Wednesday, March 19, 2008

More on Kettlebell Complexes

The first method of Complex Training we examined
deals with combining similar kettlebell drills
together to form one seamless action.

The second method also known as Complex Training
involves alternating exercises of heavy and light
loads or slow speed exercises with drills that
are performed explosively.

When discussing the other method of Complex Training
it’s important to understand that there are 2 variations
of this method, namely, Russian and Bulgarian.

Let’s examine Russian Complexes first.
Russian Complexes usually consist of 2 exercises
and involve a slow strength movement followed
by a fast strength movement.

This places the emphasis on the motor
quality known as strength- speed.

A common example would be:

A1) Back Squat for 3-5 repetitions
A2) Squat Jumps for 8-10 repetitions

This Complex would be repeated for 2- 5 sets
within one training session.

You could also place the emphasis on the
motor quality known as speed-strength by
placing the faster movement first within the complex, for example:

A1) Squat Jumps for 8-10 repetitions
A2) Back Squats for 3-5 repetitions

Below is an example of a complex with a speed-strength emphasis.

Bulgarian Complexes are simply a Complex that
contains more than two exercises and usually
moves from the slowest exercise to the quickest, for example:

A1) Back Squat for 3-5 repetitions
A2) Kettlebell Snatch for 3-5 repetitions
A3) Squats Jumps for 8-10 repetitions
A4) Box Jumps for 8-10 repetitions

Only 1-3 Bulgarian Complexes should be performed
during one training session.

Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill:

What does all this have to do with kettlebell training?

Easy, due to the unique shape and design of the kettlebell,
as well as the short learning curve associated with
classic kettlebell quick lifts, kettlebells are the
ideal training tool for designing complexes.

Kettlebell quick lifts and ballistic exercises can
be combined with plyo-metric exercises such as box
jumps, broad jumps, very quickly and easily.

Likewise, there is no loading and unloading of a
barbell when using kettlebells in conjunction
with barbells during complex training.

To learn How to create killer kettlebell combos and complexes for endurance, strength and coordination that will be the envy of your teammates and competition I recommend you click here: Kettlebell Training for Combat Sports

Also, please check out "Theiry and Application of Modern Strength and Power Methods" by Christian Thibaudeau.

Tuesday, March 18, 2008

Gorilla Snatches and Today's Kettlebell Workout.

During our Level 2 Kettlebell Training Workshops
we cover Double Kettlebell exercises in
great detail.

When discussing double Kettlebell exercises many
variations of the basics present themselves.

For example, we teach the Anchored Snatch and
the Alternating Snatch.

Watch along below as Jorge demos yet another
Snatch variation, the Reciprocal
Snatch... or Gorilla Snatches.

You can view it here:

Today's Kettlebell WOD:

10 Rounds for time of:

1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Kettlebell Push Presses
10 Kettlebell Swings
5R 5L Kettlebell Jerks
10 Kettlebell Swings



To discover 62 different kettlebell movements
GUARANTEED to sky rocket your performance and
eliminate boredom from your workouts!
Click Here !

P.P.S. Check out Jorge making the most out of his training environment.

Thursday, March 13, 2008

Kettlebells and Skittles

Once you've mastered the basic kettlebell training
exercises it may be time to move onto more
complex skills.

Just handling two kettlebells is difficult enough,
then some maniac designs this movement.

Somehow this drill was re-named the Kettlebell Skittle.

Follow along as Antonia demos with perfect form.

P.S. If you're interested in Kettlebell Training for Combat Sports. This Kettlebell Training Round Table DVD has 4 of the top kettlebell coaches sharing their best tips for over an hour.

Watch along live as Jeff Martone, Steve Cotter, Steve Maxell and myself share some of our favorite kettlebell exercises for improving strength, power and speed... plus much more.

Click here to order now: Kettlebell Training Round-Table

P.P.S. I'm taking this bad boy off the shelves tomorrow so if you're interested get it fast.

Tuesday, March 11, 2008

Donkey Kong Loves Kettlebells

Some very interesting stuff happens at our
kettlebell training workshops.

Besides working deeply on traditional kettlebell
exercises such as Snatches, Cleans and Jerks and their
variations, trainers go a little crazy and develop some
very unique kettlebell drills.

