KettlebellPlanet.com

So my friends,
BIG things are happening in the CST world, and we can’t wait to share it with you!
I teamed up with RMAX Faculty Coach Ryan Murdock and CST Head Coach Adam Steer on a project that will change the face of bodyweight exercise, and raise the bar for downloadable training courses.
If you’ve been around for a while you’re already very familiar with my educational resources. I've built my reputation by producing programs that are innovative, cutting-edge, and kick ass.
As an avid CST athlete, you may also be familiar with Ryan and Adam’s work. They’ve built an incredible following with their CST bodyweight exercise resources and their recent Clubbell Training Black Book—their materials are known for their tremendous value, clarity and ease of use.
Getting us together on one project was a massive undertaking and has caused quite a stir already.
The launch of the full TACFIT Commando program is still a week and a half away, and we’ll have a lot more to tell you about that in the coming days—we plan to share some cool articles with you, video interviews with the guys, and other fun stuff. But before we get started, we wanted to give you a taste of what’s in store…
For the next few days, Ryan, Adam and I are giving away our brand new “Israeli Special Forces TACFIT Challenge” exclusive workout for F.REE.
The entire program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in.
It only takes 20 minutes, but it’s endowed with an intensity and fat melting power most athletes don’t tap in a full hour of training.
Coolest of all, it doesn’t just include Mission Impossible style moves. It also focuses on the energy systems involved in tactical response. Training that burst-recover-burst with complex movements means you’ll keep thinking and improvising solutions while everyone else is gasping on the floor in a panicked mental shutdown.
There’s no catch and no credit card. Just flat out amazing information about what it takes to sculpt a shredded, functional commando physique that looks great on the beach but is also serious “go muscle”—not just “show muscle.”
Download your complimentary gift at:
TACFIT
This offer will only be available for a couple days, so if you want to get your hands on this information for F.REE, visit the site right now. The link again is:
TACFIT ------- F.REE Download
Have fun with it, and happy training :)
Be strong, vibrant and injury-proof,

Scott

When I owned a fitness store back in Ottawa, I would meet all kinds of people. I can't tell you how many mid-thirties men would come in, fat and weak with poor posture, telling me that couldn't train hard anymore and just wanted some kind of magic pill to make their belly dissapear. What losers!

You don't have to accept the body of a sloth just because you are getting on in years. Just turn on the TV and look at all the jacked athletes in their late thirties and early forties with abs and veins in their arms. If you eat well, sleep enough and stay active you really shouldn't notice a visible deterioration until your fifties, and even then it can be a healthy and gracefull slide. People just need to take care of themselves and have some damn pride! If you are a slob and look twenty years older than you are, you should be ashamed of yourself and get your fat ass in gear. I lost an Aunt and Uncle far earlier than it should have been due to self induced type II diabetes. They killed themselves with food for God's sake!

There really is no excuse, and this goes for women too. At the gym I train at, there are a lot of middle age women who have popped out a few kids that have better bodies than the teenage girls who "train" there. Why? Because the young chicks eat crap and party, while the MILF's watch what they eat and train hard on a regular basis.

I am not saying that everyone should roll with a full six pack abs or anything, but age is not an excuse for obesity. Check out Herschel Walker fighting at 47 years old!

Or better yet, check out Denise Austin and the body she has maintained!

I missed Saturday's max effort bench press workout so I decided to combine press with squatting for a tough full body max effort workout. Once the slow and heavy work was done, I hit some explosive and heart pumping barbell complexes to really finish off my whole body. If you benched hard on Saturday then just do the squatting.

• bottoms up Zercher squat paired with bottoms up bench press, alternate sets and work up to a max single in both lifts
• barbell complex, 3 rounds with 3-4 minute rest between sets
• high pull x 8
• push press x 5-8
• reverse lunge x 8/side
• good morning x 8-10
• bent-over row x 8
• stiff leg deadlift x 5-10

There are a lot of different barbell complexes you can do, here is a good video of a different one you can do.

IKFF CKT Level 1 - Buenos Aires, Argentina
IKFF CKT Level 1 - Singapore
IKFF CKT Level 1 Course - Haltern, Germany
IKFF CKT Level 1 Course - Tel Aviv, Israel

IKFF CKT Level 1 Course - Oslo, Norway

IKFF CKT Level 1 Course - Kuala Lumpur, Malaysia


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/events-calendar.html
 
 
IKFF CKT-FMD Level 2 Course
 
The CKT-FMD is a Level 2 course that combines the 5 Pillars of Steve Cotter's Health & Fitness Program: kettlebells, bodyweight exercises, martial arts conditioning drills, joint mobility & flexibility and qigong (breathing training). All of these are combined together in modules in a boot-camp like manner and is for cutting edge trainers who want to expand beyond their traditional training and emphasize comprehensive full mind-body training.


