Kettlebell Training - The Only Way to Get in Shape Fast!

If you are looking to get back in shape fast then you have got to evaluate your expectations. What fast means to you may be an eternity for someone else, however that doesn't mean that if you are serious about your goal that you won't exceed your own expectations!

As a strength and conditioning specialist and professional that has been helping to construct bodies for over 8 years now I can tell you that there is no workout that will blast your body back into shape faster than kettlebell training. This is the only way to get in shape fast. If you want to truly achieve a high level of fitness and develop a strong body then swinging and pressing the iron kettlebell is the way to go. Now having said this I didn't say it would be easy. Anything in this world worth its weight in gold is going to be challenging.

You first have to learn the proper movements involved with handling the kettlebell. You also have to change your mindset on what the definition of fitness really is. However, like I said before if you are a serious individual you are going to be that guy or girl that can do this and actually follow through with showing that "after" photo in one of those before and after displays you always see in the magazines and all over the web.

If you are serious about developing a rock hard body there is no better way than kettlebell training. Just remember that there is no such thing as a "quick fix" or "magical pill." The only way to do it is to earn it. However, there is an efficient way to do it and a non-efficient way of doing it and I just showed you the prior! Train hard and enjoy 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!

Speed Training With No Equipment - 2 Speed Drills the Athlete Can Implement to Get Fast!

Speed is a necessary element for today's competing athlete. As a strength and conditioning specialist I have trained athletes as young as 8 years of age and as old as 57! One thing that people have in common is that they don't always want, need, or have the resources of a fully stocked training center available at their fingertips. Because of this the one thing that they all need is knowledge! I have included 2 drills that you can implement that I have pulled as some of the knowledge of training that I have shared with athletes over the years. Check them out and give them a try!

1. Bounds To Sprints: For obvious reasons the only real thing that you will need for either of these 2 drills will be a flat open space. A field, a running track, or well-groomed park will work just fine. To begin, mark off a distance of about 50 yards. Start at the beginning of the marked off runway. After a proper warm-up you will bound with both feet progressing forward for the first 10 yards of the full 50 yard sprint. Make sure that you jump with good height and that there is no lag in your transition between each bound. Progressively bound forward for the marked 10 yards and then immediately break into a sprint for the remaining 50 yards.

2. Alternating Bounds To Sprints: For this drill once again start at the beginning of the 50 yard marked off runway. Of course, make sure that you are warmed up. This drill is a more advanced variation of the first, so make sure that you are very comfortable with bounding in general before attempting this drill. For the first 10 yards you are going to bound off of each leg while alternating them with each bound. These bounds are basically more intense plyometrics that will transition you into the full sprint. After you progress the first 10 yards then break into a full speed sprint for the remaining distance. Both of these drills are great speed drills for you to perform, especially if you want to be resourceful. Practice and watch your explosive velocity develop!

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!

Why is Maximal Effort Lifting So Effective?

Being a strength and conditioning specialist I understand the importance of training for optimal strength and power. One way to achieve this is by executing maximal effort lifts. Well you might be wondering what a maximal effort lift is. Well, basically it is any lift that you execute with your maximum effort lifting as much weight as you possibly can with that particular lift. You have also probably heard it referred to as "maxing out!"

Well "maxing out" will definitely make you stronger. It will make you stronger and do so immediately. Did I say immediately? Yes, your body's nervous system knows how to respond to a stimulus such as lifting heavy weight. Whenever the body is overloaded by a heavy weight your body's nervous system kicks in by recruiting more muscle fibers to help out with lifting the heavy weight. This is one of the biggest reasons that you get stronger immediately. Another reason is that your technique has to be flawless. You see whenever you are lifting weights such as dumbbells, kettlebells, or plates for reps you can get away with a little error in your form, but when the weight gets heavy you can kiss those habits good bye! Maximal effort lifting is effective because of all the reasons I mentioned above. Not only do you get stronger from doing it, but you also will pack on more muscle mass in the process.

If you really want to stimulate your body then start incorporating maximal effort lifts into your current regimen. Make sure your technique is sound and that you have the assistance of a spotter for help if necessary. Be smart and train hard!

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 - A Hell of a Tool and One Hell of a Workout!

