Kettlebell Training

The typical error of most exercise regimes is failing to commit to measures to enhance recovery. Within a properly laid out elite athletic development program, recovery measures are a cornerstone. The effectiveness of training, with at the elite level or a beginner, will improve as energy is directed to the area. Whether your goals are athletic minded, general health or weight loss, by placing significant emphasis upon recovery goal achievement is more likely.

 

 

A properly developed exercise regime will make use of the following three areas to improve recovery and ultimately accelerate results.

1. Contrast showers, Ice and Epsom salt baths, massage therapy
2. A balanced dietary approach (see “simplicity”) and supplement regime that includes Modern, PowerFull, Super Cissus and Prime and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, Anabolic Pump.
3. A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

Tammy Bravomalo discusses her supplement stack.

 

To accelerate your recovery and “Summer of Shred” effort the following Modern Monday Fitness for Athletes with Kettlebells” workout should be added to your routine today.

 

RED2 (as directed, continuous twelve minutes) see http://usplabsdirect.com/blog/instant-training-improvement-tips-building-fluidity-and-strength-for-the-lifelong-athlete.html for details

 

Hurdle mobility drills, #5 and #6

Perform each for 30 seconds with 4 continuous sets for eight minute duration

 

Complex

1. Front Squat 2 reps
- Push Press 1 rep
repeat x 3

2. Push Press 2 reps
– Front Squat 1 rep
repeat x 3

3. Split Jerk 2 reps
– Back Squat 1 rep
Repeat x 3

4. Back Squat 2 reps
– Split Jerk 1 rep
Repeat x 3

Repeat exercises 1 through 4 with 35 seconds rests between each set.

Sledgehammer Circuit - repeat each movement for 30 seconds.
¾ with alternating lead hand, shift with lead leg forward
- ¾ with alternating lead hand, legs parallel
- Overhead, right arm dominant
- Overhead, left arm dominant

Buddy Carries, 1 set x 100 metres (alternate with training partner)

Cossack Squats - perform 25 to each side

How to perform Cossack Squat

Buddy Carries 2 sets x 100 metres, alternate with partner.

 

Renegade Rows, 3 x 15 reps (each arm)
Barbell Roll-outs, 3 x 15 reps

 

Renegade Rows 2 x 12

 

Barbell Rollout 2 x 12

This workout should be followed with the static range of motion work plan (see http://usplabsdirect.com/blog/instant-training-improvement-tips-building-the-foundation-the-summer-of-shred.html for details

 

Prepared by John Davies
Top photo of Casey Bard
Second from the top photo: Tammy Bravomalo
Third from the top photo Matt Vincent

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

 

The efficient use of time is one of the complex issues in modern society. Time is a valuable commodity and with little to spare, exercise is often one of the first to hit the chopping block.

Yet one of the best training approaches for generalized use is equally time sensitive. Training complexes assist in the development of overall fitness, will help reduce unwanted weight as well as improve power and force production. When designed properly as training complex will enhance all aspect of typical exercise regime but with a time sensitive manner. Within my approach, training complexes serve as a foundation of resistance training to teach leg and hip drive as well as overall “body harmony”. Returning to the one of the more obtuse notions of my theories on resistance training, one key is lifting a weight in your hands through force generated with your legs.

Utilizing the most basic complex in Renegade Training™, a lifter can generate and extraordinary workout in roughly twelve minutes, quite obviously allowing them to do additional work such as RED² and DMC™ to fill out a perfect balanced regime.

The set and rep scheme are performed in "ascending" and "descending" order, where the "focus" lift of each complex (the first lift in the sequence) is performed six total reps. As an example in a "PC to FS" "2:1 ascending" set, the Power Clean would be performed twice before one Front Squat to complete the first of three repetitions.

After reviewing proper technique of the Power Clean, Front Squat and Push Press / Split Jerk, perform the following training session. Rest intervals should be 45 seconds between sets and yes, welcome to the world of Renegade Training™.

