Update from RKC II

The "Beast" Pistol Challenge

RKC II Day 1: We started our day off with 2 hours of swing training - our technique was broken down, rebuilt and then put back together, Probably the most important thing I learned about the swing was how important it is. Sometimes we move on and forget to look back. If the only thing we did was swings, getups, and pull ups we would have a very complete strength training program. As Einstein put it, "we should try to keep things simple, but not too simple." I look forward to sharing what I have learned, but for now - try this - starting from the ground up. Next time you train make sure to include several long sets of swings - one arm swings. Take off your shoes - feel your toes grip the deck. Instead of pushing from the heels - push from the center of your foot. To find the center of your foot, draw an imaginary line from the center of your shin to the center of your foot. That point should lie approx. midway between the base of your big toe and your ankle. By driving this point down into the ground at the base of the swing, you cause the quads to fire. The same thing happens during the fly phase of a sprint when you pull your toes up and drive the center of your foot into the ground. See the Speed Series video trailer - the drill performed against the fence. Remember keep your shoulder in it's socket, keep your upper arm against your rib cage, and to lock out your hips and tighten your glutes. Finally - no shoes and no hats for swings.

That's it for now - I am really exhausted - training ran till 1800 hrs, after swings we did overspeed training, then deadlifts, then drop swings, then static get ups, then double swings, then get ups, then cleans, then presses, then a variation of side presses, then goblet squats, then progressive pistols, then pull ups, and wieghted pull ups, then more pull ups, then push presses, then jerks, then we finished with and hour of snatch training. So what did you do today?