What am I talking about? I'm talking about one hell of a workout device, thats what I'm talking about. The kettlebell is one hard-hitting strength and conditioning device that is taking the fitness world by storm. Being a strength and conditioning specialist I have a real understanding of the true function of the human body and I will tell you that the kettlebell is nothing short of being the ultimate workout when properly applied to your strength and fitness program!

This ancient device has been around and used by strongmen and athletes for over three centuries. It is such a "hybrid" structured workout that you can achieve many levels of strength and fitness ranging from endurance, strength, recovery, flexibility, and resiliency when using this iron cannonball. I would highly recommend that you take the time to do your homework on this ancient art form of strength training. I would describe kettlebell training as weightlifting and skill combined. The truth is that you have to learn about the rich dynamic that is involved with it if you are serious about achieving an optimal level of fitness and overall body development. The bell can provide you with all of the factors that you desire from a well-planned exercise and fitness program.

Don't shortchange yourself. Kick your workouts into high gear and get absolutely REAL results. If I have said it once I've said it a hundred times, anything that is worth anything takes time. Once you take the time to learn about the bell you will not be disappointed. Give it a try and let me know about your experience!

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!

Training For Efficiency!

I get approached by people all of the time wondering how many days of the week I workout. When I give them the answer they are usually shocked! The truth is that I only workout 3 days a week maybe 4 at the most. Each workout session on last about 45 to 55 minutes at the most. Training frequency is an important variable in one's program. As a strength and conditioning specialist I will tell you that frequency does not matter as much, as long as, you properly manage your intensity.

When I talk about managing your intensity I mean that you don't want to train the same muscle group at the same high level of intensity and volume everyday. Now I'm not saying that you can't train the same muscle group most everyday, because the truth is that the fitter you get you can train the same muscle group most all days of the week. The key is to not fatigue your nervous system.

If you have read some of my other articles then you know that all the kettlebell training and olympic lifting that train my clients in are all for stimulating the nervous system. This is how you produce a high level of both strength and total-body conditioning. I have often been told by some people that they workout 5 or 6 days a week, however they cannot perform a kettlebell snatch, barbell power clean, or one-arm turkish get-up with a kettlebell. Its because they are lacking the proper element of training intensity and overall knowledge. If they included the same program that I implement for my clients and athletes there would be no way that they would have enough juice left to squeeze out a full 6 days a week of training! I'm just making the point that your results are all about training EFFICIENTLY, not how many days a week you walk into the gym.

If you want to learn more about my training program feel free to check out the rest of my articles for free. I'm all about hitting it hard, but remember that getting in shape also means recovery after the intensity!

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!

Forging a Body of Steel - 2 Sound Reasons the Kettlebell Helps You Turn Your Body Into Steel!

I have found that since I have included the iron cannonball into my program that my strength and conditioning levels have soared. I am able to lift more weight, do more work, and do it a lot! The reason for this can be primarily summed up in two explanations. Take a moment to read and learn these so you can include this tool into your program for you to forge a body of steel!

1. The Design: The first characteristic of the bell that makes it so effective lies in it's design. The unique round design with the handle makes it difficult to hold. When lifting the bell and attempting to hold it you will find that it always wants to pull away from you body or center of gravity. This pulling away of the weight is what causes your body to counter-react in order to keep it stable. The process of your body having to counter-react is where you draw strength from handling the device without you even realizing it. So when you initiate more advanced lifts this "pulling away" factor is amplified even more, therefore amplifying your strength.

2. The Dynamic: The second characteristic of the bell that makes it such a dominant strength training device is in the way you train with it. The method or style of training is very dynamic. Training with the kettlebell is very much an art form in and of itself. It teaches us how to truly utilize the way we move our bodies. Our bodies are machines that are designed for three dimensional movement. When training with the kettlebell you will find that the way you train with this device is through the three dimensional movement of resisted type lifts. Not only do you gain strength from this, but this is where you gain the superior fitness, as well as, cardiovascular conditioning.

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 Sand and the Kettlebell - A Hard-Hitting Combo For the Beach Volleyball Player

As a strength and conditioning specialist I understand the challenge of moving in sand. I have used sand as the very tool to train some of the world's greatest athletes to help build speed. As a beach volleyball player I don't have to tell you how challenging the sand is. However, you may not know how challenging the kettlebell can be! Read on and learn how you can combine the two to achieve an optimal level of athletic performance.

