Posts Tagged ‘Lungs’
Kettlebell Complex for Strength, Power, and Conditioning
Kettlebell complexes are great for strength, power, and conditioning. They’re are pretty simple. They require one tool and always give you one hell of a butt whoopin’.
Although, barbell complexes are still my favorite, I’m becoming more and more fond of the kettlebell. Occasionally, when I need a change of pace my whole training session will be complexes. However, for me they seem to be most effective as a killer conditioning finisher.
You can’t punk out with complexes. Once you start, there is no quit. You have to finish. You have to fight your fading grip and forearm strength. Your whole body will be on fire and your lungs will feel like they are going to explode. But like I say, FINISH STRONG! There are no two ways about it.
Below, is a quick video of a complex I hit the other day at the end of a brutal training session. I feel like my technique is improving. It’s still not perfect but strength is a skill you have to practice. If any KB experts out there have advice on how I can improve my technique just drop a comment.
Doin’ Work on Labor Day!…
…Well sort of!
After hitting it crazy hard the last three week, blasting away at my lower body 4-5 days per week in some form or another, it’s time for lets the joints rest.
After doing so much lower body work, I actually feel really good. However, I’ve learned over the years that you jsimply cannot pound away on your joints week after week and expect to progress. On my deload weeks, I prefer to keep the training short and sweet!
Deload and reload!
Below are last Friday’s and this week’s first recovery training session.
Get Strong(er) Wk 8 – Deload #1
I rocked a brutal DB complex. It was 6 rds, increasing the reps on each round from 5 all the to 10 on the last rounds. The last 3 sets were brutal my legs, lungs, and forearms were begging me to drop the weight but I refused.
Just because it’s a deload week doesn’t mean you can’t put a little work in!
1a – DB Deadlift
1b – Bent Over Row
1c – High Pull
1d – DB Front Squat
1e – DB Thruster
1f – RDL
Give it a shot and let me know what you think.
Get Strong(er) Wk 7 – Day 4
1 – Deadlift 8×10,8,6,3,3,3,1,1
2a – DB Walking Lunges 3×20
2b – Abs 3×20
5rds for time
3a – SB Shoulder x6
3b – Burpee x10
3c – Sledgehammer Swings 3×10(l/r)
I crushed last week’s time by almost 45 seconds!
It’s all about the climb
Whether in training or in business you strive to achieve your goals.
Is reaching your goal an important thing? From a sense of accomplishment and achievement, I say yes.
However, I believe the most important thing is learning from all your experiences en route to your goals. In other words is, it’s all about the climb. No matter what your goals, the climb to the top is where you learn those valuable lessons that stick with you forever.
There will be good times and bad times, no doubt. But, it’s the climb that sticks with you, where you fortify your character. On your climb to the top you have to decide whether you’re going to give up or push forward.
My climb in both training and business has been tough. I’m not anywhere close to achieving my ultimate goal. But, I’m pushing forward. I’m about to put an offer in on my own warehouse gym space. I’ve been working toward this for a long time and I’m hell bent on making it a success.
There have been bumps along the way that have really kicked my a** and there will probably continue to be. This time, however, I’m not going to let them. I’ve learned that putting your head down and pushing forward is the only way to go.
You also need a hell of a support system on your climb. My support is my beautiful wife. She’s put up with a lot and helped me with a lot and I can never thank her enough.
So, keep pushing forward and in the worlds on Jim Valvano, “don’t give up, don’t ever give up!”
In honor the “the climb” I went out and did 30 minutes of hill and stair sprints. My legs were on fire and my lungs were toast.
Barbell Complexes
This week is my deload week. It couldn’t have come at better time as my intenisty and desire were starting to wain. Deload weeks are crucial to recovery and rejuvenation. I also use these weeks to experiment and practice.
I’ve been very curious about barbell complexes in the past. I haven’t used them very often, mostly because I wasn’t quite sure how to put them to good use in my training. Barbell complexes will blow you up. Your forearms will be smoking like there is no tomorrow and your lungs will be screaming. They can be great fat blasting finishers to your training as well.
Today I decided to experiment a little bit since I couldn’t recall when was the last time I actually did a barbell complex. Just like I mentioned above, by the end my forearms felt like Popeye’s and my whole body was on fire. The only things I didn’t do today was get it on video. Below is today’s first deload training session of the week.
Barbell Complex – 5 rds
1 – Deadlift – 5 reps
2 – Bent Over Row – 5 reps
3 – Hang Clean – 5 reps
4 – Front Squat – 5 reps
5 – Military Press – 5 reps
6 – Back Squat – 5 reps
7 – Back Thruster – 5 reps
Complete all reps without putting the bar down. Start out with a modest weight and move up from there. I rested 2 minutes between each round which probably was about right because by the end I needed every second to recover.
Today was fun b/c I got a chance to practice some things I thought I sucked at but found out I wasn’t so bad! Don’t kill yourself on deload weeks. Don’t try to set records. Let your body recover and have some fun doing it.
Richmond, Virginia Wrestler Training – Getting it done on the playground
No training log with week folks. It’s been a deload week, so I’ve just been having some fun both indoors and out! Today I rocked some forward and backward sled dragging.
It started out as a deload session but I couldn’t resist pushing myself. I must say I was a little disappointed in my performance and the sled dragging is going back in the training plan beginning next week. Sled dragging will make your legs crazy strong not to mention smoke your lungs!
While I don’t have any training log entries I do have a killer training session for you to watch. Check out some bad ass Richmond, Virginia wrestlers getting in some killer training at a local playground.
NO GYM REQUIRED!
NO EXCUSES!
To be an ANIMAL on the mat, field, or court, you have to train like an ANIMAL!
Follow me in these Social Networks