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!

What is a Kettlebell Flow? Free workout Sample!

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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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The Truth about Mobility

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The Truth About Mobility
Mobility is the ability to move freely and easily. So throughout the day, if you have pain during some of your daily activities, it could be a mobility issue. Fortunately, a lot of those issues can be corrected through mobility exercises. Since I teach large group classes and have been for the last 10 years, I have narrowed down the most common areas that people lack the most mobility in. These are the neck, shoulders, back, hips and knees.
So, how much time daily do I need to spend on mobility? The first 10 minutes of any of my Kettlejitsu boot camps is all mobility. During that time, I cover all of the aforementioned areas where people lack the most mobility. This is the format I have been following and anyone who has consistently attended my classes has enhanced their mobility tenfold. If you teach large boot camps on a regular basis, spending any more time than that on mobility is a waste of time. From my experience, your average person has about 3 hours a week of free time to exercise. If you spend the majority of that time doing joint mobility, you are not giving your clients what they want. People sign up at a gym or boot camp to sweat and get results. You cannot lose weight or tone up from doing mobility for an hour. Quite frankly you don’t need an hour of mobility. I have trained in martial arts for over 30 years now. I even played football and baseball in high school. I had my first Tae Kwon Do match at the age of 9 two weeks after I joined. I literally had dozens of TKD fights, 15 pro mma fights and easily over 100 BJJ matches. At 45 years old, I am more mobile and flexible than the majority of these so called mobility experts.14115440_844597072239195_5298171782733036032_o
Another great thing about mobility is that you do not need any extra equipment to do it. You can address all of your mobility needs through body weight only exercises. There has been no scientific evidence that has proven that adding any implement to joint mobility exercises makes a difference. People who say otherwise are misinformed or they are just trying to sell you some B.S.
So to wrap things up, mobility is very important. Focus on some specific mobility exercises for about ten minutes before each workout and that should be sufficient. Enclosed are some links to videos that show some of the mobility I work with my students on a daily basis. These mobility warm ups can be found on all of my downloads as well. Enjoy! Click here to see proven joint mobility exercises in a live group class!  Kettlejitsu Mobility Instagram

 

What is the KB Strength and conditioning program?

16939540_10212176351873547_1464065965950049655_nkb-strength-banner-for-web-and-facebookKB Strength and Conditioning, 2 Month Intensive Kettlebell, Body Weight and Nutrition Program
The KB Strength and conditioning program is something I have been working on for some time now. While training my group classes at Legacy Burbank, I have experimented with different protocols and the combination of specific kettlebell and body weight exercises that would optimize fat loss and muscle gains. Ask yourself, which exercises do elite athletes, crossfitters and MMA fighters use to gain strength, power and muscle? Cleans, dead lifts, overhead snatches, rows, presses, and burpees are staples of their routines. These exercises are usually performed with barbells though. But guess what? You can do all of these exercises just as effectively, but a lot safer and add more variety with kettlebells. Safer because barbells put you at an awkward mechanical disadvantage. Kettlebells allow for a lot more natural and fluid movement. One of the focal points of this program is emphasis on the dead snatch. This is always been my snatch variation of choice. More so than the traditional snatch using the hip hinge. Why, the dead snatch works a lot more muscles at once. It hits almost all major muscle groups in one explosive movement. In this program I cover 4 different snatch variations and combine them with other exercises to give you a full body workout. These type of metabolic workouts are key to rapid fat loss.
Double kettlebell training is the equivalent of barbell training. But as I said earlier, double kb feels a lot more natural. Therefor making it more safe. Double kb is essential for building muscle, power and strength.
Burpees are a staple of fitness classes every where for a reason. They are an awesome full body, fat burning exercises that can be done anywhere. Only problem is, people get bored doing the same burpee variation over and over. So I have included various different burpee variations in this program. This is called muscle confusion.
I admit, the nutrition aspect of this has been the most difficult. If any of you follow me on the various different social media, you would know I am a big foodie! Its so easy to get caught up into that routine of eating out all the time. Especially in L.A. But I was determined! In the KB strength program, I take an eclectic approach to the diet. I utilize various different dieting strategies and principles to burn fat at a rapid pace.
I put myself through this entire program myself! The results were amazing! I went from 170lbs, to 150lbs in 2 months! I went from a size 34 inch waist, to a 32.14037746_10210212512418788_480519358_o Ive also made noticeable gains in my upper body and arms. At 45 years old I have never been in better shape!14074524_10210287634656797_590989060_o16121410_10211785640065996_459477003_o I initially was going to film my body weight 4 BJJ program, but since ive been posting my progress with this program, im getting messaged like crazy asking what ive been doing! So, I started production on this program and it is now available to download in its entirety! . For a limited time the KB strength and conditioning program is only $27.00! Here is a check list of what you will receive when you purchase the program.
-Body weight warm up
-ab pyramid training
-body weight interval training(HIIT)
-Compound body weight training
-Kettlebell Interval training (KIT)
-Kettlebell circuits using my new patented Anaerobic Pyramid Conditioning (APC) method
-the 15 guidelines of rapid fat loss
-Beginner, intermediate, advanced and elite workout calendars
-PDF of all the workouts with complete graphics
-Professionally edited follow along video of all the workouts

Take advantage of the  sale price and save!! Only $27.00! 

Double Kettlebell Workout for BJJ!

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Double Kettlebell workout for BJJ!

Double kettlebell training is the equivalent of doing barbell work. But, with kettlebells it allows for more natural movement and they offer a lot more variety than traditional barbell work. For instance this workout. I flow seamlessly from the ground to my feel with the exercises. Just cant be done with a barbell! Double kettlebells are great for building strength and power. In this circuit we work our pushing, pulling, squatting and core all with one simple circuit. Keep in mind that this is our pyramid finisher in this video. Before the workout in this video, we worked mobility, abs, body weight training and our kb interval training. We wrapped it up with this pyramid in this video! Remember 5 reps of each exercise, 10 and then back down to five. If your feeling your oats, go all the way up to 15 and back down. Just make sure you warm up first! If you follow the format in my downloads, you should be good to go! Enjoy!

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

 

Thai Knee Kettlebell flow

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The Thai Knee Kettlebell Flow

This is a really basic kettlebell flow with a twist. To be able to perform this flow, you must first know how to do a T-Rex squat, 2 hand overhead press and 2 handed swings. If you are proficient at the 2 handed swings, you can add the Thai knees to it. Adding the knee really challenges your balances and hits your core more so than regular swings. I suggest trying this combo with a lighter weight first. Also, please make sure you are thoroughly warm before trying any kettlebell exercise. If you are not sure on how to warm up properly, purchase the Kettle-Jitsu revolution 8 week kettlebell and body weight course to get you on the right track. Enjoy!

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