Monday, June 28, 2010

World Cup Bracket Analysis....

It may be a little late for this, but here is my Analysis of the knockout round:

Bracket 1:
South Korea vs. Uruguay
US vs. Ghana
==> If we were going to get to the semi's this would be the year. We would have an even shot against any of these teams. Alas, it was not to be. I think Uruguay's offensive prowess will be too much, but the game will be fun to watch.
* Winner: Uruguay

Netherlands vs. Slovakia
Brazil vs. Chile
==> Netherlands and Brazil to advance. Both teams are playing well, but my edge goes to the Brazilians. Netherlands defensive weaknesses get exposed by Brazil
* Winner: Brazil

Bracket 3:
Argentina vs. Mexico (3-1)
Germany vs. England (4-1)
==> I would have expected closer games, but that is soccer. A rematch of some classic finals. I think Germany is too technically sound for Agentina.
* Winner: Germany

Bracket 4:
Paraguay vs. Japan
Spain vs. Portugal
==> Anything can happen, but I take Spain and Paraguay, with Spain going to the semis.

Semi 1
Brazil over Uruguay (Brazil is Brazil)

Semi 2:
Germany over Spain (Germany is playing better)

Final: Rematch of 2002, Winners: Germany

Kettlebell Clean and Jerk tips....

I noticed that some people have problems with their long cycle. I don't consider myself an expert, but I do have an eye for detail. Here are some tips that will help you out. Keep mind, these are RKC/RTK style as opposed to GS-style. Not that the style are that different, and GS guys are awesome athletes.

1) Jerk Grip: Most people use the same grip for the press as for the jerk portion of the long cycle. This is not optimal. You need to get the diagonal grip so that you can really load the tricep while keeping the biceps whip-like. If the handle is going across your hand, you will be stiff in the jerks. Also, you don't want to wrap your fingers around the bells when you do this, this flexes your CP joints, which stiffens your forearms (the muscles that flex the CP joint are extrinisic muscles) and the biceps. Keep your fingers on the outside of the bells. This will also keep your from banging your fingers between the bells. This is displayed very well in RTK.

2) Straight Wrist: I see a lot of people do this that have good form, so this is not a directive, but rather a suggestion. When cleaning the bells, you want to get the "V" between your thumb and forefinger on the outside horn of the bell. What this allows you to do is get that diagonal grip while still keeping a straight wrist. This is especially true when using the bigger (32kg +) non-GS style bells.

3) Initial Grip Setup: In order to get the diagonal grip, when you are setting up, start with your hands on the inside part of the "V" formed by the kettlebells. This will translate into gripping the top half of the handles, enabling you to get a better diagonal grip. You will almost feel like the KBs are an extension of your hands. More importantly, this will move the bells outward and back, improving your leverage.

4) The Clean: When you do the clean in the long cycle, you have to be:
a) Powerful with the hips
b) Fast with the hands
If you are passive with the hips, then you are forced to grip the bells. If you grip the bells, you can't be fast with the hands and you will have a hard time getting to a diagonal grip, and the jerk will be more like a push press. You want to have a powerful hip drive, and tame the arc with loose and fast moving hands.

5) Eye position: This is a very common mistake because of the subtlety. In my coaching I find that wherever the eyes go, the body follows. In the jerk portion of the long-cycle, a lot of people mimic what they do in the press, and that is look slightly upward. That works great for the press, because it improve leverages through thoracic extension and creates tension in the lats/arms. It is bad for the jerk because is separates the arm from the torso (reducing leg drive) and stiffens the arm. You want to look down on the horizon (as it says in RTK) to keep the bells connected to the torso and your upper body looser.

6) Hip vs. Knee action: In the "first dip" and "second dip" portion of the jerk, many people tend to dip with the hips going straight down and the knees going forward. This worsens your leverage and disconnects you from the floor. Try to get your hips back. If you feet come up while you are dipping, you are taking your posterior chain out of the movement, putting stress on your back and knees. I have found that this is very much affected by the poor grip positioning and/or eye focus.

7) Rotate the bells laterally in the rack: This was a tip I got from GS competitor/RKC Matt Schinaback. If you rotate the shoulders laterally while the bells are racked, you don't have to do them while you are jerking. This will tension out of the arms, giving you whippier jerks.

Sunday, June 27, 2010

Goal Line Technology....

