My MMA Strength and Power training column has re-debuted at MMA Weekly. My column is "Working Class Fitness" and the new article is "Dominate Your Bodyweight."
Check it out:
"Dominate Your Bodyweight"
And for all your MMA News, be sure to check out MMA Weekly.com
Wiggy
Monday, February 26, 2007
Friday, February 23, 2007
Today's Workout - 23 Feb. 2007
Intervals:
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 20
50 mins total.
Wiggy
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 20
50 mins total.
Wiggy
Wednesday, February 21, 2007
Today's Workout - 21 Feb. 2007
Halos w/25 lb. plate: 2 sets x 10 reps (each direction)
Complex:
-Bench Dips x 10
-DB Snatch x 8 (each side)
-Sideways Jumps x 8
-DB Row x 8 (each side)
-Forward Jump
*Repeat x 3
Intervals:
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 4
Whole workout only took about 25 minutes or so, but it left me in a heap. I really push it through the complexes. I really like this one, and think I'm going to stick with it for a while. I'll keep the number of rotations at 3-4 (sometimes 5) but will be pushing up the weight. Today was a 65 lb. DB. Not too tough - felt good. Once I get up to 4-5 rotations at 85-90 lb DB and 50+ lbs. in my lap for Bench Dips, I'll switch it up some. Now and then I'll substitute the Kettlestack for the DB, and do Kettlestack Snatch and Kettlestack High Pulls instead of DB Snatch and Rows (rest of workout will be the same).
Wiggy
Complex:
-Bench Dips x 10
-DB Snatch x 8 (each side)
-Sideways Jumps x 8
-DB Row x 8 (each side)
-Forward Jump
*Repeat x 3
Intervals:
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 4
Whole workout only took about 25 minutes or so, but it left me in a heap. I really push it through the complexes. I really like this one, and think I'm going to stick with it for a while. I'll keep the number of rotations at 3-4 (sometimes 5) but will be pushing up the weight. Today was a 65 lb. DB. Not too tough - felt good. Once I get up to 4-5 rotations at 85-90 lb DB and 50+ lbs. in my lap for Bench Dips, I'll switch it up some. Now and then I'll substitute the Kettlestack for the DB, and do Kettlestack Snatch and Kettlestack High Pulls instead of DB Snatch and Rows (rest of workout will be the same).
Wiggy
Tuesday, February 20, 2007
Poor Guys Run
I was going through some old stuff, and updating the website today with a bunch of articles (check it out) and came across one I'd written back when I had my column at MMA Weekly. It's an "Oldie but a Goodie." Some of you might even remember it.
Either way - I think most of us "Working Class" can relate...
Wiggy
****************************
"Poor Guys Run"
When I was in college, I used to do a fair bit of running in my strength & conditioning training. Normally, I did my weight training Monday through Friday in the mid-morning between classes. On Sunday through Thursday (usually sometime that night – say 9:00 or 10:00), I’d go run.
This was before I discovered the enormous benefits of HIIT and interval training, so my running was L.S.D. style (Long Slow Distance). I was no marathoner, but I averaged 2.5-6 miles per day.
Believe it or not, I enjoyed running. Usually just past the one-mile mark, I get that “tingly” feeling. This meant that endorphins had been released into my body, and I was no longer feeling any kind of “pain” or discomfort from the exertion. Plugged into my Walkman, I had a good “groove” going by this point, and the rest of the effort was just doing it.
Let me preface my next point – I enjoy running in the rain. TheI water cools me, the air is thick with moisture and easy to take in, as it’s not “ideal” weather, most people are inside…I can go out, start running, and almost “lose” myself in the effort. My runs were usually longer in the rain, and more intense. (In other words, I worked harder.)
If you didn’t know already, I live and went to college in North Carolina. If you know anything about the southeast, you know that there are periods during the spring and fall in which it rains virtually nonstop for weeks on end. I loved this time of year.
I used to catch a lot of crap from women for running in the rain. My mom used to pester me, “You’re going to catch a cold!” A girl I was pretty good friends with used to shake her head at me, “I’m telling you, you’re going to catch pneumonia!” Now, if I do any running in the rain, my wife hounds me, “You’re going to get sick and give it to everybody in the house!” It’s harder to put up with all this crap than it is to actually do the running!!
One fateful afternoon, it began raining, and I decided to get my run in early. I had gone a couple miles, and the endorphins were running wild. I was “lost” in the run, and had let go mentally – I was just worried about the physical effort.
As I rounded a corner on campus, a car drove by and honked. I threw up a hand to wave, but, keeping my head down, I made no effort to determine who it was. I just concentrated on putting one foot in front of the other.
Later that day, I was at the university cafeteria (or “mess hall,” as I called it) having dinner. A group of us were sitting together when a small group of girls joined us.
These girls were “friends” of ours in that we all knew and were cordial with each other, but we didn’t really like one another. They were “rich kids” – the kind that had been given everything they ever wanted since birth. They never had a job. They never had to work for anything.
I think that by now, most of you who follow my work know what I’m like – just “regular guy.” These girls were the exact opposite of a “regular guy.”
As they sat down, one of them began to chide me, “Hey Wiggy, why are you out running in the rain?” It turned out they were the ones who had been in the car that honked at me earlier. “Don’t you know you’ll get sick?” I rolled my eyes. “Besides, there are Stairmasters over at the gym – why not just use those?”
“Because poor guys run,” I replied.
She looked at me with a completely befuddled look. I knew she didn’t get it. And she never would.
