IKFF
Sunday, December 26, 2004
Thursday, December 23, 2004
Real Solutions Magazine
Weight Training, Muscle Building, & Fitness Magazine—Real SOLUTIONS offers weight training tips on how to build muscle and increase fitness for your absolute best body.
Wednesday, December 22, 2004
Pavels News letter
Power by Pavel: What I Learned from Com. Bud Jeffries
Appropriately, this issue's strength tip comes from a Christian man
of strength, Com. Bud Jeffries. Here is an excerpt from his
newsletter:
"Constantly be on the look out for little ways to make your
training more effective and productive without adding extra
movement. I'll give you an example.
I do almost all of my squats "starting from the bottom." Meaning
that whether I'm doing a full range or a partial range, I'm going
to set the rack at that height and start there instead of a
traditional walk out and squat down style. I think there are many
advantages to doing it this way. Not the least of which is safety,
convenience, and real world applicability to the strength that you
build. However recently I've been experimenting with doing an
almost isometric hold while in the down phase of the lift.
Why? Because I can build a very controlled, lowering type of
strength without adding any extra repetitions or exercises. I can
use it within the progressive distance system which I normally use.
So I simply squat the weight up and then on the way down, stop
about an inch from the pin before I set the weight down and do a
short hold there. This way I'm continually building the strength
to not only lift the weight, but control it more effectively and
all I've added is few seconds to the repetition that I'm already
doing. Should I choose to come out and do a powerlifting
competition and squat in it, I have less trouble transitioning from
one style of squatting to the next and I've already built an
applicable style of strength with very little more work and time.
There are multiple other ways you can look at training efficiency
without adding extra time to your workouts. Combining strength and
cardio work, upper and lower body exercises alternated, using a
"chain style" of lifting progression - a la Herman Goerner.
Explore, experiment and think for yourself. If you come up with a
cool tip... share it."
To sign-up for Pavel's newsletter go to Dragondoor via the link on the right
Merry Christmas
Tom
Appropriately, this issue's strength tip comes from a Christian man
of strength, Com. Bud Jeffries. Here is an excerpt from his
newsletter:
"Constantly be on the look out for little ways to make your
training more effective and productive without adding extra
movement. I'll give you an example.
I do almost all of my squats "starting from the bottom." Meaning
that whether I'm doing a full range or a partial range, I'm going
to set the rack at that height and start there instead of a
traditional walk out and squat down style. I think there are many
advantages to doing it this way. Not the least of which is safety,
convenience, and real world applicability to the strength that you
build. However recently I've been experimenting with doing an
almost isometric hold while in the down phase of the lift.
Why? Because I can build a very controlled, lowering type of
strength without adding any extra repetitions or exercises. I can
use it within the progressive distance system which I normally use.
So I simply squat the weight up and then on the way down, stop
about an inch from the pin before I set the weight down and do a
short hold there. This way I'm continually building the strength
to not only lift the weight, but control it more effectively and
all I've added is few seconds to the repetition that I'm already
doing. Should I choose to come out and do a powerlifting
competition and squat in it, I have less trouble transitioning from
one style of squatting to the next and I've already built an
applicable style of strength with very little more work and time.
There are multiple other ways you can look at training efficiency
without adding extra time to your workouts. Combining strength and
cardio work, upper and lower body exercises alternated, using a
"chain style" of lifting progression - a la Herman Goerner.
Explore, experiment and think for yourself. If you come up with a
cool tip... share it."
To sign-up for Pavel's newsletter go to Dragondoor via the link on the right
Merry Christmas
Tom
Tuesday, December 21, 2004
Monday, December 20, 2004
Current work-out follow up
Hello,
Just writing to see if anyone has tried the workout I wrote on the 13th of Dec. If so are there any comments or questions? I find since doing workouts like this 2-3 times a week I feel like I'm more energized each time I do workout and it isn't as labored as it was getting working out 4-5 times a week.
One thing to think about is setting goals. Don't just think them, there are 3 steps [maybe more but these 3 a important]to do about them. 1. Write them down. 2. Share them, this creates accountability, also gives you someone to push you. 3. Follow up and track them often! Remember on any new trip if you don't have a map you will get lost.
As always feel free to ask any questions
Have a great holiday season!
Tom
Just writing to see if anyone has tried the workout I wrote on the 13th of Dec. If so are there any comments or questions? I find since doing workouts like this 2-3 times a week I feel like I'm more energized each time I do workout and it isn't as labored as it was getting working out 4-5 times a week.
One thing to think about is setting goals. Don't just think them, there are 3 steps [maybe more but these 3 a important]to do about them. 1. Write them down. 2. Share them, this creates accountability, also gives you someone to push you. 3. Follow up and track them often! Remember on any new trip if you don't have a map you will get lost.
