GPP w/ Mike Silverman

WEBVTT 1 00:00:21.240 --> 00:00:46.460 Twin Cities Kettlebell Club: All right welcome into this week's episode of the platform. Podcast I am very excited to welcome back my good friend, Mr. Mike Silverman. He is a high, level strength and conditioning coach, a Kettlebell living fit master instructor like myself. Level level 4 instructor, and he's occasionally a Kettlebell lifter himself. Mike, welcome, back, brother. 2 00:00:46.460 --> 00:00:49.070 Mike S: What's going on? Dude? How are you tonight? 3 00:00:49.400 --> 00:00:53.700 Twin Cities Kettlebell Club: I am doing well. It is my daughter's 10th birthday today, and. 4 00:00:53.700 --> 00:00:54.550 Mike S: And grab. 5 00:00:54.550 --> 00:01:16.569 Twin Cities Kettlebell Club: A very special little surprise. Where the Minnesota twins I gotta give them a shout out because they sent us a message. We signed up for a free kids club like a couple of years ago, signed up both of our kids form, and we just got a message a couple of days ago. Like, would your kids like to come onto the field before the game and say, Let's play ball, and we got to go like, you know. 6 00:01:16.570 --> 00:01:16.950 Mike S: Yeah. 7 00:01:16.950 --> 00:01:42.119 Twin Cities Kettlebell Club: Out and out onto the grass, and it was really cool, and it was happened to be on Kira's 10th birthday, which we thought that was the reason that she was selected. And then, when we got there and we met with the lady, she was like holding her sign, and she's like. It's your birthday today, too, was not at all why she got selected. It was just that her and Rowan like fit the fit the age range that they typically look for and like they've been club members for a couple of years. And it was just a cool you know. 8 00:01:42.330 --> 00:02:00.720 Twin Cities Kettlebell Club: Coincidence, serendipity was the word. I was looking for serendipitous that that it just happened to be Kira's birthday. So we got to spend the day we got 4 free tickets, got to take them down onto the field. Got to do the whole thing Omenopah came down and and also bought tickets to the game on their own. They're sitting in a different section, but they came down as well, so 9 00:02:01.220 --> 00:02:20.411 Twin Cities Kettlebell Club: really cool. My daughter, my daughter had a blast, and my son was super nervous about it, but he he toughed it out and and did it, and got to be near all the players and everything, and I got pictures of him like he's walking by the twins dugout just like waving, waving at the players because we weren't supposed to talk to him, which he followed the rule like you can't talk to him, but he was just like doing a casual wave as he walked. 10 00:02:21.003 --> 00:02:21.750 Mike S: That's awesome. 11 00:02:21.750 --> 00:02:27.619 Twin Cities Kettlebell Club: You know the players way back to him and everything. So it was. It was super super cool. I was I was very excited about it. So 12 00:02:28.330 --> 00:02:33.940 Twin Cities Kettlebell Club: it's a lot of fun it's been it's been a good start to the day, and now I get to. I get to spend a little bit of time 13 00:02:34.060 --> 00:02:44.819 Twin Cities Kettlebell Club: talking Kettlebell with my man Mike, and as always, we're gonna I'm gonna ask you. You know, cheers, we'll we'll we'll we'll say Laheim, and what's it? What's in the glass, brother? 14 00:02:44.980 --> 00:02:59.758 Mike S: So today I decided I was just going to be as fancy as fancy get. This is a rang pour negroni. So you're looking at rang pour gin amaro campari, and sweet vermouth with some bitters because 15 00:03:00.250 --> 00:03:01.550 Mike S: pinkies out baby. 16 00:03:01.550 --> 00:03:04.149 Twin Cities Kettlebell Club: Oh, yeah, shaken or stirred on that one. 17 00:03:04.150 --> 00:03:06.040 Mike S: Stir. What do you think? I am? A heathen. 18 00:03:08.348 --> 00:03:10.289 Twin Cities Kettlebell Club: I don't. Don't ask questions. 19 00:03:10.290 --> 00:03:10.630 Mike S: Or that. 20 00:03:10.630 --> 00:03:11.110 Twin Cities Kettlebell Club: Too. Yeah. 21 00:03:11.110 --> 00:03:12.300 Mike S: Just let it go in. 22 00:03:12.300 --> 00:03:31.279 Twin Cities Kettlebell Club: Yeah, we're just gonna we're just gonna let that. We're just gonna let that one slide. So you know, hey, this this past weekend was the Cali open out at Orange Kettlebell Club, which I'm not sure if you saw that there was some. There was some some good sets side cyborg. Dennis cranked out 85 long cycle reps on the 332 s. 23 00:03:31.280 --> 00:03:45.789 Twin Cities Kettlebell Club: And then, because you know, Ola has to has to make sure that she's allowed to stay in the house. She did 102 on long cycle on the 112 s. There was David Beale, I think, did 78 on long cycle, with the 228 s. 24 00:03:46.020 --> 00:03:46.470 Mike S: Yeah. 25 00:03:46.470 --> 00:03:52.229 Twin Cities Kettlebell Club: Well, I know our guy patch had a real good Biathlon set. There was all sorts of good stuff going on. 26 00:03:52.230 --> 00:04:02.850 Mike S: I saw Patch out there going light for him. He was running twenties. He's a normally a 24 kilo lifter when he was on team, U.S.A. In Poland this summer. 27 00:04:02.850 --> 00:04:24.970 Twin Cities Kettlebell Club: One. I think he did 139 on jerk, and I know he was over 200 on on snatch. So he he put up a nice biathlon, a nice Biathlon set. There was a bunch. There was a bunch of great sets, you know. You're a Kettlebell nerd when you're like getting the notifications on Instagram. It's like, Oh, it's a live. It's a live stream of a Kettlebell event. And I'm like sitting there on my phone like watching people and. 28 00:04:25.290 --> 00:04:51.409 Mike S: Yeah, and and and and and John Wilde puts on a really nice presentation out there. I mean, he's he. He's a pro. He's been in this business for for a hot minute now. And it's you know, it's like they just put together a professional organization on. It's just it's a well built event when they do stuff out there. So and yeah, just from from a competitive philosophy. Buckley's just got his heads in the right spot. 29 00:04:51.410 --> 00:05:13.320 Twin Cities Kettlebell Club: Yeah, and it's a it's a great facility. I don't know if you've if you've had a chance to be out there, but, like all, everything set up where, like the timers, are in a permanently fixed in a position. The platforms are in their same position like it, like it stays it stays the same, and they've got they can run 6 platforms in parallel. The only thing they don't have is like a ton of spectator seating. But let's be honest like you don't get a ton of spectators at at most. 30 00:05:13.320 --> 00:05:18.630 Mike S: Wait! You're you're you're saying our niche sport is not packing stadiums, blasphemy. 31 00:05:18.630 --> 00:05:28.708 Twin Cities Kettlebell Club: Not yet. Not yet. Let's see what we can get. Hop, Thor doing on I wanna get I wanna get Hopthor and Eddie hall, doing a a long cycle 32 00:05:29.380 --> 00:05:37.160 Mike S: Hey, man, I'm I'm waiting for Kevin Hart and Keenan to come out there like they've been doing for the Olympics, and and get out there with Snoop. So. 33 00:05:37.160 --> 00:05:45.160 Twin Cities Kettlebell Club: Yeah, we need. We need Snoop. We need Snoop dogg doing doing the doing the announcing like, Oh, shit! She's snatching that 24 Kilo Kettlebell, that fucker heavy. 34 00:05:45.785 --> 00:05:48.285 Mike S: Look at that chisel. 35 00:05:50.385 --> 00:05:50.950 Twin Cities Kettlebell Club: That. 36 00:05:50.950 --> 00:05:51.550 Mike S: Jamming. 37 00:05:51.550 --> 00:05:55.189 Twin Cities Kettlebell Club: Snoop Snoop impression, but you know I'll I'll I'll work on that. I'll I'll. 38 00:05:55.190 --> 00:05:58.439 Mike S: It's it's got awful. We're gonna let that go, and you might want to cut that out. 39 00:05:58.440 --> 00:06:10.150 Twin Cities Kettlebell Club: Yeah, yeah, I don't edit this. We'll just let it. We'll just let it roll. But you've got you've got a comp coming up. You have the tough Temple Kettlebell open. So we've got like multiple Aku qualifiers. We're like, officially. 40 00:06:10.150 --> 00:06:10.690 Mike S: Lily. 41 00:06:10.690 --> 00:06:27.240 Twin Cities Kettlebell Club: After after the team came back from Poland. Now we like immediately kick off the now it's time to qualify for the 2025 us, U.S.A. Kettlebell sport team. And we've got qualifiers starting starting this this past Saturday. You've got yours coming up. There's there's a bunch of. 42 00:06:27.430 --> 00:06:35.722 Mike S: So I mean, technically, the qualifiers started as soon as the roster for the 24 team was final. Back in like March, April timeframe. Right? So 43 00:06:36.380 --> 00:07:00.880 Mike S: I think it was. What was it? Something like 15th April? Everything after that? If it's a Klu sanctioned it, it's a Wksf qualifier so we've we've been seeing lifters putting up some pretty fantastic numbers. So 25 seems gonna be awesome. I mean, 24. Seems great 25. Seems gonna be better. We're just literally had our Aklu Board meeting about it 44 00:07:00.880 --> 00:07:03.040 Mike S: half an hour ago. So 45 00:07:03.355 --> 00:07:20.094 Mike S: everybody's getting real excited for that big push this year to get some professional lifters more professional lifters in there to run up the American team standings so definitely hoping that we can get some some dudes, throw on 32 s. And some of the ladies through on 2024 s. 46 00:07:20.510 --> 00:07:21.330 Mike S: President. 47 00:07:21.330 --> 00:07:23.580 Twin Cities Kettlebell Club: You can count on me for a solid 6, 48 00:07:23.600 --> 00:07:26.980 Twin Cities Kettlebell Club: maybe 7 reps on the 32 s. Right now and then. 49 00:07:26.980 --> 00:07:44.319 Mike S: If I stay on one hand I'll be okay. It's when it goes to the left that it all falls apart. But yeah, I mean, you know, we we can't all pull a kim and go out there and like throw 30 double 332 s. Overhead in open comp as a woman 50 00:07:44.641 --> 00:07:58.798 Mike S: scare the living hell out of people that was that was pretty awesome. So yeah, tough. Temple Kettlebell open is September 8th this year. It's going to be in Bethesda same place as as always at at at my gym. 51 00:07:59.280 --> 00:08:18.673 Mike S: should be a really nice Comp. We've got living fit sponsoring it again this year as well as Kettle Guard. So Jess dibiase a champion in her own right will be there sponsoring with that and then Aklu partners virus are gonna be back in the house, as always. 52 00:08:19.020 --> 00:08:41.350 Mike S: you know, with official U.S.A. team swag available on their website. And it's a really nice gear. Actually, it's like, I'm kind of waiting for the sizes that I need to come back in, because the stuff I wanted sold out. I was kind of bummed but yeah, it's it's a fully sanctioned regional tier event should be real nice. That's again 8th of September. So. 53 00:08:41.350 --> 00:08:51.890 Twin Cities Kettlebell Club: Bethesda is in the DC. Area for those of you that don't know. That's why it's called the District Kettlebell Club is because they're in the Washington, DC. District of Columbia, so. 54 00:08:51.890 --> 00:08:55.490 Mike S: Yeah, we'll have some of our local champions. 55 00:08:55.830 --> 00:09:14.301 Mike S: Yeah. Expect to see some of our local champions. So Noelle Albert Sarah, irely so Marty will come in again, because Marty's usually there. Sarah Moore. So we we've got some really good quality long established lifters here in the area. So we're pretty excited for that. And 56 00:09:14.770 --> 00:09:19.429 Mike S: jumping into October, I mean, I'm pretty sure you're having a comp if my memory's. 57 00:09:19.430 --> 00:09:31.039 Twin Cities Kettlebell Club: Yeah, yeah, we actually, we actually moved we moved out of October. So so we're September 28th this year. So the last Saturday of September. Here in the Twin cities is the Wksf 58 00:09:31.040 --> 00:09:56.040 Twin Cities Kettlebell Club: open North American Championship, which we're hosting at the Athlete Lab again, here in in Little Canada, Minnesota, and we did that intentionally. I intentionally moved it up, because last year Nikolai Nikolai had the all American Kettlebell open in Atlantic City like the weekend after right after mine or right before mine, I can't remember. So we basically had competitions on back to back weeks. And I was like, let's try and not do that this time. So so I'm a couple of weeks ahead of him. 59 00:09:56.338 --> 00:10:10.671 Twin Cities Kettlebell Club: I'm I'm on September 28, th and he's back this this year. They're at the Tropicana but they're they're still at the. They're still at the Mr. America, the all American Kettlebell open at the Mr. America. Fitness, festival, I think, is the the full title, 60 00:10:10.970 --> 00:10:11.380 Mike S: Yeah. 61 00:10:11.380 --> 00:10:35.360 Twin Cities Kettlebell Club: Here in Atlantic City October, October 13th and 14.th If if memory serves, I'll I'll put links into the episode notes, but that's another one. So we got. We got a couple of east coast. We got a couple of East Coast venues venues going on. We got. We got mine in the Midwest we've had some on the West Coast that you know. We're working hard to make sure that there are options for everybody to be able to compete in person somewhere somewhere. That's hopefully not too bad for you to travel to. And then. 62 00:10:35.410 --> 00:10:42.420 Twin Cities Kettlebell Club: like, I know, mine is taken is taking video submissions. Yours is as well. Right? You you guys are also accepting video submissions. 63 00:10:42.420 --> 00:11:07.270 Mike S: Yep. One. Through 4 September. We'll take video submissions. Everything is on the Aklu title and the Aklu tables. Again, you know sanctioned lifting is consistent, lifting right? So the whole idea that you should be able to see if you see the Aklu seal on something you should expect that the rules, the equipment, the tables are all gonna be very lifter centric, very consistent 64 00:11:07.270 --> 00:11:12.589 Mike S: time. And so all 3 of those events are going to be under the Aklu sanction 65 00:11:13.263 --> 00:11:20.000 Mike S: yours the all American Kettlebell open, and and the tough temple open, and then we were talking. 66 00:11:20.000 --> 00:11:25.010 Twin Cities Kettlebell Club: I think just so. We're clear. I think all American might be in person, only I'm not sure we can check with. 67 00:11:25.010 --> 00:11:26.430 Mike S: I think he's a. 68 00:11:26.430 --> 00:11:27.390 Twin Cities Kettlebell Club: Person, only. 69 00:11:27.390 --> 00:11:37.119 Mike S: Yeah, that sounds right. I think he's in person only on that. I was at it last year, and I think you and I did some live streaming from it last year as well. 70 00:11:37.880 --> 00:11:48.710 Mike S: The improved, venue tropicana is going to be better it was split venues between the Convention Center and Tropicana last year. And that led to some 71 00:11:48.720 --> 00:12:03.159 Mike S: traveling issues commuting issues between the Sheriton and the Tropicana and Nikolai heard that feedback from the lifter. So did Mr. America. And so it's all consolidated in Tropicana, which is actually a pretty decent facility. 