High Volume Kettlebell Presses

Today I moved up in intensity for the Kettlebell Press. I moved from the 20 kg Kettlebell to the 24 kg kettlebell for the high volume Press day.


Definitely made a difference as I was able to do 160 reps with excellent form. With high Volume Strength work it's very important that it be done with submaximal weight and NEVER done to failure. The purpose of this type of workout is to get a lot of work done correctly. It is really for practicing solid technique and to really develop a "feel" for the exercise.

I did accomplish this today.

What Does Warren Buffett Know About Kettlebells?

Perhaps this is becoming a broken record but I can't stress enough that "simple" is very often the best approach to success.I am focused on only 6 movements at this point. All I practice is swings, Turkish Get Ups, Snatches, Tactical Pull ups and Pistols. I throw an odd sprint or two into the mix, as well as some front squats. Nothing in my workout matters right now and if I continue to spend time on the above, I will promise you that my progress will continue.

I will be stronger, nimbler, more flexible and have more wind than a hurricane. And I can promise that I won't be bored. A few of you have emailed me and said that they couldn't possibly stick to such a shallow and rigid regimen. That's fine. Keep doing what you've always done and nothing will change at all. Same stuff, same result. Which for most means that neither their performance will be enhanced nor will their body changes. Much less their mental strength.

I'm asking that you give it a shot. Now you ask what in the world dues Warren Buffett have to do with this?

A lot it seems. Buffett has been employing the same basic methodolgy to equity and debt positioning for over 40 years. He uses basic probability to determine how he chooses to allocate his capital and it seems to work. He doesn't look at betas, nor alphas or Black Scholes etc etc etc. All he is interested in is "can I get a better return on my capital here than with a risk free investment." Simple seems to work for WEB. Is it easy? Probably not. His system requires emotional intelligence as well as the ability to do what others simply aren't doing.

Do you have what it takes to do things differently? If you do, then I would suggest that you may want to strongly consider kettlebells as your tool to achieve fitness second to none. Seems to work for the Navy SEALS. Check out a local RKC and please let me know if I can be of any assistance.

The best,

Sandy Sommer, RKC

What Have you Done in the First 100 Days of 2009

Well, Dax promised he'd be back 'tomorrow' and it's been a week.

A family emergency got in the way and he was unable to get back to us and share some more of his goal achievement 'secrets' but he's finally back with another interesting and thought provoking message to help us achieve your goals faster.

Today he's answering the most common question that his thousands of readers often ask about goal achievement and success.

"When Should I Begin?"

Believe it or not, it's a really common question!

People are of the belief that there is some special 'buildup' they have to go through in order to achieve what they want or that they have to 'prepare' or 'get ready' or have all their ducks in a row before they can finally go after what they want.

They tell themselves they'll start to pursue their goals...

...tomorrow
...next week
...next year
...when the kids get out of school
...when the kids go back to school
...when there is more time
...when things settle down
...when there are less bills
...when there is more money
...when the moment it right

And all the while they delay the pursuit of those things that would make them happiest because of... something. Some 'reason' for why they couldn't possibly go after their goals right here, right now.

So here's Dax's answer.

(I think you know it already) : )

Start right here, right now with whatever resources you have at your disposal to build the life that you most dream about having.

You see, you can carry on dreaming about the things you want or you can do something about them.

You can let the daily routine of your current life run the show or you can make the changes you want to see.

You can keep putting off and delaying your happiness until 'someday' or you can begin doing the things you know you are capable of doing TODAY!

The choice is yours.

You have the power to choose.

You see, it's all too easy to fall into the same old routine of saying to yourself 'someday I'll do it but right now I just have too much on my plate'.The truth is, you will ALWAYS have tons of things to do, tons of people to see, tons of places to go, chores to be done and bills to be paid.

That's life for us all, right?

But if you don't at least START building the life of your dreams, regardless of how busy, tired, stressed, broke you are then you stand zero chance of ever getting there don't you?

So start today my friends.

Start today.

You don't have to do much. You don't have to change the world in an afternoon. Just change one thing. Do one thing different to how you did it yesterday and you've begun to move your life on a different course. This is the REAL 'secret' of goal achievement.

It's taking action.

But you knew this already, right? : )

Sandy Sommer, RKC

Click Here!



P.S - What one action are you committed to taking TODAY? Write it in the comments area... I dare ya! :)

Turkish Get Up Practice

Today was my kettlebell variety day. I did Turkish Get Up for 20 minutes alternating reps, left and right with the 24 kg kettlebell.

After that I worked on my Tactical Pull up. I hung the 24 from my foot and alternated just doing a lat engagement. Worked my way up to doing about 3/4 of the pull up. Really felt good tension and increased ability. Will keep working though this as it is my weakest link.

Sandy Sommer, RKC

Viking Warrior Practice

Yesterday, I worked on 2 of the three base strength lifts, as prescribed in the Sr. RKC, Kenneth Jay in the Viking Warrior Conditioning Manual.

I did low volume work using the 8 KG kettlebell for tactical pull ups as well as for pistols.

I did 20 reps of each Viking Strength lift in sets of 2. This week is the second week of low volume strength practice and next week the volume will increase and the load will go down. Already feeling much stabler and better about the pistols.

Also, I did 44 work sets of the mVO2 protocol. Felt a bit lethargic as I fight off a cold but was consistent in cadence and energy was adequate to get the job done.

Sandy Sommer, RKC