Posts Tagged ‘300 swings a day’

I am thankful that my job is one that makes a difference. I don’t know how often I have blessed to help people realize their true strength and ability to endure through my teaching and training programs. I can’t count the times that people who have trained with me thought they couldn’t do something and with the right progression and programming bam, they did!

Just the other day on my kettlebell group I had a bunch of members press a heavier kettlebell with one arm that was two to four sizes than they have ever done. I have had two clients get their first pull-up in their life in the last two weeks and other such feats of budding strength.

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(Kevin O nailing his first pull up)

Yet, it seems like there is resistance when it comes to doing challenging moves and developing killer strength. I often encounter excuses when it is time to move on in a programming that someone has been training to do that move. A big one is chin-ups, I often hear statements that lack confidence such as : “that would be nice if I could do one” and so-on. We often think that moves such as chin-ups and pistols are for the few “freaks” and that we will never be able to do them. However, when we think that way, we limit ourselves and don’t realize that the person doing them is human as well.

(If I can, then you can too!)

Here is the thing though, you will need to train specifically of you have a goal like that. You also will need to learn how to program and progress, you will have to stick to a routine, in spite of the fear of boredom. Then you finally, you will have to adjust to what is going on in your life.

Just remember, you are stronger than you think and with some good training, you can also achieve awesomeness and develop the moves that you want to. So get working and do awesome things!

As a bonus here is a a client that embodies this mindset and knows that she is strong:

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I am  not  that creative of a person, in fact I never did well in art class. Yet, there must be a tiny spark of creativity in me ( I hope) being expressed in these weekly workouts. I know that I say it often, but I thoroughly enjoy putting together challenging workouts for you my friends. This week’s workout is one that I am very proud of that has gotten good feedback from my students and clients and now I am sharing with you!

Weekly Workout:  Overhead annihilation!

A workout for the mentally strong and tough, geared towards high volume training with medium to lighter weights- that will build some upper body muscle when done over-time, will blast fat and keep you enjoying your fitness for a while as you get fitness results.

This week’s workout is done by doing: 

8 see-saw presses
10 push-presses
3 jerks
10 step back lunges per side
Rest a minute and do it again for 3 to 5 rounds as needed to get the training effect and dependant on your load.

Medium to light weight

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!

Lately I have been creating more advanced workouts with various themes from strength building to conditioning and so on. So I decided that would be a week of swing workouts that are easy to do, but challenging to finish. So I went into my archives to find some of those workouts for your fat burning pleasure!


Weekly Workout: 4 Kettlebell swing workouts

Workout one: The Shifting swing
A fat shredding extravaganza of fun-filled kettlebell swinging!

Workout Two: The Stiff Swing
A workout that gets you results in as little as time as possible and it can be done in the cold!

Workout Three: The round about swing
This workout puts together an awesome combo of 1 arm swings and two-handed in one session!

Workout Four:  A Swing breathing ladder
This workout will get your heart racing and help you burn more fat as you train and learn to over come stress!

Enjoy these workouts my friends and follow this blog for more workouts like these and other fitness related rants. As well as other tutorials, training plans and principles!

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!

After training someone for years and spending enough for them to learn and develop good and safe technique; comes the fun stuff. I am extremely fortunate to have a good number of clients that are in that level in their fitness. They have spent time learning and improving their form on the basic exercises and as a result, they are in the position to learn and train the advanced moves. This week’s complex was created for a student that has been with me for years now and is in such a position in his fitness training.

So on his session last Thursday, I taught him the single leg press and we put it into a top secret complex (not any more) which I decided to share with you! Now if you don;t know how to do any of these moves simply substitute it with a the move that you know how to do. (E.G. an overhead press, and or windmill or swing instead of the bent press.

This week’s workout is very intense/difficult and needs to be done in small doses in order to not overreach in our fitness.

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It is done by doing:

2 single leg overhead presses (This move is not a circus mve, it has point, To make the exercise more intense without just mindlessly adding load. It also requires super high tension to do well, so don’t do more than 3 reps!)

5 single bell racked squats

2 to 3 bent presses

Do both sides, then rest to kill it again in the next round!

Now every move with exception of the squat is advanced, so if you need to regress it to a half kneeling press for the overhead press or the regular one and for the bent press a windmill or 1 arm swing. Be smart friends and don’t try to do something that you haven’t learned yet.

This complex requires a lot of tension, which means less reps, sets aand a longer rest in between rounds (2 to 5 minutes). So you can do mobility and or core work in that period,

Enjoy this workout that will both challenge and strengthen you as you do it!

Weekly Workout: The Top Secret Kettlebell Complex.

