Kettlebells, Running, and Base-Level Fitness

As you read this blog, you will understand that I’m a true believer that kettlebell training--programmed the right way--can produce tremendous all-around fitness results.  In addition, your base-level of fitness will improve, making you more athletic, strong, less prone to injury, and functionally fit.  And that is what the majority of my clients want.

Case in point: This weekend, I decided to run a 10-mile trail run in the mountains with over 3000 feet of elevation.  Now, it must be known that my last serious run was 2 years ago, when I ran a 100-mile ultra-marathon on my 35th B-Day.  I had my Forest Gump moment after, and gave up running due to life and other commitments.  For that event, I never ran more than 13 mile leading up to that ultra, but rather combined kettlebell circuits with crosstraining.

Me on my 35th B-Day after 33 hours on the Massanutten Mountain Trail Run: All KBs baby!

In the time since, I’ve run exactly 5 times, and 2 of those have been in the last 2 weeks (because I’m getting back into it).  Well, I ran the trail hard expecting to feel like you-know-what the next day.  But guess what: I’m not sore at all and am planning on lifting for heavy strength today.

That’s another reason why I love the kettlebells.  When combined with a well-planned strength and conditioning program, your base level is at its peak.  It allows you to do anything.  Further, I’ve trained (and currently am) people for marathons and other endurance events with my training protocol.  It is also the same one I use at my gym.

The Russians have known these secrets for years: Olympic lifters in the 1980s, SpecOps forces in the 1980s and 1990s, and all-around athletes in general.  There are numerous studies now coming out in the U.S., but some of the most famous scientific studies come from Russia.  For example, one conducted in the early 80s by Voropayev, in which he observed how kettlebells improved track and field athletes in various events: pullups, jumping, and running.

So, to keep it honest and real, I will post my fitness progress and workouts to show my program design--and how it can boost your base fitness level to do ANYTHING!  You will see specific workouts centered around strength, metabolic conditioning, and sport-specific exercise.  Keep posted.  So get to it, and unleash your inner athlete.

Train Hard!  Train Strong!  Train Rogue!

My Journey with Kettlebells: Getting Back in the Game!

“I’m telling you man, kettlebells are the way to go.”

The above quote comes from a plaque that was given to me by Marines from the old division I worked at for 5 years, in which I was the only civilian.  In-and-around my desk (just like today), I kept a plethora of kettlebells, from 16K to 32K, but everyone seemed to love “Big Blue,” my 28K competition bell. To many around Quantico and Marine Corps University, I was commonly known as “The Kettlebell Guy,” for everyday, rain or shine, I PTed solo and with other “Lab Rats” on the banks of the Potomac River.  In the beginning, most people stopped to look at my odd-looking ball of iron that I was tossing around. But there, I rediscovered my passion for fitness and being an athlete by using one of the greatest training tools around: The Kettlebell.

So why kettlebells?

My opinion does not come without personal experience--and LOTS of sweat!  In my 20s, I was an avid rockclimber, trail runner, and martial artist.  I had always been somewhat of a “gym rat” and used many cross-training methods to keep in shape. I also  taught martial arts, personally trained people, guided climbers in the mountains, and trained high school athletes as the off-season strength and conditioning coach at high schools I worked at.  I loved coaching people, showing them a passion for fitness, and allowing them to unleash their inner athlete.

                                                                    

Me climbing in Eldorado Canyon in my early 20s.

But then at the age of 27, I blew my right shoulder out.  I went from being able to lead climb hard rockclimbing routes and doing one-arm pullups to not being able to doing a single pullup.  Even though I went to physical therapy, it never felt right.  Then, at 29, I blew my left shoulder out from an armbar during an intense jujitsu session.  Now, I had 2 bum shoulders, and I hadn’t even hit 30.  I went from being an intense athlete to a depressed coach potato--and athletes who have experienced surgery and setback know what I’m talking about.  Depression!

Luckily, a retired LtCol pressed me to do the Marine Corps Marathon in 2005, so I could get back into the athletic groove.  I rediscovered my love of trail running, and began competing in ultramarthons.  As I was getting my mojo back, I also started to train with Mixed Martial Arts, Marines, and CrossFitters.  Through those venues, I found the kettlebell.  My first one was a Power Systems 35 lb. bell.  I also read everything I could get by Mike Mahler, Pavel, Jon Hinds, Steve Cotter, and Steve Maxwell, as well as other pros in the business.  Eventually, I got a second 35 lber., 2 53Ks, and a 32K.  There was something to these kettlebells, plus I was FEELING and PERFORMING better.

People just didn’t seem to understand it--and I guess I didn’t at first--this obsession with kettlebells, but there was something to them.  I will never forget the time that I did 20 dead-hang pullups since my surgeries, something I never thought I would do again.  Or, when I got through Enter the Kettlebell with the 32K for the first time.  Today, I can press and pull like never before, and I just seem to keep getting stronger.  Plus, I can climb again, as well as participate in EVERYTHING I did over 10 years ago.

Free-soloing 5 years post-op, after MANY kettlebell circuits.

For the last 7 years, the main core of my fitness routine has involved kettlebells in one form or another.  Since that time, I’ve have taken and practiced all of the different kettlebell protocols--from Hard Style to Kettlebell Sport--as well as may others.  I also have a dedicated group that I train at Quantico everyday, as well as my clients at my gym: Rogue Kettlebell Fitness.  I love being able to spread the word about these wonderful balls of iron and steel, showing people their fitness prowess.  So I guess it is a true: Kettlebells are the way to go!