You have twelve minutes to complete your task, time to get to work and get serious. This is not empty clatter because those who think this is false bravado or even clever marketing need to understand loud and clear that I demand excellence. I will not hear the slightest of waivers and find mental weakness inexcusable if not simply vile. Those who walk in the doorway of Renegade Training™ know we have a mandate to leave great paths for others to follow and this assumes each in line will press forward with a commitment to leaving a great legacy.  I warrant this work will be extremely challenging but in so doing, you will learn to breathe a fire that says adversity is something we overcome and yes, once again, if it's that easy, I don't want it. Throughout my life, I have pushed aside doubters and cheated the darkest fate against all odds and while there are many reasons for my success, with my back up against the wall the anyway, anyhow attitude is one card that can't be beat.

Get to work, it's time to build leaders of tomorrow, today.

1. Power Clean / Front Squat: Ascending 2:1, repeat x 3
2. Front Squat / Power Clean: Descending 2:1, repeat x 3
3. Front Squat / Push Press: Ascending 2:1, repeat x 3
4. Push Press / Front Squat: Descending 2:1, repeat x 3
5. Back Squat / Split Jerk: Ascending 2:1, repeat x 3
6. Split Jerk / Back Squat: Descending 2:1, repeat x 3
7. Power Clean / Front Squat: Ascending 3:1, repeat x 2
8. Front Squat / Power Clean: Descending 3:1, repeat x 2
9. Front Squat / Push Press: Ascending 3:1, repeat x 2
10. Push Press / Front Squat: Descending 3:1, repeat x 2
11. Back Squat / Split Jerk: Ascending 3:1, repeat x 2
12. Split Jerk / Back Squat: Descending 3:1, repeat x 2

prepared by John Davies

photos supplied from Renegade Training's "Dawn Patrol, part one"

The renaissance of kettlebells has brought a number of claims to the market, each exalting the mediums use but in the bravado-laced sales pitch tends to filter out the true vale of the vehicle from the storyline. Kettlebell training is a superb tool, that is obviously quite transportable and as a resistance training method, when taught properly, has a steep learning curve. Contrary to any number of ridiculous suggestions, it is not the panacea but instead an important tool in a training professionals arsenal and should clients enjoy the use of them it needs to be taught properly.

Stressing the final point of “being taught properly”, the vast wasteland of kettlebell training is both improper and lacks knowledge of proper teaching methods. Should a teacher, in any subject matter require thousands upon thousands of repetitions of a common skill, i.e. a kettlebell swing in this case, it is not the fault of the student but evidence of an inappropriate method of schooling. All movements within Kettlebell training have a few clear trigger points and if not properly, the student should be able to accomplish the task within a short period-of-time. At no time, should students require endless repetition as it is merely serves notice of an inability to teach, the failing grade of the teacher themselves and promotes situation whereby and injury can occur.

Kettlebells are not a movement where the back is a “hinge” and in virtually every situation exercises are compound in nature, thus requiring power generated from the legs. While the Kettlebell community is oft to point out the superiority of the genre to promote fat loss, the fact is has to do with total body resistance movements and not the medium itself. Though that will ruffle the collective feathers, the fact is if individuals were doing the similar movements with an Olympic bar, the impact would not be materially different in either direction. However, returning to the prior note, if clientele enjoy the medium, training professionals should know how to use and teach proper use in the time sensitive manner.

One of the most effective overall pattern’s within Kettlebell training makes use of complexes. This allows for a wide assortment of exercises to be linked together and when designed properly by a professional, promote harmonious movement in an efficient setting. Once an individual has captured the notion of movement generated through the hips, as in the Swing and has established proper form in the Power Clean and Split Jerk, it is time to move on the Front Squat.

