Primal Power Training

Ok, so I have not been really consistent in my updates. I've been busy to say the least, but I am thinking about it and wanted to drop everyone a line and let you all know I am still extremely active in my training.

 

I have really simplified my training as of late and this is why; 80lb Clubbell.

 

I Finlay got one of my own. Its at my place. I taunts me, it speaks to me, it says see you when you get home as I walk out the door and it challenges me ever time I walk back in. The challenge is simple.. "Lift me, swipe me, head cast me, squat me".

 

I need to remember how much of a monster this club is. Its 80lbs. The 45lb Clubbell is heavier then most people can lift. I've seen heavyweight MMA fighters crumple under it, its heavy.

 

This is the 80lb CLUBBELL! Its "like" the 45lb..only HEAVIER!!! So I need to limit my time with it and have kind of run myself into the ground with it.

 

Its ok.. its a new toy, its something I consider an honor to have and to hold and like when I discovered Whiskey.... I drank it... a lot... BUT I learned to respect it and use it as needed, same with the 80lb clubbell.

 

Strongman Sundays are going very well.  I think we have hit a point where an evolution is about to happen. I don;t want to say much more on this, but, I can tell me are about to become more than what we have been..and I am very excited about that.

 

Strandpulling is also a big part of my focus right now, I am pulling big numbers and will post a youtube vid soon, it will be very telling and informative. I think a lot of people talking about strandpulling as a rehab activity, which it is... but... its SO MUCH MORE and my strength has improved in all areas.

 

I will get back on track here pretty soon, like I said I got a lot going on, but its stuff I want to share.

 

-Kevin Wikse

So its been a little awhile since I've posted my training. Its been a busy couple weeks and I've been training very hard. Work, school, etc, etc, and all I've had time to do it train and I've gotten behind my blog, so I am going to re-cap what I have been working on. I know a lot pf you have even began to train along with my posts and I am very happy that I can help people out and help them achieve their own personal goals, that is SO AWESOME! So here is what I have been doing and looks like what I will be doing in the near future.

 

Strandpulling... I LOVE STRANDPULLING. I will be putting up a video on YouTube very soon about strandpulling and the "chain" method of reps, what it actually looks like, and the effort that goes into both pulling heavy strands and doing the "chain". You will sweat, you will strain, you will work.. BUT you WILL get results and GOOD results.

 

Let me tell you... its a great feeling when you roll/grapple with guys who are called in to spar with pro MMA heavy weight fighters because they are very strong and need to roll with guys that have sick levels of strength, well when those guys can't lock down arm locks and and chokes on me...because I rip right out of them.. I KNOW my methods work and strandpulling is a HUGE part of that.

 

I do the Front Pull, the Back press and the Overhead pulldown, I do them HARD and I do them HEAVY. Yes strand are great for rehabilitation and for a warm up, just like the 2 pound wooden clubs, BUT just like the 40-80lb clubs I swing, the 200-300lb cables are made for building bone snapping force.

 

Club swinging.... the pendulum and leverage holding strength is beyond what most people can ever figure out, its funky, its not normal and its a little scary to others and because its swing/traction force you can do reps into the 100s and build both strength AND endurance and NOT over train... nice eh? Not to mention.. your grip strength become that of King Kong's.

 

HEAVY leg training.. that means SQUATS!!!! Yep.... the weak, the lazy, the fearful will NOT squat, those of you that WANT to be powerful... you WILL squat and you WILL squat A LOT! Body weight and weighted and 10 minutes of step ups every training day, with out fail.

 

Also Diamond push ups..... hard, they suck.. but wow do you get strong. Set the timer for 5 minutes and do as many as you can, do some, rest and do more all in the 5minutes. Next time... try and beat your number by at least one... its that simple.

 

Strongman Sunday.. it was a relaxed day, and more a social day today, but work was done. Big Steve Bellanger put up some serious weight on the onehanded presses with stacked Kettlebells, I did some heavy swings with the 80lb Club and did some 20lb Club one handed overhead lever presses and 25-35lb Club jori swings into the triple digits and do 50 80lb Club Gama casts.

 

So a good day all in all.

 

I hope you all are training hard and having amazing results.

 

-Kevin Wikse

Brutal..... brutal workout today... and believe me it wasn't planned that way.

 

Strand Pulling is just so incredible... it really is. Its yet another facet in the glorious jewel of sick and unnatural level of strength. Its a scary, unrelenting, odd angle, constant fight against a set of cables... you will sweat and strain and be tested.

 

I am a huge fan of heavy high rep squatting and I believe, not only that heavy leg training SHOULD be done, it should be done before any workout. The body gets very warm, blood flows and testosterone release is KEY.

 

32kg front kettlebell squat 20 reps

45lb Clubbell pendulum to order squat 20 reps

45lb Clubbell pendulum to shoulder park 26 reps

 

Front Pull (Chain sets)

Yellow (210lb) 2 reps

Red(180lb) 8 reps

Orange (150lbs) 10 reps

Magenta (120lbs) 10 reps

Pink(90lbs) 10 reps

Purple (60lbs) 10 reps

Teal (30lbs) 10 reps

 

Back Press(Chain set)

Yellow 10 reps

Red 10 reps

Orange 10 reps

Magenta 10 reps

Pink 10 reps

Purple 10 reps

Teal 10 reps

 

Gripper work

Captain of Crush #3 3 "singles" and crush holds 10 seconds each.

 

15 minutes of full body stretching.

 

-Kevin Wikse

Working on my double front swipe goals with my two 45lb clubbells.

 

My reps looked like this 23-13-7-7

 

I finished up with 5 minutes of 45lb clubbell pendulum shoulder park squats... around 60 I think.

 

Yeah.. its short... but it was a long day I am off to bed.

 

-Kevin Wikse

Strand Pulling!!!

Front Pull

Red-1
Orange-8
Magenta-10
Pink-10
Purple-10
Teal-10

Back Press

Green-1
Yellow-10
Red-10
Orange-10
Magenta-10
Pink-10
Purple-10
Teal-10

One arm bicep curl

Orange-6
Magenta-8
Pink-10
Purple-10
Teal-10

Overhead Pull Down

Red-4
Orange-10
Magenta-10
Pink-10
Purple-10
Teal-10

5 minutes of 45lb clubbell Pendulum to order squats, reps uncounted... about 50 I think.. or very close.

Some grip work.

#3 CofC 5 singles and 5 close and 5 second holds

Done! :)

-Kevin Wikse