fitness 19

The internet is awash with different fitness crazes so I’ve decided to test them out to see if they are actually any good. I am going to review different fitness iPhone apps or websites looking for something that is aimed at the everyday person which doesn’t require a gym or a personal trainer . Most of the reviews I find in google are superficial, or even just top 50 lists. Here I want to go a bit deeper. I will review the app at 1 week, 1 month and then 3 months. That way I can tell you if the guy who always says “you can do it” every 20 seconds really does make you want to pull your hair out or if you can learn to live with it. Impressions? At week one I really liked the app, it easily broke up the amount of food I ate into different meal times and deducted any exercise I did during that day. However one month it has become very tedious to input each item of food, because I am travelling I change my eating habits regulary meaning I cannot utilse their option to save a few items as ...

I recently went on a 2-week trip to St. Louis, MO. Unfortunately I was not able to take my Kettlebells with me so I cruised through past issues of Muscle Media to find some ideas from Pavel. Not long ago he published an article on Squats and a kicker of a squat workout. I figured it was a good one to try, so I went at it. The results were amazing! In 2 weeks my legs got HUGE!  I wish now I had used a tape measure so I could tell you the measured difference. My pants showed the difference though and it was obvious when I looked in the mirror. By the way, this will work wonders for you ladies out there who want to get better legs. Here are the particulars. Warm Up Though Pavel is not fond of warming up per say, he does tell readers to do three sets of three reps (3×3) of “Limbo Lunges”. Pavel and I first learned these from Coach John Davies at the Kettlebell Instructor Course. Here’s how to do it. Have some one hold a broom handle out at about waist height. Stand on one side and...

The “Pistol” is a great exercise to build strength in the legs and hips and it has awesome carryover to any task a soldier uses his legs for. Getting started is a bit of a bear but the tips below will get you there in no time. The starting position is standing with weight balanced on one leg. The other leg is either airborne or eased out an inch or so above the ground as you descend. More on that later. Just like the one arm push-up, this drill requires high tension. As you stand on one leg, reach forward with both arms. Tighten all of the muscles in your legs; imagine that you are trying to pull them up into your pelvis. Brace your abs and squeeze your glutes. Descend by PULLING yourself into the squat with your hip flexors. Pull down and back while keeping your shins as vertical as possible. As you drop down you will have to lean forward to counter balance. It helps to reach for something like a wall or pole that is too far away. If you truly believe that you can reach it you will su...

When I was in Selection, there were deviations from the training schedule from time to time. For anyone who has been there, that sentence normally conjures up memories of a smoke session from hell that you were glad to have lived through. But I tend to remember a few other deviations that dramatically helped me from time to time.  Anyone who has been to selection has done pushups to and beyond the point of failure. This is simply a way of life there. But one day, Rich Brannon came out and led a calisthenics session that was far different from the standard PT until you die session. So what did he do that was so different? He didn’t have us train to failure! I had no idea what was going on, other that the fact that I liked not training to failure in pushups. But come Evaluation day, I set a new personal best. I remember wondering about his approach and thinking there must be some sort of connection. Years later I learned about Periodization and Volume, a couple awesome Russian tr...

It is a fact of life that during your time in Special Operations you will become injured in some way, shape, or form. Many operators simply press on, too afraid to see the doctor for fear of being taken off Jump or Dive status. Instead they press on. God bless them for such determination, but it doesn’t have to be that way! Once again, High Tension Techniques and a sound understanding of the human body come to the rescue. The reason I found Pavel and high-tension techniques in the first place was because of an injury to my back and hip. Since then I have managed to fix those and then I injured my rotator cuff. I fixed that with Kettlebells and then most recently I have injured my elbow because of an over zealous arm bar. When it rains it pours! But the point of this article is that even when injured, you can continue to train and you can most certainly fight. The “how” implied by that statement has been answered by Pavel and his fabulous Russian training methods which stem from an unpa...

A vital piece of protective gear, a wrist-guard should be worn by both professionals and beginners. Compared to a regular glove, wrist guards offer extra padding and thickness, plus they come in different sizes and styles. Your hands and wrists will be protected from bruises and sprains when lifting kettlebells. Here are a few reviews to help you find the best wrist guard for your needs. 1. CFF Kettlebell Wrist Guard  Minimizing pain and extending your workout, the CFF Kettlebell Wrist Guards provide a good test of strength as well as a top-notch workout. Plus, they prevent some nasty bruises. A padded protector can reduce your pain and extend your workouts. With a hard injection molded plastic plat, you can prevent getting bruised while using a sweat-absorbent wristband in several colors. This comfortable wrist guard also helps you stay dry, allowing you to have a full range of motion. While not restrictive, these protectors are easily maintain and use long-lasting and breathable ...