How I moved from CMS to MS in Kettlebell Sport

Though I was able to achieve CMS with a coach who was not current with Kettlebell/Girevoy Sport programming, he did have personal experience lifting GS in his earlier years. To go beyond CMS I started working with Coach Sergey Rudnev who has prepared a few dozen athletes for MS (I was number 46). My first Master of Sport lift was almost a year after he started training me (20kg One Arm Long Cycle - before the ranking tables were upgraded). Coach Rudnev prepared me for Master of Sport rank in 20kg Biathlon and 20kg Snatch Only the following year.

A note on the upgraded ranking tables: at 4-year intervals the officiating body analyzes the number of athletes who have achieved Master of Sport with the current ranking table. If that number is higher than 300 worldwide the standard is raised. The most recent wave of re-writes happened in 2-year intervals, a reflection of the sport's growth globally. In my observation this growth is due to several components. In the last 5 years we have seen an increase in high-level athletic commitment, more clubs willing to host annual and biannual competitions, and an increased number of teachers/coaches capable of transmitting correct technique to their beginner students.

Grainy picture of a Men's Biathlon Jerk flight at a World Cup stage in 2014.

Another growth contributing factor not to be overlooked are the Grand Prix and World Cup series competitions. These are events featuring professional athletes and teams from places like Russia, Kazakhstan and Ukraine. These world-class lifters travel around the world to compete among themselves at big fitness conventions or well-attended regional events. Awareness of the sport is raised, and vivid demonstrations of the difference between professional level vs. rank and file amateurs add impact at these events.

But I digress. The point of this blog is to illustrate one variation of the differences between Candidate for Master of Sport and Master of Sport training.

It is possible to achieve CMS with a few mistakes in technique, but the margin for error is much smaller for MS numbers. I made three main corrections for each lift: 1) stop all excess effort to perform a single lift, 2) use breathing for maximal effectiveness, and 3) adjust diet and nutrition to maximize recovery. (If I had not already developed sport-specific flexibility and aerobic conditioning this would have been at the top of my list.)

Failed attempt at MS, too much effort! Photo by Nazo

1) Excessive effort could happen anywhere in any of the lifts. Many of us have noticed that the weakest physical link is the grip (i.e. muscles of the forearm and the hand).

The Long Cycle hand cramp phenomenon was my gauge for effective technique changes. First I took the correction from my coach to drop out of the rack faster with my upper arm still connected to my torso.  This reinforced my forearm stamina and reduced the impact of the weight during the re-grip.

Then I added a self-check habit in the last 10 to 15 seconds of each minute. I figured out that the hand cramp happens because of excessive muscular effort in the backswing and acceleration pull. I added this short rest to check the state of my finger flexor muscles. If my pinkie and ring finger were glued together I would focus on relaxing my hand before the Jerk, then wiggle my fingers overhead. This habit along with Coach's technique correction helped me head off the hand paralysis that had previously stopped me short of MS.

In the Jerk event the main place I found excessive effort was in my upper arm. First I took a correction from my coach to narrow my stance to maximize vertical force. Then I noticed there was tension in my hand in the middle of a set that would creep up to my triceps and deltoid by the end. The result was that my arms (mainly right arm) would fail to straighten in the under squat by the end of heavy or fast sets. It took time, but I learned to let the weight of the kettlebell soften my finger extensor muscles in the overhead position.

Hand trauma was (and is) my main indication of excessive effort in the Snatch. I had an opportunity to learn from Denis Vesilev a few years ago. When I told him I didn't like Snatch because it blistered my little hands he looked at me somewhat stunned. His response was something like "blisters are part of the process," and then pointed out the small hands of Mr. Dzonie (Johnny) Benitze.

Party pooper.

"Nothing says commitment to Snatch like blood blisters."

When I really got serious about achieving Master of Sport with Snatch, first I took a few corrections from my coach concerning correct mechanics of the drop-down, straightening my legs in the back swing and the acceleration pull (…okay, so the entire lift). Then I began the ongoing learning experience of how to use every other muscle fiber to take pressure off my hand during the Snatch. And I started using as much chalk as will go on the handle to minimize the effect of friction, because it was still happening. I know this is not much help. The Snatch remains the most challenging lift for me. I have an ever-expanding album of hand blister photos to prove it.

2) Using the breath for maximal effectiveness needs to be part of basic Kettlebell Sport lessons. The correct use of breath makes sets longer than 5 minutes possible, but I needed to look deeper to jump that MS wall. For 20kg Long Cycle I decided to break in a lifting belt. As many know, it's an ordeal in patience and persistence to get a belt softened and stuck in a position to do more good than damage.

My great breathing revelation occurred while figuring out how to wear the belt. I started using an old martial arts method after struggling with it flopping out of place during sets. Beyond the purposes of holding the tunic closed, the belt in martial arts also provides a mental and physical point of focus for breathing. This supports gradual and continual energy cultivation in the lower body, widely considered the seat of power. Thus breathing deep into my low back was a well-practiced adjustment for me. As it happens this did more than stabilize my gear. The shift of breath focus to my low back also helped me maintain my tempo and control my heart rate, allowing just a little more space in my mind to keep my forearms relaxed.

