2 x 32kg Jerk (25 reps in 1 minute)

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Gregor Sobocan, Master Trainer for the WKC and Head Coach of Team Slovenia, is a fast rising star in the international world of Kettlebell Lifting. To say that he loves kettlebells is an understatement.  In approximately two years time, he has transitioned from being a professional handball player to a phenomenal kettlebell coach and athlete. While in Greece, I witnessed Gregor’s crazy addiction to the sport. He had his hand at every feat possible with the bells (showing no fear of stepping on the platform when challenged).

Gregor will be competing in Chicago at the World Championships this summer and plans to be the first representative from the central European country to earn Master of Sport.

In this video you will see him, against his better judgment, do a sprint test with 2 x 32kg Jerks on his rest day (after a week of intense training). I hope you enjoy his interview below as well.  Gregor frequents the IC Blog so be sure to ask him questions in the comments section if you have any.

Cheers,
Maya
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Where do you live?

I live in Ljubljana, capital of Slovenia.

Who is your coach?

My coach is Eric Liford, Editor of World Kettlebell Club, and I have to say… he taught me all about kettlebells!

What is your current WKC rank? What are your goals for 2009?

Since ranks have changed recently, I don’t really have one now, but before that I did CMS (Candidate for Master of Sport) numbers. I know I can pass CMS with 28kgs, but I have not done it yet because I am focused on lifting 32s now.

My only goal (as a lifter) in 2009 is to pass MS numbers at the World Championship in Chicago on August 29th. Anything else would be a “reward” for my hard work.

What did you do before Kettlebells?

Before I started training with kettlebells, I was a professional handball player. Since we had an amateur S&C coach at that time, I started searching for something that would give me an “advantage” and I found kettlebells. Valery Fedorenko noticed a talent I have for the sport so we talked a lot. Eric Liford played a great role in my life there too. He convinced me that kettlebells would give me “superhuman” strength, power, and endurance. I did not believe him at first, but now, after one year of really hard training, I can feel it. It is hard to explain. I am stronger, more explosive, more powerful and have more endurance than I did as a professional athlete. I can say I am a better athlete now and am 30 pounds lighter!

Tell us about the different coaches you have learned from along the way.

Well, I was introduced to kettlebells by Pavel Tsatsouline, but truthfully it was not kettlebell lifting nor did I learn anything related to the proper usage of kettlebells. So, I was still looking for a coach who could bring my results where I wanted them. I found Valery Fedorenko who is my experienced Coach and Eric Liford is my every day Coach who helps me with my mental training as well. He learned everything he knows about Kettlebells from Valery, of course.

What is your favorite lift?

…hahaha, that is not a good question for a kettlebell lifter. I mean, with me it was like that at first. I loved Snatch before and I hated Jerk so I chose LongCycle. Now I compete in the Biathlon and I like it more than LC, but when I have to do Snatch, I would rather do Jerks (and the other way around). So, if I have to choose… I would say my favorite at the moment is one arm heavy Jerk.

How would you describe your current kettlebell training? How often do you train?

Lately I try to train twice a day, but it is not always possible. So, I do Snatch set in the morning and I really try to do a PR everyday. Then I do 2-3 sets of really heavy swings, 30-50 reps per arm. And, if I have time, one arm Push Press with 40kg.

Evening is time for Jerks. I do 2-3 sets (depends on my first set). I try to do between 5-7 minutes at 8-12 rpm, but it is different from day to day, from week to week. I try to do at least 10 workouts a week with kettlebells. I run a lot and spring time is great for biking so I cycle when I have time.

What are five quick tips you would give a lifter just starting out?

1. Start with a light kettlebell and learn perfect technique
2. Try to stay under the kettlebells as long as you can every set
3. Don’t be greedy too fast, you always have to want more
4. Keep a training log to see your progress from week to week
5. If you are not sure about your technique, find a good coach who will teach you (someone with high rank)

A great exercise for the rectus abdominis, hip flexors, and quadriceps.  It’s as simple as 1, 2, 3 but also deceivingly difficult.

The wonderful students of Team 1000

In honor of National Teacher Day on May 5th, the IC will be giving away a FREE Month of Bootcamp to one of the many deserving educators in our community. To qualify, you must be a full-time teacher instructing students at any level from kindergarten to college. This contest is open to current members as well as friends of current members.

Rules: Write and email us an essay (up to 500 words) explaining how your physical fitness will benefit your students. Last day for entry is April 30th. Winner will be announced on May 4th, with his/her essay published on our Blog.

Here are the HOT new IC Kettlebell Tees designed by 0700 star Tracy L. We have both women’s and men’s tees in charcoal as well as the women’s boat neck in basic black available in top grade American Apparel fabrics.

Click here to reserve yours today.

Please include name, style, and size.

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The USA’s second male Master of Sport, Dr. Scott Helsley, visited the IC on Friday. Since Scott holds the American men’s record for the pro long cycle, it was only fitting that he pick up a 40kg KB and do a set with the ICKB Girls. In this video, Scott is moving at 11 rpm while the ladies are going at 12-13 rpm.

Many thanks to Scott for coming out and training with us. It was a blast!
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The First World Kettlebell Club Fitness Trainer Certification Course on the West Coast is being held at the Ice Chamber on May 17, 2009. This course is open to anyone interested in improving their Kettlebell Lifting skills. Contact info@icechamber.com for more information.

