Kettlebell Training For the Soccer Athlete!

To many times I have heard about the amount of endurance required to play the game of soccer. I admit that being from the southeastern part of the U.S. I never saw as much of the sport growing up. This has certainly changed since my earlier high school days. Anyway, I do recognize that there is a huge requirement for cardiovascular conditioning in order to compete in the sport effectively. However, the one trait that I have noticed as being overlooked across the soccer community is the strength variable. Now I'm not saying every soccer player ignores the importance of strength training, but I do think that there is still an old mindset out there concerning the fear of "bulking" up which may compromise a player's performance.

The key to not "bulking up" and to develop a high level of athletic performance involves the effective design of a strength program. Kettlebells are a tremendous tool that I utilize with all of my athletes to develop every area of athletic performance ranging from speed, power, endurance, flexibility, and resiliency without the barrier of big muscles to get in the way. With the proper implementation of this ancient strength and conditioning device the soccer player can gain the superior strength and, at the same time, drastically enhance his or her cardiovascular fitness! The secret of the kettlebell lies in it's design.

The bell is basically a cannonball with a metal handle attached to it. When holding it you will quickly find that it is constantly pulling away from your body or center of gravity. This "pulling away" causes your body to counter-react to the resistance thereby making you stronger without you even realizing it! The strength variable is an important variable that the soccer player cannot afford to overlook. The beauty with this device is that you are getting a 5 to 1 deal by enhancing all variables across the spectrum of athletic performance ranging from strength, endurance, flexibility, speed, and resiliency!

If you are a soccer player and you want to improve your game then stop wasting time! The kettlebell is the ultimate option for you to step up your game.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells - The Ultimate Strength Training Device For Fighters!

Kettlebells are no doubt one of the most dynamic methods of training. It is a device designed so that you have to implement a workout consistent with a lot of dynamic movement. All of this movement is consistent with the athlete or fighter's sport. This is where you will gain the edge over your competition!

You see as a strength and conditioning specialist I understand that it is one thing to be strong in a "specific" movement or lift, but to have true athletic advantage the athlete should be strong, forceful, and powerful during movement! This is the key to having superior athletic performance. I always tell my athletes and clients to think of the phrase "athletic performance" as a broad spectrum that is made up of multiple characteristics that define the whole. Each one of these characteristics range from strength, endurance, power, speed, agility, and resiliency.

The last trait of resiliency is pretty much like putting the "cherry" on top of the cake, because this is what toughens your body thereby reducing your risk of injury and better allowing you to take a hit! As a fighter you can't ask for a better thing to gain from your kettlebell. If you are a fighter that is serious about taking your ability to another level then I would highly recommend that you include this device into your personal program if you haven't already.

Remember that the key to success in your training isn't about how much you do, its about how smart you train! Work hard and train smart my friend.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Core Power For the Athlete - 2 Exercises the Athlete Can Combine to Generate a Powerful Core!

If you are a serious athlete looking to add to your level of athletic performance then you need to tune in. Athletic performance is something of a unique trait when talking about the ability of the human body as it applies to competing in sports. Athletic performance comes in varying degrees depending on the individual and his or her physical condition, genetics, and inner drive. Knowing this though it is true that the human body can be OPTIMALLY built to be at it's best. Check out the following 2 exercises that you can combine in your personal program to optimally build your own ability!

1. Power Cleans: This is a tremendous olympic style lift that should be included in every athletic based program. The power clean is a great lift with the dynamic to increase one's core power, leg power, and even upper-body strength all within a single repetition. There are many variations of cleans, but the power clean is definitely on top of the lifting food chain because of the amount of movement required to pull the barbell and weights from the floor up to your chest. There is also a great conditioning effect that comes with executing this lift.

