Ridgewood HS's All American Carleen Jeffers

“The decision to start taking kettlebell classes at American Eagle shaped my running career into what it has become. My track coach has frequently referred to kettlebells as “one of the secrets to my success,” and it’s pretty clear that he isn’t exaggerating.

Distance running is a demanding sport that requires the consistent breakdown of muscle as a result of constant pounding of feet against pavement. At its highest, my mileage reached upwards of 60 miles per week, the equivalent of 10 miles a day with one rest day. With all of that aerobic/cardio-based work, it seemed that my muscles were doomed to deteriorate. In fact, many of my teammates suffered this almost inevitable fate: one after the next fell to stress fractures, shin splints, and other overuse injuries all-too-common to runners. However, I was able to keep my season uninterrupted and my training consistent by staying mostly injury-free. While some of this was due to good genetics, my body type/structure, and a great deal of luck, kettlebells played a key role in making sure that I was not only strong (both mentally and physically), but that I was also able to keep my body healthy and performing optimally.

I had a slow start with kettlebells. The first couple of classes were dedicated to ensuring that I had proper technique and form when handling the bells so that I would not risk injury. I learned to keep a straight back, keep my lats engaged, and keep my core tight (tight butt, tight gut!). Slowly but surely, kettlebell exercises began to feel natural. I thoroughly enjoyed the classes as a break from my usual training routine of running and biking. Also, because kettlebells targeted different muscles than the ones I was used to using, I noticed that I was getting more toned as opposed to just thin, which is critical for distance runners. Equally as important, I developed confidence and mental toughness as a result of the challenging workouts. Oftentimes in the middle of races I found myself thinking, “If I can get through scrambled eggs and 5 minutes of snatches, I can get through this!” Conversely, during difficult kettlebell classes I would draw on my running experience in telling myself “If I can finish a race strong, I can finish this set!” The two seemed to fit together like two pieces of a puzzle.

One of my favorite things about kettlebells is that there is variety in the exercises that we do each class, emphasizing different muscles and focusing on the body as a whole as opposed to just the main muscle groups (biceps, quads, etc.). There is an endless list of new movements to be learned – many, in fact, created by Kettlebell King Phil Ross himself. This keeps the classes engaging, unpredictable, and fresh. It also ensures that athletes feel as though they are progressing physically. For me, the feeling of mastering a new move or moving up to the next sized kettlebell on an exercise is nearly equivalent to the feeling of pride after running a new PR (personal record).

I have now been an avid kettlebell enthusiast, proponent, and most importantly, user, for almost two years. It is incredible to look back on how far I’ve come in the sport of kettlebells, and how that has translated to success I could never have imagined on the track. I have no doubt that kettlebells have elevated my training to another level, and equally as significantly, participating in kettlebell classes has provided me with a family of people with determination, perseverance, and passion that mirrors my own. I am forever grateful to Phil Ross and the entire crew at American Eagle for helping to make me the runner, the athlete, and the person I am today.”

Carleen finished up her senior year in dramatic fashion by placing 4th in the New Balance National High School track meet on June 19th, 2015, earning her High School All American status. Her performance of 16.58 in the 5K smashed both the former Bergen County and Ridgewood High School records and earned her Track Athlete of the Year for Northern New Jersey. That’s quite a few accomplishments for an athlete in a sport for only 22 months.

The coach that Carleen refers to Jacob C. Brown, of Ridgewood High School, he is a coaching legend in the world of women’s track and has coached more champions and championship teams than virtually any other coach in the state of New Jersey. He advised her to keep kettlebell training while she is in college, whether or not the college strength program calls for it. Coach Brown, as do I, truly believe that Carleen’s Kettlebell Training was the major differentiator in her incredibly quick assent to the top of the heap in track and cross country running.

Here’s a link to her profile on MileSplit:

http://nj.milesplit.com/athletes/3752445-carleen-jeffers#.VZllOflVhHw

Here’s the link to Jacob Brown’s site:

http://www.jacobbrown.com/

For more information on Master Phil Ross’ strength and conditioning programs, videos, and workshops, please visit www.philross.com .

Strength and Honor!

Coach Phil

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