More Training with the 115lb Kettlebell.. Mike Davis DPT: Overhead Presses a 115lb Kettlebell.. Hard Chargers from Marine Corps Base Quantico.. We have the Best Clients !..
Contents:
More Training with the 115lb Kettlebell
Again 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.
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.
Needless to say, Mike has made just a lil' bit of progress.
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.
Also, thanks to Lisa for putting this together.
This was after 4 hours of swinging bells:
We have the Best Clients ! Not only are our clients in incredible shape with some sweet kettlebell skills. They're just as obsessed with kettlebell training as we are.
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.
Standard weight is 16kg for women, 24kg for men.
Here's a sweet video below of Litania's and Alex's efforts.
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.
John Wild Buckley RKC - Oakland, CA USA
P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.
P.S.S. This workout came courtesy of kettlebell instructor, Jason Marshall in Lubbock, TX.
Spent the first part of class touching up cleans, and working on anchored cleans.
The workout looked like this...
3 Rounds of
Hand over hand kettlebell pulling with rope Double kettlebell swings Anchored kettlebell cleans
1 minute of each, with 1 minute of rest between rounds
then...
3 Rounds of
Forward dragging with rope Hanging knees to elbows Heavy push presses
1 minute of each, with 1 minute of rest between rounds
350 What?!
That's 350 reps, try for sub 25 minutes, with respectable weight.
40-20-10
Snatches Left Snatches Right Push Ups Swings Front Squats (racked)
The last three movements are performed for a total of 40-20-10 reps.
Enjoy!
"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.
Turkish Get Ups 5L/5R
3 Rounds of... Two Handed KB Swing Push Ups Two Handed KB High Pulls Pledge Push Ups H2H KB Swings T Stabilization Push Ups Goblet Squats
(30 seconds of each with 30 seconds of rest between rounds)
5 Presses Right 10 OH Walking Lunges Right 5 Presses Left 10 OH Walking Lunges Left 4 Presses Right 10 OH Walking Lunges Right 4 Presses Left 10 OH Walking Lunges Left
Snatch Left Snatch Right Push Ups Clean & Jerk Left Clean & Jerk Right Pull Ups H2H Swings Goblet Squats
4 Rounds
Perform each movement for 40 seconds, rest 20 seconds between movements. The clock is constantly running on this one.
Kettlebell Athletics & Strong Women
Our 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.
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.
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.
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.
Keep kickin' ass La Saun.
Men, let this be a lesson ! We're slowly building an army of women that use the 24kg kettlebell for their standard size kettlebell.
P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.
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.
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!!
Wednesday Kettlebell Workout
Ladder
30sec Push Press Left/Right 30sec Front Squat Left/Right 60sec Hand to Hand Swings 60sec Two Hand High Pulls
Rest
Next Round add on 30sec Farmer's Walk Left/Right
Rest
Last Round add on 60sec Racked Walking Lunges Left/Right
Your first round is 4 minutes, your second is 5 minutes, your last is 7 minutes.
Kettlebell Partner Swings
Kettlebell Partner Swings are a great way to add variety to your kettlebell training program.
Make sure that you and your partner have standard Kettlebell Swings perfected before attempting the Kettlebell Partner Swing.
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.
Kettlebell Training and Yoga- Program Design
Here'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.
Let me know what you think:
Pamela MacElree- 36kg Kettlebell Turkish Get-Up
So 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.
Here's Pamela's 36kg Kettlebell Turkish Get-Up:
P.S. In a few days I'll post the video of Pamela's 40kg Turkish Get-Up.
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.
