A great challenge we put our female clients through. What an amazing fat burner that kept focus on the major lifts as well as quality!!
Swings: 150
Squat Thurster: 75
Renegade Rows: 75
Don't forget a good warm-up first! This is a great drill to open the hips and get the shoulders for the workout ahead.
Friday, November 9, 2007
Thursday, November 1, 2007
Kettlebells the Perfect Vacation Workout?
As I mentioned last week, I travelled to Chicago this past weekend. However, I didn't want too much time to go by without a good training session. Fortunately, my good friend let me use his home gym to get a great workout. He has all the good tools, a barbell, rack with chin-up bar, and kettlebells.
Not having a lot of time, as I had to attend many family events, makes you really focus on the most effective drills. They go back to my basic principles of movements.
Lower Body Pull
Upper Body Pull
Squat Variation
Upper Body Press
Single Leg Drill
This led me to a quick kettlebell circuit of the following (allowing for 30 seconds to one minute of rest between drills).
1. Snatches (15 each side)
2. Rows (12 each side)
3. Rack Lunges (10 each side)
4. Windmills (8 each side)
The following day I had to be more on my time
1. Two Handed Swings: 100
2. Push Press: 100 (50 each hand)
What a great way to keep up on the training and still maintain the responsibilities of one's real life!
Not having a lot of time, as I had to attend many family events, makes you really focus on the most effective drills. They go back to my basic principles of movements.
Lower Body Pull
Upper Body Pull
Squat Variation
Upper Body Press
Single Leg Drill
This led me to a quick kettlebell circuit of the following (allowing for 30 seconds to one minute of rest between drills).
1. Snatches (15 each side)
2. Rows (12 each side)
3. Rack Lunges (10 each side)
4. Windmills (8 each side)
The following day I had to be more on my time
1. Two Handed Swings: 100
2. Push Press: 100 (50 each hand)
What a great way to keep up on the training and still maintain the responsibilities of one's real life!
Friday, October 26, 2007
Kettlebells to Fight Cancer
This past year I lost my stepmother to Breast Cancer. When she was originally diagnosed she was given approximately three months to live. EIGHT YEARS later she finally lost her battle. This coming weekend I am travelling to my hometown of Chicago for the unveiling of her tombstone. Considering I also lost my mother to cancer when I was eight and have had numerous good friends take on the same battles I have always wished there was something I could do.
Ok, I am not very talented at fundraising, walks and runs never really spoke to me either. It isn't the fact I didn't care, but really thought I could take something I love and make it more meaningful. Thanks to Ader Sporting Goods that opportunity has arrived. Ader has just released pink 18 lb kettlebells and yellow 26 pound kettlebells. Portion of each sale will go to the Susan B. Komen foundation as well as Livestrong. I hope you will take an opportunity to contribute by purchasing a high quality kettlebell. Both Troy and myself have outfitted our facilities with these bells.
In the near future we will putting together a fundraiser based around the 5 minute snatch test. Please stay tune to find out how you can help contribute to these great causes while doing something you love. Let's not leave caring only to the aerobic community!
Wednesday, October 24, 2007
RKC Coaches
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This past October 18th I had the pleasure of being a team leader at the Russian Kettlebell Certification. Not only was it a phenomenal experience to teach, but being around a group of terrific coaches taught me equally as much.
The best part of conferences and seminars can be the outstanding coaches you meet. This was no different. This group (from right to left) Jeff O'Connor, Geoff Neupert, Brett Jones, Pavel, and myself was one of the best I have had the chance to be around. Not only was it the amazing information they provided, but the fact they demonstrate what it means to be a true professional.
There should be no reason why the RKC is the gold standard in not only kettlebell certifications, but fitness certifications in general. I hope to have the opportunity to be a part of such a great group again! BTW, you can see even the "Evil Russian" can have a good laugh (of course at my expense!)
Monday, October 22, 2007
October 2007 RKC, Swing Ladder Workout
This is a ladder series I lead as Team Leader at this October's RKC (Russian Kettlebell Certification). It is performed with two handed swings, it is a you go, I go ladder with 10, 15, and 20 repetitions. After you finish 20 repetitions rest 2 minutes and then repeat for 2-3 cycles. This is a great method for building strength endurance and fat loss.
Kettlebell Complex
A complex is a series of movements that move seemlessly from one to another. The purpose is to build endurance, strength, power, and mobility without having to perform a high number of repetitions. High repetition work can sacrifice maximal strength and power development.
Wednesday, October 17, 2007
Welcome to Kettlebell Fitness Systems
Who is Kettlebell Fitness Systems?
