28th June 2015 saw a new chapter being written in the history of kettlebell sport in India. A new city witnessed the wonderful sport of kettlebell lifting for the very first time. In this case, it was the beautiful city of Pune. Fitter Strength was proud to help spread the kettlebell sport to another city in the country after conducting the India's first ever kettlebell championship in Kolkata. 

The unique thing about this particular competition however was the fact that most of the contestants actually took part in the competition after two gruelling days of the KTCC level 1 training and examination. Now you might think that these guys at this point might have done the competition as a mere formality, but that would be far from the truth! Almost of the the guys who did the level 1 showed so much enthusiasm and motivation for the competition that even after two hard days of level 1 training, they strongly decided to do all the three 1 arm events and not leave any single event. In most other competitions, where participants are fresh, they are reluctant to do more than 2 events, so needless to say that even I was extremely motivated seeing their enthusiasm levels. 

The lifting started around 5.30 pm and went on for about 2 hours. The Men's events saw some very close finishes and great numbers for lifters who just started lifting kettlebells the day before. The Men's 1 Arm Push Press and 1 Arm Clean & press was won by Sanket Patil, and the Men's 1 Arm Snatch was won by Sudeep Kori. The Men's Biathlon was won by Alakh Upasani, and the Men's Long Cycle was won by Siddharth Sarpotdar. All the three Women's event was won by the lone participant, Rhea, who is also an upcoming Rugby player. You can see the complete results by clicking here. 

Overall, Pune Kettlebell Championship was a new chapter in the history of kettlebell sport in India, and some very promising lifters were exposed to the platform for the very first time. Their performances gave the hope for some very exciting lifters coming out of Pune in the near future, and no doubt that Pune can soon become a powerhouse of great kettlebell lifters in India! 

                             You can see the complete results by clicking here. 

Fitter Strength is now officially the Indian representative in the International Kettlebell Marathon Federation. The IKMF is an organization that conducts kettlebell marathon and half marathon contests, and has representatives across the globe. 

At Fitter Strength we always strive to make kettlebells more popular among fitness enthusiasts. And while Girevoy Sport is becoming more and more popular, there will be some who might find kettlebell marathons more exciting and suitable. As of now, we are glad and proud to be the Indian representatives in IKMF and will soon be working on some marathon events in India in the near future. Stay tuned!

To play a tough and brutal sport like Rugby, you need to be in peak condition, period! The strength and conditioning of Rugby players is legendary in the world of sports, and often many athletes from other sports try to incorporate the rigorous programs of Rugby players in their own training to improve their fitness levels. While many would associate the sport with an all male team, women’s Rugby too is catching up, quickly.

This year during the January KTCC in Pune, it was my pleasure to have been able to teach kettlebell training to the captain of the Indian Rugby team, Surabhi Date. My first impression of Surabhi was that she is tough! And I was right, she took the two days of hard work without showing too much of discomfort. However, what impressed me more was how keen a student she is and her continuous interest in wanting to know the finer points of kettlebell lifting in greater detail.

So without further delay, lets get to know this hard working athlete better:


ArnavSarkar (AS): Hi Surabhi, first of all I would like to thank you for taking the time out to do this interview. Could you begin by telling us a bit more about yourself and how you got started in Rugby?

Surabhi Date (SD): My pleasure sir! I am honoured to do this, thank you so much. Since childhood, I was always intrigued with the science of sport and nutrition. While other kids were busy studying math and literature, I was busy reading health and nutrition magazines and biographies of sportsmen. That same interest has now turned into my passion and my profession. I started off with playing lawn tennis at first, then a bit of athletics, then football and finally rugby. Lawn tennis was my first love. I used to dream of winning grand slams and Maria Sharapova has been my favourite since then. 

I joined Khare’s Football and Rugby Academy (Kfandra) to learn football with an intention of reaping the benefits of cross training, thinking it would help me perform in lawn tennis.  I didn’t know there’s a game called rugby and I didn’t know people play rugby at Kfandra (I did not know the full form of Kfandra then haha). They used to play rugby in the monsoons and I randomly started playing this game. I was quite clueless initially because rugby is a very complicated game and a novice would definitely find it really hard to understand what is happening. But eventually I got the hang of it. 

Then came my first game day, and my first run with the ball and my first ever tackle. I was actually picked up off the ground and rammed down mercilessly by one of the players. That one tackle blew me off completely. But it gave me a very strong kick, a high. I knew this opening tackle was going to make me come back for more and it so did. That one tackle made sure I get hooked on to this game and never fall out of it. I had a black n blue bum after the tackle but I absolutely loved it. Sounds like I’m some sadistic person, but you gotta experience it to understand what I feel, or rather any rugger would feel. It’s crazy, rugby is crazy.


AS: Considering the typical Indian mindset towards women in sports, did you face any objection from family or friends when you decided to play a brutal sport like Rugby?

SD: Firstly, let’s not call rugby brutal ha ha. It’s like any other sport/contact sport. Evidence actually suggests that rugby is safer than many other popular sports worldwide. Rugby has innumerous rules to it to make sure it is played in a safe and disciplined environment.

