Front Squats and Kettlebells
If you are trying to improve at a lift, and by improve I mean use more weight or complete more reps with the same weight, you have to practice the consistently. The more I train and research training, the more I believe that strength training is more about practice than anything.
Want to bench more weight? Bench more often.
Want to over head press more weight? Over head press more often.
As some you of may know, I have been conducting an experiment since August 5th which involves squatting every single day (7 days a week). Generally speaking I do front and back squats, but when I am in a pinch I will do goblet squats with my trusty kettlebell.
People tell me I'm crazy but the problem is this training method works. The reason I say it is a problem is because it is so demanding to squat every day that you, or at least I did, hope it won't work so you can go back to "normal" training.
Well guess what? Normal training will give you normal results. For example, while training normal my front squat was stuck at an ass to grass 315lbs and a parallel 335lbs. Now it is at 385lbs ass to grass and I am taking runs at 405lbs. These numbers are not posted to brag but to show the improvements you can make even if you have been training for years.
Here is the training session I did today, give it a try and let me know your thoughts.
For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/
Want to bench more weight? Bench more often.
Want to over head press more weight? Over head press more often.
As some you of may know, I have been conducting an experiment since August 5th which involves squatting every single day (7 days a week). Generally speaking I do front and back squats, but when I am in a pinch I will do goblet squats with my trusty kettlebell.
People tell me I'm crazy but the problem is this training method works. The reason I say it is a problem is because it is so demanding to squat every day that you, or at least I did, hope it won't work so you can go back to "normal" training.
Well guess what? Normal training will give you normal results. For example, while training normal my front squat was stuck at an ass to grass 315lbs and a parallel 335lbs. Now it is at 385lbs ass to grass and I am taking runs at 405lbs. These numbers are not posted to brag but to show the improvements you can make even if you have been training for years.
Here is the training session I did today, give it a try and let me know your thoughts.
- Mobility Work
- joint circles, bar hang, foam rolling
- Dynamic Warm-up
- empty barbell complex
- A1 Front Squat
- 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 365 x 1, 405 x miss out of the hole
- A2 Fat Bar/Axle Clean and Jerk
- 95 x 5, 135 x 5, 185 x 5, 235 x 2, 3
- Ran out of time at the gym
- B1 Kettlebell Row
- 4 x 12
- B2 Hindu Push-ups
- 4 x 10, I find these really hard!
- C1 Kettlebell Swings
- 4 x 25
- C2 Flex Band Curls
- 4 x 15
For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/
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Thank you for contributing! You can email me direct at nathan@kettlebellplanet.com