Kalos Sthenos

KM day2 Light day

2012-02-10T00:53:00.000-08:00

I feel good =) I have started to work with a Swedish soccer team and are trying to make them move better , there are some work can i say ;)

My own practice are now Kettlebell Muscle (KM) modified and it`s fun, on the off days i am doing a lot of mobility drills.

Wednesday Light day
Double 24kg bells 4 rounds

1round of
DSW *3
DSN*3
SSP*3
Rest 120sec

2Rounds
DSW*4
DSN*4
SSP*4
Rest 120sec

1Round
DSW*3
DSN*3
SSP*3

After a week of less practice

2012-02-06T05:19:00.000-08:00

Last week was my last week on ES and i just did two practices. My body is starting to fell it so i am changing the program to Kettlebell Muscle but my variation.

Tuesday ES
TGU 24kg 1*5/5
Press double 24kg 2*5
Pull ups palm facing me 2*5
Squats 24*24kg 2*5
Snatch 20kg 5minute

Fridays ES
TGU 24kg 1*5/5
Press double 24kg 2*5
Pull ups palm facing me 16kg 5*1
Squats 24*24kg 2*5
Snatch 16kg 5minute speed Snatching

I did good on ES and did a couple of Personal best lift like
2/2 press with a 36kg
20kg Pistol both leg
and 20kg tactical Pull Up

For now i will do KM for 8week starting today.

I did this the first season.
Monday medium day double 24kg bells

High Pull *3
Snatch *3
Press *3
Squats *3
And this 3 rounds

Primal move is soon in Sweden and all over the World thanks to Peter Lakatos

PR on my pressing =)

2012-01-30T03:33:00.000-08:00

After Tuesday i was mentally drained so Wednesday and Thursday was only mobility drill days.

But on Friday i was on again =) (its a must to listening on you body but at the same time not let the laziness take over )

So Friday i was back on ES and it looked like this

TGU 24kg 5*1/1

Double Kettlebell press 28kg 1*3, 1*4 and 1*3

Tactical Pull Ups 8kg 2*5

1Leg DL 28+28kg 2*5/5

Snatch 5 minutes with 20kg

I did PB on presses on my ES Sunday =)

TGU 32kg 2*1/1, 36kg 1*1/1 and 32kg 2*1/1

Press 36kg 1*2/2 and 28kg 2*5/5

Pull Ups with 16kg on my waist 5*1

Pistols 20kg 5*1/1

Swings 36kg 5*5/5/5 (1H/1H/2H)

My get up on Ultimate sandbag page =)

2012-01-25T07:57:00.000-08:00

I did some FMS screening on a Pro soccer team yesterday for 6hours (24 players) all alone, That was fun.
I am now a part of the team as an Strength and Conditioning coach . They are going to be stronger, faster and less injured this year ;)
I was washed out when i came home but i did my ES practice anyhow =)

Here it is.
TGU 28kg 5*1/1
Half Kneeling press 28kg 2*5/5
Tactical Pull Ups 16kg 5*1
Pistols 5*1/1

I didn't do any ballistics, i was totally beaten =(

Here is my Get Up at Ultimate Sandbag`s page =) Thanks Josh Henkin

http://www.ultimatesandbagtraining.com/sandbag-training-2/how-does-ultimate-sandbag-training-revolutionize-fitness/

SPRINTING =)

2012-01-23T10:42:00.000-08:00

Started to do sprints today, i have been thinking about running for awhile now and started today =)
Did some few 100meter sprints, I sprinted 100meter then walked back 6times on a forest trail.
It was fun =)
I am going to try to do this 2-3 times a week.

Here is my running shoes when its cold out, and in the summer i use Vibran fivefingers.
Its not what you wear on your feet its how you move thats counts ;)

Flowing sandbag Get up

2012-01-22T04:05:00.000-08:00

I back =) i have been training every other day with my ES but i havent taken time to sit down and write here.
Pure laziness and i have been doing a lot of other things, I have 3 Workshops coming up next month here in Sweden, 1 RKC kettlebell and 2 DVRT Sandbag so i have been promoting them and i have taken my self by the collar and started to put up new wallpaper in my home =)

For you from Sweden reading this i am doing 1 DVRT workshop in Gothenburg so if you are interested go to DVRT Workshop if you want to learn some nice Sandbag things.

