PULL UPS.....HANGING....WHAT ?

 Why? Why ? Why?  Simple. Really, if you think about it. There will always be something. Something that we can't do. If the old standard is applied we will continue to change things as soon as we get comfortable or capable of doing whatever it is we were doing. Change it and make it harder. If you can't do a pull-up train until you can. Then do two. Three. Add weight. More weight...and so on. We won't do this all the time but I think most reasonable people will agree. You should be able to pull your body up, men and women, at least once. Now what about this  'skin the cat' move? Well, it wasn't the full skin the cat. Just bring your knees to the bar. You have done it in the past. Your body is capable of doing it. We just need to ask it a few more times. And we will. Franco Columbo once boasted he was the strongest man in the world per pound based on every movement in the gym. Quite a boast. He probably was the most all around in strength based on his body weight. Strong like and ant. Wednesday We will review snatches and introduce a "corkscrew" technique. We had seen it in the pass but never drilled it. It will help save your hands. It won't save them, but it will help.

PULL-UPS, ANYONE ?

  Yesterday I had a great KB meeting/discussion that lasted all morning. By the time I got home it was time to pick up the kids. It was such a beautiful day they wanted to go to the parks...so we did. I saw some classmates delivering a beat down to each other at the Community Center and taking full advantage of the weather. Very cool. Some people just won't take a day off. When I got home that night it was time for my training. On the menu was pull-ups. Tactical pull-ups. Body weight only. One perfect pull-up...then walk over to the counter..'click'....one perfect pull-up...walk over to the counter...'click'...and so one. It took 50 minutes to get in 150 pull-ups. I never broke a sweat. I did each one perfect/strict. I didn't breathe heavy. I felt a slight "pump" in my forearms from crush gripping the bar but that's it. It was a very mellow training cycle. Grabbed a little ice cream and went to bed. I remember rolling over around 4:00 am and seeing that I still had a couple hours so I went back to sleep. When my alarm went off I reached for it and it was at this time someone either stabbed me in the side with a long knife or hit me in the ribs with a sledge hammer breaking my ribs. The pain shot from my arm pit to my waist. When I tried to roll off to the side my abs connected with my spine and cut off my breathing for a moment. I felt like I had been beaten, dragged and left for dead. My point? All work is cumulative. I have not done this type of a drill in maybe 6-8 months....and my body knew it. It has been a long day but I am finally feeling pretty good. The headache is gone and I am going to drink a beer.

  Moral of the story: I don't think there is one...just be careful out there.

CHICKEN LEGS GOT YOU DOWN ?

 I have been saying for years that boys have the same self image issues that are just as damaging as girls. A girls will manifest itself as eating disorders (starvation diets) while the boys manifest itself as eating disorders (gorging food). Yes, Taking in 4000 cal a day is not good for you or needed for the growth they want. Isn't it odd that weight gain for guys is required. Athletic boys in high school don't want to look like athletes. They want to look like bodybuilders. A collection of parts. Big bi's, tri's, lat's and legs. It is improper to add the size without adding the proportionate strength. Skinny legs? A mans worst nightmare. Forget the fact that it gives springy strength. Less mass to move when delivering a kick therefore quicker and delivers more force. Requires less nutrition for performance and you can buy your clothes off the rack. Ron Morris RKC made a comment to me when I first started training with kettlebells. After about 5-6 months I was buying one of his shirts. I grabbed the Xtra Large size and held it up just for sizing. He looked at me and said, "No more xtra larges for you."  He was right. I have been wearing large ever since. How can I lose muscle size and yet be stronger than in the past. Muscle recruitment is one answer. Using my body more efficiently is another. Strength is a skill.  Forms follows function. It always will. Today, I want my legs and glutes strong. They will be whatever shape that requires. I look at my body as a whole these days. I haven't done a curl or tri-cep extension in 3 years. Pistols, pull-ups, swings, TGU and snatches. Done. These simple but sinister movements will make you road worthy. Period.

Speaking of which...todays training.

Pistols 3L+3R (x 3) with 24kg bell

Pull-ups with 32kg  1 x 10 (slow, 3-4 minutes rest between each)

That's it. Felt good. Didn't break a sweat. See ya' tonight!!