Monday, March 30, 2009

Kettlebell Training In The Age of Quarrel Workshop

The Kettlebell Training In The Age Of Quarrel 3-day Workshop

Time to demolish training confusion and show the abundant uses of the versatile kettlebell!

Bonus #1: Get a free DVD set of the course when you attend to ensure maximum retention

Bonus #2: Attend this three day course for the price of a two day course (you will not have to sell your car to afford to attend)

Bonus #3: Keep reading

There is a great deal of confusion in the marketplace with how to effectively use the versatile kettlebell. The bottom line is that there are several effective ways to use kettlebells. There is also a lot of information on kettlebell training that is worth avoiding. The key is to know what to do and what to avoid. Moreover, it is important to know what you should focus on for your particular training goals. The purpose of this three day course is to cut through all of the confusion with how to use kettlebells effectively and show you several effective ways to use kettlebells for a variety of goals. The theme of the course is efficiency. Whatever your goals are with kettlebells, we will show you a more efficient way to get there.

I am excited about the all star line up of in the trenches instructors that will be teaching at this course. Once you scroll down and see who is teaching at this course you will be registering with the quickness. You are also going to have a great time when you attend this course. Not only do you get to work with some exceptional instructors but we always have great groups and you are sure to make some new friends and have a blast in a very positive environment.

Why should you attend this course? If you are a trainer you will leave the course with a much better understanding of effective kettlebell training. You will be able to provide much more value to your customers. If you are a trainee you will leave the course with a much better understanding on how to merge various styles of kettlebell training effectively for your particular goals. Personally, I am really excited about not only teaching at this course but also being a student and learning a great deal from the incredible line-up. Whenever I put together a course, I think about what course I would like to attend and this is exactly the kind of course that I would love to attend!

In addition to the plethora of kettlebell information, as a tremendous bonus we are also going to include information on the importance of agility training for mobility and athletic performance, animal based bodyweight training for serious conditioning, the incredible benefits of Indian club training for joint mobility, the importance of optimizing sex hormones and why doing so starts with the brain, and finally how to effectively combine kettlebells with other training tools for the best of all worlds.

The last two workshop that I promoted were two day courses. The Boys are back in town in 2007 and Collision Course in 2008. While both were very successful workshops that were also turned into very successful DVD sets, each time I felt that the material was rushed and that both courses would have been a lot better if we had one more full day. That is exactly what we are doing with the Kettlebell training in the age of quarrel workshop. In addition we are going to do this workshop in three locations instead of just one. That way we can reach more people and also provide some options to you that may be more convenient.

Locations and dates of each workshop (each workshop starts on a Friday and ends on a Sunday)

October 9-11: Los Angeles (Santa Monica, exact location is listed at the end of this page)

October 23-25: NYC (Manhattan area. Exact location will be announced soon)

November 13-15: Panama (As in the country Panama not Panama City, Florida) Location: El Avance N°2, casa #18, Bethania

Each workshop will consist of three eight hour days of incredible information from 9am to 5pm. We also want to interact with you as much as possible and are in the process of planning group dinners on Friday and Saturday night of each respective workshop. This will be a great chance for you to get some additional training information from us as well as socialize with other serious trainees that love to have a great time.

Course Overview: Why we are doing this course and why you must attend

I got started in kettlebell training back in 2001 and began my kettlebell focused training business in 2002. When I started my business there were probably not more than a hundred people that even owned kettlebells in the United States. Fast forward seven years later to 2009 and there were more than a hundred people who competed at a very successful kettlebell sport competition at the Arnold Classic. There are thousands of people that use kettlebells and hundreds of trainers that teach kettlebell training.

Back in 2002 there was only one major kettlebell certification course and now there are several certification courses. In 2002, there was only one DVD on kettlebell instruction and now there are too many to keep track off. Many trainers have jumped on the kettlebell bandwagon and kettlebell classes, workshops, and private lessons are now available all over the U.S. and overseas.

While the abundance of kettlebell information is great it is also problematic as the great deal of information that is out there can be confusing. Most people have jobs, families, and basically actual lives outside of training and the internet. They simply do not have time to go through all of the information that is out there. As a result they miss out on a lot of great material that is out there. Worse, there is a lot of crappy information out there and some one that is not well researched may end up with a kettlebell training system that is either not a fit or worse still one that could cause more damage than good. While the kettlebell is a versatile tool it is not a fit for everything. For example, some people teach Olympic lifting style moves with kettlebells and that is clearly not the way to go. Doing an explosive Olympic lifting style full clean to get a 35lb kettle bell into the rack position is both unnecessary and frankly pretty asinine. Also using kettlebells for bicep curls and triceps presses is not the best use of the kettlebell.

