Hello DIESELS.

York Barbell, June 2011

Today I have an interview with Michael Krivka, Sr. I first met Michael at my RKC certification in 2010 and then hung with him later on in 2011 at the York Barbell Museum when Slim the Hammerman Farman and the Mighty Adam Joe Greenstein were inducted into their Hall of Fame.

To the right you can see former York Employee, Mike Locondro with his brown jacket towards the left of the photo and then Michael Krivka (black shirt, white sleeve with print) is standing next to Slim “The Hammerman” Farman, on the right (black outfit, white goatee).

Recently, Michael put out a pretty cool ebook, Code Name Indestructible, based around the James Bond movies, so I reached out to him and asked him if he’d be interested in an interview. He agreed, and along the way I found out some pretty cool things about him too.

Jedd: Michael, thanks for taking the time to do the interview with me and everyone at DieselCrew.com.

It’s my pleasure Jedd and thanks so much for the opportunity to talk with you and the community at Diesel Strength and Conditioning!

Jedd: First, could you tell us a bit about yourself, your training history, etc.

Michael: I’m a 50 year old Washington, DC native and I’ve been involved in physical training for the better part of my life. I started training in the martial arts when I was thirteen (starting with Tae Kwon Do, Kung Fu, Western Fencing, Judo, Ninjutsu, etc.) and I still teach several times a week. I’ve been a student of Guro Dan Inosanto, Bruce Lee’s training partner, for over 25 years and I’m a full instructor in JKD and the Filipino Martial Arts (Kali, Escrima and Arnis) as well an instructor in Lameco Eskrima.

You know me from the Russian Kettlebell arena where I have been an RKC (Russian Kettlbell Certified) for over a decade. I actually started lifting back when I was in High School to add some mass to my five foot ten inch frame. I graduated from High School at ninety eight pounds (scary isn’t it) and after spending some serious time in the gym working with my college football team I added eighty five pounds to my frame by the time I graduated four years later. To say that I bulked up would be an understatement. People who knew me from High School didn’t recognize me four years later!

I’m also a Crossfit Level I Trainer, CrossFit Kettlebell Trainer, and CrossFit Olympic Lifting Coach.
I know you from the realm of Kettlebell Training. Is this your primary mode of training and what made you transition to it?

I was originally introduced to Kettlebells when I was training in Sambo (Russian Combat Martial Art). I was training at one of the Russian embassies in downtown Washington, DC (with some “secret squirrel-types”) and saw a couple of Kettlebells in the corner of the training hall and asked one of my training partners about them. He showed me a couple things like the Swing, High Pull (one and two hand) and the “Two Hand Snatch” (what we now call the CrossFit or American Swing). I thought they were great because they reinforced the striking and throwing skills that we were practicing in Sambo.

Shorty thereafter a martial arts friend of mine from California mentioned that he had read about Kettlebells in a magazine (Milo) and that he had started training with them. I did a little research on the Internet (thanks Al Gore!) and found that there was going to be a two-day workshop given by Mike Mahler the following weekend so I signed up! I went to the workshop and was immediately floored by what you could do with the Kettlebell. People joke about “drinking the Kool-Aid” but man I was chugging the stuff! I fell in love with Kettlebell training and left on Sunday afternoon with the Kettlebell I was training with all weekend… and I still have it!

Now (over ten years later) I do most of my training with either Kettlebells or body weight with a healthy dose of Barbell work thrown, mostly Deadlifts, Cleans, Military Presses, Jerks and Snatch. I train five to seven days a week doing hybrid Russian Kettlebell and CrossFit workouts, with several martial arts classes thrown in for good measure.

What level of experience do you have as a Kettlebell Instructor or Coach?

Michael: Well, I’m currently an RKC Team Leader but have been an RKC for over a decade. I’ve attended, I think, seven or eight RKC’s, the first and only RKC Convention in Las Vegas (that’s a story for a different time!), the Combat Application Specialist certification (which was the original RKC II), the CK-FMS, and the Body Weight Training Workshop (with Max Shank and Mark Reifkind). I have also been to several non-RKC Kettlebell certifications (not a good idea once you’ve been to an RKC and seen the quality and expertise presented there) as well as CrossFit certifications and mobility/flexibility workshops. As far asexperience outside of certifications and workshops: I’ve been running group workout classes seven days a week for the last five years and prior to that was teaching classes three to five days a week. That doesn’t count the time I put in for my own training and technique development. I can honestly say that I’ve had a Kettlebell in my hands pretty much every day for almost a decade – with the exception of a couple days when I was sick or recovering from surgery! I’m not happy without my daily dose of Iron!

Jedd: For those who may not be familiar, what exactly is the RKC?

The RKC, which stands for Russian Kettlebell Certification, is a three-day certification that exposes you to the seven foundational techniques: the Deadlift, Swing, Squat, Clean, Press, Snatch and Turkish Get-up. Three days of hands-on training, critique and evaluation with some of the top Kettlebell instructors in the world will give you a strong foundation to build upon when you return home. Some people are amazed at the changes in their technical ability and are awestruck by the changes they feel over the course of a weekend. I’ve been to a lot of certifications and I’ve seen some pretty incredible work come out of them. I can honestly say that the RKC experience is the top of the line when it comes to hands-on training. I’ve been to a lot of workshops and certifications in my lifetime, between physical fitness, strength, and martial arts, and nothing (and I do mean NO THING) compares to the level of training you will receive there. Yep, it’s a lot more expensive than other certifications – and it’s worth it!

