15 Minutes

Correcting Our Bodies & Making Them Better

Pictured are my 4 tools that go hand in hand to provide me with ongoing Kettlebell Sport skinny strong fun. My 2 in the background, clock n bells, are just as important as the 2 in the foreground, Risto Sports lifting shoes & foam roll. Most people think exercise alone is all that needs to be done. They're so set on getting in and getting out of the gym that they forget one of the most important aspects of overall big picture fitness well-being.

We want our bodies to work well for our entire lives. Some want their bodies to work at very high levels. No matter your goal it is imperative to do such things as mobility drills, static postures as in yoga & stretching, and finally regular massage and/or foam rolling, regular application of magnesium oil and/or Epsom salt baths.

Focusing on mobility drills and static postures while warming up and cooling down are extremely significant elements in Synergy Kettlebell Training programming. But what is usually pushed aside, because it's rather painful and tedious, is the foam rolling. This one action is something that removes a lot of toxins from the muscles as well as aids in bringing specific inflammation at bay within trigger points and achy areas. Compare it to mini-massages whenever you want them.

I remember when I first began rolling my illial tabial or IT Band along the side of my legs stretching from the hip down to the knees. WOW was that painful for a few weeks, and still is in a couple places, but I continued on to the point where my back problems have actually cleared up and never have any knee pain whatsoever. I rarely have to go to my chiropractor too. If anything springs up- which is usually an isolated case- I get right on the roller and 10-15 minutes on it typically resolves my issues. Chronic cases of neglect can often times take weeks and months of daily foam roll practice to finally resolve. Then once you get your body there simply maintain it with brief daily rolls and at the very least before and after your workouts. The IT Band is the first thing I look at when someone complains that their knees or back is hurting them. Correcting the IT Band often times corrects the other issues as well.

So what I recommend for you is to begin slowly and do it for only a 3-4 minutes before and after every one of your workouts. Then on your "off" days do it for about 5 minutes. Take breaks when you need to and build yourself up to about 10-15 minutes of post workout rolling as well as about 10 minutes a day for maintenance. Do it while right after every one of your workouts and at night before you go to bed while you're watching tv.

If you make mobility drills, static postures, and foam rolling part of your weekly, and maybe you have a necessity for daily, practice you will definitely notice the difference pretty quickly. Knock on wood I have been injury free for a long time and I have those 3 variables as direct reasons to acknowledge.

Variables of Kettlebell Training: Pace

Remember those old Pace Picante Sauce commercials? LOL!!! I used to love those and crack up every time I see em. Check out my all time favorite ones below and crack up with me...  NEW YORK CITY???!!!   lol!!! Ah that gets me EVERY time.

We're currently in a blog series called: The Anatomy of Kettlebell Training. To keep with that theme and study, this new series will coincide greatly to keep you focused directly on exactly how to successfully program design your own Kettlebell Training protocol and ensure it is solidly structured to deliver results every time.

When beginning a brand new Kettlebell Training protocol or continuing with the one you are currently on, it is very important to be aware of your RPMs aka Pace. This is but one extremely important variable in your measurable continued progress. Some other variables include bell size, working time, reset time, movements performed, proper Anatomical Breathing, etc.

When exploring Pacing it is important to know what you are doing, how long you are doing it for, and what size bell you will be using. So with all that considered you should then pre-determine what your pace will be prior to ever picking up your Kettlebell to begin your first set.  Adjustments can absolutely be made as you perform your sets, but overall if you track your protocol on paper by logging it each and every time you will know what your pace should be. Logging is a great method to track progress and determine where you will be going as well. If you don't know where you are going you definitely won't get there.

By proper pacing your mind will be engaged into exactly what you're doing instead of simply going  in a manner that leaves you oblivious to exactly how many reps you've competed, how long you went for, how good your technique was, how your body will be feeling, if you've over-trained or not, and the list goes on. Pacing gives you a clear understanding of what you are doing alongside trackable consistent progress.

You can structure your Kettlebell practice as follows, and this is simply an example:


5-10 minutes of whatever you decide



1. One Arm Long Cycle

2. One Arm Long Cycle

3. One Arm Push Press or One Arm Jerks



50x Jumping Lunges



10-15 Minutes of Yoga


First LC set is 8 reps per min. Second set it 12 reps per min. Final set, being Jerks, is 20-25 per min. Remember thosereps will be PER HAND PER MIN. Watch the clock the whole time and be sure to pace half your reps to be completed in the first 30 seconds of the minute and during the second 30 seconds get the rest of your reps. That being said, when we train at Synergy Kettlebell Kamp we have analog clocks on the wall. We pay attention to the second hand and make sure that we get half our reps between the start of the minute on the 12 and the 6, then the remainder of our reps between the 6 and the end of that minute back on the 12.

