I have been spending a lot of time increasing my workout loads per the recommendations of my trainer, RKC II Kerry Swick. With HKC Pittsburgh just 5 days away and my future RKC down the road in 2013, my own personal training is becoming more and more intense. As someone who will be required to maintain high levels of endurance as a personal trainer, I am now required to “up the antics” here for my own conditioning to 1) keep up with the physical demands of training future clients and 2) pass the grueling workloads of the RKC certification.
Now, to give yinz an idea of where I currently stand conditioning wise, take a look at my workout from last Friday.
Swings, Pushups, and Pullups Circuit
Complete the following circuit as many times as possible in 35 minutes
20 kg swings: 15-20 reps
Pushups: 10 reps
Pullups: 2 reps
My totals: 26 circuits completed in 35 minutes for a total of 500 20kg swings, 260 pushups and 52 pullups.
Please note, I am not giving these totals to brag but rather to make a point. I have reached this level of conditioning after nearly 2 years of training, but now the trick is to get MORE conditioned for the future. So, how does someone who is already pretty fit push themselves to the next level when it comes to kettlebell fitness?
After speaking to the super awesome and recently RKC Certified trainer, Nicol Cruz Sanderson, I was referred to check out The RKC Book of Strength and Conditioning to up my own personal level of fitness. I cannot speak highly enough of how amazing this book is in terms of workouts, let alone the kettlebell gods/goddesses who are featured in book itself. If you’re a serious athlete like me and are searching for something to push you to the next level of fitness, I cannot speak highly enough of this book! Everything you need from fat loss, building endurance, and gaining some serious strength is all in this book. You will also find pointers on how to fine tune your swings, presses, and helpful information on practicing pistol squats (something I am now working towards. HUZZAH!).
Now, to give you an idea of what you can look forward to when you get this books, allow me to give you a sneak peak into one of the workouts I tested out this weekend. This workout comes straight from The RKC Book of Strength and Conditioning and was designed by RKC Ketih Weber. This workout is called a “Kettlebell Smoker Day” Workout. Check this crazy circuit out!
Caution (and I am quoting this straight from the book itself): “KB “smokers” could be defined as brief, intense routines lasting 4 to 10 minutes using a variety of kettlebell exercises to provide an extreme cardiovascular stress.” <—Please be aware of this point. This workout is advanced and should only be attempted by those who are well conditioned to handle the load. If you’re a beginner, get your hands on the book “Enter The Kettlebell” and work your way up slowly to more demanding workouts. You can get your copy of that book here:
Enter the Kettlebell!
Strength Secrets of the Soviet Supermen
Now, here’s the smoke session you’ve all been waiting for!
Ketltebell Smoker Circuit
Using a single KB (12 to 20 kg)
10 Snatches per side
10 OH Squats per side
10 Swings per side
10 Clean and Presses per side
10 Thrusters per side
Start with a succession of 5 circuits and work up to a total of 10 circuits.
My results on this brutal workout was a total of 5 circuits. this translates to 50 snatches per arm, 50 Overhead Squats per side, 50 swings per arm, 50 clean and presses per arm and 50 thrusters per side. HOLY MAN WAS I EXHAUSTED! this circuit was one of the most demanding circuits I have ever completed, and now I have the pleasure of working up to doing 10 of them. If you’re fit enough to handle the workout above, take a stab at it and let me know how you do. You can find more variations of this workout in The RKC Book of Strength and Conditioning.
To sum things up today, if you are looking for the competitive edge in terms of your strength, endurance, and overall conditioning, please pick up The RKC Book of Strength and Conditioning. It will inspire you to take your fitness to the next level and give you the knowledge on how to make your fitness goals a reality. Get your copy today by going to Dragon Door here.
Remember to eat smart, train hard, and enjoy your life!