9 Steps to Starting your own Fitness Program

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How to develop your own fitness program
I receive emails and messages daily in regards to kettlebell and body weight training. So, in my next few articles, I will try and cover the questions that I get the most.
“How do I create my own fitness system/program?” is one I was asked since the release of my first DVD Combat Kettlebell systems. Im actually surprised that I haven’t covered this topic already!
First of all, I never sought out to create my own kettlebell and body weight training system. This is the difference between me and all the other people trying to cash in on the fitness industry. I developed Kettle-Jitsu out of necessity.
In an effort to find a fitness program that fit with my gym at the time, one of my business partners suggested we get a kettlebell instructor. I heard great things about them and had no knowledge on how to use them. But I was smart enough to know that in needed some type of instruction to learn to use them properly. So, I agreed and was eager to learn!
My business partner Bill, found an instructor that was certified by the biggest kettlebell instructor at the time. So, we started a once a week kettlebell class with him at my gym SoCal MMA and fitness. We learned the basics. He covered the dead lift, swings, cleans, Turkish get ups and snatches. These were all new to me so, at first, I was really hooked! But, it didn’t really progress from there. It was the kettlebell basics over and over.
As a result, I got bored and so did my students. I really felt there was more kettlebell variety out there. So, I started researching it on the web. To my dismay, I saw very little variety.
Then one day, I was lying in my room, which was in the back of my gym, (yes, I lived in my gym in its early days!), I had an epiphany. I though, I bet you could combine some BJJ movements with the kettlebell. I jumped off my bed, and went into the main mat of my gym and grabbed a kettlebell. I was right! The kettlebell flowed so naturally with the BJJ movements.
So, every morning, I woke up extra early to put myself through a different kettlebell workout. I incorporated all of my innovations into each workout. Then I started integrating it into my boot camps with my students and fighters. They loved it! This is what separates my programs from others. Every single movement and workout I have developed has been a result of direct feedback from my students. Your pupils are your best critics! If your classes are growing and you are retaining students, then you’re doing something right!
Kettle-Jitsu has been 10 years in the making and is continuously evolving.
So, this is how I developed Kettle-jitsu. Not everyone has the convenience of owning their own gym and having students to test their workouts on. So, if you think that developing your own fitness program is something you want to do, then here are a few tips.
1. Master your basics. Online certs like NASM and what not in my opinion are scams. You cant learn fitness from a computer. You need an actual person to show you what and what not to do. So maybe you should do some sort of kettlebell and body weight certification. That way, you have something to build off. Its kind of the same process with martial arts. How do you think there are so many different styles of martial arts? One person becomes proficient in one style. Then he or she, starts to develop their own philosophies and adds their own twist or emphasis to it.
2. After you master your basics and start developing your own workouts, test them on yourself first! Every workout, every exercise I have ever developed, I tried myself before teaching it to my students.
3. Start a small boot camp. Think of it as a test group. Teach your new workouts on them and see how it goes. Ask opinions from your clients. If you have any intention of pursuing a career in fitness, you have to listen to your clients. They pay their hard-earned coin for you to train them. If they like you and the workouts, they will keep coming and are likely to bring friends.
4. Come up with a catchy name for your program. To be honest I’m not even sure how I came up with the name Kettle-Jitsu. But I do know that ever fitness program was fit, this and fit that. So, I didn’t want to jump on the band wagon and come up with an obvious name. Not my style😉
5. Next you should start a business page on Instagram and Facebook. We are in the age of social media and it helps tremendously. Social media is great for various different reasons. It gets your material out there and is a great way to promote your products. Facebook and Instagram now make it fairly easy to run ads all by yourself.
6. Start a website. People need a place where they can go and learn more about you and what you do.
7. If your small boot camp is doing well, you have the options of offering your services at some sort of fitness or martial arts gym. Or, your next option would be to open your own studio. Obviously, the latter is a bit more difficult because of the money factor. But, I know a lot of trainers that earn a living by teaching boot camps at various different gym.
8. Sell your programs online. This means, filming your workouts and putting them up on your website for sale. There are numerous ways to do it. You can do it digitally, or you can do a DVD. I could probably write a small book on this subject! Maybe in another article😉
9. If people are purchasing your programs online and your boot camps are doing well, people may ask you how to get certified in your methods. I never thought in a million years I would be doing a kettlebell DVD and certifying people. But after I released Combat Kettlebell Systems, I started receiving emails asking how to get certified in the CKS system. That’s how it