The change in breathing awareness was so effective in Long Cycle that I automatically transferred it to the faster paced Jerk. Because my coach excels at squeezing the best results out of his athletes, having a plan for recovering my heart rate was immediately useful in the first two weeks of Biathlon training. I learned to use "belt breathing" in the overhead position, which helped maintain a calm awareness during fixation. By the time of competition I was pacing 15 reps per minute: one inhalation in the rack position and two breaths overhead (the second specifically for fixation).

The Snatch has a different rhythm than either LC or Jerk, and my pattern had been to train for speed (17 – 19 reps per minute with 16kg). My coach quickly corrected this after watching me flail through my first 20kg Snatch videos. He added a breath in both the swing and the overhead sections and slowing me down to 14 or 15 reps per minute. This improved my performance and amped up my cardiovascular work load immediately. Once I adapted to the aerobic work my goal was in reach.

3) The diet and nutrition factor were entirely my own discoveries. It only took a few incidents of eating too close to a Long Cycle training session to figure out how defeating that can be. Next I learned exactly what foods to eat before training. This continues to be true for me today.

If training is early in the day I keep meals focused on dried fruits, oatmeal and protein in the form of Greek yoghurt. If training happens after 1pm, I plan a light lunch with rice, cooked vegetables, soft cheese, and either eggs or a small amount of light meat such as chicken. If I can't get lunch together I pick up a gluten free cookie and maybe more dried fruit. If training is at 4pm or later I be sure to have lunch before 2pm and include a bit more meat.

I somehow stumbled onto a book about sports nutrition between my second and third attempts at Master of Sport. There is plenty of information out there, so I will not attempt a book report here. The main take-away for me was to look at Kettlebell Sport as endurance training (this is especially true for Biathlon) and make use of powdered drink mixes to recover electrolytes during and micronutrients after the workout. This was a major improvement in many ways. I found my appetite directly after the workout less ravenous, slept better and felt more alive on days in between training. I also started supplementing with antioxidants and cycles of Eleuthero Ginseng and Echinacea for immune system support.

Making weight is a concern that we love to ignore, but some athletes just can't. Before I had my special sports nutrition in place I modified my diet thusly: for the week or two before a competition eat celery as a snack and with every meal, cut out desserts and candy, switch grain carbohydrates for vegetables when possible and eat more meat. After discovering the special sport nutrition (and giving up chocolate - it was a bad habit) I easily made weight with the same modifications mentioned above plus taking a serving of the recovery drink on rest days.

So that's my story on making the jump from CMS to MS in all 20kg events. As of 2015 I've been working my way through 24kg events, which has required even more technique, breathing and diet/recovery changes, but that is a blog for another day. Just for the record, as much as I love Coach Rudnev and his creative genius in getting me through many growth stages, his programming has yet to get easier for me. Also, please take the above statements as my personal opinions and experiences. I hope some part of it is useful to you, but not by any means meant as a basis for comparison with your own progress.

I now offer online mentoring for Kettlebell Sport athletes! Contact me via Facebook private message if you would like me to help you.

Best wishes for your lifting goals,

Christian Goldberg

Judging reflects the Lifter's training

This is THE most awkward part of Kettlebell Sport competitions in the US today, especially for events at which the organizers sprang for the Live Feed option. Thousands of people the world over are watching Americans host "high level" Championships that may consist of 200 or fewer lifters.

And the judging is being judged.

Since 2012 I've been asked to be a platform judge, and most recently Head Judge, at competitions. I can tell you it is more emotionally stressful to serve as a judge for even one flight than to compete in a Biathlon.

Why is this so?
The first thing I can point to is funding. To my knowledge, I have yet to attend a competition where the judges were paid.***! Which means they are volunteers and/or lifters and coaches.
A volunteer judge has very little reason to know all the rules unless he/she is explicitly told/shown the rules. It seems an imposition to test volunteers' accuracy, so usually the organizers do not know the level of preparation the platform judges actually have.
When lifters or coaches are recruited to judge they make an unspoken agreement to accept less-than-excellent results at that competition. A lifter will not get the mental or emotional preparation needed and a coach will not be available to support his/her team.
*** Update to the original post, IKSFA sanctioned events hosted at the Kettlebell HotSpot and CrossFit L.I.C. have paid a small compensation for judging in recognition that the judges should be paid for their time. *** Second update, IKFF events hosted in Seattle have paid and provide meals for judges who are mostly non-competitors.
! Third update to this post, Valery Fedorenko corrected me in a comment line that WKC has paid judges in the past and has this to offer : http://worldkettlebellclub.com/kettlebell-sport-manifesto/

Next problem is lack of pre-competition review. Anyone who reads two different sets of rules will see that at the top of the section on Lifter's Responsibilities it is clearly stated that every lifter must know all the rules. The lifters are responsible for attending rules meetings. The team captains/lifter's representative may attend these meetings in their place. Thus the team captain is as responsible for each individual knowing the rules as the individual lifter.
Over the course of the past few years I've noticed a general decline in the pre-competition rules review. Not to point at any specific organization, but I see that the event hosts are generally over-taxed by the task of getting the event together without being required to convene everyone for a rules review. To their credit, organizers who want to put on a "high level" competition will conspicuously post the rules of that competition well ahead of the event.
This leaves both judges and lifters up to their honor to have learned all the rules so the decisions made in the heat of a set will be easy to call and accept.

