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Category : Alternative Workouts

Tabata training (the 4 minute workout)

Published by Kyle Harrell on Feb 10 2010 | Permalink

High Intensity Interval Training or (HIIT) is a high intensity circuit of various exercises performed at your highest level followed by a brief timed rest period.  This can be done w/ any combination of exercises and there are dozens of protocols.  A great approach for busy people that want “the most bang for their buck” when it comes to conditioning training or a calorie burning workout.

One specific variation of interval training is 4 minutes total with 8 rounds of 20 seconds of high intensity exercise followed by a 10 second rest interval is called the Tabata.  Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.  The study published in 1996 in the Medicine and Science in Sports & Exercise Journal showed a 28% increase in anaerobic capacity and 14% increase in VO2Max (ability to consume oxygen) in subjects after 6 weeks.  These incredible results were achieved by already physically fit individuals, but similar results can be achieved by anyone performing a few of these training sessions a week.   After experimenting with several of these HIIT workouts I decided to try Dr. Tabata’s .

In the past I had issues with being able to see my watch and had difficulty setting my timer.  Yesterday, I found Tabata Lite a free iphone app that is easy to use, see, and hear.  So I downloaded the free app at the gym and was off.  Nick Tumminello’s article gives you some great ideas for initiating this strategy and even an 8 week build up progression for beginners.

What I did:

Tabata #1

KettleBell (KB)  swings Right arm : 20 sec / 10 sec rest

KB swings Left arm : 20 sec / 10 sec rest

KB front squat Right arm : 20 sec / 10 sec rest

KB front squat Left arm : 20 sec / 10 sec rest

KB Push Press Right arm : 20 sec / 10 sec rest

KB Push Press Left arm : 20 sec / 10 sec rest

KB straight legged dead lift : 20 sec / 10 sec rest

Body weight speed squats : 20 sec / 10 sec rest

Tabata #2

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Swings Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

I finished up with some plyometric box jumps, walking lunges, Swiss ball hand stands, Swiss ball push ups, and jump rope.

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Workout of the Day: Snatch and Pull

Published by Kyle Harrell on Feb 4 2010 | Permalink

It is wet and cold in San Antonio so I went to the gym instead of slinging the kettlebells outside.

Warmup: Jump Rope, PVC shoulder dislocates

•Dumbbell 1 arm snatch: 10 reps each arm, 8 ” , 6 “, 5 “, 3 “, 3 “, 1 ”

•Barbell Hang Snatch: 8, 6, 5, 5

•Swiss ball reverse bench press 4×8. In my version I put heels on a swiss ball and hang from bar in squat rack.

•Pull ups: 4×6

•1 arm, 2 point staggered stance bent over dumbbell row. 8, 8, 6, 6

(below Joe Hashey from Synergy Athletics shows you several variations of the dumbbell row)

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Overhead Squats: for hip mobility and flexibility

Published by Kyle Harrell on Feb 3 2010 | Permalink

The overhead squat is a great tool for exposing and overcoming imbalances in your body.  Inflexibility and weakness in the lower back, abdominals, hips, glutes, and shoulders, will be exposed and with practice/work can be improved.

Use shoulder dislocates to warm up shoulders. Begin the overhead squat with light or no weight.  Your depth and balance will improve as you practice and increase flexibility.  Overhead squats are tremendous for increased trunk strength and will improve your back squat.

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Alternative Ab work, and warm up exercies

Published by Kyle Harrell on Jan 29 2010 | Permalink

Striveperformance.com gives you a few ideas to throw a little muscle confusion and fun into your warm up or workout.  Use folded towels for an inexpensive alternative to slide or roller boards.  Hex dumbbells are great for adding resistance to burpee variations and taking pressure off wrists for “hands on ground” movements.

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Overcoming back pain with Strength Training

Published by Kyle Harrell on Jan 27 2010 | Permalink

I am working w/ an ex-college athlete in his mid 30’s.  He is 6′2″ and 220 lbs.  His occasional exercise regime has included primarily jogging and a few yoga classes sprinkled in over the last several years.  His diet has been fairly good, and has stayed pretty fit.  He has some low back issues including several herniated and compressed discs at L5 and S1, at T11 which has caused a lot of pain over the years.

With these painful back issues understandably he has been reluctant to hit the weights. My approach will not be the traditional heavy clean-squat-bench approach that he associates with the weight room from his experience as a college athlete.  It will also not be an emasculating marathon of nautilus and Curves-style circuit or endless crunches and variations of ball sit ups.

