A quote from Return of the Kettlebell

Wednesday, 22 July 2009 07:42 Written by Phil Scarito

Comrades,

After reading the Return of the Kettlebell about a half a dozen times, I wanted to share a quote from Marty Gallagher that I loved. I believe I posted this a while back when I was reading the Purposeful Primitive I believe.

"The only way progress can be stimulated anew is to discard the neutralized training..template and institute a radical departure to what the body perceives as the current status quo..all... regimens, no matter how sophisticated or advanced eventually run out steam: not that we discard a program that has proven effective-we simply hang the proven-effective approach on a hanger and place it in our "Fitness closet" for future use, after the body has "forgotten" it.

Marty Gallagher.

That is always my motto, Change it up.

Return of the Kettlebell

Monday, 20 July 2009 07:14 Written by Phil Scarito

Today starts my first Block of the RTK training protocol. This week is Grind movements. Press, Squat and Deadlift. Monday is light, Wednesday is Medium and Saturday is Heavy. I'm excited to see how my body will react to this protocol. I know one thing, everything I have tried in the past whether ROP or ETK has proven itself. If you have not bought your copy of Return of the Kettlebell please do immediately. Go to dragondoor.com to find all of the above mentioned products.

I will keep you posted on my progress. Of course my end goal is to be able to press the 44k and eventually the 48k.

East Coast RKC, who would have thought?

Saturday, 11 July 2009 16:47 Written by Phil Scarito

Comrades,

Well, I new the day would come, but I'm still in shock that it is actually happening. The Russian Kettlebell Certification is coming to the Philadelphia area. It will be held at the United Sports Training Complex in Downingtown, PA, about 45 min from the airport. I have worked hard to make this happen and my work has paid off. I want to thank Pavel, John, Dennis and Joe who helped me bring this home, Philly Thanks you.

Philadelphia is not only the city of brotherly love, but a city rich in the RKC's. We have a great deal of talent in the Keystone State from Masters to Senior RKC instructors we have the grid covered, so if you are thinking of giving this October RKC a shot, you have no excuse but to contact any of the great instructors in PA.

Please get on DragonDoor.com to sign up for the workshop. I would recommend you do this ASAP, this Cert will fill up faster than you can say, "HARDSTYLE."

I look forward to seeing you all there, train hard and smart.

Training on Vacation

Wednesday, 08 July 2009 08:40 Written by Phil Scarito

Comrades,

I have been on Vacation down the Jersey shore for about a week now. What's your training like while on vaca? I'm down in Sea Isle City and the good thing is there is a gym on 39th street Surfside fitness who actually has about 6 kettlebells in the corner of the gym. I brought two 16kilo bells and a 24kilo bell for my own training.

As I Stated on the RKC forum I have been sticking to the basics, Swings, the TGU and Pullups. I have been really slowing down the TGU and trying to work on opening up my T-spine and not letting my bent leg cave in as I go to my forearm. Sometimes, that is all I will do, alternating sides. The Swings, I have gone back to the static stomp deadlift, focusing on building tension and rooting. In between I will focus on walking on the balls of my feet as we did in Level II. Then I will apply to the swing, WOW!! it makes a huge difference.

Pullups- I think a lot about the pullup even before I place my hands on the bar. Once my hands are on the bar, I tighten my glutes, legs out in front head straight ahead, eyes up. Once I pull the bar down to my chest, I think about staying close to the bar and driving my elbows back. I swear I almost went right into the ceiling!!!! amazing stuff, thanks Pavel.

I have not done any workouts on the beach yet. Maybe later in the week. I will keep you posted.

A few things I learned at Level II

Wednesday, 01 July 2009 13:33 Written by Phil Scarito

Just a few things that I wanted to share with my fellow RKC's. This is what I learned at Level II.

1. Casa Del Nelson is the place to stay in Minneapolis.

2. Learn the Basics Please!! If you do not understand the Level I concepts, GO HOME

3. Listen carefully to the Masters, seniors and Team Leaders before you speak or ask a question.

4. Master the Level II movements, Windmill, Bent Press, pistol, C & J and viking push press. If you have never done these before- GO HOME

5. I hope you can do a pull up and I don't mean a lame ass kipping pull up, anybody can throw their bodies up to a bar. It takes true strength and tension to do an approved RKC pull up.

6. It's just as hard if not harder than Level I, so don't think you can just breeze through this one, Hell no.

7. I hope your conditioning is up to the level you think you can train. If you were completely drained from the 5 min snatch test, you got problems my friend.

8. Take a shit load of notes. Each instructor has something to offer that you did not know prior to attending this Certification. Remember, you paid good money to come to St. Paul, make the most of it.

9. Ask questions, even when not asked. Always volunteer to be front and center. Why not???

10. Remember you are an RKC, train like one.

2nd Day at Level II in St. Paul

Saturday, 27 June 2009 23:47 Written by Phil Scarito

Comrades,

If your thinking about heading to level II next year, I will give you some great advise, you better be good at the basics. A solid foundation is critical to success at Level II. On the first day we did Pullups and the 1/2 body weight press. Day 2 is testing out on the Bent Press, Windmill, pistol, Viking push press and Clean and Jerks. That's right folks, its not over till its over. Oh yeah, and we did Vo2 max today as well. If you have done Vo2 before you know what I'm talking about, if not I will share the knowledge when I return.

Let me tell all RKC's across the country one thing. You better be practicing the basics and mastering them. What does that mean, keeping up on all the changes that have been made to the program. HUGE!!!!! changes in the TGU and many other drills that you and your clients need to know. Remember, you are an RKC instructor, you represent us.

As for my clients, Just wait till I return. So much info to report.

I'm out.

Phil Scarito RKC - The DV8Fitness Kettlebell Training Blog

A quote from Return of the Kettlebell

Return of the Kettlebell

East Coast RKC, who would have thought?

Training on Vacation

A few things I learned at Level II

2nd Day at Level II in St. Paul

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