IKFF

Thursday, April 22, 2010

Perplexed about complexes?


Ever train using complexes? Why not? Complexes are a series of exercises strung together to be completed one right after the other. Sort of like circuit training on steroids. I was emailed great info today from BJ at "Workout Muse" which will give a better explanation then I could so here it is...


Types of Complexes:
- There are 3 main types of complexes listed below in order of difficult from easier to hardest:

1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill

- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes


The Top 6 Ways to Build a Perfect Complex

1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.
2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).
3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.
4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.
5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.
6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!

The Workout of the Week!!

1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges










Sunday, April 11, 2010

Late update ...and it is not a park bench

Well as you may or may not know I completed my March quest of 10,000 swings, a little more actually. It started out pretty easy, but as it went on it became more difficult both physically and mentally. I was hoping to be able to move up in the weight I was swinging, but for reps that was not the case. I pretty much stayed within the 16kg - 32kg range. I did use the 48kg a few times, but not often. As for recovery I increased my protein intake by @20 grams a day and that helped a lot. Also towards the end of the month my sleep became deeper...which I am not sure why, but it helped. Give it a try sometime, 10,000 swings in a month, see how you do!

Recently I received an email about a new training, a protocol I would say. It isn't so much as a program, but how to take you current training to a new level, with out injuries. It is an innovative training based on your body’s feedback. The DVD's are sold out for now but you can get on the waiting list by CLICKING HERE!

A little bit of a rant about the gym...still have the usual one about cell phones while working out ---- WHY????????? Are you so not in control of your life you can't be away from the phone for < 1 hour????
- A new one, the gym was packed recently, I guess holiday season, and I wanted to use a flat bench for flies. All were being used , one had a gym bag on it. I asked around and one guy told me he was using it. He was ... to hold his bag, he was doing curls and standing tricep extensions. So I waited about a few minutes, then handed him his bag and took the bench. You know he actually went to the gym manager and complained. The manager came over and when I told him the story and it was confirmed by others he just laughed at the guy and poined to the locker room and tole him that there are lockers in there for his bag. So remember equipment have purposes besides being your valet, there are other people in the gym wanting to use the bench for its purpose....