c******t 发帖数: 1733 | 1 KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb
,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands
any how 用了70,35lb. |
n*****g 发帖数: 4117 | 2 qiang da强大
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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W*******l 发帖数: 1868 | |
z********0 发帖数: 9013 | |
m*******r 发帖数: 13263 | 5 niu
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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B********y 发帖数: 1356 | 6 Very impressive!
Years of hard work behind this. |
S********t 发帖数: 18987 | |
b**k 发帖数: 11850 | 8 好厉害!!!
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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C***1 发帖数: 2264 | 9 好厉害!!!(zt)
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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v*****r 发帖数: 2325 | 10 amazing display of joint strength & mobility, especially for a guy who is
not big or thick.
you play 70 as if i play 35. double snatch kb 70 ===> power clean barbell
225? barbell snatch 205?
look like you can snatch 88, maybe something in between, like 80, just like
62 between 53 and 70.
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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o*********e 发帖数: 2452 | 11 赞!刚弄了个小KB,这示范真是时候!
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c*******k 发帖数: 2427 | 12 强赞
第二个视频开头那一整个动作叫啥?前半部象 swing,后半部抛接
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c******t 发帖数: 1733 | 13 High pull- catch-squat combo
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 强赞 : 第二个视频开头那一整个动作叫啥?前半部象 swing,后半部抛接 : : 70lb : hands
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c******t 发帖数: 1733 | 14 给个动作列表把
Military press
Bottoms up press
Double bottoms Up press
See-saw Sots press
Bent press
Waiter’s press
Snatch- Overhead squat-Sots press combo
Clean-jerk-front squat combo
Two hands anyhow
High pull- catch-squat combo
Figure 8 to a hold
Snatch
Side Snatch
Snatch-Turkish Getup-Windmill-Military press combo |
c******t 发帖数: 1733 | 15 我现在已经可以snatch 88lb了。
barbell
like
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : amazing display of joint strength & mobility, especially for a guy who is : not big or thick. : you play 70 as if i play 35. double snatch kb 70 ===> power clean barbell : 225? barbell snatch 205? : look like you can snatch 88, maybe something in between, like 80, just like : 62 between 53 and 70. : : 70lb : hands
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c******t 发帖数: 1733 | 16 你初学不能用我这里的动作,你可以下载From Russia with tough love DVD开始学.
【在 o*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 赞!刚弄了个小KB,这示范真是时候! : : 70lb : hands
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v*****r 发帖数: 2325 | 17 最难的要数 以下动作了吧:
Double bottoms Up press, 70+70?
See-saw Sots press
double snatch 88 + 88?
if your bw = 150 or so, then barbell press 140 is already advanced level,
with bottom up press, add 15-20 lbs to each hands, so barbell press will be
170 - 180, elite level for sure!
becoming first chinese Master of sport, or kb certificied instructor?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 给个动作列表把 : Military press : Bottoms up press : Double bottoms Up press : See-saw Sots press : Bent press : Waiter’s press : Snatch- Overhead squat-Sots press combo : Clean-jerk-front squat combo : Two hands anyhow
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c******t 发帖数: 1733 | 18 I can pass the RKC test right now, but still have long way to go for the
Master of Sports. However, I can not justify spending several
thousand dollors on a certificate that never going to be used.
be
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 最难的要数 以下动作了吧: : Double bottoms Up press, 70+70? : See-saw Sots press : double snatch 88 + 88? : if your bw = 150 or so, then barbell press 140 is already advanced level, : with bottom up press, add 15-20 lbs to each hands, so barbell press will be : 170 - 180, elite level for sure! : becoming first chinese Master of sport, or kb certificied instructor?
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d*g 发帖数: 16592 | |
c*******k 发帖数: 2427 | 20 这个就清楚多了
谢谢师傅哈
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 给个动作列表把 : Military press : Bottoms up press : Double bottoms Up press : See-saw Sots press : Bent press : Waiter’s press : Snatch- Overhead squat-Sots press combo : Clean-jerk-front squat combo : Two hands anyhow
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c******t 发帖数: 1733 | 21 哈,骆驼也不向师傅报告进展
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个就清楚多了 : 谢谢师傅哈
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s***s 发帖数: 7178 | 22 crossfit,能给推荐些关于运动理论的阅读材料么?
就像你签名里写的,感觉如果没有理论指导的话,日常使用身体过程中还是很容易出问
题的。常见的比方说:突然搬重物闪了腰,下楼一脚踩空崴脚,长期不正确的姿势导致
劳损,耐力差,柔韧性差,锻炼特别容易拉伤,等等。
这些问题除了锻炼过程中自己小心体验不冒进,有没有些理论可以参考一下呢?
谢了先。 |
o*********e 发帖数: 2452 | 23 //狂汗
受教了。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你初学不能用我这里的动作,你可以下载From Russia with tough love DVD开始学.
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c******t 发帖数: 1733 | 24 I had some recommendations in this post.
http://www.mitbbs.com/article_t1/Fitness/31615913_0_1.html
You can also start with pavel tsatsouline's books and DVDs, which can be
easily downloaded everywhere.
【在 s***s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : crossfit,能给推荐些关于运动理论的阅读材料么? : 就像你签名里写的,感觉如果没有理论指导的话,日常使用身体过程中还是很容易出问 : 题的。常见的比方说:突然搬重物闪了腰,下楼一脚踩空崴脚,长期不正确的姿势导致 : 劳损,耐力差,柔韧性差,锻炼特别容易拉伤,等等。 : 这些问题除了锻炼过程中自己小心体验不冒进,有没有些理论可以参考一下呢? : 谢了先。
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c*******k 发帖数: 2427 | 25 这个问题很 tough,这半年没咋练,就只好偶尔在这里潜水啦。
今晚赶紧去测了一下,再加上状态不好,就只做了 swing,发觉没达到半年前的最高水
平,汗一个,不进则退。。。
改天去测一下 TGU, Clean and Snatch
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哈,骆驼也不向师傅报告进展
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s***s 发帖数: 7178 | 26 谢谢
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I had some recommendations in this post. : http://www.mitbbs.com/article_t1/Fitness/31615913_0_1.html : You can also start with pavel tsatsouline's books and DVDs, which can be : easily downloaded everywhere.
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v*****r 发帖数: 2325 | 27 feels like that mike mahler has some good writing about KB training for
beginners.
saw him snatch 106 for reps in comfortable manner!
bais for to grow snatch:
double KB MP, comfortable lock out over head for 10sec at least;
KB TGU, 5 min comforably under weight;
double KB swing (swing high), maybe high pull;
but KB is not about grow 1RM agressively.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我现在已经可以snatch 88lb了。 : : barbell : like
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c******t 发帖数: 1733 | 28 High pull or GS style swing will definitely help snatch. The biggest
challenge for my snatches is hand protection.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : feels like that mike mahler has some good writing about KB training for : beginners. : saw him snatch 106 for reps in comfortable manner! : bais for to grow snatch: : double KB MP, comfortable lock out over head for 10sec at least; : KB TGU, 5 min comforably under weight; : double KB swing (swing high), maybe high pull; : but KB is not about grow 1RM agressively.
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c*******k 发帖数: 2427 | 29 看视频你好象没戴手套。
我就只有刚开始一两次没用手套,现在是不用手套根本没法做。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : High pull or GS style swing will definitely help snatch. The biggest : challenge for my snatches is hand protection.
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v*****r 发帖数: 2325 | 30 if do a lot of high-rep sets, better use competition style KB (thinner
handle, more expensive). quote from Mahler.
i quickly found my weak link --- grip endurance, all pulling motions tax
grip, i think i am not doing the same exercise, but they all stress
grip, whose weakest link is elbow connection tissue.
i guess the first 3 month is all test and see with moderate weight,
understand overhead lift and back health
KB exercise stuart stuart mcgill recommends is not Snatch or TGU, but KB buttom up carry,
isometric hold < 10 sec,
asymetric such as suitable carry
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : High pull or GS style swing will definitely help snatch. The biggest : challenge for my snatches is hand protection.
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c******t 发帖数: 1733 | 31 这段时间练习gs style lift, 进步不是很大。重新学习steve cotter的视频,发现还
是一些细微的技术没有掌握。gs style讲究的是效率,节能,运动和休息一体。
#jerk:应该是90%的腿部运动,我的第二个dip不够,leg involvement不足,其实更接
近push press, 导致lat,shoulder 疲劳。
#snatch: 非常多的腿部参与。我起来是没有dip,过度利用pull的力量。drop时太直,
太快。 而是应该先垫起脚尖,身体后倾,卸掉一些力量,利用身体姿势的变换带动KB. |
s********r 发帖数: 2308 | 32 本来挺喜欢kettlebell的,中学体育课上总用这玩艺作提铃深蹲。可是这东西被炒作得
太厉害,弄得这么简单的大铁疙瘩居然比同重量的哑铃贵好几倍,就不喜欢了。如果能
像哑铃一样在大概$0.5/lb价位上的话我肯定会买几个的。 |
d*i 发帖数: 9453 | 33 唉,这个我也有同感,啥时候能便宜点儿啊!
【在 s********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来挺喜欢kettlebell的,中学体育课上总用这玩艺作提铃深蹲。可是这东西被炒作得 : 太厉害,弄得这么简单的大铁疙瘩居然比同重量的哑铃贵好几倍,就不喜欢了。如果能 : 像哑铃一样在大概$0.5/lb价位上的话我肯定会买几个的。
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m*******r 发帖数: 13263 | 34 我没有手套,不过女孩子还是带手套吧。。。
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 看视频你好象没戴手套。 : 我就只有刚开始一两次没用手套,现在是不用手套根本没法做。
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c******t 发帖数: 1733 | 35 这价格也不是炒作,它的制作工艺比哑铃复杂多了。哑铃只要对称就行了,好的壶铃要
是一整块铸铁,不能是球和手柄焊接在一起的。手柄的形状,角度,和球体的距离都很
讲究。不能太光滑,也不能太粗燥。壶铃运动有太多太多细微的技术是哑铃没法比拟的
,制作工艺也难得多。相比起来,有时我到觉得哑铃贵了。
【在 s********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来挺喜欢kettlebell的,中学体育课上总用这玩艺作提铃深蹲。可是这东西被炒作得 : 太厉害,弄得这么简单的大铁疙瘩居然比同重量的哑铃贵好几倍,就不喜欢了。如果能 : 像哑铃一样在大概$0.5/lb价位上的话我肯定会买几个的。
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c*******k 发帖数: 2427 | 36 嗯,工艺要求是高。不过还是希望不管咋的改进一下,降低点价钱,以后我也弄两个在
家里用:)
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这价格也不是炒作,它的制作工艺比哑铃复杂多了。哑铃只要对称就行了,好的壶铃要 : 是一整块铸铁,不能是球和手柄焊接在一起的。手柄的形状,角度,和球体的距离都很 : 讲究。不能太光滑,也不能太粗燥。壶铃运动有太多太多细微的技术是哑铃没法比拟的 : ,制作工艺也难得多。相比起来,有时我到觉得哑铃贵了。
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c******t 发帖数: 1733 | 37 Check your local craigslist, there might have some good deals. If my memory
serves me correctly, you live in north texas, check this out
http://dallas.craigslist.org/ndf/spo/2038021200.html
They have ader bells $1.35/lb.
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯,工艺要求是高。不过还是希望不管咋的改进一下,降低点价钱,以后我也弄两个在 : 家里用:)
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c******t 发帖数: 1733 | 38 再说说jerk.
重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过
程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来
3。Second dip, 脚后跟猛踏回地面,把身体推离kb。
Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上
身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要
tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用
,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身
体连同kb bump起来. 手臂还是贴着身体的,并不用力。
Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
掌握了这些技巧后,昨晚突破了2*88lb kb jerk. 单手53lb kb 10分钟jerk,kb 不
落地104个。 |
c*******k 发帖数: 2427 | 39 谢谢哈,暂时我还不用买。
看来craigslist可能也有不错的deal,以后买的时候去留意一下
memory
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Check your local craigslist, there might have some good deals. If my memory : serves me correctly, you live in north texas, check this out : http://dallas.craigslist.org/ndf/spo/2038021200.html : They have ader bells $1.35/lb.
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c******t 发帖数: 1733 | 40 再学习这段录像,从ivan呼吸技术中得到很多启发。首先,它起始时吸气并不很深,这
样有利于保持爆发力。jerk起来后也并没呼出所有空气,而是保留一些维持tension,
并使下落时转换到吸气更smooth。下落时利用kb下落趋势,爆发性呼出所有空气,完成
动作。rack时,两次深呼吸,使身体得到休息。他的技术非常完美,50多个reps, 动作
form,节奏从始至终基本保持不变。5分钟,overhead 举起了6864lb 的总重量。 |
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b***k 发帖数: 2829 | 41 niu!
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再说说jerk. : 重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过 : 程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来 : 3。Second dip, 脚后跟猛踏回地面,把身体推离kb。 : Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上 : 身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要 : tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用 : ,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身 : 体连同kb bump起来. 手臂还是贴着身体的,并不用力。 : Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
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c******t 发帖数: 1733 | 42 Several reviews on kettlebell quality. |
c******t 发帖数: 1733 | 43 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋
势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol |
B********y 发帖数: 1356 | 44 呵呵,我只有早饭之前称才勉强不overweight。
我觉得只要不少吃到影响锻炼,力量有进步,肌肉量肯定会缓慢上升,体重也会随着上
去。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋 : 势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol
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m*******r 发帖数: 13263 | 45 你跟它套磁也没什么意义哦,呵呵呵
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋 : 势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol
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s********r 发帖数: 2308 | 46 今天在gym里用60磅的试了下snatch, 不注意技术的话砸手臂还是很疼的,而且是越用
力越疼。后来做对了感觉还是不错的,出汗很快,不过前天硬拉伤了肩所以就没有多做。
研究了一下,没发现什么复杂工艺,不外乎浇铸+磨光+上漆三步。工艺比起45磅的杠铃
片如何?也是要整体铸造,也是要抛光上漆。
总体来说,要配两对壶铃的价钱够在本地craigslist上买一套300+磅的olympic 杠铃组
外加卧推架了,这个性价比根本不具备可比性。
crossfit挺有意思的,我去年研究划船机的时候在crossfit论坛上找到了很多info,而
且最后也是买了concept2。不过这东西搞得标准一套套的,有时候觉得有点邪教的意味。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这价格也不是炒作,它的制作工艺比哑铃复杂多了。哑铃只要对称就行了,好的壶铃要 : 是一整块铸铁,不能是球和手柄焊接在一起的。手柄的形状,角度,和球体的距离都很 : 讲究。不能太光滑,也不能太粗燥。壶铃运动有太多太多细微的技术是哑铃没法比拟的 : ,制作工艺也难得多。相比起来,有时我到觉得哑铃贵了。
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c******t 发帖数: 1733 | 47 My swing program
1. Swing heavy: hard style, two hands swing, 88lb, descending ladder
40-35-30-25-20-35-30-25-20-15 30" rest between sets
2.Drop set: GS style
88lb L5, R5
70LB L10, R10
62LB L15, R15
53LB L20, R20
44LB L25, R25
35LB L30, R30
26LB L35, R35
30" rest between weight change |
c******t 发帖数: 1733 | 48 Back to the basic
Swing and turkish get up are two fundamental movements of kettlebell lifting
. Repetition is the best teacher.There are some lessons that only lots and
lots of correct reps can teach. A martial art master once noted that 10,000
reps of each basic strike, block and kick is enough to attain a rudimentary
understanding of each movement, but it takes 100,000 reps before anything
like mastery occurs. So I plan to go back to the basic next month. Personal
goal: 5000 swing and 500 TGU for a month. |
c******t 发帖数: 1733 | 49 Just find out that kettlebell snatch can burn average 20 calories/min, about
twice as much as boot camp and spinning. The study was carried out by the
American Council on Exercise recently.
Here is the link of the whole article
http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf |
b***i 发帖数: 10018 | 50 nice, how long can you do it non-stop?
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | 51 The test was not done in a non-stopped manner. It was a 15/15 interval. I
usually use the 36/36 interval, which is much harder than 15/15, for 15min.
can not go any longer because my hands are killing me. I also do other
exercises besides snatch. For example, today my workout was
100 clean jerk long cycle
200 snatch
200 swing
100 figure 8 to a hold
100 high pull squat combo
The total time was around 1 hour.
I did actually test this routine in my friend's laboratory, the total calories burned was around 1400.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : nice, how long can you do it non-stop? : : about
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s***s 发帖数: 7178 | 52 文章很好
有个问题,类似太极拳,瑜伽,站桩这样缓慢甚至静止的运动单位时间内能燃烧多少热
量?
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | 53 If you want to lose weight with yoga like exercises, you will be very
disappointed.
Here is an article
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100230555
【在 s***s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 文章很好 : 有个问题,类似太极拳,瑜伽,站桩这样缓慢甚至静止的运动单位时间内能燃烧多少热 : 量? : : about
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v*****r 发帖数: 2325 | 54 KB 的市场还是小所以价格贵
KB流派的训练理念很好
PAVEL TSATSOULINE 的书 很有开创性,也很全面, from strength, mobility,
flexibility
his students includes steve cotter, mike mahler, all have many good
teachings
with or without KB, many of their teachings can be used.
mike mahler actually provided alternative to KB
if you are not big fan of Kettlebell cult, dumbbell should be enough for the
following:
clean and press
swing
turkish get up
(jerk snatch are advanced, optional)
all above can be done with dumbbell, maybe not as convenient, but if you are
not training for hip rep Givory sport, the difference is not very big.
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯,工艺要求是高。不过还是希望不管咋的改进一下,降低点价钱,以后我也弄两个在 : 家里用:)
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v*****r 发帖数: 2325 | 55 很好的体会,我光看COTTER 的KB 录像大全还没理解您这么深
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再说说jerk. : 重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过 : 程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来 : 3。Second dip, 脚后跟猛踏回地面,把身体推离kb。 : Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上 : 身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要 : tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用 : ,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身 : 体连同kb bump起来. 手臂还是贴着身体的,并不用力。 : Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
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v*****r 发帖数: 2325 | 56 嗯.
看COTTER KB 大全中
KB 冠军 VALERO 呼吸也是很轻松
倒是COTTER 经常用HIGH PRESSURIZED BREATHE, 象蛇一样的嘶嘶的吐气, :)
您的耐力真是惊人, 6 + TON OF WEIGHTS LIFTED WITHIN 5 MIN!!!!一部大型的SUV 砸烂, 5分就全搬到2米多的架上
我35LBS 的KB JERK 8下就开始觉得FATIQUE 来了
当然我没有专门练JERK. EVEN WITH SYSMATIC TRAIN, I DON'T BELIEVE I CAN ATTAIN THAT IN A YEAR.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再学习这段录像,从ivan呼吸技术中得到很多启发。首先,它起始时吸气并不很深,这 : 样有利于保持爆发力。jerk起来后也并没呼出所有空气,而是保留一些维持tension, : 并使下落时转换到吸气更smooth。下落时利用kb下落趋势,爆发性呼出所有空气,完成 : 动作。rack时,两次深呼吸,使身体得到休息。他的技术非常完美,50多个reps, 动作 : form,节奏从始至终基本保持不变。5分钟,overhead 举起了6864lb 的总重量。
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W*******l 发帖数: 1868 | 57 我刚买了一对儿30磅的,准备开始练了。以后还请多多指教。
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c******t 发帖数: 1733 | 58 That was not me. It was Ivan, the greatest kettlebeller ever.
My own jerk record is around 6000lb in ten minutes.
You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go.
砸烂, 5分就全搬到2米多的架上
ATTAIN THAT IN A YEAR.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯. : 看COTTER KB 大全中 : KB 冠军 VALERO 呼吸也是很轻松 : 倒是COTTER 经常用HIGH PRESSURIZED BREATHE, 象蛇一样的嘶嘶的吐气, :) : 您的耐力真是惊人, 6 + TON OF WEIGHTS LIFTED WITHIN 5 MIN!!!!一部大型的SUV 砸烂, 5分就全搬到2米多的架上 : 我35LBS 的KB JERK 8下就开始觉得FATIQUE 来了 : 当然我没有专门练JERK. EVEN WITH SYSMATIC TRAIN, I DON'T BELIEVE I CAN ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 59 好说好说,我们一起探讨。
【在 W*******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我刚买了一对儿30磅的,准备开始练了。以后还请多多指教。 : : 70lb : hands
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W*******l 发帖数: 1868 | 60 也就是60磅(2X30)举100下?
your groove with ladder is the way to go.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : That was not me. It was Ivan, the greatest kettlebeller ever. : My own jerk record is around 6000lb in ten minutes. : You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go. : : 砸烂, 5分就全搬到2米多的架上 : ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 61 It was a single 53lb kb jerk 116 reps
【在 W*******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 也就是60磅(2X30)举100下? : : your groove with ladder is the way to go.
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W*******l 发帖数: 1868 | 62 哇,是单手啊! 真牛。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : It was a single 53lb kb jerk 116 reps
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c******t 发帖数: 1733 | 63 More about swing
Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。 |
v*****r 发帖数: 2325 | 64 恩 我的体会是手臂整个过程一定要完全伸直(FULLY EXTENDED ELBOW),
ELBOW 没有完全打开的话很容易在做HIGH REP时伤到ELBOW. 这也可以ELIMINATE 手臂
做工
然后就是身体TENSE & RELAX 跟SWING 配合好
TOP OF SWING, RELAX, 回落时及时收紧躯体, 靠HIP JOINT PRIME MOVER 来制动
整个过程胳膊的用力跟跟胳膊伸直挂在单杠上类似
HIGH REP kb SWING 是很好的CARDIO WORK OUT
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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v*****r 发帖数: 2325 | 65 原来是我将KB 回落的时候肩膀制动做工了, 所以累的快。 八个就累了。
现在KB 回落时我靠TENSE RACK POSITION 接回落KB, 靠KNEE DIP制动。 轻松了很多
。
可以一分钟做18个, USING 35KB。一分下来还有余力。
【 在 crossfit (kettlechallenge) 的大作中提到: 】
groove with ladder is the way to go. |
v*****r 发帖数: 2325 | 66 能 JERK DOUBLE 88lb kb 很牛
那 STANDING DOUBLE 88LBS KB 军推都可以了3-5下了吧。
我觉得DOUBLE JERK/SNATCH 的重量最好不要用超过DOUBLE 军推的重量, FOR SAFETY
REASON, ISN'T IT。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再说说jerk. : 重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过 : 程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来 : 3。Second dip, 脚后跟猛踏回地面,把身体推离kb。 : Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上 : 身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要 : tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用 : ,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身 : 体连同kb bump起来. 手臂还是贴着身体的,并不用力。 : Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
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c******t 发帖数: 1733 | 67 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超
过1万磅。video 也贴到首贴了。 |
m*******r 发帖数: 13263 | 68 好白。。。:P
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超 : 过1万磅。video 也贴到首贴了。
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B********y 发帖数: 1356 | 69 很野兽啊!!
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超 : 过1万磅。video 也贴到首贴了。
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c******t 发帖数: 1733 | 70 ft, 不白衣服就太脏了
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好白。。。:P
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c******t 发帖数: 1733 | 71 过奖了,离野兽还任重道远
【在 B********y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很野兽啊!!
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c******t 发帖数: 1733 | 72 刚刚又重新数了一下,167个, 总重量 11690lb |
W*******l 发帖数: 1868 | 73 哇哦! 牛。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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m*******r 发帖数: 13263 | 74 我还纳闷儿呢,说怎么手的颜色不太一样呐?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : ft, 不白衣服就太脏了
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m*******r 发帖数: 13263 | 75 等肩膀好了也像大侠你一样开练。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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c*******k 发帖数: 2427 | 76 对第一个video:上臂不用力我是做到了,就是觉得那个黑人的头是低着的,那样的话
好象不太容易保持背部平直,或者说hip尽量往后坐以助于hip snap。还有觉得那个女
的手臂一直都支得比较高。
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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v*****r 发帖数: 2325 | 77 what's the requirements for "master of sport"
if weight class = 73kg
must use 70(32kg) bell
biathon (double bell jerk, single bell snatch) 125 reps for 10min
long cycle (double clean and jerk), 50 reps for 10min
double bell jerk is much harder than single bell
since you did 167, maybe close to MS
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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v*****r 发帖数: 2325 | 78 that's 132 bell! when ivan was a guest at valery fedorenko's club.
fedorendo can do 132bell for 50reps too.
fedorendo is a guest in Cotter's video to demo.
look like he sells good pro grade kb, $2/lbs including shipping.
http://store.worldkettlebellclub.com/products/16kg-VF-ProGrade-Kettlebell.html
groove with ladder is the way to go.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : That was not me. It was Ivan, the greatest kettlebeller ever. : My own jerk record is around 6000lb in ten minutes. : You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go. : : 砸烂, 5分就全搬到2米多的架上 : ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 79 那个黑人的是hard style 和pro-style 混合的,适合保存体力。你现在向那女的学就
行了
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 对第一个video:上臂不用力我是做到了,就是觉得那个黑人的头是低着的,那样的话 : 好象不太容易保持背部平直,或者说hip尽量往后坐以助于hip snap。还有觉得那个女 : 的手臂一直都支得比较高。 : : , 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把 : 手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过 : 程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 身体,才能swing 起来。
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c******t 发帖数: 1733 | 80 This is a very good price. I am in if they offer free shipping. I have been
eying on pro-bells for a while now, but just hesitate to pull the trigger
since I have spent so much on the cast iron bells (including customized
painting).
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : that's 132 bell! when ivan was a guest at valery fedorenko's club. : fedorendo can do 132bell for 50reps too. : fedorendo is a guest in Cotter's video to demo. : look like he sells good pro grade kb, $2/lbs including shipping. : http://store.worldkettlebellclub.com/products/16kg-VF-ProGrade-Kettlebell.html : : groove with ladder is the way to go.
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c*******k 发帖数: 2427 | 81 哦,我就只做了 hard style lock
昨天小试了一下swing,单手居然用以前双手的重量
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那个黑人的是hard style 和pro-style 混合的,适合保存体力。你现在向那女的学就 : 行了
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v*****r 发帖数: 2325 | 82 Perform better has promo for gs style kb. Price a bit higher. But free
shipping. About 1.6 per lbs for 70bell
70lb
hands
超过1万磅。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c******t 发帖数: 1733 | 83 Thanks. I will wait, looks like the prices of pro-bells are falling.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Perform better has promo for gs style kb. Price a bit higher. But free : shipping. About 1.6 per lbs for 70bell : : 70lb : hands : 超过1万磅。
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v*****r 发帖数: 2325 | 84 hot deals KB at walmart
cap barbell kb only 1.38 per pound including tax shipping to home !!!
beat 1.40 + plus tax at local store. only 10lbs increment tho, but if you
are looking for 70- 80-bell, they are right on target.
http://slickdeals.net/forums/showthread.php?sduid=0&t=2472577
i ordered one pro grade 53lbs kb from perform better (free shipping ending
dec 31)
just to have a model. may get another prograde 70-bell in the future.
for max strength train, 88+, iron bell should be fine. no need to buy pro
grade.
53 and 70-bell may consider prograde.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Thanks. I will wait, looks like the prices of pro-bells are falling.
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v*****r 发帖数: 2325 | 85 steve cotter described the difference between rigid style and GS style.
http://www.crossfit.com/journal/library/59_07_Cotter_Kettlebell_Methods.pdf
the most obvious feature of GS style swing shown by the black guy: head /eye
moving with the swing.
the lady's head /eye stays facing forward.
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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c******t 发帖数: 1733 | 86 两个pro-grade 70lb kb运到,正式开始练习double 70lb clean& jerk long cycle.
结果很令人丧气,最多只能做17reps,离 master sports还差得太远。
再贴一遍自己非常喜欢的视频 |
v*****r 发帖数: 2325 | 87 master 的要求是50个/10分钟
以你的基础, 练一段时间就能达到了。
DENISOV IS a much bigger guy than you, he probably weighS over 200 lbs.
我猜要么 LADDER, 要么WORK UP TO HEAVIER BELL SO THAT 70-LB BELL FEEL
LIGHT。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 两个pro-grade 70lb kb运到,正式开始练习double 70lb clean& jerk long cycle. : 结果很令人丧气,最多只能做17reps,离 master sports还差得太远。 : 再贴一遍自己非常喜欢的视频
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c******t 发帖数: 1733 | 88 这次很难,很有力不从心的感觉,看来要花很长很长的时间
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : master 的要求是50个/10分钟 : 以你的基础, 练一段时间就能达到了。 : DENISOV IS a much bigger guy than you, he probably weighS over 200 lbs. : 我猜要么 LADDER, 要么WORK UP TO HEAVIER BELL SO THAT 70-LB BELL FEEL : LIGHT。
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c******t 发帖数: 1733 | 89 上个星期把这篇文章告诉给肺科的一个朋友,他非常感兴趣,今天一定要我给他做小白
鼠。我们商量作36/36 interval, 要连续做40分钟以上。考虑到减少对手的磨损,用较
小的44lb kb snatch。 program 是这样的,左手36秒snatch 16下,休息36秒,右手36
秒16snatch, 休息36秒,一共做20组。
前胸后背粘上几个sensor就开始snatch, 整个过程用了51分钟,一共snatch 了640下,
共28160lb, 朋友计算总共烧了1250卡左右。不过试验目的没达到,我的心率始终维持
在130左右, 就是太轻松了。可能跟我练比赛性质的gs style lift有关,这点snatch
的量太简单了。不像作double long cycle, 10几秒内心率就能升到非常高。
虽然我觉得很轻松,但烧烧热量还是很可观的, 每分钟基本达到25卡,如果push the
limit, 会更高。过几天还要做2次测试,朋友要算standard error.
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | |
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k*1 发帖数: 723 | |
r****n 发帖数: 7223 | |
c******t 发帖数: 1733 | 93 准备把这一贴改为壶铃运动专贴,把自己运动的心得,进展, 看到过好的资料记录下
来。也欢迎有兴趣的同修们参加。请版主高抬贵手,不要删了。 |
c******t 发帖数: 1733 | 94 前两天虽然运动时间不长,但觉得量还是过了。
周二:53lb double snatch 7, 9, 11, 13
53lb double bottoms up sots press 3x5
53lb double renegade row (feet on swiss ball) 3X5 each side
44lb double situp getup 3X5
周三:35lb double duck walk and press 3x40 feet
35lb double creep down and press 3x16
53lb double pistol 3x5 each side
35lb double circular stepping drill, 3 round trips in the room
周四:放松,active rest
44lb 36/36 snatch interval (16 reps/set total 36 sets)
周六要到邻居家跟他摔交,早就约好的,would be a tough day。 所以明天休息。 |
z********0 发帖数: 9013 | 95 邻居是干吗的?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 前两天虽然运动时间不长,但觉得量还是过了。 : 周二:53lb double snatch 7, 9, 11, 13 : 53lb double bottoms up sots press 3x5 : 53lb double renegade row (feet on swiss ball) 3X5 each side : 44lb double situp getup 3X5 : 周三:35lb double duck walk and press 3x40 feet : 35lb double creep down and press 3x16 : 53lb double pistol 3x5 each side : 35lb double circular stepping drill, 3 round trips in the room : 周四:放松,active rest
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c******t 发帖数: 1733 | 96 以前是seal,现在开了家小的club.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 邻居是干吗的?
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v*****r 发帖数: 2325 | 97 凑一下热闹。i resumed some KB work this week.
all at home. 在家里炼的一个的缺点是 容易流于over done or too much free style. learning lessons and trying to do better.
Tuesday( cardio)
interval run on grass next to home, 30/30 interval run with some stair step jump, total time 20min. 30/30 interval is the default timer by Gymboss @iphone.
