Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, Part 1?
Adam T Glass at the Extreme Human Performance Center
Adam stopped by the Extreme Human Performance Center here in White Bear Lake MN recently and we had another great training session.
I was even able to capture it on video, so free custom instruction for you on the Kettlebell Clean and Jerk and also known as the Kettlebell Long Cycle (KB LC)
At one point there were 5 people lifting from all different backgrounds.
We had myself, Dave “Athlete Creator“, DDN, my lovely wife Jodie, and Adam. It seems impossible, but 23 personal records (PRs) were broken that night alone. These were for volume, intensity (weight on the bar aka % 1rep max), density (volume/time) or quality of movement.
Dave and I did primarily a bench press session and Jodie joined us for some neutral bar bench press work too.
Adam and DDN were doing all sorts of Kettlbell work and hit up some density work on deadlifts at 405 lbs at the end too.
Top 3 Reasons to do a Kettlebell Clean and Jerk
1) New/Novel Exercise for More Muscle
Novel exercise is a great way to add somemuscle hypertrophy (build muscle) since it is a new exercise for many. Remember when you did some new exercise and you were really sore the next day? Bingo! Not that soreness is the be all and end all of muscle growth, but doing a new exercise can add more muscle
2) Speed
I have talked about this recently too in regards to tissue turnover.
More volume and more speed of execution should allow you to build more muscle and recover much faster. This is an exercise that you can slowly add more speed to over time without the need for a spotter or a complex rack. Just a couple kettlebells and you are set
3) Efficient Whole Body Work
Since you are working the body as a whole, you won’t need tons of time doing this exercise to get a great effect. You are working everything from the hips, core (I hate that word), arms, shoulders, etc in a very short period of time. Awesome exercise.
Video: How To Perform the Kettlebell Clean and Jerk (Long Cycle)
Below are some videos of Adam giving some great pointers! Pretend you are a fly on the wall during a private session.
Note, the cues and coaching tips use here are specific to the athlete Adam was coaching. This is a great place to start if you are having similar issues, but may or may not work for YOUR body. You will have to try it and test it yourself.
Comments
What do you think? Do you want to see more?
Post 10 comments by 2pm CST tomorrow (Wed) and I will have part 2 for you on kettlebell snatches! Just drop a quick comment now.
Stay tuned as the Grip n Rip DVD featuring many hours of Adam’s instruction will have tons of free bonuses with it starting this Thursday at high noon but ONLY here and only for a limited time.
Update on Kettlebell Juggling, Personal Records, and Vision
It is me going from an open palm to swing
I sent this out to my newsletter last night and the response was so crazy I just had to post it here for those who are not on my newsletter. You can sign up to my newsletter at the link below and get some free gifts too!
Part 2 of my powerlifting journey (the How To part) will be up soon, so stay tuned for that.
Here we go!
Just wanted to share a short story with you.
I already shared it with my wonderful wife Jodie, but I just have to tell you
about it too!
I was at work today (editor’s note, it was actually yesterday) and I had a blinding headache. This is very rare for me as I am fortunate that I don’t get head aches very often at all.
I could feel tension creeping up the back of my neck and around to my left eye even.
I felt like my head was in a vice and it was just getting worse and it was only 11am.
I got some more coffee and no change. Crap.
I felt like I could just fall asleep too. I had zero energy.
At lunch I wondered down to the gym and tested my movement
(as shown in the Grip n Rip DVD) and it was horrible!
No surprise there as anyone watching me move could see that. I walked like I just crawled out a cave from hibernation.
I did some mobility work, curls with my left leg in front and rotated to the left and I started to feel much better.
Re-tested my movement and much better.
My headache was almost gone at this point too! Total time was 10 minutes!
How did I know which positions to work on?
I have tested my exercise before and started with ones that normally work well for me. They may work for you or they may not; you will just have to try and see.
I felt great and went outside to see the sun at the local volleyball court for some kettlebell fun.
I’ve been working on kettlebell jugglingor also known as kettlebell hand to hand work.
In short, you are sort of throwing the kettlebells (KBs) around from one hand to the next in different configurations and spins.
Why? Because it is different and FUN!
Today was awesome as I just set a HUGE PR (personal record) for KB juggling–two 16kg KBs (one in each hand) and did a hand switch of BOTH at the same time, moving left to right and right to left with one going over the top and the other passed underneath in front.
The best part was that I nailed it on my first full attempt too. I could see both of them moving through the air also.
Why is this so huge?
