Pistol Squat Goal and New Kettlebell Workout

This week I am working on the third installment of the Beginner Kettlebell Workout (see below).  Additionally, I have started my training for the pistol squat (one-legged squat).  Whether I accomplish this goal is immaterial but the progression toward the goal is a great off-day workout after my walk-runs.  It doesn't require weights and I have steps that can be used for the step-up portion of the workout.  I will keep you posted on my progress and talk about this on my monthly podcast.

Switch Up to Kettlebell Workouts

Last week and this week I did another beginning kettlebell workout - see workout 1 in the sidebar and workout 2 in this post.  I am finding that I need to have to do heavier weights with the kettlebells to get the cardio work I need.  There is a tipping point where the effort to stabilize the kettlebell makes the whole movement more exhausting.  My problem is that I am wary of starting with too much weight and by the time I progress to a more challenging weight, I want to move on to another workout.  So, I will take better notes and start any other program with a weight just below my ending weight from the previous program.  Since I change up quite a bit, my starting weights should end up being challenging from the beginning.  Note:  I will be posting comments I make on other forums (such as AARP, Power Bar, Fitness, etc.) to break up the tedious nature of reviewing my workouts--it bores me sometimes!  After another week of kettlebell training, I think I am going to return to complexes and make up my own to address my specific needs.

Shoulder Problems Require Change in Workout

Although I liked the Beginner Kettlebell Workouts, they involved too much shoulder rotation (snatch, clean and press, military press) for me.  I decided to finish out this week with the more balanced Kettlebell Workout from Women's Health (Saved by the Bell).  The workout keeps the shoulder rotation down but provides a good variety of exercises.  I will be exploring other Kettlebell workouts for the following weeks.  As I increase my stairclimber intervals (the longest being 26 minutes), the less time I have for resistance workouts if I want to stay under my 60 minute time frame.  When I go back to shorter intervals at higher intensities, I may reintroduce some cardio strength training again (complexes, timed sets, and tabatas) to maintain cardio intensity--my thoughts about this will be on my podcast this weekend.  I am also trying to piece together some different yoga routines into my own DVD so I don't have to think about this as much and can just follow the DVD throughout the day (wake-up routine, flexibility routine, relaxing evening routine). 

New Beginner Kettlebell Workout-Workout 1

For the next four weeks I will be doing the Beginner Kettlebell Workout plan provided by MBodyStrenth.com.  I will modify it for my purposes but the basic structure remains.  There are three workouts and their rotation through the week are changed from week to week-this week they follow in order 1-2-3.  Here is Workout 1 (Circuit of 4 rounds with 6-10 reps; exception is the Turkish Get Up with only 3 reps):

• Turkish Get Up (I do a half get-up)
• Clean and Press
• Windmill
• Front Squat

Do the above starting with left side and the going through the right side; at the end of each side to Kettlebell Swings (2-handed) for 15 reps.

They have an interval plan but I am just following my stairmaster program -- increasing time each week as I decrease repetitions and increase weight on the Kettlebell Circuit.  I will include video clips for each of the moves or the whole routine when possible.

High Intensity Interval Training

I told you in a previous post that I was doing my final intervals incorrectly.  They are supposed to be 60/60 work to rest, not 60/30 work to rest.  So, I don't think I was getting enough recovery time (especially with the pyramids at the end of the strength training sessions).  So, I have changed back to 60/60.  However, I try to keep my cardiovascular sessions short and intense.  Unfortunately, the high intensity interval training I am doing means I should be working up to 12 rounds of 60/60, meaning at least 25 minutes, meaning I may have to change my finishers or strength workout as I get past 15 minutes (which means in another week).  Luckily, that is when I will be changing programs again.  Another modification I will need to make next week is changing the alternating bench press to something that is more rehabilitative in nature.  My left shoulder cannot lift much more than 20 lbs and with a limited range of motion.  I realize this is a long-term issue and will need to continue to modify these moves--so, more rotator cuff exercises or specific exercises for pre-operative surgery.  Another item I noticed while doing burpees (or squat thrusts), my arms are really short and inhibit the movement.  So, I will either at a step (to allow for more room) or I will do a frog squat to shorten the leg of my bent knees.  It changes the emphasis but allows me to do the motion without injury to my hands.  One good thing is that fitness professionals are starting to realize certain movements do need to be modified so a larger group of folks can use them--turkish get up is a great example--and when I return to a kettlebell workout, you will see a number of variations on this particular movement.

January 2011 Podcast

Come train with me throughout 2011 and start your fitness today!

