Today I wanted to provide another installment of our Inferno Fat Loss program. Holidays are here and so is intense training. You will notice we are integrating the TRX and kettlebells with our Ultimate Sandbag. These are perfect compliments to the Ultimate Sandbag and make training fun and challenging. Infinite variations are possible when you use these three simple tools.
Today we have the following:
Renegade Rows with One Leg Suspended: Adding one leg suspended causes the trunk muscles have to brace harder and uses the ab muscles even more. A nice progression on the classic renegade row, plus shows which side can stabilize. The use of the Ultimate Sandbag makes it more challenging to row without simply increasing the weight of the sandbags!
Alternating Kettlebell Snatch, Squat, Swing: A great hybrid with the kettlebell that gets you flowing fast and hits just about every muscle in the body! The alternating makes it a little harder to completely groove the lift so you have to work just that much harder!
TRX One Leg Burpees: Ok, a burpee is bad enough, however, being suspended and in sand makes it that much worse! If you don't have the sand available one leg being suspended is good enough. This adds more flexibility training, lateral instability, and exposes any weaknesses to your cardio, mobility, or lower body strength.
TRX V-Flye and Biceps Curls: Hey, isolating muscles isn't a bad thing, it is only bad if it makes the bulk of your training program. Adding in some isolation movements can enhance the body's stablizers and "fill in the holes". Many great lifters have used this technique to bring up weaknesses and prevent injuries. Heck, who doesn't like good arms;)
Sandbag Hand to Hand High Pulls: No, these aren't your classic high pulls, you will want to deliberately throw them at angles to greatly challenge the core, hips, and grip! The sandbags are hard to grab and ripping them up is practical for just about anyone who wants great strength. Changing up the angles makes it impossible to groove this lift!
Sandbag Ski Jumps: No joke on this one, especially in sand!! However, if you are just using the floor it is still a powerful drill. Jumping laterally often throws people for a loop, however, adding in a rotational pull of the sandbag makes it one of the best exercises for building lateral stability of the body. Not to mention, doesn't take long to smoke the legs.
Just as with all our Inferno programs, it isn't about just making you tired. It is about making your body strong, mobile, and athletic. Take our challenge of performing these programs yourself and email me at josh@sandbagexercises.com!
Showing posts with label kettlebell workouts. Show all posts
Showing posts with label kettlebell workouts. Show all posts
Wednesday, November 4, 2009
Sunday, November 1, 2009
You Thought You Were Advanced
Alright, Halloween is over, but you know what that means! It means that the holidays are here along with all the temptations of poor food options, stressful family situations, and end of the year demands from work. All reasons that many people fall prey to gaining weight during this time of year.
That is why I wanted to start releasing our Inferno Fat Loss Program now!! The whole idea is to create 30 minute workouts that actually do some impressive changes. What is different about THIS fat loss program? For many, the exercises in these programs are brand new and hit the body in ways they never trained before. The mistake many fat loss programs make is the simply rely on "cardio" type of exercises which burn some calories but do little to improve strength, muscle, or reduce injuries. The Inferno programs implements exercises that do all of this.
Inferno also is the first time that the best training tools; The Ultimate Sandbag, TRX, and kettlebells have all been integrated into a systematic program that is designed for improved fitness in minimal time. Utilizing these tools gives us infinite exercises that we can perform and modify depending upon the various fitness level of the individual. All these exercises require all the muscles to be involved therefore, increasing the amount of calories burned and muscles strengthened.
These aren't circus exercises either! I know some of these might seem like "trick" exercises but let me explain...
Single leg clean and press: If you can progress to having a leg suspended this means we can focus on both stability of the hip and tap into the glutes and hamstrings more! The side to side movement the TRX allows for means the hips have to work harder to maintain balance. It also is a sign that the lower leg must work harder to stabilize the body. One of the biggest deficiencies is in the lower leg. Using the Ultimate Sandbag provides another unstable challenge. Because you can not groove this lift the body has to work harder to perform each rep. Lastly, the gripping challenge of a loosely filled sandbag means the hands and upper body are being challenged.
Single arm row to rotational press: Using the TRX we can make a bodyweight exercise incredibly intense for the elite or helpful exercise for those just starting a fitness program. Just by adjusting how close you stand to the TRX unit dictates the level of difficulty of the exercise. This one arm row variation is nothing like the dumbbell row. Here the TRX takes away a lot of the cheating that often happens on the dumbbell version. Adding in a rotational press of the Ultimate Sandbag gives us even more rotational abdominal training as well as intense arm training.
The Tactical Lunge: An amazing exercise to challenge both the legs and the lungs. The swinging and passing motion of the kettlebell changes the stability of the movement. The more the kettlebell moves the harder the exercise becomes. The tactical lunge should be fluid and smooth. Oh, btw, being in sand makes this drill a nightmare!
The Ultimate Sandbag Cyclone: There may be no other exercise the fills in the holes of the body's strength like the Cyclone. This movement takes in all of the body's core muscles, from the deep ones to the more superficial, no muscle is left unturned.
The Ultimate Sandbag Swing: The swing is known to be a great drill for the hips and low back, however, we can change the implement to add a new twist. Using a loosely filled sandbag makes this not only a great "cardio" challenge, but grip as well, yes more than a kettlebell!
These exercises give great synergy and promises not to disappoint. In only a few weeks our NEW Inferno DVD will be here for those that want to excel during the holidays.
Wednesday, October 7, 2009
Can YOU Keep Up with Pink?
This workout can make even the toughest men feel very humble, see if YOU can get through it!
Tuesday, September 22, 2009
New Interview
The last couple of months have been an explosion for our Sandbag Fitness Systems. After many years of work, it seems we are making a dent in the "functional training" industry. Most exciting isn't the fact we have been bringing back the use of sandbags, but putting forth the science and meaning behind sandbag training.
Just last week I had the pleasure of being interviewed by world renown strength coach, Charles Staley. I have known Charles for some time, but still being interviewed by one of the most well respect strength coaches of our time is very exciting! We talked for about an hour and I think I even got Charles pretty psyched about sandbag training.
Check it out:
Don't Miss out on the Advanced and Burly Bag Sale Going on Now:
Monday, September 21, 2009
You Can't Miss This
For the past four years I have been trying my very best to teach people the benefits of sandbag training. No, not just they are hard, but the science that really does exist behind this form of training.
Every time I run a workshop or certification the light bulb goes off! It is as though once people see and feel the power of the type of training we are talking about, sandbags quickly become a staple of their training programs.
Here is what one attendee thought of my recent L.I.F.T. certification:
"The L.I.F.T. seminar is easily the best I've attended. I'm an aspiring personal trainer, with some experiance from lots of different things, Kettlebells, sledgehammers, bodyweight and so on. I'm a huge fan of functional training, and that's what I like about Josh's methods. It's not overly complicated, it is highly effective and usefull, and it is actually fun. Also I like the emphasize on the corrective and rehabilitating aspect. Even though that is not the main purpose of the training, it is a very nice b-effect. I have several bio-mechanical issues I've been struggling with for years, and several of them improved heavily during the seminar, leaving me better not worse after workout. There's no doubt in my mind that couch Henkin is on to something really great here. And yes, you can build some serious strength with this;) This is going to be a major staple in my regime, both for myself and clients." Henrik Eberhardt, Norway.
