kettlebell training in aurora

The Kettlebell Beast Challenge Continues...

The Kettlebell Beast weighs 48kg, that's a whoppin 106lbs, of pure steel compacted into a cannonball shapped weight with a handle on it and painted a beautiful gold. All gold things are beautiful aren't they? Ok well maybe not the pic below. LOL

ANYWAY... Kettlebell Swings tie in every muscle in the body to work together as one. When coming up we squeeze our glutes (butt muscles) so tight we can crack a walnut between our cheeks. True Story! :)

Check out a couple Kettlebell Training warriors who took on the Synergy Kettlebell Training Beast Challenge. The challenge is Women need 50 or more Two Arm Swings and Men need 100 or more to qualify. Below you will see one Beast Tamer get it and one come so close.

Jim gave it everything he could today to tame the Beast and when he was done said he had a few more in him. Soooo next time he WILL live up to his full potential for sure!! :) Awesome job Jim!

48kg (106lbs) Kettlebell Swings are noooooo joke! Damien is a war machine!!!

There IS a Difference In Kettlebell Training

Last night I was chatting with one of my Kettlebell Kamp clients, Alma Pilz. She has been coming for almost a year and has progressed from participating in our normal Kettlebell Kamp classes where we practice workouts for all around fitness. Over the past few months she decided to migrate over to training specifically Kettlebell Sport. She was saying how she really enjoys training like that and loves how there's a very specific goal for her rather than just going as hard as you can during a fitness style workout. In those workouts it's just about how intense you make that particular workout so that your body and mind gets pushed- thus you improve your fitness.

Something Alma said, in regards to her training, stuck with me. She said, "I like the "getting stronger" aspect. With fitness it's fun but I've sorta plateaued on my weight loss so I like gauging my strength now."

Brief Overview Of My Kettlebell Fitness Program

Synergy Kettlebell Training is known for our Kamp classes being the ultimate fat loss and Skinny Strong fitness boot camp in Aurora, Illinois that melts fat by using kettlebell training and bodyweight training. All Synergy Kettlebell Kamp workouts are a fast-paced adventure into mixed fitness focusing on a large variety of Kettlebell movements alongside performing such exercises as a very long list of bodyweight movements as well as ones with big tractor tires for flipping, jumping, sledgehammer slamming, and various others fitness tools for an awesome aerobic and strength fat blasting experience. Every day is a different and new workout. They vary so much so that each day the body of the trainee is pushed to his/her limits much like a sprinter going all out in his run. This is the meat and potatoes of what Synergy Kettlebell Training is about and what most of our members practice, but we definitely don't stop there.

Here's an example of one of our Kamp fitness workouts:

“Turn & Burn” workout 14

Warmup: Synergy Dynamics

Your Fat Blaster: R4, All out effort! Round 1: 30/25 Round 2: 30/20 Round 3: 25/15 Round 4: 20/10

Your Circuit: Single Floor Row- R&L Bodyweight Squat or Full Goblet Squats(for advanced) Mountain Climbers Step Touches Bottom Half Burpees or Knee Tucks(for advanced) Kettlebell High Pulls- R&L Jumping Jax

Brief Overview Of My Kettlebell Sport Program

I'm going to expound a bit more on this since not too many people are familiar with how Kettlebell Sport is designed. We also focus on a very different and very specific mode of strength and fitness in our Kettlebell Sport training. By different I'm only meaning that the goals and results of Kettlebell Sport are very different and very specific than that of our Kettlebell fitness classes. With our Kettlebell Kamp classes there are really no benchmarks or clear indication that you are improving except that the workouts get easier. Yes you will get stronger, that's a given, but no where near how strong with on a Kettlebell Sport program. You can increase in Kettlebell weight, get more flexible, improve Kettlebell technique skills, increase VO2 Max, etc, but to what measure... to what actually tells you clearly where you stand up from whence you came? Kettlebell Sport does.

Kettlebell Sport training has a clear goal of where you need to end up from the beginning of the training cycle to the end point. Training micro-cycles are usually 3-6 weeks. The goals are to get as strong as possible without adding any physical bulk and create strong muscular endurance. Programs take in account body weight class, Kettlebell weight, event, and work pace. Kettlebell Sport training is highly endurance based, much like long distance running, with weights so the body gets strong and pushes the cardiovascular thresholds as well.

