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RKC School of Strength

Official blog of the RKC

workouts

Four Kettlebell Workouts to Maximize Fat Loss

August 21, 2020 By William Sturgeon Leave a Comment

William Sturgeon Kettlebell Fat Loss Workouts

As coaches, instructors or personal trainers, our clients often come to us for help with a fat loss goal. And while there are many ways that we can help our clients achieve their goals, the most important factor to consider for fat loss is nutrition.

There are no specific workouts that can help someone “out train” a bad diet. If someone is still consuming more calories than they are burning, then they will not receive the maximal training effect from a fat loss workout. But, once a client can change the way they eat, then they can really gain the most out of these workouts.

Once nutrition has been handled, strength training is the best way to help your clients lose weight and gain strength. Training in every plane of movement is important for sustaining optimal joint and muscle health. After the strength portion of the session, finish up with a conditioning workout such as the ones listed below. This approach will cater to your client’s specific weight-loss goal.

Here are four example workouts you can add at the end of your clients’ sessions to help with fat loss!

EMOM (Every Minute on the Minute)

Popularized in CrossFit training, EMOM stands for “Every Minute On the Minute”. This type of workout can even be done with one tool and one exercise. You can either work for a predetermined number of reps or for a time interval. If you choose a time interval, be sure to keep the work to rest ratio at 1:1 (30 sec on, 30 sec off) or 2:1 (40 seconds on, 20 seconds off).

Example:

10-15 minutes

  • Kettlebell Swings :20 seconds
  • Rest :40 seconds

Density Training

In fitness, density is the amount of work you do within a given time. With this training format, we are not as focused on the amount of weight lifted, or the speed we’re working. The focus is on completing the most amount of work during a set amount of time. This focus will help sustain a decent heart rate throughout the workout.

Example:

30 minutes

  • Kettlebell Snatch x5
  • Get-Up x1
  • Kettlebell Front Squat x6
  • Kettlebell Bent Over Row x8
  • Kettlebell See-saw Press x6
  • Thoracic Rotation x4

AMRAP (As Many Rounds as Possible)

Another workout popularized by CrossFit is AMRAP, which stands for “As Many Rounds as Possible”. An AMRAP workout can use any given number of exercises, but typically 2-5 exercises for a set amount of time. The goal is to move as quickly as possible while racing against the clock. Each week try to complete the same number of rounds or more as compared to the previous week. During the workout, the goal is to minimize rest and maximize the work.

Example:

10-15 minutes

  • Double Kettlebell Clean x5
  • Farmers Carry :30 seconds
  • Double Kettlebell Reverse Lunge x5

Circuits

Traditional circuit training is similar to HIIT, High Intensity Interval Training. A circuit can work a few different ways: station to station or exercise to exercise. The goal can be for reps or for time with each exercise. Often, exercises are grouped so that 2-4 exercises are completed per station, before switching to the next one.

Example:

10 min

  • Single Arm Swing x5
  • Single Arm Thruster x6

10 min

  • Goblet Squat x:20 sec
  • Single Arm Row x:15 sec

10 min

  • Two Hand Kettlebell Dead Bug x:20 sec
  • Single Arm Overhead Carry x:15 sec

When it comes to helping our clients achieve their weight-loss goals, we have to remember that it’s most important to address nutrition first. Then, we can choose from a variety of training approaches to reach their goals.

***

William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

Filed Under: Coaching, Kettlebell Training, Workout of the Week Tagged With: fat loss, fitness, general fitness, kettlebell workouts, William Sturgeon, workouts

Is Your Training Making You Better?

January 4, 2017 By Paul Britt, DC 6 Comments

Paul Britt's clients training Pullups

Why are you training? What is your goal? Is your goal to lose weight? Be stronger? Play better? Is your training working? If not, then you must re-evaluate your training and see what is keeping you from reaching your goal. Are you injured? Are you tired or sick? If so how did it occur and how do you get better? Why train in a way that does not make a positive difference in your life? You are exercising for a reason—it could be improved performance, fat loss, or even stress relief.

Do not just exercise on autopilot; keep the goal the goal. Keep the goal in the forefront of your thoughts. You must have your goals and visions in your daily operating system so that they are always present. This will allow you to adjust your plan, because when you are doing something that does not fit the goal, you know it. If what you are doing doesn’t make you better and move towards your goal, there is no real point in doing it. If you know what you are striving for, everything should lead you to that goal.

You need to look at your plan, evaluate where you are and ask yourself if it is working. If not, don’t despair, just look for alternatives in diet and exercise. No plan, pill or tool will be the magic answer. Try something, evaluate it and repeat until you find what puts you a step closer to your goals. Remember, “better is better.” A tiny improvement is still an improvement and it is a start.

You don’t always have to leave a “sweat angel”!

Do Not Train in Pain

Training in pain is just a faster way to the “Dark Side”! The only outcome you can expect when you train in pain is injury, compensation, and a failure to reach your goals. Unless you are peaking for a specific purpose—like an Olympic gold medal—then don’t go here. What benefit will be gained from injury? If there is pain, stay away from what causes it, and see your doctor. Stop training until released by your medical professional.

Have Fun!

I push myself hard all the time, but I always have fun with it. If you are not happy when training, you are missing all the benefits. If you are not happy or having fun, then exercise becomes “just another thing I have to do”. It should be a positive experience that you look forward to. I try to make my training fun and enjoyable. If it is something you dread, you will not get any real benefits from your time and effort. It should be time away from work and stress. Live in the moment and do not think about the stress from the day/life for an hour.

Take a Break

It is okay to take a break. You can push really hard for 4-5 weeks before your body says “enough”. Put your plan together so that you have time to relax and recover. You need to schedule down time every 3-4 weeks in your training cycle or you will break. The down time can be just a change in activity, hiking instead of running, playing at the park instead of being in a gym. Change is good and speeds up recovery. It also takes the drudgery out of training.