When I went back to my dorm room, I got one of my workout shirts and a felt-tip marker. I wrote “Poor Guys Run” on the back across the shoulders. I wore that shirt on almost every run I went on for two years. Some people – the “regular guys” – got it. Everybody else was clueless. But that was Ok. It’s sort of like what the Westside Barbell T-shirts say: “If you have to ask, you wouldn’t understand.”
By now, there are probably a few of you that are wondering what this story has to do with fight or strength & conditioning training. The answer is “pretty much nothing.”
However, the next time you’re out doing your conditioning or strength training, making your way to boxing class, or even though you’re sore and dead tired, you still go to grappling class anyway, and somebody looks at you with a befuddled look and wants to know “Why?” just tell them, “Because poor guys run.”
They most likely won’t understand, but that’s Ok. I will, the guys here at MMA Weekly.com will, and all your fellow MMA brothers (regardless of where they’re located) will. We’ll understand – and we’ll be with you in spirit.
Either way - I think most of us "Working Class" can relate...
Wiggy
****************************
"Poor Guys Run"
When I was in college, I used to do a fair bit of running in my strength & conditioning training. Normally, I did my weight training Monday through Friday in the mid-morning between classes. On Sunday through Thursday (usually sometime that night – say 9:00 or 10:00), I’d go run.
This was before I discovered the enormous benefits of HIIT and interval training, so my running was L.S.D. style (Long Slow Distance). I was no marathoner, but I averaged 2.5-6 miles per day.
Believe it or not, I enjoyed running. Usually just past the one-mile mark, I get that “tingly” feeling. This meant that endorphins had been released into my body, and I was no longer feeling any kind of “pain” or discomfort from the exertion. Plugged into my Walkman, I had a good “groove” going by this point, and the rest of the effort was just doing it.
Let me preface my next point – I enjoy running in the rain. TheI water cools me, the air is thick with moisture and easy to take in, as it’s not “ideal” weather, most people are inside…I can go out, start running, and almost “lose” myself in the effort. My runs were usually longer in the rain, and more intense. (In other words, I worked harder.)
If you didn’t know already, I live and went to college in North Carolina. If you know anything about the southeast, you know that there are periods during the spring and fall in which it rains virtually nonstop for weeks on end. I loved this time of year.
I used to catch a lot of crap from women for running in the rain. My mom used to pester me, “You’re going to catch a cold!” A girl I was pretty good friends with used to shake her head at me, “I’m telling you, you’re going to catch pneumonia!” Now, if I do any running in the rain, my wife hounds me, “You’re going to get sick and give it to everybody in the house!” It’s harder to put up with all this crap than it is to actually do the running!!
One fateful afternoon, it began raining, and I decided to get my run in early. I had gone a couple miles, and the endorphins were running wild. I was “lost” in the run, and had let go mentally – I was just worried about the physical effort.
As I rounded a corner on campus, a car drove by and honked. I threw up a hand to wave, but, keeping my head down, I made no effort to determine who it was. I just concentrated on putting one foot in front of the other.
Later that day, I was at the university cafeteria (or “mess hall,” as I called it) having dinner. A group of us were sitting together when a small group of girls joined us.
These girls were “friends” of ours in that we all knew and were cordial with each other, but we didn’t really like one another. They were “rich kids” – the kind that had been given everything they ever wanted since birth. They never had a job. They never had to work for anything.
I think that by now, most of you who follow my work know what I’m like – just “regular guy.” These girls were the exact opposite of a “regular guy.”
As they sat down, one of them began to chide me, “Hey Wiggy, why are you out running in the rain?” It turned out they were the ones who had been in the car that honked at me earlier. “Don’t you know you’ll get sick?” I rolled my eyes. “Besides, there are Stairmasters over at the gym – why not just use those?”
“Because poor guys run,” I replied.
She looked at me with a completely befuddled look. I knew she didn’t get it. And she never would.
When I went back to my dorm room, I got one of my workout shirts and a felt-tip marker. I wrote “Poor Guys Run” on the back across the shoulders. I wore that shirt on almost every run I went on for two years. Some people – the “regular guys” – got it. Everybody else was clueless. But that was Ok. It’s sort of like what the Westside Barbell T-shirts say: “If you have to ask, you wouldn’t understand.”
By now, there are probably a few of you that are wondering what this story has to do with fight or strength & conditioning training. The answer is “pretty much nothing.”
However, the next time you’re out doing your conditioning or strength training, making your way to boxing class, or even though you’re sore and dead tired, you still go to grappling class anyway, and somebody looks at you with a befuddled look and wants to know “Why?” just tell them, “Because poor guys run.”
They most likely won’t understand, but that’s Ok. I will, the guys here at MMA Weekly.com will, and all your fellow MMA brothers (regardless of where they’re located) will. We’ll understand – and we’ll be with you in spirit.
