Renegade » Renegade Training

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

DMC goes into the Corporate Arena!

Norm Rousseau — Fri, 09 Apr 2010 00:49:39 +0000

I was contacted by a major pharma company here in Cambridge to replace their former yoga instructor. Seems like he turned too “moon-ey” and lost touch with the engineers and scientists of the company. I’ve heard this happening before, somehow yoga instructors think they need to educate their classes on “enlightenment” and “spirituality”. I had different ideas on how to conduct a fitness class when I went in for my interview.

I quickly explained that I did not offer incense and candles or enlightenment, but I did know how to deliver results that would get these folks to think twice about what being fit really means. This resonated very strongly, and I was even able to propose a separate boot camp class for employees. Renegade Training gives trainers a vast array of options, and results are proven! I’m looking forward to growing this into other corporate classes, so stay tuned!

Breaking through plateaus

J Johnston — Mon, 01 Feb 2010 19:28:01 +0000

Plateau(s).
You hear the term often in the gym, magazines, and just about anything related to fitness. A big plateau for most is transitioning from the “Hang” position of a snatch or clean to performing the exercise through its full range a motion, correctly. While many factors must go into breaking through this plateau, a helpful tool is the kettlebell. Unfortunately most of the power racks in the gyms now days are not conducive to setting various pin heights from the knee joint down to the feet. This leaves you with creating your own blocks on either side of the barbell out of plates, wood blocks, or aerobic steps. We all know about “Murphy’s Law” and you can just imagine what negatives can result from setting a round plate and bar on top of any one these surfaces in a gym atmosphere. True, you can easily design a set of homemade blocks with safety stops so you do not crack those lovely mirrors. This method works great, but I found that most people tend to stack whatever is available and not bother to go through the process of design, construction, and more important safety.
An easier solution is the kettlebell. Its stable bottom allows it to be elevated easily and safely on just about any surface available in the gym. Even a single 2×6 works great, is easily transported in a gym bag, and requires little to no modifications. As an added benefit you have the luxury of doing single arm snatches and cleans to help you break through that plateau.
If you are thinking about buying a kettlebell, shop around. Different manufactures offer varying handle heights. As an example I own several forty pound kettlebells from three different manufactures. All three have different heights from ground to grip. The tallest kettlebell is three inches higher than that of the smallest. Consider your weaknesses, needs, and plateau’s when shopping for a kettlebell.

If you need help busting through your plateau, give me a shout. I am located in Bear, Delaware and still have a very limited number of evening and weekend slots open for your training needs.

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Get A GRIP!

Shawn Moody — Fri, 15 Jan 2010 04:16:45 +0000

So, with the cluster of holidays in the rear view mirror, I of course want to share a short story with everyone.

This year Santa Claus must have had his a** is shape becaue I received two 70lb. kettlebells stuffed tightly into my stocking! Great gift for a guy like me and the reindeer were able to get in a great weighted gpp workout pulling the sleigh.

So like any kid when they receive a new gift……well I opened them up and “played” with them.

Over the river, through the woods and down to my basement I went. I tossed in my Henry Rollins CD.
As the lyrics of GRIP slapped off of the wall………well my grip was burnt! ( I was burnt!)

This is often a greatly overlooked training benefit to kettlebells.

Forget about the little “wrist curls”! Get some weight in your hands!

Want more? Need more?…………try swinging the kettlebell with a towel wrapped around the handle!

Want more? Need more?…..well….ask me

Shawn Moody
steel-city kettlebell specialist
moody01db@yahoo.com

Get Started Today

Matt Slaymaker — Mon, 04 Jan 2010 13:07:17 +0000

If you have been meaning to get back into training or if you have never trained and are planning to start – let me borrow an old phrase that got a ton of use out of…”Just Do It!” If you keep putting it off until everything is in order – you will never start. (That little nugget applies to everything in your life actually!) Do something for 15 minutes one day and the next shoot for 20… A great place to start would be with John Davies great DVD – ”Pink” – http://www.renegadetraining.com/pink.html. Or if you want to start with the kettlebells…try “Exit 18E” http://www.renegadetraining.com/kettlebell_dvd.html

You just have to make a decision to get up and get moving! You will be glad you did!

Kettlebell Rock

Shawn Moody — Mon, 07 Dec 2009 22:16:56 +0000

In preparation for my journey out to select my Christmas tree for this year (ya, I didn’t call it a holiday tree…….my bad), I decided to rip it up in the comforts of my basement again. Not much time, so it had to be affective.

So, armed only with my kettlebells and Xvest, Public Enemy bounced off of the concrete walls and sweat poured into my DC t-shirt.

To fire up the engine I hit some DMC. (You haven’t attempted it? Shame on you! It makes a great stocking-stuffer!)

