kettlebell sport

Benefits Of Our "No RESOlution, Kettlebell REVOlution" Workouts

January was our month focused on "Power" and it gives way to a month next focused on "Strength". During January how have you seen your body change from just 30 days ago. How else can you change yourself in the next 7 days? My REVO 2015

During our "No RESOlution, Kettlebell REVOlution" theme we did some longer timed sets mixed in with our shorter power sets.

BENEFITS OF LONGER SETS

BENEFIT #1: People run, bike, and swim for 30, 60, 90 min during a workout or race event. Kettlebell snatch, jerk, and/or long cycle is a cyclical sport just like those 3. We keep it to 10 min max, except for our special events (1 Hour Long Cycle charity events) in classes. This provides muscle endurance and cardiovascular endurance like no other weight resistance method can ever provide.

BENEFIT #2: Whether it's a 5k or during a marathon people are doing the same thing over and over again until they are finished. They run the whole time and in doing so they learn how to become more efficient in their gait. Same is true for repeated Kettlebell movement. Each rep teaches you how to become more efficient even if you are not directly cognizant of that.

OUR SYNERGY TRAINING PROGRAM OVERVIEW We divide our annual training program into 4 mesocycles (3 month phases). Each of these cycles is programmed with a specific training adaption in mind taking into account the different muscle fiber types and energy systems we have in our bodies. Each macro-cycle is approximately 4 weeks in length, although there is some variation based on the holiday/school calendar for your convenience

Power [shorter sets, 5-10 reps], Strength [moderate sets, 10-20 reps], Conditioning [longer sets, 30+ reps], etc.

Each training session has a very specific purpose in the program as well. During some mesocycles (phases) each training session in the microcycle (week) will incorporate the same exercise-to-work ratio. This is a more traditional approach to interval training. Other times, the training sessions will incorporate different exercise-to-work ratios. This is known as undulating interval training. Both methods are beneficial and have their place in an overall training program.

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Here is an example of a couple of the workouts we did in January:

Your Fat Blaster: 7 Rounds, 45 sec each movement Dead Man Burpees 15 sec rest Double Alternating Cleans (video linked at 4:05, beginners can definitely give this a shot, but if the movement isn't grasped right away use one bell & switch half way) 15 sec rest

Finisher: 10 min, 10 sec in hang position, 10 sec in rack, 10 sec in lockout, go back n forth like that for M10.

Double Long Cycle with static holds: Hang, Rack, & Lockout Holds (Watch video demo entirely to see the pace. NOTE: A light bell cannot be used during this drill because the effect will be way to easy. While the hang & rack positions might feel easier A "PROPER BELL" NEEDS to be a bell that is VERY challenging to keep overhead. MEN: definitely use doubles. Beginners may use lighter "baby bells" or even single bells and switch at the halfway mark, once you start with doubles you must stay committed to them for the whole set, GO WITH A MANAGEABLE WEIGHT ENOUGH TO CHALLENGE & stay committed to those bells)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Wall Sit 1 min Plank Hold

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Your Fat Blaster: 6 Rounds, 45 sec each movement Capoeira Lunge (start in horse stance, always return to the horse stance too and retain perfect upright posture- VERY IMPORTANT, lunge back with right leg and right arm comes forward across body, return to horse stance, left leg goes back and left arm comes across body, MAKE SURE the back knee always drops down because most people forget that part and keep their leg straight) 15 sec rest Heavy One Arm Bent Over Row (step forward w/ opposite leg into a staggered stance, working side leg is back, place non-working arm on forward leg, row bell up so elbow is high and bell touches lower ribs, keep arm/elbow close to body throughout the whole movement, SWITCH HANDS EACH ROUND) 15 sec rest

Metabolic Blaster: 5 Rounds, 1 min on/ 1 min off Double Long Cycle SPRINT (THE RIGHT BELL MEANS that you perform 11-13 reps every working minute, If you are performing 14 or more than you need heavier bells, if you are performing 10 or fewer then you have too heavy, beginners use 1 bell & switch every round, remember “sprint” simply means to go as fast as you are able to go WITH PERFECT TECHNIQUE)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Jungle Gym Rows 1 min Prisoner Squats or Prisoner Jump Squats

