Thursday, February 26, 2009
Thursday, February 19, 2009
Monday, February 16, 2009
This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, I find it interesting that he is reported to be very dedicated to his daily workout routine. In addition to playing basketball, he is reputed to and puts get a 45-60 minute workout day in and day out.
I have known for a while that kettlebells travel on Air Force One. Hopefully that hasn't changed. One of the cornerstone workouts outlined in Enter the Kettlebell is the Secret Service Snatch test. The rules and execution are simple: Ten minutes, as many snatches as possible. You can put the kettlebell down or switch hands as often as you like.
Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. I am going to lend my expertise in this regard to cut Obama’s workout time WAY down ( if only I could do that to defecit spending....) . I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.
I am going to simplify the process for Obama by designing workouts that involve nothing more than a 24kg kettlebell and can be done on Air Force One or in the comfort of the Oval Office.If Obama has only ten minutes to workout:Do the Secret Service Snatch test. Try to get at least 200 reps.
If Obama has 20 minutes to workout:
Program Minimum, also outlined in Enter the Kettlebell
Turkish Getups- Aternating hands each rep, perform as many reps a possible in eight minutes. Rest a couple of minutes then do swings at a pace of :30 work and :30 rest for 10 rounds.
I hope the President will appreciate this quick and brutal fitness plan that works with, not against, his schedule. And if the President can find time to get in a workout, there is no excuse for you not to do the same.
Friday, February 13, 2009
Here are a few of mine, with some commentary:
Beyond BodyBuilding, Power to the People, Enter the Kettlebell-
All by Pavel and available from Dragondoor. To put it simply, if not for Pavel, I wouldn't be writing this blog or doing what I do right now. It is tough to narrow it down, but these are my favorite three strength books he has written to date.
The Mighty Atom: the spiritual Journey of Joseph Greenstein-Ed Speilman
An amazing story of a man who did things that are beyond strong, venturing into impossible. Hard to find, I got my copy from Dennis Rogers.
The Purposeful Primitive - Marty Gallagher
One of the best books I have ever read from a a man who has been deep in the trenches for a LONG time.
Destroying the Dogma: Real world Fatloss-Alwyn Cosgrove
A fitness professional's guide to developing and implementing effective fat loss programming from one of the most trusted guys in the business.
Rock, Iron, Steel-Steve Justa
Gripmaster's Manual-John Brookfield
Both available from Iron Mind. Outside the box stuff from two very strong men.
Keys to Progress-John McCallum
Also from Iron Mind. Enteraining, informative look at the way it was done in the days before drugs.
Tuesday, February 10, 2009
March 14th, 2009-
Click Here To Register
April 18th, 2009-
Kettlebell Basics and Beyond
Click HERE for Details
Mark Lehmkuhl RKC
RKC Level Two Instructor Course
June 26-28 2009
Click HERE for Details
Derby Vermont on 7-18-09 contact Ben Warstlerfirstname.lastname@example.org
32kg singles in the BUP 10 r, 8 l (2 reps on the L lost control)
40kg x 1r/1 hold on l
48kg BU holds 2x per side about 7 seconds
40kg MP 2x5/5
44kg MP(40+4kgKB in one hand) 2 x3/3, 2x 2/2
48kg press 3x1/1
52kg pushpress 3x1/1
48kg snatch ladder 2x1,2,3,4 on the minute, 1:00 rest between ladders
32kg snatch 1x10/10 rest 1:00
2x7/7 :15 rest between.