So the good news is that I didn’t slip a disc - I can be a bit of a hypochondriac sometimes - and I just strained my psoas.  I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you’re ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

But absolutely no kettlebells!

Starting next week, I’ll be following the RKC prep program that was created by Master RKC Brett Jones and outlined on his blog. I’m going to follow the program strictly and, because it’s a great idea, even schedule my major workouts on Friday, Saturday and Sunday - because the RKC workshop is on the weekend. How’s that for training specificity?

In addition to that, I’ll be training on Tuesday & Wednesday practicing snatches and doing some bodyweight stuff - mainly chin-ups, pistols, dips and handstands - and probably running hills on one of those days.

So my schedule once I start feeling close to 100% will look like this…

Monday - OFF

Tuesday - KB Snatches/snatch test practice, chin-ups, pistols

Wednesday - KB Snatches/snatch test practice, run hills

Thursday - OFF

Friday - RKC Prep Workout #1

Saturday - RKC Prep Workout #2

Sunday - RKC Prep Workout #3

Something tells me that I’m going to LOVE having Mondays off from training.

So I’ve got 12 weeks to prepare for the RKC in Orlando.  The biggest obstacle, and I hate to call them an obstacle, will be my family.  I’m a big sucker for my wife and kids so finding time to train on the weekend will be tough.  I think more than anything it’s a matter of self-discipline and sticking to a set training time each day.  To avoid anyone getting hit by a swinging kettlebell, it looks like that workout time will be early AM.

One other curiosity that I’ve got is how training for the RKC is going to affect my body aesthetically.  So sometime this week I will be taking some "before" pictures and posting them and then I’ll take a set every week.

Here we go!

-Chris

Prior to going out to dinner on Saturday, I wanted to make sure that I got a quick workout in. I didn’t have much time, so I decided to practice my pressing, balance that out with some KB Rows and then finish with snatches.

Midway through my 3rd and final set of presses, I tried to take it up a notch and see how many times I could press my 24kg kettlebell overhead.  My first 2 sets were sub-maximal sets of 5 and I felt pretty good - really good actually - so I WENT FOR IT.

Big mistake.

Into my 9th rep on my left side I think I was struggling a little bit and lost some of the "tightness" in my torso and my back twisted in some funny way.  I didn’t think anything of it at the time so I continued on with my workout proceeding to do rows and then a a series of 1 arm snatches.

Twenty minutes later, by the time I got out of the shower my back started to feel "off" and started to tighten up.  I definitely pulled something.

I woke up this morning barely being able to get out of bed and upon further self-assesment, it seems as though I’ve strained my right QL (quadratus lumborum - a muscle that attaches at the top of your hip to your lowest rib).

What a big, bumb-jock, more-balls-than-brains mistake.

The brutal thing is that I know it happened because…

1) I didn’t "fire-up" my abs in my warm-up by doing side planks (which I always do);

2) I haven’t been keeping up with my flexibility program so my hamstrings & glutes were extra tight

and 

3) I didn’t ease my way into the workout by using a lighter bell in the beginning to really warm-up my joints and "groove the movement".

So now, I’m paying for it.  With some rest and a visit or 2 to my chiropractor, I should be back in action by Tuesday or Wednesday. But, I’ll be taking the entire week off training to work on some abdominal stability and endurance exercises and some flexibility.

I was going to post for you my RKC prep program but instead, since I can’t do the program for a little bit anyway, I’m posting this cool video that I did where I show you how to do 9 different variations of chin-ups.

Make sure to watch the video and let me know what some of your favorite chin-up variations are.

-Chris

p.s. Bullet proof your back by following the "Core Support" program in the TT Kettlebell Revolution. There’s something that I’ve got to get back to now!

=>Get started with the TT Kettlebell Revolution

And remember, if you LOVE bodyweight exercises like I do, then today is your last chance to take advantage of the 51% discount on Scott Sonnon’s TACFIT Commando Bodyweight Fat Loss System.

=> Get TACFIT Commando Bodyweight Workouts with some cool bonuses HERE

-Chris

You work out hard and you want it to show. But you won’t get the look you’re after if your hard work is hidden under a layer of fat.

You need all the tricks you can get your hands on to burn fat, and you want to do it quickly and efficiently. After all, who has hours to spend on the endless drudgery of a treadmill?

