Archive for the ‘dad’s fitness’ Category

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Sometimes simple is better. Don’t get me wrong, I love complexes, difficult moves that I need to learn to master and so-on. However, there are days that it just isn’t there and I need something that is challenging, helps me burn calories and is fun to do. That is where the kettlebell swing comes into play. It is probably the easiest to perform but an extremely effective move that gets the job done on those days.

 

 

 

This week’s workout is a few different ones all based on that move, so enjoy and get workin’!

The Walker Swing workout:

 

 

Choose your level and have fun with this awesome workout.

 

 

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The I walk the line workout:

 

If you have 2 kettlebells this will  turn you into a torch of calorie crushing goodness!

The undertaker Kettlebell swing workout:

This one is still one of my favorites, enjoy it !

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

Muscle, glorious muscle. This goal seems to be an important one to many who have been bit by the iron bug. Yet, it seems as though a multitude of those “afflicted” with this desirable problem don’t ever make much progress in their developmental goals.

Thankfully. the answer is simple and is given to you in the video below in the second part of my  vlog series, The Coach’s desk.

 

 

So take a second to listen and pass it on!

 

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In the last 15 years ago or so kettlebell as an effective have grown in popularity. I have been fortunate to have found them in that time period and my life and my client’s lives are much better a result of adding this implement to our workouts and programs.

As a means to give back and to help, I have endeavored over the last three years by this blog to bring simple but not easy workouts that they can do and enjoy. This series is my utter joy and I am thankful for every view, comment, Facebook message and follower that has come through this blog. Thank you each and every one of you for your continued support and for making this series a success!

Now enough with the mushy stuff let’s workout!

 

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This week’s movement based flow or complex is one that you all will enjoy and is down by doing:

A lateral lunge to snatch for 10 reps each round per side.
Followed by 5 overhead squats
Lastly, three overhead presses

Do it for about 10 to 20 minutes, pick a challenging weight and go to town.

This workout will have you moving better, burning fat , working your heart and building strength.

Check out the video below to learn how to do it:

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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I have a friend that trains with me at my house and he was pressed for time two sessions ago; however there are some drills that he needs to before each session to prepare for the upcoming onslaught of fitness progress.

So being the nice fellow that I am I decided to put together a workout that is all low body and will develop an anaerobic work capacity for him. As a result of those circumstances and my kind side, I decided to develop this workout worthy of the hulk that ends in about 20 minutes and is and was extremely effective to produce results.

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This Workout is done by doing:

8 full pistols a side or wherever you are at in it’s progression (a box etc.)

Then you grab a moderate size bell and do 20 swings.

Try to get in as many as possible in 20 minutes but rest anywhere from a minute to 3 depending on how hard both drills are for you.|

That is it, it is a very simple workout, I will concede. But don’t let its simplicity fool you. After all it is the leg smasher!

Check out the video below to see it done.

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Lousy/crappy workouts, we have all been plagued by them at one point or another. In fact, sometimes we go to the gym or our workout area feeling good and come out greatly disappointed by our performance in that session. If you have ever had this happen to you, I want you to know that you aren’t the only one and you don’t have to take it personal. I would even dare say that if you workout you have three things guaranteed to you: taxes , death and an occasional sucky training session.

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However, there is a way to better prevent this phenomena that leaves questioning your gains and worth as fitness buff, as if all of your awesome previous gains were delusion.

One you have to make sure that you are following some sort of periodized program. Due to our bodies ability to adapt and to prevent overuse of joints, etc. Failure to do so will often lead to the bottom falling out on your results. (More to come on how you can do that soon.)

This post is not about that specific topic but a way to get a glance at your physiology and to know whether or not it is time to kill it, lighten up the load or rest . You may be thinking that you couldn’t afford because it sounds expensive. But thankfully that is not the case, it can cost up to $50 for the accessory and the app can be free. The wonderful thing that I am talking about is heart rate variability or HRV.

 

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As you know, I am a big believer that if you aren’t assessing you are guessing. So before this we used to go back how we feel as to whether we should train or not and it would end up being most of the time because our human physiology is a lot more complex than that. With HRV daily scans, scan get a look a that part of us and see how we ready we are to train and handle stress for each day.

It also can help us better lean our responses to certain foods, our rest needs , issues that are stressful and so-on. This of course will help you improve your health and fitness, due to your eliminating the things that are hindering you without your awareness of them.

 

Now, just be aware that this is not magic and requires a consistent daily scan and the willingness if necessary to not train hard or at all on a certain day due to what is going on in your autonomic nervous and immune systems.

 

 

Let me explain further the readings and what they mean.

It is a well known fact that stress affects us, but what is not a well known fact is that the overload of training is stress also. Which can also affect our health negatively, if we don’t manage  and recover from it.

HRV offers us an objective chance to view how well we are doing in terms of this need. It can show how the stresses of our life can affect our workout performance as well as our food choices (what and how much.) ,sleep quality/ needs  and so-on.

 

 

Now in terms of practical application, you take about two minutes in the morning and then you get a read out of green, which will be something like this:

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This simply means that you are ok to train and will most likely not have a crappy workout.

There is also yellow:

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Yellow as you could imagine can mean that you need to get in some breathing and other activities to balance out your system. Then a not so intense workout.

