Posts Tagged ‘Conditioning’

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!

Advertisements

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.

kb 6-6-13 013

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!

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!

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!

One day at 3 A.M. my dog began to freak out and wouldn’t be calmed down no matter how much we reassured her. So as a result, I got up out of bed and laid down with her on the coach. (My presence can usually calm her down.) Then we finally fell back to sleep and sometime later I heard my wife yell, MOSES! I think that my water broke, of course I being the intelligent man who I am said, really! Isn’t it a bit early for that. You see our child wasn’t supposed to be born until a month from that day. But thankfully my wife being very intelligent decided to call the hospital , talked to a nurse and told all that happened as a result, the nurse told us to come in. We then packed a bag (remember a month.) and began the drive to the hospital to meet our little one.

 

.

After many hours and a bit of sleep my wife gave birth to a baby boy, his name was Josh and I began the journey into fatherhood. I didn’t realize how much it would affect my fitness though and I have learned a few valuable lessons as a parent and of course want to share them with you!

Mobility:
I have spent years investing time into moving well and a big part of the focus is having good joint mobility. It is funny how fast all of that work can begin to disappear when you are carrying a baby around often. I can recall when my guy was very little working with one of my clients on the barbell clean and for a brief second my wrists would not extend and get into a good rack position. I was extremely perplexed, but then realized that I had been carrying a baby in wrist flexion and made my muscles tight as a result.

I also began to feel something that I had not felt for a few years and that was tight shoulder area muscles. My t-spine, pecs and other back muscles ended up getting tight from once again being in slight flexion while carrying around my little guy; then came the elbow pain factor from over use. So I began to apply my knowledge to my situation and came up with some solutions to these problems that wouldn’t be going away any time soon

First of all and the most uncomfortable feeling was what was going on in mid-back, so I began to work even diligently on my mobility, stability and breathing in this area. You will want to do the same, maintain your posture and keep your shoulders healthy with: T-spine mobility drillskettlebell halosArm bars, Turkish get ups and breathing drills. Also of course don’t forget to foam roll as much as you can!

You will also want to spend time on wrist mobility and making sure that your movement is as balanced as possible.

Working out:
You will find this part very challenging to do as a new dad; if you are like me then you feel obligated to help your partner with the little one. But you need to recognize that you need to stay fit for your baby and significant other’s benefit. Now you will not however be able to dedicate a lot of time to it. So you will want to train complex moves with a good amount of intensity in order to either maintain or get results from your training. Just don’t kill yourself; you may not sleep from one night to the other.

Some moves that you will want to incorporate in your training are:

Kettlebell swings
this movement will counteract the baby carry posture and help strengthen your back line.

Farmer’s walks

This will help you stabilize your shoulders and train your posture while working your abs.

You may find doing all of these moves to be very challenging and making time to train difficult, so I want to give you some options to help.

  1. Do shorter more frequent workouts:
    With any child time is a precious commodity, so you will not be able to spend as much time training as before. Instead pick a few complex moves and put them together with a bit more intensity than before, as well-doing super-sets and so-on. Now do this more often than before. (4 to 6 days a week)

    2. Train total body 2 times a week:
    This will cover all of your needs in your fitness for the time being and help you even make progress as you train

    3.Grease the groove:
    This is simple, pick a movement or two and do it on the hour or every two and so-on. For example as I writing this post, I took a break to do pistols. Just keep it away from failure and enjoy the gains!

You as a new dad or even an older one can still stay relatively fit through this busy time of your life and you don’t have to feel guilty about taking time for your health. Staying fit is a gift not only to yourself but your family as well. Just make sure to iron out the details with your partner and have a plan for what you are going to do and how much time you are going to do it in. If you have to work your mobility throughout the day to save time for your strength and or conditioning work, Just figure it out for you and stick to the plan using the points that I gave you and enjoy fatherhood!

It is funny how these workouts are created and how inspiration hits me. This week’s workout idea popped in my head as I was training one of my clients; she is new to kettlebells and for now needs the skill level of movement to be less difficult than an advanced trainee. So I came up with a workout that would accommodate her and also challenge an advanced person just by adding in the right size bell or by manipulating the rest periods as well as doing one arm swings.

