Iron Tamer

RELOCATION

2009-08-02T09:49:00.001-05:00

My Iron Tamer blog has moved!
The new site is http://www.irontamerblog.com

see you over there...........

Did you miss RKC Level Two this year?

2009-07-22T18:39:00.001-05:00

Then HERE is your next chance to go......

Off to the beach.....

2009-07-19T14:54:00.003-05:00

As I write this, I am waiting for the last leg of my connecting flight to Florida, where I plan to rock a whole lotta lying on the beach.

Vermont was awesome, thanks soooooo much to Ben Warstler and all the attendees for making it such a great workshop and weekend.

I am unsure about internet access while I am on vacation, so I'll sign off now and be back for sure the week of July 27th.

Train hard and stay safe.....

Some photos from the road

2009-07-13T12:28:00.005-05:00

Here we are, after day one in Atlanta, Kenneth Jay MRKC, Danny Evans, Sara Cheatham Sr. RKC and me. Thanks Danny for the pic!

In Medina Ohio last weekend, Doug Nepodal Sr.RKC and myself helping Pat find depth in squat, despite "bone on bone" in his hip.

In Ohio, rocking the pink bandana, Axl Rose style.

Dane of Pain in Nashville

2009-07-08T16:07:00.000-05:00

Summer Tour Continues

2009-07-06T11:34:00.000-05:00

I hope you had an awesome 4th of July weekend.

I wrapped up two-day kettlebell workshop with Kenneth Jay Master RKC and Senior RKC Sara Cheatham in Atlanta yesterday. It was a great weekend and I want to thank all the participants and especially Delaine Ross, RKCII and Stephen Belan RKCII for hosting an excellent event. It was a great way to spend the 4th of July.

This Saturday, July 11th I meet up with Senior RKC Doug Nepodal in Medina Ohio for an advanced kettlebell workshop at Better Bodies of Medina.

Do you want the chance to train with not one, but TWO Senior RKC instructors? See you in Ohio.....

wow........

2009-07-03T22:46:00.003-05:00

......what a week! I have been running so ragged that I haven't had time to blog.

First off- congrats to everyone at RKC Level 2. It was an awesome weekend and great to see old friends and meet new ones. Thank you all for everything. It is amazing what a pool of talent we have in our organization.

So I get home on Monday with my Danish house guest, MRKC Kenneth Jay. We spent the week immersing him in southern culture, teaching him proper southern slang like "I'm stronger than all y'all". He's a quick study. On Thursday we drove to Memphis and visited Graceland, the home of the king. I have had a bit of a cough, something I picked up from the Dane.

Now we are in Atlanta, getting ready for tomorrow's workshop. Mandy is along with me for this one, so it is extra cool. Hopefully a little nyquil will get my strength back.....

Where you going next Dave???

2009-06-22T15:50:00.004-05:00

Lotsa travel in the next few weeks....

RKC Level 2-St. Paul MN June 26-28
2-day Kettlebell workshop with MRKC Kenneth Jay in Atlanta July 4&5
Workshop with SRKC Doug Nepodal in Medina OH July 11 (email me for details)
Kettlebell Workshop in Vermont July 18 (email me for details)
RKC in San Diego August 28-30
2-day Kettlebell workshop with SRKC Jeff O'Connor in Oklahoma City
Hardstyle Ventura workshop with Pavel October 24
Stay tuned, there's more in the works for the Iron Tamer Tour 2009.......

Film from the Oldetime Barbell and Strongman Dinner

2009-06-18T15:52:00.000-05:00

I got more footage to come....

HARDSTYLE Ventura

2009-06-15T14:23:00.002-05:00

Maybe I just wan't paying attention, but I almost missed this!

Pavel is going to be teaching a workshop on the beach in Ventura CA, on Oct. 24, 2009.

Now why would I fly all the way to California to train with Pavel, when I get to see him at every RKC event I attend?

It is because of the MATERIAL he is covering. The focus of this workshop is bodyweight strength training. At the RKC, we spend the majority of the time on kettlebell drills for obvious reasons.

This workshop will cover the principals of strength as it applies to bodyweight training and goes beyond the Naked Warrior into uncharted territory.

Pavel assured me that he will be covering material that he has not written about yet, material that is availeble nowhere else!

That is enough for me to hop on a plane to California! How about you?

Do you want to immediately improve your strength in pullups, pistols, kettlebell military presses, one-arm pushups, handstand pushups, and a learn variety of killer abdominal drills from the man who wrote "Bulletproof Abs?"

If you are new to strength, you will learn how to do these drills correctly. If you have a long way to go, you'll get a clear set of individualized instructions for mastering them.

HERE are some details.
There are also details on this Facebook page.
See you there!

Iron Tamer: Kettlebells with Jacob.

2009-06-11T15:55:00.001-05:00

Warning: This one is graphic. If you have a weak stomach or are easily grossed out, do not watch the clip.

Another Kettlebell Certification?

2009-06-09T18:05:00.003-05:00

Since Pavel and Dragon Door launched the world's first-ever kettlebell instructor certification program in 2001, the classic RKC program has become the gold standard, now with over 1,200 certified instructors in over 43 countries. No one else even comes close. In fact, if not for the RKC, there would be no other kettlebell instuctor certifications.

But very often I hear that the price tag is too high and the investment of time too great for some people who are still "on the fence" about it. There is no entry-level kettlebell certification program that addresses these folks with the quality and standards that have made Dragon Door, Pavel and the RKC famous.

Until now.

Enter the HKC. The HardStyle Kettlebell Certification. An entry-level opportunity to build a superb and rock-solid foundation as a kettlebell professional and be a part of the world's premier kettlebell instructor training system. Click HERE to find out all the details.

Old Time Strongman University with Dennis Rogers: Part TWO

2009-06-07T14:57:00.003-05:00

Do you want to learn how to do Old Time Feats of Strength from Dennis Rogers?

Click HERE

Iron Tamer vs. Jedd from Diesel Crew

2009-06-04T15:44:00.002-05:00

I have "known" Napalm Jedd Johnson of Diesel Crew online for years and never met him in person until recently. In this completely unrehearsed conversation, we decide to see if we can manage a 60 penny nail bend with each of us holding one end of the nail.

Jedd is a strong dude, but I ain't scared of him.

I've always wondered if I could take him.

Make sure you watch it all the way to the end and find out.

Kettlebells for Power Athletes

2009-06-04T10:31:00.002-05:00

Brett Jones, Master RKC and Jeff O'Connor, Senior RKC have a new DVD that was filmed a few years ago but has just been released. It is called Kettlebells for Power Athletes and it will help you to:
-Increase your power output
-Boost your overall strength
-Protect your joints—despite lifting heavier than ever
-Enhance your mobility
The DVD employs unique drills from the evil genius minds of Jones and O'Connor. It is awesome!

Joe's birthday

2009-06-01T21:49:00.003-05:00

Recently I had a very special birthday celebration with my friend and client Joe.

Joe is an inspiration and an example of how your attitude and mindset determines everything in your life.

The video speaks for itself.

Old Time Strongman University with Dennis Rogers: Part ONE

2009-05-27T16:34:00.000-05:00

Surrounded by Greatness

2009-05-26T18:12:00.005-05:00

One surefire way to improve yourself is to surround yourself with people who excel at things you want to do better. Surround yourself with people who are better, smater, stronger, more experienced, etc. Simply put: Surround yourself with greatness.

As apart of the RKC faculty, I am blessed to be in contact with some of the best instructors and coaches in the business. Guys like Pavel, Brett jones and Mark Reifkind. Rif, incidentally is the person being interviewed this week to kick off the Kettlebell Secrets series. Rif has helped me a lot in my understanding of physical training and the call will be awesome.

Another person that I have learned a TON of info from is Grandmaster Strongman, Dennis Rogers. I spent the weekend in Lockheart Texas with Dennis at the Old Texas Barbell Company. Dan Cenidoza, RKC and Chris Mason joined me for some pretty intense, hands-on training, bending horseshoes, ripping cards and phonebooks and driving nails thru boards with no hammer. I shot some cool video and will try to get it edited and posted in the next couple of days.

Return of the Kettlebell: the BOOK!

2009-05-25T08:31:00.002-05:00

Pavel's new and highly anticpated book on kettlebell training has arrived! Get Return of the Kettlebell HERE!

Gettin' on a plane

2009-05-22T09:17:00.001-05:00

Headed to Texas today to train with Dennis Rogers!

