Martial Arts & Kettlebell Master, Phil Ross becomes a Certified Bodyweight Specialist. In the first ever Bodyweight Strength certification conducted by Master of Sport Pavel Tsatsouline (the man responsible for bringing Kettlebell Training to the US), held in St. Paul Minnesota October 13th and 14th, some 60 participants were in attendance. The students were training in the progressions of mastery of the Bodyweight Strength Development and Master Phil Ross was one of the 15 participants to pass the exam and receive certification upon the course completion, earning the title of Bodyweight Strength Specialist. Master Ross, getting set to celebrate his 50th Birthday this October, was the only participant over the age of 40 to receive certification. He will be launching his “Fit and Fifty” program and posting YouTube clips adding more training tips to his active Phil Ross channel
Below is a write up regarding some training benefits from the training:
Naked Warrior Certification/Workshop: Phil Ross, RKC Team Leader, 8th Degree Black Belt
The workshop consisted of an incredible amount of extremely useful strength and balance developing techniques as well as strategies. The progressions to the specific tasks were particularly relevant because you are gaining useable, practical, applicable strength while you are learning strength skills. Some people may never be able to execute a one arm push-up, pistol, an L-sit pull-up or handstand push-up, but they will achieve significant strength gains and improve their lives through their strength practice.
People may think that if they can’t do a one-arm push-up, there’s no need to train in this fashion. That would be akin to telling a runner not to run, because they will never be able to run a sub 10 second 100 meter sprint. Nonsense, incredible strength and body linkage is developed with body weight training and that results in improved performance in strength, kettlebell training, weight lifting, sport, martial arts and daily life. If a student is able to perform a pull up and 20 two-legged squats, they will certainly be able to carry a bag of groceries up a flight of stairs.
Results are achieved by consistent, intelligent training patterns. Exercise discipline in your training. Build slowly and do not skip any level of the progression. That may result in “gaps” in your strength and prevent you from attaining the highest level of proficiency. Achieving real strength does not occur overnight, it’s a process. Quick gains lead to injury and rob one of their potential. Strength is a marathon, not a sprint. It’s a long process, but the results can last a lifetime!
Greasing the Grove: How to Dramatically Increase Strength
Strength, in certain movements eludes many of us. How do we harness this power? By Greasing the Grove – according to Pavel Tsatsouline, the father of modern day Kettlebell Training and Strength Development. It’s a very simple and pointed notion, yet requires great discipline. You have to re-tool your thinking from simply working out to practicing strength.
If you desire to get better at a specific exercise, you will need to practice it throughout the day. Do not do your sets to failure, rather focus on doing 50 to 60% of your maximum. For example, if you would like to increase your push-ups and you max out at 50, do sets of 25 or 30 reps 4 to 5 times throughout the day. You may want to vary the routine by performing 5 to 10 repetitions very slowly or a combination of the two.
Only focus on one to two exercises for 4 to 6 weeks. I recently underwent neck surgery and was unable to do much. I started doing 10 push-ups several times during the day. Within 6 weeks I was up to doing five, one armed push-ups! Now I am able to do pull-ups, so I am doing 5 pull-ups and 1 pistol (one legged squat) at a time. I’m doing this 5 to 6 times a day.
Why does this work? Shouldn’t we train to failure and then recover and get stronger that way? ABSOLUTELY NOT! You increase your strength due to synaptic facilitation. By utilizing a relatively intense stimulation repeated frequently at full strength, increases the strength of the synaptic connections. In other words, more boost will be given to the muscle when performing a given exercise and the muscle will have learned to make a harder contraction and yield more strength.
You may do the same with weights. If you are able to perform a maximum dead lift of 400, do sets of 3 to 6 reps of 250. Do it 4 to 6 times a day. I have a friend of mine who increased his already respectable bench press by more than 75 pounds in 4 weeks! He was bench pressing 425 and started “Greasing the Groove” by doing 3 repetitions of 315 4 to 6 times a day 4 days per week. His bench press went through the roof in 1 month & he broke the 500 pound mark!
Pick an exercise, do it frequently 4 to 6 times a day and keep it up for 6 weeks and see how you improve. You will be astonished. Let me know your results.
Train Hard & Train Smart!