A Must Read

Today is December 25th, 2009 Christmas Day.

In my inbox this morning was the "Power by Pavel" newsletter which you can also get by visiting www.dragondoor.com

I have to share what Pavel had to say because I could not agree more, and Merry Christmas!

Power by Pavel Newsletter

Issue 194, 12/24/09

Merry Christmas!

If you are not a Christian and you took offense I respectfully ask you to reconsider. I grew up in the Soviet Union where you could get expelled from school, dishonorably discharged from the army officer's corps, or put an end to your career for wishing someone a merry Christmas. Christmas celebrations were supplanted with "New Year" celebrations to keep God out of our lives.

Today, every time I hear lame and toothless "Happy holidays!" or I wish someone a merry Christmas and get a look, I feel like I am back in the USSR. The Big Brother is watching.

If you do not believe in the Christian God, at least have the cheer to celebrate the freedom of religion—or lack of thereof—and the freedom of speech we still enjoy in America.

Merry Christmas and God bless America!

Merry Christmas

Enjoy this very special Christmas video from Dragon Door.

Ropes and Bells

Here is a quick workout I did using my Ropes Gone Wild and my 24kg KB.

30 seconds of work followed by 30 seconds of rest.

• 10 KB snatches left
• rest 30 sec
• 30 sec of ropes
• 30 sec rest
• 10 KB snatches right
• 30 sec rest
• 30 seconds of ropes

Performed 10 total rounds for 20 minutes.

For more Ropes Gone Wild Workouts click here.

The Stacked Press

"The Stacked Press"

Okay I admit it, I am stubborn and I don't like to try anything new that requires me to use less weight, but this week I finally swallowed my pride and tried the kettlebell stacked press that is recommended by Kenneth Jay.

Guess what? My pride kept me from the absolute best KB pressing exercise ever.
Why would I say that?

1. The stacked press requires an absolute vertical forearm or the top bell will slip off the bottom bell.

2. The stacked press automatically recruits the Lat, I felt my Lats and back like never before when pressing. If you have ever wondered what pressing from the Lat feels like, then try the stacked press.

3. The stacked press absolutely required perfect technique, and therefore only low reps can can be used, I recommend using 1-3.

Check out this great video from www.avergaetoelite.com

Overhead Swings

This week I got Mike Boyles "Functional Strength Coach 3.0" and like all of Mikes information products it was excellent! There is so much information in this product and as I watch the videos I am sure I will have more info to write about as it relates to kettlebells.

On the strength training updates video Mike has finally come to a very logical conclusion and is now including KB's into his power training for his athletes. Mike makes special mention of the KB swing and how easy it is to learn, and it;s benefits in developing explosive hips, and also the swings positive "eccentric" effect. I could not agree more, but then Mike goes on to say that the swing should be taken as high as possible over head, his point if you snatch overhead then why not swing overhead?

In my opinion and this is only my opinion.

KB Swings overhead brings the shoulders into play to much and takes away the power focus from the hips. The swing is to be delivered by the hips and the arms are to act as ropes and the hands as hooks.

When a person performs a Snatch the bicep is supposed to line up with the ear at the top of the snatch, and the elbow also stays straight, when a person swings overhead the shoulders are forced into excessive internal rotation at the top of the swing, (at least in my mind they are), which could cause shoulder impingement.

The Snatch and the swing are two different exercises that are similar but will have different results on your strength and conditioning, perform them Hard Style and enjoy the PAIN!

Junk Yard Circuit

"The Junk Yard"

This week I bring a outdoor circuit i did with my PE classes.

I call it the "Junk Yard Circuit"

This what I did

I had the kids bring out the kettlebells, large tires, med balls, jump ropes, 40ft rope, sit-up mats etc.

The students put all the object into a large pile outside the weight room.

I then told the students to partner up and to go get 1 object for the pair.

After the pair got their 1 object i told them to make a large circuit but a pair with the same object could not be next to each other. I.e. KB's could not be next to each other a jump rope or a med ball needed to be between them.

I then gave each object a exercise i.e. KB'goblet squats, med balls=Russian twist, jump ropes = rope skip, sit-up mats= sit=up's etc.

