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 Page 1 of 2 12
Display Name Post: Mods RKC London sticky        (Topic#35913)
Darren Johnston
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Total Posts: 484
02-05-18 03:33 AM - Post#861803    



Any chance of a sticky on this , I believe Owen and I are going from the board , and I’m bringing an ex pro middleweight boxer at 46, who had not touched a kettlebell until this January, but he is a superb in shape athlete, probably 8% body fat!.

At 41/2 months out , what should our training look like in terms of frequency, movements, volume and load. I ask because I have only ever practiced with kettlebells, never really trained with them apart from Pavel’s 3 day a week pressing program that screwed both shoulders up for six months!Ran back to the barbell after that!
Thanks mods!
 
kernlittle
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Total Posts: 271
Re: Mods RKC London sticky
02-05-18 06:43 AM - Post#861805    



  • Darren Johnston Said:
never really trained with them apart from Pavel’s 3 day a week pressing program that screwed both shoulders up for six months!



ROP screwed up both of your shoulders or you screwed up both of your shoulders?


 
Pontyclun
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Total Posts: 2139
02-05-18 11:56 AM - Post#861827    



Not sure if this needs to be a sticky, but I'm happy to contribute. I'm going to follow Dan's 13 week prep guide to the letter. Up until then I'm going to finish Mass Made Simple (workout 7 tonight). I realise that MMS is a strange and not ideal way to prep, but like Darren I've buggered up my arms from deadlifting, and too much grip work seems to bother them. MMS is brutal but does spare the grip. I'll do a load of soft tissue work on my forearms/biceps/triceps from now on so I should be good to go 13 weeks out. I'm not going to stress too much over it, if I can't get the 100 snatches on the day I'll make sure I get them within the 3 month cutoff subsequently.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Darren Johnston
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Total Posts: 484
02-06-18 01:34 AM - Post#861847    



Thanks for this everyone.
I have a two week block then holiday for two weeks.
So I am boxing , swings, waiter walks, for those two weeks
I did 11 x 2 mins rounds of sparring yesterday, so I am probably in the best shape of my life at 53, since my twenties.
 
PatrickR
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Total Posts: 84
02-07-18 10:50 AM - Post#861912    



I'll be in London as well!

I still need to familiarize myself with Dan's prep plan. I feel confident in the strength areas, but the snatches will need some work.
 
Vaughan
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Total Posts: 230
02-10-18 06:25 AM - Post#862056    



I'll be there too. Currently recovering from cold, but otherwise doing a 10/6/2 programme (uhhr, 5/3/1 but doubled reps so lighter) to boost my strength endurance, and then moving on to the prep programme in April.

Every Saturday I do 500-600 swings and related. Last couple of weeks it's ended with the snatch test. This is about getting my hands used to so many swings as much as anything else.

Owen, I've seen an eight week prep programme, where's the 13 week one?
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Pontyclun
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Total Posts: 2139
02-13-18 07:16 AM - Post#862154    



Hi Vaughan, sorry mate I've only just seen your post. You're right, it's an 8 week prep program not an 13 week one.

https://www.otpbooks.com/dan-john-rkc-kettlebe ll-preparation/

Patrick, looking forward to meeting you.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Dan John
*
Total Posts: 11700
03-02-18 08:20 PM - Post#862794    



Gian Marc from Switzerland will be there, too....

A Dave Draper reunion. I will have nothing to do on the Monday, Tuesday and maybe Wednesday after. If anyone wants to see St. Mary's, hang out, or adventure, let me know.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Vaughan
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Total Posts: 230
Mods RKC London sticky
03-03-18 06:42 AM - Post#862806    



Just noticed it's Trooping the Colour (parade celebrating the Queen's birthday) on the Saturday, so we should all go uptown to see that...kbells in hand.

(Probably will be heading back north Monday evening, so around then anyway)
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright




Edited by Vaughan on 03-03-18 11:47 AM. Reason for edit: No reason given.
 
Pontyclun
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Total Posts: 2139
03-13-18 02:26 PM - Post#863125    



How's everyones training coming along? I've just started to ramp up the Kb work now we're 3 months out. I've only ever done 2 handed swings with any regularity, and am shocked by how much harder one handed swings are (mostly due to grip), as such I'll make sure to do them most days going forward - that should also improve my snatching ability which is pretty awful. My goal over the next month is just to be prepared for Dan's 8 week prep program, so I'm working on presses, increasing the volume of swings (especially one handed), snatch practice, and getups.