H2H Intermediate Kettlebell Flow

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H2H Intermediate Kettlebell Flow
This is part 2 of my 3 articles on kettlebell training for combat sports exclusively for my sponsors the Kettlebell kings. In this article, we are covering what I call an H2H or hand to hand kettlebell flow. This particular flow is for intermediate level KB practitioners for 2 reasons. 1. It involves the overhead squat and high pull which require a bit of practice. 2. H2H means we will be passing the kettlebell from our left hand to right hand for the duration of this flow. This requires focus, timing and coordination.
This kettlebell flow contains one of my favorite kettlebell exercises, the high pull. When I was first taught this exercise, I immediately thought to myself “this is like throwing a punch.” I immediately attributed it to a punch we call a overhand right in MMA or Boxing. But to my dismay, we only worked it a few times. Most traditional kettlebell trainers teach the high pull as a precursor to the snatch. Which for a lot of people, is the be all and end all of kettlebell training. Although I do enjoy snatches, I feel the high pull is equally important. Maybe even more so. Reason being, if you work the high pull the way I do, then your hinging, pushing and pulling all in one explosive movement. That means your working your core, chest, back, shoulders biceps, triceps and forearm at once. I am including a video tutorial of how I do a high pull. So check it out to see what im talking about. High pulls are also help with hand speed and punching power. Its like throwing punches with a kettlebell! Try shadow boxing after a few sets of high pulls and see how fast your hands are!
In the previous article I talked about the many attributes needed in combat sports and how kettlebell flows help. One I didn’t touch on is focus. Your mind has to be razor sharp in the ring or cage. Even when you are in the later rounds and you are exhausted you have to have the ability to keep your composure and focus. One mental lapse and it can cause you the fight. Kettlebell flows address this issue. After a few rounds of this flow you will tire and it will increasingly get difficult to keep the flow consistent. It forces you to focus.
Here is the workout. We will keep the protocol the same as the workout in the previous article. In all of my workouts protocol is as follows:
1. mobility and core warm up
2. Ab pyramid (abdominal work)
3. B.I.T. Body weight interval training
4. C.I.T. Compound body weight training.
5. K.I.T. Kettlebell interval training
6. Kettlebell circuit
The kettlebell circuit is as follows: 2-minute round. 1 minute kettlebell flow, 30 seconds of rows and 30 seconds of burpees. I would suggest practicing each exercise that makes up the flow individually. This is what I call K.I.T. or kettlebell interval training. I usually do 30 seconds of work with a 10 second break between each set. Example: 30 seconds of overhead squats on the left 30 seconds of overhead squats on the right, 30 seconds high pulls on the left and so forth. Then try the flow using a lighter bell until you get used to the sequence. You can upgrade the weight of your bell for however you see fit.
There you have it! Intermediate H2H Kettlebell flow for combat sports and fitness! Stay tuned for part 3 of this series!

