RKC RECAP

The RKC lives up to it's reputation as being both mentally and physically demanding. You will push yourself and come out better for it. If you love kettlebells, do it. You won't regret it. 

Here's some of my advice. 

1. Train hard. Find a local RKC or an HKC and take a class or ask for advice. I was fortunate enought to have Steve Milles, Emily Bearden and Gavin Van Vlack help me out. Work on technique. 

2. Focus on form and technique. At the same time, ease your way up to heavier kettlebells and double bell work. The 24kg doesn't feel so bad (at least during day 1) when you've been working with 32kgs and up.

3. Take care of your hands. Condition your hands and maintain your callouses. I tore my left hand in 2 spots during the Snatch Test. I didn't feel it during the test but I sure as hell felt it the rest of the weekend.

4. It is not all about the Snatch Test. Work on your VO2 Max training, breathing ladders and hi rep work.  This will pay off greatly throughout the 3 days. 

5. Listen to your Team Leaders. I was getting great advice left and right.

6. Drink and eat when you can. The breaks are short. 3 days of intense training takes a toll on the body. Keep feeding the machine. 

7. Pick a good partner. You can tell fairly quickly who is prepared and who didn't take it too seriously. 

8. Read the Snatch Test rules thoroughly. I was shocked that people didn't know you were not allowed to tape or wear gloves for it. 

9. If your hands tear, TAPE THEM and WEAR GLOVES or socks sleeves. Dealing with my torn left hand was the hardest part. It would take 10 or so swings before the pain would go away.

10. Drop weight if your form is failing. There is no shame in going lighter. Talk to your Team Leader and ask them if you can drop. You are learning how to be a good Instructor. You would not force a client to continue to use a weight they can no longer manage. Also keep in mind that this a 3 day marathon and not a sprint. 

11. Don't be late for line up. Everyone suffers for it. Nothing like doing 1/4 mile farmers walks (twice) with a 24kg because someone wasn't paying attention. 

The RKC is not for everyone. Take it seriously. Enjoy it. I loved it.