RKC School of Strength

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Jason Kapnick

Workshops in the time of the pandemic: What to expect at the RKC right now

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RKC NYC Masks Socially Distanced Group Photo

This year has been…a bit strange for the fitness industry. In the nearly seven months since we closed our gyms to “flatten the curve,” both society and the fitness industry has been turned upside down. Many of us have closed our businesses, had the heartbreaking experience of laying off staff, and seen years of hard work disappear overnight.

Of course, these hardships pale in comparison to those who have lost loved ones and fallen ill to the virus. Indeed, the devastation of covid has affected us in so many ways.

But today, I am here to offer you hope. Hope that we can return to our livelihoods, and hope that we as fitness professionals can go back to doing what we have devoted our lives to: helping our communities to be healthier, fitter, and live better lives. Our role as fit pros is more important than ever—this crisis is ultimately a crisis of health, and our constituency needs us now more than ever. It is time to get off the sidelines and show up as leaders for our people.

Why am I so hopeful? Well, we just wrapped up an amazing RKC this weekend. It was the first RKC I have taught since the onslaught of covid, and I was very unsure of what to expect. Would I be able to lecture and demonstrate kettlebell technique while wearing a mask? Would the candidates balk at the additional safety precautions? Would they even show up? How do we conduct a snatch test in masks?

These concerns were quickly put to rest within the first few hours of the course. We were appropriately cautious, we came together as a team to keep each other safe, and ultimately, we had one of the best RKC courses that I have ever been a part of. I want to thank each candidate that attended, as well as the assistant instructors and team leaders. Marco Guanilo of Momentum Fitness deserves a particularly hearty thank you—his facility was immaculately clean, and he made it so easy for us to stay safe; thank you Marco.

Here are the major lessons I learned throughout the weekend:

  • Regardless of your political beliefs, Covid is a real illness, and we all want to stay healthy: Covid has obviously become a major political hot button, and there is widespread disagreement on how society should respond to the virus. With so much conflicting information, it is hard to know “whose truth is the real truth.” However, we can all agree that Covid is a real illness, and nobody wants to get it. The candidates, even those who told me they could not care less about covid, were all diligent about taking precautions.
  • Safety is part of the RKC’s DNA, so it was easy to get everyone on board with necessary precautions. From the very beginning, we at the RKC have preached about the importance of safety when training. “Safety and performance are two sides of the same coin” is one of our core beliefs when it comes to fitness philosophy (meaning, that using good technique enhances both injury prevention as well as performance; we need not sacrifice our health in pursuit of our fitness), and since the RKC is an instructor certification, we’re frequently talking about safety in terms of appropriate exercise selection, awareness of surroundings, etc.So it was an easy extension of our philosophy to ask the candidates to take precautions to keep each other safe. This was not based on fear or forced compliance, but out of respect for each other as professionals. I do not know who is immuno-compromised, who cares for his or her elderly mother, or volunteers at the senior center, and I do not care. If I can take basic precautions to help you feel safer and more comfortable, I will.
Masks on, keeping each other safe
Masks on, keeping each other safe
  • Masks are slightly annoying at first, but after the first hour, you won’t even notice (even on your snatch test!!). It really is that simple. Yes, it is more comfortable to be without a mask, but the inconvenience of wearing a mask did not impact our course in any way. The candidates went through workouts, drills, and even the snatch test with their masks on, and I did not hear a single complaint. After some of the more strenuous parts of the course, candidates were welcome to go outside to take a “fresh air break.” At no point during the weekend did I see anyone without a mask on.
  • We modified a few drills slightly, but the level of instruction did not suffer whatsoever. If anything, these are the modifications you will use with your own clients. There are a small handful of drills in the RKC that involve close physical contact. In some cases, we explained the drill but did not perform it. In other cases, we made modifications, using PVC dowels or a wall to substitute for the instructor’s body. For a few drills that involved hand-on-hand contact, we wore latex gloves.
  • Community, and the support of each other, is more important than ever. One of the most valuable parts of the RKC experience is being around other like-minded fitness professionals and kettlebell enthusiasts. Their passion, excitement, and bond of common experience is consistently a source for inspiration. If you attend an RKC, expect to leave the course energized and excited to apply what you have learned. As hard as things are right now, we can still find ways to thrive, and being around others with similar goals is a great step forward.
RKC Team Leader Joe Boffi teaches the finer points of the Get-Up
RKC Team Leader Joe Boffi teaches the finer points of the Get-Up

