Monday, April 30, 2007

Back From the RKC

Just got back from the RKC. I had the honor of instructing eight outstanding individuals as a Team Leader. The quality of the attendees was superb.

I'm constantly amazed every time I go to one of these events at the amount of information and instruction that gets packed into each weekend. My only disappointment is that I didn't get to hang out with Rif much at all. Tracy, his wife, attended and happened to be one of my assistants. She is an inspiration not only to all women but to all who are trying to lose weight. For those of you who don't know, she's lost over 100lbs just training with KBs! Outstanding! Rif presented on "Tension is Strength," which I thought was worth the price of admission alone. He had some outstanding gymnastics drills which demonstrated this point superbly. If there were ever any questions about the need for tension under heavy load, I believe they were answered here.

My disappointment of not hanging out with Rif was made up for by rooming with David Whitely and Doug Neopodal, both of whom were assisting but are Team Leaders in their own right. I laughed more this weekend than I did all of 2006! DW is so funny, I was literally laughing myself to sleep the first night! We also had some great training discussions about sytems, programs, state of the industry and our own plans for the future. These are two high quality trainers that need to met by as many people as possible for the positivity that will spill all over those they come in contact with.

Andrea DuCane led a warm-up on Saturday that was a mix of Z-Health R-Phase (she's an R-Phase Trainer) and some other drills. It was neat to see the mix of the two systems--RKC and Z. I also had a chance to help one of Doug's guys with his shoulder--he tweaked either his biceps tendon or his pec minor--I dunno--I only had 5 minutes to make a difference. He went from barely being able to flex and adduct his shoulder with a flexed elbow to almost 75% ROM. Not bad for 5 minutes worth of work. Behold the power of the CNS! I did get to sit next to Rif during the dinner on Friday night--he almost blew his dinner all over Kenneth Jay across the table during my "Brace or Suck In" TvA/spinal stability demonstration. I made it up to him (I think) by showing him some Z--elbow, wrist, and shoulder--to unlock his left hamstring during the marketing presentation (sorry, JDC). He was surprised to feel the difference it made, even while seated in with the knee in a flexed position.

We had two very quick, but very good workouts--one Friday after the cert and one Saturday after the cert. Here they are:

A. Drop sets, no rest:
Double C+P: 2x40kg/3+3, 2x32kg/3+3, 2x28kg/3+3, 2x24kg/3+3, 2x20kg/3+3 followed immediately by 3 pull-ups
5 guys did this--4 instructors and one attendee (a small (160lbs?)but very powerful guy from CA named Russell) one after another.
We did this for 3 rounds. I led and repeated each set after the last guy finished his set of pull-ups.

B. Same format but with FSQ and Dips--only one round since I had to present on the FSQ the next day and we had a dinner to get to.
FSQ: 2x40kg/3, 2x32kg/3, 2x28kg/3, 2x24kg/3, 2x20kg/3 followed immediately by 5 dips.

Total time: somewhere between 10-15'.

Saturday: This was much faster and was set up as a complex.
A. Double Snatch+Double Clean + See-saw Press + FSQ
2x32--3 reps of each exercise
3 guys went thru this but I was the only one who did the Snatch and I was back in just after the last guy finished his set.

Done in 10 minutes or less.

Quick and dirty workouts but they got the job done.

Special thanks to Pavel for allowing me the honor to serve as one of the instructors. He is a classy guy, excuse me, man: what you see is what you get. Period. For anybody who hasn't gone to an RKC weekend--Go.

I will stand by my opinion that between Z and the RKC, this is the wave of the future for fitness results. Period.


Blogger Tracy said...

Goeff, It was awesome being part of your team. I started out slow, but I hope I rose to the occasion!

I think you would agree that the students that attended this cert had unbelievable levels of dedication to learning and applying all that was taught.

It was an honor to be part of your team, and to watch, learn, and grow from your expertise. Your "tone" as a teacher and instructor was evident as to why you had such an important role in leading our lucky teammates' RKC experience. Tracy

8:26 AM  
Blogger Geoff Neupert said...

Thanks, Tracy. It was great to have you on our team. You just need to give yourself more credit--you know A LOT more than you think you do! Hope to see both of you in September when we come out to CA for a visit.

9:22 AM  
Blogger karendenning said...

Hi Goeff. It's great to see that the instructors enjoyed this weekend as much as we students.

It was a pleasure to be one of your students and I was very happy to have been put on your team; your straight forward style is a class act. I hope your regular clients know how lucky they are.

Thanks again for your instruction and your approval to be one of the newest RKCs! Take care.

9:32 AM  
Blogger Mark Reifkind said...


thanks so much for the kind words,I was also dissapointed we didnt get more time together. things were just moving at warp speed the whole weekend it seems.
and thanks again for the z health techniques,I know once I committ to learning it it will pay off big time.
Also glad you helped a with the guy witht the shoulder issue, I thinkhe tweaked it during the plank support drill :((

and yes,I almost blew chunks during your TVA 'demo' as well as lost a few pieces of disc owe you to you soon.

11:55 AM  
Blogger Mark Reifkind said...

oh teah, I was VERY impressed with not only your presentation,content wise, but also your command of the 'stage'.you did fantastic, a born leader,well done and it was great( and is) having as part of the team. Cant wait to work with you again.

11:56 AM  
Blogger Mark Toomey said...

Geoff, when you have a chance, I have the name and number of the gentleman who can help your efforts regarding hunger relief. I didn't have an e-mail address for you, so if you could, please send it to me at

1:55 PM  
Blogger Geoff Neupert said...

Thanks, Karen. It was a pleasure to have you on our team. I thought you performed superbly--you came in great shape and left (hopefully) in better shape. What are your plans for your RKC--one-on-one clients? Classes? Keep in touch.

Rif--yeah, the weekend was a whirlwind. Flew by too fast--can't believe it's Tuesday already. Thanks for your compliments--they mean a lot.

5:08 PM  
Blogger fawnfriday said...

Hi there Geoff, I just wanted to thank you again for being such an excellent team leader. You provided focus, discipline and inspiration for my own training, which will hopefully carry over to my clients.

I brought over a bunch of K'bell to the gym I work at, I have already started trying out all my new knowledge on my clients. I feel much more confident with the instruction I give, and I have been incorporating the drills we learned over the weekend.

I learned so much, I hope my brain can process it all and apply it. It's overwhelming really.

You are a great coach and a humble guy who is freaky strong. Rock on Geoff! ~ff

8:56 AM  
Blogger Geoff Neupert said...

Thanks, Fawn. I thought you were great and your clients have a great opportunity in training with you.

3:28 PM  

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