Current Training Program - Week 2, Day 2

I am trying to focus on exceptional barbell deadlift form, which explains the light weight. I have never been successful at the conventional deadlift stance and set up but right now it's feeling better than ever, so I am going for it. The weighted pull up protocol is from Mike Perry and the kettlebell pressing is following a percentage based program. Again, the goal is 40kg weighted pull up and overhead press. 

Part A: Completed A1 first, then A2

A1) KB Windmill x 3,2,1 each (24kg,28kg,32kg)

A2) KB Arm Bar 2 x 5 breathes each (20kg)

Part B: Completed each exercise before moving on to the next

B1) Barbell Deadlift 3 x 5 (185lb,205lb,205lb)

B2) KB Goblet Squat 3 x 10 (36kg)

B3) KB Weighted Pull Up 5 x 1 (24kg,24kg,24kg,28kg,28kg)

B4) KB Single-Arm Military Press x 3,3,2,3 (24kg,28kg,28kg,24kg)

Part C:

C1) Assault Air Bike vs. Battle Rope Bilateral Slams, Alternating 14 x 0:15s work, 0:45s rest

Current Training Program - Week 2, Day 1

Day 1 of 2nd week of current training program. My goal is still the same, in 12 weeks do 1 Weighted Pull Up and 1 Single-Arm Military Press with the 40kg. Still feeling pain from the MCL sprain. I rode the Assault Bike for 6 miles yesterday and was concerned how it would go today with the conditioning, but I felt great. Wattage was around 359 the entire time until the last mile and no lower than 376 for the last 0.5 mile.

Part A:

A1) KB Windmill 3 x 5 each (24kg)

A2) KB Arm Bar 3 x 5 breathes each (20kg)

Part B:

B1) Double KB Bottoms Up Squat 3 x 5 (14kg,14kg,16kg)

B2) KB Weighted Pull Up x 3,2,2,1 (20kg,20kg,24kg,24kg)

B3) KB Single-Arm Military Press x 2,2,3 (24kg,24kg,28kg)

Part C:

C1) Assault Air Bike x 3 miles (7:22, 111 kcal)

Current Training Program - Week 1, Day 3

This is the 3rd day of my current training program. My goal in 12 weeks is to do 1 Weighted Pull Up and 1 Single-Arm Military Press with the 40kg. I'm taking it easy with lower body work because of the torn meniscus and MCL sprain in my left knee. Squats feel good when done slowly with a lot of focus and the Windmill is the best feeling hip hinge other than Deadlifts.

Part A: all exercises done one at a time, no superset/circuit style

A1) KB Windmill 3 x 3 each (24kg,28kg,28kg)

A2) Crawling 3 x 0:30s

A3) KB Arm Bar 3 x 5 breathes each (20kg)

Part B:

B1) KB Single-Arm Racked Squat 3 x 8 each (28kg)

B2) KB Weighted Pull Up 3 x 3 (20kg,24kg,24kg)

B3) KB Single-Arm Military Press 4 x 4,3,3,3 (24kg,24kg,28kg,28kg)

Part C:

C1) Double KB Racked Carry 4 x 0:30s, 1 minute rest (24kg)

C2) Assault Air Bike 2 x 1 mile w/ 2-3 minutes rest between rides (2:17, 43 kcal/2:17, 42 kcal)

Why Foam Rolling Does Not Wash Away Cellulite

I thought self-myofascial release and doing soft tissue work with a foam roller, stick, mobility ball or lacrosse ball would be off limits as a potential avenue of scam-artistry in the health and fat-loss industry. It turns out I am mistaken after a recent advertising campaign on Facebook and Twitter was brought to my attention by a member of Worcester Kettlebell Club.

Want a slimmer waist, there’s a new 21st century corset/plastic wrap/boa constrictor that you can strap around your waist and you’ll never need to do another crunch or eat another vegetable again. Stick your finger in an electrical outlet every minute on the minute and zap yourself to a slimmer, toned waistline. PLEASE don’t do that, but if you do because a celebrity trainer suggested it…then a Darwin award nomination is in your future.

I recently watched a video of the promoted product, by the woman who is a self-proclaimed celebrity and a guru. This tool is basically the same thing as the The Stick or the Muscletrac sold by Perform Better but has these little spider-like fingers that are probably the magical hands of Smurfs, severed and Gorilla Glue'd on Harry Potter’s wizard wand. This glorified stick claims many things, including the ability to lessen or diminish the appearance of cellulite, improve muscle definition and make skin more vibrant. You can buy yours for $89, online, sold by a celebrity, of course. Did I mention she’s a (self-proclaimed) “guru?”

Maybe it works, maybe not. Actually, definitely not.

Here’s a brief discussion of what cellulite is, what myofascial release is, and how any sort of fascial release does not reduce the appearance of cellulite.

What is cellulite? Cellulite is stored body fat, beneath the skin, and is linked to genetics, metabolism, nutrition, exercise and/or activity frequency or lack thereof, hormone levels and function, stress and hydration, to name a few culprits. Cellulite can be found on people of all shapes and sizes and is not limited to the overweight person.

How does one get rid of cellulite?

It should be noted there is no current or relevant scientific evidence proving that cellulite creams work, but those still sell like crazy because some celebrity said so and there are doctored before and after pictures to prove it.

