What I'm about to share with all of you is priceless information. For those of you who have read Purposeful Primitive by Marty Gallagher you will be in heaven. For those of you who have not, buy this book and bookmark this website purposefulprimitiveonline.com.

Last Summer when I attended Level II in St. Paul Pavel talked about Variety training. This was towards the end of the 3 days, we all were beat up pretty good, it almost felt like Level I all over again. He asked if anyone was working on trying to hit a PR in their press. Of course I rose my hand right away. Little did I know, I was about to get my ass kicked.

He placed several different sized bells in a row, I would say about 6 or 7 bells and one of them included the Bulldog (40k).  He then preceeded to ask me to do many different movements, moving all around to each bell. TGU, Press, swings, clean and press, front squats, etc. Was I nervous??  Hell yeah. I had Pavel next to me, Kenneth Jay and Jeff O'Conner behind me and all my peers in front of me.  There was no plan or set number of reps, it was basically what he felt like giving me at the time, or what I could handle. For example, 16k TGU then to 32k clean and preses for a set of 5 r/l.

Bottom line, I loved it. I have always used variety in my training and I think everyone else should as well. There is never a day where I go into the gym or park, write down a program and follow it.  I may feel one way before I train and another way once I get to the location. I may see a hill that I want to run, which I didn't incorporate into my program. BTW- that day I did press the 40k, because I was not thinking about it. I was running through other movements and was asked to clean and press the 40k and that's what I did. 

So throw in a variety day every week, it will keep you training fresh and you may hit your PR without even thinking about it.

The FMS Certified Trainer says, "Working on any other part of the chain will not improve the strength of the chain with a weak link. My clients' bodies are no different."

Your clients run the gamut of day-to-day functions, from the mundane to athletic. Whether a sedentary individual or a pro athlete, you can never truly know a body's history – unfortunately, neither can your client. Accidents, sports injuries, and bad movement patterns developed from overcompensating for muscular deficiency or pain all affect YOUR ability to get EVERY client where they want and need to be. Are you flying blind without even knowing it? Could you be harming your clients more than helping? And if you're a good enough trainer, willing to admit this possibility, ARE YOU READY TO TAKE ACTION?

Functional Movement Screen (FMS) certification puts that control back in your hands.

• Brett Jones, Master RKC, MS, CSCS, co-creator of the CK-FMS program, national and international lecturer and presenter of RKC and FMS, and one of only four Master RKC Instructors worldwide, is coming to Philadelphia, May 8-9 to run a two day FMS certification. This is not a workshop! An expert in behavior modification with an in depth knowledge of orthopedic evaluation and rehabilitation, Jones has worked with athletes of all levels, including the NFL, NHL, NBA, and MLB.
• Functional Movement Screening (FMS) certification will give you - the trainer - consistent, unbiased feedback and measurable progress monitoring to easily and effectively delineate what IS working for clients and what's NOT.
• You will be able to pick up asymmetries and stability issues, and offer your clients a scientifically designed, easy way to help CORRECT those deficiencies, all while individually customizing their fitness plan, helping to both prevent non-contact injuries and facilitate more effective training techniques.
• This two day FMS certification gives you access to tracking software(additional fee), improvement strategies, and you will be listed on its national network of practitioners – all for $500.

Endorsement "It's the foundation of our program. Everything we do builds off of it. We wouldn't think of not using this program." Jon Torine, Head Strength Coach, Indianapolis Colts, Indianapolis, IN.

Stronger Client = Stronger Retention = Stronger Client Base Growth
Register with host Phil Scarito, certified RKC, CK-FMS instructor at www.dv8fitness.com

Lean, taunt and carnivorous: Primal man had no obesity, diabetes or heart attacks

Magdalenian hunters stalk reindeer 100,000 years ago

This Article was written by Marty Gallagher who wrote www.martygallagher.com/ the Purposful Primitive, a book I highly recommend reading.

Please go to this article and take 5 minutes to read it. Believe me it's worth it. Enjoy!  

marty.dragondoor.com/2010/01/the-politically-incorrect-diet.html

Comrades,

As trainers and students, we have all experienced our knee collapse during the first part of the Turkish Get-Up. Once we go to elbow to post, that knee always wants to cave in.  There are many ways to fix this, but I found one that gives you immediate feedback.