Candidates appreciated our diligence and had a great experience. We got some great feedback on how we handled covid at the course. Here are the candidates in their own words:

“Absolutely loved the experience” – Jen S. from Philadelphia, PA

“I truly learned a lot. I feel like I am walking away with a plan to better myself… I would also like to mention how fantastic the team handled all the covid constraints” – Biance W. from Pittsfield, MA

“Amazing facility! It was clean and safe (following all covid guidance).” Julia from Guilford, CT

If you are on the fence about attending the RKC due to covid, I encourage you to come to one of our upcoming RKC workshops. You can expect the unparalleled quality of instruction the RKC has always been known for, in an environment that values all our health and safety. We are being smart, taking precautions, and doing our absolute best in an imperfect world. I hope to work with you soon.

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities (Now offering Online classes and training). He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com .

Programming the TGU

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Programming the TGU by Jason Kapnick

“What sets and reps should I use to make progress on my TGU?”

This is one of the most common questions about programming kettlebell training. Finding the right scheme of sets and reps is especially challenging because the get-up doesn’t follow the same rules as any other exercise in the gym. Because a single repetition of the TGU can take roughly 30-seconds, doing “5 sets of 10” simply doesn’t make sense.

Below are a few of the strategies that I’ve found to be effective for adding the TGU into your strength training program.

1. The “3-Week Wave Cycle”

This first option is intended for intermediate to advanced kettlebell lifters, and it’s my favorite way to use the get-up as a “main lift.” In other words, this option will treat the TGU as a primary exercise. Make sure that you’re relatively fresh in your workout (I would recommend doing get-ups first), leave plenty of time, and don’t plan to do an excessive amount of assistance work afterwards. Simply put, this progression WILL produce PRs.

TGU with partner spotting

Do get-ups once per week, according to the following loading scheme:

  • Week 1 “Volume Accumulation”: 8-12 get-ups with a medium weight (a good rule of thumb is 60-70% of your best-ever TGU).
  • Week 2 “Weight Ladders”: Choose three kettlebells, a light kettlebell, a medium-heavy kettlebell (similar or slightly heavier than week 1), and a heavy kettlebell (not quite your personal best). The kettlebells should be evenly spaced about 4-8kg apart (12-16-20, or 24-32-40, for example).Perform 3 rounds of 1 TGU on each side, first with the light kettlebell, then with the medium, and finally with the heavy kettlebell. The idea is that the heavy kettlebell will show you where your technique needs work, then the light kettlebell will allow you to practice and correct technique errors or inefficiencies. The “wavy” load is also useful for learning.
  • Week 3 “Run the Rack”: On this day, you’ll start with a very light kettlebell, perform a TGU on each side, and keep working up to progressively heavier kettlebells. Once you’ve reached the heaviest kettlebell you can manage for that day (which may or may not be a personal best), work with it for a few sets. Then perform a few slightly lighter get-ups to cleanse your palate. The total number of get-ups per side for the entire workout should be 8-10.
  • Week 4: Either start at Week 1 (trying to exceed either the previous weight or number of reps from last time), or take a light week to recover.

Heavy kettlebell TGU

Here’s an example of how this program might look over a few months. In this example, the athlete’s previous personal record for the TGU is a 40kg kettlebell:

  1. 32kg x 8 reps per arm
  2. (28-32-36) x 3 cycles; 9 total get-ups per arm
    3. 16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40x1x2, 32×1
  3. 32kg x 9 reps per arm; Note that this is more than the 8 reps in week 1
    5. (28-32-36) x 3 cycles; a chance to drill technique
  4. 16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40x1x3, 32×1; On this day he manages one more rep at 40kg vs. the prior week.
  5. Rest week
  6. 32kg x 10 reps per arm; Note that this is more than the 9 reps in week 4
  7. (24-32-40) x 3 cycles; Today he feels strong and increases the top set from 36kg to 40kg, but drops the weight on light and medium bells such that he can still complete the workout comfortably.
  8. 16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40×1, 44×1 PR!, 36kgx1 32×1;Today, he sets a new personal record before dropping down!

