tag:blogger.com,1999:blog-81382904592975727742024-02-18T18:10:41.805-08:00Kettlebell Athletics -Kettlebell Training for Fitness & SportKettlebell Training for Fitness & Sport by Russian Kettlebell Training Experts Jason C. Brown & Pamela MacElreeKettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.comBlogger89125tag:blogger.com,1999:blog-8138290459297572774.post-73986884937445427362008-10-20T11:40:00.001-07:002008-10-20T11:42:55.473-07:00We Have Moved!<a href="http://4.bp.blogspot.com/_dAxLijlVoc8/SPzQ2np3GkI/AAAAAAAAAQM/eB1N7BUm31k/s1600-h/KBAcrest%5B1%5D.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dAxLijlVoc8/SPzQ2np3GkI/AAAAAAAAAQM/eB1N7BUm31k/s400/KBAcrest%5B1%5D.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5259308101637970498" /></a><br /><br /><br />Please Visit Us at Our New Kettlebell Athletics Blog.<br /><br /><strong><a href="http://www.kettlebellathleticsblog.com/">Go Here: http://www.kettlebellathleticsblog.com</a>/</strong>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com7tag:blogger.com,1999:blog-8138290459297572774.post-46268623746177775022008-09-26T12:56:00.000-07:002008-09-26T20:46:56.445-07:00Kettlebells are like...Kettlebells are a tricky tool. <br /><br />They've been classified as a fad, but have been in exsistance since 1904.<br /><br />They've been classified as dangerous, but competitive athletes have the lowest injury rate compared with other sports.<br /><br />They've been classified as too expensive, yet they last longer than any of us or our children will ever live.<br /><br />They've been called quite a few things too...<br /><br />-a cannon ball with a handle<br />-a strange looking purse<br />-a cow bell<br />-a kettle<br /><br />among other such crazy things.<br /><br />So, what is it that makes them work, that makes them so beneficial in training environments, that makes people swear by them?<br /><br />*they're portable<br />*they don't take up much space<br />*they are durable<br />*they are an excellent replacement for traditional cardio<br />*they are able to be used in hundreds of movements<br />*when used properly, you burn fat and build lean musclePamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com5tag:blogger.com,1999:blog-8138290459297572774.post-19794984291461697772008-08-14T17:16:00.000-07:002008-08-14T17:26:08.659-07:00A Week of Workouts in Review<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hSsSELXlJmK6LGJ9uPUypKQ4skmQedjWHe72zPQH8HaRURhKqkcn_wVBasFN8ysD8CPQFdNVc6_rPta77suQJVaxE1H2akzLvvCaCgmbaSNNyylrXPdctM2mRznoAXkwGd8pUooKsrw/s1600-h/DSC00798.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hSsSELXlJmK6LGJ9uPUypKQ4skmQedjWHe72zPQH8HaRURhKqkcn_wVBasFN8ysD8CPQFdNVc6_rPta77suQJVaxE1H2akzLvvCaCgmbaSNNyylrXPdctM2mRznoAXkwGd8pUooKsrw/s400/DSC00798.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5234532401831498242" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0fVGNplBFcth95olqQsmhfX9K1QYCzKb-IIkJcwJsOHc9GTgcZV8aVPUK0Bimi4Xm5UMAaLxUCwrAN44cyULfPQydoZ0umCqC7zk7wwV58OdVHrurOCeeHjUrK9F1Rr9wJmJf_trf22U/s1600-h/DSC00801.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0fVGNplBFcth95olqQsmhfX9K1QYCzKb-IIkJcwJsOHc9GTgcZV8aVPUK0Bimi4Xm5UMAaLxUCwrAN44cyULfPQydoZ0umCqC7zk7wwV58OdVHrurOCeeHjUrK9F1Rr9wJmJf_trf22U/s400/DSC00801.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5234532241881818690" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBB_vSjZQDUURNVkvEpqfi93_GNf4sowX0agWYlLwBeCknzzVWr8rXHmRleNpfY-p5ugsKTYRsud8qQmNyLL3pRaQGMd4E1oHNjPcCsBMOC5QcVT0zgzK9mxZRnjQAvlvZ6IYeHp8gUw/s1600-h/DSC00779.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBB_vSjZQDUURNVkvEpqfi93_GNf4sowX0agWYlLwBeCknzzVWr8rXHmRleNpfY-p5ugsKTYRsud8qQmNyLL3pRaQGMd4E1oHNjPcCsBMOC5QcVT0zgzK9mxZRnjQAvlvZ6IYeHp8gUw/s400/DSC00779.