How I Coach Kettlebells: 4 Week Intensive Series

This is the method I use when I have limited time with a client who really wants to learn as much about kettlebell training as possible. We start with basic exercises and movement patterns that could be done with other implements as well, and then move to on kettlebell specific work, including walks and carries, then progress to single and double explosives, as well as double grinds. Then I cover the basis and fundamentals of kettlebell sport training, and lastly we go over some exercises that are ideally suited to interval training, these will improve muscular endurance and repeated power efforts as well as some increase in VO2 Max.

The Beginner's Big 3 Strength Moves

There are a myriad of choices when it comes to picking core lifts on which to base a strength training program. There should be a rationale behind these choices. I feel that for an absolute beginner, the goblet squat, floor press, and power swing have the most potential benefit. They are easily scalable as far as regressions(box squat for goblet squat, sumo kettlebell or dumbbell deadlift for power swing, virtually anyone with arms can perform a floor press) and really drive home proper patterns. When coached correctly they are just basically harder to mess up than barbell exercises, while at the same time preparing the trainee to excel at barbell training should they decide to pursue it. These exercises are suitable for beginners, but getting really strong at them will help an intermediate or advanced athlete as well, they also make up the basis of a solid in season program.

Push-Up Progressions

I've used this method with numerous clients, people that have been trying to do good push-ups but just can't seem to make that breakthrough. One of the most important things that is necessary to do is to stop doing push-ups from the knees! Doing them from the knees doesn't help develop the core strength and necessary tension in the lower body to translate to real push-ups, which are done with a neutral spine, tight glutes and quads, and elbows tucked to the side at a roughly 45 degree angle to the torso. Hands should be spread with fingers actively pushing as well.

New Website Logo

Thought of the Day

New eBook now available for sale

Building a Resilient Body

A complete workout program for beginners and intermediates, as well as info that will be useful to advanced athletes.

-Movement Assessments and Mobility Warm-Ups
-Beginner and Intermediate Strength Programs with in-depth exercise descriptions
-Smart Power and Conditioning Exercises, with some Sport Specific program design for athletes
-Programming Overview(How to fit it all together)
-Recovery and Stretching
-A brief but important section on Steady State Cardio
-Extras: Kettlebell and Dumbbell Complexes, Bodyweight training suggestions for traveling or if you have limited equipment, a 1 Kettlebell total body workout, a Nutriton Cheat Sheet that gets a thumbs up from Alan Aragon himself(google him if you don't know who he is) a Recommended Equipment list with links of places to purchase(none of which I have any affiliation whatsoever)  and most importantly a workout log to make it easy to follow your program and remember your options.

Official Front and Back Covers for Building a Resilient Body

Book is Almost Finished

Should be ready for sale by Monday, perhaps even by the weekend. Pretty excited as to how well it turned out. I'm probably a total moron, but setting up a Shopify site is way harder than it should be, incredible customer service though.

Movement Assessment Template

In "Building a Resilient Body" I provide instructions on six movement and range of motion assessments. If you try an assessment and pass, that's great, you have a baseline standard of movement(for that area of the body) that is sufficient for the strength, power, and conditioning
work outlined in the book.

If you fail, the news isn't so good, but it's not the end of the world. If there isn't an acute injury(torn muscle, tendon, ligament, broken bone, etc) there is a specific process to restore proper function of that particular movement system. This involves doing SMR(foam rolling, using a LAX ball, or other implement) then stretching the muscles you just finished rolling, and finally activating some corresponding muscles that are likely weak due to being in a constantly over stretched position. At the end of this rolling, stretching, and activating process, then you re-test the same assessment and note 

whether your progress now qualifies you as passing. If it doesn't, there are exercises that may be contraindicated until you can pass the assessment. Often it only takes a few sessions to restore your movement! 

This methodology is relatively new, but has been proven effective by some of the best athletic trainers in sports, and I've seen firsthand how powerful it can be. 

Nutrition Cheat Sheet

These are the most important things about eating to lose, maintain, or gain weight that I could think of that could fill out one sheet of paper. There are countless diets and nutrition plans, most of them telling you that you can't eat certain foods, or at certain times. Most of it is bullshit. If a person gets everything right on this sheet that applies to their personal goals, they will see progress. Notice I didn't mention anything about how many meals to eat, because it doesn't matter as long as you are hitting your numbers. Studies have shown that there is no difference between eating 3, 4, 5, or 6 meals. Eating before bed, sure, as long as it fits within your macros for the day. Most of the information on nutrition is written by either people with agendas, or idiots, or worse yet, both.

Note:  The Creatine recommendation is for people trying to build muscular size and strength.

Introducing: Building a Resilient Body

Here is a look at the cover, I'll be covering movement/mobility, beginner and intermediate strength work, the rationale for proper power and conditioning sessions, program design, and a few other goodies. I'll post excerpts periodically.

CROSSFIT

One of the rare things someone can ask you your opinion on, and if you say "It's pretty good" you are likely to get death threats from both sides.

Building a Resilient Body

New book, coming late 2014-early 2015,

I'll be posting occasional excerpts in the meantime. The book favors a balanced approach of movement/mobility, strength training, power and conditioning work, and recovery techniques. Tons of pics, detailed descriptions of exercises and programming, pretty much anything a beginner or intermediate(and in some cases advanced) trainee would need to optimize and refine their current program, or maybe even light it on fire or throw it out a window.

Introduction

I've started this blog to hopefully be a more successful version of its previous iteration:
Lift and Get Hot

I'm trying to dispense accurate fitness advice in a world gone mad.