I am happy to announce that we have a one day workshop in Irvine, California coming up October 17th for a crazy low price.
NSCA Members: $149Students: $99Non NSCA Members: $179On-Site Registration: $199
Thursday, September 10, 2009
Is Your Workout Dumb?
“Tough”, “hard”, “improves coordination”, “powerful”, these are all terms people throw around as though they actually mean something. Program after program, person after person, I hear references to these terms that end up meaning nothing.
For example, swimming 2000 meters is hard for me, however, does it mean I should be trying to accomplish it? Does it have any relevance to my fitness goals? Performing ten minutes of kettlebell snatches is tough, again, does it have any meaning to my goal? People often mix up very specific training for general fitness. In the two examples I just gave both would be useful, but to two completely different types of athletes. Improving in both of these fitness tests would require very specific training and if getting better at them had meaning to your fitness goals then spending considerable time training for them would be worthwhile.
However, what I often see is the random testing of ones self to these relatively meaningless tests. A test is only good if it provides feedback upon a desired outcome that has meaning. That leads me to my other two favorite statements, “improves coordination” and “builds lots of power”. Again, two of the most vague statements that one could possibly say.
Let’s take a look at “improving coordination”. My favorite definition of coordination is, “the harmonious functioning of parts for effective results.” In strength training terms we have two slightly more scientific definitions of muscle coordination, intermuscular and intramuscular coordination. Intermuscular coordination refers to the ability of the muscles to work together to perform a task efficiently while intramuscular coordination has more to do with maximal motor unit recruitment, rate coding is optimized (firing rates of motor units), and syncrohonization, activation of motor units in a synchronized manner. Ok, I am not saying all this to be a jerk, however, I do find it important to realize that we use terms commonly without much meaning behind them.
Most times people refer to coordination to my first definition, basically, they learn how to move better. In this respect, coordination is very important, however, many coaches are prescribing programs that do very little for coordination. Why? Many programs fall into the trap of being very redundant, same patterns, same speeds, same ranges of motion.
Let’s look at some classic patterns. Here is a program commonly prescribed for upper body strength:
Military Press x 5
Chin-ups x 5
Bench Press x 5
A quick look at this type of routine and you may find nothing really that wrong with it. I hate to say wrong, but more lacking imagination and training a lot of fitness qualities we need. During our L.I.F.T. certification in Sweden we talked extensively why it was important to build complexity and to analyze many needs into a routine. Let’s look at the same routine with three different L.I.F.T. types of programs.
Workout Option A
Sandbag Shoulder to Shoulder Press x 5
Body Row with Hands Pronated x 12
Band Horizontal Presses x 30 seconds
Workout Option B
Eccentric Pull-ups x 3
Suspended Pike to Push-up x 10
Sandbag Clean and Push Press x 15
Workout Option C
Single Arm Suspended Push-ups with Arm Extension x 5 each side
Single Arm Band Row with Pause for 2 seconds x 10 each arm
Sandbag Around the Worlds x 30 seconds each side
You can see how quickly we add some much needed sophistication to a relatively simple concept. We have not taken away from the general idea of an overhead, horizontal, and upper body pull. Instead we have changed a few important variables.
Not every repetition and set scheme is the same. Since the body needs to be challenged with some higher strength intensities, moderate, and endurance, we have organized the exercises to reflect this. The first exercise in the series is designed to provide the higher intensity levels and will be performed when the body is more fresh. The intermediate schemes are in between, and endurance is laid at the end of the routine when fatigue is at the highest.
We have shown many different patterns in which to stay true to the idea of overhead, horizontal, and upper body pull. This goes very well with the Pavel Tsastouline idea of “same, but different”. Changing the rep/set schemes, implements, and patterns allows us to train these natural patterns of movements in a way which our body’s “encyclopedia of movement” grows.
Speeds and ranges of motion have been manipulated to stimulate other fitness qualities and coordination patterns. Simply changing speed or the range of motion can often provide a completely new stimulus to the body. Plus, we have added in the much neglected part of isometric training with some of these movements.
A workout like this can be easily modified to any fitness level simply by adjusting patterns or levels of progression. This means we can make some of these “corrective” in nature or even high level of performance.
Hopefully you can see now that most of the routines and programs that we are following are not building us long-term success. They are sacrificing some immediate specialization for the sake of long-term progress and results. Don’t be fooled into performing a routine just because someone said it was “hard” or “tough” make sure that the programs you are following are matching the goals YOU have set forth.
Next week I will share some videos demonstrating these concepts in further detail and releasing a NEW sandbag challenge!
In Strength, Josh Henkin, CSCS
http://sandbagfitnesssystems.com
For example, swimming 2000 meters is hard for me, however, does it mean I should be trying to accomplish it? Does it have any relevance to my fitness goals? Performing ten minutes of kettlebell snatches is tough, again, does it have any meaning to my goal? People often mix up very specific training for general fitness. In the two examples I just gave both would be useful, but to two completely different types of athletes. Improving in both of these fitness tests would require very specific training and if getting better at them had meaning to your fitness goals then spending considerable time training for them would be worthwhile.
However, what I often see is the random testing of ones self to these relatively meaningless tests. A test is only good if it provides feedback upon a desired outcome that has meaning. That leads me to my other two favorite statements, “improves coordination” and “builds lots of power”. Again, two of the most vague statements that one could possibly say.
Let’s take a look at “improving coordination”. My favorite definition of coordination is, “the harmonious functioning of parts for effective results.” In strength training terms we have two slightly more scientific definitions of muscle coordination, intermuscular and intramuscular coordination. Intermuscular coordination refers to the ability of the muscles to work together to perform a task efficiently while intramuscular coordination has more to do with maximal motor unit recruitment, rate coding is optimized (firing rates of motor units), and syncrohonization, activation of motor units in a synchronized manner. Ok, I am not saying all this to be a jerk, however, I do find it important to realize that we use terms commonly without much meaning behind them.
Most times people refer to coordination to my first definition, basically, they learn how to move better. In this respect, coordination is very important, however, many coaches are prescribing programs that do very little for coordination. Why? Many programs fall into the trap of being very redundant, same patterns, same speeds, same ranges of motion.
Let’s look at some classic patterns. Here is a program commonly prescribed for upper body strength:
Military Press x 5
Chin-ups x 5
Bench Press x 5
A quick look at this type of routine and you may find nothing really that wrong with it. I hate to say wrong, but more lacking imagination and training a lot of fitness qualities we need. During our L.I.F.T. certification in Sweden we talked extensively why it was important to build complexity and to analyze many needs into a routine. Let’s look at the same routine with three different L.I.F.T. types of programs.
Workout Option A
Sandbag Shoulder to Shoulder Press x 5
Body Row with Hands Pronated x 12
Band Horizontal Presses x 30 seconds
Workout Option B
Eccentric Pull-ups x 3
Suspended Pike to Push-up x 10
Sandbag Clean and Push Press x 15
Workout Option C
Single Arm Suspended Push-ups with Arm Extension x 5 each side
Single Arm Band Row with Pause for 2 seconds x 10 each arm
Sandbag Around the Worlds x 30 seconds each side
You can see how quickly we add some much needed sophistication to a relatively simple concept. We have not taken away from the general idea of an overhead, horizontal, and upper body pull. Instead we have changed a few important variables.
