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Want to know how to change any behavior, any habit? We made a promise, and here's the answer:
BEHAVIORAL MODIFICATION

(Pssst! Want a peek at the future? Did you know that certain types of exercise can actually improve cognitive function--make you SMARTER?

Tomorrow you'll have your chance to download a TOTALLY FREE mind-body workout challenge, just a little "peek" at the kind of exercise program your grandchildren will take for granted! )

But today...check this out!



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Being strong is a great way to pick up chicks. It's also a great way to not be a little girly man, which is also extremely important. Probably the best drill to build upper strength is the clean and press. I don't care if you use barbells, dumbbells, kettlebells, sandbags or stones. In fact, you should be using them all!

Picking up big weights and putting them overhead will build a strong and powerful physique that will translate to sports, combat and physical labour very well. Plus it won't create the hunched over effect that bench press addicts develop. Pair up your pressing with some pull-ups and you will be well on your way to a V shape physique that performs as well as it looks.

I still recommend bench pressing on a regular basis, but put a heavy weight over head just as often.

• Swiss Bar Clean and Press
• worked up to a heavy 5 x 5
• Fat Gripz Pull-Ups
• 8 x 5
• did a set between each set of clean and presses including warm-ups
• 40kg Kettlebell Swing
• 200 reps total
• Strict Barbell Military Press
• 5 x 10
• did a set of presses between each of the last 5 sets of swings

Derek Poundstone taking overhead pressing to the extreme with a fat bar axle

Steve Maxwell demonstrates a kettlebell press


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Mike Mahler is one of the original kettlebell trainers in North America. I highly respect his work and have purchased several of his information products myself.

With that in mind I thought it would be cool to share with you guys some of his training philosophy.

Although I never trust dude's with pony tails, he give a fair review of Mike Mahler's Kettlebell Training in the Age of Quarrel DVD Set.


Mike Mahler pressing two 32kg Kettlebells


Mike Mahler on the importance of Magnesium

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After a fun weekend in Banff of Stone Lifting and Strongman Practice I have some catching up to do on my swings for the November Challenge. With that in mind I banged out 400 swings today instead of only 200. I wanted to do more but my lower back was lit up like a Christmas tree due to all the lifting on the weekend.

• Swings
•  1 x 24kg Kettlebell x 400 total
• done in sets of 100, 100, 50, 50, 50, 50,
• The last 200 reps were done freestyle, meaning I flowed from swings to cleans to high pulls, etc

If your done your swings and still looking for more kettle-action, check out some circuit training ideas below.

I don't know about you, but I can't wait for the November Challenge to be over so my life can go back to normal!

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Well I have some catching up to do after spending my weekend lifting stones and strongman implements instead of getting my swing on. Shame on my I know, but I will knock out the required swings Monday after work. In the mean time, Did you know the November Kettlebell 200 Swing Daily Challenge has gone Viral?

Check out the massive Facebook group that Marty Hansen (the inventor of the challenge has created)

Or the article in the Calgary Examiner!

It's going viral man, are you in or are you out?

Lastly, here is a cool kettlebell article explaining the Side Press.

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In Banff getting owned by a heavy stone

The weekend is a great time to relax, have some fun and let loose. Now for me that has often meant having a few too many adult beverages with my buddies, but as I mature (get older) I am trying to make my weekends a little more productive.

Since I'm no handy man, for me that means lifting heavy stuff. I highly recommend it as a hobby.

So when my my wife and I headed up to banff this weekend to visit some old friends, I decided to brave the cold mountain air and try lifting some stones in the woods. The sames ones my buddy and I took on this summer. No pre-planned sets, reps, percentages. Just starting with some light stones for throws and presses and then finishing the training session off with a test stone. The idea was to shoulder it this time, but the best I could do was stand up with it. We aren't sure what to call it yet and are open to suggestions.


Lifting stones in the winter and in the woods just felt some primal. Time seems to stop and it is just you and the stone struggling for supremacy. Don't get me wrong, I spend a lot of time in commercial gyms pushing barbells around, sometimes I even put some weight on the bar, but stone lifting is a strength training activity I believe more people should embrace. A good, heavy stone is a man-maker. Lifting it will work your grip and all the muscles from head to toe. Press it overhead and now your entire body really has to strain, and adapt.

