Posts Tagged ‘cardio training’

 

I am a huge lover of living heavy weights at various times throughout the year of my training and as I write this, I am right now in an awesome cycle that I felt compelled to share with you my friends. This program has done wonders for my strength, weight and overall mood. It is a Westside barbell on conjugate method based program, which could do the same for you as well, if you choose to follow it. However, if you do choose to- you should have at least a year of heavy lifting under your belt and know how to do the different exercises safely with very heavy weights .(80 to 90% of your one rep max.) So buckle up we are going for bumpy ride much like Ace Ventura’s short cut in When Nature Calls.

 

 

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Now, if you have never read anything or heard about a West Side style program it is two days of max effort days of upper and lower splits. It also calls for two sessions of dynamic or explosive days as well. My two heavy days consisted of 5 exercises, two being my big three on my lower body day and the other the holy grail of strength (da’ bench) on my upper days. The rest were accessories based on the power lifts and then it got more specifically geared towards my weaknesses that I saw in my training the program unraveled.

I sat down ahead of time and decided what numbers I wanted to reasonably attain form my 8 week program. Afterwards I decided which exercises to use in my periodization. This type of program uses a lot of the same but different concept to avoid maladaptation and CNS burnout while getting stronger.

After all of that I found my loads that I would use, picked my rep range and put my program together as a chief makes a stew and came out with my lose 5 pounds and get stronger program.

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This program involves lifting four days a week. I also did conditioning on my off days. I was able to incorporate, tempo runs, boxing, towers and incline walks on my non strength days and on one of assistance exercise days. This allowed me a total of 5 to 6 workouts a week throughout this cycle.

This program if you are familiar with the west side technique has tow max effort days, switches the exercises frequently to avoid maladaptation and requires that lift 80 to 90% on these days.

It also has two dynamic effort days wherein you are doing fast and or explosive exercises to help you overcome any stocking points on your max lifts.

Now the break of each workout had your main two to three heavy lifts and then two to three accessory exercise in each session. I found that I had greater success with these as well if I also changed my exercise pretty frequently as well.

My plan was as follows and it worked well:

Day one:
This was usually Monday and was a tempo run. I ran at 70% effort for 10 to 12 seconds lasting anywhere form 15 to 20 minutes and I also did correctives and a lot of mobility work. ( I have to use my time wisely.)

Day 2: Max effort upper:
I choose to do upper first because it wouldn’t flatten me as much as lower body would. The first week was board presses, I did this because how grumpy my shoulders could be and I also wanted to go a bit heavier that was for 3 sets of 3. This movement was in the program for three weeks.Then I switched it to dumbbell bench and made incredible progress in my strength. This rep and set sequence was 2 x 3 sets with a 3 to 5 minute rest. After 2 weeks< I switched to floor presses and so-on. All of these sets require 3 to 5 minutes rest due to the heavy nature of the lifts.

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For my upper pulls there were: Week 1: Weighted pull-ups: 3×3,
Week 3-5: Weighted chin-ups with heavier weight for 2×3
Weeks 5-7: heavy lat pull downs 3×3
Weeks: 7-8: Heavy pull-ups 2×3.

Once again rest three to five minutes between sets and go heavy!

Overhead press work:
Weeks 1-3:
Bottom’s up kettlebell presses: This drill helps me with my bench grip,wrist position and shoulder mechanics.
2×5 with three minutes rest in between sets

 

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Weeks 3-5: Fist push ups. This drill offers a lot of the benefits of the B.U.P, but it is also an anti-spinal extension drill as well. 2×5 2 minutes rest in between sets, although sometimes, I only did one.

Weeks6-8 : Heavy half kneeling presses. The goal here was strength without going to my full max. 2×2 3 to 5 minutes rest each set.

Tricep work: The goal here is to help with the bench press. Sometimes smaller muscles can limit a move , so get them stronger too.

Weeks 1-3: Dumbbell nose breakers. This move strengthens the elbow extensors and helps stabilize the shoulders. (These qualities are important for the bench. ) 3×6 medium weight, 2 minutes rest each set.

Weeks 3-5 Heavy (weighted) dips: 3 reps 2 sets 3 minutes rest in between. If you have bad shoulders, use the band. See the video below to learn more.

Weeks 5-8: Triceps push downs (rope or handle) It s a well known and documented fact that, different hand positions emphasize different muscle fibers and portions of a group . The approach takes advantage of this fact and makes you better and stronger as a result. 2×6 , one to two minutes rest in between.

Midback work: This is often a neglected area. But is important for shoulder health and for the success of your main lifts.