Not every repetition and set scheme is the same. Since the body needs to be challenged with some higher strength intensities, moderate, and endurance, we have organized the exercises to reflect this. The first exercise in the series is designed to provide the higher intensity levels and will be performed when the body is more fresh. The intermediate schemes are in between, and endurance is laid at the end of the routine when fatigue is at the highest.
We have shown many different patterns in which to stay true to the idea of overhead, horizontal, and upper body pull. This goes very well with the Pavel Tsastouline idea of “same, but different”. Changing the rep/set schemes, implements, and patterns allows us to train these natural patterns of movements in a way which our body’s “encyclopedia of movement” grows.
Speeds and ranges of motion have been manipulated to stimulate other fitness qualities and coordination patterns. Simply changing speed or the range of motion can often provide a completely new stimulus to the body. Plus, we have added in the much neglected part of isometric training with some of these movements.
A workout like this can be easily modified to any fitness level simply by adjusting patterns or levels of progression. This means we can make some of these “corrective” in nature or even high level of performance.
Hopefully you can see now that most of the routines and programs that we are following are not building us long-term success. They are sacrificing some immediate specialization for the sake of long-term progress and results. Don’t be fooled into performing a routine just because someone said it was “hard” or “tough” make sure that the programs you are following are matching the goals YOU have set forth.
Next week I will share some videos demonstrating these concepts in further detail and releasing a NEW sandbag challenge!
In Strength, Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Sunday, July 26, 2009
A Special Situation
Ok, this was COMPLETELY unplanned!!! When I launched our new filler bags last week I wasn't anticipating getting slammed with so many emails from customers who already had our product just wanting our new white liner. The question quickly became, "can I buy just the white liner" and to be honest my initial answer was no!
Not because I am trying to be a tough guy, just the opposite. We have quite a few people email daily confused about which Ultimate Sandbag is right for them, adding the white liner option would make things even more confusing. Additionally, the new filler bags are not cheap! Keeping things in the USA is very important for me, but it does come with a higher cost. Yeah, you may see that our prices were raised slightly, but we actually decided to eat some of the cost because selling a superior fitness tool is more important than doing it for cheap and making more money! Doing them together did make it a little more manageable.
However, since I want to give you guys what you really want and thank you all of you that have been such strong supporters, I am going to do a one week special on the white liners. Here is the deal though....you will only be able to purchase them buy themselves for one week, they won't ship out till a week from tomorrow as we will only order as many as we need. So it will take 2-3 weeks to get your white liners. In addition, they must be used in some type of canvas filler, we won't guarantee any of them that were used by themselves.
Believe it or not, all that we do is with you guys in mind and we want your sandbag training experience to be the best it can be. So, you can choose from the three sizes below:
Thursday, July 23, 2009
The Best Just Got Better
People generally don't understand that I take Sandbag Fitness Systems VERY seriously. It isn't a "side project" or something that I do recreationally. That is why I am constantly striving to make my program and The Ultimate Sandbag the best training tool available. I believe that goal was accomplished with our innovation of our filler bags. A great concept that other companies have tried to copy, but have made poor copies.
While our filler bags were very effective, I knew they could be better. Want to see what we have done check out the video below:
These new bags will be shipped out starting Monday with all our packages!!!
Wednesday, July 1, 2009
What a Navy Seal Has to Say...
Since I first talked about the "3 Rounds of Hell" I have had so many great emails from people telling me how brutal it was and how almost impossible it seems. I began to think if I had made the challenge too hard as I had yet to receive an email or video about anyone accomplishing it. Then the challenge got its own test!
A former Navy Seal and current special operations soldier "Tim" came back to Arizona after some recent military training. "Tim" is absolutely no stranger to hard workouts, the times I have worked with him it just simply amazes me his mental toughness, it is just from another planet! However, after catching up with "Tim" for a bit he asked me if I had anything new for him. That is when I thought I would unleash the "3 Rounds of Hell" on him. To say he was excited was an understatement!
The next day Tim dedicated his whole workout to trying to accomplish the "3 Rounds of Hell". I was very intrigued to see if someone could get through it or would I have to modify some of the criteria? Tim weighed in at 215 so we figured out he would use the large sandbag loaded to 150. After a brief, but focused warm-up Tim tackled the challenge. The first round seemed almost easy, the second you could tell some fatigue was coming, the third he almost looked mortal!!! He did it!! Yes, Tim completed the "3 Rounds of Hell", but laid on the ground for a good ten minutes.
Tim thought it was a heck of a challenge because it tested not only his strength, or endurance. It tested his willpower, his hands, his upper body, lower body, EVERYTHING! Sad thing is he was contemplating a "5 Rounds of Hell"! Well, until more mortals accomplish this goal I think I will stick with the three rounds, but that doesn't mean I don't have some tricks up my sleeve.
I am going to start launching a video series on how to train for the "3 Rounds of Hell". Most people would assume that simply trying to do more and more work with shouldering would be the best route, but that isn't so. There are many supplementary exercises one should employ that will greatly enhance your ability to get through the challenge.
The first mistake people make is they don't realize that the upper body is heavily involved with repeated bouts of heavy shouldering. Often it is the hands, upper arms, and upper back that fail people. The gripping and shifting of the weight can seem as though it adds severe weight to an already heavy implement. What can you do? These are exercises I like to implement and will talk more about in later videos:
1. One-arm shouldering
2. Bent-over row grabbing on the sides
3. Bear Hug rowing
4. Bear Hug walks
The next most common mistake is that people don't have good enough flexibility in their hips to keep the repeated hip drive going. When people are tight and try the challenge they will find that they start using their low back as a prime mover and they move very inefficiently and become tired VERY FAST!
What can you do? These are some of my favorites...
1. Hurdle Zercher Squats
2. Overhead Lunge
3. Heavy Bear Hug Squats
4. Overhead Chops
Of course you also have to be strong in the hips and low back. What can you do besides just shouldering?
1. Shouldering Suspended Lunge
2. Zercher Goodmornings
3. Get-up Bridge
4. No Pivot Half Moon Snatch
So, you see there is far more than just shouldering over and over. These twelve supplementary exercises will go a long way in building that foundation. Next time I will show you some of them in action and we will go more into how you put it all together into a program that will let you dominate the "3 Rounds of Hell" like Tim did!
Sunday, June 28, 2009
Quality is the Proof
I was so shockingly (but pleasantly) surprised when I opened my email today and saw a video link by New York based bootcamp instructor, Nii Wilson. It wasn't that Nii emailed me, in fact, he is a incredibly enthusiastic trainer. The surprise was the video he made completely unsolicited by me. Nii had spoken to me some time ago about how excited he was in regards to the quality of our sandbags. While I always appreciate the kind words, Nii's perspective was very unique.
Making a perfect product is pretty tough, but we stand behind our Ultimate Sandbag and often help people out if anything seems wrong. This is far more than most companies that won't even write back. Check out Nii's well done video though and see if the Ultimate Sandbag is for you!!
Unlike most people, Nii had spent time in the military and in their logistics department that was in charge of materials for soldiers. This meant that Nii was more than familiar with the concept of army duffel bags and their use for training. There are a lot of people that still try to argue with me that a homemade version of their sandbag is the same as our Ultimate Sandbag. Others believe that it is close enough that the extra money isn't necessary. Well, after Nii's video I was even more amazed how our research and development had created such a unique training tool.