Next partner "A" would go first for 30 seconds, then partner "B" would go for 30 seconds. At the next whistle they would rotate to the next object and start immediately the clock would not stop.

We continued until the students went all the way around the circle which took about 20 minutes.

Give it a shot!

Kettlebell Plyometrics

Are Kettlebell's Plyometrics?

From the book "Explosive Lifting For Sports" I will refer to the statement on what makes an exercise Plyometric.

"For an activity to be plyometric, it must include what is known as the stretch shortening cycle (SSC). This refers to loading a muscle eccentrically (the muscle lengthens against tension), followed rapidly by a concentric muscle action (the muscle shortens against resistance). The initial rapid eccentric motion allows subsequent concentric actions to exceed that which it could produce alone."

The book goes on with a couple examples:
The stride during sprinting is an example of a plyometric as well as the counter movement before the vertical jump.

How can KB's be a plyometric?

Well according to definition above KB's swings are definitely a plyometric exercise.

The downward movement of the Swing provides are very great eccentric load and stretch on the glutes and hamstrings, which is quickly followed by a concentric load on the hips and hamstrings.

So the KB swing by definition would be a plyometric exercise. This is just another example of the superior exercise benefits of Kettlebells, because a athlete can work Power and Strength simultaneously with KB's but more importantly so can the average Joe or Jane, because as we age we actually loose power more than strength. i.e older people have the strength to walk upstairs but not the power output to run upstairs.

Get off the machines and the seated leg press and POWER UP your workouts with Kettlebells!

KB's vs BFS

Kettlebells vs BFS

There is a popular strength and conditioning program used by many coaches called BFS or Bigger Faster Stronger. Now I am not going to "BFS" Bash but I personally have a lot of problems with their programing, but the goal of this article is not to nit-pick the BFS program but maybe to give the coach some ideas how he or she could incorporate KB’s into the current BFS program.

Below is an example of a typical BFS program

Monday
Barbell Squat
Bench Press

Wed.
Barbell Cleans
Trap Bar Deadlifts

Friday
Bench Variation
Squat Variation

Now this program is missing a lot in my mind but let’s keep things simple and incorporate KB’s into this program

Monday
KB Front or Goblet Squat
Bench Press

Wed.
Double KB Cleans
Trap Bar Deadlift

Friday
DBL KB Clean and Press
KB Swings

Now lets take a look at each day

Monday
Instead of Barbell squats I incorporated KB front or Goblet Squats. The first question is always aren’t you using less weight and the answer is yes, but…. Lets be realistic here how many good squats to parallel are actually being done? Be honest! A KB front squat looks good because it’s easier to learn and you use a greater range of motion, therefore more muscle mass is being used. Mike Boyle a famous strength coach has said "if it doesn’t look good then it’s not good!"
What a true statement do yourself a favor and discover the KB front or Goblet Squat.

Wed.

Double KB Cleans instead of barbell cleans. Why? Because you can throw KB’s between your legs and work your glutes and adductors to a greater degree more range of motion and more glute involvement makes it a better exercise.

Fri

KB Clean and Press for your Bench variation: using one or 2 KB’s an athlete can attack the shoulders through a safer range of motion with KB’s. The biggest advantage is the clean before the press, which turns this lift into a full body power exercise, which is performed on your feet working every muscle from head to toe not just the shoulder and chest muscles.

KB Swings vs. the Box squat
First of all I hate the box squat because athletes
1. Use to much weight
2. Only work through a partial range of motion
3. Power through with to much weight

The idea of the Box squat is basically to develop power from an athletic position.

Why the KB Swing

1. Performed from the athletic position
2. Incorporates unbelievable glute power
3. Incorporates the Core
4. Can show defiencies by how the athlete swings the bell
5. Great Conditioner

Coffee or No Coffee

Coffee or No Coffee?

In his Book and DVD “Enter the Kettlebell” Pavel tells a story about Coffee or no Coffee.

There was a man in Russia who would walk into the coffee shop and ask for a cup of coffee, the usual answer was “We have no coffee”. This Russian man eventually made his way to America and went to a local coffee shop and asked for a cup of coffee. To his dismay the answer was what type of coffee a latae, mocha, hot, cold etc… The poor Russian could not handle all of these choices and left the coffee shop without any coffee.