This program is perfect for those interested in getting in the best shape of their lives while at the same learning to realize their full "movement potential"! This ability to move athletically through a full range of motion is a must for martial artists, military & law enforcement personnel as well as anyone interested in maintaining & improving their mobility through the aging process. In the true spirit of the martial arts, the FMD courses emphasized that you are in fact an artist, and movement is a powerful, yet graceful expression of physical art.

If you watch the top athletes in the world, they are highly conditioned AND highly skilled movement specialists! If you watch Steve, he is exactly that! Thus, who better to lead a course on helping you cross the threshold into higher levels of athletic performance!

What will you learn at an FMD Certification?

Why specialized movement training is absolutely necessary in ensuring your joint health

How to combine kettlebells and bodyweight exercises in a program that will morph you into the "Ultimate Athlete"

How specialized kettlebell drills can be used to simultaneously improve your mobility and explosive strength for any sport

How to make significant and immediate improvement in your flexibility through correct movement, alignment and tension regulation

The role qigong plays in improving internal wellness and shortening your recovery time between intense workouts

The absolute best exercises for military, law enforcement and MMA fighters

Why as a trainer, this integrated approach will keep your clients coming back for more

How Steve's unique bodyweight exercises will challenge even the most highly skilled athletes

How to super-charge your hindu push-ups and diver bombers with an amazing new variation

How to improve your foot speed and mobility in any direction/plane of motion

How using Steve's integrated approach to fitness will fill the holes in any athlete's conditioning program

And much more!

That's not all! You will be also glad to know that going forward, the IKFF will continue to evolve and offer advanced courses for continuing education. Furthermore, we will work with other fitness experts on promoting diverse events to constantly bring our members the best information in the industry

Register here: http://www.blogger.com/goog_1264912164774

Check out this article on training the body as one piece by Elliott Hulse.
http://leanhybridmuscle.com/access/power-building-resistance-cardio.html

Here is the kettlebell workout I did today to burn some fat and keep my conditioning up. You can adjust the sets and reps according your abilities and the weight of kettlebell(s) available.

• mobility work
• dynamic body weight warm-up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• glute and ab body weight drills (bridge, sit-ups, bird dog, leg lifts, single leg bridge, plank, clam shell, side planks)
• kettlebell swing 2 x 20
• kettlebell clean x 200 reps in under 10 minutes
• kettlebell rack lunge 2 x 15/side
• kettlebell sots press 2 x 5
• kettlebell rack squat 2 x 10
• kettlebell over-head twist 2 x 10

Date: March 20th and 21st, 2010


March 20th: Snatch and Jerk
March 21st: Long Cycle
Address: 1650 N. Randall Rd. North Aurora, IL 60506
Price:
* Early Bird Registration (Register before March 5th): $500

* Regular Registration (Register after March 5th): $600
• Learn different variations on how to maximize your breathing - this is huge! Proper breathing slows your heart rate, improves oxygen intake, boosts your numbers etc.
• The importance of elevating your toes and shoulders.Engaging your secondary movers in this manner improves efficiency and counters grip fatigue.

• How to program your training so that it’s customized to your anatomy and abilities. Not everyone should be trained the same!
• How Denis’s unique assistance exercises could be the missing link in maximizing your lifting mechanics and conditioning.
*Regisgter at: http://workoutiq.com/

Testimonials:

“I have employed Denis as my own coach. Coaches need coaches too, and Denis is a wealth of knowledge, Please take advantage of his immense practical experience and enjoy!”

Steve Cotter, Director, International Kettlebell & Fitness Federation

http://www.ikff.net/

“Denis is a fantastic coach. His methodology is detailed, innovative and effective. In this sport, it’s all about the results. Denis makes that happen and you will have fun in the process”.

Ken Blackburn, IKFF Director of Operations

http://www.ikff.net/

“Superb Coaching!!...Denis Kanygin’s kettlebell coaching methods are brilliant. Denis combines his rich understanding of bio-mechanics and postural analysis with his 20 plus years of GS exposure to deliver outstanding individually tailored programs for his students and athletes.