Hip mobility
Xvest on
10 burpees
Kettlebell Swings with doubles 10x
Kettlebell See-saw presses 10x
- rest as needed (but limit) and repeat for 10 rounds
Ab wheel roll-outs 4×15

Simple primal movement patterns. Works……

Oh no! The total reps added up to 300! Maybe this is the next “300 workout” some little fella can sell you on dvd?………LOL!

That’s for another post!

Until next time,
Shawn
three-rivers kettlebell specialist
moody01db@yahoo.com

“No wacky bumps!”

J Johnston — Mon, 23 Nov 2009 18:48:09 +0000

Those who follow Renegade Training know all about the “Renegade Concepts of Training.” For those just learning about Renegade Training, the “Renegade Concepts of Training” are a set of fundamental concepts that provide structure and focus to our training and lives. These basic guidelines are ingrained into our mindset and once understood will often leave the follower questioning the effectiveness of many exercise routines promoted by so called “professionals.” As a Certified Renegade Kettlebell Professional I have trained both clients who have never touched a kettlebell before, and those trained by so called “certified kettlebell trainers.” Within this latter group of clients, I have often been left scratching my head as these clients explain or demonstrate their exercise routines to date. That is not to say everyone I have trained or trained within this latter group falls into this category, the key word I used was “often.” However, more and more frequently I am seeing what I can only label as “bar tricks” from these demonstrations. Now these “bar tricks” may look great on video, or for showing off to your friends, but you have to remember that is all it is, a trick. Like the “bar trick” their exercise routines too look good on the computer screen, but often lack even the most basic of fundamentals. It is not a question of “if” but “when” an injury will occur as a result of improper training.
As I work with these clients in correcting their routines, and curiously peruse online communities, I am always reminded of my first Professional Wrestling Instructor who had his own version of training concepts. First on his list, and repeated at least once during every training session, was “No Wacky Bumps!” You were under his tutelage solely to develop a solid foundation of basic, effective, and proven wrestling moves along with match psychology. You were not there to learn the latest “move of the week” or some “trick” seen on television or YouTube the night before.
The incorporation of this instructor’s concept; “No Wacky Bumps!”, in addition to common sense and basic fundamentals, have helped keep me in the wrestling ring, in the gym, and in the active lifestyle I am accustomed to, long after I would dare say eighty to ninety percent of my peers were forced into retirement due to injury. The same concept can and should be applied to kettlebell training, and training in general. All you need to do is substitute the word “bumps” with “lifts” and add that to your own concepts of training. Training does not have to be “wacky” to be challenging, or effective.

Please contact me, J.Johnston aka "JJ", Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com



Why Renegade?
Matt Slaymaker — Fri, 20 Nov 2009 03:14:22 +0000
The word renegade brings to mind ideas of a person who leaves the pack and its ways behind and forges out his own path. Renegade Training is very much like that – the ideas and concepts involved are not what the typical trainer will apply and do not get typical results. Kettlebells are a tool that many Renegade Trainers use to achieve these atypical results. My company is called Victory Fitness and our slogan is “A different way to a different you!” If you want to make a change, the Renegade system is the way to go.

I am Matt Slaymaker, a senior level Renegade Trainer in Iowa. I am a Kettlebell and DMC Specialist. I also am the owner of Victory Fitness, a company that specializes in Renegade Equipment and Renegade Training. You can contact me at renegadeiowa@southslope.net.



For Whom the Kettle Bell Tolls
Shawn Moody — Wed, 04 Nov 2009 13:39:03 +0000
I’m not an expert in explosives. But I wanted to share the workout that I put myself through with limited time and in the comforts of my basement. The luxuries of a soft light bulb and Metallica whistling softly in my ears!
DMC variation

Hip Mobility
And then 8’s!

burpees 8x

kettlebell swings (with doubles) 8x

bulgarian split squats 8x each leg

for 8 solid rounds
wrestling bridges 12x

ab wheel roll-outs 12x

shoulder capsule work 12x

for 3 rounds
Light stretch to cool down and a smile!
Shawn Moody

the burgh’s kettlebell hero!
moody01db@yahoo.com



the first step in Kettlebell training
John Davies — Mon, 26 Oct 2009 11:50:43 +0000
A number of years ago I was contracted by a very large University to develop their Football teams off-season training program. At that stage the team was firmly entrenched in last place of their conference and few considered a chance of success likely. After visiting with the coaching staff and observing their training my initial thoughts were that while they were using “fine” exercises in their training but within my many concerns, they lacked the challenges and diversity required to become a successful team. The workout program that I developed was tough, exhausting and pushed them beyond what they thought they were capable. To be successful, the athletes would have to rise up, bond as a team and leadership would need to come from within. The sessions were never easy, nor were they ever intended to be but through that off-season they learned how to overcome adversity and …
to continue reading the full article on Kettlebell Training, please visit ProSource, the Ultimate Fitness Supersite.
John Davies

Founder Renegade Training International