2. Plyometric Box Jumps: Plyometric box jumps are a great way to add some serious explosive power to your core and leg strength. Within the human dynamic your center of gravity starts at your core. This is why the power cleans are so effective for building your power center and these plyometric box jumps are no different. The real advanced tactic would be to combine the power cleans and plyometric box jumps. This is a sure way for the athlete to optimally develop athletic performance and a powerful dynamic of strength.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Power Plyometrics - Transforming Your Body Into a Machine of Explosive Power!

In order for you to get into shape fast and to have the characteristics of explosive athletic quality then you need to include plyometrics into your program. The key is to be competent on how to properly execute these intense drills. Make sure that you either have the proper knowledge and guidance before attempting these on your own!

1. 12" Hurdle Bounds: For this drill you will need to have six 12" hurdles on hand to execute the drill. Make sure you have a good surface to run and jump on in order to attempt this drill. To begin, line up the hurdles in a straight line with about 12 to 14 inches distance between each hurdle. Next, you are going to bound over each hurdle by continuously transitioning from one over the next. Make sure that each jump is executed in good form and that your knees come up in front of your body with every bound. This will train your body to respond quickly by having to "spring you" through each bound! You will develop tremendous quickness, leg power, and explosive strength by utilizing this drill!

2. 12" Hurdle Lateral Bounds: This drill is set up exactly like the one I mentioned above. The difference here though will required you to have more body control and coordination. For this drill you will simply turn your body so that you are facing perpendicular away from the hurdle. Here you will be bounding (or jumping) the hurdles laterally (sideways) in continuous succession. Once again, make sure that you keep your knees coming up in front of you with each bound and that you keep your feet parallel to one another without allowing them to cross. Crossing your feet will result in you unsuccessfully completing the drill. Once you bound going in one direction simply come back leading your body on the opposite side for symmetry. You will develop some fine body-control and optimal athletic performance from practicing this drill!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Athletic Speed - 2 Drills For the Serious Athlete to Achieve Blazing Speed!

What is the one trait that you wish to have on the competitive field of play that you can do better than your opponent? For me I would have to say speed. With the ability of speed itself, and the conditioning to match, I know that I can not only be faster than my opponent, but I can be faster for the entire duration of the competition. The ability and the conditioning have to be one in the same. After all, what good is speed if it is only temporary? Tune in to the following 2 drills to learn how to obtain total athletic performance.

1. Loaded Bounds Into Sprints: This is one intense drill that is sure to give you the edge you are looking for. This drill is great for developing linear speed, explosive muscular power, and overall dominant athletic performance. To start this drill you will need a couple of things. You will need at least 30 yards of running space and a weighted vest. Weighted vests usually come in a variety of weight, but you can start with a 20 lb vest for this particular drill. To begin, line up on the marked line. Start jumping (double leg bounding) for the first 10 yards and then quickly transition in to a full sprint from the 10 yard marker to the 30 yard marker. You will quickly see how intense this drill can get!

2. Loaded Alternating Leg Bounds Into Sprints: This drill is set up and performed exactly like the drill explained above. The only difference is that with each bound you will alternate bounding off of each leg. Alternate your legs bounding from left to right all the way to the 10 yard marker and then immediately transition into a sprint from the 10 yard marker to the end of the 30 yards. This will certainly help you to develop serious leg power and the overall athletic ability to match!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Performance Training - 2 Kettlebell Drills to Improve Explosive Hip Power!

I can honestly say that the versatility of the kettlebell and its effects on developing the body go far beyond any specific fitness device that I have ever used. It impacts the body in so many ways that it almost causes immediate physical benefit and change! The following 2 exercises are tremendous for improving one's individual level of fitness and developing extreme athletic explosive power.

1. The Deadlift/Squat Jump Combo: You need 2 kettlebells for this particular lift. If you are reasonably strong and athletic then you might want to start with 2-16kg (35lb) bells. You want to stand over the bells with them between your feet. Your feet should be slightly wider than shoulder width distance. Enough for the bells to set side by side between your feet. The handles of the bell should be angled in the same position as a barbell would be if you were deadlifting it. Next simply squat down to grab the bells simultaneously and execute a perfect form deadlift. When you set the bells back on the ground after the deadlift then immediately execute a squat jump. After the jump immediately execute another deadlift. You see the pattern now.