Although the training Denis has designed for me has been the most mentally and physically challenging work I
have ever done, I REALLY appreciate his belief in the importance of rest days! Under Mr. Kanygin’s guidance, in less than 5 weeks I have destroyed all of my previous personal bests in kettlebell lifting! I am still shocked at how fast I am now able to fully recover after a 10 minute set!

Encouragement, motivation, patience, great communication and a little sense of humor. Coach D brings all of these things along with his highly effective teaching strategies. Once again...SUPERB COACHING!”

Jason Dolby- IKFF (assistant instructor)
About Coach Kanygin:
*Over 10 years of coaching experience

* Over 20 years of kettlebell training experience

*Posture Alignment Therapist

*Technical and Kettlebell Sport Advisor to International Kettlebell

and Fitness Federation (IKFF)

Description:
The CKT-FMD is a Level 2 course that combines the 5 Pillars of Steve Cotter's Health & Fitness Program: kettlebells, bodyweight exercises, martial arts conditioning drills, joint mobility & flexibility and qigong (breathing training). All of these are combined together in modules in a boot-camp like manner and is for cutting edge trainers who want to expand beyond their traditional training and emphasize comprehensive full mind-body training.


This program is perfect for those interested in getting in the best shape of their lives while at the same learning to realize their full "movement potential"! This ability to move athletically through a full range of motion is a must for martial artists, military & law enforcement personnel as well as anyone interested in maintaining & improving their mobility through the aging process. In the true spirit of the martial arts, the FMD courses emphasized that you are in fact an artist, and movement is a powerful, yet graceful expression of physical art.

If you watch the top athletes in the world, they are highly conditioned AND highly skilled movement specialists! If you watch Steve, he is exactly that! Thus, who better to lead a course on helping you cross the threshold into higher levels of athletic performance!

What will you learn at an FMD Certification?

Why specialized movement training is absolutely necessary in ensuring your joint health

How to combine kettlebells and bodyweight exercises in a program that will morph you into the "Ultimate Athlete"

How specialized kettlebell drills can be used to simultaneously improve your mobility and explosive strength for any sport

How to make significant and immediate improvement in your flexibility through correct movement, alignment and tension regulation

The role qigong plays in improving internal wellness and shortening your recovery time between intense workouts

The absolute best exercises for military, law enforcement and MMA fighters

Why as a trainer, this integrated approach will keep your clients coming back for more

How Steve's unique bodyweight exercises will challenge even the most highly skilled athletes

How to super-charge your hindu push-ups and diver bombers with an amazing new variation

How to improve your foot speed and mobility in any direction/plane of motion

How using Steve's integrated approach to fitness will fill the holes in any athlete's conditioning program

And much more!

That's not all! You will be also glad to know that going forward, the IKFF will continue to evolve and offer advanced courses for continuing education. Furthermore, we will work with other fitness experts on promoting diverse events to constantly bring our members the best information in the industry

Register here:

http://www.ikff.net/index.php?option=com_content&view=article&id=114&Itemid=40

Thanks,

IKFF Team

Hello everyone,
Below are a couple quick updates from the IKFF team:
*The Arnold Sports Festival Kettlebell Championship FAQ document has been updated. Due to feedback from a variety of sources, we decided to change our stance regarding the use of a weightlifting belt. You can view the specifics/download the pdf here:
http://www.ikff.net/index.php?option=com_content&view=article&id=149&Itemid=40
*IKFF Instructor Jason Dolby was recently featured on Canadian Television. Here are the links:
Clip 1
http://link.brightcove.com/services/player/bcpid54146178001?bclid=58243211001&bctid=63012802001
Clip 2

http://video.citytv.com/video/62902344001/Kettle-Bells--Indian-Clubs/
Thanks,

IKFF Team

Wednesdays are my lower body mass day at the moment. So I did a simple workout to try to force some growth while still improving my strength.

• deadlift, work up to a solid weight then do 5 sets of 5
• Romanian deadlift/bent-over row comound 3 x 8
• barbell hip thrusts/barbell ab wheel compound 3 x 10/5

Deadlifts make you big and strong, period. Even if you don't want to get big, do them, they will harden your little body up like nothing else.

The first thing you may notice is all the work done here focuses on the posterior chain (back, ass, hamstrings) with some abs at the end. There is no real direct quad work. The reson I do this is because on Saturdays I do a max effort squat workout using a movement that is driven by the quads (squat, front squat, zercher, etc). So for the lower body, Wednesday is hip focused and Saturday is quad focused.