We certainly are living in the kettlebell age of quarrel. There are never ending arguments on numerous message boards on the best way to use kettlebells. Some argue that the only purpose of kettlebell training is to develop work capacity and that timed sets are the way to go. Others argue that the kettlebell sport training path is not the way to go for the masses and that using kettlebells as a weight training implement is the way to go. Other people simply think that kettlebells are a gimmick and a waste of money. They argue that anything that can be done with a kettlebell can be done with a dumbbell. Who is right? The answer really depends on what your goals are. Is the kettlebell a great tool for work capacity? Without question yes and the most impressive kettlebell trainees are clearly coming from kettlebell sport competitions. This should not be surprising as competition is where the best athletes always comes from. However, does this mean that using the kettlebell as a weight training tool is erroneous? Of course not. No doubt focusing on the kettlebell competition lifts for time is highly beneficial for work capacity, strength endurance, and structural integrity. In fact we are going to devote one entire day of the workshop to the competition lifts and timed set training. While the kettlebell is the ultimate training tool for works capacity, the kettlebell is also a great weight training tool for exercises such as presses, rows, squats, and low rep speed and explosive work. I have put out a lot of information on using kettlebells as a weight training tool and I get testimonials often from people that have lost fat, built strength and size, and most importantly of all feel great and energetic. Not everyone is going to get excited about kettlebell sport training just as not everyone who uses a barbell is going to want to do power lifting or Olympic weight lifting. Does this mean that they should not use a barbell at all? Of course not and such arguments are pedantic and a waste of time.

It is time for a new course with experienced kettlebell trainers that are familiar with the myriad beneficial uses of the versatile kettlebell. The only agenda will be to show you the many effective ways to use the kettlebell for a variety of goals. This way you can decide which route you want to take. Moreover, you will learn about things that you may not be interested in now but may want to do in the near future. Fortunately you will have a DVD set of the actual course to review everything that you learn by attending the course as often as you want.

When I decided that I wanted to promote a three day course on effective kettlebell training to cut through all of the confusion, I knew exactly which trainers I wanted to bring to the table. As someone that has been immersed in the kettlebell world for many years I have the good fortune of rubbing elbows with the best kettlebell trainers out there. Trainers that are dedicated, open minded, and industrious who have an unquenchable thirst for kettlebell training knowledge. Moreover, kettebell trainers that are exceptional communicators so that you get the most out of their instruction.

Your 2009 line up for the Kettlebell Training In The Age Of Quarrel Workshop is: Ken Blackburn, Steve Cotter, Jason Dolby, Andrew Durniat, and myself. Many of you are likely familiar with some if not all of the trainers. However, for those of you that are not, lets give you a brief introduction to each trainer.

Kettlebell Training In the Age Of Quarrel Instructors

Ken Blackburn: Ken Blackburn is the Associate Head Instructor with the International Kettlebell & Fitness Federation. Along with Head Instructor Steve Cotter they travel all over the world teaching workshops and their very popular instructor certification – The CKT (Certified Kettlebell Teacher) course.

A lifelong athlete and martial artist, Ken began seriously training with kettlebells after attending a workshop at his BJJ club with Steve Cotter several years ago. Always on the lookout for training that would enhance his athleticism, he immediately recognized the value in Kettlebells and has been training/teaching with them ever since.

Ken is one of the top American competitors in kettlebell sport and won the Chair Press at the World Championships in November, 2007 doing over 50 reps with two 70lb kettlebells.

I attended a kettlebell certification course that Ken taught with Steve Cotter last year. I was very impressed with Ken's teaching abilities. As Ken was teaching I was looking around the room to see how receptive the students were. It was very clear that they were having a great time and were learning a great deal. I knew that I wanted to work with Ken when the right opportunity came along. That opportunity is here and with it is an opportunity for you to learn from one of the best kettlebell instructors around. Ken is an incredible resource for kettlebell training as well as physical training in general. I have had the privilege of having many informative conversations with Ken on kettlebell training and he is a perfect fit for this course.

In addition to covering a great deal of kettlebell work, Ken is also going to be teaching a section on the benefits of agility training. Not only will Ken's agility training improve your kettlebell game, it will improve any athletic endeavor, as well as enhance well being and health. You are going to be blown away.

Steve Cotter: To say that Steve is enthusiastic about kettlebell training is to make the understatement of the year. Steve is always looking to improve his kettlebell game and share his journey and knowledge with his clients. Several years ago Steve was happy with his kettlebell strength and conditioning but wanted more. As a result, he took a trip to Russia to see how the professional kettlebell lifters train. Steve was blown away with what he saw. He saw incredible athletes doing over a hundred reps with 70lb kettlebells in the jerk and snatch. His thirst for kettlebell knowledge increased dramatically and has not stopped since. Steve put together his own kettlebell certification a few years ago which has gone on to be very successful. He literally travels the world sharing his immense knowledge of kettlebell training and continues to seek out the best kettlebell information around.

