2 x 20 kg LC:
15 reps x 5 sets, rest 2 min
@ 6 reps/min
2 x 20 kg bumps:
50 reps x 2
2 x 20 kg chest bumps:
30 reps x 2
2 x 20 kg squats:
10 reps x 4 sets
5 December 2009
2 x 20 kg Long Cycle:
5, 7, 9, 11, 13, 15, 9, 7, 5, 3
The assignment was to repeat the pyramid to 15 reps, but stopped because of pain in the groin.
Overhead quarter squat 2 x 20 kg:
15 x 5 sets
2 x 24 kg bumps:
30 reps x 1 set
5, 7, 9, 11, 13, 15, 9, 7, 5, 3
The assignment was to repeat the pyramid to 15 reps, but stopped because of pain in the groin.
Overhead quarter squat 2 x 20 kg:
15 x 5 sets
2 x 24 kg bumps:
30 reps x 1 set
Coach Denis Kanygin
Those who follow my blog probably noticed the difference in my training in the last couple of sessions. The reason is simple: this month I am using the coaching services of Denis Kanygin from http://www.workoutiq.com/
My biggest problem with training is the absence of a GS coach in Australia. My training therefore is picking bits and pieces here and there and trying to make the best of it. I am not complaining really, I don't have far reaching goals and am happy with what I do. The problem is the correct technique; if it is bad enough and I progress to higher weight the injury becomes more likely. This - to avoid injury - is on the top of my list of goals, therefore it is mandatory to check the technique at least from time to time.
There is not much choice of GS coaches, even on the Net. But when looking around I specifically wanted two things. First, I wanted a Russian coach. Second, I didn't want a champion or a particularly higher ranking athlete. The info on coach Kanygin's site met these rather capricious criteria, and I contacted him.
Was my choice correct? See for yourself. The first Denis did is analyse the video of my Long Cycle which was posted on the 19th of November. For your convenience I re-post the video.
And now the analysis of coach Kanygin. He did it in English, so my translation will not spoil anything. Here it goes.
Eugene
Phase 1: bringing bells up into the rack position (clean)*
1. you are not using your toes
On the up swing, after your thrust you hips forward and lock your knees, as the bells pass knees - go up on both toes and bring your shoulders up and back. Involving these muscles will create extra momentum and make moving of the weights much easier. It will result in bells 'floating' up - all you need to do then is to get under bells, pull them in slightly as you push your hands through the handles. This approach ensures that your arms stay relaxed.
2. no use of shoulders
After knees lock, bring both shoulders up and back. Keep arms relaxed. This will engage powerful muscles up thoracic region and add quite a bit of power to the movement. Shoulder movement should be done at the same time with going up on toes described above.
3. way too much arm involvement
On the up-swing keep arms relaxed. As the bells float up, bend your arms, get under bells and pull them in. Keep arms relaxed during the movement. Kettlebells should be 'launched' by the power of legs and torso, followed by shoulders and toes. Keep arms relaxed.
4. not enough leaning back
To maintain balance and keep mechanics of the movement more efficient, lean back to counterbalance forward pull of kettlebells. It will also give you greater leverage and help momentum do most of the work.
Summary of Phase 1:
Here is the sequencing of movement:
1. on the up-swing as bells start to pass the knees, lock legs and thrust your pelvis forward - start to lean back compensating for pull of the kettlebells and shift in center of mass.
2. after knees as locked, go up on toes and bring both shoulders up and back
3. let the bells 'float' up
4. bend arms, get under bells, pull them to the chest.
5. keep arms relaxed, minimizing their involvement.
Phase 2: Rack position
1. try to lock your legs a bit more. Overall very good.
Your rack position looks good. Do your best to lock your knees. Need to work on your lumbar and thoracic flexibility. When in the rack, relax your latissimus dorsi and trapezius muscles.
Phase 3: Getting bells to under-squat position (second dip)
1. need more thoracic involvement
You need to involve your thoracic a lot more in this movement. Thoracic and legs should provide equal amount of power to the bell movement. You need to practice in more and get to the point where you can bump both bells above your head using your thoracic only without any leg involvement.
2. need to use shoulders more
As chest bumps are executed, you also need to bring both of your shoulders up and back. It will add extra power to the velocity of the bells.
3. timing looks good
Phase 3 Summary:Here is the proper sequencing for this phase:
1. Do first dip
2. As you come up from the first dip, lock legs
3. As your legs are locked, go up on toes and at the same time engage thoracic in 'chest bump'
4. As you do the 'chest bump', bring both shoulders up and back5. Do second dip and get under the bells
Phase 4: Lockout
1. Shoulder flexibility needs more work
Arm positioning in the lockout is not as efficient as it could be
Phase 5: Brining bells down from lockout to rack position
1. improper timing/sequencing: legs get involved before bells start falling.
