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Midwest Kettlebell---Sample Workouts
-The foundation of Strength is where it all begins...
-The foundation of Strength is where it all begins...
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Training Strategies:
Since most people are interested either in weight loss or general overall conditioning,
I've recommended to several clients a type of workout called: Tabata Ladders:
What is it?
The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of
Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating
team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it
to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints
interspersed with rest periods of 10 seconds.
In Tabata's study, the researchers found that guys who used the routine five days a week for six weeks improved
their VO2max, maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen
you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic
capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the
Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish.
Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same
number of weeks showed an improvement in aerobic capacity of only 9.5% and had no effect on anaerobic
capacity.
How do you do it?
It's simple: take one Full Body or Compound (involving multiple muscles/ joints) exercise and perform it in the
following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
What do you mean by Full Body or Compound exercise?
Full Body Exercise example would be: Squat, Deadlift, standing overhead press, etc
They force muscles not even involved in the primary movement to contract in order to “stabilize”. By definition, a
Full Body exercise is a Compound exercise.
As Pavel once mentioned, “If you can stand while doing an exercise, then do it!” No more seated curls or seated
military presses. Get off your butt and do ‘em.
In some respects, you can turn some “isolation” exercises into compound ones just by doing them properly while
standing.
Yes, you can do curls, as long as you do them standing up, contracting the Abs while curling the weight up rather
than swinging backward, all the while crushing the bar.
Of course, I wouldn’t pick curls as a Tabata exercise as there are far more effective ones to choose from.
And another thing to consider when choosing the exercise is "ease of transition". What that means is you want to
choose an exercise that you can pause and pick up again without losing too much time due to the short rest
intervals. You might not want to choose heavy squats since it takes a while to rack and unrack safely. Jump
squats, sissy squats or pistols come to mind as good substitutes.
What do I need?
You’ll need a clock with a second hand available, but better yet is forking out a little $ for a Gymboss. I’ve found
this little $20 gadget invaluable because the cues are auditory rather than relying on watching a clock. In my
opinion, it allows better Focus and Concentration on the actual exercise rather than on the timing.
If you're interested, click on the following link: Gymboss
The Gymboss also allows the Tabata workout to go where you do and, together with Kettlebells, makes you self
sufficient and eliminates the dependence upon Health Clubs.
Oh, and as far as other equipment is concerned, you'll need some clean towels for the post workout cleanup....
What are some examples of Tabata Workouts?
I like to start out clients with modified timing based upon their fitness levels. It’s also important to note than some
experimentation will be needed initially to match the intensity to the individual. The goal is to make it difficult, but
not to entirely smoke the client right off the bat. Gradually, and with common sense, we can progress to higher
intensity levels.
On to the examples:
Modified Tabata (8 total rounds)
Beginners: Work to Rest ratio 1:3, 1:2 to 2:2
Advanced: Work to Rest ratio 2:2, 3:2 to 2:1 (true Tabata protocol)
Example 1: (Average sized male, well conditioned) 20 sec work followed by 10 sec rest
Round 1-8: 16 kg Single KB Swings
Approx. 4 minutes total time
Repeat and wipe up the sweat.
Example 2: (overweight beginner) 10 sec work followed by 30 sec rest
Round 1-8: Alternating sets of deep squat jumps and pushups (girl style if necessary)
5.3 minutes total time
Now where to the "Ladders" come in??
"Ladders" basically are progressive increase in intensity over 3-4 sets followed by a return to the lowest level and
the progression repeated. Sound confusing? It's best explained with a great full body example:
Full cycle double Kettlebell Clean and Press.
Set 1: two 16 kg KB 5 reps in tandem
Set 2: two 24 kg KB 5 reps in tandem
Set 3: two 32 kg KB 3 reps in tandem
Repeat starting back with the first set weight.
Rest less than 1 minute between sets but allow up to 2 minutes prior to starting the cycle over. Repeat 2 more
times.
Ladders allow MORE overall volume (weight x rep x sets) to be achieved than the old fashioned "pyramid" style
loading. While the example above isn't a classical Tabata protocol, you can see how easily it lends itself to be.
Combining Ladders with Tabata allows for an incredibly efficient workout and enables even beginners to "give it
a go" since you can easily start out with bodyweight type exercises such as lunges and jumping jacks.