I have known Steve for many years and his intensity and thirst for training knowledge is unmatched. How many people do you know who are willing to get on a plane and head to Russia to learn more about kettlebells? He is willing to do the intense research and put in the grueling hours of training and instruction that are critical to achieve mastery in any field. You get to benefit from his dedication and hard work and you will not be disappointed.

Steve is going to cover a variety of supplemental kettlebell lifts to improve the primary competition lifts (jerk, snatch, clean and jerk). Even if you do not have an interest in the competition lifts you will find the supplemental exercises extremely useful. Steve is also going to cover a variety of advanced kettlebell exercises such as the double KB Turkish get-up, one-arm double KB Jerks, and much more. Finally, Steve is also going to teach a section on animal based bodyweight exercises. This is some really cool material that is far from the run of the mill bodyweight exercises that you are used to seeing.

Jason Dolby: With a diverse athletic background, including martial arts, football, rock climbing and backpacking, Jason has had experience with many fitness tools and conditioning modalities, but feels that the kettlebell reigns supreme. As a personal trainer and competitive kettlebell lifter, Jason feels that the kettlebell builds injury resistance, true endurance strength, core strength, and cardiovascular conditioning all at once.

Aside from improving the health and wellness of the general public, Jason is currently bettering the mobility, conditioning, and athletic performance of firefighters, football players, kettlebell lifters, and MMA fighters. Jason states that "We were never designed to sit all day, whether at the desk, on the couch, in the car, or on a fitness machine! We were designed to move!” Credentials - IKFF (CKT), AKC, RKC, Z-Health (Level three), NASM (CPT), MBG (CNT).

In addition to being an outstanding trainer who is always looking to learn more to help his clients, Jason has a great deal of enthusiasm that is contagious. He is very genuine and an exceptional communicator. He uses a variety of training tools and is more concerned with showing his clients a variety of effective ways to train rather than getting tangled in myopic dogma. Jason is another rare trainer that is willing to put in the research and experience that is necessary to achieve mastery. In addition to his hectic personal training schedule, Jason travels a great deal to be an assistant instructor for the IKFF. He is exactly the kind of trainer that you want to work with to get the best cutting edge information.

Jason is going to cover how to personalize the kettlebell sport lifts to your unique body type. You will learn how to find the ideal rack position so you can get the most out of cleans, jerks, presses, and clean and jerks. In addition, Jason is going to cover a variety of advanced kettlebell lifts such as: double bottom up cleans, triple bell one-arm swings and presses, and much more. Finally Jason is going to teach a section on the benefits of Indian club swinging. Do not confuse this with clubbell training as this is an entirely different system with a much different focus. Indian club swinging is incredible for mobility and warming up for intense training. This ancient form of physical conditioning is something that you will be adding to your training after course. That is a certainty!

Andrew Durnait: Andrew is a C.S.C.S and the owner of Optimal Performance Training. Andrew is an international kettlebell competitor and current American record holder for the single arm snatch (147 reps, 32kg). He is known for his combining Kettlebell lifting with the Olympic and Power lifts to create the ultimate in athletic potential.

His training has led him to be able to perform many famous strength feats and compete in ultra-endurance events. Andrew has served as an assistant lacrosse coach at the College of Wooster and was an All-American Defenseman in lacrosse at Ohio Wesleyan University.

Andrew is a regular instructor for world champion Valery Federenko's AKC certification course. He is another in the trenches instructor that has a great deal of experience as an athlete, as a trainer, and is very well researched.

When you meet Andrew in person and see his abilities in action as well as his outstanding instruction, you know that he is destined for great things as a trainer and as a strength athlete. Not only does Andrew compete in kettlebell sport competitions, he competes in strongman competitions and does very well at both. While he is well versed in kettlebell training for sport, Andrew also uses a variety of kettlebell exercises with his clients such as Renegade Rows, Turkish-get-ups, and kettlebell squat thrusts. He is an opened minded trainer that is always looking for methods to improve his own training and that of his clients. Andrew is going to cover a variety of kettlebell juggling moves, incredible kettlebell feats of strength, getting the most out of the Kettlebell snatch, and barbell juggling. Andrew is also going to give a presentation on how he effectively combines kettlebells with other training tool for the best of all worlds. His clients have been benefiting for years from his expertise and now it is your turn.

