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Unconventional Training, Unconventional Tools, Unconventional Results

My Mad Methods Unconventional Training Magazine

August/September 2011 - MyMadMethods.com

kettlebell certifications Which One is Right for You? mind matters, muscles don't TRUE Athleticism thru General Physical Preparation

kettlebell women:

strong is the new sexy

Lauren Brooks Miller Takes Women’s Fitness to New Levels

the westside method

Dynamic & Max Effort Methods for Rapid Kettlebell Performance Gains

blending methods:

kettlebells & bodyweight

Combining Methods for Max Fat/Loss & Strength Gains

the kettlebell:

fitness for the minimalist

Marine MSgt Angel Otero’s Kettlebell Workout for the Marine-on-the-Go

inside:

Free Workout DVD featuring John Wolf

the simple, the powerful, the kettlebell

1-year anniversary kettlebell edition


free workout vids, exercise demonstrations, articles, workout plans, & more!


in unconventional city, the

kettlebell

is king

While all the unconventional training methods, such as sandbags, clubs, sledgehammers, chains, tires, kegs, rings, macebells, rocks, and logs, have there advantages, none have captured the attention like kettlebells have. This simple cannonball with a handle can generate the strength, conditioning, power, balance, and agility that any soldier, saftey personnel, fitness enthusiast, or athelete can use for their chosen profession or hobby. This issue contains everything you need to get started and advance with the king of unconventional training methods.

www.mymadmethods.com


Features

Contents

12 Explanations from the Source:

Evolution Kettlebell Groundwork 13 Certification Review:

18

Russian Kettlebell Challenge 14 Explanations from the Source:

Why Should You Choose IKFF? 15 Explanations from the Source:

Combat Kettle-Jitsu

16 Explanations from the Source:

Steve Maxwell Certification 18 The Kettlebell is Dead!

Long Live the Kettlebell!

24

20 Kettlebell Sport:

A Test of Will & Skill

20

24 The Kettlebell, Your Body:

Fitness for the Minimalist 28 The Kettlebell Advantage:

What Makes it so Special?

28 38

32 Advanced

Kettlebell Training 38 Kettlebells:

The Stuntman’s Best Friend 42 Mind Matters, Muscles Don’t:

General Physical Preparation 46 The Farmer Walk:

Kettlebell Style

50 Blending Methods:

Kettlebell & Bodyweight Training 52 The Westside Method:

Dynamic & Max Effort Methods 54 Mix it Up with Kettlebells:

Full Body Training Experience 56 Kettlebell Women:

Strong is the New Sexy Other Content

6 8 9 10 11

Contributors Uncoventional Gyms Online Update Gear Guide Certification Calendar

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56


MY MAD METHODS MAGAZINE Published by My Mad Methods LLC EDITOR Mark de Grasse mark@mymadmethods.com CONTRIBUTORS Joey Alvarado Timothy Bell Trent Bender Jon Celis Jon Celis Steve Cotter Anthony Eisenhower Doug Fioranelli Tom Furman Steve Maxwell Greg Mihovich Lauren Miller Ron Morris Shawn Mozen Junior Nartea Angel Otero John Wolf INQUIRIES mark@mymadmethods.com

W

elcome to the seventh official issue of the My Mad Methods Magazine, our special 1-Year Anniversary Kettlebell Edition. This issue is dedicated to the top training method (according to an online poll we’ve been conducting since MyMadMethods.com was launched in January 2010): the kettlebell. With a consistent top vote of over 60%, kettlebell training is the most popular of the top nine unconventional training methods. In addition, the popularity and rapid growth of kettlebell training worldwide as evidenced by the media, individual trainers, and countless soldiers, police officers, fire fighters, and athletes cannot be denied. We asked our list My Mad Methods Contributors to come up with kettlebell articles that would be beneficial for both beginner and advanced kettlebell users alike. Whether you’ve never lifted a kettlebell in your life or if you’ve been Double Pressing the Beast for years, you’ll find this issue both useful and enlightening. Personally, the kettlebell was the training tool that got me out of a half-decade slide towards a lifetime of unhealthiness. After competing as an athlete for the first two decades of my life, I let myself slide into a slow (and luckily) temporary habit of inactivity and unhealthy habits. Thanks to the efficient training methods afforded by kettlebells, I was able to get back into shape within a couple of months, and since then, I haven’t found another tool that gives me the results and lasting value of the kettlebell. The DVD that is included with this issue features one of the kettlebell workouts from John Wolf ’s (owner of Wolf Fitness Systems in Salinas, CA) new workout DVD called Evolution Kettlebell Groundwork. If you’re looking to add a new dimension to your kettlebell training, John will show you how.

Cover photo of a kettlebell by Fernando Gutierrez (Mistaki.com) DISCLAIMER: My Mad Methods Magazine is a My Mad Methods LLC Publication. My Mad Methods LLC (MMM), as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the training methods or other techniques discussed or illustrated in this magazine. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques. COPYRIGHT: 2011 My Mad Methods LLC. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished posted, broadcast, or transmitted in any way except for your own personal, non-commercial use. Prior written consent of My Mad Methods LLC may be obtained for any other use of materials.

Letter from the Editor

Issue 7

Mark de Grasse is the founder and owner of My Mad Methods, an organization (online community & published magazine) dedicated to unconventional training methods like kettlebells, sandbags, battling ropes, macebells and more. Mark is a certified trainer, but spends most of his time travelling the country interviewing, taping, and learning from the the top unconventional trainers in the industry. Mark is the editor, graphic designer, writer, photographer, and sometimes even a model for the My Mad Methods Magazine, a publication with subscribers in over a dozen countries. Mark also manages and designs MyMadMethods.com, an online resource for unconventional fitness (including exercises, workouts, articles, trainer & gym directories, etc) and online community with thousands of members. Find out more about Mark at: MyMadMethods.com/home/about-mark

As always, we appreciate your feedback and contributions to both the magazine and the website. If you have suggestions for product/DVD reviews, new training methods, workouts, or just cool stuff in general, we’d love to hear them! Go to MyMadMethods.com or send me an email directly at mark@mymadmethods.com. If you need more help learning the techniques and exercises featured in this issue, please consult a professional. We have an online database of both unconventional trainers and gyms, so check it out and get moving! Good luck with your training...

Aug/Sep 2011 t MyMadMethods / 5


Joey Alvarado Shawn Mozen

Eisenhower

Tom Furman

Lauren Brooks Miller

Jonathan Celis

Trent Bender

Contributors

Contributors

joey alvarado

Combat Kettlebell Systems / Socal MMA Fitness www.KettleJitsu.com / www.SocalMMAFitness.com Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California. Joey is a former professional MMA fighter and competitive grappler, and the developer of Kettle-Jitsu, a unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises.

trent bender

BenderBuilt Training www.Psychology4Strength.com Over 10+ years in bodybuilding & athletic training, nutrition & diet, supplement specialist, Trent works with athletes of all ages and levels who want to get stronger, faster and more explosive for their sport as well as with the “average Joe’s” who still want to train hard and be in kick ass shape.

jonathan celis

AbsoluTraining www.AbsoluTraining.com Jon Celis is an elite fitness professional who specializes in real world fat loss. His degree in Kinesiology and reputable certifications has led to his success in becoming one of the newest yet profound trainers in Southern California.

lauren brooks miller

On the Edge Fitness www.OntheEdgeFitness.com Lauren Brooks Miller is the founder and owner of On the Edge Fitness. As a kettlebell instructor and Clinical Nutritionist, Lauren has helped thousands of people to get into shape, and stay that way. She specializes in kettlebell training and is a pioneer of the training method within the United States.

tom furman

www.TomFurman.com Tom Furman is the creator of the popular DVD: Concrete Conflict & Conditioning and the Activate Your Dynamic Range of Motion DVD which introduces Tom’s excellent program of flexibility. Tom was one of the first American trainers to become RKC certified for Kettlebell Training in the USA, and is quoted twice in “The Naked Warrior” by Pavel Tsatsouline, the founder of RKC.

anthony eisenhower

Brood 9 Martial Arts www.Brood9.com Head instructor Anthony Eisenhower has over 15 years of experience studying, practicing and teaching martial arts including Muay Thai, Tae Kwon Do, Coju-jitsu, Capoeira, Kenpo Karate, Gung Fu, Brazilian Jiu-Jitsu, and Pankration. He competed in full contact Kickboxing, Pankration and MMA. Anthony also performs stunt and fight choreography for music videos, commercials and various film and television projects; past projects include Alias and Mighty Morphin Power Rangers.

shawn mozen

Agatsu, Inc. www.Agatsu.com Shawn Mozen is the owner of Agatsu Inc, the company that first introduced Kettlebell training in Canada. Agatsu has over 700 trainers in countries around the world who practice Shawn’s unique system that emphasizes mastery of movement. Recognized world wide as an authority on kettlebells, martial arts, and functional fitness, Shawn has appeared on US and Canadian TV shows such as VH1’s Celebrity Fit Club, Miami Ink, The Gill Deacon Show, and Off the Record.

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Doug Fioranelli

Rise Above Strength www.RiseAboveStrength.com In college I spent much of my time in the Exercise Physiology Laboratory conducting research on different effects various training equipment has on muscle activation, strength and endurance. I hold a Master’s degree in Kinesiology with a concentration in Exercise Science from San Francisco State University. With over 10 years of experience in athletic rehabilitation and strength training, I have helped coach many clients from Jr. High to Olympic and Professional athletes at all levels. My Certifications include: CSCS, USAW, RKC II, CISSN, and IYSA.

greg mihovich

Underground Gym www.UndergroundGym.com Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method.

Master Sergeant, USMC www.FaceBook.com/oteroab Master Sergeant Angel Otero (34) is from Toughkenamon, Pennsylvania and has been in the United States Marine Corps for 15 years. He is currently serving as an Infantry Weapons Company Operations Chief with 1st Battalion, 8th Marine Regiment in Camp Lejeune, North Carolina. He currently resides in Hubert, North Carolina with his wife (Carmen) of 13 years and his two children Kaira (7), and Angel Jr (6).

John Wolf

Junior Nartea

Timothy Bell

Ron Morris

ron morris

Ron Morris Strength for Living Center www.RMSFLC.com Ron “Hanzo” Morris is an educator and consultant for many agencies, correctional facilities, and college teams. He hold a tactical certification and national recognition for his books and videos, as well as a deep education in martial arts and fitness.

Angel Otero

Greg Mihovich

doug fioranelli

angel otero

timothy bell

Jungle Fit www.Jungle-Fit.com Timothy Bell is the founder of Jungle Fit - Personal Training. He has been involved with fitness and health his whole life and comes from a family of fitness enthusiasts and martial artists. With over 10 years of martial arts experience, an extensive knowledge of bodyweight strength conditioning, and kettlebell training, Tim knows how to get you the body and life you want! He prides himself on a one–of–a–kind personal training experience that is simply that ... personal.

junior nartea

NDS Kettlebell Athletics www.NDSAthletics.com Mr. Nartea is Board Certified by the National Athletic Trainers Association as a Certified Athletic Trainer (ATC). He is also certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS). In addition to the above certifications, Mr. Nartea is also a Certified Kettlebell Instructor under Pavel Tsatouline and the Russian Kettlebell Challenge (RKC). He is the first RKC2 within the city of Lakewood, CA and represents Long Beach, Cerritos and numerous other surrounding Southern California communities.

john wolf

Wolf Fitness Systems www.Lead-the-Pack-Fitness.com / www.KettlebellGroundwork.com Wolf Fitness Systems is Monterey County’s premier provider of fitness/wellness solutions. We are proud to offer training that is both fun and extremely effective. Using less conventional methods such as kettlebell training, clubbell training, suspension training and our own fusion of yoga and bodyweight drills you are sure to see the effects of our training quickly. You can opt for training in a variety of formats such as Private Personal Training, Buddy/Couples Training, Fitness Boot Camp Programs, Nutrition Coaching and more. Aug/Sep 2011 t MyMadMethods / 7


Uncoventional Gyms

Gyms psycho gym

Head Trainers: Travis Williams Russ Kimzey Website: PsychoGymDallas.com Address: 4611 Langland Rd. #104 Farmers Branch, TX 75244 Phone: 214.536.4496

Psycho Gym was born out of raw necessity. In 2006 Co- Founders Travis Williams and Russ Kimzey were fed up with the big corporate box gyms. Travis was stuck there as a trainer and Russ was stuck there as a client.They both needed more. They needed something more intense, something to get away from people sitting on machines and coming to the gym for social hour. We wanted to be around people like us: hardworking, dedicated, serious; people that will push us to make ourselves better. How and what you become depends on environmental influence. Raise the standard your peers must meet and you’ll raise your expectations of yourself. We needed a place where it was okay to drop a weight if you couldn’t hang on to it any longer. We wanted to be able walk around and train barefoot because it makes us stronger. We wanted to get away from bodybuilding style workouts with machines and dumbbells; and develop real world strength by training with kettlebells, sandbags, tractor tires, sledgehammers, suspension trainers, and battling ropes. A year and a half later in 2008, after countless hours of working and experimenting, with these training tools Psycho Gym opened its doors in Deep Ellum. We have been pushing ourselves and others to the limit ever since.