Since about age 4 I have been diagnosed as “stereoblind” meaning I don’t see in 3D as most people do.
Now I am drive a car and play sports (which both took a fair amount of work), I still operate like I have one eye closed all the times.
In High School I was a complete detriment to any team. If their option was to play with me on their time or one man down, they would take one less person if allowed vs. have me on the team. Sad but true.
I could not track a fast moving object (like a ball) if my life depended on it.
I’ve been to multiple docs and everyone has told me flat out I will be stereoblind the rest of my life.
One actually refused to do further work with me since nothing was working.
I was left to figure it out myself with the help of some other really smart people like Frankie Faires, Dr. Cobb, The Movement Doctor and Adam T Glass.
So, to the docs I say a polite “screw you”
I am not seeing in full 3D YET, but I am better each day.
And one day I will wake up seeing in 3D and it is going to be AMAZING.
I am already saving money from Grip n Rip sales to do more full visual work once I finish my PhD.
Summary
Nothing is impossible
YOU decide what to do
If you want to move better with less pain, you must start testing your exercises (as in the Grip n Rip DVD)
Post them below! Let me know what goals you are working on to overcome!
Rock on
Mike N
PS
If you want to learn more about KB juggling, you have to see Logan doing some crazy stuff here
It is a great DVD with awesome tips too!
Sign up to my RSS feed and any time I update a post, you will know about it instantly!
3 Tips to Staying On Track With Your Fitness Goals
I love it when a plan comes together!
I am a huge fan of the A-team and I am so stoked to see the new movie. It looks great and I really hope it does not suck!
Having a plan come together is truly a great feeling.
Having a plan fall apart, no so good.
Yesterday at about 8:31am my computer started acting weird and forced me to reboot a few times. Being paranoid I ran the virus scan and nothing major was found. Now it was not running at all and I got a call that it had a virus.
Crap. I hate viruses.
My computer was now a brick. In addition to work, I had planned to put the finishing touches on a revision of my dissertation on HRV (heart rate variability) to send to my advisor that night. I also managed to leave my jump drive with the latest revision at the U of MN last time I was there and my most recent copy was now locked up on my hard drive. Wonderful technology.
As it turns out, it was not a virus (sigh of relief) but an update from McAfee Ant-virus that got pushed out and it attacked vital components of the operating system itself. Something like that and somebody can fill me in on all the details.
Sort of like a computer version of and autoimmune issue.
Now my computer is back up and running, but while it was down I had to execute my back up plan to attempt to stay on track. Good thing I had a back up plan.
Does Your Training Have a Back Up Plan?
Let’s face it, life gets in the way of our training some times. That is the nature of life and shifting priorities. How you REACT to it, is what matters.
Here are 3 tips to make sure you don’t stray too far off from your training goals
1) Prepare
On any given day, your body may not respond the way you want it to and don’t force it. If you push it, be prepared for the consequences. I had to learn this recently once again too My Top 3 Training Mistakes
Another option is the TRX Suspension trainer. It weighs only a couple pounds and you can fit it in your suitcase easily. It allows you tons of great exercise options from almost anywhere – even Mexico!
3) Have Fun
Maybe it is a day to just try something new. Does a certain exercise just sound horrible? Maybe it is not the best one for your body.
Now this is a fine line between doing what is best and skipping all the things that you should be doing. Having a coach guide you through your body’s own feedback is going to be best.
Step 2: Use Biofeedback to Test the Pull Up
Should I even do a pullup?
What if pullups, chin ups, and neutral grip pull ups do not test well?
Test the contra specific
If you see Bench Press Billy in the gym – you know, the guy that benches Monday, Wed, Thurs, Friday and some times on Sunday – he needs to start working the OPPOSITE movement to get some symmetry again (rowing motions).
The same can be said for pullups! Maybe you need to work the contra specific (opposite movement) for a bit.
Contra Specific Exercise for Pull-Ups: 3D Kettelbell Presses
3 Steps To a Massive and Strong Upper Body with Pullups
1) Learn how to do pull ups correctly
2) Use biofeedback to test pull ups
3) If they don’t test well, test some contra specific exercises like kettlebell presses
FAQ
What if pullups test well every day, should I really do them every day?
Yes! ”Strength is a skill” –Pavel
So you need perfect practice.
What if none of the options above test well?
Test something new and different (novel)
Can I test other pullup/chin variations?
Yes! Use your imagination and go crazy
What if I don’t know how to do a kettlebell press?