And i will have 1 Kettlebell and 1 DVRT workshop in Helsingborg to, check it out here Helsingborgs workshops .

I am still doing my ES practice but i am just doing it every other day to get maximum out of it for me, i felt that 5day straight didnt do me good.

Instead i am doing mobility work the days i am not lifting.

Fridays practice went like this

TGU 24kg 5*1/1

Tactical Pull Ups 16kg 5*1

Tall Kneeling presses 28kg 2*5/5

Pistols 16kg 5*1/1

Swings 1H 36kg 66 in 5 minutes

Todays Practice

TGU 24kg 5*1/1

Presses 32kg 3*3

Body Pull ups 2*5

1 Leg DL 28+28kg 2*5/5

Snatch 28kg 5*5/5 with in 5 minutes

Here i am doing a Flowing Get Up with a Sandbag, its a nice combo i did taking Scott Sonnons flow get up and Josh Henkin Sandbag.

One more day of fun =

2012-01-07T02:17:00.000-08:00

I just made my self a better man =) by doing my ES IV yesterday, now its rest for two days over the weekend.

Here is what i did.

Mobility work

TGU naked 5*1/1

Press 28kg 2*5/5

Pull Ups body weight 2*5

Pistols 12kg 5*2/2

Cleans 32+32kg 5*5

I can fell that i am getting more stable and stronger just after a week =) so it`s going to be real interesting to see were this end.

POWER TO YOU ALL

Easy Strength gone wild =)

2012-01-04T08:43:00.000-08:00

Did a light fast ES practice today.

Pull Ups 8kg 5*2

Presses 32kg 5*2/2

Pistols Body weight 5*2/2 ( with Oskar my sons as a support to hold the balance on)

Windy and rain thats Swedish winter =)

2012-01-03T07:27:00.000-08:00

So what did i do today? Me and my son Oskar went to Helsingborg a town by the cost so it was windy big time, But thats Sweden in winter time ;)

Todays ES Day II

Mobility work, Foam roller, Indianclub slow, Hip stretch, Indianclub fast, Ankle work and last Brettzell 2,0

TGU 24kg 5*1/1

Presses 28kg 2*5/5

Pull Ups Body weight 2*5

Pistols 12kg 5*1/1

Swings 36kg 5minutes 5*5/5

2012 so lets get started

2012-01-02T07:12:00.001-08:00

Its Monday and 2012 and i am going deeper in to the Easy Strength practice. I am steeping it up to 5days a week for 6weeks so i am going to get crazy strong hehehehehe.

I did a light ES practice on Saturday and rested Sunday.
Here is the Saturday practice.
Presses 28kg 1*5/5
Pull Ups Body weight 1*5
TRX Pistols 1*5/5
And i did it as a circle 2 times.

And here is the exercices i am going to practice on for 6weeks.

TGU
Presses
Pull Ups
Pistols
And some sort of Ballistic work Snatch, Swings or heavy Cleans.

Here is Practice 1

Mobility drills (never forget them ;) )
TGU 16kg 5*1/1
Presses 28kg 2*5/5
Pull Ups Body weight 2*5
Pistols 16kg 6*1/1
Snatch 5minutes with 28kg 5*5/5

It was sweet =)

Here is a clip with some of my inspirations talking about RKC

Pull and press its that simple =)

2011-12-29T05:16:00.000-08:00

First day of two of fasting =) jepp i am going to fast today and tomorrow, only coffee and water.

So i did my EST today and are taking a rest day tomorrow, only doing mobility drills and relaxing drills.