soviet force

Head Trainer: Aidas Urbonas Arturas Kolgovas Website: SovietForce.com Address: 2068 1st Street Highland Park, IL 60035 Phone: 224.392.4147

In Lithuania, Arturas studied for four years at Academy of Physical Education, a school dedicated to teaching the science of all types of sports. In 1992, he graduated with the degree in the bodybuilding and fitness. In 2002 Arturas was certified by the ISSA (International Sports Science Association) as a Personal Trainer and Fitness Therapist. And most recently, he was certified as an RKC (Russian Kettlebell Challenge) Instructor. Kettlebells were his tool of choice for training. In post Soviet Union, they were everywhere and in fact the first weight that Arturas ever lifted was a kettlebell. He began working out at the age of 14 and quickly became addicted to the intense feeling associated with the extreme workouts. Over the past twenty years he has studied judo (8 years) and body building (12 years) and the successes that he achieved in these sports would never have been possible had he not simultaneously been training with kettlebells. Now Arturas recommends the kettlebell training to everyone, from professional bodybuilders, athletes and trainers to the everyday person, who is looking to reduce fat, modify shape, build strength or just improve the overall quality of their life.

the forged athlete

Head Trainer: Travis Stoetzel Joey Chizek Website: TheForgedAthlete.com Address: 5825 N 90th St. Omaha, NE 68134 Phone: 402.984.0791

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The Forged Athlete Gym is a warehouse style gym specificaly designed for athletes and serious trainees in Omaha dedicated to hard work and effort. We offer top quality training for athletic sports performance and physique enhancement. Whether you are an 8th grade football player looking to get stronger, faster, and quicker so you can get a starting spot on the squad or an adult that wants to push the limits and take your body to places it has never been before, we are the gym in Omaha, NE for you! You will not find any fancy machines or shiny equipment within our walls! We help people accomplish their goals through the use of many different types of unconventional strength training methods such as: kettlebells, sandbags, tires, strongman training, crossfit. We use a Bruce Lee-type of approach to training philosophy in which “We use what is useful and discard that which is not.” We require that all of our members meet our standards before gaining a membership to our gym. You must EARN YOUR MEMBERSHIP HERE! This assures that our environment is the very BEST for getting people 110% focused on training and accomplishing their goals. NO NEGATIVITY ALLOWED! We demand the following out of our members: respect, integrity, commitment, dedication, perseverance, and work ethic.


Would You Attend an Unconventional Fitness Expo?

Online

Online

Sure, there’s lots of fitness expos out there, but what about one that does for unconventional training what the LA Fitness Expo does for bodybuilding? That could be happening if enough people are interested in the concept. In addition to a slew of unconventional training booths, the event would feature in-depth kettlebell, sandbag, bodyweight, macebell, heavy club, and other unconventional training workshops for both trainers and trainees. Are you unsure of which fitness organization you should pledge your allegiance too? How about which training method is worthy of your time? No problem! One idea we had for the event is an all-out fitness competition involving all the aspects of functional fitness: strength, conditioning, agility, balance, mental toughness, and more will be tested during a series of demanding events. See who comes out on top! The event (if it happens) will likely be held in Los Angeles, California in the first or second quarter of 2012. That’s just a couple ideas we have for the event, but we’d love to know what you think! Join the discussion at: http://tinyurl.com/4yz8tj6

My Mad Methods is Tagged! At My Mad Methods, we’re constantly trying to get our readers the most useful information as fast as possible. With that in mind, we have hooked up some of our articles with Miscroft Tags. Instead of having to type in a long address to view a workout video, you can simply scan it with your mobile device! The Tag will take you directly to the video so you can view workouts instantly and get to work! Future issues will have even wider use of the Tags, so download the app now at: http://gettag.mobi

Get Involved Online!

We have over 6,000 members online! Start sharing your ideas with the unconventional training community! Rate workouts and exercises, post blogs, join in forum discussions, and find people who share your interest in training! Get going at: mymadmethods.com/community Did you know? My Mad Methods Members receive updates whenever new workouts are posted. Sign up now at MyMadMethods.com

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Gear Guide

Gear Guide yurbuds Earphones Yurbuds earphones feature patented TwistLock technology, guaranteeing these earphones never fall out.Yurbuds not only fit well, they sound amazing. By channeling sounds straight to the ear through the patented funnel shape,Yurbuds users can enjoy their music as they workout while being able to hear their environment when running, hiking, biking and more. The initial idea for Yurbuds was conceived by Burgett while training for an Ironman 70.3 triathlon in 2007. In 2008, Burgett partnered with Richard Daniels,Yurbuds Chief Operating Officer and 24 time marathoner to develop an earbud that would not fall out and provide athletes with the ability to be active for hours, focusing on their workout and not their equipment. Price: $29.99-$49.99 Url: www.yurbuds.com

Brute Force Barebones Sandbag Ready to up your grip strength? You can’t go wrong with the Barebones Sandbag! No handles means you’re burning up your grip with every heavy lift and power movement! You can stuff up to 120lbs of sand in the 36” x 26” space, and you still get the top-of-the-line durability of 1000D Cordura material. Take your strength training to new levels! Price: $98.00 Url: www.BruteForceSandbags.com

The Tower 200 With the Tower 200, you get up to 200 pounds of explosive resistance and over 200 exercises that take your workout to another level and push your muscles to the max. It’s a unique piece of training equipment that promises to turn your door into a gym. It includes hand grips, ankle straps, exercise chart, and a workout DVD. The Tower 200 fits any door and comes pre-assembled; it’s easy to set up and easy to use.You just select your level of resistance, attach the hand grips/ ankle straps, and start pounding away. Price: $174.75 (Trial for $14.95) Url: www.OfficialTower200.com 10 / MyMadMethods t Aug/Sep 2011


Coming to a Location Near You!

certs

certifications You ready to take the kettlebell to heart? Good! Fortunate for you, there’s a list of qualified and professional trainers and organizations that have developed comprehensive kettlebell certifications and workshops to get you going! The following is a short list of upcoming courses around the world. Please note that this is NOT the full list! There’s many more workshops, trainers, organizations all over the place. Do your research and get going! Agatsu - www.Agatsu.com ATSCI - www.ATSCI.org CKJ - www.Kettle-Jitsu.com EKG - www.KettlebellGroundwork.com IKFF - www.IKFF.com Maxwell SC - www.MaxwellSC.com Start Date 8/13/2011 8/19/2011 8/19/2011 8/20/2011 8/20/2011 8/27/2011 8/28/2011

Oraganzation CKJ RKC IKFF Maxwell SC IKFF IKFF IKFF

Location Los Angeles, CA San Diego, CA Gambrills, MD Oslo, Norway Birmingham, England Rochester, NY Everett, MA

Course/Workshop Combat Kettle-Jitsu Certification Course with Joey Alvarado Russian Kettlebell Challenge (RKC) Instructor Certification Steve Cotter Level 1 Workshop Strength & Conditioning for Fighters Workshop Certified Kettlebell Teacher (CKT) Level 1 Course Steve Cotter Level 1 Workshop Kettlebell & Mobility Workshop with Ken Blackburn

9/3/2011 9/3/2011 9/9/2011 9/10/2011 9/10/2011 9/17/2011 9/20/2011 9/23/2011 9/24/2011 9/25/2011 9/30/2011 10/1/2011 10/7/2011 10/9/2011 10/14/2011 10/15/2011 10/15/2011 10/22/2011 11/5/2011 11/5/2011

Maxwell IKFF RKC IKFF Agatsu ATSCI RKC IKFF IKFF IKFF CKJ IKFF RKC ATSCI Maxwell SC Maxwell SC Agatsu Maxwell SC Agatsu EKG

Oslo, Norway Dearborn, Heights, MI Villa Park ,IL Lakewood, CO Moose Jaw, Canada Rutherfordton, NC Philadelphia, PA Gujarat, India Trondheim, Norway Edinburgh, Scotland Hamburg, Germany Trondheim, Norway Belfast, Ireland Golden, CO New York, NY New York, NY Edmonton, AB Bribane, Australia Los Angles, CA Salinas, CA

Maxwell Level 1 Kettlebell Certification Certified Kettlebell Teacher (CKT) Level 1 Course Russian Kettlebell Challenge (RKC) Instructor Certification Certified Kettlebell Teacher (CKT) Level 2 Course Agatsu Kettlebell Instructor Courses with Shawn Mozen Kettlebell Lifting Instructor Certification with Nico Rithner The Russian Kettlebell Challenge Instructor Certification Certified Kettlebell Teacher (CKT) Level 1 Course Certified Kettlebell Teacher (CKT) Level 2 Course Certified Kettlebell Teacher (CKT) Level 1 Course Combat Kettle-Jitsu Certification Course with Joey Alvarado Certified Kettlebell Teacher (CKT) Level 1 Course Russian Kettlebell Challenge (RKC) Instructor Certification Kettlebell Instructor Certification with Nico Rithner Maxwell for the People Seminar Maxwell Level 1 Kettlebell Certification Agatsu Kettlebell Instructor Courses with Shawn Mozen Kettlebell, Bodyweight& Joint Mobility Certification Agatsu Kettlebell Instructor Courses with Shawn Mozen Evolution Kettlebell Groundwork with John Wolf

Aug/Sep 2011 t MyMadMethods / 11


Strength, & certification Mobility

Explanations from the Source:

Evolution Kettlebell Groundwork

Who is the Evolution Kettlebell Groundwork program for? EKG is a series of kettlebell resources designed for fighters, experienced kettlebell athletes, and trainers that have worked towards mastering the basic kettlebell lifts. If you are looking to build a more extensive library of kettlebell and bodyweight movements and effective programming to ensure your place at the front of the pack, EKG will deliver. What is Evolution Kettlebell Groundwork? EKG is a comprehensive program that incorporates some of the unconventional ground based movements of Russian Systema, Brazilian Jiu-Jitsu, and Flow Yoga with the most popular unconventional training tool: the kettlebell! This fusion of unconventional, non-linear movements, kettlebells, and metabolic conditioning protocols are guaranteed to challenge even the most experienced athletes as they progress through five levels of sophistication: 1. Bodyweight Primer 2. KB Level 1 - Beginner 3. KB Level 2 - Intermediate 4. KB Level 3 - Advanced 5. KB Level 4 - Mastery Since the movements included in the EKG program are unlike any other kettlebell programs on the market, it’s designed to get you from complete novice to mastery through the five training cycles. This ensures the technical proficiency to perform the mastery level movements without injury while also making the program a valuable tool for any coach that needs to know how to regress or progress an athlete as necessary. The four movement skills are: 1. Shinbox Switch This transitional movement was chosen as the primary skill of EKG for its ability to increase the rotational strength of the hips while reinforcing good spinal mechanics. • Increase dynamic range of the hips

12 / MyMadMethods t Aug/Sep 2011

for a longer running stride. • Develop multi-directional power in the hips for stronger reversals and submissions in your ground game. • Decrease the strain placed on the lower back and knees in all athletic movements. 2. Single Leg Row Athletes are masters at hiding movement deficiencies that the Single Leg Row helps expose. Building a strong platform to pull from while on one leg will develop single leg balance and stability that translates into positional dominance in any sport played on your feet. • Helps address lower body imbalances that limit your athletic potential. • Increase your ability to root into a single leg for more powerful strikes and a solid takedown defense. • Learn to shift the load from the spine to the hips by preferentially loading the hamstrings. 3. Pullover Most core exercises consist of movements focused primarily on flexion. Learn to fine tune and articulate your spine to maximize core activation in flexion and rotation while resisting extension. • Develops multi-directional stability of the spine for faster change of direction. • Increase the frequency of successful reversals and increase the ability to maintain pressure/control in top positions. • Reduce hyperlordosis by correcting pelvic position. 4. Sprawl A classic exercise with a few new evil twists. As the final exercise in the circuit, the sprawl is your chance to really drive up the metabolic effect of the program. • Getting to the ground or back to your feet fast can determine whether you make the play; improve your timing with this awesome exercise. • Explosive development of your sprawls that assure you can stay on your feet. • Reinforce proper mechanics and

hn

Jo

Wolf

teach your clients how to “lift with their legs and not with their back” on each and every rep. Why Use Evolution Kettlebell Groundwork? I designed the EKG program to be completely different than any of the current kettlebell training programs on the market in three ways: 1. New / Innovative Movements Most kettlebell programs and even certifications still focus on teaching the same handful of movements. The EKG program will incorporate all movements that are not typical to kettlebell training. 2. Multiple Metabolic Conditioning Protocols The EKG program cascades the use of several powerful Metabolic Conditioning protocols to send your body into metabolic overdrive, resulting in a leaner physique in no time. Waving these protocols as directed will build a motor that simply won’t quit and will decrease recovery time. 3. Find Your Flow! The program is focused not on simple repetitive drills but on developing foundational skills and evolving them into more sophisticated movements. The more sophisticated movements in the program are actually combination routines (flows) involving multiple drills that will not only tax your muscles but also your nervous system. It is my hope to inspire kettlebell athletes and coaches to develop the prerequisite attributes and skills for them to create their own unique combination routines using many of the foundational movements provided in the EKG program. Find out more at:

www.KettlebellGroundwork.com

by John Wolf More information about John Wolf & Wolf Fitness Systems at www.Lead-the-Pack-Fitness.com


