RKC School of Strength

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Athletic Training

Kettlebells and Mountain Marathons

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Michael Kruse Mountain Marathon
Soon I will be 55 years old, and have decided to step out of my “comfort zone” in my training. Unfortunately an old shoulder injury prevents me from choosing some of the most daring adventures. After some thinking, I decided to choose a Spartan Race or a mountain marathon. Since I love being out in nature, I decided to train for a mountain marathon.

What is a Mountain Marathon?

As the name implies, it is a run of a marathon or longer in a mountainous environment. Around the world there are many of these races. The oldest and most famous one in Sweden is Björkliden Arctic Mountain Marathon (BAMM).

The BAMM competition is special because it is a two day event—and you must carry all the gear and food needed for surviving those two days on the mountain. Teams of two people compete and run nearly 25 miles each day while climbing approximately 4,900 feet in altitude—each day.

To prepare mentally and physically while testing equipment, I will also participate in a tour around Sweden´s highest mountain, Kebnekaise. The Keb Classic Summer contest is Sweden’s slowest marathon, but perhaps the toughest. Running a marathon with a large part of the race in rocky terrain with a climb of more than 4,600 feet requires a lot of preparation.

Requirements for the Challenges

I will be running in two different types of competitions, one with a backpack and one without. Mountain races place the most strain on the ankle, knee and hip. You must be strong from many different angles due to the substrate, and obviously have tremendous endurance. I will also need to train and practice running on flat land and inclines.

Training Examples

A normal week of training from March:
Monday morning: Running 1 hour
Monday evening: Kettlebell training 1 hour
Tuesday: Interval uphill running 1 hour
Wednesday: Kettlebell training 1 hour
Thursday: Downhill running 1 hour
Friday: Kettlebell training 1 hour
Saturday: Rest
Sunday: Long run with backpack 2-3 hours

Kettlebell Training

All strength training is done with kettlebells or bodyweight exercises only. Since I will constantly be in motion, except when reading maps, it is important to choose the right exercises.

Here are my three areas of focus and kettlebell exercise choices:

  • Endurance: One arm swing, two arm swing and snatch
  • Unilateral Stability: Single leg deadlift, airborne lunge, front squat, single arm row, reverse lunges
  • Whole body: Turkish get-up, carry

Example Session:

Warm up 10-20 min
Mobility + TGU

Block 1: 15 minutes
Single leg deadlift 5 reps (posterior strength)
Bottom up press 5 reps

Block 2: 15 minutes (on the minute)
One arm swing (posterior explosivity)
Thoracic bridge

Block 3: 10 minutes
Different types of carries

Depending on how my body feels, I will run various types of workouts with unilateral training. If I feel a bit tired, I extend the warm-up and run a pure endurance workout in 15-20min instead.

Workout 2 for Triathletes and Runners 15 Twoarmsving 10 Front Squat left 5 KB Row left switch side 1 min rest, 3-6 rounds

A video posted by Kettlebellspecialisten (@kettlebellspecialisten) on

To avoid injuries, I almost never go “all out” when doing any of my workouts. The closer you are to your 1 rep max, the higher the risk of injury. A suitable load for the strength training exercises listed above is around 75% -80% of 1RM.

Recovery

For the training to have its maximum effect, you must know the importance of recovery. I can also attest that recovery is even more important as you get older. To tolerate a workout volume of 8-10 hours a week, I have to make sure that my sleep and diet is as good as possible.

Wish me luck with the mountain marathons, I will need it ☺
Michael Kruse

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Michael Kruse, RKC, PCC instructor believes that age is just a number ☺ he can be contacted by email at kettlebellspecialisten@gmail.com, follow him on Instagram @kettlebellspecialisten

Running 10 Miles Without Any Training Runs

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Paul Britt Tough Mudder

I hate running. I really mean it. I would rather go shopping for furniture with my wife and kids, then run around the block. So when I participated in the 3.5 mile Warrior Dash Challenge, I did not include running as part on my training regimen. I fully believed that I would be able to train for it without actually running. And I was correct. I easily completed the Warrior Dash in about 35 minutes.

Later I decided to take on the 10 mile Tough Mudder. I felt that that the Tough Mudder would be a great way to test my theory that you can run a 10 mile course with no running during the training leading up to it. The last time I put in anywhere near this much mileage was as a young soldier back in the 90’s.

I signed up for the January Tough Mudder on November 27th giving me 62 days to prepare for the challenge. I chose a training protocol consisting of kettlebells and bodyweight exercises. There are so many different training thoughts and programs with the kettlebell and within the RKC. I looked at several different ways to make it work such as VO2 Max, Secret Service Snatch Test and several other tried and true programs, but it came down to swings.

