Accomplishing Fitness Goals and Back-in-the-Saddle Strength Training

Well the clients from Team Rogue Kettlebell Fitness rocked the Heritage Half Marathon and 5K!  We had different people running--some who had never run and some looking to break PRs.  Everyone trained really hard both in-and-out of the gym.  We used kettlebell strength and conditioning in classes, and the clients ran and trained on their own following my programming.  The results were AWESOME: Not only did everyone finish, but everyone beat their goals.

Some members of the 1/2 Marathon Team before the race: O-Dark-30.

It is just a testament to the dedication and discipline that was exhibited during the last few months.  It goes to show that with proper training and coaching, ANYTHING is achievable.  ANYTHING!!!  It is also a testament to how kettlebell training can be used for any kind of protocol--from strength training to supplemental conditioning for races and such.  My clients all made major gains in their times and distances; kept up a base level of strength; and ran injury free for their training.

More members of the Team huddling to stay warm.

Me at the finish with some great clients.  They ROCKED!

For me, since it is getting cold, it is back to strength training and metacon.  If you're interested in this kind of training, you can follow the blog (and past posts) to see the programming, or check us out at our fitness studio.  What's really cool is I got some phone calls over the last few weeks from some Marines I used to train.  All are sold on the KBs, yet I am not at Quantico to train them anymore, or they are deployed.  So over the next few months and training cycle, I will be designing a total strength and conditioning program for myself and them, to propel them into awesome shape.  So stay tuned for some awesome WODs and programming.

Back-In-The-Saddle Training (I took Monday as a rest day!)

Tuesday: 10 Rounds / No Rest

15 Swings (32K)
10 Pushups
5 Pullups

Wednesday: Strength

WU: 5/5 TGUs (24K)

Strength Circuit: 6 Rounds of 5 Reps (moving up in weight by 2K increments each time)

Double KB Press (20K-30K)
1-Arm Rows (22K-32K)
Front Squats (22K-32K)

Finisher: 15/15 for 5 min snatches (24K)