Let me start this off by saying this is what I know and have experienced.

This is no BS after I finished my workout last, I just let my Polar FT7 heart rate monitor run for 29 min, and it showed a burn 250 + more calories just recovering 

Funny thing about this is, that many of the really popular forms of exercise only burn that much while your are actuating DOING them.

Why do these types of numbers matter?

Why even bother with the testing, data and metrics, etc…

Simple those numbers are important to many of you.

Personally I already unequvically believe that kettlebells and ultimate sandbags are the best strength and conditioning, tools we have available today, bar none.

Some of you question whether these tools can get you stronger

Some of you question whether they are able to produce functional lean body mass

Some of you question whether they are able to improve athletic performance

Some of you even question if they are the best tool for fat loss and metabolic conditioning.

So I am happy to give you numbers, and let you take an objective or even subjective look at them.

Then let you see if this type of time effective training is really valuable to your lifestyle.

Are these numbers really science, NO

Are these numbers from as accurate of a source as is reasonably possible, YES

Along with that Josh and I have done our best to give consistency with these numbers, YES

The workout numbers I am about share with are not some soul-crushing crossfit workout, nor is some re-packaged product using out-dated programming and out-dated fitness tools with new 'terminology' that some fitness guru that has 'invented', and is definitely is NOT some boring ass standard kettlebell and sandbag program of kettlebell swings and sandbag shouldering

These are real legit kettlebell and ultimate sandbag PROGRAMS, as a matter of fact and of course I am extremely biased.  However, I think these are the best kettlebell and ultimate sandbag programs, I've written so far.

I am not here to tell you they are as simple as a double seaweed body wrap; because they are not.

They are tough, real tough.

They have to be to be able to produce the numbers that they do.

So here are the numbers from our most recent test

Troy

• Starting HR: 74 BPM
• Phase 1 HR High: 177BPM
• Phase 2/Finish High: 177BPM
• 39 minutes of Total Time
• 600 calories burned

15.38 calories per minute

Josh

• HR High: 182 BPM
• 30 minutes of Total Tim
• 660 calories burned

22 calories per minute

These number were produce from the Mayhem workout in our newest DVD called, Dual Threat Synergy. Personally but I think that this is the toughest of the 8 workouts.

We are currently working on testing other workouts.

The other day Josh also tested the Chaos workout the other day and burned 520 calories in a little less than 30 minutes.   So the numbers are point pretty consistently to the 500-600 range in a 30 minute time frame.

Let me reiterate these or NOT boring or 'beasting' types of workouts.  

They are just good, high quality kettlebell and ultimate sandbag programs, that really get the job done.

Here's the cool thing you don't have to take my word for it, you can test it out for free

Click Here and Leave a Comment with your Fitness Goal for Jan 2012 and I am going to send 1 person a FREE of copy of Dual Threat Synergy. Deadline for leaving a comment is Thursday Jan 5th.

So while numbers don't matter to me but I need to give you a chance to see them and make your own decision

Love, it hate, or be a skeptic.

These workouts produce unprecedented results, and I am super excited to bring you even more of these top quality workouts and workout data in the future.

Troy M Anderson

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When I was younger I used to be a cranky old hard-head

I used to have really hard-line thoughts on somethings that really don't matter all that much.

One of those items was the dreaded 'whack-wrist' and/or even the pressure on the forearm that even occurs from holding the kettlebell(s) in the rack.

I used to be adamant that you should never put any kind of 'protection' on your forearm; and personally I still don't.

That said I came to the realization a while back that, my 'hard-line' thought on that was just stupid. So after one of my long time clients 'whined' a little bit about the 'pressure' I went and bought her a pair of these.

My philosophy of kettlebells is founded on the basis of 'accessiblity' and if I stand true to that philosophy then by being a hard-liner about 'protection' I could potentially be steering people away from all the wonderful benefits of kettlebell trainning.

I want to see more people using the kettlebell in an intelligent manner not LESS

Because I BELIEVE that when implemented under the guidance of a competent coach kettlebells are one of the best tools we as an industry have available to help people make a positive impact on their fitness, health and lives.

So the moral of the story is:

Changing your 'hard-line' stance doesn't make you weak or a crappy coach, and should not open you for ridicule especially if you have the BEST interest of YOUR client in mind

On a lighter note I took the pict below as a kind of 'tongue in cheek' comment to a 'traditional' pict that a lot of kettlebell people shoot with their kettlebells, I just don't see the correlation between the pict and the training that most of us do with the kettlebell.

To be honest I don't get the "I'm a badass holding kettlebells that are heavier than I usually train with pict either"

So I guess I haven't gone all soft & estrogenized after all, and I still have some grumpy old hard-line jerk left in me.