Last point is faulty training. It's not the judges fault when a lifter falls short by a few reps or even gets stopped on the platform. This is a reflection of the lifter's training pure and simple. But the platform judge takes all the heat when it's proving time.
If the amount of overhead time needed to establish fixation is grey area in a lifter or coaches mind, it is obvious to me that not enough overhead holding has been done in preparation. And some lifters will intimidate the platform judge during a set! This should get the lifter kicked out of a competition for poor sportsmanship, but as it stands there is very little protection for a judge who follows the rules to the letter. Eventually that person will be circulating in the same venue with all the lifters he/she judged. It saddens me that some lifters win through a veiled form of cheating, while their competitors may show exceptionally good lifting but loose due to a slower pace.

I'm telling you, it takes an exceptional amount of confidence to judge two flights with the exact same standard, much less five or ten.

Try something just for fun. For anyone who has never judged at a competition but has attended several:
YouTube up a World Championship flight where at least 3 platforms are in frame. Watch the lifter farthest to the left only. Count each repetition aloud. Only give a count when you can see clear fixation of the legs and arms. Continue for the entire duration of that lifter's attempt.
Next, replay the video, this time counting for the lifter second from the left. Use the same method of giving a count only when you see clear fixation of the legs and arms. Continue for the entire duration of that lifter's attempt.
Repeat this exercise for every lifter in the frame.
Once you've "judged" for every lifter, assume they are all competing against each other. Who won?

My Pet Peeves as a judge. Since I'm on a rant, here are some common lifter strategies that make judging tedious and stressful.

• Spartan Meditation = 15-second rack hold/.01-second overhead hold. Try keeping your eyes on an analogue clock for 15 seconds. Be lucid enough to spit out a number in sequence between seconds 15 and 16. Do this for 10 minutes.
• Machine Gunner = 6 to 10 repetitions with questionable fixation followed by 20 second overhead or rack rest. Not disrespecting anyone, but this belongs in a CrossFit gym.
• Lockout Negotiator = the arms straighten somewhere between the under squat and overhead fixation. The look of expectation for the count resembles an overdue pregnant woman waiting for labor to start.
• "I'm a Champion without even training" = lifter approaches the flight with all the ego of a champion prize fighter and proceeds to break all the rules in the first three lifts. If this lifter lasts more than 7-minutes it is shear agony to watch.
• Uninformed Coach = coach is behind the platform judge yelling the absolute wrong encouragement to the lifter including things like "just ignore the count!" "that was good!" "do your own lift!" "BAM!" etc.

In closing I hope to shed some light on the most common criticism of KettlebellSport in the US today. The finger is pointed at the judging, but the problem exists with the lifting. If you are a coach or lifter who also wants to see this sport make it to the Olympic games, please take a close look at what you are training. And remember the athlete's mantra "you will perform the way you practice."

Best wishes for your results,
Christian

A few thoughts for those new to Kettlebell Sport

Because Girevoy Sport, a.k.a. Kettlebell Sport, has been named one of the fastest growing sports I'm feeling some responsibility toward new lifters to offer a reality check. This sport is not currently sponsored or funded by any major corporation. There is no pay-out for athletes at any typical competition in the US. With few exceptions, we who invest our sweat, time and money into the sport do it for the love of the sport.

Even still, it becomes a lifestyle for those who let it. This is an endurance sport, and as such attracts athletes with ridiculously strong will power. Most coaches are remote/online, and suggest 3 to 4 training days/week to prepare for a competition. This necessitates quite a bit of video and communication via email or other remote means to get the best out of a training cycle. Many athletes create home gyms or work in spaces separate from other gym activity. Meaning many of the aforementioned hyper-willed KBSport lifters do so alone.

Thanks to social media, many Kettlebell Sport lifters have access to community and training opportunities that simply would not have existed 15 years ago. If at all possible, a beginner needs to get one-on-one training from an accomplished coach/lifter. Workshops are very cost effective and worth the money.

Here are a few thoughts that may or may not be outlined at a workshop but will eventually become part of any serious athlete's training:

1. Endurance does not mean destruction
Do not push to failure in Kettlebell Sport training. Save it for the competition. It's not bodybuilding. We are not attempting to hypertrophy muscle groups. We are building cardiovascular and muscular work capacity through periodized training stages. Every Kettlebell Sport exercise is a full-body effort therefore overtraining it will result in full-body shut down.

