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!
un·ion /?yuny?n/ (noun) 1. the act of uniting two or more things. 2. the state of being united. 3. something formed by uniting two or more things; combination. 4. a number of persons, states, etc., joined or associated together for some common purpose: Union Football. Iowa that is. Dysart Iowa population 1100. LaPorte City Iowa population 1500. Together they are the Union Knights and they have a new sheriff in town in the form of Head Football Coach Joe Hadachek. And up until yesterday, I don’t think they had any clue what they are in for this season. Probably never heard of Union High School on a national level. Probably not even on a state level. You will in due time.
You know you are in small town Midwest when you show up 20 minutes prior to start time and there are already 5 parents standing there. By start time there are about 20 people with lawn chairs watching AND they stayed for the ENTIRE session. Are they here because they have nothing better to do on a Sunday afternoon in small town Iowa? Probably. Are they here because they have heard stories about Coach Hadachek and his ‘different’ philosophy and training methods? More likely.
You see Coach Hadachek was my strength and conditioning coach in college. He is the one responsible for my head swimming with ideas and constantly squeezing out any knowledge I can from the pages of discerning textbooks. Better yet, he taught me something right out of the gate about APPLICATION. Theory is theory, but do you know where the weight room is? That, my grasshoppers, is where ‘it’ gets done. There was something about that college weightroom: down in the basement of the fieldhouse, dark, dungy, so humid you could cut the thick air stench of bodies with a machete when you walked in. A smell and a feeling that I will never forget.
Joe is a mentor to me and is more like the big brother I never had. Yesterday was an opportunity to give back to him, his new team and the beginning of the foundation of the house that Haddy built. He won’t take credit for it because it is all TEAM first. Me second.
Fresh meat. 55 of ‘em. Sitting there soft and undisciplined. You know it’s going to be a great afternoon when during the virgin set of swings a young man in the front row had his iPod plugs in. Coach Joe said “Are those headphones?” Kid “yes” Joe “Take them out before I rip them out!” “We will not tolerate that on this team.” That commanded attention from 55 young men immediately! Brought a tear to my eye as those were the days…and I didn’t even play football for him. We are talkin’ Lombardi style “deep down every man worth his salt yearns for discipline.” That’s what all of these kids are …unbridled fresh meat yearning for discipline; most of them have yet to discover that. These kids will come to know the depth of these 2 phrases in every sense of their existence: Personally Responsible. Individually Accountable.
We attacked them like a tiger attacking fresh kill…grab the jugular and hang on rippin’ into ‘em. 3 RKCs plus one that will be certified in 3 weeks. 92 degrees. 2 hours and change. 10 basic kettlebell drills. I will bet there was no other football team in the nation outside for 2 hours on this beautiful Sunday afternoon doing ANYTHING, let alone learning a new school of strength and conditioning unbeknownst to them their new weight training program starting today Monday 052107. We finished the day with a little injection of ‘Nellie Love’ …relays of swings and farmers walks that turned into runs. Coach wanted to see who wants it since he has only known them for 3 weeks. We put that to the test. Seniors vs. Seniors, Juniors vs Juniors, and down the ranks. 10 swings then Farmers carry 2 bells about 40 yards then the next person goes. After 2 hours of sweat, moans and glimmer of fear in some eyes I heard a couple of Frosh say ‘This is fun.’ Fun. What a concept. You mean these kids have the ability to learn discipline and have fun at the same time? I say ‘Welcome to the Beat Down.’ Now that’s what we are talking about. Instilling ‘FUN’ back into these kids. Then as my thoughts were going off into dreamland I was snapped to attention with ‘Bring it in and take a knee.’ Coach Joe said a few words and then passed it to me for some final thoughts. After a short 2 minute lecture on how Mountain Dew and Twinkies are not the best fuel for young football players dedicated to their craft we brought it home…there’s something that warms my heart about 9 coaches and 55 athletes breaking a huddle on… “EASY doesn’t pay!!”
