Focused Training: Don't Train in Vain

It has been a crazy week at my house, as a forest fire has been creeping down the mountain and now looms about 500 yards away.  That said, I still had time to train my clients and myself.  One tenet that I believe in--for me and clients--is not to train without a purpose.  In the beginning, many people who come to me just want to lose some weight and get into sick shape.  But as they progress and realize their athletic prowess, they become more focused and determined.

The Massanutten Mountain behind my house: Also one of my favorite trail runs ablaze!

This is also the point that separates a good trainer from a great coach: If a trainer fails to see the needs and desires of their clients, then training just becomes an endless cycle.  Also, many trainers who do not practice what they preach fall short because they themselves don't train as an athlete.  (I had one such trainer tell me he could complete a marathon, even though he had never done one.)  I guess that is why I like to call myself a coach, and not a trainer.

A coach intimately knows their clients and a team dynamic, and how to read each person.  They also know how to forge a group together to create more synergy.  So at Rogue, we formed a running team for a half marathon.  Many of my clients said they could not imagine finishing.  I promptly told them that if they could get through one of my training sessions and they doubted themselves in a half, then that is even more reason to run it.  Further, I am going to train with them and coach them based on the programming series I have used.  I will also be lecturing about this at The Running Store in Gainesville, VA, on 11 July at 7 pm.

So don't train in vain, and learn how to use KBs the right way to enhance your strength, conditioning, and athletic ability.

KB Strength Sets with Double Bells: It makes the event easier.

Matt's WODs

Wednesday: Strength Strength Circuit:  With 40K WU Set x 2: Bench 10 x 135/30 sec rower Work Set: 6 x 3 1-arm floor press and 1-arm rows 2 x Max sets pushups  Deadlift: worked up to 5 x 405 and 2x 425

Friday: Metacon/Strength WU: 5/5 TGUs 5 Rounds (2 x 26Ks) 5/5 Seesaw Presses 5 Weighted Pullups 10 Front Squats 10 Double Snatches Finisher: 3 x 8 Floor Press superset with Renegade Rows

Metabolic Training and KB Complexes for Better Running and WODs

We have thrown it into high gear for the summer and fall season with more intense Metacon circuits and KB complexes.  These are a great way to injury proof the body, get in some intense intervals, and still maintain a base-level of strength.

My WODs are tailored the same way, and we at Rogue have some big events to train for: the Spartan Race and the Heritage Half Marathon.  Many of my clients will be doing these events for the first time, and I want to guarantee them success.  I know that KB strength training coupled with metabolic circuits is the best way to go--because I have done it!  Sure, you have to throw in days in which you practice your skill--like running, biking, etc.--but you can do it by actually doing less of your skill event.  Strength and conditioning training, done the right way, is your friend.

Check out clients going through different WODs in preparation.

Metacon gets the blood flowing!

KB Complexes: A great strength and conditioning routine!

Matt's WODs

Monday: Strength Strength Circuit: 3 (1,2,3) (28Ks) Clean and Press (strict) Weighted Pullups (28k) Squats Finisher: 4 x 10/10 snatch

Tuesday: Metacon/Strength 5 Rounds (40K) 10 swings 10 Pushups 5/5 Push Press 10 Pullups 10/10 Sledge Hits Finisher: Tire flips until it hurts!

Thruster and Pullup Supersets = This Sucks, and Matt's WODs

My shoulder was bummed last week.  But I must be getting smarter with age, because I rested it and took it a little light this week.  And the deep sports massage helped!  I didn't do any double heavy KBs, since it seemed loading heavy in the rack position with 2 KBs tweaked the nerve.  Nonetheless, got some serious work done with single bells.

My Rogue Kettlebell crew continued with this month's training cycle, and clients were PRing some great feats:

Big Mike: Deadlift 405
Tammy Smiles: Push Press x2 with 26Ks
Mother Theresa: Deadhang Pullup
Wolfman Ralph: 36K Push Press
Ruthy: 265 Deadlift

So they continue to rock the program.  (Stay tuned for videos!) Also, pay attention to our programming as we move into summer.  Many clients are preparing for running races and the Spartan race, so our KB circuits will be showing you how to use KBs to augment training.  Also, I will be presenting the same program lecture at The Running Store on 11 July, so come out for the free workshop.

Clients rocking the new programming for strength and ultimate conditioning!

Matt's WODs

Wednesday: Strength Strength Circuit: 5x5 (left: 32K/right 24K) Press (strict) Weighted Pullups (2o lbs) Deadlift (T-Bar): 5 x 5 x 305

Friday: Metacon/Strength 6 Rounds w/24K 10 swings 10 Pushups 5/5 Clean and Press 5/5 1-Arm Rows 5/5 1-Arm Racked Squats

 

Sports Massage, Back to Basics WODs (for me), and Great Finisher Ideas

I was laid up for the better part of last week with a tweaked muscle and nerve in my shoulder, so I  changed my programming around for myself by trail running and hiking.  It is nice to take a brief break every once and awhile, but I miss my heavy strength days.  I will get back to it.

