Johan - French girevik training

[Frogirevik]

Hi everybody!

Decided to take a step and write a little training diary.

I want to say Hi to Emily and Paul from Hobart, the true Tasmanian Devil! Hope you guys are good.

So I resumed my training today after over a week off any sports or movements, was fasting last week and the weekend before that was the annual Ventspils Atlants competition.

Today was fairly easy and laid back with my nephews running around, while I was swinging my brand new 48kgs.

This is how it went:

Warm up, mobility drill, dynalic stretches, swings with 16kgs.

-16kgs jerks @15RPM, 3 mn
3mn rest
-16kgs jerks @15RPM, 3mn
- tyre jumps (I basically jump on a tyre, over 50cm high and land on it full squat, similar to plyo) 5 X 30, BW
- 48kgs swings, 1 hand, 10 each hand, 3 times

My nephews really got on my nerves so I decided to stop and play with them.

That was all and that felt good, need to get appropriate footwear and I'll be ready to beat my PBs very soon.

It's good night from me...

[Paul in Hobart]

Ladies, beware of the frogman! He left a trail of emotional destruction in Ventspils.
And Johan , welcome you old devil!

[Emily]

Thanks, Johan! It should be noted that Johan did 71 jerks with the 24s in Ventspils after only 8 months of focussed GS training (hope I got this right), so his training method clearly works and I'm sure we can learn a lot from it.

[Frogirevik]

Hello Ladies!;)

Thanks Paul for ruining my entrance! We missed you back in Ventspills...Mr Fuglev felt pity for my poor soul and he lent me his shoes for my set of jerks! What a gentleman...

And thank you Emily for posting my performances, these are correct.
I don't know if Paul can recall from my last year's performances but if you guys check the videos on Yotube, I'm a totally different girevik. Nothing better than a well defined, planned, personal and hard training programme!

Next training day coming up next...

[Frogirevik]

13.08.09

- Jerks 2X24kgs: 5mn@8RPM: 40 reps
- Snatches 24kgs: 6mn@15RPM: 45/45

- OAJ 32kgs: 10/10 X2
- OA Swing 32kgs: 30/30 X2

Pretty simple and straightforward workout. I'll give this a go for the next few months, changing the assistance exercises.

[Frogirevik]

18.08.09

Nothing new, extra set on the assistance exercises so:

- 5mn jerks @8RPM @24kgs, that gave me 40 strong reps, felt good and trying to wrok on the descent phase.
- 6mn sntaches @15RMP @24kgs, fairly ok on the R but went to fast on the L, probably need more work overhead, still maintain 45/45.

- OAJ @32kgs, 3 sets of 10 each hand
- OAS @32kgs, 3 sets of 30 each hand.

I will change the assistance exercises every day or every other day, I want to include a bit of juggling at some point too, just for my body to flow.

[Frogirevik]

19.08.09

So today was nothing really different...

- 5mn jerks @8RPM @24kgs, 40 strong reps again, and it was bloody hot in here
- 6mn snatches @15RMP @24kgs, felt good and surprisingly strong , is it working or am I just under the influence?

Went for a run on/by the beach, 30mn pretty good pace I must say.

I've found a good online timer too here: http://www.speedbagforum.com/timer.html, waiting for my Gymboss to get to my mailbox!

Good training everyone!

[Paul in Hobart]

Good strong simple training Johan!
Here is your new Gymboss. Thou shalt obey...

http://files.list.co.uk/images/2008/08/07/umbrella-birds-gym-1.jpg

[Frogirevik]

Thanks again Paul for your special 'Gymboss', that really helped!

Alright, over the last few days...

25.08.09

- jerks: 6mn@8RPM, 48reps
- snatches: 7mn@15RPM, 52/52, going to fast on the L hand, need to ajust my technique too.

Felt great on the jerk set, might increase to 7mn from next week. I think I need more work for my snatches, it doesn't feel like my glutes and hamstrings are firing when needed, I was thinking about heavy double kettlebell swings and deadlift...I'll see if I can get these in soon.

