Archive for the ‘moses correa’ Category

 

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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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Lately I have been training a lot of what some may call strength-cardio, wherein the goal is produce force (not maximum) while keeping my heart rate in the aerobic training zones. Now, if you have been following this blog and my post on Facebook, Instagram and Twitter (which you can access from this blog.) you know that there many huge benefits that one can get form training in this zone; from heart-health, stress management, recovery form difficult training and so many other great things.

 

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So being the wise investor in my health and fitness that I am, I have by collecting these benefits plus some strength work. This is one of the workouts that I have been using with myself along with my ion person and online clients. It is a challenging but reasonable workout that will make you and heart happy with its outcomes!

 

This workout is done by doing the following:

Finding a challenging weight that doesn’t take you into anaerobic training and that you can do for 10 to 20 minutes.

Then do 8 to 10 reps per side, keeping your heart rate between 130 and 150 beats per minute.

Keep it going for 10 to 20 minutes

 

 

 

 

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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Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.

 

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Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.

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This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!

 

 

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I don’t know if it is still popular, but there was a kid’s show a few years back called Bob the Builder. (I have a toddler, so I assume I will find out soon if it is.) At times, I like a builder or maybe more of an architect with what I do. You see, I help people build a better life, confidence, strength, freedom, etc.

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I love this aspect of my career immensely, because 5 to 6 days a week – I make a difference in the lives of my clientele and hopefully, I am helping you my readers at least in a small way. This week’s workout as a result of this aspect of my job, is called the builder and yes it is a toughie!
As you know from last week’s workout we are now on a phase of building strength and power with these weekly workouts. This week’s workout will use three moves to do so the snatch, the jerk and the front squat.  These move in conjunction with each other and using the joy of ladders promises to be a “fun” time of building power and strength.

Watch the video below to learn more about this workout and maybe hear a terrible joke or ten!

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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Wanting to fit in is a normal human desire and although it isn’t a bad thing in itself, it can influence you to be less than what you are meant to be. I don’t know how many times in the past, I have let this desire control what I said and did. As a result, I had regret and I may have robbed the other person of a chance to grow and improve. Now, I am not saying to correct everyone of every mistake that you may think that they are making or to do so without getting to know the first, but to do so when the time is appropriate and the need is really there.

There is also the need to hold on to ideas so tightly that no other information whether contradictory or even additional thought that is inline with the person’s current ideology isn’t accepted.

These two mindsets are a great way to get stuck inside of a confined space or inside of a box. You see, thinking inside of a box makes what you can do smaller, whom you can help lessen and makes your own world much tinier than it needs to be.

I am not saying to not have some guiding principles for life or for your training, I am simply saying to let those guidelines continually expand and evolve by learning from your mistakes, tracking each workout to see if what you are doing is working. Also have some sort of assessment to do once a month, that can objectively show you if it is. It can be measurements, inbody testing, movement screens one rep max testings, conditioning circuits that once killed and that you can now beat. Whatever fits your goals and that can help you get to the next level in your training.

Lastly when something new comes along get as much information about it as you can, critically evaluate it and make an informed decision on it even if it means that you must change your view and approach. If you do, you will begin to think outside the box and end up better 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.

It seems like our culture is getting worse and worse when it comes to mobility and movement quality. We usually have locked up t-spines, ankles and hips and as a result cannot move the way that we need to stay safe and get the results that we want from our training. One of those issues that we find a lot in our clients and athletes is an obvious lack of the ability to touch ones toes.

This movement pattern is vital for your safety and performance in lifts and movements that require that your hips move in a hinge pattern and at times in hip extension. (Hint, just about everything that utilizes lower body requires these movements.)

But before we go any further, let’s look at these moves so that you can have better understanding of them.

Hip hinging is when you are required to moves your hips back. This is seen in the exercise world in the form of deadlifts, kettlebell swings, broad jumps and other like movements.

Hip extension is the finish of these moves and is also seen in proper running and walking mechanics.
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(Dave knows how to extend his hips!)
Now that you understand in a very simple way what these moves are, let’s discuss how a lack of toe touch can mess up these patterns and lead to less than stellar performance.  You see a lack of toe touch is often a problem of not being able to shift your weight back and as a result your brain fires you hamstrings to keep you from breaking your nose. There are also times that your brain senses that a muscle is inhibited in the movement chain and as a result tightens up muscles to keep us from hurting our precious joints.

So then if stretching isn’t the answer, then what is?