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5234532023038060818" /></a><br /><br />Here are three workouts from this week. All very challenging in their own right.<br /><br /><strong>Workout One</strong><br /><br />Seated Presses 5 x 5 L/R<br /><br />Single Leg Deadlift 3 x 15 L/R<br /><br />3 Rounds of...<br />Double Clean<br />Double Front Squat<br />Push Ups<br /><br />30 sec on each movement, with 30 sec rest between rounds.<br /><br /><strong>Workout Two</strong><br /><br />1a) Clean and Press L/R<br />1b) Pull Ups<br /><br />2-4-6-8-10-8-6-4-2<br /><br />2a) Snatch L/R<br />2b) Push Ups<br /><br />5-10-15-10-5<br /><br /><strong>Workout Three</strong><br /><br />With a running clock for 30 minutes, complete as many rounds as possible with good form.<br /><br />You'll need 1 heavy kettlebell for swings, and 3 kettlebells for presses; heavy, moderate, and light.<br /><br />10 Heavy Swings<br />1 Heavy Press L/R<br />3 Moderate Presses L/R<br />5 Light Presses L/R<br />Run 400m<br /><br />Choose a KB for presses that is challenging but that can be used without failure.Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com5tag:blogger.com,1999:blog-8138290459297572774.post-39493009078204948152008-07-28T12:18:00.000-07:002008-07-28T12:27:04.636-07:00More Training with the 115lb KettlebellAgain we have Mike Davis DPT from Kettlebell Athletics Virgina performing a Pistol and a Pull-up with a 115lb kettlebell. Mike makes it look all to easy.<br /><br />I'm proud to say that I was the first person to introduce Mike to kettlebell training. I believe that intproduction was made with a 16kg kettlebell.<br /><br />Needless to say, Mike has made just a lil' bit of progress.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ubROZGkFq-o&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/ubROZGkFq-o&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Ruc-r7_Io0w&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/Ruc-r7_Io0w&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><strong><a href="http://www.kettlebellathletics.com/sport.html">Click Here to Check Out Our Kettlebell Training Blueprint !</a></strong>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com5tag:blogger.com,1999:blog-8138290459297572774.post-49843798419085739182008-07-25T11:45:00.000-07:002008-07-25T11:47:22.316-07:00Mike Davis DPT: Overhead Presses a 115lb KettlebellMike Davis DPT preparing for his RKC cert and the Beast Challenge in August. <br /><br /><br /><object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/AJVluCjyLNQ"> </param> <embed src="http://www.youtube.com/v/AJVluCjyLNQ" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com2tag:blogger.com,1999:blog-8138290459297572774.post-69051628516402254632008-07-24T13:54:00.000-07:002008-07-24T13:58:42.019-07:00Hard Chargers from Marine Corps Base QuanticoSome Hard Chargers from Marine Corps Base Quantico give our Kettlebell Swing/ Burpee Challenge a go. <br /><br />I sincerely want to thank everyone that attended and made for a beautiful morning of kettlebell training. We know some of you traveled quite a distance and we truely appreciate it. <br /><br />Also, thanks to Lisa for putting this together.<br /><br />This was after 4 hours of swinging bells:<br /><br /><object classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" width="437" height="370" id="viddler_910c08e1"><param name="movie" value="http://www.viddler.com/player/910c08e1/" /><param name="allowScriptAccess" value="always" /><param name="allowFullScreen" value="true" /><embed src="http://www.viddler.com/player/910c08e1/" width="437" height="370" type="application/x-shockwave-flash" allowScriptAccess="always" allowFullScreen="true" name="viddler_910c08e1" ></embed></object>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com0tag:blogger.com,1999:blog-8138290459297572774.post-83697287131371229292008-07-22T16:50:00.000-07:002008-07-22T16:54:12.983-07:00We have the Best Clients !