Breaks are good for you, even if you do not think they will help you reach your goals. You cannot drive a Ferrari at 190mph all day, every day without some wear and tear. You have to pull into the pit and take a few minutes/days to recover before hitting the road again.

Training Does Not Have to be Your Life

Exercise should be something that makes you feel better, move better, and get stronger. It should not be something you dread, or that causes pain or injury. If it does any of those things, evaluate what you are doing and make sure it is in alignment with your goals. Spend the minimum amount of time needed to make the changes to reach your goals.

Your Life Needs to be Your Life

Exercise should make you more useful and capable so that you can be there for your family, friends, and loved ones. Be fit to enjoy your life for a long time with your loved ones.

Pau lBritt Group Training Squats

 

Now that we have discussed a few thoughts on training, where do you go from here? Everyone is at a different place in their life, training and recovery, but the points still work and they must be adapted for the individual. For example, I am now in Chiropractic School full time. My typical day starts at 4:50am and ends at 10:30 or 11pm. I am at school from 7-5PM, drive home for up to 90 minutes, and when I get there I have two teenagers and a child under one year old to deal with—along with my own training, meals, studying, and I have to try and find a few minutes to tell my wife that I love her. There are days when I might get only three hours of sleep a night for several nights in a row. If I did not follow the rules, I would end up burned out even more, and injured due to training. I have to train as it is my stress relief and helps me maintain my fitness level so I can teach at certification workshops.

Considering all of that, what do I do? I base my life on Strong Medicine. It is the guidebook for living a healthy and hopefully long life. I have fully bought into the concept of the Stress Cup. When it is full, or close to full, I know I need to back off somewhere—and that usually means backing off of hard training. Strong Medicine is part of the blueprint for my future practice. Buy it, read it, and implement the plans for eating, sleeping, recovery and stress management.

How the Strong Medicine Plan Works in My Life:

I eat as clean as possible every day by eating lots of vegetables and some protein at every meal. I try to keep a good source of energy, antioxidants and building blocks in my system to help with recovery. I am also very particular in supplementation with fish oils, antioxidants and other similar vitamins and minerals. I check my grip strength in the morning and before I train to determine how hard I can train that day. Here’s an article I wrote about grip strength and training on the Strong Medicine Blog.

I plan simple workouts that I can easily scale to the appropriate level for the day. I like to get some training in every day. I try to make sure at the very least, I do 100 kettlebell swings.

The following plan can have anywhere from 100-200 or so swings. The number of swings will depends on your sleep, time to train, and overall Stress Cup level.

Paul Britt Training Justine with 32kg
The kettlebell you use is up to you, Justine is swinging a 32kg kettlebell.

Monday

Swing/Squat.

10 swings followed immediately by 1 Squat, 10 Swings/2 squats, 10 Swings/3 squats, 10 swings/4 squats, 10 swings/5 squats. I will start the next series at 5 squats and go to 1 for my base of 100 swings. If it is a heavier day, I will go back up the ladder and/or back down for 200 swings. This can be body weight or Goblet Squats with weight.

Tuesday

Swing/Pushup

I follow the same plan as the Swing/Squat

Wednesday

Swing/Pullup

Hmm, there is a pattern here…see above.

Thursday and Friday

I start with Swing/Squat and Friday would be the Swing/Pushup. The following Monday, I would start with the Swing/Pullup.

I like bodyweight work but this could be done with any combination of exercises. You could do presses, double kettlebell front squats, kettlebell rows etc. whatever you need to add to your session. I tend to keep rest to a minimum. I find that it is easy to hit almost 90% of heart rate max doing the exercises as a superset, then it takes about 30 seconds for my heart rate to drop to about 70%, when I can perform another set. This is basically the Burst Cardio idea from Strong Medicine. I use this approach to keep training while staying strong and healthy.

 

 

***

Senior RKC Paul Britt has been an RKC kettlebell instructor since 2006. Paul trains people at workshops and privately. Paul is currently attending Parker University working on his Doctor of Chiropractic degree Paul has served as an assistant instructor at many RKC and HKC Courses, is a Certified Kettlebell Functional Movement Specialist (CK-FMS) and works with some of the top Chiropractors in North Texas. Please visit his website for more information or to contact him

Filed Under: Kettlebell Training, Motivation, Workout of the Week Tagged With: how to scale workouts, Paul Britt, Senior RKC Paul Britt, Strong Medicine, time management, training, workouts

Heart Pumping Ten Minute Workouts

August 10, 2016 By Ryan Jankowitz 3 Comments

Ryan Jankowitz Get-Up

We all know how efficient kettlebell training can be. Kettlebell exercises rapidly elevate your heart rate and require every muscle to work in unison. Kettlebell workouts can combine athleticism and grace, tension and relaxation, and strength and conditioning.

I review my RKC manuals often for workout ideas for my clients and myself. Each time I delve into the manuals again, I always rediscover great workouts and get ideas for programming new ones. Sometimes I use the workouts as they are written, but many times I modify them for a little variety.

The two workouts described below are from my collection of RKC manuals. They’re favorite choices for when I need a short conditioning workout for my remote clients or myself. I also find that these short training sessions work well when I am pressed for time or not feeling 100%.

Ryan Jankowitz Kettlebell SwingWorkout 1:

  • Left arm kettlebell swings for 10 reps, right arm kettlebell swings for 10 reps
  • One get-up with the left, one get-up with the right

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 2:

  • 20 two-handed kettlebell swings
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

The two workouts above inspired several variations that I also enjoy adding to my online clients’ programming and my own training. Try the workouts below, and see how you can create your own spin on them.

Workout 3:

  • 20 two-handed kettlebell swings
  • 5-10 push-ups
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Ryan Jankowitz Kettlebell Snatches

Workout 4:

  • Left arm kettlebell snatches for 7 reps, right arm kettlebell snatches for 7 reps
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 5:

  • One get-up on the left side
  • Left arm kettlebell swings for 10 reps
  • One get-up on the right side
  • Right arm kettlebell swing for 10 reps

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 6:

  • One get-up on the left side with five kettlebell snatches at the top
  • One get-up on the right side with five kettlebell snatches at the top

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Now, you and your clients no longer have an excuse for not having “enough time” to workout.