On Sunday I made it back to civilization just in time for a strongman training session with the Bells of Steel Crew. As you can see in the video below we did some Fat Bar Pulls/Deadlifts, some Farmers Walks, and some Keg/Awkward Carrying.

Talk about a great weekend! What did you do? Did you get stronger and leaner or weaker and fatter?


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The November Kettlebell 200 Swing Daily Challenge is almost over and I am ready for it! I am so beat up from yesterday's front squat and stone lifting extravaganza that I really didn't want to hit my 200 swings today. I am also really bored of them, and even starting to detest them! I guess that's part of the challenge, building the discipline to get your work in even when you don't want to do it.

Anyways, to mix things up a little bit I chose to do my 200 swings in freestyle fashion. Basically kettlebell juggling and counting each hip thrust (rep that sends the kettlebell forward) as a swing. This the training session more fun and more challenging as well.

The 200 freestyle reps is all the work I did today because I am so beat up. If it weren't for the swings I wouldn't have trained at all, but if you are feeling fresh, feel free to add some presses, pull-ups, lunges and squats to round out this training session.

• Mobility Work
• 5 minutes of joint circles and mobility drills
• Body Weight Warm-Up
• push-ups, sit-ups, lunges, etc
• Kettlebell Freestyle
• 200 total reps in under 10 minutes
• moving from swings to high pulls, to bottoms up cleans, to Figure 8 to hold, etc

 If you are pressed for time but want to do a full body workout (great for the holiday season) then try out this kettlebell combo from Steve Cotter:


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Recently I spoke to my long time friend Jason Ferruggia about training and time effective workouts:

Q: Jay, What's the biggest mistake most people make in their fitness programs during the holiday season?

The biggest mistake people make around the holiday season is thinking that because they don’t have 60-90 minutes free to train they may as well skip their workouts all together. There are parties to attend, gifts to buy and cards to mail. Oh, and don’t forget about all the year end stuff that needs tending to at the office.

Even in my own gym I used to see attendance drop off around this time of year. That was several years ago before I shortened up all of our training sessions. Now that doesn’t happen anymore because I’ve found I’m able to get better results with people by keeping all of their workouts around 45 minutes or less.

Your body’s production of muscle building and fat burning hormones such as growth hormone and testosterone actually peaks at around the 27 minute mark of your workout. So by keeping them short you’re actually enhancing your results; not cheating yourself out of gains.

What more people need to realize is that you don’t need more than 30 minutes for an effective workout. The majority of my own personal workouts, in fact, only last an average of 35 minutes and I do the same with most of my clients. This helps you avoid overtraining and the excess production of cortisol, which is a hormone that eats muscle tissue and leads to the storage of bodyfat.

So please don’t think that you need a full hour to train. Nothing could be further from the truth. What might sound crazy to some people is that on really busy days I may only do ONE exercise for a grand total of 10-15 minutes and that’s my entire workout.

Q: How can you get an effective workout with just one exercise?

Easy. You pick a movement that works the entire body, like a clean and press from the hang or the floor. Warm up and work your way to a heavy set of 6-8 reps. This won’t be a true max but just a good clean heavy set that’s the best you can do on that day without letting your form get ugly. After your top end set strip about 20% of the weight off the bar and do 3-5 more sets of 8-10 reps with about two minutes rest between each.

That will come to ten or fewer total sets but I guarantee you that you’ll get a good workout. And all you need is three 15-20 minute training sessions per week like that!

If you have a half hour free, three times per week I suggest a hang clean and press, a deadlift and a modified muscle up using the TRX as your three exercises, using one at each session.

If you have the time for four 15 minute workouts per week try something like this:

Monday- Front Squat/ Push Press Combo
Tuesday- Chin Up
Thursday- Trap Bar Deadlift
Friday- Suspended Pushup

These moves will cover your entire body from traps to calves and your core will get a great workout at every session. Do two heavy sets of 5-7 reps and three lighter back-off sets of 8-10. That’s five total sets that will take you no more than 15 minutes.

And that’s all it takes to get a powerful anabolic (muscle building) and fat burning stimulus.  Let’s face it; we’re all human and we’re probably going to succumb to eating too much dessert or having a few too many drinks between now and New Year’s Day. The short workouts I listed above can help combat the poor eating habits and stress that tends to take over at this time of year.

