Archive: » 2012 » Januar

WOD: Sit down and relax… (and then…)

Dear kettlebell community, lately I have been very busy preparing few things for the next months. I have a lot of plans and I hope I can realize them all. For this year I wanted to reduce my WODs and focus a bit more on the content for my clients and the members of this webpage. Anyhow you, my dear reader have deverved a WOD today I think. Today's WOD is based on sitting down and relax for a while... That's all? No, now that you have rested for a few seconds or even minutes I want you to roll your shoulders, circle your arms, focus on your lats and activate them while putting back your...

Mehr...

Bodyweight & Kettlebells

Today I just wanted to do some basic endurance training. What I really like for basic conditioning work is circuit training, so here is my magic thursday conditioning circuit: 10 rounds of 5 swings per side 5 pushups 5 dips at a bench with the feet on the floor Just a basic conditioner that you can use whereever you want. If you do not have a kettlebell do 10 burpees instead. Enjoy! The big P.S.: Bodyweight training should be implemented in your regular training. pulling pushing, some kind of squats. Always a good idea! If you wanna get some details on how to train your body without...

Mehr...

Monday, January 9th, 2012

tonight we have to restart our motors and get back to the shape we had before... The DETOX-Musclebuilding-Metabolic-Condtioner: TGU One rep per side, repeat until we reach 15 minutes. (Take short breaks when needed, quality over quantity) -> rest 2 minutes Circuit for 15 minutes: 5 cleans, 5 front squats, 10 barbarian presses, 5 front squats (other side), five cleans (other side)... (repeat with minimum rest...) -> rest 2 minutes for 10 minutes perform 10-?? swings or highpulls on the minute (Ladders aren't just for painters!!!) Stretching  

Mehr...

The year of the 24…

2012 is the year of the 24. Huh? What is he talking about? 12x2? No I am talking about the 24kg kettlebell that will be implemented into my training as the standard tool. Rightnow this bell is still an evil piece of training equipment to me. I use it, but can not say that I feel really comfortable with it. How can you become comfortable with an excercise or a weight/trainingtool? Repetition, repetition, repetition. You need to practice and get used to it. Ways to practice: Do several reps on your off days, just to practice... EMOTM - start with few reps OTM for 10 minutes and add reps...

Mehr...