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After the workshop, workshop

On Saturday, January 16 training workshops were held, "Fundamentals of Kettlebells." For training came to us, people from different Polish cities. The workshop took place in a very relaxed atmosphere, we are very pleased that a group of geeks Kettlebell substantial rise in our country.

We would like to thank everyone for their participation.
Special thanks to Jarek Kałaski for their help in the organization and commitment. Regards and

to see

Sparta Team

* Next warszataty in Poznan-March 2010

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zasztyt I inform you that we record the next open workshop of the foundations of Kettlebell training.

"BASIS with kettlebells"
Saturday 16 January 2010, near Warsaw
Garwolin * 10.00-16.30 *

Welcome to the workshop scratch with kettlebells weights, which will be held at the Center for Sports and Culture in Siedlce.

workshops are open to all women and men aged from 16 to 100 Previous experience is not necessary.
Registration for http://kettlebells.pl/sklep/index.php?cPath=31


Welcome

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What weight?

Common question that gets e-mail or by phone is on the importance of which should begin training with weights. I always repeat that the most important thing is to train with the proper tool for both things: the safety and effectiveness of training.

To fully exploit the potential that gives Kettlebell lifting should choose the weight to body felt it is under load.

level of physical fitness, weight and body structure are the parameters that determine the starting weight of Kettle. The majority of inactive women, the incumbent will use at the beginning of 4 kg, not only because of the lack of fitness but for psychological reasons. Test weight 8kg they have an internal fear at the thought that they have raised so great a burden for them.

Women who are regularly physically active can be used to start with eight or even twelve.

For example, a woman weighing 58 kg, which regularly runs will not be able to effectively activate the calf muscles with 4kg weights.

The same applies to guys. Guest, who spent a few years incumbents in an armchair with a mug of beer in one and a pilot in the other hand now it should start from 12 or even from 16kg where one who is active on a regular basis starting from 16 or 20kg.

For example, a guy who weighs 80kg 16kg weight will be a challenge in many exercises, but for a guy who regularly przyrzuca scrap at the gym, the same weight may be inadequate to its full potential.

also play a role technique, which needs to be sanded. Contrary to appearances, with heavier weights is much easier to learn the proper mechanics of motion exercises such as swing and clean. Many people incorrectly wykonyje these exercises because of the ill-chosen weight Kettle.

If you order New Year's Eve, remember to choose a good tool to achieve your goal.

"Train smart not hard," said old English, "No Pain No Gain" can cause many health problems.

Learn to listen to your body, it tells you what is best for you.

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Training for fighters. A

Training in combat sports, we realize that the technical preparation is as important as physical preparation. We also know that doing something good for a lot of turns into something bad. Therefore, importance of the balance.

fighters looking for newer and newer methods of development of strength and stamina. The grace of primitive tools started to come back, for some are unnecessary junk and for other equipment such as full-fledged, old tires, hammers, sandbags, old thick rope sailing, branches of trees, stones and many other inventions.

Certainly a more enjoyable workout at the playground for sports air than in a crowded local gym, which is charged senseless machines (they will not exchanged here because the list is very long).

Studies have shown that only coaching the sport in question is much efetywne me than an integrated sports training with training suplementarnym. Siff's uncle described it in his book "Supertraining" - one of the greatest experts in the field of weight training.

suplementary planning training for combat sports should be arranged so as to include the development of clean m.in iron strength and fitness.

One way is to rotate days between pure strength and fitness.

Speaking of strength, I mean training on strength and not on the weight training. I do not want to repeat here (basic concepts you will find in the earlier post, Power vs. Force). Mention only that it is important not to do reps in the series until the swelling of the so-called submaxymalnym load, it causes microtrauma, and accumulation of lactic acid in muscles and the development of muscle mass which wrestlers or boxers do not need. They want to be strong and stay in his weight class.

condition is probably one of the most important elements, which gives an advantage over rivals. You would not want to lose the fight just because run out of fuel.

Density Training:
It is based on the maximum work performed at the time.

Density Training Mozy be used in many exercises, such as:

first 50 m sprint-do as many of the sprints at the time of 10min
second Smashing a hammer into the tire-greatest number of reps during the third
10min Working on the bag-boxing as the greatest number of strokes in three or more minutes
fourth round Ketla-stutter as much over time (not ready to 10min at full speed, Dobiesz time with his head)
5th Climbing
sixth lines Casting a bag of sand on the shoulders, etc. So you have a picture.

Enamait Ross describes how "the challenges of a warrior," the super-fit, in his book "Infinite Intensity". I also recommend his website http://www.rosstraining.com/

I. Magic 50

Perform 5 circuits of exercises: • 5

acquire interrupts per page
• 5 stroke, visit
• 10 pump and jump combo
• 60 sec intervals Total

acquire interrupts training at 50, 50 stroke, and 50 pump / jump combo. It is very simple and yet extremely finishing method. Sam tried.


II Density Training described inflicted may look also like:

• 2 stutter page
• 6 pump, jump combo

Perform as many of these exercises for 10 minutes. Assassination!


III Sweet 16-tka (no association here)

It is based on four performance sequences Tabata at full throttle (8x20sek praca/10sek pause)

• Tabata working on a boxing bag
• Tabata Tabata squats
• work bag boxing
• Tabata push-ups

I use the name of Mr. Tabata as regards his system, or go for it. Implementation
8 such polling takes 4 minutes.

After 6 weeks, Dr.. Tabata recorded a 28% increase in anaerobic capacity and 14% increase in VO2max. This wise guy Tabata.

IV. The Fast and the Furious

You have 20 minutes for 4 exercises as soon as possible. The interval between the circuit board itself, determine.

• 10 pulls on the stick
• 10 stroke, visit
• 10 pushups plyometrycznych
• 10 jumping jacks from the knees to the chest

My plan sample strength-dynamic:

• Clean & Press
5x5 5x5 • Double tearing
• Casting a bag of sand on the shoulder 5x5 P & L

a. Squeezing one hand on the flat bench 4x5
a1 . Pumps plyometryczne

b. 4x8 Deadlifts 4x5
b1. Squats 4x10 with spikes

Wykańczacz: 3x20 swinging with both hands on the side

A and a1 as a Superset, do the same bi b1.

Sample 4-day week plan :

Day 1
Magic 50

Day 2
Interval Running

Day 3
program on the strength of

Day 4
Density Training

This is just an example of such combinations are many. Key, provided that such arrangements do not result in overtraining and no time for training or technical master of sport fighting.