Kettlebells are an ancient strength training device that strongmen and athletes have used for centuries. The iron bell basically resembles a cannonball with a metal handle attached to it. This device can be used for explosive lifts in order for an individual to develop speed, power, and overall peak physical conditioning. When you combine a tool like this with the already challenging obstacle of moving through the sand you can transform your volleyball game into a win-win situation for both yourself and your team.

To start, the base lift that you can perform with the kettlebell is known as the double-arm swing. This is done by you flexing and extending your hips and knees constantly and in smooth fashion back and forth to create momentum in order to swing this ancient device back and forth from between your legs up to your chest level. This movement may sound simple, but if you attempt 30 to 50 form strict swings with a moderately heavy bell you will quickly see just how challenging this iron ball can be!

As a volleyball player you can implement this very lift into your sandbox and combine it with some vertical jumps in the sand. Even performing a simple movement like a farmer's walk with a couple kettlebells back and forth across the sand court can help you to develop tremendous leg power, conditioning, and give you additional height on your vertical! These all sound like helpful traits to have when it comes to playing the game of beach volleyball, right?

Strength training for volleyball is hugely effective with the kettlebell. Give it a try and you'll see just how much of a difference it will make in 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 For the Teenage Youth Athlete!

Whether you are a youth athlete reading this or you are the parent of a youth teenage athlete you need to consider kettlebells. I have spent a lot of time training athletes at all levels of play from youth all the way to the pros. I notice that starting a strength and conditioning program with youngsters all has to do with technique. I am always sure to teach good habits early with the young athletes because they are still growing and laying the foundation for their athletic careers.

I have found that kettlebells are a great device to help the young athlete to develop great core strength and total body control in order to transition them into the all out strength programs they will face throughout high school, college, and beyond. Now having said this I'm not saying that kettlebells are good for athletes at the youth age only. As a matter of fact, they should be included as a major portion of all strength and conditioning programs at all levels in my professional opinion.

The bottom line is that if you are going to include this ancient device into your program or your child's program make sure that they are getting sound training and competent advice. It is a free-weight and should be respected! To make it easier for you I have many more free accessible articles available to you with tons of additional information on kettlebells.

Please consider training with this awesome tool. You will not be disappointed in the results you will see from using this gruesome iron tool!

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 Power of the Barbell - Elite Strength Training For the Serious Athlete!

There is no doubt that a lot of us have limited resources and time with the fast-paced lives that many of us lead in today's world. Perhaps you are an athlete, but you feel that your strength level has suffered lately due to the lack of time to get to a gym. No worries because your answer is here. I run into people all of the time that have an old barbell set that does nothing but collect dust in their garage or basement. This simple set of weights is all you need for a killer strength program.

To start, get that barbell and weight set out into an open area to where you can put it to use and knock off the dust! Don't worry about a lack of equipment, because being innovative and training on your feet is the best way to get into athletic shape! The only other thing that you might want to invest in is a good rubber mat that is thick enough to protect your flooring from the banging weights.

I would recommend that you work on a simple program by combining as many push/pull combinations with the barbell as you can think of. All you have to do is to be effective by combining the two movements back to back. For instance, you may want to do a set of cleans and follow up this set by including a set of push jerks. This is a great push/pull combo. It gets your body working in an athletically explosive manner which is essential for optimal fitness, core strength, and power. By combining the push/pull method you will also properly develop more balance in strength and a symmetrically developed body.

Remember that you don't have to have a ton of equipment to be effective. Olympic lifting, deadlifts, and squats all serve as highly effective lifts that are sure to keep you sharp. Feel free to continue reading more of my articles to get additional ideas on training.

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 Force - The Strength and Conditioning Professional's Best Friend!

I have been a certified strength and conditioning specialist (CSCS) for many years and have trained athletes in all types of sports. I have to say that I wished that I had been introduced to kettlebells the day I started my career. However, the good news is that this ancient device has been a best friend of mine and has pushed my clients, family, friends, and myself to all new levels of strength and fitness that I never thought possible. If you are a strength professional read on to learn how this device will make your life a whole lot easier.