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 is said that strength is the master quality in fitness. I do agree with this statement, in fact in my and many others experience as well as a lot of research shows the need to get stronger in order to get better results from your fitness program. It doesn’t matter if your goal is to jump higher, run faster, burn fat and get lean and so on, strength training has a huge part in make those goals a reality in your life.

This week’s complex acknowledges that fact in more than just lip service, but gives you a clear way to build your strength while helping you maintain power and explosiveness as you train. Oh yeah, did I mention that it will wind you as well!

This week’s workout is uber simple and requires that you use two bells to do it. Now, if you are a beginner you can use one bell but just do the moves and reps on both sides as you work out. (Thanks Captain Obvious!) The moves are: regular continuous cleans into a squat (re-clean each time) then an overhead press followed by dead cleans on each press. This workout should be done in a ladder fashion by doing as many rungs and ladders as you can with good form. (But up to 5 reps on each ladder. (So in other words, do a ladder of 1 to 5 reps., then rest) Your rest period in between ladders should be up to 5 minutes but no less than 2 minutes in between ladders.

Use a bell that you can press 8x in a row to do this workout. If done right it will be a lot of volume and too heavy will not let you do that. But as you know too light won’t do too much for you either!

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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I have to say that I am constantly inspired by my clients, athletes and followers. I love your feedback, work ethic and determination to do what is needed to get to your goals. You come to each session ready to train and give it your best, you listen when I tell you to make a change and the very best you can to implement it and let me regress your exercise without complaint when I see something that isn’t up to your potential. This week’s workout is dedicated to all of you and was inspired by one of my clients earlier this week.

Weekly Workout: The B Fat Blaster

This workout adds a tiny bit of complexity in, but is more than scalable to all levels of experience and fitness levels. It is done by doing: a rotational dead cleans for 30 seconds, followed by 8 step back lunges and then ending in 5 Viking push-presses. Do both sides rest as little or as much as needed and get back to work.

Guys use a 16 to 24 kg
Ladies use a 10 to 16 kg


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!

We as human beings can move in some many different directions along with various patterns. As a strength coach and personal trainer, my joy is to put together programs for my in person and online clients that helps them fit their sport or life. A good example of this concept would be using a deadlift to help my students pick things up safer; which is a task that we all must do throughout our days and life.                                 

Another movement that we often forget is how to rotate. Do you know that many low back injuries happen from not knowing how to rotate properly and as a result over rotating through our lumbar spine. (For more on this subject, click here.) As a result of this factor and since I am a solution guy this week’s workout will address this need to rotate better and burn some serious fat as well So be prepared to get strong in rotation, burn fat, get more conditioned and possibly have fun!                                         

 Weekly Kettlebells Workout: the Intense Rotating Fat Smasher!     

This week’s workout will be timed so grab a relatively light kettlebells to train with. I would recommend 50 to 60% and get ready to hate that load!  It is done by doing the following in the order given for the time prescribed.  30 seconds of rotational cleans 30 seconds of rotational thrusters followed by a minute of outside the leg swings!

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!

I can’t believe that I have been writing these workout posts for two years now. It seems as if it were yesterday that I began this new endeavor and thanks to all of you, it has been successful as well as  a heck of a lot of fun to do! As a result of this momentous occasion, I’ve decided to put a few workouts together in this week’s post, so that we can reminisce together and maybe for some of you, they will be new to workouts to use. So let’s get to it and Happy Birthday Weekly Kettlebell Workout!

The workout that started it all: The Squat Scorcher
This workout is a reflection of my love for squats. I hope that you enjoy it!

The Dreaded Undertaker:

Are you familiar with dead-swings? If not this workout will cause you to both love and hate them!

The Back yard complex:
A challenging workout created while on vacation.

The Pasco Punisher:
This was created for one of my online students who will be a RKC candidate next month! (You are ready my friend!)

The uneven man maker:
This is one of my most popular workouts and you will see why if you try it, enjoy!

Pressing in the new year:
A celebration if strength for 2015!

What is/was your favorite workout? Write it in the comments below and keep on swinging!

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!

One of my wife’s friends has been coming to the gym that I work at in Medford N.J. for the last three summers. She through her own research has come to know how training with kettlebells in the proper program can lead to awesome fitness results in less time spent training. She also realizes that not just anyone can teach her how to safely use this tool to get to the next level in her fitness. So during the summer she makes the trip from Germantown Philadelphia and trains with my group and by herself. May I say before I go on that she is an absolute pleasure to work with and an excellent student!

This last week was her final session with me for the summer and will continue to work with me online. So I figured that I would teach her one more quasi-advanced kettlebell drill, throw it in to a complex and challenge her and her fellow attendees that day and that is where and when this week’s workout was created and it is a good one!