I know there are only a FEW copies, so get them while can before the final ones are gone! If you get there later and the sales page is not up and it is asking to be added to a waiting list, then they are gone. Sorry.
PPS
Yes, I will still throw in the 2 bonus items shown below (the conference call has expired though)
I have owed Mike T Nelsonthis video for about three months now. My Name is George Samuelson from New Jersey. This session with Mike T Nelsonwas at the end of 2009 last year to address some of my present press patterning issues on my left side and also work on some kettlebell military press
Basically why this video (below) took so long is for the past lets say month or two months of a hideous viral infection like many other people, just kind of affected with low energy levels so I was trained and whatever I have to do.
However my training sessions are still included good amount of Z Health mobility work to improve my movement. Specifically some of the drills Mike had given me. Also during the past while doing lifts or exercises, my body has given me good feed back on going ahead and what to do for that day.
I am very happy to be able to say with even with all this stuff going on I have been able to still maintain my standard 32 kilo and 36 kilo press pretty easily.
Also during this time frame, I have put on about 5 pounds of muscle and have actually going down some body fat as well.
Doctor has asked me if I have been taking anything and I just basically told some pressing and drills, they just don’t really get it.
So if you get chance, I recommend you schedule session withMike, whether its at a workshop by going and seeing him.
If you can’t make it out to him, make sure that you do read his blog, make sure you also sign up for his newsletter. Its a great resource to have and thanks.
—George Samuelson, RKC II, CK-FMS, NASM-CPT, Z Health
A huge thanks to George for the great testimonial and it was a pleasure to work with him when he was here in Minnesota. If you are in the NJ area, be sure to contact him at his website This Feels Good.
What are you waiting for? Email Mike T Nelson by clicking HERE today to get started on moving, feeling and performing better! Click HERE now!
Biofeedback Training Via Gym Movements and Spiked Kettlebell Swings
Thanks for all the great orders of the Gym Movements DVD. Much appreciate it from everyone! The comments have been great too and it is amazing to hear from people in Kangaroo Land (Australia), Kiwis (New Zealand), Canada, the UK, Serbia and many other places including the good ole USA too. I love it.
Biofeedback Testing
Dave “the Athlete Creator” and I had a great bench session last night via biofeedback (as explained in the Gym Movements DVD) and ended up training for over 2 hours! We did some Z-Health joint mobility to warm up and then did some bench, board work, and inverted rows. We even threw in some random kettlebell work last night including double kettlebell clean and 1 arm cleans with Sparky (aka the Bulldog, the 40 kg KB).
If you want to really add some stress to the glutes and hamstrings (posterior chain for you geeks), have a partner add a push (eccentric load) on the kettlebell swing. Start out with a lighter push and then crank it up from there. Keep your kettlebell swing form the same though. Don’t call and complain if your glutes and hamstrings are so sore it makes sitting down the next day difficult. Good times!
The PR Train Rolls On
Despite getting an all time PR last week on the bench, I added another PR by adding 3 reps to my reverse band bench work even after doing 9 sets of singles around 90% 1 RM (all done with a pause and audio commands). My plan now is to keep working more pause work at the chest to get that up to my touch and go PR and one step closer to my 2010 goal of bench pressing 240 x 1 in competition at the Twin Ports Open in June of this year.
Notice that I did not PR again in the exact same lift (although that can happen), but it was a similar lift. You can almost always PR in some direction EVERY session!
Small, consistent steps forward day in and day out = huge gains over time!
Even though Dave had not done any deadlift or really any lower body work for almost 4 months, he ended up pulling 7 singles over 90% of his 1 rep max on his first lower body day back. Needless to say, he was sore for days afer it.
Summary
Constant progress can be made, but it may not always be
on the exact same lift at the exact same parameters. The key is to make sure you are always going in the right direction. Make sure your ladder is against the correct wall before scaling it!
If you missed the last post on the special limited time offer on the Gym Movements DVD on how to use biofeedback, check it out below as it expires tomorrow (Thurs Feb 4) at midnight (central standard time).
Guest post on Training for Females by Brian Copeland
Today I have a special guest post from my buddy Brian Copeland in Colorado. Brian was actually an assistant when I did my RKC back in October 2007 on Brett Jones’s team. Fast forward a few years and Brian was at the RKC assisting again when I was assisting this past June here in Minnesota.
Sit back and let Brain explain why females need to train hard and don’t believe all that crap about only using the pink dumbbells. I routinely have women using the 16 kg kettlbell for swings within a 1-2 sessions to start.
