A Madman's Cardio - A 2-Part Workout That Will Cause Others to Question Your Sanity!

If you want to achieve astounding cardiovascular fitness then you have to train like a madman! That's right, I mean you have to have an attitude that you'll either succeed in gaining big results or die trying. There is no gray area! The following 2-part workout that I have included below certainly "fits the mold, and oozes with that attitude!"

Part 1: The Overhead Kettlebell Swing: For this drill you will have to have a moderately heavy kettlebell to kickstart your madman cardiovascular training. To start the drill simply squat to pick up the bell. Perform a normal kettlebell swing by flexing and extending your hips and knees in a continuous snapping motion. This will allow you to swing the kettlebell from between your legs all the way up to above your head in a wide arc. This drill is much more intense than the traditional chest level swing. To build mad cardiovascular endurance execute 50 repetitions of these in the first part of your madman 2-part workout! When finished immediately transition to part 2.

Part 2: Kettlebell Squat Jumps: For this part of your madman training you will need 2 relatively light kettlebells of equal weight. Stand on flat ground and pick the bells up holding one in each hand. Next, you will want to perform squat jumps while holding the bells in each hand on each side of your body. Make sure that you perform a perfect form squat every time and explosively elevate your body off of the ground. Every repetition should be performed in rapid succession. Start out by executing 15 to 20 repetitions immediately following part-1 of your madman cardio workout. When finished give yourself about 3 minutes rest and repeat the process 2 more times! Train hard and enjoy.

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 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!

Heavy Metal Cardio - 2 Kettlebell Drills to Get You Cardiovascular Horsepower!

In order to get what I like to call cardiovascular horsepower you need a moderately heavy to heavy kettlebell. I am very experienced with kettlebell training and tend to float between using a 24kg and 32kg kettlebell for the following drills. Tune in and add the following 2 drills to your conditioning program in order to achieve mind-blowing strength and conditioning!

1. The 100 Rep Snatch Challenge: This is a sick conditioning drill that is sure to test your will! If you haven't performed a significant amount of overhead kettlebell snatches then you are in for a rude awakening with this little challenge. The key here is to start with a moderately heavy bell for your personal ability. Next, the rules are that you have to be able to perform 100 total snatches in 6 minutes! This is a fairly challenging drill to overcome and takes significant practice. However, the cardiovascular benefits are off the charts! Give it a shot. Make sure that your technique is sound and that you are 100% confident in your ability before attempting this drill.

2. Swinging For 3 Minutes: For this drill you will also need a bit of experience and determination. You will also need a timer with a beeper or buzzer of some sort. Set the timer for 3 minutes and you will want to start performing the double-arm kettlebell swing for the duration of the 3 minutes. The key here is that you must swing continuously without putting the bell down. This will kick your cardiovascular horsepower into high gear! Give this a try and watch your fitness level take a big turn for the better!

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!

Superhuman Cardio - 2 Drills You Can Implement With the Kettlebell to Obtain Big Time Cardio!

Superhuman cardiovascular conditioning is another way of saying ouch! You know by now that I am a huge proponent of the kettlebell and what it is capable of producing in many areas of human performance. It will put your body through a workout that will make you wish you never saw the iron beast. At the same time, you will be more grateful and more impressed than you ever have been in your life from the physical characteristics that you will be able to achieve from this ancient iron tool! Check out the following 2 drills you can execute with the bell to gain absolutely superior cardiovascular conditioning!

1. The Double-Arm Kettlebell Swing: This is the base lift of the kettlebell. It requires you to swing the bell by utilizing the hip snap. You basically start by properly squatting to pick up the bell while standing fully erect with the bell relaxed between your legs at your groin. From here you simply initiate a quarter squat flexing at the hips and knees. Once here immediately and rapidly extend at your hips and knees while building momentum up with the bell. As the kettlebell builds momentum you will be swinging it back and forth between your legs. To get huge cardiovascular gains from this drill execute about 150 swings with a moderately heavy bell in less than 15 minutes!

2. The Single-Arm Swing: This lift is performed just like the double-arm swing with one exception besides the fact you are doing this with just one arm as opposed to both. When you swing the bell with whatever hand you are using allow your arm to rotate so that your thumb points downward. As you ascend in the swing allow your hand to rotate back to the original position to where your palm is pointing down (palm;not thumb). For superior conditioning execute the same number of reps as mentioned in the double-arm swing challenge above with the exception of splitting the total reps equally to each arm. Try to complete the fitness challenge in under the same time limit.

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!