How to do a basic Kettlebell Flow

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How to do a Kettlebell Flow
Close to 10 years ago, I went to go purchase some kettlebells from an old company called My Mad Methods. MMM was located inside of a gym called MBody Strength owned by Marcus Martinez and Mark de Grasse. I met Mark while I was there and asked him if he would take a look at a specific kettlebell program that I had been developing with my students at my former gym SoCal MMA. Mark agreed to. So I proceeded to show some of the kettlebell movements and flows I had developed and his eyes lit up! He said, “would you mind if I filmed these.” I agreed. Within a few minutes Mark looked at me and said, “we need to do a DVD.” I was blown away! I just wanted to see what he thought of the exercises I had developed. I wasn’t expecting to land a DVD deal! This led to his company My Mad Methods producing my first 2 DVDs. Combat Kettlebell Systems was the first. The CKS DVD was the first of its kind to showcase newly developed kettlebell movements and principles taken directly from MMA and Brazilian Jiu Jitsu. The DVD sold in 30 countries worldwide. I released another DVD dedicated to body weight training called Shadow Jitsu. Then, MMM produced other DVDs from John Wolf and Mark de Grasse. My Mad Methods created such a buzz that it gained the attention of a little nutritional supplement company called Onnit. They purchased MMM (along with my DVDs and articles) and brought in Mark de Grasse to create the Onnit Academy.12592561_883757901723048_1301335978893047852_n-1above left to right, Mark de Grasse, John wolf and myself
In the beginning nobody had seen movement added to kettlebell training. Nobody had seen kettlebell flows and it wasn’t 100% accepted in the kettlebell community. Now, Instagram and other social media have people taking stabs at kettlebell flows and what not. So called kettlebell experts are now crawling out of the wood work with kb workouts for BJJ and MMA. But, there is a huge difference between me and them. Most of these guys just create workouts so that they can upload it to YouTube and I.G. to get hits. These people have never been in the cage while somebody has you on the ground dropping elbows on your face. These people have never had their hand raised in victory in front of thousands of people.king-of-the-cagemedal-chaser Any workout that I post, have been used by me and my students for the last 10 years. I trained a team of MMA/BJJ athletes and regular everyday people at my old gym and now at Legacy BJJ Burbank for close to a decade. These aren’t just workouts I come up with in my living room and throw up on YouTube. Also keep in mind that my YouTube videos are not made to be actual instructional in nature. They are just mere examples of what I do. There are a lot of details that you may be missing if you do not understand the concepts. So I am proud to announce, that Kettle-Jitsu and kettlebell giants the Kettlebell Kings will be working together to educate people and give everyone a better understanding of Kettlebell training for combat athletes.
This is the first of a 3-part series dedicated to Kettlebell training for BJJ and MMA. Let’s discuss the Kettlebell flow. To understand Fighting, you must know that combat sports are anaerobic in nature. This means its closer to running sprints than to going for a long distance jog. Fighting involves multiple muscles at once. A typical BJJ/MMA match involves, pushing, pulling, core work and leg work. Anaerobic training involves short burst of energy, followed by a brief lull in movement. This is how I like to structure my kettlebell workouts.
I have kettlebell flows broken down in 4 different categories.
1. 2 handed single kettlebell flows
2. 1 handed alternating single kettlebell flows
3. Combo flows mixing 1 and 2 together
4. Double kettlebell flows
The enclosed video is an example of #1 and is my most basic Kettlebell flow. It involves a 2 handed clean. This covers our pulling and leg work, 2 handed overhead press (pushing movement), and a 2 handed swing (hinging, core movement). The protocol I use for this is what I call 2 minute Kettlebell circuit. Perform a 2 handed clean and press twice, 2 handed swing twice and a swing to catch once for one minute straight. Followed by ballistic rows for 30 seconds. Burpees make up the final 30 seconds of the 2-minute circuit. Please keep in mind that in my classes, we always start with body weight and mobility before we get into the kb work. This insures that everyone is thoroughly warmed up. Here is a typical Kettlejitsu class format I use
1. mobility and core warm up
2. Ab pyramid (abdominal work)
3. B.I.T. Body weight interval training
4. C.I.T. Compound body weight training.
5. K.I.T. Kettlebell interval training
6. Kettlebell circuit
I hope this gives a better understanding of how and why I developed kettlebell flows. They are an amazing way to train kettlebells and give you a full body workout, help burn muscle, enhance coordination and focus all at once!
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What is a Kettlebell Flow? Free workout Sample!

tgu-flowtgu-15-dollar-discountkb-kings-banner-for-siteThe Ultimate TGU One month kettlebell and body weight digital download is on sale for only $15 for a limited time! 4 different workouts and 3 different Kettlebell flows! Click here to take advantage of this deal!  Ultimate TGU digital download