Are you gonna bury those washboard abs under a layer of pudge? Or will you tap into these three fat burning secret weapons? This is the stuff those really ripped guys at the gym have figured out and aren’t telling you, cause they don’t want you showing them up!

Untapped Fat Burning Tip #1: Exploit the “EPOC” effect with high intensity interval circuits

Contrary to what mainstream fitness has been saying for decades, long slow distance running is not the most direct route to fat loss. It’s true that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that isn’t the total picture.

In a study done to compare the fat burning benefits of traditional “cardio” training and high intensity intervals, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high intensity interval training routine for 15 weeks. Group B lost nine times more fat than Group A — and in 5 weeks less!

Why are high intensity intervals so much more effective?

Interval circuits place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you’ll incinerate calories for hours after you finish training, even if you’re just lying on the sofa. That aftershock of fat burning potential is called Excess Post-Exercise Oxygen Consumption (EPOC).

Plus, high intensity interval training is fast! That means you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill. You can spend more time pumping iron instead.

Untapped Fat Burning Tip #2: Build muscle to burn fat.

We’ve known for years that muscle tissue is highly active metabolically, and it helps us burn more calories during the day. So more muscle equals better fat burn, right? Unfortunately that’s only partly true — and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much difference.

But that’s only one side of the equation. Muscle mass provides a number of other important benefits, foremost of which is better management of insulin. Insulin is your “storage” hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue, the less sensitive your lean tissue becomes to insulin. Basically, when your body fat percentage creeps too high and insulin comes knocking, your lean mass stops answering the door. If you see a vicious cycle in all of this, you’re right!

One way to encourage your muscles to start answering the door again is through resistance exercise aimed at growth. Why is it important to improve insulin sensitivity? Well, if your muscles don’t answer the door, guess who will… Yep, your fat cells are always ready with a warm welcome.

To top it all off, long slow cardio can actually cause you to LOSE muscle because it increases your level of cortisol. If you focus instead on short bursts of high intensity effort using exercises that target the entire body in all its ranges of motion, you can actually BUILD muscle while you do your cardio! Fat burning just got easier, and a lot more fun.

Untapped Fat Burning Tip #3: Use lactic acid to spike growth hormone

That burn you feel in your muscles when you’re in the middle of a workout is caused by the buildup of lactic acid. It’s the “misery” that keeps non-exercisers from working out, and it’s the rite of passage hardcore trainers push for simply as a matter of masochism.

But there’s much more to it than that. The lactic acid burn is also your body’s trigger to start the secretion process for human growth hormone. And growth hormone acts to build lean mass AND reduce fat.

A 2006 study from Brazil which measured four different repetition protocols determined that what they called Functional Isometrics was the most potent metabolic stimulator. Hold a static position under enough of a load and you’ll feel the burn… That same burn is what you should shoot for in your cardio training if you want to tap that GH release and send your fat metabolism into overdrive.

It’s not a magic bullet, but it does play a powerful role in your quest to shred your physique. Sounds like a good deal!

You don’t have to spin your life away on an exercise bike to get the shredded look you’re after. And you don’t have to sacrifice your hard-earned muscle to get lean. All you need is an intelligent program that taps into the most efficient fat burning methods available today.

You can spend a lot of time and energy putting your own program together using these principles. Or you can let the experts do it for you. One of the most effective program designs and one that taps into all 3 of these principles and more is TACFIT Commando. And the cool thing is, it doesn’t require ANY equipment whatsoever. So you can build muscle and burn fat no matter where you are or how busy you get.

-Scott Sonnon, TACFIT Commando 

Right now, the TACFIT Commando Team is having a special promo to help get you started with their unique style of bodyweight training.  Don’t miss out on this opportunity to grab this powerful program at less than half its normal price. You’ll also get access to some pretty cool extra bonuses if you act now.

But this ends tomorrow, Thursday July 22nd, at midnight. So make sure you head over now.

 CLICK HERE for your exclusive TACFIT Commando 51% off discount.

