Use Multiple Tools To Achieve Optimum Results

I love kettlebells.  In fact, I love them so much I pursued a training certification and started a personal training business around their use.  If you pressed me to pick one piece of training equipment, kettlebells would be my #1 choice.  My personal experience and the people I have introduced to kettlebells would testify that they are an awesome training tool and the results speak for themselves.  If you want to lose weight, increase muscular strength, improve overall body movement and flexibility, then kettlebells are perfect for you.  Kettlebells fit perfectly with the "functional fitness" concept.

If you are a competitive athlete, there are other tools that should be added into your regimine to optimize results.  To be a complete athlete you need to be able to run, jump, twist, push, pull, squat and lunge. 

If you train with me, I will frequently have you use the following tools...

Kettlebells

• Explosive Movements...swings, cleans, snatches
• Strength Movements...presses, Turkish Get Ups, squats, walking / tactical lunges, overhear / rack / farmers walks, renegade rows
• Metabolic Conditioning...swings, deck squats, snatches, thrusters

Olympic Weights

• Power Movements...deadlifts, power cleans, power high pulls, squats

Sandbags

• Rotational & Core strength...rotational lift to platform
• Explosive Movements...overhead throws
• Hip & Leg Strength...Zercher lunges, squats & walks

Medicine Balls (Dynamax)

• Explosive Strength...miscellaneous vertical, horizontal and rotational throws, wall balls / thrusters

Plyo Box

• Leg / Hip Strength & Jumping Ability...speed jumps, weighted step ups, box squats
• Altitude Drops, Depth Drops to improve eccentric response time

TRX Suspension

• Pushing & Core Strength...atomic push ups, plyo push ups, planks, handstand push ups
• Pulling Strength...rows
• Leg & Core Strength...lunges, pistols

Pull Up Bar / Rings

• Upper Body Pulling Strength...body weight / weighted pull ups
• Abdominal Strength...hanging leg raises
• Pushing Strength...ring dips

Dip Station...Pushing strength

Other stuff...weight vest, belt for adding weight to pull ups and dips, jump ropes, bands to increase eccentric load and for building lateral hip strength

Kettlebells for Speed & Power

10 seconds flat, 4.4 or less forty yard dash, 36 inch + vertical jump, is all about power, strength, speed and the ability to produce force. For an athlete with specific goals of increasing power, strength and speed it is crucial to have a strength and conditioning program that addresses these goals. The program must include work in the gym using specific Olympic lifts, power lifts and other supporting exercises to increase and better both the athlete’s strengths and weak points. Learning the techniques and acquiring the skills of the Olympic lifts and power lifts is challenging and can take years of practice and hours a week in the gym along with a knowledgable coaching staff. For athlete’s time and timing are crucial to success since there is a limited lifespan in regards to peak performance and a limited amount of time in each day to do what is necessary for training to peak and perform.

This is where the Russian Kettlebell, an all around, compact tool, filled with power, strength, and speed in one cast iron ball comes into play. The kettlebell with all its beauty and benefits wrapped into one small, dynamite and explosive package is a full body, explosive core and hip based, fast and powerful strength and conditioning tool.

What makes the kettlebell unique is the relatively small learning curve for learning the same Olympic lifts and the fact that the workouts are intense, effective and short in duration and with results that are amazing if not spectacular. Furthermore, the exercises incorporate movement specifics such as stabilization, range of motion, unilateral training, rotational pattern training application of tension/relaxation principles and the key combination of functional movement strengthening. The key difference and benefit being the unilateral training which cannot be achieved with a barbell and due to the shape of the dumbbell which cannot mimic the same dynamics of the physics of the kettlebell due to the displacement of the weight.

Therefore, the athlete looking to increase speed in the 40 yard dash, 100 meter sprint, jump higher, and/or accelerate off the line or floor would be wise to incorporate the kettlebell. Learning how to perform and execute the swing, snatch, clean, clean & jerk, front squat, push press, etc. would teach the athlete how to apply and direct force through the use of their hips, core and legs in a coordinated movement pattern leading to increased functional output. In addition moves such as the turkish get-up, and deck squat all effectively train the core from varying angles while increasing strength, flexibility and stability. These factors are all integral to the highest level of performance on the track, field, pitch, or in the gym.

Based of simple physics the bell moves in a path and range, which optimizes your bodies function while maximizing the results. The proof is in the pudding and it is difficult if not impossible to find anything comparable to the kettlebell for producing the results with such a minimal learning curve and in a short amount of time.