Weeks 1-3:
Bench supported rows: This variation will allow you to use more weight to train with. 3 x 8 2 minutes rest each set. I also supersetted these my my French press to increase metabolic stress and to save time.

Weeks 3-5: Seated Dumbbell shrugs. 2×12, 1 minute rest

Weeks 6-8 Dumbbell reverse flies. 2x 5 pretty heavy. Rest 2 minutes in between
For an strength, I alternated between hands sit ups, an wheel roll outs and hanging leg raises.
2 x 5 2 minute rest.

Day 3: Max effort lower:
This is by far my favorite day, this really test my determination and toughness for about to 2 or more days later due to the soreness etc. Plus this program made my quads blow up!

Squats:

Weeks 1-3: Heavy box squats 3×3 to 12 inch box. 3 to 5 minutes rest

Weeks4-6: Barbell front squats: 3,2,2 3 to 5 minutes rest

Weeks: 6-8: High bar back squat: 2,2,2 3 to 5 minutes rest

Weeks 1-3: Sumo deadlifts: 3×3 3 to 5 minutes rest

Weeks 4-6: Narrow stance deadlifts 3×2 (this variation is very challenging for me. ) 3 to 5 minutes rest.

Weeks 6-8: Jefferson deadlifts 3×1 per side. 3 to 5 minute rest.

As before, try to choose accessory work that helps your weaknesses as a lifter. But here is what I did, if you want to copy it until a few weeks in and until you know where you are weak, go ahead and train it.

Weeks 1-3: Pistols 2×5 You may use a counter balance such as a weight plate or kettlebell 3 minutes rest, but if you are super wiped, rest up to 5 minutes between sets.

Assisted bodyweight leg curl , 2 x 5 2 minutes rest.

Outside the leg kettlebell cleans 2 x 8, 1 to 1 1\2 minute rest.

Weeks 4 -6:
Air lunge 2 x 5 2 minutes rest
Trx bodyweight leg curl 2 x 8 1 minute rest
Outside the leg kettlebell swings ( heavy) 2 x 5

Weeks 6-8:
Single leg deadlifts 2 x 5 half bodyweight plus 50 weighted vest. 2 minute rest
Glute\ham raise : 2 x 12 50 lbs 1 minute rest
Slider eccentric leg curl ( just lower down) 2 x 12 , 45 second rest

That is it for my heavy days, next are the dynamic effort days. The goal of these two sessions is be able to accelerate weight through a sticking point.

Before I did these days, I took a rest day due to doing two heavy days back to back. I did however, do boxing drills on this day. So it was an active rest. You can do something like this, but don’t kill yourself and mess up your strength days. Remember this is the lose 5 lbs and get stronger program!

Day 3: Dynamic effort day 1:
Weeks 1-3:
Physio ball cable bench press 2 x 12, 1 minute rest.

Fast pull-ups: (This does not mean jerky, but disciplined pull-ups quickly done ) 2x 8, 2 minute rest

Push-press: 2x 12 one dumbbell about 50% one rep max, one minute rest.

Medicine ball scoop toss: 2 x 12 ,30 seconds rest medium size ball.

Tricep over head toss: use a medium to heavy medicine ball 10 x 2, 1 minute rest.

Weeks 4-6:
Supine med. Ball pass, 2x 12, 1 minute rest (all reps must be fast)

Med. Ball slam, 2x 12 (fast and hard reps only) 1 minute rest

Sand bag push press: 2 x 10 ,1 minute rest

Weeks 6-8:
Clap push-ups, 2 x 10 , 1 minute rest.

Lateral med. ball slam 6 x 2 , 1 minute rest

Med. Ball push-press 10x 2, 30 seconds rest.

Dynamic plank: 15 x 2 , 30 seconds rest

Day 4, dynamic effort day 2 lower body:

Weeks 1-3:

Quick high bar back squat 30% one rep max 8 x 2, 1 minute rest.

Band resisted dead lifts. 2 x 10, 1 minute rest .

Single leg jumps 10 x 2, 1 minute rest

Skater jumps ( paused landing) 6 x 2, 2 minutes rest

Weeks 4-6:

Pause low bar speed squats 2 x 10 50% 1 rep max, 1 minute rest

Heavy kettlebell dead swings: 2 x 10, 1 minute rest.

Counter movement jumps : 2 x 8 , 30 seconds rest.

