KettlebellPlanet.com

Get your mind out of the gutter, at least until about 10 pm. The pumping in this workout refers to high rep ballistic drills and the grind refers to the less dynamic movements. The idea here is to alternate between and explosive drill and a grinding drill to sneak in extra work by allowing your heart rate to come down a bit.

Here is the last kettlebell workout of 2009, do all the warm-up body weight work without stopping. For the kettlebell drills, rest about 30 seconds between each drill:

• Mobility Drills, 5 minutes
• Dynamic Warm-up, 5 minutes
• Body Weight Drills, 10 minutes done in a circuit fashion hitting your weak points
• Kettlebell Swings x 30
• Windmill x 6 each side
• Swings x 25
• Windmill x 6 each side
• 1 Arm Swing x 15 each side
• 2 Kettlebell Press x 8-10
• 1 Arm Swing x 15 each side
• 2 Kettlebell Press x 8-10
• 1 Kettlebell Clean x 10 each side
• Bent Press x 5 each side
• 1 Kettlebell Clean x 10 each side
• Bent Press x 5 each side
• Snatch x 10 each side
• Goblet Squat x 10-20
• Snatch x 10 each side
• Goblet Squat x 10-20
• Figure 8 to Hold x 6-8 each side
• Halo x 5 each way
• Figure 8 to Hold x 6-8 each side
• Halo x 5 each way

If you are not pouring sweat and trying not to puke up your lungs then either your kettlebell is too light or your rest periods were too long. Either way, this workout will help you look a little tighter before the party.

If you are stupid and you hate my workout, try this New Year's Eve workout instead!

Ken Blackburn

Hello everyone,


We are in the process of adding dates/events to our 2010 schedule. Below is a list of events we have added so far.

*Check back frequently since we will be confirming more events over the next couple weeks.

*Registration for the Arnold Kettlebell Sport Championships will be up on the website very soon.



Certifications:

CKT Level 1 Course - London, England - March 13 - 14, 2010

CKT Level 1 Course - Kuala Lumpur, Malaysia - March 20 - 21, 2010

CKT Level 1 Course - Edinburgh, Scotland - March 20 - 21

CKT-FMD Level 2- Belmar, NJ - March 27-28

CKT-FMD Level 2 - Milan, Italy - April 17-18, 2010

CKT-FMD Level 2 - Kuala Lumpur, Malaysia - June 26 - 27, 2010



To register for any of the above - please visit:

http://www.ikff.net/events-calendar.html
Steve Cotter Events/Workshops:

Steve Cotter Book Signing - Jan. 9 - Fitness Mart Inc.

Grand Opening - Jan. 27 - Gonzales Sports Center

Nike Super Workshop - Feb. 1-3 - Beijing, China

Nike Super Workshop - Feb. 4-6 - Shanghai, China

Perform Better Functional Training Summit - June. 4-6 - Rhode Island Convetion Center

Perform Better Functional Training Summit - Aug. 6-8 - Long Beach Convention & Entertainment Center



All the best,

Ken

http://www.ikff.net/

Our gym recently added  an 88 lbs kettlebell so lately I have been mixing barbell training with kettlebell training in the same workout instead of separating them. This allows me to do some heavy lifting and then some metabolic work in the same session, which I think is great!

Here is the workout I did today.

• Heavy Deadlifts, work up to a max single, don't be afraid to miss your last pull
• Kettlebell Swings 3 x 10-15 (or more if you don't have a heavy bell)
• Two Hand High Pull 2 x 10
• Clean 1 x 10 each arm

As you can see I didn't do a ton of volume with the kettlebell. There are two reasons for this, first off I was pretty tired from maxing out on the deadlift, and secondly this was my first time using an 88 lber in about 1 year. A workout like this is more stressfull than you might realize and pushing it too much with a ton of volume could do more harm than good.

Scott Sonnon's TACFIT Kickboxer 1D Workout

For Time, Compete 6 Rounds Non-Stop:


* 30sec Double Clubbell Swings (70lbs)

* 30sec Two-Handed Kettlebell “Sambo” Swing (32kgs)

* 30sec Plyometric Hurdle Triple Jump (24inches)

* 30sec Jumping Medball Leg Lift (14lbs)

* 30sec Two-Handed Clubbell Side-Rockit (45lbs)

* 30secR/30secL Unilateral Clubbell Bulgarian Split Squat (45lbs)

* 2X30sec Plyometric Cossack Lunge Leg Extension

* R.E.S.E.T. Breathing to 65% of maximum heart rate before the next round

Tuesday is usually my speed bench day, but since I couldn't make it to the gym I decided to use my trusty kettlebells instead. Here is the workout I did:

• Joint Mobility Work
• Dynamic Body Weight Warm-up
• Glute Work paired with Ab Work
• 2 Kettlebell Military Press 4 x 6-10 paired with 1 Kettlebell Bent Over Row 4 x 10-15
• 2 Kettlebell See Saw Press 4 x 4-6 paired with 1 Kettlebell Bent Over Row 4 x 10-12
• 1 Kettlebell Bent Press 2 x 5 each arm
• Kettlebell Halo 4 x 5 paired with Curls and Extensions 4 x 6-8

As you can see this workout had an upper body focus. The idea here was to hit my muscles with some volume to induce or at least maintain hypertrophy.

Check it out here guys, Sucker Punch: Jason Ferruggia

Scott Sonnon demonstrates TACFIT Fighter Hybrid Circuit 1B:


Complete 7 Rounds of the following:

* 20secR/20secL Drop-Step Clubbell Twists

* 20sec Airborne Jump Squats

* 20secR/20secL One Leg Diagonal Medball Slams

* 20sec Bridge Rope Cross-Pullups

* 20sec L-Seat Dips

* 20sec Knee-on-Belly Kettlebell Rows

* 20secR/20secL Side-Plank BOSU Pushups

* 20sec Takedown Get-Up Complex

This morning I tried something a little different that I learned from Dan John and Dragon Door. It is a simple kettlebell routine to loosen you up and maintain your base of conditioning. I have added this kettlebell regime to my regular morning body weight drills.