Take it away Brian……
Getting Tone but NOT Big for Female Trainees
By Brian Copeland, RKC, PFS, Z-Health Performance Coach
My female clients always say the same thing to me; “I don’t want to get big and bulky.” Well… you probably couldn’t even if you wanted to! In this article I am going to cover some basic concepts to getting tone and healthy without getting big or bulky
Concept 1 – Hormones:
Women by nature are lower in the hormone testosterone; this is the hormone that is responsible for the image of oversized men with large heads, no necks, hairy backs and bad tempers. It is in fact the hormone that helps people build muscle; that is why many professional athletes take legal or illegal substances to increase their testosterone level beyond natural levels.
Ladies, if professional athletes have to increase their level of testosterone to get “big” then as long as you don’t take steroids you will be fine. You just don’t produce enough of the hormone to get manly looking; in fact if you put any muscle on it will only improve your hourglass figure.
As international strength and conditioning coach Mike Mahler says,
“Getting too big is like having too much money; it isn’t going to happen!”
Concept 2 – Body Fat Level:
High body fat is almost always the culprit in looking bulky or big. In reality a woman who puts on muscle and looses some body fat will look leaner; here is why. Muscle weighs twice as much as fat per volume. That means if your right butt cheek weighed 4 lbs from fat but your left one weighed 4 lbs from muscle, your left one would be half the size!!!
Putting on muscle and dropping the fat is the fast track to looking thin. Now remember, women do not gain a lot of muscle so you will probably replace the 4 lb right butt cheek with a 1 or 2 lb butt cheek. Just make sure to replace both cheeks at the same time ok!
Mike’s note. Don’t believe Brian, check out this video below
Ok, back to Brian…
Now what about too low of body fat? Have you ever seen a female professional bodybuilder who has veins on her stomach? That is because her body fat is super low, as low as 3%. Now I’m a pretty lean guy with a six-pack and I’m over twice that level of body fat to give you an idea. It is completely not natural for a woman or a man to be that lean. To get that lean those professional bodybuilders (there is that word ‘professional’ again) must work SUPER hard and eat SUPER strict and take TONS of supplements. Plus they usually can only make themselves look like that for a couple of days or even just a couple of hours before their body fat increases up to a healthier level.
So to summarize, if you don’t want to look like a man, lower your body fat to a feminine level (when you think you look good), increase muscle as much as you can and don’t worry about dropping to a bodybuilder level of body fat because most people aren’t disciplined enough to even come close to that level
Concept 3 – Strength Training:
There are plenty of good intentioned but uninformed people who are more than willing to offer quick and easy advice about fitness, unfortunately they almost never know what they are talking about. Even worse are the countless articles written in women’s magazines by self proclaimed fitness experts who will tell you what you want to hear in order to sell the magazine. Things like, “Walk Your Way To Skinny” or “The 2-Minute Per Day Fitness Program To Getting A Lean And Sexy Body.” WOW, sign me up! That easy huh? Well, in reality anything in life worth pursuing requires some work. There are no free lunches folks!
Conversely an interesting fact is that getting a lean and sexy body does not have to take a lot of time and it does not have to hurt when you do it. If you are attending spinning classes for 2 hours a day or doing countless fire hydrants to make your buns firm then I’m here to tell you stop wasting your time! There is a better, more effective, faster way!
There are two types of training that should be considered for the non-athlete who wants to improve the way their body looks, cardio training and strength training.
Many women are scared of strength training because they associate it with big bulky muscles. We have already covered why women will not get big and bulky so let’s cover what real strength training is, what it is not and what it will do for you.
What it is:
Training with fairly heavy weight or a fairly challenging exercise
If you can lift it more than 7 times, it is too easy (light)
Exercises that use as many muscles at once as possible
Brief, intense and over with very quickly
What it is not:
Training with light easy weights or exercises that don’t really challenge you
If you can lift it more than 10 times, it is way to easy to do you any good (there are exceptions to this rule but that is for another topic)
Isolation exercises like dumbbell curls or thigh machines
Long, drawn out, exhausting workouts leaving you feeling like crap
What real strength training will do for you:
Create muscle tone
Make you healthier and… stronger of course
Prevent injuries and teach to you lift heavy or awkward object without hurting yourself
Make daily life activities easier to perform. Such as picking up the baby’s car seat, with the baby in it, picking up groceries out of your trunk, etc.
