If you have ready any of the Louie Simmons articles on powerlifting you will know that box squatting is a definite favourite drill of his to build strength and power. Since he knows a heck of a lot more about powerlifting than I do, I follow his teachings as close as I can. Here is the Max Effort workout I did today:
Box Squat, working up to max single
Good Morning 5 x 5
GHR 4 x 6-10
Saxon Side Bend 3 x 5
Pretty simple and small workout isn't it? Well with the weights I used on the Box Squat, it pretty much destroyed me!
We all want six pack abs, don't we? Well to get a beautiful stomach you need to be lean and have strong abs. The exercises we did in Monday's Kettlebell Workout will get you one step closer to that noble goal:
Mobility Work
Dynamic Warm-up
Swings x 20, 17 (thumbs only at the top)
Squat into Two Handed High Pull and Press x 11, 11, 12
Turkish Get-Up x 10
Single Leg Deadlift x 10+10, 10+10
One Arm Military Press x 8+8, 8+8
Leg Lifts 3 x max (small of the back always on the floor)
Seated Twist 3 x max (lift the kettlebell from one side of the body to other, putting it on the ground on each side)
Kettlebell Side to Side Weight Shift (think Cossack for stiff people) 2 x max
Kettlebell Side Bends in the Rack Position 2 x max
Overhead Twist Press 2 x max
Stretching
As you can see there was a ton of ab work. To me this is great because your stomach can never, ever be strong enough!
Ok, so it was Saturday afternoon and it was just me and another dude. But it was still pretty fun! The purpose of Saturday's workout was a total body hypertrohpy session. Here is what we did:
Front Squat 5x5, gradually increasing the weight, maxing out on the final set only
Dips 5 x max reps (weighted)
Pull-ups 5 x max reps
Istan Javorek Barbell Complex # 1 x 3 sets (Barbell Upright Row x 6, Barbell High Pull Snatch x 6 Barbell Behind the Head Squat Push Press x 6, Barbell Behind the Head Good Morning x 6, Barbell Bent Over Row x 6)
The front squats, dips and pull-ups were done at a steady pace, focusing in piling on the weight. The Barbell Complex was light, fast and incredible taxing! My friend Casey, who had never done complexes before watched me do one round first. All he had to say was, "that looks hurty." How right he was, after each set he did his best not to pass out.
Thursday's kettlebell class was the first one we did this week as Monday was a holiday. It was fun to get back with the group and swing some iron around. Here is the workout we did:
Kettlebell Swings 3 sets x right hand for 5 reps + two hands for 8 reps + left hand for 5 reps
1 Hand Kettlebell Clean and Squat Thrust 3 sets x 5 reps per side
1 Hand Floor Press + 1 Hand Rack Walk 3 x 6
Kettlebell High Pull and Catch into Overhead Walk 3 x 6
Kettlebell Curl to Overhead to Triceps Extension 3 x 8
1 Arm Farmers Walk (keep straight upright) 2 x circumference of the room
As you can see we did some complexes here (adding exercises together into one movement). This made the workout more demanding than it appear on paper. We also did a some walking movements with the kettlebells. Carrying drills are great because they make the whole body work together. Doing Farmers walks, overhead walks or side loaded walks will really challenge your ability to remain stable and tight, making you stronger overall. Plus they get you sweating pretty darn fast!
Before I get into my post about Zercher Squats, I just wanted to note that I did Javorek's Barbell Complex #3 yesterday (see previous posts), and I am sore from head to toe. My back and calves are especially sore, yet I feel awesome! These complexes are brutally tough but invigorating at the same time. It reminds me of the first time I threw around a kettlebell.
Back to Zercher Squats, this drill is great for building power in the hips and back and is a nice change from having the bar on your back. To do a Zercher Squat, place the bar on low pins, just below your chest. Now hook your arms around the bar with the bar resting in the crooks of your arms. Keep the bar tight to your body, un-rack the weight, get tight in your midsection, then squat down until your elbows are on your knees. When you come up keep your head up and back and really drive with your hips.
Variations of Zerchers include Zercher Deadlifts. Alexander Karelin, the great Russian Wrestler, could do 10 reps with 440 lbs in the Zercher Deadlift. Perhaps that is why he could grab and slam a 300 lbs Olympian to the mat at will?
The Zercher Good Morning is another variation. Similar to the squat, but push your but back instead of down and let the bar hang in front of the knees, then you can come back up the same way or drop the but and squat up (Good Morning Squat).
