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Vinton

Rapid Resistance Training Center
205 W 3rd St
Vinton, IA 52349

 

 

 

RKC Certification

  

Pavel's Russian Kettlebell Challenge Certification Workshop

Gives You A Crash Course in Advanced Strength Skills...

Ignites New Business Opportunities... 

And Propels You Into The Front Ranks of Physical Excellence 

 

Pavel Speaks!

 

 

Workshop Schedule 

When

Where

Host

Course

February 19 - 21, 2010

San Jose, CA

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

February 26 - 28, 2010

San Jose, CA

Dragon Door Publications

RKC II Certification


Level 2 Instructor Certification Course

April 23 - 25, 2010

Minneapolis
St. Paul MN

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

May 28 - 30, 2010

Copenhagen
Denmark

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

August 6 - 8, 2010

Budapest
Hungary

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

September 17 - 19, 2010

Philadelphia
Pennsylvania

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

October 15 - 17, 2010

Orlando
Florida

Dragon Door Publications

Russian Kettlebell Challenge


Instructor Certification Course

FAQ

Q: What is a Kettlebell?
A: A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 48kg (106 lbs).
   

Q: How did Kettlebells come into existence?
A: Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

Q: Who uses Kettlebells?
A: Kettlebells are used by a variety of people including stay-at-home moms, business professionals, athletes, martial artists, law enforcement, firemen, military, and other people who are looking for a more efficient and functional workout.

Q: What size Kettlebell should I start with?
A: Kettlebells come in 'poods'. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants. 106-pounders, pull up a chair and enjoy!

An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Some women will advance to a 35-pounder. A few hard women will go beyond.

Q: Are the Kettlebell techniques difficult to learn?
A: At first, kettlebells look deceptively challenging. However, once you experience them, you will find that most people will be able to learn basic technique within 3-4 hours of hands-on instruction.

Q: How many days a week can I train with Kettlebells?
A: Think of Kettlebell training more like practicing a skill. Like playing the piano, the more you practice the better you get making you more efficient. As you begin to master the Kettlebell techniques and learn to link your body together as one unit results will come quicker. With Kettlebells we don’t normally train our muscles to complete failure therefore, training more often is ok.

Q: Is training 2 days a week enough to get results with Kettlebells?
A: It will make it much more difficult to get lasting results. But it can definitely make you more coordinated, healthier, stronger, and more athletic. 2 days a week is not ideal for fat loss because you are not burning as many calories. We recommend 3 days a week along with careful attention paid to your diet can produce measurable results. Adding in 2 more days of some other type of exercise will also help.

Q: Can I get a total body workout using only one kettlebell?
A: Yes you can! The combinations are endless. The creativity of your kettlebell routine is only limited to your own mind or your instructor’s mind.

Q: Can you continue to burn calories after doing multi-joint total body exercises?
A: Yes, with multi-joint total body exercises you can raise your metabolism for 24 to 48 hours after a workout. As a result you’re burning more calories throughout the day for everything that you do from sleeping, to driving to working.

Q: Does Kettlebell Training allow me to eat whatever I want and still achieve fat loss?
A: No, did you know fat loss is 70% diet and 30% training? Kettlebell training can be a very effective way to give your metabolism a boost. However, anyone that tells you that you can lose fat with Kettlebell training and a poor diet is misleading you. If you’re having trouble making healthy food choices.
Go here.

Q: I’ve heard when training with Kettlebells you shouldn’t wear shoes. Is that true?
A: Yes, working out bare foot helps to strengthen the ankles and feet. It also provides a more stable base to stand on. If you prefer to wear shoes, we recommend flat-soled shoes, like Chuck Taylors or wrestling shoes, no running shoes.

Q: If I’m a Female will Kettlebells give me big bulky muscles?
A: Not likely. The hormone differences between women and men are radically different and therefore women cannot gain muscle like men. Women naturally have much less testosterone than men. Strength training also increases bone density which is especially important in females.

Q: Why are you encouraged to ‘lock’ your joints when Kettlebell training?
A: Kettlebell training contradicts most traditional weight training. By ‘locking’ your joints you are strengthening tendons and ligaments. You also train your body in compromising positions, under careful surveillance, so you are hopefully able to withstand minor injuries or avoid injuries altogether in the future.
 