Skaters (quick) 2 x 6, 1 minute rest

Weeks 6-8:

Speed box squats: 2 x 10 , 40% 1 rep max, 1 minute rest

Speed sumo dead lifts: 2 x 8 , 50% 1 rep max, 1 minute rest

Broad jumps 2 x 12 , 1 minute rest

Lateral jumps over box : 2 x 6, 1 minute rest

 

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This program was pretty grueling, but not unreasonable. The results were also awesome, I achieved my squat and bench press goals pretty easily as a result of this program. It also allowed me to identify and work on some things that needed help in my lifts.

So, if you enjoy lifting heavy and have been stuck on some lifts, I recommend this program to you. You will not be disappointed with its results as you put it to work!

 

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The swing is a great move for fat-loss, sports conditioning, strength work and many other applications for training for fitness. As well as with the proper instruction, it is relatively easy to learn and can be used to condition in pretty safe and very low impact way.

These preceding factors amongst many others inspired me to create a workout using this move as the center piece of it and to bring you a workout that is simple but challenging. That will help you get leaner, stronger and make your heart love you. ( after the session of course.)

Weekly Workout: The hold on swing workout

This workout is super simple to do, all that you need is a timer, relatively heavy kettlebell and mental toughness to finish it.

It is done by doing the following:

45 seconds of one or one or two handed swings,

5 to  10 pushups or a plank if you do push-ups yet, (25 sec.hold)

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 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!

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When I was still fighting as a boxer, the group and coach that I worked with realized the need for strength training to make you a better athlete. However, I am not sure how effective the program that we were doing was at doing that; it was a lot of slow stuff in the weight room , followed by slow running. I am not saying that slow is bad if the right reason is given to do it  and for a set time. I think however that one of our biggest training mistakes is that we didn’t do exercises to build power and explosiveness on a consistent basis and as a result , we probably missed out on being better athletes.

Even though I am no longer boxing , I recently realized that I need to develop explosive power and as a result have created this program geared around that goal and that program is the one that I am sharing with you today. So if you want to be more explosive and or if you want a different program to do for a while keep on reading and then get working.

Strength: Every program that enhances athleticism should have a time period carved out to develop strength. To me how you go about doing this is not as important as doing it. I prefer powerlifting and the three big lifts, along with accessory exercises that help you in a weak area. Olympic lifting also works to develop strength as well. So don’t get caught up in the how so much, just get stronger!

Once you have done this for your set amount of weeks, you will now want to work on building power  in two different ways: one, you will want use Olympic lifting, heavy Kettlebells and so on to build power. Two: you will want to develop explosive power or convert you strength into power. This is done by doing plyometrics, med ball work, light to medium sized kettlebells, sand bags, dumbbells and possibly barbells.

Power and the ability to explode and or move quickly is associated with the ability to become a better athlete in many regards. Explosive power is linked to speed and even more efficient endurance performance in my opinion. It is the a need for anyone that wants to perform at their top-level if they play a sport as well as those who want to change the focus of their workout for a while in order to better avoid over-training.

Just before we get into the program itself, let’s review how to become more explosive. Strength training and getting stronger in and of itself will most likely not be enough to produce this quality. It does however have a need in the process and also may I mention there is some research that says if the intent to move heavy weight quickly is present the explosive muscles fibers are activated and one becomes more explosive as a result. In spite of this fact, this blogger feels that both are needed to enhance performance.

Without further ado my friends we have the program:

As any long-term program goes this is one is a progressive and builds up as it goes along.

This is a 6 week program

Day 1:
Velocity based training day

Barbell cleans ; 50% of your one rep max
Week 1: 6 x 3 sets 2 minutes rest move the weight as fast as possible (thus the light weight)
Supersetted with half kneeling chop and lifts 15 to 25 lbs 8 reps x 2 sets

Week 2 to 4:

Add in a rep on each set
Week 3: move it faster
Week 4: add in another set
Week 5: adjust , work on technique move the weight faster and so-on
Week 6: add 5 lbs to the bar

The chop and lifts should progress from load to lunge position for 2 weeks to single leg supported
Push press 50% 1 rep max 8 x 2 sets as fast as possible 3 minutes rest (please follow this rest exercise is cumulative and not just about 1 session)

This should be treated the same as the clean in its progression throughout the weeks

Y,T, M,s 2x 4 each

Shuttle run:

week one 4 sets 40 yards 30 seconds rest

week 2 add in a round

Week 3 : get all of your rest down to 30 seconds

Week 4: add in a round

Week 5: Go faster

Week 6: add in a round

Day 2: Strength day:
This is the one day of grinds you can possibly put in any move that you want to work on, just don’t go crazy!

I chose snatch grip deadlifts, in order to see if they help make my chin-up stronger.