Kettlebell Snatch: STOP tearing up your hands-Part TWO

2009-05-21T11:08:00.002-05:00

Kettlebell Secrets Project

2009-05-20T08:27:00.003-05:00

Do You Have the Sneaking Suspicion That Your Kettlebell Training is Missing Something?

My friend, fellow Senior RKC and evil genius Geoff Neupert has put together a series of audio interviews with the Master and Senior RKC instructors.

ALL of us.

And Pavel.

Discover What You're Missing at Kettlebell Secrets...

April 2009 RKC certification

2009-05-15T13:18:00.003-05:00

Check out THIS VIDEO from the April 2009 RKC certification.
Do you want to be a part of the Original and Number ONE Kettlebell certification?
Do you want to be a part of the kettlebell certification that ALL the others try to stack up to, but cannot?
RKC. Become elite.
I'll be there in San Diego in August, hope to see you there.

Kettlebell snatch: Stop tearing your hands: Part ONE

2009-05-07T22:00:00.000-05:00

Return of the Kettlebell

2009-05-05T09:18:00.002-05:00

Pavel's new DVD, Return of the Kettlebell, is finally out .

The focus of the DVD is on "Explosive Kettlebell Training for Explosive Muscle Gains" and it will be followed in a few weeks by a book of the same name. I already ordered mine.....

"Snatches tear up my hands"

2009-05-04T13:55:00.005-05:00

No.
The way YOU snatch tears up your hands.**

On the Dragon Door Strength Forum, it is a recurring subject: how do I protect my hands while I am snatching?

I have said this for years- the best way to protect your hands while snatching is with your technique.

To me, excessive use of hand protection compounds the problem. It reminds me of some of the escrima guys I have seen with full head-to-toe armor when they spar. It takes away the inherent respect for the stick if getting hit is no longer a hugely undesireable consequence.

No disrespect to the guys in the video, I am just saying this in NOT a real stick fight, and you will fight like you train.

If you need hand protection because you have torn something and don't want to miss training time, that is one thing, but if the only way you can snatch is with some apparatus you need better technique.

In the RKC, principle number one is "The emphasis should be on technique over routines, exercises and workloads. The latter are marginal until technique is perfect." Learn the correct way to snatch. Practice, practice, practice.

This week I will make a couple of video posts on troubleshooting Hardstyle snatch technique.

Stay tuned.....

**Thanks to Dan John for the original version of that quote, regarding squats.

Going to California

2009-05-02T12:28:00.004-05:00

I just found out a couple of days ago that I am going to be teaching at the San Diego RKC in August.

Several people from Nashville are going to make the trip out to join the ranks of the RKC.

Join us! Click the banner to sign up:

Dragon Door Kettlebell vs another brand Part 2, 40kg vs.....

2009-04-29T14:20:00.001-05:00

Dragon Door Kettlebell-40kg vs..... from Dave Whitley on Vimeo.

Don't try this at home.....

Why do I reccomend Dragon Door Kettlebells?

2009-04-28T15:22:00.003-05:00

It's just a hunk of iron right?

All kettlebells are NOT created equal....

Why Dragon Door Kettlebells are superior from Dave Whitley on Vimeo.

Getcha some Dragon Door Kettlebells!

July 4th Kettlebell extravaganza

2009-04-23T13:43:00.001-05:00

For the very first time, the Dane of Pain, Kenneth Jay, MRKC and myself will be doing a

H-U-G-E two-day kettlebell workshop in Atlanta, GA on July 4th and 5th, hosted by Condition Gym.

Details are here:Strength and Conditioning Workshop with Kenneth Jay and David Whitley July 4-5

Don't miss this one if you -
Have MVO2 questions
want to press a heavier kettlebell
want to increase you SSST score
want to maximize your Full Body Power
want to learn to bend steel and tear cards

Training update

2009-04-22T14:47:00.002-05:00

40kg Pushpress 12 sets of 5/5 in 15:00. These felt very strong. some were strict presses, but most were push presses.

5:00 rest

10:00 of grip work w/ 20lb pinch lever curls & 115lb Rolling thunder DL didn't keep a rep count.

1x28kg squat & swing, 10:00 5x5 of each. Focus on perfecting the alignment and firing everything correctly. Knees are feeling pretty good.

Biggest loser-Jillian's kettlebell technique FAIL.

2009-04-15T16:12:00.004-05:00

I got a BARRAGE of emails along with all my local folks last week when Jillian broke out a 10lb kettlebell on the Biggest loser. I must admit, I have never watched the show, but I did find this clip and see what all the fuss is about.

Jillian has no idea how to use kettlebells. Now, she may be great at other stuff, but she ain't got it when it comes to kettlebells.

This is just one of the many clips of its kind from personal trainers who mistakenly assume that they can use the tool.

Like my buddy Josh Hillis, RKCII said: My issue then is making this mistake on national TV in front of an audience of millions who think you are showing correct form.

In fact, I like what Josh had to say SO much, I'm just gonna restate it here:

I will Teach You To Do The Kettlebell Swing Correctly

Celebrity/TV trainers of the world: I know you are trying... You just need to get some instruction on how to do it. I just want to you to demonstrate correct form.

I recommend all celebrity trainers get five sessions with an RKC Certified Instructor.

I'm going to make an offer to any trainer who is on TV: If you fly out to Nashville, I'll teach you how. For free. If your producer wants you do a kettlebell segment I'll be your technical advisor.

Please: Allow your audience to see kettlebell movements performed with correct (safe and effective) form.

What Not To Do

I'm going to ask that all trainers, not just celebrity trainers, but ALL trainers not teach kettlebell movements if they don't know to do them correctly.

I'll put it as gently as possible: DO NOT TEACH ANYTHING YOU DON'T KNOW HOW TO TEACH.

The reality is, knowing how to do a kettlebell swing correctly is only the first step. There is a HUGE gap between knowing how to DO something, and knowing how to TEACH something.

It doesn't matter if you are a celebrity trainer - if you haven't gotten some instruction from an RKC Certified Instructor, you don't know how to do a kettlebell swing. And if you aren't RKC Certified, you don't know how to teach it.

I agree with Jillian about a few things: Kettlebells are a superior way to burn fat, lose weight, get strong and to have more fun working out.

So I am with Josh: Hopefully celebrity trainers will get some more information about how to do kettlebell swings correctly, and then the next time you see kettlebells on The Biggest Loser, or Fit TV or some other show, then millions of people will see how to do kettlebell swings with powerful, safe, effective form.

I'm hoping they all take us up on the offer. Or if not Josh or me, then another RKC.
Seeing kettlebells on TV at all is an HUGE step forward for the fitness of America.
Seeing them done correctly would be the next level.

My RKC student in the Boston Marathon

2009-04-08T21:23:00.003-05:00

Perhaps you remember this lovely young lady:

Her name is Kelly Cassidy and she was on Team Whitley at RKC Oct. 2008. She did an awesome job and made me very proud.

Since then Kelly has decided to give the Boston marathon a shot and has been training hard and raising money for Brigham and Women's Hospital. HERE is where you can go to help Kelly!

Montgomery AL-Kettlebell Basics and Beyond – Russian Kettlebell Workshop

2009-04-06T15:19:00.002-05:00

Date: 4/18/09
Time: 11:00AM – 3:00PM
Place: Old School CrossFit
230-A Mendel Parkway East
Montgomery, AL 36117
334-398-1323
mark@alabamacrossfit.com (www.oldschoolcrossfit.com)
Featuring: David Whitley, Sr. RKC The Iron Tamer
Cost: $200.00; due by 4/11/09
You will learn:
-To develop and use full body tension for increased strength
-All aspects/varieties of the kettlebell swing and mistakes you must avoid
-The steps in completing the Turkish Get Up in a safe and effective manner
- The Clean, taming the arc, hand and body position for an effective press
-One arm press & full body tension; the press is only as good as the clean
-How to handle two bells in performing the clean and the press
-How to snatch without banging your forearm.
Be prepared to workout; physically and mentally.

Phonebook Fun in Philadelphia

2009-04-04T14:34:00.000-05:00

Turkish Getup the RKC way.

2009-03-30T21:40:00.007-05:00

Mark Snow and I shot a quick TGU tutorial a few months ago.

Effective, safe, powerful. Learn from the source: The RKC.

Viking Warrior Conditioning

2009-03-22T19:53:00.003-05:00

What is Viking Warrior Conditioning?

Kenneth Jay, MRKC developed the now-legendary Kettlebell Snatch VO2 max protocol to develop superior stamina in the Olypic athletes of Team Denmark.