-Chris, CSCS, CTT

-Jorge, Puerto Rico

A: I’ve been doing a 20-minutes, 6-days per week type of thing lately.  Here’s how it breaks down…

Monday

1a) KB Clean & Press (3 x 5-8)

1b) Blast Strap Reverse Fly (2 x 15)

2a) Renegade Row x 20

2b) KB Windmill x 8/side

2c) Ab Wheel Roll Out x 20

3) 2-Arm KB Swings x 100

Tuesday

1) Turkish Get-Ups (3 x 5/side)

2a) Close Grip Chin-ups (3 x AMRAP)

2b) Pistols (3 x AMRAP)

2c) Blast Strap Push-Ups

3) KB Snatches (AMRAP in 7 minutes)

Wednesday AND Saturday (optional)

1) Early AM Hill Sprints

2) Stretching, planks & bridges

Thursday

1a) KB Military Press (3-4 x 5)

1b) KB Row (3 x AMRAP)

2a) Blast Strap Dips

2b) Blast Strap Tricep Ext

2c) Blast Strap Ab Fall-Outs

3) 2-Arm KB Swings x 100

]]> http://kettlebellworkouts.com/2010/07/kettlebell-qna-my-current-program-the-rkc/feed/ http://kettlebellworkouts.com/2010/07/how-to-combine-kb-training-with-regular-weight-training/ http://kettlebellworkouts.com/2010/07/how-to-combine-kb-training-with-regular-weight-training/#comments Thu, 08 Jul 2010 17:35:24 +0000 Chris Lopez, CSCS, CTT http://kettlebellworkouts.com/?p=793 I received a great question over email yesterday about how someone, who has access to the gym and won’t give up their conventional weight training, can incorporate kettlebell training into their routine.

So instead of just answering the question outright, I’ll show you how I’ve constructed my winter training programs (because that’s when I use "conventional" weight training).

This type of program can be considered a weight training/KB training hybrid that I’ve found is incredibly effective and something that I use both on myself and on my clients.

In fact, I have one client on a program designed using this template who’s put on almost 20lbs of muscle (and he’s 45!) and has become freakishly strong in comparison to where he was at when we started.

First, here’s a look into my 3-days-per-week barbell/KB hybrid program that I just finished in April…

Day 1 - Monday

1) Box Jumps (3 x 5)

2) Squat (3 x 3-5)

3a) Chin-Ups (3 x AMRAP)

3b) Pistol (3 x AMRAP)

4) 2-Arm KB Swings x 100 (in as few sets as possible)

Day 2 - Wednesday

1) Med Ball Slams (3 x 5)

2) Military Press (3 x 5-8)

3a) KB Rows (3 x AMRAP using either a 32kg or 36kg KB)

3b) Dips (3 x AMRAP)

3) KB Snatch (AMRAP in 5-8 minutes)

Day 3 - Friday

1) Power Clean (3 x 3-5)

2) Deadlift (3 x 3-5)

3a) TGUs (3 x 5)

3b) GHRs (3 x AMRAP)

4) Bodyweight Circuit, Burpees, Tabata or KB Swings

The Breakdown

First, I’ll always start off with foam rolling and then static stretching my hip flexors, quads, hamstrings and pecs. 

Then I’ll do some glute & abdominal activation exercises like band walks and various planks & bridges, followed by a thorough dynamic warm-up.

Then to start off the workout I’ll do something explosive (to fire up my CNS) and help with power production.  I’ve been obsessed with my vertical jump since highschool (in my volleyball playing days the highest they measured me was 38"), so on my squat day I’ll start off doing some type of plyometric - box jumps, depth jumps or hurdle jumps. On my dead lift day I’ll do either power cleans or hang cleans.

****One note on plyos - and I’m teaching this to my 12 year old daughter right now - LEARN HOW TO LAND FIRST. The majority of injuries to athletes occur during some kind of awkward landing (and usually on one leg), so if you’re going to do plyometrics or any type of jump training, make sure you know how to land - both on 2 legs and on one. Also, if you’re new to training, focus on getting STRONG before you even attempt plyometrics. If you look at the power equation (FORCE x Acceleration), then getting stronger will naturally increase your power output.  I found this out in highschool when my volleyball coach just made me squat without doing any plyos. I went from barely touching the rim to standing underneath it and jumping up and hanging on it.*****

Then, I’d go to my major lift for strength usually working up to 3-5 reps of as much weight as I can handle.  For my upper body strength day I’ll do military presses. I’ve renounced the bench press as my major upper body because 

1) it doesn’t help me in any way in my life (I have never had an experience in my life where I’ve been lying down and have had to life something off my chest) and

2) I’ve got a bad right shoulder that gets put into awkward positions when I bench so I’ve just focused on doing push-ups for my horizontal pressing exercises.

