Fred Marcerou interview pour KeeganSH.com :
- Mon passé de sportif, mon cursus universitaire et mon expérience de préparateur physique
- Le développement des jeunes athlètes
Dans cette vidéo je parle aussi de mes mentors Thierry Richard, Noël Garrido et Lisandro Carlos Araneda Bassaletti, et je fais de la pub pourOlivier Bolliet et Aurélien Broussal
Sorry about the poor sound quality. I hope it will be better next time.
Easy Strength, mass made simple, never let go; Dan John writes great stuff. Listen to him speak on training and you’ll have to try hard not to learn something! Here are my notes from a Dan John webinar I found online. If you want to download the webinar follow one of these links and enter your email. They will send you the link. www.killingitwithkettlebells.com
www.chroniclesofstrength.com
Dan John – Throwing Discus
| * Have a solution for whatever your athletes are failing at. |
| * Swing is maximal hip bend with minimal knee bend |
| * The squat is maximal hip and knee bend |
| * 3-5 days / week in the gym for fat loss. |
| * The hardest thing is to build muscle mass – second is losing fat. |
| * Shop, cook, don’t get hungry, prepare meals – keys to fat loss. |
| * People who can’t snatch have poor thoracic more often than anything else. |
| * Rainbow – hip flexor stretch for everyone! |
| * Keep the gym tidy and everythnig else will be safer. |
| * Same but different – over 2-3 week cycles you add the next progression -squat clean, power clean, snatch, power snatch, clean grip snatch. |
| * Kettlebells and O lifts – not much else. |
| * Continue to master the squat while increasing the deadlift – goblet squat light for damaged guys. |
| * 80 feet to his throw with KB work and some technique. |
| * Swing will unlock the hip flexors – Goblet squat + hip flexor stretch. |
| * Lift the day after the game – hard day, Day 4-5 bench, box squat and deadlift. |
| * If it’s important do it everyday – if it’s not important don’t do it. |
| * To evaluate a program look for gaps and standards. |
What do you think about these standards?
I’m doing the Dan John Easier Strength Challenge – Day 18 today. Here are some of the best singles I’ve done so far. http://wp.me/p1tiXL-sZ
Comment below, like or send me a tweet if you have any epiphanies.
The Dan John / Pavel 40 Day Easy Strength challenge is working!
PB 2 – 70kg x 5
PB 3 – 60kg x 10
I hit 70kg for 5 today and then did an evening session where I got 60kg for 10 reps. These are big PB’s for me. I’ve never felt that solid on military press but now it just seems to keep going up!
Deadlifts are ticking along, I went up to 160 today but didn’t feel great so I didn’t go any heavier.
Curls – who really cares, but I’m still doing them.
I’ve been doing the wheel rollouts standing and my range is improving on them. If I’m sore I just do them kneeling.
I’m not even half way yet but there are some good signs that the program will work. The deadlift will be the biggest test!
81-83kg has been my body weight. This is normal for me but it has been trending upwards. I started the program while I was on a fast so that is to be expected. If I get to 85kg then I will put the mass gains down to the program.
Check out Biosignature 2013 – Sydney here
The adventure started here
Singles Day on the 40 Day Challenge. Day 7 is 6×1 (most days are 2×5). The idea is to make all your lifts and never really max out. You should coast to new PB’s. My first PB was on the barbell curl today. Nothing to get a sky writer for but a good sign after 7 sessions none the less 
BIG PB’s to follow!
The key point from Charles Poliquin in the new version of the biosignature course is do the basics well and you will go far. This is true for almost every area in life so why not for functional medicine!
The most obvious solution is sometimes the best one was the message from Charles as he unloaded his wealth of knowledge on the masses. I think the new format and the streamlined approach will have better results than previous courses because it’s been cut back to the bare bones. It also sets us for further training online OR another higher level cert. Both would be popular and I’m looking forward to seeing more from Charles and crew soon.
Here are some of the key points that I got out of the course:
If you’d like to know about what you could be doing to optimise your body fat, well-being and performance leave your comments below.
