I found the following workout in my journals from 2008 to 2010. Reading my notes made the memories and sensations flood back to me. The workout was so intense that I’ve never had the courage to repeat it as written. It was basically an experiment using my Polar Heart Rate Monitor to discover how I could burn the most calories in the shortest amount of time. Continue reading
It all started for me in 2006, I went to bed one night and woke up the next morning fat.
I bought myself a Speed Rope and Buddy Lee’s book on jump rope training and stuck to the plan. I started off fat but average at jump rope and within a year I was making that jump rope hum and buzz at a dizzying rate enough to make Rocky Balboa look bad. I could jump 40-minutes with only a handful of missed jumps and do things like 110 revolutions in 30 seconds. 50 consecutive double-unders & double-under cross-overs were something I do on moments notice on a bad day. I was lighter, faster, more agile and a hell of a lot leaner. Two problems…
- I’d wake up with my feet killing me. (Plantar Fasciatis from all the stress of jumping.)
- While I was indeed leaner with improved cardio, I was not any stronger.
I realized that while jumping rope was an incredible exercise it wasn’t something I wanted to do or could continue doing for up to 40-minutes 5-days a week for the rest of life and it wasn’t going to improve my physique or strength past a certain degree. Then I discovered Kettlebells. For years I had been reading books on martial arts and flexibility training and there’d always be these ads by some Russian guy promising to get me in the splits in record time. I’d read those ads and sneer…. until I bought one of those books and his stuff worked, not full splits in minutes… but 12 inches improvement after years of being plateaued in seconds. So when this same Russian promised Kettlebell training would deliver the same sort of rapid strength and endurance gains I was intrigued to say the least.
I purchased the book “Enter the Kettlebell” and read it several times, took notes and bought my self some kettlebells. I followed the plan provided in ETK and stuck to it. A few weeks of the break-in program called “The Program Minimum” and then I began my journey to as the Evil Russian put it “become a man among men” by following the program entitled the “Rite of Passage”. Within months I was making rapid, incredible and unbelievable gains with only six exercises: Getups, Swings, Cleans, Presses, High Pulls and Snatches all done with a single kettlebell. Here are just some of the benefits I experienced
- I lost 14lbs of body fat and replaced it with 14lbs of muscle.
- I rehabbed a shoulder that used to sound like broken glass during warm-ups
- I rehabbed a chronically sprained ankle that had bothered me for years within 4 workouts
- I went from pressing the 16kg/35lb kettlebell to man-handling the 24kg/53lb kettlebell
- My posture improved so dramatically that I was frequently shocked by my own reflection in mirrors. Out of the corner of my eye, I would honestly see this guy following me that I didn’t recognize, turn my head and realize it was my own reflection.
- Developed forearms that drew unsolicited compliments from other men in the gym.
- Develop muscles on neck, back and shoulder that honestly freaked me out the first time I discovered them by accident in a mirror.
- Lowered my resting heart rate from the 70s to the low 40’s in just 4 weeks.
That was the start. Now it’s 5 years later. I completed the Rite of Passage: I can one arm press a Kettlebell 1/2 my bodyweight and perform 200 or more reps of kettlebell snatches in 10-minutes with a 53lb kettlebell. I’ve earned my RKC, RKC II and CK-FMS Kettlebell instructor certifications.
I’ve taught thousands of group and private Kettlebell lessons, hosted kettlebell workshops and certifications, successfully trained others who have gone on to lose weight, transform their bodies, become better athletes or go on to become HKC and RKC certified instructors themselves. Just yesterday I returned from a continuing education workshop for kettlebell instructors and strength coaches and I’m scheduled to attend several more this year alone. I learned more about fitness in 23 hours of my first RKC than most trainers learn in a decade. Since then I learned even more, more than I honestly ever thought there was to know and I’ve discovered that strength and fitness are simple. Not easy, but simple and I owe everything I’ve learned to Pavel, John DuCane, Dan John, Jon Engum, Gray Cook, Brett Jones, Thomas Phillips, Zar Horton, David Whitley, Betsy Collie, Karen Smith and all of the strong, and intelligent professionals in the RKC School of Strength that I’ve had the honor to learn from.
Why am I telling you this? I suppose it’s because despite all the disinformation and crap out there concerning exercise and fitness there’s so little of it that actually delivers the results as promised in a way that is realistic, reasonable and sustainable for life. Programs like Crossfit, P90X, Insanity, and Biggest Loser are selling people on the idea that every workout has to be insane performed at a super high intensity. That if you’re not wearing a shirt that insults someone else’s performance you’re not a real athlete or worthy to train in certain gym. That puking and muscular soreness are admirable goals. That Box Jumps are appropriate for a 300 pound female with bad ankles and knees as well as for a teenage volleyball player who can’t perform a decent squat with her own bodyweight.
Fitness doesn’t require another intense 90-day program and boxes of supplements. It doesn’t demand high risk exercises like box jumps for obese weight loss clients or a skinny female trainer yelling at you on television. You don’t need Tires to flip, sledge hammers, bosu balls, plyo boxes, Concept II Rowing Machines, boxing bags, and all the other equipment necessary for the next Workout of the Day.
Still don’t believe me?
Here’s more proof… Karen Smith Sr. RKC performing a strict one arm press, weighted dead hang pullp and one legged squat with the 53lb kettlebell all in two months with just 10 reps a day of each exercise, … no puking, no box jumps, no screaming trainers.
The RKC Methods can deliver elite fitness with as little a Kettlebell and your bodyweight.
But your’e not hearing me. The kettlebell won’t deliver the results, the exercises won’t either…the RKC Methods will. The RKC Methods will deliver results regardless of the tool you choose to use. It’s documented and proven and the RKC methods are currently in use by professional athletes, special forces and more… for a reason, THEY WORK! The RKC Methods consistently provide the kind of safe and effective techniques that can transform a fat couch potato into an athlete or transform an athlete into a champion. Moreover, the RKC never rests it is constantly improving. The RKC is a think tank that continues to attract the best of best and develops people that are stronger than they look and stronger than most people believe they have the right to be.
Are you tired of the fitness B.S. and seeking a coach that will cut the crap and give you ONLY what you need.
Do you want results, not fitness oriented entertainment?
Are you tired of the macho posturing in fitness; the puking, the tough talk and slogans that insult your intelligence?
Do you want training that is high yield, not high risk?
Do you want to be stronger in your 70’s that most people are in their 20’s?
Are you ready to commit to 6 years of smart, sustainable & repeatable training vs 6 weeks of stupidity that virtually guarantees injury?
If this sounds like you, then I can’t wait to meet you and help you achieve and ultimately surpass your fitness goals. As an active and constantly growing/improving RKC, RKC II, CK-FMS instructor I am uniquely qualified to deliver exactly what you seek. Safety, Strength, Intelligent training and Results.
So after you’ve recovered from your W.O.D. induced injury, discovered you really can’t train like the highlite reels from The Ultimate Fighter, put away your P-90X DVDs, or have gotten fed up with that skinny lady yelling at you in bootcamp, give me a call and together we’ll begin an intelligent approach to fitness that you will look forward to doing AND be able to do for the rest of your life.
Start your “Rite of Passage” from victim of insantiy to master of your own health by calling me at 402-850-5551.