This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• The Best of Both Worlds : Interview with Troy Andersen
  Yael Grauer
  Some interesting ideas - nice one.
  
• Training Logs
  Various athletes
  There are many, many ways to train. Here are just a few.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Abmat Medball Pass Situp

Grab your training partner.

Twitterchat 94 - How Do You ...

One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Fantastic variety.

This week we're delving in to as many of these approaches as possible, discussing How and Why you currently train the way you do - sharing the things that work, and discarding the ones that don't. Really looking forward to it.


Details -

Who : Strength-training fans
Topic : How Do You ...
When : Wed Dec 1, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Core Training. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. How would you define core strength? What sorts of things can it help?

Checking Out : Basketball Strength II

It's safe to say that there are a lot of discounts on training-related products at this time of year. Everything from the training gear on Amazon to individual products such as the TRX and Ultimate Sandbag.

Of these, one of the ones that caught my eye is a 50% discount on Dave Lemanczyk's Basketball Strength II. If you've seen any of Dave's stuff, you know just what you're in for. This is the real deal.

To get the discount, just grab your copy of Basketball Strength II (either for yourself or as a gift) and enter the code CYBERMON at checkout. That's all there is to it.

This is an interview with Strength Coach Troy Anderson. Enjoy.
1. How did you develop an interest in kettlebells?

Truth be known, for at least a few months there early on I was an anti-kettlebell person; buying in to the bullshit that you can just use a dumbbell. How wrong I was.

My ultimate interest in kettlebells has always been the access they give to people to perform movements that they never would have in a normal environment; whether it is an athlete or some just looking to lose a few pounds. It is all about having the accessibility to the fastest journey from point A to point B and kettlebells provide that.

2. Most programs are written specifically for strength or specifically for fat loss. How do you program for both?

I think people used to think that they could not do both; but there is a trend out there that that is starting to insert heavier loading into fat loss programs. I think most of us would agree a large degree of fat loss is changing what goes into your mouth.

Strength and fat loss actually go quite well together, although we have been conditioned to think otherwise. When you think about it with pure strength work you should use relatively low volume work and with a restricted fat loss diet you don't want to expend too much energy.

Here's a personal example : I did the better part of a train-up for a strongman contest while using something called the velocity diet (fairly restrictive fat loss protocol) and it did not effect performance at all.

3. Why use kettlebells for strength and fat loss when you can use other tools?

Ultimately it is accessibility. If you are a pretty decent coach and your client has the physical ability with kettlebells the door is wide open.

It's really as simple as this - the vast majority of people can't squat or deadlift worth a damn, and we can get proficient at that stuff quickly with a kettlebell. There is no psychological 'hang-up' of having to 'address a big weight' and that is beyond value. Not only in long term movement quality but in regard to fat loss too they use more of the 600 principle as my friend Dax Moy likes to call it; in short they are using more of their 600 muscles and that is a good thing when it comes to fat loss.

Not to mention we can progress them to things like swings, snatches, get-ups and flowing complexes.

For athletes it is sad to say but most of them are pretty strong but move like shit, it allows the access again to refine some movement and coordination and then put the foot on the pedal and go into advanced movements again while having a very short learning curve, it's very powerful.

When were are honest about things we need athletes in & out fast with high impact results, not spending a ton of time teaching minutiae or refining technique.

Kettlebells are the perfect blend of a tool that provides diversity, and accessibility to many different populations; whether it is performance strength work, metabolic work, or even mobility work with just a couple kettlebells. As someone who needs their 'tools' to make money, that is invaluable.

4. Why double kettlebells?

Well as you may have figured I am not much of a 'load nazi', that is the apparent thing that the double kettlebell provides and for most people and athletes that is enough.

With the kettlebells we are allowed the opportunity to move relatively heavy weight fast, and this very good for developing athleticism and even better for fat loss.

There is another component and this something I call integrity; basically when someone is forced to hold the kettlebell(s) in the rack position regardless of the movement it just brutalizes the core in a good way, in other words it keeps people from being lazy and at the same time slips in a sneaky little bit of core work.

5. Can you describe a sample workout?

We have a variety of signature workouts from Big Iron Burn (BIB), Chaos Method (CM), and Smoke Session (SS). Things that make our program a bit different from purely the exercise standpoint.

We have a 'pick your own ending' style with the chaos method that switches things up everyday or Big Iron Burn which is a primary movement plus a burn circuit that supports the movement developed in the big iron portion.

Then we have the metabolic Smoke Session. Ultimately the programming is set up to sustain progress whether you are a kettlebell newbie or a fitness enthusiast so you will be able to step in and get kickass results.

Since most people want to feel like they worked out here's an example of a workout that I shot this fall with a football theme.

If you would like to check out all our other free workouts and videos go to: www.kettlebellworkoutvideos.com

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Do You Believe in the Human Potential?
  Karsten Jensen
  Definitely. Over to Karsten.
  
