Kettlebells

What is a kettlebell? Simply put, it is a cannonball with a handle on it. Like dumbbells they can vary in weight from very light to extremely heavy. They

originated in Russia, but they are quickly gaining popularity here in America. You might have already seen them in a local gym you frequent. Rocky

Balboa trained with them for his latest fight. There's even a special test--The SSST, better known as the Secret Service Snatch Test. To become part

of the Secret Service you must snatch a 53-pound kettlebell, 26-pound for the ladies, for ten minutes-- 200 repetitions apparently is the standard of

excellence. Crazy! The advantages of training with a kettlebell are many. One of the main benefits is extreme strength-endurance when used for high

repetitions, especially in the hamstrings, low back, glute region, and hips. The handles are larger than dumbbell handles so you will develop unbelievable

grip strength. The weight is distributed unevenly, making 'normal' exercises like bench presses, military presses, rows, and curls even more difficult.

The main dynamic (fast movements) exercises-- The swing, snatch, clean, jerk, and high pull is where you get the most benefit. These are the movements

that have been helping to create countless number of Russian champions in various sports. They teach you how to absorb shock throughout the body

during these dynamic exercises which is crucial in contact sports and in life. Your mental toughness will be challenged and greatly improved. Oh, and did

I mention fat burning. Once you start seeing the results from training with kettlebells forconditioning and cardiovascular work, all your other aerobics and

cardio will seem like a waste of time. I have been training with kettlebells for about 8 months now, and although I use a lot of implements, I won't go a

week without some form of kettlebell training. Whether it be training for strength, power, endurance, or conditioning. This is my favorite training tool.

          Snatches with band  

Swings           

Iron Woody Bands

Iron Woody Bands bands. They look like giant rubber bands. They are like the exercise tubing you probably have seen in gyms, mostly used in the aerobics

area. Don't confuse the two. These bands provide a lot more tension and are an awesome tool to increase flexibility. Like the kettlebell, the bands are

extremely versatile, pretty much every exercise you can do with a barbell or dumbell you do with a band. But the difference is the farther the band is

stretched the more tension is given-- so it actually gets harder towards the end of the lift, rather than at the beginning that you get with a barbell or dumbbell.

So definitely a different stimulus for your body. When attached to a barbell they provide accommadating resistance. Which is something used heavily in

powerlifting. It means as the bar goes up the resistance stays the same or becomes more difficult, depending on the strength of the bands being used. For

example, when doing a squat with bands attached to both sides of the bar. Rather than the exercise getting easier as you go up, it now gets more difficult,

because the bands are actually trying to pull you down. Accommodating resistance is and excellent way to increase strength, power, and speed for athletes

of all sports. Another way I like to use them are for resisted sprints and conditioning. They even have a special band for rehabilitating an injury. They are

unbelievable at preventing injury. The flexibility program created by Jumpstretch is unmatched. Static stretching, where you hold a stretch for a certain period

of time before releasing, is on the way out, especially in sports. Dynamic and ballistic stretching with the bands has increased athletes' and general population

clients' flexibility time and time again. Leading to improved performance and a dramatic decrease in injuries. Like I said before they have different sizes and

tensions. The one in the picture is the most popular size, the Light Band. There are 3 bands below the Light Band in strength and 3 bands above.

Bootcamp Band Circuit

Band Montage

Sandbags

This is old school training 101. Extremely easy to make and very cheap! So if you're thinking about starting a home gym this is awesome to start

with. Sandbags are another versatile tool. The duffel bag pictured can hold up to 250 pounds. What I like about sandbags is the weight shifts throughout

the lift, just like a keg, so you develop coordination throughout your body and your stabilizing muscles must work extra hard to keep up with the shifting

of the weight. You will develop a vice-like grip training with sandbags, as it is hard to grasp and keep a hold of. A lot of exercises done with barbells or

dumbbells can be done with these. The usual suspects of rows, presses, squats, and deadlifts are your basic barbell and dumbell exercises, but done

with a sandbag turn up the intensity a few notches. Your hands and forearms will be screaming for mercy, your stabilizing muscles will work like never

before, your prime movers will be hit from all different angles cause the weight is ever shifting throughout the movement. But the ultimate sandbag

movements are the hybrid movements. Combining big compound movements will get you strong, powerful, and thrash your anaerobic system all at once.

A couple movements like a clean from the floor, into a front squat, into an overhead press-- or a row, into a snatch, into an overhead squat. Try doing

8-10 reps of those. These hybrid movements-- sandbag training alone-- is great for mental toughness! An awesome thing to do with sandbags is a carry. A

variety of ways you can do it, but it involves just picking up a sandbag and walking with it for distance or time. Great for conditioning. Improves strength in

the legs, arms, back, core, forearms, grip, hips and shoulders. Obviously sandbags are a great tool! Athletes can benefit greaty from the constant shifting

of weight, in sports they are usually pushing or pulling against something or someone that is constantly moving and difficult to grasp-- sandbags = sport

specific. Excellent for people without a lot of time. As most of the movements require multiple bodyparts, so completing a full body workout with a sandbag

in just 15 to 30 minutes a day is very easy to do.

 Cleans/Zercher Squats  

Bodyweight

Bodyweight training. Very simplistic, nothing is cheaper, extremely efficient. Everybody has access to this type of equipment, because the equipment

is you! If you're lucky enough to train with me this is the type of training you will start with. It builds the foundation. You need to be able to control your

own body, before adding an external load. Bodyweight training encompasses alot. Exercises like sit-ups, push-ups, squats, and pull-ups help to build

strength, muscle hypertrophy, mobility, stability, and endurance. Movement exercises like jumping jacks, mountain climbers, squat thrusts, and burpees

help to build stamina, anaerobic capacity, dynamic flexibility, mobility, stability, and mental toughness. Plyometrics and jump training help develop

explosiveness, raw power, first step dominance, better stretch reflex, better coordination, and extreme dynamic movement. Running and sprinting type

exercise builds speed, agility, quickness, acceleration, power, endurance, muscle hypertrophy, coordination, and strength. Gymnastic type exercises

like handstands, pikes, and bridging build remarkable core, grip, and upperbody strength and endurance. These are just some of the examples. You probably

have done a lot of bodyweight training before, and will likely continue to do so; especially if you're an athlete, because it works! Some cheap, or even free,

equipment that can be used to enhance a bodyweight exercise are a jump rope, nylon strap, thick manila rope, picnic tables, playgrounds, and step stools.

Handstand Pushups  

False-Grip Pullups  

Medicine Balls

Med Ball Slams

Sledgehammer

Sledgehammer Slams

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