The swing is awesome in its simplicity and ease of use. I like the fact that while not injury proof, swings are pretty safe to do for lots of reps and sets. I felt that the general template of time under load was exactly what I would need. The organizers advised that the course would take at least 2:30 minutes to complete so I needed to add more swing time. I also decided that I would need to use a mix of heavier and lighter kettlebells and most likely double kettlebells to be able to develop the strength and stamina to last the 10 miles. What a great testament to Hard Style and the RKC if I could actually pull off a 10 mile run without any running beforehand.

I began the program swinging double 32kg kettlebells for 30 sec on/30 sec off for 15 minutes. The next day was 15 minutes of get-ups with a 32kg, but not straight from prone to standing. Instead, I worked each piece of the get-up for at least two reps. I was able to make it to the windmill position in the 15 minute time frame. It was my goal to add 5 minutes a week to swings and get-ups. The plan was to hit 45 minutes of each exercise. I trained 4 days a week on Monday, Tuesday, Thursday and Friday

Month 1
Monday/Thursday

FMS Correctives
Double swings started out 15 min a session and increased to 35 min a session over the month
Relax Into Stretch

Paul Britt Practicing FMS Correctives for Shoulder Mobility
RKC Team Leader Paul Britt Practicing FMS Correctives

Tuesday/Friday

FMS Correctives
Get Ups 15 min a session increased to 30 min a session over the month
Relax into Stretch

After 4 weeks I reevaluated the program (3 weeks actually, I had a 7 day break due to the flu), How far I had progressed and where I still needed to be. I was up to 35 minutes of double swings with the 32’s and 30 minutes of get-ups with a single 32kg. I felt really good, but I decided that I needed to really push it a little harder. At 4 weeks out, I was a little worried about if I was up to the task, I knew that I was getting stronger, but starting to worry it wouldn’t work. I felt that I was on the right path, but not quite sure where I stood. I was not going to do any training runs, since the goal was not to run before the race.

In looking at the obstacles, distance and what people were blogging about the race, I decided to increase my swing weights to the 40kgs. That would add strength and power that I would be need for some of the 19 obstacles I would face in the Tough Mudder. At this point in my training, it was a big jump and actually, my swing weight was heavier than my own body weight. After making the weight jump, I realized this strategy would also help with mental toughness; because swinging two heavy kettlebells is hard! The first day of the double 40’s lasted about 20 minutes. And I only lasted that long because I refused to quit.

It was during this time that the “10,000 Swings in 21 Days Challenge” started to float around the internet. I thought about it and decided that it fit within my training program/thought process. I figured that more swings would fit the bill. In looking at the numbers, it would take 500 swings a day to reach the 10,000 in 21 days. I knew that I wanted to keep the heavy double swings in the mix and wanted to get as many swings in the 21 Days as possible. Working towards the weight I wanted to hit with double kettlebell swings would probably keep me from 10,000 in 21 days, but I had 25 days of training left in my programming before my 4 days of deloading to be rested. I decided to try and get all of the swings in, but would not sweat it if I didn’t.

The modifications had me swinging almost every day for up to 45 minutes a session. I knew I could not keep up the heavy doubles for 21 days so I changed my schedule to have a medium, light and play weight during the week. The play weight was whatever I felt like messing with on that day for lots of reps. My training week was typically: heavy double swings on Tuesday, Thursday, Saturday and either two hand swings with the Beast or double 32 swings on the other days. The “play” day was exactly that, no real plan of action. Some days it was throwing out a bunch of kettlebells; 48kg, 40kg, 32kg and 24kg and doing 10 swings with each for multiple sets until I was tired., other days it was swings with the 24kgs’s. One thing I did find from practicing every day was that my swings got better, a lot better.

I ended up with 8500 swings on the 21st day and 10,000 by the 24th.

Month 2
Monday/Wednesday/Friday

FMS Correctives
Two-handed or double swings 300-500
Indian Clubs as active recovery

Tuesday/Thursday/Saturday

FMS Correctives
Heavy Double swings 200-500
Indian Clubs as active recovery between each set
Pull ups for 3-4 sets of 3-5

How did it work out for me? I completed the Tough Mudder in 2 hours 45 minutes. It was a hard race, with plenty of obstacles to climb over, crawl under and swing from, and lots of running. But the running was actually the easy part. I did not realize how much swimming we would have to do and the massive amounts of swings dropped my body fat to under 8% and I added 10lbs to my bodyweight. It made it hard to float and the cold water really sucked the heat out of me. It was interesting,  I read the 4 Hour Body by Tim Ferris the week of the race and found his section on running a marathon advocated interval training. It made me realize that I was on the right path with this training program.