• Joint Mobility Drills
• Dynamic Warm-up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-ups)
• Bridge x 20 reps
• Push-ups x 15 reps
• Bridge x 20 reps
• Leg Lifts x 15 reps
• Bird Dog x 20 reps
• Push-ups x 15 reps
• Single Leg Bridge x 20 reps per leg
• Leg Lifts x 10 reps
• Clam Shells x 20 reps per leg
• Push-ups x 10
• Kettlebell Swings x 12 minutes, don't push the reps too hard if you are going to do these daily. I did 230 total to give you an idea
• Turkish Get-Ups x 5 minutes total, I didn't count these
• Kettlebell Halos x 10 reps
• Body Weight Depth Squats x 10
• Hindu Push-ups x 10
• Depth Squats x 10
• Halos x 10
• Depth Squats x 10
• Hindu Push-ups x 10

As you can see I do a lot of movements so to keep the time short I don't really rest between exercises. Do your best to keep moving and only stop when you have to.

In case you don't know what halos' are, check this video out.

Well, all the holiday gorging seems to have done my squat well, if not my belly. I don't recommend you get fat to increase your squat, but it does help.

• Reverse Band Squat, work up to a heavy single, then add the reverse bands and work up to an absolute max single (don't be afraid to fail if you have good spotters)
• Kettlebell Swings 3 x 10, use the heaviest bell possible
• Decline Weighted Sit-Ups 3 x 10

I didn't do much accessory work because it took a lot of sets to get to a max single on the band squats. Once those were done we were all pretty burned out.

Scott Sonnon demonstrates TACFIT Fighter Hybrid Circuit 1A:

Complete 5 Rounds of the following:

* 20secR/20secL Bulgarian Split Squat (185lbs)

* 20sec Plyobox Jumps (14, 18, 24 inches)

* 20sec Lateral BOSU Step-Up

* 20sec Upright Barbell Speed Row

* 20sec Band Resisted Shoulder Throw

* 20secR/20secL One-Leg Diagonal Medball Slam

* 20sec Stability Ball Flag Pushup

* 20sec Thick Grip Clubbell Renegade Row (50lbs)

Well, the holiday gorge fest is pretty much done. I gained a whopping 10 lbs in only three days! I just hope it's mostly water retention and not 10 lbs of solid fat!

Anyways, here is the bench press workout we did today:

• Chain Bench Press, 100 lbs of chain at the top, work up to a heavy single
• 3 Board Bench Press, still using chains but adding a bench shirt if you have one, work up to a max single
• Pull-Ups x 50 total reps
• Narrow Grip 3 Board Bench Press, body weight x max reps (I did 29 reps)
• Fat Bar Dumbbell Rows 3 x 15

This was one hell of a tough training session for me. I was literally shaking after the workout. If you can do sets of pull-ups between the pressing, go for it. It will save you a lot of time.

If you are anything like me you are right about to put yourself into a two day Christmas Food and Drink Coma. Instead of doing the sensible thing and attempting to limit your tasty holiday cheer consumption, why not do your damage control with a kettlebell?

Here is the Christmas Eve Fat Ass Prevention Kettlebell Workout that I just finished before the flood gates opened up! Do all the body weight work straight through without any stopping. Rest about 1 minute before starting the kettlebell complexes

• Mobility Work (joint stuff), 5 minutes
• Dynamic Warm-up (reverse lunge, side lunge, inch worm, Russian twist, t-push-up)
• Bridge x 20 reps
• Leg Lifts x 20 reps
• Bridge x 20 reps
• Leg Lifts x 10 reps
• Bird Dog x 20 reps
• Sit-ups with arms extended overhead x 10 reps
• Single Leg Bridge, right leg x 20 reps
• Sit-ups with arms extended overhead x 10 reps
• Single Leg Bridge, left leg x 20 reps
• Plank x max time
• Clam Shells x 20 reps each leg
• Plank x max time

Rest one minute, then start the Kettlebell Complex. I used one 24 kg kettlebell so feel free to adjust the reps up or down based on the weight of your kettlebell(s) and conditioning. Do four rounds of about 5 reps per hand per drill. Do not stop to rest until you have completed an entire round, then rest two minutes.

• Windmill x 5 reps each hand
• One Arm Swing x 5 reps each hand
• Clean x 5 reps each hand
• Snatch x 5 reps each hand
• Figure 8 to hold x 5 reps each hand

This doesn't look like much, but keep in mind each round is 50 reps without a break! Don't be surprised if half way through your rounds you are talking yourself out of doing the fourth one. It is natural, but fight the urge to be fat until after the workout is complete. Once the workout is over however......enjoy your Christmas!

Now, if you are totally out to lunch and you hate my workout, check out this other Christmas workout I found.

IKFF CKT Level 1 Course - Edinburgh, Scotland


Host: IKFF--International Kettlebell and Fitness Federation

Type: Sports - Sporting Event

Network: Global

Start Time: Saturday, March 20, 2010 at 9:30pm

End Time: Sunday, March 21, 2010 at 5:00am

Location: Energy Gym

Street: BRFC, Meggetland, Colinton Road
Description:

There are no pre-requisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting.
Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.

As a certification, we have 3 high level goals:
Mastery of the basics

Coaching skills

Business/Marketing skills
Benefits:
Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual and Level 1 Course Manual. The former is a high level overview of the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. The Level 1 Course Manual provides detailed information in regard to the exercises taught, program design, key principles etc.
Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.

Post Certification Support - Our primary core value at the IKFF is member support. Thus, upon successful completion of the course, you will receive:

*25% discount on kettlebells and a 15% discount on books, DVD's and clothing

*Access to the online forum and private CKT forum

*Access to the CKT Resource Center on the website

*Continued Education (elgible for CKT-FMD Level 2 Course)

Register here:

http://www.ikff.net/index.php?option=com_content&view=article&id=122&Itemid=40

Remember to do some extra kettlebell work when you have the chance to burn off all that holiday cheer!

