Day 4 of the Rite of Passage program calls for a variety day. The intention was to do some loaded cleans / get-ups with the 24kg and then some swings but opted instead for 2x5 Deadlifts as per the Power to the People program. It is an option contained within the FAQ of the Enter the Kettlebell book in which Pavel suggests utilising the deadlifts on the variety days in the ROP. He says to drop the pressing movement as you will be getting ample pressing work via the clean and presses with the kettlebell. It's a nice and simple workout - warmup (3x10 Goblet Squats, 10 Halos, 5 pump stretches) with the deadlifts. Want to work up to a double body weight deadlift (which would be around the 170kg mark at present) in time.
Was going to book the Danny Green v Roy Jones Jr fight last night on pay per view. At $49.95 I opted not to which given the result of the fight, was proabably a good move. Instead I watched the first Dan John DVD. There is so much gold in this first DVD.
He reinforces the concept of "the goal is to keep the goal the goal" throughout which is something I must keep in mind. He talked about the role of the strength coach (and for the home trainer this means you) and the different levels therein. Level 1 for example being "Do no harm" with level 2 "addressing qualities". He makes the point that for most people the 2 qualities most sought after are fat loss and hypertrophy. This is something I must keep in mind when my mind starts to entertain thoughts of boxing, karate, etc.
Dan touched on training movements and not muscles. This was followed up by a fantastic description of the Phasic and Tonic muscles. Tonic muscles tend to tighten as we age, hence why you see old people hunched over. Phasic muscles tend to weaken. For me this was a real a-ha moment and could prove to be valuable as I forge on in my fitness and training career. Dan mentioned that the Program Minimum in ETK is more than what most people require. With swings and get-ups you are training movements, strengthening and lengthening the tonic and phasic muscles and addressing the qualities that most people are after.
As I mentioned, this DVD (the first of four) was pure gold. Going to watch the second one tonight which covers kettlebells.
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