2. Discipline includes the patience to develop new skills
Some of these skills are physical motor skills, such as the coordination of breath and movement for the Jerk. Some of these skills are mental, such as the ability to quiet the mind when the second hand seems to be moving backward. Some of these skills are emotional, such as knowing when to use nervous energy and when to calm it. Every lifter knows that we only grow with diligence and consistency and can not grow without adequate nutrition, rest and guidance.

3. Flexibility and mobility are valuable athletic qualities
When applied correctly to the technique, these assets are far more valuable than strength. For example, a lifter who has developed thoracic mobility will absolutely last longer than a lifter who relies on upper body strength in the rack position. Another example worth mentioning is the lifter who has developed shoulder mobility will get more rest in the overhead position than someone who is hoping his/her arm strength will endure. All high-level athletes put special effort into maintaining flexibility in KBSport. Just a hint.

4. Lack of efficiency is the greatest weakness
If you watch a World Champion lifter, then watch a beginner, you will see one glaring difference: the World Champion is doing nothing extra, every part of the lift is stripped down to maximize efficiency for the entire 10 minutes. Everyone begins with the idea that this is hard work, so correct technique becomes secondary. Hundreds of repetitions are practiced with extra movement and extra tension but no relaxation. Saving energy is key in endurance sports.

The right guidance at the right time can make all the difference in a training cycle. I hope these words of advice support new athletes and coaches in preparing for upcoming competitions.

I am happy to offer online coaching and mentoring for all who are willing to work remotely (or in person if you are in Boulder, CO!). Please contact me at mindbodyenergetics@gmail.com for more details.

Best wishes for your lifting goals!
Christian
www.mindbodyenergetics.us

Comfort, Risk, Danger Zones in endurance training

...and are we electing to suffer?

Suffering is different for everyone. "Suffering" could be pain, it could be fatigue or too much unfamiliar experience. Suffering may be due to noise, wind, heat, or psychological/emotional factors, such as uncertainty, too much perceived risk or outright fear.

I think about this often in Kettlebell Sport training. Especially when I have a high goal in mind for myself such as the most recent training cycle. Challenging my physical and mental Comfort Zone, going into the Risk Zone, is the only way to stretch my capacity.

Let me define the physical and mental "Zone" concept:

• Comfort Zone: refers to familiar experiences or ideas. We feel in control physically and mentally. We know what to expect, how to act and can predict a likely outcome when life is in the comfort zone. In general, our areas of expertise are in our Comfort Zone. Communication is easy, light and supportive and the attitude is slow-paced and confident. The benefits here are relaxation, rest, creativity and the ability to engage in communication (give-and-take conversations). The main disadvantage is a narrow perspective. In the Comfort Zone we filter new experiences to make them more predictable, thus reduce exposure to things that will generate a learning curve. 
• Risk/Safety/Courage Zone: experiences or ideas that are outside the normally chosen realms. We do not know what to expect and often venture into this territory knowing we have something (or everything!) to learn. This is where greatest potential for growth and improvement can be found. The name associated here elicits a mental/emotional response, so it can be called whatever gives a feeling of adventure and alertness. Communication is inquisitive, the attitude is curiosity, humility and slightly excited/accelerated pacing. The benefits here are the rich potential for new experiences, adaptation, and learning. New skills are found in the Risk Zone, new friendships and greater perspective on previously acquired knowledge. People maximize their potential by staying in the Risk Zone to broaden the Comfort Zone. The disadvantages of the Risk Zone are 1) the outcome is unknown and we may learn through failures and 2) that new experiences will change us. This may be difficult to integrate with previously established Comfort Zone parameters. 
• Danger/Terror Zone: experiences or ideas that send internal warnings, red flags and emotional responses. Communication becomes defensive or shut-down, the attitude is emotional, aggressive or retreating. Not a productive learning zone, when we reach this physical or mental state the best thing to do is calmly retreat to the Comfort or Risk Zone. In other words, the building is on fire, you cannot put it out but you can find a safe exit. Too much time here will result in injury. The parameters of the Danger Zone are not the same for any two people. The benefit of this Zone is that we get a full-body experience of our inner safety mechanism. This is Red Alert, and if not heeded will lead to damage. The disadvantages of the Danger Zone can be either 1) too much time here may desensitize someone to the natural self-preservation impulse to find safety or 2) it causes physical and emotional trauma.

Back to the original point, "electing to suffer" in Kettlebell Sport means getting more comfortable in the physical Risk Zone, but keeping a watch for the type of suffering that signals physical Danger. For athletes who have their eyes on great achievements the line between mental Risk and mental Danger is much less obvious. But it's there for everyone.

Now I want to give a personal example with intention to help others develop deeper understanding of endurance athletes.

