Body Explosion - 2 Exercise Drills That Will Blow Up Your Fitness!

Now I am here to tell you that if you are serious about blowing up your fitness with real results that you can be proud of then you need to have a good start. The key to true fitness and strength is intensity. The following 2 drills are a great combination of intense movements that will surely take your exercise program to new heights!

1. Full Range Kettlebell Swings: This is a more intense variation of the traditional double-arm kettlebell swings. For this drill you will begin by executing a proper squat to pick up the kettlebell. Your body should be fully erect and the bell should be hanging at your groin with you holding it with both hands. From here you will execute the proper hip snap motion thereby creating momentum for the bell to swing back and forth between your legs in an arc-type motion. As the bell builds momentum you want to create enough force to allow the bell to swing all the way up above your head! This is the full range portion of the swing.

2. The Full Range Kettlebell Swing & Burpee Combo: This drill is actually a combination of both the full range kettlebell swings and burpees. A burpee is basically a type of total-body calisthenic that is greatly used within the military as a conditioning drill. To execute the burpee you want to start with both feet about shoulder width distance apart. From here squat down and place your hands on the ground. From here you will want to kick your feet back and extend your body into an upright push-up position. Next, execute a normal push-up. Finally, after executing the push-up kick your feet back up underneath your torso and stand up back into the position at which you started. All of these movements combine to equate a single burpee! For a killer workout execute about 30 full range kettlebell swings and then immediately execute 30 burpees!

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 - What Should You Look For Before Making Your Kettlebell Purchase?

I get many questions about kettlebells on a day to day basis. I guess I'm making a little noise with teaching people about the benefits of training with this ancient device. I will address some of these questions in this article. Please permit yourself to read on and learn exactly what you need to know before getting your own kettlebell.

Question: I have seen those adjustable kettlebells on TV and was wondering if I should get one of those so I have the choice of multiple resistances, is this a good choice for me?

Answer: I know that there are several types of adjustable kettlebells on the market, however as a professional I personally wouldn't feel comfortable executing some of the more basic lifts with the kettlebell such as swings and snatches with the risk of adjustable parts flying off through the air. You also run the risk of losing parts that have the potential to come apart. This is why nothing beats the cast-iron bell.

Question: I have seen other smaller weight bells in stores such as Target and Wal-Mart, are they ok to use?

Answer: I have seen bells in other stores too and they vary in the type of material they are made of. Most all of them also max out at about 44 or 45 lbs as well, and this is as heavy as you are going to get in one of these places. I have also noticed that some of them are made of less durable material and will charge you close to the same amount of money, so if you are going to invest why take the risk of paying the same for something that may or may not be as durable as the traditional cast-iron mold? You also have total freedom in purchasing a bell of every possible weight ranging from 4kg's all the way to 48kg's with the cast-iron type.

Question: What weight should I start with when purchasing a kettlebell?

Answer: These are my recommendations for you when purchasing your first kettlebell:
Beginning Kettlebell Weight

To Start!
For Women:

The Beginner-12kg (26.4 lbs)
The Above Average Strong & Active Lady-16kg (35.2 lbs)
The Greek Goddess Strong Lady-20kg (44lbs)

For Men:

The Beginner-16kg (35.2 lbs)
The Above Average Strong & Active Guy-20kg (44 lbs)
The Greek God Strong Guy-24kg (53 lbs)

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!

Shed the Pounds - 2 Drills to Get Rid of Your Waistline!

In order to shed the pounds you must do more than just exercise, you must exercise effectively! Weight-loss or fat-loss can only occur if you are burning more calories than you are taking in. This is done by you speeding up your metabolism. The only way to speed up your metabolism is to have a well structured nutrition and exercise plan! Here are 2 drills that you can implement in order to achieve the fitness level and body you desire!

Squat and Jump: This basically consist of a combined couple of movements that are designed to wake your body up! In other words, if you want to lose the weight the best way to do it through your exercise is to perform movements that consist of short burst of intense movements. With this particular drill you are going to properly perform a squat and a jump in combination.