Watch Out

Troy M Anderson

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With so much confusion and in some instances pure junk floating around out there in the fitness world it is really refreshing to be able to tell you about a product that is produce by genuine in-the-trenches coaches, who are good people, and with content that you'll immediately want to apply.

I hope you are interested in the kind of content that will truly make a difference in your training TODAY.

If you are skeptical or think that you maybe 'too advanced' for bodyweight training, you would be WRONG!

The content that Tim and Mike give you, will make you better especially with you kettlebell training workouts; because the end result of  Becoming BulletProof is that you become better at MOVEMENT.

More Information About Tim & Mike's Book Becoming BulletProof Click Here

At at great value of $9.99 and chalk of full of immediately implementable training information, that will be valuable for any fitness level

You would have to be a little crazy not to own this book.

Plus, it has a really cool and simple fat loss nutrition outline, that would be a great combination to your body weight and kettlebell workouts, especially if you are looking burn some body fat.

Watch the Video for more details

Move Better and Burn Fat with Kettlebell Fat Loss Workouts

Troy M Anderson
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The video below using the War Machine and kettlebell in a counter-balance set-up is great way to progress this initial stage of the get-up. Without diminishing the value of the movement.

Enjoy

Kettlebell Training & the CrossCore 180

Troy M Anderson
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This complexity adds greatly to it's value as a training movement, but the complexity also greatly lengthens the learning curve for the vast majority of the kettlebell users.

Thus it often important to breakdown the components and subsequently develop 'teaching movements' to help develop the 'whole' kettlebell get-up

The video below highlights a movement using the CrossCore 180/War Machine that help shorten these learning curves and allow the individual an opportunity to develop the movement necessary without having to be exposed to load of the kettlebell pre-maturely and without resorting to ridiculous and irrelevant of trying to get better at the turkish get-up by holding your shoe in your hand.

Kettlebells & the War Machine

Enjoy

Troy M Anderson
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Welcome to the  Alpha Kettlebell Fat Loss Accredited Coach Course (AK-FL)

The AK-FL was founded out of experience and needed after having travel around nearly every region of the country during 2010 I have come realize two things about kettlebell training:

1) There is a definite need for a base system to help fitness professional systematically implement and program this tool to help accelerate clients goals

2) Many fitness & strength coach professionals are still unsure of the place for kettlebell training in their programming, or have been turned off by gadgetry of goof kettlebell exercises or of the rigid and boring dogma associated with some kettlebell organizations.

Why I Created the Alpha Kettlebell Fat Loss Accredited Coach Course (AK-FL)

There are too many fitness professional using kettlebells poorly, unsafe, and without a clue.  I want to provide those fitness professionals with a cost effective, non-dogmatic, non-boring solution based system to implement kettlebells into their clients and athletes programs daily.

To establish a base level kettlebell training certification, focusing on  the true value an beauty of the kettlebells as a highly accessible tool for creating fat loss and optimal performance results.

Kettlebell Fat Loss Coach  1 Day course (8 hours) includes:

• Base Mastery and Progression/Regression Strategies for Implementation 14 Base Alpha Kettlebell movements

• Base Level Anatomy and Physiology as it applies to the principles of kettlebell training

• Using the Alpha Kettlebell A-DIS3C protocol to guide your kettlebell programs

• The 4 base levels of programming including the Alpha Kettlebell Quad-Pod format

• How to program kettlebells to be an excellent fat loss training tool for any client demographic

• Why kettlebells are the most cost effective tool for the group/bootcamp classes or studio owners

• When & How to use kettlebells for mobility, strength or fat loss conditioning or all at once

• There will be a hands-on programming using case study scenarios or live clients

• This is going to be an 80% hands on course

While this course is labeled  specifically for fat loss, the systems, protocols and principles can easily be manipulated to encompass the needs beyond kettlebell training to achieve a fat loss result.

Just as upcoming the Alpha Kettlebell Sport Performance Accredited Coach Course (AK-SP) will involve systems, protocols and principles can easily be manipulate encompass fat loss training.

