We went throug some of the sitting positions, some of the anterior and posterior positions, swithches, travelling and a little bit of rolling. It all ended with some games where the participants get to play against/with each other.

Here’s some pictures from the workshop.

There will be more Primal Charge Workshops and Instructor courses in the future, keep your eyes open.

On the way home i found a phonebook that is put at the entrance of the building for everyone to pick one up so I did, my way… after that I decided to try to tear a deck of cards and that worked out well too. Here’s a video of the two tears.

Sign up here to get updates!

Here is todays training.

• Kettlebell snatch, 5 x 5 @ 28+28 kg
• Long cycle, Clean & Jerk, 5 x 5 @ 28+28 kg
• Bottom up press, 3 x 1/1 @ 28 kg
• Bottom up press, 2 x 1/1 @ 32 kg, PR!
• Bottom up press, 1 x 1 @ 28+28 kg PR! (did about 10 reps but only one was a lock out and a controlled enough descent)
• Kettlebell dead-lifts, 1 and 2 hands 28+28 kg

Here’s the video of the double 28 kg bottom up press, not the cleanest rep but it will be better…

It was a short and nice grind session, I had to save the hands after the snatches yesterday evening that gave me a some blisters.

• Military press, 3 x 1,2 @ 32 kg
• Turkish get-up with added presses, 3 x 1/1 @ 16kg
• Primal charge, working on some of the basics (this was done before the kettlebell class)

That’s all the training I’ve done and will do today, felt good to scale back on the amount of lifts. The program I did for four weeks did do a good job on my over all strength.

Now it’s time to start planning the Primal Charge workshop that I’ll teach this coming Sunday, and some other projects.
Sign up here to get updates!

• Kettlebells Snatch, 10 x 10/10 @ 32 kg
• Press, 3 x 1/1 @ 32 kg

The whole session took about 20 minutes to finish, felt really good to snatch the 32 again, has been a while now so i got some minor blisters from the friction in the hand but they will be gone soon…

Time to get some sleep before it’s time to coach kettlebells again…

Sign up here to get updates!

A few weeks ago I saw an add on one of the trams selling electric scooters with the slogan ”brings you wherever you want to go” or something in those lines. I have to say that it is an outrage that we in Sweden now have people that actually need that type of aid (except for disabled people that has a physiological need for it of course), it is just wrong!

I think that we actually do healthy people (with healthy I mean people that has the motoric ability to move by them selves, or would be if they lost weight) a disservice when we sell those aids before helping a person to move towards a healthier lifestyle. This has to be done pushing on a sound diet (LCHF/Paleo/Intermittent fasting) that makes the person start loose fat and gives the  person energy so that he/she can start moving again. Together with that start an exercise program that consists of good training that will do the job of activating the person in a safe way to avoid injuries that will be counter productive in the progress to make the person closer to a healthy, normal life.

The best way to activate a person in the beginning of a training program is  to give them the basic movements back, to make exercise that invokes the most primal movements in their system, moves that include (among other things), rolling, crawling, hinging, squatting, carrying.

The basic kettlebell lifts that is taught at the one day HKC Certifications offered by the RKC ”School of strength” is without a doubt the most effective lifts that can be used by a person that learns to move again. Kettlebells are a great tool to work with but the main thing with learning the kettlebells at the HKC is the way the lifts are treated, the safety, the way training is looked on, the progressions that is taught during the courses. The lifts in the HKC teaches hinging, squatting, getting up from the ground, they include slow movements and fast movements that include all your body and include activation of your brain.

The kettlebell it self is just a weight, but combined with the correct principles and movements it is the perfect tool for everyone, no matter what the goal of the training. Everyone will benefit from training with kettlebells if its done correctly.

Dieting… it’s not a question of dieting, it is a question of eating good and natural food that provides what you need so that you can move freely. If you have a bloated gut that puts pressure on the inner organs it will be harder to move freely and naturally (just think of exercising just after eating a big load of pasta, rice, potatoes… or any other food with a high content of Carbohydrates). Actually that might be the reasons that you don’t like to move in the first place.

Take a look at the bowels and the heart region of the person on the left in the picture. Do you think that that person finds movement and activity as easy and enjoyable as the person to the right? Also look at the knee joints of the person on the left, is that a knee joint that would appreciate the shocks from running/jogging on a treadmill or any other plyometric exercises? There is much better ways to do it!

I hope we can all agree on that putting persons on electrical scooters is the LAST thing we should do!

Sign up here to get updates!

What I’ve done to see the results is that I know what my results and how it felt before and after the 4 weeks…

Yesterday i did a test on the dead lifts and this is what went down.
Dead lift: 170 kg, 180 kg, 190 kg, 200 kg, 210 kg (fail), 210 kg

Dead lift before: 190 kg (418 lb)
Dead lift after: 210 kg (463 lb). I have pulled 210 kg before but that was over a year ago.