Today's Workout - 20 Feb. 2007
Intervals:
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 5
-Clean & Press Practice using 55 lb. DB and 55 lb. Kettlestack: roughly 60 reps each side total (DB & KStack)
*focused on being very explosive
Wiggy
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 5
-Clean & Press Practice using 55 lb. DB and 55 lb. Kettlestack: roughly 60 reps each side total (DB & KStack)
*focused on being very explosive
Wiggy
Monday, February 19, 2007
Today's Workout - 19 Feb. 2007
Intervals:
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 12
30 mins total
Wiggy
-Jog x 1 min
-Sprint x 30 secs
-Walk x 1 min
*Repeat x 12
30 mins total
Wiggy
Friday, February 16, 2007
Today's Workout - 16 Feb. 2007
-Halos w/25 lb. plate: 2 sets x 10 reps (each direction)
Complex:
-Bench Dips x 8
-DB Snatch x 8 (each side)
-Sideways Jumps x 8
-DB Row x 8 (each side)
-Forward Jumps x 8
*Repeat x 2
Intervals:
-Jog x 1 min
-Sprint x 30 sec
-Walk x 1 min
*Repeat x 10
Wiggy
Complex:
-Bench Dips x 8
-DB Snatch x 8 (each side)
-Sideways Jumps x 8
-DB Row x 8 (each side)
-Forward Jumps x 8
*Repeat x 2
Intervals:
-Jog x 1 min
-Sprint x 30 sec
-Walk x 1 min
*Repeat x 10
Wiggy
Thursday, February 15, 2007
Wednesday, February 14, 2007
Today's Workout - 14 Feb. 2007
Complex:
-Bench Dips x 8 reps
-Kettlestack Snatch x 8 (each side)
-Sideways Jumps over KStack x 8
-Kettlestack High Pull x 8 (each side)
-Forward Jumps over KStack x 8
Did just once to get the heartrate up and going real good. Then:
Intervals:
-Jog x 1 min
-Sprint x 30 sec
-Walk x 1 min
*Repeat x 10
Great conditioning workout. Feeling great.
Wiggy
-Bench Dips x 8 reps
-Kettlestack Snatch x 8 (each side)
-Sideways Jumps over KStack x 8
-Kettlestack High Pull x 8 (each side)
-Forward Jumps over KStack x 8
Did just once to get the heartrate up and going real good. Then:
Intervals:
-Jog x 1 min
-Sprint x 30 sec
-Walk x 1 min
*Repeat x 10
Great conditioning workout. Feeling great.
Wiggy
Tuesday, February 13, 2007
Today's Workout - 13 Feb. 2007..."I'm Baaaccckkkk"
Feeling A TON better today. Got some extra vitamins in me yesterday, and some good sleep last night. Woke up this morning ready to hit it, and hit it HARD!!
-Halos w/25 lb. plate: 2 sets x 10 reps (each direction)
-DB Lateral Raises: 3 x 10
Superset:
-Alt. DB Curls: 3 x 10
-Bodyweight Triceps Extensions: 3 x 10
Complex:
-Bench Dips x 8
-Kettlestack Snatch x 8 (each side)
-Sideways Jumps over KStack x 8
-Kettlestack High Pull x 8 (each side)
-Forward Jumps over KStack x 8
*Repeat x 3
Finished up with some core work.
Notes:
Felt GREAT!
The Complex is the "main" part of the workout. Ideally, I'd like to start the workout off with a heavy pressing movement (as the Complex is primarily for lower body and posterior chain work), but the shoulders have been bothering me some, so I'm taking some time off some pressing. That's the reasons for the Halos and Lat. Raises. And the arm stuff, yeah, I'm a little vain. So shoot me...
The Complex is KICK ASS. The Bench Dips are nice and easy - they're more for some shoulder flexibility issues I want to work on. The Snatches w/a KStack are something I need to get better at, so I'm working on them. They were done in a vertical "Dead Hang" (i.e. - very litte dip) style. On the jumps, I tried to pull my knees up into my stomach as much as possible.
Wiggy
-Halos w/25 lb. plate: 2 sets x 10 reps (each direction)
-DB Lateral Raises: 3 x 10
Superset:
-Alt. DB Curls: 3 x 10
-Bodyweight Triceps Extensions: 3 x 10
Complex:
-Bench Dips x 8
-Kettlestack Snatch x 8 (each side)
-Sideways Jumps over KStack x 8
-Kettlestack High Pull x 8 (each side)
-Forward Jumps over KStack x 8
*Repeat x 3
Finished up with some core work.
Notes:
Felt GREAT!
The Complex is the "main" part of the workout. Ideally, I'd like to start the workout off with a heavy pressing movement (as the Complex is primarily for lower body and posterior chain work), but the shoulders have been bothering me some, so I'm taking some time off some pressing. That's the reasons for the Halos and Lat. Raises. And the arm stuff, yeah, I'm a little vain. So shoot me...
The Complex is KICK ASS. The Bench Dips are nice and easy - they're more for some shoulder flexibility issues I want to work on. The Snatches w/a KStack are something I need to get better at, so I'm working on them. They were done in a vertical "Dead Hang" (i.e. - very litte dip) style. On the jumps, I tried to pull my knees up into my stomach as much as possible.
Wiggy
Monday, February 12, 2007
Interest in Article(s) About Iraq?
I've been thinking about writing an article or two (or three or four?) about my experiences during my year in Southern Iraq.
I'm not out to bash or raise the US Govt. and the war in Iraq. Rather, I'd just kinda described some of the events that happened while I was there, what the reaction of the forces at the base I was at was (it was an REO - Regional Embassy Office site w/primarily British military), and what the feelings of myself and the people I worked and lived with were like.
Would you folks be interest in this?
I watched "Flags of Our Fathers" this weekend (PHENOMENAL film, by the way - I HIGHLY recommend it!), and there was a great quote at the very beginning (this might not be word-for-word):
"Every jackass thinks they know what war is like. Especially those who have never been in one."
This is SO TRUE. I'd like to bring the readers of my blog into my experiences through my eyes...then you might be able to see the way things were really like out there. Regular information without media or govt. bias....
If you'd be interested in reading this, leave a comment.