Scott Sonnon demonstrates TACFIT Groundfighter 1C:


For Time, 6 Rounds (30sec recovery between):

* 30sec Lateral Plyometric Medball Pushup

* 30sec Recline Plyometric Rope Pullup

* 30sec Stability Ball Flag Pushup

* 30sec Recline Bridge Rope Pullup

* 30sec Double Clap Plyo Medball Pushup

* 30sec Thick Grip Clubbell Renegade Row

Instead of speed squats we are doing 3 week cycles of heavy deadlifts on Wednesdays. The fourth Wednesday will be a speed/deload deadlift workout.

AM

• Mobility Work
• Dynamic Warm-up
• Glute Work with Push-ups between sets

PM

• Reverse Band Deadlift, working up to a max single
• GHG 4 x 5-8 paired with Cable Rows 4 x 15
• Weighted Incline Sit-Ups 4 x 10 

Scott Sonnon demonstrates TACFIT Grappler 1E:

Succinct, Simple, Explosive

Go as light weight as you must in order to explosively accelerate!

And remember TWENTY ROUNDS non-stop!

For Time, 20 Rounds Non-Stop:

* 5 Kettlebell "Sambo" Swing

* 5 Barbell Speed Row

* 5/5 Band Towel Snap Down

* 5/5 Band Towel Speed Row

* R.E.S.E.T. Breathing to 65% of your maximum heart rate before the next round
 

Sometimes it is a good idea to do heavy work after your speed benching. Use this sparringly, but when you choose to do it, go for broke!

AM

• Mobility Work
• Dynamic Warm-Up (reverse lunge, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups between each drill (bridge, bird dog, single leg bridge, clam shell)

PM

• Speed Bench, 60% raw max weight, 9 x 3
• Narrow Grip Sponge Board Press, 3 x 5 increasing the weight each set
• Smith Machine Push-ups 2 x 10 for each level
• Set the bar at the lowest level, plank yourself over the bar and do 10 push-ups, then raise the bar one setting and do another set. When you have done 10 push-ups at each level that is one set.
• Pull-ups x 50 total reps (you can do sets of pull-ups between your pressing work instead of waiting until the end)

http://www.youtube.com/watch?v=XAepz-pH5UE

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups between each drill (bridge, bird dog, single leg bridge, clam shell)
• 1 kettlebell Swings 3 x 20, paired with Planks 3 x as long as possible
• 2 kettlebell Clean 3 x 15, paired with Windmills 3 x 5 each arm (or more if your kettlebell is light)
• 1 kettlebell Snatch 3 x 10, each arm paired with Renegade Row 3 x 5 each arm
• Alternating Cleans 3 x 6+6
• Figure 8 to a Hold 3 x 8 each arm

Here is a video of alternate cleans if you haven't seen them before. They get your heart rate up like nothing else!



And now the Figure 8 to a Hold. This one works a ton of different muscles at once!

• Bench Press, work up to a raw max single, then keep going up to a three board max single
• Pull-Ups x 60 total paired with Dips x 100 total
• Machine Row 2 x 15 paired with Cable Triceps Extensions 2 x 15

You might have to go easy on the dips if your joints are a bit beat up after the heavy benching. I usually do about half the pull-ups during my bench press warm-ups (back and forth), then when the weight gets heavy I stop the pull-ups until I am done benching.

You really can't do enough pull-ups/chin-ups. They will keep your shoulders healthy and make your back look and function great. If you think you are good enough at pull-ups and don't have to work them any harder, check out this video. Just don't forget to train your legs!

Hey guys, check out this link to a nice workout Jay sent me,

http://ezinearticles.com/?Nasty-Kettlebell-Complex-For-Gladiators!&id=2939431

I bought a pair of Metal Ace Pro Briefs for my max effort squat work a couple of months ago to help keep my hips healthy and handle more weight out of the monolift. For the recreational trainer, don't bother with briefs unless you have hip problems. Even then you are still better off just spending some time doing mobility and rehab/prehab drills. Trust me, don't neglect your joints if they ache, my right hip seized up on my for 10 weeks four years ago. I couldn't even walk for a few days! Talk about too much wide stance squatting!

Anyways, for powerlifters briefs are great. They will increase your total and make your hips feel great during warm-ups and easier sets. The Metal Ace Pro Briefs are the first and only briefs I have ever used, so I can't compare them to other briefs, but I can tell you this; The have increased my squat tremendously, and I can squat far wider than before without feeling any pains in my hips!

Now the briefs took a lot longer to break in than I thought. I almost gave up on them altogether until I learned the secret of compression shorts and my training did a magical overnight leg stretch. Ultimately, these are pro briefs, and will be a bitch to break in but when they do you will be very, very impressed. After seeing what these briefs did for my squat, all the guys on the powerlifting team are switching over to them. So, if you aren't sure what briefs to go with, I recommend the Metal Ace Pro Briefs.

This is a video of a guy, not me, squatting in these briefs. Notice how high they ride up on your stomach compared to other briefs. To me they are really just the bottom of a squat suit.

Hey guys, if you have nothing better to do and actually read this blog of mine, you may have noticed that about half the comments posted are shameless acai berry plugs by oh so savy internet marketers. I let them post because I don't like the idea of manipulating my comments, it's sort of a free speech concept I guess.

I am sure you have all come across this silly phenomenom of acai berry mlm businesses/scams since you are all involved in the health and fitness world in one way or another. Does it annoy you as much as it annoys me? I mean come on people. The acai berry is just another nutritious berry. Not as nutritious as the blue berry mind you, but how could one run a mlm blueberry scam?

I hate this crap. As Martin Rooney wrote in an recent T-Nation article, "And the acai berry shit they sell in the US as the cure-all miracle elixir is vastly different than actual fresh acai berries. Things are often better when you get to the source, and I wanted to see if that held true for training."