January 2011.mp3

Dynamic Warm-Up for January 24 - February 7

In the sidebar video, I have an example of a dynamic warm-up.  Although this warm-up is specific to field hockey, it could also be used as a general warm-up.  My warm-ups proceed a weight training session so I tend to do movements more similar to those movements.  For the next two weeks, I will do an adaptation from the Cardio Strength Training book by Coach Dos and use his body weight warm-up but instead of 5 repetitions, I will do 10 repetitions of each exercise.  These were highlighted in a previous post:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Side Squats

Last week I did some Density Workouts + Timed Sets (precursors to Tabatas) and will rotate out the Tabata and replace with the last phase of my Super Basic Kettlebell Workout (up to 60 seconds work and 20 seconds rest) and change the exercises in my Density Workouts.  I will review these in my upcoming posts.  Cardio will continue at 60/30 work/rest and may be offset by Tabata workouts periodically as I continue to rotate through new methods and techniques and measuring my success.

Illness and Weather Conspire to Slow Progress

This past week I contracted a cold and the weather was difficult, making working out at the gym harder and getting outside almost impossible.  I did my normal workout at the gym but took the intensity down a notch or two.  My outside walk/run became a walk/walk.  Although I am recovering, I will maintain the lower intensity until my cold symptoms are completely gone.  This means I am behind on my progression and will need to backtrack some but I will still be on track to continue my Density Training/Kettlebell Hybrid workout.

Density Training

I am starting 2011 off with a combination of training methods; Density Training and Kettlebell Training.

Density Training:  According to Robert Dos Remedios, CSCS, density trainig is a complete hybrid of both metabolic training and strength training.  The loads are in the strength training ranges bu the pace of the training builds work capacity and fitness.

Circuit Set-Up:  Based on Charles Staley's work, the following rules set up your density sessions.

1. Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
2. Pick a weight you can do 10-12 repetition maximum.
3. Move from exercise to exercise in a circuit format
4. Move as fast as you can taking rest as you need to; your goal is to get as close to averaging a set per minute as you can.

Exercise Menu:  You choose an exercise from each of the menu categories and then decide on the amount of weight you want to use.  Start with 10-, 15-, or 20-minute sessions to see how many sets you can complete in this time period--the goal is to complete a set per minute on average.  Keep track of your sets and alter your loads based on how many sets you are able to complete on subsequent density workouts. 

Although Coach Dos had four favorite combinations, I choose my own combination and will share this with you in my next post.  I will start with 10-minute sessions followed by my current Super Basic Kettlebell Workout.  I have progressed in both weight and time (45 sec work/15 sec rest) on that particular circuit.  I am keeping my density workouts short while doing dual workouts and will lengthen them to 20-minutes when they become my solo workout.

New Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

New Warm-Up

Since I am starting a new kettlebell complex this week, I will be changing my warm-up:

• Alternate Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mt. Climber
• Side Squat

I do 5 repetitions of each exercise using my own body weight and then move on to the kettlebell complex.

Underground Athlete Workout

This past Saturday I went to the Underground Athlete for my workout--started with foam rollers followed by a dynamic warm-up, kettlebell swings and then moved on to a 8-station circuit at 10/20 second work to rest intervals.  I was familiar with all the exercises but had some trouble getting my footwork down on the lateral box step.  We did some front squats with kettlebells at Tabata intervals of 20/10 x 8.  I was pretty exhausted from that.  I like this kind of work out and certainly working with others is motivational; it was good to get instruction on some of my form with the Turkish getup, kettlebell swings, and split squats.  This feedback will help enhance my workouts and let me know I am on the right track in developing my own workout routines.  As you would expect, I will be starting a new round this week and will update all in a few days.

New Workout-Intermediate Kettlebell Workout (Cardio Strength)

As I have mentioned previously, I mix and match workout styles.  This is based on Cardio Strength Training advocated by Dos Remedios.  I do these complexes before my normal weight lifting program.  The next two weeks I will doing an intermediate kettlebell training complex, progressing from 3 sets of 6 repetitions to 3 sets of 10 repetitions by the end of the 2-week training period.  I tend to keep the weight the same but will make adjustments as necessary.  Before each complex, I do a corresponding warm-up.  For this particular workout I will do a body weight warm up of the following:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mountain Climbers
• Side Squats

I do 5 repetitions of each exercise once, then I start the kettle bell complex:

• Alternating Swing
• Clean and Press
• Windmill
• Overhead Squats

I am using the 12 lb kettle bell as that is the heaviest I can use on both the clean and press and windmill.  I have difficulty with the kettle bell movements that require the kettle bell to be placed on the forearm because my grip is weak but I have learned the technique to avoid that after a couple of sessions.  Although I have pooh-poohed kettle bells as just another "fad" I do find it lends itself to more movements than a dumbbell and the weight does change through the movement requiring your body to adjust more.  With that being said, I still believe most individuals can maintain adequate fitness levels without a kettle bell or for that matter a dumbbell--but becoming more aware of your options does make fitness more fun.