Mike Mahler: I have been into kettlebell training since 2001 and started my kettlebell training business in 2002. I taught kettlebell workshops all over the US from 2002-2008 and then decided to shift my focus to learn more about hormone optimization. While I no longer teach beginner kettlebell courses, I still love training with kettlebells and decided to shift my focus to bigger kettlebell events with more advanced material. This shift began in 2007 with the two-day workshop and subsequent DVD set: The Boys Are Back In Town. This workshop and DVD set was a huge success which lead me to my next production Collision Course in 2008. Both workshops not only furthered the dissemination of kettlebell information but showed how to enhance kettlebell training with other training systems (battling ropes, chi-kung, joint mobility, strongman training etc). Kettlebell Training In The Age Of Quarrel is my third big production and one that is very timely.

For the kettlebell training material, I am going to cover a variety of tips to improve your kettlebell military press, how to use kettlebells to develop explosive strength and power, working up to heavy one arm snatches, and how to use kettlebells with a variety of other tools for a comprehensive training system. I am also going to do a section on optimizing hormones. I have a lot of new material to teach and rather than limit myself to an hour as done at previous events I am going to lock down at least two hours at this course in order to deliver a more detailed presentation. You are only as healthy as your hormones and this is information that everyone needs and that everyone can benefit from.

Kettlebell Training Material That Will Be Covered At The Course:

Again this is going to be a three day course to ensure that we are not rushed and have plenty of time to cover everything. While we will be covering more, we are not going to charge more as in our current economic crisis it is time to put you the customer first and provide the most bang for your buck. As with previous workshops we are going to film the workshop to turn it into another DVD set. As an attendee you get a free copy of the event to ensure that you get the very most out of what you learn.

Here is the kettlebell information that you are going to learn at the course:

  • The Kettlebell Competition lift and the benefits of each lift
  • How to find the appropriate one arm rack position for different body types
  • In the rack should your palm facing be facing your chest or should it face away from your chest? Find out which one is a fit for you at the course. This one makes a big difference in performance and efficiency
  • How to find a cadence so you can make every rep perfect and every rep explosive.
  • What the stacked rack is and when to use it to ramp up work capacity and structural integrity
  • Setting up a sensible, workable program using kettlebell sport as a template
  • Defining a goal and setting up a process for achievement
  • A Talk about psychology of speed--the Think Fast Method (TM)
  • Auxiliary drills to improve kettlebell competition lifts.
  • How to incorporate competition lifts and timed sets into sport specific training (powerlifting, strongman, martial arts)
  • The benefits of timed sets and the pros and cons of ten minute sets (marathon sets) vs. three minute sets (sprint sets). Which one is a fit for you based on your training goals
  • The benefits of pressing for time
  • Mastering the clean and press (one-arm and doubles)
  • The benefits of kettlebell juggling for eye-hand coordination, combative striking, and as warm-ups and cool downs.
  • What to do to keep kettlebell training fun, engaging, and effective
  • Power kettlebell training: How to work up to heavier kettlebells for power and strength.
  • One-arm double KB work for serious strength and power (using two kettlebells in one hand for presses, jerks, snatches, push presses)
  • Kettlebell training for fitness vs. kettlebell training for sport.
  • The benefits of chair pressing and how to pace yourself to work up to high reps with bells that you can only press a few times now
  • The benefits of heavy one-arm and double KB work for a variety of goals
  • The benefits of Double, Triple and Quadruple KB lifts aka Stacking Lifts
  • The benefits of bottom up kettlebell work (double bottom up cleans, double bottom up press, single bottom up press, walking lunges in the bottom up clean position, bottom up Turkish get-ups).
  • The benefits of the no-arm kettlebell Turkish get-up and how to work up to it.
  • The benefits of the sots press and its variations (double sots press, alternating sots press, one-arm double bell sots presses)
  • The one legged squat and variations for serious leg strength and power
  • The connection between flexibility and strength with emphasis on the hips, shoulders, and spine.
  • The psychology of strength & flexibility
  • How to use kettlebell to develop tremendous explosive power.
  • Double KB + Plyo Box Jump Variations
  • Variations on the Double Swing and Double Snatch and how to work up to these advanced exercises with heavier bells.
  • When to relax and when to apply tension to improve kettlebell pressing

The Kettlebell Exercises that will be covered in detail at the course

Advanced tips and exhaustive instruction to improve the following basic exercises:

  • One-arm Clean
  • One-arm Swing
  • One-arm Snatch
  • One-arm Jerk
  • One-arm Clean and Jerk
  • Double Clean
  • Double Jerk
  • Double Clean and Jerk

Stacked kettlebell training exercises

  • one-arm double swing
  • one-arm double snatch
  • one-arm double jerk
  • one-arm double press
  • Two-arm double press, jerk, push press