Kenneth's new book is the complete theory and battleplan for forging that heart of elastic steel—written by the Dane of Pain himself. Click the link above to get your copy and forever change your concept of "cardio training".

Photos from March 14th 2009 Kettlebell Workshop in Nashville

2009-03-20T14:15:00.005-05:00

Group shot

Swings

More swings

Getup!

There are a LOT more shots on my Facebook page.

All photos courtesy Mandy Whitley Photography. To view ALL the workshop photos on Mandy’s site:

1. Go to http://www.mandywhitleyphotography.com/

2. Click on “client proofing”

3. Enter the password: 031409

Iron Tamer Scrolling Steel

2009-03-18T15:06:00.000-05:00

Finishing off a scroll with a 4 foot by 1/2 inch piece of steel.

The Machine and the Iron Tamer

2009-03-16T11:15:00.002-05:00

Fellow strongman and student of Dennis Rogers, Mike "the Machine" Bruce visited me in Nashville to see what my kettlebell workshops are all about. Here we do the half time show, demonstrating beyond doubt that the Machine has the Strongest NECK in the world as I fold a 4-foot long, 5/8-inch thick steel bar across his throat.

3-14-09 Kettlebell Workshop

2009-03-13T12:44:00.001-05:00

For tomorrow's kettlebell workshop we are meeting at Next Level instead of the park, if you are coming please call or email me to confirm that you recieved this message.

Bent Press Article

2009-03-11T12:13:00.003-05:00

Grandmaster Strongman Dennis Rogers has completely redone his website and it now includes the first of several articles from me. Check it out HERE.

For more instruction on the Bent Press pick up a copy of the Full Body Power DVD.

Ironman Japan

2009-03-05T15:30:00.002-06:00

And the winner is.....

2009-03-02T15:04:00.002-06:00

Thanks for the FLOOD of emails about Mike the Machine's favorite color. If you said PINK you are correct.
The winner of the Full Body Power: Kettlebell Beyond the Basics DVD was Patrick Coffey. Congrats for moving so fast!

Check out the REVIEW that Laree Draper wrote of the DVD over at Dave Draper's website.

I appreciate such a great review and am so happy I decided to have a sale.

So for the next 2 days you can get your very own copy of the DVD for a 20% discount at the FULL BODY POWER WEBSITE. The special ends at midnight Wed. March 4th.

Nashville Kettlebell Workshop special guest

2009-02-26T16:04:00.002-06:00

Mike "The Machine" Bruce is going to join us at the March 14th Kettlebell Workshop in NAshville. There are only 2 spots left, you better SIGN UP NOW!

Kettlebell in the Nashville News

2009-02-19T13:45:00.000-06:00

This is a segment from a couple of years ago where we were featured on the Fox Morning Show. Nashville traffic dude Dave Park recieves some tough love.

Another workshop is coming up in Nashville next month. Click HERE for the details.

President’s Day: Could Obama do this?

2009-02-16T15:50:00.002-06:00

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, I find it interesting that he is reported to be very dedicated to his daily workout routine. In addition to playing basketball, he is reputed to and puts get a 45-60 minute workout day in and day out.

I have known for a while that kettlebells travel on Air Force One. Hopefully that hasn't changed. One of the cornerstone workouts outlined in Enter the Kettlebell is the Secret Service Snatch test. The rules and execution are simple: Ten minutes, as many snatches as possible. You can put the kettlebell down or switch hands as often as you like.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. I am going to lend my expertise in this regard to cut Obama’s workout time WAY down ( if only I could do that to defecit spending....) . I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

I am going to simplify the process for Obama by designing workouts that involve nothing more than a 24kg kettlebell and can be done on Air Force One or in the comfort of the Oval Office.If Obama has only ten minutes to workout:Do the Secret Service Snatch test. Try to get at least 200 reps.

If Obama has 20 minutes to workout:
Program Minimum, also outlined in Enter the Kettlebell

Turkish Getups- Aternating hands each rep, perform as many reps a possible in eight minutes. Rest a couple of minutes then do swings at a pace of :30 work and :30 rest for 10 rounds.

I hope the President will appreciate this quick and brutal fitness plan that works with, not against, his schedule. And if the President can find time to get in a workout, there is no excuse for you not to do the same.

Rock on!

Strength Books

2009-02-13T05:22:00.004-06:00

Over on Zach Even-Esh's member site Undergound Strength Coach there is a discussion going about "What are you favorite strength-related books?"

Here are a few of mine, with some commentary:

Beyond BodyBuilding, Power to the People, Enter the Kettlebell-

All by Pavel and available from Dragondoor. To put it simply, if not for Pavel, I wouldn't be writing this blog or doing what I do right now. It is tough to narrow it down, but these are my favorite three strength books he has written to date.

The Mighty Atom: the spiritual Journey of Joseph Greenstein-Ed Speilman

An amazing story of a man who did things that are beyond strong, venturing into impossible. Hard to find, I got my copy from Dennis Rogers.

The Purposeful Primitive - Marty Gallagher

One of the best books I have ever read from a a man who has been deep in the trenches for a LONG time.

Destroying the Dogma: Real world Fatloss-Alwyn Cosgrove

A fitness professional's guide to developing and implementing effective fat loss programming from one of the most trusted guys in the business.

Rock, Iron, Steel-Steve Justa
Gripmaster's Manual-John Brookfield

Both available from Iron Mind. Outside the box stuff from two very strong men.

Keys to Progress-John McCallum

Also from Iron Mind. Enteraining, informative look at the way it was done in the days before drugs.

Workshops and today's training

2009-02-10T18:07:00.002-06:00

Workshop announcements:
March 14th, 2009-
Nashville TN
Kettlebell Basics
Click Here To Register

April 18th, 2009-
Montgomery AL
Kettlebell Basics and Beyond
Click HERE for Details
Or contact
Mark Lehmkuhl RKC
(334) 398-1323
mark@alabamacrossfit.com

RKC Level Two Instructor Course
June 26-28 2009
Click HERE for Details

Derby Vermont on 7-18-09 contact Ben Warstler-benwarstler@hotmail.com

Today's training:

a lot of pressing and pushpressing

32kg singles in the BUP 10 r, 8 l (2 reps on the L lost control)
40kg x 1r/1 hold on l
48kg BU holds 2x per side about 7 seconds

40kg MP 2x5/5
44kg MP(40+4kgKB in one hand) 2 x3/3, 2x 2/2
48kg press 3x1/1
52kg pushpress 3x1/1
48kg snatch ladder 2x1,2,3,4 on the minute, 1:00 rest between ladders
32kg snatch 1x10/10 rest 1:00
2x7/7 :15 rest between.

40kg Bottoms Up Press

2009-02-07T10:42:00.002-06:00

Been chasing this one a while......

Vacation fun

2009-02-03T22:19:00.000-06:00

VACATION!!

2009-01-30T04:40:00.001-06:00

We are headed off on a short cruise to the Bahamas this weekend! Have an awesome weekend!

Today's GBA workout

2009-01-29T12:54:00.000-06:00

28kg BUP x15 singles per arm.

2 singles of 40kg BUP. First time I have gotten 2 in the same day.

40kg snatch:

8 sets of 4/4

12 sets of 3/3 beginning at the top of each minute.

That is 136 reps total, up from 120 on Monday. Toasty.

GPP? No, GBA!

2009-01-27T12:05:00.002-06:00

My Strength focus right now is on getting a Bottom Up press with the 48kg kettlebell. and I decided to do a variation on the Steve Justa singles routine that Pavel talks about in Beyond Bodybuilding.

I am determined the correct weight by taking my of 1 rep max (40kg) and using 70% (28kg). The justa program has you doing singles at 70%, starting with 3 singles and adding a couple of singles worth of volume each day of the week. Next week add weight and repeat.

The problem here is that I don't have 7 days a week to dedicate to this. So I decided on a 5 day cycle of singles. Also I am not going to walk straight up the ladder with the reps, I am fluctuating them. The range is from 9-15 singles per workout.

Today I was talking to Geoff Neupert about training and the stuff each of us are doing currently. In addition to the singles stuff, I am doing snatches for explosiveness and conditioning. Multpiple sets with a farily heavy weight. Yesterday I did 20 sets of 3/3 on the top of each minute with 40kg. The plan is to do a lot of snatching while waving the volume and load.

Add in the TGU, steel bending, card tearing and other feats of strength I am practicing and you have what Geoff and I decided is an excellent routine for General Bad-Assedness (GBA), which is like General Physical Preparedness (GPP), except better.