To start, I can say that over the many years of my career I have trained people in powerlifting, olympic lifting, and designed athletic performance programs for an array of sports teams. The kettlebell has made this job of mine much easier since I have included it into my primary method of training. I think that you can agree that the objective to develop total athleticism today involves building the athlete to be bigger, faster, and stronger.

The beauty of the kettlebell is that the method of training with it can involve both big power building movements, as well as, obtaining overall tremendous conditioning. Kettlebell training is certainly a "hybrid" type of exercise that can combine all the movements and produce all the benefits that are necessary for optimal athletic performance. If you are a strength coach or strength professional then trust me you don't need your job to be anymore difficult than it already is.

If you are for making your job easier then you need to take the time to get familiar with the dynamic form of training that is involved with kettlebells. As a strength and conditioning professional it should be part of your duty in the first place. I'll even make it easy for you by letting you know that you can access all of my articles for free so you have all the information you will need on training with the ancient device. 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!

Assisted Flexibility - 2 Techniques That You Can Implement to Assist You in Getting a Better Stretch

Having flexibility can enhance your strength and conditioning program drastically. With greater flexibility you can achieve a fuller range of motion in certain lifts and movements to further challenge your muscles to develop for greater performance and appearance. You can also drastically reduce the risk of injury from a muscle being pulled or strained. Check out these 2 tips that you can use to ensure you get a greater stretch in your fitness program.

1. Statically Stretch After Showering: Yes, its true. You always get a better static stretch when the muscle is warm. Its much harder to get a full range static stretch of the muscle if it is cold. Always warm up to perform a static or holding stretch after a workout or after the muscle is warm. The greater blood flow within the muscle makes it more limber allowing it to expand a greater length.

2. Use A Rope Or Towel To Assist You: That's right, if you like the assistance of another person, but generally refrain from stretching because you don't have someone to help you then this is the perfect solution. Use either a rolled up towel or rope to help you stretch your shoulders and hamstrings by using the looped end of the towel or rope to pull you towards the ends of your extremities. For instance, if you sit on the ground in the hurdler stretch position throw the loop around the end of your foot and pull yourself down with the ends of the rope or towel to increase your range of motion. You will find this to be a great hamstring stretch. From here just get creative with coming up with different ways to stretch other areas of your body by targeting the joints.

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!

How to Design a Strength Program For You!

So I'll pose the question: How do I design an effective strength and conditioning program? This is a very good question. I'll get to the answer in a second, but I first want to say that even though there is a science and reasonable amount of logic involved in designing strength and fitness programs it is not an exact science. Now to answer your question I'm going to ask a question. What are your goals or what is the end result as it applies for the design of the program? This has everything to do with the result of your strength and conditioning program.

For starters, I would set up a program for a golfer in a different way than I would approach an NFL linebacker. Now having said that I still have a set program that incorporates the same lifts and techniques for the golfer as I would have for the linebacker. The only adjusted variable would be the volume of intensity, but I still expect to make the golfer as strong and fit as possible! Olympic weightlifting and kettlebell training have both been proven to be a huge and essential component in the production and achievement of optimal fitness and athletic performance. Knowing this you have a good gauge to know where to start in terms of your own training program.

Like I said, whether you are a golfer or a football player you need to be as optimally fit and strong as you can be in order to effectively compete in your sport! This also applies to everyday people who want to just simply get into shape. I have posed the question to friends in the past who wanted to get into shape and asked them at what part of their life did they feel they were in the best shape and the answers are all the same. They replied that it was when they played ball either in high school or college. In other words, it was their athletic past.

With this kind of response logic would say to train like an athlete would train. This is true as long as the person starting back approaches this with sound judgement and competent knowledge. So if you are going to design a strength program ask yourself what the goal or end result is. From here look into competently and with professional advice look into implementing variations of dynamic movements like Olympic and kettlebell lifting. Once you do this then simply go from there. Fine tune and use your own personal experience as to what works over time. You will get into the best shape of your life this way!

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 Swimmer's Secret to Success - 2 Kettlebell Drills That Would Even Impress Aquaman!

As a strength and conditioning specialist it is obvious that swimmers need a significant amount of strength and endurance. As a swimmer one must have a powerful core, strong shoulders, explosive hips, and lats that can pull hard enough to create one serious wake in the pool! I don't know if Aquaman had a land-based program, but if he did I bet it was with kettlebells! Read on and apply the following 2 drills to your current program and I guarantee you will improve your time in the water.