What is a Kettlebell flow
Kettlebell and body weight are the only two training methods where you can fuse one’s personality into. This is why I love them. So naturally when I immersed myself into kettlebell training, I started to combine principles and movements from Brazilian Jiu Jitsu and MMA with kettlebell and body weight. The flow is an underlying concept that I’ve used throughout my entire 30 year martial arts career. In a fight you need to be able to seamlessly flow from technique to technique. So I implemented this concept with kettlebells. Over 10 years ago I started using kettlebell flow with my students. Back then, people were afraid to think out of the box when it came to kettlebell training. But thanks to Mark de Grasse of My Mad Methods (bought out by onnit) and my first DVD, Combat Kettlebell Systems, I broke the mold of traditional kettlebell training and started the evolution.
Now countless people are taking a stab at what they think kettlebell flows are. But I see that they are missing some key elements. So I will break down the criteria that makes up a Kettlejitsu Kettlebell flow.
1. Kettlebell flows contain 3 or more movements into one seamless pattern.
2. Each flow should be balanced on both sides of your body.
3. I do not emphasize weight since flows are performed for time.
4. My kettlebell flows are developed so that they may be easily performed in a class format.
5. Continuous motion is a key factor in a kettlejitsu kettlebell flow
6. Only one to two hinging movements per flow.
7. Each flow should contain a pushing, pressing, hinging and sometimes pulling movement
8. In a kettlejitsu flow, there is no pause or stop
In my classes we will do a kettlebell flow for one to two minutes long. Since you do not put the bell down at all during that whole period, all of your muscles, including your forearms get taxed. If anyone has ever training in BJJ or MMA, they know that after a match, your whole body is tired. Your forearms are filled with lactic acid because of all of the grabbing. If your kettlebell flows are structured properly, this is how you should feel after a round. Enclosed are a few examples of kettlebell flows in action. Enjoy!

The below video is an example of a TGU Flow taken directly from the Ultimate TGU one month Turkish Get up Program. For more on this topic, please check out How to do a basic Kettlebell Flow and How to do a basic Kettlebell Flow

This is a very popular video shot almost 4 years ago. It contains many different kettlebell flows I use in my group bootcamp classes.

This video was shot 4 years ago at the My Methods Booth at the LA fitness festival. Me, Mark de Grasse and John Wolfe shared a booth.  Pre Onnit academy.

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Body weight flows and practicality

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body weight flows and practicality

Body Weight Flows:

Which type is right for you?

Body weight flow training is all the rave right now. There are so many fitness gurus developing their own styles nowadays. But before you jump on the bandwagon of some of these trends, ask yourself, “Is this practical for me?”  There are many different types of body weight flows. The two I’ll talk about here are class format flows and open space flows.

Since I teach boot camps on a regular basis, space is always an issue. This is why a spend more time developing class format flows. That way you can teach these movements in large group classes and require minimal space.  The first video below is an example of class format flows.  As you can see in the video, me and my student are performing various different types of flows side by side. These are movements I teach daily and work great in large class format.

Open space flows are when you have enough space to perform more intricate flows. Maybe you own a gym and you have a large mat space to yourself. You could be at a park or a beach. In the second video, me and long time student Oscar are doing some free style MMA flowing. As you can see with all of the Kicking, punching and random rolling around, these types of flows would not be ideal, in a large class. Even though I have access to a really big gym, I rarely have the time to do these types of flows. I work out with my classes, so on free time, the last thing I want to do is extracurricular training.

So if you are a trainer and you teach group classes on a regular basis, class format flows may be what you want to spend your time learning or developing. If space is not an option, you can partake in open space flows.



