Wednesday, May 28, 2008

RKC Kettlebell Training: Almost the Perfect Mix of Olympic Lifting and Powerlifting

...And that's the appeal to me.

I love moving heavy weights quickly over my head. That's Olympic Lifting.

I love pulling and squatting heavy weights. That's powerlifting.

(Admittedly, I love the first more than the second.)

The RKC School of Strength is the perfect blend of both worlds.

This week I stayed completely off the platform and still worked my legs hard with pistols. Worked the entire body hard with double clean and presses. And I worked my lungs hard with snatches.

Tonight I used the 32kg bell and hit 100 snatches in 8:26. I don't know if that's good or not, but it's good for me and it's a starting point--something to beat in the future. And the best part is the KB felt incredibly light. I'll have to ask KJ if I can use this for his VO2max Protocol. It may be too heavy. I was averaging 10 snatches with a switch (5 each hand) in about 20 seconds. Hard and fast--the RKC way. Good stuff.

I am also working on doing a little bit every day--tonight was just 10 minutes. That's all I wanted. That's all I needed.

And that's the brutal efficiency of RKC kettlebell training. A little bit goes a very long way.


On the Z front, been doing less of it lately. I'm using the KB as mobility work: The unilateral nature is (once again) having a very therapeutic affect on my body. I will probably stay with the KB training for the next 3-4 months and then decide if I can get on the platform or not. As I posted last year, there are still plenty of things I can't do repeatedly with the Beast. Time to work on them. Fortify.

Fortify. I can think of no better way than Z-Health and the RKC. None. They cover all the bases. I think everything after them is specialization.


Blogger Iron Tamer said...

100 in 8:00 & some change is pretty good.

KJ & I had the discussion about using 32kg for vo2 max & his response was that it is too heavy to be a vo2 max workout. Not that it wasnt beneficial, just that you are working "something else".

Looking forward to seeing you in August.

5:37 AM  
Blogger Brett Jones said...

I feel ya brother - too long I neglected my KBs - hit the Z as a precise tool to help with your hips etc... enjoy training and have some fun.

7:08 AM  
Anonymous Anonymous said...

Ask King Kong if the 32 kg is too heavy for vo2max work !!! i am not an expert; but it seems relative to who is grabbing the KB as to what weight should be body weight too light for 15:15 runs??? great work strong man...i did 50 snatches with the 32 kg in 4min and 32 sec awhile back and i saw my life flash before my eyes!!! awesome stuff!!! it definetly worked something else!!! heehee...later!

9:58 AM  
Blogger Mark Reifkind said...

Exactly. Great post and 100 snatches with the 32 in just over 8min is great. read Kenneths latest blog and you'll understand.Good to see you on this track man, very good.The RKC School of Hardstyle strength needs you and strong ass guys like you and Brett and Whitley and Oconner to really lead from the front, just as you are doing.The RKC KB revolution is JUST getting started!

9:16 AM  
Blogger Spider63 said...

I know a lot of people are fans of kettlebell, but 100 snatches? Isn't that over-training?

I don't know. I have been interested in KB, but am not sure if I want to put the money down. What makes it better than just regular weights at the gym?

10:18 PM  
Anonymous Anonymous said...

Hey spider63-
there are a million reasons why vanilla ice cream could be better than chocolate...and why pralines N' cream is the best!! i could tell you it is the little crunches inside a symphony of sweet and carmel, but....that may not make sense to gotta try it!!

once you train with a KB under a good instructor...then you will understand!! put aside the fact that the training is unconventional and tough (give some time and you'll see) is awesome!!

then try to do what you learned using a KB and do the same using a dumbell...ask yourself--if i wanted to hammer a nail into a board and i dont have a i going to use the backside of my wrench...or go out and buy a hammer??? try and see- why does a hammer work better..pick your tool of choice!! you will know once you try it...good luck!!

9:41 AM  
Blogger Iron Tamer said...


100 snatches is not a very high volume, it is medium, 50 per arm. so no, not overtraining.

I poked around your blog for a minute and see that you are dropping weight, congrats on that.

I notice that you have some workouts listed as "30 minutes cardio" or "9 sets biceps"(that may not be exact, but it is similiar)

Let's examine that: If you do 9 sets and get 12 reps per set, that is 108 reps of biceps exercises. Is that over training? 30 minutes of cardio might be several hundred steps on a treadmill, is that overtraining?

I am not coming down on you for asking, just be aware that the principals and methods we use in KB training are most likely different thatn what you have seen in the gym.

3:14 PM  
Blogger Mike T Nelson said...

Thanks for the updates Geoff!

What are you using as tool for your movement quality? Just curious.

Pretty soon you will be up to do the TSC in Sept, elite style. Whooo ha.

Rock on!
Mike N

9:25 AM  
Blogger Geoff Neupert said...

Alan, that's what I was thinking. But KJ recommended I start with the 16kg-the goal is 120%VO2max, which probably can't be done with the 32kg--speed is the issue.

Spider63, Dave is right on here--a lot of wisdom in the Iron Tamer-a lot.

Mike, RE: Movement quality, just posture, and mild R-Phase. Run out of patience for too much mobility work right now. Plus, the KBs seem to be helping my mobility, not hurting it.

12:05 PM  
Anonymous Anonymous said...

that makes sense then...sometimes having a second interpretation helps...KJ is the man!! thanks for the clarification...keep it rocking, alan

4:31 PM  

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