That all being said, when one begins a new Kettlebell Sport protocol they are usually given a test in their chosen event, Biathlon (snatch & jerk) or Long Cycle (clean & jerk), which tells us exactly how many reps the individual is capable of within a 10 minute time limit. They get to switch their hands only once and the bell cannot be set down. Depending on how many minutes the person can last and/or how many reps they perform will be used in designing their personalized program.

Compounding Your Perspective

Each daily Kettlebell Sport practice builds upon the last and from week to week so that the protocol continues the progress of reaching that particular individual's very specific goals. The BIG PICTURE of the program, within each micro-cycle, is the perspective- rather than individual workouts as compared to Kettlebell Kamp style fitness. Most training weeks are 4-5 days. The intensity of the BIG PICTURE program is very high and produces also very high physical aesthetical changes in the practitioner as well.

With a program such as this a person is directly focused on getting very strong and very fit for not only Kettlebell Sport itself, but also in life. The movements of the Snatch, Jerk, and Long Cycle are all full-body compound movements that work literally every muscle and joint in the body so it is moved at one unit rather than isolating individual body parts. So their body will get stronger in each of those movements very quickly since they practice them repeatedly. We get good at what we practice. I've seen women progress from the pink 4kg (18lbs) professional grade Kettlebell to the yellow 16kg (35lbs) and purple 20kg (44lbs) in just a few weeks. Men respond justs as well. Strength endurance is the specific goal and when directly focused on these movements we improve and get better.

Here is an example of a week's (micro-cycle) Kettlebell Sport practice: KEY: M= minutes, OA= one arm, LC= long cycle, 25x= twenty five times, x2= 2 sets of whatever that associates

Microcycle Day 1. M3(M4 for women) Long Cycle x 2 @ rank pace, 50x Heavy Jerk Specific Squats, 20x TRX or Double KB Rows x 2, 50x Jumps or Stepups(25x each leg) on Big Tire (tip on side) x 2 Day 2. M6 LC, M4 Heavy OA Cleans, 25x KB Jump Squats x 3, M15 Interval Cardio or 200 Swings Day 3. Rest Day 4. M6 LC, 200 Heavy Swings (can set down if needed), M15 Interval Cardio Day 5. M8 LC, Heavy OAJ x 12

My Final Thoughts

Now with the overview and comparison of both Kettlebell Fitness and Kettlebell Sport you will be able to better understand which style you'd like to either begin or continue practicing. We call it "practice" solely because we know we will never ever actually arrive. We must practice every day to the best of our ability no matter our condition, age, history, experience, and so on. I encourage you to do the same. I also encourage you to work with an experienced and certified Kettlebell Coach so that you can become the best you that you can be. A coach will work with you to ensure your technique accuracy, safety, and programming. DVDs or books cannot provide the same kind of feedback a coach can so I highly advise to seek one out for you.

Come See Us

If you're in the Aurora, St. Charles, or Dixon, IL area we're very happy to get you started at Synergy Kettlebell Training. We are limited spaces, due to our constant growth, so if you are serious and would like to learn how you can change your body with Kettlebells email:  Call: (630) 708-0055 or Click:

Synergy Kettlebell Training presents: Susan Lausier

It was about a year ago when I first met Susan and I have a certain warm place in my heart for her because she was my very first Kettlebell client after launching my Synergy Kettlebell Training business in Aurora, Illinois. There was a lot of newness between the two of us because I had just moved back from Arizona and she was brand spankin new to Kettlebell Training. We met each other at the perfect time in our lives for the both of us and our partnership ignited right away. Susan, on the surface didn't waste any time and almost showed no nervousness at all when I asked her to lift this big ball of steel over her head. She dove right in- no questions asked. She just did it and at first I wasn't sure what she thought of our Kettlebell Kamp workouts cause she never really said much about them, butttttt she kept showing up so that said something right there. She was consistent every day and she was set on accomplishing her goals. There were times when I even had to tell Susan to take a day off and rest. She would show up pretty much every day we had Kettlebell Kamp classes. Now knowing Susan a lot better it was very clear that she didn't want to allow any reason or excuse to stand in her way of reaching her goals and now, more than ever, her goals still exist; but more have been added alongside simple aesthetical health.