Anyway, family was very supportive, always. But I did go through a phase where they were against me playing this sport because I was getting injured too often. I had some major injuries like ACL reconstructions in both knees, ankle ligament tear, tibial stress fractures, osteitis pubis, right hamstring tear, lumbar ligament strains, severe hip flexor strain- to name a few.  All these injuries would obviously get connected to rugby, and hence everyone started blaming the sport. But the surprising fact here is that – ALL of the above mentioned injuries happened due to incorrect training. ALL of them!

In 2013 I got my right knee operated and that really tested my family’s patience and they seriously wanted me to stop playing. And I don’t blame them for it, I’m clumsy I know. But the stubborn me never wanted to stop and I continued playing. But I never regret it because had I stopped, I would never have been able to reach where I am today. I am now in New Zealand getting a formal qualification in sport and exercise and playing rugby with the world’s best players. And I can’t thank my family enough for their support, even when I went against their concern.

AS: What were the first few sessions of practice like? Did you feel that you had made the right choice and would do well, or did you question yourself and felt that this was probably not the best sport to have chosen? Also, could you describe the feeling you got when you played your first ever match?

SD: Talking about the choice, I was in a dilemma when I had to make a decision between lawn tennis and rugby. I could not continue with both. What made me choose rugby, which was then just a hobby over lawn tennis which was then my passion, was I guess the camaraderie that I experienced in the team. The girls and boys in the team were really fun and motivating too. Never did I experience such kind of pushing and backing during all sorts of training on field. Not only this but all of them were very helpful and friendly even off the field. The team had a very strong bond and I instantly identified myself to them. This is what rugby is all about. You become one family with an incredible camaraderie that you won’t find anywhere else in the world, no other sport. And also the Khares (Surhud and Swapneel Khare – Head coaches of Kfandra) had a huge influence in holding this solidarity and maintaining discipline. Both of them are amazing coaches and amazing persons. 

I remember Surhud sir telling me that I have the temperament to play a team sport and not an individual one. I then made up my mind to let go off my passion and get into this game. It was intuition in part, my coaches’ influence, and of course my wonderful teammates who are now my friends for life. I did regret letting go off tennis initially, but now I don’t. I believe everything happens for a reason and I had to leave tennis for a reason. I was meant to be at Kfandra. Kfandra has shaped me into what I am today and I am very grateful to it.

AS: How did it feel to become the captain of the Indian women’s Rugby team?

SD: Honestly speaking, I was extremely nervous. I was a kid back then. I was just 19. I had never led a team before, not even my class row in school. And suddenly, I was the captain of the Indian rugby team, not only for some mediocre tournament, but directly the Asian Games. I was suddenly all over the news and had journalists interviewing me and taking pictures and what not. I had a lot of pressure on my shoulders. I was anxious and overwhelmed. I didn’t know how to handle the pressure and unfortunately ended up performing badly. ‘’You’ll get used to it’’, they said. ‘’You will lead by example’’, they said. 

At that time these things didn’t really make sense to me. But now when I think of it, becoming captain forced me to grow up and take responsibility. I now feel quite accomplished as captain. I’m now well used to all the pressures and I’m probably the most calm and chilled out person during a tourney, whether it be on or off the field. That keeps my players sane as well. Leading by example now makes all sense.
 

AS: How did you begin in strength and conditioning training? Were you into gymming before you played Rugby, or did you begin only after you started to play to be able to improve your sports performance?

SD: I twisted my knee with a sidestep during my debut international match in 2009. Damaged my ACL, meniscus and cartilage, got it operated. It was post op that I got into gymming. But at that time I was just following whatever exercises were prescribed to me by my physio. I once bumped into Nikhil Patil (personal trainer and nutrionist) at the gym. Nikhil being a sports enthusiast himself started giving me advice and helping me out with my workouts and diet. His friendly nature, knowledge, and love for sport made me really fond of him and eventually made me fall in love with weights. That was another turning point in my life after Kfandra. Nikhil then suggested me to do the K11 personal trainer’s course. I did it and then got into serious gymming from there. But then I wanted to learn more. I later completed the sports nutrition course and then the special population course as well.

AS: How has your training progressed over the years?

SD: Well, initially it was just a lot of functional strength training with a lot of weights thrice a week for long durations at the gym. Gym was like my second home. I used to spend 2-3 hours everyday working out at the gym. Along with that I had rugby training thrice a week in the mornings.
I now restrict my gym workouts to just 45-55 min thrice or 4 times a week, and focus on compound exercises – squat, deadlift, bench press, and Olympic lifts – cleans and split jerks. I do add a couple of other non-compound movements that are essential. But the major work is done by the former movements. I have always been following the push pull routine and I love it.


AS: What is your typical weekly training program like now?

SD: Monday – Quads and glutes
Tuesday – Calf hammy
Wednesday – Back
Thursday – Abs
Friday – Chest
Saturday - Shoulders


AS: What are your current best numbers in the gym, and which are your proudest moments in the sport?