Stay Strong,
Ryan Jankowitz

 

****

Ryan Jankowitz, RKC-II Instructor, CK-FMS, is a life-long athlete who can’t imagine sitting behind a desk. He enjoys sharing his passion for fitness and spreading the RKC knowledge. Ryan operates an online fitness coaching service and is available for private kettlebell workshops as well. You can reach him at ryan@rjkettlebell.com or through his website rjkettlebell.com. He also works with clients and teaches kettlebell classes at Fitness on the Run in Alexandria, Virginia. If you’re in the area, visit fitnessontherun.net and come swing some bells with Ryan.

Filed Under: Kettlebell Training, Workout of the Week Tagged With: kettlebell workouts, programming, Ryan Jankowitz, short workouts, workouts

How to Keep Training When Life Gets in the Way

July 6, 2016 By Phil Ross 4 Comments

 

Phil Ross Master RKC One Hand Handstand

Other than the excuse of “I don’t have the money to train”, the other top excuse for not exercising is “I don’t have time”. The money issue is usually more a question of priorities. At my gym, it costs about five dollars a day to join my classes. That’s not much when it seems like many people spend $3 to $5 on their morning coffee, $10-15 on lunch and waste even more on other frivolous expenditures. If it still isn’t in the budget, people can always work out at home with books like Convict Conditioning, Survival Strong, or Master the Kettlebell for a small one-time investment. But, budgeting to join a class could be as easy as packing your lunch and making your own coffee. Where there’s a will, there’s a way. I’ve been almost penniless—twice—and never stopped training. Excuses are like armpits, everyone has them and they all stink! But, my focus for this post isn’t savings, it’s time allocation.

“No time, no time, no time…” That’s no excuse. Make time! It doesn’t take much. Pick an activity and do it for one hour, three times a week. Do something else for 20 to 30 minutes a day on your “off days”. If you still can’t manage one hour, three times a week, start by doing this little workout to get your juices flowing—all you need is 30 minutes, a floor and a $10 jump rope:

The goal is 1000 jump rope skips (200 per round for 5 sets), 100 push-ups (25 per round for 4 sets) and 120 abdominals (30 per round for 4 sets). Here’s the order: jump rope, push-ups, abs, jump rope, push-ups, abs, jump rope, push-ups, abs, jump rope, push-ups, abs, jump rope. End the workout with planks, bridges and stretching.

With kettlebells, you can do a 12 or 20 minute Tabata interval sequence. Pick 3 to 5 exercises, and set your interval timer for 20 seconds of work/10 seconds of rest and hit it! Your heart rate will rise and you’ll be sweating in no time! For example, you could pick three exercises like double kettlebell swings, double kettlebell front squats and double kettlebell presses. If you pick five exercises you might add double kettlebell rows and cleans. There are endless combinations. Pick a few that work well together. A bodyweight exercise only version could be burpees, push-ups and abs. End the workout with bridges and stretch out. There are endless possibilities.

Here’s a real life example of how I kept training in a very busy time…

It was crunch time. I had less than three weeks before the photo shoot for my upcoming book with Marty Gallagher, Ferocious Fitness. I needed to be in peak condition, so missing my training was out of the question. My training had been going according to schedule, but then life happened—as it often does—when you own a business, are a parent, a spouse, have older parents, and have dogs, too.

Right before noon, I got a call from my six year old daughter’s school. She was sick and needed to come home. Since my wife was at her job 40 miles away from home, I also needed to take my daughter to the doctor. I told my blue belts what to cover in our noon Brazilian Jiu Jitsu class, and I was out the door.

The first available doctor’s appointment was 2PM, and it was already 12:22 by the time I picked up my little one. After I situated her on the couch at home, I had 1 hour and 38 minutes to workout, eat, shower and get her to the doctor. Game on!

I went into the garage and hit it. I started with the 5 Geometric Bando forms (Point, Square, Cross, T and the Line), three times each. Then I did a nonstop circuit with Neuro-Grip push-ups and kettlebells. I did four sets of the Neuro-Grip push-ups and three sets of the other exercises:

  • 25 Neuro-Grip push-ups
  • 10 hand to hand kettlebell swings
  • Table top push-downs, 10 seconds, 6 reps
  • Single kettlebell front squats, 5 reps each side
  • WOD-QB roller: 5 seconds out and back, 5 reps to the center and each side
  • Single kettlebell high pulls, 8 each side
  • 4 way neck, 10 seconds dynamic tension in each direction
  • Single kettlebell rows, 8 each side

I ended the workout with 5 sets of uneven kettlebell shrugs (20 reps per set). 
Since I didn’t have time for a “real” lunch, I made a shake with a banana, a splash of OJ, water, a tablespoon of peanut butter, and egg white protein powder—then chugged it. I took the next 7 minutes to shower, get dressed and get in the car. (I’m glad I’m bald at times like this!) At 1:45PM we were off to the doctor’s office, and made it on time. It even worked out that we were able to pick up her prescription, and drop her off at home with the sitter by 3:15PM. I had plenty of time to teach my 4PM kettlebell class, and since my wife got home from work early, I was able to teach my classes through 9PM.

I could have easily bypassed the workout and no one would have thought less of me—except for me! My point is that these scenarios happen fairly often. A sick child, a parent who needs help, a dog eating the carpet, network problems at the studio… Life happens, but if you roll with the punches, you can still fit in your workout. You can do it!

Strength and Honor,

Coach Phil

****

Master RKC Phil Ross is the creator of many strength and conditioning programs, including The Kettlebell Workout Library DVD set. Visit www.philross.com to learn about his programs, classes, and workshops. Subscribe to his YouTube channel for more workout and exercise info.

