I was a chain coffee drinker at one time and can remember our Supply Sgt. offering me a much needed cup of coffee one day where they had run out of filter and were using government issue brown paper towels as the filter. A slightly different flavor with lots of paper pulp for fiber.
When the going gets intense, when 500 enemy soldiers are assaulting your fighting position….you call in air support or artillery for a “little help”. Now is when I pull out the secret sauce and you can see it below.
For the cost of a Gymboss timer you can send your training results through the roof. If you are a fellow StrongFirst, Crossfit or RKC instructor I will spend 30 minutes via phone at no charge helping you vault your results forward even faster. Just read and rate the book first, you will know it works and then I will show you how to take it into overdrive. I am.
www.russmoonow - go to my site, look to the left and you will see buttons where you can order Breathe! Realize Your Full Athletic Potential. Czechoslovakian based method of activating deep seated muscles to enhance your ability to breathe/lift more/endure. $19.99 – the cost of a Gymboss, next to nothing for something that will help your every practice.
During my MBA I think I lived off Starbucks quad espresso’s (I love espresso) so I could keep studying, stay awake at work (I remember working on speaker phone pacing my office with a cup of coffee in each hand). Now not quite so much. Sleep is a healthier alternative and without your precious gains you worked to earn go down the drain. Unless of course you master the art of continuous regeneration, being able to “turn it off” and be mentally still to allow all that energy to be used for recovery.
It isn’t how much you do, it is how much you can recover from. Work ethic is great, Work ethic is needed…however if your goal is to outrep the people who are already overtraining…..what zipcode does that place you in ? Just think about it. Stimulate strength or conditioning gain with the least amount of energy expenditure and save the rest to recover. Sounds lazy, but it works….try it. It only took me about 30 years to realize as much as I was training I should have been Superman by now.
Numb – I remember Geoff Neupert telling me that some of his best lifts came when he felt like he had been hit by a truck. I have found this to be true, not sure if it is being fully warmed-up, adrenalin, or your CNS pathways being fully “on”. I felt it twice this week and hit PR’s both times. Thanks Geoff. On a couple occasions to prove the point he has been the truck that hit me and I still think it is funny. Driving 8 miles the wrong way on I-85 South before I realized that if I wanted to return to Richmond I might want to turn around and use I-85 North.
Simple and Sinister – 300 48kg minimum swings a day everyday for 30 days
“Lest you get impatient, I want to remind you that you will still be making progress in strength and conditioning even when you are repeating the same workout over and over. If this were not true, logging and similar jobs would not make men out of boys, and, undeniably, they do.”
Tsatsouline, Pavel (2013-11-27). Kettlebell – Simple & Sinister (Kindle Locations 1409-1411). . Kindle Edition.
So for everyone who is locked on to my repeating these swings over and over and over x 30 days – this boy is getting made into a man and equally proud of my improving technique as that is safety/performance, mentally I like the grind. I just need to pace my testosterone in adding in more volume because that needs to be gently mixed in so I can adapt. I will adapt but not if suddenly decide to add 20 x 5 DFSQ’s, 10 x 5 I survived.
Flicking the Switch – OFF – don’t waste energy mentally with anxiety, caring too much about what other people think (they are not aware of your personal situation and if they are then they understand, if they don’t understand you either need to adjust if you are out of line or disregard them. I use to be ON all the time, until I was told I needed to turn it OFF. There were times I did but not enough, I was wasting a great deal of recovery energy. Stretch, meditate while you swing, pray do what you need to do.
ON – some people cannot fully turn ON, I am not talking about turning ON to do a set I am talking about that place where you can access your own superpowers. When you find that place it is a truly beautiful experience. I did it once last week, felt the “Force” did 4 warm up reps with 135 in the Military Press and jumped 100 pounds to 235 and made the rep. I thought earlier 230 was on the horizon and went on record saying so, for some reason I think these heavy swings are going to leap me up further. I think 240-250 is in the cards if I do 2 things : 1. when my left hand and the 3 rips heal I go to doubles of combined weight of at least 48kg, actually going to wave the weight up from there. 2. I stay on the 1/4 tgu w the 48kg and throw in some 40kg’s with a press from the floor, elbow and Tallsit. I will do both, they isn’t anything non-Russian about pressing more.
