Modern Monday: Kettlebells and Sledghammer circuits for recovery

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