Goal: To deliver a top quality kettlebell training system that helps fitness professional and coaches, provide their clients access to all of the highly valuable, time effective fat loss programming that becomes available when kettlebells are implemented

When: 17th Sept 2011 -- 8AM to 4PM

Location: Click Here for Map Link

What You Get :

1. You will be class #1 of the AK-FL Accredited Coach Course

2. You get the AK-FL workbook/manual (by the time the day is done this thing will be filled with notes)

3. You get a copy of DVD of the entire course (once we get it edited)

4. We will be applying for NASM CEU and we'll provide those once that process is complete

Price: As token of appreciation we offering AK-FL #1 for $65 (payable prior to Sept 3rd via paypal) and a simple video testimonial of all the great information that you learned during the course at the end of the day. (Regular Rate for the Course will $197)

Win Free Stuff When You are a Member of the Alpha Kettlebell Fan Page

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I have alway said that one of the worst things exercise can be is boring. Now on the flip side of that there is no need to novel simply for the sake of being novel.

So today I want to spice it up a little and knock some boredom off an old upper body classic strength movement the push-up, and show some simple twists that you can adding kettlebells to the  pushup.

Today I have 5 push-up variations that I think you'll really enjoy and get a lot of benefit from in the areas of strength and stability

Single Kettlebell Push-up Exercises:

• Flat Kettlebell Outside Arm Plank-up to Push-up
• Flat Kettlebell Inside Arm Plank-up to Push-up
• Vertical Kettlebell Outside Arm Plank-up to Push-up
• Vertical Kettlebell Inside Plank-up to Push-up
• Kettlebell Arm Lever Single Arm Push-up Progression

Personally, I have really been enjoying practicing the Kettlebell Arm Lever Single Arm Push-up Progression this is a very cool and challenging full body exercise that is much improved by the implementation of kettlebells

I hope you enjoyed the seeing how easy it can be to integrate kettlebells into a classic upper body pressing movement like the push-up and evolve it into dynamic and much more valuable exercise.

If you enjoyed this post and would like to see more similar posts using variations on classic movements using the kettlebell please leave a comment.

Enjoy

Troy M Anderson

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One of things that seems to be most popular is when I post new kettlebell workouts or exercises; so if you have been keeping tabs lately I have been spending a lot of time working on developing the staggered stance kettlebell exercises and workouts.

As a matter of fact I am dedicating and entire segement of my presentation,  next month at the Advanced Performance Strength Seminarto the staggered stance position using kettlebells. I actually have a couple more sweet workouts that I will probably film for you after the seminar.

But today I have 3 pretty challenging workouts using ketttlebells and the staggered stance body position .

Kettlebell Staggered Series Workouts

Staggered Kettlebell Exercises Workout Complex #1:

This a simple yet cool program using the kettlebells in the staggered stance and an 'up one side down the other side' complex.

Staggered Kettlebell Exercises Workout Complex #2:

Here's another staggered stance kettlebell series, using classic lifts, with a descending rep ladder, and an inverse complexity/demand ladder with the kettlebell exercises. (yeah I know the lightening turned out bad, so no need to comment about that)

Kettlebell Exercises Beginner Workout for Wrestling or MMA #3:

A good friend mine has young son who had purchased a kettlebell from a Wal-Mart and was doing some work with it. So she reached out for some information and I told her I would shoot a quick simple kettlebell workout that uses bodyweight and a single kettlebell, for him to use

I tried to keep it simple, relevant to his sport, and very accessible/user friendly so he could keep good technique. I hope to hear about him being a state champion some day.

I hope you enjoyed the seeing how I put together these kettlebell complexes using staggered stance kettlebell exercises; and even better I hope you take the time to try one of them and see just how much more value you get from using the the staggered stance for things like kettlebell swings and cleans.

I already have a several new videos shot covering the topic of athlete repair and recovery from typical shoulder and hamstring injuries, so keep you eyes peeled as we release them in the coming weeks.

Enjoy

Troy M Anderson

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Advanced Performance Strength “Bridging the Gap from the Weight Room to the Field”

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I just wanted take a moment to tell you about the latest live program project that Josh Henkin and I are working on, and I think you'll be intrigued and hopefully inspired to come learn and share with us.

If you'll remember back in February went to Lancaster, Pa hosted by McMillian Training and Christians Fitness Factory. This was a great event and really good group of people check out the some of the picts Performance Strength - Base

As always we have not been resting on our laurels we have been hard at it refining new accessible ways for you to get better results with you athletes and clients.

The Advanced Performance Strength seminar is a 1 day Seminar focusing on the advanced implementation and application of:

• Ultimate Sandbags
• Kettlebells
  and...
• The War Machine Suspension System: taught by special guest Co-Founder Brendan Cosso

So that you can separate yourself from the rest, of the wannabe Kettlebell, Sandbag, & Suspension, trainers out there.

