RKC School of Strength

Official blog of the RKC

Archives for December 2014

Team RKC—Restoring Freedom, Respecting Individuality, Realizing Full Athletic Potential, Rewarding Skillful Effort

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RKC Team Spirit, Chicago 2014
RKC Team Spirit, Chicago 2014

2014 was a banner year for Dragon Door’s resurgent RKC, with 26 3-day and 28 1-day certification workshops in almost as many cities worldwide. And we already have 31 RKC workshops scheduled for 2015…

Just as significant has been the intellectual output of high-level training advice, with 19 of our RKC leadership contributing 46 information-rich blog posts, not to mention numerous fine articles for our site, over the last year.

Now the numbers are nice, but it is the soul that matters more. The ethos—the soul and spirit of the RKC—has evolved to be friendly, supportive, fun-loving, stimulating and at the same time professional. Inspirational excellence is the motto…

The beginning of a fresh new year is always a good time to remind ourselves of why we do what we do. Why choose Dragon Door and the RKC ?

Here are four reasons why:

RKC Restores Freedom

We can be second-class citizens in our bodies, shackled by poor posture, restricted in our movement, weak-jointed, slow, sluggish, low-energy and fat. Or we can enjoy the freedom of erect posture, free-flowing mobility, resilient joints, explosive power, boundless energy, functional strength and a sleek, muscular physique. RKC’s system rewards you with all of these physical freedoms in spades. It’s what we do and what we stand for.

True freedom physically takes great discipline—and a devotion to a multi-functional approach that does not divorce strength from health. RKC recognizes that need and delivers a complete program to simultaneously boost power, build strength and ensure quality movement.

Within the essential discipline of the system, RKC releases you from the tyranny of dogmatism and from an outmoded, authoritarian, faux-militaristic style of teaching. We are all adults here, as it were—and you are accorded the freedom to learn as adults.

Free body = free spirit = free to grow = free to develop…

RKC Respects Human Individuality

We, the RKC, are PEOPLE first. We are not faceless robots robbed of all personality—to be shoehorned into the rigidities of a dehumanized Brand. That path leads to a gray and soulless world where people are seen as dispensable parts of an uncaring machine. The RKC recognizes and respects the right of the individual to express himself as a complete personality—not be a voiceless pawn in someone else’s end game.

Come to an RKC or HKC and you’ll see what we mean: Soul-in-Action. The RKC instructors are passionate about helping you reach your strength and health goals. They care deeply that you succeed and they do their utmost to realize your dreams. Within the very real discipline of the RKC system, experience the warmth and care of instructors who have their clients’ wellbeing close to their hearts.

Dragon Door celebrates its RKC leadership as individuals who each have something unique to bring to the party. We have chosen our leadership for their personal qualities as much as their skill and physical accomplishments as athletes and trainers. Life is short. Let’s enjoy it and be human about it!

RKC Helps You Realize Your Full Athletic Potential

The evolved RKC takes a sane approach to helping you realize your full athletic potential—instead of attempting to enforce arbitrary strength standards that lead to frequent injury, poor movement skills and the sacrifice of your overall health and wellbeing. Because the RKC’s curriculum emphasizes safe progressions and regressions, each person can train and develop themselves as complete all-around athletes, rather than being one-dimensional.

If you are looking to cultivate your full athletic potential in a healthy, safe manner, based on a pragmatic approach, then the RKC is the place for you.

RKC Rewards Skillful Effort

When we train strength at the RKC we train the skill of strength, not the stupidity of strength. Same for power, mobility, flexibility and endurance. The RKC’s goal is to graduate skilled instructors who—while modeling a high level of physical accomplishment themselves—have the competencies to properly train others in the absolute fundamentals of fitness.

We believe that consistent, skillful, diligent effort trumps the reckless bid to be strong whatever the cost.

