Category Archives: Girevoy Sport Training Program

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Girevoy Sport – 2010 Vegas Classic Results (Final)

Vegas Classic 2010 Girevoy Sport Biathlon,Kettlebell Competition“Your power is proportional to your ability to relax.”~ David Allen

I thought I would finish this series with a list of things that I wish I knew before I went to Vegas.  Like a runner entering their first 5k, entering at least one Girevoy Sport competition will really give some meaning to your training.  It’s truly an eye-opening, motivating experience.

Have a Goal.

First and foremost, have a goal.  Maybe it’s just to lift for the whole ten minutes.  Maybe you want to make rank, shoot  for a personal best  or want to break a record.  Whatever it is, have a goal in mind and train for that goal.

Get Some Coaching.

Second, try to get a least one coaching session in.  Whether it’s in person, via video or just e-mail or questions on a lifting forum, get a veteran’s advice on your technique and program.  Ideally, a one-on-one session with a GS coach is the best way to get a handle on technique flaws and programming ideas.  For some, though, the cost may be prohibitive or the nearest coach may be some distance away.  If that’s the case, consider getting your coaching electronically.  For instance, the World Kettlebell Club forum has a bunch of dedicated, world class lifters who go out of their way to answer questions and review video of their fellow lifters.


If you’re like me, you have to find time in the day to fit your lifting practice in.  With that said though, preparing for a contest should be a priority too.  With the cost of the entrance fee, travel expenditures and possible time off from work, it’s not the type of thing you can “sort of” do when you get around to it.  For me, paying my entrance fee helped cement my motivation to train and compete at the Classic.

Have a plan.

As I wrote in Part 2, I asked for help on the WKC Forum and Coach Chris Duffy was kind enough to provide me with a basic program to hit my goal of rank III.  With only 30 days to train for the Classic however, I had to train smart to peak at the right time and avoid overtraining.  Some of that is programming but the other half of that equation is listening to your body.  Yes, it sound like a cliché, but it’s one of the most important aspects of training.  If you don’t pay attention to your diet, sleep and stress, you’re going to deplete your energy levels to a point where you won’t want to, or be able to function.  With that said:

Religiously Work The Plan.

Practice intelligently.  With the goal of a contest in mind, you’re going to have to push yourself out of your comfort zone.  Frequently.

At the same time, you have to know when to push past that zone, and when to stay just this side of it.  Sometimes you’ll know when that is before your practice session and sometimes you won’t know until the  final minute of your last work set.  But during that final minute, if you think you can go for one more minute, try it!  That might be the time you hit that new personal best.  Sometimes it’s more of a mental block than a physical one that’s holding you back.

Eat, Sleep, and Be Strong.

Eat the right foods to fuel your workouts, sleep enough to let your body recover, and keep your focus on your goal.  In fact, it helps to write down your goal and post it around your house, in your car, on your computer at work, inside your locker.  Don’t lose sight of what you’re training for!

Make a List and Pack Your Gear 2-3 days prior.

Write down what you’re going to bring and then pack it a few days prior to leaving for the meet.  Do you use ace bandages for wrist wraps?  Get a new pair and pack them before-hand.  You should have your own water bottle, snacks, supplements, extra socks, sweats or track pants in case it’s cold, shorts in case it’s too hot; an extra t-shirt so you don’t have to sit around and wait in damp gear.  If you’re flying and don’t want to check your luggage, think about what TSA is going to allow in your carry-on.

Have Support (or a coach).

My main goal at the Vegas Classic was to hit rank III.  I lost sight of that goal when I began to have problems with my grip and I hadn’t properly briefed my wife on what I needed to do for that event.  I was preoccupied with trying to keep my grip on the bell and forgot what I needed to make my goal.

A support person or coach can snap you back to reality and remind you that you only need three more reps or can remind you that your technique is messed up.  They can also help take some of the nervous edge off as you wait to begin.  Don’t underestimate the importance of a teammate or coach in this regard.

Make Your Goal.

This is it!  You’ve been training for this moment, now give it your all!  If you make your goal with time to spare, press on!  If you’re falling behind, re-focus your efforts.  When the 10’00 mark hits, you want to be able to say that you gave your best.  No regrets!

Re-Evaluate and Make a Plan.

Did you make your goal?  Did you p.r.?  Did you fail miserably?  What’s your next step?

Take a week and relax, think about what you want to do next, then pick up the bells and get moving again.

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”~Greg Anderson

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Girevoy Sport – 2010 Vegas Classic Results (Part 4)

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” ~ Earl Nightingale 25,26,27,28…The guy down at the right end of the platforms is just cranking the reps…29,30,31… I’m a couple minutes into my jerk set at the 2010 Vegas Classic and already I’m wondering if… Continue Reading

Girevoy Sport – 2010 Vegas Classic Results (Part 3)

“Confidence is going after Moby Dick in a rowboat and taking the tartar sauce with you.” ~ Zig Ziglar Prior to training for rank III biathlon and the Vegas Classic, I had finished Level 20 of the Fitness Protocol with the 16 kg kettlebell in July, and had been training the jerk and longcycle with… Continue Reading

Girevoy Sport – 2010 Vegas Classic Results (Part 2)

“I will strain my potential until it cries for mercy.”— Og Mandino I tested for rank IV on a Monday evening at the end of September, as the Winter sun was fading away.  With my wife counting for me, I hit 100 jerks and 79(R)/90(L) snatches.  I don’t know if there were any no counts… Continue Reading

Girevoy Sport – 2010 Vegas Classic Results (Part 1)

“Nurture great thoughts, for you will never go higher than your thoughts.”— Benjamin Disraeli Girevoy Sport – Thoughts On The 2010 Vegas Classic Well the WKC Vegas Classic is done and in the books.  You can see the results here.  And while there’s an old saying that what happens in Vegas, stays in Vegas,… Continue Reading

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