Filed Under: Kettlebell Training, Motivation Tagged With: bodyweight workout, calisthenics, exercise, how to find time to workout, kettlebell workout, phil ross, time crunch workout, time-crunched, workout, workouts

7 Fun and Whimsical Kettlebell Workouts to Burn Fat and Build Muscle

July 23, 2014 By Pat Flynn 1 Comment

Pat_Flynn_Dust

Yesterday, in the sultry middle of the afternoon, I went outside to do some sprints. There is a hill in the far corner of my neighborhood of the perfect gradation for this kind of work, and at the top, standing all alone, is a tree. After my rounds, I inspected the tree and made the wonderful discovery that this loveliness was a producer of blackberries, fresh, dark and delicious. I picked some, and ate. The verdict was that they were of top quality, and not costly; so I thought I’d gather two or three bunches, carry them home, and making an honest pie out of my efforts, but at the last minute decided against it. Pie is no good.  Too much sugar, too much work, and I don’t know the first or last thing about baking.

I unquestionably detest the fuss of baked goods, all the measuring that goes along with it. It is too much of a meticulous science for me—I need something that will give me the room to wiggle when I need it, or the ability to make things up as I go along without the promise of dismal results.

Today, and everywhere, all the people are training, following a strictly periodized program, and adhering to their charts and tables of statistics. Everything is baked goods—all the ingredients, now, are measured meticulously; the sets, the reps, and the time between exertions—and nobody has done a whimsical workout in years. Because nobody, so far as I know, has been given the permission to simply throw a bunch of exercises into a skillet and see how it turns out. Even CrossFit, the proposed inventor of stir-fried exercise (proposed…), well now all of them are following some sort of granular programming, too (I would say something further about that here, usually, and then regret it later).

I thought the purpose of exercise, like cooking, was meant to be fun. It’s the whimsy we are missing, now, and it’s the whimsy that can breathe freshness into an otherwise very stale exercise routine. Having said this, I am not against structure of any kind. I measure out ingredients for myself, certainly I do it for my clients, and I bake things—but every so often, like yesterday, I take out the skillet and see what I can come up with on the spot.  My creation wasn’t bad either. Sprints and hindu push-ups, ten rounds, resting as little as I needed between efforts. Could have used a little more heat, I think, but overall I was pleased with the dish.

What I say is pretty true. Whimsy has its proper place in training, and can be used usefully. The best place for it, by the way, is for your fat burning stuff. Strength work should be kept largely repetitious, and maybe even a little bit boring—but your conditioning! Ah, yes, your conditioning indeed! Well spruce that right up why don’t you? Throw in some red pepper flakes, a little splash bourbon even, and from time to time, feel free to go out on a limb and invent something new entirely. Mostly when I’m doing it—improvising, that is—I take the same, few basic ingredients (the fundamental human movements: push, pull, hinge, squat, core), and tinker with their ordering and dose. Rarely do I cook with any thing exotic as I’m somewhat cowardly, but maybe you will?

What follows are seven of my more whimsically put together kettlebell complexes. They’ve gained honorable mention here for being well-mannered, even-tempered, thoughtfully assembled, and worth doing.

–          Pat

PS – If you enjoy these workouts and kettlebell complexes, I have 101 more of them which you can get HERE, free of charge.

Double Kettlebell See-Saw Thrusters

Grab two bells: males use 2x24kg, females use 2×16. Then, clean the bells into the rack and perform the following:

1 squat to overhead press (right)

1 squat to overhead press (left)
1 squat to overhead press (right + left)
1 squat to overhead press (right)

1 squat to overhead press (left)
1 squat to overhead press (right + left)

Set 15 minutes on the clock, and gather as many quality rounds as you can.

The “Cardio” Workout that Builds Muscle

This I scrapped together on the spot when the strong and lovely Jen Sinkler came down to hang out, swing bells, and eat oysters with me.

Full Body “Girls Gone Strong” Workout

I can claim no credit for this as Molly either zipped it together on the spot or pulled it from out storage, I never asked which.

She explains the need to know in the video.

How to Crawl Your Way to Better Fitness

It was chilly weather when the Aleks “The Hebrew Hammer” came to town, but we were excited to see what the mixture of our demented brains could come up with.

The Beastmother

Fred, the groundhog who lives outside of the Dragon Gym, who is twenty pounds overweight and looks like an objectionable dog, waits in high anticipation each year for the budding of the peach tree. I was going to say Fred inspired this workout, but he really had nothing to do with it.

A Workout of Just Swings and Goblet Squat


A Complex of Uneven Proportions

This workout requires two bells of opposing sizes—for males I suggest a 24kg and a 16kg, for females a 16kg and an 8kg.

1 double swing
1 double clean
1 double press
1 front squat
2 double swing
2 double clean
2 double press
2 front squat
3 double swing
3 double clean
3 double press
3 front squat

Again, like all the other workouts (unless otherwise noted) set 15 minutes on the clock and accumulate as many quality rounds as you can.

***

About Pat Flynn:  Pat Flynn is a certified Russian Kettlebell Challenge instructor, fitness philosopher, and 7th degree blackbelt in hanging out. Pat is the founder of ChroniclesOfStrength.com and chief contributor to the Chronicles of Strength Inner Circle where he shares his best ideas on how to chop fat and multiply muscle through kettlebell complex training. Pat also offers online coaching. It’s expensive, and certainly not for those who are fragile by nature. Email Pat at PatFlynn@ChroniclesOfStrength.com with the subject line of “online coaching” to learn more.

Pat_Flynn_usual

Filed Under: Uncategorized Tagged With: exercise programming, Kettlebell, kettlebell complexes, kettlebell workouts, Pat Flynn, short workouts, workout variety, workouts

Take Those Kettlebells Outside

May 14, 2014 By Laurel Blackburn Leave a Comment

Laurel_kb

It’s spring, the weather is warming up, the flowers are blooming and the sun is shining.

If you’ve been hibernating all winter and your workouts have gotten dull, now is the time to breathe new life into those workouts by taking your Kettlebells outside for some fun in the sun.