Pavel Tsatsouline, an internationally sought after strength and conditioning coach says, “Strength and tone training are the same thing.” If you want to get strong, use heavy weight but don’t do a lot of set or reps. Sets and reps will tear down the muscle and will cause the body to go into survival repair mode. In order to survive your next brutal workout it will replace your old muscle with more muscle! Lifting heavy weight a few times and then going home will make you stronger and more tone without adding any bulk.
Why am I having trouble getting buns of steel?
The glutes have a lot of strength and leverage. When you see a powerlifter squat or deadlift a bar bending load, it is the incredibly strong glutes that do most of the lifting. When you do butt squeezes, fire hydrants or any other silly moves popular in muscle sculpting classes you are not even coming close to the potential of your glutes’ strength. If you were not challenging the glutes why would they get more tone?
If you are ‘feeling the burn’ and think that you are accomplishing something, all you are experiencing is a build-up of lactic acid in the muscles and does nothing for the tone of your muscles. The way you feel has nothing to do with if you are physiologically improving yourself.
Don’t believe me? In the Guinness Book of World Records look up a picture of ‘Captain American’ who holds the world record for the most consecutive number of sit-ups, about 25,000! This dude sure must have felt the burn more than anyone but he does not even have a six-pack to show for it, even at his low level of body fat!
Concept 4 – Cardio Training:
The final concept I’ll talk about is cardio training. I won’t spend much time here but in summation, 20-30 minutes of cardio max is what the doctor ordered, literally! Dr. Al Sears the Director of The Center for Health and Wellness in south Florida who has helped over 15,000 patients overcome heart disease and loose weight says those long cardio sessions such as marathon running are incredibly bad for your health. The constant pounding on your joints is bad for your feet, ankles, knees, hips and lower back.
It also decreases muscle mass (as is apparent from looking at any big time marathon runner) and guess what… the heart is made of muscle. Long aerobic sessions will decrease the size of the heart itself which in turn makes the heart more susceptible to heart attacks. The heart will beat until the day you die, no pun intended. You do not need to train it to beat longer; you need to train it to handle larger volumes of blood and oxygen through brief and intense cardio exercise. Have you ever seen a movie where bad news is delivered to someone and they grasp their heart, and then keel over from a heart attack. Well, that is what you need to strengthen your heart to do, keep beating when sudden intense spikes in the heart’s output is demanded.
Dr. Sears recommends brief and intense interval style training to strengthen the heart. A way to accomplish this is with High Octane Cardio. 1-minute of moderate cardio exercise followed immediately by 30 seconds of intense cardio, followed by a 1-minute rest. Then repeat the 1-minutes moderate followed by the 30 second intense, rest again and repeat.
As always consult a doctor before beginning any type of training program, especially if you have any pre-existing health conditions which may put you at risk.
About Brian Copeland
Brian Copeland is a certified Z-Health Movement Reeducation and Integration Specialist, RKC certified kettlebell instructor and Progressive Fighting Systems certified Martial Arts instructor. Brian specializes in helping women and men integrate fitness into their lifestyle, eliminating aches and pains and improving their athletic performance.
Last time we talked about a super cool research study that looked at muscle and connective tissue hypertrophy. This time there will not be any of those big words and we will check out the lifting world and see if the meatheads had already figured this out years ago (like most things, the answer is yes!).
Ever notice how old school mechanics have massive forearms?
I decide to pull the elusive professional Strongman Adam T Glass out of his cold and dark cave in Minot, ND to get his thoughts on muscle and tendon strength. Take it away Adam
Mike, first of- great article. My thoughts will come from my direct experience and the progress of my students. So whatever that is worth here it comes
Is frequency with the lift clearly a key element for tendon development?
My first thought is absolutely. For example, the only people i see day to day whose wrist tendons look like mine are men who work with hammers and tools all day- the farmers out here.
Is load important for tendon development?
I believe load is the key. I work with some bone heads who curl literally every day. They are typical weekend warriors. A “workout” is bench press and curl. That means 185 on the bar and the partner does all the lifting “Its all you bro” for sets of 10. The curls range from mildly good w/35-40lbs to some wild $hitty looking cleans with 50’s and 60’s. So naturally i introduce them to the plate curl.-
95% of the men i show a plate curl to are unable to curl a 25 for 1-2 reps. Only one man has ever curled a 35 in front of me– Freak show Mark Wilson- A man who has spent most of his life lifting dry wall, swinging a hammer and other stuff. (Editor’s note, if you are in the ND Fargo area, look up Mark Wilson RKC for training HERE)
If frequency is the key element, and SO many men do curls as their primary fitness vehicle, why is the plate curl so challenging for them?