• Training Outdoors : Fitness Paths
  Various athletes
  I love training outdoors. Here's a brief look at just one of the many 'fitness paths' around. Perfect.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Ultimate Towel Workout 2

Very creative. Nice one.

Twitterchat 93 - Auxiliary Olympic Lifts for Core Strength

As you may have noticed last week, a couple of Twitter problems prevented us from getting in to this one. Accordingly, we've rescheduled it for this week - same day, same time (Wed 24th). See you there.

---

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 24, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Checking Out : Weightlifting Visions 2011

My love of strength-training and photography are perfectly combined in projects like this, Kat's Weightlifting Visions 2011 calendar. If you love surrounding yourself (even when you're not actually training) with images of lifting and equipment, this is ideal.

Kat 'The Mighty Kat' Ricker's Weightlifting Visions 2011.

I am sure you have heard people say things like:

"You can't run below 10.40 in the 100 without drugs."

"Show me an Olympics track and field athlete who is not on drugs and I will show you the one who is last!"

In the powerlifting world, Louie Simmons is known for claiming that steroids are necessary to become "as strong as possible".

It has become a common belief that all high performers in power sports are on drugs. Repeated drug charges of famous athletes in sports like baseball and track and field, and recent movies like "Bigger, Stronger, Faster" only support this contention.

Since I was a young boy I have believed that we, as human beings, possess an unlimited potential.

Emerson said:

Wealth is moral. The only sin is limitation.

Cutting edge researchers like Bruce Lipton and Gregg Braden have written books with statements such as:

"Our genes are controlled by our beliefs."

"We are not bound by the laws of biology as we know them today."

I believe that we are about to see a BIG CHANGE in the methods used in strength and conditioning. The best coaches and athletes will start to pull in methods from outside our field and start applying within our field. A common denominator for these methods is that they will embrace the human being as an energy being (this is fact - check your physics book) rather than a collection of bones and flesh.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Rob's Training Log
  Rob Sinnott
  Hard and heavy.
  
• Pushups Hardcore Mix
  Serious Athletes
  If you're looking for a bit of a challenge with your push-ups, check out this video. Some great variations (especially the unstable ones).
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Homemade Reverse Hyper

Extremely creative. Fantastic.

Twitterchat 92 - Auxiliary Olympic Lifts for Core Strength

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.

NB : As I'm currently travelling and without internet access for a few days, Derek 'Body by D-Rock' Peruo has graciously agreed to take on the role of guest moderator for this discussion. Should be a great one.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Getting Started with Combat Training. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Are you currently learning one of the many combat sports? Which one?

Checking Out : Primal Blueprint Reader Created Cookbook

Readers of Mark Sisson's (Mark's Daily Apple) newsletter may have noticed a link to The Primal Blueprint Reader Created Cookbook, a fantastic collection of primal-friendly recipes (including more than a couple I'm keen to test out here).

Head over to the blog, check out the newsletter and grab the free ebook. Love it.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Primero BJJ
  Yael Grauer
  Which would you rather visit : a gym with a great atmosphere, or one with great coaches?
  
• Online Coaching Resources
  Serious Coaches and Trainers
  For the coaches & trainers who offer online coaching services : we've set up an area on the forums specifically for discussion on this very topic. What works, where to advertise, what to charge and so on. If you're currently offering online coaching services (or are just keen to find out more), let me know and I'll add you to the group.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : One Hand Deadlifting with the Strongergrip Plateau Buster

The Strongergrip Plateau Buster (fantastic thing) in action. Nice work Adam.

Twitterchat 91 - Getting Started with Combat Training

If you've ever considered learning a martial art, taking up boxing or any other form of combat athletics; you may be wondering just where to begin. After all, there are one or two possibilities.

This week we're taking a close look at Getting Started with Combat Training, no matter what form that takes. Everything from the prerequisite strength and skills to 'which sport helps with which goals'. Helping us explore this fascinating topic is none other than Combat Trainer's Rob Decillis (@CombatTrainer). Fantastic.


Details -

Who : Strength-training fans
Topic : Online Coaching
When : Wed Nov 10, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Online Coaching. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you currently offer any fitness coaching services online, or have you ever used any?

Getting Ready For : Nail Bending - How to Melt Steel with Your Bare Hands

Jedd noted this one the other day, and I have to say, it sounds fantastic.

Nail Bending - How to Melt Steel with Your Bare Hands is 1 1/2 hours of solid instruction in how to bend steel correctly, and safely. And when it's the insanely strong Jedd Johnson at the helm, you know it's going to be good.

Really looking forward to it.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• The Human Flag
  Al Kavadlo
  Al takes a look at this incredibly impressive bodyweight feat.
  
• 'Just Enough' Training
  The Fight Geek
  This is a very interesting idea - the concept of 'just enough' training. Thoughts?
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.

