of the TESTIMONIALS we received from Last Years ROTK Workshop with Pavel!

The Return Of The Kettlebell workshop was amazing!!!!!! Anyone that has a chance to take a workshop with Pavel and misses the experience is cheating themselves. Not only did my skills improve at the ROTK workshop I became a better trainer because of the knowledge Pavel shared with us.
David White, RKC Level II 
Dear Yoana and Franz,
Thanks for putting on such a great seminar! With such an advanced program as Return of the Kettlbell, the hands on technical guidance of Pavel and the rest of the instructors was worth the price alone. Learning the ins and outs of the program was invaluable as well. Even if one doesn't intend to undertake the ROTK protocal itself, we learned enough about it's concepts and applications that one could apply them to various other protocals and be a better trainer and lifter for it.
Best
Dennis Rittenhouse RKC 
This was one great workshop, and after having had a chance to go home and try out the movements we learned, I realize just how good it actually was. The level of instruction was nothing short of superb; there were plenty of instructors to go around and each was dedicated to making sure you were learning what to do and how to do it correctly. While I was worried that I wouldn't fit it due to my age, 60+, I found just the opposite (although the Amazon women scarred the hell out of me!) The pacing was just right as we moved constantly with time for breaks. It started on time and ended on time and by the end of the day, you knew you had been Pavelized!
Dana Strout 
Pavel's Return of the Kettlebell seminar was worth every penny. The instruction covered large areas of training with incredible detail. Expect to fill pages with notes even if you've read the book and practiced the drills; whether you're an RKC or not. You'll improve upon Enter the Kettlebell drills, build the Return of the Kettlebell skills, learn how to incorporate everything into a cohesive program, and even gain a few surprise additions to your training toolbox. A day-long seminar will give you enough information to work through for months of training at home.
K.C. Carnine, NASM CPT and RKC

I had a great time at the seminar. I only discovered kettlebells about a month before attending so I was pretty green with it all. An hour or so in, I realized the whole thing was going to be way over my head and started to worry the day would be a total waste. Quite to the contrary, the Revolution Fitness team was so generous with their time and attention. They were with me at every exercise helping me get the most out of it and take my KB training to the next level. I learned so much.
Thank you.
Londin Winters 
"Just arrived back in DC and wanted to post a belated thank you to both of you for organizing a fabulous event. The instruction and information provided by Pavel was, yet again, exceptional. Well worth the trip from the east coast. The ETK+ protocol was especially intriguing to me and one I will put to good use. I hope you repeat this workshop in the future and I encourage all to attend. Thanks again to both of you, Pavel, the other instructors and attendees for creating a very special event."
Best Regards,
Jim Skislak 
Don’t miss your chance to learn from Pavel himself, the perfect blend of instruction and hands on practice. It is an unsurpassed opportunity to learn from the Chief, all the material in ROTK and then some. You just can’t get that kind of instruction from the book alone. Pavel has an amazing ability to help individuals “connect the dots” between reading and doing! I am so grateful I was able to attend! Lots of “ah ha” moments to be had!
Petra Vanbaar, RKC

Thanks for organizing this quality event! I appreciate the work you did providing hotel and restaurant information prior to the workshop and for putting together the dinner plans afterwards. I enjoyed the workshop and learned a great deal. The people attending were all enthusiastic about learning. Pavel is always an amazing teaching experience. The assistant instructors were also helpful. There was a lot of new information in the ROTK workshop. From double kettlebells to the tactical pull up bar and TRX applications…lots of great information that I’ve been applying since my return. Thanks again for hosting.
Ron Jones, MS, RKC

Here what Strength coach and RKC Team Leader Dan John has to say about this magnificent program:

"I'm not sure I can speak highly enough about "Return of the Kettlebell." Maybe it's the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the "four knots."

It could be the "big things." I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the "V" position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I'm not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! "

Dan John RKC TLAnd here is what Master RKC Jeff O'Connor has to say:

As a casual read, this is a fantastic book and anyone will benefit from the knowledge shared. But, for the serious student of the "Iron Game" this book (like all of Pavel's) deserves multiple reads. The details and training gems contained in this book are numerous and invaluable. It's not about the sets and reps, it's about the technique and application. Using the lessons taught in this book will definitely pack dense athletic muscle on your frame. Don't cheat yourself, earn it with ETK and then apply RTK. You will get results.

Jeff O'Connor, Master RKC - Talala, OK

And read what Master RKC Mark Reifkind has to say about ROTK -

"Pavel hits another home run with his new book "Return of the Kettlebell". I shouldn't,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought.

One of the main things that differentiates Pavel and the RKC from every other 'wanna be' kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool.

Using the key principles of the RKC, just in new configurations, Pavel teaches us how to 'muscle up' with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle.

When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen!Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art.No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! "

Rif

Mark Reifkind Master RKC Instructor - San Jose, CA


WHAT WILL THIS COST ME?

You have until November 30 , 2010 to get $100.00 off

$399.00 until November 30

$499.00 after that

e-mail:revoinfo@revolutionlajolla.com

Cancellation Policy

$100 Cancellation Fee

No Refund after January 1, 2011