The possibilities for outdoor workouts are endless. I’ve been outside with my clients for several weeks working on some fun variations for outdoor workouts. Obviously, you need to be in a large grassy area or you could be liable for destroying property and we certainly don’t want that.

The workouts I’ve included are just a few of the fun variations that you can use. Get creative!

To get a full body workout, I start with bent over rows and push-ups. You can either do them once at the start of the workout or you can have them do the rows and push ups each time they pick up the bell.

Depending on how far you want to go down the field, you can vary the reps. If I plan to go far, then I will do 1 rep of each, swing, squat, curl and press before I throw the bell. If you want you can have your clients do several reps of swings, squats, curls and presses before they throw the bell.

Another option is to add a rep of each for every time they pick up their bell.

This can also be a time to work on form. At the end of the video, I included a “stop and throw” swing. This requires a very powerful hip snap in order to heave the bell as far as you can.

Hopefully this will give you some fun ideas and motivation to get you outside and enjoy the spring time.

***

 Laurel Blackburn is an RKC Team Leader and owner of Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

In her early fifties, she is out to prove that age is just a number. Her goal is to motivate and inspire people everywhere, both young and old that strength, flexibility and mobility can get better with age. Follow her adventures on her blog: www.SuperStrongNana.com.

Filed Under: Uncategorized Tagged With: dragon door, exercises, fat, fitness, hips, Kettlebell, kettlebells, RKC, strength, swing, women, workout, workouts

Want a Foolproof Planning System for Group Workouts?

September 5, 2013 By Andrew Read 2 Comments

blackboard-teacher-jack-black

Just like there’s more than one way to skin a cat there are many, many ways to create a training plan. When it comes to training individuals this is usually fairly easy as you are able to adjust according to the individual’s response to the previous sessions and there can be a large amount of communication back and forth regarding what they enjoyed, felt was beneficial or potentially too much for them. But that relatively straight forward planning process changes immensely when you start to look at group training.

I know many trainers these days have gone to group training in an effort to better leverage their time but one of the consequences of training a group is that everything has to become far more general and very often individual needs are lost in the change. Recently there was a post on the Dragon Door Certified Instructors facebook page regarding just this problem so I thought it might be helpful to outline a system that allows you to plan any workout.

The thing about this system is that I found out recently that it is also the exact same method being used to plan sessions by guys like Alwyn Cosgrove. The main thought that goes through my head when I train groups is that I want to be sure that we hit the most important things for everyone. Everyone needs more mobility and core work, no questions. So no matter what we need to hit those things in every single session. Not only that, but as Ian King told me we need to make sure that we place our priorities first in the session so that we can attack then when we have the most focus and energy. It’s no good saying we’re all about core training and doing five minutes of it tacked on at the end of the session.

While these two things need addressing we also need to understand that while strength is important so is movement. And if, like many, you came to kettlebells to increase athleticism then we need some form of movement work in our session too. This doesn’t mean we need to go jumping around like a ninja on amphetamines but it does mean we should consider doing some work that isn’t bilateral and maybe is from a split or single leg stance, or it could be rotational work, or may even include some running or agility drills.

Finally, no matter how people choose to argue it, there needs to be some kind of fitness or conditioning work. Your heart is a muscle too and needs to be worked through all ranges for health. However, this work can take many forms from competitive games like a head to head workout, or a simple run around the block. The actual format doesn’t matter as long as you do something that gets your heart rate up.

I’m reluctant to call these rules, as I think of them more as a set of guidelines as to how a session should be run to ensure that we make the most of the time we have for training. Warm up Extra mobility work based on your warm up. Core work. Skill practice, power and speed work.Strength.Competition/ conditioning /Cool down.

I won’t dwell on warming up too much as I hope most people understand what it is for. A warm up should start generally and end specifically. If your session is to include overhead pressing, for instance, a warm up might have joint rotations through the major joints, then stick dislocates, Y and T work with a light band and then some light pressing. All of this lets you know where your body is up to prior to actually testing it with today’s main work. The warm up includes essential mobility work. Good examples include, after joint rotations, brettzels, armbars, and Cossack squats. The next stage of the warm up is often forgotten except by veteran trainers, or those who have finally understood that they have issues that need to be constantly addressed. A good option here is to allow people five minutes of their own time to address their individual needs based on what they felt was stiff or tight during the warm up. This is also a great time for all your lazy clients to do the therapy work that their physiotherapist gave to them, because there’s a large chance that it isn’t being done at home. This extra mobility work can be different from session to session and is not set in stone – it needs to be driven entirely individually.

I’ve been on both sides of the core training argument. From, “I lift heavy therefore my core gets all the work it really needs in preventing my trunk from collapsing” to doing specific core only sessions twice a week that were an hour each. Unfortunately my clients don’t have two spare hours each week to do core only work but I can make sure that they do at least some each time they train. Core work needs to involve both resistance to flexion and rotation such as planks, as well as exercises that strengthen those functions like sit ups or hanging leg raises as well as exercises like the get up or windmill that tie them all together. I know many will suggest that it not a good idea to hit core work before you do any heavy lifting but the reality is that most people are lifting nowhere near their absolute potential and whatever fatigue you cause in the muscles that stabilize the spine is negligible compared to the benefits you get from putting this most vital piece of the training plan at the front of the session when it can be addressed with full attention.

In terms of training sequencing you should always hit the most demanding efforts before the less demanding efforts. This can be a little confusing as many equate work that leaves them out of breath as demanding, however in this context it relates to CNS demand. So speed and power exercises go before maximal strength work, which goes before strength endurance work, which in turn goes before pure endurance work. If there is no need for speed and power work within the session, and for many there isn’t as the risk is simply too high versus the possible reward, you can still use low level power activities such as jumping rope, or skipping and running drills. These will serve to really wake the system up and get it ready for the main body of the workout. Strength work will form the majority of your training session.