If you do things right and follow any of the wide variety of programs I’ve put together in my new manual, Minimalist Training there’s no reason why you can’t prevail this holiday season and actually get in better shape than you are right now… while everyone else around you is letting themselves fall apart.

--
AC
PS - to check out FIFTEEN time-effective exercise programs - get over to Minimalist Training

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US
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I got Stoned today. It happened innocently enough. I was at work trying to make some money and my new toy arrived from UPS. Just like a kid on Christmas day I rushed to open it and couldn't wait to play with it. Later this evening I was at the gym straining to pick up my new stone loader full of 45lbs plates (well, not quite full).Oh, I and did this super high.

Just kidding, I wanted to see if you were paying attention. You see, living in Calgary, Canada makes training outdoors very difficult at times, but as a competitive strongman I need to practice lifting stones and awkward objects on a regular basis. That is where this stone trainer came in. Even if you aren't a competitive strength athlete, you will still derive huge benefits from using unconventional objects for strength training.

Today was my first match up against the stone trainer and I have to say that I was humbled. I found it easy to get the weight off the floor, but very hard to stand upright with only 220lbs. After my first set I was already getting a pump/soreness in my upper middle back. This makes me think that the stone trainer is hitting some muscles in my back that may have been a little dormant. New stimulus often results in new hypertrophy (muscle growth), so this is pretty exciting.

So, get yourself a stone trainer or find some big ass rocks, or even a sandbag and start doing some unconventional strength work today.

Here is the workout I as an example:

• Front Squat
• worked up to a max single
• Stone Loader (if you are weird and don't have a stone loader or giant rocks laying around, substitute with deadlifts while standing on a 45lbs plate)
• 5 x 5
• 40kg Kettlebell Swing x 200 total

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 The November 200 Swing Daily Challenge is almost over, thank God. I am so sick and tired of doing swings at the end of every single training session. Oh well, if it was easy then everybody would do it. Everyone would be lean, healthy and strong too, right? But the fact is if you want people to be jealous of your physique and "wish they had the time" to train like you do, then you have to put your work in.

Here is a workout to help you build some upper body strength and power with swings at the end to make sure you do your swings for the day. I added Fat Gripz to the mix to help work my grip strength. If you have access to this tool or fat bars at your gym then use them. A fat grip will make your hands very strong, which is important for manual labour, sports, and unfortunate incidents when violence is required.

• Barbell Clean and Press
• work up to a max single
• Fat Gripz Pull-ups
• do a set of pull-ups between each set
• Standing Barbell Press
• clean the weight once and then press it for 5x5
• since you just did heavy presses, drop the weight and work on strict form to target the shoulders and triceps
• Hammer Curls
• 5x5
• do a set of curls between each set of presses
• Kettlebell Swings
• I used a 40kg for 200 total swings
• used whatever you can handle for sets of 20

I don't make any money if you order Fat Gripz but I highly recommend them. They allow you to work your grip while doing your regular lifts, which is a great way to maximize your time. Heavy kettlebells are great too because they tend to have thicker handles.

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I don’t know about you but there are plenty of days where I could use a lot more than 24 hours to get everything done that I need to. Especially around this time of year. With the holiday season upon us extra time is going to be a precious commodity that’s hard to come by.

That’s why I don’t have time to agonize over what to do in the gym. I only have 30-45 minutes total, to get in and get out. And that usually includes warm up time. I can’t waste valuable minutes figuring out confusing, overly complicated set and rep schemes or mess around with 15 different exercises per session. I need something quick and easy that’s going to produce results; not stress.

So what do I do?

Easy- I take the Bruce Lee approach and cut out all of that which is not essential. I know what exercises work better than all the others and I know what loading parameters elicit the fastest gains in size and strength.

I’ve been using them for 23 years on myself and for the last 16 with hundreds of clients.
These are the same principles that have been embraced by some of the biggest, strongest men in history, from George Hackenshmidt to Franco Columbu to Matt Kroczaleski.

At this busy time of year I can’t be futzing around experimenting with new stuff in the gym. Like you, I have family commitments and other important responsibilities to tend to. So my workouts must all be minimalistic in nature. It’s either that or I have to skip them.

And that’s not an option for me. I’m sure many of you can relate and feel the exact same way.

