Does your personality determines the type of Kettlebell Lifting training that is optimal for you ? … and how Kettlebell Lifting trainings strenghten your personality…

Part one! Long time no hear . Yes, I am sorry for that, I know, though I am not resting at all – involved in business with my gym, trainings and educating constantly! Kettlebells (not only as sport equipment but also as a phrase, idea, concept of training,…)  helped me to become one of the best Coaches and Athletes in Kettlebell Lifting Sport, they built my recognition, sport brand and my strong personality as well!  Though I have to admit I lost motivation to compete as an Athlete recently  – yes, I am »growing up« as well, set myself new goals and started to think of other sports as well – not as an Athlete, but as a Coach.

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EGSA Intense Sport Camp – June 2018

Are you ready for 4 day INTENSE TRAINING CAMP? Are you ready for 6 trainings (Whole EGSA Conjugate System Microcycle)? Are you ready to improve your technique, understanding training system and planning? Are you ready to train in the Gym, where some of the world’s top Kettlebell Lifters trained, competed and coached? Then THIS SPORT CAMP IS A MUST! Join us this summer from Friday, 22nd of June until Monday, 25th of June.  
Desired standards for participation: Men: the minimum rank II under any organization, or a 5 minute set with 20 kg Kettlebells in all lifts. Women: the minimum rank II under any organization, or a 5 minute set with 12 kg Kettlebells in all lifts.
Approximate Sport Camp Training plan:
  • training: Friday, 22nd ; 18:30 – 20:00
  • training: Saturday; 9:00 – 10:30
  • training: Saturday 18:30 – 20:00
  • training: Sunday 9:00 – 10:30
  • training: Sunday: 18:30 – 20:00
  • training: Monday: 11:00 – 12: 30
After each morning training and before evening training, we will have time to explore the beauties of SLOVENIA!!!!  
WORKSHOP LOCATION: Kettlebells center Kopna pot 6 1000 Ljubljana Slovenia
PRICE: Early Bird – till the 1st of April: 360€ Regular Price: 420 €Payment: paypal account: info@girevoy-sport.siAPPLICATIONS: info@girevoy-sport.si

Conjugate…

Conjugate? Again? Yes!! Because it really works, it is fine and it is different! So, another few words and some explanations about Conjugate system of training. After being in Kettlebell Lifting for 10 years, continuous preparations for competitions, wining several medals trophies and titles, I got a little bit bored and tired. In 2016 Anton (Anasenko) prepared a special program for me and I managed to do 5 PR's last year. But still, I was somehow tired , every day .. not that much physically, as I was tired mentally, I was fed up, stucked,..
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Comfort zone

Comfort zone .. yes .. part of INTENSITY ZONES that we talked about in our last article. Now we know everything we need to train properly: FTP and MAP numbers, maximal strength, repetitive strength, local muscular endurance .. You know, that the majority of my articles is not meant for the broad sport population .. but for you, Athletes, you, who know that comfort zone exists but you try to avoid it as much as possible. “Give me 6 hours to chop down a tree, and I will spend the first four sharpening my axe” said Abraham Lincoln.
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Intensity zones

Yes .. numbers .. again :) We have already wrote and talked a lot about MAP, FTP, muscular endurance, how to increase maximal strength, intervals, pace, which numbers are important, which do you have to know if you want to train properly and progress.  But still, I got lots of questions about the heart rate, FTP and MAP. These numbers are important if you want to train properly and if you want to achieve good results on the competitions. But there is one more thing you have to take into consideration if you want progress: INTENSITY ZONES.
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EGSA’s Training Certification Program, Workshops and Seminars

EGSA’s LEVEL 1 and 2 CERTIFICATIONS with MSIC JENNIFER HINTERBERGER and MSIC GREGOR SOBOČAN
  • LEVEL 1: EGSA Kettlebell Fitness Instructor Certification
  • LEVEL 2: EGSA Kettlebell Sport Coach Certification
Note:  This is not only for kettlebell sport enthusiasts.  Level 1 qualifies people interested in teaching kettlebells for fitness. Both Level 1 & 2 Certification may be achieved in the same 2-day course if both written and physical tests are passed successfully.

DAY ONE:

Students will learn technical details, safety precautions, common mistakes and instructional cues for proper execution and success with the following kettlebell fitness exercises: – 2-Hand Swings – Hand-to-Hand Swings – Rack Position – Dips – Push Press – Lockout and Fixation – Clean and Push Press – Half Snatch PHYSICAL TEST All participants aiming to become certified as a LEVEL ONE EGSA KETTLEBELL FITNESS INSTRUCTOR must complete both a written and physical examination. The physical test requires the participant to complete 20 minutes of sustained exercise with the movements listed above.

DAY TWO:

Students will learn technical details, safety precautions, common mistakes and instructional cues for proper execution and success with the following kettlebell sport exercises: -Snatch – One Arm Jerk – One Arm Long Cycle – Rack Position with Doubles – Double Bell Jerk – Double Bell Long Cycle PHYSICAL TEST All participants aiming to become certified as a LEVEL TWO EGSA KETTLEBELL SPORT COACH must complete both a written and physical examination. The physical test requires male participants to complete 2X16kg LC for 5 minutes and women to complete 2X12kg LC for 5 minutes. The pace does not matter. The EGSA wants to ensure that you are capable of working with this weight for time.

PRICE – 1 DAY (Level 1 EGSA Kettlebell Fitness Instructor) = 200 eur

PRICE – 2 DAYS (Level 2 EGSA Kettlebell Sport Coach) = 350 eur

ADDITIONAL EDUCATION

The EGSA believes in developing coaches that understand the importance and implementation of structured and safe progression in all micro, meso and macro training cycles, as well as, in each individual training session.  Participants will learn effective methods to warm-up muscles and improve joint mobility for kettlebell fitness and kettlebell sport exercises.  Day two will also involve a kettlebell sport theory lesson where training cycles and prescription of programming and pace per exercise will be taught. This information will be tested in a written examination at the end of day 2. EGSA’s WORKSHOPS, SEMINARS and SPORTCAMPS are perfect for a smaller group of trainers and athletes, who want more individual aproach. The program of workshops, seminars and sportcamps is adapted to the needs, wishes and goals of the group.

The owner of EGSA’s educational program is GREGOR SOBOČAN, Master of Sports International Class,  Master Trainer, world – class athlete and coach, international lecturer with deep knowledge of Kettlebell lifting and sport and training in general! He started his first EGSA certification in 2005, and till now, certified many coaches according to EGSA’s certification program all around the world. He educates himself regularly on elite Kettlebell Lifting Institutions in Russia (Omsk State University, KetAcademy).

Gregor Sobočan, Master of Sport International Class, Master Trainer at Ketacdamy,
RKC (StrongFirst) Level 1, (2005) RKC (StrongFirst) Level 2 + Master Trainer (2006) WKC (world Kettlebell Club) Trainer (2007) WKC Master Trainer, Head Coach of Slovenian Kettlebell Club (2008) WKC World Champion, WKC Master Coach (2009) Founder of EGSA, Master of Sports at IUKL and WKC (2010) World vice Champion IGSF (2011) Years 2012 – 2016; won medal on every bigger (European or World Championship)  Founder of Kettlebell Šport Zveza Slovenije (Slovenian Kettlebell Sport Association) (2013); president of Kettlebell šport zveza Slovenije (present) Diploma from Sport University of OMSK (Kettlebell Lifting) (2014) Author of the first comprehensive book on Kettlebell Lifting, bestseller (2015) Ketacademy Master Coach – world’s highest and most recognized licence in Kettlebell Lifting: [as a Coach you need to pass 3 levels of coaching exams and as an Athlete you must be Master of Sports International Class Ranked and at the same time, a Coach must have one Athlete with the same Rank]. Gregor Sobočan meets all three criteria and is the only Coach with this title outside Russia.   Gregor certified and educated more then 2000 coaches around the world (under different organizations) and carried out more than 200 workshops and seminars on his own!
Gregor’s best results:
KB weight JERK SNATCH LONGCYCLE
32 kg 120 reps 167 reps 67 reps
28 kg 139 reps 211 reps 87 reps
24 kg 175 reps 241 reps 106 reps
JENNIFER HINTENBERGER  
EGSA Master Coach Level 3 Certified KETAcademy Coach World Kettlebell Club (WKC) Kettlebell Sport Coach American Kettlebell Club (AKC) Fitness Instructor 3 X Master of Sport International Class Athlete 8 X Master of Sport AthleteMultiple World Records, including: 2x16kg Long Cycle – 110 reps, 63kg Weight Class 2x16kg Jerks – 150 reps, Absolute World Record 2x16kg Biathlon – 270 points, Absolute World Record 2x12kg Long Cycle – 142 reps, Absolute World Record 2x12kg Jerks – 203 reps, Absolute World Record 2x12kg Biathlon – 331 points, Absolute World Record 24kg OALC – 118 reps, 59kg Weight Class 20kg OALC – 143 reps 20kg OAJ – 206 reps, Absolute World RecordPersonal Records: 20kg Snatch – 175 reps 18kg Snatch – 209 reps 16kg Snatch – 242 reps

»With a little help of my friends…«

How to find motivation for trainings after being in sport for a long time, how to train, plan trainings, peak at competition... Yes, it is not easy! And being among elite Athletes makes things even more difficult. Repeating the same training programs and plans again and again, even if they work well, is mentally  tiring .. and boring! Everyone has its own ways to find new motivation and new energy to go on, move forward. I need changes, challenge and diversity! I have tried lots of things, which are keeping me up, motivating and moving me forward.  Recently, I just found new challenges in powerlifting which beside following my CONJUGATE PROGRAMS, will be on my training list for a while now.
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“Owning the weight”

I borrowed this title on one forum. I found it very interesting as the author was writing about the psychological aspects of his feelings before his weight training. I have a notebook, where I keep notes on a every single training. It is a kind of "training diary". And every year my training diary is full of notes from the very first till the last page. I don’t only write down the trainings, weights I use, repetitions, pace and so on, but  I also use to write down my feelings – how I feel before/after the training, why I fail some trainings, why and when am I good, compare results and so on.
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Stop chasing numbers!

In Kettlebell lifting, numbers of course are very important!  They determine your Rank, your title, the winner and when you finally reach this magic number of 100 repetitions, your social media accounts are flooded with your posts and tones of likes! So, what is wrong then with numbers? EVERYTHING! Or better, everything is wrong with the number you want to reach!
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