2. The Full Range Swing: This one is pretty basic. You obviously want to learn the proper technique of the double-arm swing before you intensify this movement to do the full range swing. With the basic double-arm swing you basically are swinging the kettlebell back and forth between your legs using the force and momentum of our hips and glutes. With the basic swing you only swing the bell as high as chest level. When intensifying this drill we can do full range swings where you go 180 degrees with the arc of swinging the bell to all the way overhead! This involves way more explosive hip and core power to generate enough force to get the vertical lift with the bell. This is great for gaining explosive hip power and overall fitness and athletic performance.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Strength Punishes, Speed Kills, and the Kettlebell Provides You With Both!

Kettlebell training is such a different dynamic of training that the human body can respond in many different ways to it's abuse! As a matter of fact, when you implement the kettlebell into your training regimen it enhances every other aspect of your overall athleticism and level of performance.

For starters, there is an old saying that "Speed Kills and Strength Punishes!" Well the beauty in this is that the kettlebell can provide you with both of these elements. Athletic specific movements within your training can be structured to target MORE specific traits of human performance, but building traits such as speed and strength are not an exact science. This is not a bad thing. This is why tools such as the kettlebell are so effective! This ancient device is designed to help you to utilize and implement the majority of your muscles to integrate and tension together in order to complete MULTIPLE tasks.

Because of the diverse nature of training with kettlebells one can develop traits such as speed, explosive power, and brute strength. The bell will enhance these qualities within a person because of all of the movement that is involved in handling the unique device. Both movements involved with the human dynamic such as the big "Push" and the big "Pull" are easily accomplished through several creative exercises that one can apply with kettlebells. By applying the appropriate movements and lifts necessary with the bell to build on athletic performance you will quickly see how beneficial this tool is for your training.

Remember that you must train with intensity and training with kettlebells certainly qualifies for this. Don't settle for anything less. Optimize your potential with the kettlebell!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Speed Conditioning - 2 Exercises That Are Great For Speed and Speeding Up Your Conditioning!

So you are working on trying to develop your speed for performance and trying to get into great shape. The truth about speed training is that an effective speed training program will accomplish both the benefits of increased athletic performance and conditioning! Check out these 2 exercises to help you in your venture for both.

1. 12" Hurdle High Knee Runs: This is an excellent drill for promoting both speed and athletic conditioning. To start, you need about five or six 12" hurdles set up in an order that you can run through them by lifting your knees and feet to get over them. You want to start at one end and stagger your feet with one foot in position to go over the hurdles and the other staggered just outside the hurdles. You will then execute high knee runs with both knees driving up from the ground and back down like a piston in a car engine with only one foot clearing the hurdles while going in one direction. Once you go over the 5 or 6 hurdles in a row then turn around and stagger the opposite leg to go back through them.

2. 12" Hurdle High Knee Bounds: This drill is even more intense than the first. Here you want to line up the 12" hurdles the same way as you did in the high knee runs. Next you want to execute bounding or jumping over each hurdle in rapid succession again driving your knees up at the same time for each bound. You should clear the hurdles in a controlled and continuous fashion. Imagine what a kid on a pogo stick looks like continuously bouncing through the playground. This same smooth constant motion is how you should bound each one of the hurdles.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Agility - 2 Drills to Increase Lateral Movement in Both the Serious and Recreational Athlete!

I have worked with many athletes and the one thing that can give any athlete an edge in competition its having quick agility! Yes, I'm talking about shaking your opponent out of their shoes! Check out the following 2 drills to gain that kind of footwork.