With that in mind I hit it hard and fast, never focusing on more than three exercises per workout. If you think a workout consisting of only three movements can’t produce impressive size and strength gains I have to question your exercise selection and training intensity.

There are very few people on the planet that couldn’t get fantastic results with squats, chin ups and military presses. Or maybe a combination of ring dips, pull ups and deadlifts? Either one will develop muscular bulk and strength quite efficiently.

The fact of the matter is that beginners NEVER need more than three exercises per workout. Advanced lifters could do more than three exercises per workout if they so desired, but there’s not necessarily a need for it. Especially around this time of year when the clock is always ticking and there’s always somewhere to be and a deadline to meet.

The are two major differences between the training programs of beginners and the training programs of advanced lifters that’s worth noting, however.

Beginners always do best on full body workouts while advanced lifters seem to excel on upper/lower splits.

The other major difference is that beginners should always use the same weight for all of their work sets, using what’s known as a “sets across” approach. Advanced lifters should always “work up” to a top end set, increasing the weight each set.

An effective minimalist workout for a beginner would look something like this:

1) Trap Bar Deadlift- 5 x 5 with straight weight
2) Standing Military Press- 5 x 5 with straight weight
An effective minimalist workout for an advanced lifter would look like this:
1) Trap Bar Deadlift- Work up to a top end set of 3, followed by one back off set at 90%
2a) Hanging Leg Raise- 3-4 x 8-10
2b) Glute Ham Raise- 3-4 x 8-10

These workouts will have you in and out of the gym in 30-45 minutes, tops. They will save you time, frustration and stress. Best of all they’ll allow you to still make incredible gains all throughout the holiday season without impeding on your social life or family commitments.

Sounds like a win, win if you ask me.
==
AC
PS - Jason has just released a collection of short, Minimalist workouts, some less than 30 min, some are only 3 exercises or less.

It's a great resource for trainers working with busy clients, who need to write, short effective workouts.
I actualyl had Jason design some minimalist workouts for me when I was recovering from cancer treatment.

You can check it out at Minimalist Training

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US


Please comment below! Your feedback makes this training blog better for you! www.kettlebellplanet.com

I was listening to a radio show the other day on the local sports station. Instead of usual inane gossip and whining about how bad the Calgary Flames suck (I live in Cow Town), it was an interview with a former NHL star focusing on success. The host asked this star what the difference is between the guys that make it to the top and those that don't. His answer surprised me.

He said it was about discipline. The discipline it takes to make it to practice every time, work had each time, stay focused, and keep plugging away when things get tough. This former star believed that this applied to every facet of your life. One point he made that struck home to me was that you can stay up late and sleep in while goofing off in between all you want, but you probably won't end up achieving anything worthwhile, EVER.

With the weather here at -20C/-4F and darkness from 4pm to 8am, it is pretty easy to get lazy. Pretty easy to sleep in a bit and be late for work, pretty easy to skip a workout in favour of going straight home and laying on the couch in your snuggie (if you are a total loser), and pretty easy to fall of the wagon in favour of comfort (ass fattening) food. It's easy, but it sure won't help you achieve your goals!

It's all about discipline. If you want to lose weight, build muscle, or create a business that makes you rich, you have to put your work in, son! That is where a great challenge like the November Kettlebell 200 Swing Daily Challenge comes in. It was developed by Marty Hansen and you know what?

It sucks! It really does. Doing 200 kettlebell swings each and every day with no rest days is nobody's idea of a good time. But you know what? It takes discipline to complete it. And working through a month of daily swings despite the inconveniences will build the discipline and confidence it takes to tackle other challenges in your life. Plus it will make you butt look nicer!

So get your about to be firmer but off the couch, grab your favourite kettlebell or workout tool and get to work. Because life is too short to be fat and way too fat to be lazy.

Here is a good little workout to get you closer to your fitness goals.

• Kettlebell Swings x 200 total
• 1 x 24kg kettlebell done in sets of 50 in about 7 minutes total
• Circuit, 3 rounds, stop each set when form starts to break down
• Hindu Push-Ups
• Goblet Squats
• Kettlebell Row
• Glute Bridge
• 2 Kettlebell Over-Head Twist
• Kettlebell Lunge with Under Leg Pass
• Kettlebell Crush Curl
• Finisher
• 1 Kettlebell Clean and Press
• 1 set for max reps
• alternate hands at the bottom of the lift

Think you have a good excuse not to train? Your wrong.