Wednesday (pull vs. press super set)
A. pull up
B1.introductory plache push up
B2. KB floor press 53 + 70 (相当于70 + 70# 的bottom start 哑铃卧推, 我只卖了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
B3. KB 1arm military press 53
B4. 1arm push up
“A" super super set with "Bx", 6*(3-5)reps, pull up total 30reps.
Thursday ( mobility & cardio)
30/30 interval for 20min
shadow striking, bodyweight pistol, golf club swing, cossack, arm circle, KB snatch 2
* 3 * 53#, partial figure 8 to a hold 1*5*53#, bottom up clean1*5*53# right & left (做了一个垫子, 落下的时候不完全 fight,轻砸垫子,以很轻松的感觉为尺度, 保持心跳为尊), also tried some stability exercise from FMS.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 前两天虽然运动时间不长,但觉得量还是过了。 : 周二:53lb double snatch 7, 9, 11, 13 : 53lb double bottoms up sots press 3x5 : 53lb double renegade row (feet on swiss ball) 3X5 each side : 44lb double situp getup 3X5 : 周三:35lb double duck walk and press 3x40 feet : 35lb double creep down and press 3x16 : 53lb double pistol 3x5 each side : 35lb double circular stepping drill, 3 round trips in the room : 周四:放松,active rest
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c******t 发帖数: 1733 | 98 很棒!
其实除了几个比赛项目外,还是cast iron bell好用
你的plache push up可以脚在墙上滑动了吗?cossack你是doublebell 还是single?
style. learning lessons and trying to do better.
step jump, total time 20min. 30/30 interval is the default timer by Gymboss
@iphone.
了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 凑一下热闹。i resumed some KB work this week. : all at home. 在家里炼的一个的缺点是 容易流于over done or too much free style. learning lessons and trying to do better. : Tuesday( cardio) : interval run on grass next to home, 30/30 interval run with some stair step jump, total time 20min. 30/30 interval is the default timer by Gymboss @iphone. : Wednesday (pull vs. press super set) : A. pull up : B1.introductory plache push up : B2. KB floor press 53 + 70 (相当于70 + 70# 的bottom start 哑铃卧推, 我只卖了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。 : B3. KB 1arm military press 53 : B4. 1arm push up
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c******t 发帖数: 1733 | 99 关于训练强度,我觉得要想增长力量,速度,强度必须超出自己的comfort zone。 但
是如果因为需要recovery而打乱自己训练计划,那就是over train了。除非去参加比赛
,或偶然地挑战一下自己, mental toughness不应该在训练中有任何位置。 |
v*****r 发帖数: 2325 | 100 I only have 2 KB, 53# & 70#, currently too heavy to do hard KB exercise.
cossack is only bodyweight, with a twist lie on carpet, from Pavel super
joint MOBILITY ROUTINE.
planche push up还不可以脚在墙上滑动,不穿袜子 MAYBE OK.
Gymboss
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很棒! : 其实除了几个比赛项目外,还是cast iron bell好用 : 你的plache push up可以脚在墙上滑动了吗?cossack你是doublebell 还是single? : : style. learning lessons and trying to do better. : step jump, total time 20min. 30/30 interval is the default timer by Gymboss : @iphone. : 了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
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v*****r 发帖数: 2325 | 101 HOW OFTEN YOU DO 88# kb WORK?
EN. 高强度HEAVY WORKOUT i followed strength coach mike mahler's plan, heavy/light/medium + periodization
So heavy 一周一次 AT MOST, 然后歇个2天看身体反应。
FOLLOWED UP WITH LIGHT & MEDIUM LOAD WORKOUT REST OF WEEK.
尽量避免 3RM 以上。
HIGH VOLUME, ADD SEVERAL REPS A TIME WEEK OVER WEEK,
AVOID BIG INCREMENT FROM 10 TO 20 EVEN 30.
kb WORK IS SERIOUS STUFF, KEEP JOURNAL IS KEY TO AVOID OVER TRAIN or injury.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 关于训练强度,我觉得要想增长力量,速度,强度必须超出自己的comfort zone。 但 : 是如果因为需要recovery而打乱自己训练计划,那就是over train了。除非去参加比赛 : ,或偶然地挑战一下自己, mental toughness不应该在训练中有任何位置。
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c******t 发帖数: 1733 | 102 88的很少用了,基本两周一次,two hands swing和front squat。 jerk下落时对身体
shock太大, 暂时不敢再用2x88了。
其实你刚开始follow pavel的enter the kettlebell plan也挺好的,简单明了而且高
效。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : HOW OFTEN YOU DO 88# kb WORK? : EN. 高强度HEAVY WORKOUT i followed strength coach mike mahler's plan, heavy/light/medium + periodization : So heavy 一周一次 AT MOST, 然后歇个2天看身体反应。 : FOLLOWED UP WITH LIGHT & MEDIUM LOAD WORKOUT REST OF WEEK. : 尽量避免 3RM 以上。 : HIGH VOLUME, ADD SEVERAL REPS A TIME WEEK OVER WEEK, : AVOID BIG INCREMENT FROM 10 TO 20 EVEN 30. : kb WORK IS SERIOUS STUFF, KEEP JOURNAL IS KEY TO AVOID OVER TRAIN or injury.
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c******t 发帖数: 1733 | 103 One of the most inspiring videos I ever watched.
Wonderful demonstration of the strength and techniques of kettlebell jerk.
http://www.youtube.com/watch?v=4di2NqfxLyI&feature=related
注意听他的脚步声和呼吸声,从中可以学到很多 |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 105 Another good instruction video for swing. |
m******l 发帖数: 613 | 106 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生,感觉自己还是很弱。
我还不会jerk,还需要加强。
还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得
boring... |
v*****r 发帖数: 2325 | 107 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon.
on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon.
tuesday, resting shoulder and upper back, did the following simple workout:
floor press 1x3x53#, right & left
pull up 1x3x0
floor press 1x5x70#, right & left
pull up 1x5x10#
floor press 1x2x80# right, 1x1x80# left
(80# using 70.5# kettlebell stack with 10# stone bag.
floor press is a safer and simple alternative to bench press,
http://www.youtube.com/watch?v=5ApbfaHrO1Q
concluded with 2hand swing 1x10x53#
then another session of bodyweight pistol
5 2 4 2 4 1 2 total 20 reps right and left |
c******t 发帖数: 1733 | 108 记得你就是那个很牛的MM,press 12kg press, snatch 已经很棒了。 不要太追求大
重量,负责很容易受伤。
按dvd做很好的,记得你有AOS系列,那套安排的非常合理,自己很难安排的更好了,我
开始也是用了那套DVD。我现在安排就随意的多,基本上press day, core day,
explosive strength day, endurance day, combo day. 当然很难分清界限,每天侧重
一项吧。
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是 : 还是不能坚持很久。我是女生,感觉自己还是很弱。 : 我还不会jerk,还需要加强。 : 还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得 : boring...
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c******t 发帖数: 1733 | 109 我的体会是press和snatch一定要小心,第一年做10个以上reps,所作的重量要比你要努
力能handle的重量退一级。还有一定要drop shoulder in socket, 你可以试试拿一个
kb overhead lockout, 在屋里走来走去,体会下drop shoulder和不drop shoulder的
区别。还有overhead lockout时,试试open palm,可以纠正很多错误。
shoulder and upper back joint ligament and tendon.
of tendon/ligament strength over time. according to pavel, probably it take
1 year to condition ligament/tendon.
workout:
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon. : on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon. : tuesday, resting shoulder and upper back, did the following simple workout: : floor press 1x3x53#, right & left : pull up 1x3x0 : floor press 1x5x70#, right & left : pull up 1x5x10# : floor press 1x2x80# right, 1x1x80# left : (80# using 70.5# kettlebell stack with 10# stone bag. : floor press is a safer and simple alternative to bench press,
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c******t 发帖数: 1733 | 110 以前好多回帖找不到了, 长个教训, 在这一帖中有个备份 |
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v*****r 发帖数: 2325 | 111 的确是不能把一般 POWERLIFTING 中频繁冲击大重量的方式用在 KB EXERCISE 上。
KB EXERCISE 的花样多, 但是不能看到好玩就做。
我觉得最好一个一个一段时间琢步引进, 如果有必要的话。
用KB 做 BP, SQ, DL 还是很好。使用起来还蛮灵活.
我现在还是以 BODYWEIGHT 为主, 逐步引进KB EXERCISE。
KB STRENGTH COACH 一般都主张多样性, 比如
MOBILITY AND FLEXIBILITY。
我最近很ENJOY 做这种 MOBILITY, 空手。 general guide line - 若果空手都做不好
, 就别加重做了。 而且也可以发现关节中的SORENESS 和MOVE 存在的弱点。
TENDON 酸跟 MUSCLE 酸还是不一样。比如, 关节转动和移动有响声, 那明显是 TENDON/LIGAMENT 有STRAIN 和 STIFF 了。 tendon soreness lasts longer.
贴一个MOBILITY ROUTINE:
http://www.youtube.com/user/IKFFChannel#p/u/45/AAPjlomBgmc
http://www.youtube.com/user/IKFFChannel#p/u/78/-ffpcRxWgsg
DEMO BY COTTER, 但是明显是从PAVEL SUPER JOINT 中学来的, 稍有变化。 PAVEL
的包括COSSACK 。
【 在 crossfit (kettlechallenge) 的大作中提到: 】
take |
c******t 发帖数: 1733 | 112 你没下Encyclopedia Of Bodyweight Conditioning?
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 的确是不能把一般 POWERLIFTING 中频繁冲击大重量的方式用在 KB EXERCISE 上。 : KB EXERCISE 的花样多, 但是不能看到好玩就做。 : 我觉得最好一个一个一段时间琢步引进, 如果有必要的话。 : 用KB 做 BP, SQ, DL 还是很好。使用起来还蛮灵活. : 我现在还是以 BODYWEIGHT 为主, 逐步引进KB EXERCISE。 : KB STRENGTH COACH 一般都主张多样性, 比如 : MOBILITY AND FLEXIBILITY。 : 我最近很ENJOY 做这种 MOBILITY, 空手。 general guide line - 若果空手都做不好 : , 就别加重做了。 而且也可以发现关节中的SORENESS 和MOVE 存在的弱点。 : TENDON 酸跟 MUSCLE 酸还是不一样。比如, 关节转动和移动有响声, 那明显是 TENDON/LIGAMENT 有STRAIN 和 STIFF 了。 tendon soreness lasts longer.
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d*i 发帖数: 9453 | 113 对了,你把收信功能给屏蔽掉了,你的信我没办法回啊
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 以前好多回帖找不到了, 长个教训, 在这一帖中有个备份
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s****e 发帖数: 1984 | 114 12kg是26lb左右了。真是很牛啊。不过我们这儿卖kb都是按lb卖的。最近在看一套20/
25/30lb的kb,大概一块多一点一磅,好象价格还不错?
顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生,感觉自己还是很弱。我还不会jerk........
★ Sent from iPhone App: iReader Mitbbs 6.0 - iPhone Lite
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是 : 还是不能坚持很久。我是女生,感觉自己还是很弱。 : 我还不会jerk,还需要加强。 : 还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得 : boring...
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c******t 发帖数: 1733 | 115 去查了一下,我的好像缺省就是只收好友的的信,可是当初我什么都没改呀,不过现在
改好了。
多谢了,那贴我已经删了,以后不再单独发表话提了, 也就省了麻烦。
【在 d*i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 对了,你把收信功能给屏蔽掉了,你的信我没办法回啊
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c******t 发帖数: 1733 | 116 After burn, it is real.
This study indicates that the EPOC is 1/3 of the calories burned during a
workout. That is pretty significant.
Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print]
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Knab AM, Shanely RA, Corbin K, Jin F, Sha W, Nieman DC.
1 Human Performance Laboratory, Appalachian State University, North Carolina
Research Campus, Kannapolis NC 2 UNC Nutrition Research Institute,
University of North Carolina Chapel Hill, North Carolina Research Campus,
Kannapolis NC 3 Bioinformatics Research Center, University of North Carolina
at Charlotte, North Carolina Research Campus, Kannapolis, NC.
Abstract
INTRODUCTION: The magnitude and duration of the elevation in resting energy
expenditure following vigorous exercise have not been measured in a
metabolic chamber. This study investigated the effects of inserting a 45-min
vigorous cycling bout into the daily schedule versus a controlled resting
day on 24-h energy expenditure in a metabolic chamber.
METHODS: Ten male subjects (ages 22 to 33 yrs) completed two separate 24-h
chamber visits (one rest and one exercise day) and energy balance was
maintained for each visit condition. On the exercise day, subjects completed
45-min of cycling at 57% Wattsmax (mean±SD, 72.8±5.8% VO2max) starting at
11:00 am. Activities of daily living were tightly controlled to ensure
uniformity on both rest and exercise days. The area under the energy
expenditure curve for exercise and rest days was calculated using the
trapezoid rule in the EXPAND procedure in the Statistical Analysis Systems (
SAS) and then contrasted.
RESULTS: The 45-min exercise bout resulted in a net energy expenditure of
519±60.9 kcal (P<0.001). For 14-h post-exercise, energy expenditure was
increased 190±71.4 kcal compared to the rest day (P±0.001).
CONCLUSION: In young male subjects, vigorous exercise for 45-min resulted in
a significant elevation in post-exercise energy expenditure that persisted
for 14-h. The 190 kcals expended post-exercise above resting levels,
represented an additional 37% to the net energy expended during the 45-min
cycling bout. The magnitude and duration of increased energy expenditure
following a 45-min bout of vigorous exercise may have implications for
weight loss and management. |
c******t 发帖数: 1733 | 117 Percent reps/set Optimal total Range
55-65% 3-6 24 18-30
70-75% 3-6 18 12-24
80-85% 2-4 15 10-20
>95% 1-2 7 4-10
rilephin's table can be used as a tool to plan you next workout. This table
takes advantage of both the maximal and dynamic effort methods of strength
training. The reason we exercise using several methods is to vary the
level of resistance so to cause differences in metabolic reactions,
intramuscular coordination, and biomechanical variables. By training this
way we enable ourselves to work intensely enough to bring about the optimal
gains in strength.
When maximal weights are lifted the largest number of motor units are
activated . Using the maximal effort method is thought to be best for
training the muscles and CNS due to the great load place on them. Because
of the high level of motivation needed to lift maximal weights, the lifter
can easily become over trained. Therefore, only about 10% of our training
cycle will be spent lifting maximal and supramaximal weights.
As we all are very aware, a good maximal lift is often determined by the
amount of explosion we generate out of the hole. If the momentum is great
enough, we will generate enough speed to get through our sticking point and
be able to lock out the lift. Therefore, the dynamic effort method is very
useful in training the explosive strength necessary for getting those new
personal records. By training with intermediate loads, we are able to move
the weights quickly, thus improving the rate of force development and
explosive strength. Dynamic effort training is best done in the 55-82.5%
range, with controlled eccentrics and very explosive concentric lifting.
While the loads are intermediate in weight, maximal efforts should be used
in moving the weights.
As for the repetition range, Prilephin found that a given percent can be
optimally trained in the suggested repetitions per set range. Any less
than this and you have not done enough work, any more and the bar speed
slows too much. For example, if 55% is trained for 4 sets of 6 repetitions
, the total repetitions done will be 24. We are well within our optimal
total repetition range. Let's look at another example, 55% is trained for 8
sets of 3 repetitions. The total work done is still 24, with is still
within our optimal repetition range. So we can see how versatile this table
can be. |
c******t 发帖数: 1733 | 118 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That equals 9600 pounds of work at 50% of an 800 squat. At 60% the
lifts were reduced to 20. It was broken down to 10 sets of 2 reps at 60%.
That represents 480 pounds for 10 sets of 2 reps, or 9600 pounds. All three
lifters squatted 804.
A 700 pound squatter would use 350 (50%) for 12 sets of 2 reps, which is
8400 pounds of volume. At 60% 10 sets of 2 reps are done, or 420 pounds for
20 lifts, which equals 8400.
A 500 pound squatter would use 250 for 12 sets of 2 reps, which equals 6000
pounds of work. At 60% 10 sets of 2 reps are performed, or 300 pounds for 20
lifts, which equals 6000 pounds of volume. I hope you can understand how
important controlling the number of lifts at a certain intensity can be. The
squats were done off a parallel box with 40 pounds of chain at the top.
On max effort day, three days later, we use the conjugate method, where core
exercises that are similar to the classical lifts are performed. Good
mornings of many types, special squat bars, and other apparatus are employed
, but we never do a regular squat.
Start increasing the bar weight after a good warm-up. Do a lift of about 90%
, then try a personal record, and maybe one more, and then do your
assistance work.
If you look at both days, it looks like this: 80 lifts for explosive and
speed strength and 12 lifts for strength speed and absolute strength per
month. Remember, this represents training only the classic lifts. But it is
easy to see a direct correlation between a contest max and volume trained at
the correct intensity zones.
A Very important factor is special exercises. The coach, who is many times
the lifter himself, must find any weaknesses, i.e., a lagging muscle group.
For squatting or deadlifting, the posterior chain must be developed:
hamstrings, glutes, all back muscles, hips. At Westside this means the total
work is distributed like this: 40% Special exercises for Strength, 40%
Barbell Lifts, and 20% Restoration and Flexibility.
This will sometimes amount to 14 workouts per week. Close to contest time we
do fewer barbell lifts and raise special work where needed.
If your squat is stalled, more squatting won’t help. You may need more back
work or more ham/glute work. In the real world, a squat does not distribute
the work evenly. If it did, injury would seldom occur. When reaching your
highest potential, doing more classical lifts will only disturb good Form.
The same holds true for deadlifting, with even less deadlifting being
performed. Training with a barbell held in the hands taxes the CNS heavily.
This could lead to a negative training result. This is why we complement the
deadlift with many variations of squatting and good mornings. Deadlilting
is done with no more than 70% and only for singles. The intensity is raised
by using short rest periods between sets, about 30 seconds when doing 6-10
total lifts.
Learn the difference between training and testing the deadlift or squat.
Obtain a box squat PR with added bands that represents your contest squat. A
low box squat with the Safety Squat bar is a real indicator of absolute
strength for squatting and deadlifting. This is done on our max effort day.
Remember, if you squat 300 pounds, use 150-180 pounds on a box starting at
50% in a 3-week wave and ending at 60%. On weeks I and 2 do 12 sets of 2
reps, while on the third reduce the sets to 10. The bar volume is always the
same, 3600, but the total volume increases during the 3 weeks by adjusting
to new special exercises. With a little math, regardless what you squat, the
volume is customized for your top lift. At the same time, you are
perfecting your form, raising your work capacity, and bringing up your
lagging muscle groups.
In 1995, Zatsiorsky stated three methods of inducing maximal muscle tension.
1. Overcoming maximal resistance that causes maximal or near maximal muscle
tension (maximal effort method).
2. Using considerably less than maximal resistance until fatigue causes one
to fail (repetition method).
3. Using sub maximal weights accompanied by maximal speed (dynamic method).
All three must be monitored at all times during the year. This explanation
may seem simple to some, or possibly too complicated for others.
The keys to success are as follows:
1. Match volume with correct intensity. Refer to Prilepin’s intensity chart.
2. Use a max effort day and, 72 hours later, a dynamic method day.
3. Raise work capacity.
I have often been asked why is a high work capacity so important. If you are
in shape, the heavy weights and the high-volume training will have little
negative effect on the lifter. If you are physically fragile, the training
will affect you mentally as well as physically.
To calculate volume on max effort workouts, there are two methods to
consider. The first is when the objective is to increase muscle mass in
order to move into a higher weight class: 6-8 lifts in the 90% range. The
second method is 3 or 4 sets of 2 reps, the second at 90% and then the next
one or two a PR. We prefer the second method, from a psychological point of
view.
Regardless of how close it is to a meet, or right after, try a record. A
record is a process of time under tension. That is most important here. How
long it takes to complete a max lift must be duplicated with special core
exercises such as good mornings or deadlifts.
For ball players or Olympic lifters the percent for squatting is 65-80% for
dynamic day. The same procedure for max effort is used as explained earlier,
because we don’t wear supportive gear on this day.
For benching on dynamic day the percent of a meet max with a shirt is
roughly 40%, plus chains. If no chains or bands are added, use 50% of a
shirtless max. If your max is 300, do 8 sets of 3 reps using 150 pounds.
That’s 450 per set, for a total of 3600 pounds of volume. With a 500 max,
do 8 sets of 3 reps with 250. That’s 750 per set, times 8 sets equals 6000
pounds of barbell volume. Remember, this is a no-shirt bench. As you can see
, regardless of your bench max, the percent and the number of lifts stay the
same, but the volume is constantly increasing.
We don’t record special exercises volume, but it must be constantly
increasing in sets and top weight. Train special exercises in the correct
sequence. For the dead-lift and squat, work low back, ham/glutes, abs, in
that order. Don’t move on to the next exercise until muscles are thoroughly
worked. For the bench, do triceps, lats, upper back, rear and side delts.
The most essential muscle group must be the strongest or injuries will occur.
For bench max effort work, the same principles apply as for the squat and
deadlift. On max effort day, the conjugate method must be used, i.e., using
exercises that are mechanically similar to the classical lifts. Rotate to a
different exercise each week. This allows you to lift 100% plus each week.
None of the above can happen when using the progressive gradual overload
system. Please give it up. It just doesn’t add up. |
c******t 发帖数: 1733 | 119 Amazing
And 50reps snatches with the beast. This was about as flawless as you can
get on the 48kg(106 lb), very impressive. |
v*****r 发帖数: 2325 | 120 his max strength is stunning so snatching a 48kg like it is made of wood.
this guy has tremendous strength in tendon, saw him bottom up press 24kg,
with a 16kg stack on it, and reps.
my TGU on stronger side grows to 70#, military press not much progress.
military press asks for a number of small muscle groups around shoulder and
collar bone. 53# is 2rm for my left side, so it is hard to use 5rm. i started to try push press, with a 4-count lowering on left side, then do 1 2 3 ladder.
now I am no longer focus that much on grow quickly, but stay peaceful with
the weights.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Amazing : And 50reps snatches with the beast. This was about as flawless as you can : get on the 48kg(106 lb), very impressive.
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v*****r 发帖数: 2325 | 121 downloaded too many torrents, reviewed this one recently.
very good teaching on single leg plyo box jump, details on landing to miminize stress on knee.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你没下Encyclopedia Of Bodyweight Conditioning?
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t*********r 发帖数: 1822 | 122 壶铃里面是不是铅疙瘩啊?看着个儿都不大,这个159的开始我还以为59呢。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Amazing : And 50reps snatches with the beast. This was about as flawless as you can : get on the 48kg(106 lb), very impressive.
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c******t 发帖数: 1733 | 123 For the heavy ones, yes.
【在 t*********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 壶铃里面是不是铅疙瘩啊?看着个儿都不大,这个159的开始我还以为59呢。
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c******t 发帖数: 1733 | 124 十来天没怎么锻炼,非常懒散,本来以为身体会变得很弱。结果昨天到KB店里试了一下
,力量竟然还长了。左右手都jerk起来beast(106lb)各5reps。 |
c******t 发帖数: 1733 | 125 看了几段对目前最好的kb DVD的评论,可能对新人选择有些帮助
1. Anthony Diluglio (Art of Strength)
* AoS Training Clinic, vol. 1 (2 discs)
* AoS Providence (original and remake)
* AoS Firepower
* AoS Newport
2. Steve Cotter
* Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs)
* Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs)
* Extreme Kettlebell Workout (4 discs)
* Encyclopedia of Bodyweight Conditioning (3 discs) (not kb
but might as well learn about it)
3. Steve Maxwell
* 300 Kettlebell Challenge
* 300 Spartan Workout (not kb-- just including it to make
sure no one gets confused between the two "300" workouts)
* Cruel & Unusual 2
* Ultimate Upper Body Pull-up Workout (not kb but mildly
curious)
* Joint Mobility Series (3 discs) (not kb but mildly curious)
Comment#1
I'm not familiair with S. Maxwell's work, but I know some of Diluglio's and
Cotter's. I'll comment on those I have.
Diluglio has some of the best tutorials, IMO (including the free ones on his
website), BUT I haven't seen Cotter's. His training clinic is excellent: it
seems like he's encountered every form problem a trainee could have, and
instructs with a view to avoiding/correcting them.
I have Providence (and its remake) and Newport (Firepower uses two KB's, so
I didn't get that, though I was under the impression that it was more
advanced---not just because of the 2 KB--than Newport). The 2-minutes on, 1
minute of circuits are very time-efficient and effective. I like the remake
a bit better because of some variations on moves (like a swing-catch-squat
that DOESN"T have you tossing the KB in the air the way he does in
Providence).
I have Cotter's 4-DVD set (some of the workouts use 2 KB's, but I've been
modifying those by doing an even number of circuits, and using 1 KB at a
time, either for unilateral moves, or holding it with two hands). I really
like his warm-ups. Very thorough, and they seem effective. I haven't done
all his workouts, but there are already some I like better than others on
preview.
I like his use of around-the-body passes as rest moves.
One thing I noticed about him is that he doesn't squat back as far as many
other instructors do (he seems quite short, so maybe that's why I think it
would be interesting to have workouts with several KB RKC showing the same
move side-by-side, so we can see how they might look different on different
body types).
Of their workouts, my favorites are "The Kettlebell way" and Cotter's 20-
minute cardio circuit (but I've only done that one and his upper body
workout, so I might find I like his others as well).
As Alta once pointed out, most KB instructors are rather serious, some to
the point of being glum. Diluglio and Cotter come accross as low key, not
very smiley (though Cotter is a bit more laid back) and professional.
Comment#2
I have all of the DVDs that you are inquiring about. First, all three
instructors got their start under Pavel. Cotter's and Maxwell's form is
considered a soft form. Anthony's form is "Anthony's" form, which is
definitely different from the soft form style. Neither form is better than
the other. But, Anthony's form is much better to watch, at least in my
opinion.
For work along DVDs, Anthony is definitely the best on the market today,
both production wise and content wise. The music is excellent also. I have
all of Anthony's DVDs, and I have done all of them several times. Newport is
by far the most difficult DVD that Anthony has created to date. Even though
Firepower uses two kettlebells, I don't think it's near as tough as Newport
. If you read his forum, the members say the same thing. Everyone seems to
be in agreement about the difficulty level of all three from easiest to
hardest; Providence, FirePower, Newport. But, all are very challenging,
especially if you use the correct poundage.
Maxwell's and Cotter's DVDs are very basic, production wise. There's
absolutely no frills in their workouts. If you want a fancy background and
music, then these workouts will not suit you. But, if you are looking for
some fantastic kettlebell workouts, then you can not go wrong with either of
these instructors.
I've always said that Newport is the hardest DVD in my collection, but I
should really clarify that it's the hardest workout that I've done. There
are workouts on Cotter's Extreme Kettlebell Challenge set, and Maxwell's
Cruel & Unusual 2 that I know I will never be able to do in my lifetime, at
least without some serious modifications. So to say that Maxwell's and
Cotter's workouts aren't as hard as Newport isn't true.
As far as Mahler goes. I have his DVDs, too. For the life of me, I have no
idea why some people are saying that Mahler comes across as filled with
testosterone-loaded arrogance. I saw that thread a while ago and opted not
to respond. It looked to me that the majority of the people making that
comment never even saw his DVDs. Mahler's verbiage is rough though, and if
you're sensitive to this type of "male talk" then his DVDs aren't for you.
I think the majority of the footage from Cotter's Kettlebell Encyclopedia
can be found on YouTube. I have both volumes, but haven't previewed them. I'
ve just done the workout on the second DVD.
I LOVE all three instructors. I thought I would feel uncomfortable working
out with Maxwell, because he doesn't wear a shirt, but I'm very comfortable
working out with him. I'm just in awe of his awesome physique. He's around
55 years old, and his physique is incredible.
One of my favorite kettlebell workout is Cotter's Kettlebell Circuit. This
workout is so darn versatile. Done as is, it kicks some serious booty if you
are using poundage that is challenging for you. For me, it's using a 26 lb.
kettlebell without resting. I also love to superset this workout by
supersetting each exercise with around the body passes. I'm using a 30 lb.
kettlebell when I'm doing this as a superset. I start each round with around
the body passes and followed immediately with a kb exercise. I then pause
the DVD and rest for approx. 30 seconds, sometimes a minute. Amazing how
different this workout feels from the original format. |
c******t 发帖数: 1733 | 126 Steve Maxwell's 26 pistols. Guy was amazing at age 55.
Steve cotter achieved even more, he has done 80 continuous pistols each leg.
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j**f 发帖数: 7403 | 127 这个动作叫PISTOL啊? 学习了。
俺以为叫SINGLE LEG SQUAT。还是有区别的对吧。俺自己也做SINGLE LEG
SQUAT,但是动作自己想的,估计肯定不对。
leg.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Steve Maxwell's 26 pistols. Guy was amazing at age 55. : Steve cotter achieved even more, he has done 80 continuous pistols each leg. :
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z********0 发帖数: 9013 | 128 原来这个动作不需要蹲到底的阿。
另外,我感觉下蹲的时候,如果晃动的话,对膝盖的剪切压力比较大,maxwell戴了护
膝是不是也是这个考虑?
leg.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Steve Maxwell's 26 pistols. Guy was amazing at age 55. : Steve cotter achieved even more, he has done 80 continuous pistols each leg. :
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c******t 发帖数: 1733 | 129 SINGLE LEG SQUAT and pistol are the same thing.
Some people also call king's deadlift a single leg squat.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个动作叫PISTOL啊? 学习了。 : 俺以为叫SINGLE LEG SQUAT。还是有区别的对吧。俺自己也做SINGLE LEG : SQUAT,但是动作自己想的,估计肯定不对。 : : leg.
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c******t 发帖数: 1733 | 130 他带的主要是knee warmer. 考虑他近60岁的年纪,他不蹲到底也情有可原
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 原来这个动作不需要蹲到底的阿。 : 另外,我感觉下蹲的时候,如果晃动的话,对膝盖的剪切压力比较大,maxwell戴了护 : 膝是不是也是这个考虑? : : leg.
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j**f 发帖数: 7403 | 131 多谢指导!
假如俺每次跑步过后,只想做1-2个力量的动作(包括ABS)。
您说,做什么动作好呢?俺女生。跑步过后已经很累很累了。
我自己的设想是:每星期3次跑步后,一次卧推(哑铃)类的,一次DEADLIFT类,
一次LUNGE类。您觉得这样合理么? 俺不跑步的时候,不去GYM。:)
SINGLE LEG SQUAT and pistol are the same thing.
Some people also call king's deadlift a single leg squat.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : SINGLE LEG SQUAT and pistol are the same thing. : Some people also call king's deadlift a single leg squat.
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z********0 发帖数: 9013 | 132 我觉得这个动作,下蹲反而比起来难。
有啥技术要点吗?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 他带的主要是knee warmer. 考虑他近60岁的年纪,他不蹲到底也情有可原
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c******t 发帖数: 1733 | 133 lift first, run latter.
for lifting, i would like to recommend military or push press and deadlift.
It is not a good ideal to squat on your running day.
You can also do some light core exercises after running.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 多谢指导! : 假如俺每次跑步过后,只想做1-2个力量的动作(包括ABS)。 : 您说,做什么动作好呢?俺女生。跑步过后已经很累很累了。 : 我自己的设想是:每星期3次跑步后,一次卧推(哑铃)类的,一次DEADLIFT类, : 一次LUNGE类。您觉得这样合理么? 俺不跑步的时候,不去GYM。:) : : SINGLE LEG SQUAT and pistol are the same thing. : Some people also call king's deadlift a single leg squat.
