Enter Through the Barbarian’s Gate
Sold in boxed pairs, 10-30 lbs.
Just in time for the holidays, Val has added colored neoprene-coated kettlebells with rubber bases to her extensive line of high quality kettlebells. For more information, contact Val at valskettlebells@gmail.com.
Unilateral strength training involves the use of one limb at a time and for this dumbbells, kettlebells and bodyweight movements are the primary implements. I have found out that it is one thing to do a barbell lift but it is an entirely different proposition to do the same lift with dumbells. If you don’t train much with dumbells, expect to have your strength imbalances and weaknesses exposed as I have found out, much to my dismay. Glaring weaknesses. I would benefit greatly by doing an entire cycle of just doing unilateral training. Mixing in DB cleans, snatches, push presses, bench presses, in short, most of the things I do with a barbell. for good measure, adding in some plyometric and bodyweight exercises would increase the “fun factor”.
Your training is going well. You are making gains. Lifts are going up and times are coming down. And you’re injury-free. Can it get any better? Of course it can. Here are some ideas.
One way to do the military press!
Pull it, carry it or put it over your head. Those are the basic lifting movements. Deadlifting, one of the most, if not the most useful overall exercise is a pulling movement and there are many other variations and exercises that pull, like rows.
The flip side to that coin are pushing exercises, like military presses, push presses and jerks.
You’re busy and don’t have a lot of time to train, so your plan is to get fit in the least amount of time without shortcuts. Here is your ticket to success.
Monday, 1/26/09
3 rounds of
100 Sledgehammer Swings
25 Hand-to-Hand Kettlebell Swings, 24 kg.
At the conclusion of unsuccessful NFL seasons, a lot of people get the axe-general managers, head coaches, assistant coaches, positional coaches and strength & conditioning coaches all can become expendable.
This happened today as my favorite team, the Green Bay Packers which had a deeply disappointing season and that axe fell hard for some, including Packer strength and conditioning coach, Rock Gullickson.
But what is the role of an S & C on an NFL team? Is he like a personal trainer to 53 elite full contact athletes or is there more to the job? Read the rest of this entry
I use free weights almost exclusively because I enjoy them and the benefits I derive from their use. Even if they were not as safe as using machines, I would still prefer to use them. Read the rest of this entry
I came across a great audio interview with the sandbag guy, Josh Henkin interviewing Olympic lifting coach, Greg Everett, who also publishes Performance Menu and runs Catalyst Athletics. They cover a lot of great topics including some pros and cons of the Crossfit protocol, training clients, the advantages and limitations of kettlebell training and a lot of great information on Olympic lift training. If you find any of these topics interesting, then you will want to listen to this interview.
By the way, I have both this book and the video and they are absolutely first rate!
Monday, 9/22/08
Warmed up with overhead squats:
45/45/65/65, 10 reps each.
Back Squats, x 3:
135×5/135×10/185×5/
205/245/265/275/280
Front Squats, x 5:
111/131/155/175/185
Tuesday, 9/24/08
Power Snatch, x 3:
65/65/88/88/88/93/98/103/103/108/108×1 + 3 OHS/108×1 + 3/108×1 + 5.
Overhead Squats, 115, 5×5:
Thursday, 9/25/08
4 rounds,
400 meter Sandbag Carry, 80#, (back, left shoulder, right shoulder, bear hug).
25 Kettlebell Swings, 24 kg, H2H.
Sandbag Back Squats, 80# 6 x 20. The last two sets were done with 2 crossed over mini bands for greater resistance.
Friday, 9/26/08
Rest Day. I learned that my gym, Met-Rx will stay open after all under new ownership. That is great news!
Saturday, 9/27/08
Burgener Warm-ups x 3
Hang Snatch, 2 x 3:
45/65/88/100/105/110/115, 1 x 3 + 1 single.
One Hand Barbell Snatch, x 3 left and right.
45/65/75/80. A little wobbly with 80# on the left .
Sunday, 9/28/08
Kettlebell Swings, 24 kg.
25/25/25/25 (5,300 lbs)
Kettlebell Swings, 32 kg.
10 x 10 + 1 (7,070 lbs)
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