These are my most recent workout, it'll be similar going forward but with more swings:

Monday
Back squats 60x5, 70x5, 80x5
TRX pulls 3x10
Swings 24kg 10x10
kB press 20kg (1,2,3,4,5) X 3 each arm
A few snatches with the 24
Waiter walk 20kg
Suitcase carry 24kg
Farmers walk 2x24kg
Turkish getups 12kg X 4

Wednesday
Kb Snatches 12kg 100 in 4.20.
kB snatches 24kg a few reps
Goblet squats 24kg 10x2
Swings 24kg 10x10
Prowler pushes
Farmers walks 2x24kg

Friday
kB clean and press 24kg (2,3,5) X2 each arm
One arm swings 24kg 10x5
Swing/high pull/snatch practice with 16kg, not sure how many reps, bit about 5 minutes worth.
Turkish getups 16kg X 4
Farmers walks 100kg, then dropped to 80kg after a few walks.
Back squats 60x5, 70x5, 80x5.

Monday
Kb press 24kg (2,3,5) x 2
One arm swings 24kg 10x10
Getups 16kg x4 20kg x 4
Snatch practice with 16kg and 24kg
Farmers walk 80kg - 6 walks up and down the gym.

Tuesday

One arm swings 24kg 10x10
Two arm swings 40kg 10x10
Getups 16kg 5 each side, exhausting, gotta practice these!
Back squats 60kg 5x5
Waiter walks 16kg x 8
TRX Pulls 5 x 10
Prowler pushes x 6
Kb clean and press, a few reps with 28kg, and a couple of reps with the 32kg.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Vaughan
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Total Posts: 230
03-16-18 07:05 AM - Post#863249    



Another two weeks on my current programme--actually only one week and then a week on the beach before prepr work starts.

A version of Wendler during the week with Oly tech work alongside amd a couple of xfit wods. Long Z1 row at some point.

And then 500 or so swings at the weekend. Today was (big breath):
2 x 25/15/10 ladders at 24/28/32
5 x 10/10 swings (32)/goblet squats (20)
5 x 5/5 cleans at 24
25/25 press at 20 (done as 10/10/5)
100 one hand swings (10/10) at 24
25/25 snatch at 16, easy tempo, practicing flip over and descent
40secs each side one arm rack hold at 28


Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
PatrickR
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Total Posts: 84
03-27-18 02:49 PM - Post#863753    



Due to an unexpected situation at work and a friend dying I switched into park bench mode and just saw to doing my two strength workouts a week. So I'm now in the situation that I'm in PR territory strength wise, but lacking the stamina and probably technical sufficiency.

I'm off to the East Sea for a couple of days during Easter, taking a 24 with me, hoping to get back into the swing of things (pun intended). Then it's off to the states for a vacation.

I'm mostly worried about work continuing to be erratic so that I won't have the mental capacity to get off the park bench.

Then again, time will tell and I am very much looking forward to meeting all of you and learning a bunch!
 
Pontyclun
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Total Posts: 2139
03-27-18 05:14 PM - Post#863764    



Looking forward to meeting you Patrick, I'm sorry to hear about your recent sad news. I'm also taking some kb's on holiday over Easter, we're going to Lanzarote for 10 days, I've bought two sandbag kb's to take and use on the beach, apparently they weigh 20kg when full, so enough to keep me ticking over until I get home.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Pontyclun
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Total Posts: 2139
04-12-18 12:19 PM - Post#864479    



Just booked accommodation for the RKC. The first place I tried to get fell through, but managed to get this instead. Me, Darren and his friend are staying here:

https://www.airbnb.co.uk/rooms/18648981?eal_exp =1526137204&eal_sig=8 5d69f86d04e366b4cabdbd05b 1d0...
kb's.

Looks like a nice place to chill after a busy day swinging KB's, and just a 5 minute walk from the Commando Temple.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Vaughan
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Total Posts: 230
Mods RKC London sticky
04-20-18 01:51 AM - Post#864697    



First week of the prep course done.

i had honestly blanked out how bad the eagle is. Even with 16s

(Note: am also not in a sulk *at all* over everyone else sharing accomm and me being on my ownsome. No sirree... ;-)
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright




Edited by Vaughan on 04-20-18 01:51 AM. Reason for edit: No reason given.
 