- OAJ @32kgs, 3 sets 30/30
- burpees, 6 sets of 10, BW, felt full of nerves and energy so decided to calm down with these
- OAS @32kgs, 1 sets of 30/30.

I hope this will set me up for what's coming in September...more work and sets and weights. I can't wait!


24.08.09

Still using 24kgs, even though 32's are giving me the eye...they are so attractive!

- jerks: 6mn@8RPM, 48reps
- snatches: 7mn@15RPM, 52/52

Need to make sure I'm fully prepared and focus when I lift: after a couple of reps in my jerk set, I managed to smash my right thumb on the descent phase, not nice at all! But refocused and managed to finish the set.

- tyre jumps: 3 sets of 50, BW
- Jump squats 2X28kgs: 2 sets of 30
- OAS @32kgs: 2 sets of 30/30

I guess I need to change my assistance exercises every now and then but as they say back in the ex USSR: 'you want more reps in your snatchs, snatch more!' 'ah ok, thanks, how about jerks?' 'well jerk more too!'

23.08.09

Second day at 6mn in jerks and decided to increase my snatch set too.

- jerks: 6mn@8RPM, 48reps, very good feeling but I still need to get thos GS shoes
- snatches: 7mn@15RPM, 52/52

- OAJ: 2 sets of 15/15 @32kgs
- OAS: 2 sets of 30/30 @32kgs.

21.08.09

Very light, only 2 sets of jerk, 4mn @8RPM
No snatches, wanted to recover from a small tear in my left hand.

20.08.09

I decided to increase my jerk set by 1mn, it felt good and I guess it was the appropriate time too.

- 6mn jerks @8PRM: 48 reps
- 6mn snatches @15RPM: 45/45
- 3 sets of 50 tyre jumps (jumping on a tyre, knee height and squatting down on landing)
- Rack hold 28kgs, 2mn
- OAS @32kgs, 2 sets of 30/30

[Frogirevik]

Took 28th, 30th and 31st off, needed a little break, body didn't feel like working out and the mind was somewhere else. I'm ready to kick some ass today though!

Anyway, that's what happened on 29.08.09:

- Jerks: 6mn@8RPM, 48reps
- Snatches: 7mn@15RPM, 52/52, very happy with that set, I think I'm starting to master my technique and the use of my body (rahter than just my hands), kept the pace all the way.

- OAJ@32kgs: 3 sets of 10/10
- push press@16kgs: 2 sets of 15/15
- OAS@32kgs: 1 set of 30/30

27.08.09

- Jerks: 6mn@8RPM, 48reps
- Snatches: 7mn@15RPM, 52/52, going a bit too fast again, was left with more than 20 secs, might be coming from a lack of conditioning, flexibility and strength.


- Tyre Jumps: 2 sets of 50, bodyweight
- Double kettlebell swings: 3 sets of 20@26kgs.

I have to say that I have truly enjoyed the double kettlebell swings, I could really feel my hamstrings and glutes firing as well as a good activation of my lats. I'll have a go again at it soon.

_________________

[Tom M-W]

Hi Johan,

I'm interested in your program (as a fellow girevik.) It seems really simple to me, which I really like! You train 1 long set of jerks & snatches in your comp weight, with some heavy assistance work with 32kg.

How often do you train during the week? and how long have you been focussed on GS?
Do you cycle your training re: off season, pre-comp, comp, etc?
What are your current goals?
You keep a steady 8rpm with the jerk, are you aiming for 80 reps at a comp, and do you recommend developing a pace and then work on growing the time / minutes until you reach 10min? Then.... I don't know- go heavier?

I hope you don't mind so many questions.

All the best,

Tom

[Frogirevik]

Hi Tom,

Thanks for your interest in my training routine, I'm happy to answer your questions and to share training ideas/protocols.

