Xuebing Du
Kaledo Art
No title available
❣ Chile in a Photography ❣
shark vs the universe
let's talk about Bridgerton tea, my ask is open
trying on a metaphor
art blog(derogatory)
Today's Document
titsay
No title available
PR's Tumblrdome
Sade Olutola
cherry valley forever
pixel skylines
Monterey Bay Aquarium
d e v o n
I'd rather be in outer space 🛸
tannertan36
taylor price
seen from Netherlands
seen from United States
seen from Italy
seen from France
seen from Singapore
seen from Russia
seen from Colombia
seen from France
seen from Türkiye
seen from Germany
seen from United Kingdom
seen from Singapore
seen from United States
seen from France
seen from T1
seen from United Kingdom
seen from Germany
seen from Türkiye
seen from United States
seen from Germany
@swingintostrong
Why I Love my Garage Gym
Why I Love my Garage Gym
Have you always kind of wanted to set up your garage gym but never actually done it? I think the gym shutdowns worldwide caused by COVID_19 got people motivated to do it. Years ago, I owned a sports coaching and strength and conditioning company, and when I decided to close the business to move on to other things, I didn’t sell my gear, well not all of it. During that time, I knew that I would…
View On WordPress
Adjusting to Dad-Life & the Turkish Get-Up
Adjusting to Dad-Life & the Turkish Get-Up
Anybody who’s become a parent will know how wonderful and life-changing it is on so many levels. Your world really changes and changes weekly with the evolving demands of your baby. This post is about how my life changed and the adjustments I’ve made to my training schedule along the way.
Before my little bundle of joy was born, my training schedule was set at three to four sessions per week,…
View On WordPress
Don’t Be a B*tch During Quarantine
Don’t Be a B*tch During Quarantine
By now we’re tired of hearing words like COVID19, quarantine, lockdown, and my personal pet peeve “iso!” I for one am fed up with it and I know many out there share the same sentiment. Being cut off sucks but when you think about it, this isn’t the first time you’ve had something taken away from you is it? Remember all the times as a child, your parents or teachers took something of value away…
View On WordPress
15’s FOR FUN
This workout is designed to get the heart rate up, attack the core, work the posterior chain, and most of all, kick your butt!
ROUND 1:
15 MINS SKIPPING BROKEN UP AS:
5 MINS INTERVAL (FAST/SLOW) SLIPPING
30 SECONDS REST
X3 ROUNDS.
ROUND 2:
CHOSE 3 DIFFERENT WEIGHTED KETTLEBELLS IF YOU HAVE THEM, OTHERWISE DO YOUR BEST WITH THAT YOU HAVE. THEY WAY I SET UP IS 24KG, 28KG, &…
View On WordPress
FILTHY 500 This is a workout that isn’t for the faint hearted. Pick a pair of mid weight kettlebells.
Youth athletes & their athletic workload to social life balance.
As a young baseball player trying to make my way up the ladder so many years ago, I’ve first had experience dealing with the challenges in managing an athletic workload to social life balance. I shouldn’t use the world “balance” as I recall my past as it was very much top heavy in the sport department and far lighter on the social side. But hey, that was my choice and I wouldn’t change at all.
View On WordPress
Have I Outgrown My Kettlebell?
The kettlebell is the most versatile piece of strength equipment out there. It’s always been and I very much doubt anything will surpass it but that’s just my opinion. It’s because if this versatility we one can believe they’ve outgrown their current kettlebell as in the weight. There are always exceptions to the rule, however for the sake of this blog, lets assume you own a standard 12 or 16kg…
View On WordPress
Strength Workout 4
Warmup: 4 rounds of:
⁃ Plyo ball ab v-ups 10 reps
⁃ Russian swings 10 reps
⁃ Goblet squats 10 reps
Rounds 1 & 2 (same weight.) Rounds 3 & 4 (next weight increment)
Complex 1
Increase kettlebell weight each round. If you don’t have 4 different weight incidents (ie. 20, 24, 28, and 32kg) then use 2 increments. 2 sets a piece.
5 double kettlebell swings
5 double…
View On WordPress
Not enough time? Not good enough
We all that person in our life that never have enough time. They can’t get a report done on time at work, can’t make it to a bbq on time, always late, or asking friends and colleagues to do “as small favour.” Yep you know the type. What you may have also noticed, is these people don’t have anything in their life that they’re truely passionate about. That is unless they are passionate about asking…
View On WordPress
Is Online Coaching for Everybody?