Maximal strength has a carryover to many other activities and is also the thing that is most responsible for changing people’s bodies the quickest when combined with a good diet. The competition and conditioning phase is an ideal part to set up a head to head style workout, or do any of a number of complexes or hybrid workouts such as higher rep kettlebell ballistics combined with endurance activities like running or rowing. Finally the cool down should include the same elements that were included in the warm up. This is a final chance to check that the body is still operating at least as well as it did when you started as well as a chance to bring the body and mind back to a resting state.

Here’s a sample session with the deadlift as the main lift:

Warm up

  • Butt touches (face away from wall and hip hinge until your butt kisses the wall, then extend hips until lockout). 3 x 20.
  • Body weight single leg deadlifts for 10 each leg paired with 10 body weight squats. Repeat sequence so you’ve done 20 reps for each.
  • Lunge walk x 10m forward and back. Crawl x 10m forward and back.
  • Two-hand swing 2 x 20. Extra mobility – Towel toe touches. (Roll up a towel and place it between legs, just above the knees. Reach down and touch the ground, squeezing the towel hard between your knees. Bend your legs as needed to touch the ground). Pair this with cobra stretches. 2 x 10 each.

Core work

  • Get up 1/1Crawl 10m forward and back Plank hold for 60 seconds. Repeat three times.

Power and speed work

  • Power clean 5 sets of 3.

Strength

  • Deadlift 1 x 10 @50%, 1 x 5 @ 70%, 1 x 3 @80% then 5 x 2 @90%

Competition/ Conditioning

  • Kettlebell snatch x 10/10
  • One hand swing x 10/10
  • Row 250m Repeat five times.

No rest between exercises but take two minutes rest between rounds. The goal is to keep the rowing pace even through all five rounds. (FYI the standard at my gym for this is a 24kg for men and holding under 50 seconds for the 250m row, and for ladies the 16kg bell and holding under 60 seconds for the row). Cool down – Repeat the warm up sequence in reverse so that you start with the twenty rep sets of swings and finish with the butt touches.

 ***

About Andrew Read, Master RKC, Dragon Door Australia: Andrew Read, Master RKC, is head of Dragon Door Australia and Read Performance Training. Recognized as Australia’s leading functional strength trainer he is a regular contributor to Blitz, Inside MMA, International Kickboxer, Oxygen, Ultrafit and Breaking Muscle. His coaching background spans nearly twenty years having worked with many Olympic and world championship level athletes.

Filed Under: Uncategorized Tagged With: andrew, fool, group, master, planning, proof, read, RKC, system, workouts

Melt Fat Like Raw Meat on a Hot Grill with These 7 Time-Crunched Kettlebell Workouts

June 5, 2013 By Pat Flynn 11 Comments

Pat_Flynn_Dust

Workout #1: The Chewie

The scene of this tale is set in my very own home, approximately three days ago, and is the particular account of how I tested the workout which you will find down below on my willfully obedient St. Bernard puppy.

I would have used a human subject, but I didn’t have one handy. I’ve run out, you see.

And so one does what one can. The subject—name: Chewie Patrick Flynn, age: 2.5 months—has a gentle face, a loose jaw, and a congenital proclivity to slobber. He sports a dirty brown coat with a white underbelly. His face hides behind a black mask, causing him to look like a bandit. But then he has these delightful little freckles scattered about his nose. It looks inconsistent. Either way his background checks out. He’s clean. Just don’t ask him to whistle. He can’t. But then again neither can a catfish. Anyways, he lives his life largely in leisure. This is to say he knows more about napping than the fellow who invented it.

chewie_patrick_flynn

“Chewie, come.”

“My dear Sir and Kinsman, could you not plainly see that I am in the middle of something enormously important. What is it that you would seek of me?”

“Good boy!!!”

“Make it quick, jester, I must return to my muttons.”

“Ok Chewie, I just need you to do something for me real quick. It’s just a short little workout I came up with, won’t take long, just a few minutes.”

“I must say the quality of discourse between us has taken a steep plunge as of late. Let us have done with this frivolous talk—advance your proposition at once.”

“Ok here’s what I got. I call it a time-crunched workout. You know, for those times when you just don’t have any time, and need to get in something real quick. It’s mostly made up of kettlebell complexes. Nothing you don’t know. Super for blasting fat, building muscle, and all that, which means it’s got something of the demoniacal in it—WINK WINK! But it’ll be fun, promise!”

“As you wish. But first, be a respectable fellow and deliver me that stuffed giraffe right there, if you please—you can’t possibly expect me to entertain just one bully bone all day, now can you.”

Chewie gave it a few squeaks then whirled it up into the air, like a pancake, where it did a few somersaults. He then began clobbering it about the head, stomping his paws with all the malicious intent of a homicidal maniac. How adorable!

“Ah, that’s better. Now on to business. Please continue.”

“Ok, so the first complex is all double cleans and front squats, but it’s done in a kind of odd sequence. It goes eight double cleans, five front squats, five double cleans, three front squats, three double cleans, two front squats, two double cleans, and one front squat. And I want you to run three rounds of it. Think you got that?”

“Father, please, I can call out a Fibonacci sequence quicker than a terrier can smell out a mole.”

 

*Complex details:

8 x double clean
5 x double front squat
5 x double clean
3 x double front squat
3 x double clean
2 x double front squat
2 x double clean
1x double front squat

Recommended weight: Males and Females: 2 x 20kg or 2 x 24kg kettlebells

“Ok, Chewie, so, how was it? How do you feel?”

“I must say my contentment is quite complete. I’m so happy I could maim you.”

I stepped back, just out the way of his reach.

“Ok, well, we’re halfway done, next up is the Holy Fiver, you might remember this one from Racked and Loaded, my free eBook containing 101 of my personal favorite kettlebell complexes for blasting fat and building muscle.”

“Never read it.”

“Oh, well, no matter. It’s just five reps of the following exercises: double swing, double snatch, double clean and press, and front squat. Simple enough, right? And again, I want you to run three rounds of it, if you wouldn’t mind.”

 

*Complex details:

5 x double swing
5 x double snatch
5 x double clean and press
5 x front squat

Recommended Weight: 2 x 20-24kg for  males, 2 x 12-16kg for females

chewie_patrick_flynn_chewtoy

“So…?”