   

KETTLEBELL ADVANTAGE CLASSES

 

Q: Do I have to attend your Kettlebell Intro Class prior to starting?
A: Yes, Kettlebell training is probably unlike any other form of weight training/cardio you have ever done. It is very important to grasp the proper techniques used to perform the basic Kettlebell exercises safely and correctly. It could be dangerous throwing around large hunks of cast iron if you don’t know what you’re doing.
 

Q: I haven’t worked out in a long time, will I make it through a 90min. Kettlebell Intro Class?
A: Yes, the Intro Class is broken up into instructor demonstration and practice of about 12 core Kettlebell exercises.
 

Q: Will my muscles be sore the next day?
A: Most likely yes. Anytime you begin a new exercise routine you can expect some muscle soreness for a few days following the activity. Especially with Kettlebell training because you are using your entire body. Even if you consider yourself in pretty good shape you’ll understand the benefits of Kettlebells within the first 48hrs of the workout.

Q: Do I need to bring my own Kettlebells to your classes?
A: No, we have over 50 Kettlebells at our Studio.

Q: I’m ready to start. How do I reserve a spot for your next Intro Class?
A: Check our
Calendar or Contact us for the most up to date class schedule. Note: class size is limited to the first 6 paid participants.

Q: Do I need to bring anything else to the first class?
A: Yes, prior to your Intro Class you will need to complete an Informed Consent Waiver and Health History Form. We will provide those to you when you register for class. These must be filled out and turned in to participate.


KETTLEBELLS, COACHES AND ATHLETES

Q: How can Athletes benefit from Kettlebells?
A: No matter what sport you participate in - a strong core is absolutely essential. Think of the muscles that make up your core as the hinge that connects your upper and lower bodies. It doesn't matter how strong that door is, if the hinge is weak, then that door is weak. It is the same with your body. If you cannot stabilize, transfer and generate appropriate force from your core, then you will be ineffective, regardless of how strong your other body parts may be. Kettlebells develop a strong core. The kettlebell workout is unique in how it strengthens the stabilizing and supporting muscles. Regular weightlifting actually discourages the use of stabilizing muscles, tendons, and ligaments. The machines isolate one particular muscle group at a time. Weightlifters are also encouraged to wear weightbelts to support their (weakened) abdominals. What you end up with are big, bulky muscles that are, for all practical purposes, useless.
 

Q: Why should we consider hiring a Certified Russian Kettlebell Instructor to train our athletes on the core exercises?
A: All RKC’s have successfully completed 23hrs of training necessary to teach Kettlebell exercises safely and correctly. Without this hands on training you are putting your athletes at risk of injury. Being responsible enough to hire an RKC for the initial introduction of Kettlebells is the smart thing to do. Most athletes can learn the basic techniques required within 2 to 3 sessions with a Certified Instructor.

Q: Can’t we just buy some books and DVD’s?
A: Books and DVD’s are no substitute for personal instruction. However, once you have grasped the basic techniques to Kettlebell training there are many
books and DVD’s we can recommend to further expand your knowledge of Kettlebells.

Q: How many Kettlebells do we need for our Team?
A: It depends on how many athletes you have. We can recommend the proper sizes and number of Kettlebells based on your individual needs.

Q: Do you offer any discounts on Kettlebells for Coaches or Schools?
A: Yes, depending on the number of Kettlebells you need we can offer discounts on Dragon Door Kettlebells.
Contact us for volume pricing.

Testimonies

 

Mark is committed to teaching anyone who comes through the door how far they can take their bodies. He does this with a great balance of intensity and rest. He addresses proper technique and insures everyone is having fun. I am impressed with Mark's ability to work with all age levels from youth to retirees. This is a testimony to the respect people in our community have for Mark. My career has taken me to many gyms throughout the Midwest where I have experienced personal trainers working with individuals. It cannot be emphasized enough what Mark is providing in knowledge, expertise and professionalism in a fitness environment to our community. We are blessed to have a guy of Mark's talent willing to start classes at 5:00AM to accommodate all schedules. I have been and avid runner and lifter for years. Nothing compares to the Kettlebell workout. I seem to feel an immediate response to the workout which is unlike anything I have experienced. I attribute this to the workouts designed by Mark. I enjoy every minute of it. Keep up the great work. 