Here is a demonstration of the Romanian deadlift, in this case do a row at the bottom of the lift.



Here is a demonstration of the barbell hip thrust, nothing hits your money maker like these! As soon as the thrusts are done, get into an ab wheel position with the barbell and do some roll-outs. Don't rest and don't change the weight.

Here is the hypertrophy workout I did today. Saturdays I focus on the horizontal plane (bench press and row) so Tuesdays I focus on training the vertical plane. Pairing military presses with pull-ups for 10 sets of 5 on each drill is a lot of volume. Feel free to adjust it to meet your needs. Personally, I react well to low reps with high sets for gaining size.

• standing military press 10 x 5 paired with weighted pull-ups 10 x 5
• blast strap circuit 3 rounds of 8-15 reps depending on your strength in the drill
• push-ups
• rows
• superman plank
• triceps extension
• curls
• reverse flys

The military press is strict, ie., no knee bend. The push press is another great vertical pressing movement geared more for max strength.


In this workout I am using the blast straps in my hands, but they are very versatile and great for training the "core", or stomach as I call it!

Here is a good fat burning workout I did today.

• mobility work, 5 minutes
• dynamic warm-up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• kettlebell swing 2 x 20
• kettlebell snatch challenge, 200 reps in under 10 minutes (do your 200 reps as quickly as possible and record your time)
• kettlebell lunge with under leg pass 2 x 10/s
• overhead twist 2 x 10
• halo 2 x 10

That is it! If you are too gassed after the snatch test then feel free to call it a day. It is a doozy! The video below shows a different variation of the snatch test.

Hey guys, I found another great training article, check out the Texas Push-up Challenge 3/4 of the way down the article!

• Zercher Squat, work up to a max single, don't be afraid to fail!
• Barbell Complex, 4 rounds, 3-4 minutes rest between sets
• reverse lunge x 8
• high pull x 8
• stiff leg deadlift x 10
• barbell roll-out x 10
• barbell hip thrust x 10

Here is a video demonstrating the zercher squat. This is a great drill to boost your squat or deadlift because it forces your abs, which are often the weak link, to contract like mad! Also, it can be done safely without a spotter.



The barbell hip thrust is probably the best posterior chain movement I have ever tried except for maybe reverse hypers. This drill will boost your lifts without being overly stressfull or requiring a spot. I love these!

Saturday is max effort bench day, so I always start with a heavy pressing movement. Here is the workout I did today.

• bottoms up bench press, work up to a max single (pick a different movement if you have shoulder issues)
• row, do a set of 5 reps of rows between each bench set progressively increasing the weight (machine, cable, barbell, whatever)
• blast strap circuit, 4 rounds with a 1-2 minute rest between sets
• push-ups x 20 reps
• rows x 20 reps
• triceps extensions x 8-10
• curls x 8-10
• reverse flys x 8-10
• superman x 3-5

So as you can see this is a horizontal push-pull day. The next upper body day will have a vertical focus and be a bit lighter. Once the heavy work is done I like to do some metabolic work like a circuit or a complex, if you are already nice and lean, then feel free to do more bodybuilding style training instead.

Check out this article guys, the ideas presented by Erick Minor are worth considering. Years ago when I was training for an upcoming rugby season I ditched the weights for six weeks and just ran sprints instead. This was a more extreme approach than presented in the article, but strangely enough I didn't lose muscle, my body composition and athleticism improved dramtically. Sprinting works guys, trust me!

If you don't believe me, ask yourself if you have ever met a fat sprinter? Now, how many fat distance runners have you seen?

Scott Sonnon's TACFIT Grappler 1F Workout Video

Complete 6 Rounds (30sec recovery between sets):


•20sec Barbell Deadlift

•20sec (right) One Leg Clubbell Twist Cradle Grip

•20sec (left) One Leg Clubbell Twist Cradle Grip

•20sec T-Bar Bent-Over Row Rope Grip

•20sec Upright Kettlebell Row Rope Grip

Hey everyone, here is a great article about how to structure your training to gain strength and maintain conditioning levels at the same time.

Here is the kettlebell workout I did today to burn some bacon off my butt.

• Mobility Work, 5 mins
• Dynamic Warm-up, 10 mins
• Kettlebell Swings 2 x 20
• Kettlebell Snatch x 200 total reps in as short a time as possible
• Kettlebell Circuit, 3 rounds 5-10 reps per drill depending on weight of your kettlebell and your fitness level
• reverse lunge with under leg pass
• figure 8 to hold
• push press
• weighted sit-ups

As usual, Saturday is max effort bench day. Here is the workout we did to increase our bench for powerlifting meets.

