About Me

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Huntersville, NC, United States
I have been a fitness enthusiast and athletic competitor my entire life. Studying and practicing ways to improve athletic performance has been a life-long passion for me. I have trained with kettlebells for over 3 years and have completed multiple CrossFit kettlebell certifications. In addition to kettlebells, I use olympic weights, sleds, sandbags, TRX suspension, medicine balls, plyo boxes, pull up bars, rings, dip stations and various other tools to optimize training effectiveness. I am well qualified to share my knowledge and experience to help other people achieve their fitness and athletic performance goals.

December 28, 2009

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...

  • 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
  • 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

December 27, 2009

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.

December 22, 2009

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)


Check Out This Video From Dragon Door


Improves Physical Performance

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

All of the core kettlebell movements; swing, clean, snatch, press, deadlift, squat, renegade row and Turkish get-up are compound movements that require the body to work as a unit. The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.

Improves Endurance

Kettlebells are frequently used in circuit training, high intensity interval training and for single 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. In a recent issue of Health Magazine Jillian Michaels called kettlebells the "Ultimate Fat-Burner" She went on to say..."This workout is metabolic, so it burns a ton of calories." "It incorporates explosive movements. It's core based, so it will make you stronger. And it forces your body to use multiple muscle groups simultaneously, which burns more calories."

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


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.


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.