<a href="http://bp1.blogger.com/_dAxLijlVoc8/SIZy4xiCgeI/AAAAAAAAALc/XLiLzys3kss/s1600-h/Susans+Kettlebells.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://bp1.blogger.com/_dAxLijlVoc8/SIZy4xiCgeI/AAAAAAAAALc/XLiLzys3kss/s400/Susans+Kettlebells.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5225990737304388066" /></a><br /><a href="http://bp0.blogger.com/_dAxLijlVoc8/SIZy4wW1skI/AAAAAAAAALk/Nj_RkdCzewo/s1600-h/Susans+Kettlebells+2.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://bp0.blogger.com/_dAxLijlVoc8/SIZy4wW1skI/AAAAAAAAALk/Nj_RkdCzewo/s400/Susans+Kettlebells+2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5225990736988975682" /></a><br />Not only are our clients in incredible shape with some sweet kettlebell skills. They're just as obsessed with kettlebell training as we are.<br /><br />Where else can you find shrubs like these ?<br /><br /><a href="http://www.ihpfit.com/affiliates/idevaffiliate.php?id=125_7_1_22" target="_blank"><img border="0" src="http://www.ihpfit.com/affiliates/banners/combat260x110.gif" width="260" height="110"></a>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com4tag:blogger.com,1999:blog-8138290459297572774.post-7575015204751083712008-07-17T06:58:00.000-07:002008-07-22T16:53:58.792-07:00Some Old Kettlebell Training VideoI thought you guys would enjoy this. Not sure of the source.<br /><br /><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" width="400" height="330"><param name="movie" value="http://pics.smotri.nov.ru/scrubber_custom8.swf?file=v254550f0e4&bufferTime=3&autoStart=false&str_lang=eng&xmlsource=http%3A%2F%2Fpics.smotri.nov.ru%2Fcskins%2Fyourtube%2Fskin_color_gray.xml&xmldatasource=http%3A%2F%2Fpics.smotri.nov.ru%2Fskin_ng.xml" /><param name="allowScriptAccess" value="always" /><param name="allowFullScreen" value="true" /><param name="bgcolor" value="#ffffff" /><embed src="http://pics.smotri.nov.ru/scrubber_custom8.swf?file=v254550f0e4&bufferTime=3&autoStart=false&str_lang=eng&xmlsource=http%3A%2F%2Fpics.smotri.nov.ru%2Fcskins%2Fyourtube%2Fskin_color_gray.xml&xmldatasource=http%3A%2F%2Fpics.smotri.nov.ru%2Fskin_ng.xml" quality="high" allowscriptaccess="always" allowfullscreen="true" wmode="window" width="400" height="330" type="application/x-shockwave-flash"></embed></object><br /><br /><a href="http://www.ihpfit.com/affiliates/idevaffiliate.php?id=125_7_1_22" target="_blank"><img border="0" src="http://www.ihpfit.com/affiliates/banners/combat260x110.gif" width="260" height="110"></a>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com1tag:blogger.com,1999:blog-8138290459297572774.post-56442805062266526642008-07-15T18:31:00.000-07:002008-07-15T18:35:11.621-07:00Kettlebell Motley Crew<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/WEbhLp2rUJc"> </param> <embed src="http://www.youtube.com/v/WEbhLp2rUJc" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object><br /><br />Here's what we did:<br /><br />24kg x 10<br />28kg x 8<br />32kg x 6<br />36kg x 4<br />40kg or higher x 2<br /><br />10 elevated push-ups.<br /><br />As many rounds as possible in 20 minutes.<br /><br />We had some women use those weights the entire time. We also had some men go up to 44and 48kg swings.Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com0tag:blogger.com,1999:blog-8138290459297572774.post-83192253632320286642008-07-14T05:19:00.000-07:002008-07-14T10:11:19.033-07:00Kettlebell Athletics - Swing / Burpee ChallengeEvery month Kettlebell Athletics will have a new challenge workout. For the month of July the challenge is:<br /><br />10 kettlebell swings + 1 Burpee<br />10 kettlebell swings + 2 Burpees<br />10 kettlebell swings + 3 Burpees<br />10 kettlebell swings + 4 Burpees<br />10 kettlebell swings + 5 Burpees<br />10 kettlebell swings + 6 Burpees<br />10 kettlebell swings + 7 Burpees<br />10 kettlebell swings + 8 Burpees<br />10 kettlebell swings + 9 Burpees<br />10 kettlebell swings + 10 Burpees <br /><br />You must make it under 5 minutes to get your name on the board. So far, the closest we have is 5:15 for the women and 5:20 for the men.