Modern Monday: Kettlebells and Medicine Ball training for recovery
The common omission of most exercise regimes is the lack of measures to improve recovery. Improving recovery is a cornerstone of elite athletic development programs, yet within the general mainstream it is unfortunately an afterthought if best. However by targeting recovery, whether at elite or beginner level, the overall effectiveness of training will dramatically improve.
Whether your goals are to lose weight, improve general health or within athletics, by placing significant emphasis upon recovery goal achievement is more likely.
A properly designed training regime will make use of the following three areas to improve recovery and accelerate results.
- Contrast showers, Ice and Epsom salt baths, massage therapy
- 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.
- 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 in you “Summer of Shred” the following Modern Monday Kettlebells and Medicine Ball training for recovery should be today’s routine.
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 on soft-surface, with flats at 75% maximal speed but no greater
Between each repeat walk 20 metres but no greater and no stopping.
Between each set rest 60-90 seconds
i) 100m, 100m, 100m
ii) 100m, 100m x 2, 100m
iii) 100m x 2, 100m, 100m x 2
iv) repeat set (ii)
v) repeat set (i)
Note: “100 m x 2” refers to running 100 metres, touching the stop line and returning immediately on the same path. Do not round corners and line must be touched.
Circuit: repeat 3 – 4 sets
Iron Cross x 15 reps
Jumping Jacks x 30 seconds
Kettlebell Swings x 30 seconds
Shuffle Splits x 30 seconds
Renegade Squat Pull x 15 reps
Burpees x 30 seconds
Medicine Ball Scoop throw backwards x 6 rows
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
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’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
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