Then I’ll follow with a combination of KB exercises and bodyweight exercises for assistance.  This is where I’ll start to get creative. I’ll use rings, blast straps, maybe a stability ball for hamstring curls or ab exercises. When it comes to assistance work I’ll do whatever I feel like for that day (for the most part) but still try to challenge myself.

And finally, I’ll finish the workout doing some type of high-rep KB finisher or bodyweight circuit. Again, creativity reigns supreme with this, although I have a tendency to be boring with this part and just stick to KB swings or snatches (by "bread & butter" finishers).

Some Important Notes:

-make sure you record everything (from your major lifts to the finisher and everything in between)

-you have to record your workouts because you need to know where you were and where you currently are (that means break records each and every time out)

-on 3 of your off days do something active for at least 30 minutes - play pick-up basketball, take the dog for a walk, go for a bike ride, snowboarding or skiing, yoga

-take ONE FULL DAY OFF for recovery

-make sure that you’re eating real food

-get 8-9 hours of sleep

-manage your stress levels by doing some deep breathing or meditation

If I could, I’d train like this year round.  The only problem is that I can’t stand being inside when the weather’s great so I’ll opt for Kettlebell & Bodyweight Training outside for 5-6 months out of the year.

So, until October rolls around I’ll be working on my tan, while lifting Kettlebells.

-Chris

From bodypart split meathead workouts, to cardio, to functional training using balance boards and other toys, to high-intensity athletic training.

Over those years it was always my goal to find what worked for me and my clients AT THE TIME.  So now, at this point in my life when I have 5 kids to raise, a wife that I want to spend time with, teams to coach and 2 businesses to run, my training fits into my lifestyle more than ever.

When the TT Kettlebell Revolution was first conceived, I jumped at the opportunity to do the programming for it because it was something that fit into my lifestyle - kind of like that missing puzzle piece…

-it was a quick, efficient and intense workout

-it didn’t require me to travel to a gym or another location

-I could do it at any time in the day ON MY OWN SCHEDULE

-it builds muscle

-it burn body fat

-it keeps me athletic

AND

-it keeps me healthy by allowing me to use muscle that wouldn’t often get used living a "western lifestyle"

The backbone of the TT Kettlebell Revolution are the NON-COMPETING SUPERSETS. These are the back-to-back pairings of 2 specific exercises to ensure you get the most work done without over-taxing the same muscles.

For example, I would never pair a chin-up with a 2-arm kettlebell swing because they are both 1) grip intensive and 2) they both work your posterior chain quite hard.

So below, here’s a peak into the vault showing you some of my favorite non-competing KB-BW supersets that are either featured in the current TT KB Revolution program or will be featured in upcoming programs….

Spiderman Push-Ups paired with KB Swings

Decline Push-Ups paired with Tactical Lunges

Overhead Walking Lunges paired with Chin-Ups

KB Thrusters paired with KB Rows

Turkish Get-Ups paired with Pull-Ups

1-Arm KB Snatch paired with Goblet Squats

Burpee Push-Ups paired with Inverted Rows on straps or rings

AND I’ve filmed a video of MY ABSOLUTE FAVORITE pairings. The 2 pairings in the video below have been so effective for me that on days when I’m really pressed for time, I can do just one of those supersets and get a great FULL BODY workout…

Give’em a try or feel free to try to construct your own and be sure to let me know what your favorite pairings are.

-Chris

p.s. Don’t forget to check out the rest of the KB & Bodyweight exercises in the TT KB Revolution…

=>Get the TT KB Revolution Workouts HERE

My wife and I celebrated our 10th Wedding Anniversary yesterday.

I took a digital vacation (other than posting our anniversary on my Facebook Page), put my blackberry in "emergency mode" (where only the kids and their schools could get a hold of me) and enjoyed the day with my best friend (that’d be my wife).

Of course, like 99.99% of every couple who celebrates their anniversary, we shared a meal together. We actually had 3 meals together yesterday.

And dessert - cheesecake.

I enjoyed every ounce and morsel of food I ate yesterday.

But today, it’s time to get back on track.  Yesterday wasn’t a "slip-up" by any means regardless if I ate Pad Thai, Panang Beef (which was delicious) and apple cheesecake. But there are obviously better choices out there.