72 00:12:03.610 --> 00:12:13.869 Mike S: and so it. It was a nice event last year. Nikolai knows what he's doing. It's fully sanctioned as a regional tier event so 73 00:12:14.250 --> 00:12:17.820 Twin Cities Kettlebell Club: That's Dana from raise raise kettlebells. Also, right? Helps organize that. 74 00:12:17.820 --> 00:12:33.789 Mike S: Yeah, Dana from raised bells is the event. Producer Nikolai is the event, director and it's going to be a multi seal sanction. So it's going to be Ikmf, Icao and Aklu. So the marathoners will be under ikmf 75 00:12:34.429 --> 00:12:54.570 Mike S: the the Wksf. The world sanctions gonna be under Aklu and then the the recreational sanction will be under Icao and so all 3 of those are going to be all 3 of those sets of tables will be there for lifters, and there will be events from all 3 sets. It's it should be a real nice event. 76 00:12:54.570 --> 00:12:57.740 Mike S: Nice. Yes, and then, obviously, Pro Kettlebell is gonna have 77 00:12:57.870 --> 00:13:03.109 Mike S: plenty of that goody plenty of that good sexiness out there, because, you know, it's Nikolai. 78 00:13:03.110 --> 00:13:26.859 Twin Cities Kettlebell Club: Yeah, you're gonna have. You're gonna have those those sexy, smooth bells with their teardrops and the cutaways. And I I gotta say the the new foundry. The stuff from the new foundry looks to be well, they got multiple new foundries. It looks to be super high quality. I haven't. I haven't gotten to put my hands on it yet, but from every from all my athletes that have gotten one of the new one of the newish bells. They've all said that they're fantastic, and people are. People are pretty excited about the quality that they're. 79 00:13:26.860 --> 00:13:42.709 Mike S: Yeah, I mean, the quality has always been outstanding. We've got a full rack of them up at Tub Temple, and they're they're fast bells, man, those things turn over, and when you get them in rack for jerks, it's like, Oh, oh, they just hug your shoulders. It's so nice. 80 00:13:42.710 --> 00:13:56.320 Twin Cities Kettlebell Club: They are super. They are super nice like that. That is one. My, my first, st my 1st feeling on them was like, Oh, they're gonna be great, for they're really gonna be great for a snatch. I underestimated how much I was gonna like them for jerk, because they take so much pressure off of your palm. 81 00:13:56.550 --> 00:13:57.230 Mike S: Oh, for sure! 82 00:13:57.230 --> 00:14:20.000 Twin Cities Kettlebell Club: Because they sit so nice on your on your forearm. They they actually take pressure off of your hand. Which, you know, minute, I don't know about. I don't know about you, but when I get to like Minute 7, min 8 in. In a jerk set asides from, you know my chest, lungs, and everything else screaming. But one of the things that always bothers me is my hands starting to go numb right like, if you especially if you're working like 24 s. Or heavier, right? Like just just having the weight sitting on that. 83 00:14:20.000 --> 00:14:20.860 Mike S: Sitting there. 84 00:14:20.860 --> 00:14:24.589 Twin Cities Kettlebell Club: On that nerve like your hand just starts to go numb, and you'll be like 85 00:14:24.730 --> 00:14:28.499 Twin Cities Kettlebell Club: this. This feels like somebody else's hand, cause I can't. 86 00:14:28.780 --> 00:14:33.020 Twin Cities Kettlebell Club: can't feel it anymore, but I don't. I don't run into that as much with the Pro. 87 00:14:33.020 --> 00:14:41.290 Mike S: You know my answer for that right, you know, being a long cycler, my answer is going to be like jerks are great. That's half the lift. All right. 88 00:14:41.290 --> 00:14:41.670 Twin Cities Kettlebell Club: Out, the. 89 00:14:41.670 --> 00:14:43.599 Mike S: Serve every other rab right. 90 00:14:43.600 --> 00:14:48.549 Twin Cities Kettlebell Club: Yeah. Yeah. But then my heart wants to explode. So you know, it's just a just a different type of. 91 00:14:48.550 --> 00:14:48.940 Mike S: Children. 92 00:14:48.940 --> 00:14:50.060 Twin Cities Kettlebell Club: Type of stuff. But. 93 00:14:50.060 --> 00:14:51.460 Mike S: Hearts are overrated. Man. 94 00:14:51.460 --> 00:14:53.369 Twin Cities Kettlebell Club: Yeah, who needs one? Right? Who needs one? 95 00:14:53.370 --> 00:14:57.350 Mike S: I I've been living for years with, you know, completely heartless. So we're good. 96 00:14:59.580 --> 00:15:03.479 Twin Cities Kettlebell Club: It's just black and small. It's there. It's just it's just tiny office. 97 00:15:03.480 --> 00:15:05.330 Mike S: It's just cold and dark. 98 00:15:05.950 --> 00:15:17.771 Twin Cities Kettlebell Club: That's why you're a great Kettlebell coach, right? I loved your I loved your your glove snatch meme, by the way, glove snatches because because you want to save your athletes grips, but also because you're an asshole. 99 00:15:18.060 --> 00:15:22.690 Mike S: Yeah, I'm not saying I went to harbor freight this afternoon and bought a 6 pack of gloves, but 100 00:15:23.220 --> 00:15:24.800 Mike S: they are in the garage. 101 00:15:24.800 --> 00:15:41.040 Twin Cities Kettlebell Club: Why not? Yeah. I've got I I've got. I've got a I got a a bulk pack as well that I got off of Amazon and I just anytime one of my athletes is like, what what gloves are we talking about like? I'll just send just what's your address? I'll just. I'll just send you. I'll just send you a pair, cause it cost me like 75 cents a piece, so. 102 00:15:41.040 --> 00:15:50.890 Mike S: Yeah, exactly. It's like 6 bucks for a pack of 6 pairs, or whatever is like, I will 100%, absolutely. Oh, you're bitching about it. My gift to you. 103 00:15:50.890 --> 00:16:00.427 Twin Cities Kettlebell Club: Yeah, your hands, your hands are your hands are a little tore up. Oh, well, guess what you just throw the glove on, and you'll you'll be able to keep working on your cardio without tearing up your hands anymore. So 104 00:16:00.700 --> 00:16:23.390 Twin Cities Kettlebell Club: yeah, we're in handaire season, too, at least in the Midwest. I don't know how the how like much of the devil's armpit whether you're getting in Bethesda. But here in the Twin cities right now, like last week it was like tropical level humidity. We got rain for 2 and a half days straight, where it was like 3 inches per day. For 2, 2 and a half days straight, and then it was like 93 degrees. So it was just like 105 00:16:23.500 --> 00:16:25.630 Twin Cities Kettlebell Club: Sauna the entire time. 106 00:16:25.630 --> 00:16:51.710 Mike S: So it's nice like tough temples, fully air conditioned, which is pretty good. But you know our front wall is glass and so when it's, you know, 110 degrees outside, there's only so much the Hvac can keep up with. And it got to the point where at 1 point the Hvac. Was just saying, Peace out! And it was so, and even with like 14 foot ceilings there was condensation raining in the gym at 1 point. 107 00:16:51.710 --> 00:16:52.400 Twin Cities Kettlebell Club: Wow! 108 00:16:52.723 --> 00:17:20.520 Mike S: But you know, from all the the humans doing all the wonderful work. But then, one of the air conditioning units basically flipped us. The bird and the condensate line started like pissing gallons of water out of the h vacuum in the middle of the gym, and we're like, Oh, God! So we're sitting here throwing 5 gallon chalk buckets and and stuff up underneath, and you're throwing empty chalk buckets underneath of it. It's like 2 gallons every couple of hours. 109 00:17:20.520 --> 00:17:22.969 Twin Cities Kettlebell Club: Wow, yeah, it's a, it's a. 110 00:17:22.970 --> 00:17:26.490 Mike S: It's the next morning, but I mean that evening was a rough workout. 111 00:17:26.490 --> 00:17:39.360 Twin Cities Kettlebell Club: That is, yeah, that is always a that is always a bit of a build. Your mental toughness type of session. When you, when you step into your gym, and it's like, Oh, my God, I am feel like I'm literally in someone's armpit right now. This is this is awful. 112 00:17:39.360 --> 00:17:53.809 Mike S: Yeah. So I I used to teach one of the gyms I used to work at was, you know, it's mostly boot camp and crossfit kind of stuff and it was not air conditioned, and so they would just roll up the bay doors. 113 00:17:53.930 --> 00:18:10.679 Mike S: And, hey, man, there we go a couple of big barn fans, and that that was that got rough that got pretty bad. So we're we're at now is is pretty nice. I'm not gonna argue with it too much, but. 114 00:18:10.680 --> 00:18:38.560 Twin Cities Kettlebell Club: Controlled environment is always is always preferable. That's 1 of the things I love about, you know, working with the athlete lab for putting on our Comp is, I don't have to worry about the like. Oh, is the gym going to be 100 degrees because it's temp controlled and indoors. So that's always that's always nice, although when you do it in end of end of September or in October, in the Twin Cities, it's like, is it going to be super hot, or might it snow? No, no, you never know. Bring a coat, bring shorts, bring a sweater, cause it's 115 00:18:38.680 --> 00:18:46.910 Twin Cities Kettlebell Club: fall in Minnesota, which could be late, summer or winter. They're really, you know that that's pretty much your your options. But. 116 00:18:47.070 --> 00:18:57.910 Mike S: Yeah. So we're we're we're we're angling towards South Pacific here in DC, lately. Right? So the summer in DC is largely someplace between, you know. 117 00:18:58.240 --> 00:19:06.919 Mike S: yeah, like 95 and 110 and 100% humidity and 105 and 100% humidity. So DC. 118 00:19:07.080 --> 00:19:17.460 Mike S: In August is usually, like all the locals, try to get the hell out of dodges on the Botorus. So I said, you all can enjoy this. We'll see you guys after school starts back up. 119 00:19:17.460 --> 00:19:22.299 Twin Cities Kettlebell Club: Yeah, you are surrounded by water there. So I can imagine it's kind of always humid there with the ocean. 120 00:19:22.300 --> 00:19:26.140 Mike S: Well, DC. Was also built on a drain swamp. 121 00:19:26.530 --> 00:19:27.250 Twin Cities Kettlebell Club: Oh! 122 00:19:27.250 --> 00:19:33.650 Mike S: The city is actually built on a drain swamp between the rivers and and the swamp. It's yeah. It's it's quite the delight. 123 00:19:33.650 --> 00:19:41.370 Twin Cities Kettlebell Club: There's a there's a whole you know, tie that we could make to to politics. But we won't delve into talking about politics in today. 124 00:19:41.370 --> 00:19:43.459 Mike S: Politics in the gym. Man. You know the rules. 125 00:19:43.460 --> 00:19:55.720 Twin Cities Kettlebell Club: We? Yeah, I have very few rules, but one is, we don't bring our politics to the platform. That is, that is, that is not the place for it, but I did bring you on for a reason, and and it's because I got. 126 00:19:55.720 --> 00:19:57.830 Mike S: Because of my amazing good looks and charm. 127 00:19:57.830 --> 00:20:14.250 Twin Cities Kettlebell Club: I mean, yes, that in addition to your expertise as a well well rounded you know physical coach you you have a background both in Pt. As well as a strength conditioning as well as as well as Kettlebell sport. And I got a wonderful question from from a listener. 128 00:20:14.250 --> 00:20:30.829 Twin Cities Kettlebell Club: and I I'm gonna I'm gonna fall on my sword and say, I I lost the email. I don't. I don't know where the question went. I'm so Omni Channel that I literally spent 20 min trying to find it. And I can't find the freaking email. But the gist of it was as a Kettlebell sport athlete. How should I approach 129 00:20:30.830 --> 00:20:51.929 Twin Cities Kettlebell Club: Gpp and incorporate it into my into my training? And I was like, well, I could tackle that question on my own, or I could bring in, or I could bring in my friend Mike, and we can. We can talk about it. So I think we'll start 1st with what is Gpp. Can you? Can you define the concept of general physical preparedness for the for our gentle listeners? 130 00:20:52.360 --> 00:21:05.200 Mike S: Yeah, so. And and at the risk of getting hate mail, which I'm sure we're going to get, regardless of what either one of us says, because I don't think we've ever done an episode together where we didn't get blown up for something. You know, it's it's like. 131 00:21:05.200 --> 00:21:06.110 Twin Cities Kettlebell Club: And whatever. 132 00:21:06.110 --> 00:21:26.687 Mike S: Keep it coming. I love that shit so at a rudimentary level. Gpp, is your non sport specific training that you're gonna be doing so while you're primarily a Kettlebell sport athlete, it's gonna be your non Kettlebell sport training that you're gonna be doing to make you more ready to compete more equipped 133 00:21:27.396 --> 00:21:51.949 Mike S: to compete at a higher level building those foundational skills, muscle cardio and mobility that you're gonna need to maximize your platform performance. In a gen pop environment. Even if you've got a recreational sport lifter, right? I mean, they're not really gonna be their primary goal is not platform performance. They they come to your your club a couple of times a week 134 00:21:51.950 --> 00:21:52.880 Mike S: to. 135 00:21:52.880 --> 00:22:08.019 Mike S: you know. Get a good kick ass workout with sport. But yeah, whether they compete or not, maybe not. You know, it's it's it's, you know, 55 years old and stuck on 8 kilos for the the last 3 years thinks that's great. You know what? That's awesome. It's just a really kick ass workout. 136 00:22:08.420 --> 00:22:28.760 Mike S: But what are you doing beyond that right? Are we just sitting here just like banging out a million snatches every week? Or are we really looking at that total athlete? And that's where Gpp really comes in is that that more holistic view of how we deal with athlete performance, and I use the term athlete to mean anybody who's willing to walk into the gym and pick up my kettlebells. 137 00:22:28.760 --> 00:22:29.270 Twin Cities Kettlebell Club: Yeah. 138 00:22:29.910 --> 00:22:38.968 Twin Cities Kettlebell Club: I I think it's I. I have a saying that we're like, we're all athletes. Act accordingly, because whether or not you choose to to leverage that athleticism to compete. 139 00:22:39.270 --> 00:23:00.080 Twin Cities Kettlebell Club: That's a personal choice. But I feel like human beings evolved as physical creatures. And and one of the reasons we have some of the health effects that we have right now is we've gotten a long ways away from being hunter gatherers, and we spend a lot more time sitting on our computers, hunting memes and gathering information and being snarky with one another. And and 140 00:23:00.080 --> 00:23:12.270 Twin Cities Kettlebell Club: we need to. We need to stimulate that all around athleticism that is required to to actually step onto a platform and compete safely, or just pick up the kettlebells in your gym without risking. 141 00:23:12.270 --> 00:23:12.980 Mike S: For sure. 142 00:23:12.980 --> 00:23:15.370 Twin Cities Kettlebell Club: Desk, or you know something stupid. 