• Reverse Band Bench Press, work up to a max single (don't be afraid to fail if you have spotters)
• Pull-ups x 50 total, paired with JM Press 5 x 10
• Rear Delt Work 4 x failure

Not a lot of exercises as you can see because working up to a max bench takes a lot out of you when you are benching over 500 lbs. It's just a lot of hard sets!



JM Press, great for hitting your triceps at the elbow joint. Which is what you need for a big bench.

As usual here is one of my trademark ultra simple kettlebell workouts.

• mobility work
• body weight warm-up
• kettlebell swings x 20 reps
• kettlebell snatch x 200 total reps, aim for hitting this in under 10 minutes
• this is brutal, but finish the 200 reps even if it takes you 20 minutes!
• kettlebell see-saw press 3 x 5-8
• 2 kettlebell alternating cleans 3 x 5-8

Today I hit the gym with the goal of improving my deadlift to get stronger and then banged out some rounds of complexes for hypertrophy and body composition work. Nothing builds all the muscles you can't see in the mirror like deadlifts, so find a place for them in your training program and hit them hard!

• Deadlift, work up to a max single
• Barbell Complex, 4 rounds
• Ab Roll Out x 5
• High Pull x 6
• Push Press x 5
• Reverse Lunge x 8/leg
• Good Morning x 8
• Bent Over Row x 5

If you are afraid to do deadlifts because you are a wimp or just don't know how to do them safely, check out this video. Also, here is a great article to help get your deadlift going safely.

New Course: CST IC Prep - Registration Now Open!!!


SEE ESS TEE!
CST101 is proud to debut with a two month, interactive training program by RMAX Faculty Coach Ryan Hurst. The course provides the missing link between following along with RMAX’s published resources and the deep understanding of CST’s core principles required of Certified Instructors.
The Faculty have recognized the necessity of such a program for years, but time and geography had proven it infeasible. Now thanks to CST101’s online course architecture, the IC Prep course is a reality.
Through several hours of detailed video instruction, a purpose-built training program, weekly homework, dedicated private forums, weekly video review of your technique, Q&A conference calls, and the support of your teammates and coaches, you will fill in the gaps in your knowledge and drastically improve your performance of the physical requirements.
This program is an incredible value! It includes:

• detailed video instruction in Intu-Flow, FlowFit, and Clubbell exercises

• a dedicated program to slash your time in CST’s Trial by Fire

• theory outlines of all major CST concepts

• printable charts, worksheets, and study materials

• hours and hours of downloadable videos

• CST Instructors and Coaches checking your training log every single day

• weekly video review from Coach Hurst with advice on improving your technique (worth the price of the entire course)
The best part is that everything in the course is totally spelled out in advance. You’ll get a list of your daily tasks updated weekly on the site dashboard. You’ll always know exactly what to do next, and you’ll always know where to ask questions if you need help.
Even if you aren’t planning to attend a CST seminar, this course is guaranteed to take your knowledge and performance in CST to a whole new level. If you’ve been working with RMAX resources for a while, you owe it to yourself to take a look under the hood - your training will never be the same.
If you do plan to attend an IC, this is really a no-brainer. CST IC Prep is a comprehensive preparatory program aimed directly at the certification requirements. Though this course is not required by RMAX, those serious about seeking Instructor Certification at the seminar will recognize the value of working with a Faculty Coach prior to examination time.
Our inaugural course will run from January 25th to March 19th - wrapping up one week prior to the RHO Certification Seminar in Bellingham, Washington.
Register today at http://cst101.com/
By the way, there are going to be some tasty bonuses and super-secret guest coaches helping out on the inside to take you to the next level with CST. Don’t miss this chance!
====

______________________________

Ryan Hurst, CST, RMAX Faculty

ライアン・ハースト

http://www.cstjapan.com

http://www.cst101.com

TEL: (050) 5534-5044

CELL: (090) 7101-1341

Osaka, Japan

One of my readers, Jay, emailed me the other day to tell me about a challenge he was pitting himself against. The challenge is 200 snatches with a 24 kg kettlebell in under 10 minutes. This challenge caught my interest because I often do 200 swings in under 10 minutes pretty easily now, but hadn't thought to up the ante.

