The Hotel Workout By Steve Baccari, RKC The following workout is three exercises.

They can be done in a slow circuit which I ll explain later or you can practice them one at a time. Exercise 1: Stationary Handstand 1. Place your palms flat on the floor about a foot away from the wall. 2. Kick one leg up, then the other until you re holding yourself in a handstand against the wall. Do not attempt a push-up; just maintain a stationary hold. 3. Stay in the position for as long as you can. Count slowly. A 10-count will fe el like forever. 4. Breathe naturally and focus on the muscles in your shoulders and arms. 5. Come down slowly. Note: This exercise is not only great for your entire upper body, but it also he lps with your internal organs and bloodflow to your brain. Exercise 2: Box Pistol This is basically a one-legged squat from a chair. 1. Sit in a regular chair: one foot flat on the floor, knee bent at 90 degrees. Put your other leg straight out, and reach forward with your arms. Press all your weight on the heel of the foot that s on the floor, and stand up. 2. Slowly sit back down, and alternate legs. Do 3 to 5 reps per leg. Exercise 3: Wall Walk 1. Stand with your back and heels flat against the wall. 2. Take two steps out, heel to toe, until you are 3 feet away from the wall. 3. Lean back with your hands stretched over your head until they hit the wall. 4. Slowly move your hands down the wall. Continue walking until your head lightly touches the floor. 5. Turn onto your side, and stand up. Do not try to walk back up the wall. A couple of tips: Breathe naturally; do not hold your breath. Put a couple of pillows on the floor in case you lose it on the way down. How to Do a Slow Strength Circuit Perform exercise 1 (stationary handstand), exercise 2 (box pistol), and exercise 3 (wall walk) once. This is one trip through the circuit. Rest 3 to 5 minutes longer, if y ou need to. Then make another trip through the circuit. Do 3 to 5 trips, and you re done. Rule of thumb: Limit the amount of fatigue so that you can focus more on generat ing tension during each exercise. Last rule: You can perform the same workout every day; you just have to vary the intensity. For instance, on your handstand holds, if you hold for 10 seconds one day, hold for 2 seconds the next day. With the pistols, you can do sets of 3 one day and sets of 5 the f ollowing day. With the wall walks, you can do more than one. Have a 100% effort day, foll owed by a 70% effort day, followed by a 50%, and then back to a 100% day. ================================================================================ =============================

Dan has observed that after 10 chnique, hence his rule of 10 reps. The coach s x 3, and 6 x 1. When singles are used, Dan makes an as coached thousands of athletes and could not help ect from an athlete before the quality suffers.

reps, athletes start compromising intensity or te favorite set-and-rep schemes are 5 x 2, 2 x 5, 5 x 2, 3 exception and cuts the volume to 6 x 1. The man h noticing that six good singles is all you can exp

65, 70, 75, 80, 85 Dan John likes the following sequence: 3 x 3 (heavy) 80%, 5 x 2 (heavier) 85%, 2 x 5 (light) 65%, 6 x 1 (work up to a sort of max ) 105%, 5-3-2 (moderate) 70%. ================================================================================ ================================= Deadlift Singles Success Story David Whitley, SRKC, CK-FMS January 25, 2010 03:47 PM In early November 2009 I moved my Nashville Kettlebell Bootcamp classes indoors for the winter, renting a back room at a local gym that looks a lot like the bas ement from Fight Club. At least, if I could talk about fight club that's what I' d say. The actual gym area is quite well equipped and on a whim I decided to do a few d eadlifts. I was just back from spending a few days in Oklahoma with the Redneck Ninja, SRKC Jeff O'Connor and after spending the majority of the past year outdo ors flinging kettlebells around, deadlifting was a fun and exciting idea to me. I hadn't pulled for some time, so spent most of November playing around with Pow er to the People-style templates and working on the technique improvements Jeff had given me. By the end of the month I pulled 500lbs again, bringing me within 15lbs of my best ever. The week of Thanksgiving I spoke with Pavel and he said " I have a routine that I think will work well for you, I'll send it to you." The exact routine is liste d below, pulled from that e-mail. The history of this program Pavel assembled this odd WSB/PTP hybrid a few years ago and posted it on Dragon Door. Recently the routine resurfaced with the post on our forum by former RKC N ick Fraser: "Been training with weights since about the age of 13 mainly to compliment marti al arts and Rugby. Over the years tried many modalities and systems, most to com plicated for their own good. My training started to evolve and my strength incre ase after reading an article [by Pavel] entitled "Commando PT" on Charles Staley 's old site. After a little research I ordered PTP, the volume of training decre ased and my strength increased exponentially. Looking back through my old traini ng logs, my first deadlifts were well under 200lbs. Subsequent cycles took me to a 1RM of 450. Two weeks ago I pulled 540 @ 150 bodyweight at age 44 [using the plan laid out in this article]. I attended the Sept 2002 RKC cert and have since switched between KB and powerlifting cycles. I have at times attempted to mix t raining styles but time in the trenches has taught me to concentrate on 1 thing at a time."