“To give a fair account, I will say that in the first round my life-force traveled in straight channels—that is, it followed a smooth and advantageous course. The task was not a burden, and I was not  in need of a breather. But on the second I freely admit that I was assailed at all angles. The rapid and repeated contractions of the striated muscles grew to be very nearly unbearable, as if someone had driven railway spikes into my thighs. Hence, the panting. On the third set I am fairly certain that I met God. Please put that down in your notes.”

“Got it. Anything else?”

“Yes, just one more thing.”

“What’s that?”

“I’m pooping.”

chewie_patrick_flynn_3

6 More Time-Crunched Kettlebell Complex Workouts

 

I’m done writing, for now.

If you have any questions, drop them in the comments, email me at PatFlynn@ChroniclesOfStrength.com, Tweet at me, or come say hi on Facebook. Whichever you’d like.

Workout #2: Swing Mountain

Perform 2-3 rounds of the following complex:
2 x two hand swing
1 x goblet squat
4 x two hand swing
2 x goblet squat
6 x two hand swing
3 x goblet squat
8 x two hand swing
4 x goblet squat
10 x two hand swing
5 x goblet squat

Recommend weight: 24kg kettlebell for males, 16kg kettlebell for females

Workout #3: Fresh Off The Yacht

Perform 5 rounds of the following complex :
5 x one arm swing
5 x one arm clean
5 x one arm snatch
5 x one arm jerk
5 x reverse lunge

Workout #4: The Hellion

Perform 1-2 rounds of the following complex:
2 x two hand swing
2 x one one arm swing
2 x squat to press (aka thruster)
Add two reps to each movement the next time through. Continue adding two reps with each cycle until you reach ten. Then go back down in the same fashion.

Recommend weight: 16-24kg for males, 8-16kg for females

Workout #5: The Viking Warrior

Perform 15 minutes of the following snatch interval sequence:
15 seconds x one arm snatch (right arm)
15 seconds rest
15 seconds x one arm snatch (left arm)
15 seconds rest

Workout #6: The Good  Samaritan

Perform 3-5 rounds of the following complex
5 x double military press
30 seconds x overhead hold
5 x double front squat
30 seconds x rack hold

Workout #7: The Great Destroyer

Had to.

Perform 1-3 rounds of the following complex:
10 x double swing
10 x double snatch
10 x double clean and press
10 x front squat
10 x push up

Recommend weight: 16-20kg for males, 8-12kg for females

***

About Pat Flynn:  Pat Flynn is a certified Russian Kettlebell Challenge instructor, fitness philosopher, and 7th degree blackbelt in hanging out. Pat is the founder of ChroniclesOfStrength.com and chief contributor to the Chronicles of Strength Inner Circle where he shares his best ideas on how to chop fat and multiply muscle through kettlebell complex training. Pat also offers online coaching. It’s expensive, and certainly not for those who are fragile by nature. Email Pat at PatFlynn@ChroniclesOfStrength.com with the subject line of “online coaching” to learn more.

Pat_Flynn_usual

Filed Under: Uncategorized Tagged With: 7, crunched, fat, grill, hot, Kettlebell, like, meat, melt, on, raw, time, time-crunched, workouts

The Smarter Complex

April 12, 2013 By Josh Henkin 2 Comments

When people ask me, “what got you into kettlebells?” It was simple, kettlebells allowed me to bring exercises that normally would be too difficult to teach and make the drills much more accessible to my clients and create incredibly dynamic and athletic based exercises.

However, as I say this now over ten years later, I have sadly seen the kettlebell for the most part be regulated to a handful of very basic exercises.

Are the basics and foundations important? Of course they are! Are they where we stop with training? Absolutely not! Many people are big believers in the K.I.S.S. method (keep it simple stupid) and believe this is where the majority of your training should lie. Unfortunately, if we are focused on being athletic, mobile, and truly addressing functional based training we need to get out of the very basic movement skills of lifting. Performance coach, Scott Sonnon, gives an opposing view to the K.I.S.S. method and refers to a lot of people being stuck in S.I.S.S. (stuck in stupid simplicity).

I am not going to take away anything from the incredible feats that Powerlifters and Olympic lifters can achieve. However, when I think of a great athlete, if I ask YOU to close your eyes and think of a great athlete, do you think of someone standing in one place? While being “athletic” is as vague as being “strong” or “in shape”, we have a tendency to know what it looks like when we see it.

Often it revolves around people moving in many directions or gracefully through space. They are moving in ways we know are difficult, but they make it look easy. Being a basketball fan most of my life and growing up in Chicago, I can’t help but think of ultimate athleticism when Michael Jordan switched hands in mid air during the 1991 NBA Championships. So amazing, so graceful, so unbelievable, but he made it look so easy. Don’t we want our training to be more of the same?

One of the most common places I see people stuck in just the basics is in the use of kettlebell complexes. A complex is one exercise made up of several individual exercises. Typically they flow from one movement to another making a natural pattern to the overall exercise. This is a phenomenal way to build conditioning, drop fat, build muscle balance, and functional strength.

The father of complexes, Istvan Javorek, believed complexes offered incredible benefits, “The main purpose of combination lifts is to improve and stimulate neuromuscular coordination, increase the workout load and intensity, stimulate the musculoskeletal system, increase the free weight program’s cardiovascular quality, and make a program more dynamic and efficient.The number of combination exercises is unlimited, depending on the coach’s knowledge and creativity, the gym’s equipment and apparatus, and the goals of the coaches and athletes.”

While I am far from the first to see the unique benefits and almost infinite options kettlebell complexes allow, most coaches have lost the true intent of complexes and have become a victim of very repetitive training. What do I mean? In a complex we want to see the body move in a variety of ways stimulating different movement patterns. We don’t want to just replicate what we do in our standard training programs. Such specialized lifting loses some of the essence of complexes, especially kettlebell complexes.

