I witnessed a landmark event last night that was Ranting Fuel for today. Jillian Michaels demonstrating KETTLEBELLS on The Biggest Loser….WRONG! Imagine that. Someone on TV who doesn’t know what the hell they’re doing. Jillian, you should be ashamed of demonstrating something you obviously have yet to learn how to use yourself. This is even more devastating because you stand atop a very influential platform that MILLIONS of people watching NOT-in-the-know now know about kettlebells (good) but will use them wrong (bad).
If you’re going to buy Kettlebells …you’ll want to BUY THEM FROM DRAGON DOOR!
This is the equivalent of myself taking a 2 hour class on transmission repair at Jiffy Lube and then opening shop to fix transmissions. Any takers? I guarantee you this…make sure your insurance is paid up because you’ll be buying a new car!
Adam Glass and myself Brad Nelson are teaming up once again for a strength clinic. This one will be special. Different material. Two Days. Here’s the details…(with more to come via video)
Saturday April 4th Tactical Strength Challenge COMPETITION 10:30am – 1:30 or 2:00ish
Weigh-ins / Warm-ups 10:30-11:00am
Lifting 11:15-1:30 or 2:00ish
**Competition is FREE. However, there are going to be A LOT of
competitors at this location. Please email Brad to register (only for
a head count to know how many helpers we’ll need) here:
info (at) keperformance.com Subject: TSC COMPETE
Break (grub) 2-3:15 pm
Tactical Strength Challenge WORKSHOP: 3:30-5:30 Tips and tricks to amp your Numbers and performance
Deadlift
Pull-ups
Snatches
Program design
How to train for the TSC to hit your scheduled numbers
How to train for max hand care
—————
Sunday April 5th Grip N Rip 2.0 8:00am – 2:00pm
Kettlebell Basics
Swings
TGUs
Cleans (without it your press is weak)
Bottoms Up Cleans
Snatches (maybe only cover this on Saturday)
Front Squats
Pressing Progression Emphasis
TGU
Bent Press
Side Press
Military Press
1 Leg Press ?
Seated Press ?
Bottoms Up Press
Grip Training
Pinch Lever Block
Wrist Developer
Plate Curls
Oven Mitts
Grip Balls
Nail Bending
Card Tearing ?
Phone Book Ripping ?
How Z Health fits into everything.
Program Design
How it all fits together in a gift wrapped program
I will be featuring A LOT of Kinetic Edge Fitness and RAD Boot Camp clients and class members who’ve committed to kick their own ass into killer shape.
The first St. Paul Fitness Boot Camp Weight Loss Before & After spotlight is Greg “Merthquake” Merth. Greg is a chiropractor who 3 years ago got sick and tired of wearing “fat-guy” shirts (hawaiian shirts untucked…the quintessential fat-guy wardrobe) and decided to out-swing and out-snatch his “what was I thinking” pants.
Greg Merth’s Weight Loss Before and AFTER
Merth’s QUICK LOSS Stats – 11 MONTH Transformation
“I started training with Brad in May of 2006. RAD Boot Camp wasn’t boring like regular weightlifting. No two workouts have ever been the same with Brad- he definitely mixes things up.
At my heaviest, I was 245lbs… He helped me lose every last bit of weight to get down to 168-170…over 76lbs!! My waist went from a 40 to a 32. I haven’t worn pants that size since high school! I have never been this strong or this fit in my life. I no longer look like a pregnant yeti. I actually took my shirt off at the beach this summer without being self- conscious.
I work out three times a week- even dragging my hide out of bed at 4:40am to make his 5:30 classes.
Greg Merth – Saint Paul, MN Age 36
Doctor of Chiropractic
Merth in the HOT SEAT…
Brad: Take me back a few years… where you were physically, mentally, etc… Everything previous to kettlebells?
Merth: A little over three years ago, I was leading a very different life. Thankfully, that life was coming to an end. I was at the end of a horrible alcohol addiction. I was drinking a little less than a liter of vodka a day. I was facing some serious health consequences, and death was one of them. That’s no exaggeration. Physically, I was a wreck of course. How can you not be doing that type of thing? I was seventy pounds overweight. I looked like death warmed over. I was pale, had dark circles under my eyes, and looked puffy especially in the face. I would sweat profusely with at the least exertion. I hated my body. I’d done some weightlifting in college and in grad school and had gotten some decent size because of that. It was all gone at this point. When you hate your own body, that says a lot about your mental state. Mine was not good. I was depressed and anxious because a crutch I’d been using was gone and I was learning how to live life without it. My self- confidence was non- existent, and had a poor self- image. I was working hard at improving myself, and knew I needed to exercise. Life was unbalanced then, and I was having trouble getting off my duff and making time for myself to exercise.
