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Explore The Movements

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Ark Ro

Level 2 Valued Member
1.Self introduction：
Hello everyone,
My name is Ray, from Taiwan.
After reading Pavel Macek training log, I was deeply encouraged and would like to learn from him.

螢幕快照 2022-04-01 22.30.48.png
—“鑑jiàn 往wǎng 知zhī 來lái"_calligraphy

There is a Chinese proverb “鑑jiàn 往wǎng 知zhī 來lái", which means "Seeing the past to know the coming".
I think this is what the training log means and hope the training log can help myself and others.
If you have any questions or suggestions, please send me a message, we can exchange experience and discuss more. thank you!
(Please forgive my poor English, some are from google translator)

2.Purpose:
Improve the quality of life and General Preparation Phase.

3.Plan in progress (starting from 2022.2.5):
S&S
Starting weight:
OAS: 12kg
TGU: 24kg

Instergram: Arkro
 
Ark Ro said:
1.Self introduction：
Hello everyone,
My name is Ray, from Taiwan.
After reading Pavel Macek training log, I was deeply encouraged and would like to learn from him.

View attachment 16841
—“鑑jiàn 往wǎng 知zhī 來lái"_calligraphy

There is a Chinese proverb “鑑jiàn 往wǎng 知zhī 來lái", which means "Seeing the past to know the coming".
I think this is what the training log means and hope the training log can help myself and others.
If you have any questions or suggestions, please send me a message, we can exchange experience and discuss more. thank you!
(Please forgive my poor English, some are from google translator)

2.Purpose:
Improve the quality of life and General Preparation Phase.

3.Plan in progress (starting from 2022.2.5):
S&S
Starting weight:
OAS: 12kg
TGU: 24kg

Instergram: Arkro
Click to expand...
Welcome to the forum mate, good luck on your Simple & Sinister journey.
 
Completed Project: Before Simple (2021.10.12-2022.1.29)
This project was my first project after learning the basics of Swing and Turkish get up , was suggested to me by Adam Wen. Thank him very much.
Purpose:
1.Familiar with movements to improve strength
2.Take into account the learning of other kettlebell techniques
Training content:
Swing 10*4
Turkish get up 1/1*6 (12 in total),
Practice three to four times a week, swing weight up according to body sensation, one set at a time; Turkish get up can reach 12 minutes After finishing, you can test the quadruple Turkish get up, you can add weight or another high standard for 20 minutes after passing Complete a total of 10 sets of double TGU with a total of 20,
Practice the basic principles:
Sufficient rest between sets, talk test (if it takes more than three minutes, please lower the weight)

Training result:
Swing 12kg to 28kg (10/10*4)
Double Turkish get up 12kg to 24kg (TGU2/2*10-18min)
 
4/2_S&S traing log (39/90)
One arm swing:
16kg10/10*5
Turkish get up:
32kg1/1*5

Focus the "relaxation" and "tension", it was much easier after I caught the feeling. I changed places to practice there without a 28kg kettlebell, so I upgraded to 32kg to do it, rested well between sets, and slowly got to know the 32kg friend.
 
4/3_SS training records (40/90)
One arm swing:
16kg10/10*5
Turkish get up:
32kg1/1*5
The swinging of the right hand was smooth, but the left hand was not quite smooth, so I continued to practice my feelings, and I slowly adapted to the next reduced group break of 20 seconds (1:10), and the Turkish stand-up was easier and smoother than yesterday, with two small changes.
1. change the right hand to hold the kettlebell first, because the left side tumbling is not quite smooth so practice the left side first.
2. The rest was reduced a bit, totaling 18 minutes.

This time the translation using DeepL seems to be better than Google.
 
4/4_SS training log (41/90)
One arm swing:
16kg10/10*5
Turkish get up:
32kg1/1*6(24:00)
The swing was a bit stressful after the rest, next rest and then adjust to 1:20 seconds, and pay attention to breathing to see if it will be better, the sixth group failed once, to elbow support before the center is not grasped well, ⋯ the mat is very important!
 
4/5 Rest walk
4/6_SS training record (42/90)
One arm swing:
16kg10/10*5
Turkish get up:
32kg1/1*5(21:00)
The swing heart rhythm is not stable, it should be the left side of the power skill is still not good
S__140533764.jpg
 
Take a break for a while
Continuously updated

Season 3_Simple & Sinister Start!
Eleven Week Project
Objective
Familiarize with technique
Improve thoracic spine mobility and shoulder mobility

First season ran for three months with the S&S book's plan
The goal is to learn the movements and improve the strength and avoid overtraining
Start from the 2 hand swing to improve the basic strength and movement technique learning adjustment
No more than three practices a week
Final SW at 24
TGU at 24kg(2/2)*5

The second season is also three months by default
Movements changed to one-handed swing from 12kg to 16
But it was also the beginning of injury
First, tennis elbow, then TFCC (old injury)
Because of other sports, I had to stop practicing due to injury.
Now I have developed a conservative rest when there are signs
About a week to two weeks of rest to recover
When resting, empty-hand practice
And then the back injury is conservative pain-free practice
But the progress has been stagnant for a while
So I just stopped the whole thing.
About a month and a half to discuss the problem with the physical therapist
The second season only had about 40 days of real running time

Season 3_Simple & Sinster Start!
That's now
Physical condition has stabilized
About two weeks after graduation from physical therapy
The bridging practice is in good condition
The 11-week plan for the third season is starting
The goal is to optimize the swing and TGU technique
The main premise is to lift weights conservatively without injury

Arranged with feedback from Gabe Coach
Arranged with feedback from the pre-session Gabe teacher
Swing and TGU technique passed
Clean is okay, military push has many small details to fix

So back to the S&S
Focus on basic skills
First 3 weeks of the program (6/20-7/10)
SW (24kg start) + TGU (24kg start)
Week 4 (7/11) Swinging to single hand (from 12kg)
Week 7(8/1-8/7)Deload
Week 11(8/29-9/2)DeloadFocus on basic skills
First 3 weeks of the program (6/20-7/10)
SW (24kg start) + TGU (24kg start)
Week 4 (7/11) Swinging to single hand (from 12kg)
Week 7(8/1-8/7)Deload
Week 11(8/29-9/2)Deload
Weekend of 11th week to learn from Sensei Gabriel, Kerry Dada and Sennin Translated with www.DeepL.com/Translator (free version)
 
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