After last weeks impressive swing sessions where many of you moved up a weight or two with your kettlebells (some of you making the 20kg now look mighty easy) we're back on with multiple kettlebell movements this week. Looking forward to seeing you all shortly this evening in Exminster; 7:30pm at the Victory Hall.
|
A new class started last night in Topsham & it went amazingly well. A vast range of ages, from guys in their twenties to ladies & gents in their sixties. This just goes to prove you're never too young or old for a little resistance based training especially when you'r working your body in a functional manner with good form.
Brilliant to meet some new faces & the effort from all who attended was wonderful. See you all again next week....if not sooner!!! Yep, for those of you who want to train with kettlebells but can't make the sessions on Tuesday, Wednesday, Thursday or Saturdays or live outside Exeter & on the other side of the river from Exminster you'll be pleased to know that as from January 2013 a Monday evening class will be starting in Topsham at 19:30 at The Dorothy Holman Youth Centre!!! Adverts can be seen in The Estuary magazine. So feel free to call me on 07889900955 or email me using rjwpersonaltrainer@gmail.com.
I look forwards to spreading the functionally fit in Devon further afield as the year goes by!!! If you want to get honed & toned then the best way to go about it is to combine the 2 basic training protocols below:
1) MRT or Metabolic Resistance Training: Execute timed sets (supersets, tri-sets, circuits) of compound exercises (movements that work multiple muscles at once) which will work your whole body with minimal or no rest between each movement. Bodyweight exercises like press-ups, pull-ups, chin-ups, squats, lunges, planks, bridges and rows are ideal for MRT and will assist in building the lean, toned & muscular physique we all strive for (think of a gymnast.) If you want to help build more muscle and can comfortably perform bodyweight based exercises than change the emphasis so it includes external loads; i.e. use kettlebells, barbells, dumbbells, and even sandbags for time honoured strength training exercises like squats, lunges, deadlifts, presses & rows. For optimal results mix up body weight exercises with weight based training (ideally twice a day with a 2 day on 2 day off protocol). 2) HIIT or High Intensity Interval Training: Using one or multiple whole body movements perform them at high intensities for an exercise strategy which will alternate periods of short intense anaerobic exercise with less-intense recovery periods. Examples of these include kettlebell mother movements, such as the Swing, Snatch, Clean, Lunges, Push Presses, etc... Resistance Band Training, Medicine Ball exercises, Suspension Training & more. Well what with the roaring success of kettlebell flow cycles with the MMA fighters, we've introduced them to the regular Exeter Kettlebell Club attendees!!
The feedback last week was very positive so we'll be continuing the theme this evening at Exminsters session at The Westbank Healthy Living Centre at 19:30. Lets keep pushing the boundaries ladies n gents!!! See you all later on. Tuesday evening at Body 2000 saw the first continual Kettlebell flow cycle, combining 6 different exercises involving all 3 planes of motion (i.e. up, down, backwards & forwards, side to side and rotation) into one fluid flow of constant movement.
Focusing both the mind & the body with the dynamic, yet smooth, shift from one movement to another kept the guys and girls on their toes & meant they were pushing their bodies continuously. As the majority of them are MMA trainees/fighters the eventual aim is to get them working constantly for 5 minutes so it replicates the endurance required for a round of fighting. Times that by 3 & they'll literally be fighting fit for a whole fight!!! Keep it up people. See you all Saturday morning!!! Over 2 months into training sessions at Body2000 with some MMA based guys n gals & they are already reaping the benefit of the functional exercises that kettlebell training offers!
Some of the explosive hip movements & core strength that is brought about by kettlebell training relates to various moves used within MMA fights & the intense cardio workout that kettlebells also offer, help to condition an individuals stamina. If you then take into account the latest tri-planar exercises, which are not for the feint-hearted, you have a complete package which compliments any MMA specific training or any other sports which require functional movement......yep that's pretty much any and every sport you can think of to be honest. Keep the effort up people & you'll be increasing those kettlebell weights even more, before you know it!! Yep, it seems that more and more people are waking up to the revolutionary new form of exercise that kettlebells provide & are showing their knowledge of fully functional exercises by joining The Exeter Kettlebell Club. No doubt they'll start reaping the benefits very soon!!
So a warm welcome goes out to the latest 10 members, with ages ranging from those in their 20's to those in their 50's. Proving once again that The Exeter Kettlebell Club appeals to all abilities and experience. Don't forget tomorrow mornings class at 9:45am. See you there... :) A brilliant Saturday session & a warm welcome to Sam & Howard. Superb session guys n gals!!!
See you again Wednesday or Saturday to continue putting some swing into your step! |
AuthorI am a fully qualified Personal Trainer and founder of The Exeter Kettlebell Club! Archives
April 2018
Categories
All
|
RSS Feed