Basically, this training protocol is taken from Fedorenko/Filikidi's protocol, or so I've heard. I don't know whether it's made for beginners or intermediates but I've decided to have a go.

I trained for the Ventspils competition (1st and 2nd August) using different protocols and training routine (repetitive method, interval method, variable method and more), it worked and my numbers ended being ok for me. (71 jerks and 105 snatches -only!-).
However, I decided to change the routine.

The protocol is very simple as you mentioned it but very taxing on the CNS.
Ideally you want to train 6 times a week, that's a lot I know.
Let's say Monday is you test day, imagine yourself on the platform and perform jerks for 10mn and snatch for 10mn too.

Then on the rest of the week, perform jerks and snatches on the day too:

- jerks, 5 to 7mn, using a RPM that suits you best to complete the full set and then once 7mn is reached, try again the same protocol increasing your RPM by 1
- snatches, 6 to 8 mn, 12 to 14RPM and again, increase by 1 RPM once 8mn mark is reached.

Assistance exercises remain pretty basic: heavy one arm swings, heavy one arm jerks and squats, jump squats and anything that would conditioned your legs.

Having said that, I train a minimum of 4 times and a maximum of 6 times a week.

My goal is too be CMS before the end of the year, that should do it if I can keep on training the way I train now.
Another goal is to last the full 10mn both in jerks and snatches and I love training this way because it pushes me to work towards this time frame mentally, and physically of course.
I've noticed that it also help with the technique, as you can take your time and follow your own pace.
To answer to your question regarding the pace and the weight, I would say reach the full 10 minutes and increase the pace.
I'm using 8RPM (for jerks)at the moment until I can do 7-8mn this way and I'll increase the pace.

Also, I've heard to that once you can reach 100 reps in jerks with the 24s and 200 reps in snatches, you should be ready to move to a heavier weight, 32s that is. I personnally will have a go with the 28s first.

I've been focused on GS training for the last 6 months now but following proper training protocols since May as I was getting ready for the Ventspils competition. I've been involved in kettlebell training for over 4 years now too so I've had plaued around with them before truly focusing on GS.

Regarding cycling my training...I do get into different routines and I have the pre-comp and comp protocols but I'm never really 'off season'. What I'll do for example, I'll reduce the KB session and throw in some swimming, cycling, running and juggling (I know that is still with KB but that's my drug so...).

There you go, I hope this is all understandable and readable and that I've answered your questions.

Please do not hesitate to ask more questions and to suggest anything that you think could help my journey towards the Master of Sport World Class!

All the best,

Johan

[Tom M-W]

Thanks Johan,

Great reply, you answered my questions!!

Do you think this approach would work with Long cycle C&J (my main focus,) would you do 2 sets of LCCJ rather that 1 of both: snatch and jerk, To get a similar amount of training volume?

Re: 6 days training- I guess there would be days when you would feel very flat, although the volume isn't to much, and the workouts don't take to much time! Is that the trade off, train six days but only train 20 - 25 mins a day, with a great deal of adaptation to the work, because of the frequency and specifity of the work load?

Currently, I train 3-4 GS days per week. My training log isn't representative of my normal training, as I have had shoulder problems (fractured clavicle) since I started the log. I'm almost back to 100%. Basically I train whatever Paul Tucker suggests, which last year included, with 16kg x 2: 6min x 3 sets of cleans (30sec work 15 sec rack 15 sec hang) with 4mn x sets of jerks (top of the mn rack), I also did tabata style C&J intervals (2 work:1 rest ratio) often 1min x 10 or 2min x 5, to work on my pace. Using the 16kg x 2, I was working a 11 or 12 rpm pace (Personal best: 112= 10min). I could probably move up to 20kg but my base strength isn't great, the 16's avoid injury, and I'm trying to loss weight. I guess I feel like a bit more time with the 16's will help smooth out any weakness' without the risk of over doing it. In the last year I've also put more time into my leg strength with squats and high step ups.

