A little Bulgarian Bag session

This morning I got up early to squeeze in a quick KB conditioning session with the focus on squats, cleans and jerks.

I planned to hit a second workout later in the day with the awesome Bulgarian Bag - an outstanding tool for high speed met con workouts!

Here's how it went: (17kg bag)

Round 1
Bag Shoulder Press 30sec
Lateral hop over bag 30sec
Power Snatch 30sec
Rest 30sec x 3 rounds

Round 2
Bag Squat 30sec
Bag Alt Rev Lunge 30sec
High Speed Row 30sec
Rest 30 sec x 3 rounds

Round 3
10 spins each way
10 push ups on bag
5 spins each way
10 push ups on bag
10 x 24" box jumps
Rest 90 sec
4 rounds

Finished with 16kg kb 20/10s work/rest x 8 rounds

All done is less than 40 mins inc warm up.

Metabolism suitably primed!

A little FYF workout in the park - Met Con Special

Had a superb conditioning workout down in a local park a short while ago.

Sun setting, warm heat, green trees, not too many people about - ideal conditions and always amazes me that people would rather go to a sweaty boring gym than get out doors in the fresh air and work out creatively.

Here's what went down:-

Met Con Hell
40kg Beast bag bear crawl drag 60 seconds
30 seconds switch over
15m battling rope slams 60 seconds
30 seconds switch over
Repeat for 3 rounds apiece.

Rest 2 minutes

Repeat for another 3 rounds of super sets this time with 45 seconds each on the weighted bear crawl/rope slam with 30 sec change over between each.

Rest 3 minutes

Double Kettlebell Complex
Clean x 1
Squat x 1
Military Press x 1
Reverse lunge each leg x 1/1
Push Press x 1
Complete 3 times through without rest.
Rest 60 seconds
Repeat for 3 sets of 3 complexes in total.

Rest for 2 minutes

Repeat again with 3 complexes through for 2 rounds
Rest 2 minutes
Repeat again with one round more of 3 times through the complex.

Finisher:-
17kg Bulgarian Bag Spins 10 reps each way
Partner 40kg sandbag shouldering (4-5 reps each time)
Swap over.
Rest 45 seconds
Complete 4 rounds.

When it was all said and done this took 60 minutes and was a brutal session. Round 1 was a total ass kicker, top end cardio stimulus.

Round 2 more strength based.

Round 3 strength/power to sap any remaining juice!

Loved it!

Today's kettlebell workout

After running two back to back days of 12 miles apiece I felt the legs could do with a day off running.

Instead I opted for a short kettlebell session which went as follows:-

24kg Kb swing x 20 reps
24kg kb dead, clean, catch, squat, press complex x 5 reps
Every 90 seconds for 5 rounds

Rest 3 min

Double 16kg kb racked step ups onto 18" box
10 reps each leg (60 sec total)
Rest 60 sec
X 3 sets

Rest 3 minutes

16kg kb snatch
1 rep every 10 sec for 60 sec
Keep bell locked in between reps over head
Then 30 sec burn set (10 reps)
Switch arms
Complete 3 rounds (9 minutes) non stop

Rest 2 minutes.

16kg Alt Renegade Row x 10
16kg x 2 double clean x 10
Rest 30sec
5 rounds.

Job done. Each round was tough in its own right. The step ups were the most intense. Great for unilateral leg strength, ideal for runners and cyclists!

Kettlebell Training for Metabolic Conditioning

Kettlebell Training: - Exercises performed using one or two kettlebells. Exercises are dynamic and explosive and encourage the body to work as a synergistic unit.

Metabolic Conditioning: - Exercise performed with sufficient intensity so as to illicit a combination of increased nutrient repartitioning away from fat storage and towards fuelling and repair while significantly increasing metabolic rate so that more calories are burned at rest in the hours post workout.

I am a huge advocate of Kettlebell training for metabolic conditioning for those looking to lose body fat rapidly!

In recent years research has revealed that the old way of slow steady cardiovascular training performed for long durations in the “Fat Burning Zone” is far from efficient and can actually hold your fat loss endeavours back!

No, when it comes to fat loss, slow and steady is OUT, hard and fast is IN! (Especially if you have a hectic lifestyle and time is of the essence – ermm, that’s all of us then!)