You can have GPP and not have GBA. If you have GBA, by definition you are prepared, so you have GPP.

Check this out

2009-01-20T14:37:00.000-06:00

New Logo!

Photos from Brett Jones, MRKC Atlanta workshop.

2009-01-19T15:31:00.007-06:00

Here are a few pics from Brett's trip down south to Delaine Ross' Condition Gym:

Little Miss Hardstyle Sara Cheatham, Sr. RKC showing how the pullup is done. Dig the scarf!

Brett Jones, MRKC gets his windmill on.

Group love. Photos by Mandy Whitley Photography.

Thoughts on the Warrior Diet and my own shortcomings

2009-01-16T20:54:00.002-06:00

I posted a youtube clip in August to keep myself accountable to 100 days on the Warrior Diet. Things went well for several weeks then I went off track a bit. The problem wasn't the schedule, which I really like, it was my tendency to make lousy food choices, especially when I am dealing with problems. Yes kids, the Iron Tamer is an emotional eater.

What sorts of problems? Well, the fact that I was told I shouldn't swing or snatch during my meniscus rehab affected me in 2 ways. 1st and most obviously, those drills are my big calorie-burners. Not being able to do them OR having a suitable replacement took a toll on my activity level.

More than that though, I was pained by having these activities denied me for my own good. That slight depression, combined with seeking comfort in food and the abundance of holiday junk fare is not a good combo.

I put my focus on tearing cards (which improved tremendously) and working toward a 40kg Bottom Up Press. My error here was excessive volume in the BUP. For some reason, I cannot handle the same volume in BUP as I can in standard KB C&P. ( A valuable lesson in retrospect) My suspicion is that it has something to do with the massive amount of nervous system activity in the hands. Neither of these activities is a huge calorie burner and falling short on my BUP quest just added to the sadness.

Fortunately, my video plan worked, even when I didn't feel like I wanted it to. I continue to recieved emails asking about the WD, why no update, etc. This post is the answer. Simply, I slacked off. More accurately, I CHOSE to slack off.

All is better now, and since the beginning of 2009 I have been steadily dialing in the WD. Physically, I am stronger now than ever. I am snatching and pressing the 48kg with more authority than ever. My 40kg Bottom Up Press came quicker thant I thought, once I dialed in the correct volume. On a whim I deadlifted 500lbs this week, despite the fact that I haven't practiced the deadlift in over a year and that is 25lbs short of my absolute best ever. And I feel lighter, mostly because I am.

I feel good. Very good. Thanks to everyone who has emailed me and asked. I vow more regular updates this time. I am ready to rock.

3 KettleBell Body Shapes?

2009-01-14T15:43:00.003-06:00

You are going to get a laugh out of this. I usually ignore blatant stupidity unless asked directly. Well, I was asked directly. Once in a while something comes along that is so utterly ridiculous that it leaves me at a loss for words. This ain’t one of those times.

I received several emails about this. Apparently Ryan Shanahan of KettleWorx “The Global Leader in Kettlebell Fitness” (which is trademarked BTW) has seen fit to write an article about the “The 3 KettleBell Body Shapes” and to cite the Iron Tamer as an example of the “Hardstyle Body”. Now I am fine with that, except that he uses it as an insult to me and the Hardstyle system to sell his laughable “Kettleworx” product.

Any time you read a so-called ‘expert” saying things like “Your Body Shapes the Way You Move It “ and “Different kettlebell training methods result in different body shapes”, it is a sure sign they haven’t got a clue about human physiology and are trying to rip you off with bogus exercise methodology.

He goes on to say: “As you can see the Russian or Hard Style of Lifting Kettlebells definitely makes the body stronger, more powerful, and bulky.”

Right……..so Sara Cheatham Sr. RKC, Mark Cheng RKCTL, our Chief Instructor Pavel, and myself should all have the same body type, since we all train Hardstyle. It is also interesting to note that I am about 50lbs smaller and MUCH stronger than I was before learning and practicing the Hardstyle principle. I repeat: I am smaller and stronger than before I began using this system that Ryan claims will cause “bulking”.

Here is some science for you Ryan: Your “Body Shape” is determined by your GENETICS and how you FEED it, along with how you train.

He demonstrates his complete and utter lack of knowledge of Hardstyle with this one sentence: “This (hardstyle) system is also restricted to only a few basic movements – Clean & Press, Snatch, Swings, Get Up and Pistols done while using Heavy Kettlebells for Low Reps.”

Hmmmmmm……on my Full Body Power DVD I teach at least 25 different variations of various exercises. In the showreel video he put in the article I do KB juggling, bent press, Sots press & more. My score in the best-ever Secret Service Snatch Test is 260 reps in 10:00 and I can get 220 24kg snatches in 10:00 anytime I want. That is hardly a heavy weight for me, nor are those low reps. And I am Hardstyle.

How about this gem: “KettleBell Conditioning combines a complete cardio, core and resistance workout in each training session for whole body fitness.”

The implication here is that Hardstyle does somehow does not give a total training effect or provide conditioning. Tell me again what your Secret Service Snatch score is Ryan?

He uses video to show both male and female Kettlebell Fitness Body types. The male body example is a former member of the RKC who had that build before he ever touched a kettlebell. The females are fitness model types who I am fairly certain also looked that way before touching kettlebells.

The truth is in the results. Hardstyle is about strength. It is about conditioning. It is about resilience and mobility. It is about performance. It is not just about “…a body shape with toned and defined muscles that look great on the beach” although it can certainly produce that.

Ryan, feel free to go ahead and market your ridiculous method of using kettlebells, but please do three things:

Get your facts straight about the Hardstyle principles before you denounce it.
Know that you can only rip people off for so long before they figure out the truth.
Leave me out of it.

Kettlebell Side Press vs. Bent press

2009-01-12T15:08:00.000-06:00

And here we go

2009-01-05T15:35:00.003-06:00

It was fun while it lasted, but the holiday season is OVER and it is time to get started on a brand new year. This time of year EVERYONE is on fire with the fever of setting new goals. Statisically that will last about three weeks, then the masses settle back into the deadly "comfort zone".

Why? Failure to achieve a goal happens most often because we give up what we really want for what we THINK we want right now. Consistency over time produces results. It is really that simple……………… and that difficult. Set your goal, develop your plan and get to work consistently implementing the plan.

I'll use myself as an example. I want to be stronger. Great, but that's pretty broad. I'll use a specific strength-related goal of mine---Bottoms-Up Pressing a 40kg kettlebell--- to illustrate the following points.

1. Commit your goals to paper-Writing them down by hand is the first time you take action and the goal stops being just an idea. I have done this.

2. Review your goals daily. It does no good to write them down and forget about them Keep your list of goals accessible, so that you can review it several times each day. Frequent reminders will help to keep you on track. I'm on it.

3. Be specific. Set exactly the goal you want to achieve and the time frame for it. Here is what I wrote down: "I am bottom-up pressing my 40kg kettlebell by Feb. 28th 2009." Notice the deadline and the way it is framed in present tense. Doing this with your goals will program your mind to believe it has already happened. How can you fail at something that has already happened?

4. Be realistic. Begin by setting small, attainable goals that will propel you into future success. If I was BU pressing a 16kg today, 40kg in a few weeks would not be realistic.

5. Focus on the short-term goals and the short-term changes in behavior. Doing this will cause you to automatically reach your long-term goals. My daily and weekly plan has goals related to specific pressing and grip related things. Added up they get me to the 40kg destination.

6. As you achieve your goals, make updates to your list to continually challenge yourself. After I get the 40kg, the next step will be something a little more challenging. I am not sure yet whatthat will be. Maybe 48kg BU press. Maybe something altogether different.

What do you have planned?

2008-12-31T19:25:00.001-06:00

Happy New Year!

Resolve: The Missing Ingredient.

2008-12-29T13:31:00.004-06:00

Resolution-the mental state or quality of being resolved or resolute; firmness of purpose.

What is your resolution? If you are like most people "Lose weight" or "Get in shape" are on the list. It seems that every year around the end of December, people start making resolutions and by early February those resolutions are distant memories. By June most people are farther away from where they want to be than ever. Sound familiar?

What is the problem? Why does this happen? What is missing? The desire is certainly there, but unfortunately, that is not what it takes. You can have a very strong desire for great health and a small belly but if you are eating doughnuts all day and the only exercise you get is walking to the kitchen during commercials, it ain't gonna happen.