2015 is shaping up to be one of great growth for the RKC. We invite you to join us in that journey…

Advanced Kettlebell Workout: Forget the Snatch

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Senior RKC Beth Andrews

Are you a good snatcher? Is your kettlebell snatch effortless and smooth? If you love to snatch try this combo. Add a lunge to the snatch. Your concentration will heighten with the multiple movements. This combo will set your heart rate on fire, scorch your legs and challenge your mind. You’ll actually forget that you are snatching. Start with a light kettlebell to groove the pattern then go as heavy as you can handle.

One of my favorite workouts is to clock in for 15 min. Or my goal would be to do a 10-1 countdown of the lunge snatch and combine it with goblets squats 10-1. As always, form is more important than time or weight. Let me know how your legs feel after this workout!

IMPORTANT:
* This is an advanced combination move for both the Lunge and Snatch technique. Be aware of the hip power and extension throughout the exercise. Make sure your Lunge and Snatch form are spot on before attempting the combination exercise.
** The kettlebells used in the video are official Dragon Door kettlebells I color coded by different sizes.

Watch the video to get the finer points. Have FUN…see you on the other side…

***
Beth Andrews is a Senior RKC Instructor, PCC Team Leader, CK-FMS, and Primal Move Instructor. She became the 5th Iron Maiden in 2013. Beth is the owner of Maximum Body Training and has over 20 years of training experience. She also has a successful on-line training business. For on-line training or to host an HKC or RKC certification workshop with Beth, email her at: bethandrewsrkc@gmail.com. For training tips and workouts visit her Youtube channel or her website at http://www.maximumbodytraining.com

From Broken to Team Leader

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Paul Britt Double Press At RKC

I was broken in October 2012 at the RKC-II. It happened because I was stupid and I let my ego get the best of me at the certification. I thought that I only had a minor training injury prior to arriving in St. Paul for the workshop. I had been working on heavy double presses on a day that I was tired, but due to having to attend this particular cert, I stayed with my “program”. In the middle of my final set, I felt a sharp pain on my left hip and back. I dropped the kettlebells and decided to take a few days off. It was still bugging me a few days later, so I went to a chiropractor. The consensus was that it was just a minor strain and that I would be okay to attend the certification. So off I went, with some kineseo tape to hold me together for the three days ahead of me.

I knew the snatch test would probably put too much stress on my back, so decided that I would wait till the last day to take it. I was able to get through all of my Level 1 skills and the half-body weight press on day 1 without too much trouble. But, I had a few problems with stability that I should have paid more attention to during the skills test. I noticed that I struggled with my foot on the left side for the get-up as it did not want to stay locked down as I moved through the different parts of the movement.

I initially started out with lighter weights than normal, just to allow me to get through the certification. I had a past Master RKC give me a hard time about the weight and I let my ego override what little sense I had and I bumped my weights up. Sometime during the day, I felt a pop in my back on the left side. I did not really feel a lot of pain at the time, so I kept on training. I got back to the hotel in a lot of pain and barely slept. When I got up the next morning, I literally had to drag my leg as I walked down the hall to find some Advil. I ended up buying eight packages and using four to get to breakfast and the first half of the cert. I had to take the other four to get through the rest of the day. The last day was even worse, I thought about just quitting, and I should have. Unfortunately, I am a little stubborn and hate to give up. At that point, nobody really knew what was going to happen to the RKC after that weekend, so in my head, I had to get through the weekend and earn what could possibly be the last RKC-II certification. So I pushed through and passed all of the tests except for the Jerk and the Snatch test. I knew that I had 90 days to send the video into someone to pass those two skills. Turns out that was not going to happen for a long time.

I knew as soon as I got off the airplane in Dallas that I was not right. I struggled to get out of the seat, get to my bags and walk to my car. I ended up getting home and telling my wife that I had screwed up and was badly injured. The pain was pretty constant, so I took off from all training for what was supposed to just be November, but it ended up being a nine month break. I had to train my lead coach, Justine Deets RKC, to pass her HKC and RKC skills without being able to perform them myself. She was my gym replacement while I was recovering. I hosted an HKC in January, but was unable to assist because even picking up 12kgs caused me a lot of pain.

