One of the things that I love about Girevoy Sport (GS) is that it is an ideal fit for busy people with full time jobs. Except for maybe in Russia and the Soviet Union countries, in most competitions around the world you will see that most competitors work full time jobs and get to train with kettlebells for maybe less than 4 hours a week.  I would say that the simple nature of the sport which requires 3 or less events to train for along with a few basic assistance exercises, and also the fact that it can be easily practiced at home in isolation, makes it a great choice for time bound people.

Samrat Sen is one such perfect example of how the sport can be practiced by anyone irrespective of their work schedule. He works full time in the tough corporate world, and still managed to become the fastest rising kettlebell athlete in India! Having been involved with different forms of exercise at various times in his life, today he is a focused Girevik and is the first man in India to compete in 24 kgs biathlon. So let’s get to know better this hard working, upcoming lifter, who also happens to be one of my closest friends in my personal life. It will be interesting to know how he manages to keep up with the demands of his job and GS.

Arnav Sarkar (AS):Hi Samrat. First of all I would like to thank you very much for taking the time out of your busy schedule to do this interview. Could you begin by telling us a bit about your background and what forms of exercise you were involved in earlier?

Samrat Sen (SS): Hi Arnav, you are most welcome, and also thank you for considering me for the athlete spotlight section.

Well let me start by saying I have always been inclined with sports and games from a very young age. I played competitive cricket for my state during my school days for many years. After graduating from high school, I realized a lifelong dream of learning martial arts. I took up Kickboxing from my college days and eventually went onto become national silver medalist in a couple of years.

The body building bug too had bitten me, hence I had joined a gym and started to train without any proper guidance. The focus then was just getting big. Due to a lack of good trainers back then (10-12 years back) there was no sound approach towards fitness and nutrition in general.

Back in the day, concepts like functional training, Kettlebells, Olympic lifts these were not so prevalent, and our training was really incomplete in the truest sense.

AS:  How did you begin with kettlebell training? What did you feel like after your first few sessions of training with kbs?

SS: I started training with Kettlebells in 2012, but that was intermittent at best. But it was in early 2013 I bought my first pair of 20kg Cast iron bells.

The first few sessions were tough. At first I found them quite heavy due to the displacement of the weight. Just doing farmer walks with them tore up my palm. I used to muscle up the bells and got slammed quite a few times during cleans. Training with KBs was very challenging, even after spending years doing the traditional ‘gym training’ I was humbled big time. I knew this was not going to be easy.

AS:How long after you started training with kbs did you start getting the desire to try Girevoy Sport?

SS: I trained with Kettlebells regularly and did them as an add-on to my strength training programme. Those days workouts with Kettlebells used to be rep based rather than time based.

Overtime I started benefiting from kettlebell training and took further interest in this tool and started researching on Girevoy Sport (GS).  Over the internet and social media I came across lifters who lifted much heavier bells (24,s 28s, 32s) for a continuous 10mins resulting in a crazy number of repetitions. These lifters showcased tremendous strength endurance, and superb technique to have lasted the full 10 and get such high numbers.

So if regular K-Bell training can get one fit, what can Girevoy sport do to you? I asked myself and decided to learn the art of Girevoy and further my own fitness.

AS: How did the first few sessions of GS training feel like? Did you straight away feel comfortable or you started having second thoughts?

SS: If I thought general K-bell training was tough, I had no clue what time based GS specific training is! The minutes felt like hours!  During the sets I used to ask myself –what have I done to deserve this punishment?!’  I was far from comfortable. The racking, the overhead stability everything was difficult, and the fact that you cannot keep the bell down and only allowed just one hand change beat me up mentally.

Slowly and gradually my body and mind started adapting to this new form of training, and since then there has been no looking back.

AS: What is your current training program like?

SS:Well, right now I am preparing for the Asian Championships and a host of other competitions lined up during the year, and I am preparing to go with Long Cycle. My workouts are very GS centric, the LC working sets being a major part of the training routine. Also to add the GS work, some assistance work is thrown in like jump squats, bumps, snatches, squats and a lot of running.

Current focus is to increase the cardiovascular capacity as the demands of cardio with LC is great. Focus on better pacing, efficient use of energy, it’s all part of the training programme. It’s a learning process as you get better and fitter.

AS: What are some of your best numbers in GS, both in competition and in training?

SS: These are still early days for me in GS, but some of the numbers which I have got so far would be:

All in 10mins:

2 X 24Kg Biathlon: 28jerks/81 Snatches

2 X 20kg Biathlon: 58 Jerks/ 141 Snatches

2 X 20kg Long Cycle: 50 Reps

20kg Snatches: 155 reps

16kgs Snatches: 205 Reps

The above numbers are all more than 6-8months old, except the Long Cycle. Very soon l will be getting new PRs ;)

AS: Which are some of your most satisfying moments in the sport?