SD: Umm, squats 1 RM – 245 LBS
Deadlifts 1 RM – 275 LBS
Bench press 1RM – 150 LBS

Proudest moment was just earlier this year in February when we played the National Games in Kerala. I got injured in the semis and could not play the finals. It was a tough game to win but what made me proud was the fact that the girls fought till the last minute of the game. Absolutely loved to see that fighting spirit and that never give up attitude in my girls.

AS: What about nutrition? What type of a nutrition plan do you follow?

SD: I love the no carb diet – ketosis. So basically you just have a hell lot of protein and a hell lot of fat. It is quite difficult to follow this one, since everyone loves carbs! My favourite is red velvet cupcakes and cheesecakes and everything chocolate haha. You need a really strong commitment to follow this diet. I actually followed this diet even during my in season this year and it actually gave me really amazing results. I felt fitter, faster and stronger on field. Plus I was looking leaner as well.


AS: How did you get interested in kettlebell training?

SD: Siddharth (Sarpotdar) sir insisted on me learning kettlebells because of the many benefits it would have on my performance. Hence I attended the Fitter Strength Level 1 course and now am absolutely in love with kettlebells. Maybe I’ll  think of training at a competitive level for it in the future. Can’t thank him enough for this.


AS: How do you incorporate kettlebell training into your current training program, and which are your favorite kettlebell exercises?

SD: I just got out of an elbow injury – dislocation and fracture, so not really using kettlebells all out. So at the moment I am just playing around with a few bells with my non injured arm, doing a lot of swings. I am waiting to recover soon and start with cycles and Turkish get ups. Once I recover I will incorporate a lot of kettlebell training in my workouts because of the many advantages it gives. It will help me build endurance and power and these are the key requirements for any sport. And kettlebell training is a lot fun, so your performance on field actually increases while you're thoroughly enjoying your workouts too.

Last weekend Fitter Strength was back in Bangalore for another KTCC course. This time, the course was attended by two top level Indian bodybuilders, Mr. Ganesh and Mr. Vinay, who wanted to learn how to lift kettlebells, the right way. 

While bodybuilding training is mainly dependent on barbells, and dumbbells to look the best onstage, there is no reason why a bodybuilder cannot use kettlebells for a more well rounded level of fitness. Even ex Mr. Olympia Jay Cutler has used kettlebells in his training. 

Of course, in the case of these two gentlemen, who also happen to be very successful trainers, a great motivation to learn kettlebells was to be able to offer more utility and variety to their valuable clients to help them achieve their goals. And oh, by the way, these two champions were on the dreaded "pre-competition" diet during the two days of the course and were to be onstage in the evening of the last day of the two day course! A clear example of the brutal mental strength that these two champions possess. 

Forward thinking athletes like them are fine examples for others in their sport and in other sports, that as a top athlete you should never stop learning and should always try to improve your knowledge and fitness levels, even if it means learning something outside of your own sport. 

In the future, we at Fitter Strength hope that more and more bodybuilders will try kettlebell training and find out how adding a kettlebell to their routine can help increase their stamina, endurance and flexibility levels to add to their already great levels of strength. 

Powerlifters are a special breed of athletes! It is always amazing to meet one, and learn of the mind-boggling pounds that they can lift. It’s amazing to learn how these guys cross the limits of human potential with their hard work and determination. Raghu Hondadakeri certainly lives upto that description, and more. Towering at about 6 feet 3 inches and weighing over 100 kgs, he is as strong (or more) than what he looks.

In 2014, it was my pleasure to have taught him kettlebell training during the KTCC course in Bangalore. However, at that time I could not know more about his methods of training as we spent the full 2 days practicing and discussing kettlebells. So let’s get to know this Karnataka state champion powerlifter better, who has also ambitions of one day competing in another brutal sport, mixed martial arts.


ArnavSarkar (AS): Hi Raghu, first of all I would like to thank you for taking the time out to do this interview. Could you begin by telling us a bit more about yourself and how you got started in strength training?

Raghu Hondadakeri( RH):Sure Arnav, it’s been fifteen years since I first stepped into a gym, little did I know that I would compete in bodybuilding, power lifting and become an internationally certified coach as well. I spent plenty of time studying from various resources, and learning from accomplished strength training athletes and that simply helped me go on to improve year after year and my desire to win still has me laser-focused on accomplishing more.

 
AS: How has your training progressed over the years?

RH:In the early part of my career, the primary focus was bodybuilding and competing on stage, getting bigger, leaner, and increasingly conditioned with each competition. However, while transitioning to a power lifting style of training, I had to change my mindset and approach to training and recovery, with lower volume and higher intensity training methods.

For me teaching kettlebells to newcomers is always a pleasure. And when I see my students do the same, I cant help but feel proud. Shatrughn Desai of Pune, who learnt kettlebells during the KTCC course did a fabulous job by taking kettlebells to the streets and introducing this great tool to many people at the Happy Street event in Aundh, Pune on 1st February.

The response was terrific. After doing a few demos, people started coming on their own to Shatrughn and wanted to try out kbs themselves. Overall, Shatrughn did a great job and we wish him the very best for the future as a kettlebell and fitness instructor. Below are some photos taken during the day.