Dan John
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Total Posts: 11700
04-20-18 11:20 AM - Post#864709    



Let's make sure "this group" dines nightly. I like the idea of an easy access (close to everyone) Pub that we just land in nightly.

After, I head over to St. Mary's so if we have to retest or anything...or just hang...it will be easy.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Pontyclun
*
Total Posts: 2139
Mods RKC London sticky
04-20-18 03:34 PM - Post#864722    



Vaughan this is my mess up and I apologize. I was chatting to Darren about which hotel to book, and when I came across the house I just booked it straight away without thinking. Obviously you're more than welcome to chill out there with us before/during/after each session, or even crash in the lounge if necessary.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.




Edited by Pontyclun on 04-20-18 06:05 PM. Reason for edit: No reason given.
 
Vaughan
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Total Posts: 230
04-21-18 01:21 AM - Post#864728    



I was teasing mate, not that thin skinned! Nah, it'll be good to hang out with you and the rest of Dan's gang in the evenings. Haven't been to Deptford pubs in a very long time

(Got an airbnb round the corner, though the self-description as ''quirky' worries me slightly :-) )
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Dan John
*
Total Posts: 11700
04-21-18 07:58 AM - Post#864730    



When I get home, I will post my hotel stuff too.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
PatrickR
*
Total Posts: 84
04-22-18 03:17 AM - Post#864747    



I just got back from my vacation where I got to help Dan prepare for teaching by showing him one of the worst cleans he's seen (his words) - thank you for your patience!

I will be staying in an Airbnb close to Waterloo, which is just a couple of stations down the line - looking forward to meeting you all!
 
Pontyclun
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Total Posts: 2139
04-22-18 04:38 PM - Post#864757    



Nice one Patrick! Dan hasn't seen me clean a bell yet 😂.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Vaughan
*
Total Posts: 230
05-11-18 06:07 AM - Post#865267    



Struggling a bit with intercostal tweaks from all the snatching. Need to a) reinforce a full breath held as I hinge to pressurise and b) hinge more so I'm not relying on arm (and therefore chest) to muscle the bell up.
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Darren Johnston
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Total Posts: 484
05-11-18 07:05 AM - Post#865269    



I’’m struggling with a back injury right now. I just hope I was fit enough before to get through the course , might need the three extra months to do the snatch test now, and just attend the course.
 
DanMartin
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Total Posts: 20299
05-11-18 09:30 AM - Post#865277    



Lads, don't throw in the towel yet!
Practice what you suck at.


 
Pontyclun
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Total Posts: 2139
05-11-18 11:25 AM - Post#865280    



Glad its not just me then! The MAPS in my left elbow is getting really bad, and I ripped a callous last Thursday while snatching the 20, which curtailed my training a bit over the last week. Darren I hope you can sort your back out ASAP, and Vaughan, I tore an intercostal muscle years ago after I bought my first ever kettlebell, every breath was bloody agony, so I hope it clears up soon mate.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Vaughan
*
Total Posts: 230
Mods RKC London sticky
05-11-18 11:54 AM - Post#865282    



Have got a callus rip too, but figure that's fine as it will harden in the next three weeks....

Roll out your forearms strwight after snatching Owen--I found that massively relieved elbow nags.
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright




Edited by Vaughan on 05-11-18 11:55 AM. Reason for edit: No reason given.
 
Pontyclun
*
Total Posts: 2139
05-11-18 12:10 PM - Post#865283    



Thanks, I'll give it a go.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
PatrickR
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Total Posts: 84
05-11-18 01:08 PM - Post#865285    



I'm currently on a business trip without regular access to a bell. Back next weekend. Will have to up my sets of 100 with the 16 and will probably get a 20, too.

Hope you guys will heal up alright on time!

I had some callous issues to the point that it hurt pretty badly, so I started snatching with an oven mitt again. If I remember correctly (I will check) a sock would be allowed in the test, albeit making it harder.
 
Vaughan
*
Total Posts: 230
05-23-18 12:38 AM - Post#865654    



Got my email! Stuff is getting real...

(Also...wow, those are long days...:-) )
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Dan John
*
Total Posts: 11700
05-23-18 04:48 PM - Post#865695    



What email?
I haven't sent out the schedule yet, so hang in there. Probably, I will send out stuff early next week.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Vaughan
*
Total Posts: 230
05-24-18 01:19 AM - Post#865711    



  • Dan John Said:
What email?
.