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c******t 发帖数: 1733 | 134 http://www.beastskills.com/tutorials/tutorials/38
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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v*****r 发帖数: 2325 | 135 maxwell 演示的这个对BEGINNER有一定难度。
可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。
就是用手足抓住脚趾头。
还有一个 EASIER alternative 是蹲 在凳子上。
这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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j**f 发帖数: 7403 | 136 多谢建议!
看了MILITARY AND PUSH PRESS,俺一边肩膀不好,几个月不好,
昨天把一件衣服扔到外面地板上,既然肩膀突然疼了好久。。。所以,
这一类的,俺都不敢做。SIGH。
lift first, run latter.
for lifting, i would like to recommend military or push press and deadlift.
It is not a good ideal to squat on your running day.
You can also do some light core exercises after running.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : lift first, run latter. : for lifting, i would like to recommend military or push press and deadlift. : It is not a good ideal to squat on your running day. : You can also do some light core exercises after running.
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c******t 发帖数: 1733 | 137 They are not shoulder exercises, the focus should be on lats.
.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 多谢建议! : 看了MILITARY AND PUSH PRESS,俺一边肩膀不好,几个月不好, : 昨天把一件衣服扔到外面地板上,既然肩膀突然疼了好久。。。所以, : 这一类的,俺都不敢做。SIGH。 : : lift first, run latter. : for lifting, i would like to recommend military or push press and deadlift. : It is not a good ideal to squat on your running day. : You can also do some light core exercises after running.
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j**f 发帖数: 7403 | 138 可是坐姿和站姿的上举,肩膀不好,根本做不了啊。。。
还是俺做的不对?
They are not shoulder exercises, the focus should be on lats.
.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : They are not shoulder exercises, the focus should be on lats. : : .
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z********0 发帖数: 9013 | 139 好,我去研究一下
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : maxwell 演示的这个对BEGINNER有一定难度。 : 可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。 : 就是用手足抓住脚趾头。 : 还有一个 EASIER alternative 是蹲 在凳子上。 : 这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
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c******t 发帖数: 1733 | 140 可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。
你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press,
dumbbell row吧
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可是坐姿和站姿的上举,肩膀不好,根本做不了啊。。。 : 还是俺做的不对? : : They are not shoulder exercises, the focus should be on lats. : .
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c******t 发帖数: 1733 | 141
,
其实如果只选一个运动,绝对是turkish getup
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。 : 你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press, : dumbbell row吧
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j**f 发帖数: 7403 | 142 恩。多谢指导! 一直很仰慕你。。
可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。
你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press,
dumbbell row吧
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。 : 你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press, : dumbbell row吧
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v*****r 发帖数: 2325 | 143 here are some of my impressions of KB coaches, as i read a lot of materials
by the above coaches.
anthony is good at marketing, he rarely demo with heavy bells. his the forte
is to help people rehab.
cotter's strength is amazing, often demo heavy and difficult moves ("no
risk no reward"), his enclopeida is a good resource of reference and review.
But he didn't tell how a beginner get started and how to structruce a
program. I learned a number of moves from cotter though, such as single leg
box jump, plank jump, mobility
mahler is a good motivational speaker, he mentioned some good principles of
training ( such as being strong both physcially and mentally in life), he
covers a lot of program design. but latter i found out that that's pretty
much all copyied or slightly modified from Pavel' enter the kb. one thing he can do better
is to mention the possible mistakes and injuries, especially he is advocating going heavy...
Pavel is the original teacher, his books and video are great.
Gray cook at TPI's teaching is great sicne he is a physical theropist
anyway, just like learning to drive a car, one have to figure out firsthand
by himself.
kettlebell is not magic tool, but if use properly, a good tool to increase
athletism.
i like kettlebell as a part of program. still do other things for fitness.
what exercise to use, really depends on the goal of training
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 看了几段对目前最好的kb DVD的评论,可能对新人选择有些帮助 : 1. Anthony Diluglio (Art of Strength) : * AoS Training Clinic, vol. 1 (2 discs) : * AoS Providence (original and remake) : * AoS Firepower : * AoS Newport : 2. Steve Cotter : * Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs) : * Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs) : * Extreme Kettlebell Workout (4 discs)
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c******t 发帖数: 1733 | 144 Great input
Thanks for sharing.
我现在的主打program其实主要还是Anthony Diluglio 的Providence,只不过把他的35lb kb 换成了double 70lb。
materials
forte
review.
leg
of
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : here are some of my impressions of KB coaches, as i read a lot of materials : by the above coaches. : anthony is good at marketing, he rarely demo with heavy bells. his the forte : is to help people rehab. : cotter's strength is amazing, often demo heavy and difficult moves ("no : risk no reward"), his enclopeida is a good resource of reference and review. : But he didn't tell how a beginner get started and how to structruce a : program. I learned a number of moves from cotter though, such as single leg : box jump, plank jump, mobility : mahler is a good motivational speaker, he mentioned some good principles of
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d*i 发帖数: 9453 | 145 我是能蹲下去,起不来。
当然我不是慢慢蹲下去的,到了最后,是咣当一下蹲到底的:(
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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m*******r 发帖数: 13263 | 146 我由于肩伤和脚踝都有大半年没碰那几个铁疙瘩了。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 准备把这一贴改为壶铃运动专贴,把自己运动的心得,进展, 看到过好的资料记录下 : 来。也欢迎有兴趣的同修们参加。请版主高抬贵手,不要删了。
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c******t 发帖数: 1733 | 147 你的肩膀怎么这么难好。
别人forward给我一片文章,关于肩伤的。好像很好,可我没耐心看,对你没准有帮助。
http://www.kettlebellblogger.com/how-to-protect-your-shoulders-
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我由于肩伤和脚踝都有大半年没碰那几个铁疙瘩了。
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m*******r 发帖数: 13263 | 148 谢谢。
平时倒还好,但就是不能用力,很容易疲劳。刚约了physical therapy。
助。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你的肩膀怎么这么难好。 : 别人forward给我一片文章,关于肩伤的。好像很好,可我没耐心看,对你没准有帮助。 : http://www.kettlebellblogger.com/how-to-protect-your-shoulders-
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c******t 发帖数: 1733 | 149 A video I posted in another thread. Keep a copy here.
An American crossfitter trained for ninja |
c******t 发帖数: 1733 | 150 Johann Martin, master of sport, Fifty years of struggle with the iron |
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z********0 发帖数: 9013 | 151 真牛。
你说,杂技演员是不是也应该很强的?
不知道他们平时都练啥
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Johann Martin, master of sport, Fifty years of struggle with the iron
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z********0 发帖数: 9013 | 152 很impressive的视频,怎么大家没comments?
可能“色女”们对老头的身体不感冒? :D
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Johann Martin, master of sport, Fifty years of struggle with the iron
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c******t 发帖数: 1733 | 153 存个备份
可以只练四项,bench, military, squat, deadlift。 每个星期练四天,每天集中练
一项,每一个周期四周。
第1周 3x5
第2周 3x3
第3周 3x(5, 3, 1)
第4周 deloading
然后第2轮,这时力量会有增长,用更大的重量。
具体先测自己的one-rep max, 然后以90% 1rm为基数算,利用以下program
第1周 第2周 第3周 第4周
set1 65%x5 70%x3 75%x5 40%x5
set2 75%X5 80%x3 85%x3 50%x5
set3 85%X5+ 90%x3+ 95%x1+ 60%x5
5+, 3+, 1+的意思是你利用那个重量做最高reps,但不要力竭 |
z********0 发帖数: 9013 | 154 这个正好和我现在练的一样。
不过我把squat和bench放一起,military和DL放一起。然后有余力再加点pull up, abs
我现在做的是5x5.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 存个备份 : 可以只练四项,bench, military, squat, deadlift。 每个星期练四天,每天集中练 : 一项,每一个周期四周。 : 第1周 3x5 : 第2周 3x3 : 第3周 3x(5, 3, 1) : 第4周 deloading : 然后第2轮,这时力量会有增长,用更大的重量。 : 具体先测自己的one-rep max, 然后以90% 1rm为基数算,利用以下program : 第1周 第2周 第3周 第4周
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c******t 发帖数: 1733 | 155 这套方法的创始人特别强调要严格遵守program,不要随意改动,很多人实践了也同意。
主要program外,你倒可以加一些辅助运动,如push up, pull up等。off day你也可以
跑步什么的。
abs
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个正好和我现在练的一样。 : 不过我把squat和bench放一起,military和DL放一起。然后有余力再加点pull up, abs : 我现在做的是5x5.
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z********0 发帖数: 9013 | 156 这套方法叫啥?
我好去研究一番。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这套方法的创始人特别强调要严格遵守program,不要随意改动,很多人实践了也同意。 : 主要program外,你倒可以加一些辅助运动,如push up, pull up等。off day你也可以 : 跑步什么的。 : : abs
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c******t 发帖数: 1733 | 157 我记不太清楚了,好像叫5-3-1啥的
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这套方法叫啥? : 我好去研究一番。
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z********0 发帖数: 9013 | 158 is this one?
http://www.amazon.com/Simplest-Effective-Training-Increase-Stre
5/3/1: The Simplest and Most Effective Training System to Increase Raw
Strength
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我记不太清楚了,好像叫5-3-1啥的
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 160 yes
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : is this one? : http://www.amazon.com/Simplest-Effective-Training-Increase-Stre : 5/3/1: The Simplest and Most Effective Training System to Increase Raw : Strength
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z********0 发帖数: 9013 | |
z********0 发帖数: 9013 | |
z********0 发帖数: 9013 | 163 看了一下评论,这个531更适合intermedia/advanced的人练
我现在差不多半只脚迈进了novice level, 目前除了MP,别的每周还能长5lb, 所以趁着
新手的蜜月期,按5x5的能进步快些。
等我下个阶段来尝试531
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : got : http://filebase.to/files/2024040/531_The_Simplest_and_Most_Effe
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z********0 发帖数: 9013 | 164 http://www.fullkontact.com/pdfs/crossfit.pdf
我咋觉得这个crane dip更难啊,得抓着那条和torse成90度的腿。在腿伸直的情况下,
我抓到就很费劲了,更别说往下蹲了。。。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : maxwell 演示的这个对BEGINNER有一定难度。 : 可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。 : 就是用手足抓住脚趾头。 : 还有一个 EASIER alternative 是蹲 在凳子上。 : 这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
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c******t 发帖数: 1733 | 165 刚刚看到一个video,这人10分钟snatch了300多下。他为了追求强度,并没用很好的
form。但整个心肺能力非常惊人,我觉得我要这么呼吸10分钟的话,可能要挂掉了
Ivan Denisov的另一项世界纪录,35分钟连续730snatch,一次换手, 简直怀疑他是不
是人类。按另外一项测试记录,我估算一下,他这35分钟大概能消耗差不多3000卡。就算他技术更有效,省力些,2500卡也应该有了。 |
z********0 发帖数: 9013 | 166 第二个人身材不错,第一个腿怎么那么细长?
就算他技术更有效,省力些,2500卡也应该有了。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚看到一个video,这人10分钟snatch了300多下。他为了追求强度,并没用很好的 : form。但整个心肺能力非常惊人,我觉得我要这么呼吸10分钟的话,可能要挂掉了 : Ivan Denisov的另一项世界纪录,35分钟连续730snatch,一次换手, 简直怀疑他是不 : 是人类。按另外一项测试记录,我估算一下,他这35分钟大概能消耗差不多3000卡。就算他技术更有效,省力些,2500卡也应该有了。
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c******t 发帖数: 1733 | 167 正说明强壮并不需要像肌肉人
我估计很多人也会认为第二个不够fit, 他的肌肉不可能不发达,但更关键是能发挥这
些肌肉的潜能
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 第二个人身材不错,第一个腿怎么那么细长? : : 就算他技术更有效,省力些,2500卡也应该有了。
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z********0 发帖数: 9013 | 168 我觉得第二个人挺fit的,有肌肉,但不是那种过于bulky的
第一个,说实话,假如路上看到,不会想到强壮。
可能是如pavel所说,他的神经系统能调动更多的肌肉吧
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 正说明强壮并不需要像肌肉人 : 我估计很多人也会认为第二个不够fit, 他的肌肉不可能不发达,但更关键是能发挥这 : 些肌肉的潜能
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c******t 发帖数: 1733 | 169 第一个力量也很强,他10分钟可以snatch200来个70lb的
这个话题让我想起我以前在crossfit club的时候,同一个组的有个业余的fighter,他
跟我们说,看到胸肌发达和有漂亮腹肌的,尽管揍是了,绝对安全。他开玩笑,而且也
有些夸张,但也有一定道理。李小龙可能是反例,但我不知道他不是拍电影的话,还会
不会练出那么漂亮的腹肌
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得第二个人挺fit的,有肌肉,但不是那种过于bulky的 : 第一个,说实话,假如路上看到,不会想到强壮。 : 可能是如pavel所说,他的神经系统能调动更多的肌肉吧
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z********0 发帖数: 9013 | 170 那说说那种是不能揍的?有明显特征吗? 我看到了好小心点。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 第一个力量也很强,他10分钟可以snatch200来个70lb的 : 这个话题让我想起我以前在crossfit club的时候,同一个组的有个业余的fighter,他 : 跟我们说,看到胸肌发达和有漂亮腹肌的,尽管揍是了,绝对安全。他开玩笑,而且也 : 有些夸张,但也有一定道理。李小龙可能是反例,但我不知道他不是拍电影的话,还会 : 不会练出那么漂亮的腹肌
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c******t 发帖数: 1733 | 171 lol, 最好像defensive drive一样,防止挨揍才是正途
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那说说那种是不能揍的?有明显特征吗? 我看到了好小心点。。。
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z********0 发帖数: 9013 | 172 看来练练跑步很有必要阿。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : lol, 最好像defensive drive一样,防止挨揍才是正途
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v*****r 发帖数: 2325 | 173 可以做 toe touch 的话, crane dip 不是很难.
抓住脚 可以减小 对 flexiblity 的要求, 也可以帮助保持tension.
如果crane dip 做不了, 可以扶助 门框做, 或hold 一个10-20 磅 的weight 做, 或在
下坡上做. |
z********0 发帖数: 9013 | 174 我今天是做起来了。不过手抓的那条腿有时候会不自觉的有一点点弯,没有完全伸直
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可以做 toe touch 的话, crane dip 不是很难. : 抓住脚 可以减小 对 flexiblity 的要求, 也可以帮助保持tension. : 如果crane dip 做不了, 可以扶助 门框做, 或hold 一个10-20 磅 的weight 做, 或在 : 下坡上做.
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c******t 发帖数: 1733 | 175 本来我还怀疑GS的carry over不如hard style, 但这个结果使我看法大大改变,Ivan
Denisov有生以来第一次concept2 rowing,也就是随便玩玩,就整出了世界第八的成绩。
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c******t 发帖数: 1733 | |
u******a 发帖数: 7843 | 177 人牛逼到这种程度已经不需要漂亮的肌肉来装点门面了...
绩。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来我还怀疑GS的carry over不如hard style, 但这个结果使我看法大大改变,Ivan : Denisov有生以来第一次concept2 rowing,也就是随便玩玩,就整出了世界第八的成绩。 :
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c******t 发帖数: 1733 | |
S*****s 发帖数: 2290 | 179 赞!
70lb
hands
超过1万磅。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c**********t 发帖数: 8546 | |
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c******t 发帖数: 1733 | 181 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是
什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走
路都需要慢慢往前挪着走。 |
z********0 发帖数: 9013 | 182 just curious, how many reps did you do in your first set?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是 : 什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走 : 路都需要慢慢往前挪着走。
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c******t 发帖数: 1733 | 183 17, but body weight only.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : just curious, how many reps did you do in your first set?
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z********0 发帖数: 9013 | 184 steve can do 80 reps each leg in one set?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 17, but body weight only.
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c******t 发帖数: 1733 | 185 yep, and 14 with double 70lb kb at rack.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : steve can do 80 reps each leg in one set?
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z********0 发帖数: 9013 | 186 我想问问,你是啥时候开始力量训练的?开始的时候,是啥基础?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : yep, and 14 with double 70lb kb at rack.
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c******t 发帖数: 1733 | 187 20岁出头吧,10几年了,开始也不是很壮,但还算fit, 其实到现在也没很壮过
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我想问问,你是啥时候开始力量训练的?开始的时候,是啥基础?
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z********0 发帖数: 9013 | 188 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上
我开始这么晚,进度还要慢很多。。。)
能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4
年开始用KB?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 20岁出头吧,10几年了,开始也不是很壮,但还算fit, 其实到现在也没很壮过
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l********y 发帖数: 1327 | 189 40多?你已经40了吗?
认真练2个月就有明显变化了,6个月就进阶中级水平,12个月进入一般的高手行列,哪里
需要那么多时间.
,4
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上 : 我开始这么晚,进度还要慢很多。。。) : 能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4 : 年开始用KB?
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z********0 发帖数: 9013 | 190 没有阿,可crossfit不是练了10多年嘛
6个月到不了中级水平吧?
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
上面说,从untrained -> novice, 3-9 months
我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS,
SQUAT是novice水平了,
deadlift练得少,现在卡在grip的力量上了。
power clean/power snatch还根本没练过呢。
我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。
以此类推,按我的水平,到intermediate也得两年吧。
在 linkthesky (linkthesky) 的大作中提到: 】 |
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c******t 发帖数: 1733 | 191 不要跟任何人比,今天能做到昨天做不到的事,并持之以恒就是成就了。只要你练得精
力充沛,体力活动轻松自如,平常不生病就可以了。反正我的健身目的是这样的,至于
现在达到什么水平,只不过惯性的每天都想进步的副产品。
在正式举重前,我开始跟我姐夫练了一些body weight 的东西,后来又玩了好久的
swissball。练了一段瑜伽,很快就放弃了。后来就举重,主要是functional strength
的练法,但对理论也不是很懂,就是跟一些program 学。以后看了一篇文章,说体能的
重要性(爆发性的耐力)的重要性,对照了一下,觉得自己很差,就开始练hindu
squat, hindu pushup。后来参加了crossfit club, 练了几个月,不是很喜欢。但接
触了壶铃,就喜欢上了。其实我以前在一个格斗的电影里也看到壶铃训练,觉得很酷,
但也没当回事。喜欢壶铃后,了解到pavel,从他那学了比较系统的健身知识,和前苏联
的那套训练方法。然后自己找理论书看。去年去参加了pavel办的一个camp,认识了一些
朋友, 不少是职业的trainer, fighter, 还不断收到他们email,从中也学了不少东西。
,4
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上 : 我开始这么晚,进度还要慢很多。。。) : 能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4 : 年开始用KB?
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c******t 发帖数: 1733 | 192 我以前瞎摸索,耽误不少功夫。你照着pavel的那套方法练,会进步很大的。至于举多
少量,就是量变过程,循序渐进就行了
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没有阿,可crossfit不是练了10多年嘛 : 6个月到不了中级水平吧? : http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm : 上面说,从untrained -> novice, 3-9 months : 我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS, : SQUAT是novice水平了, : deadlift练得少,现在卡在grip的力量上了。 : power clean/power snatch还根本没练过呢。 : 我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。 : 以此类推,按我的水平,到intermediate也得两年吧。
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v*****r 发帖数: 2325 | 193 空手和光脚的pistol 其实较难。
我停留在5-7rm 很长一段时间了。
我做的最多的一次是40left 40 right. 还是用12345 的ladder 作的。当时的状态也较
好。
可能是OFF DAY 处于recover 中。
状态好的时候再试一下。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是 : 什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走 : 路都需要慢慢往前挪着走。
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i***l 发帖数: 4182 | 194 不会吧
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 17, but body weight only.
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v*****r 发帖数: 2325 | 195 关键是move well, and keep joint healthy, and maintain decent cardio capacity
, healthy level of hormone and feel good.
trying to get some big numbers often leads to injuries. 比较我们是业余的。
can't afford injury. some are minor injuries, but when they happen to core,
they can be big distractions to everyday life and work.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没有阿,可crossfit不是练了10多年嘛 : 6个月到不了中级水平吧? : http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm : 上面说,从untrained -> novice, 3-9 months : 我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS, : SQUAT是novice水平了, : deadlift练得少,现在卡在grip的力量上了。 : power clean/power snatch还根本没练过呢。 : 我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。 : 以此类推,按我的水平,到intermediate也得两年吧。
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c******t 发帖数: 1733 | 196 很难吗?
我前几天还贴了一个快60岁的连续26个哪
练到一定阶段就变成耐力练习了,需要加weight了
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不会吧
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i***l 发帖数: 4182 | 197 no, I just thought that you should be able to do a lot more
maybe you did not take break between sets?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很难吗? : 我前几天还贴了一个快60岁的连续26个哪 : 练到一定阶段就变成耐力练习了,需要加weight了
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c******t 发帖数: 1733 | 198 所以说很矬吗。不过很多东西不能carry over, 我很长时间都在GS training, 基本不
做pistol了
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : no, I just thought that you should be able to do a lot more : maybe you did not take break between sets?
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z********0 发帖数: 9013 | 199 写得太好了!
多谢老大鼓励。
strength
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不要跟任何人比,今天能做到昨天做不到的事,并持之以恒就是成就了。只要你练得精 : 力充沛,体力活动轻松自如,平常不生病就可以了。反正我的健身目的是这样的,至于 : 现在达到什么水平,只不过惯性的每天都想进步的副产品。 : 在正式举重前,我开始跟我姐夫练了一些body weight 的东西,后来又玩了好久的 : swissball。练了一段瑜伽,很快就放弃了。后来就举重,主要是functional strength : 的练法,但对理论也不是很懂,就是跟一些program 学。以后看了一篇文章,说体能的 : 重要性(爆发性的耐力)的重要性,对照了一下,觉得自己很差,就开始练hindu : squat, hindu pushup。后来参加了crossfit club, 练了几个月,不是很喜欢。但接 : 触了壶铃,就喜欢上了。其实我以前在一个格斗的电影里也看到壶铃训练,觉得很酷, : 但也没当回事。喜欢壶铃后,了解到pavel,从他那学了比较系统的健身知识,和前苏联
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v*****r 发帖数: 2325 | 200 看来GS style KB training 没有那末神。
还是练什么长什么。
我看anderson silva 不像炼 KB 的。但是他的Power, 反应速度,敏捷度, 动作准确
性真是过人。 还有nba 球员, 他们很多都是natural athlets, 跳得高, 跑得快, 像是17 岁以前通过open field sports, body weight move, natural talent 就打下了很出色的运动基础。
最近我的KB lift 的涨了 一些, 但是有2-3 个月没有练golf swing, 昨天去range
练了一下,结果球都难以hit solid 的,更别提打得比以前远了。 倒是有几个球hit solid, 但是好像没有以前远。毕竟动作感觉陌生了很多。。。
当然,我还是很推崇KB training, 特别是现在这个年龄阶段。as cotter said, it is conditioning tool.
等我把技术恢复一下,看有没有carry over.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 所以说很矬吗。不过很多东西不能carry over, 我很长时间都在GS training, 基本不 : 做pistol了
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v*****r 发帖数: 2325 | 201 穿鞋和不穿鞋的差距可能有5-7 reps. 脚跟垫高的难度减小很多。
身体恢复和没有恢复的差距也很大。
身体的flexibility 一天中也变化,flex 不好的时候,或则身体还没有 活络开, 也
难很多, 数量少很多。
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : no, I just thought that you should be able to do a lot more : maybe you did not take break between sets?
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v*****r 发帖数: 2325 | 202 觉得kb 对出手的power 有帮助, 但是不一定对出手速度有帮组。
boxer 和 mma figher 还主要是通过sparing 提高hand speed, lateral move,
forward/backward move speed. 我看 cotter 在KB ‘pedia 2 中的workout 中, 有很多body weight move. i believe cotter 在接触KB前就有很好的基础了。 maybe cotter felt like KB can diversify his training, plus he can make money by teaching KB lifting...
另外,golf swing 提高击球速度,coach 也不建议用重的club, heavy club 倒是可
以提过身体稳定性, 一定程度范围内间接帮组 striking speed。 |
l********y 发帖数: 1327 | 203 你体重多少?按这个网站说法中级应该是novice,一般高级水平是intermediate,高级
advanced,精英elite.你花6个月进novice不算要求高吧.165的体重bench才要求152,绝
对不高.我大一那年体重129lb已经bench超过这个值了.大一军训结束开始练到寒假测试
.我很多同学也基本在这个水平左右,他们都是没有训练基础的周围县市考进来的瘦小孩
.一年以后大多数人体重还是130-140lb左右,但是bench都在155以上了.按你这个网站都
intermediate了.
恕我直言,绝大多数人我觉得都是太娇惯自己了,当然如果本来就是玩玩那没事,可是毕
竟那么多时间投入,没产出不理解.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没有阿,可crossfit不是练了10多年嘛 : 6个月到不了中级水平吧? : http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm : 上面说,从untrained -> novice, 3-9 months : 我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS, : SQUAT是novice水平了, : deadlift练得少,现在卡在grip的力量上了。 : power clean/power snatch还根本没练过呢。 : 我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。 : 以此类推,按我的水平,到intermediate也得两年吧。
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c******t 发帖数: 1733 | 204 KB是很好的tool,但并不是magic tool。 对一个人合适,不一定对另外一个人合适。
专项运动还是要专向的训练,但kb, body weight还是最好, 最方便的conditioning
tools.我觉得KB训练对身体素质全面性的提高是独一无二的,特别是对core的锻炼。我
在这里说过很多遍了,我练KB最大的收获是把身体作为一个unit去运动。
KB在美国普及时间还不长,现在也很多职业运动员开始用他们了。KB在特种部队,消防
队,警察中已经非常普遍了。
像是17 岁以前通过open field sports, body weight move, natural talent 就打
下了很出色的运动基础。
solid, 但是好像没有以前远。毕竟动作感觉陌生了很多。。。
is conditioning tool.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 看来GS style KB training 没有那末神。 : 还是练什么长什么。 : 我看anderson silva 不像炼 KB 的。但是他的Power, 反应速度,敏捷度, 动作准确 : 性真是过人。 还有nba 球员, 他们很多都是natural athlets, 跳得高, 跑得快, 像是17 岁以前通过open field sports, body weight move, natural talent 就打下了很出色的运动基础。 : 最近我的KB lift 的涨了 一些, 但是有2-3 个月没有练golf swing, 昨天去range : 练了一下,结果球都难以hit solid 的,更别提打得比以前远了。 倒是有几个球hit solid, 但是好像没有以前远。毕竟动作感觉陌生了很多。。。 : 当然,我还是很推崇KB training, 特别是现在这个年龄阶段。as cotter said, it is conditioning tool. : 等我把技术恢复一下,看有没有carry over.
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i***l 发帖数: 4182 | 205 没那么夸张,按你的说法这动作就没意义了
我倒是觉得他不过是动作生疏了而已
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 穿鞋和不穿鞋的差距可能有5-7 reps. 脚跟垫高的难度减小很多。 : 身体恢复和没有恢复的差距也很大。 : 身体的flexibility 一天中也变化,flex 不好的时候,或则身体还没有 活络开, 也 : 难很多, 数量少很多。
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z********0 发帖数: 9013 | 206 我专门找了一下我的log, 我正式开始follow stronglift 5x5x5是9月中旬
到现在差不多6-7个月,我练的4个项目,3个达标了,嘿嘿,我觉得还可以
novice不是入门吗?
Novice: A person training regularly for a period of 3-9 months. This
strength level supports the demands of vigorous recreational activities.
也就是能满足活跃一点的娱乐活动。按本版标准(忘记谁说的了),bench 1x bw才算
起步价,呵呵
【在 l********y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你体重多少?按这个网站说法中级应该是novice,一般高级水平是intermediate,高级 : advanced,精英elite.你花6个月进novice不算要求高吧.165的体重bench才要求152,绝 : 对不高.我大一那年体重129lb已经bench超过这个值了.大一军训结束开始练到寒假测试 : .我很多同学也基本在这个水平左右,他们都是没有训练基础的周围县市考进来的瘦小孩 : .一年以后大多数人体重还是130-140lb左右,但是bench都在155以上了.按你这个网站都 : intermediate了. : 恕我直言,绝大多数人我觉得都是太娇惯自己了,当然如果本来就是玩玩那没事,可是毕 : 竟那么多时间投入,没产出不理解.
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l********y 发帖数: 1327 | 207 这个标准本身比较低啊,说那么多还要点明这点。
ok,ok,你觉得达标了就好那就好,借用水版一笑话贴:
蔬菜水果里谁有手机?
萝卜青菜,各有索爱。哈哈
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我专门找了一下我的log, 我正式开始follow stronglift 5x5x5是9月中旬 : 到现在差不多6-7个月,我练的4个项目,3个达标了,嘿嘿,我觉得还可以 : novice不是入门吗? : Novice: A person training regularly for a period of 3-9 months. This : strength level supports the demands of vigorous recreational activities. : 也就是能满足活跃一点的娱乐活动。按本版标准(忘记谁说的了),bench 1x bw才算 : 起步价,呵呵
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c******t 发帖数: 1733 | 208 some swing tips, simple and clear |
c******t 发帖数: 1733 | 209 The best summary for getting to 10 minute sets
http://www.kbmike.com/2007/11/logical-progression-road-to-ten-m
Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical
weight lifting set goes? Not any more. Whether for fitness, strength
conditioning, or kettlebell sport, once you learn proper technique and
programming, it's nothing but timed sets for real kettlebell training. This
article will focus on progressing to ten minutes with one hand switch in the
classic exercise known as the Snatch.
For the sake of this article, our student is a relative beginner, but is
assumed to have proficiency in the Snatch and One-Arm Jerk. He's working to
ten minutes sets on both moves. His workouts will typically consist of one
Jerk set and one Snatch set, with the possibility of a finishing set of
Swings with a slightly heavier bell than Snatch. In addition to its many
benefits, Swing helps develop the all important hook-grip (see video), which
is necessary to developing proficiency in Snatch technique.
While our student will progress with Jerk, Snatch and Swing, this article
will only focus on Snatch progression. The following rep scheme represents a
very logical way (but not the only way) to get to ten minute Snatch sets
with low risk and optimal benefits. All rep totals are hypothetical, simply
a basic guideline to help you establish the correct mindset in your own
progression. Never extend yourself beyond your capabilities.
The overriding factor in length and pace of any set is how you feel on the
day of your training. Make daily adjustments based on your instinctive sense
(which will develop over time) of what you can get done that day. We'll set
our start-up standard at six minutes, 12 reps per minute (RPM). If you're
not yet able to make six minutes, start out with either two or four minutes,
until you can get to six minutes at one hand-switch. At this point, 12 or
14 RPM should be your maximum speed. Nail this down and the real progression
can begin.
Day one, our student is advised to go 6 minutes, 12 reps per minute (RPM),
for a total of 72 reps with a single hand switch (3 minutes per hand or MPH)
using a 16kg kettlebell (can also be gone through with an 8kg or 12kg bell)
. This will be the base he works from. (SHORTHAND: Snatch, 16kg, 6m, 12rpm).
If this isn't possible (even with the lightest kettlebell), allow hand
switches (at ten reps, at every minute, whatever it takes to get the set
done), or as previously stated, cut the set down to four minutes, but work
toward that six-minute, one-switch baseline set at 12 rpm.
Next, have him attempt 6 minutes at 14 RPM (or even 13 if the 12 RPM effort
was extreme). Remember, these are all goals. Adjust by how the student feels
that day. If the student (or coach) feel there's no way he can beat his
last outing, he should stick with 6 minutes at 12 rpms. If feeling stronger,
confident, he can go for 14 RPM. He can always slow down to 12 the last few
minutes, but this is not ideal, better to select a goal that can be reached
. He should not think about moving past this point until owning six minutes
at 14 RPM.