<br /><br />Standard weight is 16kg for women, 24kg for men.<br /><br />Here's a sweet video below of Litania's and Alex's efforts.<br /><br /><object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/4YvNZg86MEw"> </param> <embed src="http://www.youtube.com/v/4YvNZg86MEw" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object><br /><br /><em>I have had the honor to learn from Jason at several different seminars and his instruction is elite. I have trained under several kettlebell tutors and Jason is second to none. His clear teaching methods and attention to detail make his class educational and enlightening. He is a master of technique and theory and is an open resource to all he teaches. Jason has always been willing to answer questions and give advice to me. His counsel has been invaluable to my development as a professional. I am proud to be his student and recommend him with the utmost confidence.</em> <br /><br /><strong>John Wild Buckley RKC - Oakland, CA USA</strong><br /><br /><strong>P.S. </strong>If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by <a href="http://www.kettlebellathletics.com/workshops.html">Clicking Here.</a><br /><br />P.S.S. This workout came courtesy of kettlebell instructor, Jason Marshall in Lubbock, TX.Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com15tag:blogger.com,1999:blog-8138290459297572774.post-33979392362760926982008-07-09T11:37:00.000-07:002008-07-09T11:40:32.643-07:00I Have Failed You All !!!!This was our new challenge:<br /><br />1 Swing<br />1 Burpee<br />2 Swings<br />2 Burpees<br /><br />Ladder up to 10 Swings,10 burpees in under 5 Minutes.<br /><br />I didn't make it: 5:41. I will redeem myself !<br /><br /><br /><object classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" width="437" height="370" id="viddler_80895d95"><param name="movie" value="http://www.viddler.com/player/80895d95/" /><param name="allowScriptAccess" value="always" /><param name="allowFullScreen" value="true" /><embed src="http://www.viddler.com/player/80895d95/" width="437" height="370" type="application/x-shockwave-flash" allowScriptAccess="always" allowFullScreen="true" name="viddler_80895d95" ></embed></object><br /><br />Some observations:<br /><br />I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.<br /><br />Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.<br /><br />Too much Blue Monster.Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com3tag:blogger.com,1999:blog-8138290459297572774.post-65637706099270566682008-07-07T19:17:00.000-07:002008-07-07T19:19:31.476-07:00Tabata KettlebellsTabata Swings (4 minutes)<br /><br />Tabata Snatches Right, Snatches Left, Push Ups (12 minutes)<br /><br />Push Press 30 seconds right<br />Racked Walking Lunges, 10 steps<br />Push Press 30 seconds left<br />Racked Walking Lunges, 10 steps<br />3 Times<br /><br />It's humid in Philadelphia.Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com4tag:blogger.com,1999:blog-8138290459297572774.post-18287194096059448912008-06-25T19:10:00.000-07:002008-06-25T19:14:36.005-07:00Pulling and DraggingToday's Kettlebell Class did awesome!<br /><br />Spent the first part of class touching up cleans, and working on anchored cleans.<br /><br />The workout looked like this...<br /><br />3 Rounds of<br /><br />Hand over hand kettlebell pulling with rope<br />Double kettlebell swings<br />Anchored kettlebell cleans<br /><br />1 minute of each, with 1 minute of rest between rounds<br /><br />then...