The Missing Ingredient
Notice the last 3 words of the definition above: Firmness of Purpose. There is no definite purpose in the list above. "Losing weight" and "Getting in shape" are not goals-they are ideas.
A firm purpose changes "I am trying to lose weight" to "I will weigh 120 lbs by April 15th by eating wholesome foods and exercising 3 times per week." Having a purpose changes "I'd like to get in shape" to "I will implement a structured exercise program that includes resistance training, endurance training and mobility training at least 3 days per week for the next three months". See the difference?

What is the single most important part of the process? The overwhelming desire to achieve a specific goal. I tell my clients that if they really want to get amazing results then they must be prepared to do whatever I ask to get them. Getting the results is not that complicated. It is the overwhelming desire that counts. The firmness of purpose.

Most people think -- "Well - one cookie won't hurt me will it?" I encourage my clients to think, "Will this help me or not? Is this a step toward my goal or not?" When fitting into that dress for your 25-year reunion becomes more important than the cookie, you are on your way. Once you understand this and really start to internalize it you become unstoppable.

So what are you going to do? Float through 2009 with the vague notion of better health and fitness while you waist gets bigger and your life expectancy shrinks? Or will you take control of your life and transform your desire into results? I challenge you to aim at a target and keep at it until you get there.

May 2009 be your best year yet!
Dave
PS-My favorite program for achieving (not just setting) goals is Dax Moy's Magic 100.

Merry Christmas

2008-12-23T15:07:00.001-06:00

I want to wish a Merry Christmas to everyone. See you next week!

Engaging the Lats for Pressing

2008-12-17T16:21:00.000-06:00

Simple and useful way to discover your lats......

Formula for Success: Knee update

2008-12-13T12:01:00.004-06:00

Even though I haven’t said much about it online, I have still been getting emails from people ascing about my knee. Thank you for the concern.

In mid- November I had my yearly physical and the MD asked if there was anything I wanted him to look at. I told him I had some stiffness in my right knee that had been there for several months. The short version of the story is that he sent me to an ortho doc and the diagnosis was torn meniscus, the treatment was physical therapy.

Interestingly, I wound up being a patient of Mark Snow, an athletic trainer who is in my AM Nashville Kettlebell Bootcamp class with his wife Nikki. In addition to our work with kettlebells, Mark also has trained with Gray Cook and the Functional Movement Screen. Short version again- Mark “gets it” regarding what I do and how we train.

We focused on improving knee extension and correcting the firing pattern of my glute and leg on the right side. Mark watched me do a set of snatches that mimics the RKC snatch test and spotted some imbalances in my movement pattern and recommended that I avoid snatches or swings until we correct the problem.

You know the old Cinderella song “You Don’t Know What You’ve Got Until It’s Gone”? (Yeah, I went there. 1988 rocked!) Tell a guy like me that he is prohibited from snatching? I literally felt the physical pain of disappointment and denial.

I had my follow-up appointment with the ortho doc to see what kind of progress I have made. In a little over 3 weeks of physical therapy my extension went from a being about 7 degrees short of full extension to completely straight. (the left knee naturally hyper extends about 5 degrees, so they still aren’t exactly even) I have no pain in flexion squatting) until I get REALLY deep. The doc was “surprised” at how rapidly I have improved. I was surprised at the quickness of improvement, but not at the improvement itself.

Here’s how it all it all fits together: Action A plus action B yields result C. The process is the same, regardless of the desired outcome. Consistent action that moves you in the direction of the goal results in success. It is a mathematical certainty.

Mark gave me specific things to do at home to improve extension and the firing pattern. And I did them. That is all there is to it.

Say you want to press a heavier kettlebell: Go to the Right of Passage program in Enter the Kettlebell. And DO it.

Formula for success: Intelligent plan + Consistent action = Desired result.

Guest Post By Jayson Hunter, Registered Dietitian

2008-12-11T08:39:00.002-06:00

Rotate "Carbs" for Rapid Fat Loss
By Jayson Hunter, Registered Dietitian

Millions of people have tried both "low-carb" and "no-carb" approaches in an attempt to lose weight quickly. But few have tried a much safer and healthier approach known as Carb Rotation. It is a much more effective and realistic method of rapid fat loss.

There are two general approaches to Carb Rotating. The first approach is to follow a "no, no, no, high carb" program. This means you would eat no carbohydrates at all for the first three days and then eat a "high" amount of carbohydrates on for the fourth day. The fifth day you are back to eating "no carbs" again.

This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.

Additionally, when people deprive themselves completely of "carbs" for three days they have a tendency to:1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation.2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.

The much more common sense approach is to follow a "high, low, no carb" program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success.

Rotating your "carbs" in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a "high, low, no" approach because every fourth day you repeat the cycle and you aren't depriving yourself of "carbs" for three days straight. And again: potentially triggering the elevation of lipoprotein lipase.We tend to eat too many "carbs", we eat improper "carbs" and we don't eat enough protein in our diet. But by following the guidelines laid out in a "high, low, no carb" program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss.

Rotating Carbs allows you to control and manipulate your blood sugars and insulin response so you are allowing your body to burn more calories for energy instead of storing "carbs" as fat. This means you are shedding fat and increasing your metabolism. Two very good things!

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. You can take advantage of his holiday special by visiting his site Carb Rotation Diet.

More tearing cards-this time in Handcuffs

2008-12-08T13:28:00.005-06:00

Handcuffed, in front and behind the back. Big thanks to Dennis Rogers for teaching me the feat and Adam Glass for helping me with it.

Practice, patience, repetition.

2008-12-06T10:27:00.003-06:00

I was having a discussion with a client yesterday about snatching, ripped calluses, etc.
I told him that I haven't torn my hands up in years (I literally do not remember the last time) from snatching.

The explanation: by doing literally tens of thousands of kettlebell snatches, I arrived at point of unconscious competence. I can do it absolutely correctly, every single rep, without thinking about it. If you have to think about it, you still haven't completely absorbed it, made it a [I]part[I] of you.

The beginning point: you first try to figure out what to do, then try to perform it.

The ending point: you have done it so much that to explain it requires that you stop and figure it out.

Paraphrasing Bruce Lee-After a while, you don't snatch, it snatches all by itself.

Tearing Cards

2008-12-03T14:25:00.002-06:00

Wanna learn to do this? Go to Dennis Rogers' site!

Bent Pressing

2008-11-26T00:01:00.002-06:00

I've sent out a couple of newsletters discussing the Bent Press this week. Since the technique can be kinda tricky, I decided to shoot a short video to hit a couple of the high points for you.

The bent press is covered in detail on my Full Body Power . I'll be running a a special sale on the DVD during Thanksgiving and the day after (Black Friday) watch for it!

Acai Berry scam?

2008-11-25T16:32:00.001-06:00

Seems like everywhere you look on the Internet these days there's another company promoting the nutritious Acai Berry as a weight loss miracle. I have had several people ask my opinion on the subject. First, I KNOW you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic. If you've been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise, recovery and proper nutrition. Notice "magic pills" ain't one of them.

Second, any fitness expert with any sense will tell you that any diet that promotes you eat any one food all day long ( like cookies) and then eat a "sensible dinner" is stupid. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens.

In it's defense, the Acai Berry can be useful because it contains EXTREMELY powerful antioxidants and it is getting a lot of good press for that very reason. Antioxidants are extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently been brought to my attention. Did you know that the coffee berry (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years.

What's really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. ( ORAC stands for Oxygen Radical Absorbance Capacity)

The best part is their having a Thanksgiving Week sale to celebrate the launch of Prograde Longevity. From now until Friday you can get 11% off Longevity or any of their other exclusive products they offer.You can check out Prograde Longevity for yourself here.

Just be sure to enter this coupon code in when you checkout: (yes, it's all lower case)

The code is "thanks"

Oh, and just so you know, you can't find Prograde products in stores anywhere. They're so exclusive they only let fitness experts work with their company to help them get the word out.BTW Prograde's 11% off Thanksgiving Week Sale ends this Friday at Midnight EST, so be sure to get over to the Prograde Store before then to stock up now.

Kettlebells, Functional Movement Screen, Goals and my knee

2008-11-25T07:00:00.000-06:00

Well, I am getting an insert for my shoe and doing a little PT for my knee. Mark Snow, who is in my morning class is going to be helping me out. Mark is a fan of kettlebells and the Functional Movement Screen, so I just might learn something in the process.

