Pre fatigue to improve your performance

Pre Fatigue

 ‘Fatigue makes cowards of us all’ (Vince Lombardi)

You have heard all the words before “Man up” “It’s only weakness leaving the body” This is the mentality of people who do not understand the high intensity level requirements of MMA, Karate or other martial arts fight, where everything is as close to sub maximal as you can get for high intermittent bursts before you back off quickly rest and go again.

Many fighters, coaches and fans are still champions of the long endurance type training and continue to train this way, there is no wrong or right way but do we run in our sport NO so why train for an endurance event. Firstly to train for MMA you need to look at the specific energy demands required by the sport and the intensity at which you a fighter is required to train and fight.

The body reacts differently to demands placed on it and energy systems used biologically are varied. As stated endurance work does not reflect the sport in any way, owing to the metabolic demands of the sport, high intensity burst of training are more appropriate, with short specific bouts of rest this best mimics the metabolic and oxygenic requirements. How does this help you, by training this way and matching the metabolic expenditure in the fight you will be less fatigued as your body is better prepared to deal with the demands of the competition.

One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific. General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches Special- Band hammer curls sixty reps in thirty seconds. Specific- one arm band hammer punches on a dummy from the mount position. How can we make this harder for the fighter, well we can pre fatigue the fighter by using high intensity burst of exercises over a set time or reps ensuring they are done as fats as possible, these will be completed in sets from 45 seconds-90 seconds in duration. We then progress to the more specific sets which will mimic the last round effects the body will be going through, this also helps the fighter concentrate on the technique, power, positioning when he is tired so he gets full effect from the training. Keeping with the hammer curls (upper body) how do we pre fatigue it.

A quick exmple of an upper body blast would be 1. 20 wide arm press ups 2. 1o box press ups each side 3. 10 diamond shape pres ups 4. 10 clap press ups Please note these should be done as fast as possible and the elbows should never lock out, the exercises should be done in order for about 4-6 sets with a minute rest in between, we then progress onto the desired strength and conditioning exercises. Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter. Remember the smarter you train the better you perform, training is the easy part the hard part is ensuring you rest properly as this is where the adaptation begins.

The Hurt Locker

The Hurt Locker it’s only a name!

Session 14 Pool Intro 1 MMA

http://www.youtube.com/watch?v=dyT1Faha-dg

Partner Drills 1 (MMA)

As you all know, we advocate functional and bodyweight training which are essential parts of your strength and conditioning.

So we put together a few drills you can incorporate into any workout in order to compliment your programme, a few are for fun but do have benefits, give them a go and let us know how you get on.

Punch and Crunch

Have your partner stand or kneel above you as if in the guard position wearing focus mitts, you do as many crunches and punches as you can in thirty seconds then jump up and hit the pads from the en guard position as many as you can again for thirty seconds. This drill is great for a core and punching workout from the ground and standing positions, it also allows quick level changes, do this drill for time.

Turn and Tap

Stand with your back to your partner, gloves on, your partner should be within your fighting arc and wearing focus mitts behind you. Your partner taps one of your shoulders and holds the pads in any format, you turn quickly and punch the pads as you see them, then turn back, process is repeated and can be done for time or set number of combinations. The drill is good for speed, reaction, punching.

Duck and Dive

Face your partner and hit the pads as they appear, after set time or number of repetitions, sprawl to the ground and dive through your partners legs, turn and leapfrog over them before facing the pads and repeating.

Great drill for punching, level change and plyometrics

Scarecrow

Have your partner stand with legs and arms out stretched, jump on their back and then attempt to circumnavigate your partners body without touching the ground, so you go around the front and return to the back position, you partner may assist you.

Promotes grip, strength and flexibility and also gives your partner a good core workout.

Hustle and Muscle

One partner executes press ups whilst  the other starting on the left or side of their partner, executes the first part of a burpee, on the jump phase jump over your partner then crawl under your partner whilst they hold the up position of the press up, then carry on with the burpee and press ups.

Good drill for both partners, strength, plyometrics , level change and CV are all covered.

Punch and Push

One partner lies on their back with gloves on, knees up towards their chest, the other partner stands at the feet of the partner on there back with focus mitts on, leans over and allows the down partner to hit the pads before they push their feet into the standing partners stomach and execute a leg press, effectively pushing their partner away, stand up and hit the pads, again for combinations or time.