No matter where you’re living in the world today, there’s no doubt your facing challenges in many aspects of your life. Now this blog will resonate with different people for different reasons and the point I’m trying to make is that online training has a very specific niche market and isn’t for everybody and I’ll explain why.
It takes only a couple of swipes of your Instagram or Facebook feed…
View On WordPress
Conditioning Workout 9
This workout is long format conditioning piece that will test you. The key to this is to keep moving but make sure you break up your sets where you need to in order to have enough “gas in the tank” to complete the rep counts.
* Weights I used: 30kg sandbag, 24kg kettlebell
For Time:
SANDBAG BACK SQUATS 50 REPS (OR single kettlebell back squat)
TOES TO BAR 50 REPS
SANDBAG OR…
View On WordPress
STRENGTH WORKOUT 4
Strict movements promote greater control over the muscles and recruit more muscles to perform the movement developing real strength. This workout features short rep ranges with a focus on controlled movements and emphasizes mind muscle connection.
Warm up + Notes:
Foam roller for 15 minutes. Light to mid range weights completing 5-10 reps of: swings, presses, goblet squat, bottoms up…
View On WordPress
The Kettlebell Swing - Power Production for Baseball Players
The Kettlebell Swing – Power Production for Baseball Players
There are few sports like baseball that require a much explosive speed and power. Players are required to move very quickly over short distances often with split second changes to direction. Strength and conditioning for players has been slow to catch up across many high school and college programs across America. For many years, large machines, all shiny with custom team logos and colours, and…
View On WordPress
Strength Workout 3
This workout aims to hit the whole body. Use a mid weight kettlebell for this round. Perform A1 – A3 on one side/hand, rest 3-5 minutes and repeat on the others side/hand for 4 rounds.
For advanced lifters, a heavy kettlebell can be used for this workout for A1-A3.
A1 – 1 hand swings. 10 reps
A2 – Single arm cleans. 10 reps
View On WordPress
Strength Workout 2
Rotational Power
Warmup: Dynamic warmup for 5-10 minutes by where the body temperature and muscle temperature is increased. Air bike, rower, ski-erg are all machines highly suitable for this.
4 rounds (2 rotations = 1 round):
2 hand swings. 10 reps
1 arm swings. 10 reps (5 each arm)
2 arm rotational swings. 10 reps (5 each side)
* Pick a…
View On WordPress
The boss! @mavericksfieldhouse. Love heavy kettlebell workouts. https://www.instagram.com/p/B7I3ooFp22B/?igshid=mruwdcxg7svs
The Kettlebell Swing – It’s Serious Business
Before I go ahead and tell you the kettlebell swing is the single best movement you can perform for strength and power (because it is!) please take a moment to reflect on why it’s taken you so long to add this to your workout program. The kettlebell swing is a movement that can be used for explosive power with a heavier kettlebell, shorter reps etc, or longer rep ranges where the cardio aspect will kick in. For the purpose of explosive power, I'm speaking about shorter rep ranges with a moderate to heavy kettlebell.
“The kettlebell in my eyes, it’s one of the most critically misunderstood and under-utilized pieces of equipment in the modern strength and conditioning toolkit.”
Alex Goik
The transfer of power is phenomenal. From loading up in the backswing to the explosive push from the hamstrings and glutes sending the kettlebell through past the hips to hip or mid torso height with an engaged core, shoulders back, and a tight grip followed by the reload of the kettlebell back through the hips past the back of the knees to the loaded position. Simple yes, repetitive absolutely, however it’s the simplicity that makes it genius. The power transfer after power transfer is a movement unlike any other movement. Imagine a heavy squat where you smoothly bounced down and back up out of the squat time and time again. It wouldn’t take too long before a serious injury occurred. With the kettlebell swing, it’s far safer and it’s powerful.
If you are the person who's picked up a dusty old kettlebell sitting in the corner of your gym, or perhaps a really small kettlebell from a mum's and bubs boot camp, set it back down and never gave it another consideration, do yourself a favor, try and find a 24 or 36kg kettlebell and dead-lift that. You don’t have to swing it as it may be too heavy, however at that moment you'll understand the benefits of swinging this ancient and incredible piece of equipment.
If you’re now even a little interested in incorporating the swing into your workout program, that’s fantastic. Please let me know what you think.