In the Germany-England game this morning, Frank Lampard to a great shot from about 30 yards out that hit off of the crossbar and went in by about 4 ft. The only people who did not see it are the lineman and the referee. Granted, I have been in that position as a referee and that is hard to see. Also, you have to see the ball go into the goal, not just "think" it went in.

I personally don't like the idea of using technology to determine things that can be seen by referees. I like to keep it human. Here would by my "goal line technology':
Have an assistant (G) assigned to the each endline. They would be responsible for ball over the endline and also on balls into touch near them. It would look something like this.

<-------L------> ................G
________________ ________________
|****************|****************|
|****************|****************|
|****************|****************|
|****************|****************|
|****************|****************|
|****************|****************|
|****************|****************|
|****************|****************|
|________________|________________|
G................ <-------L------>


Given the importance of world cup games, add two officials would not be too much to add, this could also easily be implemented at lower levels, where electronic technology can not.

And just a comment, FIFA really screwed up with the ball. That is because they is too much money involved in the "official World Cup ball". I think they should do what they do in club soccer. Make the home club responsible for supplying the ball, and if the ref said it is OK, then you play with it. No need to get real creative with the ball, just make sure it conforms to all the rules: Size, weight, psi, round, safe, etc.

Introductory Kettlebell Workshop (South Tampa)

Introductory Kettlebell Workshop (South Tampa)
Saturday July 10, 2010 - 9:30 AM to 11:30 AM

Curious about kettlebells but were afraid to ask?

BayshoreKettlebells_Business Card

Come meet Florida's highest rated RKC Certified Kettlebell Instructor, Faizal Enu, and find out his secrets of effective kettlebell training.

Kettlebells help you:
* Blast Unsightly Fat
* Build He-Man Strength (even if you are a woman)
* Increase Mobility and Athleticism
* Increase Core Strength (if 100 crunches are your idea of a core workout, than think again)
* Look More Impressive

During this workshop, he will be teaching basic and safe techniques for getting the most out of your kettlebell training.

Some of the topics will include:
* Why everyone should be training with kettlebells.
* How to use high-tension techniques to improve strength.
* How to use kettlebell ballistics to give you a jack-hammer heart.
* How to engage your core with one simple yet brutally effective exercise.
* How NOT to hurt your back or rip your hands during kettlebell training.
* How kettlebell training can increase your sports performance.

get_up2

Before the end of the workshop, you will be put though one of Faizal Enu's best workouts, dripping with sweat but asking for more! Some don't make it all the way through the workout, and I am OK with that. You learn by doing, and sometimes you have to go to far before knowing that you have gone far enough.

Open to all fitness levels and abilities. Bring a notebook, a towel, and water!



Registration will be closed 24 hours before date of workshop.

Space is limited to first 10 people.

Workshop fee: $45 with advanced on-line registration, $55 at the door

Register Here: http://www.xtremeathletix.com,
then click on the "Workshops & Events" tab to register for the workshop.

Wednesday, June 16, 2010

I am sorry, but you are not fat because....

1) ...you ate corn, and corn is not really a vegetable.

2) ...you ate a sandwich with bread in it, because carbs make you fat

3) ...you could make it to the gym, to spend 45 minutes on a treadmill doing your cardio

4) ...because of your genes (and I don't care if your mom and dad are fat too)

5) ...because you are getting older (thermodynamics does not change when you turn 40)

6) ...because you can't afford to eat organic (that is a blogpost for a different day)

Come on now, I swear I heard it all, just in the last 1/2 hour.

Why are you fat, thermodynamics:

delta(energy of stored fat) = {delta(energy in) - delta(energy out) - delta(energy of lean mass)}

Translation: The amount of fat that you put on =
How much you put in your pie hole
- How much work you do
- How much lean mass you put on

(all quantities in terms of energy)

I have been on both sides of this (from 6 to 27% BF), so it isn't easy for me either.

Kettlebell Workshop Review/INTRO KETTLEBELL Seminar

"I attended this workshop last week and I can tell you it was awesome. I have been using bells for 4 (ish) months and have a good basic knowledge. Faizel (sic) was able to help me refine some basics and teach total newcomers as well. Faizel also cleaned up a couple of form issues with my press and had me pressing a 24 kg! I have never pressed anything heavier than my 16kg. For anyone new to bells or has a little bit of experience, this workshop is good buy. I am sending my wife and my good friend to this intro workshop and I plan on going to his level 2 workshop. If your in the bay area check it out, the gym is awesomely old school with huge tires, ropes, pull up bars and such. I learned a ton about the TGU as well and I got a great workout. Small class size also ensured more personal attention. Look into this.....

