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Post by cardwell on May 2, 2015 13:09:17 GMT
YSBers,
May 1st was my launch into a modified 10k Kettlebell Challenge. The traditional challenge consists of two exercises; a primary and secondary. The primary kettlebell exercise is the "Swing" (check YouTube for proper instruction) and a secondary exercise. I've modified this challenge by using a YSB strike as the secondary exercise. Here is the routine
Ascending Set One
10 reps of kettlebell swing
10 reps of YSB strike
20 reps of kettlebell swing
20 reps of YSB strike
30 reps of kettlebell swing
30 reps of YSB strike
40 reps of kettlebell swing
40 reps of YSB strike
50 reps of kettlebell swing
50 reps of YSB strike
Descending Set Two
50 reps of Kettlebell swing
50 reps of YSB strike
40 reps of Kettlebell swing
40 reps of YSB strike
30 reps of Kettlebell swing
30 reps of YSB strike
20 reps of Kettlebell swing
20 reps of YSB strike
10 reps of Kettlebell swing
10 reps of YSB
My first session took 12 minutes for the first set and 14 minutes for the second set. The combination of the kettlebell swing and YSB strike is an awesome workout! I anticipate that my times will get better over the course of this endeavor.
This is to be done daily for 33 days. Total reps per day is 300. At the end you'll be at the 10k number (actually a little more to account for miss counts). I'm using a 25kg kettlebell (55 pounds) which will get you huffing and stress your grip on the second set. At least, it does mine.
Use this as part of your YSB training to increase overall fitness and put laser focus on a particular strike. My plan is to cycle this routine through the year switching YSB strike focus and bumping kettlebell size/weight each monthly cycle.
So, if you're interested get a kettlebell and pick a strike and get going. You'll cuss me now, but thank me later. Lol
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Post by cardwell on May 3, 2015 14:58:28 GMT
Day 2: Set One - 11 minutes
Set Two - 13 minutes
Longer rest periods on second set, but a slight improvement from day one. The two repetitions of 50 and the descending 40 really stress the grip on the kettlebell.
My focus strike this month is the Bear Rushing Shoulder Leaning Strike.
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Post by cardwell on May 3, 2015 23:45:47 GMT
Day 3: Set One - 15 minutes
Set Two - 16 minutes
No, I didn't slack today! I really focused on working proper strike form. It slowed down the overall workout and made the kettlebell portion a little less taxing. End of day three totals: 900 KB Swings and 900 Bear Rushing Shoulder Leaning Strikes.
I forgot to add that I'm doing stationary strikes the first week. Week two will be the start of box stepping.
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Post by cardwell on May 5, 2015 0:58:10 GMT
Day 4: Set One - 12 minutes
Set Two - 13 minutes
Seemed like a decent pace. Focused on proper form on strikes. Good workout.
Four day running totals
KB Swing - 1200
Bear Rushing Shoulder Leaning Strike - 1200
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Post by cardwell on May 9, 2015 0:34:39 GMT
End of Week One -
KB Swings - 2100
YSB Bear Forward Leaning Strikes - 2100 plus (got in the proverbial groove and cranked out about 100 or so extra last night)
Overall this routine has got a little easier the last couple of days. Tonight starts the box step strikes. I'll report again in a few days.
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Post by cardwell on May 18, 2015 16:43:55 GMT
End of Week Two -
Had a small setback last Monday. I tweaked my lower back during the second set of 50 KB swings. Having dealt with training injuries through the years (getting older makes you smarter about such things), I took a couple of days off. When I started back using a 35 pound KB. Did that up till last night. Back is feeling fine now. I doubled up a couple of days to make up the two lost days due to injury..
Totals at the end of week two
KB Swings - 4200 reps
Bear Forward Leaning Strike - 4200 reps
I incorporated box stepping for the strikes this week. If you've not been practicing your YSB Bear Leaning Strikes while stepping, you need to work them. Developing shoulder/foot harmony is a little more difficult than standard hand/foot harmony.
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Post by cardwell on May 20, 2015 15:30:23 GMT
Slight modification to the challenge. I changed from two sets to one.
20 reps of KB Swings
20 reps of YSB Strikes3
40 reps of KB Swings
40 reps of YSB Strikes
60 reps of KB Swings
60 reps of YSB Strikes
80 reps of KB Swings
80 reps of YSB Strikes
100 reps of KB Swings
100 reps of YSB Strikes
Total of 300 each for KB Swings and YSB focus strike.
I changed it to really push my mental focus. The 80 and 100 work you hard. I'm back on the 55# KB after my minor lower back injury. In fact, I'm itching to go ahead and bump up to 70#'s, but will hold off till for now.
This is a great workout, but it shouldn't be the only YSB train in you are doing. I'm doing this daily right now and add other training to the mix. Turning, standing, changing and other non-focus strikes.
I'll update the strike totals later this week.