Week 1: Snatch grip dead lift 60% one rep max 3×5 sets 2 to 3 minute rest
Half kneeling landmine press: 2×5 60% one rep max (superset)

Weighted chin-up: 80% 5 rep max 2×3

Janda sit ups 2×5 ( I went from band assisted to “full on”)

Rower for distance 2500 meters

Week 2: Add 10 pounds each set on the deadlift 2 to 3 minutes rest
Half kneeling landmine press 3×3 80% one rep max
Chin up: same load add in a rep each set
Janda the same
Rower: get it done faster

Week 3:

Add ten pounds once again on the dl
Half kneeling landmine press 3×6 70%
Chin up: same load add a rep on one set
Janda: take band away 2×3
Rower: faster same distance

Week 4:

Add 20 pounds to each set on deadlift
Half kneeling landmine:  3×4 80%
Chin up: 1st set: the same for 5 2nd: 5 pounds heavier 1 3:1
Janda: 2×4
Rower: same as last week

Week 5:
Deadlift: warm up with your 70 %  5 reps 1st set, 2nd set: 80%  3 reps rest 3 minutes in both 3rd set: 90% 1 x 5 minutes rest beforehand
Chin up: 1 set: 1st set, 4 reps of previous load. 2nd set add on 10 lbs 1 rep
Janda: 2×5
Rower: slow 2500

Week 6: Deadlift: two warm up sets at 70% and 80%  3- 5 minutes rest. 3rd set: one rep max!

Day 3: Active rest: I did boxing work, you can do whatever you like without high intensity.

Day 4:
Week 1:
Dumbbell snatch 2×5 50 lbs 2 minute rest
Superset: suitcase carry 50 steps medium load work on position and
Med. Ball scoop toss: 20 lb. ball 2×8 1 minute rest
rotational med ball slam: a weight that you can move very fast. 1 minute rest 2 sets

Week 2:
Dumbbell snatch 2×5 set 3:3
Carry again but 5 steps further
Scoop toss: same but throw it further
Rotational slam: Faster

Week 3:
Dumbbell snatch 3×5
Carry go 5 pounds heavier
Scoop toss: 20lbs. 3×8 2 minutes rest
Rotational slam: Faster

Week 4:
Dumbbell snatch 5 lbs heavier 3×5
Carry: add in 5 steps a side
Scoop toss: same but 1 1/2 minutes rest
Rotational slam: Add a set in

Week 5:
Dumbbell snatch 5 lbs heavier 3×5 faster
Carry: same
Scoop toss: same but 1 minutes rest
Rotational slam: 2 pounds heavier sam reps and sets

Week 6:
Dumbbell snatch add 5 more pounds 2×5
Carry: same
Scoop toss: same but 1  minutes rest
Rotational slam: 2 pounds heavier same reps and sets

Day 4:
Week One:
Squat Jumps; 2×6 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×6
Med ball slams 10 pounds: 2x 8 as fast as possible
Kb deadswings: 3×8  2minutes medium load

Janda sit-up: 3×5

4 minute run 2 off for recovery

Week 2:

Squat Jumps; 2×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7 2 minute rest
Med ball slams 10 pounds: 2x 8 as fast as possible 1 minute rest
Kb deadswings: 3×8 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery work on running technique.

Week 3:

Squat Jumps; 2×8  as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×8 2 minute rest
Med ball slams 10 pounds: 2×8 and 1×6, as fast as possible 1 minute rest
Kb deadswings: 3×8 30 sec. minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add in a round

Week 4:
Squat Jumps; 2×8, 1×6 , as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7  1x 5 2 minute rest
Med ball slams 10 pounds: 3 x 8 as fast as possible 1 minute rest
Kb regular swing : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add another easy round in

Week 5:

Squat Jumps; 3×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×7 2 minute rest
Med ball slams 10 pounds: 3 x 8  1 minute rest go faster with good form
Kb Regular swings : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 4 rounds

Week 6:

Squat Jumps;3×8 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×8 2 minute rest
Med ball slams 12 pounds: 3 x 8 as fast as possible 1 minute rest
Kb deadswings: 3×10 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 5 easy runs in

There it is guys this program made a huge difference in my sprinting speed and punching power. if you feel the need adjust it to you, but don’t go crazy too early especially if this is your first time doing a cycle like this. There is much more going on than just your ability to recover in between sets and reps,but a need for your musculoskeletal system to adapt as well. So trust the process and know the why behind your need to train like this, even if it is just to change your approach for a brief while!

If you liked this post, I offer online coaching and program designing services to fit your life and to get you to your goals! Click here to learn more.