I was not healing, so after the first of the year, it was time to see someone about it. I ended up being referred to the top spine doctor in the area. At my appointment he told me that I had herniated discs at L4-L5 and L5-S1, both on the left side. He informed me that it was a lifelong injury and that my days of heavy lifting were over. To say that I was not thrilled by that was an understatement, so I decided to show him that I would be back to heavy lifting again. I went with a non-surgical solution for the problem and had a series of injections into my back that gave some minor relief. While the injections did not allow me to start lifting again, they did allow me regain some everyday quality of life. It was at that time I met Dr. Steve Horwitz, DC (and now RKC instructor). Dr. Horwitz worked with me on my nutrition and showed me how to ease the inflammation and pain with proper supplementation. Once my nutrition was dealt with, I was able to start healing and training again.

I had scheduled an HKC/Primal Move Certification Weekend with Master RKC, Andrea Du Cane and Senior RKC Jay Armstrong, but was not really doing much in the way of training yet. Andrea knew about the injury, so she would not let me do much during the HKC. I was the ‘go-fer.” While I was finally moving better, I was still in pain with bad movement patterns most of the time. I was able to participate in the Primal Move Certification that weekend and found that it was life changing for me. I was able to go through the workshop pain free. It was amazing how much better I felt just going through the workshop. The one day workshop was like a reset button. It was the first time I was pain free during my day to day activities of living. It improved my movement, eased my pain and that definitely helped my outlook. I had been in a depression since being injured because I was unable to train and burn through my day to day frustrations.

Andrea and Jay also showed me a few drills, including pendulum swings. I also started playing with Figure 8’s as they allowed me to strengthen my posterior chain without moving through painful patterns and positions. I also went to town with Primal Move and added in Convict Conditioning on a daily basis. I would train something every day, but never to failure or into pain. That was my training program for about 3 months and every day I felt better, moved better and got stronger. My focus was on healing and avoiding pain. I spent lots of time on the pullup bar, doing handstand pushups and Convict Conditioning skills on top of daily Primal Move work.

In October of 2013, I hosted an RKC with Andrea Du Cane, Master RKC leading the workshop. She asked to see my skills as an Assistant. I hadn’t trained with any weight over 16kgs in any of the RKC Basics prior to the certification weekend. This was one year after blowing out my back and I figured that it would be ugly. I had not even attempted any of the skills with my snatch test weight prior to this attempt. I was actually scared when I was asked to do it as I knew it was going to be a hot mess. I was pain free and nailed my skills test. After that it was as if I had been freed from a dark hole. Andrea had to keep me reined in all weekend because I was so excited that I was able to train again. She told Shane England RKC, that they had “unleashed a monster”, I could not stop playing around with the kettlebells. I participated in as many of the drills as the attendees did as I tried to fix the bad habits that got me into the position I was in.

After that weekend I continued to train and work on a lot of rehab style work to get back to a decent level of strength. In that time, I was able to host and assist at several HKC’s and RKC’s. I improved my skills and movement at every event I attended. Andrea let me assist at every event and she helped me improve my skills at every certification. If it had not been for her friendship and mentoring, I would not have been able to train or teach at the level I am at now. In July, I was promoted to RKC Team Leader, based in part on my ability to come back as a better instructor because of my injury. It forced me to re-evaluate everything that I was doing as an RKC. Prior to this, my skills were not as good as they should have been. The injury made me a better coach, and I became stronger because of it. I have to use the RKC Principles correctly to avoid being injured again.

Paul Britt Coaching

I was able to get to the point where I was able to press half bodyweight again and knew that I had to try RKC-II again. In October, I hosted the RKC-II at my gym. We had a great group of strong people in attendance. Like the last time, Day 1 was RKC I and our strength requirement test. I felt that it was the easiest and best RKC recert test that I have ever performed. My skills were dialed in and the snatch test was by far my best one that I have ever completed, it was almost easy (the snatch test is never really easy). I passed RKC-II after a long weekend of heavy lifting. I had gone into the weekend with some trepidation, because I had been hurt. It was probably harder for me mentally than physically due to my last attempt ending so badly. I was nervous going into the testing as I did not fully believe that I could get through it without being injured, but I only had a slight issue with my left side pistol stability.