Jedd: When I saw you at York Barbell in 2011, you were running a Wounded Warrior project centered around Kettlebell Training. Could you tell us a bit more about that: what is it, how you got involved, and do you continue to do so today?

Michael: We were there as part of the events we had scheduled for a charity we started called “Kettlebells for Warriors” whose goal is to raise money and awareness for the Wounded Warrior Project and other charities that support our returning troops. We started Kettlebells for Warriors after having a discussion with my good friend Mike Locondro about how we felt we could do more to help out those who were returning with Traumatic Brain Injuries, PTSD, loss of limbs, and other physical injuries. It was a great idea but we needed a vehicle to get the process moving and we settled on using the Kettlebell due to it’s universal appeal in the military and elite fitness communities. We’ve been holding events each year and are in the process of re-focusing our fund raising efforts in order to maximize our impact. We are planning on having one large international event in 2013 and several smaller national events that will bring people together to have a great time working out and raising money for a good cause.

Jedd: Recently, you put out a new product called Code Name: Indestructible. Could you tell us about how you went about designing this program?

Code Name Indestructible

Michael: Code Name: Indestructible (CNI) was a labor of love! I’ve been a fan of the James Bond movies (and books) my whole life and I’ve seen each and every one of them countless times. A couple years ago I was rummaging around for an idea for a series of workouts and I put together the “Bond Girl” series. Let me tell you – these were crazy workouts! A lot of fun but just complete bi@#$es to do – which pretty much fits the Bond Girls themselves! Anyway, along with that series I started playing with the idea of doing a series of workouts based on the movies but never really finished the project. When I started hearing more about the most recent Bond film “Skyfall” I broke out my notes and started looking at finally completing the series. I even went back and watched a bunch of the movies over again to inspire me to create some really challenging workouts that would mirror the physical requirements Bond would need to survive.

Jedd: I can tell you are an amazing James Bond movie buff, due to the name of your ebook, and the workouts that your ebook includes. Could you tell us how you go about constructing workouts?

Michael: I’ve got to tell you that I had to modify some of the original workouts, not because they were too hard (and they were), but because there wasn’t a clear purpose behind the workout. Call it inexperience, but the purpose of the original series was to crush the person without a clear-cut plan or progression. I like to think that I’m a lot smarter now, but I could be wrong! Anyway, I went back and re-constructed some of the workouts and then created brand new ones for the remainder.

I have to say that I have been STRONGLY influenced by the work of Pavel and especially Dan John. I’ve always enjoyed reading Dan’s books, blog and his articles, and I can honestly say that my workouts have become better due to his influence. In particular I have found his breaking down of the basic movement skills into Push, Pull, Squat, Hinge, Carry and Other Ground Work (i.e. the Turkish Get-up) to be revolutionary. I tend to look at my clients through this framework and then design workouts around the “holes” they have in their movement patterns. If you look at the workouts in CNI you will see the hand of Dan John in many of them – kind of like Ernst Stavro Blofeld’s multiple appearances as James Bond’s nemesis! BTW – true “Bondphiles” will know what I’m talking about!

Jedd: Right now many people will be committing to bettering their health in various ways. Could your product help these people out?

Michael: That’s a great question Jedd and the answer is: ABSO-FREAKING-LUTELY! Along with the James Bond-themed workouts are several chapters on how to properly program the workouts to assure your success. Dan John, who wrote the Preface to CNI, mentioned that you really need to read the first part of the book before you jump into the workouts to get the best results!

I’m a firm believer in having a plan in place in order to succeed, and if you go after a goal without a plan in place, with definitive steps in place, you are not going to succeed. CNI goes into a lot of depth about how you should plan, monitor and review your workouts in order to guarantee you make progress and that you succeed. I think this information is the most important part of the book and that it will most likely get overlooked! The workouts are great and a lot of fun and I’m concerned that people will skip right over the background guidance content and skip right to the workouts!

Jedd: For those who might pick this ebook up, what level of expertise with kettlebells should they have?

Michael: I think a beginner with Kettlebells can get CNI and be able to do all of the workouts. One thing you have to understand about any of the workouts, and my own personal training and teaching strategy, is that you can scale and modify any workout and still keep its effectiveness. Let’s say that one of the workouts has Kettlebell Snatch and Pull-ups in it and you are absolutely horrible at both of them! Do you skip that workout and try to find another one? Nope – scale it! Can you do One-Hand Swings or One-Hand High Pulls? Great! Get rid of the Kettlebell Snatch and do those instead. Can’t do Pull-ups? How about doing Jumping Pull-ups or Ring Rows instead? You’re still going to get an amazing workout and when you finally develop the additional skills (Kettlebell Snatch and Pull-ups) the workout will seem brand new to you.

Jedd: Are the movements in the ebook covered as far as how to do them properly, either by stills or video demonstrations?

Michael: Each workout has a brief review of the skills required to accomplish the “mission” and I try to give succinct pointers on how to do them safely and effectively. I’ve even put in links to techniques that you may not know how to do in several workouts. For the most part, if you don’t know how to do a particular technique, you’ll be able to find a video on YouTube or go to your website for examples of how to do them. Just be sure to check out the credentials of the person who is demoing the technique and stay away from anything associated with Jillian Michaels!