The military presses, 3 repetitions with a 28 kg kettlebell in each hand did feel much easier after a full session of ballistics lifts than the first set of the Grind block. Not a good way to measure but I do know that strength did increase over all and that was the goal.

I can without a doubt say that the weeks I got the most out of in the program was week 3 and 4 in the Ballistics block, heavy ballistic kettlebell lifts is definitely where the money is (as long as you learn to do them correct). Click here to book a session with me

Maybe it inspires someone to try the same.

I know that Arthur in the video below inspires me!

Sign up here to get updates!

The main programs that i have taken the ideas from is Pavels Return of the Kettlebell program, Pavel’s Power to the people and Pavel’s and Dan John’s book Easy strenght.

The Blocks
Grind block: The first two weeks was grind weeks with heavy lifts in a ascending waved ramp, all lifts was between 70-80% and i changed the number of sets instead of changing the number of reps in the sets. I stayed at 3 reps/lift/set and increased the amount of sets with one set/session.
Ballistic block: The second two weeks was ballistic lifts weeks with heavy ballistics in a ascending waved ramp, all lifts was between 70-80% and i changed the number of sets instead of changing the number of reps in the sets. I stayed at 3 reps/lift/set and increased the amount of sets with two sets/session. Every session in this block was finished with Turkish get-ups, while still having an elevated heart rate and some kettlebell dead lift variations.

Training days vs resting days & waving the load
Grind block: I trained for 3 days, rested for one day, trained for two days, rested for one day and the number of sets was waved so that the day after a resting day started at the same number of sets as the day before the resting day.
Ballistic block: The rest between set in the Ballistics block was between 15-30 seconds to stay at a heart rate that never went down to ”normal”.

Rest between sets
Grind block: The rest between the sets in the grind block was not measured or timed, I went back to the weight when I felt ready to lift again.
Ballistic block: The rest between set in the Ballistics block was between 15-30 seconds to stay at a heart rate that never went down to ”normal”.

Number of sets in the blocks
Grind block: The grind block started at 1 set and finished at 7 sets
Ballistic block: Started at 3 sets and finished at 15 sets

Every session was finished off with Primal Charge to recover and to relax. During the resting days I also did light and smooth Primal Charge to recover.

First week of the Grind Block (week 1) looked like this

First week of the Ballistic Block (week 3) looked like this:

If you have any questions about the program, please ask

Today I’m at day 5 of week 2 of the ballistics which means that this is todays training session.

• Snatch, 13 x 3 @ 28+28 kg
• Clean & jerk, 13 x 3 @ 28+28 kg
• Swing, 3 x 15 @ 28+28 kg
• Turkish get up, 3/side, alternating hands between every rep @ 28 kg
• Kettlebell dead lift variations, 1 and 2 legs with 28 kg kettlebells
• Primal Charge to wind down and to move around after the weights.

Sign up here to get updates!

Between the sessions I managed to train a little by my self. I saw an great video of  an RKC doing the 2 hand anyhow an in that lift there is a Bent press, which is a lift I really like but haven’t been able to do for a long while because of shoulder issues that I got when doing muscle ups a few years back.

Well, I tried to do a bent press with 32 kg and it worked out well, above all it was problem free on both shoulders, I decided to try the 40 kg Kettlebell and this worked out the same way so I decided to try to Bent Press ”The beast” (48 kg) and that too worked out well… noproblems with the shoulders, it was heavy and took some time to get it up but it worked!

Thank you FMS, Primal Charge, and RKC for fixing my shoulders!

I did it two more times on each side and recorded a video of the last one, here you go.

Sign up here to get updates!

To walk out of the training place and feel stronger/taller with a better posture than when you walked in there is a really good thing. I also think that I’m adding muscle at the same time as I’m keeping the body fat down… I’m usually around 88-89 kg and now the scale is showing 90,5 kg every morning. My body fat was 9,13% on 2012-04-30.

Here is todays training session…

• Snatch, 13 x 3 @ 28+28 kg
• Clean & jerk, 13 x 3 @ 28+28 kg
• Swing, 3 x 15 @ 28+28 kg
• Turkish get up, 3/3 @ 28 kg
• Kettlebell dead lift variations, 1 and 2 legs with 28 kg kettlebells
• Primal Charge to wind down and to move around after the weights.

Sign up here to get updates!

Training today felt a little sluggish in the beginning after the carb feast yesterday but picked up after a few sets off the snatches, I usually get into the training much easier than today.

• Snatch, 11 x 3 @ 28+28 kg
• Clean & jerk, 11 x 3 @ 28+28 kg
• Swing, 3 x 15 @ 28+28 kg
• Turkish get up, 3/3 @ 28 kg
• Kettlebell dead lift variations, 1 and 2 legs, @ 28 & 28+ 28 kg
• Primal Charge to wind down and to move around after the weights.

Sign up here to get updates!