Over the past year Susan has worked very hard to become about 80lbs lighter and much, much stronger. There are 2 main components to her success, the first, but not the most prevalent, is her devotion to being Kettlebell Skinny Strong and changing her body to be healthfully balanced. I still remember the day I asked her to use the shiny pink 8kg Kettlebell and she looked like she was gonna freak cause of the size factor. There's this infomercial sense that women shouldn't lift more than a 5lb anything- be it dumbbells or Kettlebells. You see there is waaaaaay too much crap information out there making you believe that women are too weak to lift heavy weights and if you lift heavy you're gonna be bulking up. That's just not true... not at all. Susan defies this every day.

Not too long after I began my Kettlebell biz here in Aurora, IL I wanted to form a solid Kettlebell lifting team tocompete throughout the year whenever there were Kettlebell Sport competitions. Susan was the first to join on and took to the Sport style of training extremely well. The first competition we decided to prepare for was a pretty big one too. It was the Arnold Sports Festival in Columbus, OH. This was like the Super bowl for Kettlebells. She decided to register for Women's Long Cycle and so the comp prep began. As with any competition program it's very intense and shares a consistent schedule of putting your body through the rigors of skill practice in your chosen event. There were a couple physical road blocks in our way training, but Susan overcame them all to victoriously get up on stage and show her body who's boss. Susan did not compete to beat other women of her same weight class. No that didn't matter to her. Susan got on the platform to prove to herself that she CAN do this and this was something she was going to do well.

Kettlebell Sport, in my opinion, is the greatest sport I personally have ever taken part in and Susan seems to share the same love for it. I always have enjoy having people in my classes watch Susan practice her sets because she is so graceful and fluid in her movements. She regularly works with the 16kg (35lb) and 20kg (44lb) Kettlebells in her training. It appears as though, despite the dripping sweat from her brow alongside the red face, she is working effortlessly. And she will be the FIRST to tell you that Kettlebell training is NOT easy, but it DOES provide amazing results IF you apply yourself. That is what it's all about and one way how Susan amazes me.

I mentioned that there are 2 components to Susan's success and the second one gets tied in here. This is the one that is her most important and key component. It is her mental amplitude and mental perseverance. Susan is a woman who will not allow certain obstacles to overtake her once she makes up her mind to decide she will win. I have seen her mentally grow stronger every day and together she has helped me grow in mine due to her self-discipline. In order to accomplish anything great there is always some mental and physical pain involved. Susan embraces that fact and strives to leave mediocrity by the wayside to be the best she can be. Susan thank you for your inspiration.

In June 2010 Susan turned her passion for Kettlebell Training into an official documented experience when she was professionally certified as a Kettlebell Teacher with the International Kettlebell and Fitness Federation under Ken Blackburn and Steve Cotter. That was an awesome experience for her and glad I was there to witness it when we hosted the IKFF right at our Synergy Kettlebell Training gym. After she became certified I slid her right into teaching a couple of my classes a week. Susan has been a pillar for me to lean upon for solid instruction with newbies and role model for veterans alike.

From what I can tell, Kettlebells have been a contagious addiction in Susan and she seems to have caught the Kettlebell bug from me. There is no help for us. I believe we're too far gone for any way out. We need constant reps practice and dark chocolate to satisfy the addiction. Wait... did I just say that? Ok, YUP! We're also choco-holics. LOL Now if they can make a Kettlebell out of chocolate we'd be 2 REALLY happy people. Maybe it's the chocolate that makes Susan so cool... Sorry Susan- I told your secret!

Thank YOU Susan for your hard work, great support of my business, partnership in delivering the best Kettlebell Training environment we can for our Synergy members, and your continued efforts on Synergy Kettlebell Sport Competition Team.

Pyramid of Pain 3.0

This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here's the 3rd release of Synergy Kettlebell Training's signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0


Standardized kettlebell weights: Men: light bell= 20kg, heavy bell= 24kg Women: light bell= 12kg, heavy bell= 16kg


Warmup: Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE) 20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8's to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)


Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!