Making a perfect product is pretty tough, but we stand behind our Ultimate Sandbag and often help people out if anything seems wrong. This is far more than most companies that won't even write back. Check out Nii's well done video though and see if the Ultimate Sandbag is for you!!
Saturday, June 27, 2009
Lessons of Adversity
I was laying there in bed, just wishing that I didn’t have to get out of bed because my head was pounding, my right arm throbbing, and oh feeling a little nauseated doesn’t help. No, it is the flu, cold, or any new disease. It is the normal process of dealing with oral reconstructive surgery that I have been going through for the past year.
Why tell you this? I find every injury and situation has taught me a lot about training, attitude, and how to coach people better. It is also my hope to share my own challenges because I know many of you are facing similar situations and you are putting forth everything you can into finding motivation to train.
Trust me when I tell you I understand the such challenges. Coming from someone who absolutely LOVES to train, push themselves, I have found the last year extremely challenging. However, I have found some techniques that have made it a little easier.
- Train! That may seem weird or easy for me to say, but there are days where I feel like it is an accomplishment getting out of bed and being able to work with my clients. Yet, I feel so much better to train, but how do you get to that point? My first rule is to find anything that allows you to train, that might be simply going for a walk, do some biking, yes, get on the horrid cardio equipment at the local gym. More times than not simply doing a simple workout will improve both your physical and mental well-being.
That also goes for your strength training. The sandbags have been a great means for to do a lot with very little energy. Performing brief circuits very frequently has been an important way for me to keep my metabolism and strength gains stable. In fact, recently I was in Chicago for a conference and was able to train with my good friend Nick. Nick is one strong guy, especially for his bodyweight. I felt less than adequate because Nick always displays amazing energy and enthusiasm and lately I have been working hard for both.
Barbell back squatting was on the menu for the day and to be honest, it was one of the last things I felt like performing. At a bodyweight of 180 Nick was performing clusters with 335, most impressive! Me on the other hand? 335 for most my size should be a relative easy weight. However, I hadn’t barbell back squatted probably in six months or so. I had to move to sandbag squatting variations to take pressure off neck and hoped to take this time to strengthen my trunk with the sandbag variations. In addition, I moved to more single leg work as my form of keeping my leg strength up.
I was inspired by Nick’s work though and although I could tell my body was more than off I wasn’t going to let him completely show me up! Getting underneath the bar I was a little bit nervous about what the results would produce. It wasn’t just about my body, but what if all this other work really didn’t transfer, after all much of my ideas weren’t practiced by elite or very experienced lifters. When I walked out of the rack though I felt strong, stronger than I typically had with this weight on my back in the past. While I didn’t have the endurance to perform many repetitions, I was extremely excited about the transfer that I had experienced and that when this surgery was done I would reach new heights in my training.
- Nutrition is MOST Important: This can be equally as challenging, food often tends to be emotionally based as well. Think of when you have been most down, MOST people will often let their nutrition go. This is also a challenge considering when you aren’t well only certain foods sound good. Yep, there are days where the only thing that sounds tolerable is crackers or soup. So, what do you do? What you have in the house is of utmost importance. For me, that meant having flaxseed based, gluten-free, crackers on hand. It meant having homemade vegetable soups ready to go made out of the crock pot. Don’t worry though, I am not perfect either, but making these plans will go a long way in making you not fall into many of the common pitfalls.
Nutrition isn’t important for the reasons you may be thinking. Sure keeping yourself in shape is important (especially for those that are going to be having to deal with surgery), more important is avoiding the cycle that often occurs with feeling horrible (both mentally and/or physically). The cycle usually follows feel bad>eat badly>feel even worse. Poor nutrition increases inflammation in the body and can keep one’s mood low. This is a recipe for disaster!
Good nutrition can do exactly the opposite. Various foods can act as an anti-inflammatory, improve healing, help mood, and keep your conditioning from getting poor. As I mentioned it isn’t always easy, but if you are determined to stay on the right path you can always make better choices.
- Set new goals: Yes, sometimes new goals feel like “getting out of bed”, “being able to workout”, or a host of others. Realistically, new goals can be created and progress can be made. For me the opportunity to focus on some new sandbag training goals have been very helpful. That is really where the “3 Rounds of Hell” originated. There is incredible value for so many with this challenge, but for me it was about developing a goal for myself to keep improving my power and stamina. This leads me to creating new programs and testing these methods to continue the growth and evolution of this system of training.
This isn’t about making anyone feel sorry for me, rather, hopefully giving inspiration to others that may be going through their own personal challenges. One of my biggest inspirations was my step-mother that fought Stage IV breast cancer for seven years. No matter what came her way she had a positive attitude. Even when it was obvious the cancer was winning she never showed a poor attitude, in fact, she was doing charitable events for breast cancer awareness till she could no longer get out of bed. That type of persistence and attitude has given me the perspective that no matter how lousy I feel day to day, that is is all temporary and the majority of my life will be spent feeling great and hope to help other find methods that help inspire them to live healthier lives.
Tuesday, June 9, 2009
Synergy Special is On!!
I am heading off to Chicago in a few days to be a part of the Perform Better Summit. For those that are not in the industry, this is always a pretty big event with approximately 30 top speakers lecturing and giving hands on training sessions. Definitely a very cool event. Of course, I know kettlebells are going to be a popular tool of application. It is amazing how kettlebells went from being completely unknown to a training tool that has numerous certifications, television programs, and celebrity endorsements that promote its benefits. In fact, I was speaking to a rep of Perform Better and he told me that kettlebells were their top selling product. Pretty darn impressive.
I am hoping that sandbags can make the same run and changes in the industry that kettlebells have been able to achieve. As I have written about extensively, sandbags are just as versatile and powerful as kettlebells and offer some unique aspects. So, there is no doubt that sandbags will get their day as well.
Thinking about the similarities and differences of sandbags and kettlebells is what made me think of running a special on the Synergy program. I wanted to do something different so I am releasing the Synergy Special Sale that is unlike anything else!
What will you receive?
The top selling Synergy DVD that has follow along workouts with kettlebells and my Ultimate Sandbag
Two e-manuals that have over 4 months of programs and exercise descriptions. These are lengthy and packed full of great training materials!
Two one hour interviews with a top goal-setting expert and a gentleman that lost over 130 pounds using this type of program!
The Elimination Diet: learn the secrets on how to shred fat really fast and how to improve your performance.
Then the best part!! 10 1-hour interviews with some of the top kettlebell coaches in the industry. This is over 10 hours of amazing training material from rehab, nutrition, fat loss, sports performance, to the Pavel himself speaking about kettlebell training.
If you want to jump over to take advantage of this special go to the link: http://tinyurl.com/nceksy
This sale will only be good till Thursday night! Don't worry if you already have the DVD you can purchase the bonuses themselves.
http://tinyurl.com/nceksy
I am hoping that sandbags can make the same run and changes in the industry that kettlebells have been able to achieve. As I have written about extensively, sandbags are just as versatile and powerful as kettlebells and offer some unique aspects. So, there is no doubt that sandbags will get their day as well.
Thinking about the similarities and differences of sandbags and kettlebells is what made me think of running a special on the Synergy program. I wanted to do something different so I am releasing the Synergy Special Sale that is unlike anything else!
What will you receive?