Tom

[Frogirevik]

Hi Tom,

Glad I can help, although I'm not into long cycle, not at the moment that is. I used to pratice it one arm and two arm but decided to focus on snatch and jerks. My double clean technique is not up to standard as I don't do much of these and that's a shame.
I think I should try it with 16kgs and see how many I can get.

112 reps is awesome with 16's, that takes a lot of breath doesn't it? So as for helping you with your program I would definitely refer to Mr Tucker, the old man from Tasmania IS good, I mean very good. I would follow the same pattern, trying to work for 10mn but in different schemes.
i.e.: try to work with 2 sets of 5mn of long cycle and then 1 set of 6mn + 1 set of 4mn etc...

You're the only one who can tell if you're ready to move up a few kilos and I guess you could start to work with 10 sets of 1mn, short rest in between sets. Increase by 1mn and see...

6 days a week is very taxing, the workouts last usualy for about an hour or so but I don't train 6 times a week every week! I don't think my brain could take it to be honest. I just feel that my body is getting into a groove and I 'naturally' perform the sets of jerks and snatches, sometimes it feels automatic, still tough though. I will see how far I can go this way and then switch back to what I used to do before (less snatches and more jerks).

Johan

[Frogirevik]

01.09.09

- Jerks: 6mn@8RPM, 48 reps
- Snatches: 7mn@15RPM, 52/52

- Tyre jumps: 2 sets of 50, BW
- OAJ@32kgs: 3 sets of 10/10
- push press: 2 sets of 15/15

02.09.09

- Jerks: 7mn@8RPM, 56 reps, felt great, could have gone for more!
- Snatches: 7mn@15RPM, 52/52, felt great too!

- Deadlift: 3 sets of 30, 2X28kgs KB
- Rack: 2 sets of 2mn@28kgs
-Snatches: 2 sets of 10/10 @32kgs

[Antoni]

I think frogirevik you might be my kettlebell soulmate! Hehehe. I've been doing a very similar program with very similar numbers. I've been a little nervous to test myself though, think I may try this week. Is all the heavy work you do just with jerks? Or do you train any military or push press for extra stability or strength?

[Tom M-W]

Yes Johan, over 100 reps in the LCCJ makes for some crazy breathing, but I'm more suited to that at the moment than dealing with more weight. For example I really struggle with 2x 24kg for time (2-3mins +), just find the weight completely oppressive- lots of strength to be developed. Although I think I'll be using the 16kg's for a while longer in comps, for my training I'm interested in working alot more with the heavier bells.

One thing for certain in GS, is that if you want to get good at something you have to do the work. There is absolutely no short cuts. If I want to do 10min sets with the 20kg's or 24kg's I'll have to spend a lot off time working with those weights (or heavier.)

Cheers Tom

ps, I'm also interested in Antoni's question in regard to whether you do any presses as well as heavy jerks & swings?

[Frogirevik]

05.09.09

Jerk set test, 76 reps.

That wasn't planned at all but it looked like it was a good afternoon and decided to test myself.
Got 76 reps, but stopped at the 9mn mark, how stupid of me, tought I had reached 10!

Here is the link to the video: http://www.youtube.com/watch?v=7LrO91voLTQ

Technique was a bit disappointed and my conditioning is definitely something I need to work on if I want to reach the 100 reps in 10mn...

As for Antoni's question (hi! by the way and glad to answer your question), well everything I do is on this log so I do push presses, with 16's only at the moment and need to increase my heavy work soon. That will probably translate in heavier swings (single and double) and heavier OAJ (with 40kgs).

I don't do any military press but I need to practise more GS press (arm going straight up) for my arms to get used to that move.
I will do heavy deadlift too as well as heavy squat once I feel like I need to put on more strength(very soon). Just need to find out when to include these in my routine.

I agree with you Tom, you have to put the work in if you wanna get good at it, snatch, LC or jerks. And I think that working with different weights will only benefit your training, strength and conditioning too.
You probably have to work with the 20's first and then move onto the 24's, I know I went straight from 16's to 24's and it was hard to digest at the time!