Celis

Russian Kettlebell Challenge

certification

n Certif ication Review:

o J

I

was introduced to kettlebells in 2007. At first glance kettlebells seemed cool, but didn’t really spark my interest. “What was the big deal with this ball and handle,” I said. how rediculous I was. The more and more I was exposed to kettlebells, the more my curiosity rose. A friend of mine who was RKC certified noticed my interest and motivated me to get further education. And that’s what I did. Through the years, my kettlebell technique was constantly evolving as I followed the greats: Pavel Tsatsouline, Valery Fedorenko, Steve Cotter, Steve Maxell, and Mike Mahler. I went back and forth learning from them all, figuring out which style of kettlebell training suited me best. I knew there was more then one way to swing a kettlebell. After a while, the more I did my homework, the more confused I got. Whether you are Steve Cotter or Pavel Tsatsouline, both parties have an amazing style of kettlebell teaching and each had minor, but also significant, differences. Finally, after years of swinging and training I had become more partial to Hard Style technique (RKC). Again, there are many effective ways to swing and clean a kettlebell, but Hard Style seemed to work best for me, my performance, and my results. The challenge came when I attended the RKC Level 1 Certification in St. Paul, Minnesota in May 2011. I had trained for close to two years to prepare me for the RKC technique, volume, and the 100-rep Snatch Test. I felt I was ready from the moment I stepped foot into the gymnasium to the moment I left. When thinking of the certification, two words quickly come to mind, “F$%K ME.” My experience at the RKC Level 1 Certification was absolutely brutal,

but totally worth it. I had no idea there was more to it then swinging a kettlebell. Being able to optimize technique, improve technique, correct imbalances, and offer progressions to all kettlebell enthusiasts (even granny) was totally awesome! I was more then impressed with the level of knowledge Pavel and his RKC crew had to offer. For those not familiar with the RKC curriculum, let me sum it up for you: three days of ass kicking. Approximately 10 hours a day of kettlebell training (even though the itinerary says 8am to 5pm, liars!). Imagine doing 10 sets of 10 swings, swallowing some spit to quench your thirst, and then doing it again and again until your body goes numb. There was a TON of repetition. Often times I was so exhausted, I sometimes stopped counting reps and just kept swinging and pressing to keep up. The RKC did an outstanding job conveying their message. All the instructors were uniform. Whether you’re tired or fresh, technique is critical; it will save you from injury, and your performance will shoot through the roof. I really dig the amount of correcting and questioning that was offered. It really helped answer more than just my questions and concerns, but everyone else’s too. Going through a series of Swinging, Cleaning, Pressing, long and tedious TGU’s and of course Snatching really wiped me out. After three LONG days, you were tested on three sections of kettlebell training and a graduation workout (not fun especially right after you worked your

ass off for 30 freaking hours). PHEW! In order to rock the RKC label, you must be able to demonstrate impeccable technique and execution using double Snatch-size kettlebells (24kg for men), you have to apply all skills learned in case-scenario teachings, and are required to complete the dreaded 100-rep Snatch test. Not a lot of fun, especially when all testing is saved until the very end of the third day, and trust me, the last thing on your mind is a kettlebell. Overall the RKC Level 1 Certification was awesome. I really noticed the difference before the certification and right after. My skills have gotten sharper, my performance has excelled, and I am still progressing my training. As I mentioned before, find out what style of kettlebell training fits you best. Whether it’s Hard Style, IKFF, AKC or ATSCI. All are great choices but all have subtle differences. If you have trouble deciding, or want to improve your game, then I recommend Hard Style (RKC). The ambiance is amazing, the teachings are great, and the challenge of completing the RKC is extremely rewarding. You won’t regret it. Find out more at: www.DragonDoor.com by Jon Celis For more information about Jon Celis and AbosluTraining, go to www.AbsoluTraining.com Aug/Sep 2011 t MyMadMethods / 13


certification

Explanations from the Source:

Why Should You Choose IKFF?

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ettlebells are rapidly becoming the tool of choice for athletes, coaches, military personnel, and fitness buffs. As such, there are more and more educational options for consumers. On one hand this is a good thing because more options brings tougher competition and higher standards. On the other hand, it may be difficult for those seeking good information to filter through the myriad of options to determine what is good and bad information. As one the world leaders in kettlebell education, the International Kettlebell and Fitness Federation (IKFF) has been a major force in promoting the art and science of kettlebell lifting for fitness and sport through the highly regard CKT (Certified Kettlebell Teacher). There are other respectable kettlebell-focused organizations also promoting this type of exercise, but what makes IKFF stand above the rest? First and foremost, IKFF is a balanced, comprehensive fitness and wellness program. While kettlebells are a major component of our programs, we realize that no singular training method provides all the answers. So, IKFF presents a balanced outlook that encompasses not only conditioning, but also strength, mobility, flexibility, agility, deep breathing, meditation and recovery components. I created this organization as an extension of my in-depth years of expe-

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rience as a champion martial artist specializing in the soft or internal components, such as QiGong and meditation, which are to the mind what exercise is the body. In addition, as the leaders of IKFF, Steve Ken Blackburn and myself are serious, well-rounded athletes who have developed a broad array of physical talents from years of martial arts and athletics. Part of the IKFF philosophy is leading from the front, and the IKFF leaders stay on top of their own training and progress in order to set a great practical example for all students who want to learn not only how to be better kettlebell practitioners, but also exceptional leaders who will be respected by their students and clients. Along with our cutting-edge physical training programs which encompass kettlebells with bodyweight conditioning and martial-arts based mobility training, IKFF pays attention to the adage that the best teachers are also eternal students. It is a requirement for the leadership of IKFF to continuously update and upgrade our own knowledge and practice so that we may pass along the highest quality and most modern techniques and methodologies to our students. We take our responsibilities as teachers and leaders very seriously, that is why we go to great effort and expense to study with the most accomplished coaches and athletes in the world, including as far away as

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Russia, where kettlebells were born and perfected, to study and learn with the Russian National Team coaches and athletes and to absorb their most cutting-edge techniques. IKFF respects all systems and teachers. While not all teachers or methods are equal in value, we believe that all serious teachers and systems have something of value to offer. We will not say that this or that system is bad, because there is something good about all of the kettlebell organizations. However, when it comes to a well-rounded and comprehensive package which combines masterful communication/teaching skill, athleticism, work ethic, technical proficiency, and a sincere interest in the growth and development of our members, IKFF stands alone at the top, and we are only going to continue to improve for the benefit of students who want to learn the best that kettlebell training has to offer for fitness, sport, and well-being. Find out more at: www.IKFF.com by Steve Cotter Find out more about Steve Cotter and IKFF at www.IKFF.com


Jo

Alvarado

Explanations from the Source:

Combat Kettle-Jitsu

certification

ey

T

here are many reputable kettlebell organizations out there, many with amazing founders. Existing kettlebell organizations focus on traditional Russian style kettlebell lifting and/or kettlebell sport. Both of these styles focus on a select few exercises such as the Swing, Turkish Get Up, and the Snatch. While these are extremely important exercises to master, Combat Kettle-Jitsu focuses on the evolution of these exercises. MMA is the evolution of martial arts. Kettle-Jitsu is evolving with MMA to create the most dynamic kettlebell and bodyweight training available. The focal point of the Kettle-Jitsu Organization is strictly fitness and combat sport-related. All of the programs in Combat Kettle-Jitsu are designed to rapidly decrease body fat, raise your conditioning levels, heighten your focus, increase your agility and mobility, and make you a better overall athlete. This organization is not only for people interested in combat sports, Kettle-Jitsu is for fitness enthusiasts looking for newer, fresher, and more dynamic exercises to add to their repertoire. I’ve been involved in martial arts and fitness for over three decades. My extensive knowledge and experience have allowed me to create an amazingly effective fitness and conditioning system. Kettle-Jitsu routines are practiced regularly at my gym, SoCal MMA & Fitness in Los Angeles. I also train and coachfighters using Kettle-Jitsu. My team has proven the effectiveness in the cage many times. I’m also currently coaching King of the Cage World Champion Jared “The Jack Hammer” Papazian. Because this system involves dynamic

MMA style movements, it makes working out more fun! Even though Kettle-Jitsu derives influence from mixed martial arts, these workouts can be enjoyed by every day, ordinary people. This system can be taught to anybody, from businessmen to housewives to teachers to college students (all of who I teach on a regular basis). The Kettle-Jitsu Certification is based on a lot of the information contained in my two DVD’s: Combat Kettlebell Systems and the new bodyweight training DVD, Shadow-Jitsu. The Combat Kettlebell Systems DVD is currently being enjoyed in over 20 countries and has gotten rave reviews by a variety of fitness enthusiasts, fighters, athletes, trainers, and coaches. The sport of MMA is one of the biggest in the world and it is only going to get bigger. If you are a fitness trainer, it is only a matter of time until a fighter or MMA enthusiast approaches you for combat-style training. If you get certified in Combat

Kettle-Jitsu, you will have a thorough understanding of how to train a fighter for MMA. My experience as a professional fighter has allowed me to create routines that mimic mixed martial arts bouts. This type of anaerobic training has been scientifically proven to be the most effective for building lean muscle and decreasing your body fat. This is why it is ideal for people who want to develop the lean, muscular, and balanced physique of an MMA fighter. Combat Kettle-Jitsu is kettlebell and bodyweight training evolved. There isn’t another system out there like it. If you wish to be on the cutting edge of fitness training, then Kettle-Jitsu Coach (KJC) certification is a must! Find out more at: www.Kettle-Jitsu.com by Joey Alvarado Find out more about Joey Alvarado and Kettle-Jitsu at www.Kettle-Jitsu.com Aug/Sep 2011 t MyMadMethods / 15


certification

Explanations from the Source:

Steve Maxwell Certification

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started my own kettlebell certifications in 2007 and have since certified many great trainers and coaches all over the world. My own kettlebell training started in 1998; I was the first coach in the US to offer group kettlebell classes. I’ve introduced thousands of people to kettlebells as a functional training tool, from deconditioned office workers to world-class athletes, through individual training and group classes. These experiences, combined with what I pick up while traveling and presenting seminars (you can’t teach others without learning something yourself) form the basis of my unique kettlebell certification system. You can trust that anyone holding either the Level One or Level Two Steve Maxwell Kettlebell Certificate are instructors I’ve personally taught and tested, both in correct execution and how to most effectively teach others. My standards are high and only those meeting my requirements pass the course. I realize there are a lot of kettlebell certifications out there. Most are derivative programs, lacking inspiration. I encourage you to go with the original. Meet me for yourself. Learn from my experience and examples. Steve Maxwell certified trainers can go everywhere in the world to teach, as my certification is internationally recognized and respected. My kettlebell system is also incredibly useful for athletes and others who wish to enhance their own training and learn how to use kettlebells as a tool to build strength, speed and work capacity. There are two upcoming Level One Kettlebell Certifications in North America in 2011, in New York City and Ottawa, Canada. Check my website, www.maxwellsc.com for availability. Seats are limited so act fast. Find out more at: www.MaxwellSC.com

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by Steve Maxwell Find out more about Steve Maxwell and his company at www.MaxwellSC.com


kettlebellGroundwork.com

Is your kettlebell

training ready to

evolve? The Evolution Kettlebell Groundwork DVD presents a new paradigm in kettlebell training. The program will help you build a repertoire of movement skills beyond the foundational lifts that are commonly taught in KB certifications. When you have mastered the basics and are left looking for something new…something that will expose and destroy any weaknesses your previous training program left behind it is time to experience The Kettlebell Metamorphosis! The EKG DVD contains extremely detailed bodyweight and kettlebell instructionals, multiple workouts, and both bodyweight and kettlebell timed testing. Find out more at:

www.KettlebellGroundwork.com

Available at:

MyMadMethods.com/Store


n

strength & conditioning

Ro

Morris

The Kettlebell is Dead ! Long Live the Kettlebell ! S

o, how is fitness sold today? You take a legitimate idea, then you hype it to death. Step aerobics? Richard Simmons? Jump Ropes? Hula hoops? How about kettlebells? I heard that they are dangerous, stupid, better than everything on the planet, they cause cancer, you can fly if you train with them, and on, and on, and on... Let’s keep repackaging what Jack LaLanne taught us way back when, but even better! We’ll leave out all those pesky little details about of how much effort they might involve and how much time it will take. That would just confuse and frighten people away from the training method, right? Just send in the cash and get the body of your dreams! P90X? The Perfect Push Up? How many would you like? And remember, Christmas is coming! No time to workout for 5 minutes a day, 3 days a week to achieve a six pack? No problem! How about some pills? They’re easier and can we sign you up for automatic withdrawal from your bank account! Great, we’ll ship that right away Mr. S U C K E R? Is that the correct spelling? The reality is that self-gratification can