The top selling Synergy DVD that has follow along workouts with kettlebells and my Ultimate Sandbag
Two e-manuals that have over 4 months of programs and exercise descriptions. These are lengthy and packed full of great training materials!
Two one hour interviews with a top goal-setting expert and a gentleman that lost over 130 pounds using this type of program!
The Elimination Diet: learn the secrets on how to shred fat really fast and how to improve your performance.
Then the best part!! 10 1-hour interviews with some of the top kettlebell coaches in the industry. This is over 10 hours of amazing training material from rehab, nutrition, fat loss, sports performance, to the Pavel himself speaking about kettlebell training.
If you want to jump over to take advantage of this special go to the link: http://tinyurl.com/nceksy
This sale will only be good till Thursday night! Don't worry if you already have the DVD you can purchase the bonuses themselves.
http://tinyurl.com/nceksy
Sunday, June 7, 2009
Optimizing Synergy Fitness
Strength coach Charles Staley has a great saying, "everything has a cost, not everything has a benefit." This is especially true when it comes to determining different implements to train with. I would have to say most training implements do have some benefit, but they can vary greatly to how much. EVERY training tool has a cost to the body, whether it is to the nervous system or some risk to the health of the joints and muscles.
One inherent risk to every training tool is that you become very good at one form of training. Your body does "groove" to each training tool and becomes more efficient with the movements. This is actually a good thing as you do want some level of adaptation to cause positive changes to your body's systems.
This is a big reason I was so excited to create the Synergy program. Many people have already seen the great behind kettlebells, but fell for the trap of performing a high amount of repeated movements. This has the same downfalls as jogging, or other very repetitive movements. We already know that cyclists, runners, and swimmers develop repetitive stress injuries, yet, for some reason people don't think it will happen when they perform high rep swings or snatches day after day.
That is why combining sandbags and kettlebells can be so important in not only performance enhancement, but injury prevention as well. By challenging the body with new stimulus' one could potentially avoid a lot of common overuse injuries that comes with this form of training.
Now, it is obvious that sandbags and kettlebells are amazing combined together in various programs as I outlined in the Synergy DVD. However, another favorite method of mine is to alternate sets of similar patterns between sandbags and kettlebells. This not only prevents those overuse injuries, but can improve the performance of specific lifts. In the video below I have demonstrated how easy, yet, powerful such training can be.
Tuesday, May 12, 2009
"The Ultimate Sandbag" Takes On All
It is a challenge, this sandbag training thing isn't as easy as it sounds. When I was at the University of Florida for their football S & C conference, many people smiled and nodded their heads to me. It was as though they all had some memory of using a sandbag somewhere in their past. However, it still amazed me how many people were simply reluctant to try lifting "The Ultimate Sandbag". A few were interested after one of the speakers gave some examples of sandbag training, but was it really beneficial?
Now I am all for new and innovative ideas. Heck, I love it when people send me videos of themselves doing new things, that is the only way things evolve. However, I do have a problem when people just don't seem to get it.
This is a picture from a company kind enough to support us by distributing our "Ultimate Sandbag", however, to be honest I was disappointed by the image they chose to use. Truthfully, if this was the foundation of sandbag training I really wouldn't see the point. I am not sure if many do, even this coach in Florida was talking about holding a sandbag in the same position and doing step-ups! Why? Wouldn't a bar work much better and you really wouldn't notice the difference with a sandbag other than it being incredibly uncomfortable!
I recently obtained a new copy of the book that really started it all for me, John Jesse's "Encyclopedia of Wrestling Conditioning". Besides being very practical and having many of the old time lifts we have been reintroduced to, John had a very extensive section on sandbag training. It was good to cover the material again and to know that we are carrying on the tradition of such strong athletes like wrestlers.
In the list of many different movements in the book, very few were your typical barbell exercises like squats, or clean and press. Most were very movement oriented and had the sandbag moving in many different planes of movement. It is too bad in 1974 Mr. Jesse didn't have access to "The Ultimate Sandbag" because it is obvious from his writings that hundreds of more exercises could be created.
Most people only focus on basic strength lifts such as shouldering, squatting, and pressing. While these are terrific lifts, they only touch the very edge of sandbag training. Even with the very crude bags that John Jesse used the variation of movement and training was very extensive. However, by using our sandbags you can create even more dynamic training.
Just as training evolves, so does the equipment. "The Ultimate Sandbag" offers such tremendous benefits because it allows old time training to be meshed with modern day innovations. Very few people realize the lengths we have gone to develop something that is completely unique. Sorry, the homemade versions are a dying breed, not because something looks cooler, but because you can't even imagine the possibilities of sandbag training until you try my program. Sounds like boasting, I know. However, take it from someone who really knows the difference, Strength Coach, Nii Wilson....
"As a Sports Performance Coach and US ARMY Veteran I am very particular when I make an investment in my fitness and training equipment. One thing that I can say is first and foremost is that nothing comes close to the Ultimate Sandbag and YES that even means the military issue duffel bags. The stitching on the bags far exceeds military standards and there was a lot of thought and planning in the design, function, and durability of this bag. I ordered the "Advanced Package Sandbag and I am enjoying the quality of instruction of the "High Octane DVD" and the easy to understand format. Within minutes you can take a novice and get them results and have them seeing the benefits of sandbag training. I train mainly women in my "NO BS NYC Boot Camps" and I must say they are very happy and get a strong sense of self confidence when they do the same type of workouts that pro MMA fighters or other athletes are doing. If you didn't get the point of the mini biography I just wrote basically I am saying the Utimate Sandbag and High Octane DVD package are the best resources to have in your fat loss or performance training tool kit. Thanks Josh for putting out a quality product. I will be getting another in a few short weeks. Can you believe my mom wanted the Ultimate Sandbag as a Mother's Day present...crazy huh?"
Nii Wilson
USAW Sports Performance Coach
NYC's Women's Rapid Fat Loss Expert
www.noBSnycBootcamps.com
www.NiiWilson.com
Here is a circuit that truly captures the essence of sandbag training. Heck, this would make John Jesse proud himself to see that such training is being carried on.
Now I am all for new and innovative ideas. Heck, I love it when people send me videos of themselves doing new things, that is the only way things evolve. However, I do have a problem when people just don't seem to get it.
This is a picture from a company kind enough to support us by distributing our "Ultimate Sandbag", however, to be honest I was disappointed by the image they chose to use. Truthfully, if this was the foundation of sandbag training I really wouldn't see the point. I am not sure if many do, even this coach in Florida was talking about holding a sandbag in the same position and doing step-ups! Why? Wouldn't a bar work much better and you really wouldn't notice the difference with a sandbag other than it being incredibly uncomfortable!I recently obtained a new copy of the book that really started it all for me, John Jesse's "Encyclopedia of Wrestling Conditioning". Besides being very practical and having many of the old time lifts we have been reintroduced to, John had a very extensive section on sandbag training. It was good to cover the material again and to know that we are carrying on the tradition of such strong athletes like wrestlers.
In the list of many different movements in the book, very few were your typical barbell exercises like squats, or clean and press. Most were very movement oriented and had the sandbag moving in many different planes of movement. It is too bad in 1974 Mr. Jesse didn't have access to "The Ultimate Sandbag" because it is obvious from his writings that hundreds of more exercises could be created.