Before attempting this, please use a spotter and a light Kettlebell.

Get into the roll to post position, on your back with the bell overhead. Whatever knee is up the door should be on the inside of the bent knee. So really the door is between your legs. Make sure the door is almost touching the inside of your bent knee.

Once you go to elbow to post, if you move the door you are collapsing the knee. Try to practice just the elbow to post with out moving the door. It will change your TGU. Most likely it will make it harder, because it's now making you use your heel, elbow and abs.

Try it and give me some feedback.

Comrades,

Those involved with Advocare, this is a huge day. Today at 5pm Eastern time, the Independence Bowl with Georgia and Texas A & M battling it out.  Advocare will be advertising during the whole game. Drew Brees will be doing commercials as well, promoting the products that we sell. Here is my link to my Advocare page:

www.advocare.com/09081025/Store/default.aspx

Below is an email Senior RKC Brad Nelson sent to me.

Today Comrades, was probably one of the best days I have ever had. Myself, Senior RKC Will Williams and RKC II Mike Barbato traveled about 2.5 hours to God's country to train with Marty Gallagher www.martygallagher.com/.  For those of you who do not know Marty, he wrote an outstanding book called, "Purposeful Primitive."  It is a must read if you are into any kind of weight lifting. 

We left around 7am this morning not knowing what to expect. All I know was that I was very lucky to have come along and learn from one of the greatest lifters of all time. These chances don't just come along regularly and when they do you take advantage of it.

The ride up was awesome. It was nice to get away from Philly, the traffic and congestion and enter God's country as I like to refer to it as.  Once we arrived we met the man himself and then entered into his shed where PR's happen and bodies get transformed.

Dead lift, Front squat and Bench press was on the menu for the day. Talk about a transformation, my dead lift changed and before I knew it  I was pulling over 315 in no time and Will pulled his PR of 420 as well. The lift felt as it was supposed to feel, solid, strong and with no pain. Barbato pulled close to 400 with no problems.

Bench Press was next. Now, I have not benched in over 2 years.  I had no idea what I was capable of pushing up.  Again, Marty guided us through the path the bar should go and gave us great ques that made the weight feel light.  I ended up pushing 225 without any problems, maybe those bottoms up Kettlebell presses paid off, Thanks Adam.

We ended with the barbell front squat.  This move is awkward for anyone, especially when you are used to doing front squats with 2 KB's.  We started off with an easy 135, just to get our position solid and form down.  Bottom line is that this lift blasts the legs and that's what we needed.  I ended up squatting 185 for 3 I believe. 

Now that i know where my baseline is, I have a ton to work on. Get stronger is the agenda for 2010, learn these lifts and become proficient in each.  I hope to work on these movements for at least 6 weeks before I see Marty again, where I plan on making new PR's. 

Now, for another highlight of our trip, FOOD!!!!  Marty took us around town and brought us to this farm where he gets all his meats, eggs, etc.  I walked out of there with 2 bags of stuff, can't get this shit back home that is for sure. I put up a video on my Utube page that shows what the raw milk looks like, check it out, it's titled Liquid Steroids.

Marty, Thank you for everything. It was an unforgettable day. I will see you in 6 weeks for my follow up.

I would also like  to thank Will Williams for taking me and Mike along, we are "Keystone Hardstyle"  

Comrades,

December 5th, Senior RKC Will Williams and RKC II, Phil Scarito will be heading to New York to hold an (HKC) Hardstyle Kettlebell Challange for the warriors at at the Five Points Academy.  Check out this facility  www.academyfivepoints.com/

Five Points Academy is a rare fitness facility with state-of-the-art cardio and strength training equipment, and an internationally recognized martial arts school rolled into one. A community of serious athletes and weekend warriors alike, Five Points has every amenity to enhance your abilities and help you achieve your ultimate training goals.

What exactly is covered at an HKC Certification?

• A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
• A solid knowledge of vital kettlebell training safety procedures
• A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
• A grasp of the key HardStyle skills and principles of strength
• The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
• The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
• The unique HKC template for designing an unlimited number of effective kettlebell workouts.

Stay tuned to DV8Fitness.com for some great videos and pics of this upcoming Certification.