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come from the simple task of achieving a push up, or running a mile, or pulling yourself up off the ground without making a disturbing grunting sound on the way. But there’s no money in that! “Take this, wear that, and you’re good to go!” is the mantra that drives the fitness industry. And now it’s the kettlebell’s turn. Amateur instructors all across the country are now beating on unsuspecting people looking for the next best fitness trend. These alleged “instructors” have the ability to ruin kettlebells, and I’ve seen them in action. I’ve watched as a pretty young personal trainer throws down a steely glare at an unsuspecting 40-something woman who simply wants to learn the kettlebell Swing exercise. Unfortunately, our undereducated spandex-clad cutie can only deliver a big dose of insecurity and potential injury. What’s even more unfortunate is that many trainees believe that pain and injury are a major part of getting into shape! Somewhere along the line we started thinking that discomfort and repetitive, harmful behavior on a regular basis can make you fit and happy. People grasping at the next best thing that looks cool and makes them dif-

ferent from everybody else. Pound the crap out of yourself for a while and then quit because it’s great but I got this f%@$ing injury! So what is happening to the kettlebell? Like all other decent ideas that have a real and genuine foundation to them, kettlebell training is getting watered down to the point of impotence. Limp, void of meaning and substance. One of the first kettlebell schools in the USA was mine. Ron Morris USA Kettlebell School. Introduced in 2005 for true kettlebell instruction for the masses. My school was all about empowerment for everyone. Spandex was not seen in my jam-packed classes. Wall-to-wall students (at times 50+), where I earned their trust and respect; I had to deliver the goods. Stopping traffic in rush hour herding my class across a busy road, kettlebells in hand, to a gawking public and curious cops. My students found a new level of self-respect by taking a risk and then being dually rewarded with a lifelong commitment to taking care of their health. It was cool as hell. The kettlebell was like a blank canvas, at the same moment both simple and com-


plex. A total and completely selfcontained real life tool to make you fit. An original way to travel your own path; we all love to be original, right? Even though there’s a bunch of us who think the same way. This potential to be original is where the masses have gone gotten lost. The kettlebell is a tool, not a church. It is not a solution or the final say. It is a hammer; it can get the job done, but you do need to know how to build. Trainers have been quick to take something that they don’t understand, and simply make stuff up and incorporate into their existing programs. In this way, people with short sighted vision and disingenuous intent have killed the kettlebell. Fortunately, through magazines like this you will find a pulse. The few, the wild, the dangerous adventurer of the physical type. Not followers, but thinkers and creators. People who want ideas, not dogma, not pretend boot camps. My rant is born out of the email call out from Mark concerning articles to do with kettlebells and their rise in popularity. Let’s get something very clear: I think kettlebells are the best thing going and have thought that for the last eight years. I am a daily user of these bad boys. Yes, I hold all the certifications, however, I actually got my kettlebells when they still took some effort to find. That being said, I take my role as a teacher, NOT A TRAINER, very seriously. One good question I get sometimes is how do you find a good kettlebell instructor? This is a really good question to pose for anything you want to learn to do correctly.

tips to find a "real" kettlebell instructor Question 1:

Observe your intended teacher: are they masochistic? Do they try to be? Either way, that’s no good! You can see this by how they instruct. Do they realize when you’re working harder than you should? Do they provide reasoning behind the drill you’re doing, or is it just go, go, go? You can always see a real teacher because they welcome questions and provide a good answer, or inform you that they don’t know.

Question 2:

Do you feel comfortable with the class? Are the people regular folks who actually want to learn something? If it’s one-on-one, do you sense a realism to your instructor and their passion for teaching? If a class is full of arrogant show-offs, that reflects the teacher.

Question 3:

Do they go straight into kettlebell training without a rounded approach that includes stretching and calisthenics? One trick ponies are deadweight and are always trying to prove themselves worthy of your loyalty and money (or they might just be trying to impress the little chicky in the front of the class). Or maybe they will do some seemingly impressive move to show the class who’s boss.

Question 4:

Is this something that you, yourself like? All too often, people just go along to get along. But since you’re still reading this, I’m guessing that you are not a lemming.

Question 5:

What do you want from your workout? Is your instructor listening to you and your needs? Are they making adjustments for you to help you adapt to this new world of kettlebells? If not, get out of there.

Question 6:

After one or two sessions, how do you feel? Has anyone asked? If not, split.This is about a learned skill set that can help you live a very healthy and active lifestyle. Your instructor should be gauging your progress to make sure you’re learning and not getting injured.

And now a gift from the mighty Hanzo. A complete, effective, and short workout. You will need a pair of dip bars, a rope looped over a cross beam, a kettlebell, and a Bosu Ball. 15-Minute Complete Workout Repeat set ‘B’ straight for 15 minutes straight A: 1-mile Trail Run (Outside! No treadmills!) B1: Hanging Rope Pull Ups - 5 Reps B2: Dips - 5 Slow Reps B3: Kettlebell Swings - 5 Reps B4: Bosu Ball Kettlebell Pullovers - 5 Reps B5: Kettlebell Curl - 5 Reps

The final word: if you’re not creating a version of what you learned from this article for your own needs and desires, you are probably not buying this magazine. We’re thinkers, not watchers. Now, go paint a masterpiece you can call your own. Peace. Long live the kettlebell! w by Ron Morris More information about Ron Morris & RMSFLC at: www.RMSFLC.com Aug/Sep 2011 t MyMadMethods / 19


w a h

S

Mozen

Kettlebell Sport:

A Test of Wil & Skil

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Do you remember the game Seven Minutes in Heaven? Of course you do! Kettlebell Sport is kind of like that, except your friends aren’t waiting outside the door, you aren’t in a closet with another morally flexible teenager, there’s much more pain than pleasure, and... actually, it’s nothing like that! This game is more like ten minutes of hell. You are standing on a platform. Your lungs are starving for oxygen and for more room to breathe. Everything from your toes to your hands are getting tired as you stare at the clock in front of you. You count reps, you count time, and you count all the days of training that it took you to get to a Kettlebell Sport Competition. When kettlebells were first introduced to North Americans we heard of the term “master of sport” and learned a bit about what Kettlebell Sport (Girevoy Sport or GS) competitions involved. High rep Snatches, Jerks, and Long Cycle Lifts were a part of the history of kettlebells, however, these competitions were a world away taking place in Europe with minimal exposure to those of us out here. Kettlebells found a place in gyms and training routines as strength endurance tools that could deliver results. The new “power tool” of personal trainers, these weights and their use have grown so much that there is now interest in their roots and the sport beyond the kettlebell as a simple fitness tool. When I first heard of and played around with the basics of Kettlebell Sport, I found it to be a completely strange concept. How was this sport developed? Who would take a sub-maximal load like this, try to lift it as many times as possible and why? This sounded like having sex in the missionary position for three hours and then bragging about your performance. Sure you lasted three hours, but did anyone have any fun? My mind raced back to childhood games and challenges where you would taunt your buddy until they would try to eat, lift, climb or jump something. I imagine two Russians sitting around (maybe with a bottle of vodka close by?), when one turns to the other and says, “I dare you to pick up that rock.” The other says, “I dare you to pick up that tire.” Then the first says, “I dare you to lift that kettlebell for TEN MINUTES!” Ok, maybe it didn’t happen like that, but one thing is for sure, lifting this “sub-maximal” load for ten minutes is one hell of a mental and physical challenge. This truly is a strength/endurance sport, a test of will and skill. >>

Aug/Sep 2011 t MyMadMethods / 21


Kettlebell competitions are contested with three lifts, the Jerk, the Long Cycle, and the Snatch. Jerk - Kettlebells are cleaned to the chest and then locked out overhead through the use of a double dipping motion. Long Cycle - Also known as the Clean & Jerk, the Long Cycle involves cleaning the kettlebells on each repetition then performing a Jerk to get them overhead. Snatch- The kettlebell is swung from a low position and locked out overhead. Men compete with two kettlebells in the Jerk and Long Cycle, while women compete with one. Both men and women use only one Kettlebell during Snatch competition. The weight of the kettlebells used depends on the skill and rank of the lifters. For example, the top men in the sport will compete with a pair of 32kg (approximately 72lbs) kettlebells for ten minutes in the Jerk and the Long Cycle. It takes more than a strong body to last that long on the platform with those weights. Kettlebell Sport is about efficient movement. The great samurai Miyamoto Musashi wrote “do nothing which is of no use.” Kettlebell Sport is the physical embodiment of this idea. Techniques are stripped down to essential components. Unnecessary movements waste energy. Wasted energy causes early fatigue. Early fatigue will cost a competitor reps. To play this game you must be exact. You must be calculating and you must be a Picasso when the weights are in your hands. Stripping away the inessential to get to the essence of the lift. Move as little as possible while you lift as much as possible. In the last few years, interest in Kettlebell Sport has grown, and with it, so have the opportunities to participate in local competitions. Kettlebell Sport competitions have sprung up around the globe and are becoming more and more common. Various organizations offer ranking at their events offering sportsmen and women the opportunity to be recognized for their athletic achievements. Today, there are more coaches who understand and coach the basics of the sport lifts as well as opportunities to train with world class lifters who offer seminars around the world. To get involved with Kettlebell Sport, search online for events in your area and a qualified coach who can show you the basics and help you prepare for your first competition. If you are currently training with kettlebells and would like a taste of what Kettlebell Sport training is like, give the following workout a try. w

Sample Long Cycle Workout Warm up with joint mobility and a few bump sets: 16kg X 10, 20kg X 10, 24kg X 10 20kg 1 minute 15 second set 10 perform ten reps in the first minute and 2 reps in the final 15 seconds 24kg 1 minute 15 second set 9 perform nine reps in the first minute and 2 reps in the final 15 seconds 16kg 3 minute and 30 second set perform ten reps in each minute and 5 reps in the last 30 seconds. Finish with static rack holds with a pair of 24kg Kettlebells. Hold the kettlebells in the rack for 1 minute 20 seconds. Perform two sets like this.

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by Shawn Mozen For more information about Shawn Mozen & Agatsu, go to www.Agatsu.com


strength & conditioning

The Kettlebell, Your Body:

Fitness for the Minimalist

O

ne of my favorite things about the kettlebell is the fact that you can achieve an incredible level of fitness using this one piece of equipment. It’s one-stop-shop efficiency is one of the many reasons it has become so popular. The kettlebell can provide anything a dumbbell or other single piece of weight training equipment can provide, and more often than not, better. Exceptional strength, incredible work capacity, a champion’s conditioning, and mental toughness are just a few of the benefits of kettlebell training. It’s portable! When I first started training with a kettlebell, many were dismissive until they were put in a situation where it was necessary. My perspective of training revolves around the lifestyle of a Marine. Even when not deployed, the training schedule can be brutal. In between overseas deployments, there are a series of field evolutions and smaller deployments to stateside facilities. We usually have to pack some fitness equipment and haul it

24 / MyMadMethods t Aug/Sep 2011

with us. The kettlebell offers efficiency in a small package that can easily fit in a backpack, duffle, or can simply be carried (all of which I’ve done plenty of). After all, there are other pieces of equipment that we are required to bring. It’s times like this when individuals that are wrapped up in traditional methods start to consider the kettlebell as a viable option. Marines are routinely required to do more with less, and this is no different. Not having (or wanting) much equipment to work with also prompts you to look at another fitness tool that is the best one we have: our own bodies. Bodyweight training alone is an awesome option for developing strength, conditioning, mobility, and flexibility. When coupled with kettlebell training, it is the perfect combination to gain and maintain peak levels of fitness. Both are versatile, effective, portable, and fun. You can claim a small corner of any office, squad bay, tent, room, or spot at the park and get to work with just your body and a kettlebell. I don’t travel without

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either. From deployments to long road trips visiting family to vacation my kettlebell comes along for the ride. There is no need to go wandering around looking for a gym, I brought one. No need for treadmills, ellipticals, or some butt blaster machine! No use for a room full of mirrors to stand in front of; just my body, my kettlebell, a small space, and some simple, but highly effective, movements. There are countless movements to choose from ranging from very basic drills for the novice to advanced drills for the more seasoned practitioner. With a little imagination, you can accomplish your mission in short order. You won’t need to take up much space, and you do not need many movements within the workout itself. The following are a list of progressively more advanced workout that you can incorporate into your training. Consult a professional kettlebell trainer if you’re unsure of the exercises before you get started. Good luck! >>


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planked clean & press

dive bomber push up

long cycle to squat


side snatch

mountain climbers

star jump

kettlebell & bodyweight workouts from basic to advanced Workout 1

Workout 2

A1: 1-Arm Swing - 3-5 x 60 sec A2: Alt 1-Arm Swing - 3-5 x 60 sec A3: Dive Bomber Push Up - 3-5 x 60 sec A4: Coffin Sit Up - 3-5 x 60 sec Done one after the other with no rest in between, upon completion of the circuit rest 30-60 seconds and repeat for 3-5 rounds.

A1: Long Cycle to Squat - 6-8 x 6-10 ES A2: Mountain Climbers - 6-8 x 30 Rest/ shake it out for 15 seconds before going to next exercise, repeat for 6-8 rounds.

Workout 3

A1: Kettlebell Side Snatch - 6 x 8-10 ES A2: Pistol Squat - 6 x 5 ES One after the other with minimal rest between exercises, repeat for 6 rounds. For an added challenge for 2-4, try as many rounds as possible in 20 minutes.

A1: Planked Clean & Side Press - 6-8 x 5-8 ES A2: Star Jumps - 6-8 x 20 One after the other with minimal rest between exercises, repeat for 6-8 rounds.

