20 Yards of Misery! - A Killer Workout That Uses Your Body-Weight and 20 Yards of Space

Before you do anything you have to find a flat grassy surface and 20 yards of space. Mark off 20 yards and break out your timer. You are about to embark on an outdoor physical hell that will turn you into a hard-body fitness machine!

When you find the ground that you are going to use make sure you warm up your muscles appropriately. You will structure your 20 yards of misery to meet your level of ability of course. Next, you have to figure out your workout. To do this you have to be a bit creative because you must come up with 10 different styles of exercises to execute while covering the 20 yards of distance each time. For example, you may want to jump forward like continuously bounding until you cover the 20 yard distance. Next you might want to do power skips or bear crawls. The key is to stay creative. Take the time beforehand to sit down and write it all down before going out to begin. When you execute each exercise you want to use your timer to keep your rest time down to about 1 minute to 1 minute 15 seconds. All the exercises are to be performed with nothing but your own body-weight. When you master the body-weight exercise then you can intensify the drills by including medicine balls, weighted-vest, or dumbells.

Make sure that you stay strict with the recovery time and you will quickly see how this 20 yards of Misery is a great asset to include in your strength and conditioning program.

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!

The Kettlebell 300 Workout - An Explanation of This Gruesome Workout For the Spartans!

 

If you have seen the movie then you probably saw a pretty accurate depiction of King Leonidas in terms of his fitness level. Gerard Butler no doubt went through a physical hell to get his body ready for the big screen, but the benefits were obvious to the movie goer. Since the movie there have been many people to create and use different variations of the infamous 300 workout. I want to address a version that I am partial to because of the simplicity of the concept.

The 300 workout that I am talking about teaching you is the kettlebell version. You first need to get yourself a kettlebell that will somewhat challenge you even in a moderate workout. This is important because the 300 workout will certainly challenge you in a whole new way. You basically want to come up with 10 different exercises with the kettlebell. The number 300 comes from the total number of reps that will be executed in the workout. You basically have 10 kettlebell exercises that will consist of 30 repetitions each. If you are a true Spartan you can complete this evil task in under 40 minutes. Now this is no doubt a killer program that will breed killer results. However, if you unable to complete the workout as described then you can modify it to suit your progress. A good example here would be to try 200 reps instead of the full 300. This will at least get you going in the right direction.

What are you waiting for? Can you hold your end up the way King Leonidas and the Spartans did at Thermopylae? Grab your kettlebell and embark on the strength training adventure of your life!

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!

Partner Fitness! 2 Simple Exercises to Perform With a Partner Using Their Body-Weight

I am a huge proponent of body-weight exercise. If you use logic we execute normal day to day and athletic feats with bodily movements standing on our own 2 feet. We never do anything with significant resistance either seated or lying down like many machines tend to function in a gym. So it makes perfect sense to do most of our training on our feet and with our own weight, right?

1. Resisted Partner Runs: This exercise can be performed a number of different ways, but I am going to discuss the most basic. You first want to make sure that you have a partner or friend of approximately the same size and ability as you. You also want to do this on straight and level ground. You and your partner must next pick a role. There has to be a "pusher" and a "resister." The pusher and resister stand facing one another with the pusher placing their hands on the shoulders of the resister. Next the exercise is executed by the pusher either walking forcefully or running pushing the resister backwards. The resister, of course, doesn't just allow the pusher to freely move them back, they resist.

2. Body-Chain Push-Ups: This is a very challenging exercise that is tremendous for stability, core strength, balance, and upper-body strength. Depending on the parties involved this exercise can be performed by many people at once. It is a simple concept that is cruel and challenging to execute. To do this you want to get into a straight line with everyone that is involved and everyone is to get into an upright push-up position. Now here is the catch. The feet of the person in front of you will be placed on your shoulders instead of the ground. Your feet will be placed on the shoulders of the participant behind you and so on. Everyone has to execute the desired number of push-ups together. This is true strength with nothing but body-weight exercise.

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!

Workout Plateaus 2nd Edition - Another Key Ingredient to Include to Ensure an Optimal Workout!

When I refer to the types of exercises that you include in your fitness training as being the reason for the effectiveness of your workouts, I really mean that the types of movements you include will be the key elements in optimizing your fitness. Too many training programs are very one-dimensional. If I have kept your interest so far, please read on and I'll explain what I mean by "key elements."

What do I mean by one dimensional? Well we live in a 3 dimensional world, right? So your elements (or exercises) should consist of multi-planar or 3-dimensional movements. This only makes sense when you think about the abilities of human mechanics. The point that I'm getting at is that basically the human body is capable of moving through 3 planes of motion. From now on when I say "plane" imagine a giant square piece of wood, because this will simplify my point. The first plane of motion I will discuss is the sagittal plane. Imagine standing with the plane facing parallel to your body. Every exercise that you can do that moves along (or parallel) to this plane like squats or overhead snatches would include the sagittal plane. Next is the frontal plane. Imagine the plane splits your body into front and rear halves. Its parallel to your body and perpendicular to the sagittal plane. Something like pull-ups would run along this plane. Thirdly, is the transverse plane. Here imagine standing on the plane, like the floor, and any movement that you make that involves rotation or twisting the trunk would run along this plane. A good example of a transverse plane movement would be figures eights in your kettlebell training.

Any great program should contain the elements that cover all 3 planes of motion to blast through and avoid workout plateaus!

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!

Squats - 2 Types of Squats to Give You Beach-Body Worthy Legs and Glutes!

If you want to be quick on your way to having that "beach-body" you need to participate in trying to master squats. This exercise has many benefits that all contribute to nothing less than obtaining total-body fitness. There are many variations of squats, but this article will give you 2 types that will surely give you the foundation that you are looking for.

1. Rhythm Squats: This exercise is a lower-body blast that will give you tremendous definition in your leg muscles and are also great for conditioning purposes. You can do these either free-standing or with an added load. Begin by standing with your feet about shoulder-width distance like a normal squat position. Next execute 10 normal squats. Immediately after you do the 10 normal squats execute 10 more squats, but this time pop-up onto your toes after the squat. You should execute each squat by starting flat footed as usual only coming up on the balls of the feet at the end of each squat and returning to a flat-footed position. Alternate the normal with the popping-up on the balls of your feet back and forth 10 reps at a time until you do 50 total reps!

2. Rhythm Squats with a Vertical Jump: Just like the ones described above these are even more effective and slightly more advanced. Here you want to start just like I described above. Execute the 10 normal squats immediately doing 10 pop-ups on the balls of the feet, and thirdly complete a squat jump for the final 10 repetitions. Alternate each type of squat every 10 reps until you get to 60 full repetitions! All squat jumps should be done in nonstop succession. This is some seriously big fitness my friends!

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!