Kettlebell Training and Yoga- Program Design

Here's a short highlight of a new program that I've put together centered around kettlebell and Yoga. I've included some balance work as well just for good measure.

Let me know what you think:

Pamela MacElree- 36kg Kettlebell Turkish Get-Up

So Pamela tries to play likes she's not competitive but she is for sure. All it took was for Dr. Mark Cheng to post a video of one of his female clients, Nikki Shlosser doing a Kettlebell Turkish Get-Up with a 32kg kettlebell to motivate Pam.

Here's Pamela's 36kg Kettlebell Turkish Get-Up:

P.S. In a few days I'll post the video of Pamela's 40kg Turkish Get-Up.

More on Kettlebell Complexes

The first method of Complex Training we examined
deals with combining similar kettlebell drills
together to form one seamless action.

The second method also known as Complex Training
involves alternating exercises of heavy and light
loads or slow speed exercises with drills that
are performed explosively.

When discussing the other method of Complex Training
it’s important to understand that there are 2 variations
of this method, namely, Russian and Bulgarian.

Let’s examine Russian Complexes first.
Russian Complexes usually consist of 2 exercises
and involve a slow strength movement followed
by a fast strength movement.

This places the emphasis on the motor
quality known as strength- speed.

A common example would be:

A1) Back Squat for 3-5 repetitions
A2) Squat Jumps for 8-10 repetitions

This Complex would be repeated for 2- 5 sets
within one training session.

You could also place the emphasis on the
motor quality known as speed-strength by
placing the faster movement first within the complex, for example:

A1) Squat Jumps for 8-10 repetitions
A2) Back Squats for 3-5 repetitions

Below is an example of a complex with a speed-strength emphasis.

Bulgarian Complexes are simply a Complex that
contains more than two exercises and usually
moves from the slowest exercise to the quickest, for example:

A1) Back Squat for 3-5 repetitions
A2) Kettlebell Snatch for 3-5 repetitions
A3) Squats Jumps for 8-10 repetitions
A4) Box Jumps for 8-10 repetitions

Only 1-3 Bulgarian Complexes should be performed
during one training session.

Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill:

What does all this have to do with kettlebell training?

Easy, due to the unique shape and design of the kettlebell,
as well as the short learning curve associated with
classic kettlebell quick lifts, kettlebells are the
ideal training tool for designing complexes.

Kettlebell quick lifts and ballistic exercises can
be combined with plyo-metric exercises such as box
jumps, broad jumps, very quickly and easily.

Likewise, there is no loading and unloading of a
barbell when using kettlebells in conjunction
with barbells during complex training.

To learn How to create killer kettlebell combos and complexes for endurance, strength and coordination that will be the envy of your teammates and competition I recommend you click here: Kettlebell Training for Combat Sports

Also, please check out "Theiry and Application of Modern Strength and Power Methods" by Christian Thibaudeau.

Gorilla Snatches and Today's Kettlebell Workout.

During our Level 2 Kettlebell Training Workshops
we cover Double Kettlebell exercises in
great detail.

When discussing double Kettlebell exercises many
variations of the basics present themselves.

For example, we teach the Anchored Snatch and
the Alternating Snatch.

Watch along below as Jorge demos yet another
Snatch variation, the Reciprocal
Snatch... or Gorilla Snatches.

You can view it here:

Today's Kettlebell WOD:

10 Rounds for time of:

1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Kettlebell Push Presses
10 Kettlebell Swings
5R 5L Kettlebell Jerks
10 Kettlebell Swings

Enjoy.

P.S.

To discover 62 different kettlebell movements
GUARANTEED to sky rocket your performance and
eliminate boredom from your workouts! Click Here !

P.P.S. Check out Jorge making the most out of his training environment.

Kettlebells and Skittles

Once you've mastered the basic kettlebell training
exercises it may be time to move onto more
complex skills.

Just handling two kettlebells is difficult enough,
then some maniac designs this movement.

Somehow this drill was re-named the Kettlebell Skittle.

Follow along as Antonia demos with perfect form.

P.S. If you're interested in Kettlebell Training for Combat Sports. This Kettlebell Training Round Table DVD has 4 of the top kettlebell coaches sharing their best tips for over an hour.

Watch along live as Jeff Martone, Steve Cotter, Steve Maxell and myself share some of our favorite kettlebell exercises for improving strength, power and speed... plus much more.

Click here to order now: Kettlebell Training Round-Table

P.P.S. I'm taking this bad boy off the shelves tomorrow so if you're interested get it fast.

Donkey Kong Loves Kettlebells

Some very interesting stuff happens at our
kettlebell training workshops.

Besides working deeply on traditional kettlebell
exercises such as Snatches, Cleans and Jerks and their
variations, trainers go a little crazy and develop some
very unique kettlebell drills.

Here's one that I would like to highlight, which
was developed by Jorge Unigarro from NYC.

We'll just call this one the Donkey Kong:

P.S. If you'd like to learn more about Kettlebell Exercises, we'll be covering basic, intermediate and advanced drills plus much much more at our Notre Dame Highschool Workshop on April 5th.

Click Here to Sign Up: Kettlebells, Bands and Bodyweight.

10 Beast Snatches per Arm

I first met Matt Godina at a Kettlebell Athletics Level 1 Workshop in NYC. I was impressed immediately. So was the rest of the Kettlebell Athletics team.

Matt's desire to learn and put to practice everything he learns is matched by few people.

Matt Godina, kettlebell training fanatic and Kettlebell Athletics NYC representative shows off his work the beast.

10 Snatches per arm ?

Stay tuned for Part 2... Redemtion!

To Contact Matt Click Here: Kettlebell Athletics NYC