As always feel free to ask any questions
Have a great holiday season!
Tom
Saturday, December 18, 2004
Thursday, December 16, 2004
Wednesday, December 15, 2004
KettleBell Convention
Dear Friend,
Exciting news! The First National Kettlebell Convention is now
on and is scheduled for March 19 - 20, 2005, in Las Vegas.
Finally, a chance to get together with hundreds of like-minded
kettlebell enthusiasts from across the nation for two days of
learning, training, networking and general good times.
We are organizing workshops and presentations by leading kettlebell
author/experts in applications for martial arts, sports, strength
and conditioning, tactical, rehab, personal training, program
design and more, including:
Pavel, Steve Cotter, Andrea Du Cane, Brett Jones, Rob Lawrence,
Mike Mahler, Jeff Martone, Steve Maxwell, and Nate Morrison.
At a later date we will be announcing one or more Special Guest
presentations.
There will be a series of competitions and fun events with prizes.
We are currently intending to include:
Kettlebell walking swing relay, Kettlebell throwing contest, 40 kg
Kettlebell pullup challenge, 40 kg Hack Squat challenge, Secret
Service Snatch Test Challenge, best paint-your-own-kettlebell
competition, best kettlebell home video competition, Best
Kettlebell personal desissification story.
There will be a Saturday Evening Dinner Buffet included with
admission.
Bring the family: children under 16, free admission when
accompanied by parents.
Visit our Kettlebell Convention page to register and for more
information.>
Exciting news! The First National Kettlebell Convention is now
on and is scheduled for March 19 - 20, 2005, in Las Vegas.
Finally, a chance to get together with hundreds of like-minded
kettlebell enthusiasts from across the nation for two days of
learning, training, networking and general good times.
We are organizing workshops and presentations by leading kettlebell
author/experts in applications for martial arts, sports, strength
and conditioning, tactical, rehab, personal training, program
design and more, including:
Pavel, Steve Cotter, Andrea Du Cane, Brett Jones, Rob Lawrence,
Mike Mahler, Jeff Martone, Steve Maxwell, and Nate Morrison.
At a later date we will be announcing one or more Special Guest
presentations.
There will be a series of competitions and fun events with prizes.
We are currently intending to include:
Kettlebell walking swing relay, Kettlebell throwing contest, 40 kg
Kettlebell pullup challenge, 40 kg Hack Squat challenge, Secret
Service Snatch Test Challenge, best paint-your-own-kettlebell
competition, best kettlebell home video competition, Best
Kettlebell personal desissification story.
There will be a Saturday Evening Dinner Buffet included with
admission.
Bring the family: children under 16, free admission when
accompanied by parents.
Visit our Kettlebell Convention page to register and for more
information.>
Tuesday, December 14, 2004
Monday, December 13, 2004
Current work-out
This is my current work-out. Normally I like to use Kettlebells, but I'm on assignment in Korea and do not have them with me.
I start with Squats. After warming up [Remember to warm up on all excercises!!!!!] I do 2-3 sets {this depends on my weekly work-out plan, 2 days = 3 sets, 3 days =2 sets, this is followed on all excercises} of 12-15 reps supersetted with pull-overs, of 15 reps both excercises breathing deeply.
Next I do 2-3 sets of power cleans 6-8 reps
Then bench, I'll mix this up flat, incline, & dips 2-3 sets 8-10 reps
Now Pull downs [or pull-ups if you can] 2-3 sets 8-10 reps
Arnold presses or military presses, again 2-3 sets 8-10 reps
1 set each for bi's and tris'
Then finish off with abs
Let me know what you think and if you know where I can get some kettlebells in Korea or Thailand!
Tom
I start with Squats. After warming up [Remember to warm up on all excercises!!!!!] I do 2-3 sets {this depends on my weekly work-out plan, 2 days = 3 sets, 3 days =2 sets, this is followed on all excercises} of 12-15 reps supersetted with pull-overs, of 15 reps both excercises breathing deeply.
Next I do 2-3 sets of power cleans 6-8 reps
Then bench, I'll mix this up flat, incline, & dips 2-3 sets 8-10 reps
Now Pull downs [or pull-ups if you can] 2-3 sets 8-10 reps
Arnold presses or military presses, again 2-3 sets 8-10 reps
1 set each for bi's and tris'
Then finish off with abs
Let me know what you think and if you know where I can get some kettlebells in Korea or Thailand!
Tom
Full Body Workouts
This blog's purpose is to find and show full body workouts. This is for people on a time restraint, and those people with a slower recovery rate. I hope everyone finds this useful!
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