Wiggy
I'm not out to bash or raise the US Govt. and the war in Iraq. Rather, I'd just kinda described some of the events that happened while I was there, what the reaction of the forces at the base I was at was (it was an REO - Regional Embassy Office site w/primarily British military), and what the feelings of myself and the people I worked and lived with were like.
Would you folks be interest in this?
I watched "Flags of Our Fathers" this weekend (PHENOMENAL film, by the way - I HIGHLY recommend it!), and there was a great quote at the very beginning (this might not be word-for-word):
"Every jackass thinks they know what war is like. Especially those who have never been in one."
This is SO TRUE. I'd like to bring the readers of my blog into my experiences through my eyes...then you might be able to see the way things were really like out there. Regular information without media or govt. bias....
If you'd be interested in reading this, leave a comment.
Wiggy
Today's Workout - 12 Feb. 2007...Sick as a dog...
Well, the cold/flu bug I've been trying to avoid (and thought I had avoided) kicked in full-force last night. I woke up probably 10-15 times last night with either the chills or the sweats...
Today, I feel like somebody is stabbing me in the back of both knees, Rocky Balboa is behind me giving me kidney shots, and Bas Rutten is in front of me giving me "LEEVER SHOTS!!" (as Bas might say...lol). And then there's the upset stomach.
Needless to say, there isn't any workout today. I did try to go for an easy short walk, but still ended up feeling horrible. Made it ~.25 mile, turned around, and came back.
Hopefully I can rest up and get over this today or tomorrow. The wife has had it for a week, so that's re-assuring...
*rolls eyes*
*cough*
Wiggy
Today, I feel like somebody is stabbing me in the back of both knees, Rocky Balboa is behind me giving me kidney shots, and Bas Rutten is in front of me giving me "LEEVER SHOTS!!" (as Bas might say...lol). And then there's the upset stomach.
Needless to say, there isn't any workout today. I did try to go for an easy short walk, but still ended up feeling horrible. Made it ~.25 mile, turned around, and came back.
Hopefully I can rest up and get over this today or tomorrow. The wife has had it for a week, so that's re-assuring...
*rolls eyes*
*cough*
Wiggy
Sunday, February 11, 2007
Today's Workout - 11 Feb. 2007
No workout today - just rest.
Will be hitting it hard again tomorrow...
Wiggy
Will be hitting it hard again tomorrow...
Wiggy
Fight Results
Here are results from last night's boxing (World Championship Boxing on HBO) and MMA (Exlite XC on Showtime) fights:
Boxing:
"Sugar" Shane Mosely d. Luis Callazo via Unanimous Judges Decision. Scorecards read 118-109, 118-109, and 119-108. Mosely is now the "interim" WBC Welterweight Champion.
Vivian Harris d. Juan Lazcano via Unanimous Judgs Decision. Scorecards read 114-113, 115-112, and 115-112 for the WBC 140 lb. title.
MMA:
Charles "Krazy Horse" Bennett d. KJ Noons via KO (big right hand) at 3:43 of the the 1st round.
Gina Carano d. Julie Kedzie via Unanimous Judges Decision in the 1st ever women's MMA match televised in North America. Scorecards read 29-28, 29-28, and 30-27. Full of great action, this could have easily been considered fight of the night.
Joey Villasenor d. David Loiseau via Unanimous Judges Decision. All three scorecards read 30-27.
Antonio Silva d. Wesley "Cabbage" Correira via TKO (referee's stoppage due to strikes) at 3:49 in the 1st Round.
Renzo Gracie d. Frank Shamrock via DQ at 2:00 of Round 2. Gracie dominated the 1st Round taking Frank down at least twice and holding good position on top. Frank looked content to throw a few knees from his back, and try to get "stalling" called for so the fight could be stood back up (which happened once in the 1st round). Frank caught Renzo with a few punches, but nothing that ever made Renzo look as if he was in trouble. Round 2 looked like more of the same, as Renzo once again took Shamrock down. Near the fence, Frank used his feet to pull himself perpendicular to the fence, and to once again bring knees from the bottom. Frank had been warned earlier in the fight for knees to the head, and once again kneed Gracie to the head and back of neck. Time was called for Renzo to recover as he was stunned from one of the illegal blows. Renzo could not continue and was taken to a hospital for medical attention. Due to the fact that Shamrock had been warned once, and once again violated Elite XC rules, he was disqualified.
Boxing:
"Sugar" Shane Mosely d. Luis Callazo via Unanimous Judges Decision. Scorecards read 118-109, 118-109, and 119-108. Mosely is now the "interim" WBC Welterweight Champion.
Vivian Harris d. Juan Lazcano via Unanimous Judgs Decision. Scorecards read 114-113, 115-112, and 115-112 for the WBC 140 lb. title.
MMA:
Charles "Krazy Horse" Bennett d. KJ Noons via KO (big right hand) at 3:43 of the the 1st round.
Gina Carano d. Julie Kedzie via Unanimous Judges Decision in the 1st ever women's MMA match televised in North America. Scorecards read 29-28, 29-28, and 30-27. Full of great action, this could have easily been considered fight of the night.
Joey Villasenor d. David Loiseau via Unanimous Judges Decision. All three scorecards read 30-27.
Antonio Silva d. Wesley "Cabbage" Correira via TKO (referee's stoppage due to strikes) at 3:49 in the 1st Round.