It's just the modern version of the wild west's snake oil salesman! What a joke.

People, I know some of you don't want to hear this, but the only way to lose weight is to eat properly for your body (it could be low carb, it could be low fat) including a ton of veggies and sources of quality lean proteins. Cut out all the processed foods and nutrionally void foods. And exercise like a man or woman possessed! There is a reason why all those mma dudes are so damn lean. 6 days a week of hard core metabolic work will make you lean. A magic pill or potion will not.

Hey guys, I just found a new kettlebell blog worth checking out. This one really focuses on the basics/fundamentals of kettlebell training.

Check it out here: Kettlebell Basics

AM

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with Push-Up variations between sets (bridge, bird dog, single leg bride, clam shell)

PM

• Kettlebell Sit-Ups (lie down, press a kettlebell overhead, do a sit-up keeping the kettlebell overhead)
• Kettlebell Complex, 4 sets of 5-10 reps per drill using 2 kettlebells
• Clean
• Press
• Rack Lunge
• Swing
• Rack Squat
• Over Head Twists
• Kettlebell Windmill, 1 or 2 kettlebells depending on the weights available to you, 4 x 5 per side

Mariusz Pudzianowski has won the world's strongest man contest 5 times, making him the most dominant strongman of all time. Some guys at the gym were telling me that he is now doing mma! I didn't believe them at first, seeing as he is a very successful pro-strongman, I wondered what a man like this had to gain by switching sports. Well, it's true, he has made his mma debut.



Watching this made me think about martial arts and lifting weights as means of self defense. I used to do boxing and thai boxing, but would always lose a lot of muscle mass and strength when I took my training to the competitve level, dropping to just under 200 lbs at my lightest. When I got back into powerlifting my weight went up by 30 lbs withouth much increase in fat. Obviously my strength increased tremendously during this time.

So the question is, would I be better off in a street fight at 198 lbs, lean and skilled or 225 lbs big and strong as a bull? To be honest, I feel safer at 225 lbs because I know if a fight turns to grappling I pick up and throw almost any regular dude. At that lighter weight, my striking is better for sure, but a big fat guy might be able to handle me on the ground.

Anyways, it's just food for thought. What impresses me about Pudzianowski is that he is massive, lean, fit and even appears to have some skill (he used to be an amateur boxer as a youth). Now that is a dangerous man! It is the huge amount of strength he posses that makes him so much more dangerous than your average heavyweight. Just like Brock Lesnar, incredible strength can make up for a lack of skill against most opponents.

So all you scrawny wanna be ninja's out there, start squatting, pressing and deadlifting or you might find yourself pinned down school boy style in a fight unable to use all your sweet moves!

If you are a competitve mma/boxer/wrestler and require a tremendous amount of time devoted to your sport I understand that, I have been there. I would recommend following Pavel's Power to the People regime. It is an abreviated strength training routine designed for the busy athlete. In summary, 5-6 days a week do 2 sets of 5 reps of deadlifts and over head pressing. Each workout increase the weight until you are maxing, then drop the weight some and start working your way up in an attempt to blow past your old max. It is a slow, steady and effective method of training.

For the recreational ninja, I like a 3 days of lifting, and 3 days of sports training is great. You will have a good balance of both strength, fitness and skill. Keep in mind though, a general routine like this will not make you great at anything. You could probably do full body workouts each time, or do a squat workout, a pressing workout and a deadlift workout once you are more advanced.

Now, if you just want to get so big nobody will ever try you out, just park yourself in the squat rack. Train, eat, sleep, repeat. To get strong do a lot of heavy lifting, for size do some high volume work with high reps, and some conditioning work with very high reps like complexes or kettlebell drills.

A get huge weekly routine might look like this:

• Day One, Heavy Squats or Deadlifts with some higher rep assistance work done afterwards
• Day Two, Heavy Pressing with some higher rep assistance work done afterwards
• Day Three, Metabolic Work, kettlebells, complexes, body weight circuits, etc. But use weight instead of jogging or "cardio"
• Day Four, Lower Body Hypertrophy, moderately heavy squats or deads for high sets and reps, 7 x 5, 4 x 10, maybe even one set of 20 reps to death! Plus assistance work afterwards
• Day Five, Upper Body Hypertrophy, moderately heavy pushing an pulling work, same as day four.
• Day 6, Metabolic Work, same as day three.
• Day 7, Nothing! Eat, sleep, talk to a nice girl instead of your smelly gym buddies!

Whichever path you choose, train hard and be sure to eat and sleep enough to acheive your goals. And most importantly, have fun!

Scott Sonnon demonstrates Tacfit Grappler 1D Workout:


For Time, Compete 6 Rounds Non-Stop:

* 10 Double Kettlebell Jerk

* 10/10 Kettlebell Yaw Push Press

* 10/10 Clubbell Shovel Press Side Rockit

* 5/5 Clubbell Wheel Cast

* 10 Clubbell Iron Cross

* 10 Clubbell Double Shoulder Cast

* 10 Clubbell Bent-over W Row

* 10 Recline Plyometric Rope Climb

* 10/10 Band Seonage - Kneeling

* 10/10 Band Seonage - Jumping

* R.E.S.E.T. Breathing to 65% of your maximum heart rate before the next round

Today we worked the deadlift at a moderate weight with bands attached to really improve our explosiveness and lock out speed.

• Speed Deadlift, 60% raw max weight plus green flex bands attached from the ground, 10 x 1
• Pull-Throughs, 5 x 10-15
• Combat Twists, 4 x 10

That is is! We are deloading this week so less assistance work was done to help expedite recovery. Some very high rep work would make sense as well to force a lot of blood into the muscles. But remember, recovery is the goal of a deload, not stressing your body out in a new way!

Here is what band deadlifts should look like

Fat Loss 2010


As 2009 draws to a close and we get ready to celebrate the New Year, the typical questions are coming my way.