2. The TGU as a Warm-Up

Simply perform 3-5 get-ups with a light-medium kettlebell (~50% of your best-ever get-up) before your scheduled workout. This is a great option if you’re working on a more involved bodyweight or barbell program, and don’t have the bandwidth or desire to fit a lot of get-ups into your program. This option also emphasizes the idea that the get-up is not just training, but also assessment.

A note on the get-up as assessment: While we use the TGU as a stimulus for adaptation, the TGU also has a useful role as a form of assessment. By mindfully practicing the get-up and noticing where the challenges are and how they evolve, you can gain important insights into the quality of your movement. For example, if I’m in a heavy powerlifting cycle involving high-volume bench pressing, and the “low sweep” of my get-up starts becoming challenged, I might conclude that my pectoral muscles have become tight, and that I need to spend some time mobilizing my overhead position.

TGU in group fitness

3. 10-15 Minute Practice Blocks

Simply set a timer for 10-15 minutes and practice the TGU until the time is up.

This is our preferred way to teach the get-up to novices in a personal training or semi-private training scenario. While this program works great for those working with a coach or trainer, it’s also an excellent option for self-coached kettlebell lifters. When learning, it can be useful to remove the pressure of hitting a certain weight or number of reps, and let the athlete simply explore the movement and work on technique. We usually program this towards the end of a training session.

TGU partner spotting

4. 10-15 Minute Work Capacity Blocks

This option uses exactly the same parameters are #3, except with a different purpose. Now, the goal is to perform as many get-ups as possible within the time interval, while never sacrificing quality for quantity. Record your results, and look to improve each week. This is a great option for losing weight while also improving movement quality, or for conditioning and building work-capacity.

An appropriate weight for this option is anywhere from 50-75% of your best get-up.

 

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities. He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com .

The Barbell Strength RKC Prep Program

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The instructor cadre from last year’s RKC at Catalyst SPORT.
The instructor cadre from last year’s RKC at Catalyst SPORT.

Much has been written about the synergy of kettlebells and barbells. They complement each other’s “blind spots” extremely well. Training properly with either will make you better at both. The RKC is the world’s premier kettlebell certification, and I can tell you first-hand that the skills I learned at the RKC have made me a better powerlifter.

This program is intended for an RKC candidate who wants to keep barbells in his or her program, while still building the requisite work capacity and skill to excel at an RKC Workshop. Whether you’re a powerlifter, football player, strongman competitor, or simply a barbell enthusiast, this program will get you strong, conditioned, and ready to impress at the RKC. It is also great for would-be Beast Tamers (just add some pistol squat practice).

When preparing for the RKC, there are three Pillars of Success you must consider:

  1. Work Capacity. The RKC has evolved beyond its brutal and punishing roots, and is now more focused on teaching skills and helping you become a skilled instructor. But, it is still a challenging three days which will test your fitness. Be prepared for multiple workouts per day, interspersed with lots of drills and technique practice. And oh yeah, there’s a snatch test in there too.
  2. Maximum Strength. The role of maximum strength is less obvious than work capacity (after all, most men won’t have to handle anything larger than 24kg, and women 16kg). Being strong will make your RKC weekend so much easier. When heavy kettlebells feel light, you can more effectively focus on technique.
  3. Movement Quality. It is important to safely and effectively place kettlebells overhead, squat, and have good hip extension.
The rack position is a crucial kettlebell skill. Here the author demonstrates the “loaded clean” to drill lat engagement and rooting to the floor.
The rack position is a crucial kettlebell skill. Jason Kapnick demonstrates the “loaded clean” to drill lat engagement and rooting to the floor.