Drill 1: (3 Cone Shuffle) The concept of this drill is rather simple, but the exercise itself is brutal. First you need 3 barriers (preferably cones) to set up beside one another with about 2 to 3 foot of space between them depending on your stride length. Next you want to get into an athletic stance and position yourself in front of the cones with your inside foot lined up in front of the middle cone, and your outside foot with the outer cone. From here you take a single lateral stride with each foot to transition your weight until you are touching the outside cone on the opposite end. For example, if you move from left to right then your left foot is aligned with the left outer cone and your right foot is aligned with the middle cone. When you transition you'll end up with your left foot aligned with the middle cone and your right foot aligned with the outer right cone. Execute quickly back and forth for the desired number of reps.

Drill 2: (3 Cone Figure 8's) This drill is set up exactly like the 3 Cone Shuffle. This time you want to get into an athletic stance with your body aligned perpendicular to the 3 cones standing in front of the middle cone. Then you go move around the middle cone and "S" between it and the cone in front of it. Go around the front and "S" back around the middle to the cone behind you. Continue this motion in a figure "8" motion. Do not cross your feet, and always face forward when going through the drill.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Vertical Jump - 2 Simple Steps to Increase Your Vertical Jump!

I want to start by trying to get your attention really fast. What if I told you that I could guarantee that you could increase your athletic strength to increase your vertical jump by almost 2-3 inches in just 3 weeks? Not only can it be done, but the 2-3 inches is the low end of the guarantee. I have seen others jump as much as 4 or 5 inches in the same time. As I explain in the steps to follow pay close attention to what I am trying to teach you. Understand that what I am talking about is obtainable if practiced flawlessly, consistently, and frequently. Note that everyone has varying levels of athletic ability and each drill can be modified from low intensity to high intensity depending on the individual level of the athlete.

Step 1: To begin, the vertical jump is a well-known measuring stick for athletic performance. It is a measure of core strength and leg power. Because it is a measure of these two physical tasks these are the two areas that have to be focused on in an attempt at increasing one's vertical jump. "What doesn't kill us makes us stronger!" Well after you attempt these simple, but gruesome drills you will completely understand that old saying. First you must include a variation of plyometrics.

Plyometrics involve specific exercises that stimulate the body's nervous system and cause the muscles to stretch and shorten by contracting in rapid succession. Some good examples of plyometrics involve bounding over hurdles, box jumps, single leg bounds, and squat jumps. The plyometric exercises that I want to recommend involves a series of box jumps and squat jumps. Depending on your level or ability you can start with box jumps with a height range from 12 inches all the way to 24 inches.

If you don't own these they can be easily constructed with plywood. The most effective progression can be multiple boxes starting at the lowest height of 12 inches and increasing every 6 inches to the highest box at 24 inches. From here you can structure your box jumps however you like, but be sure to obtain a volume of repetitions that total 80! This is an average of 20 repetition jumps at each box height. When you jump from the ground to the box you should be executing a perfect squat jump. You should be landing on the box each jump with your feet at about shoulder width distance and absorbing your landing each time by making contact with the box heal to toe. To intensify this drill you can execute the jumps by adding some kind of resistance. Holding a pair of dumbells is an excellent way to do this. Note that for optimal results these should be practiced at least 3 times per week.

Step 2: The next area to target is going to be the development of core strength. One way to do this simply in the comfort of your home or in your front yard is by doing planks. Planks involve lying prone (or face down) on the ground with only your elbows and toes (or balls of your feet) touching the ground. Your body should be perfectly straight and rigid like a plank or bridge. This is a static hold and you can start by minimally doing each set for 1 minute! Friends these are intense. You should do these on the days you do your plyometrics. You should also complete 3 sets of 1 minute in week one. Each week you should increase a minute working up to 3 minutes per plank for 3 sets in the third week!

These two steps will undoubtedly improve your conditioning and vertical jumping power. Remember that this is only a basic home drill and is merely a taste of the main course. Further modifications to this and other areas of your program can drastically improve your overall athletic performance.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com. To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html. I'm Brandon Richey the Strength and Conditioning Pro!