Renegade

Kettlebell Training, part six – complexes

John Davies — Sat, 28 Aug 2010 15:27:03 +0000

The efficient use of time is one of the complex issues in modern society. Time is a valuable commodity and with little to spare, exercise is often one of the first to hit the chopping block.

Yet one of the best training approaches for generalized use is equally time sensitive. Training complexes assist in the development of overall fitness, will help reduce unwanted weight as well as improve power and force production. When designed properly as training complex will enhance all aspect of typical exercise regime but with a time sensitive manner. Within my approach, training complexes serve as a foundation of resistance training to teach leg and hip drive as well as overall “body harmony”.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

Kettlebell Training, part five – the front squat

John Davies — Sat, 28 Aug 2010 15:21:15 +0000

The renaissance of kettlebells has brought a number of claims to the market, each exalting the mediums use but in the bravado-laced sales pitch tends to filter out the true vale of the vehicle from the storyline. Kettlebell training is a superb tool, that is obviously quite transportable and as a resistance training method, when taught properly, has a steep learning curve. Contrary to any number of ridiculous suggestions, it is not the panacea but instead an important tool in a training professionals arsenal and should clients enjoy the use of them it needs to be taught properly.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

Kettlebell Training: part four, the Split Jerk

John Davies — Sat, 28 Aug 2010 15:10:56 +0000

The renaissance of Kettlebell training in the exercise industry is both a welcome reminder of the “iron game’s” simplistic past and an opportunity for professionals to implement basic, more purposeful training measures within the mainstream. While much of the industry is laden with foolish, if not unsound measures, Kettlebell training intuitively teaches a “total body” notion within resistance work.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

Kettlebell Training: part three the Power Clean

John Davies — Sat, 28 Aug 2010 15:06:55 +0000

There is no disputing it but Kettlebell training has become a “cause célèbre” of the modern exercise world. While some praise its values to no end, still others recognize its limitations, thus creating the controversy.

Quite truthfully, the modern exercise “game” is both the vindicator of Kettlebell training and its assassin. Many of those who promote the tool in the media make such outlandish claims that the medium is an open target for those who see beyond the marketing efforts and countless “log-rolling” initiatives.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

Kettlebell Training: part two – the swing

John Davies — Sat, 28 Aug 2010 15:01:27 +0000

Kettlebell training is one of the more popular “new” mediums to the iron game in the last decade. Of-course, the term “new” is not appropriate as kettlebells have a long and storied place in the iron game.

The relatively recent rise in popularity of kettlebells is, without question, due to some of the most brilliant marketing this industry has ever seen and few others would be as successful. Wrapping the kettlebells marketing efforts around it 18th-19th century Russian history, the medium has gained a foothold in the U.S. market and expanding worldwide. Though other older mediums have similar benefits, none has captured the interest the public’s eye and once dark imagery of the kettlebell has made its way into the cozy confines of fat loss classes and available in oh-so divine colours to suit your test.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

Kettlebell Training, part one

John Davies — Sat, 28 Aug 2010 14:54:40 +0000

In the last fifteen years one of the many popular training mediums that worked its way into exercise culture, none has been surrounded with such mystique as Kettlebells. Though they possess a long history in the iron game, their growth in the modern exercise world is a testament to brilliant marketing as well as their relative simplistic training applications. While that does not mean to offend those enamoured with the use of Kettlebells, it is honest fact that as a training medium they were virtually non-existent for nearly thirty years before generating a new cult like status.

prepared by John Davies, Founder of Renegade Training™ and Renegade Kettlebell Professional™

to continue reading the balance of this article please visit USP Labs

A toast to THEM getting…IT.

Chuck Twohig — Tue, 22 Jun 2010 02:54:01 +0000

I want to take the time here to dedicate a little post to my students. To my pupils. To my warriors. The group of people that I have been tutoring just over 2 months now in Kettlebell Training has advanced so far and so well that I have created an Advanced Kettlebell Class at the gym and I now have a seperate time to train others that are not on their level just yet.

I have students right now that want me to train them to compete within the next 2 years in kettlebell lifting. I have students that have given up their time spent on the treadmills and elipticals and have dedicated that time to training with kettlebells. I have students that left the first class feeling destroyed physically and mentally…and came back the next week desiring more. THAT is the real reason to teach…to coach…to want to be involved.

If you are not a trainer/teacher/coach/lover of what you do….then you will not understand this last little piece to this post, but it is truly the most important. The feeling that you get when one of your people “get’s it”…is easily one of the most rewarding feelings you can get in this industry. My “Team KB” has made me proud to be a trainer/a teacher/a mentor/and a friend.

The Rewarding … Reward

Chuck Twohig — Tue, 22 Jun 2010 02:53:17 +0000

It’s amazing how you feel….when THEY feel it. For any trainers/coaches that read this article, you’ll be able to understand what I mean right off the bat. Since my Kettlebell classes in Northeast PA have begun to really take off, I have noticed such a drastic and intense change in my pupils that it’s undeniable. I even have some female clients that have begun training kettlebell specific most of the time and want me to prepare them to compete within the next 1.5 years!!

The reason for my writing this, and for you reading…is simply to share the joy that passes through me when I know that my clients are happy, healthy, and have reached a new pinnacle in their training. The fact that I helped them get there and that they are screaming and pleading for more even after they feel they’re going to vomit…Now that is a TRUE “priceless” commercial right there.

See-saw Press

Azar Ali — Sat, 12 Jun 2010 04:16:21 +0000

As promised, here is my article on the see-saw press. Great trunk exercise that I’ll be incorporating into my own regime again. To do this exercise, you need two kettlebells. Hoist/clean them to shoulder level. We’ll start with the right side to make it easier to describe. Press the kettlebell up as you tilt to the left. Make sure you do not move forward or back but to the left side. As you lower the right kettlebell back to its original position, begin to raise the left kettlebell and tilt to your right side. Make sure to use a manageable weight when starting this exercise. Do this exercise after your focus lifts for 4 sets of 6 reps a piece. Fairly simple and basic exercise to do that will pay dividends in your development. Next time, we will cover the bent press, one of my all time favorite lifts that the old time strongmen used to do as well. Until next time.

Kettlebells and Landscaping

J Johnston — Thu, 27 May 2010 15:22:30 +0000

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com