What is Pavels point?

In America we have too many exercise choices and we use exercise as a means of entertainment instead of focusing on strength. We have curls for our biceps, leg extensions for our quads etc… Pavels point is we try too many different routines and exercises and we get no where. What we need is FOCUS a Big Push and a Big Pull if we focused on two big lifts we would make more progress and stay more focused. Pavel has written several books with the focus being on a Push and a Pull.

Books
Power to the People
• Deadlift - Big Pull
• Side Press – Press

Enter the Kettlebell
The Program Minimum

• Turkish Get-up (Push)
• Swings (pull)

ETK ladders
Clean and Press ladders (Clean is the pull and the press is your press)

Return of the Kettlebell
Grind Days
• Snatch and Presses (snatch is your pull)

Explosive Block

• Clean and jerks

Simple and effective but most Americans would consider this programming to simple and boring. Strength training is about goals, what are yours? My favorite Acronym is K.I.S.S Keep it Simple Stupid lets not complicate things but instead focus on what works.


Here is my 6 week Clean and Press Plan which I will keep you posted on.
This plan is simple but should be very effective.

Double Bell Clean and Press

Week 1

Day 1 – 6x2 (6 sets x 2 reps) 80% max
Day 2 – 6x3 80% max
Day 3 – 6x2 80% max

Week 2

Day 1 – 6x 4 80% max
Day 2 – 6x2 80% max
Day 3 – 6x5 80% max

Week 3

Day 1 – 6x 2 80% max
Day 2 – 6x6 80% max
Day 3 – 6x2 80% max

Week 4

Day 1 – 5x5 85% max
Day 2 – 6x2 80% max
Day 3 – 4x4 90% max

Week 5

Day 1 – 6x 2 80% max
Day 2 – 3x3 95% max
Day 3 – 6x2 80% max

Week 6

Day 1 – 2x2 100% max
Day 2 – 6x2 80% max
Day 3 – 2x1 105% max

Time Efficient Workouts

Kettlebell Training is very time efficient!

Why?

Kettlebells do not isolate but integrates the whole body into the lifts.
By using the whole body instead of body parts to perform a lift a lot of muscles are involved and more calories are burned.

Kettlebells provide a great mix of cardio and strength, Swings will give your heart and the muscles of your hips,legs and back a great workout all at once. Very efficient!

How can I put together a time efficient kettlebell workout?

Here is my suggestion there are 6 basic kettlebell movements taught at the "RKC"

3 of the lifts are called Grinds or Strength lifts they are

1. Turkish Get-ups
2. Squats
3. Presses

The other 3 lifts are explosive movements or quick lifts they are the

1. Swing
2. Cleans
3. Snatches

You can create very good workouts focusing on 1 Grind and 1 Quick lift.

Below are a few examples each workout would probably last take you 30 minutes or less.

Wkt A

Turkish Get-ups 5x1/1 r/l
Swings 5x20 with a minute of jump rope, jumping jacks, run in place etc. between each set of swings.

Wkt B

Swings and squats a "RKC" classic

10 swings followed by 10 squats, followed by 9 swings then 9 squats.... all the way down to 1 swing and 1 squat. Try not to put the bell down GOOD LUCK!!!

Wkt C

Clean and Squat Ladders.
5 series of 1,2,3 right and left.

right hand clean the bell and perform a front squat, repeat on the left. Next perform 2 reps on the right then 2 reps on the left, on the next set perform 3 reps r/l, that's 1 series try to perform 5 total.

Wkt D

Clean and Press ladders performed just like the Squat ladders but now you will be cleaning the bell and then pressing the bell.

Wkt E

Presses and Snatches.
15 seconds on and 15 seconds off.
Presses for 10 minutes
15 sec press right, 15 sec rest, 15 sec press left 15 sec rest for 10 sets each arm or 10 total minutes.

Repeat the same workout above but now with snatches.

There you have it 5 very time efficient workouts.

San Diego RKC Trailer

Finally the official San Diego RKC Trailer.

A Double Bell Workout

This past week I gave one of the wrestling coaches a workout to do with his athletes, and he loved it and raved about the workout to me the following day.

