Kettlebell Training for BJJ

Here’s a quick little video workout from my “Kettlebell Training for BJJ” course.

Ideally you would run this this sequence seveal times.

To make it more difficult:

• Use a heavier Kettlebell
• Increase the distance for each kettlebell & bodyweight exercise
• Time yourself, then work to decrease your time using the same distance and kettlebell
• Count the numbers of reps for the kettlebell swings and bodyweight exercises taht you can complete within a set distance, work to increase the numbers of reps you can complete with that same distance. The sit-throughs are perfect for this. Swings no so good.
• Likewise, decrease the number of reps it takes you to complete the distance, in essence working through a longer range of motion. The floor rows/pull-ups are perfect for this.

To make it a bit easier:

• Use a lighter kettlebell
• Decrease the total distance used for each kettlebell and bodyweight exercise
• Take some rest between each exercise instead of moving directly into the next exercise. Active recovery would be your best option. Keep moving.
• Listen to some kick-ass tunes. Never underestimate the power of some kick-ass tunes!

3 Overhead Pressing Tips

Your body has natural reflexes that when stimulated can help enhance your kettlebell training exercises and results.

Here are 3 that work very well with Kettlebell Overhead Pressing variations. But they’re not limited to those kettlebell exercises.

But first a quick update on our live events:

Click Here to register for our Kettlebell Certifications.

Click Here to check out our Kettlebell Live Events page.

More Kettlebell Training Inspiration!

A few weeks ago I posted a video of Pamela MacElree Snatching a 32kg Kettlebell 10 times on her right and 7 times on her left.

In the meantime Pamela had a BJJ competition but that hasn’t stopped her from moving ahaed on her kettlebell Training Goals.

Watch the video below to see her progress. I think she’ll make 20R20L very soon.

P.S. Pamela also had a kettleebll training article published in Personal Fitness Professional. You can check that out here: PMac Kettlebell Article

Kettlebell Pranks

If you like kettlebell training, and you like pulling pranks on innocent by-standers then you’ll enjoy this video:

Just because you can…doesn’t mean you should…

Here’s a great example of a kettlebell exercise that really serves no purpose other than stroking the performers ego. There are other, perhaps better ways of training your “core” that have a much lower risk to benefit ratio.

I didn’t create this picture, I don’t endorse it and I actaully recommend against. But boys will be boys…I understand but don’t go blaming kettlebell training when you mess up your body.

Kettlebell Training Inspiration

Many people have written in and shared their 2010 kettlebell training goals. Thank you very much.

Many people mentioned performing some kettlebell exercise with a 32kg kettlebell, mostly pressing.

Here’s a quick video of Pamela MacElree of Kettlebell Athletics snatching a 32kg kettlebell for 10 reps on her right and 7 reps on her left. Pamela’s goal for 2010 is 20 snatches on the right and left. Do you think she’ll make it?

I do.

By the way, Pamela does what is known as a Half- Snatch or Health-Snatch by lowering the kettlebell to her shoulder. This is perfectly legit. Original Kettlebell competitions consisted of half-snatches and were later changed to the variation we see now.

What’s it going to be?

Every year at this time millions of people commit themselves to getting better or improving some aspect of their lives. Could be career, fitness, weight loss, lifestyle or just getting off those 5 cups of coffee or Blue Monster!

As a kettlebell athlete I have to ask you, what’s it going to be in 2010? Will you press the 32kg kettlebell? Will you get 200 Kettlebell Snatches in 10 minutes or under? Or will use kettlebell training to help you win more medals in your chosen sport?

You don’t even need to have any outcome goals. You could simply set process goals…like “I will train with kettlebell 4 times per week and hit a yoga class twice per week.”

Just setting process goals will move you towards your outcome goals much easier while having more fun during the PROCESS.

But setting the process goals isn’t enough, you have to act. It’s action that counts! The ability to get things done is what separates people who get results and those who only talk about things.

Talk Does Not Cook Rice. - Chinese Proverb

So what’s it’s going to be? Let me know down below and I’ll help you get there!

Your Kettlebell Training Not-To-Do List {Part 2}

Well it seems hat everyone out there has their own Kettlebell Training Not-To-Do List! Thanks for sharing! Here are a few more that I feel are important. I do have a suspicion that we could keep this going for quite a while.

4. Do not become dogmatic and close your mind to other training options and opinions.

Do not sell all of your dumbbells. Do not sell all of your barbells. Do not subscribe to only one camp of kettlebell training either. There are times and situations when one training option will outweigh the rest. This could even include variations of the same kettlebell exercise. For example, we teach our athletes to snatch their kettlebells in a vertical path directly from the floor. They’re looking for power development and that’s all, they could care less about snatching a kettlebell for 10 minutes straight.

We treat kettlebell training as a means to an end- athletics development. At other times we treat kettlebell training as the end itself, as we have many kettlebell geeks as clients and athletes. Your kettlebell training has to fit within the context of what you’re after. Use the correct variation for the correct response and use the correct training tool for the correct physical attribute. It’s that simple.

