Friday, September 28, 2012

Why Competition Style KBs are Great for Strength Training, Video of Strength Circuit, and Running Training Program

Many people I talk to about kettlebells seem to only know about the basic lifts, like swings, deadlifts, and highpulls.  Or I see people in the gym trying to do traditional lifts, like curls, with them.  Further, many don't understand the full potential of double kettlebell work and the full body lifts.


Some of my favorite lifts with double competition bells in a strength circuit.

Lifting with competition style bells has several advantages for the compound lifts, which people should have in a sound strength and conditioning program.  The ballistic nature of the kettlebells also develops superior posterior chain development, which is neglected in many workout programs.  Here are some key advantages to lifting with competition kettlebells:

--The size is all standard, so you don't have to adjust your form every time you go up in weight.
--The Olympic style  and compound lifts--Clean and Press, Jerk, Front Squat, Push Press, Snatch--are safer and easier to learn than with an Olympic bar.
--The rack position is safer and more comfortable than the rack position with an O-bar.
--Using two individual bells in each hand works our imbalances on each side.

I have found that for the majority of the population, implementing a strength and conditioning program with comp bells really keeps people lifting longer and injury free.  Also, once you learn the moves and get the ballistics down, people really learn the proper form faster.  Overall, double KB work with comp bells has great advantages for the majority of the population, especially older clients or people who have had shoulder issues.

WODs focusing on running conditioning for 1/2 marathon:

Thursday: Split Day
Strength and Running

AM Upper Body Focus (6 Rounds)

5/5 Seesaw Press (26Ks)
5 Deadhang Pullups
5/5 Snatch

PM Run

6 mile up Bull Run Mtn.

Friday: Recover and LSD

10 miles on Mtn. Bike

Tuesday, September 25, 2012

AM Morning Crew and Metcon Workouts

It has been a great training week so far.  The AM morning crews are really crushing what we throw at them.  I am having fun with some new programming: that is, new finishers that challenge the clients, and shorter WODs that really focus on strength, conditioning, and body rejuvination.  You have to program and cycle right after heavy strength days.  Otherwise, you will burn out.


The TUESDAY AM Wake Up Crew, 0520!

In particular, body weight exercises, kettlebell lifts, and other plyometrics really get the job done.  I feel fresh and strong for each strength day that follows.  This allows me to maximize each workout.  Check out my Tuesday metcon WOD.

Went through nonstop:

5 rounds of...

5/5 Pushpress (32K)
7 pullups
7 24" boxjumps

Then right into...

1000 meters C2 rower (level 10)

Finished with...

30 40K swings
2 sets of 25 pushups

Took me about 20 minutes.  Great heart pumper.  Look forward to a fresh strength day tomorrow.


Thursday, September 20, 2012

Strength and Conditioning for Running and Overall Fitness Awesomeness

As of late, my programming is focused on increasing our overall strength and conditioning, primarily for a half-marathon that we are all running.  For my clients, many want overall conditioning balanced with a busy life.  But they also want to get into sick shape to push themselves in events they are traning for.

Myself included, I am training for several things--a run and a kettlebell event--but I don't want to lose my overall strength and power.  So I have to strike a delicate balance with my training.  That is usually a hard thing to do when training for a running event while also training strength.  One thing I have been doing is supplementing my training with finishers and mini metabolic conditioning routines. (Check out www.minimetcon.com for more details by Mike Stelhe.) Also, I have been doing workout splits on running days: I do an upper body mini-circuit in the morning, and a run in the afternoon.  I still hit strength on 3 other days during the week.


Examples of mini-metacons: Do them in short bursts or loop them together for a full body workout!


I am finding that I am  not losing my overall power.  Further, because my body is recovering well and I am getting stronger from functional lifts on quality strength days, my runnng is more programmed, I am faster, and I am not getting injured.  To boot, my clients and I are only running between 2-3 times per week.  Yet we are all adding disctance and speed without injury.

Too many times I see people run too much and get injured training for such enduracne events.  They also lose overall strength.  Thus, that is the beauty of kettlebell training: You don't have to sacrafice one type of training for the other.  Rather, it improves your overall all fitness and health.  With many of the circuits at Rogue Kettlebell Fitness, we do full body workouts that consist of the following:

Upper Body Pushing and Pulling: Rows, Presses, Pullups, Pushups.  All these help maintain strength in the back and shoulders, as well as the core.  These are all keys to running healthy and upright.

Lower Body Pushing and Pulling: Squats, Deadlift, Snatch, Swings, Plyo Box Jumos.  All these help strengthen the legs, knees, and hips; as well as promote their synergenic use.  Also, working the posterior chain adds running power and core stability on the trail.

Overall, when programmed the right way, this type if training pays out amazing results to your overall fitness.  Check out how we do it!


Great strength and conditioning circuit for runners and endurance athletes.