I was very proud to be associated with this group of young men. They have no idea what they are in for this season. 3 words come to mind: Leadership. Perennial Powerhouse. I’ll give Coach Hadachek 2 years. No pressure on him. I just know his fiber. He will completely gut that program with a filet knife and stitch it back together with every ounce of his being. Is he back coaching because he misses it? Probably. Is he back coaching because he is going to impact young men for generations? Definitely.
Union Football. There is a wind in the air and it’s only May. This is one team that I guarantee will outwork its opponents. 11 weeks til 2-a-days. What a great country we live in.
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My friend Mark emailed me the other day and had this at the bottom of his email…
“Your Body Doesn’t Care What Your Excuse Is.”
Wow. Amen to that. I hear excuses (which are ‘reasons’ in disguise) ALL of the time why someone can’t do something. I have another friend in Connecticut that has a sign on the wall of his gym that says “Can’t = 100 push ups” There are no excuses. Your body truly does not care what your excuse is. Get off your lazy bum and do something. Do something you’ve never done. Better yet bring a friend. The Kinetic Edge kettlebell classes are growing… The reason is accountability. And not accountability to me but accountability to the other class members. We have created a ‘community’ for like minded people to gather and get their ass beat into the ground (in a loving way and they go thru it together. Now there is a sense of pride developing and a team atmosphere that is accentuating positive reinforcement of consistent attendance.
You do not have to be a part of the class to see results. It is however much easier to remain positive when you have others around you supporting you and being pushed to the next level regardless of what level that is for you.
“Your Body Doesn’t Care What Your Excuse Is.”
That also goes for food and nutrition. Imagine if your stomach and intestines could literally talk to you. What would they say by the way you have been treating them? Are you doing or are you coasting? It’s easy to coast. Trying does not cut it. Trying means you won’t. Can’t means you won’t. Do is do and doing is becoming.
“Your Body Doesn’t Care What Your Excuse Is.”
Your body will follow your mind. Your mind is what you have to guard relentlessly. Examine your mental patterns when it comes to exercise and food. Hold the image of what you are becoming (what you would like to become) in your mind with ONLY positive feelings and you will become that.
Great words to live by:
“Your Body Doesn’t Care What Your Excuse Is.”
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There has been a lot of posts here lately wanting info on sports specific programs or inquiries about specific sports (i.e. triathlon training, wrestling, kids, etc). As a strength and condtioning professional in the field, I highly recommend against ’sport specific’ training for a number of reasons…
1) ’sport specific’ is a misused term in our industry and should be reserved to work on skills with in the individual sport …NOT to describe what an athlete is doing in the weight room. Doing ’sport specific’ weight training will increase the rate of injury 5 fold because of overuse injuries
2) athletes today specialize in their respective sports WAY too young 98% of the time. Kids need to develop and play multiple sports in order to be a well rounded athlete
3) I am in the business of creating better athletes. As they become better ‘athletes’ they will be better at wrestling, soccer, hockey, badminton, ping pong, darts (ok maybe not darts) or whatever their ’sport’ is.
4) I focus on movement. Movement vs muscle. The body does not know muscles, it only knows movements. Also the strongest kid is not always the best athlete. The fastest kid is not always the best athlete. However the best athlete is among the strongest, fastest, quickest…and not necessarily the ‘biggest’ in terms of muscle mass either.
5) looking for specific training programs for sport. Start with the opposing muscle groups. Triathletes are the WORST! I have 3 IronMan competitors and they are destroyed when it comes to imbalances. Most of them have a posterior chain limitation and are constantly in a flexed position in the torso due to swimming 99.9% freestyle, biking (sitting in the handle bars leaned over) and running…just one example.
6) most don’t understand the basics (I’m talking kettlebell training here) and they are already looking for the holy grail. The basics will do most athletes best because emphasis on the posterior chain (swings / snatches) weight in front where most sports are played (front squats) flexibility (windmills and TGUs) overhead pressing (military press) which they rarely get in traditional weight training.
OK, rant over. This should induce some good food for thought.
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and they go thru it together. Now there is a sense of pride developing and a team atmosphere that is accentuating positive reinforcement of consistent attendance.