143 00:23:15.370 --> 00:23:32.559 Mike S: Well, I mean, and and even to take it a little bit sort of in, in a sort of, you know, at the risk of of almost going side tangent right? And going down that functional fitness rat hole that people tend to go down. When you really think about it, right. If you have ever tried to wrestle a 4 year old to go to the pediatrician. 144 00:23:33.020 --> 00:23:41.520 Mike S: you are creating an athletic event all right. If you have ever tried to get, you know, in my case, a 90 pound dog 145 00:23:41.700 --> 00:23:53.410 Mike S: into the back of your car to go to the vet or out of, you know or or like from running around a tree while you're on a a walk in the woods or a hike with the dog. 146 00:23:53.450 --> 00:24:15.590 Mike S: you you do need that sort of functional athleticism. And and you know, we're talking all planes of movement. We're not talking, just, you know, going forward and backwards in that sagittal plane over and over which most people tend to do. But you know, it's like life moves rotationally. Life is multi planar. And that's really where Gpp is key. 147 00:24:15.909 --> 00:24:32.210 Mike S: I would actually offer that. For most people a Gpp is more valuable than sports specific training, probably for 90% of the people that are out there, especially if you're if you're sitting at a desk all day, and you're, you know, terribly uppercrossed, lower crossed, you know, freaking. 148 00:24:32.210 --> 00:24:33.830 Twin Cities Kettlebell Club: Pause, pause. 149 00:24:34.100 --> 00:24:36.120 Twin Cities Kettlebell Club: upper crust and lower crossed. 150 00:24:36.280 --> 00:24:37.120 Mike S: Yeah. 151 00:24:37.390 --> 00:24:43.830 Twin Cities Kettlebell Club: Nerd out on me a little bit. Explain, explain, nerd them here. We gotta we gotta give people what those what those terms mean. 152 00:24:43.830 --> 00:24:58.310 Mike S: Alright. So we're looking, and the terms are largely sort of going. Those terms are going out of vogue because you know, anything in exercise. Science is going to change. But when we're looking at an upper cross syndrome, right? It's that classic. It's that desk sitter right. 153 00:24:58.310 --> 00:25:01.740 Twin Cities Kettlebell Club: Over at a desk at a keyboard shoulders, rolled forward. 154 00:25:01.740 --> 00:25:08.892 Mike S: Right? So it's tight, short packs. It's the T. Rex arms. It's the traps getting up on your ears. It's all of this stuff. 155 00:25:09.190 --> 00:25:33.980 Mike S: you know where you're starting to do those corrective exercises where you're getting that pull down. And you're really working those opposite side muscles lower crosses again. And and it's difficult for me to. You know I I can't very well do it, because camera won't hit. But you know, if you think about that chair position where those those knees are kind of coming up, and you're starting to get your your lower back is getting that curve, that lower dotted curve. 156 00:25:34.340 --> 00:25:42.200 Mike S: because your abs are just softening up, and everything hurts in the lower back, getting to those lower cross and. 157 00:25:42.200 --> 00:25:45.559 Twin Cities Kettlebell Club: Tell what's what's the pelvic angle that's associated with with. 158 00:25:45.560 --> 00:25:52.420 Mike S: Usually. That's that anterior pelvic tilt, right? So when your your tail tilts back rather than under. 159 00:25:52.650 --> 00:26:12.636 Mike S: you know. So you know, when when you get into all those that that's really, I mean, if you take Gbp and look at it, you know in in a that, a philosophical level of just sort of what you're trying to accomplish from a matter of quality movement just moving well, tomorrow, more than you moved. Well, today. 160 00:26:13.332 --> 00:26:35.090 Mike S: and that sort of day over day, general general wellness. That is really where your payout on the Gpp. Is. Gonna come in for most people, and then you sprinkle a little sport on it like a freaking, you know, Mrs. Dash, and next thing you know, it's like, Wow! This fitness is delicious. You know. So. 161 00:26:35.090 --> 00:26:47.339 Twin Cities Kettlebell Club: In simple terms. Gpp basically refers to a broad base of fitness attributes that prepare your body for a variety of physical challenges that exist in day to day, life. 162 00:26:47.490 --> 00:26:48.729 Mike S: Sure what he said. 163 00:26:48.730 --> 00:26:49.879 Twin Cities Kettlebell Club: Something like that right? 164 00:26:49.880 --> 00:26:51.140 Mike S: It's not. 165 00:26:51.140 --> 00:27:15.490 Twin Cities Kettlebell Club: Not just about lifting heavier kettlebells or improving technique. It's it's it's more of the other things that prepare you to perform on the platform, but also to prepare you outside of outside of any, any specific attribute. That's why it's called general physical preparedness. Right? It's like the yeah, it's it is, it was crossfit before crossfit was the thing right like, that's what that's what Gpp really was about was was like being prepared for anything. 166 00:27:15.980 --> 00:27:31.960 Mike S: Yeah. Can you take your groceries out of the car and and not have it hurt your back right? Can you do the dude thing of like taking all the bags at one shot, because every guy does it don't even tell me you haven't right. It's like you have every bag in one trip. 167 00:27:31.960 --> 00:27:37.770 Twin Cities Kettlebell Club: Every the everyday Olympics. Right? How many, how many grocery bags can you carry from the car to the house right like. 168 00:27:37.770 --> 00:27:38.340 Mike S: All of them. 169 00:27:38.340 --> 00:27:39.450 Twin Cities Kettlebell Club: All of them. Yeah. 170 00:27:39.450 --> 00:27:48.029 Mike S: The answer is, all of them. Well, how many? You're in the car? It doesn't matter. I will, as a matter of personal pride, every damn one of these things is going in one trip. 171 00:27:48.030 --> 00:27:52.419 Twin Cities Kettlebell Club: Got them around your neck. It's like cutting off circulation. You're like, I'm small. I don't care. 172 00:27:52.420 --> 00:27:59.218 Mike S: Well, when you start rolling those plastic bags up your sleeve, and next thing you know your arm is going, know when you got stripes, when. 173 00:27:59.480 --> 00:28:08.839 Twin Cities Kettlebell Club: You got like you got like a you got the the like variety pack of of sparkling water on top of your head, you know you're just like setting setting it on there and balancing it while you're while you're carrying it. 174 00:28:09.130 --> 00:28:16.810 Mike S: It's like, you know, I'm always really impressed when you try and do it with a Costco run. But I mean, you know, we'll we'll we'll call Safeway good enough. 175 00:28:17.740 --> 00:28:31.169 Twin Cities Kettlebell Club: So alright. So let. So let's break down what what some of the key components of of Gpp might be, or some not components, but like the physical attributes that we're trying to train. Like if I'm if I'm thinking of them. I I'm saying, like maximal strength. 176 00:28:31.972 --> 00:28:33.377 Twin Cities Kettlebell Club: strength, endurance, 177 00:28:34.230 --> 00:28:50.220 Twin Cities Kettlebell Club: power power output cardio cardio endurance joint, mobility, muscular flexibility. And then, if I'm gonna throw one in that is not physical, even though it says, general physical preparedness, I would say the general mental preparedness of just 178 00:28:50.250 --> 00:28:56.239 Twin Cities Kettlebell Club: handling adversity and being, and being mentally tough and prepared to do physical things that are hard. 179 00:28:56.740 --> 00:29:04.325 Mike S: Yeah, I mean, I I'd say that. That's it. And i i i'm gonna agree with you on that whole mental thing. 180 00:29:04.810 --> 00:29:07.799 Mike S: if you really take a look at a lot of stuff. 181 00:29:08.160 --> 00:29:31.229 Mike S: it is much more mentally difficult than it is physically. You know. Everybody knows that sort of the classic drowning rat story. You know the the drowning rat study that was done where they dropped rats into the water, and they would keep treading water, and then they would drown. But then, when they knew somebody was going to pluck them out, they would tread a little longer. 182 00:29:31.230 --> 00:29:55.849 Mike S: because they knew the end was coming right. It's that that classic knowledge of performance knowledge results that Kpkr thing and then the Navy uses that for special warfare, training, that same sort of philosophy of pushing through. It's like your body's gonna quit far later than your brain will in most cases and and I generally believe that a good Gpp. Will help 183 00:29:55.850 --> 00:30:00.850 Mike S: help with that. I also like it from the angle of 184 00:30:01.370 --> 00:30:06.200 Mike S: you. Pick up something that you did not have any confidence you could pick up. 185 00:30:06.670 --> 00:30:17.230 Mike S: You go out for that next couple of days. Man, you are ready to freaking. Fight. God? So yeah. 186 00:30:17.230 --> 00:30:20.322 Twin Cities Kettlebell Club: One of the spoken like one of the chosen, the chosen trust. 187 00:30:20.580 --> 00:30:40.199 Mike S: Yeah, yeah, exactly. You know, wrestles with God is sort of right baked into it. But but yeah, I I mean that mental toughness thing is really, I mean, I know it gets cliche, you know, where people start talking about grit and bootstraps and all that bullshit. But the reality is just having the confidence like I've done this before 188 00:30:40.900 --> 00:30:42.400 Mike S: I got this. 189 00:30:42.490 --> 00:30:43.970 Mike S: That's powerful. 190 00:30:43.970 --> 00:31:06.579 Twin Cities Kettlebell Club: Yeah, deep, deep water is one of those things that like you, you hear you hear fighters talk about it. And I I mean, like mma fighters and and combat athletes you hear them talking about. I'm gonna take them out to deep water and drown them, because I've been because I've been in the deep water, and they haven't right like it's that that whole, that whole mental preparedness of like I am. I am ready for the adversity in a way that other people are not. You know. It's 191 00:31:06.610 --> 00:31:21.619 Twin Cities Kettlebell Club: one of the things people admired about Steve Prefontaine. His whole thing of you know, the only acceptable pace is a suicide pace. Right? Because in that, in that event I'm the only one who can win. He just felt he was more mentally prepared than anybody else to take it to a level that other people weren't. I think that 192 00:31:21.660 --> 00:31:37.900 Twin Cities Kettlebell Club: there, that that is part of part of Gp. I think that's part of any any training right? Just the for sure, intentional, intentional, and introduction of adversity into our life has a has a huge, huge benefit in a society that is been designed for our maximal comfort. 193 00:31:38.140 --> 00:31:43.807 Mike S: Well, and and if you take a look right? So I mean, it's like, you know, you were a floor trainer not that long ago, right? And so. 194 00:31:44.010 --> 00:31:48.010 Twin Cities Kettlebell Club: I think that might be a bit of a misnomer. Not that long ago, as relative. 195 00:31:48.010 --> 00:31:49.319 Mike S: Well, but you know it's like. 196 00:31:49.320 --> 00:31:50.640 Twin Cities Kettlebell Club: We'll roll with it. We'll roll. 197 00:31:50.640 --> 00:32:18.203 Mike S: We've all worked the floor right. Every gym has some sort of an intake where there's a new member who walks in there, you know. And and most gyms is basically it's just a glorified prelude to a sales pitch. But at the end of the day it's like they they all have some sort of a welcome to the gym. Let's see, let's see what you need. Give you a little guidance. And, by the way, I'm 120 an hour. Thank you very much. But if you chop off that last piece and you take a look at at what you're looking at as a floor trainer. 198 00:32:18.660 --> 00:32:29.070 Mike S: How many times have you had it? That and and there's a difference between sort of how men handle it and how women handle it right. The guys walk in and it's the. 199 00:32:29.070 --> 00:32:31.599 Twin Cities Kettlebell Club: Get some shit for this, no matter what you say. 200 00:32:31.600 --> 00:32:52.280 Mike S: 100%. I'll totally take all of it. But you get the the dude walks in. He's the pudgy 45 year old guy. He's going back into the gym the 1st thing he does. He go back to his high school routine because that was the last thing it's like I was a linebacker in high school, and I used to be able to pull 440 pounds off the floor. 201 00:32:52.280 --> 00:33:10.517 Mike S: and you know what, so that should be no problem. And you go ahead and you load up a bar, and that thing's got 135 on it. The guy thinks he's gonna fucking die, you know, and then, conversely, then you get his wife right and she goes in there, and she's all been doing nothing but lame, his body thrash and 202 00:33:11.100 --> 00:33:19.370 Mike S: And and the 1st thing she's thinking I'm gonna totally catch shit for that 1 10,000 reps. You know. But. 203 00:33:19.370 --> 00:33:21.460 Twin Cities Kettlebell Club: Tone. You used the pink weights. 204 00:33:21.790 --> 00:33:46.100 Mike S: Yeah, exactly. It's like, if it's covered in neoprene, throw that shit out. We're not even having it here right? All right, you know. The only pink weight I'm taking is an 8 kilo bell but you know, and she comes in there and you say, All right. So how do you feel about your deadlift? And she looks over at you, and she's like, I don't even know. And it's like, all right, how big of a Kettlebell, could you pick up off the floor with both hands? But I just told you to like Squat and pick that sucker up. 205 00:33:46.710 --> 00:33:56.659 Mike S: however, and they'll look at you, and they'll say I don't know. 1015 pounds right? You hear it all the time. Right, you know. They give you this some some bullshit, low number, and you look at it's like 206 00:33:58.270 --> 00:33:59.750 Mike S: she's got kids. 207 00:33:59.780 --> 00:34:09.579 Mike S: Her smallest kid weighs more than that right? And so you go in there and you pull a 24 Kilo Kettlebell out. You put it on the floor and you turn it so she can't see the number. 208 00:34:10.360 --> 00:34:22.740 Mike S: So all she sees the freaking brand logo, but on the backside, away from me, you say? All right, let's go ahead. Let's get squared up, she said. Nothing goes right up like how much do you think that weighs? And I don't know. 2025 pounds? I was like, oh, how about 53, and they'll be like, wait what 209 00:34:23.060 --> 00:34:26.590 Mike S: I'm like right? So now let's talk about how strong you actually are. 210 00:34:26.650 --> 00:34:33.599 Mike S: not how strong you thought you were, how strong you actually are, because when you take that barrier away from their brain. 