In April of 2011 I attended the St. Paul RKC. I had spent over a year preparing for that weekend. I often get asked about my training during that time. How did I prepare? What was my schedule? What weight did I train with? I will attempt to answer many of those questions in this post. Please understand that this was MY program and it worked very well for ME. I was able to train injury free and pass the RKC. When I walked into the RKC I felt strong and in the best condition I could possibly be in. I was able to get through the entire weekend without any hand issues, minimal fatigue and zero soreness.
Let's start from the beginning. I have mentioned this before and I will say it again. Go to the HKC first! If you don't know why... read this! In my opinion, until you have spent time working with an RKC instructor, and you have attended the HKC workshop, don't attempt the RKC weekend. Leading up to the HKC you will be focusing on the 3 tested skills; swings, goblet squats and Turkish get-ups. These are half of the skills you will be expected to know at the RKC. Once you pass the HKC you're half way there. From here work on improving these skills and becoming very comfortable teaching them to others.
After my HKC I spent the next 3 months working ETK Right of Passage with the 24kg. I eliminated all running and other "cardio" activity. During this time I was able to focus on the single arm clean and press, snatches and swings. I would fill my variety days with get-ups and squats in order to continue practicing the RKC 6. I would mix up my swings sessions with single arm, 2 arm and double kettlebells. The goal was to continue improving my form while increasing my endurance with heavier weight. I would vary the load from day to day using single 20kg to 36kg all the way up to double 24kg/28kg kettlebells. At the time I did not have a pair of 24kg so I was forced to work with uneven bells.
Four months after my HKC I was getting tired of the ROP and still needed to improve my snatch test scores. So during that fourth month I decided to turn my focus to nothing but heavy swings. I tested my 5 minute snatch test and scored around 80 reps in 5 minutes. The next 30 days I went back to the Program Minimum. I did nothing but 2 arm and single arm swings with the 36kg along with Turkish get-ups using all sizes. At the end of 30 days I re-tested my snatch and scored 101 in 5 minutes. Because I had been training hard for a few months I knew it was time to rest. I ended up taking about 10 days off as recovery. Remember the body needs rest in order to heal...make sure you schedule rest into your training.
This brings me to about 4 months out from the RKC. This is when my training became more focused. Each training day would be focused on a skill. I would train 5 days each week while the using the 2 rest days doing mobility drills and working Pavels Relax into Stretch. My week looked something like this.
Sunday: RIT and Mobility
Monday: TGU's, Single arm pressing. Followed by light swing session
Tuesday: 15:15 snatch practice with the 20kg (not to be confused with VWC) followed with some low
volume 24kg snatching.
Wednsday: RIT and Mobility
Thursday: High volume swings.
Friday: Double cleans and front squats (goblet, single and doubles from rack)
Saturday: Complex day! This day was designed to be heavy and hard. Each workout was designed to
simulate a grad style workout.
When I started the program I was around 17 weeks from St. Paul. I added a light rest week into the program at week 7. Doing this would allow me 6 more weeks of training before I began cutting back. About 3 weeks out I cut the volume, and intensity back almost 50%. I took the time to let my body rest while doing minimal work to maintain my skills and conditioning. Even though I had gotten my hands under control, the last thing I wanted to do at that time was tear a callus. By the end of this program I was easily knocking off 1,000 swings with the 28kg in under 50 minutes. I had pressed (not strict but it went overhead) for the first time a 36kg with my right arm. I felt stronger than I had ever felt. I was able to do all of this with out any injuries.
Like I stated earlier. I wrote my own program based on my needs and weakness. Feel free to critique it, ignore it, or call it the worst program ever...in the end it worked great for me. I was able to focus each training session to improving my skills. I walked away from my RKC experience knowing I had worked hard (maybe harder than most) and I had earned it!
What ever program you choose to use make sure it covers the RKC 6. This includes doubles work! Give up everything else including barbell and body weight exercises. Remember the RKC is a school of strength and strength is a skill which must be practiced.
Let's start from the beginning. I have mentioned this before and I will say it again. Go to the HKC first! If you don't know why... read this! In my opinion, until you have spent time working with an RKC instructor, and you have attended the HKC workshop, don't attempt the RKC weekend. Leading up to the HKC you will be focusing on the 3 tested skills; swings, goblet squats and Turkish get-ups. These are half of the skills you will be expected to know at the RKC. Once you pass the HKC you're half way there. From here work on improving these skills and becoming very comfortable teaching them to others.
After my HKC I spent the next 3 months working ETK Right of Passage with the 24kg. I eliminated all running and other "cardio" activity. During this time I was able to focus on the single arm clean and press, snatches and swings. I would fill my variety days with get-ups and squats in order to continue practicing the RKC 6. I would mix up my swings sessions with single arm, 2 arm and double kettlebells. The goal was to continue improving my form while increasing my endurance with heavier weight. I would vary the load from day to day using single 20kg to 36kg all the way up to double 24kg/28kg kettlebells. At the time I did not have a pair of 24kg so I was forced to work with uneven bells.
Four months after my HKC I was getting tired of the ROP and still needed to improve my snatch test scores. So during that fourth month I decided to turn my focus to nothing but heavy swings. I tested my 5 minute snatch test and scored around 80 reps in 5 minutes. The next 30 days I went back to the Program Minimum. I did nothing but 2 arm and single arm swings with the 36kg along with Turkish get-ups using all sizes. At the end of 30 days I re-tested my snatch and scored 101 in 5 minutes. Because I had been training hard for a few months I knew it was time to rest. I ended up taking about 10 days off as recovery. Remember the body needs rest in order to heal...make sure you schedule rest into your training.
This brings me to about 4 months out from the RKC. This is when my training became more focused. Each training day would be focused on a skill. I would train 5 days each week while the using the 2 rest days doing mobility drills and working Pavels Relax into Stretch. My week looked something like this.
Sunday: RIT and Mobility
Monday: TGU's, Single arm pressing. Followed by light swing session
Tuesday: 15:15 snatch practice with the 20kg (not to be confused with VWC) followed with some low
volume 24kg snatching.
Wednsday: RIT and Mobility
Thursday: High volume swings.
Friday: Double cleans and front squats (goblet, single and doubles from rack)
Saturday: Complex day! This day was designed to be heavy and hard. Each workout was designed to
simulate a grad style workout.
When I started the program I was around 17 weeks from St. Paul. I added a light rest week into the program at week 7. Doing this would allow me 6 more weeks of training before I began cutting back. About 3 weeks out I cut the volume, and intensity back almost 50%. I took the time to let my body rest while doing minimal work to maintain my skills and conditioning. Even though I had gotten my hands under control, the last thing I wanted to do at that time was tear a callus. By the end of this program I was easily knocking off 1,000 swings with the 28kg in under 50 minutes. I had pressed (not strict but it went overhead) for the first time a 36kg with my right arm. I felt stronger than I had ever felt. I was able to do all of this with out any injuries.
Like I stated earlier. I wrote my own program based on my needs and weakness. Feel free to critique it, ignore it, or call it the worst program ever...in the end it worked great for me. I was able to focus each training session to improving my skills. I walked away from my RKC experience knowing I had worked hard (maybe harder than most) and I had earned it!
What ever program you choose to use make sure it covers the RKC 6. This includes doubles work! Give up everything else including barbell and body weight exercises. Remember the RKC is a school of strength and strength is a skill which must be practiced.
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