Here is what i did today.
Mobility drills and correction drills

Windmills 16kg 1*5/5
Pull ups band resisted 5*2
Double Kettlebell presses 28+28kg 1*2, 2*3 and 1*2
Double Kettlebell 1leg DL 2*5/5
Snatch 28kg 5/5, 5/5, 5/5, 5/5 and 5/5

Here is Max shank doing band resisted pull ups, he is STRONG

After a 3day rest i am back playing =)

2011-12-28T11:26:00.000-08:00

I did a light practice this Saturday (Christmas) it was fast and sweet =)

I started with some mobility work as always
Then
Presses Double Kettlebell 28+28kg 5*2
Band assisted Pull Ups 5*2
Double Kettlebell squats 24+24kg 2*5

Then i took 3days of just doing mobility work and correction exercises for my shoulders, the shoulders are fine now so i love pressing again =)

Today was an Easy Strength day again =)
Started doing my mobility work i just love them.
Naked Get Ups working on getting everything as good as possible 1*5/5
Band assisting Pull Ups 1*1, 1*2, 1*3, 1*4
Presses 32kg 5*2/2
Double Kettlebell squats 24+24kg 2*5
Double Kettlebell clean 32+32kg 5*5

Felt real good today =)

Here is the beautiful Jen Comas Keck training like a women, doing here Deadlifts and i PR.

If you are a women and wants to look good train hard with heavy weights, dont buy in to the light weight bull and do to mush cardio, just lift heavy and be BEAUTIFUL =)

Work on your mobility to get stronger.

2011-12-22T07:27:00.000-08:00

One thing i have learned from being around good and strong RKC instructors is that mobility is a must to have good strength and you fell better =)

So i am working hard on my own mobility because it sucked big time when i joined the RKC, but its mush better now not 100% but better and its going to get better every day with hard work.

Todays easy strength work

Mobility work fist then

TGU 24kg 5*1/1

Presses 28kg 2*5/5 , 32kg 1*1/1 (just a test =) )

Pull ups 12kg 1*2, body weight 1*2 *3

1Leg DL 24+24kg 2*5/5

Snatch 20kg 10/10, 12/12, 14/14

Here is my Australian mate RKC Team leader Andrew Read with some good pointers

36kg Turkish get up =)

2011-12-20T08:26:00.000-08:00

I fell good today after my EST practice =)
Just love to lift and fell good.
Take all the bad demons on a ride out of my body.
I spent some time on my mobility drills today and it felt good i was loose in my body and i know it s going to be a good day =)
TGU just took one bell and did a TGU and then a heavier one
1*1/1 20kg, 1*1/1 28kg, 1*1/1 36kg, 1*1/1 32kg and 1*1/1 24kg

Presses i am up to nearly the weight i did in summer before my shoulder went south =)
Double 28kg presses 1*1, 1*2, 2*3, 1*2 and 1*1

Body weight pull ups 1*1, 1*2, 1*3 and 1*4

Double Kettlebell squats 28+28kg 1*1, 1*2, 1*3 and 1*4

Swings with 28+28kg Bells 1*15, 1*12, 1*11, 1*10 and 1*10 (58 swings 3248kg in less than 9minutes)
=) a all in all good day =)

Swings the center of universe

Some Sunday fun =)

2011-12-18T06:56:00.000-08:00

Its Sunday and i did my easy strength work =)

I started with my Mobility work and some shoulder stability work.
I did this one that Mr mark Reifkind shows here and it was a real good exercise.

Then it was time for some good old lifting.

Kettlebell presses 28kg 1/1, 2/2, 3/3 and 4/4
Pull ups 8kg 5*2
Kettlebell Squats 32+32kg 2*2 and 2*3
Push ups 2*5
Snatches 20+20kg 3*10 and 1*5 with 24+24kg

DVRT Sandbag stability work in movement

2011-12-17T07:29:00.000-08:00

I do Sandbag training one time a week to get all angles of the body worked over.

