Posts Tagged ‘kettlebell workout’

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do it.

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 Warning

 

This week’s workout is an intense one that involves advanced movements. So make sure that you have spent adequate time on the basics of these exercises before you dive in full on and get busy blasting fat with this intense complex.

For those who have been following this blog for awhile know that I enjoy kettlebell complexes and advanced kb moves.

This week’s workout is an advanced kettlebell complex involving: Gorilla Cleans, Renegade rows and pushups.

The rep ranges for these moves are: 10, 5, 5 and rest a while after because this particular complex should be done with pretty heavy weight for you!

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

Muscle, glorious muscle. This goal seems to be an important one to many who have been bit by the iron bug. Yet, it seems as though a multitude of those “afflicted” with this desirable problem don’t ever make much progress in their developmental goals.

Thankfully. the answer is simple and is given to you in the video below in the second part of my  vlog series, The Coach’s desk.

 

 

So take a second to listen and pass it on!

 

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In the last 15 years ago or so kettlebell as an effective have grown in popularity. I have been fortunate to have found them in that time period and my life and my client’s lives are much better a result of adding this implement to our workouts and programs.

As a means to give back and to help, I have endeavored over the last three years by this blog to bring simple but not easy workouts that they can do and enjoy. This series is my utter joy and I am thankful for every view, comment, Facebook message and follower that has come through this blog. Thank you each and every one of you for your continued support and for making this series a success!

Now enough with the mushy stuff let’s workout!

 

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This week’s movement based flow or complex is one that you all will enjoy and is down by doing:

A lateral lunge to snatch for 10 reps each round per side.
Followed by 5 overhead squats
Lastly, three overhead presses

Do it for about 10 to 20 minutes, pick a challenging weight and go to town.

This workout will have you moving better, burning fat , working your heart and building strength.

Check out the video below to learn how to do it:

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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I have a friend that trains with me at my house and he was pressed for time two sessions ago; however there are some drills that he needs to before each session to prepare for the upcoming onslaught of fitness progress.

So being the nice fellow that I am I decided to put together a workout that is all low body and will develop an anaerobic work capacity for him. As a result of those circumstances and my kind side, I decided to develop this workout worthy of the hulk that ends in about 20 minutes and is and was extremely effective to produce results.

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This Workout is done by doing:

8 full pistols a side or wherever you are at in it’s progression (a box etc.)

Then you grab a moderate size bell and do 20 swings.

Try to get in as many as possible in 20 minutes but rest anywhere from a minute to 3 depending on how hard both drills are for you.|

That is it, it is a very simple workout, I will concede. But don’t let its simplicity fool you. After all it is the leg smasher!

Check out 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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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

 

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

 

This workout is done by doing the following:

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

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

Keep it going for 10 to 20 minutes

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

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

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

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

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

It seems like there are endless thoughts in this fitness and performance world about just about every subject in strength and conditioning, as well as a myriad of opinions on how to get the job done. Conditioning is no different, many coaches wrongly believe that running their athletes into complete fatigue is the way to go and to give no thought to movement quality and how the brain learns how to apply the work that we are doing to the sport that we want to improve at.

Then there are those that just use circuit training and assume that their approach will yield the results that they crave when it comes to better performance. Finally there is the group that assumes that drawn out duration training like running for miles at a time will enhance performance. The goal of this post is to not only reveal that these ideas will not work but how to better approach getting in shape for their sport.

 

The first thing that we have to understand when it comes to preparing for sports is the role of movement quality in the athlete’s training program. You see if we go to absolute fatigue often not only will our recovery take too long, but the athlete will only learn how to compensate in order to survive their session and as a result could increase their chance of injury. As well as only learning how to cheat to do a movement pattern during performance and working out.

 

 

The answer first and foremost is to view your conditioning as it is, an opportunity to improve your ability to perform a task at full capability over the long haul of play thus truly making a better athlete and conqueror, rather than just a survivor.  So in your preparation make movement quality, force production and consistency your goals in order to create a better athlete and to better prevent injury.

Secondly, Just a generalized program will only get you so far in the sport world. Grant it, that everyone must begin with a general and less specific program, however there are certain components of strength, power, work capacity and goal oriented training that helps the athlete in their sport.

 

So just a general circuit program that is used for everyone will only carry the athlete so far in the realm of performance. In the general phase, athletes need: control or stability, mobility, strength, power and various types of endurance.

Lastly, just low intensity training all of the time for length will not prepare any athlete for the riggers and demands of sport, unless they are long duration sports like: cross country and distance races.In a sports conditioning program, the energy systems of the sport need to be reviewed and then each quality should be trained in a structured way to get the individual ready for play.

Remember, athletes need power, agility, speed, and balance in varying degrees according to their sport’s needs.

Conditioning is not as easy as the old school thoughts that have been addressed in this post, but rather it is a complex task that requires planning and thought, knowing about the sport that you are working with. Finally and most importantly, you must keep power production up or speed, while maintaining movement quality.

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

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

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

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

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

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

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

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

2. Toe touch pattern drill:

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

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

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

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3. Glute strengthening:

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


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

1. Lower rolling for glute strengthing:

2. Supermans, birddogs and reverse hip lifts:

3. Bridges, Single leg and 2 legged

4. Glute ham raises:

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5: Hip thrusters :

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

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