Let us introduce ourselves, Arizona Kettlebells is a collection of coaches that have teamed up to provide accurate, innovative, and safe kettlebell training information from beginners to athletes.
All of our coaches have had extensive training with kettlebells and have trained hundreds of individuals on how to use kettlebells to achieve their goals.
Our Coaches
Meet Josh Henkin
Strength Coach, Josh Henkin, is owner of Innovative Fitness Solutions (www.ifsstrength.com)
in Scottsdale, Arizona. Coach Henkin graduated Arizona State University with a B.S. in Exercise Science.
In 2003 Coach Henkin became a certified Russian Kettlebell Instructor. Immediately after being certified in kettlebell training, Coach Henkin began applying the principles of kettlebells to his clients. Through the use of these methods Coach Henkin began to refine these techniques so that they may fit any of his clients from children, elderly, post-rehab, and athletes.
Because of his contributions to the fitness industry and expertise in kettlebell training, Coach Henkin was asked to be an assistant instructor in 2005 at the Russian Kettlebell Certification and in 2007 will serve as the only Team Leader from Arizona.
Testimonials“Josh Henkin is a highly competent coach with a rare blend of education and in the trenches experience.”-Pavel Tsatsouline, author “The Russian Kettlebell Challenge”
“I just had to write and tell you how impressed I am by your knowledge as well as your ability to present in a practical and immediately useful way. Here’s the great thing, you’re abl to make a huge difference in performance with just a small investment in time and energy. And that is exactly what people are looking for.”-Jason C. Brow, www.kettlebellathletics.com
Meet Troy Anderson
Troy M. Anderson is the owner of Blue Collar Fitness(www.bluecollarathlete.com), a fitness and sport performance coaching business located in Tempe, Arizona. In this day and age of empty promises and quick fix diets; Coach Anderson brings the unique “practice what you preach” philosophy to the fitness industry
Coach Anderson is often referred to as "the MacGyver of coaching" for his unique ability to build effective performance enhancing programs using only the most basic equipment. This no frills coaching style is perfectly suited for everyday to elite athlete seeking optimum results.
Let us introduce ourselves, Arizona Kettlebells is a collection of coaches that have teamed up to provide accurate, innovative, and safe kettlebell training information from beginners to athletes.
All of our coaches have had extensive training with kettlebells and have trained hundreds of individuals on how to use kettlebells to achieve their goals.
Our Coaches
Meet Josh Henkin
Strength Coach, Josh Henkin, is owner of Innovative Fitness Solutions (www.ifsstrength.com)
in Scottsdale, Arizona. Coach Henkin graduated Arizona State University with a B.S. in Exercise Science.
In 2003 Coach Henkin became a certified Russian Kettlebell Instructor. Immediately after being certified in kettlebell training, Coach Henkin began applying the principles of kettlebells to his clients. Through the use of these methods Coach Henkin began to refine these techniques so that they may fit any of his clients from children, elderly, post-rehab, and athletes.
Because of his contributions to the fitness industry and expertise in kettlebell training, Coach Henkin was asked to be an assistant instructor in 2005 at the Russian Kettlebell Certification and in 2007 will serve as the only Team Leader from Arizona.
Testimonials“Josh Henkin is a highly competent coach with a rare blend of education and in the trenches experience.”-Pavel Tsatsouline, author “The Russian Kettlebell Challenge”
“I just had to write and tell you how impressed I am by your knowledge as well as your ability to present in a practical and immediately useful way. Here’s the great thing, you’re abl to make a huge difference in performance with just a small investment in time and energy. And that is exactly what people are looking for.”-Jason C. Brow, www.kettlebellathletics.com
Meet Troy Anderson
Troy M. Anderson is the owner of Blue Collar Fitness(www.bluecollarathlete.com), a fitness and sport performance coaching business located in Tempe, Arizona. In this day and age of empty promises and quick fix diets; Coach Anderson brings the unique “practice what you preach” philosophy to the fitness industry
Coach Anderson is often referred to as "the MacGyver of coaching" for his unique ability to build effective performance enhancing programs using only the most basic equipment. This no frills coaching style is perfectly suited for everyday to elite athlete seeking optimum results.
His credentials include:
National Academy of Sports Medicine (Performance Enhancement Specialist)National Academy of Sports Medicine (Certified Personal Trainer)Bachelors of Arts – History/Secondary
Education(Dakota Wesleyan University)Director of Education – International Association of
Certified Professional Fitness Trainers
In addition to working with clients Coach Anderson has numerous articles published by various websites and hard-copy magazines.
Publications
T-nation.com
Get-up Newletter
Arizona Fairways
Fitness for Better Golf
Underground Strength Coach
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