Guidelines for designing a metabolic workout

[jerry.mobbs]

film for our own reference la, so we can learn.
He can learn to adapt to the intensity of the workout and innovate new ways to keep good form but he has to do the work out to understand the intensity and fatigue that most 300-ers are facing.
E.g of simple innovation - i use my free arm and place it on my lower back for overhead lunges to lock in my lower back.

This will be good for him to teach KBs in met circuits, because people who ask him will be doing the same things as us.

oh god, i never thought i'd be telling you to maintain proper form louis

the order should be
mechanics
then consistency
and then intensity

if you don't have the mechanics, then you will never get the intensity

as theres about 10 of you, why not chip in $10 each and pay herman to teach you all for 1 hour

its a very good investment

heck i pay him for 1 on 1 coaching for prasara even though he's a mate

after all, the guys gotta eat!

[galapogos]

film for our own reference la, so we can learn.
He can learn to adapt to the intensity of the workout and innovate new ways to keep good form but he has to do the work out to understand the intensity and fatigue that most 300-ers are facing.
E.g of simple innovation - i use my free arm and place it on my lower back for overhead lunges to lock in my lower back.

This will be good for him to teach KBs in met circuits, because people who ask him will be doing the same things as us.

oh god, i never thought i'd be telling you to maintain proper form louis

the order should be
mechanics
then consistency
and then intensity

if you don't have the mechanics, then you will never get the intensity

as theres about 10 of you, why not chip in $10 each and pay herman to teach you all for 1 hour

its a very good investment

heck i pay him for 1 on 1 coaching for prasara even though he's a mate

after all, the guys gotta eat!

Would you use GS exclusively instead of hard style in your metabolic workout?

[jerry.mobbs]

Depends

For 50 reps of 20 kg I'd use gs at this stage as I can't do 50 hard style non stop

For 12 reps in Helen then it's hard style

Personally I prefer hard style , but both have their uses.

[galapogos]

Depends

For 50 reps of 20 kg I'd use gs at this stage as I can't do 50 hard style non stop

For 12 reps in Helen then it's hard style

Personally I prefer hard style , but both have their uses.

Precisely. However, if we get lessons from Herman, we'd only learn GS. So, in order to perform the KB lifts with "correct from" as instructed, everything would have to be GS, not hard style, since Herman has thus far been unwilling to teach hard style.

If you've noticed, for our 300 workouts, we have generally kept reps low, which lends itself better to hard style. We don't do 50 reps with 20kg, or even anything close to 50 reps. The closest was "Sufian" which was 28 reps. Even at this rep range, hard style is still doable.

Because of these reasons, I've so far not gotten any KB lessons with Herman. If Herman is willing to teach hard style I'd sign up just like I signed up and learned the basics of Intuflow/Flowfit from him. It isn't a matter of me being cheap - $10 is very affordable. It's a matter of what he teaches doesn't really apply to what we wanna do.

Otherwise, I guess we'll just wait till Jon Boey comes to join us after Strongman. It's only a month away anyway.

[shirl]

Just for the sake of those who have no idea about the two different style and the purpose, here is an article written by Steve Cotter on hard versus soft style.

http://www.fullkontact.com/pdfs/Methods.pdf

and a video to show too

http://media.crossfit.com/cf-video/CotterKBvidJuly.wmv

[Sufian]

Which style has more work capacity? More band for the buck, in terms of body workout wise?

There is a reason why I never include KB work other than single-handed juggling swings and American Swings into my own workout. Its because I know nothing about the rest of them.

And, what is $10 to us working adults? It is cheap. But, at what we are doing in our sessions, and for my own goal at the moment, should i really learn? Or would learning lead to more choices which would confuse me further? At the moment, my only choice of KB work is american swings, which to me is already more than handy. For the time being, this would do for me. Thanks Jerry and Kevin for that.

Currently, with respect to KB stuffs, what I am doing is watching videos on the net, and trying to replicate them as closely as I can. Sure, my interest is spiked to learn more, just as I want to learn more about Crossfit and gymnastic ring work. There will be a time for each of those in the future. Its just a matter of when.

------------------------------------

Metabolic work should not be a competition. It should not matter whether your timing is better or worse than others. What we should be looking at is how much are we pushing ourselves. Thats why Kevin is a fine example. He makes sure that the rest of us push ourselves to this level that we have not gone before. Ask Vic, Keith and Bryant. They will attest to that.

In my opinion, its about individual improvement. Challenge ourselves everytime. Make sure our body craves for that bit of oxygen which does not want to come. To this, I am sure most of team 300 agrees with me. If not, might as well we choose to sub the knee-to-elbows with ab roller or use bands to assist in the pull-ups from the get go. Even before we actually need to.

