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, 2^nd set not so good, and the 3^rd 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.....

Aprils workout - IKFF Certification in Hoboken NJ

Hello, hope everyone is having great workouts!

Been trying to get my running up but nagging injuries are slowing me down.

Below is my latest workout revision, you’ll notice I’m practicing Dbl KB Jerks & Snatches [single kb] every workout, this is due to Level 2 IKFF cert in May 18^th -20^th {AMRAP=  as many reps as possible] There are slotsavailable for level 1 &2 in Hoboken NJ click here for more information.

Just to get this out there as well as being CKT and ISSA [VERY soon as soon as I finish my test] I am also a trained health coach inquire for more information.

Monday

Bench 3-2-1

Cardio Divide

Dbl KB Jerk  & Snatches AMRAP

-          28k

 Strength Conditioning

Tuesday

Cardio

Wednesday

Trapbar Deadlift 10 minutes

Cardio Divide

Dbl KB Jerk  & Snatches AMRAP

-          20k

Pushups/Pullups 7 minutes

Core finisher

Thursday

Friday

Squats [20 rep]

Dbl KB Jerk  & Snatches AMRAP

-24k

TGU 10 minutes

Cardio  Divide

Sandbag or KB or Combo drills

Let me know what you think of this workout!

Where is the time going?

I’ve been busy with new job [still], I guess I am lucky to have that problem in this economy.

I do have my current work-out.Where it says “support work” I may do extra work to support the strength work preceding it, for example on a chest day may do some tricep work. The Dual threat synergy is a workout by Josh Henkin and Troy Anderson, [available on link on the right “Ultimate Sandbag”] I’ll do that when I work out at home at the gym I’ll do some kind of “WOD”. Fridays I’ll be working towards my IKFF level 2 certificaton.  There is a level 1 &2 cert in Hoboken, NJ-5/18-20 if anyone is interested click on the above IKFF banner and go toevents, see you there.{or here}

Monday

Bench 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy {WOD}

Cardio

Wednesday

Deadlift 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy

Cardio

Friday

Biathlon – Jerk and Snatches

20 Rep Squat

 2 Minute Cardio Divide

Dual Threat Synergy

Cardio

ALSO anyone planning on doing a Spartan Race in the U.S. use this code for $15 off - NJSRT002

MOVE!!!!!

Now that I am Certified…

I recently earned my IKFF CKT certification, during which I got the Kettlebell Sport Bug. So now I want to add that element into my training without sacrificing other types of working out that I’ve been doing. Granted when I do enter a contest the Sport lifting ratio will increase. In case you do not know what KB Sport consists of it is timed events, either a biathalon which is 10 minutes of Jerks a rest the 10 minutes of Snatches [1 hand change]], or the long cycle which is 10 minutes of clean and jerks. Now during these ten minutes you can rest in the rack or overhead {snatch only in the overhead. of course} position you can not put the bell down or your time is finished. There are different Kettlebell weight requirements, and you are using a competition style bell.
Right now I still have to get the lifts down so I have added them to my workout as follows, note the changes

Each workout will start with 1 of 4 10 minute EDT sessions
1. Turkish Get-up

25lb club & 48kg Bell

2. Deadlift
3. Long Cycle
4. Squat

These will be followed by a 2 minute “Cardio Divide”

Then practice of the Jerk and Snatch
Mondays, I will do ladders [timed] with a lighter bell
Wednesdays, interval – start with 30/30 a heavy bell
Fridays a timed session

On days in which the EDT is the “Long Cycle” I will add an extended pause at the top and rack positions [of jerk & press] to practice “resting”

2 minute “Cardio Divide”

GPP & Cardio [or combined]

What do you think? All suggestions are welcome!