The Load Bearing Walking Workout For Ultimate Fitness!

So many times I hear people talking about their personal strength and fitness programs and I am always amazed when listening to their logic. It amazes me that people try so hard to separate their strength and resistance training from their cardiovascular program. The fact is that if they structured a truly effective program they would know that the 2 variables can be combined. There is a simple fact that is universal when it comes to fitness and getting in shape. To have fitness or to get into shape you have to work your muscles. Well, the last time I checked your heart is just as much of a muscle as the rest of your muscles. Granted heart tissue is different than skeletal muscle tissue, but they both are worked through the very act of exerting the body.

I personally like talking about this load bearing walking workout because this is a single example of how to exert and train both your skeletal muscles and your cardiovascular fitness. The key to any successful strength and conditioning program is the act of progressive overload.

What is progressive overload? Well let me give you an example by using this workout. Imagine standing on a flat straight surface such as a football field, your lawn, or a public park. You have to have a designated distance marked off to execute this workout. For this workout I am going to use a sandbag as the resistance of choice. To start, lets say you can hoist a 50 lb sandbag onto your shoulders and walk the designated distance of 50 yards. For the sake of argument lets say that you only make it 40 yards before having to drop the bag. You keep practicing and eventually you can make it the full 50 yards. Lets say you continue to practice week after week for about 10 weeks and now you can hoist a 100 lb bag and walk the full 50 yards. This is an example of progressive overload. You are steadily adding more and more weight to the task at hand over time to produce amazing strength! This is the true secret of building strength and superior fitness. Give this a try and I promise you won't be disappointed in the results.

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!

Circuit Training - The Superior Way to Develop Total Hard Body Construction!

In my personal opinion there are two definitions of circuit training. The first definition is pain, misery, body-shock, and total mental and physical exhaustion. The second definition that Webster probably uses is the method of physical conditioning in which an individual moves from one exercise station to another without resting. Every station is different and can consist of a variety of exercises designed to challenge the body in multiple ways.

If you are looking to step up the intensity of your workouts this is the way to go. Every circuit training environment can be structured in a variety of ways. A circuit can be as little as 2 or 3 exercises coupled together or 20 exercises linked at once. Stations can be set up to be resistance-oriented, running-oriented, or both. Either way you choose to set up your circuit program its not going to be easy if you have done it correctly. The idea is to run through all of the stations before allowing yourself a rest period. Obviously the length of this rest period will depend on either how big and intense the circuit is or by your level of fitness. The bottom line is that you will be able to gauge how in shape you are when you do first start and when you have progressed to doing it on a regular basis.

Don't waste time getting the results you have always wanted. This is the quickest way to HARD BODY CONSTRUCTION! Remember that intensity is the key to fitness success.

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 Golfers - Say Goodbye to the Unfit Days of Having a Beer Belly and a Weak Tee Off!

If you are a golfer that wants to improve your game with noticeable results then you need to have an effective strength and conditioning program. The craft of strength and conditioning has become an element of necessity with the rising competition of today's sports. It used to be thought of as something that was only appropriate for football players and wrestlers, but now we know that the fastest and strongest athletes are generally the best in their particular sport irregardless of what that sport is. The best example of what effect this new era of strength and conditioning has had on the modern day golfer can easily be summed up in two words, Tiger Woods.

So what is a kettlebell? Well, as a golfer you may or may not be familiar with this ancient device of pure body construction. Whether you are or not I am going to inform you in this article. First of all, the kettlebell has a history that originates in Russia. The Russians widely use the kettlebell even today to train there military, law enforcement, and olympic athletes. The bell basically looks like a cannonball with a metal handle attached to it. Training with the bell requires a learning curve. If you should begin training with a kettlebell then you should take the time to seek professional advice on how it should be used. You are in good hands because if you are reading this article then you can continue the research by freely reading through my other articles.

To give you a rundown on the benefits of training with a kettlebell I can say that there is nothing but upside. With the kettlebell you will drastically enhance your core strength and trunk mobility. This will help you add to your swing giving you booming drives. Your shoulders, hips, and legs will all be strengthened to improve on your power and muscular control for those masterful chip shots you may have to take out of the sand trap. All in all, if you want to dominate on the course and win more than a few friendly wagers on the back 9 then you need to get into to kettlebell training to improve your golf fitness!

