Workout of the Week 4/26/10

Another flow routine this week.  10 reps of each exercise...non-stop!  Repeat the flow circuit 2-3 times, with about 1-2 min rest in between each round.  This should take you about 20 minutes to complete...Good luck!

Workout of the Week 4/19/10

As promised....Here is a flowing routine.  Perform 10 reps of each exercise, straight through without rest.  Try to repeat the circuit 3 times...which should take you about 15-20 minutes total.  Good luck!

Personal Record!

 Part of everyone's training is finding ways to continually motivate yourself to be consistent with your training.  You need goals, and they must be concrete and tangible.  "I want to be fit" is a very vague wish.  However, changing it to, "I will commit to training kettlebells 3 times a week for at least 30 minutes each session for the next 3 months straight without excuse, in order to increase my fitness,"  is a very concrete, tangible, and realistic goal that will hold you accountable.  In fact, writing down you goals is a great way to continually remind you of what you want, as well as hold you to personal accountability.

That being said, one of my goals over the last 3 months was to be able to perform a 40kg turkish getup on each side without a mistake on the way up or down.  So here is the proof of my personal record!  Now that I accomplished it, my next goal is to perform a bottom up turkish getup with a 24kg on each side.

GROUPON Kettlebell Classes

People seeking to redeem their GroupOn Kettlebell Classes should call our Silver Spring office at 301-622-9000.

Become a fan of our Maryland Kettlebells: see http://www.facebook.com/pages/Silver-Spring-MD/Maryland-Kettlebells-Silver-Spring-Montgomery-County/110810565620028

For those new to kettlebells, here is some relevant information for you!

What are kettlebells?  A fitness tool, made of a solid piece of steel, that resembles a cannonball with a handle.

Why should I train with them?  Because no other piece of equipment will get you strong and ripped as quickly as them.  Since they have an off-center of mass, it takes tremendous strength, balance, mobility, and calories to perform the exercise.  Ironically, despite how challenging they can feel, the technique behind the exercises are surprisingly simple and natural.  A single 30 minute session can burn 400 calories and build some serious muscle!

What do you do with them?  Swing them! Fast! Or better yet, lay on your back and smoothly climb to your feet in your "turkish getup."  Kettlebell exercises are incredibly dynamic and fun.  You will never get bored, and they will always challenge you!

How often you use them?  Commit to at least 3 times a week, for at least 20-30 minutes each session.  Because of the technical and dynamic nature of the exercises, you will want to have frequent practice in order to drill high-tension and high-velocity movements for the next several months!  Don't worry, soon enough you'll be hooked!

Where can I buy them?  If you want to buy sizes less than 35lbs, you can get them at a local WalMart, Target, Dicks, etc.  If you want larger sizes, you will have to order online.  I prefer this site, as they are cheaper, but still great quality: http://www.mbodystrength.com/kettlebells.html?source=pjn&subid=9033

Reader Feedback!

I really want to learn how to make this blog a great resource for everyone.  So far, it has been mostly me posting information, videos, links, and my personal thoughts on topics related to kettlebell training.  However, I also want this blog to become more interactive, with people providing comments, feedbacks, and suggestions.  At the bottom of every post, there is a link for you to make comments.  If you have ideas, comments, suggestions, etc, please either post them, or email them to me.

Here are some things I am currently working on posting regularly:

1)  weekly routines, including videos and text descriptions
2)  commentary and links on cutting edge training topics
3)  links and information regarding resources, seminars, merchandise, etc...especially locally
4)  info on practical applications for kettlebell training and exercises
5)  rehab and injury prevention uses for kettlebell training
6)  videos of current kettlebell classes and individual participants
7) personal videos of myself and my wife training
8) uses for kettlebell training in sport
9) cutting edge research regarding the effectiveness of kettlebells for fitness training
10) other methods of training that are great adjuncts to kettlebell training (powerlifting, strongman, olympic lifts, plyometrics, etc...)
11) Historical topics in kettlebell training (many things popular today are not new...history repeats itself!)

Please provide any other ideas to make this a great interactive resource to anyone interested in anything related to kettlebells...

I Need Your Help!

Hi Gireviks!