A week before this competition I crashed on my bicycle and sustained deep scratches on my left ribs and abdomen.  Immediately I re-evaluated my goal for the competition. This set was more than a year in the making. I had endured 20kg Biathlon to prepare for this 24kg Long Cycle set so pulling out of the competition was not an option. Two training sessions remained, I informed my coach and proceeded. Session one showed me just how wrong the position of those scratches are and session two showed that lifting on the left side will be mental and emotional Danger Zone territory.

I made a plan to Duct Tape my injuries before the competition. Somehow planning a solution I had never tried brought everything back into the Risk Zone, maybe it was the excitement of a calculated risk. I headed for Las Vegas, followed the plan and slid into my warm-up on Saturday, taped around the ribs and in a state of controlled fear.

Well, in the end, the Duct Tape came off during the warm-up. My suspicion was confirmed, that I could get reps on the left but not what coach had programmed. I saw the Danger Zone on the platform, created the mantra "Go Until It Cannot Be Done or Time Runs Out," and endured until I could not distinguish between physical and emotional pain. If there had been $3k on the line, I might have gone deeper into this experience.

For the record, if I cry after a set I've sustained trauma on some level. Coaches and athletes, make note of this, as you may know people with a similar mental/emotional Danger Zone.

Top of the weight class! Photo by Sergey Rudnev.

Now, two days after the event I can say achieving Master of Sport rank on my first 24kg LongCycle attempt was worth the pain. Mostly. Retreat from the sport is an idea deep in my Danger Zone, but a complete rest-and-heal stage feels like a new level of Comfort (previously would have been a Risk).

I do not know if I will be ready for the One Hour Long Cycle in less than a month, an idea which totally pushes my emotional Risk Zone into Yellow Alert, but appreciate everyone who has already elected suffering for the great cause this year, research for effective treatment of Autism.

OneHourLongCycle website and links

For those who have read this far, thanks for letting me debrief this experience in a  public forum. It is a Risk Zone exercise. If you have similar stories or comments to share, please leave them here or in the comment lines.

Best wishes for your growth in whatever sport you choose!

I'll be in the mountains for a while....

Christian

One Event at a Time

You mean "one GOAL at a time," right?

My first 12kg Snatch set at a comp, 2011.

No. One event.

A long-term goal keeps us in practice, gives us inspiration and drive. But if there is one common sense rule in Girevoy Sport (aka Kettlebell Sport) it's work on that goal incrementally, one competition, one training cycle at a time.
Click this link for my previous post explaining GS.

Here are two vital aspects of GS training that help measure improvement through short-term successes. First, growth happens over time, and second, technique improves with effort.

Growth over time

More than one World-Class athlete/coach has pointed out the time required for goals such as Candidate for Master of Sport (CMS), Master of Sport International Class (MSIC) ranks, or breaking world records. Some of us have the goal of completing the 10-minute set with zero No Counts.

In any case, preparation for a single competitive event requires a training cycle of two to four months. Most athletes are able to train effectively three to four days per week with control sets every two or four weeks.
After four months of training with a focus on increasing total time, speed or weight load the nervous system, tendeno-muscular structure and emotional body require an "all stop" for recovery. Well planned periodization will prepare an athlete for a peak performance just before overtraining occurs.

My third 20kg Snatch set at comp, 2014.

If a training cycle is planned for longer than four months a peak performance day, which may coincide with a competition, is placed somewhere in the middle to allow the athlete's body to go through a recovery phase before continuing with a higher goal.

Note on increasing the competition load

It has been mentioned that ramping up a lifter's competition weight load requires a minimum adaptation phase of one month per 2kg increment. This means that an athlete wishing to increase the Snatch Only load from 20kg to 24kg will need two months of a training cycle to physically adapt to the increased resistance. After a lifter has gained strength to use the heavier load he/she may begin a productive training cycle with short sets (2 minutes, for example) at the goal pacing.

For lifters training with double kettlebell loads, one step up adds 4kg to the total load. An adaptation period of four months or longer is realistic for an increase from 2x20kg to 2x24kg. Meaning this is when a lifter may be capable of short training sets at the goal pacing. This implies that it will take more than one training cycle for a lifter to increase the competition load and complete an entire 10-minute set when increasing the load with doubles.

This does not take into account the inevitable technique adaptations, nor increased cardiovascular demand of double loads, which may require extended rest periods in the training cycle. A 5-minute event with the higher load is one way to allow completion of a micro cycle and get a control set before the athlete needs a rest phase.

Post-competition rest from GS training could be as short as 3 days and as long as 4 months depending on the physical, psychological and emotional demands of the training cycle. Most coaches require 1 week of rest before an athlete resumes GS lifting.

These rules are flexible, yet in my experience attempting to step over them yields less-than-favorable results. Each time I have attempted to train outside these guidelines I am reminded of a constantly repeated statement: Girevoy Sport builds humility, patience and mental discipline.

