Month: September 2021

Monday – KB/BW “Hurricane” Training

On By adminIn Kettlebell WorkoutsLeave a comment

I am using workouts a lot like this “Hurricane” Training workout to prepare for a 50k Spartan “Super Beast” I have coming up in about 10 weeks… and I have to say… I feel like I’m in some of the best shape ever, at the age of 40!

At this stage of the game, I want to be:

– Healthy
– Strong
– Lean
– Conditioned
– Flexible
– Injury – “proofed”

…and workouts like seem to be just the ticket.

Check it out:

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Monday – KB/BW “Hurricane” Training

Set #1 – PAIR / LADDER

2 pull ups OR 6 recline rows
5 Walking KB goblet lunges
4 pull ups OR 12 recline rows
10 Walking goblet lunges
6 pull ups OR 19 recline rows
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB rack carry – 50ft out and back
+
Jump rope – 1 minute

REPEAT 3xore

Set #3 – CIRCUIT – As fast as possible:

Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins

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Over the last eight or nine years, I’ve trained 11 different groups for various different Obstacle Course Race – type events.

Without fail, the people who make it through the training get leaner, stronger, and just overall BETTER by the end.

I put together a 12-week training plan, based on these experiences, to help YOU do the same. You can get the same benefits, whether you are specifically preparing for an Obstacle Course Race or not. This 12-week training plan is going on sale later this week, so stay tuned!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

Ruck PT Workout for KB “off” days

On By adminIn GeneralLeave a comment

“PT” simply stands for “physical training” – typically formation runs, calisthenics, and conditioning exercises.

Here is a “Ruck PT” workout we used in a 12-week Obstacle Course Race prep training plan I put together some time back. It’s also a perfect addition to your on-going regular KB training plan if you just want to add some extra cardio training into the mix:

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Ruck PT Workout

Ruck 3 miles. Stop every 1/4 mile and rotate through the exercises below:

  • 10 push ups w/ ruck on your back (at 1/4 mile; 1 1/4 mile; 2 1/4 mile marks)
  • 5 “weighted burpees” (ruck is on the ground and goes up over your head at the top of each rep) (at 1/2 mile; 1 1/2 mile; 2 1/2 mile marks)
  • 15 squats w/ ruck on your back (at 3/4 mile; 1 3/4 mile; 2 3/4 mile marks)
  • 8 lunges per leg holding ruck in front of the body (at 1 mile; 2 mile; 3 mile marks)

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I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

To your success!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Kettlebell “Cluster Training”

On By adminIn General, Tips and TricksLeave a comment

Cluster Training is a little-known method that works amazing if you want to gain the most amount of strength in the least amount of time. It involves using short inter-set rest periods, which allow you to do more reps with a heavier weight. It is one of the main methods used in the Muscle Explosion – rapid strength gain plan.

One of the main benefits of cluster training is that you can do more reps with a heavier weight. You can overload the muscles more than you would in a standard rep set up. This results in faster improvements in strength and muscle gains.

Let’s take a cluster set of kettlebell presses for example. Let’s say the maximum weight you can press for five consecutive reps is 32 kilos / 70 pounds. With cluster training, instead of doing one set of five with that 32 kilo / 70 pound KB, we do four “mini-sets” of two reps, with a 10-15 second break between each mini-set. This allows us to basically do eight reps with our five rep max. We lift more, progress faster, and get stronger and bigger than we would be able to otherwise.

The new 28-day Muscle Explosion program put together by Nick Nilsson uses cluster training as one of its main methods. Using this little-known method in a specific and strategic way is how you are able to make very rapid gains in strength in a short period of time in this program.

To sum up, cluster training is a special training method we can use for rapid strength and muscle gains. It is not widely known, but it is very effective. It is one of the main methods used in the 28-day Muscle Explosion course. Learn more and pick up your copy at the link below:

-> 28-day Muscle Explosion

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
Kettlebell Expert
KettlebellBasics.net