-Nick"

This workshop review typifies the responses that I get. It is not uncommon for anybody, no matter how experienced, to go up one bell size after one workshop or session.

Also, the TGU is a great exercise, but is very hard to teach. Since I teach it in my classes on a weekly basis, it is second nature to me. The TGU portion of the current RKC certification is ridiculously detailed (thank you MRKC O'Conner). If you want to master this exercise, come to one of my workshops.

Also, in these workshops, I get to work with a lot of different people at a lot of different levels. The great thing about this is that you get all perspectives, making for a more complete experience.

Again, if you are interested in this workshop, but wondering whether it is for you, IT IS. Sign up now:

http://clients.mindbodyonline.com/ws.asp?studioid=8925&stype=-111&sView=day&sTrn=100000004&sDate=6%2F19%2F2010

Tuesday, June 15, 2010

World Cup So Far

Here are my initial reaction for each of the first round of games:

Group A:

South Africa vs. Mexico (1-1) -- Good lead up game. The host country vs. a potential semi-finalist. The home country came out excited and loose. Mexico came out flat and tight. Even though Mexico had the run of play, they were lucky to get the result. They still control their fate in a very winnable group. I really like Mexico's black strip.

Uruguay vs. France (0-0) -- Acceptable result for both teams, but the game was a little flat. Both teams need to WIN their next match to advance.

Group B:

South Korea vs. Greece (2-0) -- Solid win for the athletic South Koreans. They are a tough out for whoever faces them. Fast, pesky, and annoying.

Argentina vs. Nigeria (1-0) -- Argentina got an early goal and did well to hold onto it. The Argentina back line did a good job of controlling the game, even though Maradona was criticizing for fielding a starting eleven without using "pure" defenders on the wing. I think against South Korea, they have to put their most athletic group on the pitch, so it is a good decision.

Group C:
England vs. United States (1-0) -- The game was defined by limited chances and that both goals were "broken play" goals. It was a good hard fought games played between the 18s. The US did not really need a result, and I though the choice of starters and tactics were smart, if not exciting. The United States still controls their destiny, and now has a good shot at winning the group and playing a lesser team (Ghana, Australia, or Serbia) is the Round of 16 instead of Germany.

Now, probably the biggest discussion of the day. Robert Green should remain the starter. I played goalie in soccer for a very long time, over 20 years. Very rarely do good goalies make mental mistakes twice. Also, good goalies are self-absorbed in the game and don't have elephant memories about mistakes. Robert Green should play. What is interesting is that if you ask a player or former player, they say Green should start. Normal media, they are calling for his head. Here is where I stand - If you are a reporter who has never put on a jock strap, shut the hell up or step away from the keyboard. An other point, the Europe-based game announcers are terrible. Get Marcello and Rob Stone back in the mix.

Slovenia vs. Algeria (1-0) -- Algeria was looking good until a dumb-ass handball led to a dumber-ass red card (and yes, it absolutely should have been a red card). Algeria can now play spoiler and the US-Slovenia game got a lot more interesting.

Group D:

Germany vs. Australia (4-0) -- Germany looked superb and was tactically very prepared. They did a good job of working down the middle and getting the ball out to the flanks. Could have easily been 8-0. Best team so far. Solid in all 3 levels.

Serbia vs. Ghana (1-0) -- Even though Ghana won late with the help of possible one of the dumbest hand ball penalties is the history of cup competition (I have a feeling this goes beyond just the World Cup). Ghana did play with cohesion and poise. Right now in lead for the second spot, and they have a look of a team that can hang with Germany. The loss of Michael Essien hurts, but they are still a contender.

Group E:
Netherlands vs. Denmark (2-0): Classic "Total Soccer" Dutch Squad. This team is fun to watch. I grew up in New York (fka New Amsterdam) and played a lot of soccer in the town of Guilderland. There is the idea of "Total Soccer/Clockwork Orange" there to. Netherlands got a break with the own goal. Sometimes you need that. The Dutch are a deep team (which you need since it is very easy to get two yellow in group play or knockout play) that will be fun to watch.

Cameroon vs. Japan (0-1): Disappointing loss for Cameroon. Even though Cameroon had the lead in shots (9-3), Japan created more dangerous chances and was more in control. Eto'o did not do much. Japan has a great domestic league and I think they are playing with a chip on their shoulder. Overall, the group is looking really strong. An aside, Cameroon looks physically impressive in their kits, where as their Japanese counterparts look like a U18 team.

