Kettlebell Swinging For Time and Reps!

I swung the 24kg (53 lb) kettlebell for time the other day. As a matter of fact I executed double-arm swings with the bell for 3 solid minutes! If you have never done this then you have no idea as to what level of cardio you are getting. It was the longest 3 minutes of my life and the next time I'm jumping it up to 4 minutes. The point being that by executing a strength endurance related movement you will yield 10 times the cardio rather than riding on a stationary bike for 2 hours.

There have been many studies done as to the amount of crossover or transfer on strength and endurance training with kettlebells to other aspects of physical feats. The transfer is amazing. Many people can perform their endurance sport with much greater ease when having the right kettlebell conditioning program in place. Volume and intensity are your 2 main variables that will yield a great amount of cardio fitness within your scope of training.

For instance, if you really want to develop superior cardio conditioning then try executing a particular lift for time. For a designated amount of time don't worry so much about reps, just start a clock and start swinging. I mentioned that I performed swings for 3 minutes and this was done not long after I had battled bronchitis for a week and a half. I was shocked at the amount of endurance I sustained even after having a respiratory infection for a significant amount of time. The other thing that I didn't tell you was that I also did a workout with the kettlebell doing overhead snatches. I did reps, but I kept strict on my rest time by giving myself a time limit. After being sick I was still able to do 90 overhead snatches in under 5 minutes! Now I'm not trying to sit here and brag on myself, I'm just merely trying to make the point that I was able to sustain a superior amount of cardio through sickness. If I can do this then there is no reason you can't.

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!

Super Fit Or Super Freaky?

Well there is no doubt you can achieve either one of these training goals above with kettlebells. Now I for one am all about building some muscle, but I prefer to be more like the guys in the photo below than the one's above. However muscle building can be adventure for you irregardless of your goals. Just remember that specificity of training is all it takes. If you train your body for muscle building characteristics it will develop muscle. If you train your body for endurance you will build endurance. If you just want to be fit and healthy well, you guessed it, it will respond accordingly. Anyone of these goals can be achieved with the iron bell. There is nothing too extreme or too impossible with a smart kettlebell strength program!

Cyclist - The Importance of Strength Training For the Cyclist!

Cycling is a very physically taxing activity that your muscles must be able to endure at varying intensities. If you are a competitive cycler then you understand how hard it is on the muscles to climb the hills and still have enough left at the end to beat out your competition. This article will look at the importance of strength training for the body of the cyclist.

To be a cyclist there is no doubt your legs have to be powerful. They are constantly churning against a resistance that is constantly changing whether you are going straight, uphill, or downhill in your event. Even though that cycle has a seat you may find that your rear is out of it during some of the more demanding parts of the course. Leg strength is essential because of this very reason. My opinion on all cyclist that want to enhance their ability is that an effective strength training program should be as important as time on the bike. When we look at the demands on the legs of this event some may automatically assume that the legs are the sole muscle to train for this event and that is not necessarily true. Yes, the legs will endure a great deal of the load of an effective strength training program in this case, but the body should be more trained as a whole with more emphasis on the lower body as a foundation.

If you think about your time on the bike you realize that deep into the race you have to have a strong pair of legs, a strong back, and outstanding cardiovascular conditioning. Being on that 2 wheeled machine pedaling yourself silly should definitely be part of your conditioning, but the inclusion of effective strength training can further enhance both qualities of muscular strength and endurance. I would approach the program by doing variations of deadlifts, squats (single and double-leg), cleans, and a variety of plyometric drills(single and double-leg). The key to optimizing your performance here is also having a base understanding of the importance of periodization. You should engage in a high volume of both lifting and riding and strategically taper it down as you approach your competition.

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!