Conditioning Circuit of the Week - 9/20/11

One of my previous posts talked about how some people limit their potential by restricting their workouts to one tool. The piece of equipment I may have seemed to pick on was the kettlebell. Although I think they are slightly overrated by many who say they're the ONE tool you need, I still believe they can be extremely effective when utilized properly (not just to say "I train with kettlebells").

The following circuit is an example of how to implement kettlebells into your training rather than limit yourself to them.

Perform each exercise for the given amount of reps. Round length: 6 minutes. Rest time: 1 minute. Repeat for 3 rounds. (KB-kettlebell MB-med ball SB-stability ball).

- KB Get-ups 3 reps on each
- SB Twist - 12 - with feet on ball and body in pushup position, bring one foot off the ball and tuck your knee to your chest. Turn your hips and rotate as you reach your right leg under your left leg.
KB Clean and Jerk - 6 reps on each
MB shotput - F reps on each
KB Swing - 12-16
Russian Hops - 6-8
KB Pushup Walk - 12 steps - with a kettlebell in each hand, start in a pushup position, without bending your knees lift one kettlebell and move it forward about 1ft. Repeat for 12 steps as you slowly walk your feet up as you move.

Frankie Edgar TRX Training Video

It's Not The Tools, It's How You Use Em'

If I had a dollar for every time I heard someone say "so you do kettlebell training" or "I used to do kettlebell training", well, I'd have a few hundred bucks.  Of which, maybe I'd use to by more kettlebells.  The problem with these comments or statements is not the fact that involves kettlebells, rather, that certain tools have become such a fad or trendy that people are basing their entire conditioning program on them.  A hammer is a great tool for construction, but if you had to build a house, is that the only tool you'd use?  Absolutely not! And if you would, I feel sorry for whoever has to sleep under that roof.

Now, don't get me wrong.  Kettlebells are an excellent tool.  I use them in just about every session.  But to develop every aspect of the athletic performance skill set, you need the help of as many tools possible.  For example, ketllebell swings are a great way to develop good hip drive and glute activation.  The problem is, what's the most weight you can push using a kettlebell? 80? 90 pounds?  Instead, take that same hip drive and reinforce it in other ways (and with potentially more weight). 

Developing an effective training program is less about the actual tools and more about how you implement them into your program and why.  Just because you saw a crazy exercise with a TRX, stability ball, or kettlebell doesn't mean it works.  Even if it does work, make sure you're using it at the right time, in the right way, and for the right reason.  Not just to look cool for YouTube. 

So you saw a great exercise to help develop lower body power.  That's the easy part.  Now, when is the most effective part of your workout to incorporate it?  Is it more beneficial to use it before or after another exercise?  Is this circuit or that circuit?  A hammer and a saw are both great tools, but would you nail a board down and then cut it? 

All in all, rather than asking "do you do kettlebell training", you should ask "how do you use kettlebells in your training". 

Integrating Strength and Power Movements into your Conditioning

 These circuits demonstrate an easy way to integrate both strength and power movements into a conditioning workout.  Power and endurance are usually seen as being completely unrelated, however, good program design can help a fighter produce high levels of power for a longer period of time.  Rather than having an extremely high max power output and a huge drop-off over time, fighters need to be able to maintain a high power output for longer, even if their max is slightly lower.

- Warmup (5 minutes

            - Include jog, backpedal, shuffles, and stance drills

            - Dynamic flexibility (Iron cross, scorpion, lunges, leg swings, etc.)

- Complete each circuit 3 times. Circuits consist of a heavy strength exercise followed immediately by a power exercise of the same movement.  Work quickly between exercise 1 and 2, and quickly between 3 and 4.

- Circuit 1

            - Bench Press - 6 reps

            - Plyo Pushup - 6 reps

            - Barbell Deadlifts - 6 reps

            - Box Jumps - 6 reps

- Circuit 2

            - Power Cleans - 6

            - Med Ball Granny Toss - 6

            - Dumbbell Push Press - 8

            - Med Ball Shot-put - 4 each arm

- Circuit 3

            - Barbell Front Squat - 6

            - Russian Hops - 6

            - Pulldowns or Rows - 8-12

            - Med Ball Slams - 8-12