IKFF

Tuesday, July 08, 2014

T Nation | Fast Abs: 4 Fat-Burning Finishers

Some Great Finishers!



T Nation | Fast Abs: 4 Fat-Burning Finishers

Saturday, August 10, 2013

Working Out VS Training Pt 2



Can you do both?
Is it possible to both train and workout at the same time, even in the same workout?
I’d say it is possible as long as you have your priority set correctly. If you are training for an event and it is in the near future, you would train your event in the first part of your session, SPP - Specific Physical Preparedness. An example would be if you are training for kettlebell long cycle at a competition you would practice/train for that in the beginning of your session. The second part of you session would be GPP – General Physical Preparedness. This is where you can “workout”, do circuit training, cardio, free weights, etc..
Now this can sound promising, a place where you can add variety, as long as it still works toward your goal of your training, and does not push you towards overtraining.
How do you know if you’re overtraining? Here are some signs of overtraining:
  • Washed-out feeling, tired, drained, lack of energy
  • Mild leg soreness, general aches and pains
  • Pain in muscles and joints
  • Sudden drop in performance
  • Insomnia
  • Headaches
  • Decreased immunity(increased number of colds, and sore throats)
  • Decrease in training capacity / intensity
  • Moodiness and irritability
  • Depression
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injuries.
  • Compulsive need to exercise


There are several ways to objectively check for over training, one simple way is to check your heart rate, pulse, when you wake up in the morning. If you know your resting heart rate [1st thing in the morning] and you find it is going up that is a sign of over training.

Some ways to treat over training
·               Rest and recover
·               Hydrate!!!!!
·               Sports Massage

That’s all for now ….any questions? Comments?

Thursday, July 18, 2013

Working Out VS Training



Have you ever heard a phrase you liked but never gave it much thought?

I saw a picture of a sign hanging in a gym. It was the rules of the gym, and #1 was “Train don’t Workout”.

I liked that but never gave it much thought, until yesterday. Currently I’m training under the tutelage of Ken Blackburn, with help from Donica Storino, both from the IKFF for the kettlebell championships in November {Click above banner for more info}, I’ll be doing the “Long Cycle” . So I decided to do my Wednesdays session in my garage, sure I knew it was hot, 112f, but I like that once and a while, nothing like gettine a good sweat going. Here’s where it dawned on me the difference between training and working out. The good sweat would be great for working out, but when your training not so good. I was supposed to do 2 – 3 minutes  sets of 10-12 reps. First set was fine, 2nd set not so good, and the 3rd set of just cleans was plain out exhausting. So I now know, training is having a goal or event in mind, working out is just getting work in. Right now I’m training so no more garage sessions over 75f.
Thanks for reading and I'll be posting alot more from now on.....

Saturday, April 20, 2013

Progress....



Ever become frustrated with your workouts?

Well, the road to recovery can be full of frustrating times! Then top that off with a trip, I mean a slip, down iced up front stairs really adds to the aggravation. 

I went to Tenn. to visit my brother and his family and also to run in the Lexington Blue Grass ½ Marathon, needless to say the training I did up to the slip & trip, was for nothing,  my hip was having none of it! It would have been tough but if it weren’t for the slip I would have finished, even though it was a very tough course. Congrats to all who finished!!!

The one thing I’ve learned from this comes from reading ,“The Seven Habits of Highly Effective People”,  and that is try a paradigm shift.

No I’m not back to pressing 48kg kettlebells [not yet any way], or benching or any pressing, what I was pre-op, but every workout I’m better than the one before. Went back to working out end of January, as posted here. Couldn’t press a 8lb [yes pound, not kilogram] kettlebell, as of last week was jerking 20kg for 16 reps and press  a “pood” for 5 , still not there but improvement none the less.
So, for now I’ll stop looking so far back in my past and just look at my last workout, and future.
In Hoboken this June I plan on getting my IKFF level 2 test completed [June 14-16, go to events-registration Payment Plans are available ]
In May I’m running the Spring Lake 5
I did get some new toys, Yoke from from Black Widow Training Gear….


Who wants to play?

Also check out my new site FULLBODY WORKOUT SYSTEMS

I am still following the same workout for now, just adding the toys

Feel free to comment, not spam you know who you are get a life, ask questions, give me something to write about

Tuesday, March 12, 2013

Some Progress

  Since my last post progress has happened, in some exercises anyway. I've been using the Hammer Strength machines for now until my stabilizers get stronger, doing band work for that. One example of increase is the incline started out 3 weeks ago with 25lb plates on each side, 1 per side, last Wednesday 2[45s] per side, bout 50% of my normal but getting there. Trap bar dead lifts, started out 45 per side, then last Friday did the picture, never sure how much the bar is, but were doing sets of 12! Yesterday I did double Kettlebell Jerks, 16 kg, 4 sets of 5, the one of 10.
  Still conditioning is slow I have good days then it takes a few to recover, so the 1/2 marathon the end of the month in Lexington, Ky, will be very interesting!
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