 

5. Do not take your kettlebell training too seriously-

Don’t forget to have fun and enjoy the process. Kettlebell training is one of the most fun ways to train. You can take it anywhere, it’s quick, rewarding and easy to implement.

Remember, kettlebell training was originally marketed within the U.S. as the poor man’s alternative to Olympic Lifting.

There are months and weeks where your training numbers will matter, so write everything down and focus.

There are other times when taking your kettlebell to the beach or park and whipping it into the air is your best medicine. Allow your body to feel those ups and downs naturally and respect it.

6. Do not forget to include others in your kettlebell training lifestyle-

My wife was never really into working out until I got her hooked on kettlebell training. My 6 year old son sees kettlebells everywhere and has quite a good 2-arm swing. My 2 year old son’s 2^nd word was kettlebell, his 3^rd was BJJ. No lie!

Training with friends and in groups adds an outstanding dynamic to your training atmosphere. Many kettlebell training programs work great with partners:

• 1. Partner Ladders- You go, I go. If you want even more rest between rungs add another training partner. We did this in the Marines with up to 10 people per pull-up bar and my pull-up numbers were never higher.
• 2. Partner Intervals- You Go, I go. If you want to manipulate the work: rest ratios simply add a training partner or two. There are several ways to work these partner intervals but that is the subject for a future post.
• 3. Team Relays- This is always a favorite within our group kettlebell training programs. Which team can complete a certain amount of work first? Maybe 500 swings, 800 meter run and 500 Push Presses. Teams can divide the work however they see fit and it’s always fun watching them develop their own strategies. Just a quick side note: Whenever we divide the teams into old farts and young whipper snappers…it’s the older crew that wins out. Must come from experience.
• 4. Many many more options- I’ll write more other group/partner workouts in future post.

P.S. I would love to hear how you training with others or how your run your group classes. Lay it on me homie!

Your Kettlebell Training Not-To-Do List {Part 1}

I’m a huge fan of Tim Ferris’s Book, “The 4-Hour Work Week” Although a lot of what Tim discusses within his book isn’t exactly new; he presents it in such a way that is easily understood and actionable. And it’s Action that gets things done. But as Tim points out in his book, what you DON”T do is just as or even more important than what you DO do.

With that in mind here’s my Kettlebell Training Not-To-Do List. Please feel free to add your very own items within the comment section below:

1. Do not do too much too soon- I know that you’re psyched about your new training program and your new training tool but DO NOT go overboard.

Many kettlebell exercises may be completely new to you. You may have never worked your hamstrings and gluteals with the same intensity and focus as with traditional kettlebell exercises. When we do our 2-day kettlebell certifications, the attendees always complain of sore hamstrings and gluteals on the second day…and most of them are fitness professionals that are in great shape otherwise.

Likewise, in most situations people are not used to having their heart rates increase through high-repetition weight training. It’s a training stimulus that’s foreign to them and their systems…mind included, and they’re often not prepared for the workload or intensity.

Take it slow, only introduce 1 or 2 new movements into your training at one time and keep the overall training volume low. You’ll progress quickly and save yourself from unwanted injuries and soreness.

2. Do not obsess about kettlebell training!- I’m a kettlebell geek always have been and probably will always be. I love training with them, I love training others with them and I actually think that kettlebells make training fun for most people.

But, you can consume too much kettlebell training information. And when you do it leads to paralysis. I suggest you find 1 or 2 kettlebell training resources to follow and stick with that. I suggest that you follow us :) but the choice is up to you. Save the other kettlebell training resources and fun reading for Fridays. Only on Fridays, the other weekdays are the times to get down to business.

3. Do not waste your time trying to master obscure and ineffective kettlebell exercises-During one of our kettlebell certifications I once had a trainer show me a kettlebell exercise that she developed for Tennis players. I still have no idea what the hell it was supposed to do or which athletic attribute it was meant to enhance. It was so complicated and complex that she had to think about 4 times before she could show it to me.

For best training results apply the 80/20 rule. What 20% of your kettlebell exercises provide you with 80% of your results? Chances are that it’s the basics. Snatches, Cleans and Presses/Jerks, Swing and Squats. No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.

P.S. Stay tuned for Part 2 and 3 coming this week.

P.P.S. Please leave your own suggestions in the comment section below, I’d love to hear them.

What’s The Right Angle?

With all these tips on the windmill, by now you’ve figured out just how much I love this exercise especially when done with kettlebells. (I even have a few more that I’ll be getting together for you and posting up next week.)

In the meantime, if you aren’t exactly sure at what angle your body is supposed to be folding when performing the windmill you simply guide your hand along your leg.

Check out the video to see

Windmills are a great way to start your workout, add in a few sets at the beginning of some of your workouts with a light weight kettlebell. Once you’ve included them into your exercise program regularly, you’ll see a significant increase in your flexibility as well as stability of your shoulder.

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