To give you an idea of frequency, I have done 2 max effort workouts with the Zercher Squat in the last 3 months. The weight has increase 30lbs from the previous workout to the last. A big part of the lift is gaining confidence with the weight in your arms. After each Zercher workout I am extremely sore in the abs, hips and upper back. This is a great sign as it tells you where the Zercher hits. If you want to lift big weights your need to have strong hips and powerful back.
If you are a strongman, Zerchers could really jack up your stone lifting, but I just guessing here as I suck at stone lifting!
If you are looking for a new power development exercise, give Zerchers a chance!
In a previous post I explained the concept and benefits of Complexes. Simply put a complex is a series of drills done in a row without putting down the weight. The were developed by Istan Javorek and are now used by all kinds of great strength and conditioning coaches world wide.
After reading Dan John's article in T-Nation about complexes, then researching them on Javorek's site, I decided to give them a try.
Friday was Javorek's Complex number 1, and Saturday was Complex number 2. As this was my first time doing complexes I decided to keep the weight light at only 95 lbs and the reps high. I did the Complex number 1 for 4 sets of 8 reps. Do all the reps of the first drill, then all the reps of the second and so on.
Romanian Deadlift
Row
High Pull
Military Press
Overhead Squat
Good Morning
As you can see this is a pretty sadistic complex. Each drill is a full body move that will get you leaking on it's own. Do all six together and you will be trying not to lose your lunch. After each set I required about 2-3 minutes to recover, and needed a towel to wipe face off. The metabolic effect from these complexes is incredible! When the four sets were completed I did some light posterior chain and ab work, but was essential finished. Let's just say I slept well that night!
Complex number 2 was done the next day. I was a little sore after Friday's session despite the ridiculously light weight. Again I chose to use 95lbs and do 4 sets of 8. I could use more weight but why rush it? It is better to learn to do these properly than to hurt myself trying to be a hero!
Javorek's Complex number 2:
Barbell Upright Row
Barbell High Pull Snatch
Barbell Behind the Head Squat Push Press
Barbell Behind the Head Good Morning
Barbell Bent Over Row
This complex was even more brutal than the last one! The High Pull Snatch had me gassing out on the 3rd rep. I don't think I made 8 reps on that drill one time this workout! What a tough workout, I just stood by the platform leaning against the wall gasping for air and trying to regain my balance for about 5 minutes. I thought I was in great shape with all the kettlebell workout I do, but this is a whole new beast. After the complex session I did a few sets of chins and pull-ups but again was pretty much smoked. That night I was so hungry it was insane. I can't even begin to tell you how much I ate after this workout.
Javorek Complexes definitely have an incredible metabolic effect. Do them a few days in a row, if you can, and the effect is multiplied exponentially. My plan is to do them twice per week, sticking with the 3 or 4 sets of 8 until I have done all 6 Barbell Complexes, gradually increasing the weight. Once I have done all 6 complexes I will start mixing up the set and rep ranges as suggested by Javorek.
Here are the other Javorek Barbell Complexes with his recommend set/rep scheme:
Javorek Complex number 3:
Barbell Regular (Supinated) Curls x 6
Barbell Upright Row x 6
Barbell High Pull Snatch From Hip x 6
Barbell Behind The Head Press x 6
Barbell Bent Over Row x 8
Barbell Behind The Head Squat Push Press or x 6
Barbell Behind The Head Seated Press x 6
Barbell Behind The Head Good Morning x 10
Barbell Behind The Head Quarter Squat x 10
Barbell In Front Of Thighs Special Good Morning x 10
Javorek Complex number 4:
Barbell Regular (Supinated) Curls x 3
Barbell Upright Row x 3
Barbell High Pull Snatch From Hip x 3
Barbell Behind The Head Press x 3
Barbell Bent Over Row x 3
Barbell Behind The Head Squat Push Press x 3 or
Barbell Behind The Head Seated Press x 3
Barbell Behind The Head Good Morning x 5
Barbell Behind The Head Quarter Squat x 5
Barbell In Front Of Thighs Special Good Morning x 5
Javorek Complex number 5:
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Push Press x 4
Barbell Alternate Leg Step Up On Box x 8+8
Barbell Upright Row Medium Grip x 6
Barbell Bent Over Row Medium Grip x 8
Barbell High Pull Snatch Medium Grip x 4
Barbell Behind The Head Quarter Squat x 10
Barbell Good Morning x 16
Barbell Back Squat Jump x 6
Javorek Complex number 6:
Barbell Upright Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Back Squat Push Press x 3
Barbell Alternate Leg Step Up On Box x 3+3
Barbell Upright Row Medium Grip x 3
Barbell Bent Over Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Behind The Head Quarter Squat x 4
Barbell Good Morning x 4
Barbell Back Squat Jump x 2
As you can see there is a ton of variety here, six amazing workouts that will turn you into a machine! Start manipulating the set/rep schemes and you have endless variations. This is only the barbell complexes too, Javorek has 8 dumbbell complexes also! It looks my hypertrophy sessions are booked up for the year!