Making it to eight minutes (4 MPH) is more important than increasing pace to
16rpm, so the next logical goal is 8 minutes at 14 RPM. It's important that
he evaluates how he feels before attempting the set. It may be best to
repeat the 6 minute set a couple of times, especially if barely squeezing
out the reps. He should own the 8 minutes at 14rpm before moving on.
Logically, the next jump is to 15 or 16 RPM, sticking with 8 minutes. Once
mastered, he's got a choice to make. He can either jump to 17 or 18 RPM and
stick with 8 minutes or move to ten minutes, but dropping pace back to 12 or
14 RPM. A lot depends of the strength and goals of the student.
If wind is a major factor in limiting his sets, speed will be the toughest
issue. If the actual hand and arm's ability to complete the reps is the main
issue and wind is strong, then speeding will be a bit easier, but total
reps (length of set) will be the limiting factor.
What's most important to the lifter's overall progress? He can purposely
work his weakness, and go faster, not moving to ten minutes until 18 to 20
RPM is reached. Or he can purposely work his strength, moving to ten minute
sets after 16 RPM is reached. Making this decision is really the work of an
experienced coach
It's not necessary to do a 10 minute set every workout, and ideally training
can take place five days per week if the body and hands are able to handle
this workload. He can waffle back and forth between 8 and 10 minute sets,
but pushing reps, and eventually progress to the next level kettlebell and
start all over.
Is the 10 minute set a struggle at above a certain pace?
If the answer is yes, he should consider working in some 12 minute sets (if
the hands can tolerate it) as a way to blow past the 10 minute barrier. If
12 and 14 RPM is doable, but he just can't get 16 or 18 at 10 minutes, I
advise performing a 12 minute set at 12RPM. This has a tendency to
obliterate any barriers at 10 minutes. If necessary, repeat one or two
workouts at this length.
An overall reasonable goal is 18 RPM for 10 minutes and total 180 reps. Once
reached, integration of the next level bell should be considered, but this
is far from mandatory. Longer or faster sets are also a viable option. |
c******t 发帖数: 1733 | 210 GS sports 以10分钟为单位,不停顿的把kb jerk到头顶lockout 上百次,总load通常
在1万到两万磅之间。 在这样大的load情况下不受伤,对任何人来说都是极大的考验,
其中比较关键的是如何active的休息。Active 的休息中一项至关重要的技术就是rack
。Rack是休息的体位,是clean的终点,也是press, jerk的起点。
从侧面看人体,骨盆像一个倒三角,顶部是臀关节, 人体的重心很自然的平衡在骨盆
顶部。人体前面的中心落在脚尖,后部分的中心落在脚跟。有效的rack也应该符合这样
的人体结构。
图1是个bad rack的例子,kb的重心以下,从臀关节延伸到膝盖后边,这样就驱使膝关
节被动的弯曲。同时,躯干的中心对臀部施加extending 的压力,这样会进一步的对膝
盖flexing。 为了平衡身体,运动员就需要时刻的给back和quad的flexor压力。
deltoids and traps柔韧性的不足会致使手肘不能rest在骨盆上,导致弯腰,驼背,
低头,这样就会strain这些部位。
图2是好的rack的例子,理想的情况,骨盆在臀关节是平衡的。KB的重力线在臀关节前
部延伸,对臀关节施加flexing的压力,并使躯干微微向前弯曲。同时,头部和躯干的
重力线在臀部后面延伸。这样kb和身体的重力线就在骨盆的前后达到平衡。同样的,膝
关节受力也是平衡的。把kb握在掌根,手肘rest在iliac bone上, 保持腿部直立,这样
就使手臂的肌肉得到最大的放松。
rack的常见错误包括上身太tight, 手肘离开躯干,膝盖弯曲。 训练时要注意去纠正。
不要rush reps, 每一次clean都要check form, 开始可能会不适应,甚至不舒服,但你
的rep会提高。Rack时hip mobility flexibility非常重要,平常对joint flexibility
and mobility不太花功夫是不可能有好的performance的。 |
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z********0 发帖数: 9013 | 211 swing的话,一般做多少个? (for beginner)
我今天第一次尝试,用30lb的DB做了20个,感觉腰先酸了。我是直着腰的,但时间长了
还是会酸。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : some swing tips, simple and clear
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c******t 发帖数: 1733 | 212 没有硬性的个数,每一个set到你保持不了form,包括不能维持abs tension 就要停下来
了。
你把我在这里贴的swing 视频再好好看一下,练完再看,反复看,每次都会有收获
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : swing的话,一般做多少个? (for beginner) : 我今天第一次尝试,用30lb的DB做了20个,感觉腰先酸了。我是直着腰的,但时间长了 : 还是会酸。
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | |
z********0 发帖数: 9013 | 215 good. downloaded for future use.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : GS training manual : http://kettlebellfitnessdk.files.wordpress.com/2010/02/girevoy-
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v*****r 发帖数: 2325 | 216 今天晚上锻炼,感觉还可以
就试了一下single arm snatch 70# KB, 10 less than my BW/2.
结果完成了4个single rep (not continuous), 感觉 form 还可以,做完后也没有很
rough的感觉。 没有 squat down. 4th rep 主要为了是实验一下 open palm lock out
at top.
有些冒昧,只是状态好的时候偶尔试验一下。not yet able to press 70#.
crossfit 连续 snatch 20*70# 太牛了。 关节真的很强。还是循序渐进 condition 关节好。我现在还不敢连着做, i don't think i am conditioned enough to do many reps。
我觉得以下可以作为snatch 的力量基础:
1)引体向上可以做3 x 10, 用比较粗的杆考验grip, 因为cast iron KB 的柄较粗,
比较要求grip, 我最近 用毛巾包住竿将其变粗。 我个人倾向用引体增强 grip, single arm heavy swing 容易 strain neck,如果 form 不好的话。
2)single hand swing is able to reach above head level
3) turkish get up
4) clean and jerk 比较轻松
主要是hip & core 法力, lat support shoulder(armpit tight up), strong grip.
ripptoe 讲power clean 中 jump 的要领可以用。 knee jump 也可以作为辅助的hip/core explosive 练习。 |
c******t 发帖数: 1733 | 217 对,还是循序渐进点好,我记得看到有个牛人说过,kb重量不连续的一个好处是,在没
有ready前,不容易冒进到下一个重量。
press时,negative过程的active pull非常有用。我都没练引体,就靠active pull左
手也能单手引体了。
out
关节好。我现在还不敢连着做, i don't think i am conditioned enough to do
many reps。
single arm heavy swing 容易 strain neck,如果 form 不好的话。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 今天晚上锻炼,感觉还可以 : 就试了一下single arm snatch 70# KB, 10 less than my BW/2. : 结果完成了4个single rep (not continuous), 感觉 form 还可以,做完后也没有很 : rough的感觉。 没有 squat down. 4th rep 主要为了是实验一下 open palm lock out : at top. : 有些冒昧,只是状态好的时候偶尔试验一下。not yet able to press 70#. : crossfit 连续 snatch 20*70# 太牛了。 关节真的很强。还是循序渐进 condition 关节好。我现在还不敢连着做, i don't think i am conditioned enough to do many reps。 : 我觉得以下可以作为snatch 的力量基础: : 1)引体向上可以做3 x 10, 用比较粗的杆考验grip, 因为cast iron KB 的柄较粗, : 比较要求grip, 我最近 用毛巾包住竿将其变粗。 我个人倾向用引体增强 grip, single arm heavy swing 容易 strain neck,如果 form 不好的话。
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c******t 发帖数: 1733 | 218 This is one of the better hindu pushup videos |
c******t 发帖数: 1733 | 219 week 1-6 workout:rest ratio 1:1
6 week after 2:1 |
c******t 发帖数: 1733 | 220 pavel's program to build up high volume pushups |
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z********0 发帖数: 9013 | 221 frequency 是指每隔这么多时间,做一组吗?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : pavel's program to build up high volume pushups
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c******t 发帖数: 1733 | 222 yes
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : frequency 是指每隔这么多时间,做一组吗?
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v*****r 发帖数: 2325 | 223 找不到那个KB coaches 的帖子re 了。
i check mike mahler 的site.
用alexa 查 了一下
mike mahler 的site 的 alexa rank 最高。 估计online marketing sales 做的好,
art of strength, dragon door 其次。
cotter 的alexa rank 并不高。。。
不知道他们self employee 能赚多少钱。。。
老美男的健身比较 hardcore, kb 的市场较大。
国内 男人会对 kb 热衷吗?
估计他们还是难以从应酬, 娱乐中抽出时间swing KB.
其实大多数 kb 都是made in china
也许可以在解放军和公安推广。。。
70lb
hands
超过1万磅。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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z********0 发帖数: 9013 | 224 我有时候上国内论坛。讨论主题以杠铃,哑铃,supplements为主。KB基本没有,估计
还没开始流行。
,
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 找不到那个KB coaches 的帖子re 了。 : i check mike mahler 的site. : 用alexa 查 了一下 : mike mahler 的site 的 alexa rank 最高。 估计online marketing sales 做的好, : art of strength, dragon door 其次。 : cotter 的alexa rank 并不高。。。 : 不知道他们self employee 能赚多少钱。。。 : 老美男的健身比较 hardcore, kb 的市场较大。 : 国内 男人会对 kb 热衷吗? : 估计他们还是难以从应酬, 娱乐中抽出时间swing KB.
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G2 发帖数: 445 | 225 其实民间流行几千年了,不就是“石锁”嘛。。。
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我有时候上国内论坛。讨论主题以杠铃,哑铃,supplements为主。KB基本没有,估计 : 还没开始流行。 : : ,
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z********0 发帖数: 9013 | 226 是的,可是现在反而只有小部分老头玩,没真正普及开
【在 G2 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 其实民间流行几千年了,不就是“石锁”嘛。。。
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c******t 发帖数: 1733 | 227 国内我估计够呛,光说刚开始练时手上磨的老茧,血泡有几个人受得了。
军队道有可能。我邻居认为他那时的seals训练就不是很科学,太多超高组数的cardio
训练,有些忽视力量.他觉得很多人被高组数练残了。现在seals每年请steve cotter,
pavel等去教一段时间,看来是意识到这个问题了。
,
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 找不到那个KB coaches 的帖子re 了。 : i check mike mahler 的site. : 用alexa 查 了一下 : mike mahler 的site 的 alexa rank 最高。 估计online marketing sales 做的好, : art of strength, dragon door 其次。 : cotter 的alexa rank 并不高。。。 : 不知道他们self employee 能赚多少钱。。。 : 老美男的健身比较 hardcore, kb 的市场较大。 : 国内 男人会对 kb 热衷吗? : 估计他们还是难以从应酬, 娱乐中抽出时间swing KB.
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z********0 发帖数: 9013 | 228 还是老毛子厉害阿。
cardio
,
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 国内我估计够呛,光说刚开始练时手上磨的老茧,血泡有几个人受得了。 : 军队道有可能。我邻居认为他那时的seals训练就不是很科学,太多超高组数的cardio : 训练,有些忽视力量.他觉得很多人被高组数练残了。现在seals每年请steve cotter, : pavel等去教一段时间,看来是意识到这个问题了。 : : ,
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c******t 发帖数: 1733 | 229 想回国经营club?
我记得国内也有少数人练kb,是一个英国佬教的,可能水平不高
,
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 找不到那个KB coaches 的帖子re 了。 : i check mike mahler 的site. : 用alexa 查 了一下 : mike mahler 的site 的 alexa rank 最高。 估计online marketing sales 做的好, : art of strength, dragon door 其次。 : cotter 的alexa rank 并不高。。。 : 不知道他们self employee 能赚多少钱。。。 : 老美男的健身比较 hardcore, kb 的市场较大。 : 国内 男人会对 kb 热衷吗? : 估计他们还是难以从应酬, 娱乐中抽出时间swing KB.
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c******t 发帖数: 1733 | 230 kb snatch, press对脖子都是很大的考验, 简单的wrestler bridge渐进过程可以强化
脖子并提高mobility |
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c******t 发帖数: 1733 | 231 还有个原因,我想steve cotter并没有花太多功夫去marketing,他们中只有cotter在这
阶段还敢去比赛,去年拿了CMS, 这也是我很佩服他的一点
,
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 找不到那个KB coaches 的帖子re 了。 : i check mike mahler 的site. : 用alexa 查 了一下 : mike mahler 的site 的 alexa rank 最高。 估计online marketing sales 做的好, : art of strength, dragon door 其次。 : cotter 的alexa rank 并不高。。。 : 不知道他们self employee 能赚多少钱。。。 : 老美男的健身比较 hardcore, kb 的市场较大。 : 国内 男人会对 kb 热衷吗? : 估计他们还是难以从应酬, 娱乐中抽出时间swing KB.
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v*****r 发帖数: 2325 | 232 嗯。
特别是单边的pulling exercise, 弄的不好就把脖子跟上肩的筋或肌肉给拉了。
我刚开始连 single arm bent over row(mike mahler recommende exercise), 上拉的range 过了, 导致头部在pulling
exercise 中转动。
结果搞的脖子转动和forward/backward bending 都有 clicking 的声音, 虽然不痛,
但是非常distracting...
恢复了一段时间, 好多了。
我当时查了一下, pavel 在dragon door 的forum 上有说
don't turn head during any kind of pulling exercise.
所以pavel 还真是牛, 又懂得赚钱。。。我看他的那些video , 动作还挺优雅的。
上次你贴的gray cook 的tpi video, 也有示范 no head turn during pull. 算是有体会了。
还有我觉得, pull 尽量用lats support shoulder, 不要让脖子上牵涉到 heavy
pulling move 中。
(其实严格follow pavel's enter KB, 我估计也不会去做 bent over row.)
press, 好像对锁骨附近的muscle tendon 比较stressful.
snatch, 我来练的不多,这是一个没有基础不要轻易尝试的exercise. 对lower back
和肩膀, eblow 都很stressful. 有的 drop 用negative press and clean. 如果
complete drop, kb 最好stay very close to body.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : kb snatch, press对脖子都是很大的考验, 简单的wrestler bridge渐进过程可以强化 : 脖子并提高mobility
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v*****r 发帖数: 2325 | 233 thought experiment only. 我有时也想一下coaches 搞business 的一面。其实从兴
趣爱好容易延伸。延伸程度都无所谓。
以你的水平, 回去可解放军演示一下肯定受欢迎。GS KB training 对连续做工的
carry over 真是一流。
系统练 KB, 特别是GS style, 是比较 serious 的爱好了。 主要是太challenging 了。
我的一个初中高中同学,当过兵。我提起美国兵身体素质高, 他也不以为然。 说已经
不是冷兵器时代。 我估计特种兵可能跟合适。
我问过国内的朋友, 国人现在赚钱方法多了去。
gym club 多的很。 什么养生管也很多。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 想回国经营club? : 我记得国内也有少数人练kb,是一个英国佬教的,可能水平不高 : : ,
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c******t 发帖数: 1733 | 234 Common errors performing classic lifts.
by Sergey Rudnev,IKSFA Master Coach
a) JERK 1. Error: feet are wider than shoulder width Consequences: reduction
of the distance and speed of acceleration of the bells, worsening of the
efficiency of the leg work. Causes: low mobility in the hip joints or lack
of knowledge of physics. Correction: in the former case I recommend rocking
in gymnastic bridge or static rack holds (1-5 minutes). In the latter I
recommend revising the section of physics entitled “kinematics”
2. Error: pausing too long in half-squat before send-off(bump) Consequences:
waste of time, losing tempo, isometric straining of the leg muscles,
accumulation of oxygen debt, impeded circulation, reduction of work capacity
. Correction: to pay attention to the relaxation of the legs when getting to
the half-squat position. In my opinion it would be correct to call this
movement “falling into half-squat”. This way the reversal of the movement
will be faster.
3. Error: pausing during the under-squat after send-off(bump). Consequences:
waste of time, losing tempo, isometric straining of the leg muscles,
accumulation of oxygen debt, impeded circulation, reduction of work capacity
. Correction : getting up from the second dip must start simultaneously with
the heels touching the floor and elbows lockout. I recommend instead of
simply move the trunk with the bells up to accentuate maximally fast
movement of the knees backwards. (Knees lockout)
4. Error: during overhead fixation the palms oriented in frontal plane, i.e.
thumbs facing each other. Consequences: this position precludes relaxation
of extensors, triceps fatigue. I have repeatedly observed the bells falling
down on the athletes head or back. Correction: to make sure that during
fixation the thumbs are oriented in sagittal plane, i.e. facing backwards.
b) SNATCH 1. Error: when lowering the bell the working arm is moving too far
from the body. In other words, the athlete folds hip joints before the arm
touches the low part of abdomen. Consequences: rapid fatigue in low back
extensors Correction: low swings. Performed as from the starting position in
snatch. Special attention paid that the forearm stays in continuous contact
with the low part of abdomen. Slight loss of contact is permitted in the
most posterior point during backswing at bottom dead point, during this
moment the athlete should feel relaxation of trunk extensors. During this
exercise hands may be switched.
2. Error: in fixation some athletes pronate the arm, so that the thumb is
oriented in frontal plane, and the bell “gets stuck” above the head(
overrotated) Consequences: In this position arm extensors are unnecessarily
strained, especially outer part of triceps. Correction: Using timed static
holds in a lockout position. During static holds thumb should be positioned
in sagittal plane facing backward. During static holds the athlete can move
around and twist the trunk, at the same time trying to achieve maximal
relaxation of the extensors. This exercise facilitates the development of
special static endurance.
3. Error: rather two of most common errors in snatch that are, as the rule,
eliminated together: acceleration pull happened too early and the knees not
extended when the bell is in the bottom "dead point” during backswing.
Consequences: instead of using pendulum movement of the bell and spend the
effort only on holding the bell and acceleration, the athlete has to use the
muscles of the legs, back and the arm to stop the bell on it’s way down,
then reverse the movement and perform acceleration pull from the dead point.
This error reduces the result by 30-40%. Correction: low swings or snatch
with extra swings. Pay attention to starting acceleration pull when the
forearm loses contact with the low part of abdomen. At the moment when the
bell is stopped in the dead point the legs should be straight.
4. Error: insertion of the hand happens right above the head. Consequences:
after the insertion is completed the athlete needs to make an effort in
order to stop the bell. As the result he cannot relax during fixation.
Correction: the hand insertion should occur 20-35 cm before the arm reaches
vertical position. The bell keeps moving for the remainder of the trajectory
as the result of inertia, and fixation occurs with practically relaxed arm.
c) LONG CYCLE 1. Error: the trunk moves forward when dropping the bells from
the chest to hang position. Consequences: After re-gripping the bells back
extensors are immediately loaded, and as the result fatigue quickly.
Correction: when the bells move down the trunk should be deflected backwards
. Then, when the bells are re-gripped, the impulse of movement is reduced by
the bells bringing the trunk forward to neutral position. Only after this
back extensors get employed.
2. Error: same two mistakes as in snatch, they are also corrected together,
namely early reversal of the backswing and keeping the leg bent in the dead
point of the backswing. Consequences: instead of using pendulum movement of
the bells and spend energy only on grip and acceleration pull the athlete
has to stop the bells by using the muscles of the legs, back and arms and
then start the acceleration pull from the dead point. Correction: low swings
of two bells and long cycle with extra swings. The acceleration should
start at the moment when the forearms are losing contact with the abdomen.
When the bells reach the dead point the legs must be straightened fully.
3. Error: cleans to the chest are too high. Consequences: if an athlete
while performing the long cycle for 60 repetitions cleans the bells 5 cm
higher than necessary the total excessive distance travelled by the bells
will equal three meters! This is time and energy wasted. Correction: one
should try place the elbows on the pelvic bones (iliac crest)following the
shortest distance.
4. Error: starting cleans from the heels, without getting on the toes.
Consequences:Back extensors and trapezius muscle are overloaded and fatigue
early. Correction: to get on the toes as high as possible during
acceleration phase. This will re-distribute the load to the calves muscle
which, among large muscle groups, have the highest endurance potential.
Common error seen in all classic lifts: holding the breath. Consequences:
every pause in breathing leads to momentary interruption of oxygen supply
and isometric contraction of respiratory muscles. This causes accumulation
of oxygen debt and reduction of work capacity. Correction: when performing
the lift the coach stands next to the trainee and breathes loudly and
synchronously with his movements. The goal of the trainee is to follow
breathing pattern of the coach.
Sergey Rudnev,IKSFA Master Coach
这个不是MS,动作慢一些,反而好观察
Notice the tempo of each lift and the overall tempo. Notice how each guy leans back slightly as the KB is dumped from above - this counter-balances the weight drop. Note how the upper arm is glued to the ribs during the back swing, and how most guys fold-over from 30-45 degrees.
GS is done "at tempo" at most RPMs (up to 20 rpm). The only difference in the amount of time you rest overhead. The snatch itself should take 2 to 2.5 seconds for most people. Then you take 1 to 3 breaths (you blow out, the air comes back in) and then snatch again. If you want to go faster (i.e. 24+ rpm), you just let a bit of air out at lockout, then immediately snatch. |
c******t 发帖数: 1733 | 235 Progression by Rudnev
It is fairly pointless to list all possible ways to progress in training.
The idea behind any progressiong is simple: gradually increase the load. The
load itself can be defined as the weight lifted, the duration of the set,
the reps, the reps per minute and whatever else you can come up with.
The idea of the plan is to increase the duration of the sets without
changing rest intervals. It consists of eight steps.
Step 1.
10 x 1’00”, rest 1’00”
Tempo – 14.min
Step 2.
8 x 1’15”, rest 1’00”
Tempo – 13.5 min
Step 3.
6 x 1’40”, rest 1’00”
Tempo – 13 min
Step 4.
5 x 2’00”, rest 1’00”
Tempo – 12 min
Step 5.
4 x 2’30”, rest 1’00”
Tempo – 11.5 min
Step 6.
3 x 3’20”, rest 1’00”
Tempo – 11 min
Step 7.
2 x 5’00”, rest 1’00”
Tempo – 10.5 min
Step 8.
1 x 10 = competition
Nice and simple. In my opinion the jump from two 5 minute sets to one ten of
minutes may be a bit steep, so one can use intermediate steps, such as
doing a set of six, seven and eight minutes first. Nice and simple. You
achieve one step – progress to another. Feel free to tweak the volume up
and down from session to session. |
c******t 发帖数: 1733 | 236 Long cycle and OTW
The methodology below was taken from the site of Girevoy Sport Federation of
Rostov District, http://www.fgsrostov.aaanet.ru/. Its author is Sergey Rudnev, Honorary Coach of Russian Federation, Honorary Master of Sports, and Lecturer of the Department of Physical Science and Sport of the Military Institute of the Far East, the City of Blagoveshensk. It is intended for preparation to the level of Master of Sports. Unfortunately, there are no comments, only numbers in the table. Anyway, the principles behind this template are easy to understand.
The numbers are easy to figure out, but just in case, they mean weight, reps
and the duration of the set. The rest between 32 and 24 kg is not noted in
the table, and I suppose you can experiment, taking plenty of rest,
especially at later stages of the mesocycle.
Microcycle 1.
Day 1. 32+32 / 16 / - 2'00" + 24+24 / 30/ - 3'00"
Day 2. 32+32 / 20 / - 2'30" + 24+24 / 42 / - 3'30"
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 48 / - 4'00"
Day 4. 32+32 / 28 / - 3'30" + 24+24 / 60 / - 5'00"
Day 5. 32+32 / 32 / - 4'00" + 24+24 / 72 / - 6'00"
Microcycle 2.
Day 1. 32+32 / 10 / x 9 = 1'00", rest 1'00"
Day 2. 32+32 / 13-14 / x 6 = 1'40", rest 1'00"
Day 3. 24+24 / 48/ - 4'00"
Day 4. 32+32 / 15-16 / x 5 = 2'00", rest 1'00"
Microcycle 3.
Day 1. 32+32 /4-5/ - 30" + 32+32 /12-14/ - 1'30" + 24+24 / 24 / - 2'00"
Day 2. 32+32 / 9 / - 1'00" + 32+32 / 17 / - 2'00" + 24+24 / 30 / - 2'30"
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 42 / - 3'30"
Day 4. 32+32 / 38-48 / --- 5'00"-6'00"
Microcycle 4.
Day 1. 32+32 / 16-17 / - 2'00" + 32+32 / 16-17 / - 2'00" + 24+24 / 50 / -5'
00"
Day 2. 32+32 / 22-24 / - 2'00" + 32+32 / 22-24 / - 2'00" + 24+24 / 60 / -6'
00"
Day 3. 32+32 / 56-64 / -- 8'00"
This is the training table for very advanced trainees going for Master of
Sport level. The load is building up during the mesocycle, waving up and
down in the middle.
As it is mentioned, this template is aimed at very advanced trainees.
However, if the weight of the bells is reduced to 24 and 16 kg, or 16 and 12
(or whatever if you have adjustable bells), this program becomes more
suitable for mere mortals. I suppose it is acceptable to add assistance work
at the end of the session.
Just as a sideline, some comments. This template is from Russia, the country
where sports philosophy of pushing yourself to the limit is sort of
accepted norm. Not only that, but it is coming from a military, where you
don’t expect to be asked how difficult your training feels. It is also
aimed at advanced trainees who are used to high intensity and volume. Yet,
strange as it might seem to some, there aren’t many long sets in it. In
fact, there are one 8 minute set, two 5 minute, two 6 minute and one set
marked “5–6” minutes in 17 sessions. In other words, only one in every 7
sets in the cycle is 5 minutes or longer, and only about one in three
sessions has a long set in it. In fact, the whole second and most of the
third microcycle are composed of short sets, and the intensity is
manipulated by changing reps per minute.
Two thirds of the program consists of shorter sets, below 4 minutes. Also,
in most sessions total set time is below 10 minutes. And the second
microcycle starts with 9 “mindless” (according to some AKC authorities)
sets of 10 reps! It looks like the Honorary Coach Rudnev is not familiar
with the OTW, otherwise the program would consist of several 10 minute sets
every session! Maybe I should email him with the suggestion of doing AKC
certificate…
Or maybe it just makes sense. Increasing the length of the set means
increasing intensity, and working often at high intensity is “ne harasho”
- not good. As I said before, long sets done often wear you out, both
physically and mentally, and pushing yourself every workout leads to fatigue
, loss of interest and injury. And maybe, just maybe, there are other ways
besides OTW to achieve results in Girevoy Sport. |
c******t 发帖数: 1733 | 237 pavel在老毛子里不算什么,但我觉得他最牛的是把KB推广开来。
GS一般是精英俱乐部的,MSWC相当于世界冠军,MS相当于全国冠军,一般人根
本完不了。但pavel把kb和kb训练方法改造了,把kb手把加宽加厚,便于双
手swing,和grind movement。同时他把苏联特种部队的方法,o
lympic lift的方法结合到kb中,使他适应美国短平快的culture
,特别是健身culture,使kb大众化了。试想如果不是如此改造,gs这么t
ough的运动怎么可能普及起来。不过我发现一个规律,hard style练得
非常棒的最后都义无反顾地投向gs,steve cotter就是个代表。
拉的range 过了, 导致头部在pulling
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯。 : 特别是单边的pulling exercise, 弄的不好就把脖子跟上肩的筋或肌肉给拉了。 : 我刚开始连 single arm bent over row(mike mahler recommende exercise), 上拉的range 过了, 导致头部在pulling : exercise 中转动。 : 结果搞的脖子转动和forward/backward bending 都有 clicking 的声音, 虽然不痛, : 但是非常distracting... : 恢复了一段时间, 好多了。 : 我当时查了一下, pavel 在dragon door 的forum 上有说 : don't turn head during any kind of pulling exercise. : 所以pavel 还真是牛, 又懂得赚钱。。。我看他的那些video , 动作还挺优雅的。
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s****e 发帖数: 1984 | 238 我看了Pavel的From Russia with Tough Love启蒙,一口一个同志的叫得我头都大了。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : pavel在老毛子里不算什么,但我觉得他最牛的是把KB推广开来。 : GS一般是精英俱乐部的,MSWC相当于世界冠军,MS相当于全国冠军,一般人根 : 本完不了。但pavel把kb和kb训练方法改造了,把kb手把加宽加厚,便于双 : 手swing,和grind movement。同时他把苏联特种部队的方法,o : lympic lift的方法结合到kb中,使他适应美国短平快的culture : ,特别是健身culture,使kb大众化了。试想如果不是如此改造,gs这么t : ough的运动怎么可能普及起来。不过我发现一个规律,hard style练得 : 非常棒的最后都义无反顾地投向gs,steve cotter就是个代表。 : : 拉的range 过了, 导致头部在pulling
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c******t 发帖数: 1733 | 239 你要去读他的书,恨不得把头发都拔掉
【在 s****e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我看了Pavel的From Russia with Tough Love启蒙,一口一个同志的叫得我头都大了。
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z********0 发帖数: 9013 | 240 Comrade, Party is always right. LOL
【在 s****e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我看了Pavel的From Russia with Tough Love启蒙,一口一个同志的叫得我头都大了。
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c******t 发帖数: 1733 | 241 看到另外一帖中提到westside的训练方法,贴一个它们的方法摘要吧
Day 1: Dynamic Effort Method(40%-60% 1RM)
-lifts are ballistic..."get relaxed, then EXPLODE!"
-short rest periods are extremely important as the goal is to fatigue fast
twitch fibers so more are recruited or in other words to increase rate-of-
force development.
-generally 3-8sets of 6-15reps are utilized
Day 3: Max Effort Method(90%
-Don't psyche, you will burn yourself out
-Do many warm-up single sets(10%, 20%, 30%... 70%, 80%, 90%)
-Limit yourself to 2-3 lifts over 90% per exercise
1)90% 2)95% 3)New PR attempt or 1)90% 2)New PR attempt
-Time under tension and strain(maximal effort) , not records, are what is
important.
-Isn't necessary every week
-1 to 3 weeks before exercise is switched.
Day 5: Repeated Effort Method(For Explosive Sports 30%-50%1RM/
For Weightlifters 50%-70%1RM)
-purpose is GPP and recovery
-bodyweight exercises work well
-high reps (simmons advocates going until failure) |
l******u 发帖数: 3169 | 242 深有同感!这老毛子好能吹啊,还喜欢时不时嘲笑一下老美 :-)
【在 s****e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我看了Pavel的From Russia with Tough Love启蒙,一口一个同志的叫得我头都大了。
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l******u 发帖数: 3169 | 243 dumb question,不可以戴手套么?
我有一个这种的:http://www.sportsauthority.com/product/index.jsp?productId=3372276&cp=876637.694002&view=all&parentPage=family
引体的时候会用。
cardio
,
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 国内我估计够呛,光说刚开始练时手上磨的老茧,血泡有几个人受得了。 : 军队道有可能。我邻居认为他那时的seals训练就不是很科学,太多超高组数的cardio : 训练,有些忽视力量.他觉得很多人被高组数练残了。现在seals每年请steve cotter, : pavel等去教一段时间,看来是意识到这个问题了。 : : ,
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c******t 发帖数: 1733 | 244 刚开始可以戴手套,但要逐渐把手套脱掉,不然技术很难进步。kb不同于其他,要很精
确细微的技术,只有技术正确了,才可以保护手。有手套grip还会大大降低。而且
functional strength训练中神经系统尤为重要,手掌上有很多神经末梢,戴手套就感
觉不到了。你开始可以戴baseball batting glove, 慢慢转为chalk.