So with my goals in mind, I’m going back to my "regular" way of eating - focusing on eating REAL FOOD, lots of fruits and veggies, lots of healthy fats and all-natural protein sources.

As I’m sure you already know, diet accounts for the majority of your results. Exercise and lifestyle obviously will contribute to you living a lean and healthy life, but rest assured, as the saying in the fitness industry goes…

You can’t out-train a crappy diet.

In saying that, here are 4 things that you can do NOW to get on the right track. Mind you, these aren’t quick-fixes and they won’t be the solution to your weight loss problems, but they will help. And if you’re having trouble with losing weight because you can’t get your diet under control, then this is where you should start….

1. Drink more water.

Get rid of the empty calorie containing drinks - soda, coffee drinks like those frappe-sugar-cinos, even juices (yes, juices…just eat the real fruit). The overwhelming majority of us are dehydrated and don’t even know it. Just make a conscious effort to drink more water and you’ll feel more energetic, you’ll think clearer and chances are, what you mistaken to be hunger will really be thirst, resulting in you eating less.

2. Eat A Salad Everyday.

This was a tip from my buddy, Yuri Elkaim, a natural food expert, that I incorporated into my lifestyle after he told me about it our interview HERE. It’s made a world of difference in how I feel, how I look and how I live (I have more energy and less feelings of lethargy). I used to hate salads, but since I’ve been buying a various different greens (from spinach, to arugula, to kale and even dandelion) I enjoy the varying tastes even more. Here’s one of my favorite salads for you to try…

Chris’ Cayenne Candied Pecan California Salad

1 bunch Arugula or Baby Spinach

8 Strawberries (sliced)

2 Tbsp Goat Cheese

1 handful pecans

1 tsp Maple Syrup

1/8 tsp cayenne pepper

1 Tbsp Extra Virgin Olive Oil

1 Tbsp Vinegar

Salt & Pepper to taste

Put the arugula in a bowl. Mix the Olive Oil, Vinegar, salt & pepper in a separate bowl and toss with the arugula.

In a separate bowl add the pecans, maple syrup and sprinkle the cayenne. Toss until all the pecans are covered with the cayenne/maple mixture.

Top the arugula with strawberries, crumbled goat cheese and “Cayenne Candied Pecans” and serve.

The sweetness of the maple goes perfect with the sourness of the goat cheese and the kick of the cayenne. This is one unbelievable salad…I promise.

3. Take Fish Oil.

I’m not big on supplements. I’ve cut out protein shakes, meal replacements, muscle builders and fat burners all from my diet over the past 3 or 4 years because if humans could thrive without these things for millions of years, then why bother with them now?

Fish oil, however, is one supplement that I do take. Here are some reasons why…

-it supports testosterone levels and contributes to optimal muscle development (really big for guys today who seem to have declining levels of T and HGH)

-it reduces inflammation in your muscles and joints and speeds recovery time

-decrease triglyceride levels and reduce the risk of heart disease

-increase fat burning and also make it more difficult for your body to store fat

4. Short-term Intermittent Fasting

I’ve been doing IFs once or twice per week for the past 2 years now. Why fasting? Here’s the video (done by my good friend, Brad Pilon) that got me hooked…

Basically, when your body produces insulin, you are in storage mode. When your body produces growth hormone, you’re in fat burning mode. The only way to produce growth hormone is when you sleep, engage in intense exercise and during periods of fasting.

You can be outside getting some Vitamin D and some fresh air and NOT have to worry about the music selection, the meathead who took your squat rack so he can do bicep curls or bringing your flip-flops so you don’t step in anything in the nasty shower. 

Here’s how I’ve equipped my "home gym"…

Have a Great Day!

-Chris Lopez, CSCS, CTT

If you’re a trainer who runs a bootcamp OR if you’re interested in starting your own bootcamp, then you should definitely check these out…

The first one is a bit of a "tongue in cheek" about how some bootcamps are run just like old school aerobics classes -

=>The Big Bootcamp NO-NO 

The second one talks about how to address a "multi-level" bootcamp (ie. how to deal with a camp that has participants of various levels) - 

=>Multi-Level Bootcamps

Don’t forget, if you’re looking for ways to incorporate Kettlebells into your bootcamp, make sure to check out the TT Kettlebell Revolution.

-Chris