Group G:
Italy vs. Paraguay (1-1): Paraguay is a solid team, so this is no "upset" or "moral victory." These two teams are the class of the group. Italy did well to scrape out a time. Remember, in 2006, they tied the US in one ugly-ass game (own goal and three red cards) and still won the Cup.

New Zealand vs. Slovakia (1-1): In the words of Bill Engvall, "who would have thunk" that this would be one of the most exciting games. Game tying goal for NZ in the 3rd minute of injury time.

Group G:
Brazil vs. North Korea (2-1): Good start for North Korea. The are athletic and organized on defense and they are dangerous on the counterattack. I called this the proverbial "Group of Death", and North Korea can definitely be a spoiler. The game was close, and Brazil played well. Great possession soccer.

Ivory Coast vs. Portugal (0-0): I thought this game would be more wide open. Christiano Ronaldo (named after Ronald Reagan, by the way) could not get going, and neither could the Ivory Coast. Didier Drogba still not in match shape, but a week and a half could change a lot. Disappointing for the fans, but it makes the group exciting.

Group G:
Honduras vs. Chile (0-1): I really wanted Honduras to win because they are CONCACAF members and two very good soccer players from my hometown (Jose Bu and Walter Chavez) are from Honduras. Chile just got the best of them and Honduras did good to keep it close.

Spain vs. Switzerland (0-1): The Swiss really stole one here. That is the nature of soccer - it is hard to score, and when you don't score you tend to lose. Spain is not very good at breaking the other team down with possession when they pack it in. Just like they did when they lost to the US, they were content to hit long crosses into the penalty area. One this game may do is set up a Brazil vs. Spain round of 16 game. That is the nature of this type of tournament is that the knockout stage is a crapshoot. I think the Swiss were offsides on their goal, it just did not look right. Remember, the goalie was ahead of the attacker after the save, and the ball hit the original shooters leg. I will break it down later.

Some other comments:
* The vuvuzelas are ruining the game - can't hear any of the vocal chants. And, oh yeah, they are just fucking annoying.

* The referees have done an OK job so far. Calls are missed, deal with it. Players have done some GED-level stuff to get red cards. I am sure the referees are thinking "Thanks numbnuts, I really don't want to give you a red card, but I have to."

* The European announcers are terrible. Just awful. The announcers on Univision are fantastic, and I speak Spanish at a 4th-grade level at best. If you don't believe me, try watching the Spanish channel. Remember this boys are girls: Just because you have a British accent doesn't mean you know shit about soccer.

* Maybe with the exception of Greece and Australia, no one looked outclassed. That is pretty good. It is awesome that you have world class competition from all continents (and I don't need some douchehat telling me there isn't a team from the Antartica or the North Pole).

* The big stars, Rooney, Ronaldo, Kaka, Messi, Spain, Drogba, Eto'o, and Henri have not shown much.

Thursday, June 10, 2010

Introductory Kettlebell Workshop (South Tampa)

Curious about kettlebells but were afraid to ask?

Come meet Florida's highest rated RKC Certified Kettlebell Instructor, Faizal Enu, and find out his secrets of effective kettlebell training.

Kettlebells help you:
* Blast Unsightly Fat
* Build He-Man Strength (even if you are a woman)
* Increase Mobility and Athleticism
* Increase Core Strength (if 100 crunches are your idea of a core workout, than think again)
* Look More Impressive

During this workshop, he will be teaching basic and safe techniques for getting the most out of your kettlebell training.

Some of the topics will include:
* Why everyone should be training with kettlebells.
* How to use high-tension techniques to improve strength.
* How to use kettlebell ballistics to give you a jack-hammer heart.
* How to engage your core with one simple yet brutally effective exercise.
* How NOT to hurt your back or rip your hands during kettlebell training.
* How kettlebell training can increase your sports performance.

Before the end of the workshop, you will be put though one of Faizal Enu's best workouts, dripping with sweat but asking for more! Some don't make it all the way through the workout, and I am OK with that. You learn by doing, and sometimes you have to go to far before knowing that you have gone far enough.

Open to all fitness levels and abilities. Bring a notebook, a towel, and water!

Registration will be closed 24 hours before date of workshop.

Space is limited to first 10 people.

Workshop fee: $45 with advanced on-line registration, $55 at the door

Register Here: http://www.xtremeathletix.com, then click on the "Workshops & Events" tab to register for the workshop.