Paul Britt Tough Mudder FInish Line

What would I do differently? I would continue with the swings, but keep the get-ups in there to improve core and rotational strength. I had no issues with the posterior chain after the race. My frontal core however, was pretty sore for a few days afterward. I think that if I had kept the get-ups in the mix, I would not have hurt so badly. It stemmed from climbing, monkey bars and helping boost others over obstacles. The grind power derived from the get-ups would have helped in all of those activities.

What is the summary of this little experiment? It is possible to train for a mid-range running event without running in training. Will you have record shattering times? Most likely not, but the goal was just seeing if it could be done. I now know that it can be done. I see a few ways to improve, if I chose to do it again. I would keep the swing volume high, add more get-ups and I would add clean and jerks to the program. The clean and jerks would help develop power strength and some mental toughness.

 

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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.

The 3-6-9-12 Program

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3-6-9-12 for Athletic Training

It is when you feel like you can break.

You have put everything on the line.

Heroes have been made, dreams have been dashed.

It is the fourth quarter. I remember playing basketball that time, the time when everything came down to how you prepared. How well could you execute even though you were shaky, exhausted, and had been competing your hardest for three previous quarters.

The fourth quarter is when you knew if you were really ready. All the theories get tested, only results win! You had to be strong, you had to be fit, you had to be mentally tough.

The idea of the fourth quarter helps remind me what our training should really be teaching us. Being able to hit a PR is awesome, lifting big weights, terrific, but if they can’t be used when we need them the most what is the point?

Sports aren’t the only places where we see the fourth quarter mentality. Overworked parents, stressed out jobs, they all challenge us to find inner and outer strength to perform. Can we do it though? Is it possible to have great fitness and strength?

Can We Have It All?

Having extremely high levels of strength or endurance takes some very specific training. The truth is that most of us are looking for really good levels in both. The reality is we can have it all with smarter programs.

Lifting maximal weights is awesome, but life and sport rarely happens on a platform. The truth is, most activities look at how you can repeat high levels of strength and power. In fact, renowned strength coach, Robert Dos Remedios, considers power endurance and work capacity the KEYS to athletic success:

“I’m often asked about my goals in my conditioning programming and my answer always seems to come back to one thing, WORK CAPACITY. If we can continue to turn the knob up and get more and more out of our athletes we will build their ability to keep pushing, to improve their all-important strength and power endurance. In essence we are assuring that over time, we will also be able to train harder and harder for longer periods of time with greater intensity. Perhaps most importantly, work capacity building sessions helps to forge amazing confidence…this is often the psychological variable that can be the difference between victory and defeat.”

Don’t misunderstand Coach Dos, they lift hard, they lift heavy, but they understand how to combine all the elements to being successful beyond the weight room! Can you do it over and over again? Do you have that fourth quarter strength or do you fall apart? Sorry, a few sled runs and pushes don’t do it either.

Don’t get me wrong, I am not suggesting the strength endurance crowd has it all right either. Many people think that to develop strength endurance that you simply have to perform outrageous repetitions or destructive workouts. Unfortunately, so many of these people fall prey to really low levels of strength and the engine to their endurance ends up being quite low. Not to mention the amount of overuse injuries they often incur!

The Smarter Fitness Program

When DVRT Master and RKC, Troy Anderson, shared with a much better way of training I couldn’t believe I hadn’t thought of it myself! Troy is no novice to tough training, having played football, served in the military, competed in strongman, and growing up on a farm in Wyoming, Troy knows fourth quarter strength all too well.

The concept is relatively simple. Four sets, increasing repetitions, minimal rest. Well, that’s nothing new right? The structure of this program has important principles that need to be adhered to in order to succeed.

Each series has four intermittent sets of 3, 6, 9, and 12 repetitions. The lower repetitions are designated for heavier or more complex movements, where nine and twelve allow us to work on other fitness qualities. The key is to only give yourself no more than about 20 seconds from one series to the next. Let me give you a few examples using hardstyle and Ultimate Sandbag movements.

Workout 1:

Kettlebell Single Leg Deadlift x 3, rest 20 seconds
Ultimate Sandbag Clean and Press x 6, rest 20 seconds
Goblet Squats x 9, rest 20 seconds
Body Rows x 12, rest 1-2 minutes

The above workout showed how we got to load a specific movement pattern (the hip hinge) with heavier loads and as we went through the series went to less complex exercises involving other movement patterns. We began with the hip hinge, moved to an vertical press, then squatting pattern, finally a horizontal pull.

