Quick Barbell Workout

By Nathan Donahue on Sunday, September 19, 2010 5:56 PM , 0 Comments

Since I don't want to look like the guy above, I am trying to sneak in workouts wherever I can. I have been pressed for time lately, hence the lack of posts, so I raced into the gym for a quick workout. I only had about 30-45 minutes and wanted to work my entire body so I kept it real simple, some heavy front squats and some clean and presses. Here is what the workout looked like:

  • Front Squat
    • worked up to a heavy single (7 sets of 5,5,5,5,3,3,1 reps)
    • droped it down about 15% and banged out a heavy set of 5 reps to hopefully induce some hypertrophy
  • Clean and Press
    • 5 x 5
  • Barbell Glute Bridge
    • 1 heavy set to failure
Using one bar in one spot is a great way to maximize time along with doing compound lifts that hit some many muscles. This is especially effective in a crowded gym where you can't move quickly from station to station.Or you can just bust out a giant tire barbell and watch everyone run away while you get huge!


www.kettlebellplanet.com

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Kettlebells for Personal Trainers

By Nathan Donahue on Wednesday, September 15, 2010 8:56 PM , 0 Comments

Kettlebells for Personal Trainers

September 25th 2010
8am to 1:30pm
NW Calgary Alberta

Limited enrolment - Manual included
$200.00 plus GST
Kettlebells supplied.


The Kettlebell is an exceptional tool when one learns how to properly perform and teach the lifts for positive results.
Join Marty Hansen in this workshop to learn how to implement kettlebell training into your repertoire of trainer skills.

Learn why you would use a kettlebell and how to screen your clients step by step for specific lifts in this pedagogical and progressing 5 hour workshop.

Offered to currently certified trainers or coaches only in a small group setting where we will cover the following areas in detail:

1.    Safety – logistics and screening
2.    Anatomy of the kettlebell, grip and stance
3.    Understand, identify and teach the optimal linking through 5 key points.
4.    Rhythm and levered lifts.
a.    Turkish Get Up progression
b.    Swings (1 & 2 hands) – stationary and walking
c.    Clean to rack (vertical lift)
d.    Pressing
e.    Snatch
5.    Sample 2 hand and 1 hand movement practice sessions
6.    Anchored, reciprocating, alternating lifts
7.    Advanced lift introduction – Sots press, Windmill & Bent press
8.    Combining lifts
9.    Clubbell demonstration
Limited enrolment - Manual included
Click here for payment link .
$200.00 plus GST
Kettlebells supplied.

What people say about this course:
Marty is a very dynamic and engaging presenter. His workshop “Kettlebells for Personal Trainers” is a favourite of our trainers and consistently is a sell-out with a waiting list. Marty is able to present the biomechanics and physiology surrounding kettlebell training and ensure that his audience is able to use the information immediately afterwards.  His focus on safety and scope of practice is key. Scott Wildeman, Vice President of Operations, Fitness Services, World Health Club 

I would recommend Marty and M-2 to any organization that is looking to provide an effective and professional workshop series.  “Kettlebells for Personal Trainers” was presented very well. Darren Gardiner, Wellness Division, Calgary Fire Department


Marty Hansen is a NSCA-CPT and a Level 4 CSIA & CSCF for alpine skiing
20+ years for certification development, coaching and training experience. Not only does Marty teach this workshop but trains his personal and corporate clients with kettlebells on a daily basis as well as a growing bi-weekly kettlebell practice.
Should you have any questions – 403-862-2826 


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Workout of the Day, Hill Sprints

By Nathan Donahue on Wednesday, September 1, 2010 7:08 PM , in , 0 Comments

It was a really long work day for me but also nice and sunny outside here in Calgary so I decided to hit the biggest hill around for some sprints. This hill has a giant wooden stair case 11 stories high (I counted the steps and divided by 14) so it is challenging but still easy on the joints. Here is the workout I did:
  • Bike to the hill
    • 10 minutes nice and easy, really just warming up
  • Grok Squat
    • loosen up the hips
  • Hill/Stair Sprint
    • 5 times up
    • catching my breath at the top, walking down the stairs and sprinting back up almost immediately
    • the last couple times up I couldn't sprint the whole way up so I just got to the top as fast as possible
  • Bike home
    • again nice and easy
Pretty straight forward, as most of my workouts are. This might not look too sexy on paper, or the web, but finding a big hill and sprinting up it a few times will make you leaner, develop your legs, and make you a better athlete.

If you want to get creative and add your kettlebells into a hill sprint workout, check out this video I made a while back. This is a few sets in and believe me it got tough fast!



www.kettlebellplanet.com

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