DO NOT SACRIFICE QUALITY FOR QUANTITY

Fellow DV8'ers,

Today, I continued my filming of some more Kettlebell Concepts for my new website, which will be a continuation of DV8Fitness, named KETTLEBELLS.ME. I went into some very basic, but very important concepts that we all tend to forget about. The hinge, deadlifts(using a pole), Hardstyle(compression) and pressurization.

As I talk more and more about these topics, it has occurred to me that the requirements for Level II are attainable. There has been much talk that the Level II Cert requirements for the press and pistol are ridiculous. If we master the "Hardstyle" method of training and always make sure our form is perfect, we all can press and pistol the bell we are given.

REMEMBER DO NOT SACRIFICE QUALITY FOR QUANTITY!!!

The same amount of effort and muscle recruitment is applied to pressing a 16kilo bell as the 32kilo bell. I remember Brett Jones demonstrating how the hip snap is the same when swinging a 6kilo bell vs. the 24kilo bell. The concept of Compression and how your press is only as good as your clean is so true. Slow it down and think about squeezing every muscle in your body to get that bell up. It works.

Looking forward to Level II.

New Personal Record on my Deadlift!!

Comrades,

Well, I surpassed my previous deadlift number by 30 pounds. I did 6 sets of Deadlifts.

135, 225(feeling strong), 265, 315, then 335. Supinated/Pronated grip, and back was straight. I used the PVC pole and started with a set of 10 reps, making sure my 3 contact positions were in line. I felt so good and so strong. My next goal is 400. This will take some time though. I am starting to swing the 32's, which really help prep for the deadlift.

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Dv8Fitness videos are up on Utube. Check them out and tell me what you think. Of course you always want to cover more than what you say on video. So, these will be updated. I am going to video every Sunday, so keep looking on Utube for some good videos.

Also, KETTLEBELLS.ME will be coming soon. Stay tuned Comrades.

I'm assisting in the October RKC

Comrades,

I have achieved one of my many goals I set for myself. I was asked to assist in the October RKC Cert. This is a big deal for me and just the beginning of an incredible journey along the RKC path. I can't tell you how great it feels to be apart of such an amazing community of RKC's. I have such a great passion for teaching the RKC system that this opportunity is incredible.

I have also signed up for the Level II cert in June. The requirements are indeed very high, but this is not a typical Certification. This is the weeding out process ladies and gentleman. Are you in or out? I look forward to the challenge, bring it on!!!

On another note, I have started to video and post my tutorials on Utube of the 6 basic KB movements for my clients to view. They are not complete yet, but will be by the end of next week. Hope to have my Kettlebells.Me site running as well. Wait till you see that one.

Hope to see everyone out to class this week.

Stay strong and keep swinging bells.

Phil.

Simplistic, Time Efficient and Deadly Effective!

Comrades,

As most of you who know me, I'm small but, mighty. I'm a buck fifty now, which seems to be where my body has been for a while. A lot of this even weight is due to shitty Nutrition and lack of good old fashion iron pumping. Things have changed though. After ready Purposeful Primitive, by Marty Gallagher and attending the CK-FMS workshop I have started to change up my routine.

Right now, I'm following the 2-day split routine:

Day 1= Squat, Bench Press, Sumo Deadlift
Day 2= Squat, Bench Press, Convention Deadlift.

Yesterday, my deadlift session went like this: 6 sets, 135, 155, 185, 205, 225, 245. I felt strong. Before I started my deadlifts, I used Gray Cook's stick method. Keeping my head, Thoracic spine and sacrum on the stick. This went into my muscle memory and then I banged out 6 sets with perfect form. I will be up over 300 in no time.

I am attending the RKC Level II Cert in May of 09. They just recently made the requirements much harder. Starting to use the 32kilo more often now. I feel good and am eating very well.

I will keep you all up to date on my progress. Remember, form is everything.

Keep it simple stupid

Comrades,

Today I got to get in a great 45min workout with Team Leader Will Williams. We met at South Ardmore park with a 20kilo and a 24kilo bell. Some of my best workouts are the ones where I choose one Kettlebell movement and put a little spin on it. For example, we did a ladder of dead clean and presses(singles).

Dead clean and presss, R and L. Then Farmer walked the bell 50yrds, dropped them and ran back to the other bell. We really focused on our form. Powerful cleans and good grinds, thats it. Every muscle from my toes to my hands were burning.