Constantly improve technique

As a sport that is gaining popularity outside Russia, many coaches are hard-pressed to find correct and efficient ways to introduce GS lifting to the American audience. The workshop environment is the most effective method I've experienced so far for both teaching basic form and improving technique. Even though I've been current with at least one certification since beginning this sport, I take the opportunity whenever possible to attend training events.

Coaches themselves are constantly evolving. For example, at my first IKSFA Level 1 training (Nov. 2011) the main teaching was quite different from the most recent IKSFA Level 1 where I assistant instructed (Dec. 2013). The way each lift was presented, particular points of each lift, physical dynamics and specific assist work was emphasized differently. At both events I gained volumes.

Ivan Denisov's impeccable shoulder mobility.

I have attended several training workshops run by similarly prolific instruction organizations. They all cover the same aspects of each lift. However there are unique tools and specific methodology used by each certification group. For example, IKFF directors have martial arts backgrounds, so incorporate unweighted flexibility drills as core warm-up elements. At OKC they emphasize Functional Movement Training-style elements and swinging Indian Clubs to support correct joint preparation. But do not expect all the tricks to come out at any one training. Each individual event will be different based on who shows up. When I attended OKC certification in 2013 we were instructed by none other than Denis Vasilev! Denis is known for his specific form refinements and post-work stretching. Clearly there is no one way to teach Girevoy Sport. The way it is learned is entirely based on the athlete.

For athletes who have previous experience with gymnastics, wrestling or possibly yoga, the shoulder and hip flexibility demands are minor. For anyone endeavoring to master the sport, if you cannot already do a full bodyweight rotation around your shoulders, you may run into some lockout and fixation issues. Apparently any Russian playground is equipped with monkey bars as primary apparatus, thus many Russian athletes are already mobile in this joint from a young age.

Actively learn the lift while preparing for an event

Every time I've really succeeded with an event I continually shaved off inefficiency from my technique and put extra effort into lift-specific mobility. I put time into studying the performances of high-level athletes and visualized my own lifts with more efficient patterns. I did the tedious work of taking video of warm-up sets to confirm that I had included technique nuances, and watched my training videos as if I were my own judge.

The first week of a new training cycle is the most opportune time to evaluate previous performances for necessary corrections. Especially if the new cycle involves a lift that has not been practiced for some time (ie. the lifter is switching from Long Cycle to Biathlon), this first week is ideal for making tweaks before the training gets intense.

These rules are not flexible. As it has been said many times by many experienced teachers, you will perform the way you have practiced. Technique improvement is the real art in Girevoy Sport. We need our coaches and fellow-lifters to help us see where improvements are necessary, but in the end anyone who really wants the results will forge his or her own lift.

Girevoy Sport training on "Princess/Prince" days

**Edited version: with the encouragement of more than one smart person I know, I re-submit this article with information about specific remedies and alternative medicines. Thanks to Wikipedia for the excellent info-links!!**

You know what I'm talking about, mainly the ladies who lift hollow steel, but also you men. It's the "weak as a kitten," emotionally sensitive and unable-to-ignore-discomfort days of the month.

Women's hormonal flow is quite well studied. Medical scientists refer to it as the "high hormone" stage, in Sex-Ed they called it PMS. In both cases culminating is the release of the uterus lining, aka. menses, aka. beginning of a new cycle, aka. "I'm a Princess today."

Men's hormonal flow, by contrast, is utterly mysterious. Publicly available studies focus on declining levels of testosterone associated with aging, offering little information for younger men. So I've been making field observations. Guys in the gym seldom admit to having emotionally sensitive days, but even the most aggressive athletes have them.

Symptoms of high estrogen phases in men may include, but are not limited to, distractibility or complete air-headedness, bloating, outbreak of pimples, intolerance to any type of discomfort (including loud noises and heavy kettlebell loads), irritability, and the desire to cry at inappropriate moments. Some guys just skip the workout on these days, some become disproportionately angry with failed lifts, some get picky about the music, you've seen this, right?

Men (and ladies past menses), if you don't know for sure when this unexpected weak moment women happen again, do what women have been doing since pre-recorded time: check the moon phase. 

We all have hormones. Why not support one another in getting through the Princess/Prince Phase (my term, you can use it)? Here are the most effective methods I've found to stay on track while training through Code: P, including the most reliably effective natural product support I have found.

Found in health-food stores.

1) Don't go it alone. Be it a profound limbic response or a placebo effect, the natural pharmacy is an abundant resource to help restore hormonal balance through pain relief. 

Homeopathic remedies are either very effective or completely harmless. For mild muscle cramps during training, I use the homeopathic arnica blend, Sportenine. This can be taken (chew a tablet) between sets and usually works within a few minutes.