Here is a video I found of a teenage athlete using a Javorek Barbell Complex:
The volume has been rising lately, and my ears are ringing from it. Thursday's class had me ready to sleep for 24 hours straight when it was done. Here is what we did:
Mobility Work
Dynamic Warm-up (jumping jacks, sit-ups)
Kettlebell Complex, 3 x 8-10 (right arm clean and press, swing, left arm clean and press)
Turkish Get-Up x 10, pausing at each stage in the lift
Kettlebell High Pull and Press 3 x 10 (grab the bell by the horns, squat down then thrust up and press the bell overhead)
Kettlebell Clean and Lunge 2 x 10
Kettlebell Standing Overhead Twist 2 x 16
Side Swing 2 x 10 each side
Figure Eight 3 x 10
1 Leg Romanian Deadlift 2 x 6-10 per side
Russian Twist 2 x 10
The reps were high and the pace was fast, but what better way to burn some bacon off your butt!
You have got to see this post and video and the end folks. This is the most amazing blog post on how to be successful in ANY endeavour I have ever seen in my life!
The next you lament or complain that you are not a millionaire, don't have abs or a gold medal, ask yourself if you have even CHOSEN to be a success yet? Then ask yourself, "are you willing to die on a treadmill".
Q: I hate cardio. But I also hate being fat. Do I have to do cardio to get lean?
A: No you don't have to. But it makes the whole process a lot tougher. Nothing magical happens when doing cardiovascular exercise - it just burns calories. High intensity 'cardio' burns more calories than low intensity 'cardio'. And low intensity obviously burns more calories than no cardio.
But remember - cardio is really a generic term to describe exercise that targets the cardiovascular system. That covers a lot of different things from steady state aerobic work to interval training to barbell complexes and circuits.
I think most people don't like walking on a treadmill and being completely bored. I understand that. But if it's traditional cardio that you dislike - you can do some "non-traditional" cardio (as featured in the Metabolic Acceleration DVD) and burn even more calories.
If you are dieting down for a show or a photo-shoot and have a lot of time, I don't usually add in any type of energy system work in the beginning - we work on creating a caloric deficit through diet only - adding in more calorie burning in the later stages. However if you need to drop fat as fast as possible - some extra energy system work is necessary (we currently use the metabolic acceleration programs, or kettlebells and TRX routines).
But at the end of the day -- is going for a walk for 30 mins each day really all that bad? Get your Ipod on, some good music or an audio book and head out the door. Cardio is just a tool to burn calories when you're trying to get lean. It makes no real difference in terms of fat loss whether you burn the calories off, or don't eat them in the first place.
Q: Any new fat loss or cardio programs out there (my goal is fat loss)?
A: Besides the Metabolic Acceleration DVD we've been using the TRX and kettlebells to great use in our facility. The TRX is a great tool - we are bringing the TRX organisation in to do a staff training session for us next week.For a completely different stimulus - I've been hearing a lot of buzz about MMA - RIPPED - the first fat loss program that uses MMA exercises and techniques to create a fat loss effect. It's NOT a program for a fighter to get in contest shape - it's a program aimed at the guy or girl who is looking to get lean - but is bored with the gym or traditional exercise - this sounds like a fun program - made up of MMA interval circuits, and MMA technique circuits - all while working on MMA skills. Definitely something different. Check it out HERE
For more on the science of fat loss - (when you understand this - you can actually design your own fat loss programs - check out Fat Loss University )--
Like most hard training people out there, I am always looking for a way to increase muscle mass and decrease body fat. Yesterday I read a great article by Dan John espousing the benefits of complexes.