John Leonard - Vinton, IA

State Farm Agent

 


 

 

I took my personal training staff from The University of Iowa to Vinton, Iowa in order to get a few basics of KB training and learn KB technique from Mark. Not only does his passion for fitness and KB training shine, he was an excellent instructor, knowledgeable trainer, caring professional, and overall, a smart, dedicated, real individual. I would, without a doubt, visit his facility again and ask Mark to help educate future professionals in an instant. He is a very personable and educated KB leader. Just visiting his facility and being around his spirit of KB training makes one want to adopt a healthier lifestyle and explore the greatness he shares of KB training. Mark's leadership makes me wish I lived closer to Vinton, Iowa so that I could train with him on a weekly basis.

Angela Charsha
Iowa City, Iowa USA


At the most recent RKC weekend in St. Paul April 2008, I had the good fortune to meet Mark and was even more fortunate to have him assigned to my team as one of my Assistant Instructors. Our task that weekend was to teach, perfect, and evaluate a group of students who were attending the course to certify as RKC instructors. The first thing I noticed about Mark was his precision when he was demonstrating kettlebell techniques. He has excellent form. He has the ability to transfer his knowledge (as I watched him with the students). He offered good insight, a thorough knowledge of the RKC system, and confidence in his teaching. He is extremely personable and friendly. What I saw and experienced of Mark, through discussion, observing his demonstrations, his evaluations of our students, and his ability to teach left me fully confident to recommend Mark at the top of my list! I know I will see Mark again at future RKC events and look forward to friendship with this quality individual. Thanks for your assistance, Mark. It was my pleasure!

Zar Horton
RKC Team Leader - FireBellz KB Studio
Albuquerque, NM USA


"I have known Mark for almost 9 years. Mark approached me a year ago to learn about kettlebells and was asking questions about starting his own training business. His sponge-like attitude towards learning along with doing what he says and living what he teaches is what sets him apart in the personal training field. Mark's attention to detail is second to none. I recommend Mark without hesitation. The best you could do for yourself and your health is to sign-up for any class he has to offer!"

Brad Nelson
Owner of Kinetic Edge Performance
B.S. CSCS RKC Team Leader Z Level III
Woodbury, MN

www.kineticedgeperformance.com


"I really liked all of the exercises and lifts that Mark showed our team. The circuit training he put us through is going to pay huge dividends for our endurance strength. These workouts will help to improve our explosiveness in our hips and legs, which is vital for our sport. Core strength is the key to power and staying injury free, especially in wrestling, as someone is physically trying to tear you down. Thanks Mark, for sharing your knowledge with us."

Eric Keller
Associate Head Wrestling Coach
Wartburg College


  "First of all I have to Congratulate Mark on passing the RKC Certification with flying colors. I had the privilege of instructing Mark at the June RKC in 2007 and I must say that among my entire group Mark stood out as one of the top overall students in terms of technique, ability to learn and take instruction as well as his ability to communicate his message to others. Mark is a genuine, honest and personable trainer that cares about people. Mark has my highest recommendation and anyone who works with him should count themselves extremely fortunate."

Franz Snideman
RKC Team Leader, CHEK, NMT
La Jolla, CA

www.revolutionlajolla.com

"As a former world-ranked swimmer and Division I head swim coach I thought I had seen all the possible strength training possibilities out there. It seems crazy to me that I discovered Kettlebells at age 36, after having 3 children, living in small town Vinton, Iowa! At a time in my life when I really wanted to get in shape fast I couldn't be more pleased with the results of training with Kettlebells. I am now seeing muscle definition in places I haven't seen since my collegiate swimming days. In addition I have lived with chronic back pain due to a fairly severe curve in my spine (likely why I selected swimming as my sport). After routinely doing Kettlebell training for a month I have seen a HUGE improvement in this area. I believe it has helped balance out the muscles in my back and gotten them stronger and therefore relieving much back pain and discomfort.

Thanks Mark to introducing me to this type of training... I'm sold!"

Garland O'Keeffe Wilson
Former University of Iowa Head Women's Swim Coach
Indiana University collegiate swimmer / record holder

 


 



My wife and I have known Mark for several years, and were excited to give Kettlebells a try when we heard that Mark had become an instructor. We have been through 2 workouts now with Mark, and what great workouts they were! I am amazed at the quality of workout that can be achieved in just 30-45 minutes. Mark really takes the time to thoroughly explain all maneuvers, and is patient with us when our technique needs correction. Through his solid instruction, he has motivated me to continue kettlebell workouts on my own and I am excited about the results that I will achieve.

You heard it here - quickly grab a spot in one of Mark's kettlebell classes before they are gone!