Drills promotes punching from the ground, strength, cv, level change, punching

Shake the snake

Stand back to back, place your right hand through your legs, grab your partners right wrist, on the command go, both fighters attempt to pull there partner in the opposite direction from which they face, swap hands , then double hands. DON’T LET GO!

Promotes strength, drive, flexibility

Happy Slaps

Stand facing your partner, both hold their right hand in a slap position as if to slap the others face, grab the right wrist of your partner with your left hand in a parallel grip and on command go, attempt to slap your partner.

If you get slapped a forfeit has to be done.

Good strength and also control exercise

Walk the dog

Stand facing each other, one partner grabs the ankle of the others right or left leg, holding the leg in line with the hip and leg straight, start walking your partner around in a circle, forwards, backwards making him jump on the opposite leg to keep up. Swap legs.

Works the leg muscles and acts plyometricaly, also overloads the hip flexors

Leg o war

Face each other as above and hold each others right or left leg, attempt to bounce your partner in different directions or pull him your way, winner is the man still standing, swap legs

Rocking and wriggling

Both partners sit on the floor, partner one legs wide arms out stretched in line with the shoulders. Partner two comes I from behind partner one and hooks their legs over the top of partner one’s legs.

Partner two then place’s their arms around the chest of partner one and then pushes  in close to the back of partner one placing their head down between the shoulder blades and holds partner one in a gable lock.

Partner one drops their hands, the object is for partner one without using their hands to break partner two’s grip,  and break out of the hold. Normally done for time or the break which ever comes first.

This is done by wriggling and rocking side to side back and forward placing your partner off balance.

Promotes, core, strength, flexibility, ground work.

There are many partner workouts out there the above are just a few and have many variations, give them a go and see how you get on, any questions contact us, or just let us know how you got on.

Brian Fernie MMA-CSCC

MMA -Metabolic conditioning (Kettlebells)

Many fighters use Kettlebells in there workouts, many stick to the basic swings and clean and jerks completing reps for strength rather than endurance.

As a fighter, endurance is important as is all your technical and tactical sessions, at times some fighters sacrifice technical sessions for the tactical thinking that two hours sparring is better than metabolic endurance, WRONG.

Fighters need to be aware and able to control the effects of (HLA) ,Hydrogen lactic acid, a common mistake is that lactic acid causes cramp and stiffness, we now know that Lactic acid is an energy system and is quickly dispersed through the body on being produced. The body also has an in built bicarbonate system which soaks up some of the hydrogen and other by products.

The Hydrogen on the other hand is a different matter and is the cause of

• Burning feeling in the muscles
• Laboured breathing
• Muscle contraction
• Muscle inhibition

 

In order to combat these effects and to have effective endurance in the cage, we need to train the body to cope with the demands of the sport.

In order to do this we need to “Address all the components of contact movements in our strength training so that the whole spectrum of flexibility, speed and loads that the muscles will see during training or competition”

The SAID Principle (Specific adaptations to imposed demands) comes hand in hand with the above statement, and allows us to use everything from bodyweight to kettlebells.

Try the following circuit with kettlebells , complete as many reps of each exercise in thirty seconds with fifteen seconds rest in between reps, each set of exercises is grouped in sets of eight, this will allow you to train for five minutes with one minute rest after each set.

Set 1

1. Turkish Get-up alternate sides
2. Side press
3. Arrowhead swings
4.  Clean and press
5. Alternate arm swings
6. Pistol
7. Push Press
8. Double Squats

 

Set 2

1. Squat holding one KB by the horns in the “steering wheel” position
2. Row
3. Swing
4. 1 leg Deadlift
5. Weighted crunches
6. Squat holding one KB by the horns in the “steering wheel”
7. Diagonal Snatch
8.  Saxon side bends

 

Set 3

1. Round the worlds
2. Double Swing
3. Clean
4. Renegade Pushup’s
5. Squat Snatch
6. Windmill
7. Bottom up military press
8. Hindu squat

 

Set 4

1. High Pull
2. Burpees (KB’s in each hand)
3. See saws
4. Reaching Lunges
5. Weighted crunches
6. Shooting stars
7. Turkish get up
8. Sumo squats

 

Ensure that your kettlebell is of an appropriate weight so that correct form can be maintained for as long as possible.

Perform these sets twice a week incorporating them as part of your strength endurance.