Registration email and a huge bunch of forms to sign. It had running times on it, but obviously those are the standard ones.
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Dan John
*
Total Posts: 11700
05-24-18 10:14 AM - Post#865722    



Those forms...my God. Do your best with them.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Pontyclun
*
Total Posts: 2139
05-24-18 04:25 PM - Post#865735    



Thanks for the heads up, I nearly missed it what with all the privacy spam emails flooding my inbox over the last week.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Dan John
*
Total Posts: 11700
05-24-18 07:59 PM - Post#865739    



Oh...I know!
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Vaughan
*
Total Posts: 230
05-25-18 05:19 AM - Post#865745    



Is the program minimum in the prep programme the old one or the new one?

I feel I should add a smilie after that to make clear I'm fully aware I'm asking for precision when doing some snatches or swings and some TGUs is probably all that's required.
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Dan John
*
Total Posts: 11700
05-25-18 09:22 AM - Post#865747    



OTP has an article on prep for the event. The PM is not even close to enough.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Vaughan
*
Total Posts: 230
Mods RKC London sticky
05-25-18 10:05 AM - Post#865750    



  • Dan John Said:
OTP has an article on prep for the event. The PM is not even close to enough.



Sorry, not being clear enough. Doing the OTP thing, but week 7 says its three days of PM. Which was what I was asking!
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright




Edited by Vaughan on 05-25-18 10:05 AM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 11700
05-25-18 11:57 AM - Post#865752    



I'm so sorry.

Yes, ease way off and do just some swings and TGUs. Let things "happen," the hay is in the barn.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Vaughan
*
Total Posts: 230
05-25-18 12:53 PM - Post#865754    



Roger
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
DanMartin
*
Total Posts: 20299
06-01-18 09:15 AM - Post#865965    



Keep me posted...please!
Practice what you suck at.


 
Vaughan
*
Total Posts: 230
06-02-18 05:59 AM - Post#865992    



Yes, how is everyone doing? Owen? Patrick? I've got a few rips, but manageable-using thin gloves at the moment.

Ended the six weeks, so now easy-ish maintenance this week and trying not to catch the nasty cold daughter number one currently has...('don't touch me!')

Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Pontyclun
*
Total Posts: 2139
06-02-18 08:42 AM - Post#865993    



I'm really looking forward to it. The rite of passage has done wonders for my press, but the elbow issue I've had all year really flared up over the last 4 weeks, and has curtailed my training more than I wanted. Just trying to turn up relatively healthy, so lots of ice, and rolling on it this week, plus some swings and getups. The only consolation of the elbow injury is that my hand tear has finally closed up 😂.
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Pontyclun
*
Total Posts: 2139
Mods RKC London sticky
06-05-18 01:51 PM - Post#866084    



A favour please guys. My lovely kids have managed to repeatably enter the incorrect email password while playing with my iPad. I'm locked out of Hotmail for the next couple of days. Can anyone forward me the last dragondoor email with all the forms we need to fill in? My alternate email is owenbrown76@googlemail.com

Many thanks in advance 👍
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.




Edited by Pontyclun on 06-05-18 02:10 PM. Reason for edit: No reason given.
 
Vaughan
*
Total Posts: 230
06-05-18 02:52 PM - Post#866085    



Done Owen!

Is there more info to come Dan?
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Pontyclun
*
Total Posts: 2139
06-05-18 02:56 PM - Post#866086    



Mate thank you so much! I really didn't want to be 'that guy' who rocks up without the forms! I'm driving up Thursday morning, give me a shout if you want to meet up in the evening 👍
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Vaughan
*
Total Posts: 230
06-05-18 03:16 PM - Post#866087    



No worries.

Gonna be getting in late I think, so will see you om the Friday.
Like my Daddy used to say--'if worse comes to worst, we're screwed'. Steven Wright


 
Pontyclun
*
Total Posts: 2139
06-05-18 05:59 PM - Post#866090    



Yep see you Friday 👍
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
Laree
*
Total Posts: 25859
06-05-18 07:26 PM - Post#866091    



SO happy for you all!


 
PatrickR
*
Total Posts: 84
06-06-18 06:23 AM - Post#866097    



Thanks for reminding me about those forms, I would've forgotten those..

My training got a brutal reality check from work.. so yeah.. we'll see. I'm looking forward to meeting you all!
 
Dan John
*
Total Posts: 11700
06-06-18 10:31 AM - Post#866105    



Did you all receive my email with the schedule and the extra reading?
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
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