Brad: How did you meet Brad?
Merth: In April of 2006, my boss bought me six or twelve kettlebell sessions with you. I think he knew I needed something, and just said ” You gotta try this.” I will never forget his generosity as long as I live. So, that’s how I ended up at your first gym.
Brad: Describe your first experience with kettlebell training…
Merth: My first session was of course quite a bit just instructional. You walked me through the swing motions, making sure I would have proper form. You were and still very watchful over your students. I don’t remember the particular exercises aside from the swing. Probably cleans, presses, and body weight stuff. I was seriously wiped out. I remember being so out of breath I thought I’d pass out. I felt terribly weak and unsteady. Then the real bomb hit me two days later. My glutes and legs were incredibly sore, more so that if I’d done regular weighlifting, and after only 45 minutes. I knew I’d been introduced to something special.
Brad: What period of your life was this?
Merth: This was when things were starting to turn around for me because of my recovery from my addiction. Life was much better all around- imagine that! I was still searching to improve myself. I was 34 and beginning to live life for real, finally!
Brad: Where were you in clothes size, weight, etc…
Merth: Ouch, this is painful to remember, but very helpful in keeping me moving forward. I was roughly 225- 230lbs. in weight at 6′0″. I was wearing extra large shirts( a Stearns County medium, that’s a Minnesota joke), and was in about a 36″ waist for my pants. Those clothes were perhaps a bit baggy, but I was still trying to hide a body I was deeply uncomfortable with. When I first started working out with you, you did a body fat analysis that turned out to be 22% if I remember correctly.
Brad: Why did kettlebells appeal to you?
Merth: Well, after the first workout, I was hooked. Mainly because kettlebells were so different than anything I’d ever done. No two workouts were ever the same, and every exercise engages my mind. It’s not at all like the boring repition of doing say, bench presses and squats. The fact that I get strength and cardio conditioning at every workout is another reason I think kettlebells can’t be beat. Also, the fact that kettlebells were and are still pretty underground is very attractive to an old, contrarian punk rocker like me. The period where I worked out in your garage in the winter, man, that’s D.I.Y stuff at it’s finest, so the portability of the ‘bells is one more factor as to why I think they’re so awesome.
Brad: What is your #1 “Secret” as to why you finally got the results you were looking for?
Merth: Hmmm…my #1 secret? Guess it would have to be relentlessness. I honestly didn’t know where I could or would end up if I stuck with kettlebells long enough. But, where I was at the beginning of my journey was unacceptable to me. I wanted to feel and look better. I know this sounds totally crazy, and I’m nervous about saying it, but here is what I did mentally- I offered my body as a living sacrifice on the kettlebell altar. I gave in completely to the system that was in front of me, and I never let up. The result was that I became relentless. I threw myself into kettlebell workouts. I tried to do everything you asked of me to the best of my ability and without whining too much. I put in my mind that missing workouts wasn’t an option, no matter how tired, sore, or lazy I felt or how busy I was. During workouts, I was always trying to push myself-not letting myself put the ‘bell down no matter how badly I wanted to, and trying to use the heaviest ‘bell possible, even if that meant putting it down and going lighter after two or three reps, or even after the first one! At least I’d tried, and had a new goal to shoot for. At my best (165lbs), I was working out six days a week. At that point, you yourself said I was too skinny though, hehe! I also realized that my journey would take time, and that I’d have to be both relentless and patient. I didn’t gain 70 pounds overnight, and I wouldn’t lose ‘em quickly either. There was a large dose of humility involved with my progress too. To me, humility means seeing myself accurately. I realized that what I had been doing wasn’t working, and I had to do something vastly different, and to reinforce the patience aspect- I’m a human being, and change will take time. So, that was more than you asked for, sorry! But to recap, relentlessness, patience, humility, pretty much in that order were my essential ingredients for results.
Brad: What would you tell someone like yourself who is on the fence about starting RAD Boot Camp / Kinetic Edge classes?