RKC-II Group Photo in Texas

What did I learn from all of this? I learned a lot, though I wish I had learned it without being injured. I was once taught that experience came after you needed it. I hope that someone uses mine to avoid taking the same path. Do not terrain into pain. If you are injured and your life is not in danger, take a break and heal. Do not let your ego cause you to do stupid stuff. There is no certification that is worth permanent injury and we hold a lot of certifications during the year. That is why I am glad that I chose to stay with the RKC. Dragon Door and the RKC’s focus on being a great instructor and their focus on the safe building of your skills is why I am proud to be a part of this community.

What’s next? I am training for the Beast Tamer. The plan is to do it for my 48th birthday at the October 2015 RKC led by Master RKC Andrew Read. There is still room and time to sign up for that certification.

***
RKC Team Leader Paul Britt has been an RKC kettlebell instructor since 2006. He trains clients at Britt’s Training Systems, his award-winning Hardstyle Kettlebell Training Facility in Rockwall, Texas. Paul has served as an assistant instructor at many RKC and HKC Courses, is a Certified Kettlebell Functional Movement Specialist (CK-FMS) and works with some of the top Chiroprators in North Texas. Please visit his website brittstrainingsystems.com for more information.

A One-Size-Fits-All Solution for Problematic Kettlebell Presses

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Master RKC Andrew Read Performs a Kettlebell Bottoms Up Press

The learning and skill continuum that begins at HKC and progresses through RKC and RKC-II follows a fairly straight line. We begin with patterning exercises in HKC—two hand swings, the goblet squat, and the get-up—before progressing to one handed variations on these themes such as the clean and snatch, and the double kettlebell front squat at the RKC. The work done on the get-up lends itself to pressing and snatching which in turn leads to the double push press and jerk as well as the windmill and the bent press at RKC-II.

At RKC-II, people usually face one of two problems, either their thoracic mobility is poor and they struggle with the double overhead work (as well as the windmill and bent press) or they struggle to get their heavy press. As much as the old RKC saying, “To press a lot, you must press a lot” does ring true for many, it may also lead to bigger problems down the line.

About a year ago I wrote an article for Breaking Muscle (Single Kettlebell Ballistic Complexes: How to Save Your Shoulders and Still Work Overhead) which explained the three different types of AC joint set up that people have, as well as possible ways to train long term without damaging yourself. But that still doesn’t help us with the heavy press goal if we’re on our way to RKC-II, does it?

When I wrote Beast Tamer, I outlined many different press plans that could help you get through a sticking point in your press training. I’ve learnt a bit since then and want to outline a plan below that will help you get through your sticking points without risking injury.

What we need is a drill that gives us the same feel as the heavy press and the same effort—all without placing the same strain on the AC joint. This is where the bottoms-up press (BUP) comes into play. The BUP is an interesting drill. Interesting in that I have used it as a one-size-fits-all solution for a variety of problems with the press. Not gripping the kettlebell tightly? The BUP will fix that. Not staying tight in your press? The BUP will fix that too.

The BUP is ideal for our needs as it teaches great form while forcing you to use less load. That may sound problematic, but the body doesn’t register how much you lift, only how much tension you generate. If your form is even slightly off, the kettlebell will fall. This is what makes the BUP ideal as a learning tool. It is automatically apparent what needs to happen and where the point of failure is.

Imagine that the fulcrum (center of rotation) for this movement is not the delicate AC joint, but instead a point midway between the deltoid and the elbow—essentially the middle of the bicep. By focusing on having your elbow move around that point while doing a BUP you will teach your whole body to engage during the press. Likely you will find this feels significantly different to what you have been doing when overhead pressing.