Renzo Gracie d. Frank Shamrock via DQ at 2:00 of Round 2. Gracie dominated the 1st Round taking Frank down at least twice and holding good position on top. Frank looked content to throw a few knees from his back, and try to get "stalling" called for so the fight could be stood back up (which happened once in the 1st round). Frank caught Renzo with a few punches, but nothing that ever made Renzo look as if he was in trouble. Round 2 looked like more of the same, as Renzo once again took Shamrock down. Near the fence, Frank used his feet to pull himself perpendicular to the fence, and to once again bring knees from the bottom. Frank had been warned earlier in the fight for knees to the head, and once again kneed Gracie to the head and back of neck. Time was called for Renzo to recover as he was stunned from one of the illegal blows. Renzo could not continue and was taken to a hospital for medical attention. Due to the fact that Shamrock had been warned once, and once again violated Elite XC rules, he was disqualified.
Saturday, February 10, 2007
Fights Tonight!!
Just a reminder - there are some awesome fights tonight!!
For the MMA fans, Elite XC will be broadcast on Showtime beginning at 10:00 pm EST. The main event is Frank Shamrock vs. Renzo Gracie. There are also some awesome undercards fights featuring David "The Crow" Loiseau, Wesley "Cabbage" Correira, "Krazy Horse" Bennett, and more!
For the boxing fans, HBO will broadcast World Championship Boxing at 9:45 pm EST. The main event will be "Sugar" Shane Mosely will be taking on Luis Callazo.
Come back here to Working Class Fitness.com Blog to fight out who won - I'll post results tomorrow morning!!
Now if only they weren't both on at the same time...
Wiggy
For the MMA fans, Elite XC will be broadcast on Showtime beginning at 10:00 pm EST. The main event is Frank Shamrock vs. Renzo Gracie. There are also some awesome undercards fights featuring David "The Crow" Loiseau, Wesley "Cabbage" Correira, "Krazy Horse" Bennett, and more!
For the boxing fans, HBO will broadcast World Championship Boxing at 9:45 pm EST. The main event will be "Sugar" Shane Mosely will be taking on Luis Callazo.
Come back here to Working Class Fitness.com Blog to fight out who won - I'll post results tomorrow morning!!
Now if only they weren't both on at the same time...
Wiggy
Today's Workout - 10 Feb. 2007
No workout today - just rest.
Am doing some chores around the ole' homestead, but nothing out of the ordinary...
Wiggy
Am doing some chores around the ole' homestead, but nothing out of the ordinary...
Wiggy
Friday, February 09, 2007
Today's Workout - 09 Feb. 2007
Complex:
-Kettlestack Snatches x 8 (each side)
-Side-to-Side Jumps over Kettlestack x 8
-Kettlestack Cleans/High Pulls* x 8 (each side)
-Forward Jumps over Kettlestack x 8
Repated 4x. Each complex was spread throughout the day - roughly an hour or so between each one.
*I did Clean on two of the complexes, and High Pulls on the other two.
There was also various DB and KS Snatch practice throughout the day, some core work, and an easy mile run this morning.
-Kettlestack Snatches x 8 (each side)
-Side-to-Side Jumps over Kettlestack x 8
-Kettlestack Cleans/High Pulls* x 8 (each side)
-Forward Jumps over Kettlestack x 8
Repated 4x. Each complex was spread throughout the day - roughly an hour or so between each one.
*I did Clean on two of the complexes, and High Pulls on the other two.
There was also various DB and KS Snatch practice throughout the day, some core work, and an easy mile run this morning.
Thursday, February 08, 2007
Today's Workout - 08 Feb. 2007
-1-Arm Kettlestack Clean & Press: "Bear Reps" x 2 circuits each side*
-DB Rows: 1 set x 8 reps, 1 x8/6/4**
-Alt. DB Curls: 4 x 6
Finished with core work
*"Bear Reps" = set/rep scheme written about by Coach John Davies. Sets are in 1:2, 2:1, 1:3, 3:1 fashion. A set in 1:2 fashion is:
-1 clean
-2 presses
-1 clean
-2 presses
-1 clean
-2 presses
2:1 fashion is the opposite (2 cleans, 1 press, etc.). 1:3 fashion is:
-1 clean
-3 presses
-1 clean
-3 presses
3:1 fashion is the opposite (3 cleans, 1 press).
Total is 34 reps cleans and 34 reps presses each side.
**"8/6/4" was drop set (in reps) each side. 8 reps left, 8 reps right, 6 left, 6 right, 4 left, 4 right w/o rest.
-DB Rows: 1 set x 8 reps, 1 x8/6/4**
-Alt. DB Curls: 4 x 6
Finished with core work
*"Bear Reps" = set/rep scheme written about by Coach John Davies. Sets are in 1:2, 2:1, 1:3, 3:1 fashion. A set in 1:2 fashion is:
-1 clean
-2 presses
-1 clean
-2 presses
-1 clean
-2 presses
2:1 fashion is the opposite (2 cleans, 1 press, etc.). 1:3 fashion is:
-1 clean
-3 presses
-1 clean
-3 presses
3:1 fashion is the opposite (3 cleans, 1 press).
Total is 34 reps cleans and 34 reps presses each side.
**"8/6/4" was drop set (in reps) each side. 8 reps left, 8 reps right, 6 left, 6 right, 4 left, 4 right w/o rest.
Wednesday, February 07, 2007
Today's Workout - 07 Feb. 2007
Today is pretty much just rest. Some stretching, a little yoga, a little core work. Nothing much.
My wife is sicker than a dog, and I feel like it's coming my way, so I'm taking it easy today and taking some extra Vit. C to hopefully stave it off...
My wife is sicker than a dog, and I feel like it's coming my way, so I'm taking it easy today and taking some extra Vit. C to hopefully stave it off...