Darin
Stewartville, MN


Mark is an excellent kettlebell instructor. He knows how to help each person focus on their individual goals while working with a group. The kettlebell workouts are great for everybody no matter what age. Whether you want to just get in better shape, slim off the extra pounds, or gain strength and muscle mass, Mark has what you need to achieve your goals. His workouts increased my strength and power. It also improved my endurance as the kettlebell workouts are very good cardiovascular exercises. Mark also knows how to push each person in the way they need it which has helped with the mental toughness that is needed to compete at a high level.

Ryan Hill
3 x State High School Qualifier
2 x State High School Place Winner
 

I have been an avid runner for many years. Realizing the benefits of strength training I have started numerous weight lifting programs. I was never successful due to lack of guidance and just plain boredom. I started Kettlebells with Mark three months ago. The strength and cardio workout I achieve from each session is awesome. Mark is a positive and motivational instructor. He does a great job of varying the exercises to make each workout different. I now look forward to strength training thanks to Mark!

Patty Peterson
Teacher



 

Before having surgery almost 3 years ago, I was somewhat in shape. I worked out and could run almost 2 miles a day. After having to take off more than 8 weeks I found myself unable to get back into a routine and definitely unable to run 2 miles. As a result I gained more than 35lbs. My husband started Kettlebells before me and loved it. I saw how he was losing inches and feeling better about himself. So, I started! Even though it was slow going, hard for me to get out of bed so early in the morning and only making it 2 days a week. I am happy to say that since August of 2007 I have lost 14lbs, 23inches; going now 3 days a week and I just ran my first mile in almost 3 years. The best feeling however, was watching a movie one night and noticing that I had muscle definition in my arms!

Carrie Powers
Professional Photographer



 

  I have been enjoying my Kettlebell experience with Mark. Mark is a good instructor. He is motivating but also pushes you in a kind way. I look forward to continuing on this journey to become more physically fit with Mark's help. I like doing these workouts so much I am going to get up at 5:00 A.M. to do it. Mark is very accommodating and wants to help us all achieve.

Jessica Druschel
School Counselor

I have been training three days a week with kettlebells for about five weeks. I was a little skeptical before the intro class as to whether or not KB’s were for me. I enjoy high cardio so I wasn’t sure this would be of any benefit to me. WOW!!! I workout every day of the week but this is a whole different level. I have limited time in the mornings that is another reason I like KB’s because it combines strength training and cardio. I have already started to notice an increase in my endurance when I run. I am definitely getting stronger too. Mark is a very motivational Instructor. I respect him because he takes KB’s very seriously. You can tell he cares about helping people achieve there goals to be more fit and healthy. His classes are a lot of Fun. But make sure you come prepared to work hard. Thanks Mark!

Kim


Mark and I have been friends for a long time. We use to lift free weights together and hung out a lot. I have always looked up to him as an athlete and his physical ability. I was interested in Kettlebells as soon as Mark emailed me a little video and said he was headed to MN to get RKC certified. Mark invited me to the Intro and have gone ever since. That was almost six months ago. This marks the longest I have ever stuck with an exercise program. This says a lot. LOL You just can't beat getting such an intense workout in less then an hour. It is so much easier to fit into the schedule being forty-five minutes and Mark's availability of different time slots to fit me in. He literally bends over backwards for everyone wanting to experience the KB's. Besides muscles taking on a different appearance on my body the biggest and most beneficial change I have noticed is... I use to get out of bed in the mornings and literally hobble down the stairs sideways with both hands on the railing. Till I was loosened up for the day. My wife would tell me you look like you are eighty. My response was I feel like it. I blamed it on previous injuries both broken feet and being thirty something. LOL Since KB's I literally can jump from bed hit the alarm clock and run down the stairs. It is amazing how much better I feel physically and mentally. If you are on the fence about trying KB's, do it once and you will be hooked. Thanks Mark! I do ENJOY THE PAIN!

Shane Powers


"In May of 2006 my neighbor talked me into running three mornings a week to avoid wasting time sleeping in. The timing was very good as my cholesterol was too high, which combined with a family history of heart problems, motivated me to exercise. With the regular running, I was able to eliminate the cholesterol medication within a few months.

The routine runs not only addressed my health issues, but also motivated me to want to exercise more. I began lifting weights again, but struggled to stay committed. As a former wrestler, I've tried to maintain some level of fitness over the years. Lifting weights seemed to be the logical method of achievement. However, as in recent years, motivation and commitment were lacking.

