Tuesday, July 17, 2007

Training to transform

Regarding the question about my training for this transformation contest:

Over the past few months I have spent a great deal of time and effort researching and studying the art and science of fat-loss.Two of the most knowledgeable guys in the world on the subject are Craig Ballentyne, Men's Health magazine writer and author of Turbulence Training and Alwyn Cosgrove, author of Afterburn Training, who I have already mentioned. The two programs are more alike than different and they have proven track records.

I have adapted the principals of TT and Afterburn to my bootcamp classes and to applied them to Kettlebell training. Craig was interested enough to interview and have me write an article on the subject for his membership site http://www.ttmembers.com/ .

The simplified formula is this: Alternating/supersets of non-competing full-body movements + Intervals. Also known as hard freakin' work.

This is the basic template I have been using for clients and will be using for myself for the next several weeks.

Here is yesterday's workout:

24kg For all
A1-dbl Squat 3x8
A2- Renegade Row 3x8/8
B1- Dbl Clean & Press 3x8
B2- V-up 3x8
Snatch 4x15 (2/side) w/ Jog / Walk 1:30-2:00
94 degrees

4 comments:

Le Tutor Language School said...

Dave,

This is what I'm talking about. In your posts you assume that everyone reading understands the vocabulary you are using. I would like to try your workouts but have no clue what are double squats, v-ups, or renegade rows.

Please help.

Iron Tamer said...

Gotcha. The best way to help you right now is to just explain things, so keep asking, OK?

Double squats are front squats with 2 kettlebells.

Renegade Rows- in a pushup position on 2 kettlebells, holding the handles, alternately pull a kettlebell to youe waist while supporting your body with the other hand.

v-up-
lie on your back, arms extended overhead. Simultaneously sit up and raise your legs until you for a "V" shape w/ your body, but touch your toes or knees.

Le Tutor Language School said...

Got it.

Sara Cheatham M.S., RKC II & Team Leader said...

Dave,
I like it, I like it. Simple and sinister- that's how we do! ;)