 

 

Finally there is red:

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Which simply means that the day in which that reading was given is a day for mobility, breathing and a nice walk maybe a pooch will go with you.
So as you can see, if you tried to train hard on the last two days with not optimal readings you would have had what you would have called a lousy workout. That is why this post is called a simple way to avoid lousy workouts. So get the strap and spend a few bucks to do so, download an HRV app and get scanning each day to get going and to make serious progress in your fitness.

 

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When I was younger for some strange reason I enjoyed watching The Twilight Zone and in the beginning and at the end of each episode the dude with the cigarette would talk about the person and how they unknowingly were about to enter the Twilight Zone. Then afterwards would give a commentary on them and the lesson that we all should learn from them.

This week’s complex is very intense and felt like I was stuck in an episode of the show so I want to share it with you. It was a complex that made for one of my advanced clients . Then I partook of it and now it is your turn! (do, do, do  that is supposed to be the T.W.Z music!)

 

 

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Enjoy it friends!

This workout is done by doing:

10 cleans

5 Jerks

5 front squats

8 Pendlay rows

All of these use tow kbs and keep it going for ten to fifteen minutes if you dare !

 

 

Once again we have your guidelines for success

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Since the inception of this program, I have tried to offer as much of as a periodization that one could do without the doers not working directly working with me. So you may that the last few sessions have had a focus of cardio or aerobic training. However, as with anything, everyone needs to take time off from an approach to recover and get ready to kill it in that area again. So this week ‘s workout has a strength emphasis with the goal of getting you stronger in the overhead press.

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Everything that you need to know is in the video below. Take a few minutes to learn how to do this workout and get strength results!

 

 

 

 

 

 

 

Once again we have your guidelines for success

  • 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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Programming a workout to get out of it what you want from it is not the most complicated thing in the world when you know what your overall goals are and you are willing to do the work. It may however require that you change your approach and thoughts about training a little or completely.  Then of course you will need to apply those new thoughts as long as they are scientific and safe.

 

 

 

Over the last few years I have had such a paradigm shift and as a result my training takes much more planning (which I love) and I have made much more progress in my overall goals. One of those thoughts that I have implemented even more is the need to train aerobically for health reasons as well as to help me have better and greater success in my main goals of strength, explosiveness and so on.

 

 

 

Today’s workout is an aerobic workout using two moves and a protocol that was developed for the kettlebell snatch, the 15/15. This is done by doing 15 seconds of work and 15 off for 80 rounds or 40 minutes. Except today’s workout not only involves the snatch, but the kettlebell jerk as well.

 

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It is done by doing: 6 to 8 snatches to a lockout on each one (hips and elbows) for as many quality rounds that you can get in. Then when you are done with that doing the kettlebell jerk for the same time period and getting in 5 to 6 each round. You want to do this for at least 20 minutes in order to get the aerobic training effect.

 

This tough workout will challenge you and help you burn a good amount of calories while training your heart!

 

 

 

Look at the video below to see it done:

 

 

 

 

Once again we have your guidelines for success

  • 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.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

It seems like there are endless thoughts in this fitness and performance world about just about every subject in strength and conditioning, as well as a myriad of opinions on how to get the job done. Conditioning is no different, many coaches wrongly believe that running their athletes into complete fatigue is the way to go and to give no thought to movement quality and how the brain learns how to apply the work that we are doing to the sport that we want to improve at.

Then there are those that just use circuit training and assume that their approach will yield the results that they crave when it comes to better performance. Finally there is the group that assumes that drawn out duration training like running for miles at a time will enhance performance. The goal of this post is to not only reveal that these ideas will not work but how to better approach getting in shape for their sport.

 

The first thing that we have to understand when it comes to preparing for sports is the role of movement quality in the athlete’s training program. You see if we go to absolute fatigue often not only will our recovery take too long, but the athlete will only learn how to compensate in order to survive their session and as a result could increase their chance of injury. As well as only learning how to cheat to do a movement pattern during performance and working out.

 

 

The answer first and foremost is to view your conditioning as it is, an opportunity to improve your ability to perform a task at full capability over the long haul of play thus truly making a better athlete and conqueror, rather than just a survivor.  So in your preparation make movement quality, force production and consistency your goals in order to create a better athlete and to better prevent injury.

Secondly, Just a generalized program will only get you so far in the sport world. Grant it, that everyone must begin with a general and less specific program, however there are certain components of strength, power, work capacity and goal oriented training that helps the athlete in their sport.

 

So just a general circuit program that is used for everyone will only carry the athlete so far in the realm of performance. In the general phase, athletes need: control or stability, mobility, strength, power and various types of endurance.

Lastly, just low intensity training all of the time for length will not prepare any athlete for the riggers and demands of sport, unless they are long duration sports like: cross country and distance races.In a sports conditioning program, the energy systems of the sport need to be reviewed and then each quality should be trained in a structured way to get the individual ready for play.

Remember, athletes need power, agility, speed, and balance in varying degrees according to their sport’s needs.

Conditioning is not as easy as the old school thoughts that have been addressed in this post, but rather it is a complex task that requires planning and thought, knowing about the sport that you are working with. Finally and most importantly, you must keep power production up or speed, while maintaining movement quality.