Seems like you use your legs to 'bump' bells of from the lockout. Instead you need relax arms and let the bells fall onto your chest. When the bells are falling, then you need to go up on your toes and elevate both shoulders and rib cage toward the bells.
2. not moving shoulders up, toward the bells
As the bells are falling down toward your chest, move your chest and shoulders toward the bells.
Phase 5 Summary:
Here is the sequence of phase 5:
1. relax arms and let the bells fall towards your chest
2. as the bells are falling, go up on your toes and elevate rib cage and both shoulders
3. as the bells hit your chest, let them force you onto your heels, push your shoulders down.
4. bring pelvis forward and try to keep knees locked
5. this way the shock is absorbed into the skeletal structure, upper body and heels
Phase 6: Bring bells down from rack position (downward part of clean)
1. no shoulder involvement
As you bump bells from the rack position, you need to elevate both of your shoulders up
2. no toes
As you bump bells from the rack position, go up on toes
3. need to lean back more
Lean back to maintain proper balance and compensating for bells pulling you forward
Summary of Phase 6:
Sequencing of phase 6:
1. bump bells of from your chest
2. start to lean back - keep legs locked and arms relaxed
3. go up on your toes and at the same time elevate both of your shoulders
4. let the bells pull your shoulders down and push you onto the heels (this allows for great shock absorption and makes it much easier on grip and back)
5. bring hips and knees back and let the bell swing behind the knees
The end of the report.
So far I am quite impressed. The analysis is very detailed, and I have plenty of pointers to work on for a while. The coaching is also neatly organized: the assignments are sent via a shared Google spreadsheet, and I am also supposed to enter what I managed to do during the session, so that it is easy to compare the two.
In short, so far I am very satisfied with the services of Denis Kanyging and recommend him to anybody who needs an Internet coach.
My biggest problem with training is the absence of a GS coach in Australia. My training therefore is picking bits and pieces here and there and trying to make the best of it. I am not complaining really, I don't have far reaching goals and am happy with what I do. The problem is the correct technique; if it is bad enough and I progress to higher weight the injury becomes more likely. This - to avoid injury - is on the top of my list of goals, therefore it is mandatory to check the technique at least from time to time.
There is not much choice of GS coaches, even on the Net. But when looking around I specifically wanted two things. First, I wanted a Russian coach. Second, I didn't want a champion or a particularly higher ranking athlete. The info on coach Kanygin's site met these rather capricious criteria, and I contacted him.
Was my choice correct? See for yourself. The first Denis did is analyse the video of my Long Cycle which was posted on the 19th of November. For your convenience I re-post the video.
And now the analysis of coach Kanygin. He did it in English, so my translation will not spoil anything. Here it goes.
Eugene
Phase 1: bringing bells up into the rack position (clean)*
1. you are not using your toes
On the up swing, after your thrust you hips forward and lock your knees, as the bells pass knees - go up on both toes and bring your shoulders up and back. Involving these muscles will create extra momentum and make moving of the weights much easier. It will result in bells 'floating' up - all you need to do then is to get under bells, pull them in slightly as you push your hands through the handles. This approach ensures that your arms stay relaxed.
2. no use of shoulders
After knees lock, bring both shoulders up and back. Keep arms relaxed. This will engage powerful muscles up thoracic region and add quite a bit of power to the movement. Shoulder movement should be done at the same time with going up on toes described above.
3. way too much arm involvement
On the up-swing keep arms relaxed. As the bells float up, bend your arms, get under bells and pull them in. Keep arms relaxed during the movement. Kettlebells should be 'launched' by the power of legs and torso, followed by shoulders and toes. Keep arms relaxed.
4. not enough leaning back
To maintain balance and keep mechanics of the movement more efficient, lean back to counterbalance forward pull of kettlebells. It will also give you greater leverage and help momentum do most of the work.
Summary of Phase 1:
Here is the sequencing of movement:
1. on the up-swing as bells start to pass the knees, lock legs and thrust your pelvis forward - start to lean back compensating for pull of the kettlebells and shift in center of mass.
2. after knees as locked, go up on toes and bring both shoulders up and back
3. let the bells 'float' up
4. bend arms, get under bells, pull them to the chest.
5. keep arms relaxed, minimizing their involvement.
Phase 2: Rack position
1. try to lock your legs a bit more. Overall very good.
Your rack position looks good. Do your best to lock your knees. Need to work on your lumbar and thoracic flexibility. When in the rack, relax your latissimus dorsi and trapezius muscles.
Phase 3: Getting bells to under-squat position (second dip)
1. need more thoracic involvement
You need to involve your thoracic a lot more in this movement. Thoracic and legs should provide equal amount of power to the bell movement. You need to practice in more and get to the point where you can bump both bells above your head using your thoracic only without any leg involvement.