In order to illustrate my point, here is a commonly used kettlebell complex…

  • Swing
  • Clean
  • Snatch

Is this wrong? Maybe the order is slightly, but inherently not “wrong”, but limiting. Here we have three examples of the same movement pattern, the hip hinge. Not only a hip hinge, but a movement pattern performed in the same pattern, same stance, same direction.

A more common complex that at least stresses three different movement patterns….

  • Clean
  • Squat
  • Press

This is better, but still if we stop using our movement skills, can become limiting itself. In addition, the above complex is always limited by the amount we can press as typically one can squat and clean with far more weight. So only one third of the complex is being effectively stressed.

Complexes can range from very foundational to very complex. The number of exercises within a complex should be related to the fitness of the individual and the goal of the training session. Someone with a more extensive background can handle a complex of more exercises than an individual rather new to training. If the goal is a bit more strength oriented less exercises should be used in the complex. Yet, if the goal is more general conditioning we can use more exercises within the complex. Below is a progression of complexes we can use to start from foundational to complex.

Generally, I will work the most challenging aspect of the complex first and as someone fatigues more, move to the more stable or easiest. Take for instance in the example of Clean-Squat-Press, my preferred sequence would be to perform the press for reps then squat for reps, then clean for reps (hardest portion to easiest).

That also brings up how many different ways you can perform a complex. There are typically two different means. The first being performing all of one segment of the complex before moving onto the next.

  • Press x 6 reps proceed to..
  • Squat x 6 reps proceed to…
  • Clean x 6 reps

I generally use this method when there are very distinct differences between the various movements of the complex. Again, the press is going to be generally less than one’s squat or clean. It also makes sense to perform the weakest aspect of the complex first, as fatigue accumulates we can move to our stronger segments.

The other means is to perform one segment right after another. Such a complex may look like the following…

  • Snatch x 1 rep move directly into..
  • Rack Drop Lunge x 1 rep move directly into
  • Press x 1 rep and repeat for 4-5 more cycles.

Today’s video demonstrates some different ways to create complexes. In more advanced variations we want to work various stability patterns, planes of motions, and angles. In more foundational complexes we will focus on building good movement skills and teaching the principles to more challenging movement patterns.

The complex is a wonderful method for a host of different goals and circumstances. If you start to broaden your mind upon with purpose and creativity, you will find that the kettlebell complex offers almost endless productive and fun forms of training.

 ***

About Josh Henkin: Josh Henkin, Senior RKC, CSCS has been a RKC instructor since 2003 and has implemented kettlebell programs for major Division I programs, SWAT teams, and many different general fitness programs. Josh is also the creator of the DVRT Ultimate Sandbag Training system where he is a highly sought after presenter worldwide. He can be reached at info@ultimatesandbagtraining.com or http://DVRTFitness.com

Filed Under: Uncategorized, Workout of the Week Tagged With: complex, henkin, josh, kettlebells, smarter, the, trainers, workouts

Pendulum (Low Swing) Workout

April 10, 2013 By Andrea Du Cane 4 Comments

I’d like to share with you a little story about myself.  Last September while traveling in Scotland I fell down an escalator and dislocated my left patella.  Not fun! Especially since it was the 4th time it had happened to my knee since my teens and I was on the road instructing at workshops.

Obviously, all squatting and ballistic movements were off-limits for a couple of months.  Yet I still needed to keep my strength in my glutes , legs and back as much as possible.  So I came up with a couple of exercises (along with my “go-to” knee rehab exercise the single-leg deadlift), the pendulum swing and the deadlift row.

Today I’m going to talk about the pendulum swing.  This exercise is one of the progressions we use in the RKC for teaching the swing.  It is used to teach the idea  that the lats are very active on the backswing and are necessary to help fully load the hips and glutes at the bottom of the swing.

This exercise reinforces the loading of the butt and legs and the activation of the lats. When done in an interval, your back and butt will be screaming for mercy!

I usually perform them with a :30 work/:25 rest interval.  I superset pendulum swings with the Dead Swings,  and the Dead-lift row.

To begin, start in your swing stance, using a heavy kettlebell.  A heavier kettlebell is easier to use during the pendulum than a lighter bell, the more weight the more it counterbalances your hips. Trust me, if you go to light you’ll end up on your butt!

Grab the kettlebell with 2-hands and “hike-pass” the kettlebell explosively between your legs. Your upper arms will make contact with your ribcage on the backswing.

Just let your arms relax and “float” forward, do not use your arms to swing it forward.  As the kettlebell swings to the front stay low and sit back and down.  Tighten your glutes and keep your shoulders packed, the kettlebell should still be able to float straight forward.  Just do not let your shoulders shrug up or out as the kettlebell swings to the front.

The focus is on the backswing with the arms doing a lot of the work, your lats, triceps and back will really get a great workout.  It’s super important to remember you MUST keep a neutral spine throughout the entire set. If you lose the spinal position, immediately put the kettlebell down and rest, before starting again.

As the kettlebell floats/swings forward, the emphasis should be on sitting back and down, not on the kettlebell moving forward.  There is a natural rocking motion you’ll achieve as you do this.  Rocking slightly from the heels to the balls of the feet. BUT, make sure to keep your feet as rooted as possible while doing this exercise.

Your butt and legs, lats and triceps should be on fire when you’re done.

As I mentioned feel free to superset these with any other swing or deadlift exercises. And use any interval timing that suits your needs and fitness level.

For those with knee problems, this is a excellent alternative to full explosive swings.

***

aducane Contributors

 

Andrea Du Cane is a Master Kettlebell Instructor, CK-FMS certified, CICS certified, Primal Move National Instructor and RIST, ZHealth certified, and has a BA in Psychology from the University of Minnesota.  She is featured on Breaking Muscle website as the February 2012 coach of the month. She is also a Pilates instructor. She has over twenty years of aerobics, weight training and fitness experience, with an additional background in… Read more here.

 

 

Filed Under: Uncategorized Tagged With: andrea, cane, du, du cane, injury, Kettlebell, low, pendulum, swing, workouts

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.