This was this mornings workout. I can feel the grease being grooved! PB on the military press might be close this week!
How’s your training going? Leave questions or comments below.
The video is about Pavel Tsatsouline and Dan John’s 40 Day Strength Challenge I’ve recently embarked on. Dan John has never steered me wrong yet so I’m psyched to see where I can get to on this program. The biggest challenge is to not go too heavy on the deadlifts so that I can make it to the end!
After listening to Pavel speak recently on the benefits of KB swings I’ve decided to give them another go. The idea now is to bring more intensity into the swing with both a stronger core contraction and active acceleration of the bell – “at the crotch” as the bell descends. NOTE: for best results move the crotch backwards before the KB arrives!
Below are a few books that arrived this week (not all of which I recommend you to read but are useful to me in one way or another) and one of the best meals I’ve had in a long time, organic chicken livers wrapped in seaweed / pale sushi style!
Do you think it’s going to work?
Have you done any of Dan John’s programs?
Do you believe in strength training as skill development?
Best comment gets a prize.
45kg Dips and explanation of dips versus bench press.
http://www.facebook.com/photo.php?v=10152655884270276&l=1064706076643726809
Please leave your comments below! Do you dip ? Love them hate them? Or do you love to be on your back ?
“Get stronger and the world is a better place.” This is a belief I’ve held for over a decade but still the masses that I wish to move keep increasing. Every time I get a weight that once seemed magical the view from there is of a load twice as enticing, seemingly within reach, yet not close enough to get to without a few months or years of smart training and living.
This week was all about PB’s.After 2 weeks of regenerating with 3 sessions a week in the gym I’ve been feeling fresh and happy.
DEADLIFT
This week I attacked the trap bar deadlift for the first time since doing 205 at Phil Richards gym in the UK. I lifted 200kg on the conventional deadlift the week before so I was confident I had more left in me. The trap bar is easier than the conventional deadlift because of the positioning of the weight relative to the centre of gravity but more so because the handles are higher so it’s more like a deadlift lockout.
Next up was . .
VERTICAL PRESS
I worked up to hit 77.5kg on my top set then 87.5kg on the push press. 2 Days later I had another go at these while training with injured young gun Tau Tau Moga, a 100+ kg monster. I got 80kg for the first time on military press and 92.5kg on the push press. Almost the magical bodyweight strict military press!
Keegan Smith – 87.5kg Push press
2 days later
SNATCH
Inspired by BJ Rule and his weight lifting league I got 85kg on my first attempt for the first time and 87.5kg on the second attempt for an equal all-time PB. 90kg was un-gettable even after 6 attempts! This was my first snatch session for a month so I’m quietly confident that 90kg will be history soon.
BOX SQUAT
I really like box squatting. I don’t know why, but I do. 155kg on my first heavy squat session for a while was a nice surprise. Time to get serious and squat that olympic style!
CLEANS & FRONT SQUATS
To finish off the week I did some cleans and front squats. This is where a good week turned into a kick in the butt. I power cleaned the first rep and “squat cleaned” as the crossfit world would say the second rep on 60,80,90,100,105 so far so good.. 110 was a full clean, I was as slow as can be out of the bottom. 115kg comes off the floor ok but i just wants to drive me through the floor rather than be squatted. My crossfiting training partner Trav nailed 115kg like he hit 90kg on the snatch earlier in the week..
I drowned my sorrows in 100kg power cleans with 3,3,4 front squats. I need more out of these legs!
On Saturday night the Roosters managed a shutout, the first for any team that I have coached I think.
In other news going has been slow on KeeganSH.com because I hope to move to a new domain and a more professional website where I will unleash podcasts as well as a “how to” site for athletes and coaches but E-lance scammers seem to have taught me a lesson and the whole project is going slow.
Sam Kennedy is back in town for 2 weeks so watch out for some of his massive lifts.
How was your week in training?
Please leave your comments below.
http://www.youtube.com/watch?v=8YzL_y9kIF4