Long story short I tried the 200 snatch challenge and was humbled. It took me 15 minutes to complete and I almost quick at about 8 minutes. I believe I made a fatal error at the beginning by doing the first 50 reps in a row without stopping. That was stupid! I was gassed and had to rest way too long, and then couldn't make the time back up or get my heart rate under control for the rest of the challenge. Long story short, pace yourself!

My workout that day was:

• mobility work
• dynamic warm-up
• kettlebell swings x 20
• kettlebell snatches x 50, 10, 20, 20, 20, 20, 20, 20, 20, took 15 minutes
• try not to puke

Today my back was sore from the snatches and I have to do deadlifts tomorrow so I did a simple upper body grinding workout:

• mobility work
• 1 kettlebell military press 10 x 6-8 reps/hand.....paired with 1 kettlebell rows 10 x 15 reps/hand
• 1 kettlebell triceps extensions 4 x 10.......paired with kettlebell curls 4 x 6
• kettlebell halos 2 x 5/direction

Pretty simple, this was really a hypertrophy/feeder workout so that I can hit it really hard tomorrow!

Ken Blackburn,

Hello everyone,
As mentioned in previous messages, the IKFF will be hosting the Arnold Sports Festival Kettlebell Championships this year. Registration will open next week.
However, below is some key information we wanted you to know in the interim:
*The competition will be on Sunday, March 7th. Starting time is 9am.
*Weigh-in will be on Saturday. Time and locaiton will be announced soon.
*We will have a much better/bigger space. We will have the corner area adjacent to where we were last year. Closer to the restrooms as well.
*We will have that space all day! Thus, no rushing to get done by a certain time.
When registration opens, a FAQ document will be provided that you can download which will outline the rules, rankings, etc.
Thanks for your patience! This will be a great meet!

All the best,

IKFF Team

Today we tested our straight weight squats to find out just where we are and if we are progressing. Here is the workout we did:

• Squat, work up to a max single, don't be afraid to fail!
• 88 lbs kettlebell swings 4 x 20 paired with combat twists 4 x 10

That's it. With the amount of sets and stress it took to work up to a max single, none of us had much gas in the left in the tank. If you squat under 500 lbs you can probably do more assistance work, but base it on how fresh you feel, not what your program states.

Here is the workout we did to increase our bench press numbers.

• Bench Press, working up to a heavy single
• 3 Board Press, use a bench shirt if you have one, work up to a MAX single
• Pull-ups x 50 total reps (do what you want for the back
• Dumbbell Triceps Extensions 4 x 8-10

The pull-ups were paired with the extensions, so just go back and forth between the two.

If you are feeling fresh after all this, try out this finisher:

Ditch the treadmill for a change. If you actually do traditional steady state cardio and you don't compete in some kind of distance sport, I pity you.

Here is a great fat burning complex, I did it with a barbell but feel free to use a kettlebell or two. Do all the reps of each exercise before resting. The wait about 3-4 minutes before doing another round. Never let go of the weight and never stop moving until the circuit is complete.

• high pull x 6
• military press x 5
• squat x 10
• lunge x 8/side
• good morning x 10
• row x 5
• stiff leg deadlift x 5

Feel free to add or subtract reps based on the weight available to you. The idea is to do a ton of volume in a short period of time, so when one muscle group starts to gas, you switch to a different movement.

I finished this workout with this:

• barbell curls 4 x 5 paired with barbell roll outs 4 x 5 (do a set of curls, then immediately put the bar on the ground and do roll outs)
• incline bench reverse fly's 2 x 15 paired with cable curls 2 x 15

The extra work done after this complex was specific to my needs, basically I have no pipes and being a powerlifter my abs can always be stronger. So do whatever you feel needs work after the fat blasting session.

Here is a great dumbbell complex created by the famous Istvan Javorek you can do for a change!

Spots Still Available for Coach Denis Kanygin's Workshop on January 16th and 17th!
9:00am - 5:00pm (both days)

Location: 540 Lafayette Rd, Sparta, NJ
Description Day 1 - Biathlon

Day 2 - Long Cycle
• Learn different variations on how to maximize your

breathing - this is huge! Proper breathing slows your heart rate, improves oxygen intake, boosts your numbers etc.
• The importance of elevating your toes and shoulders.