Brian Fernie MMA-CSCC

You have permission to use this article in its entirety as long as full accreditation is given to the author and hyperlinks (clickable) are used

www.tod-coaching.co.uk

www.k8bells.com

Kettlebells for Triathletes Part 2

 Hope fully by now you will have read and digested some of part 1 and why kettlebell training should be an integral part of your strength and conditioning for endurance events.

In part 2 we will cover selection of a kettlebell and weight, and cover further exercises which will aid you in your strength training.

Kettlebell selection

When choosing a KB it comes down to an individual’s choice and much has been written covering this subject.

The KB should fit comfortably in the hand and easy to grip, with the handle being smooth, the horns rounded not angular and the distance from the bell to the handle around 6cm’s.

I personally use KB’s provided by optimal life fitness or Jordan’s as these fit the above criteria and are averagely priced. Whether you want cast iron, solid, rubber, vinyl dipped is entirely your choice.

Weight wise it is widely recognised that female’s starting out should use between an 8kg – 12kg KB and med 16kg-20kg KB. Again this is down to experience with KB’s and current fitness levels.

The main point to remember is that the KB will work your body as an entire unit and not isolate muscle groups (unless used for this purpose) so starting with the above suggested weights until the technique is mastered is sound advice. Please don’t purchase any of the so called fitness belles which range from about 2.5kg to 7kg as you will quickly find that these are of no use to you in any capacity apart from a doorstop.

Conventional exercises

These can be used as part of your training and are widely used by athletes with Kb’s.

The basic’s are

Tricep extension

Bicep curl

One arm row

And are utilised the same way as a normal dumbbell, beware though that the KB does hang as dead weight and is harder to control compared to a balanced Dumbbell. We will add some more isolation exercises later.

The swing

Once you have mastered the basic Kb techniques, you can look to progress onto other exercises; one thing that I as a coach and KB user advocate is the turn method of swinging.

Many people use the standard version (American) which places a lot of pressure onto the front deltoid and users/athletes tend to try and lift rather than swing the KB.

The thumb method basically is turning your thumb to the rear (thumb to bum) as the Kb swings through your legs. This method allows for better control and utilises the rotator cuff muscles, triceps and deltoids to be incorporated more and ensures that the athlete “snaps out” from the hips utilising the PKC (posterior kinetic chain) and ensures the bell swings rather than being lifted.

Most Kb movements start from the swing and can be completed using one or two Kb’s below is some of the basic exercises.

Fundamentals.

1. Double handed swing
2. Single hand swing
3. Alternate hand swing
4. The clean (rack)
5. The High Pull
6. The swing  snatch
7. Military Press
8. See Saws.
9. Front Squat
10. Conventional dead lift

These exercises must be practiced and perfected before moving onto additional exercises, I have tried to include what I feel are the better versions for triathletes, and have tried many and varied versions with Team T.O.D over the past year.

Progression

1. Arrowhead swing (double swing to overheard)
2. Saxon side bends
3. Diagonal snatch
4. Reaching Lunge (front, side, rear)
5. Stair Squat
6. One arm Scot’s press (squat press)
7. Windmill
8. Turkish get up (lunge style)
9. Split jerk
10. Push Press

The above list is not exhaustive either are the different types or amounts of KB exercises out there,

However the above and the exercises listed in this blog are as I said what I as a coach and triathletes from Team T.O.D who have used the KB’s as an integral part of there training consider to be the better ones.

If there are any out there we have missed or are considered to be better than those listed please let me know and I will try them out.

Conventional exercises have briefly been covered but we will add some more to the list which can be beneficial to your strength programme and should e incorporate as part of it and not used as stand alone exercises.

1. Bench press
2. Calf raise
3. Thumbs up press up
4. The Fly
5. Straight arm pull over
6. Bent arm pull over
7. Front arm raise
8. Jowett tricep kickback
9. Side press
10. Bent press

 

When it comes down to sets and reps for any of the exercises listed, this again is down to specifics and what the outcome of your session is to be.

Predominantly we as a team tended to opt for between 12-15 reps of a set, and also conducted timed circuits of 5 minutes with 30 seconds of an exercise and fifteen seconds rest, completing as many reps as possible in that time for each exercise, this also lends the body to metabolic conditioning which is a another subject in its entirety.

 Looking forward to part three we will cover more complex moves for the triathlete.

Kettlebells For Triathletes Part 1

 

I am often asked by triathlete’s and duathlete’s alike, as to what is the best kind of weight training to compliment the disciplines of there endurance sport.