In performing the Kettlebell Front Squat, it is similar to the classic Olympic style, except that the “rack” position of the barbell version sees the ‘bell rests along the deltoid, outside portion of the bicep. In this manner, a strong core and upper back pushes the elbows upward to stabilize position. As opposed to having the elbows turned under the bar as in the barbell style, the kettlebell rests comfortably on the deltoid region with a firm, taunt back maintained throughout the movement. Initiating the movement, with feet underneath hips and turned out slightly, push the buttocks back and you fold into a deep squat position to rock bottom. Ensure the trunk is stabilized at all times and once at the bottom, drive feet into the ground, while squatting up to a standing position. Naturally, the greatest limitation to this is loading because for even the moderate level lifter, two large kettlebells will not be sufficient weight and the individual will need to make use of additional resistance, i.e. a weighted vest, imperfect situations (crashing ocean waves), or as per our next in the series, utilize complexes.

prepared by John Davies

photos supplied from Renegade Training's "Deuce's Wild"

The renaissance of Kettlebell training in the exercise industry is both a welcome reminder of the “iron game’s” simplistic past and an opportunity for professionals to implement basic, more purposeful training measures within the mainstream. While much of the industry is laden with foolish, if not unsound measures, Kettlebell training intuitively teaches a “total body” notion within resistance work.

That aside, Kettlebell training is not the panacea of training and is additionally gripped with training notions and methodologies that are heavy on marketing, light on substance. On the positive side, for users and training professionals, Kettlebells are fun, safe and arguably one of the best mediums to use in broad class environments. Whilst, that does not have the black t-shirt bravado that this business likes to hear, if it means the general-public makes a positive move towards improved health and resistance training, training professionals need to understand how to use them correctly.

The simplicity of the medium is that is a fixed weight medium that the most effective movements are compound. In this manner, the user derives the benefit from “total body” movements, where a significantly greater amount of muscle fibre are used than in the typical, isolationist exercises in most training environments. While there are certainly other mediums, such as medicine ball or bodyweight movements, can have similar benefits, the ease of compliance with Kettlebells is an enormous benefits.

The greatest roadblock in this training measure is proper technique, to which the vast majority fail to understand it is best conceptualized as a lower body driven tool. This is not an easy hurdle to cross but in essence, as a teacher, you must ensure your clients (or yourself) drives the weight, that is your hands, with movement initiated from the hips, glutes and hamstrings.

Once the user has learned how to properly generate power from the hips, through the thrusting action of the “Swing” and then later understand the acceptance of the weight, in the “Power Clean”, we are able to move into pushing actions. In this instance, we will look at one of the favoured lifts, whether Kettlebell or barbell, the Split Jerk.

While in all teaching environments, the Push Press and Push Jerk should be taught first, for a little dalliance into the future, let us look at the Split Jerk, which is arguably the finest “standard” lift for developing explosive power. This also allows us to work quickly into one of my favoured training “complexes” that many professional trainers use within their classes.

In the photos shown, after Power Cleaning “doubles” (top photo) the drive phase of the lift with a slight dipping of the knee's (photo number two) and then powerful thrust up with legs as if jumping, projecting the load upward as you simultaneously launch in the deep split lunge position and catch bells (photo number three). With bells locked firmly upright, the back leg drives forward to standing position, ensuring posture is perfect. As with other weights, there must be complete adherence to the Renegade Concepts of Training™.

There are obviously numerous issues with this lift for intermediate or advanced lifters as loading will not be sufficient once the legs are involved more but for casual users and the mainstream, this is a strong start.

prepared by John Davies

photos supplied from Renegade Training's "18E

There is no disputing it but Kettlebell training has become a “cause célèbre” of the modern exercise world. While some praise its values to no end, still others recognize its limitations, thus creating the controversy.

Quite truthfully, the modern exercise “game” is both the vindicator of Kettlebell training and its assassin. Many of those who promote the tool in the media make such outlandish claims that the medium is an open target for those who see beyond the marketing efforts and countless “log-rolling” initiatives.

