Tag Archives: Pavel Tsatsouline
How to Immediately Get Stronger
Posted on 15. Sep, 2009 by admin.
I didn’t intend to make the title sound too “infomercially” so that you’ll read the rest of the blog post. The truth is, I really have found a way to instantly make my lifts stronger at the gym and this is all thanks to (you can probably guess it by now) – the Russian Kettlebell Certification (RKC) and Pavel Tsatsouline’s teachings.
What I’m about to tell you are very important concepts that has helped me lift heavier and get a more efficient workout. These concepts can benefit anyone who strength trains especially those who have a difficult time lifting progressively heavier weights during a workout. Let’s go through these concepts now shall we?
Irradiation
The concept of irradiation was taught to us by, Doug Nepodal, Senior RKC and my team leader, when he was teaching us about “the Press.” The press that most people know about is the military press. Doug demonstrated irradiation by doing a one-hand military press with a kettlebell and squeezing something like a towel, a hand gripper, (pretty much anything you can squeeeze) etc. with your free hand. Pavel also discussed this in his DVD program, “Power to the People,” (PTTP) while doing a one arm curl and making a fist with his free hand. Irradiation is simply the act of actively contracting the other muscles in your body besides the one that you are using in order to immediately increase your strength during lifting.
Pavel basically explained irradiation as your muscles triggering signals from the brain to send more “juice” or power to the main contracting muscle. Think of it as your other muscles cheering your biceps, in the case of the one arm curl, to lift the weight.
Taking this concept further…
A major breakthrough that I’ve learned during the RKC weekend is the skill of contracting every major muscle in your body while lifting weights. For instance, if I were performing barbell curls, I would be contracting my leg muscles (glutes, quadriceps, calves) and my upper body muscles (trapezius, pectorals, abs) in order to harness more power for those curls. I used to think that the curl is an isolation exercise but doing it this way not only makes your lifts stronger, it also helps you burn a lot more calories than your regular curls because it becomes a total body exercise. Both of these factors combined make the curl a more efficient exercise.
I practiced using all the tension in my muscles during the first day of RKC when we were learning the kettebell swings. If I wanted to powerfully propel the kettlebell with my hips, I had to really connect myself to the ground with my bare feet, pull my knee caps up, and tense all my major muscles. The result is one powerful KB swing.
The Art of Breathing
During exercise, I used to take my breathing for granted because I’m usually more focused on lifting the weight and exercise form. But, this is a huge mistake because just the act of inhaling and exhaling air at the right moments during your lifts makes a big difference on your strength. I realized the importance of this while practicing my clean and press. The kettlebell clean basically starts from what I call a semi-swing but the KB lands on the back of your forearm (near your wrist) and rests in between the “triangle” of your bent arm (see picture). You can then perform a military press from this position.
Photo by Mike Mahler
During the clean and press, the breathing starts from when you pick up the KB from the ground. As you reach the KB, inhale deeply and don’t let go of any air, hike pass the KB behind (like a one-hand swing) and go straight to a clean while still holding your breath. As you begin your military press, exhale the air in small increments as if your letting air out of a tire from a very small hole. The important point to remember in this is to really hold your breath until you’re ready for the press. Doing it this way helps you keep tension in your whole body which in turn will give you more power for your press. When applied to a more familiar exercise such as the squat, you would inhale while your legs are bent, hold your breath as you straighten your legs, and exhale at the top.
Irradiation and breathing really has made a big difference in my lifts. I know that it can be difficult to describe concepts like these in words so, if you have any questions regarding these concepts, please feel free to leave your comment below. Pavel actually discussed a lot more concepts in PTTP so if you are interested in knowing more about those techniques, I highly recommend watching the DVD and reading the book. But, if you were able to understand these concepts from this post and start practicing them at the gym, I would love to hear about your experience. More power to your lifts!
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My RKC Experience
Posted on 31. Aug, 2009 by admin.
Things are still a bit of a blur to me as I write this post. I just came back from the Russian Kettlebell Certification (RKC) in San Diego this past weekend. I’ve got to say that I haven’t experienced a more thrilling, satisfying, emotional, tiresome, painful, gratifiying experience than this event. I thought that I had a very good idea of how this weekend was going to take place but it was much much more than I expected.
Forgive me if parts of this post do not make sense. I still haven’t fully woken up and recovered from everything that took place during the RKC. I’d like to write this article by detailing (at least the stuff that I remember) the RKC on a day to day basis and what was going through my head during those days.
Day 1
The first person who greeted me was my instructor/mentor and Master RKC, Mark Reifkind a.k.a Rif. It’s nice to see a familiar, smiling face (especially if it’s the face of the person who taught you everything you know about kettlebells) in the midst of all the nerves that have been building up inside me from the night before. The first thing that he asked me was: “Who’s your team leader?” Snap back to reality…I was so worried about the snatch test that I didn’t even think to find out who my team leader was.
Me with my instructor/mentor, Mark Reifkind aka Rif, Master RKC
Later on, I found out that it was, Doug Nepodal, Senior RKC. Who is he? He’s the guy who wears a kilt so if you see a guy who’s wearing one, that’s him. Ok, that shouldn’t be hard to find. I went off to register and find the guy wearing a skirt.
More details in between but let’s skip to the dreaded snatch test.
The first day starts with the snatch test. I have one chance during each day of the certification to pass the test but I didn’t want to give myself that option. I have to pass this test today!
Ok, my turn…damn…I can’t believe I am in this moment right now…if only I could pinch myself and find out that it’s all but a dream (or nightmare).
Never mind…it’s now or never.
Go! one, two, three….I put the bell down on the 60th repetition. Shake it off….last 40 reps…done in 3 minutes, 59 seconds. Yes! I now feel a burning sensation in my throat – where’s the water cooler?
Erik, one of my team mates asked how my hands are. I said, “They’re fine.” I looked at my left hand and saw two torn callouses. Wow, I didn’t even feel that. My right hand was good.
I’m glad that was over. A big sigh of relief escapes me.
The first day is all about Swings and Turkish Get Ups (TGUs). I’ve never done so many swings in one day. To top it off, everytime somebody makes a mistake, you have to get up from the teaching position (belly down and on your elbows – like a kindergarten kid) and do how ever many swings they tell you to do – I need the practice anyway – bring it on. Pavel passes by as I perform my swings. He says, “Nice!” I hear hallelujahs in my head.
Break time – before you go on your break, you have to earn it first by doing a workout. This is the first time that I can say that I don’t look forward to break time…lol.
Practice time for TGUs…how come no one’s paying attention to me and my partner? Nikki Shlosser, one of our assistant RKCs, said that if we get ignored, that means that we’re doing them right. Ok, I feel a little better now.
Lunch time – I’m so tired that I’m not even hungry but I need the food for energy so I eat anyway. The rest of the day went by with lectures on a lot of topics that I’ve never even thought about before. I’m seeing training in a whole new light.
End of first day: I came back to the hotel room and my niece asks me why my eyes are red. My sister says that I’m so dark – not tan, dark. My dinner was Hawaiian Pizza and half a Pizookie from BJ’s – I just spent a crazy amount of calories, I can afford it…LOL.
Day 2
I woke up feeling like somebody just beat me up the night before. I proceeded to the hotel gym to at least release some of my muscle soreness. If I were to get through the rest of this day, the foam roller will surely help.
The second day is supposed to be the hardest of all three days – that was nice to know especially now that I’m sore and tired from the previous day. I can do this!
Lecture goes on about cleans, presses, and the goblet squat. I’m not very proficient with my cleans and presses but the squat is my favorite exercise until….workout #8. I have one word for this workout – BRUTAL! It’s a ladder wokout of alternating goblet squats (holding a 12 kg KB in front) and swings but you can’t get up until everyone’s down or until the leader (Yoana Snideman) says the number of the rep – please stop talking and say the number already…lol. I thanked the person who invented the foam roller.
Time for the snatch lecture. Does this mean we’re doing snatches later? Why did I even ask?
Before the day ends, we all perform workout #10: the VO2 Max Snatch. Snatch for 15 seconds, rest 15 seconds, switch hands and snatch for another 15 seconds. Total time: 10 minutes.
Wow, I succeeded (not survived) day 2, I should be ok now. But then again, we still have all day tomorrow.
Day 3 – Last Day
I kept waking up all through the night because every time I moved, I felt the pain. Alarm clock goes off at 5:30 a.m. I’d better wake up already. At the pace that I’m moving, I need all the time that I have….gets off the bed and walks like an old woman on crutches…limps to the bathroom. I considered using the foam roller at this time but I don’t think that I can even prop myself up on top of it at this point.
We get a little break this morning. We have a marketing lecture with John Ducane for 2 hours. Ok, that won’t be too bad.
Next up, technique testing – NERVES! Ok, I passed it. I’m good now…NOT. I still need to teach a “victim” (definition: a person who volunteered to be taught like a potential client). I heard that some people have passed everything but fail the teaching part. When will this end?
My partner, Mandy, and I had a victim named Tom who does KB swings during Crossfit. We had to undo some of his bad habits but he’s a fast learner. I liked this drill. It gave me tons of ideas of how I can teach my potential clients. The victim gets asked if he would hire me as an instructor. I was hoping he would say yes.
Are you getting the drill now? Teaching the victims was not the last test. The RKC saved the best for last – The Grad Workout! We had to perform swings, cleans, presses, and hold the KBs overhead for the length of a football field. The other end of that field never looked so good.
One more set, I can see almost see the end.
I finally reach the other end of the field. I still have all my body parts right? All my limbs are still attached? I’m still walking and talking. Except for the exceptionally painful soreness going through my body, a few blisters and a couple torn callouses, I made it!
Tears of joy well up from my eyes….why am I crying? I should be jumping for joy. I see that some of our assistants are wiping their eyes as well – ok, it’s not just me. I’m such a cry baby. We’re still waiting for some of our team mates and the rest of the class to finish. Go Mandy, Go Kristen, Go Tyson, Go Kyle…come on…you guys can do it. I didn’t expect this to be a very emotional moment but it was. After all, we all have endured tremendous amounts of physical pain and emotional roller coaster.
Me with Pavel Tsatsouline himself after I received my certification
What an experience! I will never forget it for the rest of my life. As my mentor, Rif, said, “you would have enough stories to tell your grandchildren.” The RKC has made me a better trainer (to myself), better instructor to others, and a much better person.
My only regret is that I forgot to take a picture with the rest of our team, team leader, and team assistants. So, I’d like to end this post with a sincere appreciation for the all the assistance that our super cool team leader, Doug Nepodal, and our motivating assistant RKCs, Nikki Shlosser, Delaine Ross, and John Devitt, provided to all of us. To all my team mates, I thank you for all the support and I appreciate the camaraderie that we have developed in such a short time.
Here’s to the whole team…
- My partner: Mandy
- Joy
- Kristen
- Tyson
- Erik
- Jason
- Al
- Keith
- Kyle
- Louie
- Manny
- Neal
- Rick
- Roger
Power to us and power to the people. We have all made it!
On the side lines, I wouldn’t have made it without the support of my friends, TT friends and twitter peeps: Liz, Porsha, Donna, Gurpreet, Sally, Milan, Crystal, Lilian, Tabitha, Mike Z (stbf), Alex (roundballnz), Fred (fred0828), strongsarah, Greenteagirl, that70sgrl, sandierpastures, Gail, and many others. If I failed to mention you, I’m sure that you know how grateful I am to you.
Of course, it wouldn’t be right to end this post without thanking my husband, Anthony, for all the support that he has given me during this big transition in my life and our lives. From California to Kuwait, I want to thank you for everything and for believing in me. Come back whole. I’ll be waiting for your return in December. I love you, baby!