Metabolic conditioning has several key elements that make it such a great technique for effective fat loss:-

• Workouts can be done in as little as 20 minutes
• Metabolic rate can be stimulated above baseline for many hours post workout
• The intensity of the training assists with muscle retention – crucial for fat loss
• Muscular endurance, strength and power can all be improved synergistically
• Workouts can drive hormone balance into a better fat burning environment
• Workouts can be done at home thus negating the time needed to go to the gym
• Workout time should be no longer than 60 minutes MAXIMUM

In terms of the nature of kettlebell training sessions aimed at metabolic conditioning think about what you are trying to achieve. That is, sufficient physiological load that will stimulate metabolic rate above baseline for HOURS after the session has finished.

I need to be clear here. 

A few easy sets of swings just aren’t going to cut it!

Kettlebell training for metabolic conditioning is HARD. It WILL test you. If you want to train quickly and be done in 30 minutes it comes with a price. MORE INTENSITY, MORE DISCOMFORT.  

As Buddhists say, "Everything passes" and this will too. Remember that when you feel ready to quit and then continue to work.

 

Sessions MUST work the body as a unit, stimulating as many muscle groups as possible to maximise calorie burn during and after the session. I must reiterate: - the shorter the session, the HARDER you must work.

If you only have 1 kettlebell look to perform swings, snatches, squats, jerks, lunges, more swings, more snatches and more squats. Maybe throw in some burpees for good measure!

Work periods should be between 20 to 60 seconds per exercise aiming to complete 4 to 6 minutes of continuous work before taking a rest. If after 4 to 6 minutes of work you are not breathing hard then frankly you aren’t working hard enough!

Creating an oxygen debt (exercise intensity outstripped the bodies ability to supply oxygen causing lactate build up and high breathing rates) is key to metabolic conditioning training.

If one kettlebell can be good for metabolic conditioning then two must be better right?

RIGHT and Hell Yeah!

In my view, when it comes to increasing metabolic rate using kettlebells THE most effective way to train is using two bells NOT one!

The increased load on the body is a significant player in establishing an oxygen debt – FAST. In addition a huge amount of muscle mass can be utilised meaning greater physical stimulation, increased power, strength and cardiovascular demand.

The result is the PERFECT environment for retaining muscle mass while incinerating body fat!

Exercises to include are Double Swings, Double Squats, Double Cleans, Double Presses, Double Jerks, Double Snatches, Double Rows, Double Deadlifts and Double Lunges.

One of my own favourite Kettlebell Met Cons is:-

Double Kettlebell Swing 10-15 reps

Double Kettlebell Squat 10-15 reps

Double Kettlebell Clean and Press 10 – 15 reps

Double Kettlebell Swing Outside of Knees 10 – 15 reps

Double Kettlebell Row 10 – 15 reps

Double Kettlebell Jerks or Push Press 10 – 15 reps
Double Kettlebell Swings 10 - 15 reps

After such a brutal onslaught rest for 90 seconds to 3 minutes and complete 2 to 5 rounds.

Before starting any workouts a thorough warm up should be completed focussing on mobility drills and body weight exercises designed to increase body temperature, circulation and range of motion while mentally preparing you for the task ahead – and you WILL need to mentally prepare for the task ahead.

Prior to engaging in any program of physical exercise you should consult your Doctor or GP first and obtain clearance before proceeding.

A Sneaky Little Met Con Workout

Today has been my day off work which means one thing - two training sessions!

This morning I ran a lovely 2 hour session, covering 12 miles over hilly off road terrain. Sun was out, hardly anyone around, magical.

Then much later in the day a little bit of kettlebell work to keep on top of my strength and conditioning.

Warm Up
Body Weight Squats 2 X 5
Wall Squats 2 X 5
Kettlebell Squats 16kg 2 X 5
Kettlebell Swings 16kg X 20 reps
Kettlebell Clean and Press 16kg X 10 reps each arm.

Met Con
Kettlebell Swings 24kg X 20 reps
Kettlebell Single Arm Clean and Strict Press 20kg X 10 reps each arm.
24" Box Jumps X 10 reps
Once complete the round was repeated but with 8 clean and press each side, then 6, 4, and 2 reps each arm respectively.
The Kettlebell swings and box jumps remained at 20 reps and 10 reps throughout.

In total:- 100 X 24kg Kettlebell Swings, 50 X 24" Box Jumps, 60 reps of 20kg clean and press.