While the endless marketing imagery that likes to portray another historical perspective of the Russian exercise system, seems comedic at times given it is marketing to a group that conjures up grand images of being tough, with the ever-present black t-shirt on, it has deflected the mediums relatively steep learning curve, when taught properly.

The key to that notion is “taught properly” because while the much of the online training courses for Kettlebell training likes to promote a barbarian look to the medium, in truth it is façade that shields the public from a fun training tool for the mainstream. While this flies straight in the hornet’s nest of those who like to promote the tough-guy imagery of Kettlebell training, they are a simple tool that every training professional should know how to use but equally not espouse them as the panacea.
The great advantage of Kettlebell training is likely the simplicity of the tool as it is a basic fixed weight medium that the most effective movements are compound in nature. A new user, who is use to the standard isolationist exercises in most training environments, feels the immediate benefit of full body movements. Quite naturally, other mediums derive the same benefits but if the public finds kettlebells a “fun” approach to training, the responsible training professional needs to supply the proper learning environment to maximize benefit, within a safe learning benefit.

Though repetitious, Kettlebell training is a safe, effective resistance training method but in entering this genre, it is important to learn how to perform the movements correctly. Beyond the marketing of this sector, this is where I have some significant differences of opinion to much of the industry.

First off all training, regardless of medium, adheres to the my “Renegade Concept’s of Training™”, which are:

• movements trained, not musculature
• efficiencies of movement reinforced
• motor patterning and grafting of movement
• postural alignment is emphasized and perfected
• stabilization in the most destabilized training environments
• force developed such that it can be projected, accepted and redirected at maximal levels
• adopt to chaotic environments

This effectively outlines that force generated in compound movements is via a powerful drive of the lower body, despite the load being in your hands. Essentially, despite the weight, the kettlebell in this case, being in your hands, you perform the lift it with your legs.

While this might seem to be a modest difference from the standard approach but by using the legs, force increases exponentially and the movements become much simpler to perform. This is not only a “safer” approach to resistance training, as I never deviate from a neutral back position in the standard lifts but creates a problem for advanced athlete’s with Kettlebell training given the weight will not be sufficient. This is the peculiar nature of Kettlebell training because as you learn to use your total body in the lift, you will effectively have greater energy demands, thus improve fitness and potentially reduce body fat but you may find that you will quickly need to add further stimuli as the movements are “too light”.

Firstly, it is important to learn the basic lifts correctly. After learning the basic swing, the incumbent should capture the notion of generating power via the hips and legs and advance to the next lift; the Power Clean, from a "hang" position.

The Kettlebell Power Clean is an interesting movement that can be learned in a remarkably short time. It is a very short, quick movement and thus you have to learn how to lift the kettlebell just "enough" to perform the “catch”. Any above the “catch” will only cause problems with the bell striking the forearm and possibly causing injury. The position of the arm position is akin of a boxer in protecting their ribs and therefore the elbow is positioned against the ribs as the kettlebell is caught.

In the starting phase of the lift, the individual should be standing upright with feet slightly shoulder-width apart. To initiate movement push hips / buttocks back to a neutral back position (top photo)From this position, explosively driving hips up and forward, projecting elbows upward relatively close to the body as you rise up on your toes. As the kettlebells approach mid sternum level, the elbows shoot through, held tight against the rib cage and allow the load to smoothly land against the forearm (photos two and three). The kettlebell will be resting on the bicep / deltoid region while you simultaneously dip slightly underneath to "soften the catch" (bottom photo). At the completion of the movement, your fist will point directly towards your chin, with your elbows pinned against your ribs. To complete the movement, lift the elbow and thus allow the bell to smoothly descend in reverse order of the lift, catching it softly with your legs absorbing the pressure and begin the next repetition.

prepared by John Davies

photos supplied from Renegade Training's "Deuce's Wild"