What's happening this year with DV8fitness

Comrades,

The below post is from Senior RKC Sara Cheatham.  She posted this on Facebook and I thought I would paste this onto mine, because everyone asks me what is Z-Health. Since she is much smarter than I, here you go:

For optimal accelerated results in decreasing pain, changing body composition, preventing injury, and enhancing performance for an athlete, a coach must first never underestimate the power of an individual’s nervous system. Neurology varies among and within individuals and therefore should be the primary focus of manipulation for physical modification. The Central Nervous System’s (CNS) top priority is an individual’s survival. This means of survival does not come without cost however. The Central Nervous System interprets and adapts to survival threats as compensations. These adaptations and compensations are the basis of Z-Health Principles: Proprioception, Efficiency, Arthrokenetic Reflex, SAID, and Wolf’s Law. The principles are interrelated, effecting individual structure and consequently function.

Proprioception, the brain’s 3-D map for an individual, is enhanced or inhibited by past experiences of success or pain. Protection from pain is top priority for the nervous system. Consequently, the body responds to pain as a threat. Any and all threats are responded to equally (the CNS has no “threat gage”). The body also seeks the path of least resistance at any cost for mobilization. The path of least resistance becomes inherently interpreted as efficient movement, and because the “body always adapts to exactly what it does,” (Specific Adaptation to Imposed Demand Principle) the body will develop compensations. Pain and efficiency continually transform the proprioceptive map to develop SAID compensations.

Compensations present as Wolf’s Law and the Arthrokenetic Reflex. The body lies down excessive tissues (indeterminate of threat) under lines of constant stress, Wolf’s Law defined, e.g. heel spurs due to repetitive heavy heel strikes. Due to constant heavy heel strike and the consequent jammed heel joint, the individual will shut down communication to the hamstring. This is defined as the Arthrokenetic Reflex: Jammed joints create weak muscles. Conversely, open mobile joints creates strong muscles.

If an athlete continually works to re-wire the once painful interpretation as safe, through quality R-Phase drills, the adaptation will then produce a new SAID. Consequently the individual’s structure will follow the new safe function, resulting in effective efficient mobility.

Thanks Sara. Hope to see all of you at our upcoming Feb 6th Level II prep workshop. www.dv8fitness.com/index.php/workshop-2010

Comrades,

This article was just posted on the RKC Forum by Pavel. Very interesting article on holding a Kettlebell in a bottoms up position overhead. We have all done Bottoms up cleans and presses. Experiment with this, only if your machanics are sound.

The Bottom Up Kettlebell Carry
by Stuart McGill

"Every time I work with top international athletes I learn more about athleticism. We have all heard that having a strong core increases strength elsewhere in the body. Experience tells us this is true but I was incomplete in my explanation of the mechanism. I enhanced my education a couple of years ago following my analysis of “strongman event” competitors.
First we measured the athlete’s strength capabilities – hip abduction being one of them. Then we quantified the tasks, strength demands and joint mechanics in various events. Curiously they needed more hip abduction strength to succeed in events such as Super Yoke and the Suitcase carry than they could create in their hips. How could they perform a feat of strength that was beyond what a joint could produce?

"Consider the Super Yoke where several hundred pounds are carried across the shoulders. The axial load down the spine traverses across the pelvis to the support leg allowing the other leg to step and swing. Hip abduction is needed to lift the pelvis laterally but clearly the strength required far exceeded what the hip could create. The missing strength came from the core muscles (quadratus lumborum and the abdominal obliques on the swing leg side) which helped lift the pelvis. Now consider the footballer who plants the foot on a quick cut. A strong and stiff core assists the hip power to be transmitted up the body linkage with no energy losses resulting in a faster cut. This is the same performance enhancing mechanism as in the Super Yoke but it is not traditionally trained in the weight room.

"This experience resulted in the search for the best training approach. We quantified asymmetric carries such as the suitcase carry and found that quadratus and the abdominal wall were challenged to create this unique but essential athleticism. However, working with Pavel we tried kettlebell carries (just in one hand). Racked traditionally with the bell carried on the back of the forearm (with the hand position tucked in close to the chest as if the athlete were to begin an overhead press) helps to reduce shoulder impingement should this be an orthopaedic issue. However, even better was the bottom up carry. Here the bell is held upside down in the bottom up position with the elbow tucked close to the body and the bell beside the head. The core is stiffened to control the bell and prevent it from rotating in the hand. Now walk briskly. Core stiffness is essential to prevent the loss of the bell position.

