Kettlebell Quickie

As a water skier,  I try to generate workouts that will transfer well to when I am on the water. One of my favorite exercise is the Kettlebell Swing.  It generates strength and power all at the same time.  Here are some of the benefits of the Swing:

  • Turns a person into a Fat Burning Machine
  • Improves Core Strength
  • Builds a Strong Back
  • Improve Breathing Patterns
  • Produces Power
  • Healthy on the Joints
  • Forces the Glutes to turn on
  • Strengthens the entire body
  • Creates Body awareness
  • Time Effecient

One of my favorite reasons why I love workout with Kettlebells is because it is very time efficient. Here is a video of one my routines.  It is 3 sets of 10 Double Kettlebell Swings then right into 5 Front Squats (video only shows one set).  If you are not familiar with the basics of the Swing I would not recommend you start with doubles.  If you are interested in learning more about the swing please leave your comments.  Enjoy

 

 

Next post I will be working a three basic core exercises that are simple and can be done any where.

Plus I will also be working on a little surprise for all the water skiers as we all enter into off season training.

Goals – Turkish Get Up

A goal can be defined as the result or achievement toward which effort is directed; aim; end.

Goals are used in many areas of life and are very helpful to improve the quality of life.  There are many key concepts to setting and achieving goals (read New years 2013 post for Smart Goals).  However the main key I have found to be successful with conquering goals is the power of will and daily belief.  No matter how long it may take you to accomplish your goals the fight to continue the path towards them may be less traveled, may be hard, and may seem impossible at times, but the power of will and belief will always lead you a step closer.  No matter how long it may take to accomplish your goals, never give up.  Daily you have a choice to take a step closer to your goals.

Willard 24kg TGU

Last year I had a goal to be able to do a Turkish Get Up, not only do Turkish Get Up but do it with a 24 kg Kettlebell.  At that time it seemed impossible since I could barely accomplish one with a shoe on my hand.  Yet I did not give up on my goal.  It took a full year of training daily and consistently practicing the get up.  It was an honor to  able to accomplish this goal with my good friend and Co-worker CJ Erkisonon on his last day at PRO Sport Club.  Thank you CJ for you help and support I could not have done this without your expertise. Clink on the link for the video.

Off Season Training Begins

This past weekend I was able to compete in my fist tactical strength competition.  It consisted of max dead lift, max pull ups and the 5 min snatch test.  Those who are not familiar with the snatch text, it is completing as many kettle snatches you can within the 5 mins.  I accomplished a 205 lb dead lift, 14 pull ups and 105 snatches.  However, I could not have completed any of this without the amazing encouragement that was surrounding me from all the other competitors.

The best part of the day was seeing how strength brought strangers to friends, friends to encourages and  encourages to competitors within minutes.  The atmosphere was filled with motivation and inspiration, like a forest set on fire the motivation and inspiration started burning inside each of us in hopes to do our best.  As a result, many people had personal record  PR (in water skiing we call this personal best PB).  It was amazing to see and be a part of the determination, the strength and the encouragement from everyone wanting to improve their physical abilities.

As any competitor, we want a t-shirt to wear for bragging rights.  This was the shirt rewarded to all the competitors.

tshirtTSCfall13

I love the quote on the back of the shirt.  As a personal trainer, I believe strength does have a greater meaning.  For some, strength is losing weight, others may be a fight against cancer,  or it might be like my case a back injury and being able to walk pain free is strength. For me,  strength is a tool, a hope to use as inspiration for others.  Many of you know my story (and if you don’t you can read previous post about my back injury) and from this story of healing I hope I am able to inspire others to never give up on their dreams.  It is people and their stories that motivate me to continue to strive for my best, yet there is still a greater meaning to strength for me.

Snatch Test 105

As a competitor I am constantly reminded where my strength comes from:

  Be strong and courageous.  Do not be afraid; do not discouraged, for the Lord your God will be with you wherever you go ~Joshua 1:9

He is my strength and power.

Strong First

God First