“Tactical Muscle” [pic]

Tactical operators are in amazing shape.

They are athletic, lean, strong… and they obviously perform at a very high level!…

…but if you look at their actual training, it’s the OPPOSITE of what most people think.

They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.

Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.

Most people I’ve talked to also prefer this lean, athletic, functional look.

And that’s what this training plan is all about:

=>> Tactical Muscle

You’ll do workouts like this (video breakdowns, exercise explainations, much more in the full program):

Black OPs mass Protocol – Strength Block B – Monday workout – week 1

– A Double leg bounding 3 x 3 X 90 sec

– B “Cluster” KB front squat 5 x 1 (5) 30 x 0 3 min

– C1 Swiss ball leg curl OR lying hip ext w feet on bench 4 x Max reps
– C2 Weighted sit up 4 x 8 – 10 3010 90 sec

Or this!

10 min “Tactical Muscle” Pull Up-Push Up-Sit Up Super Series 

A – Pull up super series:

– Wide Grip / Medium Grip / Narrow Chinups
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

B – Push up super series:

– Narrow feet elevated pushup / Narrow feet flat pushup / Wide feet flat pushup
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

C – Sit up super series:

– V-Ups / Situps / Front Plank (1 min)
– 10 seconds rest between

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See the way the Tactical Muscle program is all set up, and what makes it unique, at the page linked below:

=>> Tactical Muscle

It’s a whole training system, and it includes:

  • the Tactical Muscle System
  • 4 week “Black Ops Arms” specialization program
  • 7 Day Testosterone Solution
  • the Alpha Status Handbook

GET – the Tactical Muscle system

To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.

To your success!

-Forest Vance
KettlebellBasics.net

20-min “Bodyweight Beast” At-Home / No-Equipment Workout

In my years of athletics, including playing football at the college and NFL levels, I’ve had the opportunity to take advantage of some of the world’s finest strength and conditioning equipment.

And even though it CAN help – there is no doubt about that! – you can still get a LOT done with just your own bodyweight.

Check out this “Bodyweight Beast” At-Home / No-Equipment Workout to start getting stronger, improving performance, and shedding bodyfat today… any time, any place, ZERO equipment required, and in about 20 minutes!

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“Bodyweight Beast” At-Home / No-Equipment Workout

sample from Bodyweight Beast Building – 6-week zero equipment training plan for strength and muscle

PART 1 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 25 mountain climbers (per side)
– 15 push ups
– 8 spiderman climbs (per side)
– 5 burpees

PART 2 – Bodyweight lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats

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Check out my complete Bodyweight Beast Building 6-week zero equipment training plan HERE – on sale ’till midnight tonight! – with the rest of the deals we have going in our “Better Than Black Friday” sale

…and here’s to your continued success!

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

Is it okay to wear gloves during kettlebell workouts?

A kettlebell basics newsletter reader asks:

Is it okay to wear gloves during kettlebell workouts?

My answer:

I do not recommend it.

Here are four reasons why:

1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.

2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.

3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.

4 – They look kind of lame — so tough it out.

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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.

Things like:

-What exercises to substitute if you’re working around an injury, and why

-How to select the proper kettlebell weight for specific exercises

-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)

But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.

With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.

But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:

=> Apply to Work with Forest – “Fit Over 40” Kettlebell Coaching Program

Talk soon –

-Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist

Biden challenges Trump to a push-up contest [pic]

In 2019, Biden said that if Trump questioned him on his mental status on the debate stage, he’d challenge him to a push up contest.

Who do you think would win?

I’m guessing Biden could and would win – if the contest were held today, with no advance notice…

…but if you gave Trump 30 days to prepare, who knows?

I wouldn’t bet against him!

Particularly if he had access to the “30 Days to 100 Push Ups” plan at the link below:

30 Days to 100 Push Ups (free bonus)

The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.

Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.

But if you’re like most guys, you probably never actually think you can do it.