<br /><br />3 Rounds of<br /><br />Forward dragging with rope<br />Hanging knees to elbows<br />Heavy push presses<br /><br />1 minute of each, with 1 minute of rest between roundsPamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com3tag:blogger.com,1999:blog-8138290459297572774.post-32227271289256558322008-06-23T18:30:00.001-07:002008-06-23T18:32:04.176-07:00350 What?!That's 350 reps, try for sub 25 minutes, with respectable weight.<br /><br />40-20-10<br /><br />Snatches Left<br />Snatches Right<br />Push Ups<br />Swings<br />Front Squats (racked)<br /><br />The last three movements are performed for a total of 40-20-10 reps. <br /><br />Enjoy!Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com2tag:blogger.com,1999:blog-8138290459297572774.post-78071414282332676612008-06-18T18:15:00.000-07:002008-06-18T18:20:18.895-07:00"Make It A Tough One"We work with a wide variety of people in our facility. The other day, the younger college guys tell me they are coming to the kettlebell class and they'd like it to be a tough one. They always leave class saying, "That was a good one!" but today I made it extra special for them.<br /><br />Turkish Get Ups 5L/5R<br /><br />3 Rounds of...<br />Two Handed KB Swing<br />Push Ups<br />Two Handed KB High Pulls<br />Pledge Push Ups<br />H2H KB Swings<br />T Stabilization Push Ups<br />Goblet Squats<br /><br />(30 seconds of each with 30 seconds of rest between rounds)<br /><br />5 Presses Right<br />10 OH Walking Lunges Right<br />5 Presses Left<br />10 OH Walking Lunges Left<br />4 Presses Right<br />10 OH Walking Lunges Right<br />4 Presses Left<br />10 OH Walking Lunges Left<br /><br />3, 2, 1<br /><br />Once again, "That was a good one!"<br /><br /><br />Nice work!Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com2tag:blogger.com,1999:blog-8138290459297572774.post-77842123815006780082008-06-16T18:56:00.000-07:002008-06-16T18:58:47.183-07:00Try This 32 Minute WonderToday's Kettlebell Class Workout<br /><br />40 seconds on / 20 seconds off of...<br /><br />Snatch Left<br />Snatch Right<br />Push Ups<br />Clean & Jerk Left<br />Clean & Jerk Right<br />Pull Ups<br />H2H Swings<br />Goblet Squats<br /><br />4 Rounds<br /><br /><br />Perform each movement for 40 seconds, rest 20 seconds between movements. The clock is constantly running on this one.Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com1tag:blogger.com,1999:blog-8138290459297572774.post-20142417017683547872008-06-16T10:10:00.000-07:002008-06-16T10:34:47.658-07:00Kettlebell Athletics & Strong WomenOur first video today is of La Saun Taylor of Kettlebell Athletics Alexandia, VA. La Saun was only able to snatch the 24kg kettlebell one time before this visit to Kettlebell Athletics Base Camp in Philadelphia.<br /><br />She squeezed out 3 reps on her right and 5 on her left. In my opinion, she had more in her but we'll save that for next month.<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=P2820a4dd439e3be27b42778f15871fd3YFp5SlREY2B9&buffer=5&fc=660000&pc=660000&kc=999999&bc=999999&frame=1&player=vp24" height="207" width="248" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />Likewise, La Saun was never able to press the 24kb kettlebell. She pressed it easily for several singles. This was after 2 hours of training. <br /><br />The video below is not her best form as she was getting tired... she rushes the press a bit but all other reps were nice and crisp.<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=P4c744dd4feef283ee0e1ad8ede22fa02YFp5SlREY2B8&buffer=5&fc=660000&pc=660000&kc=999999&bc=999999&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />Keep kickin' ass La Saun.