Jedd: I noticed that many of your workouts are not entirely based on using kettlebells alone. What other types of equipment do your workouts include and why?

Michael: While I think the Russian Kettlebell is any amazing tool for building full-body strength and endurance it can’t meet all of your strength and conditioning needs. I think a heavy dose of Body Weight skills (i.e. Push-ups, Pull-ups, Sit-outs, Handstands, Crawling, etc.) along with Olympic and Powerlifting techniques have to be included to add size and strength. I’ve even included my favorite “torture device” the Wheel of Pain (WOP) aka the Ab Wheel in this series. If you’ve never learned how to use this tool properly you are in for a world of hurt!

Jedd: Aside from your expert ability at weaving James Bond themes into your ebook, what else sets this apart from other kettlebell training programs?

Code Name Indestructible

Michael: I think there are a lot of things that distinguish this program from others that are on the market right now. First, I’ve actually put people through each and every one of these workouts and get feedback on all of them. These just aren’t products of my imagination – they’ve been field-tested and refined and then tested again. Second, I’m not going to blow smoke up any of your orifices with this program – it’s hard and it’s meant to be. I’m not going “slash inches off of your waistline” or “instantly add twenty pounds to your bench press”. What I am going to do is challenge your athletic ability and make you stronger and more durable. Some of the workouts are going to make you wonder why you’ve been hiding behind a machine for so long and not doing the things that are going to make you healthier and more resilient. Finally, I’ve been around the block a couple times and the people that I respect in the Strength and Conditioning community know me and have looked over this program and have given it “two thumbs up” across the board. I didn’t write CNI to make a fast buck or to create an instant reputation for myself. My reputation and credentials are already in place and I wrote CNI because so many of my friends, colleagues, and clients insisted that I get some of this info on paper and out into the public’s hands.

Jedd: Michael, thanks a lot for all the information today.

Michael: Thanks so much Jedd for giving me the opportunity to share with your readers my thoughts on training and information about Code Name: Indestructible. I hope they enjoyed learning more about it and keep up the amazing work that you are doing at DieselCrew.com!

Follow the banner below to check out Code Name Indestructible

Hello DIESELS.

York Barbell, June 2011

Today I have an interview with Michael Krivka, Sr. I first met Michael at my RKC certification in 2010 and then hung with him later on in 2011 at the York Barbell Museum when Slim the Hammerman Farman and the Mighty Adam Joe Greenstein were inducted into their Hall of Fame.
To the right you can see former York Employee, Mike Locondro with his brown jacket towards the left of the photo and then Michael Krivka (black shirt, white sleeve with print) is standing next to Slim “The Hammerman” Farman, on the right (black outfit, white goatee).
Recently, Michael put out a pretty cool ebook, Code Name Indestructible, based around the James Bond movies, so I reached out to him and asked him if he’d be interested in an interview. He agreed, and along the way I found out some pretty cool things about him too.

It’s my pleasure Jedd and thanks so much for the opportunity to talk with you and the community at Diesel Strength and Conditioning!
Jedd: First, could you tell us a bit about yourself, your training history, etc.
Michael: I’m a 50 year old Washington, DC native and I’ve been involved in physical training for the better part of my life. I started training in the martial arts when I was thirteen (starting with Tae Kwon Do, Kung Fu, Western Fencing, Judo, Ninjutsu, etc.) and I still teach several times a week. I’ve been a student of Guro Dan Inosanto, Bruce Lee’s training partner, for over 25 years and I’m a full instructor in JKD and the Filipino Martial Arts (Kali, Escrima and Arnis) as well an instructor in Lameco Eskrima.
You know me from the Russian Kettlebell arena where I have been an RKC (Russian Kettlbell Certified) for over a decade. I actually started lifting back when I was in High School to add some mass to my five foot ten inch frame. I graduated from High School at ninety eight pounds (scary isn’t it) and after spending some serious time in the gym working with my college football team I added eighty five pounds to my frame by the time I graduated four years later. To say that I bulked up would be an understatement. People who knew me from High School didn’t recognize me four years later!
I’m also a Crossfit Level I Trainer, CrossFit Kettlebell Trainer, and CrossFit Olympic Lifting Coach.
I know you from the realm of Kettlebell Training. Is this your primary mode of training and what made you transition to it?
I was originally introduced to Kettlebells when I was training in Sambo (Russian Combat Martial Art). I was training at one of the Russian embassies in downtown Washington, DC (with some “secret squirrel-types”) and saw a couple of Kettlebells in the corner of the training hall and asked one of my training partners about them. He showed me a couple things like the Swing, High Pull (one and two hand) and the “Two Hand Snatch” (what we now call the CrossFit or American Swing). I thought they were great because they reinforced the striking and throwing skills that we were practicing in Sambo.
Shorty thereafter a martial arts friend of mine from California mentioned that he had read about Kettlebells in a magazine (Milo) and that he had started training with them. I did a little research on the Internet (thanks Al Gore!) and found that there was going to be a two-day workshop given by Mike Mahler the following weekend so I signed up! I went to the workshop and was immediately floored by what you could do with the Kettlebell. People joke about “drinking the Kool-Aid” but man I was chugging the stuff! I fell in love with Kettlebell training and left on Sunday afternoon with the Kettlebell I was training with all weekend… and I still have it!