Thanksgiving goals: I got my 16kg pullup and double vertical phonebook tear, so I feel pretty good about that. However, I didn't make my 40kg Bottom up press and doubt I'll get it in the next two days. I burned the candle at both ends for that one and did a little too much. I did learn lesson on that one and gain experience. The neurological demand of the bottom up press doesn't mesh well with a high volume approach for me.

Meniscus?

2008-11-24T12:53:00.003-06:00

I had my annual checkup last week and told the Doc about the recurring stiffness in my knee. She diagnosed it as a meniscus issue, which is nothing new. My chiro and Gray Cook both told me the same thing. She referred me to a Vanderbilt sports doc, and she reccomended physical therapy. My first appointment is this afternoon. We'll see what happens.

It's my birthday

2008-11-23T09:11:00.005-06:00

Thanks to everyone for all the emails, calls, forum posts, etc. wishing me a Happy Birthday. It means a lot to me. I will do my best to continue to improve as an RKC instructor and to push the limits of my own ability.

In an interview on DVD with Dennis Rogers, Slim the Hammer Man said something to the effect of how he" didn't reach peak until after 40. Between the ages of 40 and fifty, I was dangerous."

Another year and I get to be dangerous ;)

So until I get to be dangerous ( I am only 39 this year) I decided to rip this liscence plate into 39 pieces. I dropped a couple thru the cracks in the floor of the Shed of Strength, I actually made a few more than 39, but who's counting?

Bent Press Photo

2008-11-21T19:40:00.000-06:00

www.mandywhitleyphotography.com

Limitations?

2008-11-20T14:41:00.004-06:00

I have heard before a quote that is something like "The difference between who you are now and who you'll be in 5 years is the people you meet and the books you read."

What am I reading?
On the plane to Tampa I re-read one of my favorite books: The Spiritual Journey of Joseph L. Greenstein-The Mighty Atom. I have only had it a few months and have read it 5 times now. It is hard to get ahold of, I got mine from Grandmaster Strongman Dennis Rogers. He only had 12 copies. They were autographed by the author Ed Speilman. I got 2 and gave one as a gift.

As a professional strongman in Vaudeville before the Great Depression, the Atom would routinely pull cars with his hair, bite thru chains and nails and bend steel as a part of his act. There are several quotes of worth in the book, but one that always jumps out at me from the Atom is "Imagine a new kind of man....A man without learned limits...." He harnessed the mental and physical potential the he had inside him.

What company am I keeping?
While in Tampa, I was surrounded by some of the sharpest minds in the fitness business for our Mastermind meeting. Jayson Hunter, Jim Labadie, Nick Berry, Pat Rigsby, Jason C Brown and Pamela MacElree and several others.

One of the participants was my friend Brian Grasso, head of the International Youth Conditioning Association. Brian has removed many of his own learned limits in both his personal and professional life. I am looking forward to working with him in June 2009 at the RKC Level Two certification. He has learned to create a vision and then make it into a reality. And he was just one of the 17 people I spent the past 2 days with.

All of them are already successful.

All of them are looking to learn more and improve what they do.

All of them understand that the only limitation is the one you allow yourself to believe.

What are you reading? What company do you keep?

Enthusiasm meets overtraining

2008-11-18T08:00:00.000-06:00

Written on Monday, Nov. 17th, before getting on yet another airplane.

I am tired. Not just the kind of tired where you stayed up too late, but the kind of tired where you are travelling all over the place, not getting enough good food or rest and continuing to push yourself to meet goals that you set.

I set the goals to do a few things by Thanksgiving. (Remember that? Are you on track? Are you there yet?) I hit the first one several weeks back when I did a double vertical phonebook tear.

Monday, before I left for Tampa I hit another: the 16kg pullup.

The final one is a bottoms up press with a 40kg, a goal I set back at the RKC Certification in October. I got really close a couple of weeks ago (before Tokyo) then started sliding backwards.

My mistake: I did not figure the toll that so much travel and such an erratic schedule would take on me, mentally and on my nervous system. My enthusiasm over-rode my knowledge of training and myself. I had an interesting conversation with Master RKC Brett Jones about how we seem to mpourselves from our own advice much of time.

I am forcing myself to mostly take a break from training for the next couple of days while I go to Tampa. I will give the 40kg another shot or two over the next week and we'll see what happens.

More Travel....

2008-11-17T09:03:00.003-06:00

I headed to Alabama last Friday night, stopped over in Huntsville for the night with some friends and then made my way to Montgomery early in the morning to teach my last workshop of 2008. Mark adn Gwen Lehmkuhl, both RKC, have a Crossfit facility there and we spent 4 hours or so outside drilling the basic drills we teach at the RKC Certification.

The group from Montgomery AL.

After the workshop, grabbed a little Bar-B-Que w/Mark & Gwen and hit the road home.

This afternoon I head to Tampa for a 2 day meeting with my business mentors Pat Rigsby, Nick Berry and Jim Labadie and a mastermind group that includes the Undergound Strength Coach Zach Even-Esh and Jason and Pam from Kettlebell Athletics. I come back late Wednesday night in time to prepare for my birthday weekend.

The common them (besides me running all over the place) is that I am surrounding myself with people who want to learn, grow and improve themselves. Yes, I teach kettlebells, but the real focus of my profession is self improvement. Sometimes the tool to accomplish that is a kettlebell. Sometimes it is a blog ;).

More Warrior diet

2008-11-13T07:00:00.001-06:00

My 100 day experiment with the Warrior Diet which began with reading Marty Gallagher's book the Puposeful Primitive is in its' last weeks and I am very pleased with it. Here is a list of pros and cons from my little experiment in self nutrition:

Pros-
1. Compliance. This may be the easiest plan I have ever encountered in terms of schedule and food selsection. Undereat all day, overeat at the big meal and stick to mostly natural food sources. Of course there is more to it than that, but that is the essence.

2. Schedule. I really love not having to stop and eat every 3 hours.

3. The BIG meal. On frequent feeding schedules, I often never feel like I quite got enough to eat at any single feeding. Not so with the PM Throwdown on the WD.

4. Fat loss. No doubt about it, the WD works for both shedding fat and building strength. I am a full 15lbs lighter than when I began and am about to drop below 260lbs for the first time this decade.

5. Taste. When the PM Throwdown rolls around, a couple of interesting things happen: Food tastes better. It's like a sharpening of the sense of taste. This also makes me crave the good stuff, especially beef and fruit.

Cons-
1. Compliance. This is not a problem witht he Warrior Diet, this is a deficiency in my personality. As I stated above, the WD is the easist, simplest schedule of eating I have ever followed. My compliance problem with it is the same as with any other: Poor choices and lack of planning.

Example: I did not plan well when I went to Japan. The time difference, available food and change in schedule were tougher than I anticipated.

Example: My inner fat kid can will take control if I let him, and he like cookies and fries. I let that happen too much during this 100 day jaunt.

2. Explanation. I get strange looks when I explain the WD. I get a lot of "they say breakfast is the most important meal of the day" or "you shouldn't skip meals" if I don't have lunch. I tell them I do eat breakfast and lunch-at 8pm with supper.

Then there is "they say that you shouldn't eat after 6pm", etc. I have to ask exactly who "they" are and how they know. Still don't have an answer on that one.

However, my profession is Instructor, and I am getting more confident and skillful at explaining the WD, so I don't know that it is really a con so much as I just need to get better at it.

I plan to continue on the WD and am looking forward to seeing what happens as I get better at it.

Typical Warrior Diet day

2008-11-12T08:06:00.000-06:00

I have had a number of requests to outline the average day for me on the Warrior Diet, what I am eating and how I time it with training.

I have in no way mastered the WD, but this is a glimpse at where I am now, after being inspired to do the WD by Marty Gallagher's book Purposeful Primitive.

Depending on whether I have 6am class, I wake up between 5am and 8 am. I'll get some coffee in my belly and usually add little milk to that. I generally do my own training session somewhere between 10 am and noon. After training, I'll have a shot of protein powder, sometimes in milk, and an apple or a banana.

If I get hunger pangs during the day, a handful of almonds, walnuts or pecans and some water tends to shut them down.

The big meal comes at around 8pm. I have a couple of favorites.

1.Cow-
Spinach salad w/feta, raspberry vinaigrette, strawberries and walnuts.
Beef, I don't measure, but probably 16-20 oz of either steak or ground beef. My father in law is a farmer and I am currently making room in the freezer for a repeat of last Christmas-a side of beef. High quality stuff and super tasty.
If I am still hungry, yogurt mixed with protein powder and some peanut butter.

