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.