Posts Tagged ‘fitness tools’

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As I was stuck inside on a Saturday due to the snow storm Jonas, I decided to take a look and edit some old You-Tube videos on my channel found here; I found an older workout and decided to make good on my promise to do a tutorial for the Gorilla clean.

Now before I go on, let me say if you don’t have the one and two bell clean down with at least half bodyweight for ten don’t do this move just yet. Take the time to develop your form and hip drive, soft landing in the rack and so-on. I have seen too many people over the years try to rush the process rather than to earn it and it has led to some problems in the long run. So be wise friends.

 

 

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Now that I got my moral obligation out of the way and if you meet this criteria, then let’s get busy on how to do this kettlebell exercise. This move has a few different components to it that make it different from your basic clean variations.

 

 

1.It starts from the top down

2. It has a sort of squatty catch

3. It Requires more attention to details

Benefits:

1.It teaches control

2. It uses a different pattern (same but different)

3.It makes you think (for the reasons given above)

4. It is fun!

Start off slow and develop good habits and techniques and then have fun training with this kettlebell drill. Enjoy it friends

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Movement isn’t just exercising, it is rather a lifestyle of striving to hit various directions and movement patterns across different planes of motion. Trying to fit those into a program can be challenging but is a lot of fun to figure out and to do.

Lately I have taken that challenge on and in my kettlebell training program have been adding in multi-directional components to my workouts and to my student’s training as well. We have been rotating, stepping, reaching and hitting a ton of other movement patterns, without neglecting strength, conditioning and other important factors, of course in less time spent training.

This week’s workout is one of them and is basically a rotational workout with a kettlebell that is designed to challenge you and help you get to your fitness goals.

 

Weekly Kettlebell Workout: An Intense Bendy Twisty Kettlebell Complex

 

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This week’s workout is done by doing: 5 rotational cleans, 5 “curtsy” lunges and 5 pivot presses.  Keep this going for as many quality rounds as possible in 10 to 20 minutes.

Take a look at the video below to see it done and then do it yourself.

 

 

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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No matter what people may say we need to train aerobically. You know the sayings of some, “cardio makes you fat” weak, stupid and so-on. (OK, so I made that one up.) These thoughts are a bit misguided and are not completely correct, depending on the person’s goals and or sport. There is also the fact that it can be overdone, but so can strength training.

 

 

The fact us we all need an aerobic base no matter what your goals maybe. Aerobic training helps its users:

 

 

Fight inflammation
Train their heart
Recover quicker and so-on

 

 

So in light of these facts, I have put together a simple swing training session that will build work capacity, burn fat, build strength and better looking glutes 😉 in 20 minutes spent training. Now if that isn’t a big return from your investment of time and energy, I don’t know what is!

 

 

This workout is done by following these guidelines:

Do ten to 15 swings with a good size bell. (Not too much or it will require a long recovery time or too little and it won’t get your heart rate up enough.) Then check your heart rate and if you are in the bottom part of your cardio training, go again. If not recover a bit more until you are and then go again. Then keep doing that for 20 minutes. Boom cardio training, you are welcome!

See the video below to get the whole scoop

 

 

 

 

 

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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Training for long-term results requires intelligence, planning, spending time on movement quality and many more factors. Each and every week, I strive to bring you my friends workouts that acknowledge these needs and help you get big gains in less time spent training.

 

 

That has been my goal for the last three years and I plan on continuing to do it as long as I am blessed to do so. This week’s workout offers my own brand of methodical madness to develop work capacity with the use of kettlebells and four basic movement patterns. They are the push-press, row, swing and squat.

Weekly Workout: The Intense Blast It Kettlebell Workout

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This week’s workout is done by doing: 10-15 push presses on one side
Immediately followed by row on the same side for 10 reps
Then keep doing it until you can’t be explosive in that move.

Then do 1 arm swings for the same rep-range
Followed by “competition depth” goblet squats for 10
Once again keep it going until you can’t be explosive.

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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Human movement can very complex, just think about an exercise that isn’t even considered advanced such as a squat, you need to: stabilize your knees and ankles, keep your chest up , as well as keep be able to maintain a neutral spine. Of course there is the need to press through the floor and to keep all of those others things as you do. So as you can see that is one piece of complex motion and not as quite as simple as you would think. Which brings me to me next point, get a coach if you are looking to begin an exercise program, so that you can learn to do all of these things in the beginning of your journey.

Now with that there is an even deeper level of complexity in human movement and it is done by moving and exercising with single limbs (arms and legs)and in multiple directions with proper mechanics. That is what this week’s workout is about.

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Weekly Kettlebell Workout: Multi-directional Madness

 

This week’s workout is done by doing the following with a medium size kettlebell without setting down the load , so rest as much as you need to in between rounds to get the work done.

Lateral lunge to halo 5 per side

Forward to reverse lunge to press 5 each per side

Rows 5 reps per 

Outside the leg hand to hand swing 10 each side

Do 4 to 5 rounds 

Enjoy this workout and take a 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!

Over the last few weeks our posts have been geared towards why rotation in the athlete and human being is important as well as how to better develop this technique through mobility and stability work. (Click here to get them.)