Bottom-up Kettlebell Exercises

  • One-arm bottom up clean
  • Double bottom up clean
  • Bottom up clean and press
  • Double bottom up clean and press
  • Bottom up Turkish Get-up

Double KB Training

  • Double KB Clean and Press (for time vs. a few reps for explosive power)
  • Double KB Mil Press
  • Chair Press
  • Double KB Swing
  • Double Snatch
  • Double Turkish Get-up
  • Double Sots press
  • Heavy Two handed anyhow work
  • Heavy Dragon flags
  • KB Squat Thrust
  • Renegade Row
  • Ballistic Bent-over row

Kettlebell Juggling Moves

Single bell juggling work

  • Over the top

  • Under

  • Side

  • opposite hand strikes

Double KB juggling moves

  • Over top

  • Under

  • Side

  • Opposite flips

Hand to Hand flips

  • Figure 8

  • Across Front

  • Behind

Detailed information on which instructor is covering which exercise will be in the course outline that will be emailed to you before the courses in the fall.

Bonus Material! This is what we are teaching in addition to all of the kettlebell training instruction

In addition to the vast amount of kettlebell training information that will be conveyed at the course, we are going to go one step beyond to make this an incredible comprehensive health and fitness course. Each of these bonus sections will improve your kettlebell training and overall health. Here is what each instructor will be covering:

Ken Blackburn: The Importance Of Agility Training For Optimal Athletic Performance And Overall Well-being

What is agility? Agility is the ability to move effortlessly. It is the ability to change direction without slowing down, losing balance, or losing control of your body. In addition to making you a better athlete, agility makes you simply feel better overall. After all, it is not farfetched at all to say that agility and overall happiness go hand and hand. When you wake up in the morning stiff as a board it is difficult to be energetic and enthusiastic about attacking the day with zeal. The better you can move the better you will feel and when you feel better you will get more out of your life across the board. Effortless movement is critical for overall health and athleticism and is far too often overlooked by trainers and trainees alike.

Here are some of the key benefits of Ken's agility training material

  • Improve mobility and flexibility

  • Develop joint health and freedom of movement

  • Enhance athleticism while simultaneously improving conditioning

  • Train the body to perform and respond in a spontaneous/instinctual manner

  • Develops a high level of body/kinesthetic awareness

  • Teaches movement patterns and skill that are congruent with any sport

  • Learn how to effectively transition from the ground to standing and condition your body to handle these transitions

  • Overcome the body’s fear response

  • Simultaneously train all physical attributes in short duration of time

Here are the actual agility exercises that you will learn at the course:

Ground Mobility Drills

Deck Squat

Deck Squat w/vertical jump

Deck Squat w/jump for distance

Deck Squat into pistol

Burpee (also known as the squat thrust)

Burpee, jump, straight legs

Burpee, jump, knee tuck

Burpee, jump w/one knee tuck (flying knee)

Burpee w/rotations (Clock drill)

Burpee w/rotations w/above jump variations


Mountain Climbers

Mountain Jumpers


Handstand against wall

Handstand into forward roll

Backward roll into handstand

Agility combinations exercises

Deck squat, burpee

Deck Squat, burpee, jump w/straight legs

Deck Squat, burpee, jump w/knee tuck

Deck Squat, burpee, jump w/one knee tuck

Deck Squat, burpee w/rotations

Deck Squat, burpee, rotations w/above jump variations

Deck Squat, burpee, grasshopper

Deck Squat, burpee, mountain climbers

Deck Squat burpee, mountain jumpers

Handstand preceding all of the above combinations

Additional 5 step variations – ex. handstand, deck squat, pistol, deck squat, burpee

Agility combinations integrating kettlebell

Ground mobility w/kettlebell:

Deck squat w/kettlebell

Burpee w/kettlebell

Deck squat, burpee, k-bell ballistic (swing, clean and snatch) combinations

Timed Sets with and without kettlebell

Timed sets of the above working on structured combinations

Timed sets of the above but responding to external cues – partner’s verbal commands (auditory responsiveness) and partner’s movement commands (visual responsiveness)

Steve Cotter: How to harmonize all the individual attributes of physical training with animal based bodyweight exercises:

Are you an animal? This is not a philosophical question, it is a physiological question. You have a body and you move, so how do you wish to move it?

The study of animals is as old as man's presence on earth and as old as the combat arts. Early civilizations studied the wildlife to and some, such as the Chinese, adapted whole systems of movement based on mimicking the movements and characteristics of the predators and other aggressive animals such as the tiger, hawk, serpent, monkey, horse, eagle, bear and others.