2. need to use shoulders more
As chest bumps are executed, you also need to bring both of your shoulders up and back. It will add extra power to the velocity of the bells.
3. timing looks good
Phase 3 Summary:Here is the proper sequencing for this phase:
1. Do first dip
2. As you come up from the first dip, lock legs
3. As your legs are locked, go up on toes and at the same time engage thoracic in 'chest bump'
4. As you do the 'chest bump', bring both shoulders up and back5. Do second dip and get under the bells
Phase 4: Lockout
1. Shoulder flexibility needs more work
Arm positioning in the lockout is not as efficient as it could be
Phase 5: Brining bells down from lockout to rack position
1. improper timing/sequencing: legs get involved before bells start falling.
Seems like you use your legs to 'bump' bells of from the lockout. Instead you need relax arms and let the bells fall onto your chest. When the bells are falling, then you need to go up on your toes and elevate both shoulders and rib cage toward the bells.
2. not moving shoulders up, toward the bells
As the bells are falling down toward your chest, move your chest and shoulders toward the bells.
Phase 5 Summary:
Here is the sequence of phase 5:
1. relax arms and let the bells fall towards your chest
2. as the bells are falling, go up on your toes and elevate rib cage and both shoulders
3. as the bells hit your chest, let them force you onto your heels, push your shoulders down.
4. bring pelvis forward and try to keep knees locked
5. this way the shock is absorbed into the skeletal structure, upper body and heels
Phase 6: Bring bells down from rack position (downward part of clean)
1. no shoulder involvement
As you bump bells from the rack position, you need to elevate both of your shoulders up
2. no toes
As you bump bells from the rack position, go up on toes
3. need to lean back more
Lean back to maintain proper balance and compensating for bells pulling you forward
Summary of Phase 6:
Sequencing of phase 6:
1. bump bells of from your chest
2. start to lean back - keep legs locked and arms relaxed
3. go up on your toes and at the same time elevate both of your shoulders
4. let the bells pull your shoulders down and push you onto the heels (this allows for great shock absorption and makes it much easier on grip and back)
5. bring hips and knees back and let the bell swing behind the knees
The end of the report.
So far I am quite impressed. The analysis is very detailed, and I have plenty of pointers to work on for a while. The coaching is also neatly organized: the assignments are sent via a shared Google spreadsheet, and I am also supposed to enter what I managed to do during the session, so that it is easy to compare the two.
In short, so far I am very satisfied with the services of Denis Kanyging and recommend him to anybody who needs an Internet coach.
1 December 2009
Treadmill run:
6.6 km in 44 minutes.
Several accelerations in the process. Not particularly impressive.
6.6 km in 44 minutes.
Several accelerations in the process. Not particularly impressive.
27 November 2009
2 x 20 kg swings:
1 min sets x 5
2 x 24 kg bumps:
40 reps x 1
2 x 24 kg overhead holds
30 seconds x 5
rest 2 minutes
I have not recovered after the last session, and everything today felt very difficult.
1 min sets x 5
2 x 24 kg bumps:
40 reps x 1
2 x 24 kg overhead holds
30 seconds x 5
rest 2 minutes
I have not recovered after the last session, and everything today felt very difficult.
24 November 2009
2 x 20 kg jerks:
5, 7, 9, 11, 13, 15, 9, 7, 5, 3, 5, 7, 9, 11, 13
15 sets, 2 min rest
2 x 24 kg bumps:
40 reps x 3 sets, rest 3 min
2 x 20 kg overhead quarter squats:
15 x 5 sets, rest 2 min
2 x 16 kg chest bumps:
20 x 3 sets, rest 2 min
2 x 16 kg front squats:
5 x 5 sets, rest 2 min
Quite a change in training. I will explain later.
5, 7, 9, 11, 13, 15, 9, 7, 5, 3, 5, 7, 9, 11, 13
15 sets, 2 min rest
2 x 24 kg bumps:
40 reps x 3 sets, rest 3 min
2 x 20 kg overhead quarter squats:
15 x 5 sets, rest 2 min
2 x 16 kg chest bumps:
20 x 3 sets, rest 2 min
2 x 16 kg front squats:
5 x 5 sets, rest 2 min
Quite a change in training. I will explain later.
23 November 2009
The goal was three 4 minute sets with 4 minutes rest in between. However only managed
2 x 19 kg LC:
4 min x 2 @ 6 reps/min then
2 min @ 6 reps/min
FUCK! Will have to repeat the attempt next time.
Punishment for not completing the workout:
32 kg OAJ:
10L/10R
2 x 19 kg LC:
4 min x 2 @ 6 reps/min then
2 min @ 6 reps/min
FUCK! Will have to repeat the attempt next time.
Punishment for not completing the workout:
32 kg OAJ:
10L/10R
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