2.Egg-
I mix 6 whole O3 eggs and 4-6 whites in a skillet and scramble them with black pepper and sometimes chopped green pepper. I'll heat up a can of organic black beans and mix it all up in a bowl with some cheddar cheese and chili seasoning. I call it a chili omelet. I'll eat this with whatever fruit/vegetable suits my fancy.

I have found that it is vitally important for me to not overdo the under eating. It leads to me being too hungry come time for the big meal and I wind up eating cookies or fries. When I eat a little more during the day, just enough to kill the pangs, I don't have to fight with my inner fat kid when the big meal gets there.

My friend and colleague Sara Cheatham Sr. RKC gives her perspective on it here.

Adam Glass explains reverse bending

2008-11-11T04:51:00.002-06:00

This clip is 2 minutes of gold for anyone who wants wrist strength. Adam is as sudent of Grandmaster Strongman Dennis Rogers.

Extra session

2008-11-09T13:58:00.004-06:00

I am still feeling a little "out of whack", presumably from the jet lag. Went ot the shed to work on ....whatever I felt like.

60d nail bend, Slim style (double overhand at chest level)
BUP 40kg attempt-about half way up on several attempts.
BW pullup a double & 3 singles
blue nail, reverse grip
BUP 32kg-a couple of solid singles on the left (PR) and a few doubles on the right.
16kg pullup attempt. Eye level.
Blue nail, Slim style.
BUP 28kg- ladder 1/1,2/2,2/3....1/1,2/2,2/3- Lowering on the left is crapping out on the 3rd rep.
12kg pullup-1 single, a few that were eye/nose level
A few iso-pull on my duct taped phone book.
1 book tear
BW pullup x 3 singles

16kg VO2 max :15:15 x 10 sets of 9 reps. My conditioning is feeling a little down today.

Getting "The Call"

2008-11-07T10:46:00.002-06:00

It was one year ago today that my phone rang and after I answered I heard Pavel's familiar voice on the other end.

"So Dave, how are things going? How's your training?"

I don't remember exactly, but I recounted to him whatever I had been working on for the past few days.

After I finished, he said " There is something I want to ask you about..." and he proceeded to tell me about Brett and Andrea being promoted to the new Master RKC position.

Then he asked: "I was wondering if you would be interested in filling one of the Senior instructor positions?"

Of course I responded yes, and thank you. It was, and still is, a tremendous honor.

Especially when he told me that there were two other men on the list: Jeff O'Connor and Geoff Neupert. I have the utmost respect and admiration for both of them and am thankful for both their professional and person presnce in my life.

It has been an extremely wonderful year for me. I am certain the next year will follow in kind......

Hardstyle in Tokyo

2008-11-06T16:12:00.000-06:00

Arigato

2008-11-05T13:36:00.008-06:00

I have been home a couple of days, managed to get back onto a somewhat normal schedule and am working on getting the video clips together from Tokyo.

Here are the guys from Day One.
The plan for the day: The RKC Basic Six.
These guys were subject to a continous onslaught of swings , getups, cleans, presses, more swings, more getups, squats, snatches, more getups, more swings, snatch pulls, snatches, more getups, Jeff O'Connor's goblet squat ladder and more swings. Between sets I gave limited translated lecture and a few feats of strength to underscore the principles of tension, alignment and power generation.

They learned the meaning of the Hardstyle School of Strength. I gave them several tools for generating tension. At the top of every getup and squat they would shout "HARDSTYLE!" It was a thing of beauty.

All of them had been coached by Taikei Matsushita, RKC II and were versed on body alignment, hip drive, etc. I introduced them to the overspeed eccentric and the painful realization that a swing is not just a swing. They were very friendly and treated me extremely well, wanting photos with me and even asking for autographs.

Koba, on the bottom row, far right in the Iron Tamer baseball jersy proclaimed to me that he is "Number one fan of Iron Tamer mania" and asked me to sign his shirt.

The group from day two.
Day two was the material from my Full Body Power DVD. Review of swings and getups, then into the windmill, getup-windmill combos, Follow the Leader series, and the Burpee series.
The description from Koba's translated blog: "It was Demon's menu".

The last teaching segment was the bent press and 2 hands anyhow. After that, more swings.

Anjin, standing fourth from the left with an open mouth (shouting) in the picture above expressed to me in his best broken English "Today I learn spirit of kettlebell and heart of kettlebell from you. Thank you." I cannot possibly imagine a higher compliment.

To my new friends: Domo Arigato, HARDSTYLE!

Crossing the ocean

2008-11-02T15:50:00.002-06:00

In a few mnutes Taikei is picking me up to head to the airport, then home via a layover in Chicago. I have a bunch of cool footage of the workshop that I will post in the next few days. It has been an amazing experieince for which I am extremely grateful.

More to follow when I am back in Music City........

Live from Tokyo......

2008-11-01T06:36:00.002-05:00

Konichiwa! That's Japanese for "how ya'll doin'?"

I managed to find a computer in the business center at the hotel. Today's workshop was great, lots of sweat, lots of swings and lots of Hardstyle!

Tomorrow promises to be great as well. To eveyone who made it out today: Aragato! ( Japanese for " I 'ppreciate it")

Full report when I return to the states......

Heading to Japan

2008-10-29T15:16:00.003-05:00

In the morning I depart for Tokyo to meet up with Takei Matsushita, RKCII for my first-ever workshop in Japan. This is extra special for me because I am the first Senior RKC to make it to the Land of the Rising Sun to spread the message of our Hardstyle School of Strength. Konnichiwa!

Easy day

2008-10-27T15:25:00.002-05:00

Took it pretty easy training-wise today. I am not sure how the plane ride to Tokyo is gonna affect me, so I am treating this week like a taper.

I tore 5 phone books ( 3 were sharkbites), 2 decks of cards, bent 3- 60 penny spikes, 9 pullup singles and 20kg snatches for 2x20 per hand.

Typical

2008-10-24T11:03:00.003-05:00

October 24th 2008
A rainy Friday morning. 51 degrees. In the park after class.

A single 24kg kettlebell. . Soundtrack by Alice in Chains

"Scary's on the wall........Scary's on his way........"
53lbs of steel, worn and familiar, beginning to circle my waist in the slingshot. Nothing super strenuous, just a continuation of the Joint Mobility drills from earlier, loosening up, prepping the nervous system for the tension to come. Feeding into the uppercut drills and ending up with some swings. Didn't count the numbers or the time, an unusual practice these days, just going by feel.

"Field of pain is where I graze....."
Bottom up Clean and press singles. Surprisingly tough, on the left especially for the first few. I can feel the effects of the recent high volume grip work, fatigue, deep in my palms. The kind of fatigue that increases awareness, not saps strength. But this is not a heavy weight for me, and as my hands wake up, the reps get easier.

"I'm the man in the box........."
Getups, slow, controlled, adding the tight-rope press for triples in the high kneeling position. A drill I learned at CK-FMS, increasing trunk stability, improving weak links. Making the my chain of strength unbreakable.

"Ain't found a way to kill me yet....."
More bottom up pressing, this time in ladders. 1 &1. 2&2. 3&3. Left hand is tired, I reign the volume back a little, stopping at 3 reps instead of the intended 5. Right hand is solid. Working on the lat engagement. BUP is becoming my favorite total-body-tension move.

"Did she call my name? ........I think its gonna rain....."
More getups, done in moderate rhythm. Moving smoothly, feeling strength. Knee is doing better. I have avoided getups lately, because of my knee, but it feels very good today.

"I feel so alone, gonna end up a Big ole pile a them bones"

Snatches switching every ten reps. Quick and steady, a little below top speed. Total of 100 reps. Didn't count the time but I would guess it to be around 4 minutes. Steam is coming off me in the cool air. Breath is deep but not labored. Heart Rate monitor says 168.

"If.......I.........would...... could you?"
Walk around a bit, heart rate dropping back to normal. No PRs today. Not huge accomplishments. I didn't feel off and I didn't feel great. This was the kind of session that happens most often but gets the least mention. What is strength is made of? These are the sessions that answer that question.

It's still raining, it's still cold. I am heading home.

Warrior Diet Questions

2008-10-23T21:00:00.007-05:00

I had a few questions that needed answerin' regarding the Warrior Diet. Since reading Marty Gallagher's opus, The Purposeful Primitive and beginning the WD, I have arrived at the following answers, based on my own limited experience.

1."Will the WD affect performance adversely?"
Recent training highlights, since warrior day one(about 7 weeks ago):
80 sets of 8 snatches in VO2 style with 16kg.
30x8 with 24kg
Closin' in on BUP w/ 40kg
Bending 60d nails like paper clips
All this with inconsistent training and a lot of travel.