211 00:34:33.949 --> 00:34:40.330 Mike S: Their Gpp just gets that much better that much faster, because at the end of the day 212 00:34:40.489 --> 00:34:50.839 Mike S: most people have no comprehension of what their body is built for, or what it can do until you train them through a Gpp kind of a model. They just don't get it. 213 00:34:51.719 --> 00:35:20.479 Twin Cities Kettlebell Club: Yeah, I I for the although I will, I will give us the equivocation of we are speaking in generalities just from our years of experience that what I I agree with you. What I've typically experienced is that women have been conditioned to think that they're weaker than they are, or they or they've been. They've been avoiding heavy weights for most of their life because they've been told that's gonna make them get bulky as opposed to just like, you know, strong and lean and sexy as hell. But you know that, you know. And then. 214 00:35:20.480 --> 00:35:22.590 Mike S: Strong strong women are hot. 215 00:35:22.590 --> 00:35:32.500 Twin Cities Kettlebell Club: Men are just too proud to admit that the you know that that they can't lift heavy weights anymore, or what they think in their head is is a heavy weight, and you know. 216 00:35:32.500 --> 00:35:34.059 Mike S: Bundy at poke high. 217 00:35:34.060 --> 00:35:40.890 Twin Cities Kettlebell Club: Yeah, back in back in high school, back in my day, I could. Do, you know. And it's like, Yeah, we're we're not back in back in your day. Yeah. 218 00:35:40.890 --> 00:35:47.800 Mike S: Yeah, yeah, exactly. It's like, 27 years ago. Oh, so you mean 4 cars and 3 jobs ago, right? Got it. 219 00:35:47.800 --> 00:35:49.150 Twin Cities Kettlebell Club: Yeah, exactly. 220 00:35:49.466 --> 00:35:53.573 Mike S: No, but let's let's let's let's roll that one back a minute, Buddy. 221 00:35:53.890 --> 00:36:02.570 Twin Cities Kettlebell Club: Right? So we've so we've touched a little bit on why, Gp is important for for the Gen. General population. But but for athletes, and 222 00:36:02.620 --> 00:36:04.170 Twin Cities Kettlebell Club: particularly. 223 00:36:04.200 --> 00:36:08.529 Twin Cities Kettlebell Club: I'm gonna say, cyclical sport athletes like, yeah, no bell sport athletes. 224 00:36:08.650 --> 00:36:13.190 Twin Cities Kettlebell Club: Why is Gpp important for cyclical sport? Athletes. 225 00:36:13.660 --> 00:36:28.140 Mike S: Well, if you really take a look at it from the simplest standpoint, right in Kettlebell sport, there's really 3 lifts. Everything's in in in in in, you know. Sure there's different time formats right? But you're basically looking at cleans, jerks and snatches 226 00:36:28.404 --> 00:36:33.499 Mike S: and it's like, Oh, well, but what about half snatch. It's still a snatch. Alright, you know. It's like double. 227 00:36:33.500 --> 00:36:34.649 Twin Cities Kettlebell Club: That variant. 228 00:36:34.650 --> 00:36:51.490 Mike S: Right. It's the same, you know, like 3 basic patterns that you're gonna be doing so at a rudimentary level, if all you're doing is your sport lifts. You're just pattern overloading, that's all you're doing. You're hitting 3 patterns over and over and over and over and over. 229 00:36:51.530 --> 00:36:56.319 Mike S: and as much as there are some folks out there that would like to tell you that, like. 230 00:36:56.340 --> 00:37:02.375 Mike S: you know, certain specific complexes are all you ever need. Turkish get ups 231 00:37:03.250 --> 00:37:16.370 Mike S: at the end of the day. Diversity of movement is better for hitting more muscles in more diverse ways, and really prevents you from just plateauing quite as badly. 232 00:37:16.370 --> 00:37:25.250 Twin Cities Kettlebell Club: Can I? Can I add a can I add a just a little little bit of variant to that? I'll say intentional 233 00:37:25.250 --> 00:37:50.219 Twin Cities Kettlebell Club: of variation of movement, not random variation of not just like throwing random. Any movement in is is Gpp. No like. It has to be intentional. There has to be some, some for not that. There's no room for randomness like. Don't hear what I'm not saying, because life is a bit random, but if we're trying to intentionally develop. If we're trying to develop the attributes that we laid out right, there has to be some intentionality to your movement choice 234 00:37:50.220 --> 00:37:56.100 Twin Cities Kettlebell Club: even in your Gpp. Even though Gpp. Can be a great place to introduce more variance into your. 235 00:37:56.100 --> 00:37:56.580 Mike S: Sure. 236 00:37:56.580 --> 00:38:03.030 Twin Cities Kettlebell Club: Plan there still has to be intentionality around the exercise selection, and that you're that you're putting in for Gpp. 237 00:38:03.110 --> 00:38:06.420 Mike S: Yeah, just I mean, you know. 238 00:38:06.530 --> 00:38:12.189 Mike S: we used to have fun in the gym and I'm sure everybody's seen them. The the fitness dice. 239 00:38:12.520 --> 00:38:13.360 Twin Cities Kettlebell Club: Oh, yeah. Yeah. 240 00:38:13.360 --> 00:38:13.970 Mike S: Theater does. 241 00:38:13.970 --> 00:38:15.270 Twin Cities Kettlebell Club: The dice of doom. We. 242 00:38:15.270 --> 00:38:16.670 Mike S: The dice of doom. Right. 243 00:38:16.670 --> 00:38:17.219 Twin Cities Kettlebell Club: Doom, or. 244 00:38:17.220 --> 00:38:17.620 Mike S: The deck. 245 00:38:17.620 --> 00:38:18.460 Twin Cities Kettlebell Club: Of doom. 246 00:38:18.724 --> 00:38:30.369 Mike S: Yeah. And so it's like, you pull out the the deck of cards. And and I mean, yeah, it's like all the boot camp tricks, so we've all done it. But that's not the whole workout man. It's like that. That's that's fitness, sorbet. 247 00:38:30.370 --> 00:38:31.840 Twin Cities Kettlebell Club: That's the amush bush. 248 00:38:31.840 --> 00:38:48.365 Mike S: Yeah, yeah, exactly right. It's it's it's, you know, it is that little palate cleanser before you get into your finisher. Right? So we completely do that? my guys actually started calling the the the dice. They call it started calling it happy fun ball. 249 00:38:49.580 --> 00:39:00.269 Mike S: you know, because it's like you go in there, and you just lob that sucker, and it would bounce off the walls because it's nerf. And next thing you know, it's like, whatever it lands on. It's like, what are we doing? Looks like 20 burpees to me, boys. 250 00:39:00.270 --> 00:39:01.339 Twin Cities Kettlebell Club: There we go! 251 00:39:01.340 --> 00:39:14.640 Mike S: You know, but but that that's fun for some, for some deliberate stuff. I mean, it's sort of like Kettlebell flow right? That that's the whole underlying thought of kettleball flow, a little bit of unplanned movement where you just kind of let your body work 252 00:39:15.050 --> 00:39:17.810 Mike S: is lovely. It's not a Gpp. 253 00:39:18.480 --> 00:39:30.469 Twin Cities Kettlebell Club: It can be a component of Gpp. I actually love the idea of of part of your Gpp being some randomness, a degree of randomness, because again, that's that's life, you know. I'll do the the quick like 254 00:39:30.470 --> 00:39:54.899 Twin Cities Kettlebell Club: I I had a I had a moment today they were doing the Simba cam at at the twins game, right where people are. People are holding up their kids. I did it with Kira, who's 10 and weighs 87 pounds, and she had her. She had her sign that said, It's my 10th birthday, and I still lift, you know, full on, lifted her up full like I I did a full on, like, you know, full on thruster, and held her up there and held her, for, you know, a good 10 seconds got on the Jumbotron, holding her overhead 255 00:39:54.900 --> 00:40:08.760 Twin Cities Kettlebell Club: with the sign, because she's but and you know I put her. I put her down, and you know she was laughing and like it's like this is why I do Kettlebells. And my wife was like, Yeah, how long are you gonna be able to do that? I said, I don't know hopefully. 20 more years, you know, like, no matter. 256 00:40:08.760 --> 00:40:12.249 Mike S: Yeah, I don't really know. But I'm gonna be sort of shit tomorrow. 257 00:40:12.440 --> 00:40:26.119 Twin Cities Kettlebell Club: I'm gonna give. I'm gonna give it a go right like I'll I I kind of want to always be at least try, you know. But like that, I love that. You know, that's what Gpp is for is those is those unplanned types of those unplanned types of expression, of strength. 258 00:40:26.520 --> 00:40:33.380 Mike S: For sure. And and you know there's just in sort of how you even build Gpps. 259 00:40:33.460 --> 00:40:37.020 Mike S: You should have a bit of playtime 260 00:40:37.540 --> 00:40:43.520 Mike S: kind of built into it. And I I use playtime, not not in a diminutive way, but in a matter of 261 00:40:43.680 --> 00:40:55.191 Mike S: you should be having fun when you go to the gym. You should be feeling confident enough to just like do some random, silly thing every so often, and just see how it feels. 262 00:40:55.750 --> 00:41:04.899 Mike S: you know it's like I'm sure you've done it like you know you'll you'll be in the gym with some of your athletes, and you you'll do some dumb Kettlebell trick right? That's kind of just 263 00:41:04.900 --> 00:41:29.650 Mike S: just because you just got bored, you know, like you'll stick your foot through the through the bale and just lift your legs straight up in the air, and you know people be like, you know. But at the end of this, like I literally didn't plan to do that. I just saw the Kettlebell, and my brain said, I wonder if I could pick this up with my toes, you know it's like, and and you do that stuff, and and that is a Gpp kind of a function, right? You know. It's kind of you know. You 264 00:41:29.650 --> 00:41:36.539 Mike S: bring the bell up, you flip. You go into a waiters and you pop it, and you do a you know, 3, 60, you do a 360 on it. 265 00:41:36.540 --> 00:41:57.390 Mike S: and people are like, like, yeah. But I can do this because I'm strong enough to handle it. And I play with Gbp, and it gives me the ability to to do it. I mean, everybody talks about Kettlebell. Juggling is some sort of magical discipline. It's not. It's just. It's playing with with heavy things to see what your body can handle. 266 00:41:57.740 --> 00:42:09.810 Twin Cities Kettlebell Club: Yeah, I'm I'm actually, I'm happy. You brought up Kettlebell juggling for 2 reasons. A. I think it's super cool. It's it's 1 of my. It's it is one of my favorite like ways to introduce play, unplanned play kind of into. 267 00:42:09.810 --> 00:42:10.490 Mike S: Absolutely. 268 00:42:10.490 --> 00:42:17.289 Twin Cities Kettlebell Club: Into your routine and and also I just I just asked Bill and Steph Jorson, who are here. 269 00:42:17.290 --> 00:42:18.040 Mike S: And the twins. 270 00:42:18.040 --> 00:42:43.009 Twin Cities Kettlebell Club: Cities. And and if they would do a Kettlebell juggling demo at the Wksf North American Championship. It sounds like they're they're they're checking. They've got a they've got a national competition coming up like not too far in advance or too far subsequent to that. So we gotta make sure that it fits in their training plan, but they're like that might be a good way to like do a dry run of the routine. So I'm waiting to hear whether back back whether Steph can do a demo while we're tabulating the results. 271 00:42:43.010 --> 00:42:53.359 Twin Cities Kettlebell Club: I was like, oh, well, while the doctor Sarah's are doing spreadsheet magic at the back of the room. Maybe the rest of us can watch stuff do her thing with Kettlebell juggling. 272 00:42:53.664 --> 00:43:05.235 Mike S: Well, it's funny cause, like Bill, who's always been kind of a classic, hard style. Guy. You know, maces and hard style have kind of been his thing like Bill suddenly discovered sport, you know, and 273 00:43:05.620 --> 00:43:06.880 Mike S: and he's actually. 274 00:43:06.880 --> 00:43:09.350 Twin Cities Kettlebell Club: Because he's got general physical preparedness. 275 00:43:09.350 --> 00:43:19.509 Mike S: Right. Exactly. I was. Gonna say, it's like that general strength that he's got has translated to his athleticism. And then, you know, Steph, Steph's a freaking beast, man. 276 00:43:19.510 --> 00:43:32.609 Twin Cities Kettlebell Club: Yeah, she's it's so funny to me when she posts the stuff like she posts her juggling routines and stuff, and and of course the the trolls come out online, you get guys are like, what is the point of this? Or, Oh, grandma's gonna break her back or break, you know. Yeah, I'm like. 277 00:43:32.610 --> 00:43:34.299 Mike S: Grandma's gonna break your back when she. 278 00:43:34.300 --> 00:43:35.150 Twin Cities Kettlebell Club: Yeah, exactly. 279 00:43:35.150 --> 00:43:37.589 Mike S: Snatches you off the ground. Yeah, go see? 280 00:43:37.590 --> 00:43:44.149 Twin Cities Kettlebell Club: That to her face and see what happens. This is fuck about and find out. Friday. Well, we'll see what happens right like. 281 00:43:44.150 --> 00:43:45.360 Mike S: So on the bright side. 282 00:43:45.360 --> 00:43:45.850 Twin Cities Kettlebell Club: She's like. 283 00:43:45.850 --> 00:43:46.680 Mike S: Really nice. 284 00:43:46.680 --> 00:43:48.890 Twin Cities Kettlebell Club: Type person. She would never do that, but it really. 285 00:43:48.890 --> 00:43:49.840 Mike S: Nice. 286 00:43:49.840 --> 00:43:51.369 Twin Cities Kettlebell Club: It's just it always. 287 00:43:51.370 --> 00:43:54.180 Mike S: Actually she could probably dead snatch you overhead. 288 00:43:54.180 --> 00:43:58.560 Twin Cities Kettlebell Club: You'd like you have. You have no idea you have no idea who you're messing with, but. 289 00:43:58.560 --> 00:44:02.280 Mike S: She's so nice, but she's 1 of the strongest humans I've ever seen. 290 00:44:02.280 --> 00:44:22.440 Twin Cities Kettlebell Club: Yeah, it's it's it's awesome. It's so it's so cool. Alright, so Gpp is important for a couple of reasons. It prevents prevents pattern overload right from from cyclical sports, so it can be a way to counterbalance. It can be a way way to counterbalance some of the train. The repetitive movement training that you're doing. It can be a way to develop. You can also use it as a as a way to develop 291 00:44:22.770 --> 00:44:39.860 Twin Cities Kettlebell Club: more of your sport specific capacity. If you, if you need that, it's also also a way to introduce some randomness and fun into what can otherwise be a same shirt, different, you know, same shit different shirt type of sport, because it is only 3 movements, right? So it can be a way to 292 00:44:40.500 --> 00:44:48.839 Twin Cities Kettlebell Club: reduce some of your boredom, and and add some variety to your training if it's done so in a in a, in a fun and intentional way. 293 00:44:48.840 --> 00:44:55.859 Mike S: Well, and let's also remember along the fun and intentional. Right? You've you've got safety 294 00:44:56.687 --> 00:45:03.979 Mike S: so I I'm I'm real big on moving smartly and safely, so. 295 00:45:03.980 --> 00:45:07.040 Twin Cities Kettlebell Club: Tomorrow. Rule number one of the Twin Cities, Kettlebell Club. 296 00:45:07.320 --> 00:45:08.220 Mike S: Yeah. 297 00:45:08.220 --> 00:45:09.590 Twin Cities Kettlebell Club: To train tomorrow. 298 00:45:09.810 --> 00:45:14.350 Mike S: Yeah, as as I tell people like, we die on the platform. We live in training. 