Well, WE DON'T! This alternative only comes when we know our body is already pushed beyond its capability.

Having good form is important. No doubt. But, for me, pushing our lazy selves to that limit, everytime, is more important. If not, might as well dont turn up. Do a ninja. Get a smoke bomb.

[galapogos]

Let's get back to the original question instead of digressing to form or style discussions, shall we? So far Herman you hasn't commented on our opinions on metcon program design. Does this mean you get it already?

[jerry.mobbs]

herman and gayboy boey are also rkc achyball instructors

i'm sure he will teach you hard style form if you ask him

he does not strike me as a pedant ;-)

also his coaching 'eye' is very good

[jerry.mobbs]

If you've noticed, for our 300 workouts, we have generally kept reps low, which lends itself better to hard style. We don't do 50 reps with 20kg, or even anything close to 50 reps. The closest was "Sufian" which was 28 reps. Even at this rep range, hard style is still doable.
.

then learn to do hard style correctly

your always bitching on about form on you tube videos.........

ratchet back the intensity

get the mechanics right

then get them consistency right

then add the intensity....

[galapogos]

herman and gayboy boey are also rkc achyball instructors

i'm sure he will teach you hard style form if you ask him

he does not strike me as a pedant ;-)

also his coaching 'eye' is very good

I have asked, however he has declined to teach it in his class. Like I said, we'll wait for the gayboy

I'm only more concerned with our cleans and thrusters, particularly hand position in the rack position. Our swings are quite ok so far. But it's hard to mess up a swing too bad...

[Weib]

why do we need to take CF as benchmark i wonder
Soft or hard, as long as someone don't get injured i'm glad and able to perform the lift with proper style.

[Jordon]

i uh. like soft style more for jerking. cos my pressing is shit. swings, cleans i like hard style more, cleans is cos i can't do soft style clean for shit. ahha, and only need to do 1 or 2 rep what gs, so dun care la haha. then snatch i like it both ways

[hermanchauw]

Re: guidelines, i think i get it. After watching AOS Providence and Newport, actually it is quite simple.

Re: style.
There is no style. Your technique evolves, your breathing evolves, your structure evolves as you get more experienced. It depends on your application. You want hard style, so be it. I neither teach hard style nor soft style, i teach kettlebell lifting.

[hermanchauw]

Take a look at Fedor Fuglev: http://www.youtube.com/watch?v=oLMWeguKYcY

It looks hard style, but it serves him his purpose for 270 reps. If you can put up his kind of numbers then you are qualified to argue. For me i need every energy saving techniques i can find.

Now how about Ivan Denisov: http://www.youtube.com/watch?v=XTVHgiX1 ... annel_page

Is this high enough intensity for you?

[galapogos]

Well you can't really compare KB sport with a more generalized GPP program, since the former concentrates on 1 specific lift for a specific duration, while the latter focuses on a broader range of activities that often doesn't even involve KB.

As much as KBs are an effective tool for conditioning, they are simply a tool to us. We are not training to be experts in KB lifting. We simply utilize the KB in our training to advance our goals and improve our fitness. So, forgive us if we do not see the intricacies of KB sport.

Having said that, I think I speak not only for myself when I say we're still very much interested in learning proper KB lifting form, if only to prevent injury from bad form. If you are interested in teaching both "styles"(for lack of a better word) and then let us make our own decision on which style suits our personal goals better, then it would be great. From my previous conversation with you, I got the distinct impression that you were only interested in teaching GS/KB sport/KB lifting. Forgive me if I am mistaken.

[shirl]

Re: guidelines, i think i get it. After watching AOS Providence and Newport, actually it is quite simple.

Re: style.
There is no style. Your technique evolves, your breathing evolves, your structure evolves as you get more experienced. It depends on your application. You want hard style, so be it. I neither teach hard style nor soft style, i teach kettlebell lifting.

Looking forward to working out with you in a similar format such as Providence, Newport and Firepower. I should be getting Andrea DuCane's workout programme soon. She does the hard style. Basically those are metabolic workout using kettlebell and although simple, it is the stamina that is needed to complete them. It would be nice if a group of us can workout in that way.

[hermanchauw]

If you are interested in teaching both "styles"(for lack of a better word) and then let us make our own decision on which style suits our personal goals better, then it would be great.

I don't teach any style. Refer to my previous posts.

[galapogos]

Yes I read that. That's a catchy line, but unfortunately it says nothing. Thanks anyway.

[Bryan]

Juz wanna sae, regardless of hard or soft style, as long as its something new for me to learn i will accept the teachings...

[Weib]

how about no injury/sore back style