Coaches and trainers will give you different answers, and scientific proof that one way is better than the other.  Some do not advocate strength training at all, so there is no easy answer to this as many ways have been tried and tested and all coaches have a preferred method of strength and conditioning.

Owing to the nature of triathlon predominantly slow muscle twitch fibres are used, with some training incorporating fast muscle twitch fibres. To be honest both should be used and are utilised in training and competing.

Bodyweight is very advantages to endurance athletes as it builds, strength, flexibility, mobility, endurance and allows the athlete to maintain an athletic look rather than a bulked up look.

Most athletes are told to follow more traditional methods of weight training where the body works as individual units to strengthen the muscles, much the same as a body builder or power lifter.

A lot of time is spent on clean and jerks, snatches, hang cleans, all great if you have time to perfect the technique, access to the proper equipment and really want to compete in weight or power lifting events.

Many of the programmes given to athletes are specific to one discipline with a little crossover in some areas if the coach understands the physiology and body requirements of the sport.

Having coached athletes both for general preparedness and sport specificity, one thing I have noticed is a lack of posterior strength in many triathletes, mainly owing to poor training programmes or lack of knowledge concerning the anatomy of the body and the requirements of the sport.

This is where I believe and have proved it to my athletes that kettlebell training will aid and compliment there existing training. Firstly lets look at the anatomical position in order to correct the PKC (posterior kinetic chain)

Anatomical Position

What is the anatomical position?

The anatomical position is a position used as a reference when describing parts of the body in relation to each other. Used in conjunction with terms of relationship, terms of comparison and terms of movement, the anatomical position allows a standard way of documenting where one part of the body is in relation to another, regardless of whether the body is standing, lying down, or in any other position.

A person in the anatomical position is standing erect with the head, eyes and toes pointing forward, feet together with arms by the side. The palms of the hands are also pointing forward. (see below)

When looking at an individual it is important to understand the basics of Optimal Posture/Alignment.

Basically a line or plumb line can be held against the side view of the individual and the poinths that should line up starting from the bottom are

1. Ankle–neutral, planter or dorsiflex position. LOG (Line of Gravity) slightly forward of the lateral malleolus of the ankle
2. Knee-full extension LOG falls anterior to the knee but just posterior of the patella
3. Hip and Pelvis- both in neutral the posterior superior Iliac spines should be below 10 degrees for male and 15 for female
4. Spine should curve naturally and be neutral The LOG falls slightly posterior of the cervical spine
5. Shoulders- Scapula retracted and depressed
6. Head- Ear LOG should fall through the centre of the ear.

 

The optimal posture/alignment may not be correct in most individuals; this is owing to genetics, activity, injury, inactivity. By ensuring we check and compare our alignments we can ensure what corrective work may be required to correct our alignment.

Now for the posterior kinetic chain which in basic form propels you forward! And is used in all three disciplines.

This is a collection of muscles that are responsible for lower back stability and hip extension.

These muscle groups are possibly the weakest in most humans in today’s society, resulting in poorer physiques owing to lower and upper back problems which develop owing to the fact most of the workforce today are in seated positions most of the day.

Muscles that make up the posterior chain include

• Erector spinae
• Gluteus maximus
• Hamstrings
• Bicep femoris
• Semitendonosis
• Semimembranosus

 

 To understand the PKC fully we need to also look Elastic Potential Energy (EPE)

Definition of EPE

Elastic Potential Energy called “EPE”
is a measure of the restoring force when an object changes its shape.

EPE is similar to GPE (Gravitational Potential Energy) except that the restoring force
depends on the substance of the material and not due to gravity.

The force which returns the spring to its original shape
is called the restoring force.
The size of the restoring force depends on the stiffness of the spring
and the amount it has been stretched.
The more stiff the spring and the further it has been stretched,
the more EPE it has gained.

Anything elastic will gain EPE when its shape is forced to change.
Other examples are.
1. A catapult pulled back to launch a stone.
2. A crossbow primed to fire an arrow. When the shape is restored,

EPE is transferred to Kinetic Energy (+ Heat)

In western society for many centuries we have been great abdicators of the squat, ensuring we never bypass our knee line with our buttocks, this is in part owing to our way of life, most item’s we have which we can sit on is at right angles to the ground, e.g chairs, toilets, car seats, benches.

We have lost the ability to use our hamstrings properly and engage them in sport or daily lives, hence the reason most sport or fitness related injuries are the hamstrings.