Friday, June 4, 2010

Workout this week..

I don't even everything I did this week, but here is my best recollection:

Monday:
LC: 2 32kg 4 x x 2,4,6,8

Tuesday:
DDR and Swings: 2 32kg x 10 x 15

Wednesday:
Morning: LC test with 32kg: 2 32kg x 2 x 11
Evening: LC EDT with 24kg: 2 24kg x 103 reps in 15:00min

Thursday:
Pullups: BW x 2 x 5,7,9,10

Friday:
morning: TGU: 32kg x 10:00, and some DDR
evening: RTK Grind Block: 2 24kg x 5 x 2,4,6,8 + squats at end of last rung.

Ready for the grind block. Was a little sick at the beginning of the block, so not really where I want to be. Lost a lot of weight in the last two weeks, about 5 lbs. A little to fast for me.

Thursday, June 3, 2010

Great compliment today....

I got a great compliment on the Dragon Door Forum today, from jtsaint:

"Faizalenu, I always enjoy your responses. You have a great blend of whit and tough love."

Wednesday, June 2, 2010

Intro Kettlebell Workshop, Saturday June 5th

Kettlebell Excellence Series: Introductory Kettlebell Workshop (Level I) with RKC Instructor Faizal S. Enu


Date: Sat 6/5/2010
Time: 9:30 AM - 11:30 AM
Location: XtremeAthletix - 1505 W. Cypress St., Tampa, FL 33606

Curious about kettlebells but were afraid to ask?

Come meet Florida's highest rated RKC Certified Kettlebell Instructor, Faizal Enu, and find out his secrets of effective kettlebell training.

Kettlebells help you:
* Build He-Man Strength (even if you are a woman)
* Blast Unsightly Fat
* Increase Mobility and Athleticism
* Increase Core Strength
* Improve Posture
During this workshop, he will be teaching techniques for getting the most out of your kettlebell training.

Some of the topics will include:
* Why absolutely everyone should be training with kettlebells.
* How to use high-tension techniques to improve strength.
* How to use kettlebell ballistics to give you a jack-hammer heart.
* How to engage your core with one simple yet brutally effective exercise.
* How NOT to hurt your back or rip your hands during kettlebell training.
* How kettlebell training can increase your sports performance.
Before the end of the workshop, you will be put though one of Faizal Enu's best workouts, dripping with sweat but asking for more!

Open to all fitness levels and abilities.

Registration will be closed 24 hours before date of workshop.

Space is limited to first 10 people.

Workshop fee: $45 with advanced on-line registration, $55 at the door:
https://clients.mindbodyonline.com/asp/home.asp?studioid=8925

Tuesday, June 1, 2010

Another Great Review

I got another review on the DragonDoor website. While I appreciate every positive review that I get, I really appreciate the ones that describe what is happening on a personal level.

__________________________________
I have been training with Faizal for about 2 months now and I am already seeing great results. He has a very knowledgeable approach to teaching and always takes the time to explain why we do specific things. This attention to detail and willingness to educate instead of just trying to force you through makes for a much more enjoyable workout.
==> Translation: Any numbnut can put you through a workout. Results are from being intelligent.

What makes Fiazal an amazing instructor is how he stresses that he is right there with you and is gonna help push you through when you come to a wall. An example of this, a couple weeks into learning Kettlebell I had to do 400 swings as part of my workout for the day and it was the end of the workout. I was pretty much dead when I got to 350 and was lagging behind everyone else. I was about ready to quit when Faizal picked up a 70 pound bell and told me that he was gonna snatch it until I finished my last 50 swings, and that we were there to support eachother reach our goals. I immediately picked up the bell I was working with and pushed out those last 50 swings.
==>Now I know someone will say that 400 swings is too much for a workout, and in many cases that is correct. I had been working with James for a while and I know what he was capable of. Also, while it is easy to goad someone into doing work, I am appalled at some of the trainers out there who are NO SHOW AND NO GO. I am also puzzled by people who push people through bad technique. I also get very discouraged with trainers who teach kettlebells with absolutely no ability to use them.

Some of the people teaching KBs could never pass a snatch test. If you haven't been there, how are you going to tell someone how to get there. Just saying.... Anyone who works with me knows that I have been there and done that with KBs, strength training, and weight loss. I know for a fact it is way easier to teach someone KBs if they have never worked with anyone than if they are taught by one of the trainers out there.




James Meerbott - Tampa, Fl