Tuesday, February 06, 2007
Kettlebells or Dumbbells? Solid or Adjustable?
As kettlebells (KBs) become more and more popular in North America - and around the world, for that matter - you will see more and more different Kettlebell manufacturers.
While not the first company to produce and market KBs in North America, it was Dragondoor (and one of its main authors, Pavel Tsatsouline) who brought KBs and their usage to light and were (along with many of DD's certified trainers) responsible for KBs going "mainstream" to coin a phrase...
Since that time, various other companies have began to produce and market KBs including (but surely not limited to) Max, Ader, York, Kettlebell Concepts, Iron Woody, Agatsu, Lifeline USA, Fedorenko, and others.
Also since that time, a product that has been developed and marketed is the plate-loaded KB. This is a handle in the shape of a KB, but can be loaded with plates. While there are a few different manufacturers of these, the two main ones are Iron Woody and Kettlestack.
There are advantages and disadvantages to both solid and plate-loaded KBs. Pros for solids are that they take up very little space (individually - having multiple KBs can take up some room), will last a lifetime, are virtually indestructable, great for throwing/juggling, and save you from having to change weights.
Cons for solids are (as mentioned) having a few can take up a bunch of room, cost (KBs can be very expensive, and shipping isn't cheap either), and the weight jumps from KB to KB can be somewhat drastic.
Pros for plate-loaded are the adjustability factor (you can increase in small increments instead of larger jumps in weight), cost (plate-loaded handles are much cheaper than solids, shipping is minimal, they use weight plates that many - esp in home gym setups - already have, and they take little room.
Cons for plate-loaded are that they can come apart, can flex some when using heavy KBs for ballistics, big KBs (i.e. - a lot of weight plates) can alter the shape so that they aren't as "round" as solids, but more cylinder shaped, no flat bottom to use the KBs for "Renegade Rows" and other such exercises, and aren't sturdy enough to juggle/throw (they can take it a few times, but aren't designed/built for such training).
Some of these notions, in my opinion, while valid, aren't always what they're cracked up to be. For example, with solids, the jump from KB to heavier KB isn't that big of a deal anymore. When KBs first became popular, you were looking at a roughly 15 lb. increase per KB. That's fairly substantial. However, since that time, most companies have come out with more intermediary weight KBs, so that your jumps are only in the 7-8 lb. range. While that can be a bit, KBs are meant for repetition lifting (even when going heavy). You won't be going for 1RMs. If strength level is so that you could possibly use a KB that is 3-4 lbs. heavier, but not 7-8 lbs. heavier, then you need to train some more, and get stronger first. Hold off on getting that next bell until you are strong enough to actually need it.
For the plate-loaded bells, I keep reading about how people are afraid that the KBs will come apart in the middle of a set. This blows my mind. Why are people so afraid of this? People have used - and still use - adjustable, plate-loaded dumbbells every single day, and this isn't a concern. If you're not afraid of a plate-loaded dumbbell, why are you afraid of a plate-loaded KB? And YOU will be the one putting the plate-loaded KB together. It's not hard - all you have to do is tighten a bolt or two with an allen wrench. As I recently posted on a public Strength & Conditioning forum: "IMHO, If you can't trust yourself to use an allen wrench correctly, then what size KB to buy is the least of your troubles..."
As far as the juggling/throwing goes, that depends on you and your workouts. If juggling/throwing your KBs is something that you're looking at doing a lot of, then solids are where you need to go. That's a fact. But, as often as I see this brought up, I really wonder how many people are actually juggling/throwing their KBs. I'm not saying that people aren't, but I think more people talk about it than actually do it...
As far as the shape of the KB goes, being flat on the bottom can be very useful. I've seen ideas for giving plate-loaded KBs flat bottoms (or pinching things between the plates so that they can stand upright), but nothing that I was a real big fan of. Solids are the way to go here. As far as big plate-loaded KBs becoming cylinder shaped, well, I'm sure that could be an issue if you were used to using round solids. If you never have, then it might not be as big of a deal. But, as new manufacturers start producing solid KBs, they are taking on slightly different shapes as well. Some with slightly thicker handles, some that are all the same diameter (regardless of weight), and others that don't even have flat bottoms.
Really, if you decide to buy KBs, what kind to get usually ends up coming down to one main thing - price. Plate-loaded KBs win here every time. A close second in the decision making process is what you plan on doing with them. If things such as juggling, throwing, Renegade Rows, and such are going to be large parts of your training, then that may justify the price. Another thing to consider is what sort of programs will you be doing? Will they be strictly KB? Or will KBs play only a part of the overall program in addition to barbells, sandbags, bodyweight calisthenics, etc?
For my own experience, I ended up choosing a pair of Kettlestack handles. I already had the weight plates, my training wasn't going to exclusively be KBs, and juggling, throwing and such, wasn't something I was looking at doing. The folks over at Kettlestack were running a deal on shipping (I got them right before Christmas), so I picked up a pair. A pair of their "blue band" Kettlestack handles (the ones for heavy KBs), shipped to my house inside of a couple days were less than one 35 lb. solid KB would have run me.
I love the Kettlestacks, and use them quite a bit in my training. They are a great product, made very well, and the good folks at Kettlestack was great with answering questions I had via email. Kettlestacks are a great product. I highly recommend them. (Head over to www.kettlestack.com to take a look.)
However, KBs have NOT replaced my dumbbells (DB). Many seem to think that KBs and DBs are an "either/or" kind of thing. Personally, I like DBs for a lot of movements. In fact, there are some exercises I prefer DBs to KBs.