One of the things to keep in mind in relation to the BUP, is that it has a great effect up to a point. I don’t believe that past 32kg they do much to boost your press as the skill becomes its own lift. Prior to that they can be a valuable tool to teach you tension and alignment. Do not make the mistake of turning the drill into an exercise. The goal is never to have the best BUP in the world, rather to use the BUP to build your press.

Low reps are a must with the BUP, as the CNS fatigue from the high grip demand is intense. 2-3 sets of 3-5 reps seem to work best prior to your limit presses for the day.

The other side of this equation is that healthy shoulders are not built from pressing alone. For every push, you must have at least one set of pulling to counteract it. While the pull up is usually the choice of functional trainers, I’ll caution against it as the lat also acts as an internal rotator of the arm, so if all you do are presses and pull ups you’re just as likely to end up with bad shoulders as if you only did presses.

At RPT, we use a variety of weighted mobility drills to achieve healthy shoulders. Here’s how a press workout might look:

Lying dislocates with weight – 3 sets of 10 reps. Paired with push-ups for 3 sets of 10-20 reps.

BUP – 2 x 5 at 50%

Y-T-Row – 2 x 5-5-10

BUP – 3 ladders of 1-2-3 reps combined with easy light two-hand swings in between to help shake the tension out.

Perform a rear support—think of it as a face up plank—for 60 seconds and then do a get-up on each side. Perform three super sets of this as a final shoulder health practice. Make sure to stretch after and “unglue” all the tension you’ve built up in these muscles during training. Pay particular attention to the triceps, lats, traps, and shoulders.

***

Andrew Read, Master RKC, Author of Beast Tamer, is head of Dragon Door Australia and Read Performance Training. Recognized as Australia’s leading functional strength trainer he is a regular contributor to Blitz, Inside MMA, International Kickboxer, Oxygen, Ultrafit and Breaking Muscle. His coaching background spans nearly twenty years having worked with many Olympic and world championship level athletes.

Successful Training with Kettlebells–Four Things to Consider

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Sebastian Muller Kettlebell Bottom Up

When I started training with kettlebells, and right after I went to a beginner’s kettlebell seminar, it was really frustrating for me to only have a very restricted number of exercises for my training.

I asked myself, “How can I train my whole body with only these few exercises?”

Well, back then I had no clue and had not yet learned the “real” kettlebell training principles. I was taught the basics at the seminar, but I didn’t totally comprehend them. Understanding them took a much longer time.

So I started training by myself, and it ended up taking me a year or longer to fully understand kettlebell training and how I could really use it.

Here are four things that helped me get much more out of my kettlebell training:

1. Strength is a skill.

“How obvious is that slogan?” I thought when I’ve heard it for the first time. Of course, strength is a skill, just like endurance, speed, and mobility. It’s also a matter of how in shape or fit you are. Why are the guys making such a fuss about it?

“Train with kettlebells and you’ll become stronger”, I always thought. But when I understood that I had to train the skill of “strength” to become strong, that’s when I started to get the real benefits from the training. I stopped counting sets and reps and started to practice, to grind movement patterns. I worked on improving my technique and listening to my body while I was practicing.

A good example to explain this “skill” approach is the handstand. When I want to start training handstands, I can’t just start off with the idea like, “Today I’ll do 3 reps of handstands, where I stand for 30 seconds unsupported in the middle of a room”. That’s not how it works. Instead, you should practice handstands. You need to feel what’s important for doing a handstand—when, where and what muscles need to be used. Even if that means 20 attempts at 3 seconds against a wall in the beginning. If you are paying attention, you’ll know when you need to stop, your body will tell you the exact moment (and I don’t mean total muscle failure).

It’s the same with kettlebell strength exercises. If you want to improve your strength efficiently, you need to first master the movement itself. When you’ve learned what and when to contract, and how this movement pattern feels with a certain weight, it is easy to develop strength. If you can’t press one weight it means you’re only allowed to practice that movement with lighter weights.

