Kettlebell Complexes

Our programming has been building up in 2019 to tackle some of the best ways of training with kettlebells. Whilst carrying out individual exercises in sets of a circuit is great, carrying out Kettlebell Complexes is both immensely fun and beneficial. January we worked on setting up the year with a very healthy start. February we worked on developing strength endurance which leads up to this months strength capacity.

What’s that you ask? 

Strength capacity is simply defined as the amount of strength work you can conduct in a given time. By the end of this month, most gym members and online trainees will be carrying out considerably more work per complex without really having to get seriously out of their comfort zone.

The ​Kettlebell complex​ is perhaps one of the more popular methods of programming for a some very clear and concise reasons. You take 2+ movements (3 to 5 being best) and string them together to execute each movement back-to-back. Simple! 

Without going into too much details, Complexes:

  • Have been proven to increase body fat oxygenation.
  • Are very time efficient.
  • Increase conditioning and strength.
  • Are great fun… albeit a rather twisted kind of fun!
  • Make use of just 1 or 2 kettlebells.

 

‘No matter what your goals are—strength, mass, conditioning, or cuts—kettlebell complexes deliver. This is why they are so frequently featured in training plans by our best program designers like Master SFGs Geoff Neupert and Dan John.’

Pavel Tsatsouline

Screen Shot 2019-03-07 at 2.58.35 pm

Screenshot from our Program menu within the Online Membership site.

 

Over 4 weeks we’ll be progressing from simple to somewhat more ominous sessions.

Online members and gym members do get the option to personalise these should there be need, but in every case we’ll work on adding a little bit of volume per week, so subtle it’s practically unnoticeable.

 

One Complex we’ll be employing comes from the library of fantastic workouts from Dan John – the Armour Building complex.

Here’s a quick demo.

 

For all those enthusiastic Bodyweight trainees who are choosing to leave complexes for another time, I have built a routine of short and interesting bodyweight flows. Essentially a complex and a flow are the same thing. One just refers to using an external load while a flow is bodyweight.

Here’s a quick demo of one of our bodyweight routines.

 

If you’d be interested to join in, head over to our Online Membership site and sign up for the month.* It’s only $1 a day! Oh, you’ll also get access to e.v.e.r.y other program on our site during the month including all the teaching videos and resources.

ONLINE MEMBERSHIP

Got any questions, just ask me below:

 

*Join for 1 month for just $30 then cancel as soon as you want.

Kettlebell 10 Min Plan

I’ve been talking a lot recently about solutions for anyone who’s stuck for time to exercise. We all get those times of the year when our days get eaten up with life ‘stuff’. Oftentimes if we haven’t got 45 to 60 minutes we think there’s no point in trying to do a training session… after all, ‘what can you possibly do in 10 to 15 minutes’?

If you’re a kettlebell fan, there are certainly lots of options. I will be going into much more detail on our new Online Membership that goes on release tomorrow but for today, you’ll find a simple 10 minute routine below… it’s in real time so you can follow along if you like.

The PLAN

  • 1 or 2 kettlebells
  • Start each set Every Minute On the Minute (EMOM)
  • Rotate between the Clean and Press, the Front Squat and the 1 Arm Row

So in brief, each minute you start a set and rotate each exercise. It’s a circuit of minimalism. Now, there is roughly 30-40 secs rest between each exercise set but keep in mind that there are minutes between each specific exercise (from squat set to squat set etc).

Today I was working on a medium effort day, so I worked with kettlebells that felt 70% to me for 4 reps. A hard day may be more like 6-8 reps each and an easy day would be something like just 2 of each.

That is exactly how we schedule sessions. An Easier day, a Harder day and a Medium day.

Anyhoo, here’s the action oh, and sorry about absence of sound during a particular section. Youtube doesn’t like background music which I forgot to turn off – “oops”!

 

Would you interested in joining our membership online?

Just $1 a day for:


👉🏻 day by day training programs
👉🏻 short 10 minute workouts
👉🏻 mobility tips to get less stiff and achy
👉🏻 teaching videos for all the major movements we use and need
👉🏻 access to all the big successful programs we’ve delivered over recent years
👉🏻 Q&A opportunities at the tap of a button
👉🏻 live training sessions 😀

What can you get for $1 a day?

 

➡️ Here’s the membership site link ⬅️

Bodybuilding and Strength Training… what’s the difference?

At FitStrong we focus on strength training and moving better as adults. Strength training often takes the path of using tools like Kettlebells, Barbells or other ‘stuff’.

But, oftentimes the use of these or even the mention of ‘strength training’ causes some alarm initially to some members. Why? Because they often have concerns with building big muscles.

They Confuse Bodybuilding and Strength Training.

Whilst the tools are the same, the way in which they get used varies considerably. Bodybuilding focuses on maximal muscle fatigue under certain timing protocols or large number of repetitions whilst strength training focuses on short sets, focussed tension and NO fatigue or muscular exhaustion.

For the most part, we work on getting stronger but when the time is appropriate or required, some clients will include periods of the year working on developing some muscle growth.

Typical example would be a young person wanting to get more muscular for their sport. Another would be an older client who needs to work more frequently on maintaining the muscle mass. The process here is less focussed on maximal effort but would use higher repetitions.

For the majority of us though, what we need in life is a stronger more agile body not a bigger body and as such, we prioritise strength and mobility.

Got any ideas or want more to chat more…. get in touch.

January 2015 Top Podcast

January has been a delight for Podcasts and in particular, Tim Ferriss managed to snag the legendary Pavel Tsatsouline for a lengthy discussion on the Science of Strength and the Art of Physical Performance.

Check out the awesome and revealing interview her >