Modern Monday: bootcamp classes with Kettlebells to improve recovery

The most common omission in training plans is insufficient time dedicated to improve muscular fatigue. This goes completely against the grain of exercise plan developed by a experienced, successful coach who knows a properly designed training regime strategically targets recovery.

 

Regrettably, mainstream exercise circles as well as upper reaches of athletes rarely devote sufficient time to recovery and results languish. However, by emphasising methods to improve recovery the overall effectiveness of training will dramatically improve,

 

With that said, whether your goals are to improve athletic performance, lose weight or general health you are more likely to achieve your goals by placing significant emphasis upon recovery.

 

A well designed exercise and dietary plan will make use of the following three broad approaches to improve recovery and 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.

 

This weeks Modern Monday uses a rugged “bootcamp”

 

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

 

Circuit: repeat 3 – 4 sets
Kettlebell Clean (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Renegade Squat Pull x 30 seconds

 

Kettlebell Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Iron Cross x 30 seconds

 

Kettlebell Clean and Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Renegade Squat Pull x 30 seconds

 

Kettlebell Clean, Front Squat and Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds

 

Continuous motion, rest 45 seconds – 1 minute between sets

 

How to perform Iron Cross

 

How to perform Squat Pull

 

How to perform Cossack Squat

 

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)


 

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

 

Renegade Rows

 

Barbell Rollout

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 Brad Neitzel
Second from the top photo: Tammy Bravomalo

 

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