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.

September 19, 2010

Sled Training - Safe, Effective & Humbling

Want to punish someone just for fun?  Know someone who is really cocky and thinks they forgot more about training intensely than you will ever know?  Better yet, if they have heard about sled training and think it a joke.  Please send them to me, they will be calling for their mommy to save them in less than 15 minutes.

As a personal trainer and strength coach, I'm always looking for effective ways to train individuals and groups safely.  If everyone who trains with me had great flexibility, joint mobility, no muscle imbalances, symmetrical hips, equal leg lengths, no previous injuries, and the ability to grasp technical movements quickly, I could spend more time on Olympic and Power lifts.

When I train people 1:1 for an extended period of time, I can assess their individual needs and work through a systematic progression until they master even the most difficult movements.  Fact is, I am frequently presented with training groups of people.  These groups typically have a huge range of experience and athleticism.  So, how can I structure the workouts so they are safe, yet very EFFECTIVE?

I use sandbags, kettlebells, battling ropes, hex bars, etc., but one of my favorite new tools is sleds.  Sled training will work the heck out of your hips and legs.  It will also provide incredible metabolic conditioning.  Sleds are appropriate for everyone.  If you train with me be prepared to push, pull and drag sleds in the cul-de-sac across from my gym (aka garage). 

Check out my Sled Fleet below...

2 comments:

  1. Love the new blog design Scott! Hope you are well brother, I'm in town for another 10 days or so, maybe we could fit a workout in?

    ReplyDelete
  2. He is not kidding. Whenever I workout with the sleds, Scott always has this sadistic little grin on his face. They are definitely one of the most intense parts of the workouts.

    ReplyDelete

WHY USE KETTLEBELLS?

Check Out This Video From Dragon Door

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

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

Inexpensive

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.