Whether it's posts on my Facebook wall, e-mails from people across the globe, or old friends that I cross paths with again, the biggest question at this time of year is:

How do I get back into shape and lose some of this weight?

I'm telling you, I can't express how many times I'm out and about and someone asks me about weight or fat loss. Whether you're just studying for an exercise science degree or you've been in the industry for 25+ years, you know I'm right on this one.

The second people think you have any inkling of knowledge about fat or weight loss, prepare to be hounded with questions.

The problem so often is, these people don't really want answers. The want a caring ear. They want someone to understand the pain and frustration they're going through.

They don't necessarily want an answer. Unfortunately, more times than not, an answer is probably the last thing they're looking for.

In this day and age with the hustle and bustle, iPhone's and Blackberry's, or mom an dad both working full-time to make ends meet, many people just want someone to listen.

I get that, I really do. And that's why when people want to talk to me about fitness, regardless of what I think their motivation level is, I do my best to listen.

But there are some people who are serious about making a change. They're serious about improving their health, their life, and their self-confidence.

If you live in Indianapolis, I firmly believe that Indianapolis Fitness and Sports Training is the premiere facility to help you lose weight and/or body fat. If you're committed to training and eating appropriately, there are no limits as to what you can accomplish. I've seen it happen time and again with our clients.

But what if you don't live here?

Fortunately, there are some great products out there that can help you be successful. I've discussed several of them before, but for those of you who may not be familiar, I want to tell you about the two best fat loss products on the market today.

Warp Speed Fat Loss

Warp Speed Fat Loss was designed by Alwyn Cosgrove and Mike Roussell. Mike is working on his PhD in Nutrition, while Alwyn runs one of the premiere fat loss and training facilities on the West Coast. Quite simply, these guys know fat loss inside and out.

The beauty of this program is the simplicity - Mike and Alwyn give you the exact steps necessary to drop body fat and scale weight fast. Your diet and training programs are mapped out for you from Day 1.

If you want an idea of how powerful the program is, I can use myself as an example: Last year I used the Warp Speed Fat Loss diet only (I wrote my own training program) and lost 14 pounds in two weeks!

Needless to say, the program is powerful. It's not a lifestyle change, but if you need a kick-start to get you going when the New Year rolls around, you can't find a better program on the market.


The Fat Loss Troubleshoot

While many end-users enjoy Warp Speed Fat Loss for its simplicity, many of my readers are trainers, coaches, or very well informed fitness enthusiasts.

You don't just want to know what works, you want to know the why's and how's as well.

If I just described you, The Fat Loss Troubleshoot is the fat loss program for you.

The beauty in this program is that it can really lead to long-term, lifestyle changes. I know "lifestyle" is a buzzword these days, but how many people really follow through?

How many are content to drop 10 or 15 pounds to fit into a dress? Or to look great for a reunion?

Leigh's program gives you the information, and the tools, to be successful for a lifetime. Regardless of what people want you to think, you have to balance training, intelligent eating, and a dose of common sense to achieve (and stay at) a healthy body fat level.

Despite what many would like you to believe, it's not as simple as cutting out all carbs, or twice-a-day training.

Quality Product by Quality People

You want to know the most important factor behind my recommendations?

Not only do I like and trust these people as coaches, but I know first-hand that they get results. Do a quick search on the Internet, or stop by their training facilities, and you'll see that these coaches not only talk-the-talk, but walk-the-walk as well.

Bottom line - they get results.

Fat loss programs on the Internet are a dime a dozen. The scary thing is, many of these so-called "coaches" or "trainers" do not work with any real people! Their entire business model is wrapped around selling products on the Internet.

If you're serious about losing weight, burning body fat, or at the very least helping your clients and athletes get into better shape, you owe it to yourself to pick up one of these products.

2010 is coming whether you like it or not. It's your choice as to whether it's going to be your best year ever, or simply more of the same.

Good luck!

MR

Power by Pavel Newsletter


Issue 193, 12/15/09

Congratulations to Com. Alexander Gustafsson on winning the Nov 14 UFC 105 fight by knocking out Jared Hamman in 41 seconds!

Speaks his kettlebell coach Com. Tommy Blom, RKCII: "Alexander has been training with me once a week in the preparations for the fight. He's been dong RKC hardstyle training with basic kettlebell exercises and special training including kettlebells and fight work... He's the third Swede in the UFC ever and he loves the kettlebells."

Comrade, if you can't wait to add double kettlebell drills—jerks, snatches, presses, and front squats—to your workout but are not ready for the advanced and brutal Return of the Kettlebell regimen, buy the latest, Dec 09, issue of MILO: A Journal for Serious Strength Athletes. In the article titled "Enter the Kettlebell Plus" I explain how to fit these exercises into an ETK like plan, which will leave you with plenty of time and energy for your sport or martial art. I have made some of my best gains following a version of this template and I wish you the same. Kettlebell power to you!

MILO, Dec 09 issue

Enter the Kettlebell! Return of the Kettlebell

Power by Pavel: How to Snatch for a Bigger Press and Bigger Shoulders

"Is there any advantage to doing the one-arm snatch on the same day as one-arm presses? Does it matter?"

If snatches are kept at a low volume, they faciliate your presses, make them stronger, right afterwards. Also, for building shoulders it is good to do both in the same workout. Try this workout, based on a 32kgx5 max press:

Snatch 24kgx10, 32kgx10

Press 24kg x 5, 32kg x 1/2 (reps/sets); 40kg x 1/2, 32kg x 1,2,3 for as many ladders as you can handle

Snatch drop set 32kg x max to 24kg x max

Work both arms, obviously. Do this workout once a week, work the press and other types of workouts an additional 2-3 times a week, the snatch 1-2 times a week.

Workshops by Pavel

SAN DIEGO, CA

Return of the Kettlebell workshop. Jan 16, 2010. Contact Com. Franz Snideman, RKC Team Leader, franzsnideman@earthlink.net

SAN JOSE, CA

RKC kettlebell instructor certification course.

Feb 19-21, 2010.

