Posts filed under ‘Training and Workouts’

Weekly Practice

Be Amazing Feel Amazing - Kettlebells

I like variety in my workout, but also try to keep them simple and effective. Effective from both quality of work and use of time. I work a full time as a Director of Sales at a hotel and we own and operate a fitness studio. So, getting the most out of my workout in the time I have available to dedicate is most important for me. I do not have 1-2 hours a day to spend on my fitness goals 3-5 days a week. Working with Kettlebells is the best way for me to maximize my time and quality of workouts in about 20-40 minutes per session.

Here a simple workout you can do using Kettlebells to maximize your time in the gym.

A. 10 Minutes: of 1 Hand Swings – 30 sec of work 30 sec of rest – 10 rounds
Rest 1 – 2 minutes
B. 3 presses / side, 5-7 rows / side, 1 minute plank – Repeat 3-5 rounds
Rest 1-2 minutes
C. 10 Minutes: of Goblet Squats and Ropes – 40 sec of work / 20 sec of rest

Kettlebell Goddess Workout DVD

Enjoy!
~HD

November 20, 2011 at 1:06 pm Leave a comment

My Journey to RKC II — Part 1: My Training

How I prepared for RKC II

A special Thank you to Master RKC, David Whitley for your instruction and encouragement in my preparation for RKC Level II!

Training Started –January 2011
1. Kettlebll trainng – 3 days per week, focusing on all level I drills
2. Sntach Test – 16kg or 20kg – performed 1x per week
3. 15:15 heavy swings for 10 minutes (20 rounds), started using 24kg, worked up to 36kg and tapered back to using 28kg.
4. 15:15 Snatches – started with 20 rounds, worked up to 80 rounds with 16kg and tapered off the last month of training

January 2011: I started learning technique on Pistol, C&J, Windmill and Bent Press

    The Pistol

Performed high rep drills using TRX and agility boxes for assistance. I performed ladders 10-1 for 3 weeks. Once I was comfortable with the skill and pistol technique, I would do pistol ladders mixed with my Press / Pull training.

    Bent Press , Windmill & Clean & Jerk

Learning these techniques were a little challenging and out of the box for me, but Master Level instruction from Dave Whitley, MRKC on these skills got me on the right track. I continued to practice these performing 2-3 rounds of 3-5 reps every week.

    THE PULL UP & MP

March 2011 – June 2011: I continued to practice Pistol, C&J, Windmil and Bent press with a few reps per week, while my main focus was to get comfortable with a bodyweight pull up. The pull up seemed to be my biggest challenge to passing RKC Level II.

One of my goals since completing RKC Level I was to be able to perform a solid 20kg MP. Although a 20kg was not required for my bodyweight to pass level II it was personal goal for me to achieve prior to attending level II. Following the already established ETK and RTK program design, I am now able to press the 20kg. Patience to allow the program work was the hardest part!

I started my work on the Pull Up and MP in March 2011 adding a day 4 to my weekly practice. I spent two hours every Saturday following Enter The Kettlebell type program design with Press / Pull ladders. My press work consisted of 16kg single presses, 16kg double presses, 12-14kg bottoms up presses.

In between ladders I focused on FMS stability drills. I incorporated ladders of leg lowering drills with core engagement during my Press/ Pull practice.

During my last month I started to supplement my practice with a few Heavy (28kg-32kg) Get-ups / Cleans (24kg-28kg) every week.

    Final Training week:

Monday – Final Press/ Pull ladders
Tuesday – 25 minutes ropes and Kettlebell Deadlifts – 30:15
Wednesday – 16 – 16kg, 4- 20kg, 2- 24kg TGU
Thursday – REST
Friday – Sunday – RKC Level II

Now it’s go time…..Stay tuned for weekend updates!

July 7, 2011 at 4:21 pm Leave a comment

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July 4, 2011 at 8:18 am Leave a comment

Fireworks at Tennessee Kettlebell

Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.

We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.

At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.

At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.

Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.

Untitled from Tennessee Kettlebell on Vimeo.