However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…

When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.

Get the “30 Days to 100 Push Ups” plan and the home bodyweight training guide by clicking here now.

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement

3 Kettlebell Mistakes that Wreck Your Results

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

And kettlebells CAN be the perfect tool for the job!

But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.

The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.

That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.

Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.

Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.

So how do we fix this?

How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?

You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).

You can 100% do this with kettlebells!!

For example, in our 28-day 1000 KB Challenge 2.0:

  • We give you two workouts per week that give you a mix of strength work and muscular endurance
  • We give you one workout per week that’s more of a muscular / cardio endurance focus
  • We give you two or three “bonus” conditioning workouts per week that are more focused on cardio endurance
  • We give you a complete warm up and cool down each day to address flexibility and mobility and better movement
  • We give you a complete diet plan to follow to make sure you can drop fat and get the best possible results from your hard work with the kettlebells

And whether you follow my program or another one, it’s all good.

The main thing I want you to take away from today’s message is this:

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

More info on the 28-day Challenge here.

…and here’s to your success in 2020 and beyond!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Week 1, Day 1 – 1000 KB Challenge

Tomorrow is officially week 1, day 1 of the 28-day 1000 KB Challenge.

Will you be joining us?

Save your spot now at the link below:

=> https://bit.ly/1000kb2020

Here are 10 reasons you should sign up, if you haven’t already:

1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind

2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes

3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury

Join us now at the link below:

=> https://bit.ly/1000kb2020

4 – You want to improve core strength so that you can reduce back pain

5 – You want to improve your cardio conditioning

6 – You know that you need to be incorporating stregnth trianing into your workouts so that you can strengthen your bones

7 – You want to improve skin elasticity

Sign up now at the link below:

=> https://bit.ly/1000kb2020

8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up

9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up

10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up

Sign up now at the link below, and instantly get access to all the materials you need to get started right away:

=> https://bit.ly/1000kb2020

Look forward to working with you!

-Forest Vance and the FVT Team

28 Day “1000” Kettlebell Challenge 2.0

NEW: 28-day “1000” Kettlebell Challenge 2.0

These are quick-hitting workouts designed specifically for men and women over 40!

If you are looking for a challenging, intense training program, that is also designed with the specific goals and considerations of the 40+ age group in mind…

If you find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type training modes…

If you looking for a program that will help you maintain / gain strength, while improving “functional fitness” and avoiding injury…

I want to invite you to join our upcoming 28-day “1000” Kettlebell Challenge 2.0 for men and women over 40:

28-day “1000” Kettlebell Challenge 2.0

But hurry! We start this coming Monday, October 26th.

-Forest Vance, Kettlebell Expert, Over-40 training specialist, KettlebellBasics.net

7 Minute Flexibility (stretching sequence inside)

I just finished off a short flexibility session this morning to start my day.

This is something that I do almost every morning. I started the routine seven or eight years ago, and it has made a TREMENDOUS difference in improving recovery, mobility, conditioning, and overall athleticsim.

If you are looking for similar benefits, and you aren’t currently doing a routine like this, I suggest you work something like this into your training as well!

Here is the short series from today, if you want to give it a try… I held each of these poses for about 45 seconds each:

  • Low lunge
  • Wide leg stretch / straddle
  • Lying spinal twist
  • Couch stretch
  • Standing legs-apart stretch
  • Seated spinal twist

I also highly recommend a new, more comprehensive program from my fried Logan Christopher, called “7 Minute Flexibility“.

A few words from Logan on his new program:

“Like most of fitness, there are a bunch of myths and inefficient ideas surrounding that of stretching and flexibility.

In short:

Static stretching is over-rated.

…and…

Other forms of flexibility training are under-rated.

Stretching your muscles might make them feel good, but is it really the goal you’re after?

If you want to actually get more flexible it’s important to understand the benefits and drawbacks of all the following:

Static Stretching
Isometric Stretching
Dynamic Stretching

Learn more here.