Merth: Merth: I would tell people that I’ve done the regular weightlifting, and it’s boring. I would say if they want a workout that is mentally stimulating, and takes care of your cardio and strength, then kettlebells are IT, and that I’m not aware of any other exercise system that can do that. I would also tell them that if they are patient and put forth the effort, they can achieve awesome results- perhaps beyond their imagining, and they’d get them more quickly than by doing anything else. I swear though, some people I’ve talked to, I wanna conk ‘em on the head and say “wake the f*%k up!!!!” They don’t like where they’re at yet they make excuses- It’s too early, too expensive, yada yada. Yeah, if you refuse to do anything about your current situation, you lose the right to bitch about it. Winners train, losers complain!
Brad: Sum up RAD Boot Camp / Kinetic Edge classes in 5 WORDS OR LESS…
Merth: The best workout ever.
Thanks for your dedication Merth! Props to you for losing 70lbs and keeping it off!
Kettlebells and Z Health. The first of it’s kind. 19 folks of all ages and levels. Kettlebell basics. Z Health basics. Saw some major improvements in movement by the end of the day.
Finished them off with about 26 total minutes of what I like to call “Exercise Snacks.” This year’s motto: Unplug in 08. That means get off that damn treadmill and do some real conditioning.
Here is how it went down: Gymboss Timer 20 seconds on / 10 seconds off
Kettlebell Snatch L
Kettlebell Snatch R
Bodyweight Squats
3 rounds
Rest 1 minute
Kettlebell Clean & Press L
Kettlebell Clean & Press R
Kettlebell High Pull L
Kettlebell High Pull R
3 Rounds
Rest 1 minute
Mountain Climbers
Kettlebell Windmills L
Mountain Climbers
Kettlebell Windmills R
3 rounds
I completed it in 45:39 which was a two-headed dragon for me (Swings done with the 28kg). One head is that this is pathetic as an instructor at the standard I want to be held to. The other head is that anything over 10 reps is reaching max cardio/anaerobic threshhold for me. I dislike (rather ‘hate’) anything other than lifting heavy objects or punching/kicking things or choking things. That is the way I roll now. 13 years ago was a different story when I ran 6-8 miles daily and was very competitive in track 1600m and 3200m and 5K cross country. No more.
2 Lessons in this:
#1 I must do what I don’t like to do once in a while because I know it is relatively good for me as I evolve as a person
#2 Mental Toughness. These types of sessions test your mettle more than the physical. It brings everything together and to see what you’re made of.
Amazing what putting a CLOCK to it will do. Add in a couple of friends–preferrably next to you competing & also some friendly competition nationwide–and you now have a great recipe for some Humble Pie.
By the way, my heart rate 2 minutes after completion was still 144 BPM. And one more thing, I had one of my clients try this right after me with a 12kg and she BEAT me by 9 seconds. Her only goal was to beat me (that goes back to the friendly competition thing and having something to reach for). Good for you Jill! We will revisit this one again.
This particular ‘Test’ spurred some sadistic dreams of coming up with more ‘tests.’
Stay tuned for “The Baker’s Dozen”
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Kinetic Edge welcomed the New Year with a special branding today. 8 willing subjects participated in a new style of ‘fun.’ This was so great I think we’ll make it a staple!
Here are the results:
Name / Time / KB in kg
1 Dena / 34:44 / 14kg
2 Scott B. / 37:29 / 32kg/28kg
3 Nicole 38:39 / 16kg
4 Kathi B. / 43:40 / 16kg
5 Paula / 43:42 / 12kg
6 John B. / 45:26 / 16kg
7 Steve F. / 49:32 / 20kg
8 Steve R. / DNF
Great showing by everyone!
Crank it!
B-Rad
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Everyone who is not ‘in’ the kettlebell community wonders what type of things we do with minimal equipment. Here is a sampling…more videos like this to come.
Brutal. Savage. ‘Fun.’ — All in the name of today’s training.
I am beginning to adapt very quickly to all of my training. I really have to keep things creative right now and rarely do the same exercises two weeks in a row. I am doing some lab rat experiments as I am the rat. My CNS is very amped right now and highly malleable to all training stimulus. I am very surprised and encouraged about how ’smart’ my body has become over the last 6 months.
Here’s how today went down.
Z I Phase for about 30 minutes.
Training:
A1 Split Jerk 79/10 sets of 3 l,r
A2 Pistols 79/ 10 sets of 1 l,r
rest 4 minutes
B1 Double Snatches 70s/30 sets of 2
Total time 48:42
Felt really great. My mind was going crazy. For some reason simple brutal training causes my neurons to go on a creative mission to daydream new training structures and plans for me and my clients. Ohhhhh, only to their benefit!
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