Categories
- Martial Arts
- Extreme Training
- Exercises
- Diet and Nutrition
- Muscle Building
- Combat Conditioning
- Extreme Training Routines
- Mental Muscle
Archives
Archive for the 'Exercises' Category
Extreme Training: Kettlebell Swing
August 29th, 2009categories: Combat Conditioning, Exercises, Extreme Training, Martial Arts
The Kettlebell is a Versatile Training Tool for Martial Artists and Combat Athletes.
Hanging Kettlebell
Hanging Kettlebell
This Exercise and Variations will build Explosive Punching and Grabbing Power.
First: Take a Heavy Kettlebell, 44-62 pounds is a good starting weight, a sturdy rope, and find a swing set or power rack to suspend the Kettlebell from.
Second: Suspend the Kettlebell from your support at about your chest height. The easy way to do this is to loop the rope through a metal ring and then through the kettlebell and then once again, making a small pulley arrangement (don’t think, just do it). As you pull the two ends of the rope the kettlbell will lift up. Then tie off the rope by wrapping the excess rope around the hanging portion of rope above the bell and tie in a square knot at the end.
Getting the Kettlebell in position is part of the fun, and the workout.
Exercise One: KETTLEBELL PUSH AND CATCH: Take a firm stance in front of the kettlebell and push the bell with one hand. As it swings back, intercept with the other hand and push again. Alternate hands for 50 – 100 reps. The harder you push the kettlebell, the greater it will swing and the greater the force will be on the opposite hand as you slow and then stop the weight.
After your set, perform 100 punches to a heavy bag, or to the air if you do not have easy access to a bag. Then start again. Three rounds is a good beginning. Once you have completed your rounds, move on to Exercise Two.
WARNING: This exercise is harder than it sounds. The force you can generate can be quite high. AND, PAY ATTENTION. Do not let the Kettlebell hit you in the head.
Exercise Two: KETTLEBELL PULL AND CATCH. This is just like it sounds. Grab the bell and pull it towards you as high as possible without hitting yourself. Next, as the weight swings downwards, catch it with the other hand and pull it back towards you. Repeat for 50 – 100 repititions.
After your set, jump up and do as many pullups as you can in 20 seconds. Then repeat for two more rounds for a total of three rounds. Once you have finished your rounds, move on to the third exercise.
Exercise Three: KETTLEBELL SIDE TO SIDE SWING AND CATCH. Exactly like it sounds. Stand in front of the bell and swing it as hard as you can to the side, twisting your arm across your body as you do so. You should feel your core muscles working – in fact you will discover what the CORE is on this exercise. Let the bell swing across your body and catch it as it passes your opposite shoulder (from the pushing arm) and then swing the bell to the other side repeating the movement.
Perform 25 – 50 of this movement and then drop down and do 50 crunches. That is one round. Do three rounds and see how you feel. You should feel great!
But do not be DECEIVED. This exercise involves the generation and braking of forces much greater than you may be used to (for those exercise physiologists who want to know the science behind the madness, this is a form of plyometrics training). In other words, don’t try to do more the first time. Wait until the next day and see how your shoulders feel. You may be surprised by the soreness in muscles that you didn’t know you had.
Not only are these exercises fun to perform, they will help take your Punching Power to the next level. What more could you ask for?
You asked. Level Two.
Bell and Chains
Ultra-Extreme (do not try this at home).
Hang chains to the kettlebell and perform the above exercises. The counter weight effect of the heavy chains will generate even additional forces in unexpected places as the bell swings in strange and often jerky movements.
BEWARE of the swinging chains. Wear groin protection, perhaps a helmet and mouth guard, and PAY ATTENTION. This Variation is true Warrior Training taken to the EXTREME!
Have fun, train hard (be careful) and let me know how these exercises work out for you. STAY TUNED FOR DEMONSTRATIONS OF THESE EXERCISES AND VARIATIONS AS WE ADD VIDEO CONTENT TO THIS SITE!!!
If you would like to receive more information on Extreme Training, Please sign up for our Free Extreme Training Newsletter Below.
Extreme Training Diet Tip # 1
May 14th, 2009categories: Diet and Nutrition, Exercises, Extreme Training Routines, Mental Muscle
Are you Trying to Lose Fat?
Do you find that the closer you get to Six Pack Abs the harder it becomes to eliminate the last remaining pockets of visible bodyfat?
There is one very important reason for that.
Loosing weight is EASY. EAT LESS. EXERCISE MORE.