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

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SEE LUES'S STORY AND WHAT SHE DID TO LOSE 45LBS! http://www.synergykettlebell.com/testimonials/

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Technique Tips From Your Coach

Those of you who know me, Coach Rudnev is the exact same size, weight, and height that I am. So the bell that he is using in this video is approximately half of his body weight. Watch how impressively he Snatches it repeatedly without much rest during this set.

Pay very very close attention to his exact techniques and visualize yourself doing the same. Notice the small things that matter. Notice his hand positioning & grip, his elbow position, his foot/leg position, and his breathing patterns.

We will be having some Synergy Beginner & Advanced Workshops coming up in the beginning of September so I will teach you the exact skill set that he taught me on a few occasions when he was over here in the States from Russia.

Together we will refine your techniques so that when you lift any size Kettlebell it will feel easier, and you will reduce your chance of injury, solely because you will lift much more efficiently.

Keep an eye out on our Coaching website for the events and watch more technique videos there: http://BobGaronTraining.com

Freedom Of Exercise

I was reading a Facebook post today from a fellow Kettlebell coach of mine. He was saying how one of his students completed a lower level Kettlebell certification course. This person also practices, and competes in, Kettlebell Sport. What really irked him was that another Kettlebell coach, and also a co-worker to his student, who has completed a higher level certification course was threatening to report this individual because she was performing the Kettlebell Jerk and that movement was not taught until the Level 2 course. My goodness!!! keep-calm-cause-we-are-the-elite

Who the heck gives the right for someone to lift how they want to lift and train how they want to train except the individual. It does not matter what course a person has taken or not taken. Courses are only developed for the purpose of educating the public and generating a business profit for those who lead the course. Both focuses are perfectly acceptable objectives, but just because someone has not gone through a higher level course does not mean that they cannot practice what they want or begin to introduce other means into their own program.

People just need to relax from the elitest mindset, become more personally secure, and allow others to be who they are and express themselves how they see fit.

Keep in mind that the Jerk, Snatch, Swing, Clean, or whatever has been around long long before any of these said courses have. It is up to us to decide how we train our own bodies and what movements we use to do that. Good thing this 'Higher Level' coach didn't see her practicing her double-under technique with the jump rope because that's not even offered in the Level 2 course. The audacity! The outrage! Actually, how quite pathetic in my opinion.

I'd like to hear your thoughts...

-Bob Garon, GiryaWarrior

Powerhouse Ashley Ilseman Cleans & Jerks Heavy Kettlebells

Making Your Kettlebell Snatch More Efficient PART 4

In PART 4 I overview the most common mistakes people make when performing the Kettlebell Snatch. Once corrected, you will become more efficient in this wonderful full-body movement. It will be better & safer for your lower back, shoulders, and grip. You will also increase your overall performance too!

Watch more Kettlebell Technique videos here: http://www.bobgarontraining.com/making-your-kettlebell-snatch-more-efficient-video-series

Making Your Kettlebell Snatch More Efficient PART 2

In Part 2 of my "Making Your Kettlebell Snatch More Efficient" I overview the most efficient technique to accelerate the Kettlebell overhead into lockout when performing the Snatch. We do not want to thrust the bell overhead, but the technique I show you will keep you lifting efficiently and much more safely for your back.

Watch Part 1 Here In PART 1 of our series I provide an overview to the back swing segment of the Kettlebell Snatch. This is vital if you want to lift longer, preserve your grip, and progress through heavier weights without using more muscle. Watch Part 1 Here

Making Your Kettlebell Snatch More Efficient VIDEO PAGE

Click here for my newest & super detailed videos on how to make your Kettlebell Snatch more efficient by following these simple secrets that not everyone knows who practices and trains with Kettlebells KETTLEBELL SNATCH VIDEO SERIES