Weekly Workout; A pressing ladder with a twist

Posted: June 2, 2015 in Uncategorized

For as long as I have been training, I have placed my clients on specific programs for their fitness goals and one of the complaints that I often hear is,:” I get bored when I follow a structured program.”  Sometimes this is based on a poor understanding of exercise and training for results. Or it may simply be that the person may lack the focus needed to truly train for the results that they want. 

I also learned a lesson over the years and that is: that I cannot change the person that has that tendency and that we need to meet each other halfway. You see if you want a specific result, you must train specifically for that goal. An Olympic lifter must train to get better at their sport; a cross-fitter must do crossfit to get better at it and so-on. Yet were we can meet halfway is in the realm of conditioning. You see your conditioning can vary, not to make your “body guess” or for boredom as much as the fact that you don’t want to build up too much fatigue and hamper your goals.

So varying this component of fitness will help you do just that. Over the last two years, I have with the help of others brought you a series of different types if workouts that train various movement patterns and energy systems. We gave brought to you workouts that involve kettlebells, body-weight, sledge-hammers and even one with a sled. 

Feel free to alternate these workouts or choose a few core favorites and use them throughout your training cycles to help you get leaner, stronger and so-on.  This week’s workout is once again designed to help you do just that it is an easy to follow session that will build strength, train your heart. Burn fat and will challenge you as you do it.

Weekly Workout; A pressing ladder with a twist

Once again this workout is simple but not easy to do. It is done by doing a clean and press ladder wherein, you will clean, then a strict press a kettlebell adding a rep on each round of both moves. However, here is the twist; you will do a squat with a few second pause on the bottom after each rung (round) of this pressing ladder. I recommend a 1-5 ladder times three ladders, rest for a minute or two then do your next round of the same. 

Make sure to pick up a kettlebell size that you can do exactly that with or do fewer rungs and or more rounds. In just whatever you choose make sure that safety and effectiveness are your primary concern as you train.

Men use: a 16 to 32 kg bell
Women use a 12 to 20 kg bell

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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