Kettlebells for warriors
Unless you've been living under a rock, then there is a good chance that you've heard of kettlebell training. While recently gaining media attention, the kettlebell has a been a training tool for the past century, having built some incredibly powerful physiques.
Kettlebells are rugged and primitive, and because of their odd shape and weight distribution, allow for a variety of movements that otherwise can not be done with traditional dumbbells or barbells. Their thick handles build super strong hands, wrists, and forearms. And the majority of the movements done with kettlebells target the muscles of the posterior chain - namely the hamstrings, glutes, spinal erectors, and upper back.
For a fat loss aid and conditioning tool, not much else can deliver the goods like a heavy kettlebell. From complexes to long timed sets to interval training, a single 24kg kettlebell can bring many a strong man to his knees! Combat athletes would especially benefit, as the kettlebell has been called the closest thing to a fight without actually throwing a punch...it's just brutal.
Here are 5 of the best total body kettlebell drills for developing what Pavel Tsatsouline calls "android work capacity". Its one thing to be strong, but for fighters having the ability to express that strength over a period of several minutes (at least) is what really matters.
1. swings (one handed and two)
2. snatches
3. cleans
4. clean and press or jerk
5. turkish get ups
For building the strength and muscular endurance of a warrior, try doing timed sets of the above for 2 minutes a piece. 2 minutes of anything sounds easy, but with the "pitbull of strength training" in your hands and your heart rate through the roof with lactic acid surging through your body, 2 minutes will be quite the task!
Dustin is a combat readiness and muscle building expert. Check out the [http://www.norulestraining.com] blog for more free articles, workouts and insider training tips!
Article Source: http://EzineArticles.com/2892126
Kettlebells are rugged and primitive, and because of their odd shape and weight distribution, allow for a variety of movements that otherwise can not be done with traditional dumbbells or barbells. Their thick handles build super strong hands, wrists, and forearms. And the majority of the movements done with kettlebells target the muscles of the posterior chain - namely the hamstrings, glutes, spinal erectors, and upper back.
For a fat loss aid and conditioning tool, not much else can deliver the goods like a heavy kettlebell. From complexes to long timed sets to interval training, a single 24kg kettlebell can bring many a strong man to his knees! Combat athletes would especially benefit, as the kettlebell has been called the closest thing to a fight without actually throwing a punch...it's just brutal.
Here are 5 of the best total body kettlebell drills for developing what Pavel Tsatsouline calls "android work capacity". Its one thing to be strong, but for fighters having the ability to express that strength over a period of several minutes (at least) is what really matters.
1. swings (one handed and two)
2. snatches
3. cleans
4. clean and press or jerk
5. turkish get ups
For building the strength and muscular endurance of a warrior, try doing timed sets of the above for 2 minutes a piece. 2 minutes of anything sounds easy, but with the "pitbull of strength training" in your hands and your heart rate through the roof with lactic acid surging through your body, 2 minutes will be quite the task!
Dustin is a combat readiness and muscle building expert. Check out the [http://www.norulestraining.com] blog for more free articles, workouts and insider training tips!
Article Source: http://EzineArticles.com/2892126
2 brutal kettlebell exercises
If you are involved in the sport of MMA or any form of martial arts you understand the importance of technique, but you also understand the importance of speed and power! If you want to add the latter to your MMA training program then permit yourself a minute to tune in and read this article. I'm all about getting an edge for sports and competition and my clients know this better than anyone. This is why I am including 2 brutal kettlebell drills for you right here that will enhance your MMA training program in a hurry.
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
What size kettlebell should i start with?
You should begin by taking into account a few factors.
Are you recovering from any muscular injuries or do you have chronic problems with a certain joint for example? You will have to take this into account and depending on the problem you should decide wether you need to lower the otherwise appropriate weight.
What weight and height are you? What kind of build are you? You will need to think of the weight of the kettlebell versus your own weight.
How many kettlebells are you buying? Do you plan on doing exercise that require you to lift two at a time? For anyone new to kettlebells I recommend just buying one. Kettlebells are so versatile that you can do a whole workout with just one. If you are buying just one you will want to pick a heavier one.
Are you using the kettlebell as part of an existing exercise regime or will you just be doing kettlebell workouts?
What is your general fitness level?
Do you have experience with or regularly lift weights?
If we assume that the kettlebell is your dominant tool and that you are just buying one then the general recommendations are sixteen kilograms (twenty six pounds) for a man and eight kilograms (eighteen pounds) for a women to start off. A six kilogram (thirteen pounds) kettlebell is usually appropriate for smaller women with no experience with weight training. No one will ever need to go lower than six kilograms. A woman who has been resistance training regularly should start with and eight while men should start with a sixteen kilogram kettlebell. Women who have been weight training regularly for over a year could start with a twelve kilogram while men could start with a twenty kilogram. Men without weight training experience should probably start with a twelve kilogram one.
A light six kilogram will be enough for a petite woman but for men with strength training experience they would hardly notice the weight.
MMA Online
Your registration fee is only $4.95, which includes first month of service. After that, you’ll pay just $9.95 every month. Thanks to Brian Yamaskaki and Brandon Kiser, you’ll master the skills of MMA!