Now (over ten years later) I do most of my training with either Kettlebells or body weight with a healthy dose of Barbell work thrown, mostly Deadlifts, Cleans, Military Presses, Jerks and Snatch. I train five to seven days a week doing hybrid Russian Kettlebell and CrossFit workouts, with several martial arts classes thrown in for good measure.
What level of experience do you have as a Kettlebell Instructor or Coach?
Michael: Well, I’m currently an RKC Team Leader but have been an RKC for over a decade. I’ve attended, I think, seven or eight RKC’s, the first and only RKC Convention in Las Vegas (that’s a story for a different time!), the Combat Application Specialist certification (which was the original RKC II), the CK-FMS, and the Body Weight Training Workshop (with Max Shank and Mark Reifkind). I have also been to several non-RKC Kettlebell certifications (not a good idea once you’ve been to an RKC and seen the quality and expertise presented there) as well as CrossFit certifications and mobility/flexibility workshops. As far asexperience outside of certifications and workshops: I’ve been running group workout classes seven days a week for the last five years and prior to that was teaching classes three to five days a week. That doesn’t count the time I put in for my own training and technique development. I can honestly say that I’ve had a Kettlebell in my hands pretty much every day for almost a decade – with the exception of a couple days when I was sick or recovering from surgery! I’m not happy without my daily dose of Iron!
Jedd: For those who may not be familiar, what exactly is the RKC?

The RKC, which stands for Russian Kettlebell Certification, is a three-day certification that exposes you to the seven foundational techniques: the Deadlift, Swing, Squat, Clean, Press, Snatch and Turkish Get-up. Three days of hands-on training, critique and evaluation with some of the top Kettlebell instructors in the world will give you a strong foundation to build upon when you return home. Some people are amazed at the changes in their technical ability and are awestruck by the changes they feel over the course of a weekend. I’ve been to a lot of certifications and I’ve seen some pretty incredible work come out of them. I can honestly say that the RKC experience is the top of the line when it comes to hands-on training. I’ve been to a lot of workshops and certifications in my lifetime, between physical fitness, strength, and martial arts, and nothing (and I do mean NO THING) compares to the level of training you will receive there. Yep, it’s a lot more expensive than other certifications – and it’s worth it!
Jedd: When I saw you at York Barbell in 2011, you were running a Wounded Warrior project centered around Kettlebell Training. Could you tell us a bit more about that: what is it, how you got involved, and do you continue to do so today?

Michael: We were there as part of the events we had scheduled for a charity we started called “Kettlebells for Warriors” whose goal is to raise money and awareness for the Wounded Warrior Project and other charities that support our returning troops. We started Kettlebells for Warriors after having a discussion with my good friend Mike Locondro about how we felt we could do more to help out those who were returning with Traumatic Brain Injuries, PTSD, loss of limbs, and other physical injuries. It was a great idea but we needed a vehicle to get the process moving and we settled on using the Kettlebell due to it’s universal appeal in the military and elite fitness communities. We’ve been holding events each year and are in the process of re-focusing our fund raising efforts in order to maximize our impact. We are planning on having one large international event in 2013 and several smaller national events that will bring people together to have a great time working out and raising money for a good cause.
Jedd: Recently, you put out a new product called Code Name: Indestructible. Could you tell us about how you went about designing this program?