This week, however, it did force me to get back to some of my basic KB movements, and these WODs were refreshing.  (I went back to my roots and did some old-school Training Room WODs: www.trainingroomonline.com.)  I also am a big fan of the deep-tissue massage, which really helped my old, nagging injury.  I am not a big believer in hocus-pocus--I like to see the proof--but the sport massage worked and took the pain away.

I also revisited some of my classic finishers, which provide a great metabolic burn.  My clients continued to hammer out the workouts by sticking to the basics--going with what works.  I had recently changed up my routine to include exercises that I had sworn off--like heavy bench and too much straight bar deadlift.  Maybe the trainer needs to follow the trainees sometimes--and his own advice.  :)

Check out my WODs, the clients hammering it, and some great finishers!

Saturday Morning Funk!

Great Finishers: Choose One, But They Did Them All!!!

Matt's WOD

Monday
20 min. nonstop

500 m. Rowing
20 Burpies
20 Swings
10/10 Push Press

Tuesday
20 min. AMRAP

15 Swings
10 Goblet Squats
10 Pushups
5 Pullups

Double Snatches, Great Finishers, and Taking It Outside

I had a bum shoulder this week, so I had to take it easy.  Nonetheless, I still got some training in.  I took it outside since the weather has been great.  Sometimes I forget that as much as I love to lift and workout, there is also the Zen mindset of working out outside and zoning to nature.  Most of my training is, in fact, to do epic stuff outside; so I hit the woods for good trail runs to work the legs and give my bum shoulder a rest.

At Rogue, the clients were still charging hard.  I have become a big fan of hard finishers to really pack in the training.  Many of my clients were always asking: Is that it?  So I had to work in some good complexes at the end.  I try to focus on gross-motor and bodyweight exercises as to not stress out the clients at the end.  And who wants to get hurt while training.

Below are some clips of finishers after performing the double snatch--the KING of the kettlebell lifts for athleticism and power.  We usually go for about 5 minutes at the end of a hard workout.  And it doesn't have to be anything complicated--simple is usually best.  But try to add them to workouts to get a little metabolic conditioning at the end of your workout regimen.

Clients busting out double snatches with other bodyweight moves as a finisher.

Nothing gets the heart pumping like burpies!

My WOD:

Monday: Strength

WU: TGUs with 32K 5/5

Couplet 1: 6 x 3 double clean and press (32Ks) 

paired with weighted pullups

Couplet 2: 6 x 4 Front squats (32Ks)

Finisher: 3 rounds of 15 x 32K swings and pushups on rings

Rest of week trail running!

Clients Getting Crazy Strong, Group Synergy, and WODs

The most rewarding part of training is watching clients attain their fitness goals and become better athletes.  When this occurs, it creates a sense of validation as a trainer that your programming is working.  At Rogue Kettlebell, we are constantly pushing our limits and measuring our successes--and everybody has DIFFERENT goals.


That is also one of the key tenants to being a successful trainer: Knowing your clients' abilities.  I have several tight-knit groups that have trained together for awhile now--some for several years--and it is great to see their gains, as well as the camaraderie that is forged.  When the group works as a team and you hear them cheering for one another,  it is a great feeling.  The egos are truly checked at the door, unlike the attitudes at some gyms.


Check out the Rogue Crew crushing 5-3-1 double-bell hell ladders: clean and press, pullups, and front squats. And yes girls can press 20Ks! Check out the solid technique and learn how to use KBs to get crazy strong!  Also check out some of the boys hitting their PRs on the deadlifting.  Good programming works if you work it!  And it is great to be part of a team that cheers you on.  Watch the synergy below and the group dynamic.  YES...Fitness can be intense, fun, and forged through friendship!


WOD: Double-Bell Hell
3 Rounds of 5-3-1 reps (moving up ladder in weight and going for max on 1-rep portion)
--Clean and Press
--Pullups
--Front Squats


*Some did deads after to finish

Double-Bell Hell and some impressive PRs!

The BoyZ hitting some deadlifting PRs and milestones on the Trap-Bar.

WODs and Clients Doing Advanced Moves

I had a good training week, getting back to some of my basics.  I find it good to revisit old complexes and such, and it amazes me to know that they are still hard, plus take some work getting back into them.

I also had an advanced class the other night with my crew, and we did some advanced moves: see-saw press, renegade rows, 1-arm overhead squats, etc.  This was to show them that you can do a lot with kettlebells.  I’m still amazed that some people think that all you can do with them is swings and curls.

Check out some cool moves and awesome form, plus my WODs from the week's end.

