This past weekend the World Kettlebell Club revealed its Fitness Level Protocol through its very first WKC Fitness Certification here in New York City.Up until now, only a few select AKC coaches were privileged to the knowledge and actually used it on themselves.If you’ve read my last blog, then you know that the Fitness Level as it pertains to the AKC, is the most basic level of practice followed by “Strength and Conditioning” level followed by “Competition Level”.Now “Basic” here does not imply “Easy”.The Fitness protocol consist of 20 levels, Beginner and Advance and a handful of Kettlebell exercises categorized in their respective difficulty level in terms of skill.The best part I love about this program is its consistency within the realm of what AKC methodology is all about; Timed Sets.Its not a “mish-mash” of exercises or programs like so many other fitness systems out there.When you implement the Fitness protocol, you’re set on a path, you possess the necessary guidelines that can lead to “Strength and Conditioning” level with a few minor adjustments.And if you have seed of competitive spirit, you can take it up a notch and train for competition.In other words, there is a well thought out, logical continuity throughout all of the levels.The techniques learned stays the same no matter what level you choose to pursue.Head Coach Valery Fedorenko outlined a well thought out protocol based on his personal experience, identifying key development steps for us to take as far as we want to go.In essence, he made the AKC methodology accessible to ANYONE and EVERYONE who wishes to take their fitness level up a notch as far as they wish.This in my opinion is a Milestone in the Fitness industry.There really isn’t anything out there like it.
Now the best part I love about this program, even before I attended this certification is its holistic approach to fitness which brings me to the next topic of “Wellness”.The AKC way or methodology with timed sets has a built in safety component.It encourages a natural steady progression with emphasis on developing efficient technique through repetition.Head Coach Valery Fedorenko takes it one step further by inviting Coach Scott Sonnon and his Global Wellness programs into the mix.When I first saw this announcement (one week after I signed up for the AKC Coach Certification), I immediately signed up for this Workshop.Coach Scott Sonnon has, in my personal opinion, developed and refined one of the best Wellness programs on this planet which he named “Circular Strength Training” or CST.Coach Sonnon put together a joint mobility program (based on his World class IntuFlow program) specifically for Kettlebell lifters and a compensatory program based on his Prasara Yoga to help balance out the Kettlebell lifting program.I personally love all of his work and have joined his online Global Wellness program “Scott Sonnon Core Cadre”.His group of coaches and instructors are all amazing in their knowledge and willing to help.This is a shamless plug to join this online program if you haven’t already.Your hard earned dollars will not be wasted and you will have access to one of the best Wellness Think Tanks on the Internet.Having practiced Yoga alongside all of my other athletic endeavors, I totally appreciate what it can do in terms of keeping my body and mind in excellent shape and avoiding any serious injuries.However, it was after reading Coach Sonnon’s literature that I distinguished the difference between Yoga and Joint mobility programs.This was a small milestone in my personal development.His work with developing “Prasara Yoga” is also another great milestone that I believe will positively impact the “Yoga industry”.
Going back to the Fitness Program, Coach Sonnon couldn’t make it in person but had one of his certified CST Coaches, Coach Bao Tran present the material in his place.The joint mobility exercises and the Prasara yoga exercises compliment the Kettlebell lifting perfectly and Coach Tran presented the “RESET” breathing techniques that will help in heart rate recovery during the workout.This information was GOLD!!!!!The program wrapped up with AKC Coach Lauri Rudach a.k.a. “Kettlebell Girl” (now known as Kettlebell Clubbell Girl”, I think I’ll call here KC GIRL!) presented a sample class with the new WKC Fitness protocol.I participated in the class and all I can say is “WOW”.
I’m very Excited about the future of the AKC and I’m proud to be amongst some of the most talented coachesand kettlebell lifters out there. If you want to learn more about the Fitness program, WKC will be coming out with a book with the details so keep your eye out for that. If you can’t wait, contact me and I’ll be happy to set up a training session to share and get you started on an exciting Fitness Journey.
Note; Having not posted for almost 6 months, I apologize for the long posts to follow which I have divided into parts. Regardless of the length, I hope you enjoy the post and perhaps gain some insight .
The most valuable lesson I have learned through my personal yogic journey is “Doing fewer things Better”. Practicing yoga, one learns to exist one breath at a time. Through each breath, one learns to enter, sit and exit each asana (position/seat) and transitioning to the next asana. Its not about doing a few dozen asanas like most people do in yoga studios. Its about focusing on a few key asanas, catered to each individual’s need at that particular time. The goal is to prime your body so that your mind can sit quietly.
This lesson has spilled over to my martial art of choice, Hsing-I, Heart-Mind-Intent boxing. Its not about learning a thousand moves. Its about focusing on five key fists/motions that when learned has endless applications/variations. At advance stages, one will learn the 12 Animal sets which are not long forms but brief expressions of the essence of each animal strength/strategy as applied to combat. I am blessed to have found a fantastic teacher and guide, Sifu Rudy Curry in this fantastic art.
Currently I’m applying this lesson once more with my Kettlebell training. Over the years, I’ve been exposed to countless training programs. At the end, it all comes down to a few key lifts. The methodology taught by The American Kettlebell Club (AKC) headed by Valery Fedorenko is of particular interest to me. AKC methodology is based on timed sets, high reps and special attention to detailed efficient technique on a few key lifts. Hmmm, sounds like my yogic and martial art practice. Once again I am blessed to not have to travel far to learn this type of training. The East Coast Kettlebell Club head by Coach Mike Stefano is a great resource in this field.
This weekend, I am ready to “empty my cup of tea” once more and learn at his monthly “Beginners Kettlebell Seminar”. I look forward to much learning and growth in this endeavor and definitely plan on “Doing fewer things Better” in this field. After all, “Doing Fewer things Better” is the only key to “Mastery” on any path.