I have a complex that i do that i call "Stability work in mobility"
Thats

Kosac squats with sandbag in bear hug 5/5
Over head squats in staggered stand 5/5
Standing row 10
Half kneeling presses 10/10
Snatch from lungs 5/5

And i am doing it 3 rounds (for now i, am aiming for 4 rounds)

Here it is

Todays Easy Strength or EST

2011-12-15T06:53:00.000-08:00

Thursday and Easy Strength (EST) practice =)

Started with Foam roller and lot of mobility work

TGU 28kg 5*1/1
Double presses 24+24kg 1*2/2, 2*3/3, 1*2/2
Tactical Pull ups 12kg 5*1
Kettlebell squats 28+28kg 2*5
Double swings 28+28kg 10/10/10/5

Bodybuilding style of workout

2011-12-15T02:48:00.000-08:00

I went down to the local gym this Tuesday and did some BB way of training, i havent been at a gym and done BB style of training for years but i had to see if i missed it.
I didnt =) the only exercises i still love to do is Squats, Dead lift and triceps work so i am going back to the gym every Tuesday to do that =).

This is what i did , kind of old time Arnold type practice.

Bench press 8, 8. 6. 5
Incline dumbbells press 8, 6, 6
Military press behind head 8, 8, 6, 6
Pull downs behind head 10, 8, 8, 6, 6
Standing barbell rows 8, 6. 6
Squats with bar on back and ass to the grass 8, 8, 6, 6, 6
Dead lift 5, 4, 3, 5
Standing Dumbbell curls 10, 8, 8,
Lying French press 10, 8, 6, 6
Standing calf raises 10, 10, 10 8

Wednesday was an of day with mobility drills only

I am not this BB guy any more =)

Long time rehab

2011-12-12T04:59:00.000-08:00

My neck has been a problem for some time now and i have taken a step back to rehab it, thats why i havent written here.
i have started to train again a week ago, just light work and i am going to do so for some time yet.

I am doing my kind of Easy Strength Training 3 times a week and one DVRT sandbag training.

Todays practice was this.
Mobility drill (as always)
TGU 20kg 5*1/1
Press 24kg 1*1/1, 1*2/2, 1*3/3 and 1*4/4
Pull Ups body weight 1*4, 1*3, 1*2 and 1*1
Swings 24kg 110

And ended with some grip practice CoC
Warm up with Trainer 3*3/3
CoC 1 4*2/2
CoC 2 3*1/1

here is a strong gang of lady's GGS Lady s Going Strong

2011-11-23T06:59:00.000-08:00

Kettlebell. Sandbags, TRX and a pull up bar

2011-11-09T08:13:00.000-08:00

That was what i had to play with today =) and a jump rope.
Did i like it ??? Hell yeas =)

I had a group class at 07:00 in the morning and when that was done i stayed and did my practice.

I started with 5minute jump rope

Then
TRX hamstring curl (hip lifted)
Sandbag Snatch
TRX one arm pull and one arm Kettlebell press.

Back to jumping rope for 3minutes.
TRX low back row + biceps curl
Sandbag Rotated lungs power clean
Kettlebell Swings 1H
TRX pistol

Jump rope 1minute

TRX suspended lunge
Sandbag Staggered shouldered squats
Kettlebell Swins 2H
Tactical pull ups

And i was finished =)

Its time to get strong

2011-11-07T08:04:00.000-08:00

I took the big step and registered for the RKCII in Italy next year =) so now i have to get strong ;)

I am working to get strong and in the process get lean to.

Today it was Press and Pull up day so i did this light program.

I started with some trigger work with my Baseball, its needed =)
Then some stretching of shoulders, lats and chest.Did some RKC armbars with a 16kg and some Whitley (O`Conner) armbar to
Half kneeling Indianclub work and Indianclub swings #2-3
Warming up pressing 12kg, 16kg and 20kg

Press and Pull ups 5*3/3 24kg bell and 5*3 Body pull ups in super set
Press and Pull up 3*1/1 28kg bell and 3*1 12kg Pull up

Here is my friend Jason Marshall pressing Double 40kg bells

Some time with work and Certifications

2011-10-21T08:08:00.000-07:00

I have been working a lot this last weeks, getting the business going and attending a new cert.