With my KBs, I like Swings and High Pulls. I really like the groove for Clean and Presses, and the "rack" position is perfect for Front Squats. The thick handles make them great for grip exercises like Farmer's Walks, and the handle being a little higher off the ground than DBs make them great for Suitcase Deadlifts and Twisting Deadlifts.
However, there are some exercises that DBs are just better with. Curls and Floor Presses come to mind. Bent Rows are much better for me with DBs, as since I'm a short guy, the handle being higher off the floor on KBs, while great for Deadlifts, actually shortens my Range of Motion for Rows. Bent Raise-Rows are still my favorite back exercise, and they're perfect with DBs.
The exercise that surprised me, though, were Snatches.
I like the groove of a DB Snatch much better than a KB Snatch. The KB Snatch is more of an extended Swing (Bryce Lane once wrote "...if you swing it out far enough, the up and over will take care of itself..."). When I Snatch a DB, I pull the 'bell more of in a vertical straight line. Almost like a High Pull that I then squat under.
There isn't anything "wrong" with either variation, it's just that I prefer DBs better in this case.
When all is said and done, it's all still a judgement call on your part. KBs don't replace DBs, and vice versa. Solids or plate-loaded is up to what sort of training you're going to do, and how much you're willing to spend.
Whichever tool you end up choosing, just use it smart and work hard. Those two will make a bigger difference than anything...
Train Hard, Rest Hard, Play Hard-
Wiggy
PS - Don't forget to check out Working Class Fitness - The Programs. Six of the best, most hardcore 8-week programs you're ever gonna find. They'll make a man out of you in a hurry. Program #6 is designed to get you to MANHANDLE your bodyweight (your bodyweight on a barbell, your bodyweight in a sandbag, bodyweight calisthenics)...and for CHEAP! You can download a FREE SAMPLE of the programs HERE.
While not the first company to produce and market KBs in North America, it was Dragondoor (and one of its main authors, Pavel Tsatsouline) who brought KBs and their usage to light and were (along with many of DD's certified trainers) responsible for KBs going "mainstream" to coin a phrase...
Since that time, various other companies have began to produce and market KBs including (but surely not limited to) Max, Ader, York, Kettlebell Concepts, Iron Woody, Agatsu, Lifeline USA, Fedorenko, and others.
Also since that time, a product that has been developed and marketed is the plate-loaded KB. This is a handle in the shape of a KB, but can be loaded with plates. While there are a few different manufacturers of these, the two main ones are Iron Woody and Kettlestack.
There are advantages and disadvantages to both solid and plate-loaded KBs. Pros for solids are that they take up very little space (individually - having multiple KBs can take up some room), will last a lifetime, are virtually indestructable, great for throwing/juggling, and save you from having to change weights.
Cons for solids are (as mentioned) having a few can take up a bunch of room, cost (KBs can be very expensive, and shipping isn't cheap either), and the weight jumps from KB to KB can be somewhat drastic.
Pros for plate-loaded are the adjustability factor (you can increase in small increments instead of larger jumps in weight), cost (plate-loaded handles are much cheaper than solids, shipping is minimal, they use weight plates that many - esp in home gym setups - already have, and they take little room.
Cons for plate-loaded are that they can come apart, can flex some when using heavy KBs for ballistics, big KBs (i.e. - a lot of weight plates) can alter the shape so that they aren't as "round" as solids, but more cylinder shaped, no flat bottom to use the KBs for "Renegade Rows" and other such exercises, and aren't sturdy enough to juggle/throw (they can take it a few times, but aren't designed/built for such training).
Some of these notions, in my opinion, while valid, aren't always what they're cracked up to be. For example, with solids, the jump from KB to heavier KB isn't that big of a deal anymore. When KBs first became popular, you were looking at a roughly 15 lb. increase per KB. That's fairly substantial. However, since that time, most companies have come out with more intermediary weight KBs, so that your jumps are only in the 7-8 lb. range. While that can be a bit, KBs are meant for repetition lifting (even when going heavy). You won't be going for 1RMs. If strength level is so that you could possibly use a KB that is 3-4 lbs. heavier, but not 7-8 lbs. heavier, then you need to train some more, and get stronger first. Hold off on getting that next bell until you are strong enough to actually need it.
For the plate-loaded bells, I keep reading about how people are afraid that the KBs will come apart in the middle of a set. This blows my mind. Why are people so afraid of this? People have used - and still use - adjustable, plate-loaded dumbbells every single day, and this isn't a concern. If you're not afraid of a plate-loaded dumbbell, why are you afraid of a plate-loaded KB? And YOU will be the one putting the plate-loaded KB together. It's not hard - all you have to do is tighten a bolt or two with an allen wrench. As I recently posted on a public Strength & Conditioning forum: "IMHO, If you can't trust yourself to use an allen wrench correctly, then what size KB to buy is the least of your troubles..."
As far as the juggling/throwing goes, that depends on you and your workouts. If juggling/throwing your KBs is something that you're looking at doing a lot of, then solids are where you need to go. That's a fact. But, as often as I see this brought up, I really wonder how many people are actually juggling/throwing their KBs. I'm not saying that people aren't, but I think more people talk about it than actually do it...
