Posts tagged MMA workout

Top 5 Reasons Why I Love Kettlebell Training

Jul 3rd

Posted by Sarah in Fitness

9 comments

If you know me, you know I love lots of different kinds of training.  This means anything that involves moving weight — from simple bodyweight exercises to heavy barbell lifts to mma conditioning workouts.  It all pretty much qualifies as  my kind of fun. Though it’s certainly not the “be all end all,” the kettlebell has recently become my favorite training tool.  Here are five reasons why:

Top 5 Reasons Why I Love Kettlebell Training

  1. Kettlebell workouts are fast. My typical workouts are about 20-25 minutes long (plus warm up and cool down.)  It is definitely possible to get an amazing workout in under ten minutes with the kettlebell.
  2. Kettlebell workouts are complete.  Both cardiovascular training and strength training are accomplished at once.  Full body movements provide a workout for all major muscle groups.
  3. Kettlebells are portable and little space is required to get in a full workout. Exercise in your basement, living room, bedroom, den, office.  Take your kettlebell outside.  It can go with you wherever you go (but beware of the rolling around in the back seat of your car!)  There is even a new backpack specially made for carrying you kettlebell with you on hikes or walks.
  4. Kettlebell training is fun. There is just something fun about swinging the kettlebell. And where I get a “this is fun- Whee!”  feeling from the swing, I get a different but equally fun “OH YEAH! THIS ROCKS!” feeling from the kettlebell snatch.  It’s empowering to be able to hoist a handled cannonball overhead. Multiple times.  Note:  the fun morphs into serious work  after a few swings and/or snatches, but that is not a bad thing.
  5. Kettlebells are economical, at approximately $50 – $100 each.  We have all probably paid more than that for a good pair of running shoes.  Which one lasts longer?  You only really need one kettlebell to get started.

Just my top five.  I have a few (dozen) more in mind as well.  What are the reasons you love kettlebell training?

The MMA Conditioning Workout

May 10th

Posted by Sarah in Weight Training

6 comments

Yesterday I went to the gym and did this barbell complex workout.  (Do NOT perform this workout if you aren’t in good condition or haven’t been trained in each of these exercises.  If you are going to try it, make the exercise substitutions suggested by my friend, Laura, on her blog.  Best idea: just read about how Laura, Julie, Jimmy and I got through it.)

Choosing the right weight for the workout was difficult.  Having recently completed Stage 7 of New Rules of Lifting for Women, I knew that I needed to pick a weight that would be  lighter than I would normally choose for any of the individual exercises. I ended up going with a 30# preweighted barbell, and I think  it was the best choice for me.

I made it through all 6 rounds.  I think it took me about 28 minutes.  Unfortunately, when I got to the gym, I couldn’t remember how to start a new session on my spanking new Polar heart rate monitor.  So I  was unable to time my workout precisely or capture any of the other fun data the watch provides.   That really stinks, because I’m sure that I burned a ton of calories and I KNOW that my heart rate got way up there.

Nausea during a tough workout is not uncommon for me.  I usually notice it when the exercises alternate between upper and lower body and are performed in a circuit fashion with little rest.   True to form, I started feeling the nausea around the second round of this workout.  It never got really bad, though, and I was able to shake it off during each rest period between rounds.  I also became aware of lactic acid building up at about the third round.

The military presses were becoming difficult for me by the end of the fourth round.  On the last two rounds I really had to work to perform all 8 reps.  That confirmed to me that choosing a heavier barbell would have been a problem.  I didn’t fatigue too much on any of the other exercises.  However, by the last round, I had to really convince my legs to cooperate when it came time for the lunges.  After that, I knew the end was in sight, and I just pushed through.  

Overall, the workout felt great.  I really love performing some of those movements, especially the Squat/Push Press.  (By the way, I did substitute a front squat/push press for that one, partly because it is an exercise I have experience with, and I didn’t want to have to think too hard when fatigued!) Explosive movements are my favorites.  I also enjoyed the fast tempo of the workout, and the simplicity of using  just one weight for an entire workout.

Doing this kind of workout periodically to gauge your fitness would be kind of fun.  I may just have to revisit this workout or a similar one in the near future.

If you decide to give this one a try,  leave me a comment below and let me know how it goes for you!

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