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!!