Unfortunately I can't take credit for the workout I actually found it from Pam Mcleree of Kettlebellathletics.com

What they did was 30 seconds of each exercise without putting the bell down. with a 90 sec rest between rounds and they performed 5 rounds.

1. Double Cleans
2. Double Holds
3. Double Squats
4. Double Holds
5. Double Push Press
Rest 90 sec and repeat

Here is a video of Pam Mcleree showing you how its done.

The Best Core Exercise Ever

In His Book "The Path To Athletic Power"

Boyd Epley explains the "Push-Pull Circuit" as one of the best exercises for Core Conditioning.

Here is a summary of his reasons.

1. Ground Base - To express maximum force you must have your feet on the ground.

2. Reciprocal Action - One side of the body flexes as the other side extends.

3. Inner and Outer Core - Stability starts with the deep inner unit muscles, which are the primary stabilizers. The outer muscle units help stabilize the pelvis, hips and back as well as promote "Reciprocal Action"

I agree with everything coach Epley has to say, in fact It would probably be in my best interest to believe what he says all the time. My question is this.

Do you need to have an expensive machine for this exercise?

Won't the Renegade Row with Kettlebells work just as well if not better because of the position of the body(a push-up position)?

Check out the videos below and decide for yourself!

RKC San Diego Grad Workout

Here is a video of the Grad Workout from the RKC San Diego as soon as Dragon Door gets their official video of the event ready I will post it as well.



For now let me give you a great kettlebell and body weight workout that I did with my P.E. students.

3 students and 1 bell, 30 seconds continuous clock.

Circuit A for 6 rounds

Station 1 = KB Swings
Station 2 = Push-ups
Station 3 = Rest

Every 30 seconds the students change and start the next station.

2 minute rest

Circuit B for 6 rounds

Station 1 = KB Goblet Squats
Station 2 = Sit-ups
Station 3 = Rest

This workout took 20 minutes but the students loved it, and kept everyone moving during class.

If you are a P.E. teacher or coach give it a try.

RKC San Diego

I just got back from the RKC (Russian Kettlebell Challenge).

This was my second RKC and I learned so much more this time around then I did my first time.Words can't explain what a RKC weekend is all about so I will post the video of the event as soon as it is available. But for now let me leave you with a workout I learned this weekend that is perfect for coaches and P.E. Teachers.

Set-up: 1 KB for 3 people

1 person goes while the other two rest.

1. 5 walking swings right
2. 5 walking swings left
3. 10 walking swings forward, then your partner goes.

Perform 3-5 rounds or as many rounds as possible in 20 minutes.

Metabolic Circuit

Football Season is almost Here!

So there is no better time to talk about kettlebell training for football.
When it comes to Strength and conditioning for football there is probably no one better than Boyd Epley, the former long time strength coach at the University of Nebraska, and founder of the National Strength and Conditioning Association (NSCA).

In the book by Boyd Epley “The Path to Athletic Power” he provides the reader with a complete strength and conditioning program. One recommended program is the “Metabolic Circuit” In research performed by the University of Nebraska the Metabolic Circuit was shown to

Increase Strength
Increase Muscle Mass
Increase Metabolism
Increase Growth Hormone Production


The key to an increase in growth hormone is by using heavy reps of 10 with 60-second rest periods. As a coach I believe in timed sets for larger groups so one way to perform this circuit would be to use groups of 3 with a continuous clock where one person lifts for 30 sec and the other 2 people rest for 60 seconds until it is their turn to lift again for example.

Player A – KB Swings x 30 sec
Player B- rest
Player C – rest
At the 30 second point player B will now go, while C and A rest and the at 30 sec. point Player C will go while player A and B go. The athletes would just continue in this manner until all exercises of the circuit are completed.
The other beauty of this circuit is that the coach will only need 1 KB for every 3 athletes or students.

To make this circuit productive the students or athletes needs to go HEAVIER than usual but still with good form. Make the BW exercises harder by adding a jump or clap i.e. clapping push-ups.

Give this circuit a try out on the football field why not bring the weight room to the playing field?

(On bi-lateral exercises switch hands every 5 reps.)