Code Name Indestructible

Michael: Code Name: Indestructible (CNI) was a labor of love! I’ve been a fan of the James Bond movies (and books) my whole life and I’ve seen each and every one of them countless times. A couple years ago I was rummaging around for an idea for a series of workouts and I put together the “Bond Girl” series. Let me tell you – these were crazy workouts! A lot of fun but just complete bi@#$es to do – which pretty much fits the Bond Girls themselves! Anyway, along with that series I started playing with the idea of doing a series of workouts based on the movies but never really finished the project. When I started hearing more about the most recent Bond film “Skyfall” I broke out my notes and started looking at finally completing the series. I even went back and watched a bunch of the movies over again to inspire me to create some really challenging workouts that would mirror the physical requirements Bond would need to survive.
Jedd: I can tell you are an amazing James Bond movie buff, due to the name of your ebook, and the workouts that your ebook includes. Could you tell us how you go about constructing workouts?
Michael: I’ve got to tell you that I had to modify some of the original workouts, not because they were too hard (and they were), but because there wasn’t a clear purpose behind the workout. Call it inexperience, but the purpose of the original series was to crush the person without a clear-cut plan or progression. I like to think that I’m a lot smarter now, but I could be wrong! Anyway, I went back and re-constructed some of the workouts and then created brand new ones for the remainder.
I have to say that I have been STRONGLY influenced by the work of Pavel and especially Dan John. I’ve always enjoyed reading Dan’s books, blog and his articles, and I can honestly say that my workouts have become better due to his influence. In particular I have found his breaking down of the basic movement skills into Push, Pull, Squat, Hinge, Carry and Other Ground Work (i.e. the Turkish Get-up) to be revolutionary. I tend to look at my clients through this framework and then design workouts around the “holes” they have in their movement patterns. If you look at the workouts in CNI you will see the hand of Dan John in many of them – kind of like Ernst Stavro Blofeld’s multiple appearances as James Bond’s nemesis! BTW – true “Bondphiles” will know what I’m talking about!
Jedd: Right now many people will be committing to bettering their health in various ways. Could your product help these people out?
Michael: That’s a great question Jedd and the answer is: ABSO-FREAKING-LUTELY! Along with the James Bond-themed workouts are several chapters on how to properly program the workouts to assure your success. Dan John, who wrote the Preface to CNI, mentioned that you really need to read the first part of the book before you jump into the workouts to get the best results!
I’m a firm believer in having a plan in place in order to succeed, and if you go after a goal without a plan in place, with definitive steps in place, you are not going to succeed. CNI goes into a lot of depth about how you should plan, monitor and review your workouts in order to guarantee you make progress and that you succeed. I think this information is the most important part of the book and that it will most likely get overlooked! The workouts are great and a lot of fun and I’m concerned that people will skip right over the background guidance content and skip right to the workouts!
Jedd: For those who might pick this ebook up, what level of expertise with kettlebells should they have?
Michael: I think a beginner with Kettlebells can get CNI and be able to do all of the workouts. One thing you have to understand about any of the workouts, and my own personal training and teaching strategy, is that you can scale and modify any workout and still keep its effectiveness. Let’s say that one of the workouts has Kettlebell Snatch and Pull-ups in it and you are absolutely horrible at both of them! Do you skip that workout and try to find another one? Nope – scale it! Can you do One-Hand Swings or One-Hand High Pulls? Great! Get rid of the Kettlebell Snatch and do those instead. Can’t do Pull-ups? How about doing Jumping Pull-ups or Ring Rows instead? You’re still going to get an amazing workout and when you finally develop the additional skills (Kettlebell Snatch and Pull-ups) the workout will seem brand new to you.
Jedd: Are the movements in the ebook covered as far as how to do them properly, either by stills or video demonstrations?
Michael: Each workout has a brief review of the skills required to accomplish the “mission” and I try to give succinct pointers on how to do them safely and effectively. I’ve even put in links to techniques that you may not know how to do in several workouts. For the most part, if you don’t know how to do a particular technique, you’ll be able to find a video on YouTube or go to your website for examples of how to do them. Just be sure to check out the credentials of the person who is demoing the technique and stay away from anything associated with Jillian Michaels!
Jedd: I noticed that many of your workouts are not entirely based on using kettlebells alone. What other types of equipment do your workouts include and why?
Michael: While I think the Russian Kettlebell is any amazing tool for building full-body strength and endurance it can’t meet all of your strength and conditioning needs. I think a heavy dose of Body Weight skills (i.e. Push-ups, Pull-ups, Sit-outs, Handstands, Crawling, etc.) along with Olympic and Powerlifting techniques have to be included to add size and strength. I’ve even included my favorite “torture device” the Wheel of Pain (WOP) aka the Ab Wheel in this series. If you’ve never learned how to use this tool properly you are in for a world of hurt!
Jedd: Aside from your expert ability at weaving James Bond themes into your ebook, what else sets this apart from other kettlebell training programs?

Code Name Indestructible

Michael: I think there are a lot of things that distinguish this program from others that are on the market right now. First, I’ve actually put people through each and every one of these workouts and get feedback on all of them. These just aren’t products of my imagination – they’ve been field-tested and refined and then tested again. Second, I’m not going to blow smoke up any of your orifices with this program – it’s hard and it’s meant to be. I’m not going “slash inches off of your waistline” or “instantly add twenty pounds to your bench press”. What I am going to do is challenge your athletic ability and make you stronger and more durable. Some of the workouts are going to make you wonder why you’ve been hiding behind a machine for so long and not doing the things that are going to make you healthier and more resilient. Finally, I’ve been around the block a couple times and the people that I respect in the Strength and Conditioning community know me and have looked over this program and have given it “two thumbs up” across the board. I didn’t write CNI to make a fast buck or to create an instant reputation for myself. My reputation and credentials are already in place and I wrote CNI because so many of my friends, colleagues, and clients insisted that I get some of this info on paper and out into the public’s hands.
Jedd: Michael, thanks a lot for all the information today.
Michael: Thanks so much Jedd for giving me the opportunity to share with your readers my thoughts on training and information about Code Name: Indestructible. I hope they enjoyed learning more about it and keep up the amazing work that you are doing at DieselCrew.com!

For a few months now, my friend Sean Dockery and I have been doing weekly to bi-weekly episodes of Grip Strength Radio, where we run down interesting happenings in the sport of Grip, as well as talk about effective ways we have found to train for Grip Strength, and many other cool topics.

GSR Episode 15

Our most recent interview was with The Iron Tamer Dave Whitley. Dave is a Senior RKC, meaning he is one of the top ranking instructors in all of the Dragondoor/Russian Kettlebell echelon. He also is enamored with the olde-time strongman legacy, performs the classic feats of strength, and is also a very entertaining guy.

I first learned about Dave back in 2007, but never got the chance to meet him until 2009. I was at a conference and I looked to my right and there he was. I introduced myself and we instantly went out into the lobby to chat.