"I consider that every general program to enhance athleticism needs a carry task. The bottom up kettlebell carry is a staple. This and other techniques for performance enhancement are found in “Ultimate back fitness and performance” (www.backfitpro.com)."

Comrades,

I was reading PTTP for the 8th time this evening, while watching the Phillies game. I wanted to share with you some of my favorite quotes from Pavel.   Enjoy

"Muscle failure is more than unnecessary-it is counter productive." - Pavel

"Check out the weight facility. If there are more machines than weights and your're not in the snack room think twice before entering" - Louie simmons, powerlifting coach.

"With muscles as with everything else, In union there is strength." - Earie Liederman.

"Never interpret soreness or stiffness as signs of progress. And do not get hung up in variety's sake. Stick to the basics, the deadlift and the press." - Pavel

"Use bad form and find out why there is a 'dead' in the deadlift." - Pavel.

"Before i studied the art, a punch to me is just like a punch, a kick just like a kick. After I've studied the art, a punch is no longer a punch, a kick no longer a kick. Now that i understand the art, a punch is just a punch, a kick is just a kick. "--Bruce Lee

Phil,
First of all, thank you very much for giving me the opportunity to be a part of this past weekend.  Having 'RKC' at the end of my name is just the foam near the top of the glass.  Everything underneath, the true flavor of it all has been the past 10 months since I was first introduced to the training offered by you at MLSN.  I did appreciate it from the start, but looking back, it's truly a defining moment for me.  I emailed Will and said it was the comparable to hours of combat operations I logged in Ramadi back in 2005-06.  I really thought that would be the most definitive part of my life.  Yeah, I saw and did some weird shit.  Put rounds down range.  Had rockets, bullets, mortars land in my vicinity.  But I trained for combat for years and it was expected of me to react, lead, make decisions and fight.  I volunteered for that and was awarded at the end with medals and ribbons that I can someday show my kids.  I don't talk about it much, and told only one friend about the experience I had overseas.
All of that was my choice.  For reasons still unkown to me it was just something I had to do and the memories are etched in my head. 
This weekend will be right up there with those moments as times I will never forget.  Met some great people and had a great time.  At times I was tired, angry, sore but the overriding feeling was motivation.  I went into it not wanting to let Phil down.  But I finished not wanting to let me down.  This experience was unreal man and I cannot express in words how grateful I am to be exposed to the RKC community let alone passing and becoming an RKC Instructor. 
Phil, I am truly thankful for this and will never forget it.  I think DV8 Fitness was well represented this weekend.

Respectfully,

Mike

This is only the beginning.

This afternoon we will make history. The Russian Kettlebell invasion has hit Philadelphia. What once started in Minneapolis has now become a worldwide  sensation, Denmark, Italy, Korea, San Diego, and now Philadelphia. There is no stopping what Pavel Tsatsouline has created. We have over 90 students from around the country attending this Certification in the Keystone State. The facility that is hosting the RKC is a massive facility (United Sports Training Complex), only the best.

Assistants, TL's, Seniors and Masters are flying in as I type this to unload the 25 palets of Kettlebells that will be delivered this afternoon. Tests begin and then it's off to the Meet and Greet party where everyone becomes a family.

Over the next 3 days, we will provide the best Kettlebell instruction on the planet. The students will be put through the most demanding workouts and will be tested on technique, fundamentals and character. I look forward to meeting all the students and wish each and every one of them the best of luck. This weekend will change your life forever!

Stay strong.

Philly Hardstyle!!

Read "Enter The Kettlebell" Now. If you have already read ETK, Read it again.

Why?

1. The Fundamentals are always what we need to practice. We don't practice them enough

2. Pavel demonstrates the Sumo Deadlift and Face the Wall squat. These 2 drills alone have changed my clients life.

3.  We must always revisit the basic machanics of the swing becuase everything builds upon this movement pattern.

4.  We cannot let Fitness build upon Dysfunction.  It doesn't matter what program you are doing, RTK, VO2, etc if your basics are off, the whole program is off.