The series began with the drill with the most stability when the body was freshest. That means we are still getting elements of maximal strength and not neglecting strength endurance. After the cycle rest 1-2 minutes and then try to repeat. The goal is to hit 3-4 total rounds.

How would other workouts look? Here are few examples….

Workout 2:

Pull-ups x 3, rest 20 seconds
Ultimate Sandbag Rotational Lunges x 6 per side, rest 20 seconds
Spider man Push-ups x 9, rest 20 seconds
Kettlebell Swings x 12, rest 1-2 minutes

Workout 3:

Get-ups x 3, rest 20 seconds
Ultimate Sandbag Lateral Step Cleans x 6, rest 20 seconds
Renegade Rows x 9 per side, rest 20 seconds
Bear Hug Paused Squats x 12, rest 1-2 minutes

During these workouts you should definitely try to use a challenging load. However, you are going to need to make sure you can repeat your efforts and not have too much of a drop off. For example, if you see more than a 20% drop off in weight you can use, the weight was probably too much. The same can be said if you see a 20% drop off in reps you can complete.

Can You Modify 3-6-9-12?

Of course! You can make it more specific to a training goal. For example, if you really wanted more of an emphasis of strength or power, you could make it 1-3-5-7.

Want to build that type of work capacity and power endurance that leads to championships? Take this challenge from Coach Anderson. Take your 3-6-9-12 plan and after each round (completing the entire 3-6-9-12 series) add a repetition to the next.

Example:
Round 1: 3-6-9-12
Round 2: 4-7-10-13
Round 3: 5-8-11-14

You would still take the rest after each series, but you may have to drop a bit of weight.

Will it be a challenge? Absolutely! Is it designed to destroy you? Not really. If you find it incredibly difficult you might find you had been neglecting the fitness qualities that can really help you make that next jump in your fitness.

Fatigue has been shown to be somewhat movement and muscle group specific. By changing the movement pattern we are taking some stress off the system and muscles. In other words, you should be able to continue high levels of work even in spite of some accumulating fatigue.

I know there will be some that argue that strength should be done without any fatigue, to them I say that isn’t the real world. If functional training is meant to prepare us for the sport and every day life then neither is perfect or ideal. You don’t have to sacrifice great training to grow, rather evolve the way you see fitness!

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Josh Henkin, Master RKC, CSCS has been a RKC instructor since 2003 and has implemented kettlebell programs for major Division I programs, SWAT teams, and many different general fitness programs. Josh is also the creator of the DVRT Ultimate Sandbag Training system where he is a highly sought after presenter worldwide. He can be reached at info@ultimatesandbagtraining.com or http://DVRTFitness.com. Josh Henkin is also the author of DVRT, The Ultimate Sandbag Training System now available in paperback and ebook format.

Smart Kettlebell Training for Competitive Endurance Athletes

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Erika Woolsey RKC from Fort Collins, Colorado running the Boston marathon
Erika Woolsey, RKC from Fort Collins, Colorado running the Boston Marathon

For endurance athletes, time well spent is time working toward a specific goal. Unfortunately this often means strength training takes a back seat or becomes obsolete. In the world of strength and conditioning we like to believe that getting stronger solves all our problems. How much strength does the endurance athlete really need?

For those looking to take on the challenge of completing a 50 or 100 mile run, a 100 mile mountain bike race, the Iron Man, or marathon the specific training alone consumes most people. No amount of time in the gym is going to replace the time spent on the road or trail. Taking time and energy away from their specific training to focus on building a bigger press or deadlift, is time wasted. These people don’t need to focus on raw strength. Instead the focus should be spent developing relative strength. Remember they only need to be strong enough to avoid injury.

If we already know that preparing for endurance events requires a lot of time on the road then we must assume there is very little time for other forms of training. This is where the kettlebell can become a quick and easy tool of choice.

Goblet Squat (with a pry):

The goblet squat is great exercise for many of these athletes. It allows the athlete to maintain or improve their squat pattern, build leg and core strength without excessive weight to overly fatigue the legs. By adding the prying element to this squat we allow the athlete to work on the hip mobility which so many runners and cyclist struggle with.

Turkish Get-Up:

The Turkish get-up is a must for any athlete especially those who require a great deal of core strength to get through the later stages of an endurance event. The get-up will also provide a great deal of thoracic mobility as well as increased stability in the trunk and hips.

