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