It's time to start focusing on slowing down our movements, doing fewer reps and really focusing on your form. Form is #1 priority, no matter what. Whats the point in doing anything if you do not have proper form. This is why I spent the first part of my last class, doing basic swing drills.

So, if your training on your own. Don't think of some crazy routine or the latest Kettlebell move. Stick to the basic movements and try to master them first.

I am in the process of putting together a video clip on the 6 basic Kettlebell movements. These will be 3-5 min clips of each movement. I will be putting these up on my new site KETTLEBELLS.ME.

See you all in class.

Phil Scarito, RKC

Are We here to Entertain our Clients?

Comrades,

I was reading David Whitely's Blog today, Senior RKC Instructor. He wrote about strengthening your weakest link. Everyone of us has one. Do we know where it is, some of us do but, some of us don't. It is our job as fitness professionals to identify our clients weakest link and help them repair what is needed to make them strong and healthy. Yes, there are those of us who put our clients through very demanding trainings, and there are those of us who feel the need to entertain them as we do it.

After reading his article, I started to think that as a trainer, I need to be first and foremost concerned about that weak link that my clients have and how can I fix it. I know some of us realize we have an imbalance but, we don't want to take the time to fix it. We would rather go for a run or lift weights.

I urge you to really think about your training and where it is going. Think about the goals you have and share them with your trainer. Hold them accountable for your progress. Ask them to identify your weakest link.

I am on a mission to identify my clients imbalances and to fix them the best way I know how,(FMS). A lot of these issues can be fixed in a short period of time. It just takes effort on the part of the client to do their homework and as a trainer to hold them accountable.

Phil Scarito, RKC

CK-FMS Summary-Please Read This Comrades

Comrades,

This weekend has enlightened me in so many ways. Just when you think you have a pretty good understanding of training principles, the FMS throws a wrench in it, in a good way. The Functional Movement Screen Workshop that I attended has changed the way I train and initially screen a client. Think of it this way, we all develop movement patterns that over the long term, if not corrected end up giving us lumbar pain, knee and hip issues. What if there was a way to correct these movement patterns, allowing everyone to train with no imbalances? As stated in my FMS manual, "The focal point of this program is that significant limitations or Right and Left imbalances exist in some individuals at very basic levels of movement."

So what does this mean to you? Why should I go through the screening process?

I don't know about you, but I don't want to lift weights, run and press a bell when my body has a dysfunction. What am I doing? I'm inevitably going to create an injury. I want my body screened and corrected, bringing me to an even level so I can build upon it. Brett Jones, Master RKC Instructor said, "What we are doing is building fitness on dysfunction." I don't want to train around a pre-existing condition, not fixing the root problem. The idea is to individualize a training program based on a client's weakest Link.

This brings me to my next point, BOOTCAMP training. Since, all of us have some sort of imbalance, how can we train a group of 20, 30 even 40 people at one time and focus on their individual weaknesses? Everyone has a different weakness and corrective exercises for that weakness. So, we are essentially building fitness on dysfunction and not making anyone better.

This weekend I and my fellow RKC Instructors were the 1st group of RKC's to learn how to properly screen clients and find their weaknesses. They gave us the corrective movements and conditioning exercises to create a healthy-symmetrical client. I will be screening each and every client of mine over the next 3-4 weeks. I look forward to the process and making my clients healthier and stronger.

Phil Scarito, RKC

Update on my trip so far

Comrades,

It's been only the first day, but I have to tell you this Cert is gonna be amazing. Today I got to meet hang out with David Whitely, Kenneth Jay and Will Williams. We all unloaded about 20 crates of bells for the Cert tomorrow.

Got some great Pics to post. The hotel is awsome. There is an irish pub downstairs, where I can get Guiness on Tap anytime I want. Love it.

I will keep you all updated on how the beginning of the Cert goes.

Phil.

FMS is around the corner

Comrades,

I am so pumped up for this upcoming CK-FMS Cert in St. Paul. It's a new Certification and a new venue.  The best part about it is that I will be with some of the best minds in the business.  Just being in the same room and shooting the shit will all of them is worth the trip. I am looking forward to learning from Gray Cook and Brett Jones. I have already purchased some of their CD's on the secrets of the Shoulder, Knee and Hip, great stuff.  

I will come back with a new way of screening my clients and will be able to offer them the best instruction.  Learning never stops for me. 

More to come.