The kettlebell is a great addition to any strength and conditioning program for any athlete desiring functional improvement on the field. In fact, many professional teams and athletes as well as collegiate sports programs use the kettlebell in their programs. No wonder why, with the kettlebell you can take and transform your body into a compact, powerful, strong and explosive piece of machinery. The rewards are enormous and the risks are little to none.
 
from Joe Sarti's blog.

My Garage Gym

My Garage Gym contains...

• Pairs of Kettlebells from 8KG up to 40KG (Dragon Door, Muscle Driver, Ader & Pro Style)
• Over 900 LBS of Olympic Weights.  Includes 280 LBS of Bumper Plates
• 4 Olympic Bars, including a Glen Pendlay bar
• 2 Hex Deadlift / Shrug Bars
• Power Lift Power Rack (pull ups, dips)
• York Glute Ham Developer aka GHD
• 2 Prowler Sleds & a Goodrich Tire for dragging
• York Dumbbells.  35lb, 45lb & 75lb pairs
• 6 Medicine Balls, including 2 Dynamax Med Balls 10 & 18 LB
• 25lb & 40lb Slam Ball
• 1.5" x 50' Battling Rope
• Plyo Boxes from 12" - 30" (includes 4 Fisher foam plyo's)
• Body Master Dip Station
• 4 Pull Up Stations
• 5 TRX Suspension Systems
• Sorinex 2" Super Loops
• 2 Sets of Rings for Pull Ups & Dips
• 3 Sandbags (10 - 80lb, 42lb & 160lb)
• 2 Neck Harness's
• 2 Dip Belt's
• 20 LB & 50 LB Weight Vests (also 1/2" chains to add weight...beastly!)
• 4 Speed Jump Ropes
• 3 Ankle Resistance Bands
• Misc. Jump Stretch and Muscle Driver bands
• Muscle Driver Hurdle (27" - 42")
• 2 Hungarian Core Blasters
• 2 Large Panel Gymnastics Mats
• 3/4" Rubber Flooring Throughout
• 12 LB Shot Put
• 2 Foam Rollers
• 2 Swiss Balls
• Agility Ladder
• 9" & 18" hurdles for agility training
• Tires for throwing, flipping and pulling
• Slosh Pipe for core stability training
• Lots of Chalk (this aint Bally's)

Training While Traveling

I really get annoyed at people who claim they can't workout when they travel. Claiming you don't have time or equipment to use is a lame excuse. If achieving your fitness goals is important to you, you will figure out how to train on the road. The photo above was my workout facility for 5 days while on vacation in Hilton Head Island, SC. All I needed was a 24kg bell, pair of rings and a small grassy spot. I set the alarm for 6:30 every morning and had some awesome workouts. I travel consistently as part of my Real job. I rarely miss a workout. Some tips ...

You can check a Kettlebell through as baggage on an airplane. I picked up a sturdy rolling sample case at Salvation Army for $3 that holds a KB, rings and jump rope. I usually carry my 16kg bell so I can stay under 50lbs and not have to pay extra to check a heavy bag. It's possible to carry a KB on the plane, but the decision is at the discretion of the airport security personnel. I haven't tried this because I don't want the inconvenience of being rejected.

Obviously, if you have a Kettlebell you are set. What if you don't want to check a bag? Here are some ideas...

Buy a TRX Suspension System. It weighs less than 3 lbs and can be adapted to your hotel door. You can also go to a park and hang it off playground equipment, goal posts or a sturdy tree. If you don't know what a TRX suspension System is and you travel frequently, check it out. It's a great tool. I have a link to their web site on the top right side of this blog.

Get a pair of Rings. These also weigh less than 3 lbs and can be adapted to just about any sturdy horizontal surface. They are unbeatable for pull ups and dips. I bought mine from Muscle Driver for $55. Again, check out the link to Muscle Driver on my blog. MD is a great resource for anything fitness related. They also have the best prices on Kettlebells.

Get a Sandbag.  Sandbag training has really gotten my attention.  This training is really fun and effective.  An empty sandbag and the filler bags weigh less than one pound.  When you get to your destination simply stop by a local hardware store and purchase a couple 40# bags of sand.  Sandbags can be purchased from Muscle Driver

Okay, it's possible that you don't have a Kettlebell, Rings, TRX Suspension System or a Sandbag. Don't panic, there's still tons of things you can do to improve your conditioning while on the road.