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Workout 4

by Angel Otero For more information about Angel Otero, go to www.FaceBook.com/oteroab


strength & conditioning

The Kettlebell Advantage: What Makes it so Special?

Year: 1985 My grandpa, a military officer and World War II vet who went all the way to Berlin and back attributed his superb health and fitness to his daily “morning recharge� routine that incorporated a contrast shower, joint mobility drills, and bodyweight calisthenics mixed with kettlebell exercises. He is eighty five years young today and is still active and well. When I was a little kid, he used to store his pair of twenty four kilo kettlebells under my bed. Every morning he would come in, wake me up and move me through the paces of his morning recharge. I followed right along to the best of my ability with 28 / MyMadMethods t Aug/Sep 2011

the exception of the kettlebell exercises (at four years old, they were a little too big). I remember looking at him executing rep after rep of kettlebell Presses and Snatches and thinking that he possessed god-like strength. I wanted to be as fit as he was (and still is). Year: 2011 Fast forward to the present, more than a quarter of a century later. After two decades of kettlebell lifting, they are still some of my favorite training tools for allaround athletic development for a variety of reasons. >>

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Mihovich


kettlebell grip variations

First of all, I consider kettlebells to be a four-dimensional tool. When you hold a dumbbell in one hand, it can move in three dimensions simultaneously. A kettlebell, on the other hand, also has an offset center of gravity, which leads to the unique feature of flipping over and creating a sort of a “pocket.” You could feel the same “pocket” of energy when you grab a vertical flag pole with one hand on the run and swing around it changing your direction. That “pocket” is that “forth dimension” of a kettlebell. The kettlebell’s fourth dimension leads to a whole new level of movement complexity which builds superior coordination and overall athleticism. It also makes the movement very smooth and circular in nature (provided that it is performed correctly), which is more natural and efficient. The flipping motion (present in many ballistic kettlebell exercises) creates the need to absorb ballistic shock and forces you to do it correctly which builds strong tendons, ligaments and fascia. The skill of proper shock absorption is a must for any contact sport athlete (or anybody for that matter). But it does not end there, when performing ballistic kettlebell exercises, after absorbing the shock, you need to redirect the force immediately. Those skills are some of the cornerstones of athletic ability. When doing ballistic kettlebell exercises you are constantly accelerating and decelerating the kettlebell at the end of a your arm (essentially creating a lever), which develops torque forces. This forces your muscles and connective tissues to work extra hard, accomplishing more with less weight. The kettlebell’s offset handle and the ability to flip creates a unique opportunity for a large array of juggling exercises which would be impossible or impractical with most implements. Kettlebell juggling is one of my favorite training modalities, it’s fun, promotes great coordination and athleticism, dynamic grip strength, total body strength and conditioning with a focus on the legs, hips and core as well as the heart and lungs. The offset weight distribution of the kettlebell keeps your core constantly engaged in a dynamic battle to pull the weight in (to keep it from falling off to the side), where

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a dumbbell would “rest” on your bone structure. This engages the body on yet another level, accomplishing more with less yet again. Every exercise with the kettlebell becomes a total body drill, even when focused on lower body exercises. Most kettlebells have thick handles, which is great for building grip strength. Any exercise with a kettlebell automatically turns into a grip exercise. High rep kettlebell ballistics, like Snatches, Long Cycle Cleans and Jerks, or Rotational Split Cleans and Split Push Presses have to be experienced to appreciate how they work the grip and the whole body in general. The heart and lungs get an amazing conditioning workout with kettlebells. If you still think that weightlifting and cardio are two different things, try any ballistic kettlebell exercise! Even low rep kettlebell grinds (lifts performed with constant tension and no momentum) make you huff and puff due to their total body involvement. When you do high rep kettlebell ballistics (lifts performed with selective tension and momentum), it sometimes becomes a cleansing, outof-by experience, as you work harder and harder to complete the set. Which leads us to another natural “byproduct” of kettlebell training: mental toughness. Even if you have all the physical attributes, without mental toughness you will fall apart under pressure. High rep kettlebell ballistics and kettlebell exercises in general build mental toughness in generous amounts It is no mistake that the U.S. Secret Service chose a ten minute kettlebell Snatch test with 24kgs as a standard test of physical and mental strength and stamina. Another interesting point about kettlebell design is that the same size kettlebell could provide different levels of resistance, despite being one solid piece (as opposed to another implement like adjustable dumbbells). The same kettlebell could work in a group that is diversified in terms of their level of physical fitness. All you need to change is the way you grip the handle: you could hold it with two hands bottom down, two hands bottom up, two hands on the ball of the kettlebell, one hand bottom down on the outside of the wrist, one hand bottom down on the inside of the wrist (thump grip), one hand with kettlebell’s bottom to the side (inside or outside) or one hand with kettlebell’s bottom up. A change in the grip could scale the exercise up or down in the level of difficulty, as well as change the angle and/or focus of the work. One kettlebell could deliver dozens of variations of the “same” exercise. Many general kettlebell exercises are sport specific to many activities due to kettlebell’s unique design and four-dimensional features, which naturally lead to smooth circular movements. But combined with the in-depth knowledge of a particular athletic activity, a kettlebell lifting a coach can come up with a battery of sport-specific conditioning movements that will promote an outstanding level of activity-specific conditioning. The sheer amount of exercises and objectives you can accomplish and perform with a kettlebell or two is staggering. Strength, power, endurance, conditioning, coordination, grip strength, mental toughness, and hundreds and hundreds of general and sport-specific exercises to keep you interested. An athlete could be all set for life with just a couple of kettlebells and his own bodyweight. w by Greg Mihovich For more information about Greg Mihovich & his company, go to www.UndergroundGym.com

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BigBackGrips.com


strength & conditioning

Advanced

Kettlebell Training K

ettlebells continue to get more and more popular; we see them in local gyms, there are aerobic instructors teaching class using tiny, pretty pink kettlebells, and we have even seen Julian Michaels put together an amazing kettlebell DVD (I’m being sarcastic here obviously). Yes, they are popular… I love kettlebells. I know it sounds corny, but I honestly love that cast iron ball with a handle on it. Kettlebells offer so many benefits that I could write a few chapters explaining them all (which many have already). But my favorite benefits, and the ones that I feel are most important, are the explosiveness and massive strength building that they allow. There is nothing like it; not a single “Smith Machine” exercise or Pilates move that can compare to the benefits of training with kettlebells. As a trainer and a RKC instructor, I love to get creative and push myself to the limit (safely of course). About 80-90% of my training involves kettlebells and I am always looking to improve my performance and programming skills. One question that I get asked often is how to advance your kettlebell training after you’ve been training with them for a while. The obvious answer is increasing load, increasing volume, decreasing rest intervals, etc. All are fantastic tools and should be included in your program. But what they are really asking is how you can get funky with it, keeping it fun and interesting. And this is my specialty… There is much more you can do in addition to your basic Swing, Clean & Press, and Snatch exercises. While these exercises are still a MUST have, they aren’t the only tools you can use for optimal results. If you are looking for a bit more and are the type of person that isn’t afraid to get a little bruise here and there, then this might be what you’re looking for. I caution novice trainees at giving this a shot. It is extremely difficult and a bit dangerous. If you’re a beginner, or even a person who has trained with an RKC, IKFF, or ATSCI instructor, still be careful and master all your basic kettlebell lifts before giving this a whirl. You must have the following set of skills dialed in before advancing (think of these as the prerequisites before graduating): 1. You must have optimal hip mobility and flexibility; are you able to get to full hip extension or do you have an anterior pelvic tilt? 2. You must be able to perform a perfect squat; knees must track the toes, torso is upright with zero or less than minimal lumbar curvature. 3. You must have mastered the Swing, Clean,TGU, Clean & Press, and Snatch. 4. You must be able to perform 100 Snatches; men using 24kg and women using 12-16kg. 5. You must have Tiger Blood… not really, but recommended.

Now assuming that you have the above skills down, and the appropriate size kettlebell, let’s get funky. The progressions below are only going to increase your performance. If you are strong, you will get stronger. If you have lots of power, then you will become more powerful. >> 32 / MyMadMethods t Aug/Sep 2011

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Pistol Grip Get Up

The TGU is an awesome, full body exercise. Starting from a lying position with the kettlebell pressed overhead, you simply stand up! Ha! It’s much more complicated than that, but there is a way to make it even more so with the Pistol Grip. As stated at the beginning of the article, do not attempt this unless you are very familiar with proper TGU form, and even then, make sure you are in a location where dropping the weight on the floor is acceptable (you may need to bail out at any time during this exercise). How to execute: 1. First master the Pistol Grip Clean, Press, and Thruster. 2. Start on your back holding the kettlebell with a Pistol Grip overhead. 3. Run through the exact TGU motions (which you should have been familiar with before attempting this exercise), while balancing the kettlebell and gripping the handle as much as possible.

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Holding the kettlebell overhead for all TGU movements is no fun. It is extremely exhausting on your grip and forearm, making it very easy for you to crack yourself over the head. However, if you are able to pull this off then more power to you. Total body strengthening and a cast iron grip strength.


Gladiator Press

The gladiator press is great for building core strength. I use it to build my ab’s and upper body strength. Think of the gladiator press as a combination of a Side Plank and a TGU. It does involve a bit of coordination and of course strength, so scale yourself accordingly. How to execute: 1. First assume the TGU position starting position. 2. With the kettlebell pressed overhead and your same knee bent, sit up using your opposite elbow, then place your hand on the ground to support your weight. Elevate your hips. 3. Turn your body 90 degress and stack your top leg. 4. Lock your body into a straight line. 5. Abduct top leg (again maintaining body position). 6. Perform a side press without swaying. The gladiator plank is one tough cookie. But doing this will build an awesome trunk along with an incredible upper body press.

Pistol Grip Thruster You can probably do a strict Military Press, Squat to Press, and a Kettlebell Thruster. Now to make it more interesting, try doing the Pistol Grip Thruster. What is a Pistol Grip? Hold the kettlebell upside down (bottoms up), keeping a tight grip on the handle. How to execute: 1. Clean the kettlebell using the Pistol Grip. 2. Holding the kettlebell in place, perform one uninterrupted movement combining a squat and a press. 3. Pause for a two-second count, descend the kettlebell and body into a squat and repeat. The challenge is not how strong your press is, but instead, how powerful your obliques, core, and grip strength are. Work your way to Pistol Cleans. Then work on Pistol Presses. Then combine the two into Pistol Grip Clean & Presses. Once you can do sets without losing grip or having the kettlebell fall on your big toe, then shoot for the Pistol Grip Thruster.

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The 3-Headed Monster

The 3-Headed Monster is for those looking to impress the girl next door, or more likely, to improve explosiveness. You will need a pair of kettlebells. The series involves a Double Palm Clean, Double Flip, and Double Snatch. How to execute: 1. Double Palm Clean - Perform a very explosive Double Clean, letting go of the kettlebell halfway through the rep and catching in your palms. If performed correctly, the kettlebells should shoot into your palms.You’re not catching the kettlebells off of a lob. 2. Double Flip - Perform an explosive Double Swing keeping your elbows bent and the kettlebells closer than during a standard Swing. When the kettlebells reach chest level, push the handles away and allow them to flip. Catch the handles and go into the next exercise. 3. Double Snatch - Finish the series with a standard Double Snatch. With twice the weight, you may want to “catch” the kettlebells at the top of the rep by bending your legs slightly. This is a difficult task to do. Completing the cycle counts as one rep. If you want to take it to another level try doing sets and reps of 5-10. w

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workout tag

Check out Jon Celis’ latest My Mad Methods Workout Vid: Explosive Bodyweight & Kettlebell Workout

Get the free mobile app at http://gettag.mobi

by Jon Celis For more information about Jon Celis & AbsoluTraining, go to www.AbsoluTraining.com


conditioning, agility

Kettlebells:

The Stuntman’s Best Friend

K

ettlebell training is being used for agility, strength, and conditioning by a multitude of elite athletes, fitness enthusiasts, and Olympic lifters. Another group of individuals that must excel in all three of those categories are Stunt Professionals. People in the Stunt Industry put their bodies through grueling treatment day in and day out and therefore must be in incredible shape and ready for nearly any type of environment. Whether it’s jumping off tall buildings, doing a 20-minute fight sequence, running through a jungle on fire, or simply jumping through a glass window, their bodies have to be ready for anything. Through years of performing stunts, and now teaching others my stunt techniques, I have found that you can really improve your strength, agility, and endurance through kettlebell training. Just adding the kettlebell to familiar bodyweight exercises or holding one during simple stunts, this tool will improve your grip and overall body dynamics. I have put together a few exercises utilized in our Stunt Professional training involving kettlebells. They can be added as a supplement to any workout program, or you can simply follow the workout listed below. Some of the movements might be more advanced, so make sure that you try them as bodyweight exercises before adding in a kettlebell. >>

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Kettlebell Spider Crawls Start off in a high plank position holding yourself up with 2 Kettlebells. Lower your body as far as you can to the ground and spider crawl forward 5 paces (Bring opposite arm and leg forward to mimic spiderman crawling), once you go 5 paces, do the same movement going backwards.