As far as the shape of the KB goes, being flat on the bottom can be very useful. I've seen ideas for giving plate-loaded KBs flat bottoms (or pinching things between the plates so that they can stand upright), but nothing that I was a real big fan of. Solids are the way to go here. As far as big plate-loaded KBs becoming cylinder shaped, well, I'm sure that could be an issue if you were used to using round solids. If you never have, then it might not be as big of a deal. But, as new manufacturers start producing solid KBs, they are taking on slightly different shapes as well. Some with slightly thicker handles, some that are all the same diameter (regardless of weight), and others that don't even have flat bottoms.
Really, if you decide to buy KBs, what kind to get usually ends up coming down to one main thing - price. Plate-loaded KBs win here every time. A close second in the decision making process is what you plan on doing with them. If things such as juggling, throwing, Renegade Rows, and such are going to be large parts of your training, then that may justify the price. Another thing to consider is what sort of programs will you be doing? Will they be strictly KB? Or will KBs play only a part of the overall program in addition to barbells, sandbags, bodyweight calisthenics, etc?
For my own experience, I ended up choosing a pair of Kettlestack handles. I already had the weight plates, my training wasn't going to exclusively be KBs, and juggling, throwing and such, wasn't something I was looking at doing. The folks over at Kettlestack were running a deal on shipping (I got them right before Christmas), so I picked up a pair. A pair of their "blue band" Kettlestack handles (the ones for heavy KBs), shipped to my house inside of a couple days were less than one 35 lb. solid KB would have run me.
I love the Kettlestacks, and use them quite a bit in my training. They are a great product, made very well, and the good folks at Kettlestack was great with answering questions I had via email. Kettlestacks are a great product. I highly recommend them. (Head over to www.kettlestack.com to take a look.)
However, KBs have NOT replaced my dumbbells (DB). Many seem to think that KBs and DBs are an "either/or" kind of thing. Personally, I like DBs for a lot of movements. In fact, there are some exercises I prefer DBs to KBs.
With my KBs, I like Swings and High Pulls. I really like the groove for Clean and Presses, and the "rack" position is perfect for Front Squats. The thick handles make them great for grip exercises like Farmer's Walks, and the handle being a little higher off the ground than DBs make them great for Suitcase Deadlifts and Twisting Deadlifts.
However, there are some exercises that DBs are just better with. Curls and Floor Presses come to mind. Bent Rows are much better for me with DBs, as since I'm a short guy, the handle being higher off the floor on KBs, while great for Deadlifts, actually shortens my Range of Motion for Rows. Bent Raise-Rows are still my favorite back exercise, and they're perfect with DBs.
The exercise that surprised me, though, were Snatches.
I like the groove of a DB Snatch much better than a KB Snatch. The KB Snatch is more of an extended Swing (Bryce Lane once wrote "...if you swing it out far enough, the up and over will take care of itself..."). When I Snatch a DB, I pull the 'bell more of in a vertical straight line. Almost like a High Pull that I then squat under.
There isn't anything "wrong" with either variation, it's just that I prefer DBs better in this case.
When all is said and done, it's all still a judgement call on your part. KBs don't replace DBs, and vice versa. Solids or plate-loaded is up to what sort of training you're going to do, and how much you're willing to spend.
Whichever tool you end up choosing, just use it smart and work hard. Those two will make a bigger difference than anything...
Train Hard, Rest Hard, Play Hard-
Wiggy
PS - Don't forget to check out Working Class Fitness - The Programs. Six of the best, most hardcore 8-week programs you're ever gonna find. They'll make a man out of you in a hurry. Program #6 is designed to get you to MANHANDLE your bodyweight (your bodyweight on a barbell, your bodyweight in a sandbag, bodyweight calisthenics)...and for CHEAP! You can download a FREE SAMPLE of the programs HERE.
Today's Workout - 06 Feb. 2007
-Speed Skater Squats: 3 sets x 6 reps (each side)
-1-Arm Clean Practice w/85 lb. Kettlestack (~15-20 reps each side total)
-Forward Jump over Kettlestack: 10 x 10 (100 reps) in 10 minutes*
-Core Work
*"Forward Jump" = jump over Kstack, turn around, jump back. Alternated sets of Jumps w/Full Squat and Jumps w/only slight dip (imagine the very top portion of KStack Swing)
-1-Arm Clean Practice w/85 lb. Kettlestack (~15-20 reps each side total)
-Forward Jump over Kettlestack: 10 x 10 (100 reps) in 10 minutes*
-Core Work
*"Forward Jump" = jump over Kstack, turn around, jump back. Alternated sets of Jumps w/Full Squat and Jumps w/only slight dip (imagine the very top portion of KStack Swing)
Monday, February 05, 2007
Today's Workout - 05 Feb 2007
Today's Workout:
A1) Halos w/25 lb. plate: 4 sets x 10 reps each direction
B1) Weighted Incline Push-Ups: 4 x 8-10
B2) Bent Raise Rows: 4 x 6
C1) Alt. DB Curls: 3 x 8-10
D1) Kettlestack Clean: 1 x 5, 2 x 10
Finished up with some core work, and 15 mins of LSD.
A1) Halos w/25 lb. plate: 4 sets x 10 reps each direction
B1) Weighted Incline Push-Ups: 4 x 8-10
B2) Bent Raise Rows: 4 x 6
C1) Alt. DB Curls: 3 x 8-10
D1) Kettlestack Clean: 1 x 5, 2 x 10
Finished up with some core work, and 15 mins of LSD.
Thanks for Stopping By!!
Thanks for stopping by the Working Class Fitness.com blog!! I will use this space to post my own personal workotus, sports results, fitness info, or any other neat stuff that I come across!!
Be sure to check back often - a ton of great stuff is on its way!!
Be sure to check back often - a ton of great stuff is on its way!!
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