Most people only focus on basic strength lifts such as shouldering, squatting, and pressing. While these are terrific lifts, they only touch the very edge of sandbag training. Even with the very crude bags that John Jesse used the variation of movement and training was very extensive. However, by using our sandbags you can create even more dynamic training.
Just as training evolves, so does the equipment. "The Ultimate Sandbag" offers such tremendous benefits because it allows old time training to be meshed with modern day innovations. Very few people realize the lengths we have gone to develop something that is completely unique. Sorry, the homemade versions are a dying breed, not because something looks cooler, but because you can't even imagine the possibilities of sandbag training until you try my program. Sounds like boasting, I know. However, take it from someone who really knows the difference, Strength Coach, Nii Wilson....
"As a Sports Performance Coach and US ARMY Veteran I am very particular when I make an investment in my fitness and training equipment. One thing that I can say is first and foremost is that nothing comes close to the Ultimate Sandbag and YES that even means the military issue duffel bags. The stitching on the bags far exceeds military standards and there was a lot of thought and planning in the design, function, and durability of this bag. I ordered the "Advanced Package Sandbag and I am enjoying the quality of instruction of the "High Octane DVD" and the easy to understand format. Within minutes you can take a novice and get them results and have them seeing the benefits of sandbag training. I train mainly women in my "NO BS NYC Boot Camps" and I must say they are very happy and get a strong sense of self confidence when they do the same type of workouts that pro MMA fighters or other athletes are doing. If you didn't get the point of the mini biography I just wrote basically I am saying the Utimate Sandbag and High Octane DVD package are the best resources to have in your fat loss or performance training tool kit. Thanks Josh for putting out a quality product. I will be getting another in a few short weeks. Can you believe my mom wanted the Ultimate Sandbag as a Mother's Day present...crazy huh?"
Nii Wilson
USAW Sports Performance Coach
NYC's Women's Rapid Fat Loss Expert
www.noBSnycBootcamps.com
www.NiiWilson.com
Here is a circuit that truly captures the essence of sandbag training. Heck, this would make John Jesse proud himself to see that such training is being carried on.
Monday, May 11, 2009
Fitness Secrets from The Field
When giving training advice there seems to be three categories of people...
1. Those that read a lot of training science, but don't really get to train and use the information on anyone.
2. Those that have trained a lot themselves, but have read little on the science of fitness and performance.
3. Those that have read a lot of training texts AND have trained lots of people to see what really works and what doesn't.
That is why I was very interested in interviewing Nate Morrison. For those that don't know, Nate was a top kettlebell instructor for years, but being involved in the military, his duties carried him away for some time. However, now he is back, and both experience of working with top strength coaches and his work in the field with real people makes Nate's information both innovative and very practical. Guess what, he may not even recommend that kettlebells are your best option!! Click on the link below to hear the interview.....
Click Here to Listen to Nate Morrison Interview
1. Those that read a lot of training science, but don't really get to train and use the information on anyone.
2. Those that have trained a lot themselves, but have read little on the science of fitness and performance.
3. Those that have read a lot of training texts AND have trained lots of people to see what really works and what doesn't.
That is why I was very interested in interviewing Nate Morrison. For those that don't know, Nate was a top kettlebell instructor for years, but being involved in the military, his duties carried him away for some time. However, now he is back, and both experience of working with top strength coaches and his work in the field with real people makes Nate's information both innovative and very practical. Guess what, he may not even recommend that kettlebells are your best option!! Click on the link below to hear the interview.....
Click Here to Listen to Nate Morrison Interview
Sunday, May 10, 2009
Camouflage Bags Are Here!!
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I am so excited! For months we have been working on putting out some very cool new products and the first in this series is our camouflage sandbags! These are very cool and give people the true feeling they are dealing with something that is beyond just a sandbag. These highly durable and versatile sandbags are not only amazingly functional, but look sleek as well. There definitely is a point where you have to look the part of a professional and when working with people you don't want to give them a sloppy and crude sandbag. This isn't "hardcore" this is just cheap! Don't be mistaken, this is no ordinary sandbag and in fact, we are close to changing the name as well as the look to reflect how strongly we feel about these bags.
We have ordered only a very limited amount for our new launch, so this is very much first come, first serve. Our stock is so limited that we won't even sell the original camouflage bags online, nope, you will have to call in your order so that we can keep track of who has jumped on this great deal! We have been so slammed by requests of when these bags are going to be ready, that I expect them to go very fast!!
In fact, I had to set a few aside for myself when I head off to the N.C. State basketball conference this weekend.
This is also going to be one of the few times that we allow people to just buy the sandbag shell in case you have already all the fillers to go with the program. However, if you have been waiting to get your package, this is the perfect time!!!
***These sandbags will not ship till June 10 as we are just getting them in, however, we wanted to offer you an opportunity to jump on getting yours first!
To order please call Michelle at 813-909-9420, sorry emails won't confirm you an order as these will be phone based orders only!!!
Small Shell Only: $74.99
Introductory Package: $99.99
Medium Shell Only: $89.99
Strength Package: $125.99
Large Shell Only: $109.99
Advanced Package: $199.99
Monday, May 4, 2009
Summer Sale is Here!
Let's see, is there any other way to say it? The economy sucks! While things may be taking a very slow turn for the better, it does seem some time away. Choosing what to spend your money on is even more important than ever. Trust me, things I would have normally purchased, risks I would have taken, or projects I would have launched are on the back burner because of the current economy. Does that mean my life is suffering? Nope, not in relation to many that are struggling to pay for their house, keep their jobs, or have to go back to work because their retirement is all gone.
That is exactly what happened to a close family manner. He was all set to retire in about two years and lost just about everything over the past year. I couldn't imagine saving your whole life only to lose it in one bad year!!!
Fitness is one of the few things that people can still do to make themselves better. Usually during times of stress we turn to bad habits, alcohol, junk food, smoking, not sleeping, yep, been there myself for several of these things. It is very destructive and only creates more problems as you feel more like crap.
That is why I wanted to launch the Summer Sandbag Stimulus Sale, sure it is a play on our current government, but more importantly it is something that allows people to enjoy fitness for a low cost! Some of you may say that our sale looks like our old prices and you are right!
It is vitally important that we keep production of these sandbags here in the US! Having gone overseas I can tell you the quality is higher, the ability to evolve is easier, and it helps keep US workers busy!
Most people don't understand that sandbags are one of the most costly fitness products to create. Why? There are several reasons...
1. You can't shortcut on any material on the sandbag or it will fail you! Sure, some companies try to skimp on the type of thread, canvas, or place less options on the bag so they can sell it for a high cost, but keep their costs low. This makes for an expensive piece of crap! How do I know? Having replaced many people who went for other brands I can tell you that this happens a lot! I recently yelled at my manufacturer when they were about to go with a cheaper thread to save a little extra money. He even said to me that he thought we were going overboard, I said there is no such thing in making a product people spend their hard earned money on.
2. It's all in the stitching! Unlike weights that usually just need a simple mold, sandbags require a great deal of detailed stitching that is very expensive when you do it right! Over the course of time we have increased our costs holding off on the retail price so we could make a superior sandbag.
You see it isn't as simple as just throwing some canvas together. From the double stitching, special canvas on both the shells and fillers, to reinforced handles, we have created something that is going to make you excited about training because it has made ME, one of the biggest skeptics, excited about training.
