Today a question was posed to me that was interesting. "What type of strength isn't truly functional?" Ultimately I couldn't think of any, because any amount of strength you gain will help you overall.
I'd been on a workout hiatus beginning when I tore my ACL and MCL in August '10 and just started back into things in April. Now I'm just over 8 weeks in and making big neurological gains in strength and a small amount of endurance. So I figured I'd post up a bit of what I do to stay prepared and why.
First, today's routine.
Warm-up:
100 seconds jumping rope
100 Kettlebell Swings 35lbs Hand 2 Hand
Workout:
Pull-ups in hammer grip/neutral, strict form deadhangs, so no kipping or swinging.
1 set x 10 reps, 8 sets x 3 reps, 3 reps x 1 set with 15lbs added, 3 reps x 1 set with 35lbs added, 1 rep x 1 set with 53lbs added, 3 sets x 3 reps, 1 set x 10 reps = 60 total pull-ups and the rest time between sets was around 90 seconds.
15 total minutes of core work using a Stabiliball/Swiss Ball, Resistance Bands, and a partner. These exercises are too difficult to explain and I don't know all of the correct names.
10 Push-ups Warm-up
All of the following sets are done with 2 kettlebells of equal weight and on a Bosu Ball instead of a bench starting in the rock bottom position of the lift.
1 set x 3 reps x 35 lbs
7 sets x 3 reps x 53 lbs
Rest periods between sets were for as long as necessary to return to normal state and allow ATP back into the muscles.
20 Push-ups
Active Recovery:
200 Hand 2 Hand Kettlebell Swings 35lbs
Now for the why on reps, scheme, sets, etc,. Kettlebells are very versatile, easy to use once you understand how, and are more fun for me to use. I add stability into as many exercises as possible when working with strength because it's an added benefit that cannot be taken for granted.
The sets are kept high, and reps are kept low to build strength primarily. I don't care about getting big, I care about becoming brutally strong in every aspect. 3 Reps seems very easy, and 106lbs doesn't sound like a lot but anyone who's done bench press with dumbbells knows that it's almost totally different than using a flat bar. The stabilization required is very good for you, then add a Bosu Ball instead of a bench and it becomes even harder.
Warm-up and active recovery using a kettlebell is always great. Today I kept it simple and quick because I knew my workout wouldn't be exactly short/quick with the amount of strength work/rest times I had involved.
This sample/type of workout isn't for everyone depending on their skill level and fitness level but it is where I'm at in my training as I am trying to gain back strength I've lost during time out of the gym. I do this all at home, as I have plenty of kettlebells and other equipment and the only things I really need to go to the gym for are olympic lifts, squat, heavy bench press, and deadlifts.
If you have any questions, please feel free to ask. I will be posting more of what I do in the near future.
Thanks,
Michael Kinnett
Kettlebell Athletics Certified Instructor
I'd been on a workout hiatus beginning when I tore my ACL and MCL in August '10 and just started back into things in April. Now I'm just over 8 weeks in and making big neurological gains in strength and a small amount of endurance. So I figured I'd post up a bit of what I do to stay prepared and why.
First, today's routine.
Warm-up:
100 seconds jumping rope
100 Kettlebell Swings 35lbs Hand 2 Hand
Workout:
Pull-ups in hammer grip/neutral, strict form deadhangs, so no kipping or swinging.
1 set x 10 reps, 8 sets x 3 reps, 3 reps x 1 set with 15lbs added, 3 reps x 1 set with 35lbs added, 1 rep x 1 set with 53lbs added, 3 sets x 3 reps, 1 set x 10 reps = 60 total pull-ups and the rest time between sets was around 90 seconds.
15 total minutes of core work using a Stabiliball/Swiss Ball, Resistance Bands, and a partner. These exercises are too difficult to explain and I don't know all of the correct names.
10 Push-ups Warm-up
All of the following sets are done with 2 kettlebells of equal weight and on a Bosu Ball instead of a bench starting in the rock bottom position of the lift.
1 set x 3 reps x 35 lbs
7 sets x 3 reps x 53 lbs
Rest periods between sets were for as long as necessary to return to normal state and allow ATP back into the muscles.
20 Push-ups
Active Recovery:
200 Hand 2 Hand Kettlebell Swings 35lbs
Now for the why on reps, scheme, sets, etc,. Kettlebells are very versatile, easy to use once you understand how, and are more fun for me to use. I add stability into as many exercises as possible when working with strength because it's an added benefit that cannot be taken for granted.
The sets are kept high, and reps are kept low to build strength primarily. I don't care about getting big, I care about becoming brutally strong in every aspect. 3 Reps seems very easy, and 106lbs doesn't sound like a lot but anyone who's done bench press with dumbbells knows that it's almost totally different than using a flat bar. The stabilization required is very good for you, then add a Bosu Ball instead of a bench and it becomes even harder.
Warm-up and active recovery using a kettlebell is always great. Today I kept it simple and quick because I knew my workout wouldn't be exactly short/quick with the amount of strength work/rest times I had involved.
This sample/type of workout isn't for everyone depending on their skill level and fitness level but it is where I'm at in my training as I am trying to gain back strength I've lost during time out of the gym. I do this all at home, as I have plenty of kettlebells and other equipment and the only things I really need to go to the gym for are olympic lifts, squat, heavy bench press, and deadlifts.
If you have any questions, please feel free to ask. I will be posting more of what I do in the near future.
Thanks,
Michael Kinnett
Kettlebell Athletics Certified Instructor