Kettlebell exercises are an excellent addition to whatever else you’re doing for building a “bullet proof” body and if your a mixed martial arts proponent, the type of conditioning needed to dominate opponents in the ring. I’d recommend starting with the following 10 kettlebell movements. Each set is done for 2 minutes time, counting down from 5 to 1 using alternate arms or legs or as with the Squat and High Pulls, for time. 30 seconds rest between sets.
1. Snatches
2. Swings (one handed, two handed, hand to hand switch)
3. Clean and Presses
4. Squat and High Pulls
5. Bent Over Rows
6. Squats
7. Seated Presses
8. Pistols
9. Chest Presses
10. Lunges
There are a load more variations of the them, but these 10 kettlebell movements are the basics and, in my opinion, should be drilled and used to their maximum benefit. Just the snatch and swing alone, done for super high reps or time, are excellent for building lactic acid tolerance. I often throw in a quick 3 minute set at the end of my workouts, where I switch hands every 5-10 reps without putting the kettlebell down. These are superb short “finishers”.
Tagged as:
kettle bell workout,
kettlebell,
workout
You’ve probably heard of the “300 workout program”. It is supposed to be the fitness workout that got the guys ‘in shape’ for the Spartan war movie 300. Crock of shit. Theres no such workout, never was.
Mark Twight, the trainer of the actors for the 300 movie, and the designer of the so called “300 workout” has this to say about the program:
“The second misconception surrounds the idea of the Spartan workout, aka “300”, how frequently it was done or who actually finished it. “300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout”
The guys in the film are mainly stunt men who are fit as hell because of the job they do, and anyway whats the point of hiring couch potato actors and then putting them through an intensive fitness regime, there isn’t any the producers hired already fit actors.
If you want a body like king Leonidas get yourself a simple deck of cards choose any four exercises and match one to each suit, do the following reps:
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.
Work through it once for a total of 454 exercises, there you go, you beat the 300 workout, work through it twice and you’ll have completed a total of 908 exercises, make no mistake about it, if this workout is done correctly there are few routines that are as challenging as this one. Don’t rest between exercises and if you work through it twice only have a very short rest between decks.
Tagged as:
300 workout program,
spartan workout