We shot this video:

As it turns out, on top of holding jobs in the past as a massage therapist, a rock star, and now as a top performer of strongman feats and instructor in the area of kettlebells, Dave was also, for a time, a professional wrestler.

As you will be able to tell, the content for the interview wrote itself, and I finally got my revenge on the Iron Tamer.

Check out the show here: Grip Strength Radio with the Iron Tamer Dave Whitley

Also, make sure you give a good listen to the song played during the second break. It’s called “Water” by the band Hands. Doc added it in and it’s awesome. He has reached out to many record companies and almost all of them have allowed us to use their music, so stay tuned to future shows because you may just hear a future hall of famer like Guns n’ Roses or someone who will try to deny entry to the Rock and Roll Hall of Fame, like Axel Rose.

Other Recent Grip Strength Radio Shows

In addition to the interview with Dave, Sean and I also have a bunch of other shows we have recorded in the last few weeks:

Interview with Paul Knight
Mighty Mitts Re-cap
GSR – Back on the Air
Interview with Paul Knight

If you are familiar with iTunes, you can sign up for subscription updates for Grip Strength Radio through the iTunes store.

All the best in your training.

Jedd

Experimenting with Radiant Tension – Another Tool for Your Toolbox

A couple of weeks back, I posted that Smitty and I had been named to the board of advisors with the RKC and Dragondoor. I also posted a link to an article I had written for Dragondoor that had recently been posted, called Testing Radiant Tension Variations for Increased Performance in the Kettlebell Press

I had actually included a video to go along with that article, but for whatever reason it got missed and did not make it into the article, so I am posting it here, now.

I’ve got some pretty cool news to share with you today…

Smitty and I were recently named to a newly formed Board of Advisors within the RKC. I’m not exactly sure what all we will be called upon to do, as I don’t think there is a set agenda. However, I may call on you all in the Diesel Universe from time to time to get your opinion on some things.

Here is an excerpt from the April Dragondoor Newsletter in which the Board of Advisors was announced:
(more…)

I will explain in just a moment…

Awesome job with this week’s challenge, everybody. We saw some new faces, some we haven’t seen in a while, and some who continue to challenge themselves week in and week out. It’s great watching everyone push themselves in lifts that they may not normally try!

This week’s challenge was the Bottoms Up Press. This is just one way you can use kettlebells in order to strengthen the hands. If you want to find out other ways to get a stronger grip with kettlebells, check out our Advanced Kettlebell Training eBooks.
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I opened up my YouTube account and checked out my Subscriptions the other day and couldn’t believe what I saw…

Jordan Vezina, RKC, recently uploaded his entire DVD, “The Corrections,” to YouTube.

I have had this DVD in electronic version since it first came out back in like 2008. Jordan is very knowledgeable about correcting technique and I even reviewed it prior to going to the RKC in September.

It’s not everyday that someone uploads an entire DVD on their own accord, especially a good quality one, like Jordan’s.

If you’re new to Kettlebells or if you’ve acquired some bad habits, you may want to check these out.

If you’d like to see what else Jordan has to offer, check out his YouTube Channel, his website, AverageToElite.com, and his blog, StrengthBeyondStrength.com.

Now, check out the various sections of the DVD.

The Corrections DVD – The Swing

The Corrections DVD – The Turkish Get-up

The Corrections DVD – The Goblet Squat

The Corrections DVD – The Clean

The Corrections DVD – The Snatch

Hope you enjoy it. And if you do, make sure you shoot Jordan a note at one of his sites or leave him a comment on his YouTube Channel.

All the best in your training.

Jedd

Smitty and Jedd with Tricia Dong, one of Smitty’s RKC Team Assitants

As you all know, Smitty and I recently went to Philadelphia for the RKC. We were both successful in our 100-rep snatch tests and the overall technical testing as well.

During the three weeks we trained for this event, many of you supported us by leaving comments and sending emails filled with extremely helpful information, and we really appreciate that support.

Now that the weekend is in the books, I’d like to document some of the observations, take-aways, and ah-ha moments that I experienced, so that future athletes interested in passing the RKC can be in a better position to be successful once their day comes.

RKC Report, & Suggestions for Future Candidates

1. RKC Does Not Equal Snatch Test

I was told by many going in that the Snatch Test was only a small portion of the goings-on at the RKC certification, but it didn’t fully register. In order to prepare for the weekend which amounted to 3 full days of working out, I did 4 Kettlebell Snatch Test workouts. I had plans to do a week of high-volume swing and get-up training, but a back injury the weekend prior to the cert kept me from doing that. With the short time to prepare, I was limited in what I could do. You should start preparing physically and mentally as soon as you know you are going to try the RKC.

2. Increase Your Volume on all Foundational Kettlebell Lifts

My mind was spinning at the sheer volume of work that we did over the course of the weekend. In hind sight, I could have been much better prepared for the RKC weekend and suggest other candidates include much more Swings and Squats into their programs prior to the RKC. The last three weeks prior to the RKC it is a good idea to ramp-up the volume in particular, even doing two routines a day if possible. Doing 200 to 500 swings in a workout is probably the minimum I should have been doing going in.

