I have gotten a questions about how my rehab is coming along. Here is a video I made today during training. It was a light full body day, as yesterday was a heavy full body day. I love training the full body almost everyday. Not many people can handle it, and depending on your goals, it might not be the best training style for you, everything depends. This certainly is not the best training rehab protocol for everyone, but based on my ability prior to my injury, this is what I am capable of doing now, just 5 weeks after a grade 3 MCL tear. The best thing you can do for an injury is prevent it. Smart training can help prevent injuries, but sometimes shit happens. When it does, if you are stronger, not only will the injury be not as bad, but the recovery will be much easier. If I wasn't as strong as I was before my injury, I wouldn't be doing what I am doing today. Start early and never quit, it is the best possible thing you can do.
 Polish Sports Magazine I am featured in this month Are you interested in learning how we program at TSS? If you want direct access to a sample 4 month training period that we use at The Strength Shop, then get right on over to our Private Membership Area and sign up for over 16 weeks of online coaching, programming and tutorials for only $50! Thats less than $13 a month for nutritional, fitness and strength and conditioning coaching! Get signed up here, today!
The mayhem commences, this is where we start having some fun.
This video showcases one of my young athletes who is finally really starting to "get it". She is coming a long way because she trains regularly, progressively and aggressively. She is doing what I would consider to be one of the absolute best combination of exercises for young athletes and fitness generalists as well. Take a gander and please leave a comment with your favorite combination/superset/couplet/triplet/whatever...
One of my favorite exercises, or complexes, to perform with weights is the one handed Snatch+Jerk. Its as simple as ripping a weight up from the ground to overhead in smooth movement, then bringing it back to the shoulder and punching it skyward to full lockout again before returning it to the ground or for another rep. Myriad implements can be used here, Kettlebells are a very popular and excellent choice, but so are dumbbells and even a barbell. It sounds simple and the best make it look easy, but it can be tricky to learn how to perform correctly and efficiently. Here are a few of us performing the movement below. Don't forget to inquire about our kettlebell and bodyweight workshop being held 11/06/10. Email me or comment below for more details.
W8D1
1. DB snatch + jerk 4x4
2a. BB press 6x2-3
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds
5. Various Conditioning Drills - Have a little fun!
-We played with sandbag and push up races today, again! Take 4 sandbags from 75-125 pounds and carry each about 30 yards as fast as possible, then perform 20 pushups, carry them all back to the starting point and perform 15 pushups, repeat one more time and finish with 10 pushups. Times ranged from 4:24 to 5:39. Tough but fun.
This is going to be a very exciting workshop geared towards learning the basics of kettlebell and bodyweight movements and several progressions and regressions to maximize your training and coaching. Lots of people "do kettlebells" these days, but not everyone uses proper mechanics and trains optimally with this incredible tool. I have decided to have this workshop to help athletes and coaches learn the basics and a few variations to enhance their training and coaching style. I tell people frequently that kettlebells are kind of like a sports car, driving one can be very fun, but driving it the wrong way can be very dangerous. Don't jeopardize your health and performance. Learn the proper technique and watch your performance skyrocket. The most functional tool we all have available to us is our own body. Combining our natural bodyweight movements with kettlebells is an amazing way to have a lot of fun and blow your old training program through the roof.
Why train with kettlebells?
Kettlebells are a very functional tool that allow your body to move freely through space without restrictions. You can generate tons of force for power production and athletic enhancement, as well as burn a ton of calories in a short period of time for fat loss. Whatever your goal, there is a way that kettlebells can help you be successful.
When is the workshop?
It is going to be held on Saturday, November 6th, 2010 at 11:00 am EST - about 3:00 pm. If more time is necessary, I will stay and make sure you learn what you need.
Where is the workshop going to be?
The Strength Shop
2424 Castleton Commerce Way Unit 1111
Virginia Beach, VA 23456
I'm new to kettlebells, is this for me?
The workshop is based off of beginners movements and their progressions and regressions. There will be tons of stuff for beginners and seasoned athletes and coaches.
I can't do a pullup, is bodyweight training for me?
There will be lots to learn from the regressions and systems taught at the workshop.
I kill pullups, I can do like 100 in a row, what am I going to learn?
Awesome, Dude, you're the man! Now come learn advanced bodyweight progressions and get crazy strong!
How much is this amazing workshop going to cost?
Only $97 for the first 6 signups, then the price goes up to $127 for the next 6 signups. We are capping the attendance to 12 people.
Times are tough, I want to come, but can't afford it. Is there something you can do?
There will be only 1 scholarship available to the person who best writes about why they would benefit from this engaging learning experience from The Strength Shop K & B Workshop! So get crackin, let me know why you're the one, drop a paragraph in the comments before Friday 10/15 at noon, and let's get strong and ripped up like Rambo. I'll announce the winner on Saturday the 16th.
How do I sign up?
Email me at matt@tssathletics.com for payment details via paypal. Act now, the first 6 spots get the discount.
 Front squat  Kyle Maynard, No Excuses 1.) KB clean and push press 4x6
2a.) Bench Press 6x4
2b.) Band pull aparts 6x15
3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)
Rest 5 minutes, then with a pair of DB's or KB's, or a BB, that totals 1/2 bodyweight, perform 8 rounds with 30 seconds rest after each round
8 Deadlifts
8 Hang Power Cleans
8 Front Squat + Push Press (Thrusters)
1. DB snatch + jerk 3x6-8
2a. BB press 6x4
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit, beat last weeks time
1 arm KB snatch 10/10 (25% bodyweight)
sitouts 20
recline rows 15
burpees 10
1A. 1 arm snatch 4x6 each side
1B. Explosive pushups 4x6-8
2A. 1 arm clean and push press 4x6 each side
2B. Pistol/reverse lunge 4x6-8 each side
3A. 2 arm snatch 4x6
3B. Hindu pushups 4x12-15
4A. 2 arm clean and press 4x6
4B. Jump squats 4x15-20
1.) Multidirectional medicine ball throws 5x6
2A.) Double Bottoms up KB clean & press x8-6-4
2B.) Band pull apart 3x25
3A.) 2KB Snatch 10-8-6-6-6
3B.) Handstand 5x20-30 seconds
4A.) Squat 6x4
4B.) Press 6x3
Below is one of the earlier videos I made. It's still one of my favorites. Cheesy, but it took a little effort and a while to make, so I hope you find it entertaining.
Using kettlebells and bodyweight
1A. 1 arm snatch 2x12 each side
1B. Explosive pushups 2x12
2A. 1 arm clean and push press 2 x 12 each side
2B. Pistol/reverse lunge 2 x 12 each side
3A. 2 arm snatch 2 x 10
3B. Hindu pushups 2 x20
4A. 2 arm clean and press 2 x 10
4B. Jump squats 2 x 25
Move from "A" to "B" with very brief or no rest, Then rest 60-90 seconds after completing"B". Complete all rounds before moving to next superset. This workout was inspired from Mike Mahler, check him out if you have been living under a rock lately in the fitness world.
The following video is part one of four on this workout that illustrates only the first superset with one possible variation to make things more intense. When I get 10 comments/ questions on the blog I will post part two and three and I address any possible questions for substitutions and variations.
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