Best Kettlebell Exercise for BJJ!

jiu jitsu magazine articletgu sale $17Get the Ultimate TGU on sale now for only $17! as seen in the latest issue of Jiu JItsu magazine! Click the above banner or this link!Ultimate Turkish Get Up Program download Or, get Save $$$$ and purchase the Kettle-Jitsu Revolution 8 week program and Ultimate TGU together for only $47!!! Click the below banner or this link to save! Kj revolution/Ultimate TGU combo!New web banner package dealTurkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj. The mechanics of the TGU are almost identical to a movement in BJJ called, Standing up in base or the Technical lift. The TGU is the best kettlebell exercise for BJJ for 3 reasons. 1. You work your pushing, pulling, squatting/lunging movements all in one exercise. 2. it has numerous applications in actual BJJ techniques. 3. It works motor skills we are not accustomed to doing in every day life. Therefor it enhances your coordination. Most traditional Bjj dojos practice this via body weight on a daily basis. Standing up in base has many applications in jiu jitsu. It has also evolved into a movement necessary for the “scrambling aspect” of Mixed Martial Arts. Scrambling is the art of regaining the standing position in an MMA fight. If you are not good at scrambling, then you will have a shot career in MMA. So, drilling the mechanics of Standing up in base is a must. In the enclosed video, I have several variations of the TGU and Brazilian get up and some applications with a partner. Implement these into your mma and kb training and you will experience tremendous gains! Be sure to check out Joey Alvarado’s article on the Turkish Get Up in the latest issue of Jiu Jitsu Magazine!

Free Kettle-Jitsu Happy Hour workout!

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The Ultimate TGU One Month Turkish Get Up Kettlebell and body weight program Pre sale ends this Wednesday! On that day The UTGU goes to its regular sale price of $39.95! Get It for less than $20 while you still can! Click here!  Ultimate TGU Pre Sale\

KJBCFree Kettlejitsu Happy Hour Kettlebell and Body Weight Workout!

This was our workout in all of our classes last week at Legacy BJJ Burbank, Kettlejitsu Headquarters. To download the PDF that goes with this vide click here Happy Hour workout PDF

 

Deck Squat Tutorial

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The Deck Squat
I recently had a buddy of mine from Sweden ask me about the deck squat. He wanted to know how to go about teaching it and what not. It’s a great question because teaching a deck squat can be a bit tricky. You have to remember that people who come to you for training will vary in athleticism and fitness. So as simple as a deck squat may seem, not everyone can perform it equally. But, if you follow the tips I cover in this article, you will have your students reaping the benefits of this awesome exercise in no time!
In the enclosed video I cover various different variations of the deck squat. Not to be confused with “Death squat.” I had a student that confused the name until I corrected her. Lol Anyways, first and foremost, please warm up your clients thoroughly! The deck squat involves rolling off of our back all the way up into a full squat position. You work a lot more muscles in this variation than a traditional squat. Next make sure you have a comfortable surface to work on. At Legacy BJJ Burbank, we typically work on tatami mats. But, not all people have access to tatami. So in this video, you can see in our Kettlebell and conditioning room, we have these individual mats made by perform better. They add a sufficient amount of padding to perform this exercise.
Next lets get into the execution of this exercise. Start on you matted surface from the sitting position. Rock backwards to create momentum. Make sure you come up with both feet planted evenly on the ground. Then, use that momentum to squat up into the standing position. In my experience, this can often be difficult for people to do. People vary in fitness levels, flexibility and may have injuries and what not. So, if they cannot do the standard version, I tell them that it is ok to use their hands. You can use one hand at a time or 2 hands at a time. Ive had students use the hand assisted versions until they worked up to the regular version.
Last but not least is the rocking chair variation. Now if the aforementioned variation does not work for your clients, the rocking chair variation does the trick. This method involves tucking one leg in and rolling up on the side of your shin. Again, you can use a one handed assisted variation if need be. I want to thank Bjorn from Sweden for this question. Please feel free to ask me any questions kettlebell, body weight, BJJ or MMA related. I will try my best to answer it!

