EVOLVE KETTLEBELL GROUNDWORK
The EKG system, I would call a hybrid of one part strength and one part movement. Taking in principles skill sets used in “movement,” as well as foundational tools found in traditional kettlebell courses, this style is all – adaptation… of the human kind, and even though Darwin once said, “survival of the fittest,”…truthfully, I think the Hunger Games will go to “those who adapt,will survive.” Moreover, the EKG System integrated unconventional drills found in (Circular Strength Training), Corrective Movement, Yoga and fascial tissue health. Whether your sport of choice is martial arts, soccer, football, basketball, wrestling, tactical response or endurance athletics, this 6 week course will offer you improved stamina, improved technical control of movement, power and agility, and neuromuscular adaptation.
Why? Simply put, from a primitive standpoint, as humans, we are meant to move, react and for the most part the human genome has remained relatively stable since our hunter-gatherer days, but in training and the majority of courses out there (I would have to agree) focus more on isolated exercises as a stop and start, moving from one exercise to the next, with very little intention and purpose in the transition. This is one of the key gaps, John Wolf, CEO and Alpha male with Wolf Fitness Systems, has realized is the missing link in our industry.
He encourages clients to understand the importance of transitional movement skills, as well as the necessary prerequisites before even beginning to pick up a kettlebell. These prerequisites set the client up for success, as well as allow the coach to assess risk before loading the client with weight. Since this course was a 2 hour introduction, we focused on 4 foundational drills; which included a pre screen, very similar to the FMS and SFMA top tier tests.
The body, when it is free to move adapts to challenges. 2 weeks ago I mentioned the “movement culture” trend that has been steadily growing over the last decade, and it is no wonder John Wolf and his team are leading the pack in our industry by combining tools to fit their community and honoring the path of humans in primitive movement.
I will say this again, we are meant to move, whether running from a predator, hauling a carcass, or building a shelter. Humans have always been on the go, often at maximum output for short period of fast locomotion. Taking this into account, the EKG method focuses on movement skills, not loading the body past what would be considered successful movement.
“ARE YOU FIT TO TRAIN” EKG
Attending the EKG Basic Kettlebell Workshop, the class was taken through 4 foundational movement drills; which were the squat, the press, the lunge and row and the deadlift. John broke them down, not only from the technical aspect, but showcasing the 4 positions of pediatric development (supine/prone, quadped, tall kneeling and standing) and how we “evolve” to fully grown adults in bi pedal locomotion. This is of course, the foundation of what we, at Fit to Train Human Performance Systems embody, and as a Movement Coach I cannot tell you how many course I have attended where trainers throw you into the drill without sufficient understanding of how we get from A to B. To hear John reinforce the importance of proper technical progression and screening risk, if one of the fundamental reasons why him and his team are (a) leading the pack and (b) inspiring the masses with his skill sets.
“How do I get from here to there, with power, ease and grace? As we develop these transitional movements, you will find you have an edge in your movement endeavors.” ~ John Wolf
DROP IT LIKE A SQUAT
For instance; let’s break down the squat. In corrective movement, we screen the squat in the overhead standing position (deep squat) and if the movement pattern is less than optimal we break down the dysfunctional movement into components.
We teach the client to explore spinal orientation and spatial awareness using the wall, both facing the wall guiding the hands down and back against wall, keeping an upright spine, then we take them to supine and ask them to perform the squat without gravity, and so on.
Each drill, John and his team asked each of us to explore our range of motion and to understand the working relationship and connections of our shoulder to our spine to our abdominal pressure to our hip complex, knees and ankles and feet.
Sound familiar? It should! Can you spell FMS.
Another key component that sets the EKG system above the rest is the idea behind paced work sets. It’s about persistence. It’s not about how many reps you can perform, it’s about the ability to pace yourself and complete the 90sec work sets without stopping or putting the weight down and flawless transitions with intention and focus to detail.
An example of how the EKG System works, let’s take my first day back in Vancouver. Assignment #1 I worked through after a Free to Move TacFit style warm up with work sets around 12mins.
EKG Video Teaser: Circular Clean to Dragon Squat to Windmill Snatch: http://youtu.be/av1br8z9WhQ
50 Rep Practice Session of the following three movements:
#1 Shinbox Extension dbl 10kg KB 10 reps (1/1 rep count)
#2 Spinal Rock 5 reps
#3 Single Leg Deadlift, 14kg KB 5reps (1/1 rep count)
The total volume of work is recommended to be broken into sets of 5-10 and worked through slowly in a circuit format. The goal is to deepen your understanding of each of the movements and to begin preparing your body to perform them under load and in metcon style workouts. The focus of every rep should be to gradually refine your alignment while performing each movement.
EKG Teaser : http://www.youtube.com/watch?v=dddATDpw5-c
After a few weeks of building the foundation:
40 Rep Practice Session of all six EKGv1 body weight movements:
#1 Shinbox Extension dbl rack 10kg KB (1/1 rep count) 5/5
#2 Leg Thread (1/1 rep count) 3/3
#3 Spinal Rock 5
#4 Quad Press 8
#5 Single Leg Deadlift 14kg KB (1/1 rep count) 5/5
#6 Mountain Climber Sprawl 10
The total volume of work is recommended to be broken into sets of 5-10 and worked through at a slow to moderate pace in a circuit format.
The goal of assignment #3 is to increase total work capacity of the EKGv1 movements and to compress the time in which it takes to complete the workload. The focus of every rep is still gradual refinement of your alignment but should also integrate conscious breath work through the transitions to allow for more efficiency. Log the total time it takes to complete this work at a slow to moderate pace.
“Strengthening myofascial chains that were historically weak and allowing for a deeper understanding of balance and structure.” How is your current strength programming affecting your structure? Are you finding more strength through greater ranges of motion or is the opposite true?” ~ John Wolf
Get ready VanCity, because this summer, John and his pack will be coming to Vancouver and taking Canada by storm. If you are interested in hearing more feel free to contact me directly at [email protected]
GET ACCESS TO A FREE EKG BODYWEIGHT INTRODUCTORY COURSE HERE:
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To Purchase EKG DVD: http://www.madfitnessequipment.com/evkegrdvd.html