3. Toughen up Your Hands Prior to the Event

Over the course of the RKC weekend, I never fully lost a single callous, but I was coming very close at the end of the third day. Many other people weren’t so lucky. Many lost callouses during their Snatch Test on the very first morning and then had to struggle through the intense volume through the rest of the weekend. Toughen your hands up prior to the RKC by increasing your Swing and Snatch volume while monitoring how your hands respond. I do a tremendous amount of Grip training, so my skin is very tough, but like I said, a few dozen more Swings or Snatches on day 3 and I would have been bleeding severely.

4. Protect Your Hands During the Event

The only part of the training I was not allowed to wear hand protection on was the Snatch Test. Unfortunately, I tried to be a tough guy and never taped until I rubbed my left ring finger raw. I can’t get all my fingers into the handle for Two Hand Swings, so the side of that finger was rubbing against the side of the handle for hundreds of reps and eventually broke open in the afternoon on Day One. I immediately taped it and the rest of my fingers and didn’t get anymore damage the rest of the weekend to the fingers. Don’t try to be a tough guy. Tape up as soon as you can.

5. Get a Ped Egg

There is a device used for smoothing the bottoms of the feet, called a Ped Egg. My fiancee’ has one (I swear I have never used it – don’t even know what it looks like). I heard about many people using them on the callous lines of their hands in order to keep them at bay as well. Makes perfect sense. Not sure how well it works or what it feels like, but it was pretty popular amongst experienced RKC’s at the event.

6. Pick the Right Partner On Day One

Bottom Line is you are there to hone your technique. Don’t pair yourself up with someone who is a bump on the log. You want somebody who knows what the hell they are doing and will speak up if you are making technique errors. I immediately paired myself up with a guy named Greg McNiel, because when I saw him he was warming up (smart), talking to people (personable), and was supportive (coach-like). All of these traits seemed to me like he would be a good partner so as soon as we were told to partner up, I went right over to him and introduced myself. It was a very beneficial pairing for me as he knew technique well and was not shy about coaching me. In fact, he didn’t listen to me whine about my struggles with keeping a straight wrist. He looked me straight in the eye, and told me that I could do it and that my head was the only thing stopping me. He was right. After that, I was better at keeping my wrist straight.

7. Don’t Fear the DOMS

The ramping up of volume you do prior to the event and other factors specific to how beat up you get from training will dictate how sore you feel after each day. I was extremely sore on the morning of Day Two and couldn’t believe how well I was able to train throughout the second day. It was as if after a dozen Swings the pain was gone. From then on, my mind was clear and I was welcoming the rest of the training. Hopefully this is the same feeling you experience. If not, just keep chugging away. Everyone is going to be sore and won’t want to hear you complaining about it.

8. Drink Water Like It’s Going out of Style

Staying hydrated and keeping some food in your stomach was key to getting through each day for me. I would drink several glasses of water at the hotel before going to the training center, and then grab two bottles of water to take to my work station which I would drink within about an hour. I would then try to keep a full bottle there at my station the rest of the day to keep re-hydrating. I sweated so much, I rarely had to take a break to use the restroom, either.

9. Consume Food Every Chance You Get

You have to keep feeding your body with food energy every step along the way. Keeping something in your stomach will fend off hunger pains and keep you in good spirits throughout the day. I would take a banana or grapes over to my work station and kept a protein bar in my training bag to take bites from.

10. Be Coachable

You will be paired with a Team Leader and one or more assistants in your group. They are there to help you with technique and push you to be your best. If you think your form is on point, but they keep correcting you, it is because they see something you don’t. Don’t go into it thinking you already know everything. That’s a good way to piss your Leaders off. Be coachable, listening to the suggestions you are given, and trying to apply them. If you can’t seem to get it, ask for extra help, or get feedback from your training partner. You can do it.

There’s 10 quick points that will hopefully help some people out that are apprehensive about taking the step toward RKC certification. If you have any specific questions, feel free to leave a comment below. I’d be glad to help you out, and so will Smitty, so fire away.

Thanks again to everyone who helped us out going in.

Jedd

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Well, I continue to progress with the Snatch Test. Today I warmed up while one of the trainees was here and then hit my 5-minute snatch test once he left.

After speaking with Dave Whitley, he suggested I go away from trying to get as many reps as possible before switching arms like I had been doing, and instead hitting planned blocks. Andrew Durniat also suggested the same thing to me, so i figured if those two dudes are telling me the same thing, I better listen.

So, I set out today to get 20/20, 15/15, and then 10/10. However, my left arm kept wearing out on me. I was trying to maintain better form with that arm and keep the track of bell more of a straight line as opposed to an arc. Not sure if that tired me out more or what…

Here is the rep pattern that I ended up getting (right hand first this time): 20/18, 15/10, 10/10, 8/8, 7.

I wanted to give it a try with my right hand first this time because my form is better on that arm, but I think I like the feel of going with my left hand first though.

Today was another PR of 106 reps in 5 minutes.

I think I could have probably squeaked out a couple extra snatches on the last attempt with my right hand, but I had the music turned up so loud that I thought I might have missed the buzzer. I use my BlackBerry for my timer and unfortunately the screen goes black after like 30 seconds. I went over to see if I had already gone 5 minutes and as I reached down to check the buzzer went off. So I might have 108 in the tank right now. Check out the video:

I think if I had someone hear telling me exactly how much time I had left on the clock, I could do a lot better. Going to work Swings today in mass quantities for my second workout to get my endurance up in that movement as well.

