Archive for the ‘technique’ Category
Saturday, October 17th, 2009
In the spirit of today’s Long Cycle National Championships here in NY, I’m going to kick off my gs kettlebell demos. If you’ve worked kettlebell with your trainer or at your gym, this is going to look radically different.
That’s ok. Don’t panic.
This is coming from more of a kettlebell sport point of view as opposed to an American styled fitness point of view? Why? Approaching with a softer stance and posture is going to allow you to move more efficiently. More efficiency means more time you can spend working under the load. More time under the load means more progress.
Now MOVE!
Posted in exercise, fitness, jt, kettlebell, netterville, swing, technique, training, video | No Comments »
Saturday, October 3rd, 2009
Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you’re waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.
Remember, the strange looks you get from all the people sitting on those lay-z boy machines that take up so much space in your gym is half the fun.
Now MOVE!
Posted in bear, crawl, fitness, jerk, jt, netterville, strength, technique, training, video | No Comments »
Tuesday, September 29th, 2009
Welcome back. Miss me?
Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Posted in athletic performance, fitness, high intensity, high pull, jt, man makers, netterville, new york, partner, personal training, strength, SumoDeadliftHighPull, technique, thrusters, training, workout | No Comments »
Tuesday, September 15th, 2009
4 rounds of the following
10 pullups (pulldowns or modified as needed)
20 ball slams (suggested 20# for intermediate men and 12# for intermediate women)
30 16″ to 24″ box jumps
40 Pushups
50 Air Squats
Mark time and loads.
Use caution and work to your own ability!
Posted in athletic performance, ball slam, fitness, functional training, high intensity, high pull, jt, kettlebell, netterville, new york, partner, personal training, strength, technique, training, workout | No Comments »
Saturday, September 12th, 2009
We’re always talking about moving objects through space. Pushing, pulling, dragging, whatever, just move yourself and a load through space to train your body, your machine in a total systemic fashion. So, here’s a couple of examples of that very thing using a sandbag and a TRX. No TRX? Get on it and buy one. It’s one of the best $150 you’ve spent in fitness. But for now, no problem. Pull a couple of grips off the cable cross machine, or take a rope from the garage and go to town.
Now MOVE!
Posted in complex, demo, fitness, jt, netterville, sandbag, strength, technique, training, video | No Comments »
Tuesday, September 8th, 2009
If you’ve been able to work up to it by now, substitute in the kbs with a clean and jerk on the man makers. If not, just use the dbs as you normally would. In either case, these do include the front squat with each one. Refer to last week’s video demo for reference.
20 minutes max rounds
3 Man makers w/front squat
6 Pullups (modified as necessary)
9 ball slams
Record number of rounds, load and type of load used on the makers.
Posted in athletic performance, fitness, functional training, high intensity, high pull, jt, kettlebell, man makers, netterville, new york, partner, personal training, strength, technique, training, workout | No Comments »
Saturday, September 5th, 2009
“Progress is impossible without change…” Geprge Bernard Shaw
So, it’s time to change. Here we go. Take something familiar and change it in order that we can progress. Again, don’t get hung up on thinking you have to increase the loads you’re lifting on order to progress. Repetitions, rest intervals, sets and complexity are all easily manipulated to generate a growth response in your body. Today…complexity.
Posted in complex, demo, fitness, jt, kettlebell, man makers, netterville, strength, technique, training, video | No Comments »
Tuesday, September 1st, 2009
Warned you about this. Here it comes. If yo missed the late video posting on Sunday, go back and take a look.
For intermediate fitness folks, I’m suggesting the following loads. Adjust based on your own ability. Men: 30# to 40# Women: 20#
Start with your non-dominant side.
Press to failure. Do not put the load down.
Immediately push press to failure. Do not put the load down.
Immediately jerk to failure.
Switch hands without resting the load on the ground.
Repeat on the dominant side.
Rest 2 minutes.
Repeat cycle two more times. Record load and reps for each set.
Posted in complex, demo, fitness, jerk, jt, kettlebell, netterville, pushpress, strength, technique, training, week, workout | No Comments »
Sunday, August 30th, 2009
Well, I finally won that fight with YouTube.
So here you go. Kettlebell press, push press and jerk. Watch closely. Something tells me this might just show up on Tuesday.
The point of the progression is that with each step, we’re transferring more of the load motivation to the lower body, thus allowing you to work with greater loads than would be otherwise possible. The body is one system. The more you train it as such, the more efficient you become and the more you can accomplish.
Posted in complex, demo, fitness, jerk, jt, kettlebell, netterville, pushpress, strength, technique, training, video | No Comments »
Tuesday, August 25th, 2009
Refer to video archive for reference
50 Wallball
10 High Pulls
40 Wallball
20 High Pull
30 Wallball
30 High Pull
20 Wallball
40 High Pull
10 Wallball
50 High Pull
Keep in mind the fundamental difference in the hip movement of these two exercises. High pull is based more on the deadlift, so the hip moved back and forth in space to create power. Wallballs are essentially a progression of a squat, with a very pronounced vertical component to the hip’s path.
Choosing load: On a scale of 1 to 10, you should be lifting at a 7 or 8. Go at your own pace. Be honest about your ability and scale the loads to your ability.
Loads: _____ _______
Time: _____
Posted in athletic performance, fitness, functional training, high intensity, high pull, jt, kettlebell, netterville, new york, partner, personal training, strength, technique, training, wallball, workout | No Comments »
