Archive for August, 2012

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.

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/

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.

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.