Liposuction is another alternative method to reduce cellulite, but this also misses the target by surgically removing deep fat stored underneath the skin, and it comes with many complications, including post-operative weight-gain. Liposuction is to fat-loss as Tom Brady’s deflated footballs are to winning football games. There is no connection.

Another note about body fat and cellulite - spot reduction is a myth. The product claims to spot reduce. We know spot reduction is not physiologically possible. Fat, or adipose tissue, is genetic and we gain and lose body fat based on our genetics, not because we “targeted” a certain area.

Do you want to remove cellulite? Take a hard look at your habits. Consider your nutrition, activity, and look around your family tree. Be honest with yourself. Adding in or increasing your exercise regimen and fixing some of your eating habits is the most reasonable place to start. I know. Hard work prevails, again.

What does foam rolling do? Foam rolling an area can help hydration of muscle and connective tissue as well as improve the sensations aroused within the tissue. It does not lengthen the tissue, which is common misconception. Master SFG and Chief Kettlebell Instructor Brett Jones has said something to the effect “You can’t foam roll or stretch your ITB (iliotibial band) to gain more length? It does not stretch, and if you connected it to a hitch of two cars and drove them in the opposite direction then you’re going to have at least one car without a hitch, ripped off before you ‘stretched’ it.” Foam rolling might make it feel better, but there is no muscle or tissue lengthening as a result from foam rolling.

Tom Myers, king of fascia, says foam rolling can be like squeezing the sponge of tissue, as long as it’s done slowly and mindfully. At a recent certification I attended (Certified Functional Strength Coach) a suggestion was to cover about 1 inch per 1 second as a good foam roll tempo to follow. Note, you’re not disintegrating cellulite with foam rolling, that’s just physiologically impossible. If anything happens, you will make cellulite more pronounced by dehydrating the tissue during the rolling until fluid is reabsorbed.

This ONE product got me started on a rant. I just want people to be more educated and not be fooled by the glamorization of celebrities selling products claiming impossible outcomes. If you want to begin removing cellulite, first consider your nutrition and exercise habits and go from there. There isn’t a legitimate product on the market that will wash away or remove cellulite. Don’t blow $89 on magic creams, pills and sticks. My recommendation is to invest in a reputable coach in your area who focuses on an exercise and nutrition philosophy that you can get on board with and experience the full benefits for yourself. Take this route and you can lose cellulite and gain confidence, strength and energy, something most “products” don’t focus on or deliver.

Free Training Day #1

I took my training outside on Sunday because it was beautiful and I wanted to enjoy the fresh air early in the morning. It made a great start to my day

3 Rounds of:

A1) USB (Ultimate Sandbag) Tall Kneeling Halo x 5 each (8kg)

A2) Crawling x 25 yards

The following was done with one kettlebell, because being able to complete an entire, full body training session with one kettlebell is simple and fun.

3 Rounds of:

B1) KB Single Arm Racjed Front Squat x 5 each

B2) KB Single Arm Overhead Press x 5 each

B3) KB Split Stance Single Arm Row x 5 each

B4) KB Overhead Carry x 60 yards > Racked Carry x 30 yards > Suitcase Carry x 30 yards

Rested 2-3 minutes between rounds.

C1) KB 2-Hand Swing 5 x 20 EMOM (Every Minute on the Minute) w/ 24kg

This morning's driveway training. It's beautiful out today! I used one 8kg sandbag and one 24kg kettlebell. * 3 rounds: Sandbag Tall-Kneeling Halo x 5+5, Crawling x 25 yards. * 3 rounds: Single Arm Racked Front Squat x 5+5 > Single Arm Overhead Press x 5+5 > Single Arm Split Stance Row x 5+5 > Single Arm Overhead Carry x 60 yards > Racked Carry x 30 yards > Suitcase Carry x 30 yards. Rested 2-3 minutes between rounds. * 2-Hand Swings 5 x 20 EMOM. * Entire session took 40 minutes. First time squatting and swinging in almost three weeks because of potential left knee meniscus tear, still waiting on MRI results. Knee felt great before and feels good after. Swings were purposefully slow to see how long it took me to get to 20, which was 0:36s every round. I wanted to play around with this since assisting Brett Jones at the SFG certification in Boston a month ago. He talked about not focusing on how fast you can finish your swings, but how efficient and smooth you can make your swings feel, appreciating the tension, float, relaxation and keeping my internal volume knob around 6 out of 10. With only 0:24s rest, max effort each swing would have gassed me out. I still delivered optimal force in the swing and had that sweet balance between tension and relaxation. * #worcesterkettlebellclub #worcesterkb #wkc #kettlebells #kettlebelltraining #strength #skill #practice #progress #results #stability #mobility #movement #movebetter #getstronger #training #strengthtraining #exercise #fitness #community #team #WorcesterMA #Worcester #StrongFirst #FMS

2016 Perform Better Functional Training Summit Recap

2016 Perform Better Functional Training Summit Recap

Last year I closed Worcester Kettlebell Club to go to the Perform Better 3-Day Functional Training Summit in Providence, RI. I recognize the importance of this event because the end result is returning a more knowledgeable, energized and better personal trainer and coach.

This year’s summit had more personal relevance...