1. KB Snatches
2. Front Plank
3. Goblet squat
4. Bent over Rows
5. Clean and Press
6. KB Swings
7. Lunges
8. High Pull
9. One Leg Deadlift
10. Push-ups

Perform 1-3 rounds

PS- Next Week I am re certifying at the San Diego RKC, Hopefully I can send out a post with a workout from there.

Abbreviated Routines

If you take a look at my blog post, it won't take you long to realize that I am a Big Fan of Steve Maxwell and his abbreviated but intense training routines. You can also get a plethora of FREE routines including 30 under 30 minutes from Dave Whitley Senior RKC by visiting
www.101kettlebellworkouts.com

But time is of the essence so I will give you some Super Abbreviated Routines!

The key to making these routines effective is by going heavier than normal and therefore working at a higher intensity for a shorter period of time.

The Workouts

1. Alternate the following 2 exercises for 5x5

A1- Double KB Squats
A2- Renegade Rows

2. Alternate the following

A1- Double KB Swings x10
A2- Double Push Press x5

3. Alternate 5x5
A1- Double KB Squat
A2- Pull-ups (add weight if needed)

4.5x5

Double KB Clean - Squat and Press

5. 5x5

Double KB Snatches

6. Alternate 5x5

A1- Double KB Squat
A2- Double Snatch

7. 5x5

Double Squat-Press (Thruster)

There you have it 7 Ultra Abbreviated Routines, notice I did not say easy just abbreviated!

Happy Training!

"The Strongest Shall Survive" part 2

The Strongest Shall Survive part 2

In The Strongest Shall Survive part 1.
I gave you information on how you might put together a routine with variations of what Bill Starr the author of the “Strongest Shall Survive” calls the Big 3.

1. Clean
2. Squat
3. Press



In this article the focus will once again be on the Big 3 exercises.

First I want to define the terms “Combo Lifts” with the help of fitness expert Alwyn Cosgrove, from his article
“Complexes for Fat Loss”

1. True Combinations: This is when two or more lifts are done together with a distinct pause between each. (Still, never put the bar down.) Example: Power clean + front squat.

2. Hybrids: In this category, there's no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn't completed before the next starts. Example: Front squat into press.

3. Complexes: Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

With a focus on the Big 3 you can put together some great workouts using “Combo Lifts”

Workout #1 (True Combinations)

5x5
A1 - Double KB Cleans – Double Press – Double Front Squat
A2 – Double Swings 5 x10

Workout #2 (Hybrids)

5x5
A1- Dbl Clean – Dbl Squat – Dbl Press
A2 – Dbl Snatch

Workout #3 (Complexes)

5x5

A1 -5 Cleans – 5 Squats – 5 presses
A2 – Renegade Rows

Steve Maxwell put together a fantastic workout using “Combo Lifts” which you can read here.

To learn more about how to perform a Clean-Squat-Press workout check out
"Full Body Power" by the Iron Tamer Dave Whitley.

Until next week!!

"The Strongest Shall Survive" with Kettlebells

Here is my goal 52 post in one year.

This is post #1



"The Strongest Shall Survive" with kettlbells.

One of my very first books on Strength Training was the book "The Strongest Shall Survive". by Bill Starr

This book is still probably one of the most informative books on strength and conditioning ever written. In the book Bill Starrs basic program is a strength circuit executed with 5 sets and 5 reps of each exercise performed as fast as possible (AFAP). The exercises are

A. Power Cleans
B. Bench Press
C. Barbell Squat

Starr also employs the Heavy Light Medium Days into the weekly program, simple but very effective. But what if all you have is a couple of kettlebells in your garage or you are a coach on a limited budget how can you use the "Strongest Shall Survive" method?

Option #1

The most obvious is 5x5 in a circuit AFAP 3 days a week on a using the heavy, med,light days method of the following 3 exercises

A. KB clean 5 right and 5 left (5/5)
B. Floor Press 5/5
C. Goblet Squat x5

Option #2

A little variation

The Power clean represents kettlebell explosive lifts i.e cleans, swings and snatches.
The Bench Press and Barbell Squat represents KB Grinds Presses, Squats, Turkish get-ups etc.

Workout "A"

The same as option #1


A. KB clean 5 right and 5 left (5/5)
B. Floor Press 5/5
C. Goblet Squat x5

5x5 AFAP

Workout "B"

This workout is a version of the Steve Maxwell Get-up and Go workout.