Losing FAT, NOT SO EASY. And, most of the Experts who study and write about weight loss are LEAVING OUT VITAL INFORMATION.
You see, at the Extreme Training Zone we discovered that Everybody Responds to Training Differently. This was discussed in a prior Extreme Training Article. Well, it should be no surprise that EVERYONE RESPONDS TO DIETS DIFFERENTLY.
It is important to understand that your body is Designed to Preserve itself. And, everyone’s body is different. We range from people who store everything they eat, to those who seem to store nothing no matter what they eat.
What kind of a person are you? Please!
IN ORDER TO LOSE FAT YOU NEED TO LEARN TO LISTEN TO YOUR BODY. As complicated as your body is, your mind has the ability to monitor, at a high level, what is going on. It just takes a little bit of information, a lot of paying attention to yourself, and a great deal of self control.
Remember, YOU ARE IN CONTROL OF YOU. Consider that if you “lose control” who is left to run the show?
If you truly desire to achieve a lean body – very little visible fat – this RULE will help put you on the right track.
When you have a craving for something, Pay Attention. The Craving is your mind’s way of telling you that something is running low. Notice, the word LOW, not OUT.
In order to lose fat you need to burn fat. Craving Carbs tells you that you’re body is getting close to burning fat, which it would rather not do. Your body is telling you “GIVE ME SUGAR (CARBS) SO I CAN PRESERVE MY FAT AND STORE THE EXTRA.”
What you should tell yourself is “NOW IS EXACTLY THE TIME NOT TO EAT ANY CARBS AT ALL.” Why? Because that craving, or disguised hunger, is letting you know that you’re BURNING FAT. If that does not motivate you and inspire you than perhaps nothing will.
So here’s the rule:
Instead of eating everything in site – which is what many people do when they get a craving – don’t eat anything for two hours. In two hours, eat a piece of fruit, or if it is a planned meal time, eat what you planned (not what you craved).
What you have just done is put yourself in the FAT BURNING ZONE for two hours.
Of course, you could get there by running for two hours to get into the “fat burning zone” (assuming you are in great running shape) and then keep running for another two hours to stay in the “fat burning zone”. Don’t believe it? How many runners do you know carry a healthy spare tire on their otherwise skinny bodies?
In the end, IT’S YOUR CHOICE.
Try this simple tip and you will be rewarded in many ways. You will burn more fat and you will feel more in control of your life, which is in the scheme of things even more important and satisfying.
Stay tuned for more EXTREME DIET TIPS.
If you found this article helpful, or have questions, please leave a comment below. Remember to sign up for the Free Extreme Newsletter which includes additional information on Diet, Exercise and Training.
Develop Punching Power and Build Abs with this Killer Exercise
April 19th, 2009categories: Combat Conditioning, Exercises, Extreme Training
Punching the heavy bag is great exercise and is not only for combat athletes. For the athlete looking to achieve a higher level of fitness and add a challenging and fun exercise, this is it.
It will strengthen and develop the muscles in your abs, torso and hips that you didn’t know you had. And, your back, shoulders, triceps and chest will get a serious dose of training as well. You will notice the fat-burning effects the addition of this exercise can add to your routine.
Sandbag/Weight Hold Punching
The Exercise: Hold a sandbag on one shoulder and punch the heavy bag with the other hand as you circle around the bag in the direction of the punching arm. If you do not have a sandbag, use a kettlebell, or dumbbell that weighs about as much as you can lift to shoulder height and hold there with one hand. Most trainees I have do this exercise use from 40 pound dumbbells to the 150 pound sandbag (for the big guys).
Your target should be to build up to 5 rounds of 100 punches per arm. Each round should take no more than two minutes with a one minute break between rounds. A good start would be to perform 3 rounds (sets) of 20 punches each side with a one minute rest between rounds.
This exercise works nicely as a warm-up or as a finishing exercise on upper-body days. It is extremely challenging, especially as the weight you are holding and the speed and intensity of the strikes increases. I have found that this exercise is also good in between sets of other exercises. For example, do a set of bench press, followed by a set of triceps cable extensions, followed by a round of Sandbag hold punching.
Safety tip: Use a good pair of bag gloves to protect your hands and do not strike the bag with full force unless you are very advanced and have wrapped your hands properly.
Please leave your comments on this article or an exercise tip you may have here. For more information on Extreme Training, please visit us at WWW.ExtremeTrainingZone.com/info