Start by standing with your feet shoulder width apart. Perform a proper squat and allow your arms to swing back as your butt and hips sit back. Go to a squat depth to where your thighs are parallel to the ground. From here immediately come out of your squat and immediately squat again making sure that again your arms swing back with your hips. This time when you come out of the squat execute a vertical jump by triple extending at your ankles, knees, and hips! Basically you are squatting first and then immediately performing a squat jump. Repeat this process over and over in rapid succession until you complete your set.

Squat and Push-Up Combination: From here you will simply perform proper body-weight squats as explained in the first drill. Attempt to execute the squats in rapid succession and with good form. Perform 50 of these in a row. As soon as you are finished immediately drop down into an upright push-up position and once again attempt to reel off 50 form perfect push-ups! This is a sure way to help you get in shape fast.

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!

Questions And Answers On My "Better Than Steroids" Ebook!

So I've been steadily getting more and more questions about my "Better Than Steroids" Ebook? The fact is that the content is straight forward and very effective. I wrote down some common questions that I have gotten from a few people and my general responses to them. Take a minute to go over them for yourself and if you want a nice training resource to help you to get into shape for the summer then get your own copy. I have also "pulled back the curtain" to give you a small glimpse of how some of the information from the ebook is applied to my own client base by embedding the promotional video below!

Q: Is the BTS ebook good for women?

A: Absolutely. I wrote the ebook to be a truly informative resource on how you can build a very lean fit body that is good for helping you to achieve any goal. No matter your gender, age, race, or fitness level the principles in this ebook can be applied to your own personal training program. The idea is for me to help you to understand the essence behind training and to help you to do it by utilizing the ancient kettlebell, your own body weight, and other tactics that you can apply on your own.

Q: Does BTS ebook include specific workouts?

A: I wouldn't say that BTS includes whole specific workouts, but I do include samples of certain drills and exercises that help you to understand the essence of training so that you can apply the methods on your own.

Q: How Do I know if BTS is an ebook with a lot of content?

A: Well, the biggest thing about this ebook is that I give you the word count. This particular document is a 20,000 plus word document. The reason I give you the word count is because this is a more accurate measure of how much content is actually in it. A lot of ebooks are out there that give you a page count. Just be aware that a page count can be manipulated to make the document look larger than it actually is by manipulating the font, spacing, and images.

Q: What is the biggest lesson in BTS ebook?

A: I am quick to show you how most people are severely misguided in their approach to getting in shape and what they perceive fitness is all about. I consider myself a straight shooter and this ebook will definitely show you that. In short, you'll learn that there are a lot more ways of getting in rock hard shape rather than doing bench press and arm curls. I pride my reputation on providing you with training information that works! You will get it straight forward with this ebook!

Q: Do I get anything else for purchasing your BTS ebook?

A: Absolutely. With your purchase of BTS you will automatically become one of my Elite members and start receiving more consistent free training information and my kettlebell and fitness newsletter via email. As a customer of BTS I will also send out weekly "specific" training programs that I engage in either myself or with clients that week. The beauty of this is that you may get one workout that I dish out to a softball player and the next week you may see a workout I put on an endurance athlete. The vast differences of clients and goals are different, but the training philosophy still applies to all! You will learn what you are looking to learn.

To order your own copy either click on the link below or to the Better Than Steroids ebook cover on the right tool bar!

Better Than Steroids

Powerful Cardio - 2 Drills That You Can Implement to Achieve Superior Cardiovascular Fitness!

I want to talk about 2 drills here that you can implement without the need for any real heavy duty equipment such as treadmills and elliptical trainers. In order to achieve real cardio you have to intensify the work you are doing. In other words, instead of just walking and only worrying about the resistance of your own body-weight try walking with a weighted backpack. Look to make your work more intense. Check out the following 2 drills that follows this same pattern.