Renegade Rows

Overhead Squats

My WODs:

Thursday Complex 5X 24K (10 each side)

l/r 10 Swinngs

l/r 10 Cleans

1/r 10 Press

l/r 10 1- arm squat

l/r 10 snatch

10 pullups

Friday Strength

5x5 (2x26Ks bells)

TGUs

Clean and Press

Front Squat

Weighted Pullups

Double Snatch

Sound Nutrition and Sound Kettlebell Lifting: Train with the Best!

This past weekend, Rogue Kettlebell Fitness hosted a Nutrition and Kettlebell Seminar.  Mary Perry from Dynamic Nutrition talked about optimal nutrition for athletes, and I showed people how to properly use kettlebells in a full-body workout.  It is awesome to see the meeting-of-the-minds about how proper nutrition coupled with the proper exercise program can reap huge benefits for clients.

Mary Perry delivering the DL on nutrition and fitness, using peer-interaction and technology to enhance the message.

I love teaching people kettlebells, especially how to lift them properly.  I had several people who had used them in the past at different gyms, but they didn’t realize you could use them in so many other ways.  One person even looked at me funny when I said you could use double kettlebells.  It just goes to show that you need to know what you are talking about as a trainer, and how to use the tools you preach and practice.

I’m lucky to have trained with some of the best in my opinion, who have taught me the best of both kettlebell sport lifting, hardstyle, and program design:

--Steve Cotter and Ken Blackburn of the International Kettlebell Fitness Foundation.

--Jim Milkowski and Mike Stehle of the Training Room in Avan, NJ, who teach the best of Hard Style Kettlebell and Functional Fitness.

--Jon Hinds of the Monkey Bar Gym, who teaches break-through fitness and exercise with yoga, body weight exercises, and kettlebells.

--Rob Shaul of Military Athlete and Mountain Athlete, whose program design and coaching course is second-to-none when it comes designing for Olympians, military personnel, and athletes.

--Mike Mahler of Aggressive Strength, who is the Jedi Master of everything involving kettlebell lifting and program design.

I've garnered a wealth of information from others, too.  But eventually you have to put it into your own system of practice and see what works for you as a trainer.  Some of the key points to kettlebell lifting that I drive home are as follows:

1. Always use proper form.
2. Focus on different breathing techniques.
3. Make sure that your core is tight and engaged.
4. Move the weight with your whole body.
5. Do full-body exercises and balance the workout to hit all the angles of the body.

If you stick to the basics and follow them, you will create a healthy workout program.  There is no magic bullet, just dedication and training in a sound workout and nutrition program.  That’s it!!!

Check out videos with instruction from the KB training.

Teaching the Clean and Press

Teaching the Sumo Deadlift Highpull

Teaching the Goblet Squat

WODs and Big Heavy Swings: It Takes Big B***s to Swing Big Bells!

I got back on track this week by jumping into some new programming.  Since it is the summer and I’m outside more, I put an emphasis on training strength and metacon, but still include some power workouts.  Ideally, I work on strength and conditioning--on the heavy side--with intense metacaon on other days.  But I bike, run, and kayak a lot, so the balance helps with performance.

Another thing that I’m a fan of is the kettlebell swing.  It build up such a strong posterior chain, so that all the time biking, kayaking, or trail running is pain free, mainly in the lower back area.  It is also a great finisher to couple with strength/power training because it is a gross motor movement, and the posterior chain can take a lot of work.  I like to balance it with anterior chain work, as well.

Clients going big on the swings!

Balance it all out with anterior chain work for the perfect finisher.  And it beats cruntches!

Too many times I see 1 of 2 things: 1) people swinging too light a kettlebell; or 2) people that are fearful of swinging a heavy bell because they think it will hurt their lower back.  Actually, quite the opposite is true, in that people have pain in the lower back because of a weak core and tight hamstrings.  So you have to train this area.  For example, many of my advanced athletes swing 28K bells and up!

Snatch Finisher: Great for posterior chain and conditioning, too!

Now I’m not telling someone to go out and swing a 32K kettlebell in their first workout.   But you have to build that strength up over time, and coaches also need to encourage clients to go heavy.  Thus, the kettlebell swing becomes an integral part of a training program because it helps ward off injury, keeps you flexible in the lower area of the body, and becomes a great conditioning tool.  So go swing some HEAVY stuff!

WODs

Monday: Strength WU: 5/5 TGUs (32K) Strength Circuit (2 x 32Ks) 3 (1,2,3) Clean and Strict Press Weighted Pullup (32K) Front Squats Finisher 3 x 10 (32K) Swings Pushups

Tuesday: Strength and Conditioning 24K Minimal Rest Metacon Circuit 1 50 Swings 50 Pushups 2 min C2 Rower Metacon Circuit 2 25/25 Clean and Press 50 Pullups 25/25 Overhead Squats Finisher: 100 Snatches

Wednesday: Strength WU: Indian Clubbellsf Strength Circuit 8x3 Bench Press (up to 205) 1-Arm Rows (36K) 305 Trap Bar Deadlift