Essential oils are highly effective limbic brain balancers, as part of the treatment includes inhaling the aroma. My essential oil blend of choice is Dragon Time, containing lavender, clary sage and blue yarrow, time-tested essential oils for "lady time." The blend recommended for men and women past the change is Mister, featuring sage and myrtle essential oils (supports natural estrogen-progesteron balance).  These essential oils are available only through Young Living, and I'm telling you now, if you become a distributor you will save 24%. Both of these oils blends are intended for topical application, which I do before arriving at the gym. I apply a few drops to my abdomen and/or back and inhale the fragrance that remains on my hands. If pain persists after 5 minutes I repeat this process. It has never taken more than two applications for cramps to subside.

The herbs are "big medicine" especially in formulas that produce results. If abdominal cramps are just happening for me, out come these "big guns." I take Curica, which contains white willow bark (the original aspirin) and a clinical dose of turmeric, with breakfast. Curica is best taken with food and needs about 45 minutes to start working. The effect on me is equal to 500mg of ibuprofen. 

2) Acknowledge your condition. Playing stoic is best reserved for times when you genuinely can be. Pretending the starving child in Africa commercial did not bring you to tears this morning is a loosing tactic. Let your friends know you are approaching the training with an emotional handicap. This is intense training and it will push your edge. Share with your friends, they get it.

I personally carry Rescue Remedy Pastilles for these exact moments. Also known as Five Flower remedy, this Bach flower essence blend contains remedies for shock, trauma, panic, and mental breakdown (all occur on a major or minor scale every time I get a new week of training from my coach). Because the Bach flower remedies are infused into grain alcohol, a typical dose is 4 drops in a cup of water, I prefer the kid-friendly pastilles. For me there is something wrong with ingesting grain alcohol in the gym, so I chew on one gummy candy during my warm-up. As with homeopathic remedies, the flower essences take effect within a few minutes.

3) Be realistic about training loads. If the feeling of dread or physical cramping is persistent, and the Rescue Pastilles are like spitting on a bonfire to put it out, work with your coach to drop a heavy load to what you know is achievable. Building confidence is just as important as building strength in this sport. If you go ahead with a hard test anyway, see point #4. 

Due to higher hormone levels, ladies are likely to overheat sooner. Increase rest periods between GS sets, use lighter loads with assist work, or cut down the cardio set to counter-balance your elevated internal temperature.

Found online at YoungLiving.com

4) Channel the emotional energy. If you go this route, prep yourself mentally with a motivational video, listen to your Power Play List, or crack some jokes to get a dopamine/endorphin response from your limbic system.

Keep in mind the words of Denis Vasilev:

"I may die, but I'm going to try this training session."

And be ready to go completely limp after the adrenaline rush subsides.

5) Keep accurate training logs. I use the C: P notation to keep track of weeks up to a competition. I also note when "Super Woman" wrist protection comes into play, if it took three doses of everything to stay calm, or if I spaced-out, left my platform shoes at home and did the Jerk sets in my sneakers (it has happened). It's in my log... you know, just to look back on those moments fondly.

Ancient wisdom.

6) Cry, damn it! If it needs to come out, it's going to make things better to let it out. My personal cry sanctuary is during the run. Yes, the neighbors see a big-legged, chalk-handed weightlifter weeping her way around the cardio set, but this small emotional indulgence helps me get my head right.

Men, emotional sensitivity turns out to be a natural human experience. Be alone if you need. This will help you identify the same symptoms in your friends. Learning to show weakness in front of others is a powerful psychological exercise that strengthens us very deeply. Besides, you've already let them in on your moment, right?

7) Sleep, the natural hormone balancer. Rather than medicating a high hormone training failure with cake and ice cream, try a cup of herbal tea to help wind down that night. 
Decocting herbs in water to produce tea is an ancient medical technique that elicits the most gentle response to any medicinal plant. The most commonly known ingredients for relaxation are chamomile, peppermint, and valerian. Browse the tea isle for anything that appeals to you. Add milk and honey to taste, if you like.

I pull out my kava tincture and take a dropper full with a swig of water just before bed. Kava is a traditional herb of Pacific Island tribes and, though found to be effective for promoting deep relaxation, is much debated as a long-term frequent-use cure for sleeplessness. I find it effective when used once/month or less. 

Essential oils are another standard for me, specifically applying lavender oil to the bottom of my feet. As with all aromatherapy, inhaling the fragrance makes the treatment work. 

*****

I do hope this based-on-science list of solutions enhances your own experience with GS training in "kitten time." It is a stand-out moment in the month, so I recommend reserving these special treatments for use on these days. Keep it in your gym bag, your lifting partner needs it, too.

As with all other aspects of this sport, whatever you do in training will serve or sabotage you in competitions. Why not consciously focus on perfecting your response to those inevitable high hormone days?

For information on how to acquire YoungLiving essential oils, or to consult with me on your GS training, including online training, contact mindbodyenergetics@gmail.com

Best wishes for healthy, effective training,

Christian

Chicago KB Classic keeps it real in the best way

Last weekend, June 7th,  Chicago Kettlebell Club and Rock Cox collaborated with IKFF in the 2nd annual Chicago Kettlebell Classic. The timing of this event was perfect for me to prepare a first ever 20kg Biathlon, taking two weeks of my own strength programming and eight weeks of Biathlon-specific programing from Coach Sergey Rudnev.