Push Ups

Body Weight Squats

Pistols

Pull Ups on playground equipment or tree limbs

Run up and down the stairs at your hotel

Walking or Reverse Lunges

Planks

Burpees

Sprints

Hill Sprints

Run

Sit Ups

Leg Raises

Wall hand stands and presses

Jump up on stuff

Put your rental car in neutral and push it up a hill (I recommend you have someone steering & braking)

Remember, your muscles are a lot dumber than we give them credit for. They really don't know if you are sitting on a chrome piece of equipment at Bally's or picking up some big rock you found in the woods. Get creative and be committed to your fitness goals.

KISS Workout

3 Rounds for Time

10 TGU’s (16kg, 20kg, 24kg)

10 Pull Ups

20 Double Clean & Press (16kg)

MetCon (30 seconds rest between sets)

200 Swings (8 sets of 25, 20kg)

3 ROUNDS for Time

Tough workout.  Time 31:35.  Big Time Cardio.

10 TGU’s (24kg - 5L, 5R)

16 Clean & Press (24kg - 8L, 8R)

6 Pull Ups

20 Snatches (20kg - 10L, 10R)

8 Double KB Squats (2 16kg)

6 Deck Squats (20kg)

15 Push Ups

Kettlebell Re-Certification

It's possible that I am the only person in the history of mankind to have gone through the CrossFit kettlebell certification twice. I benefited from going through the 16 hours of rigorous training twice. It's kinda like watching a great movie the 2nd time. I always pick up details that I missed the 1st time through. Great group of people. Mostly avid CrossFitters, but also personal trainers, military personnel and MMA fighters. Great experience!

This certification is ideal for personal trainers who plan to use kettlebells as their primary strength and fitness tool. To complete the certification you must pass a a performance test. To pass the test you must execute the swing, turkish get up, floor press, military press, clean, front squat, snatch, push press and jerk to the satisfaction of Jeff Martone. In addition to learning how to execute the core kettlebell movements significant time is spent on program design and teaching motor skills.

Jeff Martone did his TGU with a female attendee. He also did his KB juggling display. Both of these are freaky displays of what consistent KB training will do for your functional strength.

Scream For Mercy Workout

Today's Workout. 210 Reps. Time...22:30

TGU 30 (15L, 15R)
Figure 8 w/ Uppercut 30 (15L, 15R)
Bodyweight Deck Squats 30
Snatches 30 (15L, 15R)
Russian Hot Potato Twist 30
Dips 30
Snatches 30 (15L, 15R)


Yesterday was a very heavy and demanding workout. I titled it the "Cry Uncle" workout. This was a nice changeup. Lighter weight and a great cardio test.

Saturday's Man Maker Workout

I love my Saturday morning Man Maker workouts. Working out does not have to be predictable and boring. Why not get outside, use your imagination and make training fun? Yesterday Stephen and I grabbed a couple kettlebells and headed to North Mecklenburg Park.

We created the following workout on the fly...

20 Turkish Get Ups (10 L / 10 R)

Easy 400 Yard Run

80 Swings

Easy 400 Yard Run

40 Snatches (20 L / 20 R)

Easy 400 Yard Run

10 Deck Squats

Easy 400 Yard Run

60 Swings

Easy 400 Yard Run

20 Figure 8 w/ Uppercut

Easy 400 Yard Run

This baby took just over 29 minutes.

Go ahead. Take your workouts outside. Create them as you go. Work hard, have fun!

Check Out My New Banner

Thank You Stephen & Danny for my new banner.

Man Maker Workout

Grab a few kettlebells, a couple good buddies and head to the park. We did the Shannon version of a MAN MAKER workout today. Our workout times varied from 18 - 20 minutes.

It's a smoker!!!

Workout:

Turkish Get Ups 3 L / R

80 Yard High Knee

25 Swings

150 yard Run

Turkish Get Ups 3 L / R

150 yard Run

25 Swings

80 yard Carioca

Turkish Get Ups 3 L / R

150 Yard Run

25 Swings

80 Yard High Knee

Turkish Get Ups 3 L / R

150 Yard Run

25 Swings

150 Yard Run

Just for fun...100 hanging leg raises (playground equipment is fun again)

Why Kettlebells?

Check Out The New Video From Dragon Door

http://www.youtube.com/watch?v=iyN-zhmJPik

Improves Physical Performance

Whether you are a middle age weekend warrior or play football, basketball, soccer or practice mixed martial arts, adding kettlebell movements will enhance your performance.