Remember, you can increase intensity not ONLY by increasing the weight. Other means include:
1. Increasing the distance the weight travels...eg. progressively increasing the height of the KB swings each set
until the KB is nearly directly overhead (see example 3 below)
2. Increasing the number of total sets or reps.
3. Decreasing the leverage (performing the lift unilaterally versus bilaterally--eg. military presses on one leg)
Example 3: (Average sized male, very well conditioned) 20 sec work followed by 10 sec rest
Round 1-2: 24 kg two handed KB Swings to chest level
Round 3-4: 24 kg two handed KB Swings to eye level
Round 5-6: 24 kg two handed KB Swings to near overhead level
Round 7-8: 32 kg two handed KB Swings to chest level
Approx. 4 minutes total time
Repeat and this time, wipe up the puke.
As you can see, these can be modified to accommodate any fitness level but all share the fact that they define
efficiency. There are no excuses that you just don't have enough time. If you have the guts, you WILL improve.
Update: Some standard Tabata type exercises/workouts, not necessarily in Ladder Format.
Example 4: (Petite female, average conditioning) 20 sec work followed by 10 sec rest
Round 1-8: 8 kg two handed KB Swings
Approx. 4 minutes total time
Wait 5-10 minutes.
Round 1-8: Plank position on medicine ball, alternate touching knees to ball
Total workout time including max rest = 18 minutes.
Example 5: ( 200 lb bodybuilder) 30 sec work followed by 15 sec rest
Round 1-8: 16 kg double KB front squat to push press
6 minutes total time
Rest 5-10 minutes.
Set timer: 10 sec work followed by 20 sec rest
Round 1-8: 24 kg double KB full cycle clean and press
Grand total time including rest between rounds: 15-20 minutes or so.
If your shoulders aren’t screaming, add weight next time.
Another Tabata Ladder example:
Example 6: (Average sized male, well conditioned) 20 sec work followed by 10 sec rest
Round 1,4,7: 16 kg two handed KB Swings to chest level
Round 2,5,8: 24 kg two handed KB Swings to chest level
Round 3,6: 32 kg two handed KB Swings to chest level
Approx. 4 minutes total time
Repeat if you can.
MORE TRAINING IDEAS/STRATEGIES
Since most people are interested either in weight loss or general overall conditioning,
I've recommended to several clients a type of workout called: Tabata Ladders:
What is it?
The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of
Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating
team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it
to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints
interspersed with rest periods of 10 seconds.
In Tabata's study, the researchers found that guys who used the routine five days a week for six weeks improved
their VO2max, maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen
you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic
capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the
Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish.
Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same
number of weeks showed an improvement in aerobic capacity of only 9.5% and had no effect on anaerobic
capacity.
How do you do it?
It's simple: take one Full Body or Compound (involving multiple muscles/ joints) exercise and perform it in the
following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
What do you mean by Full Body or Compound exercise?
Full Body Exercise example would be: Squat, Deadlift, standing overhead press, etc
They force muscles not even involved in the primary movement to contract in order to “stabilize”. By definition, a
Full Body exercise is a Compound exercise.
As Pavel once mentioned, “If you can stand while doing an exercise, then do it!” No more seated curls or seated
military presses. Get off your butt and do ‘em.
In some respects, you can turn some “isolation” exercises into compound ones just by doing them properly while
standing.
Yes, you can do curls, as long as you do them standing up, contracting the Abs while curling the weight up rather
than swinging backward, all the while crushing the bar.
Of course, I wouldn’t pick curls as a Tabata exercise as there are far more effective ones to choose from.
And another thing to consider when choosing the exercise is "ease of transition". What that means is you want to
choose an exercise that you can pause and pick up again without losing too much time due to the short rest
intervals. You might not want to choose heavy squats since it takes a while to rack and unrack safely. Jump
squats, sissy squats or pistols come to mind as good substitutes.
What do I need?
You’ll need a clock with a second hand available, but better yet is forking out a little $ for a Gymboss. I’ve found
this little $20 gadget invaluable because the cues are auditory rather than relying on watching a clock. In my
opinion, it allows better Focus and Concentration on the actual exercise rather than on the timing.
If you're interested, click on the following link: Gymboss
The Gymboss also allows the Tabata workout to go where you do and, together with Kettlebells, makes you self
sufficient and eliminates the dependence upon Health Clubs.
