Hi Folks,

A) Nov. 16, 2024: Upcoming KB instruction event put on by Strong First.com kettlebell organization:

Strong First KB WORKSHOP 201 from 10-12 and/or 1-5 pm will be at HGX gym, 551 Taylor Way, Units 3,4,5,6, San Carlos. (Go to Oakklandsmostpowerful.com under upcoming events and go over the details and registration link). They are holding the Workshop in San Carlos because Oaklands Most Powerful Gym ( only 25 miles away) is undergoing repairs after a tree crashed through the facility.

They will have two sessions that day with different emphasis; you can do one or both; no problem. The fee(s) are conservative in my opinion because you are taught by very competent certified instructors – and you don’t need to be a “rock star.”Just learn from them! The instructors keep it entertaining; especially the Chief Instructor, Analisa Naldi. And fear not, there are not “stupid questions.” Melissa Templeman and Luis Del Toro are the other chief instructor and very engaging. Learn the KB lift details with their help and you have material to work on for the next six months!

Focus on the Goblet Squats, KB Swing, and TGU. so when you attend the workshop you can learn a good number of technique details.

Judi, Robert, Dave and Ann have attended a past Workshop and found it to be very helpful.

10-12 AM covers Hard Style Abs training and Turkish Get-Up in detail which we can all use.

1-5 PM: Reviews Swing; then cover the Clean & Press and KB Snatch. (we’ll practice the Snatch during October and November.

B) Our next SOCIAL EVENT: I’m working on next workout groups social gathering at OUNCES OUTDOORS for Sunday 10/20/24 from about 4-6 pm. More tba soon.

See “C” below Wednesday Strength Workout section.

10/1/24 TUESDAY. TEMPO run(s) over flat to rolling terrain at about 10K race pace. Tempo runs simulate the non-stop steady controlled steady distance race pace effort. After the warm-up mile :

Run 12′ of tempo (2′ easy running) – 12′ of tempo, and run to the finish of the workout.

10/2/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY EXERCISES/DEADLIFTS (two rounds). 8 AM at Warren’s. Get in mobility exercises; we’ll do our 50 swings together. Two rounds of:

Wide Stance KB Sumo Deadlifts / PVC O’Head Squats

Left, DB Bird Dogs / Left, Lunge Torso Rotations

Right, DB Bird Dogs / Righty, Lunge Torso Rotations

Incline Push-Ups

X 20 -30 Bench Mtn Climbers / Alt Single Leg Hip Bridges

Wipers

DBL KB “Stop Cleans” x 5

Right, KB/DB Single Leg Reach x 5-6 reps

Left, KB/DB Single Leg Reach x 5-6 reps

Landmine Two-Hand Squat To Press x 6

DB Plank Drag / Weighted Bar “21’s”

2 X 6 Heavy KB Swings

Grip Plate O’Head Carry / DBL KB Rack Carry

Finish with: 3-4 sets of 3-4 reps Deadlifts or Trap Bar Deadlifts

THOUGHTS ON MINIMAL VOLUME TRAINING

C). “How little can one do and still produce sizable results with a few exercises and walking for CV gains? National Powerlifting coach, Marty Gallagher during the 1990’s and on, has good knowledge of exercise physiology, body mechanics, health, nutrition and strength training, in addition to having writing numerous articles and several books on the subject. He is a remarkable coach who helped many transform themselves under his guidance.

He wanted to test the minimalist approach with an overweight group of men and women who had never done weight training; eat regular meals without supplements and strength train three days per week (30′ per session), three exercises (Squat, Bench Press, Deadlift) for 3×10 reps. They also did 30 minute walks to build endurance base. He had them do Using the KISS (keep it simple stupid) method he found his subjects could make terrific gains. You too can add a very simple and short program on your own at home to add to the Wed/Sat strength and fitness days.

BETTY, age 61: Was 305 lbs at 5’2″; could not do one squat, only 1 incline push-up, but could not grasp the deadlift bar; she couldn’t walk over 50 feet without gasping. After 88 days she won her division at the AAU World Powerlifting Championships with a : 205 lb Squat, 100 lb Bench Press and 195 lb Deadlift at 264 lb bodyweight! She could also loop her 154 acre property

CONNIE, 39 years: Was 183 lbs at 5’3″ and could only Squat and Deadlift 75 lbs, BP 40 lbs. Day 88: at 148 lb bodyweight she Squatted 185 lbs, BP 145 and DL 185 lbs. She could do a 95lb Bench Press for 10 reps in training.

Example for at Home to add to your Wed/Sat sessions: Can use kitchen sinkkffl

JEN,33 years: Was 305 at 5’8″ and could do 10 Incline Push-ups, but only 1 Squat and Deadlift with 45# bar. Day 88: At 148 lbs she squatted 200 lbs, BP 105 lbs and DL 280 lbs.

It certainly shows that if you’re working out on your own or a small group you can complete a productive training session within thirty minutes! Very encouraging.

Additional at HOME SESSION: Stand by kitchen sink or railing to hold on lightly for a set of 4-10 squats or Goblet Squats (depending where you are with strength) followed by a set of Incline Push-Ups for 4-10 reps. If you need to stay with two rounds, that’s fine! You will make progress. If it is a short session, you’ll stay with it!

10/3/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks and 6 x 30 meters. “Ladder Workout” i.e., Up and down the ladder with interval distances

A gp: 200 (200) – 400 (200) – 600 (200) – 600 (200) – 400 (200) – 200 (200)…

B gp: 2 x 100 (100) – 2 x 150 (50) – 300 (100) -300 (100) – 2 x 150 (50) – 2 x 100 (100)

10/4/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/ KB TRAINING/DEADLIFTS. 8:30 AM Lot “C” of the Seminary College) in Strawberry area of Mill Valley ( 201 Seminary Drive). I’ll be opening up the chain gate to Lot C about 8:10 to set -up; you can drive up the entry road and park in Lot C, then do your warm-up run and mobility work.

LMK if you will be joining: Robert is in, Tom, Elizabeth,