On Nov. 30th I began in earnest with the following program, the primary goal bei ng to see how good I could get at deadlifting and to see how much weight I could pull off the floor. My secondary goal was to up my double kettlebell press weig ht. Pavel's advice was simply "Just push the volume". The details of the presses are a story for another time. I began with a 500lb 1 RM in shorts, without a belt, wearing Vibram 5 Fingers. O n Jan 14th in the same shorts, same shoes and same lack of a belt, I tested my 1 RM and pulled 565lbs, a 65lb gain in 7 weeks and a full 50lbs above my all-time best ever. Here is what I did, plug your own numbers into the formula. When in doubt, round up. Lifts based on current 1RM, rest 30 - 45 secs between lifts Week 1 Day Day Day Day Day Day Day 1 2 3 4 5 6 7 65% 70% 75% 80% 85% Off Off 15 Singles 12 Singles 10 Singles 8 Singles 6 Singles

Week 2 Add 10 lbs to each day's lift from Week 1 Week 3 Add 10lbs to each day's lift from Week 2 Week 4 Unload with Steve Wilson DL routine from original RKC book 2-3 sets DL 2-3 times/week @ 26-32% 1RM OR 2-3 sets 20 kb snatches/swings 2-3 times per week. (I did the Wilson routine twice and did a bunch of swings and snatches with a si ngle 40kg kettlebell 2 other days that week) Week 5 Add 5lbs to each day's lift from Week 3 Week 6 Add 5lbs to each day's lift from week 5 Week 7 Day Day Day Day Day Day 1 2 3 4 5 6 Off Off Off Off Off MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to te

ach on Saturday) Day 7 Off Week 8 Unload as Week 4 Other contributing factorsPressing 5 days per week, 2 days relatively light weight with medium volume 30-4 0reps total), 2 days medium weight and high volume (50-80 total reps), 1 day hea vy with moderate volume (20-30reps total). Movement- I spent 10-20 minutes doing various CKFMS drills and Getups prior to t he heavy lifting. Bending Steel- I find this is a great way to ignite my nervous system and prepar e for the tension to come. It's also an excellent gauge for recovery. If my bend ing is strong, everything else is too. If my bending is down a little, I know I need rest. Eating everything with arms reach. I put on around 20lbs. The timing of the cycl e with the Christmas and New Year holidays was perfect. "C" is for Cookie, that' s good enough for me. That's the story. I highly recommend this routine to anyone who wants to quickly to a peak deadlift, perhaps even driving it into uncharted territory. ================================================================================ ======================================================================== Week 1 Mon (1)__Tues (2)_____Wed (3)______Fri (4)_______Sat (5) 2x5 2x5 5-3-2 2x5 2x5 Week 2 Mon (6)__ Tues (7)____Wed (8)_____ Fri (9)_____ Sat (10) 2x5 6 singles 1x10 2x5 5-3-2