Let's say you're performing One Arm Long Cycle. Typically people perform this, with appropriate weight, between 4 and 15 reps. Max long cycle is 16 without sloppy form. So that being said, let's be performing 8 reps per minute for our example set. The set begins and you will watch your analog clock or Gymboss Interval Timer and perform your first 4 reps as soon as the time begins. Complete them right in a row and then if you finish them before the number 6 (or 30 seconds) on the clock you simply rest in the Rack Position until the 6. When the second hand crosses the 6 you then begin again and perform your remaining 4 reps to fully close out your 8 reps for that minute. Again if you finish your reps before the minute is over simply hang out in the Rack Position until the 12 (top of the minute) and either proceed to continue your set as you need to if you have further minutes to perform or set your bell down if you are all done.
A list for you to guage proper Kettlebell Training pace according to your level of skill and fitness is as follows:
Beginner reps per minute:
Snatch- 6rpm
Jerk- 4-6rpm
Long Cycle- 4-5rpm
Intermediate reps per minute:
Snatch- 8-12rpm
Jerk- 8-10rpm
Long Cycle- 8-9rpm

Advanced reps per minute:
Snatch- 15-20rpm
Jerk- 15-20rpm
Long Cycle- 12-16rpm

Keep in mind that you always want to train for tomorrow. Today's practice sets you up for tomorrow, but should never leave you dysfunctional.  Personally I follow a program proven and designed specifically by the American Kettlebell Club and which has been tested by Valery Fedorenko and other AKC coaches to ensure the results are as we intend. By going through it you can be perfectly confident that, alongside hundreds of Kettlebell coaches and Girevoy Sport practitioners worldwide, that the manner with which we both teach and design Kettlebell Training programs will be a consistently progressive and results bearing strength and conditioning program. While going through this and any program keep in mind that you should NOT be sore every day. In fact when you are sore you overdid it and over-trained which will most definitely lead to diminishing returns. It is a fact that if you are not very sore, and are on a proven and proper training protocol, you will experience ongoing increasing results.

You should be able to function every day and continue practicing today, tomorrow, the next day, and so on. Think of any sports practice of all kind... if you were so beat up from the day before, you couldn't function ideally for thecurrent day. In Kettlebell Training this is our overall goal.

Personally I enjoy a degree of soreness to tell me I worked hard, but it should never inhibit us from functioning andpracticing again. We want to be functional and continually improving. Every day we want to be active in one manner or another and when we acclimate our bodies to this style of practice we can even Girevoy Sport practice every day as well up to 6 days a week as long as the protocol is structured as such.

Remember to let me know your thoughts and comments below. Thanks!

"Last Call" Kettlebell Fat Blaster Quickie Workout

Here's another great AND quick Kettlebell workout for you. This one I really, really liked and since it only takes about 20 minutes from start to finish you can do it pretty fast. Enjoy!

The theme is: "Last Call"

This is how it goes...

Your Warmup: 3 Rounds at 42 seconds each

Kettlebell Slingshots (Pass the kettlebell around your waist with your feet together[or one foot off the floor for added balance work] while keeping your hips & shoulders square & core activated with belly button drawn in.)
Figure 8's To A Hold
Jumpin Jax

Your Fat Blaster: Continuous running clock to 15 minutes.

There are 3 groups to pick from based on fitness and conditioning level. Choose which group you are in and stick with that one for the entire 15 min.
For example: If you like the spiderman pushups in Group C, but cannot perform the other 2 perfectly, then you must be in Group B. Your overall goal is to go as fast as you can inside of the 15 minutes to get as many rounds as possible.
Then when you perform this Fat Blaster again you beat your previous amount of rounds. Another goal is to move up to the next group if you are not in Group C.  Remember to choose only one group and stick with it.

Group A

5 Wall Pushups (pushups on the wall due to inability to perform them on the floor yet)
15 Bodyweight Squats
1 Stair Climb (We have 4 flights[10steps] that we go up and down. If you don't have stairs simply perform a very fast walk or jog about 50-100 yards- preferably uphill.)

Group B

10 Pushups (standard pushups on floor. Knees are not advised; however if you choose to use them your future goal will be to get off of them.)
20 Bodyweight Squats
2 Stair Climbs (the climbs can be at any pace as long as you are moving as fast.)

Group C

15 Spiderman Pushups (every time your leg comes up that's one rep.)
25 Jumping Squats
2 Stair Sprints (This is an all out sprint as fast as you can go up all 4 flights or sprinting for distance if you are without stairs.)


Synergy Yoga

Practice at your own risk, be safe and have a lot of fun on your Kettlebell fitness journey.
Comment below and tell me how it goes.