SAN JOSE, CA

RKC Level II kettlebell instructor certification course.

Feb 26-28, 2010.

ST. PAUL, MN

RKC kettlebell instructor certification course.

Apr 23-25, 2010.

COPENHAGEN, DENMARK

RKC kettlebell instructor certification course.

May 28-30, 2010.

Articles for the Party, from the Party

The Beast Month

By Tommy Blom, RKC II

This article will be about a protocol that helped me a lot in increasing strength, work capacity, and general athletic ability, I feel that it has carryover to any sport that you can think of where you have to generate explosive power over time and need a good way to recover fast between bursts of power. I call it THE BEAST MONTH… Read the complete article

How to Military Press 140 Pounds with One Arm

By Michael Bunting

It is not until the last few years that my lifts have started to really excel, with my favorite records to date including a pullup with additional 72 lbs at 240 pounds of bodyweight, a one-arm handstand hold with bw + 40 lbs for 30 seconds, standard handstand pushup for a double with bw + 40 lbs. And a 145-pound press that you see in the photo. As for my current training, it mainly focuses around the Enter the Kettlebell! Program Minimum… Read the complete article

LAKE FOREST, CA

HKC kettlebell instructor certification course. Jan 30.

Coms. Will Williams, Senior RKC, Doug Nepodal, Senior RKC, Paul Daniels, RKC Team Leader. Contact Com. Paul, pad@thebodywarehouse.com

SANTA BARBARA, CA

HKC kettlebell instructor certification course. Jan 23.

Com. Doug Nepodal, Senior RKC. Contact Com. Laura Sacks, RKC, laura.m.sacks@gmail.com

SAN FRANCISCO, CA

Hardstyle kettlebell workshop. Jan 17. Com. Sara Cheatham, Senior RKC and Patrick Jernigan, RKCII, saracheatham@hotmail.com, patrick@nobleironfitness.com

WASHINGTON, DC

HKC kettlebell instructor certification course. Jan 30.

Com. Andrea D Cane, Master RKC. Contact Com. Kate Lavanga, RKC, klavanga@verizon.net

ATLANTA, GA

HKC kettlebell instructor certification course. Jan 10.

Com. David Whitley, Senior RKC. Contact Com. Delaine Ross, RKC II, delaine@gymcondition.com

HICKORY, NC

HKC kettlebell instructor certification course. Jan 16.

Com. Geoff Neupert, Senior RKC. Contact Com. Steve Matthews, stevehmathews@gmail.com

SANTA FE, NM

HKC kettlebell instructor certification course. Jan 16.

Com. Andrea D Cane, Master RKC. Contact Com. Keira Newton, RKCII, keiranewton@gmail.com

HUNTINGTON, NY

Long Island Kettlebell Club workouts. Dec 12. Com. Christian Lombardo, RKCII. christian@fortitudefitness.com

STATEN ISLAND, NY

Ongoing KB classes and private instruction with Com. Anton Iskerskiy, RKC, CK-FMS, iskerskiy@hotmail.com

WOODBURY, MN

Kettlebell plus workshop. Coms. Brad Nelson, Senior RKC and Adam T Glass, RKC II, CK-FMS. Feb 6. adamtglass@yahoo.com

LUBBOCK, TX

HKC kettlebell instructor certification course. Jan 23.

Com. Jeff O'Connor, Senior RKC. Contact Com. Jason Marshall, RKCII, CK-FMS, jason@lonestarkettlebell.com

SEATLLE, WA

HKC intensive prep class starting Jan 17. Com. Andrea Chang, RKC, CK-FMS, andrea@kettlebility.com

ADELAIDE, AUSTRALIA

Kettlebell and FMS workshop. Jan 23-24. Com. Dr. Mark Cheng, RKC Team Leader. Contact info@ninopilla.com

HKC schedule for North America, Europe, and Africa

Power to you!

Comrade Pavel
http://www.powerbypavel.com/

Every Tuesday we do speed work on the bench to improve our explosiveness in that lift. Here is the workout I  did:

• Speed Bench, 9 x 3 @ 65% raw max
• Pull-Ups x 60 reps total paired with Incline Triceps Dumbbell Toss 4 x 10
• Cable Triceps Extensions 3 x 15 paired with Cable Preacher Curls 3 x 15

I like to pair opposing exercises together so that when one muscle group is resting I am can work another group. This maximizes training efficiency and keeps me sweating instead of standing around getting cold in our frigid Canadian weather!

For the dumbbell toss, this is the best video I could find. Do the concetric (push) phase much more explosively to build power.

Monday is usually a back day for our powerlifting team but I like to throw in some metabolic work as well. So it always ends up being a bit of a hodge podge. Here is the workout I did today:

• Standing Cable Crunches, 4 x 6-8 paired with light Cable Rows 5 x 15
• Bent-Over Rows 4 x 5-8
• Heavy 45 degree Cable Rows 4 x 6-8
• 2 Kettlebell Complex as a finisher, 2 or 3 sets of 6-8 reps per drill
• Clean
• Press
• Suitcase Lunge
• Rack Squat
• Bent-Over Row
• Stiff Leg Deadlift

It's funny, I didn't realize how much rowing I did until typing up this workout. Looks like I will be doing some pull-ups tomorrow!

Here is a new Dan John article called Mass Made Simple, about 2/3 the way down there is a kettlebell complex listed. Check it out, it's a good one with Dan John's trademark common sense approach to training.

Today we did a simple but brutally hard max effort squat workout. We just kept adding weight until each of us failed in the lift. I think we did about 10 sets total each, with the last two being extremely hard. This type of training will make you strong but is really hard on the nervous system so you have to rotate the drill chosen for your max effort lift. Usually we do more assistance work after the max lift but we are all getting pretty burned out from the extra max effort session on Wednesdays. It is a planned over training time right now with a back off period coming shortly.

• Reverse Band Squat, working up to a max single
• Stiff Leg Deadlifts paired with Combat Twists, 4 x 5-8

Scott Sonnon always has something going, he posts so much free content I don't know how the guy pays his bills!