<br /><br />Men, let this be a lesson ! We're slowly building an army of women that use the 24kg kettlebell for their standard size kettlebell. <br /><br />P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by <a href="http://www.kettlebellathletics.com/workshops.html">Clicking Here.</a>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com4tag:blogger.com,1999:blog-8138290459297572774.post-34513224726751631872008-06-13T06:32:00.000-07:002008-06-13T06:35:03.261-07:00More Kettlebell Training for Judo and BJJThis is a great video from Hungary showing how kettlebells skills can carry-over into Judo, Sambo and BJJ.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/uLfa1mMsgUk&hl=en"></param><embed src="http://www.youtube.com/v/uLfa1mMsgUk&hl=en" type="application/x-shockwave-flash" width="425" height="344"></embed></object>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com0tag:blogger.com,1999:blog-8138290459297572774.post-17152235585096928822008-06-04T17:58:00.000-07:002008-06-04T18:12:00.745-07:00Snatches In Under 15 Minutes<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOVYGT8EAhnDEfggoNRDm6vejqm5kKP2YeSkUP0te8whyphenhyphen1SxpXYeF1P_uwxnNQ7iZlNJRvsWpCyQ033R0M9S5yaMD7mQwYEj80UlkIGyqV2aG8pkaT_8sBpFIZKj9mft9MpHYFtA74vpk/s1600-h/DSC00534.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOVYGT8EAhnDEfggoNRDm6vejqm5kKP2YeSkUP0te8whyphenhyphen1SxpXYeF1P_uwxnNQ7iZlNJRvsWpCyQ033R0M9S5yaMD7mQwYEj80UlkIGyqV2aG8pkaT_8sBpFIZKj9mft9MpHYFtA74vpk/s400/DSC00534.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5208197190530340466" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdepzKOVJXd5XOeRR2vjADQdLn3lXQDwHi7i3Q9T_azfmaSU6uypQfLRkpaRsarJhPSY7KUEgps4JA9DdataIj4o2V1OgBoof13S1TKcFd06Qs0xNbbSDVSfdipkfyDhWJfC8cH0upEo/s1600-h/DSC00533.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdepzKOVJXd5XOeRR2vjADQdLn3lXQDwHi7i3Q9T_azfmaSU6uypQfLRkpaRsarJhPSY7KUEgps4JA9DdataIj4o2V1OgBoof13S1TKcFd06Qs0xNbbSDVSfdipkfyDhWJfC8cH0upEo/s400/DSC00533.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5208196965934903282" /></a><br /><br />This is one dedicated group of individuals that we train outside of our facility. They're always interested in new movements, training inside or outdoors, and face the challenging workouts we give them each week.<br /><br />This week everyone learned how to snatch a kettlebell in under 15 minutes, with respectable weight as well. All the guys started off with the 16kg, no questions asked, women with the 8kg and a quick jump to the 12kg by one. Nice work guys!!<br /><br />Wednesday Kettlebell Workout<br /><br />Ladder<br /><br />30sec Push Press Left/Right<br />30sec Front Squat Left/Right<br />60sec Hand to Hand Swings<br />60sec Two Hand High Pulls<br /><br />Rest<br /><br />Next Round add on 30sec Farmer's Walk Left/Right<br /><br />Rest<br /><br />Last Round add on 60sec Racked Walking Lunges Left/Right<br /><br />Your first round is 4 minutes, your second is 5 minutes, your last is 7 minutes.Pamela MacElreehttp://www.blogger.com/profile/12358943381897069828noreply@blogger.com2tag:blogger.com,1999:blog-8138290459297572774.post-16900341776644718692008-06-03T11:53:00.000-07:002008-06-03T11:57:16.646-07:00Kettlebell Partner SwingsKettlebell Partner Swings are a great way to add variety to your kettlebell training program. <br /><br />Make sure that you and your partner have standard Kettlebell Swings perfected before attempting the Kettlebell Partner Swing.<br /><br />Also, make sure that you don't put a spin on the kettlebell handle, try to keep the kettlebell handle perpendicular to the ground so your training partner can grab it more easily.<br /><br />Enjoy.