What are complexes? Simply put they are a series of exercises done in a row without putting down your chosen weight. Pick 4-6 exercises, choose an amount of reps, then get to work. An example of a barbell complex could be:
Romanian Deadlift
Row
High Pull
Military Press
Overhead Squat
Good Morning
As you can see this is a seriously dense amount of volume! A complex like this will get your heart rate up in no time, so expect to require some long rest periods between sets! I recommend starting with the bar only, increase the weight with each set until you find that money zone! Istan "Steve" Javorek is the originator of the complex and he has seen amazing results with his athletes using these.
Complexes can be done with a barbell, dumbbells or kettlebells. I have used them extensively with kettlebells for fat loss but never really committed to using them with a barbell or dumbbell. As a challenge to see just how effective complexes are for building mass I will be using them on my hypertrophy days twice per week.
If you need to try something different to get yoked, maybe you need to make your training more complex?
I have been reading a lot of Louie Simmon's powerlifting writing for the last few months in order to help improve my max strength. Louie is a huge proponent of the Max Effort method for developing strength. He advises you to work up to a max single or triple on an exercise, then next week select a different drill to max out on. By rotating through several drills each Max Effort day (once per week) you develop great strength but do no burn out.
After reading his articles numerous times I finally realized that he recommends doing a Good Morning variation 70% of the time for the Max Effort drill! That is a lot of Good Mornings! Why so many, well from what I understand nothing works the posterior chain and improves the squat and deadlift faster than Good Mornings.
The key to safe Good Mornings is to inhale into your gut and create some great pressure in your abdominals. When you descent, push your ass back and keep your back straight. Do not just go down and let your back bend like an old man!
Armed with this knowledge I will be striving to do a variation of the Good Morning 7 out of 10 Squat/Deadlift Max Effort days. Here is what I did today:
Back Parallel to the floor Good Morning x worked up to a max triple
Back Parallel to the floor Good Morning 80% x 25 reps total
GHR 5 x 10, time to start adding more weight here!
Roman Chair 4 x 4-6
That was all. I planned to do some sled pushing but it was being used by a personal training and his clients. I have to start training with some real lifters. Today in the gym some idiot was buying something over the phone with his credit card! He was literally calling out his cc numbers over the phone!!!
Today's class was tough, we did a ton of volume and by then end of it I was spent. I think the February challenge of daily Turkish Get-ups is wearing me down too much. This workout buried me into the ground and this is my first workout back after Sunday's rest. That is a very, very bad sign. I may have to scrap reduce the volume somewhere here in order to survive.
Thursday's calls was brutal! I don't know what it was but I was sweating more than those fat people on "The Biggest Looser" when they sit down to dinners with tons of junk food placed in front of them. The intensity has been increasing, and I am feeling it. This morning I felt like a gang of bad ass midgets assaulted me with bars of soap wrapped in towels.
Anyways, enough about me and my bad analogies. Here is the workout we did in Kettlebell Class:
As you can see we did a lot of full body movements that really got the metabolism reved up. My fiance went to bed almost as soon as we got home. She was so worn out she almost fell asleep at the table! Oh well, more food for me!
The Bruce Lee Kettlebell Punch Swing stands out in the workout as something new and different. Why is named after Bruce Lee? Probably because he was bad ass and so are kettlebells!
Basically do a normal swing but keep your palm facing down as your arm reaches parallel to the floor. When the arm hits parallel, punch forward, causing the kettlebell to come over your hand and lightly bump the back of your hand. Then pull your hand back and bring the kettlebell in front of your hand (normal swing position) as the kettlebell begins it's descent.
The purpose of this drill isn't just to get really good at shadow boxing kettlebells. The purpose is to teach the punch through technique that is used in kettlebell snatches. How many times have you tried to teach someone the snatch only to end up hurting their wrists? Well, use this drill as a progression.
swing
clean
Bruce lee punch through swing
snatch
Once they can do the punch through without hurting their hand or wrist, show them a proper snatch emphasizing the punch through technique. This will dramatically decrease the learning curve for kettlebell snatches
What's up party people. Tuesday and Wednesday were max effort days, lower and upper body days respectively.
Tuesday's workout was max effort lower body. Here is what I did:
Good Morning, work up to a 3 rep max (never do max singles in the GM!!)