Kettlebell Body Twists to Side Rolls Start off in a high plank holding yourself up with one Kettlebell. Lower your body down and roll to your right side, keeping your body straight. After a full side roll push yourself back up using the Kettlebell and do the same movement now going to the left. To up the intensity, try this with 2 Kettlebells and go into a full side plank after the roll.

kettlebell shoulder rolls

kettlebell body twists to side rolls

kettlebell spider crawls

kettlebell exercises for stuntmen

Kettlebell Shoulder Rolls Start with the Kettlebell in goblet position closest to your chest. Tuck your chin and lower your body down and rotate forward into a shoulder or forward roll. Come back up all the way to standing turn around and perform the same movement. Make sure you rotate your body and move with a good amount of momentum to carry yourself through the roll and back to standing.

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kettlebell spider crawls

kettlebell frog jumps

Kettlebell Frog Jumps Start out with the Kettlebell in goblet position and go into a deep squat. Jump as high as you can while pressing up the Kettlebell into the air, bring the Kettlebell back down to goblet position while descending from the jump, and land back in a deep squat and continue. For a more explosive workout instead of squat jumps, do Frog jumps.

Stunt Kettlebell Mini-Circuit Trying doing this mini-circuit three times through. Once you are confident with it, try upping the intensity by adding more reps to each set and a heavier kettlebell. I suggest starting with a lower kettlebell weight to start off with the more advanced movements. Rest 30-60 seconds between eat set, no rest in between exercises. A1: Kettlebell Frog Jumps - 3 x 8 A2: Kettlebell Spider Crawls - 3 x 5 ES A3: Kettlebell Shoulder Rolls - 3 x 6 A4: Kettlebell Back Rolls - 3 x 6 A5: Kettlebell Body Twists to Side Roll - 3 x 10

Kettlebell Back Rolls Start with the Kettlebell in goblet position closest to your chest while standing. Tuck your chin, lower your body down and rotate your body backwards, making sure to rotate your head so you can get clearance for your shoulder. Come back up all the way to standing, rotate and perform the same movement. Make sure you rotate your body and move with a good amount of momentum to carry yourself through the roll and back to standing. You can start with a small hop to help gain that momentum to drive yourself backward into the roll. 40 / MyMadMethods t Aug/Sep 2011

workout tag

Check out Anthony Eisenhower’s latest My Mad Methods Workout Vid: Bodyweight Conditioning Workout for Muay Thai Kickboxing Get the free mobile app at http://gettag.mobi

by Anthony Eisenhower

For more information about Anthony Eisenhower and Brood 9 Martial Arts, go to www.Brood9.com


technique

Mind Matters, Muscles Don’t:

General Physical Preparation

P

hysical Education in our society (and across many places where physical education should be taught), is dead. Our current western physical education system is crumbling and has been for many years, except for those who willingly participate in physical activity through skill or sports training that is. There are a million and one ways to tap into your true athleticism, but along the way there are many obstacles, like time wasted through unnecessary injury and overtraining. Perhaps too much of your “skill” can be a bad thing. Walk into almost any dojo, martial arts school, or athletic program (at any level), and you will find that many are performing, athletically, at less than par and may be exposing themselves to further injury. We can all compose a variety of training programs to failure, or up to fatigue or exhaustion, utilizing every effective exercise tool in the exercise toolbox, but they are all of no use if the athlete or client does not have the necessary “Mindset” first. Many of the ideas that will be presented here are the basic principles and philosophies that we use at NDS to guide our athletes and clients into the right frame of mind before attempting to practice any type of corrective exercise or even picking up that kettlebell for the first time. As you read through this article, think of why you train or practice the way you do to achieve what you want from your training/practice time. Be aware of where most of your time is spent. It will reveal your weaknesses as well as your strengths. Let’s take a look at some common-sense strength and conditioning principles that may have been long forgotten. Your practice time should follow a philosophy of practice principles that allow the minimal, most effective dose of practice. This builds in more resilience to overtraining effects and possible severe injury. Many Sports Coaches and Skills Coaches are too concerned about ‘Sports-Specific’ (SS) training, Sports Practice, and Competition, and as a result, may be increasing the possibility of injury by not addressing General Physical Preparation (GPP) needs first. It is irresponsible to assume that an athlete already has basic physical athleticism. >>

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I do not know how many times I have walked onto a campus or have seen ‘volunteer’ coaches and PE Instructors impress upon their athletes and students that learning more complicated drills will set them apart from the rest. How many times have athletes heard, “Don’t be a Wuss! Go harder, go Faster, lift MORE WEIGHT!” Training this way cannot be any further from the truth; athletes really need to understand the basis of strength and conditioning first. Just having a thorough understanding of six basic training/practice principles in strength and conditioning can help save unnecessary injury and fine-tune athleticism at a faster rate compared to traditional bodybuilding and conditioning programs. Let’s review, even though an explanation for each warrants a full book, you’ll get the picture: 1. Function trumps Structure 2. Integration trumps Isolation 3. Practicing trumps Working Out 4. Teaching trumps Training 5. Stimulation trumps Annihilation Before a coach gets their athlete into more specific training for their chosen sport or skill practice, that athlete must create and possess a solid general base of physical ability. strength and conditioning can be acquired through all three ways, but only one will set the pace for the rest. GPP is the most overlooked tier in the strength and conditioning pyramid for many athletes. Your typical athlete and coach is usually too eager to go into more complicated ‘Sport-Specific’ movement patterns and drills without having a solid foothold on the basics. I will bow my head in shame, because I too, was a huge follower of this. GPP practice builds up, re-tunes and recalibrates athleticism. Cycling in and out of Sports-Specific Training and Skill or Sport Practice alone will only break your athleticism over time. GPP is the underlying foundation to your basic movement skills. These are the integrated movements that are foundational to any sport or activity (i.e. squatting, lifting, lunging, pushing, pulling and rotating). GPP places a strong emphasis on fine-tuning foundational movement skills through corrective exercise and following those corrective drills with similar drills with resistance (like kettlebells). There are a few basic corrective exercises that can fine-tune your movements before training, such as Face the Wall Squats (Chinese Wall Squats), Hand Walks, Halos, Reverse Lunge Twists, Single-Leg Deadlift Reaches, Walking Racks, Hip Shift Drills and endless others. These exercises and their many variations are only a small variety of basic movement skills that an athlete should be able to master before tackling sports and skill practice. I must warn you, they are not as easy as

corrective squat exercises wall squat (hands on chest)

wall squat (hands on head)

wall squat (hands overhead)

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corrective kettlebell exercises proper tgu hip movement: the hip shift drill

proper kettlebell start position: the hike pass

proper overhead lockout: the overhead farmer walk

workout tag

Check out Junior Nartea’s latest My Mad Methods Workout Vid: Corrective Kettlebell Workout Routine Get the free mobile app at http://gettag.mobi

44 / MyMadMethods t Aug/Sep 2011

they look. The Key Components of Human Fitness (Proprioception, Stability, Functional Movement, Strength, Power) are not determined by muscle size, but rather the brain’s ability to finetune neural activation and produce maximally controlled movement. Athletes and coaches who insist on continually over-practicing Sports-Specific Training or Skill will soon realize the impact on their Injury Resilience and Sport Performance. Continually being aware of what is happening in GPP practice and corrective exercises will allow athletes to monitor where various Skill or Sport Practice can be fine-tuned for more effectiveness during practice time. To understand more about athleticism is to see that these basic human functions are practiced and fine-tuned whole-heartedly first, without the intent to make skill or sport practice better (in which, increased athleticism becomes the byproduct). Physical Activity (Skills, SS, GPP) is only one part of three ways to realize an athlete’s Optimal Health and Athleticism, the others are Nutrition (Paleoid) and Recovery (Active). Whether or not one chooses to find a way to tap into these disciplines and combine them in integrated efforts is up to that individual. In this case, the more basic knowledge we have, the easier we can incorporate this into our lifestyles. The perfect balancing of these three elements can yield tremendous life fitness results in less time than traditional methods of gym training and extreme dieting. Even so, no one person is the same. Can this be why there are countless books on these disciplines that tout their techniques as the best? Some athletes may be more willing to just increase their Physical Activity rather than adjusting their Nutrition, others just the opposite, opting for a raw food lifestyle but hardly challenging their strength and conditioning. In the case of Recovery, this does not mean ‘Couch Potato Remote in Hand Relaxation.’ A more ‘active’ recovery (adequate rest, foam rollers, AIS, massage, etc.) is suitable for protein synthesis and regeneration from hard bouts of skilled work, sports specific training, or general physical preparation exercise. The trick is finding the perfect mix of effective things that work for you. For the purposes of Physical Activity alone, the true reality of human performance and fitness training is that there is no one system that provides all the answers. We can only logically and scientifically agree that the most important principles and ideas from a variety of currently effective modes of training and physical development must be incorporated in an easy-tounderstand template that should be ‘practiced,’ not just ‘put through’ the motions. w

by Junior Nartea For more information about Junior Nartea & NDS Athletics, go to www.NDSAthletics.com


strength, & conditioning

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The Farmer Walk:

Kettlebell Style T

46 / MyMadMethods t Aug/Sep 2011

he Farmer’s Walk is one of those exercises that can be described as easy to learn but challenging to execute. Most of us have seen the hulking goliaths in strongman competitions pick up weights ranging from 125-170kgs (275-374lbs) and walk as fast as they can for a given distance. As simple as the competitors make it look, there is a whole lot of strength, coordination, stability, and mental focus that goes into performing this movement, and that is why it is advantageous to have them in many athletes’ training programs. In this article, I am going to discuss some Farmer’s Walk variations using kettlebells and how to incorporate them into your program. The basic Farmer’s Walk is normally performed by hand-carrying specialized bars loaded with heavy amounts of weight. These specialized bars are great for training your grip strength and for maximizing the amount of weight carried, however, they do not allow for much variation to target specific core elements that enhance the athlete’s overall conditioning. Dumbbell Farmer’s Walks allow for slightly more variation, but the safety within the alignment of the weight when performing some variations comes into question. For example, putting heavy dumbbells overhead and trying to walk may cause unnecessary strain on the shoulder joints and may even lead to an injury because the design of the dumbbell displaces the weight outside the body. Although some may argue that using kettlebells for Farmer’s Walks are not as effective as specialty bars or dumbbells because of their relatively light weight, maximal weight aside, kettlebells are great for performing Farmer’s Walks because of the nearly unlimited amounts of safe variations one can perform. Depending on how you perform your kettlebell Farmer’s Walks and the type of variation used, you can focus your training on one or more of the following aspects: ►► Grip Strength ►► Joint Integrity ►► Muscle Endurance ►► Core Stability ►► Cardiovascular Enhancement ►► Mental Fortitude Starting with the basic kettlebell Farmer’s Walk, find two kettlebells that are considered slightly heavy to hold, but that you still feel confident you can maintain good posture and alignment during the walk. Perform a Suitcase Deadlift, retract the shoulders keeping your chest up and begin your journey. The first thing you may feel is the bracing stability the legs and core muscles undergo to prevent your body from spinning out of control. As you move along, you may begin to notice your breathing becoming more labored as the heart tries to speed up the flow of oxygen to the working muscles. Next, the burn of the forearm muscles sets in and the fingers begin to open up. As the body begins to break down, it all comes down to the mental game: “Don’t lose your grip,” and “Just a few more steps.” >>


When your basic kettlebell Farmer Walk becomes easy, it’s time to throw in some variations. In theory, the single kettlebell Farmer's Walk may seem easier than performing with two since the weight is much lighter, however, without the anchor on the other side, the leg function and core stability is stressed dramatically. Keeping the correct posture and walking in a straight line becomes much harder to do when the weight is not distributed evenly.

racked kettlebell farmer walk

Want to give your grip a rest? Then rack up the kettlebells and perform the Farmer’s Walk. This can be performed with a single kettlebell. It is not as challenging as the single kettlebell in the low position, however, core stability does become a factor keeping the weight from pushing you too far forward or off to the side. The most challenging variation of the racked walk is the double kettlebell version. Clean two challenging kettlebells up into the racked position and it feels like a short punch to the gut. As you begin to walk, the weight wants to pull you forward and your hip and core muscles are working overtime to maintain stability. The fun begins when your breath shortens. The weight of the kettlebells against the chest does not allow the diaphragm to completely expand and your breathing will become short and labored. With the decrease of oxygen, the muscles begin to get fatigued, the tank gets dry, and your mental will is the fumes that will keep you going to finish your set.

overhead kettlebell farmer walk

Want strong shoulders? Press two kettlebells overhead and start walking. Your grip will be spared in this version; however, the stability factor is increased because the body now has to take care of the shoulder joints. The kettlebells are relatively safer than using dumbbells in this position because the weight of the kettlebell is supported by the forearm and should be directly in-line with the hips. This type of Farmer’s Walk can obviously strengthen the shoulder joints and increase the endurance of the surrounding muscles. You can even add a challenging core element if you throw a turn in the walk. When you get to the turn, your brain may have a mental hiccup the first time. It may not know the direction to go and when it does initiate the turn the core muscles need to kick into overdrive so you don’t go shooting off to the side. Keep the turn tight, practice going in both directions and you will master them in no time. The overhead walk can also be done with a single kettlebell. Using a single kettlebell makes maintaining balance more challenging due to the offset displacement of the weight (this is especially noticeable during the turns). This single kettlebell variation is very effective on strengthening core stability.