299 00:45:15.330 --> 00:45:20.269 Mike S: You know, it's like there is. There is no reason whatsoever to get yourself hurt 300 00:45:20.700 --> 00:45:28.259 Mike S: just for the sake of I saw this thing online. Let's do it. 301 00:45:28.260 --> 00:45:35.705 Twin Cities Kettlebell Club: The online Kettlebell challenge this week or this month was something that's way beyond my capability. But I wanted to do. 302 00:45:37.224 --> 00:45:42.389 Mike S: I think, what is it this month is, isn't it? Basically just like a a 1 and a half minute triathlon, or something. 303 00:45:42.390 --> 00:46:06.379 Twin Cities Kettlebell Club: Was that is that? Oh, yeah, it's a new month I was last month. It was just a 5. I think it was just a 5 min long cycle was was last month. It's not the the online. Kettlebell challenge doesn't make ridiculous yet, like you choose your own weights. They just tell you what the challenge is, and you choose what what weight you're gonna compete. It's just I see so many people are like. Well, it was. It was this. This was the challenge this month, and so I decided to do it with a 28. And it's like was the last time you picked up a 28, I don't know. Like a year and a half ago. 304 00:46:06.800 --> 00:46:15.844 Mike S: What was the last time you picked up a 28 when I put it on the rack after I bought them. They haven't come off since they're a little rusty, but it'll work. 305 00:46:16.310 --> 00:46:27.919 Twin Cities Kettlebell Club: So what are what are some of the the most common approaches that you see from from from a Gpp perspective? I know one that I I can definitely call out is what I'll I'll just generally call the like 306 00:46:28.393 --> 00:46:39.739 Twin Cities Kettlebell Club: more of the same more. Do do more of what you already did as a Gp. Under the auspices of calling it Gpp like 307 00:46:39.880 --> 00:46:47.769 Twin Cities Kettlebell Club: you just did jerk. Now I'm gonna have you do a hundred squats and 50 jumps, 50 jumpy squats, and 308 00:46:47.800 --> 00:46:48.900 Twin Cities Kettlebell Club: 51. 309 00:46:48.900 --> 00:46:50.539 Mike S: And then 80 bumps. 310 00:46:51.011 --> 00:46:57.520 Twin Cities Kettlebell Club: Right like that. I I have seen that that is, that is, the what I would call the overload method of Gp. 311 00:46:57.520 --> 00:46:59.559 Mike S: The the St. Petersburg model. 312 00:46:59.560 --> 00:47:11.769 Twin Cities Kettlebell Club: Yes, I I wasn't. Gonna I wasn't. Gonna I wasn't gonna specifically call out you know, any particular municipalities. But yes, that that would be. The Saint Petersburg School of Gpp. Is more of the same like. 313 00:47:12.740 --> 00:47:19.320 Twin Cities Kettlebell Club: Yeah, what are what are some of the other common approaches that that you're familiar with. 314 00:47:19.320 --> 00:47:31.261 Mike S: So there's a couple of them that are in there. And and I know that, like the way that we do it specifically within within my club is, we counter program right? And so when we're talking about counter programming. 315 00:47:31.580 --> 00:47:44.290 Mike S: you know that there are certain movement patterns and certain muscle groups that get pounded pretty good when you're doing regular Kettlebell sport training. And so 316 00:47:44.910 --> 00:47:52.437 Mike S: whenever you've got one set of muscles that you're hitting every you know, every single week or or multiple times a week. 317 00:47:53.220 --> 00:47:58.749 Mike S: There's almost a guarantee that there's ones on the opposite side. You're not hitting. 318 00:47:59.130 --> 00:48:16.509 Twin Cities Kettlebell Club: So give. Give us a give us a specific example from Kettlebell sport. Let's just say, Kettlebell, jerk, you're a Biathlon ax athlete, and you know, you're gonna do a lot of jerks and snatches like what are what are some of the what are some of the counter programming that you would recommend in Gpp. For for. 319 00:48:16.510 --> 00:48:29.670 Mike S: Sure. Right? So let's say, if you're all right. So let's take a look at jerk right? So you're definitely quad heavy and traps heavy, anyway, you do it. Quads, rhomboids, traps just getting pounded right tricep to an extent. 320 00:48:29.670 --> 00:48:33.950 Twin Cities Kettlebell Club: Yeah, triceps and triceps and pecs a little bit as your stabilizers overhead. 321 00:48:33.950 --> 00:48:49.185 Mike S: Yeah, a little bit of peck minor. Not so much peg, Major. So when we take a look at what's not getting hit right? So, while everybody says, well, in the rack, you know your glutes are engaged. It was like, sure, but it's a synergist at best. 322 00:48:49.490 --> 00:48:50.519 Twin Cities Kettlebell Club: Not the same. 323 00:48:50.520 --> 00:48:59.520 Mike S: Right? It's a stabilizer Synergist at best. Right? So, okay, fine. So you're getting squats. What about lats? Okay? Well. 324 00:48:59.610 --> 00:49:05.490 Mike S: I don't know any Kettlebell movements that are really particularly good for latch. Right. 325 00:49:05.490 --> 00:49:06.050 Twin Cities Kettlebell Club: You know. 326 00:49:06.050 --> 00:49:06.400 Mike S: For. 327 00:49:06.400 --> 00:49:09.400 Twin Cities Kettlebell Club: Whole component in in Kettlebell sport. 328 00:49:09.400 --> 00:49:26.510 Mike S: None. And and while I can use the appliance right, if I go to an outward grip in a row, there's actually some really nice studies out there to show that actually, per gets Emg studies higher lat activation than a lat pole. 329 00:49:26.670 --> 00:49:27.460 Twin Cities Kettlebell Club: Oh, wow! 330 00:49:27.460 --> 00:49:28.729 Mike S: Yeah, I mean. 331 00:49:28.730 --> 00:49:31.680 Twin Cities Kettlebell Club: You. Just you just dropped knowledge on me. I didn't know that. 332 00:49:31.680 --> 00:49:34.969 Mike S: Yeah, I didn't know it either, but you know I was looking. 333 00:49:34.970 --> 00:49:36.370 Twin Cities Kettlebell Club: This is why we science. 334 00:49:36.610 --> 00:49:49.810 Mike S: Yeah, I I science hard. It's so much sciencing. Just don't ask me to math. That's gonna get hideous. But you know, when you start taking a look at things. You know that that 335 00:49:50.250 --> 00:50:03.590 Mike S: that that gorilla posed supinated grip is going to get you that really nice lat engagement in a row. If you've got your torso about here, not here 336 00:50:03.900 --> 00:50:04.580 Mike S: right. 337 00:50:04.580 --> 00:50:15.160 Twin Cities Kettlebell Club: For those of us, for those of you listening to the audio. 1st angle was what like at 110 degrees at the hip, and the the second was at 90 degrees right? So we're not going fully flat parallel to the floor. 338 00:50:15.160 --> 00:50:15.710 Mike S: Correct. 339 00:50:15.710 --> 00:50:26.079 Twin Cities Kettlebell Club: That's not gonna get you lat activation, but posture up open at the hip, you know. Kind of your classic back swing position in in like double bell, long cycle. Right? That that. 340 00:50:26.080 --> 00:50:27.409 Mike S: Pretty much. Yeah. 341 00:50:27.610 --> 00:50:28.290 Twin Cities Kettlebell Club: Degree, angle. 342 00:50:28.290 --> 00:50:35.050 Mike S: Yeah, 1, 2130 opened hip and and you've got the biggest thing with that is, your thumbs are pointed out. 343 00:50:36.200 --> 00:50:36.550 Twin Cities Kettlebell Club: And that. 344 00:50:36.550 --> 00:50:37.960 Mike S: Let's get that started. 345 00:50:37.960 --> 00:50:44.599 Twin Cities Kettlebell Club: Important, because that's what gets. That's what gets the Lats activated in that position for scapular retraction and depression. 346 00:50:44.600 --> 00:50:53.689 Mike S: Absolutely. And so if you start getting that depression or retraction, and I'm not even get into tipping, or or any sort of 347 00:50:53.770 --> 00:51:16.620 Mike S: fanciness with it. You basically just you squeeze your butt to stabilize your lower back and you go ahead and start getting a pull. You can actually get a phenomenal lat activation on that that you're not going to get in Kettlebell sport training itself. It's just it's not a movement pattern that you would see in your normal sport. Specific movement. The best you're hoping to get on that is, during the clean, where it's sort of a pseudo row 348 00:51:17.066 --> 00:51:25.539 Mike S: on the upswing of a clean and so that gets neglected. So your Gpp. Should fill that hole. 349 00:51:25.540 --> 00:51:43.330 Twin Cities Kettlebell Club: What about negative? What about negatives on a grind? We'll say on a strict press. Grind right? If you're if you're going with a heavy weight I cause this is something I've heard from hard style practitioners is you can get a lot of lat activation just by working the negative component on a heavy bell off of a strict press by controlling the controlling the. 350 00:51:43.330 --> 00:51:44.149 Mike S: For sure. 351 00:51:44.340 --> 00:51:50.564 Mike S: Yeah, that that's that's absolutely legit. Eccentric controls are phenomenal. 352 00:51:51.210 --> 00:52:05.639 Mike S: I'd have to pull the numbers I. I haven't looked at them in a bit. A deliberate concentric movement is usually still going to beat a sort of tangential eccentric movement. 353 00:52:05.640 --> 00:52:33.210 Twin Cities Kettlebell Club: Negative, a negative eccentric right? So that's the so so for those non kinesiology nerds listening, the the concentric is the is the press or the explosive component right? You think about a bench press. It's the moving, the weight off of the chest. The eccentric is the weight coming back to the chest. So if we're controlling the the negative portion of the movement where the weight is coming back to the starting position as opposed to the positive component of the move. That's the concentric component. So. 354 00:52:33.210 --> 00:52:47.500 Mike S: Yeah, we're we're not gonna get into the changing of joint angle from anatomical position. Yeah, alright. So we're good. But yeah, you. You need to be able to work both both concentric and eccentric 355 00:52:47.650 --> 00:52:56.849 Mike S: in most of your main joint combinations. If you really want to have a decent Gpp. But what you're also looking at is things like 356 00:52:56.960 --> 00:53:13.230 Mike S: when you're let again. Let's go back to that clean right, that sport clean right where you've got that high extension in the back swing right where your butt goes up in the air, and you drop the knee, and you kind of come through that power position almost like you do in an Olympic pole. 357 00:53:13.558 --> 00:53:27.701 Mike S: You're basically it. It's effectively the same as extended gunslinger swing, you know. So when you're you're coming out of that. You go bang! You know those finger guns come out, you know it's in and and and you get the biceps. 358 00:53:28.748 --> 00:53:36.639 Mike S: That's awesome. But what you're not really getting is that's really sort of almost a short length row 359 00:53:37.490 --> 00:53:45.340 Mike S: as much as anything else. Right? If you really think about a lot of those sport movements on the hamstring is really plyometric. 360 00:53:45.950 --> 00:53:57.499 Mike S: So that drop is effectively just to get your butt up in the air and extend that hamstring, and then you go into that dip. You break the need to unwind that hamstring, to snap the rubber band if you will. 361 00:53:57.750 --> 00:53:58.800 Mike S: and 362 00:53:59.040 --> 00:54:03.760 Mike S: that's still not getting everything right. So calves 363 00:54:04.720 --> 00:54:09.829 Mike S: calves get Jack shit in in Kettlebell sport other than. 364 00:54:09.830 --> 00:54:12.110 Twin Cities Kettlebell Club: Oh, I disagree, sir! 365 00:54:12.110 --> 00:54:17.050 Mike S: Oh, no, man, that's totally secondary. There's nothing intentional about your calves, and. 366 00:54:17.050 --> 00:54:23.109 Twin Cities Kettlebell Club: Oh, not if you're doing good triple extension in the in the, in the launch phase. If you are getting good. 367 00:54:23.110 --> 00:54:24.400 Mike S: What lift. 368 00:54:25.090 --> 00:54:36.320 Twin Cities Kettlebell Club: In in long cycle or jerk, I mean the jerk phase of I of of long cycle or jerk in isolation, right like you're if you're getting good explosive extension at the ankle joint. 369 00:54:36.320 --> 00:54:37.929 Mike S: 3 freaking inches. 370 00:54:38.090 --> 00:54:50.150 Twin Cities Kettlebell Club: Yeah, but for volume and volume and and plyometric plyometric loading and unloading, as well as as well as just getting into the good good position on it as well. I. 371 00:54:50.150 --> 00:54:50.840 Mike S: I'm gonna go at. 372 00:54:50.840 --> 00:54:52.849 Twin Cities Kettlebell Club: I'm gonna disagree with you on that one. 373 00:54:52.850 --> 00:54:58.859 Mike S: Oh, you can, but I'm gonna go ahead and also can. He's nerd out on you a little bit. Drop here right? 374 00:54:58.860 --> 00:55:23.770 Mike S: So what you're looking at on that triple extension, or even in this case, because a again, typically on a jerk, you're looking at about you know, 5 or 6 inches of drop. Typically for most people, right? You have about 10% of your your height in inches is about where most people are going for a jerk drop right? So if you've got somebody who's, you know, 60 inches, you're talking maybe 375 00:55:23.770 --> 00:55:27.640 Mike S: a 6 inch drop at best, right for that dip. 376 00:55:27.960 --> 00:55:45.589 Mike S: It's all standing right. So if you're looking at standing 1st off you've got. If you go to full extension, you're talking probably what? 100 2,130 degrees ankle dorsiflexion. When you get into that good, squat that's a hell of a lot more than 6 inches. 377 00:55:46.380 --> 00:55:52.170 Mike S: Hell of a lot more movement going through that gas rock than you're gonna get in a jerk second. 378 00:55:52.170 --> 00:55:58.639 Twin Cities Kettlebell Club: Well, I'm I'm not saying I'm not saying there shouldn't be Gpp. For your calves. I'm just saying I disagree with you that you're saying that the calves. 379 00:55:58.640 --> 00:55:59.820 Mike S: So you're not. 380 00:55:59.820 --> 00:56:00.800 Twin Cities Kettlebell Club: Much load. 381 00:56:00.800 --> 00:56:13.120 Mike S: It's not quality, it's not what it needs to be. Here's the other thing, right? It's all gastro, because it's standing right. Where's the Soleus. Get in there. Soleus is best benefited when you're in a seated position. That's why things. 382 00:56:13.120 --> 00:56:20.789 Twin Cities Kettlebell Club: It is. It is definitely gas truck heavy. You're 100% right about that. I will you? I will get give you will. I will get no argument. There. 383 00:56:20.790 --> 00:56:31.319 Mike S: Right. So again in your Gpp, if you're looking to round out that lower leg right? That would be a good place where you'd want to put in a seated calf raise 384 00:56:31.690 --> 00:56:55.050 Mike S: or some sort of a seated step up where you're bringing that dorsi flexion further back in your squat in your squat depth position. You can do this with thrusters especially if you've got your toe on something. So you can actually do a toe elevated thruster you can use. You can do slant boards, works fantastic. 