Good Mornings, decrease the weight and bang out out 25 reps total (5 x 5 or whatever)
GHR x 40 reps
Roman Chair x 40 reps
Wednesday's workout was max effort upper body:
Bench Press, work up to a 1 rep max
Narrow Grip Bench Press x 25 reps total
Cable Row x 40 reps total
Reverse Cable Fly x 40 reps total
To increase muscle mass I have been doing some good volume work with the max effort drill after maxing out. To do this, work up to a max single, then drop off the weight down to about 70-80% and get some good sets of 3-5 reps in. I strive for 25 reps total, letting the sets fall as they may. Pavel refers to this as the Bear method. Basically you work your strength first, then do enough volume to illicit quality hypertrophy in the muscles that drive your lifts. I never respond well to high reps (8-10) and I hate isolation movements, so I find the method works pretty well.
The workouts listed about are pretty simple, and with 4 exercises a piece move pretty fast. But let me tell you, banging out compound lifts after working up to a max effort attempt is no picnic.
Monday's kettlebell class was my first workout since catching the flu last Wednesday. It felt tougher than normal due to just recovery, so I was panting and swearing like mad. The workout itself was pretty fun and creative though so despite it's difficulty I really enjoyed it. A new drill we tried in class was the SOTS Squat. This is an incredible drill I had never done before. Learn how to do it further down. As for the whole workout, here is what we did:
Mobility Work
Dynamic Warm Up (jumping jacks, push-ups, sit-ups)
T-push ups (without the push-up part, so T's planks I guess)
1 Kettlebell OH Squat and Touch Ground (one hand pressing the kettlebell, the other hand touches the ground at the bottom of the squat)
SOTS Squat (squat down and press the kettlebell overhead at the bottom of the squat, then rack it and squat up) See the video below!
Kettlebell Leg Raises (hold the kettlebell overhead, do leg raises keeping your lower back against the floor)
Kettlebell Belly Weighted Sit-ups (keep the kettlebell on your belly and do sit-ups)
Stretching
Check the video of the SOTS press below, he does some squats first, then does a proper SOTS press. This is an AMAZING drill to build core strength and tension. Nothing teaches to have a strong and firm stomach than the SOTS press. Before squatting down, be sure to suck in some air down to your stomach, not your chest. Then squat down slowly with the kettlebell(s) in the rack position. At the bottom of the squat, pause and press the bell(s) up. Rack them and squat back up. If you haven't soiled yourself, do another rep.
In November we at M-2Sport.ca did the Kettlebell November Challenge, a month long journey of 200 kettlebell swings per day. Out of this we became tougher, more disciplined, leaner and way better at the kettlebell swing. Now February has arrived and so has a new challenge
The February Kettlebell Challenge is as simple as it is brutal. 28 days straight of 10 Turkish Get-Ups per day, every day!
Here are the rules:
Do 5 TGU's per side per day
Do them every single day no matter what!
If you do miss a day you suck. Add them to tomorrow and live in shame.
Why do the February Challenge? Why not?! Are you too good at TGU's to get any benefit? Are your abs too strong, your shoulders to stable and is your fitness too good? If not, then you will see benefits from this challenge. TGU's are an amazing drill for core strength, shoulder health and stability and conditioning. Plus with no impact of unhealthy joint angles, you can do them daily and reap the benefits without joint pains.
At the end of this challenge I expect to have stronger abs, especially obliques, healthier shoulders, and be a wee bit leaner.
Some of you may question why we are only doing 5 reps per side, why not 10 or more? First off, since we are doing them every day, the idea is a little over the long haul, not complete destruction. Secondly, we will be training as usual during this period. For me that means:
As you can see my training routine is a full load. The TGU's will happen at lunch or right before my training sessions. If the volume of TGU's is too high, it will run me into the ground!
Think about the challenge long and hard before you start it, because if you fail I will question your mental toughness!
A -I first saw a kettlebell when I started training with my friend Ryan Shanahan
Q -Describe your first time picking up kettlebell and / or your first work out?
A -The first time I worked out with a kettlebell was a learning experience to say the least. I was used to working out with free weights were the key is slow controlled movements so I had to retrain myself to the speed and cardio involved in a kettlebell workout.
Q -What is your favorite kettlebell exercise?
A -Probably the “clean and press” just because I have the most comfort with it, but the ones that challenge you the most have the best effect.
Q -Why do you Love Kettlebells?
A -They are always a challenge and there are so many variations. A kettlebell workout involves your whole body, every muscle gets involved in the workout and the next day you feel it in places you don’t even realize you were working out. You think you’re in good shape until you do an intense kettlebell workout and you’re completely out of breath at the end. Also whenever you start to get to comfortable with your workout there is always new ways to change it up.
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