Scott Sonnon demonstrates TACFIT Kickboxer 1C





For Time, Compete 6 Rounds:

30sec Double Clubbell Swings (70lbs)

5/5 Bulgarian Split Squat (185lbs)

6X Hurdle Triple Jump (24")

5/5 Clubbell Cradle Drop Step (45lbs)

5/5 Clubbell Extension Drop Step (15lbs)

5/5 Clubbell Seonage Lunge (35lbs)

5/5 Clubbell Cra...dle 1/4 Step-up (45lbs)

30sec Lateral BOSU Step-up (Guard Block)

30sec Speed Rope Jump

(R.E.S.E.T. Breathing to 65%HRmax before subsequent round)

 
 
Ryan Murdock
 
Dear Friends,


You’ve asked us for more Clubbell training resources…

Well get ready, because this December the RMAX Santa is sliding down your chimney and he’s there to deliver! http://www.clubbellcoach.com/freebie

RMAX Faculty Coach Ryan Murdock and Head Coach Adam Steer are about to release Volume Two of their critically acclaimed 4x7 Wave series—The Clubbell Training Black Book.

It’s crammed full of program designs that explore a range of training protocols, from classic Clubbell density training to Tabata intervals, ballistic training for speed-strength, metabolic conditioning circuits for accelerated fat burn, and more.

Every program is clearly laid out with charts, photos and video examples. All you have to do is plug and play.

Think of it as an “owner’s manual” for your Clubbell—but with every “secret technique” they’ve ever learned in their collective decade of swinging weight.
Coach Murdock has even included an experimental Clubbell cycle he came up with to test the furthest limits of the 4x7 protocol. This is a rare glimpse inside the Faculty beta-testing library, something that’s never been revealed before.

If you’re a Clubbell enthusiast you’re probably already drooling at this point, and screaming for the release date. I’m sorry to tell you that’s TOP SECRET. It’s a Black Book after all…
But it is the holiday season, and Ryan and Adam aren’t Grinches—well, okay, Adam isn’t a Grinch. We’ve asked them to put together a couple FREE resources for you to dig into while you’re waiting for the Black Book.
-----------------

Head on over to http://www.clubbellcoach.com/freebie
Enter your name and email address in the form at the right, and you’ll get immediate access to their free “Introduction To Clubbell® Training” video series. They’ll also throw in access to the popular “Clubbells 101 eBook”.
-----------------
Signing on to their mailing list also means that you’ll be kept informed of the exact release date of this project. More importantly, you’ll be informed in advance about the special “launch bonuses” they’ve cooked up ONLY for Clubbell Insiders.
Keep an eye on your email over the next couple weeks. Those FREE launch bonuses will only be offered for the first couple days of sale, and after that they’ll go back into the vaults forever…..

Hey everyone,

As much as I love talking about myself and my training, the purpose of this blog is to help you readers achieve your goals. So shoot me an email at nathan@kettlebellplanet.com or leave a comment with any questions, suggestions or tips you want me to cover. Don't be shy, there is not such thing as a stupid question.

Nathan

Saturday is our heavy bench press day. We usually work up to a max single or triple in some sort of bench press movement.

• 2 Board Press, work up to a max single, then drop it down to a max triple if you are feeling it
• Pull-Ups x 50 total reps
• Smith Machine Push-Ups 5 x 15 (set the bar low, then assume a push-up position on the bar with your elbows flared out to really target the triceps)
• Standing Cable Crunches paired with Cable Rows 2 x 15

Personally I hate smith machines. They lock you in a grove that isn't necessarily correct for your joints. And for those of you who use smith machines because you have a bad shoulder, you have the wrong idea. For bad shoulders, do push-ups, lot's of back work, and over head presses with a kettlebell. That type of work will balance out the mucles around the shoulder girdle and allow your shoulder blades to move naturally.

Smith Machines are great for body weight drills though, check out this video for some ideas

Friday is my day off from training so I rarely have a workout to share with you guys. Instead I sat on my butt all day and decided to post a video of someone else training! Enjoy.


5 Kettlebell Dead Cleans (each arm) @32kg


5 Handstand Push-ups

5 Kettlebell Flips @ 24kg

As many rounds possible in 10 min.

http://randalsetzler.blogspot.com/

Then check out this video of 88'lbs kettlebell being flipped, by a woman! Time for me to up the poundage!

Thursday is kind of a free training day for myself and the other guys on the team. We do all our speed and max effort training on other days of the week, but we still get together for some variety on Monday and Thursday.

I think it is important to have some training sessions with the goal of experimenting and playing. Why not get out of that rut and mix things up a bit?

Here is what I did:
AM

• Mobility Work
• Dynamic Warm-Up
• Glute Work supper setted with various types of Push-Ups

PM

• Band Assisted Pull-Ups 10x10
• Bent Over Row 4x8
• Barbell or Kettlebell Complex 3x6-8
• High Pull
• Push Press
• Reverse Lunge
• Good Morning
• Bent Over Row/Stiff Leg Deadlift Hybird
• Barbell Combat Twists

This was done with some sets of Indo Board squats (and wipe outs) just to mix things up.

As you can see it was a bit of a hodge podge. I think the heavy deadlifting done the day before kind of took the wind out of our sails today so we went a little lighter and relaxed a bit.

AM

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-ups)
• Glute Work with a set of push-ups between each set (bridge, bird dog, single leg bridge, clam shell)

PM

• Reverse Band Deadlift, working up to a max single
• Barbell Complex, 4 sets of 5-8 reps
• Stiff Leg Deadlift
• Bent Over Row
• Barbell Roll Out

Hey guys,

I just read another great article on T-Nation about important training principles.