Engaging your secondary movers in this manner improves

efficiency and counters grip fatigue.
• How to program your training so that it’s customized to your anatomy and abilities. Not everyone should be trained the same!
• How Denis’s unique assistance exercises could be the missing link in maximizing your lifting mechanics and conditioning.
BOTH CLINICS for $400
SINGLE CLINIC for $250
*Regisgter at: http://www.workoutiq.com/

• Mobility Work
• Band Deadlifts, working up to a heavy triple or single depending on fresh you feel
• feel free to spend some time before or after you max weight set with about 80% doing some singles for practice
• 88 lbs Kettlebell Swings 4 x 20
• Combat Twists 4 x 10

Pretty simple workout, the deadlifting will make you strong and if you up the volume big as well. The kettlebell swings are used to spike your metabolism and work the posterior chain muscles that drive the deadlift. Lastly combat twists are great, and fun, drill to build some functional abdominal strength.

Here is a great example of the band deadlift. The weight increases dramatically with every inch, so it will force you to blast the weight up fast!


As for the combat twist, I prefer to throw a 45 lbs plate on there and go a little slower, but this gives you a good idea.

Hello everyone, today I have a guest post by Susan White. Check it out!

How to Gain Nutrition after an Illness


Nutrition is a very important part of life; without it, we become weak and our body is at risk for illness and disease. So it’s necessary to watch what we eat and make the effort to choose foods that are healthy and nutritious and that allow our bodies to function efficiently and productively. When disease or illness strikes or if you’re recovering from an accident, your body needs much more nutrition than it does during normal times. You not only have to nourish your healthy cells; you must also provide enough nutrition for those cells that are damaged by your illness or accident and which must be repaired and made as good as new. When looking to gain nutrition after an illness, you must:

• Start slowly: You may feel hunger and your doctor may have given you the go ahead to eat, but if you start to gorge right away, you’re likely to feel nauseous and even throw up. So start slowly, with liquids first and then solids that are easily digestible. If you eat too much at once, you also risk other side effects in relation to your injury or illness.

• Avoid too much weight gain or loss: You may have lost weight because of your illness, but when you begin to eat normally again, you stand the risk of gaining too much weight because of your sedentary condition. So if your appetite is increased, eat foods that are healthy and that do not add to your weight. And if you don’t have much of an appetite, try and eat what you can so that you start to gain weight slowly and steadily.

• Take into consideration your medical status: If your stomach is still queasy or if you’re not supposed to eat certain kinds of foods, then follow your doctor’s instructions no matter how tempted you are to eat foods that look delicious. You must eat to help your condition, not worsen it.

• Eat to regain strength: You may not like some foods, but if you’re weak or anemic, you must eat the right kinds of vegetables and fruits to regain your strength so that you can get back to your normal life at the earliest. Eat foods that reduce your fatigue and get you back on your feet and able to take care of yourself instead of depending on others to be caregivers for an indeterminate period of time.

• Take your medication correctly: If you don’t take your medicines as prescribed, in the right dosage and at the right time, you risk suffering a relapse and all your efforts to regain your nutrition are wasted.

And if your doctor gives you the go ahead, get back to exercising gently so that you can build lost muscle mass and regain the body you had before you fell ill. Exercise also boosts your sense of well being and provides you with more energy.

By-line:

This post is written by Susan White, who writes on the topic of Becoming a Radiologist Technician . She welcomes your comments at her email id: susan.white33@gmail.com .

Tuesday is traditionally a speed day for our powerlifting team, but lately we are doing more strength/hypertrohpy work instead. Hopefully it doesn't burn us out!
AM

• mobility work
• dynamic warm-Up (reverse lunge, side lunge, inch worm, Russian twist, t-push-up)
• glute and ab work (bridge, sit-ups, bird dog, leg lifts, single leg bridge, sit-ups, fire hydrant)
• 200 various kettlebell swings in under 10 minutes
• swing x 30
• 1 hand kettlebell swing x 20/hand
• high pull x 15/hand
• bottoms up clean x 10/hand
• clean x 15/hand
• swing x 30
• figure 8 to hold x 10/hand 

PM

• bench press 5x5
• reverse band floor press, work up to a max triple
• smith machine push-ups x 100 reps total, paired with pull-ups x 50 total reps

All the pressing took a while, hence only a couple assistance drills at the end. That is why I love a quick morning workout, it allows you to get all the boring but essential work out of the way.