<br /><br /><object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/SZ6cKFSKXuY"> </param> <embed src="http://www.youtube.com/v/SZ6cKFSKXuY" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com11tag:blogger.com,1999:blog-8138290459297572774.post-5202010401965599512008-05-16T05:54:00.000-07:002008-05-16T05:55:09.815-07:00Kettlebell Training for BJJ and JudoMy good friend, Jason Struck RKC from <a href="http://www.rivercitypc.blogspot.com/">River City Physical Culture</a> put together a great video on how and why kettlebell training can help enhance your performance in Brasilian Jiu-Jitsu and Judo.<br /><br /><object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/P4keGmbB0u0&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/P4keGmbB0u0&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><br /><br /><strong><a href="http://www.kettlebellsforcombat.com/page/page/3420960.htm">Click Here: For more information regarding Kettlebell Training for Combat Athletes.</a></strong>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com5tag:blogger.com,1999:blog-8138290459297572774.post-73343189725693159002008-05-10T10:36:00.000-07:002008-05-10T10:37:35.154-07:00Kettlebell Training and Yoga- Program DesignHere's a short highlight of a new program that I've put together centered around kettlebell and Yoga. I've included some balance work as well just for good measure.<br /><br />Let me know what you think:<br /><br /><object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/QE2rW0KHArY&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/QE2rW0KHArY&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com7tag:blogger.com,1999:blog-8138290459297572774.post-48896805144993629762008-04-16T18:32:00.000-07:002008-04-16T18:39:54.206-07:00Pamela MacElree- 36kg Kettlebell Turkish Get-UpSo Pamela tries to play likes she's not competitive but she is for sure. All it took was for Dr. Mark Cheng to post a video of one of his female clients, Nikki Shlosser doing a Kettlebell Turkish Get-Up with a 32kg kettlebell to motivate Pam.<br /><br />Here's Pamela's 36kg Kettlebell Turkish Get-Up:<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=Pa5cec5573900cef899587df7cac8d927YFp5SlREY2Bx&buffer=5&fc=999999&pc=999999&kc=660000&bc=660000&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />P.S. In a few days I'll post the video of Pamela's 40kg Turkish Get-Up.Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com9tag:blogger.com,1999:blog-8138290459297572774.post-9608762602204580142008-03-19T11:53:00.000-07:002008-03-19T12:05:55.459-07:00More on Kettlebell ComplexesThe first method of Complex Training we examined <br />deals with combining similar kettlebell drills <br />together to form one seamless action.<br /><br />The second method also known as Complex Training <br />involves alternating exercises of heavy and light <br />loads or slow speed exercises with drills that <br />are performed explosively.<br /><br />When discussing the other method of Complex Training <br />it’s important to understand that there are 2 variations <br />of this method, namely, Russian and Bulgarian.<br /><br />Let’s examine Russian Complexes first. <br />Russian Complexes usually consist of 2 exercises <br />and involve a slow strength movement followed <br />by a fast strength movement. <br /><br />This places the emphasis on the motor <br />quality known as strength- speed.<br /><br />A common example would be:<br /><br />A1) Back Squat for 3-5 repetitions<br />A2) Squat Jumps for 8-10 repetitions<br /><br />This Complex would be repeated for 2- 5 sets <br />within one training session.<br /><br />You could also place the emphasis on the <br />motor quality known as speed-strength by <br />placing the faster movement first within the complex, for example:<br /><br />A1) Squat Jumps for 8-10 repetitions<br />A2) Back Squats for 3-5 repetitions<br /><br />Below is an example of a complex with a speed-strength emphasis.