【在 l******u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : dumb question,不可以戴手套么? : 我有一个这种的:http://www.sportsauthority.com/product/index.jsp?productId=3372276&cp=876637.694002&view=all&parentPage=family : 引体的时候会用。 : : cardio : ,
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c******t 发帖数: 1733 | 245 还有,提醒一下,训练中绝对不能玩tough,感觉不对了,或增加组间休息时间,或者减
少reps,或者停下来
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚开始可以戴手套,但要逐渐把手套脱掉,不然技术很难进步。kb不同于其他,要很精 : 确细微的技术,只有技术正确了,才可以保护手。有手套grip还会大大降低。而且 : functional strength训练中神经系统尤为重要,手掌上有很多神经末梢,戴手套就感 : 觉不到了。你开始可以戴baseball batting glove, 慢慢转为chalk.
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l******u 发帖数: 3169 | 246 谢谢教头,ETK里Paul也反复强调这个
这个thread很好,keep up the good work :-)
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 还有,提醒一下,训练中绝对不能玩tough,感觉不对了,或增加组间休息时间,或者减 : 少reps,或者停下来
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c******t 发帖数: 1733 | 247 ETK的program读的太费劲,AOS上总结的非常清晰,在这里贴一下 |
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c******t 发帖数: 1733 | |
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | |
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m******l 发帖数: 613 | 255 我觉得看这本书我经常不明白,他说的halo是什么?我有the workout for ETK ,但不
知道这些基础动作怎么做 |
c******t 发帖数: 1733 | 256 halo就是两手bottoms up hold kb, 绕颈, remember to pack your shoulders and maintain ABS tension
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得看这本书我经常不明白,他说的halo是什么?我有the workout for ETK ,但不 : 知道这些基础动作怎么做
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m******l 发帖数: 613 | 257 哦,谢谢,那wall squat呢?
还有个问题:我的手比较小,说实话,bottom up hold 有时候会晃。我做tricep
extension都只能抓handle
我记得我第一天就磨出血泡了,后来每次练习都贴胶布,现在慢慢可以空手了,就是中
指和无名指根部有两块茧。做long cycle snatc还是要贴胶布的 |
c******t 发帖数: 1733 | 258 face the wall squat, swing的基本功。
bottom up hold 时可以把拇指,食指成八字撑住kb body
我现在snatch一样会磨手,gs style的是用虎口, 掌根hold,对手就好多了。但用大
重量,或close to fatigue 时很难维持。
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哦,谢谢,那wall squat呢? : 还有个问题:我的手比较小,说实话,bottom up hold 有时候会晃。我做tricep : extension都只能抓handle : 我记得我第一天就磨出血泡了,后来每次练习都贴胶布,现在慢慢可以空手了,就是中 : 指和无名指根部有两块茧。做long cycle snatc还是要贴胶布的
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v*****r 发帖数: 2325 | 259 这个active recover 的idea 很好。 我现在一般是antogonist exercise 组合。 或者
set 间休息时做mobility.
shoulder egypt move is a very good exercise. 我常做这个。 左边肩膀转动不如右
边。press 的时候也是左边不如右边。
转动的不好或太快就会有 mild click/crunch的声音.
有关于这关节转动或运动时的响声的解释和咨询吗? 谢谢! |
v*****r 发帖数: 2325 | 260 好奇的问一下大师的立定摸高?
想看一下 double 70# KB clean and jerk 17 reps
single arm clean & jerk 105# 5 reps
double clean 2*88# single snatch 88#
对 vertical jump 的 carry over.
我有时用box jump 和摸房顶作为 weighted squat 的替代。 最近提高了2个 inches. 我感觉还主要是对动做技术上的一些提高, 比如提葱和 下蹲时利用stretch reflex.
我可能接近double 70# KB clean 1 rep.
几周 前实验了一下 double clean 53 + 70, 很勉强, 对double clean 的技术也生疏。。。改天状态好的时候。 我去年有完成power clean 135#. 当然一般gym 里的bar 很多都不足 45#。 |
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c******t 发帖数: 1733 | 261 According to Cotter, no need to worry about the cracking sound as long as
no discomfort.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个active recover 的idea 很好。 我现在一般是antogonist exercise 组合。 或者 : set 间休息时做mobility. : shoulder egypt move is a very good exercise. 我常做这个。 左边肩膀转动不如右 : 边。press 的时候也是左边不如右边。 : 转动的不好或太快就会有 mild click/crunch的声音. : 有关于这关节转动或运动时的响声的解释和咨询吗? 谢谢!
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c******t 发帖数: 1733 | 262 原地起跳勉强可以摸到篮圈, 具体多高我也没有概念, 可能年纪的原因,落地时很不爽
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好奇的问一下大师的立定摸高? : 想看一下 double 70# KB clean and jerk 17 reps : single arm clean & jerk 105# 5 reps : double clean 2*88# single snatch 88# : 对 vertical jump 的 carry over. : 我有时用box jump 和摸房顶作为 weighted squat 的替代。 最近提高了2个 inches. 我感觉还主要是对动做技术上的一些提高, 比如提葱和 下蹲时利用stretch reflex. : 我可能接近double 70# KB clean 1 rep. : 几周 前实验了一下 double clean 53 + 70, 很勉强, 对double clean 的技术也生疏。。。改天状态好的时候。 我去年有完成power clean 135#. 当然一般gym 里的bar 很多都不足 45#。
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v*****r 发帖数: 2325 | 263 10ft or 305cm for standard hoop height.
this is outstanding for a guy just 5'7'' - 5'8" if i remember correctly as
mine is similiar
that's about 90cm or plus cm off ground.
for a guy 180cm or +, standing high touch say 230-240cm, only 70cm
clearance is enough, with shoes, even high 60cm is enough to make it.
不爽
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 原地起跳勉强可以摸到篮圈, 具体多高我也没有概念, 可能年纪的原因,落地时很不爽
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c******t 发帖数: 1733 | 264 我觉得大重量jerk,pistol对弹跳很有帮助。 年轻时反而摸不到篮圈,差那么一点点。
不过现在确实觉得关节老化,落地时shock很大
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 10ft or 305cm for standard hoop height. : this is outstanding for a guy just 5'7'' - 5'8" if i remember correctly as : mine is similiar : that's about 90cm or plus cm off ground. : for a guy 180cm or +, standing high touch say 230-240cm, only 70cm : clearance is enough, with shoes, even high 60cm is enough to make it. : : 不爽
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b***i 发帖数: 10018 | 265 落地时感觉shock大应该是筋腱比较紧的缘故。我有时候早上也有这样的感觉,需要通
过skipping, kicking, bouncing, jogging等运动来热身5-10分钟。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得大重量jerk,pistol对弹跳很有帮助。 年轻时反而摸不到篮圈,差那么一点点。 : 不过现在确实觉得关节老化,落地时shock很大
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z********0 发帖数: 9013 | 266 你做那种往板凳上跳的pistol吗?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得大重量jerk,pistol对弹跳很有帮助。 年轻时反而摸不到篮圈,差那么一点点。 : 不过现在确实觉得关节老化,落地时shock很大
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c******t 发帖数: 1733 | 267 多谢,拉伸后确实好些
力量训练和速度训练完全不同,tension 产生力量,relaxation 产生速度,长时间力
量运动后确实不能马上作速度运动
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 落地时感觉shock大应该是筋腱比较紧的缘故。我有时候早上也有这样的感觉,需要通 : 过skipping, kicking, bouncing, jogging等运动来热身5-10分钟。
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c******t 发帖数: 1733 | 268 我哪有那么牛,
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你做那种往板凳上跳的pistol吗?
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v*****r 发帖数: 2325 | 269 max or near max effort 还是非常需要热生
pavel 在 power to the people 中宣扬 no warm up 是不对的。
他推荐 reader 使用heavy. 结果他小子 demo 硬拉只用 135#。
其实即使力气很大, 小重量exercise 的好处也很大。
我上周末翻东周刊, 提高一个家伙喜欢健身, 连了很多年, shoulder press 100 哑
铃,平时他都可以。 那天状态不好还坚持, 结果 吧 shoulder tendon (rotator
cuff) 撕裂了。
我在想是不是他每一次都要冲击一下3rm. 还是shoulder 已经有condition 了, 在不知道休息和recover...
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 落地时感觉shock大应该是筋腱比较紧的缘故。我有时候早上也有这样的感觉,需要通 : 过skipping, kicking, bouncing, jogging等运动来热身5-10分钟。
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v*****r 发帖数: 2325 | 270 个人体会如果overtrain 或有一点过, already stress out 的话, 关节的响声多一
些。
休息充分的话, 响声少一些。
还有关节move 的合理性。
我今天我做了一些 egypt, 肩膀的响声少了。。。
也许可以作为 listen to the body, monitor 关节疲劳程度的一个measure.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : According to Cotter, no need to worry about the cracking sound as long as : no discomfort.
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c******t 发帖数: 1733 | 271 joint mobility warm up是必要的。pavel不用热身的一个说法是,战场上白刃相接时
,谁给你时间热身,他自己DL的PR好像是600多磅。
我最不赞同别人说自己多tough,这伤那伤的还挑战极限。偶然挑战一下还可以,成习惯
就很愚蠢了
不知道休息和recover...
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : max or near max effort 还是非常需要热生 : pavel 在 power to the people 中宣扬 no warm up 是不对的。 : 他推荐 reader 使用heavy. 结果他小子 demo 硬拉只用 135#。 : 其实即使力气很大, 小重量exercise 的好处也很大。 : 我上周末翻东周刊, 提高一个家伙喜欢健身, 连了很多年, shoulder press 100 哑 : 铃,平时他都可以。 那天状态不好还坚持, 结果 吧 shoulder tendon (rotator : cuff) 撕裂了。 : 我在想是不是他每一次都要冲击一下3rm. 还是shoulder 已经有condition 了, 在不知道休息和recover...
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v*****r 发帖数: 2325 | 272 cotter's jump kick
kick target which can not be touched standing erected arm!!! |
c******t 发帖数: 1733 | |
z********0 发帖数: 9013 | 274 顺着这个文章,找到一本书 “the 4-hour body"
http://www.amazon.com/gp/product/030746363X?ie=UTF8&tag=offsito
这书有没有吹牛阿
YOU WILL LEARN (in less than 30 minutes each):
How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of
food and safe chemical cocktails.
* How to prevent fat gain while bingeing (X-mas, holidays, weekends)
* How to increase fat-loss 300% with a few bags of ice
* How Tim gained 34 pounds of muscle in 28 days, without steroids, and in
four hours of total gym time
* How to sleep 2 hours per day and feel fully rested
* How to produce 15-minute female orgasms
* How to triple testosterone and double sperm count
* How to go from running 5 kilometers to 50 kilometers in 12 weeks
* How to reverse “permanent” injuries
* How to add 150+ pounds to your lifts in 6 months
* How to pay for a beach vacation with one hospital visit
尤其是那个28天长34磅肌肉,不嗑药,只要4小时GYM时间。。。
还有一天睡2小时还能感觉很好。。。
相当的违反直觉阿,REVIEW还是出奇的好,1000+,很多都给5颗星星 (还没仔细看)
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : pavel 老爸的比赛前训练,很有启发意义,对理解如何设计program非常有用 : http://www.fourhourworkweek.com/blog/2011/03/17/pavel-deadlift-
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b***i 发帖数: 10018 | 275 每天4小时?
of
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 顺着这个文章,找到一本书 “the 4-hour body" : http://www.amazon.com/gp/product/030746363X?ie=UTF8&tag=offsito : 这书有没有吹牛阿 : YOU WILL LEARN (in less than 30 minutes each): : How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of : food and safe chemical cocktails. : * How to prevent fat gain while bingeing (X-mas, holidays, weekends) : * How to increase fat-loss 300% with a few bags of ice : * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in : four hours of total gym time
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z********0 发帖数: 9013 | 276 一周吧,看书名
这里有下的,嘿嘿
http://depositfiles.com/en/files/hasbehtgu
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 每天4小时? : : of
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b***i 发帖数: 10018 | 277 一看就是吹牛的...
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一周吧,看书名 : 这里有下的,嘿嘿 : http://depositfiles.com/en/files/hasbehtgu
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z********0 发帖数: 9013 | 278 你都翻过了? 我还没翻呢。。。要不就不翻了吧
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一看就是吹牛的...
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 280 最受cotter推崇的Oleh Ilika
12h with 2 stop of 4min, total 6260reps,总重量331780lb |
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i***l 发帖数: 4182 | 281 值得敬佩,不过意义不大
这种的和连续不停俯卧撑1000+神马的一样,完全是为了创造" 世界纪录“而创造世界
纪录
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 最受cotter推崇的Oleh Ilika : 12h with 2 stop of 4min, total 6260reps,总重量331780lb
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 283 Steve cotter lesson 1, snatch hand protection |
c******t 发帖数: 1733 | 284 难怪cotter这么推崇他,确实牛
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 最受cotter推崇的Oleh Ilika : 12h with 2 stop of 4min, total 6260reps,总重量331780lb
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l******u 发帖数: 3169 | 285 开始认真学习这个贴了,才看到这页。感慨一下克劳斯菲特大师的修炼之路!
strength
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不要跟任何人比,今天能做到昨天做不到的事,并持之以恒就是成就了。只要你练得精 : 力充沛,体力活动轻松自如,平常不生病就可以了。反正我的健身目的是这样的,至于 : 现在达到什么水平,只不过惯性的每天都想进步的副产品。 : 在正式举重前,我开始跟我姐夫练了一些body weight 的东西,后来又玩了好久的 : swissball。练了一段瑜伽,很快就放弃了。后来就举重,主要是functional strength : 的练法,但对理论也不是很懂,就是跟一些program 学。以后看了一篇文章,说体能的 : 重要性(爆发性的耐力)的重要性,对照了一下,觉得自己很差,就开始练hindu : squat, hindu pushup。后来参加了crossfit club, 练了几个月,不是很喜欢。但接 : 触了壶铃,就喜欢上了。其实我以前在一个格斗的电影里也看到壶铃训练,觉得很酷, : 但也没当回事。喜欢壶铃后,了解到pavel,从他那学了比较系统的健身知识,和前苏联
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c******t 发帖数: 1733 | 286 One of steve cotter's post back in 2003, very information rich
Q: Steve, I'm addressing this to you due to your power/skill in the pistol
department. Since I've started squatting and doing pistols, I've noticed a
very strong neural link develop between the heels and the glutes/lower back.
When I step down with a heel I can feel raw, springy power shooting up that
leg. I suppose this is what I meant when I said that good squatting
develops overall athleticism.
Are you familiar with this phenomenon? At the risk of overstating things, it
seems to be one of the keys to athletic power. Any comments you have would
be appreciated.
A(steve cotter):You've hit upon a key discovery, which is equal parts
biomechanical alignment and mindfulness, or awareness through space. You are
right, this fundamental principle of what I would call, "shooting" through
the heal and up through to the legs & hips is one of the most important
things to understand and be able to apply. When you find that correct line
of force, you have tremendous linkage and you can continue to build along
that groove. (That's why I commented earlier that 3x BW squat won't be long,
now that you understand the power alignment in your stance).
Makena stated a great example of applied force in the heel to glute plane
when he spoke about springy leg boxing, tan tui. As he stated, a skilled tan
tui (although rare today) boxer have truly awesome power and ability to
fire rapid (faster -than- most- people- can- throw -a -jab- fast) kicks,
each w/ full body whipping power, and often only with the lead leg. That
type of expression of the leg drive power can be described as springy power.
As another example from Chinese MA, in hsing-i/xing yi boxing this heel-low
back alignment(posterior chain, really) is applied in rooting principles.
Hsing -i, being an internal method, values conservation of energy, thus less
jumping around, more hands than feet, small movements, redirecting
opponents forces, etc. An art such as tan tui relates very well to the
popular spectator sports, such as basketball, volleyball, track and field,
football, where to types of techniques involved require a springy force (
jumping, running) w/ a strong vertical component.
Hsing i, being a very old art, was designed as a battle field art, therefore
, the ability to create a space and defend that space was important (one hit
, one kill, not trying to score points). Centerline dominance is the
approach and so this springy leg power is used not so much for vertical
propulsion as in a jump, but for absorbing incoming force (into the ground,
through the heals) and then reverberating the force back up the legs,
transmitting through the waist and into the hands. There is a strong
hortizontal compontent and also a downward drop into the opponent (crushing
force) since the ground will not yield, a properly directed blow down into
say the liver or spleen, will serve to disrupt the internal organs.
Sometimes the rear heel is used as a "shock step" which is similar in
movement and timing as a boxing shuffle, except that the rear heal drives
violently down into the ground at the point of impact of the strike which,
if timed correctly and with appropriate tension/rexation, serves to "turbo
charge" the blow by vectoring the force and thereby speeding up the wave.
Conceptually difficult to get across in words, but I can show you next time
we meet. (Gently, of course!)
Other examples such as judo, Sumo or really any grappling style to some
degree, use a similar principle of driving the leg down and in to absorb
force, control the force w/ core and grip strength, and use the sensitivity
of the hands to feel where the opponent is off-balance, thereby rendering
him weightless and easy to move. This may seem to be an isometric holding
type of application (like a horse stance) but actually should be storing
energy (thing of really spring loading the tension), yielding further and
further until your hands feel that the opponent is off balance and then
release the stored energy. Grapplers that lean over IMO, do so because they
have weak legs and tight hips/low back, and will be moved around easily.
As far as further training, pisols is tops because it teaches so many
different things at once, strength, balance, flexibility, agility, and so
good skill in those will enable you to be very versitale. Now that you
understand the alignment, almost anything where you're upright can train
that strenth. Think of pressing through the heel in DL ,SQ, presses, jerks,
etc.
Another thing to try is to take a stance (experiment w/ all different types
of stances) and hold the position. Get as relaxed as you can (mindful) and
then w/ each breath, try to compress the body a little bit more, down and
into the ground, through the heels (primarily rear heel, but some in the
front as well, try 30/70 or 40/60 front/rear distribution if in a one leg
fwd stance, 50/50 if in a horse stance). The knees will bend some, but keep
the compression in the hips, glutes, hamstrings, ankle, foot. If you find
that the ankle is tight, do some supplementary dorsiflexion/flexion and
eversion/invesion stretches.
Hope this adds something. Let me know if I can help w/ anything.
I will see you at the June RKC, if you are there.
Steve |
c******t 发帖数: 1733 | 287 jerk可能是lifting里最多技术细节的了,这是steve cotter的讲解。cotter 远远不是
最好的kettlebell lifter, 但绝对是最好的老师之一 |
c******t 发帖数: 1733 | 288 Steve cotter's demo on how to rack |
c******t 发帖数: 1733 | 289 Excellent demo on swing |
D****o 发帖数: 12808 | 290 你的这个帖子是不是应该申请置个顶?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Excellent demo on swing
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c******t 发帖数: 1733 | 291 曾经在这个版上说过很多次了,但还是要谈一下我的感受。人的身体最强壮的是几个
skeleton muscle, 依次是hip,lat, 大腿,一切的lifting都应该是这几个group为主,
其他部分,肩,手臂等主要作用是维持平衡。比如手臂,是weight和skeleton muscle
之间的纽带,是weight的载体,可以设想成连在身上的架子,是支撑weight的。这个支
架只有紧贴着身体,靠身体的力量才能撑住weight,如果离开身体,就可能会被压断。
jerk时,手臂紧贴着身体,靠下身把手臂连同weight bump起来;swing时,手臂贴紧身
体,是hip把weight和手臂一起project起来;DL时,手臂要贴紧身体,tighten armpit
, 靠hip大腿把weight拉起来。pull up,chin up也一样,肩膀下沉,tighten armpit
使手臂肩膀连载lat上,是lat而不是手臂把身体pull up. |
c******t 发帖数: 1733 | 292 没什么必要吧,反正没几个人看, 有兴趣的自己会来找
【在 D****o 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你的这个帖子是不是应该申请置个顶?
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B********y 发帖数: 1356 | 293 赞切身体会,正中关键。
muscle
armpit
armpit
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 曾经在这个版上说过很多次了,但还是要谈一下我的感受。人的身体最强壮的是几个 : skeleton muscle, 依次是hip,lat, 大腿,一切的lifting都应该是这几个group为主, : 其他部分,肩,手臂等主要作用是维持平衡。比如手臂,是weight和skeleton muscle : 之间的纽带,是weight的载体,可以设想成连在身上的架子,是支撑weight的。这个支 : 架只有紧贴着身体,靠身体的力量才能撑住weight,如果离开身体,就可能会被压断。 : jerk时,手臂紧贴着身体,靠下身把手臂连同weight bump起来;swing时,手臂贴紧身 : 体,是hip把weight和手臂一起project起来;DL时,手臂要贴紧身体,tighten armpit : , 靠hip大腿把weight拉起来。pull up,chin up也一样,肩膀下沉,tighten armpit : 使手臂肩膀连载lat上,是lat而不是手臂把身体pull up.
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l******u 发帖数: 3169 | 294 什么样的运动属于速度运动呢?短跑?
跳高跳远属于速度还是力量?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 多谢,拉伸后确实好些 : 力量训练和速度训练完全不同,tension 产生力量,relaxation 产生速度,长时间力 : 量运动后确实不能马上作速度运动
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z********0 发帖数: 9013 | 295 跳高跳远应该是爆发力吧。反正速度应该是来源于力量。瞬间的速度主要就是爆发力了。
【在 l******u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 什么样的运动属于速度运动呢?短跑? : 跳高跳远属于速度还是力量?
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c******t 发帖数: 1733 | 296 起动时是力量,需要tension,登地。身体起来后,需要relaxation产生速度。
了。
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 跳高跳远应该是爆发力吧。反正速度应该是来源于力量。瞬间的速度主要就是爆发力了。
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c******t 发帖数: 1733 | |
z********0 发帖数: 9013 | 298 牛!
好像这个活KB比耍KB的那个人更厉害。:D
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这需要多大的力量和技巧啊
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 300 Lorna Kleidman, 美国第一个女Master of Sports, 世界冠军 |
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c******t 发帖数: 1733 | 301 An example of very bad jerk form |
v*****r 发帖数: 2325 | 302 建议置顶, 过一段时间找这个thread 变得不容易, 再说crossfit 大师 的专业级文
章 is more than worthy.
olympic weight lifter 玩 KB 真轻松。。。
http://www.youtube.com/watch?v=_vJm4076FZA&feature=related
kb 炸一看awkward to lift, 其实让 olympic lift 容易了, 所谓 working man's
version of oly lifts.
主要是drop down 容易,
还有over head lock out 对flexibility 的要求也低一些。 能做barbell over head
squat 的人太少了。。。
专业级 olympic lift 太难
kb 的idea 是 循序渐进的work on 小重量的olympic lifts. 跟专业olympic lifter 为了比赛成绩频繁work on 5 rm 是截然不同的。。。 |
v*****r 发帖数: 2325 | 303 这篇文章解释了为什么 KB lifting should choose proper weight (not too light
or heavy), 为什么过量KB lift 比一般 powerlift 更容易容易受伤
mostly explosive KB lifts involves "stretch reflex"
http://www.elitefts.com/documents/stretch_reflex.htm |
m******l 发帖数: 613 | 304 我感觉我做turkish get up可能一直不对,总是有那种要用手肘撑一下的时候。轻一点
的重量确实能保护我。 |
c******t 发帖数: 1733 | 305 steve cotter's lesson 3 |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 309 read somewhere, think they are very good workout advices
1) Diet - if this is wrong, it makes your goals harder to achieve
2) Rest - Progress slows without it
3) Sleep - a healer
4) Exercise - a)tailor to your goal, b)focus on technique c)pace
yourself, don't go all out at every workout
5) Enjoyment - do something you enjoy and that you will enjoy over a long
period of time.
6) Lifestyle - program exercise around your lifestyle not lifestyle
around your exercise programs
7) Try it - See what works for you, we are all made differently |
c******t 发帖数: 1733 | |
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c******t 发帖数: 1733 | 311 这段时间非常郁闷,long cycle没有任何进展,停滞在3分钟18reps上,对比下gs运动
员的form,我的各个技术细节一无是处,特别是从rack drop很差。准备从小重量强化技
术,争取能做10min set, 哪怕用double 26lb的也好。
我想这段时间的训练走了弯路,把训练当作workout,追求大重量和强度,正确的方法应
该是practice,而不是workout。
strength is a skill, practice it to improve |
d*g 发帖数: 16592 | 312 crossfit,我现在非常沉迷于打网球,但是我也体会到自己physical conditioning的
局限。
我现在比较想锻炼
1 对膝盖有帮助的腿部肌肉,因为击球是重复的屈膝蹬地,而且有些是稍微有twist的
膝关节受力,比如发球,和运动中转身蹬地击球等等。我因为现在体重比从前轻一些,
另外现在的比赛竞技水平不高,所以膝盖还可以应付,但是运动量大时候,有不太舒服
的感觉。我膝盖受过伤,所以比较注意,但是我希望能通过加强腿部相关肌肉来帮助膝
盖。
2 其他腿部协调和力量
3 腰腹等core的力量和控制
不知道你能不能推荐一个routine,和比较适合我的重量,我可以进行练习。
谢谢你了。 |
v*****r 发帖数: 2325 | 313 你的水平很高了。 所以大幅度进步需要话时间。
我两周前 heavy day 把 53# kb 加到65#, double clean 65 + 70
估计可以double clean 2 x 70#. 但是double jerk 差的原, 因为我单个70# jerk
都做不了几个。
jerk drop & rack 时候, 身体是后仰的。 这后仰是屈膝形成的吧? 如果弯后腰后仰
, 会对lower back 的压力不必要的多一些?
用stone bag 加重晃动的厉害。 我看performbetter.com 最近有free shipping 的
deal.
first place kb 底部可以螺丝加重。 $20 for 4kg. 我在考虑要不要order.
这样卖一个35#, 44#, 79# 就都有了。
prograde kb 不好加重。如果不是competition, prograde kb not very useful.
最后praise 一下 kb + bodyweight training. 我恢复了golf swing, power 和距离
都回复了 (2个多月没摸)。
保持了打球所需的athletic condition 的基础。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这段时间非常郁闷,long cycle没有任何进展,停滞在3分钟18reps上,对比下gs运动 : 员的form,我的各个技术细节一无是处,特别是从rack drop很差。准备从小重量强化技 : 术,争取能做10min set, 哪怕用double 26lb的也好。 : 我想这段时间的训练走了弯路,把训练当作workout,追求大重量和强度,正确的方法应 : 该是practice,而不是workout。 : strength is a skill, practice it to improve
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c******t 发帖数: 1733 | 314 我推荐几个动作,如果你有壶铃的话可以试一试,有些动作在我的第二个视频中有
1。 figure 8 to a hold,5*(6,7,8, 9, 10)ladder
2. high pull-catch-squat combos 5*(6,7,8, 9, 10)ladder
3. assistant pistol (如果你做不了pistol的话, 两手拉着门把)
5*(3,4, 5, 6, 7) ladder
4. press and lunge (左手press,右手lunge这样),前进,后退,侧面,45度角
各方向5个,锻炼协调能力
5。 dragon twist 锻炼运动反应能力, 同时训练twist时怎样shift weight, 减轻膝
盖压力
【在 d*g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : crossfit,我现在非常沉迷于打网球,但是我也体会到自己physical conditioning的 : 局限。 : 我现在比较想锻炼 : 1 对膝盖有帮助的腿部肌肉,因为击球是重复的屈膝蹬地,而且有些是稍微有twist的 : 膝关节受力,比如发球,和运动中转身蹬地击球等等。我因为现在体重比从前轻一些, : 另外现在的比赛竞技水平不高,所以膝盖还可以应付,但是运动量大时候,有不太舒服 : 的感觉。我膝盖受过伤,所以比较注意,但是我希望能通过加强腿部相关肌肉来帮助膝 : 盖。 : 2 其他腿部协调和力量 : 3 腰腹等core的力量和控制
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c******t 发帖数: 1733 | 315 snatch, jerk, clean时身体都要后仰,这样便于kb走直线,同时可以平衡身体和kb的
重心。
我的主要问题是从rack往下drop时,身体和bell脱节,这样会用到太多的上身力量,造
成疲劳。你看这个视频,黑衣的比白衣的drop就好多了
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你的水平很高了。 所以大幅度进步需要话时间。 : 我两周前 heavy day 把 53# kb 加到65#, double clean 65 + 70 : 估计可以double clean 2 x 70#. 但是double jerk 差的原, 因为我单个70# jerk : 都做不了几个。 : jerk drop & rack 时候, 身体是后仰的。 这后仰是屈膝形成的吧? 如果弯后腰后仰 : , 会对lower back 的压力不必要的多一些? : 用stone bag 加重晃动的厉害。 我看performbetter.com 最近有free shipping 的 : deal. : first place kb 底部可以螺丝加重。 $20 for 4kg. 我在考虑要不要order. : 这样卖一个35#, 44#, 79# 就都有了。
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d*g 发帖数: 16592 | 316 谢谢你,我有两个,一个是7lb,一个是15lb的,
另外我常去的gym有一些,可以使用。
不过我不知道重量上应该怎么去选择,请也给一下建议。
谢谢。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我推荐几个动作,如果你有壶铃的话可以试一试,有些动作在我的第二个视频中有 : 1。 figure 8 to a hold,5*(6,7,8, 9, 10)ladder : 2. high pull-catch-squat combos 5*(6,7,8, 9, 10)ladder : 3. assistant pistol (如果你做不了pistol的话, 两手拉着门把) : 5*(3,4, 5, 6, 7) ladder : 4. press and lunge (左手press,右手lunge这样),前进,后退,侧面,45度角 : 各方向5个,锻炼协调能力 : 5。 dragon twist 锻炼运动反应能力, 同时训练twist时怎样shift weight, 减轻膝 : 盖压力
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c******t 发帖数: 1733 | 317 单个的你就用15lb,双手的你可以混着用15和7,作几组后换手,这几个动作练运动能力
,不需要大重量,你如觉得轻了,可以换重的,也可增加速度,reps减少休息时间
【在 d*g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 谢谢你,我有两个,一个是7lb,一个是15lb的, : 另外我常去的gym有一些,可以使用。 : 不过我不知道重量上应该怎么去选择,请也给一下建议。 : 谢谢。
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m*******r 发帖数: 13263 | 318 I squat too deep...
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Excellent demo on swing
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c******t 发帖数: 1733 | 319 David whitley's CMS experience:
On December 4th, 2004 I competed in a Girevoy Sport meet and became the
first native-born American to achieve the rank of Candidate for Master of
Sports, or CMS. I did this by completing 71 reps in the Long Cycle Clean and
Jerk with two 24kg kettlebells in the 90kg + bodyweight category. In this
article I would like to share some of the tools and strategies I have used
for increasing numbers in GS.
Technique
When talking about GS, you are talking about technique. No matter how strong
you are or how much stamina you have, if your technique is bad, you will
not do well in GS. Technique is not just how to move the weight, it is also
knowing how and when to rest, how to breathe and how to be efficient at
energy management. Much has been written about good technique, but I would
like to go over a few high points that apply to the jerk.
* In the Rack position, the hips should be pushed forward and the upper
arms in contact with the ribs. The kettlebells should be directly over the
hips with the knees locked. Positioning the kettlebells like this allows the
elbows to rest on the hip bones or on a belt if you choose to wear one. I
recommend a belt, not for low back support, like in powerlifting, but as a
place for the elbows to rest. This is a perfectly legal and widely used
strategy.
* You may rest in the rack for as long as you want. Practice resting in
the rack for time. Once your numbers start to climb you will need it. Find
the most comfortable position. Let the kettlebells rest in the “V” created
by the forearm and the upper arm.