Total Time:- 10 min 32 seconds

Upper Conditioning
Kettlebell Windmill Ladder 24kg X 5, 4, 3, 2, 1 reps each side
Super Set with
Strict Dead Hang Gym Ring Pull Ups 5, 4, 3, 2, 1 reps working continuous until ladder complete.

Rest 2 minutes

Strict Dead Hang Gym Ring Pull Ups (again!) 5, 4, 3, 2, 1 reps
Super Set with
Kettlebell Push Press 24kg X 5, 4, 3, 2, 1 reps each arm, working continuous until ladder complete.

Total workout time 35 minutes.

Job Done!

STRIP it Back.

There will come a time when what you do CEASES TO WORK.

Plateau, stagnation, stale, inert, stationary.

Evolution has STOPPED.

RECOGNISE this opportunity as one for learning, for analysis, to make changes and start the ball rolling again.

There are challenges AHEAD.

The Ego lurks in the always has been, comfortable discomfort of WHO you THINK you are, WHAT you THINK you are, WHAT you have achieved in the PAST not what you are capable of in the FUTURE.

Are you TRULY serious about your own success, about achievement, about EVOLVING or are you HALF ARSED?

Take a long hard look at yourself and begin to STRIP IT BACK. 

Wake up. Smell the coffee.

BE brutal. BE ruthless. BE honest. It WILL smart.

STEP into your shadow, it WILL be dark.

Identify weaknesses, areas you lack. DON'T lie.

PUSH TO develop those areas that ultimately HOLD you back.

While stripping it back you WILL feel vulnerable. You SHOULD feel vulnerable. Use it to GROW A SET and get STRONGER.

It's frightening on the edge.

BE brave. BE courageous.

EVALUATE with regularity.

Again. Be wary the EGO. 

Stay with your weaknesses, it will be painful; it DOES make you FEEL insecure. Frail.

THIS offers potential for TRUE growth. 

WORK on those weaknesses. DO the things you don't LIKE to do.

Stay STRONG.

Through DISCOMFORT and PAIN comes greatest learning, no one achieved anything without FAILING first.

Visit that mirror FREQUENTLY.

Be real, let me say that again, BE fucking REAL and adopt a NEW approach as the old one only got you this far.

Strip it back.......regularly....keep it real.

A Day training in the life of a PT

So today I have a few bits and pieces going on.
Had a great seaside based boot camp this morning, another client at 12 then a further 2 later on finishing with another boot camp.....all great stuff and fantastic to be helping people reach their goals.

In terms of my own goals, well, I have taken the decision not to run the Seaford half marathon this coming Sunday. I have not taken this lightly but with my cold still lingering and a sub par performance last weekend it would be foolish to push the limits when not fully over it. In addition the course is a hilly off road circuit so the chances of a PB are minimal...........I have bigger fish to fry, another 10k on 17th June and that will be my next goal........to improve on 43 min 15.

Training wise well, its a low intensity high mileage week for me.

Yesterday was my longest run to date, 18.5 miles off road over 3 hours. Easy pace, tired legs at the end.

Today's Training:-
6 Mile off road easy run, heart rate 120 - 130BPM working on flowing freely, running softly and getting some o2 into the legs.

4 hours later and a spot of resistance work as follows:-

Super Set 1
Barbell Front Squat 40 - 50kg for 5 sets of 10 reps
Bulgarian Bag Spins 17 - 20kg for 5 sets of 10 reps each way.
Rest 60 seconds between pairings

Super Set 2
Gymnastic Ring Push Ups 12 to 15 reps
Wide Grip Chin Ups 5 - 8 reps
Rest 60 seconds between pairings

Finisher
Bulgarian Bag Spins 17kg * 5 sets of 10 each way with 30 seconds rest between each.

Drawn out Death.......Push Ups on the Bulgarian Bag - 
Perform 10 reps
Rest locked out for 15 seconds
Perform 8 reps
Rest locked out for 15 seconds
Perform 6 reps
15 seconds
4 reps
15 seconds
2 reps

Done.

I will finish off later with a few sets of kettlebells with my boot campers, swings, cleans, presses, windmills, turkish get ups are the order of the day.

Looks a lot of training but in actuality the intensity for all of this is fairly low.

12 miles off road planned for tomorrow before a rest day on Friday.