Tag Archives: workout routine

Training For Kettlebell Sport

Since myself and a few of my lads are entering the 1st ever Irish Kettlebell Sports competition down in Kilkenny I thought I’d keep you posted on my training over the next 10 weeks.

At the end of week ten, we will be competing.

If all goes to plan I’ll get good numbers on the day and this program has worked, if not, it won’t.

Over the years I’ve trained for a variety of things from Karate tournaments, Black Belt tests, Marathons, Half Marathons and simple goals such as adding a stone of muscle to my frame (that was a hard 7 months!!). Every time I’ve done well at the chosen event.

Kettlebell Sport is different, I’ve never faced something as brutally daunting as stepping up and trying to Jerk a pair of bells for as many reps as possible within a 10 minute timeframe, then have to step up again and snatch a bell as many times as possible, with only one hand switch.

Keep your eyes on this blog then and I’ll take you through my journey.

The goal, by the way, is to achieve a CMS by the World Kettlebell Club rankings. It’s a high bar, but hell, if you don’t shoot high, you might as well not shoot!

Training Day 1 – 17/5/10 – Jerks

Warm Up:
10 reps on: 12’s, 16’s, 24’s, 28’s, 28’s

Workout:
Jerks (2 mins between sets)
24’s x 20 x 2
16’s x 30 x 1

1 arm Long Cycle 36kg
1 x 5 l/r

Sissy Squat (bells in rack position) 24’s x 70 x 1

Romanian Deadlift (RDL) 24’s x 70 x 1

Done – Felt good!

Training Day 2 – 18/5/10 – Snatch

Warm Up:
16kg Swings: 2h x 20, 1H x 20 l/r, HtH x 20

Work:
16kg x 15 minutes, change hands at will, fast pace.

Tuesdays are also the Combat Conditioning class, so later that day I joined in with them for 5 rounds of:
1 rep Deadlift (add weight each round)
5 Pull ups
10 Long cycle (24’s)
5 Walkouts

Slept that night!

Training Day 3 – 19/5/10 – Jerks

Warm Up:
10 reps of 16’s, 24’s,28’s
5 reps of 32’s

Workout:
28’s x 10 x 2
24’s x 20 x 1

16’s x 40 x 1

Jump Squat (24kg held on back) 4 x 15.

All done with 2 min rest periods.

The squats got tough, but everything else went really well.

If I can find the USB cable for the camera (think my 18 month old son has nicked it!!) I’ll video some of the workouts for you.

Chat Later

Dave

When You go down to the….

Bushy Park on a Saturday morning, you’re sure for a big surprise!!

This weeks “Saturday Session” was in Bushy Park, a place where I’ve often been to do my own conditioning work, but never on a Saturday morning. Boy was I missing out!

The park was heaving.

There were:
Joggers
A Running Club
A Bootcamp

A Football Team

and a huge amount of Dog Walkers.

And I have to say, with the exception of the dog walkers, everyone was, well, jogging.

What’s wrong with that?, you may ask…
And my answer would be, nothing at all. Unless, you’re training for fat loss or any sport other than distance running.

I could go into what each group was doing, or should have been doing, but that would be unfair. They were all out getting exercise and fresh air, and fair play to them.
The running group would most likely be the only group to achieve their goals (better running times), the rest, well, keep trying.

I was there for my Saturday Session. This is for me a deload, no pressures of teaching and instructing, no heavy weights to lift, or bags to hit, just me, my body, the fresh air and maybe a bit of your company.
Today I was joined by a long time client of mine, who also helps out with some of the boring paperwork jobs at Wild Geese, Nicola.

So after watching the “Bootcampers” scurry about like a herd of sheep, admired the work ethic of some of the runners and spoke to a few of the Dogs, we got to work.

We started at the bottom of the hill, looking up at the kids playground, a distance of maybe 25-30 meters, of wet grass and mud. Sweeet..

I set my countdown timer for 15 minutes, we then knocked out as many rounds as possible of the following workout:

1. Single Leg Deadlift (or Airborne Lunge) x 5 L/R

2. Sprint to the top of the hill

3. Press up, any variation x 10
(learn more about these exercises by clicking here)
Jog down and repeat until the buzzer goes.

Short, brutal and effective. We both had shaky legs and were gasping for air at the finish.

Too warm down we wandered into the wooded area and practiced a little Chi Gung. Nicola is a keen student of Tai Chi and I believe that Chi gung is one of the fastest ways to recover after a hard session. My legs were feeling fresh again and I felt energised and ready for anything.

If you wish to join the fun next Saturday, make sure to check in on my Twitter and Facebook pages for updates.

Till then, keep working hard

Dave

Brute force and Ignorance

That just about sums up today’s short sharp shock workout.

It’s been a rough week or so with my 1-year-old teething so sleep has been something of a rare commodity of late. However that all seems to be over and he’s back to normal, however getting my own routine back hasn’t been as simple, what with starting a couple of new Personal Training clients, launching this site and running Wild Geese.
The last few weeks I’ve been attempting to train in the Girevoy Sports style, extended sets of kettlebell Jerks, Snatch and Long Cycle. It’s an exhausting process that takes a huge amount of mental strength as well as physical ability.
After a week of no sleep I just wasn’t up to it, so I listened to the body (for a change) and instead did some low rep brute force lifting.
I combined two drills in a contrast fashion to give me a power boost when I return to GS training. Here’s how it looked:

Continue reading Brute force and Ignorance

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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