1. The Double-Arm Swing: This is the base lift of the kettlebell. You will need a flat open space to execute this particular drill. To start, you will want to perform a squat to pick the bell up from between your legs. Your feet should be about shoulder width distance apart in length. From here you should be standing erect with the bell hanging at your waist with your arms straight. Next, you must perform the "hip snap" motion. This involves you basically performing a quarter squat movement double flexing and extending at the hips and knees. This "back and forth" hip snap motion is the key to allowing the kettlebell to build momentum into a swinging motion from between your legs and progressing up to your chest level. Make sure that you keep your arms straight, shoulders back, and head up. Perform a couple of hundred of these with a moderately heavy weight and you will quickly see how this will help your water skills!

2. The Single-Arm Swing: Just like the double-arm swing you will want to execute the single-arm swing in the same exact way with one obvious difference. You will be executing this drill with only a single arm adding even more intensity to the exercise. To start, you can perform the double-arm swing and simply let go with one arm leaving you lifting the bell with only a single arm. You will want to make sure that you are gripping the kettlebell with your "palm" and not your "fingers." This is called a hooking grip. You will also want to make sure that you allow your hand to rotate "thumbs down" at the bottom of the swing between your legs and rotate back to a "palms down" position at the top of the swing. This is great strength training for swimmers and will also yield a high level of cardiovascular and core strength to help you dominate in the pool. Like I said this would even impress Aquaman!

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!

Single Lift Workouts! The Creative Way to Structure Your Entire Workout Around a Single Lift

So can you simplify the structure or plan of your workout to be easy to understand and effective at the same time? The answer to this is absolutely yes! The key to doing this is to pick out an effectively intense and multi-joint based lift (Olympic style lifts or kettlebell lifts) to execute over and over. This way you get the benefit of strength, lean muscle development, and conditioning all in one hard-hitting workout.

The key to success in any personal fitness and strength program is to be efficient in basically 2 areas. The first area is to be strict with managing your recovery time. This will keep your exertion level up for the duration of the workout giving you a terrific calorie burn and conditioning effect from the session. The next area is to make sure that you choose an intense multi-joint based lift to challenge your body. This will give you great development in strength and overall resiliency making you fitter. Both of these areas can be covered in single lifts that can make up an entire workout! For instance, a great Olympic lift like power cleans, hang cleans, or kettlebell cleans would all be great lifts to complete for such a workout. This is a perfect example of a multi-joint based lift that can be executed for many sets and reps over and over. It doesn't really matter the amount of volume as long as you are intense and cater it towards your goals. To make it simple I like to use the rule of 10 sometimes. This is where everything is 10. This is where you do something like cleans, deadlifts, or kettlebell swings 10 sets of 10 reps and try to do it in 10 minutes! Thus the rule of 10.

You will no doubt benefit with huge results from a workout that involves only a single lift or exercise! Olympic and kettlebell lifts can be better manipulated in such a program for optimal results because of the total-body exertion you get from these particular movements.

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 Benefits of Kettlebell Training For Football Players!

I have written about the importance of gaining both optimal strength and conditioning when it comes to athletics and the general population. If you are a serious football player then you truly understand the importance of mental and physical toughness in terms of off-season preparation. If you don't properly prepare yourself then you will get hurt. Its that simple! This article is an explanation of why the inclusion of the iron bell is important in the scope of your off-season preparation.

To begin, the kettlebell is not just a strength tool or just a conditioning tool, it can be both! This is the beauty of this hand held gym. You can structure a program to include a kettlebell to achieve more power, strength, cardiovascular conditioning, and overall performance. It is the most dynamic tool that I know of when it comes to getting the body ready for whatever lies ahead! Bold men make bold statements, so here I go. You and your athletic program are doing YOU a disservice if kettlebell training is not allowed into your regular program. Kettlebell workouts for football strength training fit perfectly into the mold of the football players athletic domain. You can generate huge explosive power, flexibility, resiliency, and overall conditioning to withstand the perils of the long season.

If you don't know about my strength culture, then continue reading my other articles on training and body conditioning. The iron bell will be the edge you need to take your season to the next level!