Pair the first two exercises for 5 sets AFAP but do not rush the TGU.

1A = Turkish Get -up x 1/1
1B = Bent Over Rows x 5/5
The TGU is both a full body press and also you go from lying to standing so it will also replace the squat.

The TGU and bent over rows are followed by 10 minutes of 30/30 swings 30 sec of work followed by 30 seconds of rest for 10 rounds. The Swings take care of your explosion and conditioning part of the workout.

Workout "C"

Pair the first two exercises for 5x5 AFAP

1A = Clean and Press
1B = Goblet Squats

This pairing actually has it all a clean a press, and a squat but to finish the workout with a great conditioner you will finish with 100 snatches compliments of Steve Maxwell.
If you can without putting the bell down perform snatches in a descending ladder.

20/20
15/15
10/10
5/5

AFAP for a total of 100 reps.

There you have it my first of hopefully 52 post this year. Simple but effective programing.

The Jungle Gym

There has been a few post lately on other very well respected blogs, talking about the TRX suspension Trainer and the Bandit Loops. Both pieces of equipment are great and get the job done but for your money the "Jungle Gym 2" is your best Bet!

The Jungle Gym 2 in my mind can do everything the TRX can and more (because of it's versatility.) The Monkey Bar Gym has video demonstrations of all their exercise equipment. Check them out here.

Here is a Jungle Gym 2 workout for you to try.

For Time:

Perform 10,9.8... down to 1 of the following

A1- Jungle Gym 2 Atomic Push-ups
A2- Jungle Gym 2 Body Weight Rows

Then perform the following of 10,9,8...1
Right Leg then Left Leg of Jungle Gym 2 Pistols

For Your viewing pleasure watch the "Coach" Steve Maxwell Demonstrate Jungle Gym 2 exercisies.

Pairing Exercises

When it comes to workouts, I personally prefer a kettlebell and my body weight.
Who needs an expensive gym membership?

Get yourself a Kettlebell

A jungle Gym

A power wheel and a jump rope

Here are some classic BW and KB Pairs

Pair 1
Ladders of 1,2,3,4,5

A1 - KB Clean and Press
A2- Pull-ups

Pair 2

B1- KB Swings
B2- Push-ups

Pair 3

C1- Snatches
C2- Burpees

Check out the master Maxercist Steve Maxwell put his clients through the paces.
Ask them if they need a $1000 treadmill for a workout.

Jillian don't know kettlebells

The Biggest Loser is a popular TV show!

The show does have value but nothing irritates me more, than when a so called Fitness Expert gives advice and they do not have a clue as to what they are talking about.
If you do not know how to use KB's then please do not act as if you do. I wouldn't try to teach people Yoga or Pilates so don't teach KB's if you do not know how to use them correctly. Stop pretending before someone gets hurt. If you want to learn how to use KB's properly than seek out the experts preferably an RKC.

I got this video from RKCII Josh Hills, you can read his great blog about Jillian and KB's by clicking here.

Double Bell Madness

I tried this one today.

Give it a shot 3 rounds for time.

1. Double Windmill x 5/5
2. Renegade Rows x 5/5
3. Double Front Squat x 5/5
4. Double Snatch x 5/5
5. Double Bells single leg deadlift
6. Double clean and Press

Have Fun!

Kettlebells a top fitness trend in 2009

The American Council on Exercise or "ACE".

Just listed it top fitness trends for 2009.

Kettlebell Training was #6 on the list

You can read the entire list at
http://www.acefitness.org/media/media_display.aspx?itemid=2543

Here is what "ACE" had to say about kettlebell training.


• Kettlebells: The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability. Kettlebell workouts engage multiple muscle groups, making it a great way to get a whole body workout in a relatively short period of time.

Where to buy kettlebells?

I get asked all the time where to buy Kettlebells.

For the price and quality I reccomend Apollo Athletics.

Check them out at here

Valentines Day Couples Workout

Happy Valentines Day!

Here is a workout that you can do with your Valentine.

Partner up "You Go and then Your Valentines Goes"

30 seconds each.