Complete 6 Rounds of:

20sec (right) Kneeling Kettlebell "Sambo" Swing

20sec (right) Medball Kneeling Lunge

20sec (right) Medball Dragon Squat

20sec (left) Kneeling Kettlebell "Sambo" Swing

20sec (left) Medball Kneeling Lunge

20sec (left) Medball... Dragon Squat

20sec Kettlebell Medball Core Pushup

20secR/20secL Clubbell Bridge Press

20sec Kettlebell Plank Pushups

Today's workout was split into a morning and an afternoon session. I split my workouts whenever I have the time so that I make the time to do the less sexy stuff like mobility and conditioning work. Otherwise I would just lift heavy and go home, which is fine if I don't mind having a belly!

AM

• Mobility Drills to loosen up the joints
• Dynamic Warm-Up
• Bridge x 20 reps
• Sit-ups x 10 reps
• Bird Dog x 20 reps
• Leg Lifts x 10 reps
• Single Leg Bridge x 20 reps per leg
• Sit-ups x 10 reps
• Clam Shell x 20 reps per leg
• Leg Lifts x 10 reps
• 2 Hand Kettlebell Swings x 30 reps
• 1 Hand Kettlebell Swings x 15 reps per hand
• Kettlebell Clean x 15 reps per hand
• High Pull x 15 reps per hand
• 2 Hand Swings x 20 reps

PM

• Barbell Rows 4 x 6-8 plus warm-up sets
• T-Bar Rows 4 x 6-8
• Lat Pull Downs 3 x 10-15
• Hammer Curls 4 x 5-8
• T I Y 3 x 6-8

In the quest to melt off those holiday pounds I have been doing a lot of metabolic workouts with my kettlebells. Here is the workout I did today.

• Mobility Drills to loosen up
• Dynamic Warm-up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute and Ab work (bridge, sit-ups, bird dog, leg lifts, single leg bridge, side crunches, clam shell)
• Kettlebell Work
• 2 Hand Swing x 30 reps
• Goblet Squat x 10
• 2 Hand Swing x 30
• Goblet Squat x 30
• 1 Hand Swing x 10 each hand
• Renegade Rows x 5 each hand
• 1 Hand Swing x 10
• Renegade Rows x 5
• Bottoms Up Clean x 10 each hand
• Windmill x 6 each hand
• Bottoms Up Clean x 10
• Windmill x 6
• Snatch x 10 each hand
• Bent Press x 5 each hand
• Snatch x 10
• Bent Press x 5
• Figure 8 to Hold x 8 each hand
• Halo x 5 each way
• Figure 8 to Hold x 8
• Halo x 5

The purpose of this workout is to melt off some fat while improving your strength and athleticism, so move through this workout as quickly as possible. You should be gasping for breath and getting dizzy after some of the tougher sets, but try to hit the next set fast! The hotter you are after a workout like this, the greater your metabolic effect will be, meaning you will melt off more fat in the next 24 hours!

Here is an old video of me doing a different kettlebell circuit, in this case I don't stop at all between drills.

Want to know the CST formula to peak performance? It's not "fitness" as it's generally understood.


Sports Performance, Sport-Specific, Performance Enhancement, or “Skill Specific Preparedness” (SSP) in the vernacular of CST’s Training Hierarchy Pyramid, is entirely distinct from what people think of as “general fitness.”

http://www.flowcoach.tv/?p=664

You're Stone Age chemistry moved by Digital Age nerves. Aging/dying is a process of losing complexity, so your nervous system craves complexity.

When told to Keep It Simple, Stupid (KISS), they're offering fast aging and quick death. Don't let them make you a SISS (Stuck in Simplistic Stupidity.). Not a mere stone axe, you're more sophisticated than our most advanced supercomputer! Click this link to find out how:

http://www.flowcoach.tv/?p=664

Today was my first workout since celebrating New Year's and I have to say I was dragging my ass a bit, but hey they can't all be gems and sometimes you just have to get a workout in so the next one will be great.

The purpose of this workout is to improve your bench press strength and put some size on your upper body.

• Bottoms Up Floor Press (set the safety bars in the rack so you can lie on your back and press up instead of starting from the top), work up to a max single
• Pull-Ups x 50 total, do a set of pull-ups between each set of presses for efficiency
• Blast Strap Circuit, 4 rounds with a one minute rest between sets
• Superman Plank x 5
• Push-Ups x 15-20
• Row x 15-20
• Triceps Extension x 5-10
• Biceps Curls x 5-10
• Reverse Fly x 10

Here is a good video of the floor press, in this case they are starting from the top, but if you don't have a spotter I recommend the bottoms up version. Plus it stresses the muscles differently so it is good for a change.

If you don't know what blast straps are, check out this video: