mercredi 9 septembre 2009

interview de rob russell ( strongman anglais )

j'ai posé quelque question a rob consernant ces méthode d'entrainement , car a chaque fois que je visionne une vidéo de lui je suis faciné par sa force . voicis ce qu'il ma répondu . ( j'ai laissé le texte en anglais afin de ne pas modofier ces dires )
My name is Rob Russell I am 35 years Old, I live in Scarborough, Yorkshire in the UK .I am 6 feet 2 inches tall and weigh in at 140kg(about 22st)I started training with some kind of frequency when I was about 13 years old.From being very young I have admired strength in many forms, whether it was on the TV or watching my father lift things, it has always inspired me and always will.Even now if I think something looks like it can be lifted then I will give it a try, you name it, rocks, bags, logs....anything!This was a common trait as a youngster, I was always lifting bags of cement, old axles, rocks and trying to throw things, no matter how big. Resulting many times in cuts and bruises and sometimes broken bones.I bought my first York barbell kit when I was 13 and had many a weightlifting competition in my bedroom with friends, just the basic lifts, cleans, deadlifts, and overhead pressing. The manuals I learnt from were old and never really featured bench pressing etc Just the good old standard routines that came with York wights.Deep Knee Bends (squats)Bent RowMilitary PressUpright RowBarbell Curls etc......With some basic strength training under my belt at age 13 I entered a shot putt competition in place of my brother who was sick and won. I represented my area and was hooked on throwing from this point onwards. In fact it's safe to say I was 'obsessed' with throwing discus and putting the shot. I spent most of my time from age 14 to 22 training for throwing. From 1993 I took throwing more seriously and started training 6 days a week in Sheffield (under the tutelage of Ami Baran and Toni Minichiello - now coach of Jessica Ennis World Champion Heptathalon), at this point I went from average to pretty good gaining international honours in both events on 7 occasions.What training for throwing gave me was explosive power through heavy powerlifting, heavy olympic lifting, masses of sprinting and plyometrics. In addition to this I also did a massive amount of cardiovascular training which is not what you would expect from a thrower, but was part of the system developed by my coach to give me the endurance to throw at my best on every throw. Every session began with at least 10 mins running, 10 mins of drills and usually ended with sprints, killer circuit training sessions, pitch rotations or jumps through a sand pit followed by bounding depending on the time of year.My throwing career came to a halt on 7 March 1997 when I had a serious car crash and sustained a triple fracture to my right femur which put me on crutches for 7 months. I returned to throwing from 2002 onwards to a lesser degree than what I left at, achieving many good results but never the distances I had previously done.There is part of me that feels that it is a chapter that needs closing out on a personal best, at age 35 it feels like it is slowly dissapearing out of my grasp. Who knows maybe I'll give it one last shot, not too far from now! Many throwers have thrown world class distances at 40+Stepping back - Not long after my crash I took up serious running/fitness training and lost about 5 stone in body weight, which gave me a very big cardio base from which I have since utilised in many different forms - One of which was Concept 2 rowing. I did a best 2000m Row of 6 mins 7.5 secs and a 10,000m row in under 34 mins, if you've ever tried Concept 2 rowing then you'll know it's lactic acid suicide. In addition to this I have also completed a 100k row in 7 hours and 1 minute.In 2004 I bought my first kettlebell (a 24kg Comp bell from Powerseekers UK) and was literally hooked immediately (like so many people are).During this period I must admit the kettlebell felt a lot heavier than 24kg as it does for many people who are used to skinny handles and dumbbells.Kettlebell training has given me a huge base of functional strength and fitness that I have used as a crossover for traditional weight lifting and throwing. I am never too far away from lifting big and throwing well when I am trained up in kettlebell. This is because of the dynamic fashion which I lift bells. The kettlebell swing is a hugely functional basic lift that mimics many positions an athlete may be put in during sport. Think - weight over the bar, squatting for a sprint, jumping, deadlifting, you name it the swing is yop exercise.The secret kettlebell lift that many people miss is the snatch (or should I say underestimate it's true benefits). The kb snatch has done more for me than any other movement (with kettlebells or not), period. Firstly, heavy kettlebell snatch trains the grip, the heart, the back (I almost swing the bell in the beginning of the lift-which mimics sport as I said) and also fixes any shoulder problems/tightness I may have (it may not for you). It is a wonderful exercise that trains you from head to toe. In fact I put my personal barbell press record down to the heavy kettlebell snatching.My other secret weapons in the world of kettlebells are the bottoms up press (BUP) and the kettlebell flip.Firstly, the BUP teaches control, leverage and hits the grip like nothing else where as I love heavy kettlebell flips for learning power, co-ordination and with a lighter bell - fluidity/continuation (this becomes more of an art trying to keep a sequence going and hits the realms of cardio too)Throw into this mix some light kettlebell juggling (not juggling as such but flips, catches and open hand training) for endurance and you're onto a fun but very effective training routine that gets very effective results.Training wise, I simply train when I can. Sometimes this is on a lunch time at work or for 15-45 mins at home on a night. Currently my training time is limited due to the birth of my second daughter Beatrice Mae. My routine always consists of compound lifting (multi joint moves) never isolated lifts as I am not a bodybuilder, this is something that should be the staple of everyone's training. Big multi jointed lifts, squats and snatches have built some of the strongest people in the world.If my aim is to get better at BUP I will train most lunchtimes alternating light with heavy days and just listento my body to dictate when I should do more or less. If it hurts, then tone it down, if it doesn't then push as hard as you can until it does. Primitive but effective. I still stand by the fact there is 'no magic routine or exercise' only hard work and perseverance will get you there. I am not foolish enough to believe that your training shouldn't be intelligent but this entirely depends on what your goals are. I do not need periodization anymore for being a garage strongman. I feel too many people spend more time analyzing and looking at their training than they do actual training. So if that's you then get a grip and do some 'actual work'My goal is get stronger as I get older, not weaker! There are many fine examples of athletes who follow this trait, John Brookfield is one such example. John is a great inspiration to myself and many of his feats have inspired me to try some of the things I do. This is where I am heading towards - strength endurance. Many people consider John to be a Strength athlete, but in reality take a look at what John does - he is more of an endurance athlete (a very strong one mind) than a pure strength athlete.Here are some of my Training/Competiton RecordsShot Putt 16.77m (18m+ training 1997) 16.20m (2006)Discus 53.76m (59m+ training 1997) 51m (2006)Bench Press 190kgStrict Military Press 120kgSquat 250kgDeadlift 280kgClean and Jerk 150kgSnatch 110kg30m Sprint 3.68 secsStanding Long jump 3.06mKettlebell60kg Bottoms Up Press (right hand)48kg Bottoms Up PRess 5 reps (right hand)20 Push presses 60kg kettlebell (10 left 10 right)20 Clean and Push Presses 60kg kettlebell4 reps Tower of Terror with 48kg kettlebell100 reps GS style 32kg snatch I am currently working on150 reps 32kg kettlebell snatches (32kg 75 left and right)30 reps push press 60kg kettlebellClosing #3 Captains of Crush gripperDeadlifting the 78kg Inch Dumbbell1 Hour Sledgehammer Test with 25kg Hammer (test in mid October)To close, my advice would be to train and do what you enjoy most, working on your weak points and varying your training as much as possible. If you want to achieve a specific goal then train specifically - you do not become a good rower by going cycling. If you want a big kettlebell BUP then train BUP's. Most of all listen to your body and learn by feel, don't just blindly take advice from someone else, try and work things out along the way. You know yourself better than anybody else, too many athletes just train - TRAIN INTELLIGENTLY for better results.If you would like any advice with regards to training please feel to contact me at">Kettlebell Training For Sport

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