bottoms-up kettlebell farmer walk

Is your grip getting lonely after doing all of the racked and overhead Farmer’s Walks? Not to worry, I have two options that will make those muscles wish they never complained about being left out in the first place. Bottoms Up (also known as Pistol Grip) kettlebell Farmer’s Walks are tough; tough on the core and on the grip. With their unique positioning of the kettlebells, your cardiovascular system might not be challenged as much because you probably won’t get as far as you normally do using these variations. Word of caution, the Bottoms Up Farmer’s Walks are potentially more dangerous than the others because when the forearms get tired and the weight goes, it’s going to drop in a hurry. It may be best to practice on grass where you can drop the kettlebell when they are coming down. If you do not have that luxury, then have a good sense when they are going to go, set a strong base and carry them into a backswing on the outside of your body and set them down. This will minimize the risk of hurting your back or taking out your kneecap. Like the variations before, you can use one or two kettlebells to perform variation. Thelow bottoms up variation requires that you have the kettlebell(s) at chest level with the arm bent and the forearm facing straight up. The high version has the kettlebell(s) in the completely locked out position at the top. Both positions require relentless grip strength, core engagement, and concentration. Aug/Sep 2011 t MyMadMethods / 47


blob-style kettlebell farmer walk

The final variation is very grip specific. If you have ever seen the blob Farmer’s Walk for distance, this pretty much mimics that event. Chalk up the hands and take one or two smaller kettlebells, flip them over, grip the base and you are off and running. With this variation you are most likely going for distance until your grip give out.

farmer's walk workouts

When integrating Farmer’s Walk into a training program, I either have them within a circuit or I incorporate them as a workout finisher by making a medley of different walking variations. They can be done for time, distance or best time over a specified distance. Below are some Farmer’s Walk finishers I have done with my athletes: Two-One-One Medley This one is a progressive walk which gets harder each round. Start with the three variations of the Basic Farmer’s Walk in set ‘A’, rest and then progress to set ‘B’ by going to the Racked Variations. Rest again and complete the medley with the Overhead Farmer Walks in set ‘C.’ Distance: 50 yards each walk Rest: 1-2 min b/t sets, no rest between exercises. A1: Basic Double Kettlebell Farmer Walk A2: Basic Single Kettlebell Farmer Walk (Left) A3: Basic Single Kettlebell Farmer Walk (Right) B1: Racked Double Kettlebell Farmer Walk B2: Racked Single Kettlebell Farmer Walk (Left) B3: Racked Single Kettlebell Farmer Walk (Right) C1: Overhead Double Kettlebell Farmer Walk C2: Overhead Single Kettlebell Farmer Walk (Left) C3: Overhead Single Kettlebell Farmer Walk (Right) High-Low Medley Start with two kettlebells in the Racked Position and walk 25 yards, turn around and press the kettlebell up and walk back, repeat until you cannot maintain proper body alignment. Distance – As far as possible Rounds 2-3 Rest: 1-2 min b/t sets A1: Racked Double Kettlebell Farmer Walk A2: Overhead Double Kettlebell Farmer Walk

48 / MyMadMethods t Aug/Sep 2011

The Grand Finale Medley This is a tough finisher, choose your weight wisely. For this Medley you are going to complete all nine Farmer Walk Variations without rest. As you progress, you can make them harder by increasing the distance, adding more weight, or beating your best time. The possibilities are endless. Distance: 25-50 yards each walk Rest: None A: Basic Double Kettlebell Farmer Walk B: Racked Double Kettlebell Farmer Walk C: Overhead Double Kettlebell Farmer Walk D: Basic Single Kettlebell Farmer Walk (Left) E: Racked Single Kettlebell Farmer Walk (Left) F: Overhead Single Kettlebell Farmer Walk (Left) G: Basic Single Kettlebell Farmer Walk (Right) H: Racked Single Kettlebell Farmer Walk (Right) I: Overhead Single Kettlebell Farmer Walk (Right)

Like many training movements, simplicity reigns supreme and the Farmer’s Walk is no different. The Farmer’s Walk is a great bang for the buck exercise that can be manipulated to further enhance your strengths and eliminate your weak points. They are so simple to learn that the only thing holding you back is your own willingness to execute the different variations. Now go out there and make it happen! w

by Doug Fioranelli For more information about Doug Fioranelli, go to www.RiseAboveStrength.com


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strength, mobility, conditioning

Blending Methods: Kettlebell & Bodyweight Training

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f you’re reading this article, it’s a safe assumption that you’re already training with kettlebells and bodyweight, as well as a plethora of other “unconventional” methods of exercise. Both forms of training are simple, primitive, and incredibly effective for any health/ fitness goal you wish to reach. With only these two forms of training you can get extraordinary results in both fat loss/ conditioning or strength gains. Let’s take a look at the kettlebell, known world wide for its ability to provide the trainee with a lean, hard physique and real-world functional strength. To find proof, one does not have to look much further than the roots of all kettlebell training techniques: the swing. This simple movement helps our internal abdominal wall contract with more force, strengthens our hips, increases our range of motion, promotes coordination between muscle groups, develops the posterior chain, and even speeds up our metabolism. It’s amazing for such a simple looking tool. As any good trainer will tell you, just like any piece of equip-

50 / MyMadMethods t Aug/Sep 2011

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ment, the kettlebell is a tool and nothing more. You can’t build a house with only one hammer, so how can you get into the best shape of your life with only one mode of training? This is where we need to build a bigger collection of “tools” to get the job done. This is where bodyweight training comes into play. Bodyweight training is the oldest and by far the most affordable, portable, versatile, and functional form of exercise known to man. Using the weight of our own bodies, we can train ourselves through all planes of motion such as pushing, pressing, pulling, twisting, lunging, squatting, and sprinting. No matter where you are in the world and regardless of income, you can get an amazing workout as long as you have a space large enough to lie down. You are your own portable gym. It’s hard to deny the benefits of bodyweight training for creating lean bodies with explosive power, just look at Olympic level gymnasts. Using nothing more than their own bodyweight, they create muscular, cut physiques with mountains of functional


strength that carries over into all forms of athletics and everyday life. The human body is truly a beautiful piece of work! However, once again, bodyweight training is only one “tool” to get the job done. Let’s take a look at how to blend our two “tools” together; let’s see what it’s like when bodyweight training is the hammer to our kettlebell nail. When blending your bodyweight training with kettlebell work, you must have a clear goal in mind. Find out what it is you’re trying to achieve (ex. fat loss, muscle gain etc.) and attack it with the right plan. Select exercises, reps, and sets that suit your needs of your goal. For example, if you are looking to lose body fat, a combination of ballistic movements (high rep Kettlebell Swings, Bodyweight Burpees, etc.) mixed into a circuit with little to no rest between exercises would be ideal.

Try setting up your circuits alternating between kettlebell exercises and bodyweight techniques. Or set up one circuit of kettlebell training and one circuit of bodyweight exercises and jump back and forth between the two of them for 3-5 circuits. For those looking to gain strength, techniques that require a full range of motion (Turkish Get Ups, L-Sit Pull Ups, etc.) using heavy weight will do the trick in an old school 5x5 program. If your bodyweight is not heavy enough for a certain rep/set scheme, then try adding weight. Simply use a dipping belt to loop through the handle of a kettlebell or place a kettlebell in a book bag to seriously rev up your bodyweight workouts! The combinations are endless and the rewards are outstanding when blending your bodyweight training with kettlebell work.

Sample Bodyweight/Kettlebell Workout for Fat Loss Warm up with joint mobility and 5 minutes of jump rope. Perform each exercise one after the other with no rest between each, rest for 1 min when each circuit is finished. Repeat 3-5 times. A1: Kettlebell Push Press - 3-5 x 1 min ES A2: Burpees - 3-5 x 1 min A3: 1-Arm Kettlebell Swing - 3-5 x 1 min ES A4: Mountain Climbers - 3-5 x 1 min A5: Kettlebell Goblet Squat - 3-5 x 1 min

Sample Bodyweight/Kettlebell Workout For Strength Warm up with joing mobility. Perform each mini-circuit with no rest in between exercises and one minute rest between sets. Perform 5 sets for each group. Choose a weight that is challenging for the prescribed reps. On bodyweight exercises such as Pull Ups or Dips, use a dipping belt to loop through the kettlebells for an added challenge. A1: Turkish Get Up - 5 x 3-5 ES A2: Kettlebell Windmill - 5 x 3-5 ES B1: Around the World Pull Up - 5 x 6 B2: Double Kettlebell Front Squat - 5 x 6 C1: Ring Dips - 5 x 6 C2: Kettlebell Renegade Row - 5 x 5 ES Just remember that you can’t build a perfect body with one form of training. Get creative and blend your training styles together, keep your body guessing, try new things, and always strive to beat your personal best. w

by Timothy Bell More information about Timothy Bell & Jungle Fit at www.Jungle-Fit.com Aug/Sep 2011 t MyMadMethods / 51


strength

The Westside Method

Dynamic & Max Effort Methods for Rapid Kettlebell Performance Gains

The Green Ghost’s Guide To Kettlebells with The Westside Method. Edited by Tom Furman from the notes/postings/ email of Eddie Kowacz.

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his method is by Eddie Kowacz, a former Marine, lifelong martial artist, corrections officer and SWAT member. It is in a specific, yet open-ended format to apply Westside principles to kettlebell exercises. Eddie uses the Westside Dynamic Effort and Max Effort methods. For Max Effort Snatches (Swing/Dead) I have found that you can throw Prilepins Intensity Chart right out the window since you can (and should) go to the “well” more often in the 90+ range since the training is unilateral, and of course, it’s a compound movement. When I established a one rep max of 120/120 I found that using a training weight of 100 lbs (which is just under 85%), I could do two Max Effort (ME) days a week for 6 months without comprimising my training cycle. Of course, I would rotate the volume every ME day, but I always stayed with 3 or 5 reps and never went over 10 sets. I remember doing 10 sets of 3/3 using 100lbs with a 60 second rest between sets and wondering whether the next day I would be sore and able to complete my L/C (Long Cycle) Dead Clean & Press training. The soreness never came. Every 3-5 weeks or so I would throw in a singles session using 110lbs for about 5 singles per side. Feel free to do a 10 x 3/3 or 5 x 5/5 using similar percentages. Training in the 85% range should keep you in striking distance of 120+ provided that the rest of your program isn’t overburdened with movements that are redundant.

52 / MyMadMethods t Aug/Sep 2011

Rest time between sets is a very important training variable. No need to start off with a 60 second rest break between sets. Feel free to use 2-3 minutes and simply decrease the time as needed. For Dynamic Effort (DE)/General Physical Prepardness Day (GPP), I have found that using the 70lb kettlebell is more than adequate. I like to combine the two, DE/GPP and it has worked out well for me. Reps were always either 3-5 and sets went to 10 and sometimes more. As with the ME day, time of rest between sets was a important factor. Depending how I felt, it was either 60, 45, or 30 seconds rest between sets. I have found 15 seconds rest to be too harsh and I felt a little sluggish after testing it out. Start with 10 sets of 3/3 and a 60 second rest break between sets and adjust as needed. The most important rule with this training day is that all reps MUST be done in an explosive manner! Don’t sacrifice Speed for GPP. The GPP is a secondary effect with this training, not the primary. Don’t be afraid to experiment with the rest times and if you find that you’re starting to slow down when executing the Snatches then terminate the training session and make the necessary adjustments. Give Dead Snatches a try with this Dynamic day. I feel that they are a much underrated movement. When I did my six month training cycle, which consisted of the following three movements: ME + DE Snatches, 2 Kettlebell Long Cycle Dead Clean & Presses and Deadlifts, I never had a back off week due to the following reasons: 1. The Deadlift percentages rarely exceeded 85% and I paid close attention to Prilepins intensity chart as far as reps were concerned. Most of the time the deadlifts were in the 80% range and they were done strictly for maint. reasons. 2. The Long Cycle Dead Clean + Presses were done using mostly the 24kg (70lbs) and 24kg (53lbs), for example: (10 sets of 5 reps with 32kg (70lbs) with a 60 second break) and a similar set/rep scheme with the 24kg (53lbs) but with either a 45 or 30 second rest. Once every 3-5 weeks I used either two 75lbs or two 80lbs (attaching extra weight with duct tape) and did triples for 5-10 sets using a 2 minute rest break in the case of the 80lbs. I rotated the set/rep scheme along with the time of rest between sets weekly. This is the only place in my training that I backed off.

