Introductory Kettlebell Seminar

Ever wonder what to expcet when you come to our beginners class. Here is a brief layout of the class curriculum.

5 Rites

3 most important exercises (Goblet squat, one-arm swing, getups)

Exercises:

1.Cleans

Single and double cleans

Clean and presses, single and double

Clean and windmill

Clean and overhead squats

Clean and thrusters

Chapter 1 of EKC3 (Manmaker-thrusters, OH squats, clean and press, windmills, swings or snatches)

Day 1 of EKC3 (double clean and squats, clean and thrusters, clean, 3 presses, 2 squats)

2. Lunges

Lunge thrusters

Overhead Lunges

Double lunges aka lunge throughs

Tactical lunges

Lunge series from EKC2

3. Slingshots

Hot potatoe

Goblet squat

Goblet thruster

Goblet press

Chapter 5 from EKC1

4. Core work

Bonus core chapter from EKC3 (getups, windmills, OH squats)

Renegade Rows

Ab burner from EKC1

5. Bedtime stretches

Kneeling hip flexor with tricep, hamstring, elbow to ankle, pigeon, half lord of the fishes pose

 

How to Combine Kettlebell training and Barbell Training for Bigger Gains: Part 1

SWINGS BETWEEN SETS

Swings are great because they really should not cause undue fatigue in any particular bodypart so they are perfect for increasing the intensity of a weight workout. If you haven't tried this, I must warn you, it may seem too simple to be as effective as it is, but you will be surprised by how much it increases the training effect of your usual workout. This method works very well for time crunched individuals and for people who work out at commercial gyms. Simply take your kettlebell with you as you do your routine and hammer out a set of swings between each set. Without a lot of hassle you may find that bang out upwards of 500 swings in a workout depending on how many sets you do that day. If you are using a 24 kg bell that's an extra 26000 lbs of work in the time that most people are using to check their cell phones, walk to the water fountain, or just generally rest between sets. I will share a day out of the routine I am currently using to give you an idea of how I like to integrate this plan.

Set 1: (Bench X 5, Pullups X 5, swings 10 reps)X3-5 sets
Set2: (Dips 10 reps, *Kroc rows 10 reps/side, 10 swings/arm)x3
Set3: (Bicep curls 5 reps, skullcrushers 5 reps, 20 2-handed swings)x3-5
Set4: (hanging leg raises 10 reps, wheel rollouts X10, full contact twist 5/side, 10 snatches per arm)X3
*Kroc rows are simply bent over heavy one-arm dumbbell rows, Jim Wendler recommends these highly as an accessory exercise in his 5/3/1 powerlifting book
I used a 24 kg bell for my swings throughout this training session and it took just under an hour do the whole thing. The time it took to do the swings allowed for recovery of the upper body muscles I was working on but kept the heart rate up. I stayed focused throughout the workout but didn't have to move like a raving lunatic to complete it. I added 12, 500 lb of work to what would have otherwise been a good but not complete workout. It does not seem like the addition of the swings between sets takes away from my ability to use as much load and reps on the upper body sets either. Try adding swings to your next workout. You will be pleasantly surprised.


The perfect warmup

Pavel Tsatsouline and many kettlebell experts believe that the three most valuable kettlebell exercises are the one-arm swing, goblet squat, and getup. Pavel recently said this again on the Tim Ferriss podcast and if you haven't yet listened to this episode, do yourself a favor and go to this link: http://traffic.libsyn.com/timferriss/Tim_Ferriss_Show_-_Pavel_QA_Final.mp3 Go to the 6 minute mark to hear what he says specifically on the benefits of these 3 exercises. When I hear something repeated over and over, especially when it comes from a credible source, I eventually take it to heart. So if you are currently doing a routine other than kettlebell training, a really great way to still enjoy the benefits of these movements is just use them at the beginning of your training as a warmup. Here's an example with a 24 kg bell:
10 swings/arm
10 Goblet squats
2 getups per side
I did these for 3 sets non-stop. It took 8 minutes and by the time I was finished I felt ready to train.


The natural periodization.

I need to share this with you because I have not think I have ever seen this approach mentioned in mainstream fitness . This came up during a discussion about the many permutations and complications of periodizing training programs at a kettlebell workshop several years ago. The experts there, including Pavel, all agreed that possibly the most effective approach for periodizing your training is to simply do heavy lifting with barbells for 2 weeks, then train with kettlebells for 2 weeks, then back to heavy barbell training for 2 weeks, and so on. The premise is that the physiological adaptations made while using a particular training stimulus will not begin to decline as soon as you stop, there is about a 2 week grace period, give or take. So the gains you made with heavy barbell training will be carried forward even after you have completed the 2 week kettlebell phase. Because you are focusing on one modality at a time, the training stimulus can be amplified and will naturally escalate as you progress. So just before a detraining effect starts to take place, you are back at it and on the road to increased gains. Theoretically this approach helps the trainee avoid plateauing by keeping the training effect relatively fresh.
I admit I was skeptical when I first heard about this, but this approach really did help me improve my strength and fitness to the level it needed to be for the 3rd DVD. I will share my experience with this soon. It is a simple approach that maybe seems too elementary to work, especially compared to some of the more complicated methods out there, but I would recommend you try it for a couple cycles and see. I like it personally because I can really immerse myself in going heavy for 2 full weeks, then I can shock the system with the relatively lighter but higher volume kettlebell work. I do like to use my own videos because these are benchmarks that can be used to get a really comprehensive snapshot of your fitness. For example, when I am able to do my first DVD from start to finish without hitting pause, I know this is the level where I need to be to feel my best. It is fun to test just before embarking on the 2 week heavy lifting phase. If I find I fall short in shoulder strength, I make sure to prioritize overhead pressing for the next 2 weeks. If my legs are too weak, maybe I'll do a high rep squat program fort 2 weeks. Knowing that it is only a 2 week chunk really helps with focus and gives me something to shoot for when I retest. Meanwhile, your body will thank you for the 2 week "breaks" and will adapt accordingly. Now that I have the 3rd video completed I feel like I can still get my heavy fix with the relatively heavier double kettlebell training.
Stay tuned for part 2 coming up before Christmas. Drop me a line if you have any questions or if you just want to let me know how awesome things are going.

Subcategories

Name: Dee Question: Hi Keith. I want to first tell you that I love your videos. They are really fun and ass-kicking. Thank you for that! I was wondering if you could tell me how many calories are burnt during the workouts because there's such a wide range of opinions on this from what I have read on the net. Thanks so much for your time on this. Hi Dee, thanks so much. This is a controversial question for sure but here is how I've figured it out. I've measured my heart rate during a fairly hard run, around a 7 min mile. It is usually around 160 bpm at this pace. It gets repeatedly at least this high during kettlebell training when I do the first video. So if a non-weighted activity like running can burns 975 calories in a hour for a 165 lb guy like me, I'm pretty sure that an hour of high intensity KB training will burn close to that for sure. Especially if you consider the whole body nature of kettlebell training. I have seen estimates much lower than that but what was the weight and what was the exercise selection? Most of the kettlebell workouts I've seen on the internet are less challenging compared to the Extreme videos so I could see how these would burn less calories. Kettlebell weight selection is also important.I think if a person is using a bell that makes it very difficult to make it to the end of each chapter with not much left,it has to be equivalent to running as far as calorie expenditure. Finally, EPOC needs to be taken into consideration. This is a really good article on that topic https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen I hope this helps and look forward to any other questions you might have. Keith