385 00:56:55.270 --> 00:56:57.530 Twin Cities Kettlebell Club: I have boards in my garage right now. 386 00:56:57.720 --> 00:56:58.789 Mike S: Yeah, I mean, but. 387 00:56:58.790 --> 00:57:02.720 Twin Cities Kettlebell Club: They're collecting. They're collecting chalk and dust more than they should be. But. 388 00:57:02.720 --> 00:57:05.219 Mike S: Kettlebell, gym, man. Everything collects chalk. 389 00:57:05.551 --> 00:57:09.290 Twin Cities Kettlebell Club: Yeah, well, it's more more so from lack of use than just. 390 00:57:09.290 --> 00:57:14.969 Mike S: It's more like forestry firefighting right when you go out, and, like, you know, hawk out the Black Booger after you go ahead. You know 391 00:57:15.800 --> 00:57:22.172 Mike S: it's like Kettlebell. Guys are the equivalent. Right? You know, it's like, you know, you snot rocket and freaking Viking chalk comes out 392 00:57:22.450 --> 00:57:23.085 Twin Cities Kettlebell Club: Holidays. 393 00:57:23.720 --> 00:57:27.729 Mike S: Bajala dust is blowing out of my left nostril. Hi, Ross! 394 00:57:27.730 --> 00:57:31.479 Twin Cities Kettlebell Club: I swear I swear, Oscifer, it's just Valhalla dust. 395 00:57:31.913 --> 00:57:41.026 Mike S: I have this guy. I know he's made a lot of chalk. It's American, though, so it's good. But yeah, 396 00:57:41.520 --> 00:57:49.549 Mike S: now you're you're gonna definitely need to fill in those holes right peck. Major Peck, Major doesn't get Jack 397 00:57:49.950 --> 00:58:03.129 Mike S: at a Kettlebell sport. I mean, it's like, I know it was like. But look, I have a chest. It's like I have never seen a Kettlebell sport lifter. Who's got that freaking, lovely Peck Ledge it just you're not getting that other than through a Gpp. 398 00:58:03.130 --> 00:58:16.739 Twin Cities Kettlebell Club: Yeah, mine is still there from many years of of bench pressing right? Like I did so much of that in my college football prepar high school and college football career that it's a much easier to maintain than it is to to build it. But yeah. 399 00:58:16.740 --> 00:58:45.375 Mike S: Yeah, I I mean, I I will typically incorporate some sort of a dumbbell fly into a Gpp for a lot of my clients, you know some sort of a a pec centric movement. Even if you don't have a lot of equipment. An offset push up works fantastic in a pinch. You know I like the offset. Push up, you know where you've got one hand up on top of the Kettlebell, or a med ball or something just to extend that range out for you. 400 00:58:46.052 --> 00:58:51.120 Mike S: But yeah, Pecks get no love with with Kettlebell sport in the same way. 401 00:58:51.120 --> 00:58:58.110 Twin Cities Kettlebell Club: So now, what about? So we're talking about common approaches to Gpp, and so we've talked about the Saint Petersburg school, right? You know you load more. 402 00:58:58.110 --> 00:59:01.020 Mike S: Do more of what you were doing just until everything explodes. 403 00:59:01.020 --> 00:59:21.759 Twin Cities Kettlebell Club: Do more of what you were doing, but they they only do that on training days. They don't do that on the off days, the off days that are more around other around, around other movements. And you know, and to be fair, and to be fair, to like Dennis and the Saint Petersburg athletes. They're doing 2 and a half hour sessions where they're doing all sorts of stuff. They're doing mobility and running. And you know, all like they're doing super long. 404 00:59:21.760 --> 00:59:25.389 Mike S: And that's an hour and a half longer than most athletes will spend in the gym. 405 00:59:25.390 --> 00:59:46.409 Twin Cities Kettlebell Club: Yeah, yeah, they're they're doing fewer. They're doing fewer, fewer sessions of longer duration and hitting all sorts of stuff. All you know, the the entire over the entire session. But so we've got that approach which you know, you and I both don't. Don't use that approach very much, just because it's it's not realistic, for the type of athletes that we work with for the most part is is what I'll say. And then. 406 00:59:46.410 --> 00:59:49.360 Mike S: I get you for an hour, 3 times a week. 407 00:59:49.360 --> 00:59:55.870 Twin Cities Kettlebell Club: Yeah, yeah, I, yeah, exactly like, if I can get a 6 h weekly training budget. I'm like, Oh, my God, that's amazing. 408 00:59:55.870 --> 01:00:03.550 Mike S: Twice what the average trainer gets. Yeah. So those trainers are going to get, you know, 3, maybe 4 times a week for an hour. 409 01:00:03.550 --> 01:00:20.070 Twin Cities Kettlebell Club: So we're so we're thinking about it. Similarly, we're like, okay, we need to counter program and get the best bang for our buck on on the on the things that we're not getting from Kettlebell sport. We need to make sure we fill those gaps to reduce injury, risk, and also improve performance by developing well rounded athletes. 410 01:00:20.630 --> 01:00:22.080 Twin Cities Kettlebell Club: what do you think about 411 01:00:22.630 --> 01:00:37.740 Twin Cities Kettlebell Club: crossfit as a Gpp modality for Kettlebell sport athletes? Cause I I know a lot of athletes that do crossfit as their primary Gpp. And they do that separate from their from their Kettlebell sport training. And it's and it's 412 01:00:38.480 --> 01:00:40.959 Twin Cities Kettlebell Club: generally been very popular. 413 01:00:41.640 --> 01:01:02.990 Mike S: So I I you know I've gone back and forth over the years on my views of crossfit right? And and you know again, at the risk of blowing up your your troll count, and having, you know, all the the Glassmanites show start showing up and throwing throwing monkey feces at me. You know. 414 01:01:03.290 --> 01:01:07.340 Mike S: I've come to kind of appreciate and understand what it provides for people. 415 01:01:08.130 --> 01:01:15.559 Mike S: I don't necessarily see crossfit and Kettlebell sport being as good of a pairing 416 01:01:15.800 --> 01:01:17.479 Mike S: as some people would think. 417 01:01:18.022 --> 01:01:29.020 Mike S: And not well, it's not to disparage either one, you know. It's like again, I I actually like both. I think that they're just phenomenally different. 418 01:01:29.623 --> 01:01:45.999 Mike S: The philosophy of crossfit is, I can do anything anywhere with any appliance, on no notice, adapt, overcome and conquer. I love that right, I I mean. And again, you know, it's like I work out of a crossfit. So it's like I I'm 419 01:01:46.270 --> 01:01:47.270 Mike S: you know. 420 01:01:47.870 --> 01:01:51.800 Twin Cities Kettlebell Club: Coming at it from a perspective of hating. It's just you're you're saying as a as a. 421 01:01:51.800 --> 01:01:52.130 Mike S: Goals. 422 01:01:52.130 --> 01:01:54.570 Twin Cities Kettlebell Club: Board expert that it's might not be the best choice. 423 01:01:54.600 --> 01:02:02.669 Mike S: Yeah, I mean, I think philosophically, I think they're just different, right? And so the way that crossfit 424 01:02:02.760 --> 01:02:06.030 Mike S: programs is 425 01:02:06.070 --> 01:02:17.219 Mike S: somewhere between undulating and semi linear, but it's designed for you to be there 5 or 6 days a week. 426 01:02:18.074 --> 01:02:26.980 Mike S: Because the wads, if if you march, mount, every accuses crossfit of being random and is 100%. Not, that is. 427 01:02:26.980 --> 01:02:50.589 Twin Cities Kettlebell Club: Not anymore. It was it that was a valid. I will say that was a valid challenge. I'm gonna say, 10 years ago, yeah, when there was a shit ton of crossfit boxes everywhere. Everybody was trying to ride the wave, and they jumped in and opened a crossfit box. And so you had people with no knowledge of programming that were just opening a crossfit box. And you would get random programming at a lot of those places. But I think a lot of those places have closed. 428 01:02:50.820 --> 01:02:55.440 Mike S: Well, also, most people are taking their their wants from Hq. 429 01:02:55.900 --> 01:03:07.809 Mike S: And so they are fairly centrally programmed at this point. So if you actually sit down, and you take a look, and if if you don't, it's like you look at it day over day, it looks very random. If you lay the month out. 430 01:03:08.380 --> 01:03:11.395 Mike S: and you're like. 431 01:03:12.400 --> 01:03:19.829 Twin Cities Kettlebell Club: Random for the people that don't show up as consistently as they're supposed to, because they miss the they miss the days that are hitting that are hitting the. 432 01:03:19.830 --> 01:03:20.690 Mike S: Right, so we'll take. 433 01:03:20.690 --> 01:03:21.449 Twin Cities Kettlebell Club: Position. I must. 434 01:03:21.450 --> 01:03:22.599 Mike S: I mean. 435 01:03:22.600 --> 01:03:30.060 Twin Cities Kettlebell Club: Getting, or or the different the different attributes that they're supposed to be getting. If they come, you know, on a regular cadence. 436 01:03:30.060 --> 01:03:44.349 Mike S: It it is, and it but it's designed as like a 5 or 6 day a week kind of a thing, which means that if you are going to crossfit every other day and going to Kettlebell sport every other day 437 01:03:44.370 --> 01:03:56.649 Mike S: it you've effectively turned it into random and so it's difficult to kind of balance those 2 out and. 438 01:03:56.650 --> 01:04:02.280 Twin Cities Kettlebell Club: I agree with that. I I have. I have several athletes that use crossfit as their as their Gpp. 439 01:04:02.657 --> 01:04:15.159 Twin Cities Kettlebell Club: Which is fine. I'm I'm like, if that's how you want to do it. It's fine. It's just I. I have found it to be challenging because of that exact thing, like, if we're doing 3 Kettlebell sports sessions a week, and they're doing 3 440 01:04:15.390 --> 01:04:17.910 Twin Cities Kettlebell Club: crossfit sessions as their other Gpp. 441 01:04:17.910 --> 01:04:19.240 Mike S: Amazing is going to conflict. 442 01:04:19.240 --> 01:04:49.139 Twin Cities Kettlebell Club: The phasing conflicts, or just like what what they're doing on the days that they can do. Crossfit doesn't line up with the the counter programming that that I would prescribe, knowing what they're doing for their Kettlebell sports sessions. You know, it just becomes a very challenging logistical nightmare to coordinate all of the all of the loading on that now. But I with that said, I, will say if I have total control, and I can be like, hey? I'm going to give you 3 Kettlebell sports sessions and 3 crossfit style Gpp sessions. But I'm the one prescribing them. 443 01:04:49.240 --> 01:04:55.630 Twin Cities Kettlebell Club: I can do that all day like, I think that that's that's fine, because then it then then it's just a modality for for. 444 01:04:55.630 --> 01:05:17.689 Mike S: Sure cause it's the same programmer kind of marching them out across the month. And and that's kind of what we do within tough Temple Kettle Club and and again, we're co-located with tough Temple crossfit right? As well as tough Temple Barbell Club as well as tough Temple high rocks. I I mean. So it's like we have all of these modalities. 445 01:05:17.690 --> 01:05:31.199 Mike S: and we sort of look at the gym as a a collection of boutiques within a boutique because you do have very different sort of ways of going about it within each of the treatment. 446 01:05:31.200 --> 01:05:34.890 Twin Cities Kettlebell Club: Just cut diamond. You just have all the facets that make it sparkly. 447 01:05:35.520 --> 01:05:49.998 Mike S: I'm sparkly I'm beyond sparkling man. I'm just outright sexy at this point but but no like within tough Temple Kettle club. We have 3 classes that that are offered right to accomplish 448 01:05:50.630 --> 01:06:15.520 Mike S: that sort of hybridization that you need to deal with. And so our Kettlebell sport program is typically built on undulating periodicity week over week. So you'll have the same workout for the entire week. It'll be offered 3 times a week. But it's undulating right? So week one might be heavy doubles. Week 2 might be speedy singles and so it's gonna bang around 449 01:06:15.520 --> 01:06:32.809 Mike S: a little bit. But then we have 2 other programs. That sort of are intentional to complement, that from a Gpp standpoint we have one that's called Kettlebell Combine, which is straight interval programming. So you're looking at 2 min on 30 seconds. Rest 1 min on 1 min. Rest. 450 01:06:32.810 --> 01:06:34.040 Mike S: 3 rounds. 451 01:06:34.040 --> 01:06:58.580 Mike S: 3 of those sets. So you basically got 9 min salvos, 3 of them, and a 5 min amrap warm up works out about 52 54 min of programming. But it's just a beat down. I mean, it's it's it's it's straight, raw endurance. The movements are deliberately simplified. So you know, it's like it's a goblet squat for 2 min. It's like, well, how how heavy! 452 01:06:58.580 --> 01:07:04.520 Mike S: How heavy do you feel? I want you to run an Rp. Of about 9, and I'll get into Rp in a second 453 01:07:05.630 --> 01:07:23.600 Mike S: but that runs. There's not a specific because it's always endurance. It's not phased. It doesn't need to be and then our our monthly program that we have for our Gdp is called fit and flow and that's straight linear. 454 01:07:24.140 --> 01:07:28.509 Mike S: That's just straight linear programming. And you get a new one at the beginning of every month. 455 01:07:28.870 --> 01:07:35.659 Mike S: and we work on it in the month, and we try and shoot for a 5 to 8% week over week, increase in volume or strength. 456 01:07:36.238 --> 01:07:53.140 Mike S: And some months it's gonna be a little bit, you know. More, you know. Heavy shit is the way you get your number up other months, you know, other months. It's gonna be set based on time. And we want you to get more reps next week than you got last week. 457 01:07:53.709 --> 01:08:20.400 Mike S: And so we want to see your rep counts going up, because at the end of the day the net effect is total. Kilo volume went up. But that's straight, raw, linear periodicity on that. You know, our linear phasing on that. And so the combination of those 3 really tends to make a very well rounded athlete when they're coming to them on a regular basis. But if I'm competing in a practical sense for time in this person's schedule. 458 01:08:20.649 --> 01:08:24.090 Mike S: and I'm asking them to take 5 sessions a week 459 01:08:24.800 --> 01:08:26.960 Mike S: with the Kettlebell program. 460 01:08:27.740 --> 01:08:45.849 Mike S: They can't really be doing crossfit at the same time, because Crossfit is also saying, I want you to do 5 sessions a week, and high rocks is also asking them to do 3 to 5 sessions a week, and our our Barbell program is also asking to do 3 to 5 sessions a week. At the end of the day you have to kind of pick a track. 461 01:08:46.130 --> 01:08:53.320 Mike S: and each one is its own Gpp. They're not necessarily interchangeable. Gpps. 462 01:08:53.840 --> 01:08:55.219 Twin Cities Kettlebell Club: Yeah, I I would say, you. 463 01:08:55.229 --> 01:08:55.689 Mike S: Have to pick. 464 01:08:55.689 --> 01:09:04.506 Twin Cities Kettlebell Club: You have to pick a higher, the highest priority. You can probably have 2 parallel tracks that you run as a you know, if we're if we're talking about. 