What do we mean by elastic potential, quick examples would be Olympic power lifters and the depth they go to for power squats and lifts, Asian communities where if you observe them at a local roadside café they are all hunkered down with there bottoms close to the ground feet flat leaning slightly forward.

As they get up as do power lifters they explode ensuring the hips, glutes, back, hamstrings and quads all fire nearly in unison so as to drive them up to a standing position.

Using the above example and a liking the hamstring to a spring; if we stretch a spring and then let go, it will return to its original shape (provided it has not been stretched beyond its elastic limit).

This is why we need to improve elasticity in the hamstrings to prevent injury and to release EPE within the muscle group.

Types of Contraction and Elastic Potential

Isometric

Isometric exercise or “isometrics” are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).

Concentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. Though the term ‘contraction’ implies shortening, when referring to the muscular system it means muscle fibers generating tension with the help of motor neurons (the terms twitch tension, twitch force and fiber contraction are also used).

Eccentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. …
The tensioning of a muscle as it is being lengthened
Contraction of a muscle, involving lengthening of the muscle as in lowering a weight to the ground; a muscle contraction, in which the contracted muscle lengthens.

Integration of the Kettlebell
Kettlebell training is not new it is not magic, although some may have you believe it. The Russians who are at the front of kettlebell sport have used tried and tested techniques for years.
Since the collapse of the cold war, this amazing little weight has once again exploded onto the fitness scene.
The major benefit that you will experience once you start training with kettlebells is the fact your whole body works in unison.
You will feel the burn in your hamstrings, glutes, quads, back, shoulders and arms and that’s just from the basic techniques such as the KB swing.
Even bodybuilders have come to appreciate and understand the need to train with kettlebells and add them into there training regimes, no longer do they work muscle groups in isolation of each other.

What does this mean for you the individual and what does KB training do for you

· Teaches your body how to work as a single unit (it integrates the whole body together)

 
· Allows for high repetition work which is phenomenal for fat loss conditioning

· Emphasizes the use of the glutes, hamstrings, spinal muscles and abdominal muscles for maximum power and speed enhancement.

· Simultaneously improves both strength and cardiovascular endurance (known as incidental cardio)

· Improves flexibility (this happens as a by product of training)

· Boosts your metabolism thus burning more fat

· Develops incredible hand, grip and finger strength

· Improves full body stability and balance due the dynamic nature of the exercises

· Burns more energy because of the full body integration

 

If used correctly and it is worth attending a reputable workshop with a qualified instructor, which  will ensure that you understand the basic mechanics and swings of Kettlebells and start to incorporate them into your training programme you will see and feel a difference

So get swinging!

Editors note:

Brian Fernie is a certified strength and conditioning coach, triathlon coach, master personal trainer, extreme kettebell instructor and sports conditioning coach.

He is the founder and training director for T.O.D Coaching, K8 bells and Team T.O.D (triathlon or duathlon) race team.

www.tod-coaching.co.uk

www.teamtod.co.uk

www.k8bells.com

This article can be used in any format providing it is used in its entirety and  that full accreditation is given to its author and all hyperlinks(clickable) are used.

The Burpee, bastardo and complexes

  Origin

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the Revolutionary War and was described as “having the innate Burpee fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

The jump burpee, the bastardo, the 8 count are all variations of the standard burpee and the stalwart of the British Military and martial artists.

Why is this exercise such a favourite, simple it is an all over body exercise that targets the aerobic system, endurance and strength and conditioning exercise.

It is performed in four steps: The standard burpee is as below

• Begin in a squat position with your hands on the floor in front of you.
• Kick your feet back,
• Immediately return your feet to the squat position,
• Stand up from the squat position. (position of attention)

 Variants

•  
  • Bastardo- athlete completes a press up in between
  • Long-jump burpee: the athlete jumps forward, not upward.
  • Tuck jump burpee: the athlete pulls his knees to his chest while jumping.
  • Jump-over burpee: the athlete jumps over an obstacle between burpees.
  • One-armed bastardo: the athlete uses only one arm for the whole exercise including the pushup.
  • Kettlebell burpee: the athlete holds a pair of dumbbells while performing the exercise.
  • Parkour burpee: following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position
  • Hindu push up burpee: instead of a regular push up, do a hindu push up
  • Bouncing Burpee- with the legs extended the athlete bounces both legs to the right, centre,left centre then back to the start position.
• Other variants
• Wall burpees / incline burpees / air burpees: the athlete kicks his feet up against a wall / up on a table / up in the air, instead of back.
• The 8 count body builder is another variant of the burpee. Counts 1-8 are as follows: (1) put your hands down, (2) push out your feet, (3) and (4) do a jumping jack on the ground, (5) and (6) perform a pushup, (7) bring your feet back forward, (8) jump in the air.