5.  If your thinking of attending RKC, then the RKC program minimum is a must. The Swing and TGU, a ballistic and grind movement. You will become strong as hell, believe me.

6.  If you want to press more weight, then the Rite of Passage is your ticket to your next PR. I have accomplished 2 PR's and on my way to my final goal of pressing the Beast.

7.  The Program works, Just do it!!

RKC is Coming to Philadelphia

Are you Ready?

This Sunday starting at 8:30am in Valley Forge Park I am hosting a mini prep Course for all Soon to be RKC's in the area. We will meet at the Arch, there is a parking lot beneath the arch for you to park at. Bring bells, and a lot of questions to ask. Take advantage of all the RKC's who will be attending.  We will answer all questions that you may have regarding the weekend.

The first hour will consist of Q & A, then we will go into the Snatch test, requirements, etc. You do not have to participate in the Snatch test. Those who wish to be tested will be. I will also have video if you wish to see yourself on Utube. Once the Snatch test in completed we will go into our mini workout. The workout will be no longer than 15-20 minutes long.

This workshop will give you a good understanding of what to expect during the weekend. Hopefully you have been training and are prepared for what is to come. Please write questions down so that all the RKC's can answer all questions. After the workshop we would like all in attendance to grab some food.

See you all there. Please email me if you plan on attending.

Comrades,

Proper Windmill Form from the RKC II manual.

1. The movement is spine rotation plus hip flexion

2. Keep back leg straight with most of your weight on your back leg (Stance is narrow, shoulder width)

3. Your front knee should be pointing in the same direction as your foot

4. Don't go any lower than you can safely. (Jackie has very good mobility as you can see).

5. Keep your elbow locked. Retract your sholder as you stand up.

This is how you properly execute a windmill.  I will add how to do a swing later in the week.

Phil Scarito, RKC II, CK-FMS

3 Drills that every client must do
(Bretzel, Arm Bar, Goblet Squat)

Since I have been introduced to these drills, not only has my mobility become much better but my clients have become completely different people.  In every session, whether I am 1 on 1 or in a class setting everyone is required to execute the Bretzel, Arm Bar and Goblet Squat. 

If you have never heard of these drills, then you must be living on another planet.  Master RKC Brett Jones and RKC Team Leader Dan John have created, in my opinion some of the best tools that we as RKC Instructors can utilize to screen our clients. Increasing our client’s mobility, whether we are talking about the T-spine or the hips has become a lot easier with these above drills. I can honestly say that every one of my clients have been reconstructed using only these 3 drills on a daily basis.

Instead of focusing on putting a bell in a client’s hand and getting them doing the swing, Turkish Get and squat  right away, make them do these drills first, look for their imbalances.  Then you will know where to start your program.  That is the biggest difference between a good trainer and a great trainer.  I see trainers all the time use many different warm up routines for their clients, a lot of them are dynamic and really don’t tell the trainer anything about how the client is moving. Using the Bretzel, Arm Bar and Goblet Squat (BAG) is a low impact, efficient and smart way of beginning a training session.

Be aware and pay attention to how these drills are being executed. Your clients will always find their own way of getting into the movements and going through the motions. Treat each drill as if you were training all the Masters, Seniors and Team Leaders at the same time. Talk them through it, tell them where they are supposed to feel the drill, explain to them why we are doing these.  Personal touch is important, especially during the Bretzel and Goblet Squat.  Remember when you were at RKC and how Pavel talked about queing your clients.  For example, during the Goblet squat, que them of lengthening the spine by running your fingers up and down the spine.  In the Bretzel, help them get into the stretch, put a towel under the head so they don’t strain their necks, give them a band or towel to wrap around the foot for those who cannot make that connection. It  is a great feeling to see your client’s progress doing these drills on a daily basis. The best part about it, is that their technique will improve and they will feel great.

If you want a very clear description on how to execute these drills, go to DragonDoor.com and purchase “Kettlebells From the Ground Up” and “Return of the Kettlebell.”  Both of these books provide great insight into the Bretzel, Arm Bar and Goblet Squat.

Phil Scarito, RKC II, CK-FMS