As human being, we don't have sharp fangs and strong claws and most of us do not weight 500 or 1,000 lbs. So we can't use all the same natural weapons in defense that the wild animals have. However, as humans we possess intellect and consciousness and the ability to understand. These animal systems teach how to use the body and the mind together to develop integrated, comprehensive movement.

In the wide range of strength and conditioning, there are many physical attributes one must learn in order to maximize ability and physical potential: strength, speed, balance, power, flexibility, mental acuity and more.

What the animal based movement systems teach us is how to harmonize all the individual attributes of physical training.

In this course you will learn how to move and be an animal, the fluidity, poise, grace and agility of a bird of prey, the tenacity, power and intention of the tiger, the raw strength of the bear and more.

Here is a list of some of the exercises you will be learning:

Tiger: exercises to strengthen the spine and the integration of upper and lower body together to develop full-body power

Monkey: light and quick, agile and mobile, here one moment and gone the next

Serpent: flexible, rotational power, connected to the ground to be strong and stable

Horse: power from the ground up, like the gallop of a stallion as the power courses through the whole body

Birds of prey: the chicken, eagle, hawk and crane all have different strengths, agility, strong talons, mobility and powerful wings, strong legs

In this course, Steve Cotter will bring you the wisdom of the ancient martial arts masters and you will move your body like an animal and train your mind with the steel focus and tenacity of a predator.

Jason Dolby: Take joint mobility to the next level with Indian Club training

Jason Dolby

Years ago, British soldiers stationed in India were so intrigued by the benefits of club swinging that they brought the ancient art home with them and introduced it to Europe. Later, in the mid 1800's, European immigrants brought the clubs to the United States, where they became part of our schools physical education programs as well as a staple in our military's physical readiness training. The interest in club swinging seemed to disappear in the states around 1920, due to the up rise in sports and athletic games. It is great to see the art of the Indian club rising again. We can all benefit from the ancient brilliance that swinging.

Indian Club training key points

  • Training with Indian Clubs will bring countless benefits to any athlete of any sport
  • Indian and Persian warriors were using these clubs thousands of years ago. They are still here for a reason, they work
  • Indian Clubs will save time in your warm up and allow more time for your kettlebell or strength training programs.
  • One of the most effective ways to mobilize multiple joints at once and prime your nervous system for serious training
  • The Club exercises are perfect for preparing the shoulder girdle for all that the kettlebell will be demanding of it
  • Indian Clubs can be used to warm up, warm down, or for a well rounded workout on their own
  • Burn tons of calories on the days that you don't feel like heavy kettlebell or weight training.

The Benefits of Indian Club Training

  • The natural arching motions build non-linear strength
  • The dynamic traction created by the moving clubs will help create freedom in stubborn connective tissue
  • Achieve better focus and athletic awareness through practicing the complex movements
  • Help increase your circulation
  • Gain new range of motion in the frontal, sagital, and transverse planes
  • Indian Clubs are excellent for developing dynamic strength, fluidity, and coordination in young children, before weight training is appropriate
  • Think pre-hab instead of rehab, use the clubs regularly to save medical and physical therapy bills
  • The Indian Clubs will help assist in bettering your postural alignment and structural integrity
  • Scapula mobility
  • shoulder mobility
  • elbow mobility
  • wrist mobility
  • hand mobility
  • thoracic spine mobility
  • lumbar spine mobility
  • cervical spine mobility
  • Help prevent shoulder issues such as: sprains, strains, dislocations, separations, bursitis, arthritis, impingements, instability

Here are just a few of the many areas that will be strengthened through Indian Club swinging

  • Rotator Cuff

  • Lats

  • Rhomboids

  • Deltoids

  • Triceps

  • Biceps

  • Forearms

  • Pecs

  • Erectors

  • Core

Andrew Durniat: How to combine kettlebells effectively with other training tools

Not only are people confused about how to effectively use kettlebells, people are even more confused about how to add kettlebell training to their programs. Not everyone wants to do kettlebell only workouts and most athletes will benefit from a variety of training tools. This is where Andrew comes in. Andrew is not only a high level strength coach but a high level athlete. He is a former all American Lacrosse player and regularly competes in kettlebell sport competitions and strongman competitions. While kettlebell sport competitions and strongman training are much different sports, Andrew excels at both.

Andrew knows exactly how to combine the benefits of power lifting, Olympic weight lifting, and kettlebells into seriously effective training programs. If you are an athlete that wants to get the best of all worlds, Andrew is the guy to learn from. If you are a trainer that wants to pick up some effective methods for combining kettlebells with other tools, then you will love Andrew's material. Finally, if you are a trainee that loves variety but also wants to actually make tremendous progress, then Andrew is the trainer to show you how to do so.

