Archive for training
Strength Training for Fitness and Aesthetics
Posted by: | CommentsAlright I was sitting here at my laptop with no clue what I wanted to write about so I’ll just give you a free workout to try at home. Hell I’ll write down the guidelines for you to complete it free of charge since I am not an asshole after all. I just came back from running a class and this is what I had them do. All you need is a kettlebell. The purpose of this training session is to train over head stability and movement quality, build strength and boost your metabolism to burn some fat (if that is your goal get on a proper nutrition program).
4 turkish get ups alternating sides. Make sure to pay attention to proper form.
“Countdowns” (I stole “countdowns” from uber Strength Coach Alwyn Cosgrove…he told me to…)
Complete this as fast as you can with good form.
10 swings
10 goblet squats
9 swings
9 goblet squats
8 swings
8 goblet squats
till you get down to 1
Wait for your respiration to return to normal then do kettlebell arm bars to open up the chest. That one doesn’t have a specific rep count since I want you to just kind of explore your way through the exercise. Remember to keep your lats tight and keep your shoulder away from your ear.
Then do a couple halos and round the body pass just to loosen up your shoulders a bit more.
Prone cobra stretch at the end.
Enjoy.
Eric Moss RKC
I want you to notice that even though there is a lot going on in that workout I stress the basics. It’s turkish getups, swings and squats. Do more of the stuff that provides a high bang for your buck and you will get better results. Exercise selection is the last thing your body adapts to so don’t buy into that muscle confusion crap. Try that training session out and let me know how you do with it. I mean it, speak up.
“Gaining Strength vs. Getting Ripped”
Posted by: | CommentsSo a week or two ago I was a bit curious so I decided to post a simple little question on facebook
“Which would you rather be, strong or ripped if you had to choose one?” and I have to say I was very surprised by the responses.
2 would rather be ripped.
12 would rather be strong.
I really thought it was going to be the other way around and I was very surprised that a lot of the girls wanted to be strong. I get a lot of email from people that are asking me how I got ripped abs. Lately I have been posting some of my strength stunts where I just turn on the camera and try and do something I haven’t really done before that requires a bit of strength. I tend to get a lot of positive feedback from that but nobody really asking me how (well to be honest some of them are strength coaches that already know the answer).
Now even though the question required that you choose one I have good news for you and no I didn’t save a ton of money on car insurance by switching to Geico. The good news is you don’t have to choose one and if you did in fact prefer to get ripped you should choose both. To get ripped you should strength train.
Take a look at the muscular definition of the weak man.
Now take a look at the muscular definition of this old time strongman Eugen Sandow.
Which has better definition?
“To get strong I must do things that require strength. To get ripped I must eat healthy nutritious food.” Say that out loud to yourself ten times in a row, memorize them and get the best of both worlds.
Time to hear your comments.
Turbulence Training Style Workout Done With Kettlebells
Posted by: | CommentsI know its been awhile since I had last posted but things had been a bit rough. Anyways I know you want your fat loss and muscle building workouts you greedy bastards you so here is one I created. I used ideas I got from the emanual Turbulence Training by Craig Ballantyne. I don’t know if you saw my video on which is better Turbulence Training or p90x but if you did you would know I favor Turbulence Training.
Why?
Its more efficient. I am all for doing the things that bring the most bang for the buck when it comes to training time. Why do things that are unnecessary? Anyways here is your Turbulence Training style fat loss and muscle building workout done with kettlebells
Remember you have to eat correctly too.
training blog 12/20/08
Posted by: | Comments5 ladders 4 rungs clean and press
the last 4 rungs were done squeezing a gripper in the other hand.
5 minutes swings done using Tabata intervals
all movements done using a 53lb kettlebell
training notes = I felt tired today
training blog 11/7/08
Posted by: | CommentsToday I am asking someone to pick a card and that will determine the rep range today. It is a 2 of diamonds. I guess it will be extremely easy today.
left side
10 single handed swings
2 clean and press
10 single handed swings
2 clean and squat
10 single handed swings
2 turkish getups
10 single handed swings
2 snatches
10 single handed swings
repeated with the right hand
training notes = the circuits were done without rest. Also about 15 mins before the session started I demonstrated a turkish getup with an 80lb dumbbell. She didn’t think I could do it. She was wrong.
