Squat & Lunge Power via a Lesson from Mom...

Back in December, my mom finally agreed to attend a beginner kettlebell class and also learn some Z drills specific to her. I learned a couple of powerful lessons watching her at the young age of 53 and the way she moves and many others at this age move. Here goes:

1 AGE is NOT a factor in movement contrary to what most people will try to give you as an excuse. When you maintain mobility, you should be able to move and do anything you want to age 100 and beyond.

2 Squat power is deficient at this age bracket, but also in every other age bracket. People seem to dislike squats. Why? Because they hurt. Not hurt as in 'pain' but as in discomfort and being 'sore'. This soreness will be short-lived as the body will adapt as in the SAID principle (Specific Adaptation to Imposed Demands). Squatting is important because it is a gross motor movement and one of the Primal Movements (Chek). Squatting also works some of the largest muscles in the body, thus providing more bang for the buck.

3 Lunging power. Also grossly deficient in the general public. Again, because it is 'hard' (or whatever excuse you would like to insert here). I see it every day: people have a very difficult time starting from a dead stop lunge (knee on the floor) to returning to a standing position WITHOUT using their hands as a brace on their knee. This can be from numerous things: No unilateral work on the legs...mobility issues...muscles not firing appropriately. Every time you think that lunges are important think of this scenario regardless of your age:

Johnny: "Grandma/pa will you play with my train set on the floor?"
Grandma/pa: "I might be able to get down there, but I won't be able to get up."

How important is it to you to play with your grandkids on their level?

So lunging is another Primal movement from Chek.


Squats and Lunges. Do 'em. Different ways. Different levels. Bodyweight. Weighted. Jumping. Whatever. Do them. Do them often.

Learn to Teach...Teach to Learn

Here's some philosophy that I want you to explore the deeper meaning behind:

Learn to Teach...Teach to Learn
Learn different methods so you can teach them. Then teach them so you can better learn the ins and outs of that particular method. Learning truly starts when you teach. When you are always the student, you are always looking to someone else for the answer instead of looking within yourself. Once you begin to teach, you develop a complete understanding of that which you are learning, and you begin to teach better (using more concise cues) and learning how effective of a teacher you really are.

Less is more. The more you are able to teach with less talking, the better teacher you truly are. A great teacher is someone who takes complex subjects and simplifies them down to the lowest common denominator...regardless of the field or subject.

Last Saturday I taught a seminar combining Kettlebells and Z Health. First ever of its kind. When I first put it out there for people to register, I was unsure that I would be able to fill 5 complete hours with quality information. As I began the outline for the workshop, I quickly realized I had 10-12+ hours of information just on this topic alone. Made me realize that I know a lot of stuff and it's time to start passing it on so I continue to improve as a teacher AND more importantly as a student.

"When the student is ready, the teacher will appear." Most of the time when someone comes to me to be taught something, it is that very person that becomes the teacher and sharpens my skills as a teacher.

Take away: The quicker you start teaching and the more you teach, the better teacher you will be...as long as you debrief your sessions/workshops to understand what you can do better next time.

Learn in order to teach. Teach in order to learn.

First of it's kind...

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

Snatch L
Snatch R
Bodyweight Squats
3 rounds

Rest 1 minute
Clean & Press L
Clean & Press R
High Pull L
High Pull R
3 Rounds

Rest 1 minute

Mountain Climbers
Windmills L
Mountain Climbers
Windmills R
3 rounds

Rest 3 minutes

"Mini Sissy Test"
Swings Burpees
12 1
11 2
10 3
9 4
8 5
7 6
6 7
5 8
4 9
3 10
2 11
1 12

Everyone did great 12 of the 19 drove a minimum of 2 hours to attend. All in all a great day!

Here are some pics
















You missed it? Be there next time!

Reflection on 'The Sissy Test'

Yesterday I completed 'The Sissy Test.' Here it is again for those not familiar.

Burpees / Swings
1 / 25
2 / 24
3 / 23
4 / 22
5 / 21
6 / 20
7 / 19
8 / 18
9 / 17
10 / 16
11 / 15
12 / 14
13 / 13
14 / 12
15 / 11
16 / 10
17 / 9
18 / 8
19 / 7
20 / 6
21 / 5
22 / 4
23 / 3
24 / 2
25 / 1

*Done for TIME with as little rest as possible.

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 competive 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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Everyone's been asking for these. Sorry for the delinquency!

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The Sissy Test

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's how it went:
Burpees / Swings
1 / 25
2 / 24
3 / 23
4 / 22
5 / 21
6 / 20
7 / 19
8 / 18
9 / 17
10 / 16
11 / 15
12 / 14
13 / 13
14 / 12
15 / 11
16 / 10
17 / 9
18 / 8
19 / 7
20 / 6
21 / 5
22 / 4
23 / 3
24 / 2
25 / 1

*Done for TIME with as little rest as possible.

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!