When Mark first mentioned Kettlebell training earlier this year, he instantly had my interest. I'd heard of Kettlebells, but that was about the extent of my knowledge on the exercise/sport. However, after the Saturday, June 30th early morning workout, I was hooked. When asked about the workouts, or beatdowns, as there commonly referred to, I struggle to explain it. It's difficult to put into words how intense of a muscular and cardiovascular workout you receive in a relatively short workout.

Mark is very detailed with his instruction, taking the time to not only demonstrate the proper technique of the exercise, but also to insure our safety with the appropriate amount of weight. The circuit/station training is different at each workout session, keeping my interest and motivation. I've been in Kettelbell training for three months and have yet to go through the same routine twice. My body aches after each workout, not a painful ache, but rather a feel good pain that motivates me to come back for more.

At 42 years young, my body is in as good of physical condition as it was in my early twenties. Thanks to Mark and the Kettlebell Advantage."

Barry Shaw
Customer Service Manager
 

I'm 20 years old and I've been a CNA (certified nurse assistant) for a couple of years now. I had already started to develop a tight and sore lower back from all the work and moving we do in a bent over position. After doing kettlebells for only a week I could really notice that my lower back wasn't near as sore. I love kettlebells, they are so much fun, and I plan on doing them for a long time to come.

Brent Flickinger
 

 

I just wanted to share with you a personal experience that makes me glad I decided to try Kettlebell workouts.

Virtually my whole life I had been blessed by having blood pressure readings 120 over 80. The last 2-3 years I would randomly sit down at the machines in Target and Walmart (granted not the most accurate devices) and check my blood pressure. My readings I found were escalating – approx. 3 months ago when I did this my readings were 146 over 95. This “problem” has been in the back of my mind for the last 2-3 years since I started seeing numbers that were out of line. I did not want to go to the doctor as I did not want to face the music. I started taking herbal blood pressure pills – no help. I tried to vary my diet – no help. I all but quit drinking alcohol – no help. I do have a family history on my mothers’ side of high blood pressure and sometimes premature death. I have been very concerned about these facts.

The last 1-2 years I have noticed occasionally that my stability of my legs were sub-par. I would occasionally find myself losing my balance. This has been in the back of my mind as my father and my daughter both have multiple sclerosis – of which the disease tends to affect the legs the most. I know I could acquire the disease and it scares me to death.

Yesterday I had to have a physical exam in lieu of a colonoscopy I am having done next week. No problems thank God – just that time to do since I turn 50 next year. One of the first things the nurse did was to check my blood pressure – I was scared – here we go – it will now be on my medical record and I was sure that I would be receiving counseling regarding my problem. The nurse upon completion undid the band around my arm, looked at me and said oh my – my heart went immediately into my throat. But to my surprise when I sheepishly asked her is there a problem? – she responded no, but she did ask me a question – do you work out & if so have you for quite some time. She informed me that my blood pressure was 106 over 62 – she says they don’t usually see numbers like that except for long term athletes. I damned near jumped up and kissed her.

When I left the clinic yesterday I was on cloud 9 – I started analyzing my activities recently to try to understand what could I have happened to make this difference. I also got to thinking that in the last month I have not felt any weakness or loss of balance in my legs. The only “variable” I can acknowledge is the Kettlebell workouts. The last week or so I have felt “solid” for the first time in years. Outside of wanting to have a good physique, stay young looking, etc. – there may be much more to this workout than just looking good. If doing this workout helps to keep me off meds or slows the onset of other illness I am very grateful and I want to thank you for opening the door!

John Yundt


Life Changing!!! Literally!!!

I tell you what, I have never found a more effective and fun workout than I have with kettlebells. I was using free weights before I started Mark's classes and I got really bored with doing the same thing day in and day out. I needed something new, something that wasn't so monotonous in my everyday life. Since I have started kettlebells with Mark, I have found myself making a complete lifestyle change. I have changed my eating habits, I workout 6 days a week, and I'm planning on getting RKC certified in the future. You couldn't ask for a better instructor than Mark. He is extremely motivational and a lot of fun to be around. If you're thinking about using kettlebells, and live in the area, I strongly advise you to give it a shot. You won't regret it.


Travis Hendricks
Garrison IA / New York, New York USA
 

 

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Kettlebell Advantage Instructional Video Clips


 
 



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DISCLAIMER:
The information presented on these videos is intended as an educational resource and is not intended as a substitute for proper instruction from a fitness professional. Consult your physician or health care provider before performing any of the exercises described on these videos.