At first i though it was the thumb pinch but every time they complain their wrist tendons hurt when they try it, they are simply not strong enough to handle the force. So in my opinion, based upon what i have seen– load has to play a role in this, but i have not tested enough to have any clear data to say the extent. –Adam T Glass
Special thanks to Adam for his words of wisdom above! Be sure to check him out on his blog below and if you are in Minot ND, you MUST get your butt in to see him and train.
I have noticed that on wrist curls my wrist (and others too) tend to “bend too much” and not stay straight. This shuts down the muscles of the arm via the arthrokinetic reflex as talked about last time. “Jammed joints = muscular weakness”
Frequency and Load
Some of you are now rolling your eyes into your head muttering “This is nothing new” and you would be correct. To others, this is earth shattering since it is rarely talked about in the popular media. Chad Waterbury and Jason Ferroggia had a disccusion like this one below
You need to work to add more weight over time. Keep track of your PRs (personal records) for your major lifts. I have PRs for rack pulls, bench, DB bench, reverse bench, kettlebell press,kettlebell snatch, etc I have about 20+ PRs that I regularly track. I am always looking to add more load and/or reps over time. Just the other night I was not feeling like lifting, but I made it to the gym and after some Z-Health joint mobility work I started out on my main lifts of low rack pulls and kettlebell presses. Everything felt good and tested good (but not great) and over time it started to get better. I opted for an old PR on the rack pull and added 2 reps to a 1 rep max weight and also did a bottoms up kettlebell press on my left side with the 24 kg kettlebell for a PR! I felt great after that! Make it fun and chart progress. You do have a training journal, right?
Frequency
Chad Waterbury has talked about this before too and if you want to bring up a lift, and easy way is to add some bodyweight drills. Since my bench is stalling a bit and I don’t have tons of time to add more bench work in right now, I am doing 50 pushups each day for a week, and then the following week I will bump it up to 60, etc. I also added inverted rows (from a TRX or a straight bar) to keep it balanced out. My goal is to get to 50 per day, and that may be sets of 10, 8, 15,,and it doesn’t matter.
Advanced Only
Finger Lifting: Note, this is advanced, which means don’t go out and try this at home right away with a heavy weight. You may find it is the last time you do any finger lifting. Like all things, the dose is most important and start very very light and build up the load and frequency over time. Adam has been done this MUCH longer than you; so you are for warned.
Summary
Frequency + Load = Bigger Muscles and more strength
We have outlined some great options for you to add some size and strength around this Holiday season.
Drop me a line and let me know how it is going and what PRs you are going to break!
Saturday Strongman Training In White Bear Lake Minnesota
Winter is fast approaching here in the area below Canada that is still in the US (yes, that is Minnesota), so it was time to get after some strongman medleys.
Here is one you can do that does not take too much equipment. All you need are some of the items below the video here.
For sprinting forward, stay up on your toes as this is a sprint!
Pulling backwards will destroy your inner quads like nothing else (in a good way). Feel the burn!
Say Hello to My Little Friend
2) 16 lb sledgehammer strikes on the tire
15 left and 15 right
You can get one at any hardware store, Home Depot, etc. If you are new to this, start with an 8 lb one.
3) 24 kg Kettlebell Swings x 10-20
Great lower body drill and if you don’t have kettlebells, get with the program! You can get them from Dragon Door.
4) Bodyweight push ups x 10-15
You just need your body. It does not come any cheaper!
I record total time and avg heart rate.
Notice I did not sprint back to the camera. Ha! This one should get you going.
Free the Feet!
I like doing the medley work in Vibrams, but make sure you work up to it and do your mobility work (I like Z-Health for mobility). Don’t be surprised if the “insides” of your feet fee sore the next day. Mobility feet also allow better hip function and more strength/power.
Messed up feet and ankles = messed up hips = piss poor strength
Get them fixed up now! Email me on the contact page at the top if you have questions.
Use Your Imagination!
You don’t have to do the exact same thing, use your imagination and what you have in your garage.
Other Ideas for Equipment
So you think this looks pretty sweet (and it is) and want to know how to implement some of this stuff into your training? The big questions is how can you get some cool new toys for cheap? Well Joe and Jedd have done all of this for you, so be sure to check out their product Do It Yourself Strength Equipment
I bought the DVD and it is great! Excellent ideas that you can do for cheap also!
Drop me some comment love and let me know what time of circuit you set up. I also want to hear how many freaks out there can shatter my time! Let me have it!
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