I am working on getting our business growing by doing classes and inviting athletes, it has been fun work =)

I have also done one more Certification in DVRT sandbag training with Mr Josh Henkin, so now i am DVRT certified to.
Only getting the best for my clients.

What is DVRT ?
Let Mr Josh Henkin explain it for you just follow the link

http://www.ultimatesandbagtraining.com/why-sandbag-training/

I fell in love with the system he developed

I have been training but not that mush as a want but thats going to chance =)

Yesterday i started to press a bit heavier again.
My shoulders fell better so i am taking it slow up to heavy weight again.

Thursday practice
Indianclub Swinging 10minutes
Pressing warm up with Kettlebell from 12kg to 24kg and some stretching
28kg Pressing 3 ladders of 1-3 together with Tactical Pull ups 1-3
Then some mobility and stretching
Brettzell
RKC arm bar
Hip stretch

Todays practice
ASLR 3-10/10
Hip stretch
Partial TGU 32kg 4-1/1
TGU 32kg 1/1
Swings 24kg 1H/2H 220
And some TRX y and T shoulder exercise 3*10

Here is the beautiful and strong Lady Neghar Fonooni
Doing a TGU with 36kg

2011-10-01T05:54:00.000-07:00

Time to fill in some practice here again =)
I have to start being serous again whit my writing here.

27 September
Some light press and pull up work.
16kg 1*3/3 presses and 1*3 pull ups
20kg 1*3/3 presses and 1*3 pull ups
24kg 5*3/3 presses and 5*3 pull ups

Bottom up presses 20kg
1/1 press 1 pull up
2/2 press 2 pull ups
3/3 press 3 pull ups.

29 September
Snatch day =)

12kg 10/10
16kg 10/10
20kg 10/10
24kg 10/10/5/5
28kg 5/5

Then some Vo2MAx snatching 20kg 7reps per round
20rounds snatching then 10 rounds of Swinging

1 October
Some mobility drills from Ginastica and Flow fit
Brettzell 1.5 and 2.0

24kg TGU 5*1/1

Double 24kg Jerks
3* 2, 4, 6
1* 2, 4

Clubbell Swipes 2*15Ibs club
3*15

Airborne lungs 3*5/5

Mr Mark Reikind showing some Swipes

TGU, Double kettlebell work and just relaxing

2011-09-26T02:26:00.000-07:00

Ok havent written here for a week but here is what i have done, not mush but it has been good practice =)

17 September Saturday

Naked TGU 5/5
Partial TGU 24kg 5*1/1

Tactical Pull Ups blue band 2*8, 1*7

Dead lift
2*100kg, 2*125kg, 2*145kg, 2*155kg, 2*165kg

Zercher Squats 80kg 2*5

19 September
GTG style Tactical Pull Ups with 12kg 8 times over the day

21September
A short and sweet practice
Double 24kg jerks
3 ladders of 2, 4, 6

Snatch Transfer 20kg
3 rounds

Airborne lungs 5/5

22September
GTG Tactical Pull Ups and Pistols 8 times over the day

25September

Partial TGU 24kg 5*1/1

Double kettlebell complex
20kg 5 Snatch, 5 Cleans, 5 Squats, 5 Swings, 5 Tactical pull Ups (TPL)
24kg 1 Snatch, 1 Clean , 1 Squats, 1 Swing, 1 TPL
24kg 2 Snatch, 2 Cleans, 2 Squats, 2 Swings, 2 TPL
24kg 3 Snatch, 3 Cleans, 3 Squats, 3 Swings, 3 TPL
24kg 2 Snatch, 2 Cleans, 2 Squats, 2 Swings, 2 TPL
24kg 1 Snatch, 1 Clean , 1 Squats, 1 Swing, 1 TPL

One leg Dead lift 2*24kg 2*5/5

After seeing Neghar playing with double 20kg i had to step up and work harder =)