The first Kettle-Jitsu Coach certification of 2016 is set for April! Get certified and learn to teach exercises like the deck squat! Learn more here! Kettle-JItsu Coach Certification 2016

Basic Flying Arm Bar Variation

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Get an instant 20% off of the  Kettlejitsu Revolution 8 week kettlebell and body weight digital down now! Use discount code  Kettlejitsu Download

 

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Get your free Ultimate TGU Turkish Get up eBook here! Ultimate TGU eBook

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BASIC FLYING ARM BAR TUTORIAL
ONNE QUESTION I GET FREQUENTLY BY BEGINNING BJJ STUDENTS IS HOW TO DO A FLYING ARM BAR. SO IF THEY ASK, I LIKE TO SHOW THIS BASIC VARIATION FIRST. ONE OF THE MAIN CONCERNS PEOPLE SHOULD BE AWARE OF IS SAFETY. IF YOU TEACH AN ADVANCE RISKIER MOVE TO A STUDENT WHO MAY NOT BE READY, IT COULD RESULT IN INJURY. THE FLYING ARM BAR IS ONE OF THOSE TECHNIQUES.
IF YOUR STUDENT DOES NOT KNOW HOW TO DO A BASIC ARM BAR FROM THE GUARD. THEN THEY ARENT READY FOR THE FLYING VARIATION. aLSO, MAKE SURE YOU ARE ON A MATTED SURFACE BEFORE ATTEMTING THIS ARM BAR. I HAVE TO CREDIT MY MASTER ROGER MACHADO FOR TEACHING ME THIS ONE WHEN I WAS A BLUE BELT. TIPS: MAKE SURE YOUR LEFT HAND IS GRIPPING YOUR PARTNER RIGHT BEHIND THEIR ELBOW. THE OTHER HAND SHOULD BE ON HIS LEFT LAPEL. RIGH FOOT SHOULD BE ON THEIR HIP. THIS FORCES THEM TO BEND OVER AS YOU SIT DOWN TO SPIN INTO THE ARM BAR.

Check out Legacy BJJ student Fernando Adriano lll hitting this move live at the Irvine open this past weeken!  Instagram arm bar

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Double Kettlebell grip training for BJJ/MMA

Grip training is a subject I wanted to touch on for some time now. I definitely have some serious opinions on it.  As you already may know, I have been training in martial arts for over 30 years. I am also a competitive Brazilian Jiu JItsu fighter.  I have won and lost many BJJ matches. I have never thought to myself after one of my losses that my grip strength cost me the match.  I also have a lot of friends that train with kettlebells, but also do macebell and clubbell work. Which to me, doesnt make sense. I believe macebells and clubbells are not nearly as efficient as kettlebells. I have even asked my friends why the include those implements as well. They always say, “well its really good for grip strength.”  Which brings me to my next question. “Why does an average person need grip strength?” I honestly dont even think BJJ fighters need extra grip strength.  Isnt the whole point of jiu jitsu to not use strength. If you are dependent on grip strength in you bjj matches your technique must be off.  By training BJJ regularly, you will develop the conditioning needed in your forearms needed in training, If you do extra strength and conditioning, then you should be good to go.

The 2 types of strength and conditioning I do are body weight and kettlebell.  I dont really feel I need anything else.  Although I do not do any extra specific grip training. Every kettlebell workout challenges your grip to an extent. Some more than others. Which brings me to this basic double kettlebell workout that will have your forearms firing off like you just finished a BJJ match in a tournament!  First let me say this is an example and not meant to be an instructional.  Next, before any kettlebell workout I do a good 20 minute body weight and mobility workout. This insures that Im thoroughly warmed up and prevents injury.

The double kettlebell workout consists of 5 different exercises.  1.double dead cleans 2. double overhead presses 3. double swings 4. double rows 5. burpees

What challenges your grip is that fact that you do not put the bells down until the burpees. This workout is put into what I call a pyramid. You want to do 5 reps of each exercise. then move up to 10 reps. Last you go back down the pyramid to 5 reps.  By the time you are working up to 10 you should feel that burn in your forearms! So be careful! Enjoy!

To learn more workouts like this, check out the Kettlejitsu 8 week kettlebell and body weight dvd here!  http://kjrevolution.com/?page_id=19