My experience answers "NO", it will not have adverse effects.

2. "Will it help to shed fat/weight"
Begining at high-270s, today I dipped below 265.
Pants falling off.
Veins in forearms becoming more visible.
I have made some pretty bad food choices more than I care to admit. There ain't no mention of french fries being a good idea in the WD book.

Simple calorie deficit? probably, but I'm cool with that.

Answer: YES

3. "Is it sustainable?"
This is the biggie. Despite my afforementioned unlean food consumption, I LOVE the WD schedule and not needing to stop and eat every 3 hours.
I have found it quite condusive to my travelling as well. Some nuts & H2O on the plane, get to the hotel, head out to the feast.

Answer: YES.

4. "Is it better than (insert other dietary protocol here)?"
Since I am most familiar with Precision Nutrition, Naked Nutrition and the ketogenic diets, I will speak on my experience with them. "Better" is a subjective term. Better for what? Muscle? Strength? Fat loss? Enjoyment? I ahve found utility in all the approaches. I am currently rockin' on the WD like Molly Hatchet at the state fair.

Is it better than plan XXXXX?
Answer: NO

Nor is it "worse". I find it very usaeable, comfortable, efective and enjoyable. I shall continue with it.

Final Thoughts:
Consistency over time is the key. It must be liveable, not just endurable. I am living it and loving it. Perhaps at some point I'll shift into another mode, but for now, the WD is rocking.

Learning Curve

2008-10-23T09:13:00.003-05:00

I have a couple ( Mark and Nikki) who are new clients and very into the kettlebell thing. Here is video Mark shot of them swinging. Safe and effective, but not perfect. Yet.

We'll see how things progress for them over the next few months....

Fat, Broke and Stupid?

2008-10-22T13:01:00.003-05:00

The economic situation and the obesity problem in the USA are symptoms of the same thing. A mindset of entitlement.

The Declaration of Independence states "We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness." (emphasis added by me)

The "Pursuit" of something does not guarantee it's achievement or procurement. Or to put it more simply in country terms, you might have the right to go fishing, that doesn't mean you will always catch fish.

Happiness is NOT a God-given, inalienable right. Nor is happiness the same thing as pleasure. Ask an addict.

If you eat from the drive-thru for every meal, do not be surprised when (not if) you are fat.

If you finance this this lifestyle with credit cards, rent to own appliances and huge car payments, then don't be surprised when (again, not if) you are broke.

Declare your own independece.

Dream chasing.....

2008-10-21T17:38:00.005-05:00

Do you express gratitude every day? Are you able to be thankful for what you have and for what you are even if everything doesn't seem to be going the way you want it to go?

After an amazing weekend in Texas, then another indescribably awesome RKC weekend, Kenneth Jay asked "are YOU chasing you dreams?" in a recent blog post. This made me start thinking. Pondering my dreams, etc. and it left me with this conclusion:

I can without doubt say that I am absolutely NOT chasing any dream. I am living my dream. For that I am SOOOOOO grateful.

So how did it turn out this way? I will tell you, but it will be lost on a great many. If you have the ears to hear it, here it is:

Be thankful in all things.

If it sounds Biblical, that's because it is. (See 1 Thessalonians 5:18 for more.) But I am not writing to preach, that isn't my calling. I just want to say a bit about being thankful.

Gratitude is not an emotion, it is an action, the first action required for true success, prosperity and happiness. Being thankful is the OPPOSITE of complaining. Of course, I complain about things far more than I care to admit, but my baseline attitude has become one which allows me to find whatever opportunity exists in a situation. Sounds simple, but it takes practice to get there.

If you are truly thankful for everything you have, everything you do, you will manage things well and more good stuff will come to you or happen to you. If you complain about everything or make excuses (I don't have time, money, opportunity, etc) then you are setting yourself up psychologically for doom.

I am busier now than I have ever been, it can be overwhelming, but the second I start to complain, I give myself a mental ass-kicking to get back on track. Example: I was looking over my flight schedule for my Tokyo kettlebell workshop next week. I will spend 30+ in an airplane over the course of 5 days. I caught myself thinking about how cramped that is going to be, how long that amount of time is and then I realized I was complaining about being successful! Not only that, but the circumstances of that "complaint" are completely self-created and self-imposed. I put a LOT of effort into getting to the point that I can travel and get paid to teach kettlebells. After thinking about it for a moment, I was overcome with gratitude.

Think about this: Whatever circumstance (whether you enjoy it or not) exists in your life, YOU probably had a huge hand in creating it. Be thankful.

One goal achieved

2008-10-20T11:59:00.002-05:00

Double vertical phonebook tear. Another feat I learned from Dennis Rogers.

Photos from Frisco, Texas workshop

2008-10-19T13:52:00.005-05:00

A couple of weeks ago I did a workshop in Frisco Texas at Full Throttle Athletics for fellow RKCs B.J. and Kori Bliffert.

Mandy went with me and took a bunch of photos, which are now up on her website. To view them, follow the instructions below:

Go to: http://www.mandywhitleyphotography.com
Click on: client proofing
Type in the password: fullthrottle (one word)

More from the 2008 Oct. RKC after party

2008-10-17T15:15:00.002-05:00

Post RKC at the Great Waters Brewery, I am performing my patented version of the classic Two-Hands-Anyhow lift with Mary Ann Lubas, RKC in one hand and a glass of seaonal fall beer in the other.

That big good-lookin' dude in the background is my friend, colleague, and fellow Sr. RKC Jeff O'Connor.

Notice the couple on the street that stops to take a photo thru the window.

How's them goals a comin'?

2008-10-17T14:54:00.002-05:00

Six weeks to go until Thanksgiving, how's it going on your goals?

I'll share some brutal honesty with you, I am not on schedule.

First- nutrition: While I am LOVING the Warrior Diet schedule, I have been too relaxed on clean food choices, especially when travelling. More raw veggies, less crap like french fries over the next 6 weeks.

Next- pullups: I think that my original goal of a 24kg pullup is a little too ambitious. I did not factor in the travel I will be doing and how that is/will affect my training. I am changing the target to 12kg.

Next- 120 40kg snatches in 10:00: While this is a reasonable target for me, ( I got 96 in 10:00 this week) I don't have the urge to hit it that I need in order to be successful. I have been enamored of the bottom up press lately, so I am changing the target to a bottom-up press with 40kg.

The double vertical phonebook tear is remains unchanged.

So that's my update, where are you?

The force is strong in this one.....

2008-10-16T05:23:00.006-05:00

Kelly Cassidy, RKC of Massachusetts was a member of Team Whitley at the October 2008 RKC. She showed strength, skill and character, the kind of stuff that we look for. What impressed me the most was her attitude- she lifted hard, every set, every rep, even if she didn't know her instructor (me) was watching. She moved with power and enthusiasm, never fearing to dive into the dirt face first. Amanda Sullivan, RKC was her partner, the "strong and dirty girls".

Kelly's willingess to perform feats of strength, on the spot, which reminded me a female version of myself. A much better looking female version of myself!

Check her out with these "hold my purse and watch this" feats.

The pitcher press, demonstrating excellent groove and tension , with just the right amount of rock-out attitude. Another strong woman from my Team, Mary Ann Lubas, RKC, cheers in the background.

2 beers anyhow. Perfect Getup form and note the focused intensity. As "showy" as this is, it's main point is to generate perfect tension and alignment. I will watch her progress with great interest...

whew!

2008-10-14T11:13:00.004-05:00

I am back from the RKC certification and finally able to relax for a minute. Oh, wait that's not true....I have a TON of stuff to catch up on before I can relax! I have to get ready for my Nashville TN kettlebell workshop this weekend (Oct. 18th) and then in 2 weeks I am off to Tokyo, speading the Hardstyle message like Godzilla.

Several folks who I have trained attended the cert, and I was proud to see them go thru the process and have the experience that is RKC.

On Saturday after teaching the snatch I led the group thru Kenneth Jay's Max VO2 snatch workout and allowed them to earn their lunch.
It was great to see old friends too, like Jeff O'Conner, Brett Jones and Pavel.

Delaine "of Pain" Ross, performing a deadlift with 2x48kg Kettlebells. I hope this help destroy the myth of lifting heavy causing women to bulk up.

I got a lot more stuff to post about it, I'll be following up soon.

Congrats to all the new RKC instructors and I look forward to seeing you again at the RKC Level Two in June.