Metacon Finisher: Pushups and Swings do a body good.

Metacon examples from the week:


Sunday: Long Mountain Bike Ride


Tuesday: 15 min.

400 meters rower
100 Jumpropes
5/5 KB Snatches (32K)

Thursday: Metacon and Running Split

AM Workout:

5/5 Seesaw Press (26Ks)
7 Deadhang Pulups
5/5 Snatch (26K)

PM Run: 6 Mile Trail Run Up Bullrun Mountain



Friday, September 14, 2012

Stop Domestic Violence, and Great Strength Training and Mini-Metacons: The Secret to Ultimate Fitness

First off, I am looking forward to helping Master John Thomas of United States Karate Center help stop domestic violence.  Our dojo is dedicated to the cause, and we have raised thousands for women and children who are victims of domestic violence.  We support the Artemis House in Fairfax, VA.  So donate and help out.



Great end of a training week.  My strength training composed of functional lifts, coupled with metabolic finishers; and 2-3 days a week of metacon circuits and cardio-endurance are paying off.  I am  ramping up for a half-marathon in October that I want to PR.  However, I am taking an unorthodox approach: I am running less.

I tried this a few years ago when I ran a 100-mile ultra.  I trained strictly with kettlebells 3 days a week, and did short metacon circuits and skill work on off days.  I also mixed in mountain biking.  The result was I never ran over 13 miles on long runs, but my runs--on skill day--were more effective because I was fresh and faster.  The same occurred yesterday.  I had not run any distance since the Spartan Race, but I killed a 6-mile run at an average of 7-8 min. a mile.  And I am not sore today.

I will continue this kind of training and post about it to show the power of kettlebell training and programming.  The fact is kettlebells can be used as a strength tool and metacon tool to get you in the ultimate shape of your life.  And the proof is out there!  Most of my clients are looking to invest minimal time for maximum results.  Follow the Rogue Kettlebell Fitness Blog to see WODs like this and the programming.

It must be noted that this kind of training is not new in Russia or with KB sport.  But I learned of training this way from Mike Stehle and Jim Milkoski of The Training Room out of New Jersey.  (Training from the IKFF also has influenced this.) They broke from the CrossFit mold and really started to incorporate minimetacons and KB work into their main program.  I saw HUGE results.  In fact, they just came out with a new set of workouts that is ideal   for any busy adult who wants to train hard, but has limited time.  I bought it and it is great.  Get the ebook here: www.minimetcons.com

Matt's WODs




Wednesday: Strength

WU: 3 Rounds

10/10 Snatch (16K)
20 Pushups

WO 1: 3 x 5+ (all out on last round)

Double KB Cleans (32Ks)
1- Arm Floor Press (32K)
1-Arm Rows (36K)

WO 2: T-Bar Deads
5x3 at 395 lbs.

Finisher:  3x20

KB Swings (32K)
Pushups 


Thursday: Cardio and Skill Day

6-Mile Tempo Run at 7-8 min. pace


* Was at expected race pace.  Will add 1 mile per week and do 1 main run a week until race day. 



Friday: Strength and Cardio Split

WO1 (morning): Upper Body Strength

2 x 2 min. Rounds of Clean Jerk (16Ks,18Ks)

2 x 2 min. Rounds of Jerk (16Ks, 18Ks)

2 x 2 min. Rounds of Snatch (18Ks, 20Ks) 1 arm switch at 1-min. mark

*5 pullups with vest after each round

WO2: 2-Hour Mountain Biking Ride



Wednesday, September 12, 2012

WODs and Video Breakdowns of Metacon, Strength, and Finishers

So far, the fall weather has been awesome, and the training superb.  It is motivating to get out and play outside, using the fitness you build in the gym.  Currently, I am ramping up my strength training cycle, but still focusing on metacon 2x per week.  I have a half marathon in 1 month, but I have run long races before on heavy doses of strength training.  My test will be to see how I do.  I am only running 2x per week.  I want to see if all the metacon crosstraining and strength gives me a boost and keeps me at a good time.  It is fun to test programming on yourself, and filter it to WODs for clients.


Strength and Conditioning: A trainer and coach should walk the talk!!!


Round 5 of Tuesday's Metabolic Meltdown!

Also, I am breaking down some of my strength days to focus on a few key lifts, which will allow me to track my gains.  I throw in finishers at the end of strength workouts to get an additional cardio/metabolic boost.  This is a great way to add extra training in.  The key with finishers is to make sure you're not using fine motor skills at the end.  I like to use gross motor skills that use the posterior and anterior chains.  Additionally, the posterior chain can take a lot of abuse, especially with kettlebell lifts.


Always great to finish with a finisher!