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-Plyometric Combo - One Evil System of Total-Body Power!

I have written many articles on kettlebells and kettlebell training. I have also done as much about plyometrics. This particular article is going to be an informative piece on both awesome training options.

To begin, I want to say that between performing kettlbell lifts and executing plyometric drills an individual with an agenda can transform his or her body into one amazing athletic piece of work! I want to talk about a method of how to combine the two training variables into a hard-hitting workout. This can be done many different ways. I only want to address a couple of methods in which you can take and put your own spin on it, or modify it the way you want it to fit your program.

One way to combine both methods is to superset the two exercises. For this you will want to execute a kettlebell exercise and then immediately without rest execute your plyometric drill. You will find this method to be hugely effective. A second method would be to execute almost a circuit or mini-obstacle course of physical torture. This method could be set up with as many exercises as you like with you alternating between kettlebell and plyometric drills. This way you go from one thing to the next in a continuous circuit. This way you get huge development from lifting with the kettlebell and then explosive movement from hitting the plyometric drill. You will also obtain insane conditioning from this training method!

There is no doubt that your cardiovascular conditioning, strength, and overall fitness will be significantly developed from a plan like this one. Put this into action and quickly learn why it is one evil system of total-body power!

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!

What I Really Like About The Iron Bell!

I have been asked on a frequent basis, so Brandon what do you really like about the kettlebell? What about it is any different from engaging in any of these other methods of training such as P90 X, EDT, or the new popular supsension training? Well the truth is that the kettlebell can be used with some of these methods mentioned and even integrated into the scope of these other styles.

I think people often get "caught up" in thinking that you should attempt one type of training and stay with that style and that style only. This is not a real effective mindset to have in terms of developing a sound strength and conditioning program. You see I like to think of all of these methods of training the way I would think of a tool in a toolbox. Imagine a toolbox full of many tools. All are useful, but not all are very versatile. This is how I think of the kettlebell. The iron bell is a tool in the tool box, but it just happens to be one of the most versatile tools in the box. Also by engaging in some of these other styles of training you can get into great shape. The bell will also get you into great shape. The one thing that rings true though is that by engaging in something like kettlebell training and then attempting to do a dynamic style such as the suspension training you will be able to adapt relatively well. You see by practicing with the bell you can get better at doing the suspension training, but by practicing just with the suspension training it won't make you better at handling the kettlebell. This is the distinction.

Don't misconstrue what I am saying. The suspension training is great, but I am just merely making the point about what I like the most about kettlebell training. Many of you have been asking so I felt compelled to put my professional opinion out there. Remember that people can train hard, but only the best train smart! Training smart is kettlebell training and kettlebell training is training smart. Commit that to memory.

Kettlebell Strength - 2 Lifts to Execute With Kettlebells For Great Overall Body Strength!

If you want to improve your flexibility, strength, power, and fitness then you will have to include the following 2 lifts into your kettlebell strength training program. Permit yourself a minute to read and study the following 2 lifts.

1. Clean, Squat, and Press: This particular lift is wonderful because you are implementing both the push and pull movements in the lift. To begin, you place the bell between your feet. Make sure your feet are slightly wider than shoulder width distance. Execute a squat and grab the bell with your hand (Note: for this particular exercise we are doing a single bell lift). Next perform a clean movement bringing the bell to rest at your chest level. Your arm with the bell should be at rest just outside your midline and against your torso. From here execute another squat. Upon ascending in the squat press the bell above your head. Properly lower the bell to the floor and repeat for subsequent reps. Note, the intensity of this exercise can be adjusted by adding another bell and doing 2 kettlebells or by increasing the weight.

2. Single-Arm Overhead Squat: Now this is one intense drill that you can perform to really work on building superior core strength, balance, and overall stability. Here you want to start the same way as the clean, squat, and press drill. Execute a squat to grab the bell to clean to your chest. Next, press the bell overhead. Now the next part is important. Make sure that your shoulder is locked into the socket and that you keep your elbow locked in place. This locking allows you to support a heavier load for the movement. From here you want to squat keeping the bell overhead the entire time. This drill is great for developing amazing shoulder stability, core strength, and overall fitness. This should be practiced regularly in your kettlebell training 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!