<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=P8fabeecad5d5c55106494ea33cd2def3YFp5SlREY2B0&buffer=5&fc=999999&pc=999999&kc=660000&bc=660000&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />Bulgarian Complexes are simply a Complex that <br />contains more than two exercises and usually <br />moves from the slowest exercise to the quickest, for example:<br /><br />A1) Back Squat for 3-5 repetitions<br />A2) Kettlebell Snatch for 3-5 repetitions<br />A3) Squats Jumps for 8-10 repetitions<br />A4) Box Jumps for 8-10 repetitions<br /><br />Only 1-3 Bulgarian Complexes should be performed <br />during one training session.<br /><br />Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill:<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=P22e0c3dda5aa75c76bbdf3fb2eb39177YFp5SlREY2B1&buffer=5&fc=999999&pc=999999&kc=660000&bc=660000&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />What does all this have to do with kettlebell training?<br /><br />Easy, due to the unique shape and design of the kettlebell, <br />as well as the short learning curve associated with <br />classic kettlebell quick lifts, kettlebells are the <br />ideal training tool for designing complexes.<br /><br />Kettlebell quick lifts and ballistic exercises can <br />be combined with plyo-metric exercises such as box <br />jumps, broad jumps, very quickly and easily.<br /><br />Likewise, there is no loading and unloading of a <br />barbell when using kettlebells in conjunction <br />with barbells during complex training.<br /><br />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: <a href="http://www.kettlebellsforcombat.com/page/page/3420960.htm">Kettlebell Training for Combat Sports</a><br /><br />Also, please check out <em>"Theiry and Application of Modern Strength and Power Methods"</em> by Christian Thibaudeau.Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com4tag:blogger.com,1999:blog-8138290459297572774.post-86523925710279624562008-03-18T08:03:00.000-07:002008-03-18T08:26:13.526-07:00Gorilla Snatches and Today's Kettlebell Workout.During our Level 2 <strong>Kettlebell Training</strong> Workshops <br />we cover Double Kettlebell exercises in <br />great detail.<br /><br />When discussing double Kettlebell exercises many<br />variations of the basics present themselves.<br /><br />For example, we teach the Anchored Snatch and<br />the Alternating Snatch.<br /><br />Watch along below as Jorge demos yet another <br />Snatch variation, the Reciprocal<br />Snatch... or Gorilla Snatches.<br /><br />You can view it here:<br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=P8cf2ce97c79ae6c81c5afe4c209c103eYFp5SlREY2F9&buffer=5&fc=999999&pc=999999&kc=660000&bc=660000&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END --><br /><br />Today's Kettlebell WOD:<br /><br />10 Rounds for time of:<br /><br />1R 1L Overhead Press<br />10 Kettlebell Swings<br />3R 3L Kettlebell Push Presses<br />10 Kettlebell Swings<br />5R 5L Kettlebell Jerks<br />10 Kettlebell Swings<br /><br />Enjoy.<br /><br /><strong>P.S.</strong><br /><br /><strong>To discover 62 different kettlebell movements <br />GUARANTEED to sky rocket your performance and <br />eliminate boredom from your workouts!</strong> <a href="http://www.kettlebellathletics.com/kettlebelltrainingresources.html"><strong>Click Here !</strong></a><br /><br /><strong>P.P.S. Check out Jorge making the most out of his training environment.</strong><br /><br /><!-- http://www.audioacrobat.com Player code BEGIN --><br /><div class="aaplayer"><iframe src="http://www.audioacrobat.com/playweb?audioid=Pe73668ad8dc304de95e347aad5f97620YFp5SlREY2F8&buffer=5&fc=999999&pc=999999&kc=660000&bc=660000&frame=1&player=vp24" height="222" width="268" frameborder="0" scrolling="no"></iframe></div> <br /><!-- http://www.audioacrobat.com Player code END -->Kettlebell Athleticshttp://www.blogger.com/profile/14885006060678448546noreply@blogger.com2