No matter how much you love MMA, it can be difficult to find the time or money to train as hard as you want.
* Gyms have limited hours or might be too far away
* Seminars & private lessons can be expensive
* Books & DVD can’t give you feedback to your questions
But now you can have 24/7 access to unlimited training for a tiny fraction of the cost of an MMA gym membership.
We are coaches Brian Yamasaki & Brandon Kiser, professional MMA instructors for over 10 years, and we’re excited that you’re taking a huge step in developing your MMA training.
You may recognize us from dozens of televised appearances on various TV stations around the world.
Or perhaps from our popular training videos on YouTube that have received over a million views.
We’ve trained for many years, and continue to train with the world’s best instructors in fighting arts such as:
* Boxing
* Brazilian Jiu Jitsu
* Combat Submission Wrestling
* Catch-As-Catch-Can Wrestling
* Muay Thai
* Mixed Martial Arts
Together we’ve coached and cornered fighters at all levels. From local amateur events to huge promotions like Bodog, UFC, and IFL.
We’ve shared a lot of good information, but have saved our most treasured techniques for our loyal private students.
If Your Training Partners Don’t Beg You To Explain How You’re Beating Them,
We’ll Give Your Money Back.
For the first time ever, we’re making it easy for anyone to learn MMA with access to our vast library of fighting technique videos, with new ones added every week.
You would probably spend more on gas each month driving back and forth to an MMA gym, than our low $9.95 monthly fee.
And with our discounted annual subscription, you can get 12 months of training for less than the cost of 1 month’s tuition at many gyms.
We invested hundreds of hours and spared no expense in creating a structured series of videos that will teach you all aspects of MMA, including many techniques that only the most advanced pro fighters use.
Benefits of Using kettlebells
A kettlebell is a weight that was originally used by the Russian army. What are the benefits of kettlebell workouts? Kettlebells combine cardio and strength training and can give you a full workout in just twenty minutes. Kettlebells are easily affordable and don’t take up much space so it is easy to see why some people prefer kettlebell workouts to going to the gym. Some of the benefits of Kettlebell workouts are:
If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
- Improved Functional Strength
- Decreased body fat
- Improved stamina
- Improved Cardiovascular Fitness
- Reduced Risk of Injury
- Improved flexibility
- You can spend less time working out
- They’re fun!
Improved Functional Strength
Western strength training methods focus on training muscles in isolation, although individual muscles are strengthened this doesn’t mean you have better functional strength. Kettlebell workouts will give you more energy and day to day tasks will be easier. The swings and lifts in Kettlebell training involve using muscles together and training the movements this results in better functional strength. The increased strength will improve your performance in sports or athletics.Improved stamina
The high intensity nature of kettlebell workouts greatly improves general fitness and functional strength, this means you will have improved stamina.Improved Cardiovascular Fitness
To improve cardiovascular fitness you need to do vigorous, high intensity exercises. Kettlebell training is ideal for this, it can improve your cardiovascular fitness in much less time than traditional methods such as distance training.Reduced Risk of Injury
Kettlebell training can often look dangerous to an outsider, people think that swinging a heavy weight could easily damage muscles or that there is a danger of dropping the kettlebell and injuring yourself that way. However because you are training the muscles together instead of in isolation there are fewer imbalances between muscles and muscle groups. In kettlebell training you are optimizing certain movements, strengthening your joints and the muscles as a group which actually reduces your risk of injury. Kettlebells actually have a much lower incidence of injury compared to other exercise types. Another huge benefit that most kettlebell enthusiasts notice is relief from chronic aches and pains. People with back pain often find it disappears completely, this is due to strengthening the back muscles and improving how they work together.Decreased body fat
Kettlebell workouts are great for burning body fat. The combination of high intensity cardiovascular exercise and strength training are very energy demanding. Kettlebell exercises can burn twice as many calories per minute than traditional aerobic exercises. Kettlebells also have a very high after burn effect. After any type of exercise you continue to burn calories at a faster rate, this effect lasts much longer with kettlebell workouts compared to other types of exercise. Exercising regularly with kettlebells will give you a lean body with toned muscles. Kettlebells won’t bulk you up. If you are skinny you will put on just the right amount of muscle. Kettlebell fat loss workout guide.Improved flexibility
A nice side effect of exercising with kettlebell is improved flexibility without having to spend time stretching. Since kettlebell workouts use nearly all your muscles, any weak muscles will be strengthed and tight muscles will be loosened and strengthened. There will be greater balance between the muscles and muscle groups will work together better.Less time working out
Kettlebell workouts combine strength training with cardio and exercise muscle groups together. This means you need to spend considerably less time exercising. Kettlebells are often known for getting ‘twice the results in half the time’. It would be difficult to find a type of exercise that has as many benefits as kettlebell workouts. The other major benefit of course is that it is easy to stick with a kettlebell workout program. The workouts are short so they are easy to fit in, kettlebells are small and cheap so they can be used anywhere and the exercises are more interesting and engaging than traditional exercises so you won’t get bored. This is probably the most important benefit. If you isn’t easy to stick with an exercise routine you will not see any of the benefits.If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
Subscribe to:
Posts (Atom)