    I need your help on two accounts.  First, I am teaching a kettlebell class for the Montgomery County Recreation Department, starting April 10th at 11am, and continuing for 8 saturdays in a row.  I need more people to register.  I believe the nice weather has encouraged people to look for exercise outdoors, so not as many people are looking at indoor facilities. However, this is only 1 hr a week, and would be a tremendous opportunity for anyone wishing to learn kettlebell basics.  As you all know, once you learn how to perform a swing and a getup, you usually love it or hate it!  So pass this link along to anyone you know to register for 8 classes for $120 (beat that price!)....

http://recweb.montgomerycountymd.gov/Activities/ActivitiesCourseDetails.asp?aid=54381&cid=280148

Seminars, Lectures, and Demonstrations

Anyone interested in having us provide a training demonstration, lecture, or seminar in the Baltimore/ DC area, please contact us at 301-622-9000.  You can also visit our website http://www.dcsportsinjury.com/ or email us at painfree123@gmail.com

We can provide help with:

1) Kettlebell Training
2) Athletic Performance Training
3) Injury Prevention
4) Team Training and Safety
5) Fitness and Health
6) Nutrition
7) Personal Training

See some of our training videos at http://www.youtube.com/user/MDSportsInjury

CLASSES CANCELED Saturday, March 27th

I sent out an email informing my regular students that I have to cancel this Saturday's 8am and 9am classes.  I will be in Hagerstown from 9am-9pm for a Chiropractic Assistant Workshop.  I'd rather be training and teaching, but sometimes I have to suck it up too!

In the interim, for those of you who have your own kettlebells, here are some basic routines you can put yourself through so that you don't miss your workout.  Remember, most of your success will come from consistent training despite inconveniences....

Circuit Training

Swings x 10
Snatches x 10
Presses x 10

          Perform the 3 exercises in a row with as little rest as possible.  Repeat the circuit 4-5 times.

Descending Ladder Training

Goblet Squats - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2 Arm Swings - 10 reps for 10 sets

     Alternate between a set of Goblet squats and 2 arm swings.  The reps of the goblet squat decrease each time, but the reps of the swings stay the same.

Ascending Ladder Training

Pick a weight you can press less than 6 times.

Perform 1 Arm presses, 1 rep, 2 reps, 3, 4, 5...without resting between sides.  Repeat the ladder 1-2 more times.

Pick a weight you can turkish getup less than 5 times.

Perform your getups, 1 reps each side, 2 reps, 3, 4...without resting between sides. Repeat the ladder 1-2 more times.

Have fun....and good luck!!

Women of Strength

I've said it before, and I'll say it again.  There is nothing masculine about a strong woman. Period.  In almost all cases, the women who look masculine and participate in fitness and sport competition have some level of experience with drug use.  Certainly, there is the minority of women who are born with higher levels of testosterone, growth hormone, and other androgens, which contribute to greater muscle mass and more masculine features.  But realistically, you probably don't know one personally, as they are fairly rare.

So ladies, don't shy away from the heavy iron!  Don't limit your progress because you are afraid they will turn you into a man.  The fact is, lifting heavy stuff is hard. It hurts, its frustrating, and you have to make funny noises and get sweaty.  However, it is also one of the most beneficial activities you can do.  And even better, the confidence you gain from being successful at heavy lifting changes your life.

So, without further ado, here is my wife, kicking some kettlebell A$$...

Another Shout Out to You Ladies!

As always, I am constantly trying to encourage more women to try kettlebell training.  Initially, many women (and men for that matter) are hesitant because of how fast moving the exercises look.  After learning the basics, it quickly becomes apparent that the dynamic exercises are safe and incredibly effective.  If you notice in the video, many of the women are overweight.  You do not have to be a "fitness guru" to begin your kettlebell training.  With the exception of those acute spinal, hip, knee,and shoulder injuries, most people can begin some form of training immediately.  Those with specific injuries or health conditions should see an experienced chiropractor prior to engaging in kettlebell training.  Anyone in the Baltimore/ DC area can contact Capital Sports Injury Center to schedule an appointment with Dr. Steven Horwitz, DC, at 301-622-9000.  You can also visit http://www.dcsportsinjury.com/ for more details.