COMPLEXES

We need to look at the exercise individually (the burpee) and progress this move rather than regress it.

Complexes come in various forms but progress the exercise to another level. These complex moves can be placed in any type of training, exercise or use any equipment, complexes should come in the forms of two moves as a minimum requisite and cover different types of exercise demands

Variations include

1. Strength to speed
2. Plyometric to strength
3. Endurance to plyometric
4. Plyometric to speed
5. Dynamic to strength

 Examples of exercises that compliment progression rather than regression are

1. Turkish get up to Tuck jump Burpee
2. Squat to concertina press up
3. Squat thrust to incline press up
4. Press up to sit (through sagital plane)
5. Doris burpee to pull up

Give the complexes ago and see how quickly you progress in all over body functionality

I need your opinion leave a comment with your favourite burpee or complex!

Five Top Bodyweight exercises

The ultimate in workouts has to be your own body weight; you can go to any gym and see everyone doing resistance workouts, dumbbells, barbells, Power plates and studio classes.

Occasionally you see the odd person doing standard press ups at the end of a chest workout or a few variations on there abdominals.

You never really see anyone doing a complete bodyweight no holds barred workout, why is bodyweight training so good

Benefits of bodyweight training:

1. 1.       It’s free
2. 2.       Variations are endless
3. 3.       Minimum amount of space required
4. 4.       Can  be conducted anywhere
5. 5.       Strength is relative
6. 6.       Body worked functionally
7. 7.       Speed, plyometrics, strength, endurance, stamina, flexibility, movement, are all incorporated

 

Top five exercises include

 

PRESS UPS

This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms, there are many variations and by adding a bit of elevation the range of movement and motion can be increased.

Variations include

1. 1.       Military Press Up
2. 2.       Toblerone’s
3. 3.       Marine press up
4. 4.       Bouncing bomb
5. 5.       Exploding bomb
6. 6.       Bronson press up

 

BURPEES

This has to be the bad boy of the all over bodyweight exercise; this is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back.

Variations include

1. Stand Up burpee
2. Jump Burpee
3. Bastardo
4. Rolling squat burpee
5. Bouncing burpee
6. Half burpee

 

SQUATS

Squats are a great exercise, many people owing to western culture only squat at right ankles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly. The squat is also a great indicator regarding hip and ankle mobility or lack of.

Variations include

1. 1.       Jump Squats
2. 2.       Gun Drills
3. 3.       Squat Thrusts
4. 4.       Knuckle squats
5. 5.       Split Squats
6. 6.       Pistol Squats

PULL UPS

Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly, often seen as a test of strength most people find them difficult.

Variations include

1. 1.       Chin up
2. 2.       Side to side
3. 3.       Around the world
4. 4.       One handed
5. 5.       L  sit
6. 6.       Parallel

Add a rope, towel, suspension system for variety

ABDOMINALS

The holy grail of exercises, in that we want them, but can’t seem to find them. Fear not the six pack is there but don’t fall into the “I must do 200 crunches everyday” as the abdominals need to rest like every other muscle group.

Variations include

1. 1.       Ab Roll outs
2. 2.       Super crunches
3. 3.       Double V sits
4. 4.       Jesus Curls
5. 5.       Side plank/oblique twists
6. Bicycle crunches

I need your opinion!  Leave a comment with your favorite bodyweight exercises!

Check Out our book The Ton Up workout system the ultimate in bodyweight workouts www.tod-coaching.co.uk

You have permission to use this article in its entirety with full accreditation  being given to its author and all hyperlinks are used.

Tabbata v Ton Up

Simple fast explosive workout below, try workout 1 or workout 2, both use the same exercises but the sessions vary in approach. Let us know what or which was best.

Workout 1 Tabbatta

Twenty seconds on, ten seconds off repeat. Break for one minute and repeat.

 

20kg KB

 

Execute an

 

Upright row, drop execute a bastardo (extend both legs to the rear, execute a press up, hands on KB, snap legs back in then stand up) execute an upright row.

