What is the KB Strength and conditioning program?

kb-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! 

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!

Get 25% off all digital downloads in the store! Use code Kj25 at checkout!  Save $$$ on the very best kettlebell and body weight workouts on the market! 

Free Kettlejitsu Happy Hour Kettlebell and Body Weight Workout!

The Happy hour circuit has been in the Kettle-Jitsu curriculum for years now!  Its a full body workout! Can you say intense?? Download your free Mp4 and PDF 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!

7 MMA Specific Kettlebell Exercises for Hand Speed and Punching Power

Free download banner for webSubscribe and get your free ebook and free kettlebell flow workout! Also, get exclusive discounts on all workout programs! click here!  Free ebook and Kettlebell flow workout!jiu jitsu magazine article   kb punch7 MMA Specific Kettlebell Exercises for Punching Power and Hand Speed
Close to 7 years ago, I released my firs DVD Combat Kettlebell Systems. On this DVD I introduced combat specific kettlebell exercises to improve striking and ground work. Kettlejitsu is in a constant state of evolution. So, since then, I have developed more exercises. In this article I will briefly cover exercises to improve punching power and hand speed.
First and foremost, let’s talk about safety. If you do not a solid foundation in kettlebell training, you should not attempt to try these exercises. Second of all, you should warm up thoroughly. Third, start off with a light weight. I will cover all of these exercises in a future digital download. So keep an eye out!
Exercise 1. The pull and punch: This exercise has a bit of sleight of hand. It involves pulling with one hand and a punch press with the other. This movement addresses the pivot. Pivoting into your punches is essential for strikers.
Exercise 2. Combat Thrusters: This exercise is performed from a fighting stance. Some people refer to it as a stagger stance. Again, there is a pivot at the top of the punch press. You will definitely feel these in your core! Remember, power comes from your core.
Exercise 3. The Fighters Figure 8: Before you try this, you must master a regular figure 8 and a figure 8 to a hold. This one involves a hooking type motion with a pivot at the end.
Exercise 4. Bottoms up uppercuts: I have to give a shout out to my boy Rollie Robles of Fatx101.com He attended my very first certification years ago. We were working figure 8s and someone asked my about how to throw an upper cut with a kb. At that time, I was doing the ballistic version only. Then I saw Rollie doing the bottoms up version. I liked it. So I kept it!
Exercise 5. Ballistic uppercuts: This one involves a bit of hand 2 hand. Definitely not for beginners. This one will develop your focus and hand eye coordination as well.
Exercise 6. Combat cleans: If you do not know how to do a regular clean, then please do not attempt this. This involves the pulling and punching aspect of punching.
Exercise 7. Combat High Pulls: This exercise in my opinion is most specific to throwing straight punches. Even more so than the previous exercise. Use a light bell at first. Doing high pulls from a fighting stance can be a bit tricky. Plus, keeping the bell suspended in mid air can be challenging for your forearms.
I really feel that with kettlebells, you can get more specific to ground fighting and striking than any other training device. There is not a more versatile implement on the planet! Keep an open mind and evolve! To develop your foundation so that you will be able to execute these movements, check out my Kettle-Jitsu Revolution 8 week kettlebell and body weight download!


Combat Thruster Kettlebell Circuit

tgu banner combat thruster pic for article new years adCombat Thruster Kettlebell Circuit This is our Kettlejitsu, “workout of the week” at Legacy BJJ Burbank. All of the exercises in this workout are performed in a fighting or “stagger” stance.  This adds and entirely different aspect to the workout. Since we are working from a fighting stance, all of your muscles are working from a different angle. Pivot and torque are also addressed in these exercises. Combat thrusters, and combat high pulls add a pivoting aspect to the exercises.  These two exercises are very specific to striking since it is imperative to pivot into your punches for maximum power. Check out the enclosed video to see the Combat Thruster Circuit in action

Free Kettlebell and Body weight training Ebook!

New Kettlejitsu ebook

 

Subscribe to the Kettlejitsu Newsletter and receive a free Kettle-Jitsu Coach Certification manual Ebook! This is the same kettlebell and body weight training manual used in all of Professor Joey Alvarado’s Certifications world wide! Subscribe now! Important! Please check your email for confirmation of your subscription and you will get a link to download the ebook in your box! Thank you!




The Kettlebell Clean and Rip Flow: Free workout sample!

Flow type workouts are unique to kettlebell and body weight alone. There is simple no other workout device that allows you to do it. In the Kettle-Jitsu system, flows are a combination of several exercises or movements combined into one seamless compound exercise. When performed correctly, flows challenge your conditioning, focus, timing, coordination and rhythm. The clean and rip kettlebell flow is one of the flows found on my Kettle-Jitsu revolution digital download. Keep in mind that the enclosed video is just a brief sample of the workout. For the workout in its entirety, order your copy of the Kettle-Jitsu Revolution 8 week digital down load.
The workout is as follows,
1 minute clean and rip flow
30 seconds alternating rows
30 seconds alternating high pulls

Forward and Backward Tumbling for BJJ

Kj rev bannerGet the digital download of the Kettle-Jitsu Revolution 8 week kettlebell and body weight program with bonus features now! Kettle-Jitsu is the original kettlebell and body weight system for combat athletes! Click here to order now! Kettle-Jitsu Revoluiton digital download

Forward and backward rolling for bjj

 

Mastering certain BJJ specific movements are as important as mastering fundamental BJJ techniques in my opinion.  Forward and backward rolling are 2 of these movements. Mastery of these rolls are crucial because they are needed in a ton of Jiu JItsu techniques. Becoming more proficient in tumbling can increase athleticism, agility, coordination and mat awareness. This video shows a deeper look at forward and backward tumbling and their application in BJJ techniques.