You Will Learn How To:

• Identifying movement pattern compensations in real functional training drills.
• Learn how to create innovative multi-planar drills that will challenge the body beyond just “weight”.
• See how to transform classic complexes into unique drills set for the modern athlete and lifter.
• Find how to correct muscle imbalances and poor movement capabilities with dynamic exercises.
• Create programs that that are hard and challenging, and yet WILL NOT run you clients into the ground or off
• Use the ADIS3C Program Matrix to create progressive programs that get systematic results for your athlete/client
• Discover how to get stronger WITHOUT adding load
• Build a training systems that is time effective, cost effective, full of diversity, and flat out fun EVERYONE!
• Learn how it safely load your clients WITHOUT compromising technique, health, or results,

When: June 18th|9am to 4pm
Where:8261 E. Gelding Dr. Suite B.|Scottsdale, Az. 85260
Register:

FIRST TEN PEOPLE GET in For JUST $119!

PRICE: $199

PS -- Not Sure You are “Advanced”? Then Take Our 2 Hour Course June 11th to Refine Your Skills Before Taking Our Advanced Course. The First Ten People Will Be Free and $25 for Anyone After

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I don't if you are like me at all but I find very little interest in all the 'fitness circus tricks' out there back in the day it used to be, can I jump up, land and do something really stupid on the a stability ball

(By way I am guilty of trying this stupid trick myself, luckily I didn't hurt myself)

Now days I see a lot of these neat and novel 'tricks' going on with kettlebells usually in the the form some whacky juggling act, throwing them or using them in some form of 'inverted' handle down position.

If that is how you earn living by all means make some money, for the rest of the athletes, fitness enthusiast, and fat loss seekers, this stuff is just plain 'ol STUPID.

All we have to look at to KNOW that this is stupid for the other 99.9% of us

Is a simple formula called: Cost to Benefit Ratio

But this statement and formula still don't address the major underlying problem and reason that people choose to try these whacky kettlebell exercises.

I believe the reason people go down the 'whacky path' is two-fold:

1) They are bored out of their mind by doing a program of just swings and get-ups. At a certain point these two great kettlebell exercises become no more engaging than logging 45 minutes of steady-state cardio on the treadmill.

2) They have don't have program that is progressive, that walks that them down a simple path, building strength, stability and complexity through each phase.

In a NON-BORING engaging manner that challenges them physically but also provides some mental stimulus too.

Thus they are left to 'hop' around trying to assemble a hodge podge of 'whackiness' along with a few good kettlebell movements.

Today I want to share a few progressive kettlebell exercises and their videos with you, and trust me they aren't whacky.

They are what I call my Kettlebell Staggered Series I would love to take complete credit for this idea but I took it from my good friend Josh Henkin and his Ultimate Sandbag: LIFT Certification and applied to kettlebells and it worked out surprisingly well.

What I have for you today are 3 pretty challenging ketttlebells exercises that we make extremely accessible via the staggered stance body position.

Kettlebell Staggered Series

Staggered Kettlebell Exercise #1: Kettlebell Overhead Squat -- to be quite honest done with a regular stance this kettlebell movement is way too demanding from an upper back strength and hip mobility standpoint; but by applying the staggered stance body positioning to this movement. The value of the movment improves since it becomes accessible to many more people

Staggered Kettlebell Exercise #2: Double Kettlebell Clean -- the kettlebell clean is often looked at as the step-brother to the snatch, or in a best case a movement to use to get into the rack position.

Also a problem with double kettlebell cleans is that, while they are great for adding load the odds for 'levering' ones low-back definitely increase.

So when we move into the staggered position: potential for levering definitely decreases, we get more value from our lighter kettlebells since we are still provide a very approriate load, and as bonus the staggered clean puts a much higher demand on producing hip extension via a more explosive vertical pull

Staggered Kettlebell Exercise #3: Double Kettlebell Sotts Press -- to be on honest this drill happened by accident as I wouldn't even normally try this movement but since I was messing around with the staggered overhead squat I figured why not give the Sotts press a try.

'Mr Accessibility' showed up again and by simply changing my foot position to the staggered posistion. I was able to do a sotts press.

This movement is absolutely awesome at turning ALL of your back musculature, and again lends value to your smaller kettlebells a few reps of double 8kg Stotts press will provide awesome back engagement.

Ultimately I wanted to show you that to get variety and great value from your kettlebells you don't have to got to whacky-land; and that changing something as simple as your foot position can open the door to a multitude of new exercise and programming.

Here at Alpha Kettlebell Fitness that is what we are all about adding simple practical value and accessibility to kettlebells and kettlebell workouts

Hopeufully you enjoyed the see and learning about the value of a few of the staggered stance kettlebell exercises.

We already have a few staggered stance kettlebell complexes shot so keep you eyes peeled as we release them in the coming weeks.

Enjoy

Troy M Anderson

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