July 3, 2011 at 2:34 pm 1 comment

Weekly Practice

Pull up – do your rep max (body weight or assisted)

Heavy Get up to Standing
OH Walk
Get down
(repeat 2x per side)

Pull up – do your rep max (body weight or assisted)

Heavy hand to hand swings – 15 – 20 reps
(repeat 3x)

Double Clean & Jerk x5 (you can sub push press or military press)
Following last C&J, do 5 Front Squats (do not put bells down b/w jerks and Front Squats)

Repeat the entire sequence 3x

Enjoy, Let me know what you think!
~hd

June 25, 2011 at 2:21 pm Leave a comment

Weekly Practice – Cardio Blast

How do Kettlebells provide an efficient and effecitve workout?
In a perfect world we would all be able to spend unlimited hours doing cardio, strength training and mobility work. Let me guess, you go to the gym and always get in your cardio, whatever your vice, spinning, running, elipitical, etc, etc, etc, and then (if you have time) hit the weight machines for your “strength” training. And no, this blog is not intended to tell you why cardio and stength on staionary gym equipment is practically ineffecive and it is. Rather than to empatheize we do have lives and spending unlimited hours at the gym mindlessly going through a mundane routine is simply not an option. My answer for you is that you do not have to and share with you how efficient and effective Kettlebell (or bodyweight) training can be. Check out the practice session below. I have provided the protocol below with Kettlebell equipment and with NO equipment whatsoever (great for travel). Although, the name of the practice is “Cardio Blast” I assure you that when using kettlebells and even just your bodyweight, you will also get in your strength session simultameously. Give it a try – let me konw what you think. Enjoy & Train Hardstyle ~ hd

15:15 protocal – 40 rounds total (or 20 minutes)
use an appropriate size kettlebell for you level of skill and conditioning
5 minutes (or 10 rounds) – swings
10 minutes (or 20 rounnds)- snatches (alternating left / right every other round)
5 minutes (or 10 rounds) – swings
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute

No equipment workout:
15:15 protocal – 40 rounds total (or 20 minutes)
5 minutes (or 10 rounds) – Burpees
10 minutes (or 20 rounnds)- Mountain Climbers, Jump Squats, Push Ups, Moutain Climbers, Jump Squats, Push Ups, etc (alternating)
5 minutes (or 10 rounds) – Burpees
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute

March 21, 2011 at 8:16 pm Leave a comment

Weekly Practice – Travel Time

The past two weeks I have been traveling during the week and did not want to break my weekly routine and practice in both nutrition and exercise. Although travel can be dificult with changes in time zones, late night dinners, this does not give you a free for all to ignore your goals. It can even be more dificult when you are away from your “safe zone” or what I like to call my own kitchen. You may have to be a little more flexible with your eating schedules and this is ok, but remember it is your decision the foods you choose to eat. There are acceptable choices when traveling and, remember you can always schedule one of your cheat meals around your travel schedule as I did this week. This did not exempt me however from my weekly practice. The hotel did have a fitness center with free weights so here’s a quick snapshot of what I did this week.

Joint Mobility Warm up – tall and 1/2 kneeling halos – cossacks – hip stretches

35lb free weight – Single Leg Deadlift – 10 per side
25 Burpees
25 V-Ups
25 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
20 Burpees
20 V-Ups
20 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
15 Burpees
15 V-Ups
15 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
10 Burpees
10 V-Ups
10 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
5 Burpees
5 V-Ups
5 35lb Squats

Set timer on phone for 30sec work and 15 sec rest – Performed 3 rounds
– Russian Twist – 35lb free weight
– Push ups
– Double Dead Lift – 2 40lb free weights
– Plank

The final round I worked on practicing my Pistol for my RKC Level II training and mixed with some Rows
8 – 35lb rows per side
2-3 full / half pistols per side
6 – 35 lb rows per side
2-3 full / half pistols per side
4 – 35 lb rows per side
2-3 full / half pistols per side
2 – 35 lb rows per side
2-3 full / half pistols per side

March 2, 2011 at 4:52 pm 2 comments

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