The answer isn’t as simple as a 1, 2, 3 solution and can vary from person to person, but we can give you a few drills to help you:

1. Breathing;
Proper breathing patterns that utilize the diaphragm as the main respiratory muscle has a huge in stabilizing ones midsection and can enable you to move better by causing your brain to release any unnecessary tension in the body and to better stabilize your mid-section.

2. Toe touch pattern drill:

As a stated before an inability to toe your toes is usually a lack of being able to shift your weight back. This drill can helps you re-learn how to do this important movement and give you the ability back to deadlift with proper positioning.

To do this drill find a two inch elevation, such as a book, board or even dumbbells. Put your toes on the lift. Then stick something between your legs right above your knees, reach up to the ceiling, crush the object between your legs; and touch your toes 10 times. It is ok to bend your knees if you have to, in order to get to your toes.

After you have done that direction, stick your heels on the lift and follow the same sequence. You will either be able to touch your toes or you will be closer. Keep on practicing this drill until you can touch your toes, when you aren’t warmed up.

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3. Glute strengthening:

Lastly is if your glutes are weak or inhibited, you will probably not be able to get in the proper position to lift and train safely with good form. Now when people sit often as well as those who are just begin to workout usually have overactive or tight low back muscles and hamstrings and under active glutes as well as being stuck in a flexed or forward shoulder position.


To combat this and to help better position yourself you will want to, release (stretch, foam roll.) The tight areas and strengthen the weak ones. For the sake of this post we will only discuss the glutes. (We will be doing a posture post soon.) Glute development isn’t too difficult, you will just want to do it in a way that doesn’t keep the imbalance though.

1. Lower rolling for glute strengthing:

2. Supermans, birddogs and reverse hip lifts:

3. Bridges, Single leg and 2 legged

4. Glute ham raises:

 https://youtu.be/w0X0Vw6Vu1Y

5: Hip thrusters :

These aren’t the only exercises that train the glutes they are just simple and effective ways to do so.

Having a comfortable toe touch that is controlled is very important for your health and fitness. So it is worth finding out what is limiting you from being able to do so and to take the time to correct this issue if it is present in your life.

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Mastery is a beautiful thing to watch and when it comes to movement nothing is more amazing to watch when someone can shift from movement to movement without any interruptions and major mistakes in  the moves that are being transitioned through.

 

 

 

This fun approach to train with kettlebells, sandbags or body weight can hit various movement patterns and help it’s user build some conditioning as they do. Not to mention that when it is done well, it can be awesome to watch.

 

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This week’s workout is one such session is just that and hopefully, I make it look as good as some of the flows that I have seen over the years. Now just before we begin to talk about the successive moves, please make sure that you have spent enough time on each of the moves by themselves to have the technique down.

 

 

 

This type of workout isn’t difficult to do once you have the form of each exercise down. You will however, want to go light enough to make sure that you can finish the flow without setting the bell down and disrupting the beautiful movement that you will bring to the world as a result of this workout.

 

 

 

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It is done by doing a Turkish get up on one side, then a windmill on top, followed by 5 split snatches and then finishing up on that side with a clean to squat for 5 times of each move.

 

 

Keep this going for 10 to 20 minutes and get as many quality and beautiful rounds per side.

Watch 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!

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Programming and creating a workout that is effective for the long-haul of training is not as easy as one may think. Especially when the person that is in front of you is an advanced client. You see just adding weight on to a bar or going to a heavier kettlebell is not enough and can lead to burn out and failure to progress any further in your training and fitness goals. It can also lead to an overuse injury, if you simply try the same approach or if you endeavor to simple just do something without rational programming and thought.

This week’s workout is a way to get some more overhead work in with some extra volume but without completely using up your reserve and without going too far into what may be dangerous territory as you train. It is done by combining a chain ( the same exercise done at three or more bell using heavier or lighter weight as you go along.) and a ladder (adding or taking reps away to increase volume or to go heavier.)

 

 

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Weekly Kettlebell Workout: A Pressing chain that is harder than you think

 

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This week’s workout is done by doing: 

Overhead presses at three bells each a bit heavier than the next at 3 to 5 reps
(If you only have one bell do a ladder of adding more reps in each round.)

Going back to the beginning and then doing push presses at each bell of 5 reps each

Finally doing the same thing but jerks at 3 to 5 each 

Make sure to do both sides and rest up to 5 minutes after each round, in order to fully recover and to lift safely each round.

Do two the three rounds 

Enjoy and see the video below to see how it is done!

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.