1. Kettlebell Stair Walks: For this drill all you need is the availability of some stairs and a couple of kettlebells. You can use stairs in your home, at the park, or the bleachers at your local high school football field. Simply start at the base of the stairway or bleachers with a bell in each hand. Now your intensified work starts! Simply start climbing the stairs carrying the load of the 2 iron cannonballs with you. You will quickly realize how the inclusion of the 2 bells just made your mediocre walk an intense productive one!

2. Kettlebell Swings Into a Run: For this drill you will only need the availability of an open flat space and a single kettlebell. To intensify a simple jog for this drill you will tax yourself first by executing a set of double-arm kettlebell swings. To begin, mark off a distance of about 100 yards. Set the bell at one end of this marked distance and perform a series of 50 swings with a moderately heavy kettlebell. Once you complete the swings then immediately drop the bell and jog the 100 yards down and back totaling a 200 yard jogging distance! By doing this pre-work before your jog you are drastically improving your endurance, cardiovascular fitness, and stamina. You will achieve Powerful Cardio!

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!

Real Fitness - There is Nothing Like the Real Thing!

I have to continually battle people on a day to day basis about the facts of weight-loss, fitness, and getting in shape. I will say that this country has gotten lazy! People are constantly talking about so-called "miracle diets, miracle procedures, and magical pills" that are all going to solve their fat and weight problems. This irritates me more than anything because I deal with it on every front, even with my own family and friends.

I am not saying this to sound arrogant, but even with an athletic build, athletic background, years of training athletes, and every kind of person from every walk of life, most people just don't get it! I can't speak so much for other countries, but America has gotten soft in this category. We are still the fattest country in the world. We have more health problems today that never even existed 15 or 20 years ago. People have lost the will to be TOUGH!

It's OK to be tough, even for women. Ladies, I'm not saying you have to be a beast of a woman and be able to throw more weight around than most men, but there is nothing wrong with having a little "grit" on the mental side of your attitude! People are too soft. The result of this has spurred all of the so-called "miracle" weight-loss and fat-loss supplements and procedures that I mentioned earlier. There is no immediate fix. If you just do the work and live the lifestyle your results will come quicker than the so-called "quick fixes" I mentioned earlier!

Building lean muscle mass is the key to getting in shape. You can't buy your way into getting results. You must earn it. Once you can get this in your head then you will see it in your body!

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!

Volleyball Spiking Supremacy - 2 Kettlebell Drills to Get the Volleyball Player Spiking Power!

If you are a serious volleyball player you know that there is no move on the court better than the infamous spike! Spiking the ball is like putting the nail in the coffin. You attack the net and blast the ball down on the opposing team leaving no promise of a return volley! However, in order to execute this particular move you have to have a sufficient amount of athleticism to pull it off. If you are interested in helping your own game to develop this sort of spiking supremacy I have included 2 kettlebell drills here that will help you to do just that.

1. Full Range Kettlebell Swings: For this particular drill you will need the availability of a single kettlebell of moderate resistance. The objective is to perform a swinging motion by initiating the hip snap in order to create enough force to swing the kettlebell in a full range arc from between your legs all the way up to above your head! The hip snap is carried out by smoothly and continuously flexing and extending at both your knees and hip. This back and forth motion will allow you to carry out the full motion of the full range swing. This is great for developing superior hip power and leg explosiveness which are necessary traits for attacking the net for an effective spike.

2. The Kettlebell Snatch: For this particular drill you will also need a single bell of moderate resistance. In order to properly perform this drill you have to first be familiar with performing the single-arm kettlebell swing and high pull. Once you are capable of both of these particular kettlebell lifts you will be able to effectively perform the overhead snatch. The snatch is performed by you pulling the bell up from between your legs driving your elbow up and back beside your head. The movement should almost mimic the same motion as pulling back on a bow. Once the bell is elevated to a lateral position next to your head you then vertically punch your palm above your head locking out both your elbow and shoulder. The bell should not "bang" your wrist. It should smoothly transition over your wrist and lay on the back of your forearm. This is a fantastic strength and power drill that radically resembles the movement involved in an actual "spiking motion!" If you get good at these I promise your volleyball game will drastically improve.

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!