Getting stronger without straining it all the time – Several years ago at the Kettlebell Muscle seminar I Double Military Pressed 40kg’s 8 times and thought I was strong, prepping for my cert at Salt Lake City I hit 10 reps, this week after swinging that Beast I progressed to DMP w 40kg’s for 12 reps and ashamedly was not fully tight. I can see 15 happening as a practice not a max. Going to let those drift on up until it gets silly and then I will be grooved to break the Beast back out.
I love going to the park in the early spring, not so hot that my body is using energy to cool down, my profuse sweating is not challenging my grip all the time and if you need to bail out on a heavier lift you are not going to punch a hole in the floor. That does ensure better technique though Practicing my TGU in a confined space does force me to take precaution because I can’t bail out left or right so if I put it in my hand I have to be pretty confident I can navigate the course.
1/4 TGU – So Simple, I forgot how much it does for me, enjoying so much each time I drop down on the floor feeling the Beast get a little lighter, look a little smaller, feeling a little more connected and feeling the animal like strength it creates the next day. So this is getting added in to the “Russian Woodcutter” routine, everyday for the rest of the month, whether I feel like it or not. Healthy for my shoulders, gives me the triceps that push bigger weights, killer ab strengthening (I like what that does) and in the end I feel like I am moving further towards linkage vs. leakage.
You know when the 2nd rep feels better than the 1st and the 3rd better than the 2nd and the 5th better than the 4th from a form perspective and a strength perspective you are moving in the right direction.
Like I told someone once “I might never graduate from the PM.”, that was half tongue in cheek. Of course I will do other things but I want to build a big building and when I own heavy in good form and can endure it in both exercises then we will take that foundation to the complex side of the house and see what type of house I can build.
“Simple and Sinister” is no joke, I rank it right up there with Kettlebell Muscle as being one of those practices that is so straightforward and “easy” that not enough people do it. If it were that easy everyone would be doing it. Then again if all you had to do to earn your ManCard was show up and train for a month how much would you cherish it ?
This month of swinging the Beast is to move me towards having the level of strength and endurance to complete the swings and have enough left to TGU the Beast 10 times in 10 minutes with good form. Everything I am doing is funneling back to the ManCard. The deadlifts, the squats, the presses, the ab work ……I had to modify to build up my own areas of weakness so I could start hunting the ManCard instead of being hunted by it.
I don’t care who thinks it is silly, I don’t care who thinks it is obsessive, I don’t care who thinks it is too primitive, too minimalist etc. I would wager 95% of those who are critical cannot do the practice. In complexing big difference between sets of 5 and doing those sets of 5 as part of 25 consecutive double reps for several cycles. In “Simple and Sinister”, big difference between maxing at 100 1 arm swings w 48kg in 5 minutes and then performing 10 tgu’s to standard in 10 minutes w the Beast.
I applaud anyone who is working at any level of the program to improve, I applaud anyone who reaches the Simple level, I applaud anyone who reaches either component of the ManCard or WomanCard individually, but it is a whole nother planet to put those back to back.
When I can do that, I know without reservation or hesitation that I will be a strong hombre. I also know that I will be in a position at that time to share with others my adventure and how I got there. Is the program awesome ?, yes it is or I would not be committing the better part of year building up. Is it something you can waltz in and execute in 4 weeks ? Well, if you are the Incredible Hulk or Hulkette possibly and I would be so excited to applaud you.
It is not and never has been about me being “better” than anyone else, it has been and will always be about me taking what God has given me and doing the most I can with that potential.
When I talk to someone like I did yesterday, who was diagnosed with Pancreatic Cancer…..it really puts a fire under my behind. There are plenty of people who would love and cherish the privilege of being able to practice the way we do.
When I hear someone say “My doctor has told me I can no longer snatch.”, I am reminded that protecting this body I have is a priority if I want to keep being able to snatch, press overhead etc. and this “S&S” program is helping me do that.
Yours in Strength
StrongFirst Kettlebell Instructor Level I
Crossfit Kettlebell Instructor Level I
I learned valuable lessons from each and every one, pulling the best from each one, in the end it circles back to being “StrongFirst”