Tuesday, September 16, 2008

A different way to use ladders

Today I decided to play around with the ladders format. My muscles are sore today from overdoing it yesterday with the new 79lb kettlebell. I wanted a brief but whole body workout.

Here's the three rung ladder I performed today using a 24kg/54lb kettlebell.
Notice how each rung of the ladder I increase the number of reps differently depending on the type of exercise.

  1. 1 press /arm > 1 high pull /arm > 5 snatches per arm > 1 front squat with kick per side > 5 swings per arm

  2. 3 presses /arm > 3 high pulls /arm > 10 snatches per arm > 3 front squat with kicks per side > 10 swings per arm

  3. 5 presses /arm > 5 high pulls /arm > 15 snatches per arm > 5 front squat with kicks per side > 15 swings per arm

The workout was short & had my heart rate up there. I thought it was an interesting way to get in a full body workout without overdoing it before tomorrows workout. I could fine tune the number of reps for each exercise a bit but I think this a repeatable and enjoyable workout that my group classes will enjoy.

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Did you Know?

Head strength coaches for Cincinnati Bengals and Washington Redskins have taken and passed the RKC.

World Power Lifting Champion Donnie Thompson is an RKC.

World renown physical therapist and creator of the Function Movement Screen, Gray Cook is an RKC.

Strength and Conditioning Coach for the Danish Olympic Team, Kenneth Jay is a Master RKC.

Olympic Silver Medalist, Mark O'Madsen is an RKC.

World Famous Strength Coach Dan John is an RKC.

RKC Quotes

"Kettlebell training will make you a better man.. even if you're a woman. If you don't know how, I'll show you. If you don't want to, I'll make you! " - Pavel Tsatsouline
"The Swings WILL continue until morale improves!" - Banner hanging at Lone Star Kettlebell in Lubbock TX.
"Anyone can swing a Kettlebell, but not everyone knows how to do the Kettlebell swing." - Master RKC Brett Jones
"Strength is a skill, so is endurance, so is flexibility!" - Pavel Tsatsouline

Scott Stevens, RKC & Pavel Tsatouline