IKFF Updates, Ken Blackburn

Hello everyone,
Couple quick updates:
*The IKFF will be hosting the Arnold Sports Festival Kettlebell Championships on March 6th, 2010. Information regarding rules, registration etc will be posted soon at http://www.ikff.net/.
*We still have spots available for the Rome, Italy CKT on December 12th and 13th. You can register via the below link:
http://www.ikff.net/events-calendar.html
*IKFF shirts are available in our online store for the holidays. Click on the below link to order:
http://www.ikff.net/store/t-shirts.html
Thanks,
Ken
 
Scott Sonnon
 
VIDEO HERE:  http://www.flowcoach.tv/?p=647
Scott Sonnon demonstrates TACFIT Grappler 1B Workout
For Time, Compete 10 Rounds Non-Stop::
* 5/5 Stability Ball Screwing Pushups
* 5 Stability Ball Flag Pushups
* 5/5 (Guard Position) Screwing Pushups
* 5/5 Stability Ball Guard Twists - Extended Arm
* 5/5 Lateral Medball Plyometric Pushups - Band Assisted
* 5/5 Stability Ball Leg Threads
* 5/5 Double Kettlebell Plank Walks
* 5 Glide-Disc Plyometric Caterpillars
* R.E.S.E.T. Breathing to 65%HRmax before subsequent round!
Special thanks to CST Head Coach Mike Locke
 

• Incline Dumbbell Press 10 x 5, paired with Pull-Ups x 50 reps total
• Blast Strap Circuit
• Push-ups
• Rows
• Triceps Extensions
• Curls
• Reverse Fly's
• Superman Planks

Here is the workout I did today,

AM

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute work with a set of push-ups between each drill (bridge, bird dog, single leg bridge, clam shell)

PM

• Front Squat, worked up to a max single
• Front Squat, 4 x 3 at a tough but do-able weight (no fear of missing a rep)
• total of 25 reps of hard front squatting
• ran out of time!

Check out this great article about complexes on T-Nation.com, this type of training works great with kettlebells, barbells or dumbbells!

The joys of living in Calgary. A blizzard rolled through and I was snowed in on Friday and Saturday! Luckily Friday is my rest day, but Saturday is supposed to be max effort bench day at the gym.

Instead of hitting the gym I hunkered down at home and busted out my trusty kettlebells. Here is the workout I did with an  the emphasis is on pressing.

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups between each drill (bridge, bird dog, single leg brdige, clam shell)
• 2 Kettlebell Military Press 4 x 6
• 1 Kettlebell Clean and Push Press 2 x 10 each side
• Kettlebell Snatch 2 x 10 each side
• Kettlebell Bottoms Up Clean 2 x 10 each side

Not much of a workout I know, but it was done at a very fast pace with little rest between sets so I kind of gassed myself out early. If you want to see some impressive brute strength with a kettlebell, check out the video below!

Vince Del Monte podcast interview by Mike Mahon, CSCS

Ever hit your local Walmart and stop dead in your tracks? I have, everytime my wife forces us to go because of some stupid deal on make-up, or whatever chicks blow their money on.

I never get over the freak show that is a hoard of Walmart shoppers. As I always say, Walmart is the place where happiness goes to die.

But happiness doesn't have to die "at the Walmart", instead, let's turn lemons into lemonde and make fun of some fattys!
People of Walmart, if there is one thing you must do before you die, it is to check out this fantastic site.



And if you are wondering what the hell this has to do with working out, just think of it as motivation.

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups in between each drill (bridge, bird dog, single leg bridge, clam shell)
• Swings x 200  total
• Kettlebell Complex, 4 rounds of 5-10 reps per hand per drill
• Clean
• Push Press
• Over Head Lunge
• Windmill (Over Head Twist if you are gassing and afraid of smacking your head)
• Rack Squat
• Single Leg Stiff Leg Deadlift
• Half Turkish Get-Ups 3 x 8-10 per side

For the complex I listed a wide range of reps because it will really depend on the person and how strong they are on each drill. Everyone has a week spot, so if you struggle on a drill just do your best and move to the next one. Don't kill yourself on any one movement, aim for systemtic (whole body) fatigue.

Hey guys, I found this great video on ab training and wanted to share it with you all!

AM

• Mobility Drills
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups between each drill (bridge, bird dog, single leg bridge, clam shell)
• Kettlebell Windmills 2 x 5 per side

PM

• Speed Squat 8 x 2 @60% max raw weight
• Sumo Deadlift 10 x 1 @70% mrw
• Barbell Circuit 4 x 8
• hip thrust
• roll out
• stiff leg deadlift

Scott Sonnon demonstrates TACFIT Grappler I Workout


For Time, Compete 10 Rounds Non-Stop::

* 15 meter Farmers Walk (+200lbs)

* 5/5 Belt-Resisted Low Shot Entries

* 5/5 Stability Ball Screwing Pushups

* 5 Stability Ball Flag Pushups

* 5/5 (Guard Position) Screwing Pushups

* 5/5 Stability Ball Guard Twists

* 5 Medball Plyometric Pushups

* 5/5 Stability Ball Leg Threads

* 5/5 Double Kettlebell Plank Walks

* 5 Glide-Disc Caterpillars

* 30 seconds rope skipping (square, right and left stance)

* R.E.S.E.T. Breathing to 65%HRmax before subsequent round!

Special thanks to CST Head Coach Mike Locke

AM

• Mobility Work
• Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work with a set of push-ups in between each drill (bridge, bird dog, single leg bridge, clam shell)
• Kettlebell Arm Bars 2 x 5 (just enough to loosen up my shoulders)

PM

• Speed Bench 9 x 3 at 60% raw max weight paired with Pull-Ups x 50 total reps
• Blast Strap circuit, 4 x 6-12 reps per drill
• push-ups
• rows
• triceps extensions
• curls
• reverse flies

Blast Straps are a great tool to shake up your training, create new muscle growth, and improve the health of your shoulder joints. If you don't think they can help you put on muscle, check out the development of ring gymnasts!




And if you are more man than me, you can try this crazy blast strap movement!

Seven Things You Need to Know About Carbs.

This is a great article for anyone who craves to see their abs, check it out!