My website content has been wiped out except for a few elements along with its back up files. In essence, I’m stuck with starting over from “Zero”.. There’s nothing more fustrating than losing everything you work so hard to build and then losing it all in a split second. Out of frustration grew anger, then a boatload of negative emotions. I decided to sleep on it and wake up fresh to deal with it.
With a fresh mind this morning, I decided to delete the empty pages and start fresh. The Yogic mind took over and instructed me to take a breath and make the most out of this disaster.
Training my clients, I always ask them to empty their cup of excess emotional baggage. “Start from Zero”. When you get rid of Everything, you come to a state of “Having nothing to Lose”. With that mindset, you’re ready to make new gains. The best Fighters have this “Nothing to Lose” mindset allowing them to deal with what is at hand. When I fight, I”m not afraid to get hurt or “Die”. That may sound extreme but its necessary, especially if its a life or death situation. To Die while living is a whole “Blog” by itself and will be addressed another time. For now, going back to my website, I will build a page a day and will be finished in one week’s time. Not so bad afterall.
So what can you take away from this? “Start from Zero” my friends.
My website content has been wiped out except for a few elements along with its back up files. In essence, I’m stuck with starting over from “Zero”.. There’s nothing more fustrating than losing everything you work so hard to build and then losing it all in a split second. Out of frustration grew anger, then a boatload of negative emotions. I decided to sleep on it and wake up fresh to deal with it.
With a fresh mind this morning, I decided to delete the empty pages and start fresh. The Yogic mind took over and instructed me to take a breath and make the most out of this disaster.
Training my clients, I always ask them to empty their cup of excess emotional baggage. “Start from Zero”. When you get rid of Everything, you come to a state of “Having nothing to Lose”. With that mindset, you’re ready to make new gains. The best Fighters have this “Nothing to Lose” mindset allowing them to deal with what is at hand. When I fight, I”m not afraid to get hurt or “Die”. That may sound extreme but its necessary, especially if its a life or death situation. To Die while living is a whole “Blog” by itself and will be addressed another time. For now, going back to my website, I will build a page a day and will be finished in one week’s time. Not so bad afterall.
So what can you take away from this? “Start from Zero” my friends.
I keep hearing people say how old they’re getting and how they can’t do this or that. I then find out they’re only 30 or 31 years young!!!!. People, see the Whole picture! We’re in the new century, and despite of the pollution and poisons in our foods, we are armed with more useable knowledge than ever in history on longevity and health, complimented with miraculous medicine allowing us to live longer than ever. And if we apply ourselves to eating right and exercising, there’s no reason why we can live to 100 and thus “50 is the new 30″.
50 is the new 30 is my mantra of choice. With this mindset, midlife has just been delayed. Instead of Mid life Crisis, it will be Mid Life Celebration!!! So for those out there in their 30s or 40s and are not quite where they want to be, you still have plenty of road ahead to adjust, plan and capitalize your life lessons thus far. Everything starts in the mind. Get this mantra into your head.
Once your mind is right, its time to take care of your Body. Wanna drive a Dodge Viper or do you want to drive a banged up K-car? The body is like your automobile, its your choice. I will be updating this blog with videos and articles that will help you build a Dodge Viper Special Edition Smoking Body that will bring you to the Century mark and perhaps beyond.
Its been almost 7 years since my first exposure to Kettlebell Training, what some tout as the “Workout with Balls”!!!! Yes I caught the Kettlebell Bug as it was being praised by many fellow Martial Artists who possess a cult-like admiration for this chunk of iron with a handle. It brought on Pain in the good sense, if that really exist, and growth in knowledge in the “Iron game”, something I would probably not have entertained if it weren’t for the literature associated to this old school strength tool.
But I didn’t start with a Kettlebell. Its high price did not agree with my income and so I made one with a U-bar Bike Master lock (the handle) a basketball and a few weight plates. The total weight for this “Homemade Ghetto Kettlebell” was 25 pounds. With it, I did swings and snatches. Later I found “Kettlestack” a company who made top quality handles that resemble real Kettlebell Handles that I can load with the weight plates I already had. While many became attached to the tool itself, I was attracted to the exercises it allowed me to do and the strength gains it provided in my personal growth. I did eventually purchase a 36 pounder KB and later 2 1.5 pood KBs from Dragon Door when the funds were available.
The Kettlebell culture has opened new doors of growth in the field of strength training in general and has certainly contributed to my health in more ways than I can write about. But getting back to the title “Birth of the Kettlebell Yogi”, brings me back to my real roots. I’m an “Aspiring Yogi” first and foremost. The practice of Yoga has been in my blood for 11 years and has allowed me to endure and grow in all of my endeavors, including strength training, martial arts practice and the game we all call “LIFE”. My yoga practice goes beyond the Hatha yoga styles most people are familiar with today or being taught in Yoga studios everywhere. To me it entails disciplining the mind first and from there, the possibilities are truly endless. Developing “The Yogic Mind” or state is my ultimate aspiration at this time. Besides the Mind development, the rejuvination and active recovery benefits are unmatched by any other “body practices” I know. I plan on sharing this great knowledge to those who want to learn and share in the coming years. A solid Yogic practice will provide longevity in any activity you may choose.
At the young age of 35, turning 36 in January, I find myself facing a door of major change and path of growth. I was once told by a very wise teacher, choose your tools well in life and the rest will fall in place. With that advice, I choose Yoga and Kettlebell training as my main tools in the coming years. The two compliment one another perfectly and thus the Kettlebell Yogi is born.
Part II “WKC Fitness Protocol