Weekly Workout: The Fat Blasting Farewell Complex


This workout is done by doing per side:
3 cleans
3 overhead presses
5 squats
6 viking push-presses

Keep this going for as many quality reps and rounds as you can in 15 minutes.

Men use 14 to 24 kg (depending on strength levels, because the viking push-press needs to be fast.)
Ladies use an 10 kg to 16 kg

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!

My neck hurts as I…..; my low back hurts as I squat. My shoulders hurt as I press overhead. These are common complaints that I hear from my online clients, in person and of course my fellow fitness fans. Although there can be many reasons as to why a person has pain in any given movement pattern. There may be overuse in a muscle in the chain due to imbalances and compensations or even just the old-fashioned reason of poor form as a person trains that movement. There also may be a serious medical condition such as cancer or the like. So as always if you have pain present especially if it is chronic, see your doctor.

However, this post is not about that type of pain especially since I am not a trained medical professional. This post will show you how to reduce discomfort in a movement by learning how to get your thoracic spine moving in the ways that it should; both in extension and rotation. The result of this new mobility will help you move better, feel better and could quite possibly make you stronger and more conditioned in the long run!

The t-spine or the thoracic spine is composed of 12 vertebrae and has an absolute important function in just about every exercise. The T-spine must either extend or rotate in our human movements, such as: gait (running/ walking) squatting, lunging as well as other movement patterns and exercise.

You probably now can see that if this area has too much dysfunction that it can affect the surrounding areas and create potentially dangerous compensation in other movement patterns and exercises. In other words lack of mobility and stability in this area can lead to injury in places such as: the low back, neck or potentially other areas as well by creating undue strain in another area as a result of the aforementioned dysfunction. 

So then you see that if it is not functioning well we will want to make it better by specific drills to do so. Not just from a health perspective but problems in this area can also lead to poor performance in your training or in your chosen sport. So sometimes mobility in conjunction with stability work followed by re-patterning; can lead to better strength gains in people who are training and having some difficulty getting better at their pursuit.

The way that the thoracic spine moves:

Your mid-back is designed to move in two ways and if you are extremely deficient in them your chances of getting injured are much higher.

The first movement is rotation.

Your middle spine should be able to rotate almost equally from side to side. This movement is seen in walking, running and in many lifting moves. Failure to rotate well here can lead to all kinds of problems and pain in any area that the movement pattern involves. For example if you cannot rotate form you thorax, you will rotate too much form somewhere else as I wrote about earlier.

Good                                                                                               You’ll need some work

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The second move is extension.

This movement mostly happens at the lower part of this area. once again failure to have this movement in the t-spine will usually lead to ugly overhead form, possible injury and overuse of the low back in order to try to extend and to get in the right position for overhead work.

Good                                                                                       You’ll need some work

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Fixing these issues:

First thing first there should be some kind of assessment to find out if your t-spine is the problem. Then from there, a break down should take place to find the one of more things that can be corrected to improve these movement patterns.

Step One: Check breathing:

Lack of proper breathing patterns can create tightness in your neck, upper back, chest as well as other areas in our bodies. To see if you are breathing well stick one of your hands on your chest and one on your belly. Take a breath in through your nose and see what moves first and what area you are breathing into.

Then place your thumbs on your back and other fingers in the front of you. Once again take a breath in and see what is moving as a result of your breathing.

Did your chest rise up first? Did you feel it in your neck? If so you have dysfunctional breathing and will want to make it better.

Not having these qualities in our training can lead to injury and most likely will keep you from getting the results that you want from your fitness training. So don’t be one of those people who don’t spend time on training joint mobility.

Step Two:  Check your rotation:

This post is geared towards people who are doing a self assessment and don’t necessarily have someone to look at their t-spine function. In light of that, the following assessment you can do yourself, if you are simply aware of your position and breathing as you do it.

Step Three: Cervical rotation/ extension

At times due to the closeness of a person’s neck to their t-spine, one can compensate for another. This can lead to lots of tightness in a person’s neck and possible injury as the person works out.

Good                                                                                          You’ll need some work

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Step Four: Check your extension

As I stated earlier, your mid-back shouldn’t be able to just rotate but also extend as well. Failure to do so often leads to the dreaded rib-cage flair,  low back pain, shoulder instability and not being able to live up to your full potential as a lifter! (Oh-no!)

Finally: fix what is going on.

Drills to improve these movement issues:

Breathing:

Rotation:

Neck drills:

Extension:

Taking care of this area doesn’t guarantee that you will never be hurt, but not taking care of it is to leave things up to chance and most likely not end up living up to your potential in fitness. So make sure that you spend time on these drills especially the ones that you need the most improvement in. If you don’t you are simply a slacker! (J/K) But, really, you are!
🙂