You’ll also find out how you can become much more flexible in just seven minutes!”

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To sum up, there are some tremendous benefits to be had from incorporating a regular stretching routine into your training, if you’re not already.

You can use the short sequence I shared with you today, or for a more comprehensive solution, check out 7 minute Flexibility from my friend Logan Christopher:

=>> 7 Minute Flexibility

To your continued success

-Forest Vance
Corrective Exercise Specialist
KettlebellBasics.net

(video) 5-Point Deadlift Technique Checklist

*Before we get to today’s article and video, I am curious – would you want a copy of my “5×5 Bolt-On” program?

It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.

So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.

Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!*

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I am slowly building back my deadlift after tearing my pec around this time last year.

(No, your pectoral muscles are obviously not prime movers during a deadlift. But, when you start picking up some heavier weights, you’d be surprised how much you do use and feel them, especially if one is a little weaker and less mobile as you come back from an injury… not to mention, it’s a pretty good demonstration that the deadlift is a TOTAL BODY exercise!)

Here is the 5-point mental “checklist” I think about before a deadlift session. I also try to focus on ONE of these tips – that I, or a client I’m working with – need to work on most, for the workout. Do you think I hit all of these points in the video? 🙂

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5-Point Deadlift Technique Checklist

1 – Set up with the bar just in front of your shins, but not touching them. When you reach down to grab the bar, your shins should touch it.

2 – Take the slack out of the bar when you set up and get ready to lift. This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.

3 – Get your back flat. Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.

4 – The bar path should be straight up and down. NOT around your knees, out in front of your body, etc.

5 – Stick with the double overhand grip for as long as possible. At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.

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Curious – would you want a copy of my “5×5 Bolt-On” program?

It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.

So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.

Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!

Keep training hard, talk soon –

-Forest Vance, Certified StrongFirst Barbell Instructor, KettlebellBasics.net

HIIT-crawl-climb-carry “Hurricane” workout

I love OCR (obstacle course racing) events!

They are a great combo – you have to be able to run and / or hike fast uphill, but you also have to be able to climb, crawl, and carry heavy objects pretty proficently to do well.

Plus you get to exercise outdoors, you get to visit beautiful locations, and you get to be around other positive, like-minded people that are all about strength and health!

Now almost exactly a year ago, I ended up tearing my pec at the Lake Tahoe Spartan Ultra Beast event.

Got surgery to correct it in November of 2019.

And have been training hard all year to get to where I was.

That’s why I was so pumped to have completed a “virtual” Spartan Beast this last weekend!

(It’s a half marathon run, plus 30 virtual “obstacles”.)

Not the same as the real thing obviously, but it still felt great to have something to train for on the calendar, and to get it done.

One of the methods I used to get ready is we call “Hurricane” training. It’s a mash-up of high intensity conditioning moves (jump rope, step ups, running, burpees) and crawls, pulls, and carries.

(We use this method in my OCR Domination program… it’s probably my personal favorite program we’ve put together, and it’s very close to how I train myself.)

Whether you are going to be doing a real or virtual OCR event or not, this is a great method to incorporate into your program for faster fat loss, better conditioning, and improved mental toughness:

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HIIT-crawl-climb-carry “Hurricane” workout
OCR Domination – week 9, day 1

90 Secs jump rope

  • 30 Sec rest
    90 Secs bear crawls
  • 30 Sec rest
    90 Secs step ups
  • 30 Sec rest
    90 Secs pull ups
  • 30 Sec rest
    90 Secs jumping jacks
  • 30 Sec rest
    90 Secs carries (choose your preferred from the last 8 weeks)
  • 30 Sec rest
    90 Secs running
  • 30 Sec rest
    90 Secs burpees
  • 30 Sec rest

REPEAT! (2 rounds total)

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Get the full OCR Domination course here:

=>> OCR Domination

Enjoy today’s workout…

…and here’s to your continued success!

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