Promotes Total Body Flexibility

When performing the ballistic movements, you will improve range of motion, movement patterns and flexibility of the hips, back and shoulders.

Improves Functional Strength

Most of the core kettlebell movements; swing, clean, snatch, press, deadlift, squat, row and Turkish get-up are compound movements that require the body to work as a unit. Every lift engages the entire body. Kettlebells are rarely used for isolating a single body part.

Improves Endurance

Kettlebells are frequently used in circuit training, high intensity interval training and for sets that may exceed 10 minutes in duration.

Reduces Body Fat

It’s a proven fact that resistance training using explosive full body movements and high intensity is the most efficient fat burning protocol.

Rehabilitates and / or Prevents Injury

The acceleration/deceleration of kettlebell movements strengthens connective tissue (tendons, ligaments, cartilage) and increases shoulder mobility strength and flexibility. Many people have made huge improvements in their back strength and resiliency as a result of using kettlebells.

Convenient & Portable

All you need is a very small space about 4’ x 6’ and about 8’ high ceilings. I typically train in my garage, but when the weather is too hot or cold I can get a great workout in my bedroom. I take my kettlebells with me while on business trips and family vacations. I have trained in hotel rooms, local parks, on the beach and pretty much anywhere I can find a small patch of grass. I even keep a Kettlebell in my car so whenever I have the urge I can catch a spontaneous workout.

Time Efficient

You can get an amazing strength and cardio workout in 30 minutes. If you don’t believe me, let’s schedule 30 minutes together sometime soon.

Anyone Can Use Them

Most people think kettlebells are only for elite military forces, college and professional athletic teams and mixed martial arts fighters. Sure these people use kettlebells because their livelihood demands them to be in peak physical condition. I have taken Kettlebell classes in many major US cities and find that most of the class attendees are women. I will anticipate the next question from the ladies… no kettlebells won’t make you bulky. They will give you a very lean, tone and athletic look.

Check out this YouTube Video... http://www.youtube.com/watch?v=k-97pH9eBfw

Inexpensive

Some will say kettlebells are very expensive. Sure they are more expensive than dumbbells, but comparing the two is like comparing a tricycle to a racing bike. They are both modes of transportation that require peddling, but… Anyone can get started with kettlebells for around $100. Your Kettlebell will be roaming the earth long after you have passed away. Now that kettlebells are becoming more and more prevalent many new Kettlebell manufacturers are entering the marketplace.

If you are interested in purchasing kettlebells, I recommend checking out Muscle Driver. Their Grey Version 2 kettlebells are high quality and the lowest price I have found anywhere. I have a link to their web site on the top of my blog.

Fun

Most people find Kettlebell training fun. You can use them for strength and power training. You can use them for long endurance or fast paced interval training. You can use one or two bells at a time. Some people throw them. Some people like to practice juggling them. Of course there are about 12 core exercises, but there are many more if you let your imagination take over.

World Class Fitness In 100 Words

Taken from The CrossFit Journal

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.

Keep workouts short and intense.

Regularly learn and play new sports.

Nutrition Philosophy

You are what you eat.

Shop grocery store perimeter

Fruits, vegetables, whole grains, lean protein and essential fats should make up diet

Avoid simple sugars, fried foods and all saturated fats

Eat small balanced meals 5 – 6 times daily

Plan your meals. Prepare them in advance. Invest in Tupperware.

Drink a minimum of 64 ounces of water daily

Losing more than 2 lbs a week is probably not all fat

All diets fail over the long run…but lifestyle changes last

Abs are made in the kitchen

Training Philosophy

Personal Fitness Goals Should Be Clear. Working out must be a priority in your life

 

Workouts should involve full body, functional movements

No more bodybuilding protocol of working a rotation of individual body parts
The body works as a system and each movement should improve athleticism
Each Workout should include strength, muscle endurance and cardiovascular fitness

 

Workouts should include time to improve muscle flexibility and joint mobility

 

Always use Proper Technique

· Avoid injury

· Maximize progress

 

High Intensity / Short Duration Workouts (30 – 40 minutes).

Include circuits and Interval Training

 

My favorite training tools...

• Kettlebell
• Olympic Weights
• Medicine Balls
• Jumping Platform (plyo box)
• Pull Up Bar / Rings
• Dip Station
• Sandbag
• Jump Rope
• TRX Suspension System
• Weight Vest / Belt

Scott Shannon

lknkettlebell@yahoo.com