1. Windmills right
2. Windmills left
3. front squat right
4. front squat left
5. Snatch right
6. Snatch Left
7. Clean and Press right
8. Clean and press left
9. RDL right
10.RDL left
11. Figure 8 to a hold
12. Standing Hot Potatoe
13. Goblet lunge right
14. goblet lunge left
15. Rows right
16. Rows left
17. Crusher press
18. Swings right
19. Swings left
20. Deck Squats

Top 10 Kettlebell Core Exercises

At the recent Perform Better Summit in Los Angeles,
Alwyn Cosgrove hosted a hands on session that was about 'Core" training.
Alwyn talked about the future of Core training being more about Stabilization as opposed to traditional flexion and extension exercises.
This session made me think about Core training with kettlebells.
So here in no particular order I have a top 10 of Kettlebell Core Stabilization exercises.

1. Turkish Get-up

2. Windmills

3. Overhead Squat

4. Walking with one or two bells overhead

5. Walking in the clean position with one or two bells

6. "Walk the Bear" a Steve Maxwell classic. Bear crawl with 2 kettlebells.

7. Suitcase Deadlifts

8. Figure 8 to a hold

9. Standing hot potato

10. Swings

Watch this video for walk the Bear!

http://www.youtube.com/watch?v=GO61k3EODY4

Enjoy the Game!

The Kalos Sthenos

I attended the Perform Better 1 day Seminar in Los Angeles this weekend.
I can go on and on about how great this conference was, but you have heard all that before.

Heres a quote from this weekend that sums it up for me.

"Common Sense is Not very Common"by Ben Franklin.

The above quote applies to me, I have been using Pavels "ETK" and I was performing my ladders with the 36kg, once I moved up to 36kg my left shoulder(chronic dislocations.) began to feel unstable, so in my brilliance (I do have a Masters degree.) I began performing TGU with a the 36kg to improve my shoulder stability. Well if you have not already guessed my shoulder started to feel even more unstable, actually I am lucky that i did not kill myself performing TGU with such a heavy weight under a unstable shoulder.

Todays Perform Better Seminar

Gray Cook and the brilliant RKC team leader Dr. Mark Cheng had a station with primitive movement patterns. Dr. Chengs a specialist at the "Turkish Get-Up",and I was instantly humbled after I did one TGU correctly under the Doc's supervision, with a 16kg and it felt as tough as the bad TGU I was performing with the 36kg. After just 1 TGU on my left side, my left shoulder felt instantly better.

I had to buy the new DVD by Gray Cook, Brett Jones, and Dr. Mark Cheng. I drove almost 2 hours to get home and put the DVD in, and I was blown away by the information. The "Kalos Sthenos" is the name of the DVD and book and it breaks down the TGU into corrective exercise strategies that I will use instantly on myself. I can't wait to see the results.

If you are a kettlebell enthusiast you must have this DVD the "Kalos Sthenos"

You can get yours at www.performbetter.com

Not Again!

The Iron Tamer David Whitley, said it best on his blog about the KettleWork program, so go over and take a look.http://irontamerblog.blogspot.com/20...dy-shapes.html

My 2 Cents:

What a joke!

Workouts use 5,10, and 20 pound kettlebells.
I start all my female clients with at least a 17lb or 8 kg kettlebell, and all men will use a 25 or 35 lb kb (12 or 16kg.)

What is this? Another gimmick to sell a new fitness idea and make promises to people that will never come true with these workouts.

These are Aerobic based workouts that use very low weight, because we sure don't want to make women "Bulky"!

Fact: Fat burns in the muscle, so the more muscle the more fat you will burn.

Fact: you will not get bulky (especially women) from lifting heavier weights, your genetics, and body type will determine the bulk.

Fact: Kettlebell training with heavy weight will give you a great strength and cardio workout.

Heres a workout for you that will take about 15-20 minutes and is easy(in fact it is the program minimum) to do but very effective and will strengthen your entire body.

1. Warm-up - jump rope , mobility drills x 5 min

2. TGU x 5 min switch hand on every rep.

3. Swings 30 seconds on and 30 seconds off x 10 min.

Heres another one for you.

1. Warm-up

2. AMAP in 15 minutes. TGU 1/1 and 5 rows r/l.

3. Steve Maxwell Snatch workout 20r/l, 15 r/l, 10 r/l, 5 r/l try to complete in under 5 minutes (good luck!)

Yoga

I have been using the Eischens Yoga program for about 2 months now, and I absolutely love it!

But why mince words this DVD is available at the Monkey Bar Gym here.

The Secret to Americas #1 Truly Functional Training Gym is now available!! Since 2001 people across the country have been begging Jon Hinds, Owner & Founder of the Monkey Bar Gymnasium for this DVD. Asking an ever more common question....how do you get rid of back, neck, knee, ankle, shoulder pain and simply make the Whole Body Pain Free, so you can feel better, younger, stronger and perform better?

Well he finally listened. Now you can learn how to Re-store and Re-vitalize your body like NEVER before.

The Key to the MBG's success has been their incredible ability to make the body "Pain Free" in just minutes! Now this same information is available to YOU!
Inside the "Eischens Yoga" DVD from the Monkey Bar Gymnasium.

Jon and his Assistant Trainer Jessica Rucker clearly show and explain 3 different levels of training so ALL levels of people can enjoy and benefit from the techniques and knowledge within this Eischens Yoga DVD.

Jon was extremely fortunate (along with just a handful of others) to be able to train under Roger Eischens who developed this amazing system over 30 years.

So now it is available to you:
Use this EY DVD to Re-align your body and make it Pain Free for the first time in years...in just minutes a day!!

* Re-Create your body to feel lighter, more supple and move easier than you have in years.
* Get Rid of nagging back pain simply by following the beginner sequence and instructions.
* Learn the secrets to helping others get rid of all types of aches and pains throughout the body with the Partner Feedback sequence.
* Then for the HardCore or Athletes follow the Warrior Sequence for amazing stability and balance work as well as an intense workout and Re-balancing of the body and a great challenge to the mind!


In 1997 Jon met Roger and in a matter of 1 month Jon's severely injured knee and back pain was completely gone!! Since that time Eischens Yoga has been the cornerstone of Jons Training and his Monkey Bar Gymnasium. Sadly Roger passed away in 2004 and has left his Art in the hands of his Head Eischens Yoga instructor Kari Tomashick, myself, my MBG trainers and some very fortunate Eischens Yoga instructors across the country.

"Just wanted to let you know how great I feel on the MBG program. I have already made significant gains in strength and reductions in body fat. But for me the real amazing change was the pain I've had in my left shoulder completely disappeared! The Eischens Yoga your MBG integrates into workouts simply is amazing! Thanks so much for the Monkey Bar Gym, it is truly the most unique functional training facility anywhere." - Brad Gantt

Eischens Yoga is effective as a warm-up:

* It activates and increases blood flow to every area of the body.
* Prepares an athlete for dynamic activity by aligning muscles and bones.

Why people practice Eischens Yoga:

* To strengthen weak or under-activated areas of the body
* To maintain or restore full range of motion and movement which helps to prevent injury
* To have better posture, which makes every activity easier
* To ease pain related to stiff and tight muscles
* To decrease soreness related to overworking certain areas of the body

This Eischens Yoga DVD has 3 levels:
Level 1 - EY for Beginners Sequence: 12 minutes
Level 2 - EY with Partner Feedback: 16 minutes
Level 3 - EY for Warriors: 24 minutes

Pistols

Can you successfully complete a 1 legged squat?
Otherwise known as a Pistol.

I personally loose the pistol in the bottom position,
my personal goal is to be able to 5 consecutive pistols at any time.

When I saw Steve Cotters DVD on Pistol Training, I had to buy it.
And if you want to get proficient at pistols you will want this one too.

Steve does not miss a thing in this Awesome DVD.

Balance training
Pistol flexibility
Warm-up Strength Training (focusing on weak points of the pistol)

3 different pistol workouts

Beginner
Intermediate
Advanced

This is by far the best program I have seen for developing the perfect pistol,
you will however need some basic tools for this program.

Bands from www.performbetter.com
The Jungle gym from the Monkey Bar Gym.
And of course the DVD that you can find here. http://cgi.ebay.com/Brand-New-Steve-Cotter-Mastering-the-Pistol-

I will keep you posted on my pistol training!

2009 will be great.