Don't just listen to me, listen from someone who fitness can save their life:
"I have never been as challenged by a single piece of equipment as I am with your sandbags! The creative design makes all the difference in the world. The placement of the handles, the rugged bag with the indestructible material, as well as the securing system truly makes it a piece of equipment that any serious, or not so serious, fitness enthusiast MUST HAVE! I should also mention that the different sizes that you offer, they truly are all you need for a complete gym!"
Officer Michael Yatsko
Physical Fitness Coordinator
City of Phoenix Police Department
Unfortunately, we can not absorb all these costs and as of September 1st the prices will rise. Don't worry though as our quality will be as high as ever so don't miss out on the Summer Sale to get the hottest piece of training equipment!!
Thursday, April 9, 2009
Was Tabata Wrong?
Certain things make shock waves, they completely change the way people do things. Sometimes this is either for good or bad reasons. In the last few years the Tabata interval training protocols have done just that. For those unfamiliar, a Japanese study demonstrated that a specific interval training protocol improved both anaerobic and aerobic capabilities. This was shocking for two reasons...
1. The control group that performed moderate intensity only improved aerobic abilities and nothing really to anaerobic. This wasn't shocking as training is thought to be very specific and cause specific adaptations. However, the Tabata interval protocols improved both significantly.
2. The Tabata protocol only required four minutes of work being performed, while the control group performed an hour.
When this research came about people were excited! Heck, four minutes of work could be better than an hour? Can't beat that. So, what did people do? Many began trying to implement the Tabata protocol into their training. Yet, unlike many things in this industry, the original ideas where changed and misapplied. So, really are you doing the Tabata protocols?
I want to propose some issues with both the study and the way people are applying what seems to be potentially a great concept.
1. The study did not compare this form of intervals with any other form of interval training. The study compared the Tabata protocols to a steady state "moderate" level of training. How does Tabata compare to other forms of interval training? There needs to be some direct comparisons and studies to see if there are even more optimal forms of intervals.
2. In the study the Tabata protocols were performed 5 days a week. If you perform them 1-2 will you still get the benefit of the training? We don't know if frequency has anything to do with the results.
3. The study was done on a mechanically braked cycle ergometer, this means CONSTANT motion. Too many people are trying to apply the concepts with exercises that have a break built into them. For example, kettlebell swings, snatches, front squats, shouldering, are all bad choices because their is not constant motion with any of these movements, there is a rest period no matter how brief compared to cycling.
4. The other issue is the intensity, in the study it was "intensity of about 170% of VO2max" that means to the absolute max. Not kinda hard, pretty hard, it means with nothing left to give! You couldn't possibly being performing Tabata correctly and then go train like many are claiming.
The truth of the matter is that we really don't know the answer to some of these questions as with most research, more is needed. Other forms of interval training have been shown to be incredibly powerful and are often underused and misused. That is why interval sets is an integral part of my program. However, you have to follow some rules as well.
1. You have to choose drills that allow quick fluid motions and not long breaks (i.e. get-ups are a bad idea). Shouldering, bear hug squats, push jerks are all good drills.
2. You have to use a very sub-maximal weight to keep the intensity high and not allow fatigue to accumulate so fast you can't perform the interval. Since sandbags generally don't lend themselves to percentage based training you will have to use an RPE or a weight you can perform 20-30 reps normally.
I have always been a big fan of interval training, in fact, you can read an article I posted almost ten years ago!
Josh Henkin's Interval Article
Want to see some of the Tabata actual study? Read Here
1. The control group that performed moderate intensity only improved aerobic abilities and nothing really to anaerobic. This wasn't shocking as training is thought to be very specific and cause specific adaptations. However, the Tabata interval protocols improved both significantly.
2. The Tabata protocol only required four minutes of work being performed, while the control group performed an hour.
When this research came about people were excited! Heck, four minutes of work could be better than an hour? Can't beat that. So, what did people do? Many began trying to implement the Tabata protocol into their training. Yet, unlike many things in this industry, the original ideas where changed and misapplied. So, really are you doing the Tabata protocols?
I want to propose some issues with both the study and the way people are applying what seems to be potentially a great concept.
1. The study did not compare this form of intervals with any other form of interval training. The study compared the Tabata protocols to a steady state "moderate" level of training. How does Tabata compare to other forms of interval training? There needs to be some direct comparisons and studies to see if there are even more optimal forms of intervals.
2. In the study the Tabata protocols were performed 5 days a week. If you perform them 1-2 will you still get the benefit of the training? We don't know if frequency has anything to do with the results.
3. The study was done on a mechanically braked cycle ergometer, this means CONSTANT motion. Too many people are trying to apply the concepts with exercises that have a break built into them. For example, kettlebell swings, snatches, front squats, shouldering, are all bad choices because their is not constant motion with any of these movements, there is a rest period no matter how brief compared to cycling.
4. The other issue is the intensity, in the study it was "intensity of about 170% of VO2max" that means to the absolute max. Not kinda hard, pretty hard, it means with nothing left to give! You couldn't possibly being performing Tabata correctly and then go train like many are claiming.
The truth of the matter is that we really don't know the answer to some of these questions as with most research, more is needed. Other forms of interval training have been shown to be incredibly powerful and are often underused and misused. That is why interval sets is an integral part of my program. However, you have to follow some rules as well.
1. You have to choose drills that allow quick fluid motions and not long breaks (i.e. get-ups are a bad idea). Shouldering, bear hug squats, push jerks are all good drills.
2. You have to use a very sub-maximal weight to keep the intensity high and not allow fatigue to accumulate so fast you can't perform the interval. Since sandbags generally don't lend themselves to percentage based training you will have to use an RPE or a weight you can perform 20-30 reps normally.
I have always been a big fan of interval training, in fact, you can read an article I posted almost ten years ago!
Josh Henkin's Interval Article
Want to see some of the Tabata actual study? Read Here
Monday, March 23, 2009
Workouts for Busy Parents
What do you do when training can't be the focus on your world? What happens when you are responsible for your family? Most people give up on their fitness programs because it becomes too overwhelming to continue on a fitness program. However, that is one of the worst things you can do for yourself.
More and more people are single parents, and many times even in two parent households, both parents have to work. This seems too often mean sacrificing yourself and what is good for you for the sake of the family. While that can be admirable, sacrificing one's health does little for the good of the family.
I have worked with a lot of overweight kids. I wish it was a population that I never had to work with, not because I do not like the kids, but because it is a type of population that shouldn't exist. In fact, I remember losing it one time on a parent, yep, it usually is the parent's fault! I lectured her because she had brought her son to me that she believe had all sorts of problems. From ADD to "muscle control issues" to a host of other things, this Mom was convinced her son had something very wrong with him. You know what, he did! It was what they did at home.
I found out over time that the young man ate sugary breakfast cereals for breakfast, pizza and fast food for lunch, and often ate out for dinner. No wonder this young man was overweight and out of control. At the age of 12 parents still have a lot of control over these situations, there is no excuse. You can not ask your child to do something you won't!
I remember another client, Samantha. I told her not to keep bad foods in the house because every time she did, she ended up snacking on them. This was particularly true of ice cream and when I really confronted her about it (because she couldn't understand why she wasn't losing weight) she told me she didn't want to deprive her children of those foods, WHAT?! I turned and asked her 14 year old son standing next to her if he would feel deprived by not having ice cream in the house and he said a strong, NOPE! Truthfully it was Mom that wanted the ice cream in the house, not the kids.