Here are some of the topics that Andrew is going to cover:

  • How to combine kettlebells with other training tools for the best of all worlds
  • What kettlebell exercises athletes should focus on. Yes it clearly depends on your sport and Andrew will cover all of the bases
  • How to use kettlebells with other tools to effectively lose fat and get in great shape
  • Do not care for timed sets? No problem Andrew will show you the variety of protocols that his clients have been benefiting from for years.
  • Grip training for enhanced kettlebell performance
  • The role of the kettlebell when training for strongman competitions
  • When to use tension and when to stay loose and relaxed.

Mike Mahler: The Importance Of Optimizing Sex Hormones For Well Being And Vitality

The topic of optimizing hormones has been a personal obsession of mine for several years. I have lectured on the topic at previous workshops such as The Boys Are Back In Town and Collision Course. Each year I learn a lot more about the topic and in order to accelerate the learning process I decided to devote much of 2009 to learning as much as possible about optimizing hormones through diet, lifestyle, exercise, and nutrition supplements. I am spending much of my time reading every book I can get my hands on on the topic as well as attending hormone optimization seminars. What I have already learned so far this year will ensure that this year's lectures are much more comprehensive than past lectures. Moreover it is only March as I am writing this and by the time October comes around my head is going to explode with all of the new info I have to present!

Trust me, what I present in the fall will not be a rehash of what I have already presented at previous workshops. If I did not have a lot more to say on the topic I would not bother as I value your time and hard earned money tremendously.

Our hormone levels are just not the same as the last generations hormone levels? Hormone decline is impacting people of all ages and we must fight back as we are only as healthy as our hormones. Personally, I know what it is like to have hormones that are far from ideal and I know what it is like to have hormones in the ideal ranges and trust me there is a huge difference between the two. Once you learn how to optimize your hormones you will never want to lose the tremendous feeling of well being and vitality that comes with it.

Here is what I am going to cover at the fall courses:

  • The importance of optimizing the four main neurotransmitters for brain health. Optimal hormone production starts in the brain. Forget about optimizing sex hormones naturally without addressing brain health.
  • The importance of boosting the neurotransmitter Dopamine in order to start the day energized and ready to take charge.
  • Tired of having a low sex drive? A healthy sex drive is not just about optimal testosterone levels. Learn what neurotransmitters must be optimized for a healthy sex drive.
  • The importance of the neurotransmitter aceytlcholine for brain speed and memory.
  • Are your low levels of the neurotransmitter GABA causing unnecessary anxiety and impeded fat loss? Find out why GABA is important and how to boost it with your diet.
  • Why optimal serotonin levels are critical for well being and why your low serotonin levels are derailing your fat loss program every time.
  • Why tea and lots of it should be a staple in your diet every day for well being, brain health, and optimal fat loss.
  • Want enhanced physical performance? If yes then you need to optimize brain health
  • Why focusing on optimizing one hormone without taking all of the others into account is a big mistake. If you want optimal testosterone levels then you also need optimal pregnenelone, DHEA, androstendione, and progesterone levels.
  • The Strong connection between magnesium and optimizing hormones
  • A potent anti-oxidant supplement that everyone should be taking. This supplement helps with insulin sensitivity, is a natural aromatase inhibitor, and is a potent immune system enhancer.
  • Why having optimal DHEA levels is important and what mineral ramps up DHEA levels big time
  • Is DHT the culprit with prostate issues in men or is DHT a super important hormone for men that is several times more potent that testosterone?
  • Is having high DHT levels a problem? Why you need to look at what your androstendiol levels are as well when addressing DHT
  • Why every discussion about hormone optimization must start with optimizing the hormone Insulin
  • Tired of being tired all of the time? Why you probably have adrenal fatigue and what to do about it before it becomes adrenal failure.
  • Are you using caffeine as an energy source? Why this is not the way to go and how to develop real energy instead of the illusory energy.
  • The importance of managing stress and why any hormone optimization program will fail without adequate stress management
  • Why the stress hormone cortisol is misunderstood and essential for well being and energy.
  • The importance of stem cell production and what foods help release stem cells naturally
  • Why very low carb diets will ultimately make you fat and feel terrible.
  • Why you must have a balance of protein, fat, and carbs at every meal
  • Are you a fat fuel person or a carb fuel person? Learn what your ideal fuel source
  • The importance of the fatty acids DHA and EPA and ideal sources
  • Why every kitchen should have a spice rack and why you should have several spices at every meal. Not only does this make every meal taste better, it makes every meal a super meal. Learn why at the workshop.
  • The benefits of plant sterols and what foods to eat to load up on them at every meal.
  • Why you want to load up on foods that are rich in antioxidants at every meal and how to make it happen
  • What estrogens are good for your health and what estrogens are terrible for your health. Yes estrogen is not the bad guy across the board for men. Men need the right levels of estrogen as well for optimal health. the key is increasing the good estrogens and keeping the bad estrogens at bay.
  • What the ratio should be between the healthy estrogens and unhealthy ones. What foods help with this
  • The importance of a personalized nutrition program and how to put it together on your own.
  • Is bio-identical hormone replacement for you? Not everyone will respond well to just optimizing diet and controlling stress. Many people for a variety of reasons are viable candidates for hormone replacement and will benefit tremendously. Learn if this is something that you should discuss with a Doctor and why your general practitioner in most cases is not the route to go.

