Archive for August, 2012

The Kettlebell Long Cycle

Wow the Kettlebell long cycle rocks. This is the clean & jerk done with two kettlebells for 10 minutes continuously. You don’t put them down but can kind of rest in the rack & overhead.

Of course it means there is no real rest for the full time. The top guys do this with two 40kg KB’s which is diabolical. I’m a beginner on long cycle but I really like it. I like it even more than one arm snatch.

I do get a better endorphin hit off snatch though.

long cycle

This exercise is deceptively difficult. You may watch these guys doing it and think yeah I can do that. Well straight off the bat I doubt it. Here is a video of one of the sports top athletes passing out at 214 reps.

That’s Sergey Rachinskiy a top world champion.

Here is a good video showing proper form…

Here’s the main man Steve Cotter giving some long cycle instruction…

Finally a nine week program training long cycle 3x per week

http://kettlebellfitnessdk.wordpress.com/2011/01/13/9-week-kettlebell-long-cycle-training-program/

60 year old athlete with body of 20 year old

Cycling for Knee Strength & Rehabilitation

I am doing 3 months knee rehabilitation before I get back into my special forces style weight vest training. That kind of training will reveal any weakness & for me it turned out to be knee’s. Not surprising when doing 3 heavy long marches each week So if you saw my prior post on it I found a bunch of knee rehab programs which I am doing every day.

Luckily I have found the best exercise of all is the stationary bike. Which brought to my attention a German sprint cyclist at the Olympics. This guy is getting in the news because of his bodybuilder level thigh development.

cyclis legs

cyclist legs

thigh legs development

big legs

cyclist big thighs

By incorporating weights & sprint training on a stationary bike the knees can be strengthened particularly by increasing development of the internal quadriceps which is often a cause of knee pain – when the quads are too weak in relation to the required load on the knees.

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