 

Double Ketllebell swing

 

One handed burpee (hand remains on KB) to single arm military press

 

Figure eight squats

 

One handed burpee (other hand) to single arm military press

 

KB Snatches (right)

 

Upright row as above

 

KB snatches (left)

 

Rest for one minute and repeat.

Workout 2, Ton Up.

 

Exercises as above but execute 10 reps of each exercise without any breaks

 

10 reps x 10 exercises = 100

 

Rest for sixty seconds then repeat.

The Scottish Kettlebell?

Since the resurrection of kettlebell training around six years ago, many have argued over the origins of this simple but very effective training tool.

Many claim it to be Russian, some Scottish others will have it that it has its origins in ancient Greece or even Mongolian in its history.

There are many different outlooks and many variations spring to mind.

The Scots claim it to be from the ancient highland games or curling competitions which date back thousands of years since the Picts who are indigenous to Scotland roamed and lived within its borders. Their kin folk the Celts lay claim along the same lines to the heritage that is the kettlebell.

Highland strongman to this very day still throw a curling stone type weight over a high bar and practice various techniques with this tool.

Ancient scripts from the time of Genghis Khan show that during downtime his strongmen would fill kettles with weights (normally rocks) and through them or lift them as sport before and after battle.

 Ancient Greeks and Romans used rounded type cannonball weights to complete fetes of strength during training and competitions. In today’s climate young Greeks start lifting the might bell from the age of seven in order to compete later in life.

If you look back at Victorian strongmen pictures you will see them with the old Thompson dumbbell and kettlebells in their hands, people like Eugene Sandow,  William Bankier (Apollo the Scottish Hercules) Louis Cyr (Canadian strongman) The Saxon brothers (German trio of strongmen) all of them used kettlebells during their routines.

Other historians say that the Russian’s can lay claim to the kettlebell in that, originally, kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool.

 In 1913 the Russian magazine Hercules reported “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.” A Russian strong man was referred to as a kettlebell man –girevik. Girya is Russian for Kettlebell. Although kettlebells develop strength, a kettlebell-trained body is not bulky.

The modern day Sport of Kettlebells was introduced by the Russians in the early 1970’s and they have developed the art or sport unsurpassed until the collapse of the former Soviet Union, and Pavel Tsatsouline is often referred to as the father of the modern day kettlebell revolution.

Close relationships between Scotland and Russia date back to the middle ages. Multitudes of Scots flocked to the vast Russian Motherland that was ripe with opportunity and potential for a better life. Could this be the missing link in kettlebell lore?

The origins don’t really matter it’s the concept, mindset, ethos and training the makes this little cannon ball type weight so effective and user friendly.

Whether you are experienced or a beginner the kettlebell will offer you something that no dumbbell, barbell or resistance machine can and that is the

Ultimate all over body workout

Most often a single kettlebell is used, but for certain exercises two may be used. A good workout can be aerobic, intense, and ballistic. They are not suitable for those beginning weight training or conditioning program. Gradual weight increases with proper control, technique, and form must be mastered in due time. Although injuries with kettlebells are rare poor technique can damage wrists, arms, elbows, shoulders, and your back. Perfect technique and form is essential to safe workouts. Exercises are varied and vast and the kettlebell will target every muscle group inclusive of stabilizing muscles during your workouts. Exercises various one and two-arm swings, finger presses, and unique combined moves like the Turkish Getups, windmill, and figure of 8’s to name a few.

Kettlebells generally come in a variety of defined weights. Traditionally, Men usually start with a 35lb (16kg) weight and women usually start with an 18lb (8kg) weight. If you are an experienced overhead lifter, these might be increased to 44lb (20kg) for men and 26lb (12kg) for women.  Russian weights are traditionally measured in “poods” with one pood equal to 36lbs. In todays society you owing to the high pressure from fitness companies’ weights can start as low as 2.5kg (complete waste of time!).

The kettlebell is now engrained in the fitness industry once again, and is not a fad as many would have you believe.

If you have never tried weight training, or are bored of dumbbells and the factory that is the gym, go and beg borrow or buy a kettlebell and start swinging, you will unleash a new found desire to train.

Try this simple workout

Jump Rope (100 times) (skipping)

20 x 20kg Military Press

Jump Rope 100 times

24x 20 kg one arm kettlebell swings

Jump Rope 100 times

20x20kg squats

1 min rest between sets repeat twice.

Enjoy!

Not again