Video : Band Partner Sprints

I first saw these being demonstrated by Ross Enamait, and was instantly hooked. Fantastic things.

NB : this is the partner version, if you're training solo simply loop the band around something that's not going anywhere in a hurry (such as a rack or bench).

Twitterchat 90 : Online Coaching

If you're a strength coach or personal trainer, do you offer any online services as part of your training? If you're an athlete, have you ever used any; or would you like to find out a little more about them?

This week we're continuing on from last week's discussion on Setting Up a Strength Training Facility, this time looking at the online side of things. Everything from custom program design to teleseminars and video training. Helping us explore this fascinating topic is none other than Body by D-Rock's Derek Peruo (@bodybydrock). Fantastic.


Details -

Who : Strength-training fans
Topic : Online Coaching
When : Wed Nov 3, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Setting Up a Strength Training Facility. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Ever considered setting up your own gym? Have one already?

Reading : We're Working Out

This is a fantastic book.

If you've read any of Al Kavadlo's articles - either on Straight to the Bar or his own site - you'll understand just how focused he is on health and fitness. In this book (full review) he shares his philosophy of training, eating well and generally looking after yourself.

A great read.

The Human Flag is one of the greatest bodyweight challenges of all time. When someone can hold a full human flag, it always attracts the attention and admiration of onlookers. It's one thing to be strong - it's another thing to be a human flag! However, brute strength is not the secret to success with the human flag.
Like most things in life, being aware of the subtle nuances of the human flag is the key to performing it skilfully. Most people assume it's strictly an issue of upper body strength, but there are other things to consider when training for the human flag. I believe that achieving a full human flag begins by having a thorough understanding of these considerations. From there it's simply a matter of practice, dedication, and patience.

A lot of people ask me how long it takes to learn to do a human flag. It's natural to ask this question but I think the best way to approach training to do a flag is not to think about the end result. It is a long road to the human flag and people who go in expecting a quick fix will likely be disappointed. It takes a lot of practice - even if you're already fit. However, if you focus on the process rather than the end result, I think you'll find it a more rewarding experience. It also helps to set small bench marks along the way by using easier variations to build your way up to the full human flag.

The key to gradual progression is to practice similar positions where you'll have better leverage. Part of what makes the full human flag so challenging is that you're using a relatively short lever (your arm) to hold up a very long object (your body). Since you can't really make your arms longer, you need to find ways to make your body shorter in order to make the flag more manageable.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Jumping Rope for Conditioning
  Al Kavadlo
  One of the simplest forms of conditioning work - jumping rope.
  
• Progressive Distance Training
  Karsten Jensen
  More Flexible Periodisation goodness. Over to Karsten.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.

Video : Standing Odd-shaped Tyre Press

205lb of home-made fun. Love it.

Twitterchat 89 : Setting Up a Strength Training Facility

It happens to many of us at some point - a desire to create our own gym. Whether that's a home gym, a shared training space or something a little more commercial - it's definitely a worthy goal.

This week we're focusing on the commercial side of things, whether that's a roomful of machines or something a little more hardcore. Whatever form it takes, we'll be talking about it in Setting Up a Strength Training Facility. Helping us explore this fascinating topic is none other than Body by D-Rock's Derek Peruo (@bodybydrock). Fantastic.


Details -

Who : Strength-training fans
Topic : Setting Up a Strength Training Facility
When : Wed Oct 27, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Incorporating Fitness into a 'Normal' Life. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you train at work - perhaps in your lunch break? In a local facility or a work gym?

Looking Forward To : EA Sports Active 2.0

Although this variety of fitness video game mix isn't exactly 'there' yet (I'd love to see much more emphasis on strength-training for one), I'm keen to have a good look at this offering.
Quite apart from the fact that it encourages people to move (always a great thing), it seems to be flexible in terms of defining a custom program. A question for all the strength coaches and personal trainers out there : would you see value in using something like this (if customisable) with your online clients? What sort of feedback (heartrate, times etc) would you need?

If you're similarly keen to take a look at EA Sports Active 2.0, it'll be released on Nov 16, 2010.

Did you know that jumping rope is a plyometric exercise?

Well, if you haven't jumped rope since you were a kid, you might be surprised by how challenging it can be.

In fact, I think it's one of the best forms of cardio conditioning out there - way better than the eliptical trainer.

You can probably expect to get winded and feel uncoordinated the first time you try jumping rope for cardio, but after a few sessions you will start to get the hang of it.

The Basics

Start by just practicing the standard two foot jump. It might take a little patience to get the timing right, but after a little while this should become relatively simple for most people.

Once you get that move down, you can move onto alternating feet (skipping), and then work on doing double skips.

Harder Moves

When you get comfortable with the basics, try doing a crossover or a double-under. Crossovers involve switching your hands to the opposite side and then back. Double unders are when the rope goes around twice during one jump. Both of these moves take some practice to get the hang of, but challenges are what makes life exciting!