This swing workout is as simple as last week’s farmer’s walk workout, it just involves the swing (one or two hand) movement and three kettlebells each heavier than the last. Now don’t fear if you only have one or two bells, you can simply do regular swings, dead swings and then 1 arm swings and get the same training effect.

Weekly Workout: Swing these bells

This workout is done by doing:

10 swings with your light bell and then take off tow reps and do it again; then another two and so-on until you get to 2 reps.  After that is done, rest up a bit and grab your next size bell and do the same rep scheme. Rest again and then, do the same with your heaviest bell and you are done. Of course you will rest as much as needed in between reps and rounds and keep your reps quality ones.


Men use: 16, 20, 24kgs to 24 to 48 kgs

Women use 8kg,12, 14 to 16 to 24 kg

Enjoy this simple but not easy workout!

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 favorite bands is a group called Cake (I am aware of the irony) and one of the well-known songs is a song called the distance. Knowing does two things for me: One, it gave me an opening statement to this week’s workout. Two: we all now have a song to listen to as we do this week’s workout!  So without further ado, let’s get blasting some fat!


Weekly workout: The Distance

wpid-20150728_092133.jpg

This workout is probably the simplest ever in the history of mankind and it also involves one of the lowest skill movements that there, but that does a lot for us training wise: Farmer’s carries! All that you have to have is a pair of relatively heavy dumbbells to do. Now I say relatively, because, if you go too heavy, you won’t be able to finish and if you go too light, you won’t get the maximum training effect.

I also want you to know why dumbbells are important for this week’s workout; the dumbbell’s weight placement is placed on both sides of the handle, so you have to keep the weight even as you carry the objects. The Kettlebell’s handle although awesome, is directly over the weight centering it for you.   However, although if all you have are two kettlebells, have fun and do it anyway!

Here is a brief video on this movement: 

This workout is done by doing farmer’s carries with dumbbells in a circular fashion. (We use the inside of the gym) Your goal is to keep the dumbbells straight as you walk. Do your circle, then rest 20 to 30 seconds and then again and again and again; stopping short of failure and your form breaking down. Time yourself to see how long you can do it for and try to beat it next time!

Enjoy this simple but not easy workout!

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 funny how these workouts are created at times. there are workouts that I develop just for my self and my own training, there are some that I make before I do this weekly post and at last there are others that I make just for my students as a finisher or a workout depending on their skill and fitness levels. This week’s workout is for one of my students and follower of this blog.

I named this workout after his last name, Miller . Of course it is once again a shameless attempt at getting these workouts out there to help others with kettlebell training and our reasonable attempt to make people healthier and fitter in the least amount of time possible! This doesn’t make it easy in fact, you will have to work as hard as you can safely in the time allotted for this session.

Weekly Workout: It’s Miller time

This week’s workout is done by doing the following in the order given:

8 cleans with two moderate sized bells
Rack carries for 50 steps
5 front squats
farmer’s walks back to the beginning

Repeat the sequence again and take off  one rep form each lift.

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!

This week’s title seems kind of funny. Doesn’t it ? Isn’t that say bottom ‘s up a drinking phrase? The answer is yes, it is. But in the world of kettlebells training as you may know, it is way of placing the  kettlebells handle down and the bottom up to make strength gains, enable people with bad shoulders to press at times , build grip , stability and s to improve your overhead press technique. So yes, bottoms up to your strength. Now let’s get on to this week’s workout!

Weekly Workout: Bottoms up to your strength (an intense kb workout)

( the Bottom’s up donut press a super advanced variation brought to you by yours truly)

The Bottom’s up variations are a bit advanced and only should be done in lower reps and by those who have been training with kettlebells for a while. If you however are beginning to do them, then do 1 to 3 reps each time as you do this week’s straight workout. As a side note, if you want to know if you are ready for bottom’s up, can you keep your wrist straight   on your other kb drills? If the answer is no, work on that and then move on to b.u. Otherwise you will regret trying to do the more advanced stuff, when you don’t have the basics down.

This week’s workout is done by doing:

1 B.U. clean to press up to 3 rungs
10 1 arm swings
suitcase carries 50 steps a side

Repeat this for 10 minutes while getting in as many quality rounds as you can and if you need a back off move for the B.U.P use a regular press or a push-press.

Have fun destroying fat and building strength with this workout and the other weekly workouts!

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!