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 and Your Weight - Trading Your Body-Weight For the Weight of an Iron Ball!

I can tell you right now that kettlebells will melt the body-fat and those unwanted pounds right off of your body. If you are serious about weight-loss, fat-loss, and getting in shape then you need to trade losing your body-weight by training with a weighted ball! This ancient device will redefine your perspective on fitness forever.

First of all, the secret of kettlebells lie within it's unique design and the dynamic style of training that is involved in lifting this ancient device. When you first workout with kettlebells and properly learn the technique that is necessary for the base lift known as the "swing" you will quickly find out just how challenging this device can be. It is highly effective in increasing your level of perceived exertion by significantly raising your heart rate, blood pressure, and body temperature causing you to break a sweat really fast.

This is key when it comes down to burning calories. You see in order to lose body-fat you have to burn up to 3,500 calories in order to eliminate one pound of fat! That's a lot of calories. The only way to do this is to speed up your body's metabolic rate. This is how training with the kettlebell is so effective. By elevating your perceived level of exertion as I stated earlier not only do you burn a ton of calories during your active training time, but you continue burning them for many hours after you have completed your workout!

So what are you waiting for? I hope you are not waiting for another one of those terrible infomercials to pop up on your television with another ridiculous ab machine. That's not going to do anything for you.

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 Ladder and the Kettlebell - A Serious Combo For Superior Athletic Conditioning!

I want to talk about a kettlebell and a ladder drill combination that you can implement in your back yard, at the park, or at your local high school football field to forge your body into a finely tuned conditioned machine! All you need are the obvious ingredients. I would recommend a field ladder that you can fold up when you are finished and a moderately heavy kettlebell in order to execute a sufficient amount of reps to add to the total volume of the workout.

To begin the drill set up your ladder. Keep the iron bell close by. From here the drill is simple. All you need to do is execute a set of high knee runs with one foot in the ladder and one foot outside of the ladder. For instance, start with your right leg in the ladder as you execute the series of high knee runs to the other end of the ladder. When you reach the other end immediately turn around and come back with the opposite leg in the ladder. When you complete a round trip consider this a single repetition.

For optimal athletic conditioning and performance reel off 5 repetitions in a row like this. As soon as you are finished with your runs pick up your kettlebell and execute a series of 30 double arm swings! Give yourself about 2-3 minutes rest and repeat this combination again. As you get in better shape you can alter your ladder and kettlebell drills for more intensity, or just simply add to your number of total sets. This combination is sure to get you into shape!

Take your fitness and athletic conditioning to a whole new level. Implement this little program and work at getting more reps and sets as you progress. Trust me, if you do you will be more than ready for the upcoming competitive season!

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!

Push-Ups With Kettlebells - 2 Push-Up Drills That You Can Use With Kettlebells!

It is one thing to execute a traditional style push-up off of the ground, but its a whole other ball game to get it done off of a kettlebell! The following 2 drills are a great way to start in practicing to improve your push-up power and core strength. These challenging styles of push-ups will also drastically help you by giving you tremendous shoulder integrity.

1. The One Arm Handle Push-Up: This push-up is very challenging if you are a novice to the standard one-arm push-up, but it is a great way to develop tremendous upper body power and shoulder stability. To start, simply place the bell on the ground with the handle running longways or parallel to your body. Get into a proper one-arm upright push-up position. The trick here is to stabilize the bell so you don't lay it over on one side. Properly execute a controlled descent all the way down until your chest is even with the sphere of the bell and then push-up. This is a great way for you to develop that extra stability and power by using your kettlebell.

2. The Bell Up One Arm Push-Up: This drill is only for the advanced kettlebell man or woman. However, even explaining it to you is worth the entertainment. For this drill I would recommend doing it either in your yard or in your living room on the carpet. To begin this drill simply flip the bell upside down to where the handle is on the ground and running longways or parallel to your body. Yes, I did say flip the bell over to where the bell is up and the handle is down. From here you have to really stabilize the bell because you are balancing it off of its handle! Next, execute a single-arm push-up off of the bell while stabilizing it the entire time. You will have to already have a sufficient amount of core strength and upper-body power to pull this off, however you will also further improve your ability with 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!

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!