Oh, and as far as other equipment is concerned, you'll need some clean towels for the post workout cleanup....
What are some examples of Tabata Workouts?
I like to start out clients with modified timing based upon their fitness levels. It’s also important to note than some
experimentation will be needed initially to match the intensity to the individual. The goal is to make it difficult, but
not to entirely smoke the client right off the bat. Gradually, and with common sense, we can progress to higher
intensity levels.
On to the examples:
Modified Tabata (8 total rounds)
Beginners: Work to Rest ratio 1:3, 1:2 to 2:2
Advanced: Work to Rest ratio 2:2, 3:2 to 2:1 (true Tabata protocol)
Example 1: (Average sized male, well conditioned) 20 sec work followed by 10 sec rest
Round 1-8: 16 kg Single KB Swings
Approx. 4 minutes total time
Repeat and wipe up the sweat.
Example 2: (overweight beginner) 10 sec work followed by 30 sec rest
Round 1-8: Alternating sets of deep squat jumps and pushups (girl style if necessary)
5.3 minutes total time
Now where to the "Ladders" come in??
"Ladders" basically are progressive increase in intensity over 3-4 sets followed by a return to the lowest level and
the progression repeated. Sound confusing? It's best explained with a great full body example:
Full cycle double Kettlebell Clean and Press.
Set 1: two 16 kg KB 5 reps in tandem
Set 2: two 24 kg KB 5 reps in tandem
Set 3: two 32 kg KB 3 reps in tandem
Repeat starting back with the first set weight.
Rest less than 1 minute between sets but allow up to 2 minutes prior to starting the cycle over. Repeat 2 more
times.
Ladders allow MORE overall volume (weight x rep x sets) to be achieved than the old fashioned "pyramid" style
loading. While the example above isn't a classical Tabata protocol, you can see how easily it lends itself to be.
Combining Ladders with Tabata allows for an incredibly efficient workout and enables even beginners to "give it
a go" since you can easily start out with bodyweight type exercises such as lunges and jumping jacks.
Remember, you can increase intensity not ONLY by increasing the weight. Other means include:
1. Increasing the distance the weight travels...eg. progressively increasing the height of the KB swings each set
until the KB is nearly directly overhead (see example 3 below)
2. Increasing the number of total sets or reps.
3. Decreasing the leverage (performing the lift unilaterally versus bilaterally--eg. military presses on one leg)
Example 3: (Average sized male, very well conditioned) 20 sec work followed by 10 sec rest
Round 1-2: 24 kg two handed KB Swings to chest level
Round 3-4: 24 kg two handed KB Swings to eye level
Round 5-6: 24 kg two handed KB Swings to near overhead level
Round 7-8: 32 kg two handed KB Swings to chest level
Approx. 4 minutes total time
Repeat and this time, wipe up the puke.
As you can see, these can be modified to accommodate any fitness level but all share the fact that they define
efficiency. There are no excuses that you just don't have enough time. If you have the guts, you WILL improve.
Update: Some standard Tabata type exercises/workouts, not necessarily in Ladder Format.
Example 4: (Petite female, average conditioning) 20 sec work followed by 10 sec rest
Round 1-8: 8 kg two handed KB Swings
Approx. 4 minutes total time
Wait 5-10 minutes.
Round 1-8: Plank position on medicine ball, alternate touching knees to ball
Total workout time including max rest = 18 minutes.
Example 5: ( 200 lb bodybuilder) 30 sec work followed by 15 sec rest
Round 1-8: 16 kg double KB front squat to push press
6 minutes total time
Rest 5-10 minutes.
Set timer: 10 sec work followed by 20 sec rest
Round 1-8: 24 kg double KB full cycle clean and press
Grand total time including rest between rounds: 15-20 minutes or so.
If your shoulders aren’t screaming, add weight next time.
Another Tabata Ladder example:
Example 6: (Average sized male, well conditioned) 20 sec work followed by 10 sec rest
Round 1,4,7: 16 kg two handed KB Swings to chest level
Round 2,5,8: 24 kg two handed KB Swings to chest level
Round 3,6: 32 kg two handed KB Swings to chest level
Approx. 4 minutes total time
Repeat if you can.
MORE TRAINING IDEAS/STRATEGIES
You can do jump squats in
the Tabata format to improve
vertical and explosiveness....
the Tabata format to improve
vertical and explosiveness....