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I was recently at a seminar where Bill Paris finished his presentation with a great story to remind us that sometimes a weakness is actually a strength in disguise...
---
A young boy who was born without a left arm was sent to Judo lessons by his mother in a bid to help with his confidence. So he began taking lessons with an old Japanese master.
Ever practice session the master taught the boy one throw. Just one technique over and over again.
Every so often the young boy would see the other students learning different techniques and ask the master why he wasn't learning anything else.
The master always replied - "Just focus on this one throw. Keep practicing"
Several months later, it was the state Judo championships and the old master entered the young boy.
The young boy was terrified.
The first match began and the young boy grabbed his opponent and to the shock of all the spectators - easily flipped him to the ground. Instant win!
The second round was a little harder but the one-armed boy again pulled off the technique - the only technique he knew, and won.
The third and fourth round amazingly went the same way and the young boy found himself in the tournament final facing a much bigger, stronger and tougher opponent, who had won the tournament for three straight years.
The young boy was overmatched it seemed. Te referee and the organizers of the tournament spoke to the master and asked him if he wanted to withdraw his student..
"No" said the master. "We will fight".
As the final match began the entire crowd were on the edge of their seat. The opponent stepped and grabbed the young one-armed boy and pulled him towards him. For a second it looked as if it was all over...
But then the one armed boy reached with his right hand, stepped in and BOOM - he threw his opponent flat on his back, to win the match!
The crowd went nuts - the one-armed boy was the state Judo Champion!
On the drive home, the young boy asked his teacher - "Was this a set-up? Did they just let me win because I only have one arm? I only know one technique - these guys know hundreds!"
The teacher replied "No - you won fair and square. But there are two reasons. You won because you mastered one of the most devastating techniques in Judo. And the only known way to defend against that throw is to grab the left arm!"
What appeared to be an incredible weakness - was in fact his greatest strength.
--
AC
AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US


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We Suck

A while back I posted an article I wrote called, "What is happening to Modern Man?". Well, it turns out I am not the only one who thinks our ancestors could have whooped our butts in just about any physical endeavor. Check out this book called Manthropology to learn why we suck compared to our ancestors.

I just ordered the book on Amazon and will give you guys a review when I'm done it.

For now I suggest you pick up a copy for yourself and don't stop training until it arrives at your doorstep because we all have some serious work to do!


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AM, Kettlebell

• Kettlebell Swings
• 1 x 24kg kettlebell
• 400 swings total in about 15 minutes
• sets of 50, free-styling between one and two handed swings

PM, Strongman

• Tire Flips
• 600lbs tire
• 2 lengths of 5 flips
• 30 sec drill of flipping back and forth
• Farmers Walks
• 150lbs per hand
• Using Fat Gripz to make the handles are to hold on to thereby taxing the grip
• Barbell Curls
• 2 sets of jacking my guns!

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 Saturday is probably my favourite training day. I get to hit the bench press, which is still my favorite drill, and bang out some back and arm work. It is a fun, stress free training session that I always enjoy.

Below is a great training session you can use to build some size and strength in your upper body. Just to mix things up I decided to do my benching with the Swiss Bar and add some chains for dynamic resistance, but feel free to use what you have available. The idea is to do some heavy benching, some heavy rows with a fat grip whenever possible, and then jack up your guns. I used TRX straps for arm training today but some curls and lying extensions will do the trick as well. See below for details on how to structure this workout.

Since this is November and I am doing the November Kettlebell 200 Swing Daily Challenge, I was forced to bang out 200 kettlebell swings at the end of the workout. If you feel like it, do a finisher at the end of your lifting for some conditioning. The leaner you are the more your hard earned muscle will show!

• Swiss Bar Chain Bench Press
• using 2 chains per side for a total of about 200lbs at the top
• worked up to a heavy 5 x 5
• Fat Dumbbell Rows
• using a very heavy weight for sets of 3-5 reps
• did a set of rows between each set of bench press
• TRX Curls
• 4 x 10
• TRX Triceps Extensions
• 4 x 10
• 40kg Kettlebell Swings x 200 total reps

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