Matt's WODs:

Monday: Strength

WU:

5 min. of Indian Clubbells
5/5 TGUs (32K)

WO 1: 8x3

Clean and Press (strict) (26Ks)
Weighted Pullups (24K)
Front Squats (32Ks)

Finisher: 5x5
Double KB Snatches (24Ks)
Ab Wheel Rollouts

Tuesday: Metacon

WU: 15 min. Martial Arts Kata

5 Rounds

10 KB Swings (36K)
10 Ring Pushups
5/5 Push Press
7 Dead Hang Pullups
10 24" Box Jumps

Friday, September 7, 2012

Busting out the BIG Bells and Pointers on Strength Training

Busy week at the gym.  Clients are making great gains, and new comers are adapting well to the exercises.  Kettlebells are coming strong: THEY ARE THE WAY TO GO!!!  One great thing as a trainer and coach is watching people at all levels progress and attain their personal goals.


The gym after a HEAVY session.  We moved up in weight each round.

I have been into a new strength cycle lately, focusing on form and quality reps.  I am making sure to  take my time, because the fact is: Many S****Y reps with big weight is worthless.  You need to focus on proper form under load and make sure you're not loading and lifting under failure.

This mentality is hard to muster some times, as we want to get make fast gains to artificially impress ourselves or others.  But slowing down sometimes and refocusing  on routine level and rep level will keep you injury free for the long haul.  It is also good to test one rep maxes in certain lifts in the beginning to see where you want your training gains to go over a cycle.  For me, I adjust every 4 weeks.

Matt's WOD:

Wednesday: Strength

WU: 3 Rounds

10 KB Swings 32K
10 Pushups
10 BW Squats

WO 1: 5 x 5

Double KB Cleans (32Ks)
Floor Press (32Ks)
Renegade Rows (32Ks)

WO 2: T-Bar Deads
5x3 at 305 lbs.

Finisher:  3x20

KB Swings (32K)
Pushups 


Friday: Strength

5 x 5 (moving up in weight each time)

Seesaw Press
Front Squats
1-Arm Rows
Double Swings

Went up as follow by round:

22Ks
24Ks
26Ks
28Ks
32Ks

Finisher

One Rep Maxes with 40Ks.


Wednesday, September 5, 2012

Getting Back Into the Groove, Tips for a Training Routine, and WODs

Well, with the passing of Labor Day--and all the school bus traffic--summer is officially over.  Fall is here and the seasons are changing.  So the question is: What changes do you want to make for yourself?

Summer tends to be a season of chaos, as people get out of their regular schedule.  But humans are creatures of habit and routine.  Likewise, your exercise routine should be worked into your daily ritual.  Studies have shown that people who take the time to work exercise into their daily routines tend to stick with it more.  

Here are a few tips from Rogue KB Fitness on how to set up an effective training regimen:

1. Pick a time of the day that works for you and stick to it 3-4 times a week.  I workout in the mid-mornings because that is what fits my schedule.  However, I teach classes around the clock, and the most popular times are my 5:20 am class and 6:00 pm class.  You can make the time if you plan.


High Noon, everyday, we hit it hard at Quantico!

2. Workout with a supportive group of people.  Even as a trainer, I workout with other trainers and friends.  They are supportive and can push you to the next level.  I did so for years at Quantico with a dedicated group of civilians and Marines, and I still have workout partners today.  However, I also can workout alone.  If you need to be pushed, join a group or get a personal trainer.


I started training them over 5 years ago, and they still workout 3-4 times a week together.

3. Focus on strength and conditioning with a tool that works.  Obviously, I am biased here, for I swear by kettlebells.  But the science is out on them.  They strengthen and build amazing endurance like nothing else, in as little as 20 minutes.  And that is what many busy adults need. (Check out this article.)  They are PROVEN to burn hundreds of calories fast, and not based on false claims.


Kettlebells, bag gloves, and a jump rope: It doesn't get any simpler than that!

I know that if I don't take my time to train, I get grumpy, irritable, and feel lethargic.  If I go a few days, then stay away!  I make it part of my daily discipline to workout: It is my time to  de-stress.  So make time to create your own training-exercise routine--whether it's 15 minutes or and hour--and get back into that groove.

The bottom line is dedicate a time of day to your exercise to reap the rewards, and make sure you are doing it right: with effective tools, positive people and environment, and good programming by people who know what they are doing.

Check out Rogue Kettlebell Fitness for details.


Getting back in the Strength: WODs

Monday: Strength

WU: TGUs 3/3 (24K)

Set 1: 1(1,2,3)  (2 x 26Ks)

Clean and Press (strict)
Weighted Pullups (24K)

Set 2: 6x4 Front Squats (28K)

Set 3: 5x5 Double Snatches

Finisher: 3x10 ab wheel rollouts




Tuesday: Metacon and S&C

5 Rounds (32K)

5/5 Push Press
10 Pullups (vest)
10 24" box jumps
5/5 Snatches