 

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This week’s post will attempt to wrap up this topic and give you some ideas on how to train this movement and how to better apply it to your chosen sport and or life.

First, it is important to learn how to rotate properly to increase your power and efficiency and to possibly prevent overuse injuries in the movement chain.  The first step is to be aware that this rotation needs to come from your hips by internally rotating through them and by pushing the floor away as you do. This will spare your low back form over rotating which could lead to all kinds of back issues and pain as well it being a weaker way to accomplish this task.

After you worked on and develop that awareness, you will want to develop stability with the hip to shoulder separation. That is where this next movement comes in to both develop core stability and the hip shoulder separation that is needed for power and effective rotation.

 

Then after you learn this month well enough that both sides are even, you can move into developing power in this motion by using the drill below.

 

After you have come to own this drill the next progression is given below it is being demonstrated by one of my athletes Anthony.

 

All of these drills have one thing in common, they require that you learn to separate your hips and shoulders from each other. To do this last one it takes it a step further and requires that you turn your hip first and then your shoulder to do this drill with speed as well. So that is why in this sequence it is last and the most advanced of the three.

These drills are extremely useful to develop and improve rotation with power development at the same time. So give them a shot and contact me for further information and for proven training programs that will make your life and performance better.

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Do you feel like you are under pressure like the rock band queen? Maybe you feel like you have no time to train and just accept a life of not being healthy, lean mobile, strong and conditioned. You may be just sitting back and watching life go by at the speed of light and feeling like you have no control over your fitness due to time constraints. Well as any good “salesman” would say, “have I got a deal for you?!”  

That deal is my weekly kettlebell workouts, which are freely given and only require 5 to 30 minutes of time spent training . So my dear under pressure and stressed friend, you can train and you can do it in an effective way without spending too  much time on it. You just have to be tough and willing to do a lot in a little time with the right load and volume for the time you spend working on your fitness.

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This week’s workout is one such workout that doesn’t last long, requires that you have the right weight for you (challenging) and only lasts for the longest ten minutes!

Weekly Workout: The Fat Blasting Express Kettlebell complex

 

This workout is done by doing:

8 kettlebell cleans
5 see-saw presses
8 front squats
10 2 hand swings

 

 

Get as many quality rounds as you can in 5 to minutes and at least you can get the fitness part of your life back and make you better to handle the other things!

 

Enjoy and watch the video below to see the workout done!

 

 

Once again we have your guidelines for success

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  • 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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My workouts have been hypertrophy or muscle building based lately, for a few reasons such as: giving my central nervous system a rest from very heavy weights and also experimenting how my body and systems will respond to this type of stimulus.

It so far has been going well over the last six weeks, I developed a little bit of muscle and am a bit harder as a result of training this way. I also am enjoying the faster recovery time and more frequent sessions due to a more volume based approach instead of my usual intensity (heavy) focused one.

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In line with the mechanisms of muscle development, I have been focused on the components of building mass, which are: time under load, metabolic stress and muscle damage in my sessions as well as in my finishers and that is where today’s workout was developed!

                            Weekly workout: Kettlebell Walking Fat Destroyer    

           

This week’s workout requires that you have two kettlebells that equal up to half of your bodyweight but a little bit lower could work as well. You will also need a stop watch to time it and lastly a heart rate monitor to know when to go again. Now if you don’t have one handy, you can always use the rate of perceived exertion; (it is less accurate but better than nothing.) this is done by simply giving an honest number from one to ten after a round and then when you feel it lessen (perceived) go again.

This workout is actually done by doing only one move , a walking lunge (which is simply a moving split squatfor as many rounds as possible in 10 to 15 minutes and if you are crazy like I am, you can do it after doing a high volume lower body day!!!

 

 

 

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After you do round, check your heart rate and then when it goes down to the bottom of your performance heart rate, and go again and again and again for the time that you’ve chosen. Hello metabolic stress, high heart rate and sore legs for a few days!

 

 

 

 

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.

 

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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!

This weekly workout is a great way for me to stay sharp and innovative with developing workout sessions that are same but different. I strive to accommodate all fitness levels as I design them, in addition to trying to keep it simple while building strength, blasting fat and training your heart. Each week has an emphasis, so feel free to mix and match these sessions throughout your days and weeks to get a balanced approach to your personal fitness and to build all of the qualities needed to live a better, healthier and leaner life!


This week’s workouts once again follows that mantra for success and consists of mostly ballistic exercises to help train your heart and create some time under tension for muscle-building and strength.

Weekly workout: The intense Double Dose

This week’s workout is done by grabbing two of your lighter bells and getting busy with: 1 clean and then five overhead presses without re-cleaning the bells. This is immediately followed by, 10 cleans and finished off with 5 dead swings with the 2 bells.  The goal of this session is to get to 5 rounds of this with a minute to two rest in between rounds. 

If you need to use your back off moves, such as a push-press for the overhead press and or an alternating press. The clean can become a swing and you can better pace the dead-swing (setting it down the floor for each rep.)  Then of course, you can choose to set them down if you need to, before you finish the round! However, as always make sure that your technique is on the money as you take whatever approach that I offered in the preceding rant!

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!