It was definitely nice to gas out today. I actually missed it over the last 8 or ten days, since I wanted to avoid damaging my hands for Nationals.

With more consistent practice, I have no doubts I can get over 110 by the time the test rolls around. Need to continue working on form, using more of my lower body, work on breathing, and pulling the bell down more.

Thanks to everyone who has left comments both here on Diesel, through the email and on my YouTube Channel.

Speaking of my YouTube Channel, I worked on it a bit last night. Check it out and subscribe if you have time = > Jedd’s YouTube Channel: Grip, Strongman, and More!

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Over the weekend, I put up a post (directly below) asking for assistance with my kettlebell snatch technique for the RKC Snatch Test.

Many of you posted comments, and I really appreciate it because there is more bad technique stuff going on with my snatch than I realized.

However, I have great news!

UPDATE: On Sunday, I was able to hit 105 reps in 5 minutes!

Now, my form (especially with my right hand) is still pretty rough, so I need to work on that, but I guess my conditioning wasn’t nearly as bad as I thought it was.

This was my repetition sequence: Left – 32, Right – 29, Left – 15, Right – 15, Left – 12, Right – 2

8/29/10 – 100 Rep Snatch Test Training

I have Grip Strength Nationals coming up this weekend. I can’t afford to rip a callus off this close to the contest, so I am going to wait to train the Snatch again until Sunday or Monday. I am glad that I got right into it and pushed myself ahead of time, because it has been a huge mental boost for me going into my Grip Comp, plus I won’t worry about taking about a week off of snatching.

From what I have been told, there is a lot more stuff that goes on at these clinics than just snatch tests, so once Nationals has gone by I am also going to start hitting a ton of Swings and Get-ups to get ready.

One thing that has surprised me is how FANTASTIC my back feels during these 100-rep tests. So loose and limber, it’s amazing.

I’m looking forward to the next snatch test session, as I want to implement some of the technical improvement suggestions made in the last post I made. For whatever reason I am hitting way more reps with my left hand and the technique with that arm is a lot rougher than the right. If I can get that buttoned up, I’ll be able to get to 100 a lot more efficiently.

It was great to hit this PR. I wish you the best with your own PR’s this week.

Make it a great day!

Jedd

P.S. If you have already passed the RKC Snatch Test and are looking for other challenges, you should check out our Diesel Kettlebell eBooks. You can see them here = > Advanced Kettlebell Training

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

How to Do the Kettlebell Snatch Without Forearm Pain

Many people interested in strength and fitness are turning to kettlebells in order to accomplish their goals.

Unfortunately, many are also experiencing pain because of it.

It’s common for new kettlebell practitioners to develop serious pain in the back of their forearms due to improper form in the kettlebell snatch.

You see, to the eye of the beginner, when watching a more experienced athlete perform movements such as the kettlebell snatch, many think that at the top of the movement the kettlebell spins freely in the hand.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Hello everyone. If you love kettlebell training, then I’ve got a post for you!

I’m going to show you a few ways to modify the kettlebell snatch to make it more challenging and grip strength intensive. And then I am going to ask you what ways you modify kettlebell lifts in your training.

There are almost endless ways that you can vary your kettlebell training to provide yourself with a new stimulus.

Using a heavier bell…

Doing more reps per set… (more…)

In the video below, I mentioned that I got the chance to finally meet David Whitley at the Fast Track seminar in New Jersey last weekend.

I never knew that Dave was actually a pro wrestler on the Indy circuit back in the day and we shot the sh*t about that for a while. I learned a bunch of stuff about the wrestling business and how the moves are choreographed. If you were there, you probably saw us doing some collar and elbow tie-ups and some Irish whips. That was cool.

David’s specialty is kettle bells and he is a Senior RKC, but he also does some nail bending and card tearing. Here’s a little video we shot out in the hallway where we bent a 60D nail using a technique that you probably haven’t seen before.

Check it out.

Believe me, it ain’t all fake, brother. My ribs, collar bone, spine and sternum all adjusted on that elbow drop…

I put him over strong this time, but next time it’s gonna be a different story.

-Jedd-

P.S. You check out the Nail Bending eBook by clicking the image in the side panel or by just clicking here.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Got Torso Strength?

The core is not only about building strength in fixed movement patterns, it is also defined as developing the required torso rigidity (isometric contraction of the anterior and posterior chains) to prevent injury and express power.

Lats are part of the core too!

In this new video, you’ll see another Diesel Crew original, Kettlebell Rocks.  They are named rocks because you have to remain rigid and unwavering during the partner engagement.

The partner will throw the kb side to side at the peak of the swing.  This is the exact moment that the lifter will brace, flex their lats, contract their abdominals and entire posterior chain to keep the kb path in line with a conventional swing.

The partner should be forceful and not tentative with their part of the movement.  This movement is very CNS intensive and because of this, I would recommend anywhere from 8-12 reps to ensure quality.

Embed this video on your blog or point to it in your newsletter, let’s get the word out.

Oh yeah, check out the side bar.  Make sure you follow us AND send me an email to let me know what your favorite Diesel articles and videos are and we’ll get them up in our new Popular section!

If you want to learn more about strengthening the core, pick up the product that Eric Cressey called “the best product of 2008!”

Thanks everyone,

Smitty

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs