Keep It Simple

SIDE NOTE: I am now three weeks away from the RKC Workshop in Philadelphia, PA. In order to pass the RKC certification, I must complete the pull-up test (15 second Arm Hang for females) and the Snatch Test (100 repetitions of snatches in 5 minutes with a 16kg kettlebell). Along with those physical tests, I also am graded on professionalism, coaching technique, double kettlebell technique, and the Turkish Get Up. It is going to be a fun filled 3-day seminar of kettlebells and more kettlebells.

Therefore, a lot of my training is kettlebell based. I believe that kettlebells are a great “tool in the toolbox” for strength and conditioning. However, the majority of my training at this point is with the kettlebell.

When I started training for my RKC, I wrote a program. It consisted of high volume, high reps of kettlebell work. I had double kettlebell days, single kettlebell workdays, lighter days and heavy days.  My goal was to get to three consecutive days of kettlebell work to prepare for the three day RKC Workshop.

TOO MANY COLORS!

I stayed with that training for three weeks until I read Enter The Kettlebell. When I finished Enter the Kettlebell, I restructured my program to increase my double bell work and condition my shoulders to be able to press, press, press. I was performing clean and press, clean and squat complexes, pull-ups, get-ups, overhead carries, straight leg dead lifts. Training consisted mostly of ladders. It was like using every crayon in the box for one picture, and then feeling like the picture never took shape. To say the least, I think I programmed too much into my workout. You should have seen my training sheet. I got lost just reading it! Coaching and personal training 50+ hours a week, I didn’t know how I was going to get in these workouts. This didn’t last too long.

 

I began reading Dan John, Never Let Go, and I restructured my program again. I understand that you should not keep changing your training because you won’t see any results. I kept with the ladders, because I found that I could get multiple quality repetitions in before fatigue set in.

Two weeks ago, five weeks until RKC, I changed my training. I decided I would keep it simple. Keyword: SIMPLE, not easy. With Dan John’s saying in mind, “If it is important to you, do it everyday.” My warmup consists of plyos, medballs, the arm bar, turkish get ups, and goblet squats. I have found a large improvement on my shoulder stability (and core) doing these every day.

Then when it comes to my training, I picked two exercises and end with snatches or swings. The workouts are simple, but I am working in every movement!

Here are some examples of my training sessions:

Training 1: Swings and Chin-Ups Conditioning: Sled Pushes

Training 2: Double KB Goblet Squat and Pushups Conditioning: Snatches

Training 3: Double Bell Work: Free Training Day Conditioning: Swings and Sled Push

Keeping it simple this way, I can focus on the two-three movements I am working on, and I crush the workout. Try it out: Pick two – three exercises and go through them for 30 minutes! You will be amazed how much it kicks your butt! Here is today’s simple workout:

Double Kettlebell Front Squats, Pushups, and Snatches

THANKS FOR READING!!!

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About trainwickedhard

About Me: My name is Ana Tocco. I am a recent graduate of the University of Massachusetts-Amherst. I graduated with a B.S. in Kinesiology and walked on to the Womens' Rowing team where I dedicated three years to my athletic career. We were a successful crew winning A-10 Championship, Dad Vail Regatta, and US Rowing Collegiate Championship races. Before college, I played soccer and basketball and I still have the passion of team sports. I completed my internships at BNS Sports Science in Salem, MA and Athletic Evolution in Woburn ,MA. I was a Personal Trainer at FitCorp and currently am a Strength Coach/ Personal Trainer at Boyle's Strength and Conditioning Facility. I am RKC(Russian Kettlebell Challenge) Certified, a Functional Movement Specialist (FMS), and have my NSCAA Level IV Soccer Coaching Diploma and am a goalkeeper coach for Arlington High, Arlington, MA. If you are interested in working together to meet your fitness goals contact me at toccoana@gmail.com. My specialties include: Kettlebell Training, Strength and Conditioning, Functional Training, Circuit Training, Weight Loss, and Muscular Endurance Training.
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One Response to Keep It Simple

  1. Heidi says:

    I love the idea of just doing a few exercises (the basics) and just going. all. out. 🙂

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