465 01:09:05.769 --> 01:09:10.719 Twin Cities Kettlebell Club: you know, being able to go after bull, you know 2 2 approaches at the same time. But 466 01:09:11.269 --> 01:09:15.319 Twin Cities Kettlebell Club: you you still can only have one priority, right? Right? 467 01:09:15.319 --> 01:09:27.489 Mike S: You have a primary and a complementary. But you're you're really. There's only so much you can do before you start running into over training issues, start running a high injury risk because they're just 468 01:09:27.629 --> 01:09:30.609 Mike S: doing too much or doing it too fast or doing. 469 01:09:30.609 --> 01:09:36.439 Twin Cities Kettlebell Club: Conjugate load is just really high. If you're if you're doing high level crossfit and high level Kettlebell sport at the same time. 470 01:09:36.439 --> 01:09:37.179 Mike S: Too much. 471 01:09:37.180 --> 01:10:05.960 Twin Cities Kettlebell Club: It's just. It's really hard to recover. It's really hard to line those things up in a good in a good way. But if you're if you're like crossfits, my thing, and I just do Kettlebell sport, for you know, for for funsies, or for a complimentary training, cool or vice versa, or you can phase it where it's like. Right now I'm I want to get ready for a Kettlebell sport competition. I need 3 months to get ready, and that is one thing I will say, like you know, Sarah, for narrow is a great example. You know. Now 472 01:10:06.230 --> 01:10:17.459 Twin Cities Kettlebell Club: don't compare yourself to Sarah Fornero, if you're if you're not somebody that already has a really high level of skill developed because Sarah spent years developing her high level of proficiency at Kettlebell sport. 473 01:10:17.660 --> 01:10:19.920 Mike S: While also being a phenomenal runner. 474 01:10:20.240 --> 01:10:48.550 Twin Cities Kettlebell Club: Yeah, she's just a she's just a a great athlete all around, but especially as an endurance athlete. But she spent many, many years developing her skill as a Kettlebell sport athlete, and then stepped away from Kettlebell, sport being her primary focus to to do more crossfit stuff because she was having more fun with it. She needed a bit of a break, and you know she's been kicking ass at crossfit and then just decided she's gonna compete in a you know, a Kettlebell sport competition again, and she only needs a couple of months 475 01:10:48.800 --> 01:11:13.169 Twin Cities Kettlebell Club: to shift her focus because she already has the proficiency and skill, and because her conditioning level and her overall strength has been so well developed by crossfit, she was able to to come back and compete at a high level at Kettlebell. Sport very, very quickly, because it's really like taking an already sharp chef's knife and just honing it before you slice a you know before you slice a tomato right like. That's why. 476 01:11:13.170 --> 01:11:17.680 Mike S: You're just picking a different. You're just picking something else to slice, but the knife is sharp. 477 01:11:17.680 --> 01:11:28.620 Twin Cities Kettlebell Club: Yeah. Yeah. And that I will say, that is one benefit to to like crossfit is, if you do crossfit those 5 6 days a week for an extended period of time. And you you haven't 478 01:11:28.760 --> 01:11:49.639 Twin Cities Kettlebell Club: completely neglected the bells entirely, or you already, or you already had a high level of skill at the bells. You can pick them back up pretty quickly, and you just focus on the bells for a short period of time, and it's like, Oh, man, how did how did? How did Sarah? How did Sarah not pick up the Kettlebells? For you know, for for 9 months, with any seriousness or any regularity. 479 01:11:49.640 --> 01:11:51.900 Mike S: And 30 days. She's looking pretty good again. 480 01:11:51.900 --> 01:12:10.339 Twin Cities Kettlebell Club: And then how does she just come in and kick everyone's ass as well? It's because she kept the knife very, very sharp from a general physical preparedness. Perspective. She was very, very focused and very, very sharp from from all of her crossfit training, and then she just shifts her focus for a little while to Kettlebell sport and the skill comes back, and all of. 481 01:12:10.340 --> 01:12:10.690 Mike S: Totally. 482 01:12:10.690 --> 01:12:27.329 Twin Cities Kettlebell Club: Her physical preparedness is there? But if she was, she would probably be the 1st to say like, if she was gonna go after personal best. She would need more than a couple of months to to go after personal best she would. She would need to really focus on Kettlebell sport and make that her primary for a little while before she could focus on going after Pbs. 483 01:12:27.330 --> 01:12:44.133 Mike S: See, I actually touched on something. I don't know if you did it intentionally or not. But I'll say yes, you totally did this because you're the evil genius. But what I'm looking at is you did sort of touch on the specificity through Gpp kind of angle 484 01:12:45.370 --> 01:12:54.922 Mike S: And and I've seen this with crossfitters, right? So one of my lifters, Jill is a very accomplished Olympic weightlifter, very accomplished Crossfitter 485 01:12:55.400 --> 01:13:11.589 Mike S: showed up one day in a Kettlebell sport class and said, Hey, this looks interesting. Do you mind if I try? It? Jumped in, caught the bug 1st time out on platform, nailed a rank one you know, after not a tremendous amount of training. 486 01:13:11.590 --> 01:13:12.619 Twin Cities Kettlebell Club: For a 1st effort. 487 01:13:13.540 --> 01:13:22.510 Mike S: Yeah, I mean, you know, she you know it's you know she she's she's she's a really, really fierce competitor, and she's very, very strong, and she's just. 488 01:13:22.510 --> 01:13:46.179 Mike S: She knows her body, and she knows how to use her body in a very athletic way went in kicked ass took names, did a couple of comps ranked very well in all of them told her. I said. It's time to move up a bell. You know you you know the reason you stopped at rank. One is the table stopped there, not because you're skilled, and you ran out of table. 489 01:13:46.340 --> 01:13:51.339 Twin Cities Kettlebell Club: Right on a runway on the twenties, or the sixteens, or whatever it was, she probably 16. She probably. 490 01:13:51.340 --> 01:14:01.700 Mike S: Exactly. It's like, you know, and I told her, it's like it. It's time you're you're sort of at a breakpoint decision. Right? Do you want to be a a very fast 5 min lifter that racks the table 491 01:14:02.040 --> 01:14:16.619 Mike S: or you want to move up to tens? Or do you want to move up a bell size and stay a 5 min. Lifter your call, but she was unfamiliar when she 1st started with me with sport technique, because sport technique is not commonly taught 492 01:14:16.670 --> 01:14:24.879 Mike S: in Gpp environments or crossfit, or really anything other than sport. To be quite honest, this is pretty niche 493 01:14:24.970 --> 01:14:28.970 Mike S: and shifting a hinged lifter to a pendulum 494 01:14:29.400 --> 01:14:30.530 Mike S: is 495 01:14:31.020 --> 01:14:32.270 Mike S: difficult. 496 01:14:33.130 --> 01:14:38.349 Mike S: because if they're a really accomplished hinge style lifter. 497 01:14:39.250 --> 01:14:43.470 Mike S: and you start saying, Yeah, I want you to move your hips backwards. 498 01:14:43.630 --> 01:14:50.350 Mike S: A 180 from the way you've normally done it, and I want you to treat it more like Olympic lifting where there's 2 dips 499 01:14:51.235 --> 01:15:12.204 Mike S: and a a hamstring extension in the back swing, and they look at you like well, what do you mean? I don't just have to sit there, and just, you know, hinge over and over. And I say, well, you you can. You're gonna die in about 90 seconds. You might get 1 20 out of it if you're pretty fit. By the way, it's a 10 min sport. And they look at you and they go what 500 01:15:12.610 --> 01:15:39.009 Mike S: it's like, yeah, you need to sling load that thing a little bit better than just, you know, like popping the hip and jamming your heels into the ground as hard as you can over and over and over again. Yeah, you need to get a little bit looser a little floppier. Let's let. Oh, by the way, I'm gonna turn your hips 180 degrees from the way they normally go right. So when you go into that back swing, instead of bending your knees and snap and get ready for that snappy I was like. 501 01:15:39.310 --> 01:15:41.389 Mike S: I want you in a straight leg out on your. 502 01:15:41.390 --> 01:15:47.819 Twin Cities Kettlebell Club: I want your knees fully extended, with your hamstrings fully loaded all the way through the posterior chain before we, before we break. 503 01:15:47.820 --> 01:16:14.850 Mike S: Yeah, how do I get out of this like you just bend your knee and pull, and it's like you go with God, man and they look at you like you've lost your damn mind because they didn't have that specificity. You know. So there is certain portability in Gpp into sport. But there's also certain things that really aren't as portable as you might think they might. They they ought to be, and 504 01:16:14.850 --> 01:16:28.490 Mike S: you can't really bank on portability from a generalist into something as special as kettle ball sports snatch is ungodly, technical, and you know, it's like. 505 01:16:28.490 --> 01:16:48.565 Twin Cities Kettlebell Club: I would say I would say the same thing about Olympic lifting. I would say the same thing about powerlifting. I would say the same thing about strongman like as somebody who has who has done all of those things at various levels of proficiency. The ability of of Gpp. To carry you across those domains is 506 01:16:49.030 --> 01:16:53.280 Twin Cities Kettlebell Club: as limited as the generality would imply. There is an. 507 01:16:53.280 --> 01:16:53.730 Mike S: Correct. 508 01:16:53.730 --> 01:17:01.129 Twin Cities Kettlebell Club: There is a necessity for both Gpp and Spp. Right? Sport specific you know, sport, preparedness. 509 01:17:01.130 --> 01:17:02.330 Mike S: Absolutely 510 01:17:02.784 --> 01:17:19.779 Mike S: and and so, while being, you know, and and while being generally strong, and having generally good conditioning, generally good cardio, and generally good mobility and all those sort of wonderful facets of fitness means that you're going to get there faster. 511 01:17:20.350 --> 01:17:23.840 Mike S: It doesn't mean that you're guaranteed to get there. 512 01:17:26.240 --> 01:17:26.830 Twin Cities Kettlebell Club: So. 513 01:17:26.830 --> 01:17:27.470 Mike S: Oh! 514 01:17:27.470 --> 01:17:29.270 Twin Cities Kettlebell Club: To put a bow on it. 515 01:17:29.770 --> 01:17:31.939 Twin Cities Kettlebell Club: how would you recommend? 516 01:17:32.580 --> 01:17:37.679 Twin Cities Kettlebell Club: Someone approaches their their balance of training between 517 01:17:37.700 --> 01:17:47.049 Twin Cities Kettlebell Club: Gpp versus sports specific training. If they so I'll give you. I'll give you 2 scenarios. You've got the just, you know the the 518 01:17:47.220 --> 01:18:09.690 Twin Cities Kettlebell Club: normal. I just want to be fit and healthy and and be able to move well in the world, and somebody that has a sports specific goal. How should those 2 people approach their different prescription for how much time should they spend on general physical attributes? And how much should they spend on sports? Specific attributes? If you have those, those 2 kind of goals, one being a general goal and one being more of a sports specific goal. 519 01:18:10.420 --> 01:18:22.129 Mike S: So I mean, obviously a sports specific athlete. I'm gonna want them doing more of their time on sports specific work than I will, with a Gen. Pop kind of 520 01:18:22.410 --> 01:18:29.029 Mike S: just want to feel better and not be in pain, and and feel fit and be able to lift my kids kind of athlete 521 01:18:29.260 --> 01:18:37.400 Mike S: for a sports specific focused athlete. I am typically going to want them. 522 01:18:37.500 --> 01:18:47.389 Mike S: 3, ish, maybe 4 ish times a week doing sports specific workouts, and about twice a week on a Gpp. 523 01:18:48.800 --> 01:18:55.350 Mike S: as far as for phasing, that's really a matter of art with your coach as much as anything else. Right? I mean, you know, it's like every. 524 01:18:55.350 --> 01:19:16.320 Twin Cities Kettlebell Club: The context is very dependent. There, like every individual, is very, is very different. But it sounds like you're saying, like, 60% of your time should be spent on sports specific training. If you're a sports specific athlete with a sports specific goal, roughly, 60% of your time should be spent on sports. Specific training with 40 Ish dedicated to general physical preparedness, and then. 525 01:19:16.320 --> 01:19:24.890 Mike S: Yeah, I mean, yeah, I would go. Yeah. I mean, I'd go even so far as like, especially in a run up to a comp. Upwards of 70, or even 80. 526 01:19:24.890 --> 01:19:25.849 Twin Cities Kettlebell Club: Oh, yeah. Yeah. 527 01:19:26.342 --> 01:19:32.269 Mike S: You know. So it's like, if you're 30 days out, I don't really care about your Gpp. That much. 528 01:19:33.115 --> 01:19:34.719 Mike S: If you're through. 529 01:19:34.720 --> 01:19:36.047 Twin Cities Kettlebell Club: Already built, that. 530 01:19:36.490 --> 01:20:01.940 Mike S: You should have built that 3 months ago. You know, whereas sort of your gen fit lifter who is like oh, sure, you know this seems like fun, you know. You know. Give me a set of bells, you know. Let's go ahead, and I'll I'll give it a try that toe dip platform person. Frankly, the Gpp is higher payout for them than the sports specific. So it's almost going to be inverse. 531 01:20:03.410 --> 01:20:11.950 Mike S: so when I do, Gpp in general, and I don't, you know. And again, phasing is going to depend. But for the most part with Gpp I go heavy. 532 01:20:12.360 --> 01:20:30.109 Mike S: I treat it more like a power lifting kind of a function. I'm not looking at power. I'm not looking at explosives because I'm going to get that for them in their sport. Specific training. Right? If you are doing a Kettlebell jerk or a Kettlebell smash, you are inherently explosive. 533 01:20:30.150 --> 01:20:53.579 Mike S: and I I'm not looking to put muscle on you by having you do jerks with Kettlebells. I'm gonna have you do muscle building by saying, you see that bar that's over there on the rack. Yeah, with, you know, a shitload more weight than you think. Yeah. Go. Military. Press that for me, would you please? So I will program. My Gpp's 534 01:20:53.580 --> 01:21:06.389 Mike S: more along the lines of a powerlifting workout. So they're gonna be much heavier. I'm fairly boring because it works. I mean, like, I will use those acsm standards right, you know. So 535 01:21:06.390 --> 01:21:29.499 Mike S: you know, if I'm going raw strength, it's going to be 5, 6, 7 reps, you know, 3 or 4 sets. If I'm going for that more hypertrophy function, it's going to be that classic 8 to 12, 3, 4, 5 sets, you know. It's like, I don't get real far in the Gpp. As far as you know, craziness on the training, because, frankly, you don't have to. 536 01:21:29.820 --> 01:21:35.070 Mike S: especially with a general population athlete again with a higher end. Athlete. 