Posts Tagged ‘Training Session’
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.
Build Strength and Power
Building strength and power has been my overall training goal lately. Of course, I have smaller goals within my training for certain lifts trying to get those numbers up.
One of the lifts I’ve been working on is the power clean. I haven’t focused much on this particular lift for quite a while and I’ve been struggling as a result.
Here’s a quick training update for you from the Real World Strength Gym.
The whole training session went like this:
1 – Power Clean 3×3
2a – Floor Press 3×8
2b – Pullups 3xsubmax
3a – Barbell Row 3×8
3b – Pushups 3xsubmax
Bring out the BEAST…
Hey guys. I have a quick training update for you.
There’s nothing more beastly or manly than deadlifting. Standing over a loaded bar will certainly bring out the animal in you. Add in some heavy sled dragging and carrying and you will be in full BEASTMODE!
Check the video below and let me know your thoughts.
The session looked like this:
1 – Deadlift 8×10,5,5,3,3,3,1,1
2a – Bulgarian Split Squat 3×6
2b – Blast Strap “Rollouts” 3×10
3a – Sled Drag 3×150′
3b – Sandbag Carry 3×150′
Shoot me some feedback and let me know what some of your more beastly training session look like!
Sandbag Carrying and Kettlebell Swinging
One of the keys to continued progress is knowing when to back off. I’ve had 4 consecutive weeks of setting PRs in the deadlift and my body was starting to feel it mentally and physically.
So, yesterday was deadlift day and I decided make it a back off day. I pulled a few sets with some moderate weight and was done.
However, when I say back off, that just means my main lift. After I got through the deadlifts I cranked up the intensity with some heavy bulgarian split squats and sled drags, and sprints.
Then it was time to finish. I set the timer for 10 minutes and cranked 30 seconds of sandbag carries and kettlebell swings with 30 seconds rest in between. Check the video below.
This was a great way to finish.
It was just what my body needed.
Just because you may need to back off a little, doesn’t mean you should take it easy.
Attack every training session. Keep the up the intensity and finish with a fury!
Know how to finish!
It’s taken a while but I’m back!
I hope your new year has gotten off to a rockin’ start.
One of the biggest keys in winning in sports is knowing how to finish. You hear coaches and players talking about being their best at the end of games, either coming from behind to snatch victory from the jaws of defeat or holding off a furious attempt by an opponent and bringing home a big win.
Well, the same can be applied to your training. Do you finish an awesome session wanting more or in a heap of sweat and snot on the floor? Which way is best?
To be honest with you, for me, it’s a little bit of both. Jason Ferruggia talked a lot about how you finish a training session in a series of three posts that really kicked arse. If you haven’t read these yet, you have to take a look at these three articles, It Ain’t Strength Training Unless…, Conditioning Confusion Part I and II.
It really depends on your goals. If you want to get stronger you have to lift, eat, and recover. Not every session needs to be failure leaving your eyes popping out of their sockets. Nor does it need to be a conditioning fest. Conversely if your main goal is getting lean then chances are you won’t be able to make huge strength gains.
It’s all about prioritizing your goals.
For example, my biggest goal right now is strength. I hit 3 lifts per week, hit some hill sprints a couple times per week and include a couple of finishers at the end of my lifting days to stay lean.
Speaking of finishers- here is a quick one I hit after an upper body lift full of heavy presses, rows, and tons of bodyweight training.
My kettlebell technique isn’t the greatest yet, I know, but I’m practicing and determined to perfect this awesome training tool.
How do you like to finish a session?
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