Looking For a Different Rep Scheme???

Here's an interesting little rep scheme for you to play with. Pick your movements and number of reps. Once you decide on your number your goal is to complete 10 rounds of that sequence every minute on the minute for 10 minutes. The first couple rounds will seem too easy, but once your heart rate gets up you will be begging for the clock to slow down. In the video below I did 3 reps of power cleans, 3 reps of hang squat cleans, and 3 reps of push press. Normally you want to stay in a lower rep range, maybe 3-5 reps at a challenging weight. I did this workout at 135#. Initially I started out at 155# and realized by the third or fourth round that I wasn't going to make all 10 rounds. Choose wisely!!!!

 -Brian

Homemade Sandbags & Med Balls

There is no better way to save money than making your own workout equipment. The cost of sandbags and med balls is ridiculous. Using sandbags to replace barbell movements is a great way to transform your body and bring your strength to another level. The next time your workout has cleans or presses or thrusters try substituting the sandbag in.

Just checked on a popular website - Sandbag=$150, Med Ball=$128
$40 HOMEMADE

Homemade Med Ball: 30 mins
Rubber Basketball - $8
Rubber Cement - $4
50 lb Bag of Sand - $4
I cut a small X in the ball with a pocket knife, just big enough for the drinking end of a water bottle to squeeze in. I cut the water bottle in half using the big end for a scoop and the drinking end as a funnel. Use the scoop to shovel sand into the ball until you find a desired weight. I used plastic bags to take up a little space, but I was going for a really heavy ball, which I got. I used the rubber cement to close the cut I made. I will add duct tape to cover the hole as well. I made two different sizes of med balls. I haven't gotten a chance to weigh them yet, but I will this week. Made both of these balls and still have around 12 lbs of sand left over.

Homemade Sandbag: 1 Hr.
4 Sandbags - Given to me by my friend Kelly (Can be bought $50/200 bags)
Pea Gravel - 2-50 lb Bags - $4/each
Duffel Bag - $17 (Bought at Army Surplus)
I used the same scoop from above to fill the sandbags with differing amounts of gravel. Tied and taped the sandbags closed. They total 100 lbs but I am curious to see what each bag weighs to see how I can adjust the total weight to fit a workout. Picked up the 100 lb duffel. Very awkward and demanding due to the odd shape of the bags and them moving, but isn't that the point!

Here's a great workout for you to try:
Sandbag Ground to Shoulder x 50 reps
Lighten the load and go fast.

-Brian

Kettlebell Shoulder Stability Workout

This is a blog intended for anyone interested in taking their fitness to the next level. You may be an athlete working to perform better in your sport or you may be an everyday person just trying to get in better shape. I hope you try out some of the resources on this blog. Only the most efficient, result getting resources are posted here. My background includes participation and coaching in many sports endeavors/athletic activities (football, baseball, soccer, golf, mountain biking, hiking, climbing, cycling, swimming, triathlons, running, crossfit). Hope you can use these resources that have helped me and my athletes take their fitness to the next level.

Great kettlebell workout to try. Straight out of Pavel's book "Enter the Kettlebell." It's great read with tons of info and technique. Kettlebells are a great workout toll to improve conditioning, balance, core stability, and posterior chain strength to name a few. If you search around you can usually find KB's for about $1/pound. Men should start with a 35 lb. KB, women with 15-20 lb. KB.

Spend 2-3 minutes warming up the shoulders by performing halo's with the KB. Also, a little KB juggling to work on grip strength is great.

Take 5 minutes to work on a KB skill. If you are new to KB's try the Russian swing only. Remember this is not a workout. Do a few working on technique then set the bell down and rest. If you have used KB's before practice the KB clean and press.

Once you catch your breath start a timer for 5 minutes. This is a grinder workout and should be done for quality reps, not for quantity. Perform Turkish get-ups, alternating hands for those 5 minutes.

While this15 minute session does not seem too difficult, the fatigue it will produce are unreal!. Great workout for shoulder strength and stability overhead.

Post comments below.

-Brian