* When executing the jerk, take a few shallow breaths and one bigger one
as you bend the knees and drop into a high squat. This is followed by an
explosive leg drive, which transfers energy from the legs to the hips and
into the arms, launching the kettlebells upwards. The hips contact the
elbows to complete the power transfer. Little or no arm strength is used
until the arms are locked out. It may help to think of jumping up and back.
* As the kettlebells reach maximum height, explosively dip into another
quarter squat. Lean slightly forward as you do this so that your shoulders
are slightly behind your head. Use the triceps only to lock the elbows. No
pressing is involved at all in the movement. Lock the knees and hold the
kettlebells in the lockout position.
These points apply to both the traditional and the long cycle jerk. Since
long cycle involves cleaning the kettlebells for each rep, here are few
points to help “clean up” your cleans.
* Let the kettlebells swing far back between the legs and use a strong
hip snap to get them moving. The more you use the glutes and hamstrings, the
better. This will conserve energy in the quads which will be used for the
jerk. Keep your back straight.
* Keep the elbows close to the body throughout the clean. This will
enable you to clean the bells to the chest and economize the motion, using
less energy. It also reduces the impact as the weight makes contact with the
body, which can take a lot out of you as the reps increase.
* Get your hand around the kettlebell and make as soft a landing as
possible. Practice this a lot. Try to land them in the exact position from
which you will jerk. Less shuffling the weight around in the rack means more
energy saved.
Training Strategies
I have experimented with several different approaches for planning my
workouts. A very effective concept that I modified slightly is called
density training. Ethan Reeve wrote an excellent article about it for Dragon
Door. The basic concept behind density training is to decrease the amount
of time it takes to perform a planned number of repetitions. In his article,
Coach Reeve suggests doubling the volume of your target set and beginning
with short sets, gradually increasing reps and decreasing sets over time. As
you get closer to the target number of reps, you reduce the total volume
while keeping the rest between sets at one minute.
In the beginning of a training cycle, this works very well for GS. Multiple
short sets reinforce good technique without excessive fatigue and the volume
of the workout improves conditioning significantly. I found, however, that
as the sets got longer it became very difficult to recover from the first
set in only one minute. My solution was to perform one long set of 60%-90%
of rep maximum, then do several shorter sets with one minute rest periods
until completing the total volume planned. For example, in one training
session I did the following:
2x24kg Long Cycle
1 set of 45
3 sets of 15
3 sets of 7
One-minute rest between sets
My previous best was 51 reps and my target was 110.
GS has a very important mental element that is addressed with this approach.
Doing short sets when highly fatigued keeps you “there” but doesn’t tax
you so much that you can’t recover from set to set. This workout was a “
mini-peak” within the cycle. The next several workouts were a lower total
volume with shorter sets.
As competition time neared, I focused on doing my target number in ten
minutes, with as little rest as possible.
The ladder method is a technique Pavel first introduced a few years ago as a
method to increase numbers in exercises like pull-ups. It involves
performing multiple sets of an increasing, but sub-maximal number of reps.
For GS training, a ladder might look like this:
1x10
1x20
1x30
As you can see, each set is progressively more difficult, allowing you build
volume without going to rep maximum.
The time ladderr is similar to the ladder, except instead of increasing a
specific number of reps each set, each set is lasts longer. For example, you
might do sets lasting two minutes, three minutes, and four minutes with the
same amount of time between sets. When doing time ladders, if you cannot
complete any more reps, you simply rest in one of the legal positions. Again
, you can build up a lot of volume without going to rep maximum like this.
Time ladders have been used by many competitive kettlebell lifters with
great results.
Another fun thing to do (and by “fun“I mean painful and horrible) is what
I call the “long rep.” This is a long cycle-specific technique. Choose an
amount of time, from as little as 15 seconds to as much as one minute, or
even longer. Pick up a pair of kettlebells and hold them at your sides for
the prescribed amount of time. Clean the bells and hold them in the rack for
the same amount of time, then jerk them and hold them overhead for time.
Lower and hold in the rack, then at the bottom again. Here you can either
perform another long rep or hold the bells until they drop. If you choose
one minute as your time for each part of the rep, you complete one rep in
five minutes without putting down the weight. This trains all three
positions of “rest” in the long cycle in one simple drill.
Sometimes I will combine the long rep with the time ladder, varying the rep
pace. So, a set might look like this:
10 reps in one minute (fast pace)
One long rep lasting 30 seconds in each position (two-and-a-half minutes for
one rep)
5 reps in one minute (slow pace)
This entire set would last four-and-a-half minutes and you would complete 16
reps.
Pacing
The first time I competed I had no understanding of pacing. My strategy was
“do as many as I can as fast as I can.” This is not the smartest way to do
things. I competed with 32kg kettlebells and did 14 reps in about a minute-
and-a-half. Not bad for a complete beginner to GS competition, but I had
done 18 in my basement the week before. I got in a hurry at the competition
and blew myself up prematurely.
I decided to switch to 24kg for my next competition and adopted the “do as
many reps as possible, rest when you need to and get done as fast as
possible” strategy. This is better, but still not the most effective way
because it leaves too much to chance. Watching Terry McCarthy compete at the
2004 US Nationals was a pivotal moment for me. Seeing him deliberately take
rest breaks early in his set broke me of my “go hard and hope for the best
” approach. I got a copy of the long cycle World Championships and began
studying the elite.
My current definition of pacing is: “Do a planned number of reps per minute
, with a planned total and planned rest periods.” Even if, for some reason
you need to change this once you are on the competition platform, nothing is
left to chance. You have planned for everything. This is exactly what
happened to me when I got my CMS ranking. My grip started to go in my left
hand. I decided, during the set, to skip my last two rest breaks because of
the fatigue in my hand. Instead of hitting 71 reps at the 9:30 mark like I
planned, I hit it a few seconds after 9:00. So, I skipped two 15-second rest
periods and kept the same pace. Had I kept the rest periods, I believe my
grip would have given out and I would have dropped the bell. The lesson:
Have a strategy, and know when to deviate from it.
Video taping
An invaluable tool for technique analysis is getting video of yourself. You
may think you are doing everything correctly, but the tape tells you
otherwise. Guess who is right? This is also helpful for rep counting during
long sets. It is very easy to lose track of your count when you are sucking
wind and hoping not to throw up.
Visualization
This is may be the single most important piece of the puzzle. Once you have
settled on a strategy visualize it over and over. For me this meant watching
the clock and mentally going through an imaginary set at competition pace
several times each day. By the time the actual competition arrived I had
already done it countless times in my mind. All that was left was to
physically perform the set.
I hope these tips help you in your GS training. See you on the platform! |
m*******r 发帖数: 13263 | 320 試了一下hip drive,很不習慣,基本上借不到力。
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I squat too deep...
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c******t 发帖数: 1733 | 321 开始不要swing多高,back swing 到底后手臂贴紧身体,感受用hip把kb连同手顶起来
,肩膀,手臂不要用力
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 試了一下hip drive,很不習慣,基本上借不到力。
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 323 终于两个手都可以做这个了,我并没有专门练,可能是bottoms up press的效果
借别人的视频 |
o*********e 发帖数: 2452 | 324 牛的!
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 终于两个手都可以做这个了,我并没有专门练,可能是bottoms up press的效果 : 借别人的视频
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z********0 发帖数: 9013 | 325 老大,你也把你的KB刷层金漆,太cool了
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB can be very fun
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c******t 发帖数: 1733 | 326 做不了主哟,我拿去刷漆,女儿也跟着去。她强烈要求一切都刷粉红色的,结果商量了
半天,小人家同意两个粉红的,两个天蓝的
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 老大,你也把你的KB刷层金漆,太cool了
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B********y 发帖数: 1356 | 327 大师舞起粉红色壶铃应该别有一番风味。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 做不了主哟,我拿去刷漆,女儿也跟着去。她强烈要求一切都刷粉红色的,结果商量了 : 半天,小人家同意两个粉红的,两个天蓝的
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z********0 发帖数: 9013 | 328 LOL 太可爱了
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 做不了主哟,我拿去刷漆,女儿也跟着去。她强烈要求一切都刷粉红色的,结果商量了 : 半天,小人家同意两个粉红的,两个天蓝的
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c******t 发帖数: 1733 | 329 steve cotter IKFF里的一个trainer的夫妻双修 |
c******t 发帖数: 1733 | 330 从其他论坛上摘来的,Strength and endurance
Max Strength = Maximum amount of force you are able to generate for one rep/
one single contraction
Strength Endurance = the ability to exert force for many repetitions
In order to increase max strength one must create a great deal of
intramuscular tension. The more tension generated; the greater the amount of
stimulated hypertrophy will be). Two things increase intramuscular tension:
lifting heavier or lifting faster/with more acceleration.
The second component is time under tension. more time under tension also
leads to more stimulated hypertrophy. For strength work think cumulative
time under tension throughout your entire workout rather than time under
tension per set ( so don't make your sets too dense- keep reps relatively
low and use heavy weight, but do multiple sets).
The last part of increasing max strength is increasing CNS efficiency. While
your true strength potential really does lie within the size of your
muscles, it is an efficient nervous system that will lead to the optimal
recruitment of those muscle fibers.
A few years a go a friend of mine gave me a great analogy of this. He told
me that your muscles are a factory. The bigger the factory the greater your
potential ability is to produce force. But your CNS is the manager of this
factory. Without an efficient manager than your factory will not perform at
its true potential.
Lifting heavy and lifting fast both have a large neurological component and
will help improve your CNS efficiency.
All that being said, working muscular endurance typically(but not always)
will not lead to max strength gains, but working limit strength will
typically (but not always) improve muscular endurance - at least in the same
movement with a lesser load.
For me; one arm push ups have improved my push up numbers, but I was not
able to do a one arm push up from performing lots of regular push ups - I
had to work specifically on one arm push ups |
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c******t 发帖数: 1733 | |
v*****r 发帖数: 2325 | 332 买了一个35#, 加上一个4kg 的bottom.
小重量的single arm snatch 感觉很好,可惜我agressive 买了53# 70# 后才买。 有时也做大重量 snatch, 70# 也比
上一次(one month ago) 轻松了一些。
其实只要买3个就够了 35, 53, 70#。
用4kg bottom,
35#,44#,53#, 62#, 70#, 80# 都available 了。 这样double 53, doulbe 70, maybe double 80 也可以。 卧推的话, 单手躺在地上做, 很容易加到90# even 100#。
吧35# 和 53# 的一起抓, 88# 的也有了。 当然一手抓两 只方便做某些动作, 比如
说 2 hand swing, bent over row.
35# 和 70# 的一起抓, 105# 的也有了
还可以从 home depot 买铁链 调节重量。。
screw up bottom 调节重量效果最好, 铁链其次, grip 很强的话,一手抓两也好。
这一点哑铃就不行了。 我想象不出三个哑铃弄出怎么多重量来。。。
powerblock up to 90# maybe comparable, but the price is high $500. plus 能用来做的动作也少的多。。。
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v*****r 发帖数: 2325 | 333 路过 店面, 是了一下 doulbe clean 2*70.5#. 只能做 几个 single.
不知道这相当于 多少# barbell power clean 或 硬拉。。。
粗handle grip 太吃力了。。。 |
c******t 发帖数: 1733 | 334 如果你适应一下动作,应该可以clean200+lb的barbell
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 路过 店面, 是了一下 doulbe clean 2*70.5#. 只能做 几个 single. : 不知道这相当于 多少# barbell power clean 或 硬拉。。。 : 粗handle grip 太吃力了。。。
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c******t 发帖数: 1733 | 335 我在一家店里试了一下perform better的bell,觉得他们的handle不是特别好,太高,
太窄,clean起来不能把整个手掌穿过handle里去,这样做jerk时bump就会用到手臂力
量,作不了多久。rack也不好把bell rest 在hip上
时也做大重量 snatch, 70# 也比
70, maybe double 80 也可以。 卧推的话, 单手躺在地上做, 很容易加到90# even
100#。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 买了一个35#, 加上一个4kg 的bottom. : 小重量的single arm snatch 感觉很好,可惜我agressive 买了53# 70# 后才买。 有时也做大重量 snatch, 70# 也比 : 上一次(one month ago) 轻松了一些。 : 其实只要买3个就够了 35, 53, 70#。 : 用4kg bottom, : 35#,44#,53#, 62#, 70#, 80# 都available 了。 这样double 53, doulbe 70, maybe double 80 也可以。 卧推的话, 单手躺在地上做, 很容易加到90# even 100#。 : 吧35# 和 53# 的一起抓, 88# 的也有了。 当然一手抓两 只方便做某些动作, 比如 : 说 2 hand swing, bent over row. : 35# 和 70# 的一起抓, 105# 的也有了 : 还可以从 home depot 买铁链 调节重量。。
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c******t 发帖数: 1733 | 336 鉴于long cycle 进步不大,决定把它分成clean,static hold, jerk三个动作来练,
分别完善各个动作。我对重量训练, 特别是力量耐力训练的体会是,初期form,breath
, tension最重要,但到一定阶段,再想涨成绩, 主要靠技术细节了。每个动作,做到
1000个基本掌握动作要领,做到10000个,就基本automatic了,身体可以像机器一样精
密了。现在routine 是
day 1: 2*70lb double clean, 2*(10, 11, 12, 13, 14) ladder
2*70lb floor press& push up (交替进行,不休息)
floor press 10, 12, 14, 16, 18
pushups 20, 18, 16, 14, 12
day 2: 2*70lb military press 4*(2, 3,4, 5, 6) ladder total 80 press
2*70lb front squat 10, 12, 14, 16, 18
day 3: off
day 4: single 88lb jerk 12, 13, 14, 15, 16 ladder each side
2* 70lb static hold:rack hold-jerk-overhead hold
30" 30"
60" 60"
90" 90"
120" 120"
day 5: TGU 88lb 5reps each side, change hand every reps
70lb 15 reps each side, change hand every 3 reps
day 6: off
day 7: active recovery, 53lb swing 200 each side
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v*****r 发帖数: 2325 | 337
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 路过 店面, 是了一下 doulbe clean 2*70.5#. 只能做 几个 single. : 不知道这相当于 多少# barbell power clean 或 硬拉。。。 : 粗handle grip 太吃力了。。。
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c******t 发帖数: 1733 | 338 尺寸说明不了问题,你看324楼的最后一段录像,看你的手能不能像他那样全部穿过
handle
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png)
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v*****r 发帖数: 2325 | 339 记得你从performbetter.com 买了一对 pro grade 70#. 我这个绿色的应该同一个模子
。 你用那一对 pro grade 70# 感觉如何?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 尺寸说明不了问题,你看324楼的最后一段录像,看你的手能不能像他那样全部穿过 : handle
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c******t 发帖数: 1733 | 340 并不是特别喜欢,handle 比铸铁的perform better好一些,但force grip还是有点勉
强。snatch倒很好, 不过我现在专攻LC,基本不做snatch了。我最喜欢的还是我那一
对ader 铸铁的,自己磨过用起来很舒服
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 记得你从performbetter.com 买了一对 pro grade 70#. 我这个绿色的应该同一个模子 : 。 你用那一对 pro grade 70# 感觉如何?
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v*****r 发帖数: 2325 | 341 可以穿过去,with straight wrist and forearm, bell rests on back of forearm.
诶, military press 没什么长进, 做多了锁骨附近酸, 这是为何, 是不是我press
的动作form 不好?
floor press 波动挺大。估计 floor press 要上100# x 5 才做的动 70# 的
military press...
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 并不是特别喜欢,handle 比铸铁的perform better好一些,但force grip还是有点勉 : 强。snatch倒很好, 不过我现在专攻LC,基本不做snatch了。我最喜欢的还是我那一 : 对ader 铸铁的,自己磨过用起来很舒服
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c******t 发帖数: 1733 | 342 你可以用jerk的技术,握法根jerk一样,用手掌根去推,胳膊往外转的角度小一些,接
近直上直下。另外build volume。多组数,少reps
.
press
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可以穿过去,with straight wrist and forearm, bell rests on back of forearm. : 诶, military press 没什么长进, 做多了锁骨附近酸, 这是为何, 是不是我press : 的动作form 不好? : floor press 波动挺大。估计 floor press 要上100# x 5 才做的动 70# 的 : military press...
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c******t 发帖数: 1733 | 343 Q&A from steve cotter
Q: I'm a bit of a newby to this sport so forgive my ignorance, but looking
at Steve Cotter's training log, he certainly has plenty of practice on The
KB swing. Looking at his DVD's, it's a typical 'hard' style that he teaches,
but listening and reading his interviews, it seems that Steve is gradually
evolving from the hard 'conditioning' style, to the GS sport style. So does
Steve currently practice the more 'pendulous', soft GS sport style swing in
his recent day practice, or does he still resort to a hard swing. Also, does
it have any negative effect to your abilities as a GS sport competitor to
practice a hard style swing, or is it compatible. I was considering
practicing a hard style for physical conditioning, but do a GS style for my
own development. Can one practice both? Is it like a Ying and Yang deal?
Thanks, Adam.
A:Hi Adam,
Thanks for your question.
In more recent DVDs you will see I have adapted a more fluid style in swing
and in all KB movements in general.
It is a misconception to say that Hardstyle is more of a conditioner and
that GS is more for sport.
The reason I used to practice Hardstyle is because back then I did not know
any better and there was not any high level references for KB training. All
that was available until 3-4 years ago was Pavel's stuff. Better than
nothing, but very rudimentary KB stuff.
Hardstyle is not better for conditioning in any capacity, be it for general
fitness, or for sport assistance or of course for GS. Hardstyle IS good as
an entry level introduction for beginners however. It is easier to learn and
in that regard is a good starting point.
The bottom line is, regardless of goals, the more volume one does the more
fit one becomes. So whatever "style" allow one to do more volume, is the
style that will make him/her more fit.
I have adapted to a 'softer' style simply because I now have access to
better information and more experience.
I am continually learning and improving and from all that I have seen,
harstyle simply cannot compare when it comes to high level fitness. Harstyle
is very easy in comparison to sport training. If you do sport training, you
can do hardstyle without any difficulty at all, but the converse is not
true. Easy to proove!
In any case, as long as you are practicing and progressing you should get
good result, regardless of what you call it.
Thanks,
Steve |
m*******r 发帖数: 13263 | 344 兄台好久不见。。。
teaches,
gradually
does
in
does
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Q&A from steve cotter : Q: I'm a bit of a newby to this sport so forgive my ignorance, but looking : at Steve Cotter's training log, he certainly has plenty of practice on The : KB swing. Looking at his DVD's, it's a typical 'hard' style that he teaches, : but listening and reading his interviews, it seems that Steve is gradually : evolving from the hard 'conditioning' style, to the GS sport style. So does : Steve currently practice the more 'pendulous', soft GS sport style swing in : his recent day practice, or does he still resort to a hard swing. Also, does : it have any negative effect to your abilities as a GS sport competitor to : practice a hard style swing, or is it compatible. I was considering
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z********0 发帖数: 9013 | 345 大师前一阵闭关修炼呢?
teaches,
gradually
does
in
does
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Q&A from steve cotter : Q: I'm a bit of a newby to this sport so forgive my ignorance, but looking : at Steve Cotter's training log, he certainly has plenty of practice on The : KB swing. Looking at his DVD's, it's a typical 'hard' style that he teaches, : but listening and reading his interviews, it seems that Steve is gradually : evolving from the hard 'conditioning' style, to the GS sport style. So does : Steve currently practice the more 'pendulous', soft GS sport style swing in : his recent day practice, or does he still resort to a hard swing. Also, does : it have any negative effect to your abilities as a GS sport competitor to : practice a hard style swing, or is it compatible. I was considering
|
z********0 发帖数: 9013 | 346 SWING 还分这么多种啊? 大师给简单科普一下?
teaches,
gradually
does
in
does
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Q&A from steve cotter : Q: I'm a bit of a newby to this sport so forgive my ignorance, but looking : at Steve Cotter's training log, he certainly has plenty of practice on The : KB swing. Looking at his DVD's, it's a typical 'hard' style that he teaches, : but listening and reading his interviews, it seems that Steve is gradually : evolving from the hard 'conditioning' style, to the GS sport style. So does : Steve currently practice the more 'pendulous', soft GS sport style swing in : his recent day practice, or does he still resort to a hard swing. Also, does : it have any negative effect to your abilities as a GS sport competitor to : practice a hard style swing, or is it compatible. I was considering
|
c******t 发帖数: 1733 | 347 Several reviews on kettlebell quality. |
c******t 发帖数: 1733 | 348 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋
势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol |
B********y 发帖数: 1356 | 349 呵呵,我只有早饭之前称才勉强不overweight。
我觉得只要不少吃到影响锻炼,力量有进步,肌肉量肯定会缓慢上升,体重也会随着上
去。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋 : 势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol
|
m*******r 发帖数: 13263 | 350 你跟它套磁也没什么意义哦,呵呵呵
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一段时间没注意,竟然长了4lb,而且怎么也折腾不下去,虽然像是增肌了,但这种趋 : 势还是值得警惕。不然BMI》26的,都没法找sleepbag套磁了,lol
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s********r 发帖数: 2308 | 351 今天在gym里用60磅的试了下snatch, 不注意技术的话砸手臂还是很疼的,而且是越用
力越疼。后来做对了感觉还是不错的,出汗很快,不过前天硬拉伤了肩所以就没有多做。
研究了一下,没发现什么复杂工艺,不外乎浇铸+磨光+上漆三步。工艺比起45磅的杠铃
片如何?也是要整体铸造,也是要抛光上漆。
总体来说,要配两对壶铃的价钱够在本地craigslist上买一套300+磅的olympic 杠铃组
外加卧推架了,这个性价比根本不具备可比性。
crossfit挺有意思的,我去年研究划船机的时候在crossfit论坛上找到了很多info,而
且最后也是买了concept2。不过这东西搞得标准一套套的,有时候觉得有点邪教的意味。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这价格也不是炒作,它的制作工艺比哑铃复杂多了。哑铃只要对称就行了,好的壶铃要 : 是一整块铸铁,不能是球和手柄焊接在一起的。手柄的形状,角度,和球体的距离都很 : 讲究。不能太光滑,也不能太粗燥。壶铃运动有太多太多细微的技术是哑铃没法比拟的 : ,制作工艺也难得多。相比起来,有时我到觉得哑铃贵了。
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c******t 发帖数: 1733 | 352 My swing program
1. Swing heavy: hard style, two hands swing, 88lb, descending ladder
40-35-30-25-20-35-30-25-20-15 30" rest between sets
2.Drop set: GS style
88lb L5, R5
70LB L10, R10
62LB L15, R15
53LB L20, R20
44LB L25, R25
35LB L30, R30
26LB L35, R35
30" rest between weight change |
c******t 发帖数: 1733 | 353 Back to the basic
Swing and turkish get up are two fundamental movements of kettlebell lifting
. Repetition is the best teacher.There are some lessons that only lots and
lots of correct reps can teach. A martial art master once noted that 10,000
reps of each basic strike, block and kick is enough to attain a rudimentary
understanding of each movement, but it takes 100,000 reps before anything
like mastery occurs. So I plan to go back to the basic next month. Personal
goal: 5000 swing and 500 TGU for a month. |
c******t 发帖数: 1733 | 354 Just find out that kettlebell snatch can burn average 20 calories/min, about
twice as much as boot camp and spinning. The study was carried out by the
American Council on Exercise recently.
Here is the link of the whole article
http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf |
b***i 发帖数: 10018 | 355 nice, how long can you do it non-stop?
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | 356 The test was not done in a non-stopped manner. It was a 15/15 interval. I
usually use the 36/36 interval, which is much harder than 15/15, for 15min.
can not go any longer because my hands are killing me. I also do other
exercises besides snatch. For example, today my workout was
100 clean jerk long cycle
200 snatch
200 swing
100 figure 8 to a hold
100 high pull squat combo
The total time was around 1 hour.
I did actually test this routine in my friend's laboratory, the total calories burned was around 1400.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : nice, how long can you do it non-stop? : : about
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s***s 发帖数: 7178 | 357 文章很好
有个问题,类似太极拳,瑜伽,站桩这样缓慢甚至静止的运动单位时间内能燃烧多少热
量?
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | 358 If you want to lose weight with yoga like exercises, you will be very
disappointed.
Here is an article
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=10
【在 s***s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 文章很好 : 有个问题,类似太极拳,瑜伽,站桩这样缓慢甚至静止的运动单位时间内能燃烧多少热 : 量? : : about
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v*****r 发帖数: 2325 | 359 KB 的市场还是小所以价格贵
KB流派的训练理念很好
PAVEL TSATSOULINE 的书 很有开创性,也很全面, from strength, mobility,
flexibility
his students includes steve cotter, mike mahler, all have many good
teachings
with or without KB, many of their teachings can be used.
mike mahler actually provided alternative to KB
if you are not big fan of Kettlebell cult, dumbbell should be enough for the
following:
clean and press
swing
turkish get up
(jerk snatch are advanced, optional)
all above can be done with dumbbell, maybe not as convenient, but if you are
not training for hip rep Givory sport, the difference is not very big.
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯,工艺要求是高。不过还是希望不管咋的改进一下,降低点价钱,以后我也弄两个在 : 家里用:)
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v*****r 发帖数: 2325 | 360 很好的体会,我光看COTTER 的KB 录像大全还没理解您这么深
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再说说jerk. : 重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过 : 程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来 : 3。Second dip, 脚后跟猛踏回地面,把身体推离kb。 : Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上 : 身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要 : tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用 : ,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身 : 体连同kb bump起来. 手臂还是贴着身体的,并不用力。 : Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
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v*****r 发帖数: 2325 | 361 嗯.
看COTTER KB 大全中
KB 冠军 VALERO 呼吸也是很轻松
倒是COTTER 经常用HIGH PRESSURIZED BREATHE, 象蛇一样的嘶嘶的吐气, :)
您的耐力真是惊人, 6 + TON OF WEIGHTS LIFTED WITHIN 5 MIN!!!!一部大型的SUV 砸烂, 5分就全搬到2米多的架上
我35LBS 的KB JERK 8下就开始觉得FATIQUE 来了
当然我没有专门练JERK. EVEN WITH SYSMATIC TRAIN, I DON'T BELIEVE I CAN ATTAIN THAT IN A YEAR.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再学习这段录像,从ivan呼吸技术中得到很多启发。首先,它起始时吸气并不很深,这 : 样有利于保持爆发力。jerk起来后也并没呼出所有空气,而是保留一些维持tension, : 并使下落时转换到吸气更smooth。下落时利用kb下落趋势,爆发性呼出所有空气,完成 : 动作。rack时,两次深呼吸,使身体得到休息。他的技术非常完美,50多个reps, 动作 : form,节奏从始至终基本保持不变。5分钟,overhead 举起了6864lb 的总重量。
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W*******l 发帖数: 1868 | 362 我刚买了一对儿30磅的,准备开始练了。以后还请多多指教。
70lb
hands
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c******t 发帖数: 1733 | 363 That was not me. It was Ivan, the greatest kettlebeller ever.
My own jerk record is around 6000lb in ten minutes.
You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go.
砸烂, 5分就全搬到2米多的架上
ATTAIN THAT IN A YEAR.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯. : 看COTTER KB 大全中 : KB 冠军 VALERO 呼吸也是很轻松 : 倒是COTTER 经常用HIGH PRESSURIZED BREATHE, 象蛇一样的嘶嘶的吐气, :) : 您的耐力真是惊人, 6 + TON OF WEIGHTS LIFTED WITHIN 5 MIN!!!!一部大型的SUV 砸烂, 5分就全搬到2米多的架上 : 我35LBS 的KB JERK 8下就开始觉得FATIQUE 来了 : 当然我没有专门练JERK. EVEN WITH SYSMATIC TRAIN, I DON'T BELIEVE I CAN ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 364 好说好说,我们一起探讨。
【在 W*******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我刚买了一对儿30磅的,准备开始练了。以后还请多多指教。 : : 70lb : hands
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W*******l 发帖数: 1868 | 365 也就是60磅(2X30)举100下?
your groove with ladder is the way to go.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : That was not me. It was Ivan, the greatest kettlebeller ever. : My own jerk record is around 6000lb in ten minutes. : You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go. : : 砸烂, 5分就全搬到2米多的架上 : ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 366 It was a single 53lb kb jerk 116 reps
【在 W*******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 也就是60磅(2X30)举100下? : : your groove with ladder is the way to go.
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W*******l 发帖数: 1868 | 367 哇,是单手啊! 真牛。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : It was a single 53lb kb jerk 116 reps
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c******t 发帖数: 1733 | 368 More about swing
Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。 |
v*****r 发帖数: 2325 | 369 恩 我的体会是手臂整个过程一定要完全伸直(FULLY EXTENDED ELBOW),
ELBOW 没有完全打开的话很容易在做HIGH REP时伤到ELBOW. 这也可以ELIMINATE 手臂
做工
然后就是身体TENSE & RELAX 跟SWING 配合好
TOP OF SWING, RELAX, 回落时及时收紧躯体, 靠HIP JOINT PRIME MOVER 来制动
整个过程胳膊的用力跟跟胳膊伸直挂在单杠上类似
HIGH REP kb SWING 是很好的CARDIO WORK OUT
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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v*****r 发帖数: 2325 | 370 原来是我将KB 回落的时候肩膀制动做工了, 所以累的快。 八个就累了。
现在KB 回落时我靠TENSE RACK POSITION 接回落KB, 靠KNEE DIP制动。 轻松了很多
。
可以一分钟做18个, USING 35KB。一分下来还有余力。
【 在 crossfit (kettlechallenge) 的大作中提到: 】
groove with ladder is the way to go. |
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v*****r 发帖数: 2325 | 371 能 JERK DOUBLE 88lb kb 很牛
那 STANDING DOUBLE 88LBS KB 军推都可以了3-5下了吧。
我觉得DOUBLE JERK/SNATCH 的重量最好不要用超过DOUBLE 军推的重量, FOR SAFETY
REASON, ISN'T IT。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 再说说jerk. : 重新看了一些DVD, 又试了一下jerk,发现自己以前的jerk其实全是push press。Jerk过 : 程是这样,1。屈膝dip 2爆发力脚跟蹬地, stand on ball, 这时把kb bump 起来 : 3。Second dip, 脚后跟猛踏回地面,把身体推离kb。 : Jerk和push press 的区别主要在第二步的bump上,push press 是用lat bump,是上 : 身运动。Jerk是用腿,屁股bump,是下肢运动。现在明白pavel为什么一直强调rack 要 : tight. Kb在rack时,squeeze 手臂和侧腰,手肘rest在侧腰上,手臂主要起支撑作用 : ,就好像胶带把kb绑在身体上一样, 这样kb就和上身连成一个整体。Bump时,腿把身 : 体连同kb bump起来. 手臂还是贴着身体的,并不用力。 : Drop kb时,要先垫起脚跟,减少kb下落距离,落下后再dip一下减少冲击力。
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c******t 发帖数: 1733 | 372 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超
过1万磅。video 也贴到首贴了。 |
m*******r 发帖数: 13263 | 373 好白。。。:P
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超 : 过1万磅。video 也贴到首贴了。
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B********y 发帖数: 1356 | 374 很野兽啊!!
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 添加一个,70lb 10分钟 jerk. 最后数着数着就数乱了,大概160多个。总jerk重量超 : 过1万磅。video 也贴到首贴了。
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c******t 发帖数: 1733 | 375 ft, 不白衣服就太脏了
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好白。。。:P
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c******t 发帖数: 1733 | 376 过奖了,离野兽还任重道远
【在 B********y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很野兽啊!!