The event was an excellent moment for me, bringing together my favorite features of Girevoy Sport competitions and a wonderful group of people. All this justifies my most grueling training cycle yet!

Here's where I give massive respect to lifters who can do Biathlon at consecutive events! This is no small feat, especially if the lifter is planning to break personal records.
I learned several things in training for this Biathlon:
1) pine tar on the elbows
2) chalk for Snatch before doing Jerk sets
3) use electrolyte replacement drinks for "during workout"
4) it's not possible to get enough sleep, but try

The judging was the first thing that brought this event into the realm of "class act" for me.
Of the two judging perspectives (the easy "friendly" judge vs. the hard "prove it" judge) I conclude that the standard at the IKFF Chicago KB Classic was closer to the second.
As far as I could tell none of them participated as lifters. No-counts were given. Got one myself for a weak Snatch. The timer/counter electronics gave me immediate feedback from my judge, and aside from this she put no energy into communication before or after my sets. All business.

No music, at all. Some would say this makes the event too serious, for me it's easier to concentrate on my own preparation when the sound system has minimal presence. Yes, it did intensify the focus when a flight came down to just one lifter. I predict that next year a larger crowd will generate more of that trademark sideline encouragement known at larger meets. Folks got great results at this event, and as we all know, each little detail contributes to a good or bad set.

Holding the event in an airport hotel has it's pros and cons. The biggest positive was the shuttle service from O'Hare, giving me the fly-in, perform, fly-out experience of a Rock Star. We had a nicely discounted group rate, another plus, and the competition was in the same building.

The hosts and their teams were absolutely awesome! Bea and Rock each brought great sportsmanship and organization.

Bea craftily using a congratulatory hug to take my weight.

This event featured some exceptional women! Of note were Jamie Foster-Wolcott lifting double 12kg LongCycle (10 minutes), and Sandy Doyle with 2x16kg Jerk (5 minutes). Both of these women also performed second events!
It's worth mentioning, though it was a small field of competition, a high percentage of women showed up with 16 and 20kg lifts in 10 minute events. Renae Stritzinger stood out with 24kg LongCycle, earning CMS!
Speaking of ranks, three women (myself/Biathlon, Ada Wong and Sandy Doyle/both LC) showed determination to excel with MS ranking sets in 10 minute events.

This in not to diminish powerful performances by the men who showed muscle and shear love of the sport. Namely Nathan MacBrien with 20kg Biathlon and John Lesko with 28kg Biathlon. There is no rank for 20kg and the highest rank for 28kg Biathlon is 1, but both athletes demonstrated admirable sporting attitude with solid performances in both lifts. John showed us an amazing 200 rep Snatch set! That is no accident.
5 minute events dominated the Men's Division, with weight loads from 16 to 32kg. The turn-out of transition weight loads, 20 and 28kg, shows that these guys are working on long term goals and used this event for peak performances. Mike Salemi earned the only Men's MS rank with 32kg LongCycle (5 minutes).

That's Rock (left). Non-stop focus, but takes time to congratulate me.

**Late addition to the post**
The Relay was the fun and revealing conclusion to the Chicago KB Classic.

A KettlebellSport Relay an opportunity for individuals on a team to prove their collective excellence. Every competition can choose to offer this as a fun finale after the main lifts have finished. In large events all participating groups will enter teams. If a few groups don't have enough members they will collaborate to assemble one team.
The traditional time for each lifter is 3 minutes with a 15 minute race total.
The most important rule is that if a lifter does not finish his/her time, the next team member is not allowed to finish that time. The weights must sit on the platform for the duration of that leg.
The winning team is the one with the most correctly completed repetitions at the end of the time. It can be a very heated contest.

In this case, Rock assembled Men vs. Women, 5-person teams for a 10 minute race, meaning each team member had a 2 minute leg.
The Women's team was given the opportunity to choose the lift and kettlebell load, so we chose one arm Jerk with 16kg. The Men, bless their hearts, went along with the Jerk, but chose to lift 2x24kg.

Keep in mind it is a race.

The video link from Bea's Facebook page. Thanks to Mike Salazar!
Women's team in order of lifting: Bea Rodriguez, Christian Goldberg, Juliet Lederle, Renae Stritzinger and Kimberly Fox. Total reps = 242
Men's team in order of lifting: Leonel Ribas, Mike Salazar, Victor Culiuc, Rock Cox and John Lesko. Total reps = 191

Conclusion of this competition review?
For the record, attend next year. The date is set for Saturday, June 6th, 2015. If you need coaching or community, hit up Bea Rodriguez, Rock Cox, or me for online programming!

For myself, Snatch Only!

I hope to see everyone who didn't attend the Chicago Kettlebell Classic at the IKSFA Michigan Kettlebell Sport Championship on June 28th!

Best wishes for safe, efficient lifting,
Christian