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!

Perfection is an interesting concept, we all realize that we are not it if you are in touch with yourself and if you do think that you are you are deceived and possibly very insecure. Now the realization that you are imperfect should not leave you feeling powerless and hopeless, in fact it should make you excited for the endless possibilities to learn, grow and improve in all areas of your life from: relationships, career and so-on. I will be the first to acknowledge that learning new stuff isn’t difficult and often painful, but avoiding this truth will lead to you getting nowhere fast and becoming ineffective before you know it. So just to end this rant, seek and pursue perfection. But realize it is out of grasp and even if we did somehow manage to achieve it, how can we really know if it truly is perfection?!

Another idea where people feel that there is a perfect standard is in movement. A lot of times exercise and rehabilitation professional foolishly assume that there is no such thing as perfect movement and try to cram people into their box of ideological fallacy.

This group of people believes that their standard will somehow stop the injuries that happen in people due to poor exercise form and overuse. Yet, their clients are often the most “banged up” and it could be different if they did not assume that everyone should look the same, as well as respecting the law of individual differences.

Now this post is not saying that there are no rules for safety and performance when it comes to training and exercises. It is simply saying that there is safe form not perfect form. The goal of this post is to give you a standard for that form, which is simply, competency as well as some of the consequences of forcing our movement ideals on all. What should be corrected and finally to tie it all together with a bow and send you home being better for it!

As I stated earlier, there is no such thing as perfect movement; however, there is competent and safe movement. Safety comes as a result of not overtaxing a joint in the movement pattern and doing that overtime which could lead to injury in the exerciser. This means that you should have proper mobility and stability in the movement to keep you safe as you do it. The joint by joint concept shown below can help you visualize this as you look at it.


Also here is an example of this concept at work in squatting, the low back should be stable or long, the t-spine needs extension, the hips mobile to get in the best squat for you. You need ankle dorsi-flexion and plantar-flexion to do it well and of course your head shouldn’t bob around like Quagmire!

So in light of the last paragraph, you see the need for things to be move adequately in order to perform this task of loaded or unloaded squatting. If one aspect has an issue, it can lead to overuse in another and an overuse injury somewhere along the chain. If that is the case, our cues are not enough to fix the problem and the problem at hand should be corrected in a way that results in better movement by the individual. E.g. a restricted ankle needs to be mobilized in order to squat better.

In light of those issues that can put the exerciser into a bad position as they train there needs to be allowance for the individuality of the person and their anthropometry as they do any exercise. In fact, there may be things present in the person’s movement patterns that you feel are ugly. But that is how the person is built and just the way it goes and maybe there is a need to switch to different variation of the same move. E.G. dumbbell bench press over barbell.

Now also be aware that there is the possibility that a person may stand a tiny bit uneven in a lower body exercise and also be ok. I would in this case try to correct it, if their movement profile says that they are ok and then be open for feedback from the person as to how they feel while doing the move. If they feel weird or if they have pain there may be a chance that they have two different hip joints (the ball and socket and need to be allowed to be a bit uneven in their stance.

Depth in a move also may vary from person to person and trying to force a person deeper in a move such as a squat may lead to a whole lot of health problems down the road. So have your ideas just recognize that everyone is different and should be treated as such.

In conclusion, I hope that you realize that better is better and not to aim for some false ideal of perfection as you train others if you are a trainer and if you are a fellow no trainer fitness buff, don’t let anyone force you into an uncomfortable or painful position in the name of some outdated philosophy. Be free to do you even if it bothers the anal exercise form person. Take the time to get assessed to see if you have any issues that need correction and practice safe form as you train. Most of all keep on rocking and get fitter as you train to be the very best that you can be!

I love training the same people for years and taking them through my system of them not having the basic and important movement patterns such as a toe touch to getting them very good at the basics and then finally doing advanced moves with them as the are ready for them. This week’ session was developed for such a group on this last Friday and will challenge you, your core and keep some time under tension in the shoulder area.

Get prepared to get more conditioned, burn fat, build strength and conditioning as you train using this week’s challenging workout!

Weekly Workout: The Kettlebell Time under tension

 

This week’s workout is done by doing the following for the reps given:

5 overhead presses
5 rack hold marches per leg
8 step back lunges
5 rows
10 cleans

Keep the bell in the same arm and make sure to pick a kettlebell that will enable you not to set it down as you train. Then do the other size . Switching sides and repeating the complex for up to five rounds a side.

Men use: 16 to 24 kg

Women: 8 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!

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!

2014-07-29 19.02.30

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!