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Post by cardwell on May 23, 2015 16:41:09 GMT
End of week 3 totals
KB Swings - 6300 reps
YSB Strikes - 6300 reps
Just cranking along. The Knoxville Group is working Leaning Strikes this month and I really enjoy the application training. Biggest thing is toning down the power of leaning strikes that I've been developing with the 10k workout. What you might think is a light leaning strike can flat jar your training partners teeth. Not to mention bounce their butt off the ground. Be careful when you're working leaning apps. Just a word of caution.
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Post by cardwell on May 29, 2015 14:26:37 GMT
End of week 4 totals
KB Swings - 8400 reps
YSB Strikes (forward leaning) 8400 reps
Nothing really new to report about. Getting close to the 10k
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Post by cardwell on Jun 5, 2015 3:23:10 GMT
10k Challenge - Complete
I finished my first 10k Kettlebell/YSB Strike Challenge! I actually completed it on schedule. No small accomplishment due to my work schedule. I average 64 hours per week as an iron worker. There were some days that the last thing I wanted to do was train, but I forced myself to suck it up... Even when I was physically tired.
Granted, it wasn't a huge deal, but I proved that the addition of the KB swing (to help develop core strength and wind) with YSB strikes is doable. Not the average YSB workout, but it adds a little more bitter to the mix. lol
My YSB strike of choice was the forward penetrating leaning strike. I'm glad that I've now ticked off 10k of them and look forward to the next round soon. Biggest thing is developing proper shoulder/foot harmony, which I feel is getting better.
I'll be increase the KB weight on the next round to 70 pounds. That should be more fun.
I found that committing to do the challenge takes determination and perseverance. So, if you feel the urge to supplement your regular YSB training with a little kettlebell work then feel free to use my workout formula. It's a good workout! Give it a try and let me know how it goes for you.
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Post by cardwell on Jul 17, 2015 12:54:56 GMT
I'm about ready to start Phase II of the 10k/YSB Strike Challenge. I'm bumping up the KB weight to 32 kilos (70 pounds).
My strike emphasis will be the Stamping Rushing Strike,. It's the first strike in all the bear forms that I practice, which signifies to me the importance of this attacking method. I consider it as "the" bread and butter of the bear rushing strike arsenal.
The focus on Forward Leaning strikes in my first challenge resulted in a deeper understanding of leaning strikes, stronger biomechanics for that movement and a deeper, more mature understanding of applications. The KB swing half of it helped develop greater core and grip strength and positive cardio results. That experience was a win-win for my personal development and I hope that this new challenge will produce similar results with the stamping rushing strike and increased KB weight.
I'll be sure to post updates for those interested in tracking. Everyone is more than welcome to join the fun. It's excellent focus on a particular strike (pick one) with the additional benefit of KB training. Adds a fun new dimension to bitter training!
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myles
New Member
Posts: 44 
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Post by myles on Jul 19, 2015 6:49:48 GMT
Rand,
I was thinking about how the stamping strike starts off bear forms the other day, just as the stabbing strike ends the lion forms either in most of the forms if not all of them. I'm actually not sure if it's every one but it sure seems like it does for both. I think your definitely on to something there, I would go a step farther and say that the stamping strike may not be just the bread and butter of rushing strikes but possibly of the bear system in general. Bear also has a possibility of three strikes as the last strike in a form as well. Two of which are also rushing strikes, the third being that soft and following change/strike. So really at all times, in every (if not, most) of the 7 moves from a form, regardless of the strike, penetrating, carrying etc... there are almost always two rushing strikes (the exceptions being the forms that end with the soft following strike).
In Lion most every form opens with a sweep, if not solely a sweep, a sweep changing into something, ex: a sweep changing into a chop. Interestingly enough, the stabbing strike, although not one of the 24 basic strikes from the lion system could be considered a grasping strike in that it is point striking. Poking out the eye/grasping an eyeball, gruesome as it sounds.
Phoenix and dragon also have the option of three different attacks when it comes to the last strike in a form. Dragon even seems to me, if I remember correctly, to most often start with a kind of pushing strike.
I really think the forms are trying to tell us something, to hint at the importance of training certain attacks, or give hints to fighting strategies that different systems favor.
Anyway, I digress. Keep up the good work with the strikes and kettlebell swinging.
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mattc
New Member
Posts: 20
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Post by mattc on Jul 22, 2015 3:55:21 GMT
My compliments to the chef. Burly challenge. Respect, especially with a heavy work schedule. Thanks for sharing!
I've just started ramping up my KB conditioning again. I've opted for the snatch... just cuz Its fun. I really enjoy the snatch... Ahem... Although, the swing is probably a better compliment to strikes than the snatch. But for some reason, my back has been tweaky with swings but is fine with snatches.
I'm working at 100 - 150 snatches in five minutes with a 53# KB. Since all reps are done without setting down the bell, it's done at the end of my training sessions on Monday, Wednesday, Fridays. It's been a good high intensity boost - opens the lungs and is not too much to recover from.
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Post by cardwell on Jul 23, 2015 13:05:07 GMT
Excellent workout! Hats off to you. Let me know if you ever incorporate stair sets with strike training. I feel it adds to strike training development. Just my personal opinion, but cranking a set of KB swings/snatches followed immediately by a set of strikes really works both to the max.
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