It is worth noting that I have not included “kettlebell technique” on this list. While having familiarity and skill with the kettlebell will greatly benefit you throughout the certification weekend, it is not essential to show up with PERFECT skills. The purpose of the course is to teach you these skills, and the master RKCs, team leaders and assistant instructors meet will give you all the coaching you need to pass the rigorous skills tests on the last day of the certification. The amount of progress candidates make during the RKC is nothing short of mind-blowing. So, work on your technique and get comfortable handling kettlebells, but don’t sweat it if you’re not perfect.

This program focuses on Pillars #1 and #2 (strength and work capacity), while also giving you ample time to gain familiarity and exposure to the “Big 6” kettlebell lifts tested at your RKC. While Movement Quality (Pillar #3) is absolutely crucial for success at the RKC, it mostly beyond the scope of this article. I highly recommend finding an FMS certified professional in your area for a movement screen before starting this (or any) program.

This program should be run for 6-10 weeks prior to the certification workshop.

The Program:

Day 1—KB Press & Deadlift

A1. Single Arm Press Ladder (1,2,3,4)x3
A2. (Weighted) Tactical Pull-up 3-5 sets of 5-8 reps

  1. Deadlift 5,3,2; then drop 20% and 3×5 with 2:00 rest.
  2. Kettlebell Skill Practice: 10-20 minutes

Press Ladders: Use the classic “Rite of Passage” progression. Add a ladder each week, and then once you get to 5 ladders, start adding rungs to the ladders. Build volume.

Deadlift: In week 1, pick a weight you can perform 8-10 reps with. Perform a set of 5, rest, a set of 3, rest, and then a set of 2, all with that same weight. Then, take 20% of the weight off the bar and do 3 sets of 5 with just a 2:00 rest. Each week, add 5-10lbs per week to the 5,3,2 sets.

Deadlifts are the key to unlocking maximal strength.
Deadlifts are the key to unlocking maximal strength.

Day 2—Snatch Density and Work Capacity

  1. Snatch Density Training

B1. Double Kettlebell Clean 5×8
B2. Double Kettlebell Squat 5×6
B3. Rack Walk 5×10-15 yards

Farmer’s carries will build a strong grip while encouraging good posture and alignment.
Farmer’s carries will build a strong grip while encouraging good posture and alignment.

C1. Farmer’s Carry 2-4 sets of 15-20 yards
C2. Hang from Bar 2-4 sets of As Long As Possible
C3. Ab Wheel 2-4 sets of 5-8

 

Snatch Density: Perform snatches on each arm every minute on the minute (EMOTM). Add reps each week, and decrease number of minutes as necessary. Try to “arrive” at being able to do 10 snatches per arm for 7 minutes (a snatch test plus an additional two minutes). For example:

Week 1: 5/5 x15 minutes
Week 2: 6/6 x12 minutes
Week 3: 7/7 x10 minutes
Week 4: 8/8 x10 minutes
Week 5: 9/9 x8 minutes
Week 6: 10/10 x7 minutes

In reality, your progression might not be as linear or quick.

B1-B3: Perform these as a super-set, without setting the kettlebells down. Rest a few minutes between sets.

 

Day 3—Swings and Get-Ups

  1. Turkish Get-Up – 8-10 Total Get-Ups. Vary the load each week (wave loading).
  2. Heavy Single Arm Swing Volume—20 minutes. Choose a kettlebell 1.5-2.0x your snatch test bell. Perform as many sets of single arm swings as you can. If you manage more than 10 sets per arm, the pick a heavier kettlebell next week.

C1. Single Arm Rack Carry
C2. Chin-Ups
C3. Bulgarian Split Squat

 

Day 4—Bench Press & Squat

A1. Close Grip Bench Press 5×5
A2. Chest Supported Row 5×8-12

  1. Front Squat 5×5

C1. Single Leg Deadlift 3×8
C2. Paloff Press 3×8
C3. Kettlebell Armbar 3×8-10 breaths

The author at a powerlifting meet in June 2015, where he posted a 1,555lb total, culminating with a 660lb deadlift.
The author at a powerlifting meet in June 2015, where he posted a 1,555lb total, culminating with a 660lb deadlift.

 

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities. He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com.