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They were back off workouts, not back off weeks. 3. When doing ME Snatches (1-Arm), I ignore Prilepins Chart* because I have found that over the last few years that the 85+ percentage range can be more than doubled per side without any ill effects. *A. S. Prilepin’s Research in 1974, his recommendations were as follows: %

# of Reps

# of Sets

Optimal Lifts per Workout

70%

3-6

12-24

18

80%

2-4

10-20

15

90%

1-2

4-10

7

4. Have I ever done Deadlifts and Snatches in the same workout, or would performing them on separate days be better? I’ve done it both ways. Sometimes I would do Speed Deadlifts first as a warm up using between 50-65% of max, then after a brief rest I would do either 100lb Kettlebell Snatches for 3 sets of 3/3, or 5 singles with 105lb or 3 with 110lb, per arm. I used the same method but switched the order when I did 80-85% Deadlifts. First, I would warm up using the 70lb kettlebell for Snatches and then I would proceed with the Deadlifts. Since I was doing the Clean & Presses in the same cycle, I considered it the more efficent training approach. If you’re not doing Clean & Presss, feel free to use alternate days (and by all means, experiment). By the way, when I do the Long Cycle Dead Clean & Presses, I always place the kettlebells on the outside of my body/feet (as in a Trap Bar Deadlift). Totally different pulling action and a key factor in limiting redundancy in my training. 5. Don’t forget to train the abs! 3-5 times a week. Jump Stretch Band Standing Crunches are great. 6. Have you tried kettlebell/band grip exercises? Take your fat handled kettlebell and a light band. Put the band into the handle opening length wise. With the kettlebell on the floor and the band centered through, place each foot into each band end. All you do is pick up the kettlebell with a 1-Arm Deadlift. The reverse pull is unlike anything else when you use a band. Switch to a bigger band if need a challenge, or just put some twists in the one that you got for more resistance. This feels like the tension that you get on the grip after the kettlebell drops from the top on the fly. Much better than regular Farmer Walks or kettlebell holds. w For a view of Eddie’s HIGHLY controversial diet, go to: http://reversemagazine.blogspot.com/2010/04/ another-view-of-intermittent-fasting.html

by Tom Furman For more information about Tom Furman & his company, go to www.TomFurman.com


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conditioning

Mix it Up with Kettlebells:

The Ultimate Full Body Training Experience

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can remember the first time I picked up a kettlebell and started with your basic exercises: Swings, Squat Presses, Rows, etc. I had no idea what the heck I was doing and many people in the gym came up to me and said, “What is a meat head like you doing with kettlebells?” That was when I decided to do some homework and understand the training principles behind the kettlebell, eventually incorporating them into my overall training program. I watched so many kettlebell techniques and exercises in gyms, with trainers, and online, then gave them all a try. Let me just say, kettlebell training is no joke. These things are the real deal and can turn your workouts into fast and effective blasts of fun. As I was falling in love with kettlebell training, I ran into Michael Castrogiovanni. In my mind, this guy was the best kettlebell beast to learn from. I learned so much about kettlebells and how to properly train with them that I saw a huge gain in my strength and conditioning in short order. Along the way, I

54 / MyMadMethods t Aug/Sep 2011

learned how to juggle; just one way to get a killer workout with kettlebells. I started training my clients with them several times a week and everyone witnessed a huge difference in their training. If you are new to kettlebell training here are some facts: ►► Dynamically develop total body strength, power, and conditioning ►► Increase muscle stabilization, agility, and proprioception ►► Rapidly build functional strength ►► Improve grip and core strength Kettlebell workouts engage multiple muscles groups at the same time, allowing for rapid, full-body workouts. With one piece of equipment, you can do a non-stop circuit of Squats, Cleans, Jerks, Snatches, and Swings. When doing kettlebell workouts, I always add a sprint or a distance run after my strength circuit. I get my strength with the kettlebells, then my conditioning. I try to incorporate kettlebell training twice a week with anywhere

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from two to four exercises per workout. One day I’ll do four kettlebell exercises with sprints after they’re completed. The next day I do kettlebells with only two different exercises from the previous kettlebell training day with a distance run. Here is a typical workout routine that my clients and I do during the week. The exercises will change every week and you can add any exercise that you prefer to your own workout with this example. Also, try either one kettlebell or double kettlebells to challenge your workouts. w Workout 1

A: Kettlebell Swings - 5x10-15 B: Squat to Overhead Press - 5 x 10-15 C: Bent-Over Rows - 5 x 10-15 D: Front Squats - 5 x 10-15 E: Sprint - 5 x 75 meters

Workout 2

A1: Kettlebell Clean & Press - 4 x 25 A2: Kettlebell Snatch - 4 x 25 B: Run - 4 x 600 meters


6 ways to mix up your kettlebell training

1

To keep the training fun and effective, I will sometimes take a pair of kettlebells to the beach, swing and launch them, then run after them and repeat. I do this for about 200 yards (always making sure no one is in the way). Also try throwing the kettlebell in the ocean! Just make sure you keep an eye on where it goes so you don’t lose your kettlebell. Some people will think you’re crazy, but if they knew how effective and explosive this training was, they’d probably want to join in.

2 3 4 5 6 grass.

If you don’t have a beach train at, you can always use your backyard or any surface that will support the landing of a thrown kettlebell. Note that this will leave huge dents in your yard; avoid if you like your

You can also use a pool, pond, lake, river or other body of water. Try dropping a couple kettlebells to the bottom and bring them up to the surface. In pools, don’t throw the kettlebells into the pool, instead, place them at the bottom. If you are going to juggle, watch it when you’re practicing on payment, if you miss the kettlebell, it might come back at you and hit your shins. Trust me it’s not fun. I learned how to juggle kettlebells in my alley with no soft surface!

Try taking your kettlebell on hikes or walks. During the hike, take it out and do a workout. There is nothing better than being on top of a hill or mountain and doing a kettlebell workout with a breathtaking view.

You can use kettlebells with other tools for a sick and challenging training session. I will use a pair of kettlebells with a Olympic bar and flex bands. Place the flex bands around the kettlebells and then place them on both ends of the bar.You can do over head walks, presses, lungs, squats and many other lifts with this set up. With doing this the weight of the kettlebell and then the bouncing of the kettlebell with the bands makes the exercises twice as hard.Your core is always engaged the whole time and keeping your balance is key.You will work twice as many muscles when doing your barbell lifts with this set up. Also you can use straps or chains and put them around the bells and have them hanging from your squat rack. With doing this you can do all kinds of explosive exercises.

by Trent Bender For more information about Trent Bender & his company, go to www.Psychology4Strength.com Aug/Sep 2011 t MyMadMethods / 55


strength

Kettlebell Women:

Strong is the New Sexy T

hat’s right everyone! If you’re not “in-the-know,” strong is now considered super sexy! Women with lean muscles (that are actually useful) are finally considered beautiful. Since strong is the new sexy, I’m proud to say that I probably have one of the sexiest group classes in the world. The women that walk into my classes end up being the strongest they have ever been and it only gets better. Over the last few years, we have taken kettlebell training to the next level. After I published my first article, “The Need to Train Like a Man, Especially If You’re a Woman,” back in 2006 (refer to this article if you are interested more in the science behind this concept), my female clients were no longer as fearful of lifting heavy objects. Ladies are starting to realize more and more that as they became stronger, the feelings they experience are empowering: increased self-confidence, better posture, and most things in life just become easier. Not to mention a healthier and leaner physique. In this article, I’d like to share a couple program designs that I use in my group classes to make sure that everyone becomes extremely strong, balanced, and well conditioned. Being well rounded is important, however, designing your class in such a way that puts strength as the focus, yet adding in conditioning aspects in the appropriate places, will help you and your clients’ results increase beyond imagination. Before I share a couple of the strength workout designs with you, I’d like to give some examples of what most of the ladies who come to me are doing now. Keep in mind that they did not start off strong by any means. They had to work very hard and they did it using programs like the ones you will see below. I have tiny ladies in their 50’s Swinging 24kg (53lb) and 28kg (60lb) kettlebells, performing multiple Pull Ups, and Double Clean 16kg (35lb) kettlebells. Some of my super strong females are able to Swing 36-40kg (80-100lb), Snatch and Press 24kg (53lb) kettlebells, Double High Pull 20kg (44lb) kettlebells, and perform weighted Pull Ups. One of my strongest clients, Katie Dawer, a young mom, is under 123 pounds. She has long lean muscles, a tiny frame, and can move weight around that most men who come to me could not. Not to mention that in the last few months, she has changed her diet to 56 / MyMadMethods t Aug/Sep 2011

Weight 123 pounds, Height 5’7, Presses 53lb, Pistol 53lb, Weighted Pull-ups 35lb, Kettlebell Swings 106lb.

plant-strong eating, which has allowed her recovery time to be impeccable, therefore allowing her growth in strength to sky rocket! It’s an honor to have played a part in turning these women into powerful, strong, sexy machines. They keep coming back for more so I must be doing something right! Now for the magic! This is what most of the workouts will have in common: they are all carefully designed to integrate balance while focusing on the entire body. Each workout consists of working on pulling your own bodyweight, whether during Body Rows or Pull Ups, Pushing, Lunging, Squatting, or Deadlifting, and explosive exercises such as Swings, Snatches, Ropes, or Bodyweight exercises. >>

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double kettlebell high pull (20kg x 2)

weighted kettlebell push up (20lb)

goblet squat (32kg)

2-hand kettlebell swing (36kg)

Aug/Sep 2011 t MyMadMethods / 57


clean & press (24kg)

weighted pull up (8kg)

1-leg kettlebell deadlift (32kg x 2)

58 / MyMadMethods t Aug/Sep 2011


windmill (24kg)

workout #1

workout #2

Warm Up

Warm Up

Alt Turkish Get Up - 2-3 Reps ES Downward Dog / Walk Outs / High Plank - 5 Reps Bodyweight Squats - 10 Reps (NOTE: Focus on prying the knees open at the bottom of the squat)

Sequence #1 Push Ups - 5 Reps (NOTE: Make sure they are very challenging for your level; add a plate or put your feet on a box if needed) Double Racked Back Lunges - 5-6 Reps ES 1-Arm Swing - 8 Reps ES (NOTE: Ladies, aim for a 16kg. Men 24-28kg. Chalk up if needed.) Rest for 45-60 seconds while lightly stretching hip flexors, shoulders, and chest. Repeat any where between 3-4 rounds.

Sequence #2 Ring Rows - 5-8 Reps (NOTE: Add weighted vest or put your feet on a box to make it more challenging.)

Overhead Waiter Walks to Windmill - 1 Reps ES Single Rack Walk to Swings - 10 Reps ES Bodyweight Squats - 10 Light Joint Mobility - 1-5 Min

Sequence #1 Clean & Press - 5 Reps ES 1-Leg Deadlifts - 5 Reps ES Heavy Kettlebell Swing - 12 reps Active rest for 30-60 seconds while lightly stretching hip flexors, shoulders, and chest. Repeat anywhere between 3-4 rounds.

Sequence #2 Pull Ups or Chin Ups - To Failure (NOTE: 85% intensity, use a band for assistance if needed or add weight) Suspended Air Lunge - 8 Reps ES Plyo Box Jumps - 10 reps

Double High Pull - 8-10 Reps

Active Rest for 30-60 seconds while lightly stretching hip flexors, IT bands, Glutes. Repeat anywhere between 3-4 rounds.

Rest for 45-60 seconds while lightly stretching hip flexors, shoulders, and chest. Repeat anywhere between 3-4 rounds.

Rope Slams

Heavy Goblet Squat - 5-8 Reps

Finisher Med Ball Slams

Finisher Rope Waves Jump Squats Snatch Left Snatch Right Circuit, 15 seconds of 100% work, 15 seconds rest. Repeat 5 times.

Cool Down Variety of Planks, Prone Cobras, and Joint Mobility Drills for 5-10 minutes.

Rope Zig Zags Russian Twists Circuit, 20 seconds on 20 seconds off. Repeat for 3-5 rounds.

Cool Down Variety of Planks, Prone Cobras, and Joint Mobility Drills for 5-10 minutes.

Remember that I designed these workouts are for a controlled group setting in order to make sure that form and technique come first. Once form is flawless, then the heavy weights are loaded on for an efficient strength workout that also provides a conditioning benefit. They are not specifically designed for one individual’s goals. Luckily, over time I have been able to see each and every person, regardless of their personal goals, attain what they set out to achieve concerning all aspects. If you want more workouts like this, then please check out my website at ontheedgefitness.com or my blog at kbellqueen.blogspot.com where new ones will be posted periodically. w

workout tag

Check out Lauren Miller’s latest My Mad Methods Workout Vid: Kettlebell Strength Workout for Women Get the free mobile app at http://gettag.mobi

by Lauren Miller For more information about Lauren Miller & her company, go to www.OntheEdgeFitness.com

Aug/Sep 2011 t MyMadMethods / 59


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The My Mad Methods Magazine is the only publication 100% dedicated to Unconventional Training Methods like kettlebells, sandbags, Indian Clubs, macebells, battle ropes, and more! If you’re looking for the latest and greatest tips, tricks, and kick ass training information, you need to subscribe. This magazine features workout plans, exercise how-tos, original articles, featured gyms, interviews, gear guides, and much more! The My Mad Methods Magazine is available for subscription worldwide, and is currently read by hard-core unconventional trainees in over a dozen countries.

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free dvd t u o ! k e r u o s w ach is w/e

The August/September 2011 Workout DVD features a kettlebell workout from John Wolf’s (owner of Wolf Fitness Systems and developer of the Evolution Kettlebell Groundwork program) new EKG DVD.

My Mad Methods Magazine - September/August 2011  

The August/September Issue of the My Mad Methods Magazine is a 1-Year Anniversary edition featuring the most popular unconventional training...

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