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c******t 发帖数: 1733 | 377 刚刚又重新数了一下,167个, 总重量 11690lb |
W*******l 发帖数: 1868 | 378 哇哦! 牛。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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m*******r 发帖数: 13263 | 379 我还纳闷儿呢,说怎么手的颜色不太一样呐?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : ft, 不白衣服就太脏了
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m*******r 发帖数: 13263 | 380 等肩膀好了也像大侠你一样开练。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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c*******k 发帖数: 2427 | 381 对第一个video:上臂不用力我是做到了,就是觉得那个黑人的头是低着的,那样的话
好象不太容易保持背部平直,或者说hip尽量往后坐以助于hip snap。还有觉得那个女
的手臂一直都支得比较高。
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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v*****r 发帖数: 2325 | 382 what's the requirements for "master of sport"
if weight class = 73kg
must use 70(32kg) bell
biathon (double bell jerk, single bell snatch) 125 reps for 10min
long cycle (double clean and jerk), 50 reps for 10min
double bell jerk is much harder than single bell
since you did 167, maybe close to MS
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚又重新数了一下,167个, 总重量 11690lb
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v*****r 发帖数: 2325 | 383 that's 132 bell! when ivan was a guest at valery fedorenko's club.
fedorendo can do 132bell for 50reps too.
fedorendo is a guest in Cotter's video to demo.
look like he sells good pro grade kb, $2/lbs including shipping.
http://store.worldkettlebellclub.com/products/16kg-VF-ProGrade-
groove with ladder is the way to go.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : That was not me. It was Ivan, the greatest kettlebeller ever. : My own jerk record is around 6000lb in ten minutes. : You need learn to rest in rack and also control your pace. Grease your groove with ladder is the way to go. : : 砸烂, 5分就全搬到2米多的架上 : ATTAIN THAT IN A YEAR.
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c******t 发帖数: 1733 | 384 那个黑人的是hard style 和pro-style 混合的,适合保存体力。你现在向那女的学就
行了
【在 c*******k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 对第一个video:上臂不用力我是做到了,就是觉得那个黑人的头是低着的,那样的话 : 好象不太容易保持背部平直,或者说hip尽量往后坐以助于hip snap。还有觉得那个女 : 的手臂一直都支得比较高。 : : , 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把 : 手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过 : 程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 身体,才能swing 起来。
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c******t 发帖数: 1733 | 385 This is a very good price. I am in if they offer free shipping. I have been
eying on pro-bells for a while now, but just hesitate to pull the trigger
since I have spent so much on the cast iron bells (including customized
painting).
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : that's 132 bell! when ivan was a guest at valery fedorenko's club. : fedorendo can do 132bell for 50reps too. : fedorendo is a guest in Cotter's video to demo. : look like he sells good pro grade kb, $2/lbs including shipping. : http://store.worldkettlebellclub.com/products/16kg-VF-ProGrade- : : groove with ladder is the way to go.
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c*******k 发帖数: 2427 | 386 哦,我就只做了 hard style lock
昨天小试了一下swing,单手居然用以前双手的重量
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那个黑人的是hard style 和pro-style 混合的,适合保存体力。你现在向那女的学就 : 行了
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v*****r 发帖数: 2325 | 387 Perform better has promo for gs style kb. Price a bit higher. But free
shipping. About 1.6 per lbs for 70bell
70lb
hands
超过1万磅。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c******t 发帖数: 1733 | 388 Thanks. I will wait, looks like the prices of pro-bells are falling.
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Perform better has promo for gs style kb. Price a bit higher. But free : shipping. About 1.6 per lbs for 70bell : : 70lb : hands : 超过1万磅。
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v*****r 发帖数: 2325 | 389 hot deals KB at walmart
cap barbell kb only 1.38 per pound including tax shipping to home !!!
beat 1.40 + plus tax at local store. only 10lbs increment tho, but if you
are looking for 70- 80-bell, they are right on target.
http://slickdeals.net/forums/showthread.php?sduid=0&t=2472577
i ordered one pro grade 53lbs kb from perform better (free shipping ending
dec 31)
just to have a model. may get another prograde 70-bell in the future.
for max strength train, 88+, iron bell should be fine. no need to buy pro
grade.
53 and 70-bell may consider prograde.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Thanks. I will wait, looks like the prices of pro-bells are falling.
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v*****r 发帖数: 2325 | 390 steve cotter described the difference between rigid style and GS style.
http://www.crossfit.com/journal/library/59_07_Cotter_Kettlebell
the most obvious feature of GS style swing shown by the black guy: head /eye
moving with the swing.
the lady's head /eye stays facing forward.
, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把
手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过
程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。
身体,才能swing 起来。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : More about swing : Swing的一个小窍门,很多video 都没讲到。看这段视频,这个黑人的swing非常标准, 注意它 在KB back swing 的终点,到 hip snap时,手臂是贴着身体的, 是hip把手臂和kb一起proiect 起来。 hip snap发力快完成时才利用惯性把kb甩起来。整个过程中上臂不用力。 如果hip snap 时手臂离开身体,就变成手臂做工了。 : 以前我对towel swing不以为然,不久前才体会他的妙用。只有动作对了,手臂贴近身体,才能swing 起来。
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c******t 发帖数: 1733 | 391 两个pro-grade 70lb kb运到,正式开始练习double 70lb clean& jerk long cycle.
结果很令人丧气,最多只能做17reps,离 master sports还差得太远。
再贴一遍自己非常喜欢的视频 |
v*****r 发帖数: 2325 | 392 master 的要求是50个/10分钟
以你的基础, 练一段时间就能达到了。
DENISOV IS a much bigger guy than you, he probably weighS over 200 lbs.
我猜要么 LADDER, 要么WORK UP TO HEAVIER BELL SO THAT 70-LB BELL FEEL
LIGHT。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 两个pro-grade 70lb kb运到,正式开始练习double 70lb clean& jerk long cycle. : 结果很令人丧气,最多只能做17reps,离 master sports还差得太远。 : 再贴一遍自己非常喜欢的视频
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c******t 发帖数: 1733 | 393 这次很难,很有力不从心的感觉,看来要花很长很长的时间
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : master 的要求是50个/10分钟 : 以你的基础, 练一段时间就能达到了。 : DENISOV IS a much bigger guy than you, he probably weighS over 200 lbs. : 我猜要么 LADDER, 要么WORK UP TO HEAVIER BELL SO THAT 70-LB BELL FEEL : LIGHT。
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c******t 发帖数: 1733 | 394 上个星期把这篇文章告诉给肺科的一个朋友,他非常感兴趣,今天一定要我给他做小白
鼠。我们商量作36/36 interval, 要连续做40分钟以上。考虑到减少对手的磨损,用较
小的44lb kb snatch。 program 是这样的,左手36秒snatch 16下,休息36秒,右手36
秒16snatch, 休息36秒,一共做20组。
前胸后背粘上几个sensor就开始snatch, 整个过程用了51分钟,一共snatch 了640下,
共28160lb, 朋友计算总共烧了1250卡左右。不过试验目的没达到,我的心率始终维持
在130左右, 就是太轻松了。可能跟我练比赛性质的gs style lift有关,这点snatch
的量太简单了。不像作double long cycle, 10几秒内心率就能升到非常高。
虽然我觉得很轻松,但烧烧热量还是很可观的, 每分钟基本达到25卡,如果push the
limit, 会更高。过几天还要做2次测试,朋友要算standard error.
about
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Just find out that kettlebell snatch can burn average 20 calories/min, about : twice as much as boot camp and spinning. The study was carried out by the : American Council on Exercise recently. : Here is the link of the whole article : http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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c******t 发帖数: 1733 | |
k*1 发帖数: 723 | |
r****n 发帖数: 7223 | |
c******t 发帖数: 1733 | 398 准备把这一贴改为壶铃运动专贴,把自己运动的心得,进展, 看到过好的资料记录下
来。也欢迎有兴趣的同修们参加。请版主高抬贵手,不要删了。 |
c******t 发帖数: 1733 | 399 前两天虽然运动时间不长,但觉得量还是过了。
周二:53lb double snatch 7, 9, 11, 13
53lb double bottoms up sots press 3x5
53lb double renegade row (feet on swiss ball) 3X5 each side
44lb double situp getup 3X5
周三:35lb double duck walk and press 3x40 feet
35lb double creep down and press 3x16
53lb double pistol 3x5 each side
35lb double circular stepping drill, 3 round trips in the room
周四:放松,active rest
44lb 36/36 snatch interval (16 reps/set total 36 sets)
周六要到邻居家跟他摔交,早就约好的,would be a tough day。 所以明天休息。 |
z********0 发帖数: 9013 | 400 邻居是干吗的?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 前两天虽然运动时间不长,但觉得量还是过了。 : 周二:53lb double snatch 7, 9, 11, 13 : 53lb double bottoms up sots press 3x5 : 53lb double renegade row (feet on swiss ball) 3X5 each side : 44lb double situp getup 3X5 : 周三:35lb double duck walk and press 3x40 feet : 35lb double creep down and press 3x16 : 53lb double pistol 3x5 each side : 35lb double circular stepping drill, 3 round trips in the room : 周四:放松,active rest
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c******t 发帖数: 1733 | 401 以前是seal,现在开了家小的club.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 邻居是干吗的?
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v*****r 发帖数: 2325 | 402 凑一下热闹。i resumed some KB work this week.
all at home. 在家里炼的一个的缺点是 容易流于over done or too much free style. learning lessons and trying to do better.
Tuesday( cardio)
interval run on grass next to home, 30/30 interval run with some stair step jump, total time 20min. 30/30 interval is the default timer by Gymboss @iphone.
Wednesday (pull vs. press super set)
A. pull up
B1.introductory plache push up
B2. KB floor press 53 + 70 (相当于70 + 70# 的bottom start 哑铃卧推, 我只卖了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
B3. KB 1arm military press 53
B4. 1arm push up
“A" super super set with "Bx", 6*(3-5)reps, pull up total 30reps.
Thursday ( mobility & cardio)
30/30 interval for 20min
shadow striking, bodyweight pistol, golf club swing, cossack, arm circle, KB snatch 2
* 3 * 53#, partial figure 8 to a hold 1*5*53#, bottom up clean1*5*53# right & left (做了一个垫子, 落下的时候不完全 fight,轻砸垫子,以很轻松的感觉为尺度, 保持心跳为尊), also tried some stability exercise from FMS.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 前两天虽然运动时间不长,但觉得量还是过了。 : 周二:53lb double snatch 7, 9, 11, 13 : 53lb double bottoms up sots press 3x5 : 53lb double renegade row (feet on swiss ball) 3X5 each side : 44lb double situp getup 3X5 : 周三:35lb double duck walk and press 3x40 feet : 35lb double creep down and press 3x16 : 53lb double pistol 3x5 each side : 35lb double circular stepping drill, 3 round trips in the room : 周四:放松,active rest
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c******t 发帖数: 1733 | 403 很棒!
其实除了几个比赛项目外,还是cast iron bell好用
你的plache push up可以脚在墙上滑动了吗?cossack你是doublebell 还是single?
style. learning lessons and trying to do better.
step jump, total time 20min. 30/30 interval is the default timer by Gymboss
@iphone.
了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 凑一下热闹。i resumed some KB work this week. : all at home. 在家里炼的一个的缺点是 容易流于over done or too much free style. learning lessons and trying to do better. : Tuesday( cardio) : interval run on grass next to home, 30/30 interval run with some stair step jump, total time 20min. 30/30 interval is the default timer by Gymboss @iphone. : Wednesday (pull vs. press super set) : A. pull up : B1.introductory plache push up : B2. KB floor press 53 + 70 (相当于70 + 70# 的bottom start 哑铃卧推, 我只卖了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。 : B3. KB 1arm military press 53 : B4. 1arm push up
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c******t 发帖数: 1733 | 404 关于训练强度,我觉得要想增长力量,速度,强度必须超出自己的comfort zone。 但
是如果因为需要recovery而打乱自己训练计划,那就是over train了。除非去参加比赛
,或偶然地挑战一下自己, mental toughness不应该在训练中有任何位置。 |
v*****r 发帖数: 2325 | 405 I only have 2 KB, 53# & 70#, currently too heavy to do hard KB exercise.
cossack is only bodyweight, with a twist lie on carpet, from Pavel super
joint MOBILITY ROUTINE.
planche push up还不可以脚在墙上滑动,不穿袜子 MAYBE OK.
Gymboss
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很棒! : 其实除了几个比赛项目外,还是cast iron bell好用 : 你的plache push up可以脚在墙上滑动了吗?cossack你是doublebell 还是single? : : style. learning lessons and trying to do better. : step jump, total time 20min. 30/30 interval is the default timer by Gymboss : @iphone. : 了一个70# 的KB, 结果我搞错了,是一个cast iron kb, hanle 很粗),也好。
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c******t 发帖数: 1733 | 406 88的很少用了,基本两周一次,two hands swing和front squat。 jerk下落时对身体
shock太大, 暂时不敢再用2x88了。
其实你刚开始follow pavel的enter the kettlebell plan也挺好的,简单明了而且高
效。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : HOW OFTEN YOU DO 88# kb WORK? : EN. 高强度HEAVY WORKOUT i followed strength coach mike mahler's plan, heavy/light/medium + periodization : So heavy 一周一次 AT MOST, 然后歇个2天看身体反应。 : FOLLOWED UP WITH LIGHT & MEDIUM LOAD WORKOUT REST OF WEEK. : 尽量避免 3RM 以上。 : HIGH VOLUME, ADD SEVERAL REPS A TIME WEEK OVER WEEK, : AVOID BIG INCREMENT FROM 10 TO 20 EVEN 30. : kb WORK IS SERIOUS STUFF, KEEP JOURNAL IS KEY TO AVOID OVER TRAIN or injury.
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c******t 发帖数: 1733 | 407 One of the most inspiring videos I ever watched.
Wonderful demonstration of the strength and techniques of kettlebell jerk.
http://www.youtube.com/watch?v=4di2NqfxLyI&feature=related
注意听他的脚步声和呼吸声,从中可以学到很多 |
c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 409 Another good instruction video for swing. |
m******l 发帖数: 613 | 410 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生,感觉自己还是很弱。
我还不会jerk,还需要加强。
还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得
boring... |
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v*****r 发帖数: 2325 | 411 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon.
on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon.
tuesday, resting shoulder and upper back, did the following simple workout:
floor press 1x3x53#, right & left
pull up 1x3x0
floor press 1x5x70#, right & left
pull up 1x5x10#
floor press 1x2x80# right, 1x1x80# left
(80# using 70.5# kettlebell stack with 10# stone bag.
floor press is a safer and simple alternative to bench press,
http://www.youtube.com/watch?v=5ApbfaHrO1Q
concluded with 2hand swing 1x10x53#
then another session of bodyweight pistol
5 2 4 2 4 1 2 total 20 reps right and left |
c******t 发帖数: 1733 | 412 记得你就是那个很牛的MM,press 12kg press, snatch 已经很棒了。 不要太追求大
重量,负责很容易受伤。
按dvd做很好的,记得你有AOS系列,那套安排的非常合理,自己很难安排的更好了,我
开始也是用了那套DVD。我现在安排就随意的多,基本上press day, core day,
explosive strength day, endurance day, combo day. 当然很难分清界限,每天侧重
一项吧。
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是 : 还是不能坚持很久。我是女生,感觉自己还是很弱。 : 我还不会jerk,还需要加强。 : 还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得 : boring...
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c******t 发帖数: 1733 | 413 我的体会是press和snatch一定要小心,第一年做10个以上reps,所作的重量要比你要努
力能handle的重量退一级。还有一定要drop shoulder in socket, 你可以试试拿一个
kb overhead lockout, 在屋里走来走去,体会下drop shoulder和不drop shoulder的
区别。还有overhead lockout时,试试open palm,可以纠正很多错误。
shoulder and upper back joint ligament and tendon.
of tendon/ligament strength over time. according to pavel, probably it take
1 year to condition ligament/tendon.
workout:
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 3-5rm range military press, 10rm range clean or snatch is tough on shoulder and upper back joint ligament and tendon. : on ther otherhand, if handle properly, KB exercise helps with development of tendon/ligament strength over time. according to pavel, probably it take 1 year to condition ligament/tendon. : tuesday, resting shoulder and upper back, did the following simple workout: : floor press 1x3x53#, right & left : pull up 1x3x0 : floor press 1x5x70#, right & left : pull up 1x5x10# : floor press 1x2x80# right, 1x1x80# left : (80# using 70.5# kettlebell stack with 10# stone bag. : floor press is a safer and simple alternative to bench press,
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c******t 发帖数: 1733 | 414 以前好多回帖找不到了, 长个教训, 在这一帖中有个备份 |
v*****r 发帖数: 2325 | 415 的确是不能把一般 POWERLIFTING 中频繁冲击大重量的方式用在 KB EXERCISE 上。
KB EXERCISE 的花样多, 但是不能看到好玩就做。
我觉得最好一个一个一段时间琢步引进, 如果有必要的话。
用KB 做 BP, SQ, DL 还是很好。使用起来还蛮灵活.
我现在还是以 BODYWEIGHT 为主, 逐步引进KB EXERCISE。
KB STRENGTH COACH 一般都主张多样性, 比如
MOBILITY AND FLEXIBILITY。
我最近很ENJOY 做这种 MOBILITY, 空手。 general guide line - 若果空手都做不好
, 就别加重做了。 而且也可以发现关节中的SORENESS 和MOVE 存在的弱点。
TENDON 酸跟 MUSCLE 酸还是不一样。比如, 关节转动和移动有响声, 那明显是 TENDON/LIGAMENT 有STRAIN 和 STIFF 了。 tendon soreness lasts longer.
贴一个MOBILITY ROUTINE:
http://www.youtube.com/user/IKFFChannel#p/u/45/AAPjlomBgmc
http://www.youtube.com/user/IKFFChannel#p/u/78/-ffpcRxWgsg
DEMO BY COTTER, 但是明显是从PAVEL SUPER JOINT 中学来的, 稍有变化。 PAVEL
的包括COSSACK 。
【 在 crossfit (kettlechallenge) 的大作中提到: 】
take |
c******t 发帖数: 1733 | 416 你没下Encyclopedia Of Bodyweight Conditioning?
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 的确是不能把一般 POWERLIFTING 中频繁冲击大重量的方式用在 KB EXERCISE 上。 : KB EXERCISE 的花样多, 但是不能看到好玩就做。 : 我觉得最好一个一个一段时间琢步引进, 如果有必要的话。 : 用KB 做 BP, SQ, DL 还是很好。使用起来还蛮灵活. : 我现在还是以 BODYWEIGHT 为主, 逐步引进KB EXERCISE。 : KB STRENGTH COACH 一般都主张多样性, 比如 : MOBILITY AND FLEXIBILITY。 : 我最近很ENJOY 做这种 MOBILITY, 空手。 general guide line - 若果空手都做不好 : , 就别加重做了。 而且也可以发现关节中的SORENESS 和MOVE 存在的弱点。 : TENDON 酸跟 MUSCLE 酸还是不一样。比如, 关节转动和移动有响声, 那明显是 TENDON/LIGAMENT 有STRAIN 和 STIFF 了。 tendon soreness lasts longer.
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d*i 发帖数: 9453 | 417 对了,你把收信功能给屏蔽掉了,你的信我没办法回啊
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 以前好多回帖找不到了, 长个教训, 在这一帖中有个备份
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s****e 发帖数: 1984 | 418 12kg是26lb左右了。真是很牛啊。不过我们这儿卖kb都是按lb卖的。最近在看一套20/
25/30lb的kb,大概一块多一点一磅,好象价格还不错?
顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是
还是不能坚持很久。我是女生,感觉自己还是很弱。我还不会jerk........
★ Sent from iPhone App: iReader Mitbbs 6.0 - iPhone Lite
【在 m******l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 顶帖,我现在可以press 12kg的kettlebell了,也可以做单手snatch long cycle,就是 : 还是不能坚持很久。我是女生,感觉自己还是很弱。 : 我还不会jerk,还需要加强。 : 还有,crossfit,你怎么自己订训练计划的,我基本上照着dvd做,自己重复很容易觉得 : boring...
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c******t 发帖数: 1733 | 419 去查了一下,我的好像缺省就是只收好友的的信,可是当初我什么都没改呀,不过现在
改好了。
多谢了,那贴我已经删了,以后不再单独发表话提了, 也就省了麻烦。
【在 d*i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 对了,你把收信功能给屏蔽掉了,你的信我没办法回啊
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c******t 发帖数: 1733 | 420 After burn, it is real.
This study indicates that the EPOC is 1/3 of the calories burned during a
workout. That is pretty significant.
Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print]
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Knab AM, Shanely RA, Corbin K, Jin F, Sha W, Nieman DC.
1 Human Performance Laboratory, Appalachian State University, North Carolina
Research Campus, Kannapolis NC 2 UNC Nutrition Research Institute,
University of North Carolina Chapel Hill, North Carolina Research Campus,
Kannapolis NC 3 Bioinformatics Research Center, University of North Carolina
at Charlotte, North Carolina Research Campus, Kannapolis, NC.
Abstract
INTRODUCTION: The magnitude and duration of the elevation in resting energy
expenditure following vigorous exercise have not been measured in a
metabolic chamber. This study investigated the effects of inserting a 45-min
vigorous cycling bout into the daily schedule versus a controlled resting
day on 24-h energy expenditure in a metabolic chamber.
METHODS: Ten male subjects (ages 22 to 33 yrs) completed two separate 24-h
chamber visits (one rest and one exercise day) and energy balance was
maintained for each visit condition. On the exercise day, subjects completed
45-min of cycling at 57% Wattsmax (mean±SD, 72.8±5.8% VO2max) starting at
11:00 am. Activities of daily living were tightly controlled to ensure
uniformity on both rest and exercise days. The area under the energy
expenditure curve for exercise and rest days was calculated using the
trapezoid rule in the EXPAND procedure in the Statistical Analysis Systems (
SAS) and then contrasted.
RESULTS: The 45-min exercise bout resulted in a net energy expenditure of
519±60.9 kcal (P<0.001). For 14-h post-exercise, energy expenditure was
increased 190±71.4 kcal compared to the rest day (P±0.001).
CONCLUSION: In young male subjects, vigorous exercise for 45-min resulted in
a significant elevation in post-exercise energy expenditure that persisted
for 14-h. The 190 kcals expended post-exercise above resting levels,
represented an additional 37% to the net energy expended during the 45-min
cycling bout. The magnitude and duration of increased energy expenditure
following a 45-min bout of vigorous exercise may have implications for
weight loss and management. |
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c******t 发帖数: 1733 | 421 Percent reps/set Optimal total Range
55-65% 3-6 24 18-30
70-75% 3-6 18 12-24
80-85% 2-4 15 10-20
>95% 1-2 7 4-10
rilephin's table can be used as a tool to plan you next workout. This table
takes advantage of both the maximal and dynamic effort methods of strength
training. The reason we exercise using several methods is to vary the
level of resistance so to cause differences in metabolic reactions,
intramuscular coordination, and biomechanical variables. By training this
way we enable ourselves to work intensely enough to bring about the optimal
gains in strength.
When maximal weights are lifted the largest number of motor units are
activated . Using the maximal effort method is thought to be best for
training the muscles and CNS due to the great load place on them. Because
of the high level of motivation needed to lift maximal weights, the lifter
can easily become over trained. Therefore, only about 10% of our training
cycle will be spent lifting maximal and supramaximal weights.
As we all are very aware, a good maximal lift is often determined by the
amount of explosion we generate out of the hole. If the momentum is great
enough, we will generate enough speed to get through our sticking point and
be able to lock out the lift. Therefore, the dynamic effort method is very
useful in training the explosive strength necessary for getting those new
personal records. By training with intermediate loads, we are able to move
the weights quickly, thus improving the rate of force development and
explosive strength. Dynamic effort training is best done in the 55-82.5%
range, with controlled eccentrics and very explosive concentric lifting.
While the loads are intermediate in weight, maximal efforts should be used
in moving the weights.
As for the repetition range, Prilephin found that a given percent can be
optimally trained in the suggested repetitions per set range. Any less
than this and you have not done enough work, any more and the bar speed
slows too much. For example, if 55% is trained for 4 sets of 6 repetitions
, the total repetitions done will be 24. We are well within our optimal
total repetition range. Let's look at another example, 55% is trained for 8
sets of 3 repetitions. The total work done is still 24, with is still
within our optimal repetition range. So we can see how versatile this table
can be. |
c******t 发帖数: 1733 | 422 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That equals 9600 pounds of work at 50% of an 800 squat. At 60% the
lifts were reduced to 20. It was broken down to 10 sets of 2 reps at 60%.
That represents 480 pounds for 10 sets of 2 reps, or 9600 pounds. All three
lifters squatted 804.
A 700 pound squatter would use 350 (50%) for 12 sets of 2 reps, which is
8400 pounds of volume. At 60% 10 sets of 2 reps are done, or 420 pounds for
20 lifts, which equals 8400.
A 500 pound squatter would use 250 for 12 sets of 2 reps, which equals 6000
pounds of work. At 60% 10 sets of 2 reps are performed, or 300 pounds for 20
lifts, which equals 6000 pounds of volume. I hope you can understand how
important controlling the number of lifts at a certain intensity can be. The
squats were done off a parallel box with 40 pounds of chain at the top.
On max effort day, three days later, we use the conjugate method, where core
exercises that are similar to the classical lifts are performed. Good
mornings of many types, special squat bars, and other apparatus are employed
, but we never do a regular squat.
Start increasing the bar weight after a good warm-up. Do a lift of about 90%
, then try a personal record, and maybe one more, and then do your
assistance work.
If you look at both days, it looks like this: 80 lifts for explosive and
speed strength and 12 lifts for strength speed and absolute strength per
month. Remember, this represents training only the classic lifts. But it is
easy to see a direct correlation between a contest max and volume trained at
the correct intensity zones.
A Very important factor is special exercises. The coach, who is many times
the lifter himself, must find any weaknesses, i.e., a lagging muscle group.
For squatting or deadlifting, the posterior chain must be developed:
hamstrings, glutes, all back muscles, hips. At Westside this means the total
work is distributed like this: 40% Special exercises for Strength, 40%
Barbell Lifts, and 20% Restoration and Flexibility.
This will sometimes amount to 14 workouts per week. Close to contest time we
do fewer barbell lifts and raise special work where needed.
If your squat is stalled, more squatting won’t help. You may need more back
work or more ham/glute work. In the real world, a squat does not distribute
the work evenly. If it did, injury would seldom occur. When reaching your
highest potential, doing more classical lifts will only disturb good Form.
The same holds true for deadlifting, with even less deadlifting being
performed. Training with a barbell held in the hands taxes the CNS heavily.
This could lead to a negative training result. This is why we complement the
deadlift with many variations of squatting and good mornings. Deadlilting
is done with no more than 70% and only for singles. The intensity is raised
by using short rest periods between sets, about 30 seconds when doing 6-10
total lifts.
Learn the difference between training and testing the deadlift or squat.
Obtain a box squat PR with added bands that represents your contest squat. A
low box squat with the Safety Squat bar is a real indicator of absolute
strength for squatting and deadlifting. This is done on our max effort day.
Remember, if you squat 300 pounds, use 150-180 pounds on a box starting at
50% in a 3-week wave and ending at 60%. On weeks I and 2 do 12 sets of 2
reps, while on the third reduce the sets to 10. The bar volume is always the
same, 3600, but the total volume increases during the 3 weeks by adjusting
to new special exercises. With a little math, regardless what you squat, the
volume is customized for your top lift. At the same time, you are
perfecting your form, raising your work capacity, and bringing up your
lagging muscle groups.
In 1995, Zatsiorsky stated three methods of inducing maximal muscle tension.
1. Overcoming maximal resistance that causes maximal or near maximal muscle
tension (maximal effort method).
2. Using considerably less than maximal resistance until fatigue causes one
to fail (repetition method).
3. Using sub maximal weights accompanied by maximal speed (dynamic method).
All three must be monitored at all times during the year. This explanation
may seem simple to some, or possibly too complicated for others.
The keys to success are as follows:
1. Match volume with correct intensity. Refer to Prilepin’s intensity chart.
2. Use a max effort day and, 72 hours later, a dynamic method day.
3. Raise work capacity.
I have often been asked why is a high work capacity so important. If you are
in shape, the heavy weights and the high-volume training will have little
negative effect on the lifter. If you are physically fragile, the training
will affect you mentally as well as physically.
To calculate volume on max effort workouts, there are two methods to
consider. The first is when the objective is to increase muscle mass in
order to move into a higher weight class: 6-8 lifts in the 90% range. The
second method is 3 or 4 sets of 2 reps, the second at 90% and then the next
one or two a PR. We prefer the second method, from a psychological point of
view.
Regardless of how close it is to a meet, or right after, try a record. A
record is a process of time under tension. That is most important here. How
long it takes to complete a max lift must be duplicated with special core
exercises such as good mornings or deadlifts.
For ball players or Olympic lifters the percent for squatting is 65-80% for
dynamic day. The same procedure for max effort is used as explained earlier,
because we don’t wear supportive gear on this day.
For benching on dynamic day the percent of a meet max with a shirt is
roughly 40%, plus chains. If no chains or bands are added, use 50% of a
shirtless max. If your max is 300, do 8 sets of 3 reps using 150 pounds.
That’s 450 per set, for a total of 3600 pounds of volume. With a 500 max,
do 8 sets of 3 reps with 250. That’s 750 per set, times 8 sets equals 6000
pounds of barbell volume. Remember, this is a no-shirt bench. As you can see
, regardless of your bench max, the percent and the number of lifts stay the
same, but the volume is constantly increasing.
We don’t record special exercises volume, but it must be constantly
increasing in sets and top weight. Train special exercises in the correct
sequence. For the dead-lift and squat, work low back, ham/glutes, abs, in
that order. Don’t move on to the next exercise until muscles are thoroughly
worked. For the bench, do triceps, lats, upper back, rear and side delts.
The most essential muscle group must be the strongest or injuries will occur.
For bench max effort work, the same principles apply as for the squat and
deadlift. On max effort day, the conjugate method must be used, i.e., using
exercises that are mechanically similar to the classical lifts. Rotate to a
different exercise each week. This allows you to lift 100% plus each week.
None of the above can happen when using the progressive gradual overload
system. Please give it up. It just doesn’t add up. |
c******t 发帖数: 1733 | 423 Amazing
And 50reps snatches with the beast. This was about as flawless as you can
get on the 48kg(106 lb), very impressive. |
v*****r 发帖数: 2325 | 424 downloaded too many torrents, reviewed this one recently.
very good teaching on single leg plyo box jump, details on landing to miminize stress on knee.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你没下Encyclopedia Of Bodyweight Conditioning?
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t*********r 发帖数: 1822 | 425 壶铃里面是不是铅疙瘩啊?看着个儿都不大,这个159的开始我还以为59呢。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Amazing : And 50reps snatches with the beast. This was about as flawless as you can : get on the 48kg(106 lb), very impressive.
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c******t 发帖数: 1733 | 426 For the heavy ones, yes.
【在 t*********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 壶铃里面是不是铅疙瘩啊?看着个儿都不大,这个159的开始我还以为59呢。
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c******t 发帖数: 1733 | 427 十来天没怎么锻炼,非常懒散,本来以为身体会变得很弱。结果昨天到KB店里试了一下
,力量竟然还长了。左右手都jerk起来beast(106lb)各5reps。 |
c******t 发帖数: 1733 | 428 看了几段对目前最好的kb DVD的评论,可能对新人选择有些帮助
1. Anthony Diluglio (Art of Strength)
* AoS Training Clinic, vol. 1 (2 discs)
* AoS Providence (original and remake)
* AoS Firepower
* AoS Newport
2. Steve Cotter
* Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs)
* Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs)
* Extreme Kettlebell Workout (4 discs)
* Encyclopedia of Bodyweight Conditioning (3 discs) (not kb
but might as well learn about it)
3. Steve Maxwell
* 300 Kettlebell Challenge
* 300 Spartan Workout (not kb-- just including it to make
sure no one gets confused between the two "300" workouts)
* Cruel & Unusual 2
* Ultimate Upper Body Pull-up Workout (not kb but mildly
curious)
* Joint Mobility Series (3 discs) (not kb but mildly curious)
Comment#1
I'm not familiair with S. Maxwell's work, but I know some of Diluglio's and
Cotter's. I'll comment on those I have.