Here's one that I would like to highlight, which
was developed by Jorge Unigarro from NYC.

We'll just call this one the Donkey Kong:

P.S. If you'd like to learn more about Kettlebell Exercises, we'll be covering basic, intermediate and advanced drills plus much much more at our Notre Dame Highschool Workshop on April 5th.

Click Here to Sign Up: Kettlebells, Bands and Bodyweight.

Sunday, March 9, 2008

10 Beast Snatches per Arm

I first met Matt Godina at a Kettlebell Athletics Level 1 Workshop in NYC. I was impressed immediately. So was the rest of the Kettlebell Athletics team.

Matt's desire to learn and put to practice everything he learns is matched by few people.

Matt Godina, kettlebell training fanatic and Kettlebell Athletics NYC representative shows off his work the beast.

10 Snatches per arm ?

Stay tuned for Part 2... Redemtion!

To Contact Matt Click Here: Kettlebell Athletics NYC

Wednesday, March 5, 2008

Killer Kettlebell Complexes

There are two forms of training known as
complex training; we will cover only one method
within this article.

Kettlebell Complexes blend several distinct movements
together to form one seamless drill.

Kettlebell complexes are an outstanding
way to fire up your metabolic conditioning
and training intensity.

They’re also a great way to complete
incredible amounts of work in little time.

There are three different ways to arrange
your complex training:

• Succession
• Sequence
• Combination

Doing complexes in succession is the easiest
way to learn.

With the succession method you
complete all the desired reps of one drill
before moving onto the next.

In sequence you shift from one drill directly
into the other until you finish the entire complex.

In combinations you join several drills
together to form one smooth drill.

Combinations demand the highest level of
movement skill and co-ordination.

Ideally, introduce complexes into your
training by beginning with 2 movement
complexes using either the succession
or sequence method.

Using the Clean & Press as an example,
a complex designed in succession would look like this:

Complete 5 Cleans and then complete 5 Presses.

A complex designed in sequence would look like this:

Complete 1 Clean and then complete 1 Press
until 5 reps of both movements are completed.

In other words, re-clean the kettlebell on each rep.

High-Pulls and Thrusters are classic
examples of a 2 movement complexes
designed in combination.

In the video below, follow along as John, a great trainer and kettlebell athlete from Long Island demonstrates a sucession complex on his right arm, and a sequence complex on his left.

Both complexes consist of the same drills, which one looks more difficult ?

As you become more acquainted with complex training you can increase the number of movements within one complex. Your only limitations is your fitness level and kettlebell skill set.

Several traits should be considered when designing complexes:

• Your fitness level.

• Your ability to recall movements quickly.

• Your skill set.

• Your flexibility

• Your tolerance for pain.

Other things to think about when designing kettlebell complexes:

• How well does each movement flow into the latter drill?

• How well does each movement flow into the next drill?

• Where are the most complex drills? Are the drills that require the most co-ordination in the beginning of the complex while you client is fresh?

• Where are the most explosive drills? Are they in the beginning where full power and speed potential are recognized?

Taking all of these consideration into account, there are no limitations when designing kettlebell complexes.

The number of drills within one complex can reach upwards of 10-15 if you're able to tolerate and remember each drill, as well as having mastered each drill before their inclusion within the complex.

P.S. If you'd like to learn more about Kettlebell Complexes, we'll be covering their design and practice during our Notre Dame Workshop. Early bird registration ends on Friday.

Click Here to Sign Up: Kettlebell, Band and Bodyweight Workshop

Monday, March 3, 2008

Kettlebell Punch Cleans

During our Kettlebell Training Worskshops for Fitness & Sport we meet some incredible people with great ideas and diverse training backrounds. Our good friend Ray Simpson happens to be one of those incredible people.

Ray has been a combat athlete for many, many years now and is always looking for ways to make his training more effective.

From his training as a boxer and as a skilled kettlebell athlete, Ray created the the Kettlebell Punch Clean. Once Ray showed me this I had to try it myself.

If you like that tight, tense ending to your Kettlebell Cleans, then the Punch Clean will add even more zip to your technique.

Watch along as Ray demos the Kettlebell Punch Clean.

Click Here for more information on Kettlebell Training for Combat Sports.