One year ago, Alexa joined Morning Bootcamp to get stronger and have more energy. She had serious concerns about her ability to sustain the pace, do push-ups, and the prospect of achieving one pull-up. Little did she know then that approximately twelve months later, she would lose 8 pounds of body fat, do multiple pull-ups, and even earn a degree in Kettlebell Lifting!

Congratulations Alexa – your journey is an inspiration to everyone!

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Annie Shiraishi is a fierce competitor making her bid for the 2012 Olympic Games. In addition to being USA Judo’s 2008 Olympic Team Alternate in Beijing, she is one of the IC’s most cheerful and unassuming athletes. Be sure to say hi when you see her!

On March 17, 2009, Pavlos Giorgiadis set a new PR (and possibly another “unofficial” world record) in the one-arm snatch using a 32 kg kettlebell in front of Coach Pantelis Filikidis, World Champ Valery Fedorenko, as well as the rest of us attending the WKC’s International Kettlebell Sport Camp in Greece. It was an intense moment and one I’ll never forget. It was brought to my attention again today because the WKC released the much anticipated video of Pavlos’ incredible feat of strength-endurance.

For those unfamiliar with the sport, the footage may not be that exciting–he’s in the same place the entire 9+ minutes, doing the same movement pattern, lifting the same kettlebell — it’s not like watching Track & Field or Dancing with the Stars, but I say this with certainty: what Pavlos accomplished is nothing short of amazing. Spectators tend to look for struggle and the entertainment of possible defeat, but Pavlos never grimaces in pain or comes close to dropping the bell on his head. In fact, he never switches hands and yet, despite the obvious fatigue, every rep still looks exactly like the one before it. Notice how the bell is traveling up and down the center of his body and how his elbow and shoulder come to a perfect lockout and stop at 12 o’clock. Also, pay close attention to the precision of his rest breaks — on minute one it’s at rep 19. I wonder what else our KB students will notice about the timing of his breaks (hint: pop quiz in tonight’s class). For KB fans, these tiny details are aspects of the sport that we find riveting! My girevik buddy said he felt choked up after seeing the footage and I immediately agreed. In fact, I know I wasn’t the only one shedding a tear in the room that day.

-Maya

Lemongrass Pork Spring Roll… With leftover lemongrass pork; julienne and sprinkled w/rice powder, vermicelli noodle, Granny Smith apple, carrot, herb mix of mint, cilantro and pennywort and Nuoc mam cham (fish sauce dip).

Instructions:
In a large bowl filled with warm water, soak 1 rice paper wrapper for about 20 seconds or until soft. Lay wrapper out on a tea towel to absorb excess water. Transfer wrapper to a flat surface or plate. About 1/3 from the bottom of the wrapper, create a 3-inch long row by placing some vermicelli noodle, followed by carrots, apple, pork, cilantro, mint and pennywort leaves. Carefully fold the bottom of the rice paper wrapper over the ingredients. Turn in the sides and continue rolling up from the bottom. To serve, slice the roll in half on a bias. Serve with Nuoc mam cham (Vietnamese fish sauce dip).

Eating fresh and healthy doesn’t have to be boring… This was my Top Chef quick-fire challenge to myself. Using leftovers and what was immediately available in my fridge and cupboard. It is also my good parenting duty to teach my very picky 5 year old and his not so picky 3 year old little brother to eat healthy, to try everything at least once and to be mindful about wasting food.

One of my secret ambitions is to be a one of those “cheftestants” you see on Top Chef. I grew up in the kitchen and one of my first cooking experiences was at the tender age of 5. It was my duty to make the daily rice for dinner. In my mama’s kitchen we didn’t have many modern conveniences, certainly not a rice cooker so it was a tedious chore… Measure the rice, wash the rice until the water runs clear, then let it soak– “this will result in tender fluffy grains” –I can still hear her words echo in my ear. When it was time to cook rice, her instructions were to “use your ears to listen for the bubbles to recede, then turn it down; after that use your nose to smell when it is done”. I didn’t know it at the time, but she was teaching me how to use my senses around food. However tedious I thought my job was at that time, I now take pleasure in performing this ritual of prepping rice. Even though I own a rice cooker, I still often make it the old fashioned way on the stove, using my senses as my guide.

Speaking of senses, one of my favorite stalls at the farmer’s market is the herb and produce stall. Instantly I am excited as I lift the varied bunches of green and purple basil to inhale their pungent familiar smell, reminding me of a steaming hot bowl of beef Pho (rice noodle soup). The smell of fresh mint tickling my nose makes me want to have a frosty Mojito and the curly Asian cilantro with flowering leaf-tops would go great in a tarot soup. Fresh and raw herbs add seasonal bursts of flavor and color to any dish, as well as provide you with great health benefits. I invite you to visit the herb stall at your local farmers market and become inspired.

Finally, I know not every cook will stock their larder with ingredients like rice paper, fish sauce and pennywort. Don’t let that discourage you from getting into your kitchen and letting your creativity and taste buds be your guide. Why not introduce that tin of tuna to the lonely jar of capers and the ripe Meyer lemon just waiting for a squeeze? A healthy, tasty treat is waiting to be discovered.

-Nicki
Ice Chamber Office Girl

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An afternoon introducing a wonderful group of young ladies to the benefits of kettlebell lifting.