SS: One of the most satisfying moments would be in Kolkata Kettlebell Championship 2015 where I competed in the professional category with 24kgs and won Gold and in the process being the first Indian to officially compete with 24kgs Biathlon.

Also whenever I complete a good 10min set in practice it gives me immense joy, a 10min set is always a mountain to climb.

AS: What is your current nutrition plan like?

SS: As this is strictly a performance oriented sports, maintaining the daily’s caloric intake is necessary.Focus on high quality protein is a must, with adequate carbohydrate and fat intake for sustenance. I try to keep things simple and focus on regular food for all around nutrition.Special mention regarding fluid intake pre-during-post workout as this part of the world is known for its humidity levels, which results in massive fluid loss. Make sure you are taking your electrolytes

My core focus is numbers and performance and for that I choose high quality food sources.

AS: Tell me about your experience with the International Girevoy community? I know for a fact that a lot of international lifters have often told me a lot of good things about your potential and abilities having seen your videos.

SS: They are very kind and have always encouraged me.Iam really grateful to them. The GS community overall is a small community but an extremely tight knit one. Wonderful supportive people, helping out each other and a lot of encouragement and motivation is provided to new lifters.

AS: How do you find the motivation and the energy levels to train in a regular manner despite having a full time job?

SS:It is tough, frankly very tough. After coming back from work I often feel fatigued or sleepy, after slogging it out for 8-10 hours a day. But what keeps me going is the love for the sport and the pursuit of taking my conditioning to the next level. Once I do the first set,I am on track to finish the rest of the workout. But getting to that first set is the tough part.

AS: What have been some of the biggest challenges that you have faced so far in your GS journey, and how have you overcome them?

SS: One of the earliest challenge was getting the technique right, correct form is extremely important if you want to achieve high numbers in GS. In the initial days I trained with lighter KBs focused on understanding the form solely, but there were still drops in form which caused some injuries.

Injuries were in the form of Soft tissue damage in the forearm, ripped finger nail, back spasms, trigger point issues. Well one can overcome these injuries by working around them, like when my finger nail was ripped during double cleans, I iced it, taped it up heavily and continued training. Did it make a difference? Yes it did, lifting was tougher, and I used to be too conscious due to the injured finger, but this is how it is, and this is how I have trained.

At the end of the day you have to judge whether you can train with your injuries or not. Yes some injuries can be too serious and if you still continue to train then that might be stupid as you will be doing more harm than good. At the end of the day it’s your call to take the wiser decision.
 

AS: What are you future goals in GS?

SS: To get better at the sport itself, achieve higher numbers with more efficiency and finally getting to the Master of Sport rank. That would be good! And of course the biggest goal is to represent India in Kettlebell Sport.

AS: Who do you look upto in the sport for inspiration and guidance?

SS: That would be so many. Every day I come across such amazing GS lifters across social media, the sheer numbers that they put up is mind boggling, with the most efficient technique till the last minute.

Some of the international lifters who inspire me and I like to watch would be (Not in any order): Denis Vasilev, Ivan Denisov, Anton Anasenko, Charlie Fornelli, Sergei Ranchinskiy, Thierry Sanchez,Pierre Megaard Knudsen,Valery Federenko, Gregor Sobocan ,Aleksander Khvostov, Ksenia Dedyukhina, Melissa Swanson.

And course Arnav Sarkar for being the first and only 32kg KB lifter in India.

AS: Thank you, and I am sure that you will also be soon competing with 32’s. Moving on, what advice would you give to those who are looking to start in GS?

SS: GS is tough, I will be very honest. Those who want to start GS and become a KB sport athlete, this is a tough learning curve. One has to be tremendously focused, has to have rock solid dedication, and time management is of high importance. All other lifts and variety GPP should be inculcated to work around your primary GS programme.  It has to be GS specific training 3 days a week minimum for beginners.

GS is a sport which can make u feel very high one day and bring you right back to earth the next day. So approach each session fresh and without any baggage of previous performances.

This is a long tough journey but the end result is doubly rewarding. It’s worth all the blood sweat and tears.

AS: Any final thoughts?

SS:Well I would like to say that deciding to be a KB Sport athlete has definitely been a great decision for me. This beautiful sport has rewarded me with all the benefits that it has to offer (Better health, stronger mental focus and achieving my goals.)Anyone who decides to start the GS journey will on a path to betterment.

Big thank you to you again Arnav, it was great sharing my GS experience with you. Good luck

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.

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.