Hope that will answer your questions guys, keep them coming and let me know what you think of my jerk technique.

Johan

[Antoni]

Technique looks awesome! Powerful hip drive & VERY flexible shoulders. Wonder what uncle Paul's commentary will be?

[Tom M-W]

Hi Johan, nice to put a face to the name- so to speak.

I don't think I'm qualified to comment on your jerk technique, I'm just really impressed you can keep those bells off the ground for so long. All I could say that might help is that there is a difference between your style and say the top lifters (from the video I've seen,) but I can't explain what that is. Perhaps your a bit looser, less tight / precise - if that makes any sense, but you'd have to get advice from someone who knows what they're talking about (I don't). Maybe If you go to another international competition you can get some help from someone there. I know Paul talks to as many people as possible, etc. Hope that helps?

Tom

[Frogirevik]

Hi Tom,

Anything that helps me improve my technique and number are more than welcome and whether you're 'qualified' or not, well, I'm sure you can spot things that can help me. So thanks for your feedback.
I totally agree with you, I need to be more precise and more 'composed' if I may say. I know this is not all but my shoes are letting me down, I need to get proper lifting shoes because my calves and the arches of my feet are paying the price.
I've been looking at the videos of champions on Youtube, courses, competitions and that'll come with practice and more competition experience. I'm not happy about the descent phase, my breathing and my rack (sometimes only).

Anyway, I need to try the snatches out now, probably over the weekend.

Today's workout (08.09.09):

- Jerks: 7mn@8RPM, 56 reps
- Snatches: 7mn@15RPM, 52/52

-OAJ@32kgs: 3 sets of 10/10
-OAS@32kgs: 2 sets of 30/30
-Double KB(16kgs) front squat: 3 sets of 15

Felt ok today after 2 days off. My body suffered on the jerks but my mind was pushing it (very funny feeling actually, my mind was like 'oh come on, you need another 10' and the body was like 'is it shower time already'). Anyway, completed the set and felt great after that, I'll try barefoot too.
Snatches felt strong but my conditioning is not good.

Good training everyone!

[Frogirevik]

09.09.09

Decided to go for 8mn on my snatch test, felt ok, the grip on my left hand is definitely weaker and my conditioning is still an issue. Need to think about ways to improve that.

- Jerks: 7mn@8RPM, 56 reps
- Snatches: 8mn@15RPM, 60/60

- Tyre jumps: 2 sets of 50, BW
- Tyre flips: 3 sets of 1mn, 30sec rest
- rack: 2 sets of 2mn@28kgs.

So I'll work on that time for now and see when I can move up a minute.

[Frogirevik]

15.09.09

After 4 days off (working and driving about 2500kms in 2 days) I decided to go for a snatch test.

Result wasn't great and got too excited from the start: 85R/42L

Not good at all considering my training and conditioning (which is not great but still). Again my mind gave up. My grip was ok and heart was beating fast but I thought the mind would go all the way, what a shame.

Anyway, here is the video: http://www.youtube.com/watch?v=d17Kka8mL70

Please, feel free to comment.

Back again later for today's training (16.09.09), starting work with the 28s...

[Frogirevik]

16.09.09

So, first day training with 28s...how can they feel so heavy? Heavier than 32s! I'm not kidding, that felt tough, good vibes and feeling but tough.

- Jerks: 5mn@7PRM: 32, short by 3 reps
- Snatches: 5mn@15PRM: 37/27 (told you that felt hard!)
- OAJ@32kgs: 3 sets of 10/10
- OAS@32kgs: 1 set of 30/30
- rack@28kgs: 1 set of 2mn
- Kb squat@28kgs (X2): 2 sets of 15

32kgs OAJ felt great, thinking about using the 40kgs now.

I'll see how my body adjust to those new bells...even the rack felt really uncomfortable.