2. Quality before quantity.

Quality before quantity counts especially when practicing. Once you’ve mastered a movement with weights, movement quality should always be at the forefront. If quantity is more important to you, then reps and sets will always be more important to you than the quality of the movement and body perception.

If you are doing 1 set of 10 reps with a perfect technique, followed by 2 sets with 10 miserable reps just to get to 30 reps, what will your body learn from this session?

I’ll tell you. Your body will get really good at forcing itself through routines. No matter if it needs to compensate here or there, over time, the faulty pattern will be reinforced. Unfortunately, that’s exactly what you see with many recreational athletes. This quantity approach will work until the unavoidable injury and then it’s too late.

What the head commands, the body will always carry out!

So, practice and train smart. Quality is king!

3. Kettlebell training trains the entire body.

At first, I always thought that many different exercises were necessary to ideally train the whole body. That was why I was not satisfied after my beginner kettlebell course. This idea mainly came from my own training history. Today, I know that I can train my entire body with just a few exercises with better results than when I was using 10 different exercises for the same purpose.

There is a big difference in knowing that kettlebell training equals training the entire body and understanding kettlebell training equals training the entire body.

Often, people will ask for more exercises after a few reps of double swings followed by double clean & presses. Instead they should relax, because they have already trained their whole body.

I can’t stress that idea enough—if you practice and train correctly, you are using your whole body on each kettlebell exercise. All muscles need to work together efficiently. Sure, you can always focus on a specific body part, but you are always demanding your body as a whole.

Sebastian Muller Kettlebell Press

4. 80% is enough.

This concept is from Master RKC Max Shank and it changed my training forever.

If you can do 5 reps, only do 4. If you can do 10 reps, leave it with 8. Unfortunately, when I write about not training to muscle failure, people sometimes take that literally and just put themselves into their comfort zone. Then 80% quickly become 50% or less.

When I write about 4 instead of 5 reps, I mean your absolute maximum of possible repetitions. If you can do 5 repetitions and not a single one more, then these are your maximum repetitions in this progression or exercise. Or, 100%.

I keep seeing clients who sometimes spare one rep of their 50% maximum. That’s unfortunately not how this principle works, and it often happens subconsciously. If you don’t know your numbers, it’s hard to know where you stand.

For that reason, it’s a good thing to test where your maximum is once in a while (always with a good spotter, please). Otherwise, it’s very likely that you will keep the reps you do too low, which is as counterproductive as always training to 100%.

Earlier, I wrote about the meaning of practicing, and here, the 80% idea works perfectly. Listen to your body. Sets and repetitions are overrated. I would view them more as flexible guidelines and not carved into stone. Your condition on a given day will always effect your training, and should not be ignored.

If you grimace horribly during training, can’t breathe during an exercise, or your technique falls apart, chances are you were training to your 101%. Pay attention and stop before this happens. Just because your plan was to do 5 sets of 5 reps with weigh X today, it doesn’t mean your condition on that day will allows it to happen.

Let me tell you something—you will still have a good session if you only do only 4 reps in the third set and possibly two in the last two sets. If these reps were your 80%, then congratulations, you suppressed your ego and trained intelligently. And another thing, the kettlebell does not excuse foolishness.

Sebastian Muller Challenge

Save your 100% for competitions or challenges when it’s all or nothing, and perform your training sessions at 80%. If you are not in a competition sport, challenge yourself once a month. Try to set a record on an exercise. That will also help you to know your numbers. You are keeping a training journal, right?

It took me forever to incorporate these points into my kettlebell training, which was probably due to my training history and ego. Maybe you’re not as spoiled and have an ego knows it’s place in everyday life. If so, then get going, get yourself a kettlebell, learn the techniques, and start training!

***

Sebastian Müller, RKC Team Leader, PCC Instructor, FMS, and Primal Move Instructor, trains and instructs at the KRABA location in Wiemar, Germany. He can be contacted by email at: info@kraba-erfurt.de and his website: http://www.kraba-erfurt.de.  His Blog is Vereinfachedeintraining.com