Diluglio has some of the best tutorials, IMO (including the free ones on his
website), BUT I haven't seen Cotter's. His training clinic is excellent: it
seems like he's encountered every form problem a trainee could have, and
instructs with a view to avoiding/correcting them.
I have Providence (and its remake) and Newport (Firepower uses two KB's, so
I didn't get that, though I was under the impression that it was more
advanced---not just because of the 2 KB--than Newport). The 2-minutes on, 1
minute of circuits are very time-efficient and effective. I like the remake
a bit better because of some variations on moves (like a swing-catch-squat
that DOESN"T have you tossing the KB in the air the way he does in
Providence).
I have Cotter's 4-DVD set (some of the workouts use 2 KB's, but I've been
modifying those by doing an even number of circuits, and using 1 KB at a
time, either for unilateral moves, or holding it with two hands). I really
like his warm-ups. Very thorough, and they seem effective. I haven't done
all his workouts, but there are already some I like better than others on
preview.
I like his use of around-the-body passes as rest moves.
One thing I noticed about him is that he doesn't squat back as far as many
other instructors do (he seems quite short, so maybe that's why I think it
would be interesting to have workouts with several KB RKC showing the same
move side-by-side, so we can see how they might look different on different
body types).
Of their workouts, my favorites are "The Kettlebell way" and Cotter's 20-
minute cardio circuit (but I've only done that one and his upper body
workout, so I might find I like his others as well).
As Alta once pointed out, most KB instructors are rather serious, some to
the point of being glum. Diluglio and Cotter come accross as low key, not
very smiley (though Cotter is a bit more laid back) and professional.
Comment#2
I have all of the DVDs that you are inquiring about. First, all three
instructors got their start under Pavel. Cotter's and Maxwell's form is
considered a soft form. Anthony's form is "Anthony's" form, which is
definitely different from the soft form style. Neither form is better than
the other. But, Anthony's form is much better to watch, at least in my
opinion.
For work along DVDs, Anthony is definitely the best on the market today,
both production wise and content wise. The music is excellent also. I have
all of Anthony's DVDs, and I have done all of them several times. Newport is
by far the most difficult DVD that Anthony has created to date. Even though
Firepower uses two kettlebells, I don't think it's near as tough as Newport
. If you read his forum, the members say the same thing. Everyone seems to
be in agreement about the difficulty level of all three from easiest to
hardest; Providence, FirePower, Newport. But, all are very challenging,
especially if you use the correct poundage.
Maxwell's and Cotter's DVDs are very basic, production wise. There's
absolutely no frills in their workouts. If you want a fancy background and
music, then these workouts will not suit you. But, if you are looking for
some fantastic kettlebell workouts, then you can not go wrong with either of
these instructors.
I've always said that Newport is the hardest DVD in my collection, but I
should really clarify that it's the hardest workout that I've done. There
are workouts on Cotter's Extreme Kettlebell Challenge set, and Maxwell's
Cruel & Unusual 2 that I know I will never be able to do in my lifetime, at
least without some serious modifications. So to say that Maxwell's and
Cotter's workouts aren't as hard as Newport isn't true.
As far as Mahler goes. I have his DVDs, too. For the life of me, I have no
idea why some people are saying that Mahler comes across as filled with
testosterone-loaded arrogance. I saw that thread a while ago and opted not
to respond. It looked to me that the majority of the people making that
comment never even saw his DVDs. Mahler's verbiage is rough though, and if
you're sensitive to this type of "male talk" then his DVDs aren't for you.
I think the majority of the footage from Cotter's Kettlebell Encyclopedia
can be found on YouTube. I have both volumes, but haven't previewed them. I'
ve just done the workout on the second DVD.
I LOVE all three instructors. I thought I would feel uncomfortable working
out with Maxwell, because he doesn't wear a shirt, but I'm very comfortable
working out with him. I'm just in awe of his awesome physique. He's around
55 years old, and his physique is incredible.
One of my favorite kettlebell workout is Cotter's Kettlebell Circuit. This
workout is so darn versatile. Done as is, it kicks some serious booty if you
are using poundage that is challenging for you. For me, it's using a 26 lb.
kettlebell without resting. I also love to superset this workout by
supersetting each exercise with around the body passes. I'm using a 30 lb.
kettlebell when I'm doing this as a superset. I start each round with around
the body passes and followed immediately with a kb exercise. I then pause
the DVD and rest for approx. 30 seconds, sometimes a minute. Amazing how
different this workout feels from the original format. |
c******t 发帖数: 1733 | 429 Steve Maxwell's 26 pistols. Guy was amazing at age 55.
Steve cotter achieved even more, he has done 80 continuous pistols each leg.
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z********0 发帖数: 9013 | 430 原来这个动作不需要蹲到底的阿。
另外,我感觉下蹲的时候,如果晃动的话,对膝盖的剪切压力比较大,maxwell戴了护
膝是不是也是这个考虑?
leg.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Steve Maxwell's 26 pistols. Guy was amazing at age 55. : Steve cotter achieved even more, he has done 80 continuous pistols each leg. :
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c******t 发帖数: 1733 | 431 SINGLE LEG SQUAT and pistol are the same thing.
Some people also call king's deadlift a single leg squat.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个动作叫PISTOL啊? 学习了。 : 俺以为叫SINGLE LEG SQUAT。还是有区别的对吧。俺自己也做SINGLE LEG : SQUAT,但是动作自己想的,估计肯定不对。 : : leg.
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c******t 发帖数: 1733 | 432 他带的主要是knee warmer. 考虑他近60岁的年纪,他不蹲到底也情有可原
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 原来这个动作不需要蹲到底的阿。 : 另外,我感觉下蹲的时候,如果晃动的话,对膝盖的剪切压力比较大,maxwell戴了护 : 膝是不是也是这个考虑? : : leg.
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z********0 发帖数: 9013 | 433 我觉得这个动作,下蹲反而比起来难。
有啥技术要点吗?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 他带的主要是knee warmer. 考虑他近60岁的年纪,他不蹲到底也情有可原
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c******t 发帖数: 1733 | 434 lift first, run latter.
for lifting, i would like to recommend military or push press and deadlift.
It is not a good ideal to squat on your running day.
You can also do some light core exercises after running.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 多谢指导! : 假如俺每次跑步过后,只想做1-2个力量的动作(包括ABS)。 : 您说,做什么动作好呢?俺女生。跑步过后已经很累很累了。 : 我自己的设想是:每星期3次跑步后,一次卧推(哑铃)类的,一次DEADLIFT类, : 一次LUNGE类。您觉得这样合理么? 俺不跑步的时候,不去GYM。:) : : SINGLE LEG SQUAT and pistol are the same thing. : Some people also call king's deadlift a single leg squat.
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c******t 发帖数: 1733 | 435 http://www.beastskills.com/tutorials/tutorials/38
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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v*****r 发帖数: 2325 | 436 maxwell 演示的这个对BEGINNER有一定难度。
可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。
就是用手足抓住脚趾头。
还有一个 EASIER alternative 是蹲 在凳子上。
这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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c******t 发帖数: 1733 | 437 They are not shoulder exercises, the focus should be on lats.
.
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 多谢建议! : 看了MILITARY AND PUSH PRESS,俺一边肩膀不好,几个月不好, : 昨天把一件衣服扔到外面地板上,既然肩膀突然疼了好久。。。所以, : 这一类的,俺都不敢做。SIGH。 : : lift first, run latter. : for lifting, i would like to recommend military or push press and deadlift. : It is not a good ideal to squat on your running day. : You can also do some light core exercises after running.
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z********0 发帖数: 9013 | 438 好,我去研究一下
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : maxwell 演示的这个对BEGINNER有一定难度。 : 可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。 : 就是用手足抓住脚趾头。 : 还有一个 EASIER alternative 是蹲 在凳子上。 : 这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
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c******t 发帖数: 1733 | 439 可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。
你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press,
dumbbell row吧
【在 j**f 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可是坐姿和站姿的上举,肩膀不好,根本做不了啊。。。 : 还是俺做的不对? : : They are not shoulder exercises, the focus should be on lats. : .
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c******t 发帖数: 1733 | 440
,
其实如果只选一个运动,绝对是turkish getup
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可能我没说清楚。我所说的一般是力量举,站着的,是全身运动,肩膀是起辅助作用。 : 你说的是健美举,分割出肩膀。 你肩膀不好,就不要做健美举了。那就bench press, : dumbbell row吧
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v*****r 发帖数: 2325 | 441 here are some of my impressions of KB coaches, as i read a lot of materials
by the above coaches.
anthony is good at marketing, he rarely demo with heavy bells. his the forte
is to help people rehab.
cotter's strength is amazing, often demo heavy and difficult moves ("no
risk no reward"), his enclopeida is a good resource of reference and review.
But he didn't tell how a beginner get started and how to structruce a
program. I learned a number of moves from cotter though, such as single leg
box jump, plank jump, mobility
mahler is a good motivational speaker, he mentioned some good principles of
training ( such as being strong both physcially and mentally in life), he
covers a lot of program design. but latter i found out that that's pretty
much all copyied or slightly modified from Pavel' enter the kb. one thing he can do better
is to mention the possible mistakes and injuries, especially he is advocating going heavy...
Pavel is the original teacher, his books and video are great.
Gray cook at TPI's teaching is great sicne he is a physical theropist
anyway, just like learning to drive a car, one have to figure out firsthand
by himself.
kettlebell is not magic tool, but if use properly, a good tool to increase
athletism.
i like kettlebell as a part of program. still do other things for fitness.
what exercise to use, really depends on the goal of training
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 看了几段对目前最好的kb DVD的评论,可能对新人选择有些帮助 : 1. Anthony Diluglio (Art of Strength) : * AoS Training Clinic, vol. 1 (2 discs) : * AoS Providence (original and remake) : * AoS Firepower : * AoS Newport : 2. Steve Cotter : * Encyclopedia of Kettlebell Lifting, vol. 1 (5 discs) : * Encyclopedia of Kettlebell Lifting, vol. 2 (6 discs) : * Extreme Kettlebell Workout (4 discs)
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c******t 发帖数: 1733 | 442 Great input
Thanks for sharing.
我现在的主打program其实主要还是Anthony Diluglio 的Providence,只不过把他的35lb kb 换成了double 70lb。
materials
forte
review.
leg
of
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : here are some of my impressions of KB coaches, as i read a lot of materials : by the above coaches. : anthony is good at marketing, he rarely demo with heavy bells. his the forte : is to help people rehab. : cotter's strength is amazing, often demo heavy and difficult moves ("no : risk no reward"), his enclopeida is a good resource of reference and review. : But he didn't tell how a beginner get started and how to structruce a : program. I learned a number of moves from cotter though, such as single leg : box jump, plank jump, mobility : mahler is a good motivational speaker, he mentioned some good principles of
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d*i 发帖数: 9453 | 443 我是能蹲下去,起不来。
当然我不是慢慢蹲下去的,到了最后,是咣当一下蹲到底的:(
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得这个动作,下蹲反而比起来难。 : 有啥技术要点吗?
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m*******r 发帖数: 13263 | 444 我由于肩伤和脚踝都有大半年没碰那几个铁疙瘩了。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 准备把这一贴改为壶铃运动专贴,把自己运动的心得,进展, 看到过好的资料记录下 : 来。也欢迎有兴趣的同修们参加。请版主高抬贵手,不要删了。
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c******t 发帖数: 1733 | 445 你的肩膀怎么这么难好。
别人forward给我一片文章,关于肩伤的。好像很好,可我没耐心看,对你没准有帮助。
http://www.kettlebellblogger.com/how-to-protect-your-shoulders-
【在 m*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我由于肩伤和脚踝都有大半年没碰那几个铁疙瘩了。
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m*******r 发帖数: 13263 | 446 谢谢。
平时倒还好,但就是不能用力,很容易疲劳。刚约了physical therapy。
助。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你的肩膀怎么这么难好。 : 别人forward给我一片文章,关于肩伤的。好像很好,可我没耐心看,对你没准有帮助。 : http://www.kettlebellblogger.com/how-to-protect-your-shoulders-
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c******t 发帖数: 1733 | 447 A video I posted in another thread. Keep a copy here.
An American crossfitter trained for ninja |
c******t 发帖数: 1733 | 448 Johann Martin, master of sport, Fifty years of struggle with the iron |
z********0 发帖数: 9013 | 449 真牛。
你说,杂技演员是不是也应该很强的?
不知道他们平时都练啥
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Johann Martin, master of sport, Fifty years of struggle with the iron
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z********0 发帖数: 9013 | 450 很impressive的视频,怎么大家没comments?
可能“色女”们对老头的身体不感冒? :D
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Johann Martin, master of sport, Fifty years of struggle with the iron
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c******t 发帖数: 1733 | 451 存个备份
可以只练四项,bench, military, squat, deadlift。 每个星期练四天,每天集中练
一项,每一个周期四周。
第1周 3x5
第2周 3x3
第3周 3x(5, 3, 1)
第4周 deloading
然后第2轮,这时力量会有增长,用更大的重量。
具体先测自己的one-rep max, 然后以90% 1rm为基数算,利用以下program
第1周 第2周 第3周 第4周
set1 65%x5 70%x3 75%x5 40%x5
set2 75%X5 80%x3 85%x3 50%x5
set3 85%X5+ 90%x3+ 95%x1+ 60%x5
5+, 3+, 1+的意思是你利用那个重量做最高reps,但不要力竭 |
z********0 发帖数: 9013 | 452 这个正好和我现在练的一样。
不过我把squat和bench放一起,military和DL放一起。然后有余力再加点pull up, abs
我现在做的是5x5.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 存个备份 : 可以只练四项,bench, military, squat, deadlift。 每个星期练四天,每天集中练 : 一项,每一个周期四周。 : 第1周 3x5 : 第2周 3x3 : 第3周 3x(5, 3, 1) : 第4周 deloading : 然后第2轮,这时力量会有增长,用更大的重量。 : 具体先测自己的one-rep max, 然后以90% 1rm为基数算,利用以下program : 第1周 第2周 第3周 第4周
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c******t 发帖数: 1733 | 453 这套方法的创始人特别强调要严格遵守program,不要随意改动,很多人实践了也同意。
主要program外,你倒可以加一些辅助运动,如push up, pull up等。off day你也可以
跑步什么的。
abs
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这个正好和我现在练的一样。 : 不过我把squat和bench放一起,military和DL放一起。然后有余力再加点pull up, abs : 我现在做的是5x5.
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z********0 发帖数: 9013 | 454 这套方法叫啥?
我好去研究一番。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这套方法的创始人特别强调要严格遵守program,不要随意改动,很多人实践了也同意。 : 主要program外,你倒可以加一些辅助运动,如push up, pull up等。off day你也可以 : 跑步什么的。 : : abs
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c******t 发帖数: 1733 | 455 我记不太清楚了,好像叫5-3-1啥的
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这套方法叫啥? : 我好去研究一番。
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z********0 发帖数: 9013 | 456 is this one?
http://www.amazon.com/Simplest-Effective-Training-Increase-Stre
5/3/1: The Simplest and Most Effective Training System to Increase Raw
Strength
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我记不太清楚了,好像叫5-3-1啥的
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c******t 发帖数: 1733 | |
c******t 发帖数: 1733 | 458 yes
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : is this one? : http://www.amazon.com/Simplest-Effective-Training-Increase-Stre : 5/3/1: The Simplest and Most Effective Training System to Increase Raw : Strength
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z********0 发帖数: 9013 | |
z********0 发帖数: 9013 | |
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z********0 发帖数: 9013 | 461 看了一下评论,这个531更适合intermedia/advanced的人练
我现在差不多半只脚迈进了novice level, 目前除了MP,别的每周还能长5lb, 所以趁着
新手的蜜月期,按5x5的能进步快些。
等我下个阶段来尝试531
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : got : http://filebase.to/files/2024040/531_The_Simplest_and_Most_Effe
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z********0 发帖数: 9013 | 462 http://www.fullkontact.com/pdfs/crossfit.pdf
我咋觉得这个crane dip更难啊,得抓着那条和torse成90度的腿。在腿伸直的情况下,
我抓到就很费劲了,更别说往下蹲了。。。
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : maxwell 演示的这个对BEGINNER有一定难度。 : 可以试一下 CRANE DIP ( COTTER'S BODY WEIGHT VIDEO 中有)。 : 就是用手足抓住脚趾头。 : 还有一个 EASIER alternative 是蹲 在凳子上。 : 这也可以减小对 FLEXIBILITY 的要求, REDUCE LOWER BACK ROUNDING TOO。
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c******t 发帖数: 1733 | 463 刚刚看到一个video,这人10分钟snatch了300多下。他为了追求强度,并没用很好的
form。但整个心肺能力非常惊人,我觉得我要这么呼吸10分钟的话,可能要挂掉了
Ivan Denisov的另一项世界纪录,35分钟连续730snatch,一次换手, 简直怀疑他是不
是人类。按另外一项测试记录,我估算一下,他这35分钟大概能消耗差不多3000卡。就算他技术更有效,省力些,2500卡也应该有了。 |
z********0 发帖数: 9013 | 464 第二个人身材不错,第一个腿怎么那么细长?
就算他技术更有效,省力些,2500卡也应该有了。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚刚看到一个video,这人10分钟snatch了300多下。他为了追求强度,并没用很好的 : form。但整个心肺能力非常惊人,我觉得我要这么呼吸10分钟的话,可能要挂掉了 : Ivan Denisov的另一项世界纪录,35分钟连续730snatch,一次换手, 简直怀疑他是不 : 是人类。按另外一项测试记录,我估算一下,他这35分钟大概能消耗差不多3000卡。就算他技术更有效,省力些,2500卡也应该有了。
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c******t 发帖数: 1733 | 465 正说明强壮并不需要像肌肉人
我估计很多人也会认为第二个不够fit, 他的肌肉不可能不发达,但更关键是能发挥这
些肌肉的潜能
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 第二个人身材不错,第一个腿怎么那么细长? : : 就算他技术更有效,省力些,2500卡也应该有了。
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z********0 发帖数: 9013 | 466 我觉得第二个人挺fit的,有肌肉,但不是那种过于bulky的
第一个,说实话,假如路上看到,不会想到强壮。
可能是如pavel所说,他的神经系统能调动更多的肌肉吧
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 正说明强壮并不需要像肌肉人 : 我估计很多人也会认为第二个不够fit, 他的肌肉不可能不发达,但更关键是能发挥这 : 些肌肉的潜能
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c******t 发帖数: 1733 | 467 第一个力量也很强,他10分钟可以snatch200来个70lb的
这个话题让我想起我以前在crossfit club的时候,同一个组的有个业余的fighter,他
跟我们说,看到胸肌发达和有漂亮腹肌的,尽管揍是了,绝对安全。他开玩笑,而且也
有些夸张,但也有一定道理。李小龙可能是反例,但我不知道他不是拍电影的话,还会
不会练出那么漂亮的腹肌
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我觉得第二个人挺fit的,有肌肉,但不是那种过于bulky的 : 第一个,说实话,假如路上看到,不会想到强壮。 : 可能是如pavel所说,他的神经系统能调动更多的肌肉吧
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z********0 发帖数: 9013 | 468 那说说那种是不能揍的?有明显特征吗? 我看到了好小心点。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 第一个力量也很强,他10分钟可以snatch200来个70lb的 : 这个话题让我想起我以前在crossfit club的时候,同一个组的有个业余的fighter,他 : 跟我们说,看到胸肌发达和有漂亮腹肌的,尽管揍是了,绝对安全。他开玩笑,而且也 : 有些夸张,但也有一定道理。李小龙可能是反例,但我不知道他不是拍电影的话,还会 : 不会练出那么漂亮的腹肌
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c******t 发帖数: 1733 | 469 lol, 最好像defensive drive一样,防止挨揍才是正途
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那说说那种是不能揍的?有明显特征吗? 我看到了好小心点。。。
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z********0 发帖数: 9013 | 470 看来练练跑步很有必要阿。。。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : lol, 最好像defensive drive一样,防止挨揍才是正途
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v*****r 发帖数: 2325 | 471 可以做 toe touch 的话, crane dip 不是很难.
抓住脚 可以减小 对 flexiblity 的要求, 也可以帮助保持tension.
如果crane dip 做不了, 可以扶助 门框做, 或hold 一个10-20 磅 的weight 做, 或在
下坡上做. |
z********0 发帖数: 9013 | 472 我今天是做起来了。不过手抓的那条腿有时候会不自觉的有一点点弯,没有完全伸直
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 可以做 toe touch 的话, crane dip 不是很难. : 抓住脚 可以减小 对 flexiblity 的要求, 也可以帮助保持tension. : 如果crane dip 做不了, 可以扶助 门框做, 或hold 一个10-20 磅 的weight 做, 或在 : 下坡上做.
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c******t 发帖数: 1733 | 473 本来我还怀疑GS的carry over不如hard style, 但这个结果使我看法大大改变,Ivan
Denisov有生以来第一次concept2 rowing,也就是随便玩玩,就整出了世界第八的成绩。
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c******t 发帖数: 1733 | |
u******a 发帖数: 7843 | 475 人牛逼到这种程度已经不需要漂亮的肌肉来装点门面了...
绩。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来我还怀疑GS的carry over不如hard style, 但这个结果使我看法大大改变,Ivan : Denisov有生以来第一次concept2 rowing,也就是随便玩玩,就整出了世界第八的成绩。 :
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c******t 发帖数: 1733 | |
S*****s 发帖数: 2290 | 477 赞!
70lb
hands
超过1万磅。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : KB花样太多了,只能选几个示范一下。3个KB分别是70,63, 35lb, 主要用的是70lb : ,有些double的是70,62lb, 左手掌皮肤没完全好,不敢上double 70lb。 two hands : any how 用了70,35lb.
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c**********t 发帖数: 8546 | |
c******t 发帖数: 1733 | 479 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是
什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走
路都需要慢慢往前挪着走。 |
z********0 发帖数: 9013 | 480 just curious, how many reps did you do in your first set?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是 : 什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走 : 路都需要慢慢往前挪着走。
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c******t 发帖数: 1733 | 481 17, but body weight only.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : just curious, how many reps did you do in your first set?
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z********0 发帖数: 9013 | 482 steve can do 80 reps each leg in one set?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 17, but body weight only.
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c******t 发帖数: 1733 | 483 yep, and 14 with double 70lb kb at rack.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : steve can do 80 reps each leg in one set?
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z********0 发帖数: 9013 | 484 我想问问,你是啥时候开始力量训练的?开始的时候,是啥基础?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : yep, and 14 with double 70lb kb at rack.
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c******t 发帖数: 1733 | 485 20岁出头吧,10几年了,开始也不是很壮,但还算fit, 其实到现在也没很壮过
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我想问问,你是啥时候开始力量训练的?开始的时候,是啥基础?
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z********0 发帖数: 9013 | 486 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上
我开始这么晚,进度还要慢很多。。。)
能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4
年开始用KB?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 20岁出头吧,10几年了,开始也不是很壮,但还算fit, 其实到现在也没很壮过
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l********y 发帖数: 1327 | 487 40多?你已经40了吗?
认真练2个月就有明显变化了,6个月就进阶中级水平,12个月进入一般的高手行列,哪里
需要那么多时间.
,4
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上 : 我开始这么晚,进度还要慢很多。。。) : 能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4 : 年开始用KB?
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z********0 发帖数: 9013 | 488 没有阿,可crossfit不是练了10多年嘛
6个月到不了中级水平吧?
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
上面说,从untrained -> novice, 3-9 months
我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS,
SQUAT是novice水平了,
deadlift练得少,现在卡在grip的力量上了。
power clean/power snatch还根本没练过呢。
我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。
以此类推,按我的水平,到intermediate也得两年吧。
在 linkthesky (linkthesky) 的大作中提到: 】 |
c******t 发帖数: 1733 | 489 不要跟任何人比,今天能做到昨天做不到的事,并持之以恒就是成就了。只要你练得精
力充沛,体力活动轻松自如,平常不生病就可以了。反正我的健身目的是这样的,至于
现在达到什么水平,只不过惯性的每天都想进步的副产品。
在正式举重前,我开始跟我姐夫练了一些body weight 的东西,后来又玩了好久的
swissball。练了一段瑜伽,很快就放弃了。后来就举重,主要是functional strength
的练法,但对理论也不是很懂,就是跟一些program 学。以后看了一篇文章,说体能的
重要性(爆发性的耐力)的重要性,对照了一下,觉得自己很差,就开始练hindu
squat, hindu pushup。后来参加了crossfit club, 练了几个月,不是很喜欢。但接
触了壶铃,就喜欢上了。其实我以前在一个格斗的电影里也看到壶铃训练,觉得很酷,
但也没当回事。喜欢壶铃后,了解到pavel,从他那学了比较系统的健身知识,和前苏联
的那套训练方法。然后自己找理论书看。去年去参加了pavel办的一个camp,认识了一些
朋友, 不少是职业的trainer, fighter, 还不断收到他们email,从中也学了不少东西。
,4
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那我现在开始,到你这程度得40多了。。。。。(这还是在进度类似的前提下。实际上 : 我开始这么晚,进度还要慢很多。。。) : 能说说你的锻炼经历吗? 好像听你提到过,最早你也是用杠铃,哑铃这些的? 近3,4 : 年开始用KB?
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c******t 发帖数: 1733 | 490 我以前瞎摸索,耽误不少功夫。你照着pavel的那套方法练,会进步很大的。至于举多
少量,就是量变过程,循序渐进就行了
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没有阿,可crossfit不是练了10多年嘛 : 6个月到不了中级水平吧? : http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm : 上面说,从untrained -> novice, 3-9 months : 我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS, : SQUAT是novice水平了, : deadlift练得少,现在卡在grip的力量上了。 : power clean/power snatch还根本没练过呢。 : 我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。 : 以此类推,按我的水平,到intermediate也得两年吧。
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v*****r 发帖数: 2325 | 491 空手和光脚的pistol 其实较难。
我停留在5-7rm 很长一段时间了。
我做的最多的一次是40left 40 right. 还是用12345 的ladder 作的。当时的状态也较
好。
可能是OFF DAY 处于recover 中。
状态好的时候再试一下。
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 本来今天是off day,忽然心血来潮想体验一下steve cotter两腿分别80连续pistol是 : 什么感觉。结果很矬,分12组才做完,每组reps都递减,最后一组只能做两个,现在走 : 路都需要慢慢往前挪着走。
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i***l 发帖数: 4182 | 492 不会吧
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 17, but body weight only.
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v*****r 发帖数: 2325 | 493 关键是move well, and keep joint healthy, and maintain decent cardio capacity
, healthy level of hormone and feel good.
trying to get some big numbers often leads to injuries. 比较我们是业余的。
can't afford injury. some are minor injuries, but when they happen to core,
they can be big distractions to everyday life and work.
【在 z********0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没有阿,可crossfit不是练了10多年嘛 : 6个月到不了中级水平吧? : http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm : 上面说,从untrained -> novice, 3-9 months : 我从开始力量练习,到现在也大约9个月了,现在才半只脚在novice里,BP,PRESS, : SQUAT是novice水平了, : deadlift练得少,现在卡在grip的力量上了。 : power clean/power snatch还根本没练过呢。 : 我的意思是说,虽然我练的不够给力,但这个网站给的估计时间还比较符合我的情况。 : 以此类推,按我的水平,到intermediate也得两年吧。
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c******t 发帖数: 1733 | 494 很难吗?
我前几天还贴了一个快60岁的连续26个哪
练到一定阶段就变成耐力练习了,需要加weight了
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不会吧
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i***l 发帖数: 4182 | 495 no, I just thought that you should be able to do a lot more
maybe you did not take break between sets?
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 很难吗? : 我前几天还贴了一个快60岁的连续26个哪 : 练到一定阶段就变成耐力练习了,需要加weight了
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c******t 发帖数: 1733 | 496 所以说很矬吗。不过很多东西不能carry over, 我很长时间都在GS training, 基本不
做pistol了
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : no, I just thought that you should be able to do a lot more : maybe you did not take break between sets?
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z********0 发帖数: 9013 | 497 写得太好了!
多谢老大鼓励。
strength
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不要跟任何人比,今天能做到昨天做不到的事,并持之以恒就是成就了。只要你练得精 : 力充沛,体力活动轻松自如,平常不生病就可以了。反正我的健身目的是这样的,至于 : 现在达到什么水平,只不过惯性的每天都想进步的副产品。 : 在正式举重前,我开始跟我姐夫练了一些body weight 的东西,后来又玩了好久的 : swissball。练了一段瑜伽,很快就放弃了。后来就举重,主要是functional strength : 的练法,但对理论也不是很懂,就是跟一些program 学。以后看了一篇文章,说体能的 : 重要性(爆发性的耐力)的重要性,对照了一下,觉得自己很差,就开始练hindu : squat, hindu pushup。后来参加了crossfit club, 练了几个月,不是很喜欢。但接 : 触了壶铃,就喜欢上了。其实我以前在一个格斗的电影里也看到壶铃训练,觉得很酷, : 但也没当回事。喜欢壶铃后,了解到pavel,从他那学了比较系统的健身知识,和前苏联
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v*****r 发帖数: 2325 | 498 看来GS style KB training 没有那末神。
还是练什么长什么。
我看anderson silva 不像炼 KB 的。但是他的Power, 反应速度,敏捷度, 动作准确
性真是过人。 还有nba 球员, 他们很多都是natural athlets, 跳得高, 跑得快, 像是17 岁以前通过open field sports, body weight move, natural talent 就打下了很出色的运动基础。
最近我的KB lift 的涨了 一些, 但是有2-3 个月没有练golf swing, 昨天去range
练了一下,结果球都难以hit solid 的,更别提打得比以前远了。 倒是有几个球hit solid, 但是好像没有以前远。毕竟动作感觉陌生了很多。。。
当然,我还是很推崇KB training, 特别是现在这个年龄阶段。as cotter said, it is conditioning tool.
等我把技术恢复一下,看有没有carry over.
【在 c******t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 所以说很矬吗。不过很多东西不能carry over, 我很长时间都在GS training, 基本不 : 做pistol了
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v*****r 发帖数: 2325 | 499 穿鞋和不穿鞋的差距可能有5-7 reps. 脚跟垫高的难度减小很多。
身体恢复和没有恢复的差距也很大。
身体的flexibility 一天中也变化,flex 不好的时候,或则身体还没有 活络开, 也
难很多, 数量少很多。
【在 i***l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : no, I just thought that you should be able to do a lot more : maybe you did not take break between sets?
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v*****r 发帖数: 2325 | 500 觉得kb 对出手的power 有帮助, 但是不一定对出手速度有帮组。
boxer 和 mma figher 还主要是通过sparing 提高hand speed, lateral move,
forward/backward move speed. 我看 cotter 在KB ‘pedia 2 中的workout 中, 有很多body weight move. i believe cotter 在接触KB前就有很好的基础了。 maybe cotter felt like KB can diversify his training, plus he can make money by teaching KB lifting...
另外,golf swing 提高击球速度,coach 也不建议用重的club, heavy club 倒是可
以提过身体稳定性, 一定程度范围内间接帮组 striking speed。 |