537 01:21:35.320 --> 01:21:37.010 Mike S: different animal man. 538 01:21:37.200 --> 01:21:59.779 Mike S: just different animals, like, you know, I get somebody who's like, Yeah, I'm I'm a Cms. I am going for that master of sports like, yeah, dude, you are going to be spending most of your time doing sport lifts. And I, wanna I'm gonna program you on. You know, it's like you're gonna be meso macro micro phase. It's like. 539 01:21:59.780 --> 01:22:11.190 Mike S: you know, when's your next comp is gonna be my 1st question that I'm gonna ask them. And I'm sitting there counting days back from what that Comp. Is to see where they ought to be right. 540 01:22:11.190 --> 01:22:23.870 Twin Cities Kettlebell Club: Peak. That's that's always where we start our. That's where we start with our with like, when is when is the peak? When is the peak of the one year cycle. And when you're talking about master of sport, like, you know, that's super fun. 541 01:22:23.870 --> 01:22:27.859 Mike S: They get like 2 2 comps a year, probably is about. 542 01:22:27.860 --> 01:22:53.779 Twin Cities Kettlebell Club: You're thinking about a program in this, in the spot, in the scope of 3 to 5 years. Like, how do I start building this program with the aperture as wide as it's gonna take us 3 years to get us to master of sport. And what does what does each year within that look like. And then what does what does each of those years look like? Like? It's like that's now we're going really deep into the nerd nerd waters, but like that's super fun. But there's those are very. 543 01:22:53.780 --> 01:22:55.739 Mike S: Takes a while, man, it's like I. 544 01:22:55.740 --> 01:23:02.509 Twin Cities Kettlebell Club: And far between, like there isn't going to get many athletes that are going to stick with a program for for 4 years to get to a goal. 545 01:23:02.510 --> 01:23:19.639 Mike S: So you know, along those lines, right? So I've got one of my athletes now, and to give you an idea, he's a late twenties was a division, one water polo player. So this guy's got lungs like you cannot forget lungs and legs like. Oh, my God! 546 01:23:19.640 --> 01:23:21.960 Twin Cities Kettlebell Club: Lactate threshold. For days. 547 01:23:21.960 --> 01:23:24.867 Mike S: Yeah, I lie to never heard of her. 548 01:23:25.950 --> 01:23:50.240 Mike S: you know. So and he was about a year and a he was about a year, maybe a year and a half in of training on his own. When I met him he started, picked it up during Covid, right? Like a lot of people did. And I got him. And he had basically made like rank 2 with 20 kilo bells. And in in jerk and long cycle. He was not much of a snatcher. 549 01:23:51.730 --> 01:24:20.679 Mike S: and I've had him for about a year now. Now he is consistently a rank, one or Cms in 20 fours in all. 3 lifts. And he usually trains 28 in the gym, like, yeah, it's like, if we're doing 3 sets, he'll do the 1st set with twenty-eights, and I'll be like, all right. I'm I'm out of gas. I'll go back to the 20 fours and we're already planning for worlds next year. Cause I looked at him. I said, do you think you can get to 30 twos by next year? 550 01:24:20.680 --> 01:24:33.870 Mike S: And he's looking at me goes. Fuck it. Let's try right? And so I'm just like, All right, that's my boy. Let's see, we can do this and he'll probably get there. I mean, he's running one sixties 551 01:24:33.930 --> 01:24:53.999 Mike S: on snatch with 24 s. Right now. He's running, you know, 100 1,020 on jerks with 224 s. Right now. So it's like, but he can get into twenty-eights and he'll lose about. He'll only lose about 15% when he goes to 28. So it's like, you know, he's pretty close. It's like. 552 01:24:54.000 --> 01:25:06.340 Mike S: if you're not losing 25% ish, if you're only losing 10, maybe 15% of your rep count when you go up a bells like, Oh, you're here on it, man. 553 01:25:06.340 --> 01:25:07.110 Twin Cities Kettlebell Club: Close. Yeah. 554 01:25:07.110 --> 01:25:16.820 Mike S: You know it's like, and he he's good for a handful on 30 twos. He'll pick them up, and you know, like I said on double jerks. He'll probably get about 40, maybe 50 reps. 555 01:25:16.820 --> 01:25:17.919 Twin Cities Kettlebell Club: Class? Is he in. 556 01:25:18.622 --> 01:25:26.307 Mike S: He's about an 85 kilo, 87 Kilo depends on whether he's had a fat week or a light week. As to whether he breaks 87, or he hits 95 557 01:25:26.937 --> 01:25:40.052 Mike S: but I I mean he. He's he's really strong. He's got a lovely attitude. He's just he's fun as hell to train. I like him a lot. I had. He was in the gym this morning and 558 01:25:40.490 --> 01:25:42.589 Mike S: and so we started talking. I was like. 559 01:25:42.700 --> 01:25:49.779 Mike S: how crazy do you think it would be for maybe next summer? And he's just like, what do you mean? I was like Milan is. 560 01:25:49.780 --> 01:25:51.050 Twin Cities Kettlebell Club: You're Italian. 561 01:25:51.460 --> 01:26:07.730 Mike S: I was like I was like, I'm just saying Italy's beautiful in the summer. How do you feel? He's like, let's do it and so I told him. I said, Let's get. Let's get you through this. You know. This falls Comp. Season, because he's registered for a couple. You know he's registered for mine, and one more in the fall. 562 01:26:07.830 --> 01:26:15.709 Mike S: And yeah, he's he's gonna be real close. I mean, it's like he may be like. 563 01:26:15.790 --> 01:26:20.790 Mike S: you know rank 3 rank, 2 with the 30 twos 564 01:26:20.960 --> 01:26:26.239 Mike S: first, st you know. 1st go out, you know. Debut comp. Kind of thing in the spring. 565 01:26:26.820 --> 01:26:34.430 Mike S: And anyways, like definitely he's he's another 2 years year and a half to 2 years from master of sport. 566 01:26:34.520 --> 01:26:54.760 Mike S: But oh, damn dude! You know it's like it's like, oh, you can just smell it. It's like he's so close. And then I got some of my other lifters, you know, who are like, you know, running Cms with with 16 s. And you know it's like she's a complete beast. But she ran out the table 567 01:26:55.640 --> 01:27:08.939 Mike S: sharing a table, and it's like, All right. So you walk over and you drop the the grape down at her feet and be like it's time for twenties, and she'll look over at you and be like. But I like my 16 S, I'm gonna lose pace. I'm like, Yeah, you will. I don't want to blow my weight class weight class doesn't mean shit to me. 568 01:27:09.110 --> 01:27:12.039 Mike S: So weight class is 2 reps. Man. 569 01:27:12.950 --> 01:27:14.679 Mike S: 2, 3 reps. It's not that much. 570 01:27:14.680 --> 01:27:21.099 Twin Cities Kettlebell Club: It's very rarely worth the squeeze. It's very rarely worth the squeeze to try and go down a weight class. 571 01:27:21.100 --> 01:27:31.819 Mike S: Yeah. And you know, it's like, and and also it's like with the Gpp, you know, it's like, Oh, I don't want to lift, because I want to pick up any any weight on muscle. It's like, Yeah, you know what fine fine you pick up 5 pounds. Who cares? 572 01:27:32.780 --> 01:27:34.030 Mike S: Who cares? 573 01:27:35.720 --> 01:27:37.160 Mike S: Doesn't matter? 574 01:27:37.440 --> 01:27:38.080 Mike S: I've rarely. 575 01:27:38.080 --> 01:27:43.649 Twin Cities Kettlebell Club: Found it, especially with my female athletes. I've rarely found it where the extra 5 pounds wasn't more helpful than hurtful. 576 01:27:43.950 --> 01:27:48.179 Mike S: Oh, totally totally, totally, totally, totally. But that's all. Gpp. Man. 577 01:27:48.570 --> 01:27:54.479 Mike S: none of that. Ha! None of that happens in your sports stuff. The sports stuff tends to cut weight. If anything. 578 01:27:54.480 --> 01:28:01.350 Twin Cities Kettlebell Club: Yeah, that's I mean, that's that's why a big, a big Fo like for many of my athletes. Their off season focus is hypertrophy. 579 01:28:01.450 --> 01:28:18.499 Twin Cities Kettlebell Club: right, and it's and it's not. I mean, we will do some of it on the Kettlebell, or I'll do all of it on the Kettlebells if they, if that's all they have available, or that's what they want to do. I'm certainly happy to run, you know. A Kettlebell only muscle gain type of phase. Shout out to Joe Daniels like I'm not. I'm not stealing that right like I'm I'm more than happy. 580 01:28:18.500 --> 01:28:34.168 Mike S: Yeah, but Joe's also the 1st one to tell you a 24 Kilo. Kettlebell is not Gonna do it for you. If you're trying to put on muscle. You're gonna run out of gas on that thing in no time flat, I mean Joe point blank. Tell you, is like, yeah, I got 200 pound kettlebells over here. 581 01:28:34.430 --> 01:28:47.399 Twin Cities Kettlebell Club: Well, and he and and he doesn't. He doesn't. He doesn't say that. You know you that that the Kettlebell is the best way to do hypertrophy. He's just trying to prove people wrong, that you can't do hypertrophy with kettlebells because you you absolutely can. 582 01:28:47.400 --> 01:28:49.600 Mike S: 100%. You can. Yeah. 583 01:28:49.600 --> 01:28:51.350 Twin Cities Kettlebell Club: Absolutely can. It's just. 584 01:28:51.350 --> 01:28:52.479 Mike S: You need big bells. 585 01:28:52.480 --> 01:29:13.929 Twin Cities Kettlebell Club: If I've if I've got a choice between telling somebody. Hey? You've got a you gotta load up 300 pounds on the squat rack and do some heavy deep squats, or you need to get 2, you know, 75 pound kettlebells, and hold both of those in the front rack position and do 10 sets of 5 reps on double fronts with. 586 01:29:13.930 --> 01:29:22.780 Twin Cities Kettlebell Club: you know your your 40 kilo bells. Yeah, most people don't have 2 40 Kilo bells, and most people can't hold that position right? So it just becomes. 587 01:29:22.780 --> 01:29:26.830 Mike S: Also, I mean, it's just German volume training at that point. Yeah, yeah. 588 01:29:26.830 --> 01:29:27.710 Twin Cities Kettlebell Club: Exactly. 589 01:29:28.120 --> 01:29:30.839 Mike S: I mean, you know, it's like. And again, I actually like. 590 01:29:31.340 --> 01:29:39.560 Mike S: I I actually like German volume training. I know it's silly for a lot of people look at you and think you're nuts, but I think it's a good Gpp. To be honest. 591 01:29:39.560 --> 01:29:50.147 Twin Cities Kettlebell Club: I mean, there's that's the thing that I love about Gpp, right is, there are so many. This is the place where you can play with so many different so different modalities. Right? Like I have. I have. 592 01:29:50.700 --> 01:30:00.259 Twin Cities Kettlebell Club: you know, if you're familiar with the the one by 20 program, right. It's basically one set of 20 reps of like 20 different exercises. That's 1. 593 01:30:00.260 --> 01:30:02.639 Mike S: Over and over and over. 594 01:30:02.640 --> 01:30:11.650 Twin Cities Kettlebell Club: Just one set of 20, and it's but it's it's a whole bunch of it's every muscle group, right? And it's which it's super effective. It's a great Gpp protocol. 595 01:30:11.890 --> 01:30:37.390 Twin Cities Kettlebell Club: you know. Shout out to to Kesa, you know, she she actually specifically pointed me at that protocol, and like requested that we try something with it. And I was like, Oh, yeah, this is super fun as I as I read it. And then I've got another. You know another athlete that I'm working with where we're doing. We're working up to one set of 100 right like, you know, it's like, and it's 1 movement one set of 100. But it's because, like he didn't want to do a whole bunch of different exercises like. No, I find more fun to like. 596 01:30:37.750 --> 01:30:44.149 Twin Cities Kettlebell Club: do my Kettlebell sport. And then just focus on one thing like I'm gonna do squats try and get. 597 01:30:44.150 --> 01:30:51.580 Mike S: I have an athlete that just finished that. Yeah, I mean, Sarah just finished doing that that. That 100 squat protocol. 598 01:30:51.760 --> 01:31:04.240 Mike S: And she just finished doing it, and I said, Well, how did it, you know? Help, for you know your sport work, and she's like, well, definitely got my legs stronger. I was like anything else, and she goes got my legs stronger. I was like, all right. 599 01:31:04.500 --> 01:31:07.684 Twin Cities Kettlebell Club: I could crack a walnut with my ass cheeks, you know, but. 600 01:31:07.950 --> 01:31:13.799 Mike S: Yeah, exactly. I can. But I can. I can actually make dents in the floor with my heels. It's like. 601 01:31:13.800 --> 01:31:18.540 Twin Cities Kettlebell Club: I also have a gym sharks. I have a gym shark offer on the table, considering, you know. 602 01:31:18.540 --> 01:31:25.289 Mike S: I'm going for sponsored athletes stand on, you know. Fat trainers and ass pants is definitely the thing that we need to start working towards again. 603 01:31:25.290 --> 01:31:35.959 Twin Cities Kettlebell Club: We got, yeah, we gotta bring that. We gotta bring that back. Well, we're we're entering Joe Rogan podcast. Territory. Now, it's been, it's been a full 90 min of hardcore nerding out on Gpp. So. 604 01:31:35.960 --> 01:31:37.220 Mike S: I. 605 01:31:37.220 --> 01:31:44.758 Twin Cities Kettlebell Club: I'm gonna I'm gonna say, thank you very much. I really appreciate the time as always. We could nerd out for days on. 606 01:31:45.060 --> 01:31:45.910 Mike S: And have. 607 01:31:45.910 --> 01:31:48.230 Twin Cities Kettlebell Club: On on pretty much any topic, and have a. 608 01:31:48.230 --> 01:31:49.660 Mike S: And have when they're. 609 01:31:49.660 --> 01:32:13.669 Twin Cities Kettlebell Club: Drinks involved. So Mike, thank you very much for coming on. I always appreciate I always appreciate picking your brain. It's always fun to to talk about these things, so thank you for for dropping some knowledge and and coming on, and make sure you sign up for the tough temple, Kettlebell open in Bethesda on September 8, th if you can, or online and you can go see this handsome young gentleman in the flesh and 610 01:32:13.670 --> 01:32:23.060 Twin Cities Kettlebell Club: and get some. Get some nice prizes and qualify for the U.S.A. Team for 2025 in Milan, Italy. 611 01:32:23.060 --> 01:32:26.379 Mike S: We have Jay's cash from living fit. 612 01:32:28.220 --> 01:32:30.289 Mike S: You can win Jay's money. 613 01:32:30.290 --> 01:32:32.510 Twin Cities Kettlebell Club: Come win jase money. 614 01:32:32.905 --> 01:32:34.090 Mike S: Win Jay's money. 615 01:32:34.220 --> 01:32:35.010 Mike S: Thank you very. 616 01:32:35.010 --> 01:32:40.759 Twin Cities Kettlebell Club: Thank you very much, Mike cheers. We'll see you on the next on the next time, because we know it's going to happen again. 617 01:32:40.760 --> 01:32:42.060 Mike S: Absolutely. 618 01:32:42.060 --> 01:32:43.540 Twin Cities Kettlebell Club: Appreciate you. Man, talk soon. 619 01:32:43.540 --> 01:32:44.220 Mike S: Yeah, buddy.