Wednesday, March 18, 2009

The Arnold Classic

It has been about 2 weeks since the Arnold came to a close and, as is customary to me, my body shut down. I have been fighting off some fierce chest congestion and I am now on the positive side of this battle. It is at times like these that my girlfriend loves to point out that I am human.

Anyway, the 2009 Arnold Classic and the Kettlebell Competition was tremendous. I arrived Thursday morning with a good portion of my gym flooring and kettlebells in tow. Myself along with Lorraine, Matt, Bob, Chris, Joe and Rick spent the rest of the day setting the floor plan for the competition. With the floor set and most problems solved, it was time to wait for bells to arrive on Friday and prepare for weigh-ins.

Friday morning was spend distracting ourselves from thinking about the competition the following day. It was then that I made my way around to the various booths to have my fun and play with the various 'challenge' lifts. The GNC Grip Gauntlet was a major stop on that list, but I first wanted to do some warm-up lifts. I searched out and found the American Strongman Corporation booth where they had a 140# loadable dumbbell with 2.25 inch handle. It was an easy lift on each hand and later in the day I came back to do a single arm snatch with my left in front of a nice crowd. Next was the MHP booth and their Inch dumbbell replica, I was able to pull a solid deadlift on each hand. Now I was ready for the Grip Gauntlet.

The GNC Grip Gauntlet is run by the Gillingham brothers, Karl, Wade and Brad, three great guys and great friends of mine. The gauntlet this year was done in a heavy format; the Blob, Rolling Thunder at 207#, and the #3 Captains of Crush gripper. I first pulled the Rolling Thunder to full deadlift without any problems. Next I went to the Blob, I pulled it to my knees about 8 times and was beginning to get frustrated on not getting a full deadlift. I took a break and asked for the #3 gripper, Wade handed it to me and I quickly went to work in slamming it shut. I had certified on the #3 last year by Wade at the Arnold. I was now back at the Blob and with some extra encouragement from the Sorinex crew, I was able to get a full Blob deadlift and complete the GNC Grip Gauntlet in heavy format. The heavy format was also completed by Tex Henderson, Rich Williams and Brian Shaw this year. It has only been completed by 5 others ever.

I was now ready to relax for the rest of the day and begin to coordinate the arrival of bells for the comp. Bells started to arrive around 6pm and I became very good at giving directions to the back loading docks of the convention center. By 10pm all bells had been delivered and it was time to get back to the hotel for some much needed sleep before the next days activities.

I awoke at 7am to drive Matt and Lorraine to the convention center. The first flight began at 8am with the women's jerk. My jerk set began at 11am and I settled into my 8 rpm pace. Around minute 7 or 8 my hand position started to slip and quickly drained energy. I finished with 76 total jerks, not a PR but right where I wanted to be for this weekend.

We had a large break in the action when Arnold entered the building. He did walk through our lifting area and speak on the boxing ring next to us, but the flow of the competition was greatly interrupted.

With Arnold gone and the comp smoothly on its way again, I began my snatch set around 5pm. Again I started nice and smooth at 15 rpm. The last minute on my first arm I had to slow down a bit so I would not lose the bell. The last 30 seconds of the set was me doing my best Statue of Liberty impression as I stood there finishing out the 10 minutes for a total of 137 snatches. Not my best performance but I was happy.

I now had some time to relax before playing around at the conclusion of the competition with my strongman demonstration. For my demonstration I began with some kettlebell juggling and then progressed into my barbell juggling routine. The barbell I use is an IronMind axle with 20kg Eleiko plates on each end, 55kg total. For the finish in my show I rolled up a frying pan, always a sight to be seen.

After the awards were presented, we had to break down our setup and cleanup. The convention hall needed that space tomorrow for another event. I believe we had everything packed back into my truck by 9:30pm and we were back to the hotel to have a beer and catch some of the UFC fights going on in Nationwide Arena next door.