Got Goals?

These are the IKSFA rankings charts for men’s Long Cycle and snatch.

These charts are the reason that I am in the best shape of my life right now. Referencing these rankings charts, I currently hold a 1st ranking in the 90kg weight class for completing 87 repetitions of long cycle (swing, clean, jerk) with double 16 kg Kettlebell’s and 188 repetitions in the snatch (with my right arm only) with a 16kg Kettlebell at the recent IKSFA Canadian Championships that were held in Toronto, Ontario on April 28, 2012.

Today I am currently training for the next competition where I intend to achieve a CMS (Candidate Master of Sport) ranking in the 90 kg /  24kg Kettlebell Jerk and Snatch.

This means I will have to complete a minimum of 127 repetitions of the jerk and 168 repetitions in the snatch within the ten minute competition time limit.

To put things in perspective, to do this I will need to maintain an approximate 12 rep pace per minute throughout the jerk and an 17 rep per minute pace throughout the ten minute snatch set.

Is this doable? Without goals, vision and a plan…Definitely NOT.

This past weekend during my training sessions I was able to complete the snatch at 20 reps per minute and the jerk at 15 reps per minute with 20 kg’s , so if I keep up my training, and progress as to plan, I’m pretty sure that I’m on the right track to achieve my goal ranking at the next Nationals.

Students often ask me: “Where do you find your motivation?” My response: “Setting goals like this.”

Because of my background in Taekwondo and fitness it is extremely hard for me to motivate myself WITHOUT goals, whether it’s preparing for my 6th dan, breaking 10 boards with a back kick or doing an inverted push up, I approach each with the same level of determination and planning, otherwise they quickly become just another fantasy instead of a life changing reality.

I am learning that, athlete or novice, all of my students achieve markedly superior results with functional goals (based on performance and not aesthetics) than without.

Whether you want to earn a Yellow Stripe, Black Belt, lose some weight, or become a National or World Champion, nothing, I mean nothing happens without determination and planning.

So set those goals and get to it!

By: Master Bell


Why You Should Use Kettlebell’s

I’ve been training with Kettlebell’s for almost 5 years “Agatsu Kettlebell Certified” for a little over 3 of them. I live, breathe, talk about and workout with them sometimes 7 days a week. So it’s not surprising when people ask me, “Why Kettlebells?” I’m obviously a huge fan. There are many reasons for this but none of them are probably what you think and none of them are dogmatic.

First of all, Kettlebells are simple. They are canonballs with a handle. No one is worried about breaking them and they come in a relatively small array of sizes so there’s less wrangling of equipment and accessories. A group can grab a dozen or so in one trip. Clean up is quick and no one asks, “How does this thing work?” It’s heavy; you pick it up; you swing, push, press and snatch it, sometimes you carry it around. Done.

Secondly, Kettlebells are weird. The sizes are weird so it’s less likely someone’s ego is wrapped up in showing off with a 24kg bell instead of a 12kg bell. You just grab one that looks right and train with it. There’s nothing intimidating about them, but they are heavy enough to inspire a sense of conscientious safety. They are also just weird enough that even seasoned, experienced Kettlebeller’s give them respect when experimenting with them.

They are convenient. They require no maintenance and will last practically forever. If I want to go to the park or a beach, I can just grab a bell. If they get sand or seagull poop on them, I just wipe them off. You can scatter them around your life to insure that you are never far away from the ability to train. You just can’t beat that kind of convenience.

They are just better for most kinds of exercises. You can’t really swing a dumbbell or a barbell, and stationary machines have limited functionality and purpose. The asymmetry of a Kettlebell makes pressing, get ups, and jerks more intuitive. The unstable load makes bottoms-up pressing, get ups, squats, and carries a lot more informative. The handle helps you learn to use your grip to generate tension in goblet squats and pressing. And the handle just screams, “Pick me up and press, swing, snatch and carry me!”

The best reason of all. You work every major muscle group in one workout, while increasing flexibility, strength and improving all around functional mobility. For the Taekwondo athlete, kicking speed, power and strength increases exponentially, for the average person, joint and back issues become a thing of the past, while better health, muscle tone, fitness and higher self esteem and confidence become the things of the present.

The way I figure it we have two choices in life, we can either make time for fitness, or we better start making time for sickness and a world of pain.

Why Kettlebell’s? Because, there just what the doctor ordered.

By: Master Bell

For more information about our Kettlebell Fitness program click – HERE

For more information about Kettlebell Sport click – HERE

Master Bell Wins Two Gold!