KettlebellPlanet.com

Another weekend is finishing up and if you aren't sore from some brutal training sessions then I question how you spent it.

In my humble opinion your weekend is best spent focusing on training, eating and sleeping.

With that in mind, here are the workouts we did this weekend to get bigger, stronger and leaner.

Saturday, Strongman Upper Body Focus

For the first time we decided to add bands to the log press. This makes the tension higher at the top of the lift than the bottom, forcing you to drive through the lift. Bands or chains as accomodating resistance will improve your lockout.

• Mobility Work
• joint circles, bar hang, foam roller
• Dynamic Warm-Up
• empty barbell complex
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss
• A2 Pull-Ups
• 4 x 10
• Strongman Log Press with Bands
• 215lbs + band tension x 1, 1, 1
• 185lbs + band tension x 3 x 5
• Machine Rows
• 4 x 6-8
• Face Pulls
• 2 x 10
Here is a really cool strongman training video. At about 3:08 Derek Poundstone demonstrates the band log press.

Sunday, Strongman Lower Body Focus

In this session we decided to include broad jumps as part of the warm-up between lighter sets of squats. I haven't jumped in years so I was surprised at how good it felt. Jumps will prime the nervous system, plus landing into a full squat will improve mobility.

• Mobility Work
• Dynamic Warm-Up
• A1 Back Squat
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 1, 455 x 1
• A2 Broad Jumps
• 4 x 5
• Tire Flip
• 850lbs tire x 10 x 1
• Atlas Stone
• 285lbs @ 48" x 3 x 1
• 285lbs @ 55" x 3 x 1

Here is an example of a young athlete doing the broad jump. Note how similar the motion is to a kettlebell swing. Also, you don't have to go all out when warming up, just explode through the hips and swing the arms, landing where your momemtum takes you.



For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/