Typically families that have unhealthy lifestyles will have children that model these bad behaviors. This is why I asked fitness expert, Chris Lopez to share some information with me. Why Chris? Very simply, Chris has written extensively on to create effective fitness programs for busy parents. His great site www.fitandbusydad.com is a great resource for those that want to be in great shape, but not sacrifice the priorities in their life.
Listen to Interview Here
Want to see how to make real fat loss workouts that can be done really fast? Check out today's training video as well. Featuring the new U-fill it Kettlebells, this is a simple and fun workout that can be accomplished with the U-fill it Kettlebell and Ultimate Sandbag.
In addition, I will show you some of my favorite fast fat loss routines...
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More and more people are single parents, and many times even in two parent households, both parents have to work. This seems too often mean sacrificing yourself and what is good for you for the sake of the family. While that can be admirable, sacrificing one's health does little for the good of the family.
I have worked with a lot of overweight kids. I wish it was a population that I never had to work with, not because I do not like the kids, but because it is a type of population that shouldn't exist. In fact, I remember losing it one time on a parent, yep, it usually is the parent's fault! I lectured her because she had brought her son to me that she believe had all sorts of problems. From ADD to "muscle control issues" to a host of other things, this Mom was convinced her son had something very wrong with him. You know what, he did! It was what they did at home.
I found out over time that the young man ate sugary breakfast cereals for breakfast, pizza and fast food for lunch, and often ate out for dinner. No wonder this young man was overweight and out of control. At the age of 12 parents still have a lot of control over these situations, there is no excuse. You can not ask your child to do something you won't!
I remember another client, Samantha. I told her not to keep bad foods in the house because every time she did, she ended up snacking on them. This was particularly true of ice cream and when I really confronted her about it (because she couldn't understand why she wasn't losing weight) she told me she didn't want to deprive her children of those foods, WHAT?! I turned and asked her 14 year old son standing next to her if he would feel deprived by not having ice cream in the house and he said a strong, NOPE! Truthfully it was Mom that wanted the ice cream in the house, not the kids.
Typically families that have unhealthy lifestyles will have children that model these bad behaviors. This is why I asked fitness expert, Chris Lopez to share some information with me. Why Chris? Very simply, Chris has written extensively on to create effective fitness programs for busy parents. His great site www.fitandbusydad.com is a great resource for those that want to be in great shape, but not sacrifice the priorities in their life.
Listen to Interview Here
Want to see how to make real fat loss workouts that can be done really fast? Check out today's training video as well. Featuring the new U-fill it Kettlebells, this is a simple and fun workout that can be accomplished with the U-fill it Kettlebell and Ultimate Sandbag.
In addition, I will show you some of my favorite fast fat loss routines...
<
Monday, March 9, 2009
The Overload Myth
Let's face it, there are always going to be fitness myths that are perpetuated by marketing, hype, and unfortunately, bad coaching. Recently I had an opportunity to hear some top level strength coaches speak and was sorely disappointed when I heard some of these myths still being promoted! One in particular that drives me a little nuts is the misunderstanding fot he one of the most fundamental concepts of training...overload.
Progressive overload is crucial because this has everything to do with achieving results from your training. Most people associate load or weight with overload, this would be the most common view of overload, simply make things heavier! Guess what? This does work, making a weight heavier will stimulate more change, in fact, research has shown novice lifters need only 40% of their max and more experienced lifters 60% of their max to stimulate some strength gains. So, there is a minimum amount of weight people need to use to stimulate changes, however, overload isn't just about how much you lift.
Changing Leverage
Another means in utilizing overload is changing the position of the load. By changing where the load is placed in relationship to the body you can make the same weight feel heavier. A classic example can be shown by squatting. If we begin people with a bear hug squat this represents the base level of squatting and the load is more easily dispersed throughout the body. Therefore, this is the position where the greatest amount of weight can be lifted. So, when the lifter is looking for progression, they have several options...
1. Increase the weight of the sandbag
2. Change the position to a zercher squat (which doesn't have as advantageous leverages as bear hug)
3. Alter programming variables.
Now if we use option two and change to a zercher, the same weight will feel heavier. In the same respect, if we then change from the zercher to shoulder, again the same weight will feel heavier. This is definitely a form of overload.
Alter Speed
There times I think people would not have as much confusion about overload if we also looked at force production. The idea of increasing load is to stimulate the body to have to produce more force. This recruits more muscle fibers and motor units leading to better gains in strength and muscle. What most people don't understand is that when you move intentionally slower, the force production drops even though the time under tension increases. While slowing down and increasing time under tension is helpful for adding some muscle mass, it generally doesn't add as much to functional strength gains.
So, if you want to increase overload try lifting the weight faster. In using our squat example, we can work on slowly lowering the weight and then trying to add an explosive squat up. We can also add a pause in the bottom, removing any elastic energy, and then adding an explosive squat and we would again increase overload. This definitely demonstrates how lighter loads can be still very challenging.
Plenty More
There are a lot of options in increasing the overload of an implement. This post was intended to discuss two of the more popular means that give you a large return for your time. In our workshops and clinics we discuss many other training means, but I hope this helps you realize that training can be more than simply adding more weight!
Progressive overload is crucial because this has everything to do with achieving results from your training. Most people associate load or weight with overload, this would be the most common view of overload, simply make things heavier! Guess what? This does work, making a weight heavier will stimulate more change, in fact, research has shown novice lifters need only 40% of their max and more experienced lifters 60% of their max to stimulate some strength gains. So, there is a minimum amount of weight people need to use to stimulate changes, however, overload isn't just about how much you lift.
Changing Leverage
Another means in utilizing overload is changing the position of the load. By changing where the load is placed in relationship to the body you can make the same weight feel heavier. A classic example can be shown by squatting. If we begin people with a bear hug squat this represents the base level of squatting and the load is more easily dispersed throughout the body. Therefore, this is the position where the greatest amount of weight can be lifted. So, when the lifter is looking for progression, they have several options...
1. Increase the weight of the sandbag
2. Change the position to a zercher squat (which doesn't have as advantageous leverages as bear hug)
3. Alter programming variables.
Now if we use option two and change to a zercher, the same weight will feel heavier. In the same respect, if we then change from the zercher to shoulder, again the same weight will feel heavier. This is definitely a form of overload.
Alter Speed
There times I think people would not have as much confusion about overload if we also looked at force production. The idea of increasing load is to stimulate the body to have to produce more force. This recruits more muscle fibers and motor units leading to better gains in strength and muscle. What most people don't understand is that when you move intentionally slower, the force production drops even though the time under tension increases. While slowing down and increasing time under tension is helpful for adding some muscle mass, it generally doesn't add as much to functional strength gains.
So, if you want to increase overload try lifting the weight faster. In using our squat example, we can work on slowly lowering the weight and then trying to add an explosive squat up. We can also add a pause in the bottom, removing any elastic energy, and then adding an explosive squat and we would again increase overload. This definitely demonstrates how lighter loads can be still very challenging.
Plenty More
There are a lot of options in increasing the overload of an implement. This post was intended to discuss two of the more popular means that give you a large return for your time. In our workshops and clinics we discuss many other training means, but I hope this helps you realize that training can be more than simply adding more weight!
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