Single-Leg Deadlift:

The single leg deadlift might be the single most important skill for injury prevention in these athletes. Improved glute and hamstring strength, balance and rotational stability is going to pay dividends when it comes to IT band issues.

Kettlebell Swing:

I prefer to train the swing primarily in the off-season due to the excessive fatigue of endurance training. The swing is an outstanding exercise to develop powerful hip drive and strong legs. It is also one of the best ways to build strength endurance in the core which is something every endurance athlete requires.

When we combine these exercises with basic push-ups and pull-ups we are creating a successful recipe for almost any endurance athlete. Remember the goal is not to be the best in the gym. The goal is to keep them healthy and injury free so they can put in the miles and time required to succeed outside the gym.

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About Aaron Pierson RKC Team Leader: Aaron has been apart of the RKC since 2010. He currently works full time as an EMT and owns Fundamental Strength in Fort Collins, Colorado. He can be reached at aaron@fundamentalstrengthllc.com or by visiting www.fundamentalstrengthllc.com

Quiet Coaching Lends Itself to Loud Results

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Nick Lynch Training With Lawrence Dunning

By definition ‘coach’ and ‘bully’ are seemingly opposites—a coach is a teacher, while a bully intimidates. Yet, there are many coaches that haven’t triumphed over the juvenile act of bullying. I’ve certainly had a coach who (in an effort to gain my respect) bullied me. If a coach uses intimidation tactics to scare you into respecting their methodology, I can guarantee the coach hasn’t earned your respect and will lose their students and athletes to another team or organization.

Many of the athletes I mentor first entered my studio with downcast eyes, slumped shoulders and a sense of fear. Why? It’s evident that somewhere in their athletic careers, these athletes had a coach who filled them with doubt rather than confidence. These talented students and athletes should be fearless, skilled and motivated. Any coach can aggressively yell or throw tantrums in a fit of rage to get the attention of a pupil. But, what’s the true cost of antagonistic coaching?

Remember Rutgers’s ex-coach Mike Rice? Rice’s coaching style led to an overall losing record. Since then, many studies have been done on the effects of aggressive coaching techniques. Studies have shown between 45%-50% of teachers and coaches bully students and/or athletes. Head of the Rice studies, Dr. Joseph P. Mazer comments, “The research we found now lends in many ways empirical support for the fact that athletes were transferring out of Rutgers because they may have been reacting negatively to Mike Rice’s behavior as a coach and were significantly less motivated and as a result did not want to be on the team.”

A coach who’s earned a high level of respect from colleagues and athletes doesn’t have to a rarity. To gain respect, a coach must show respect. Respectful coaches have winning records and yield amazing results. They tend to focus on the big picture. Duke University’s Mike Krzyzewski illustrates this, “The thing I loved the most—and still love the most about teaching—is that you can connect with an individual or a group, and see that individual or group exceed their limits.” Krzyzewski is known to associate with his athletes on a personal level; he’s not only a coach on the court but also a coach in life. Krzyzewski knows if athletes are strong, confident and motivated they’ll be more likely to perform optimally. He is also the NCAA’s all time most winning coach for Men’s Division 1 Basketball.

If you come across a bully coach, instructor or teacher it may be time to make the necessary adjustments in your career and find a different mentor. That said, it’s of utmost importance to leave in a cordial manner. Don’t depart a bully as a bully. These coaches may lack tact, empathy and compassion but they can still offer valuable knowledge. If you find yourself in an abusive coach-to-student relationship, take all the applicable information and respectfully find a more conducive environment for your aspiring athletic career.

A respected coach exposes an athlete’s weaknesses only to make their weak points strong. They will offer constructive criticism. They will listen. They know when to turn up the intensity and will yield when necessary. They will demonstrate tact and great knowledge. Most importantly, they will function under pressure with an unsurpassed calm.

The bottom line? Treat your students and athletes with respect if you want to be respected. Use your incredible knowledge and unique training techniques as a quiet professional and your students will undoubtedly succeed.

Learn more about successful coaching techniques:
Duke Coach Mike Krzyzewski on His Motivational Techniques
The Power of Positive Coaching

Learn more about the Rice studies and antagonistic coaching:
Clemson Study: Aggressive Coaching isn’t the Best Coaching
The Consequences of Verbally Abusive Athletic Coaches

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Nick Lynch is a Strength and Conditioning Coach at Milwaukee School of Engineering University (MSOE). He owns Superb Health Milwaukee, a kettlebell studio in Milwaukee, WI. Most recently, he became an RKC Team Leader. He has 13 years of full-time training and coaching experience and a lifetime of wellness education. Nick lives in Milwaukee, WI with his wife Natalie and son Weston.