So here’s where we began: the foundation begins with a conditioning base and center mass strengthening.

Note: I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises.  I use terms like “trunk,” “hip girdle,” or “center mass” that can be considered “core” training. I just don’t want to confuse people with the branded meaning of endless abdominal-only exercises.  I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/or multiple body parts.  Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority.

Day 1 : Exercises range from 3 to 4 sets of @ 10 reps per set

Jump rope @200 jumps or for time

Burpees

Kettlebell swings 16kg 2 hand and 1 hand

Kettlebell 1 hand overhead squats

Med ball pushups 2 hands 1 ball, and (1 hand 1 ball) switch

Bosu ball squat, lunges

Kettlebell shoulder press, and high pulls

Swiss ball push ups.

For the next 2-3 weeks I will be using a steady dose of bodyweight, kettelbell, and other moderate strength training methods, with a focus on improving his conditioning base and flexibility,  and carrying out exercises through smooth and full range of motion.


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KettleBull : Kettlebell exercises w/ your Bulgarian Training Bag

Published by Kyle Harrell on Jan 18 2010 | Permalink

Introducing the KettleBull.  A DIY kettlebell made from your own  Bulgarian Training Bag.  The KettleBull provides another inexpensive alternative to high priced kettlebells.  Swings can be performed with one or two hands. The KettleBull snatch offers a safe and softer alternative to slinging the iron kettlebell.  Filled with sand you can safely build up your confidence while building strength, explosiveness, stability, and balance.

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Make your own kettlebell : DIY turn any dumbbell into a kettlebell

Published by Kyle Harrell on Jan 14 2010 | Permalink

DIY kettlebell.

DIY kettlebell handle. Materials: PVC and rope, tie down straps, or bungee cords. An inexpensive alternative to expensive kettlebells. This handle can be adjusted quickly to fit just about any dumbbell.

I used 1.5″ PVC for strength in my proof of concept, but I think 1″ PVC might be strong enough and the thinner handle would fit your grip and the dumbbell even better.  Let me know what you think.  I used rope and tied a hitch knot to slide and tighten to the bell with a figure eight knot for a stopper.

Materials:

3X @4″ lengths of 1.5″ PVC

2X 1.5″ 90 degree PVC elbows

PVC primer and cement

@8′ feet of rope.  ( the same length tie down strap or bungee cord might even work better )

dumbbell of your choice



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Core training : Alternatives to crunches and ab exercises

Published by Kyle Harrell on Jan 13 2010 | Permalink

I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises.  I prefer to use terms like “trunk”, “hip girdle”, “center mass”, and “stability training” that can be considered “core” training. I just don’t want to confuse people with the fitness industry branded meaning of the word (Core -endless abdominal only exercises).  I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/ or multiple body parts.  (Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority).

Replace hanging knee raises or leg lifts, crunches, ball sit ups, bicycles with movements that will engage the entire body while effectively tax the abdominals, as well as, improve your conditioning base.

Here are some exercises that you can substitute for the abdominal focused “core” movements.

Overhead towel swings

Chops (rotational)

Burpees and variations (single leg burpee)

Kettlebell swings, and Swing variations

Heavy Rope training

Partner exercises (wheel barrow)

Overhead Squats (yes, overhead squats) Coach Leo Seitz strength and conditioning coach at Texas State once told me, “A sure fire recipe for a strong mid-section is some heavy overhead squats”

Bulgarian Bag Training


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Holiday how-to: Your new commitment to fitness

Published by Kyle Harrell on Dec 28 2009 | Permalink

new-years-resolution

Now that Christmas is over and New Year’s is less than a week away, you’ve made up your mind that 2010 is your year to get fit, lose weight, and eat right.

Congrats on taking that first step.  Making up your mind is # 1.  Commitment and consistency are daily choices you will have to continue to make.

Start slow. Don’t blow out an O-ring trying to start where you left off.  For some, a nice long walk four or five nights a week may be just what the doctor ordered.

You don’t have to join a gym. Striveperformance.com and other great web-based resources are here to help with exercise ideas that you can do at home or on the road with minimal or no equipment.  Bodyweight exercises aren’t just for beginners.  Pistols, pushups/ pullups, walking lunges, crawls, dips, plyometric jumps can challenge even the fittest of athletes.

Diet. There is enough information out there (and most of it is great) to spin anyone’s head.  I’ll keep it simple and give you three things to think about that will make a big difference in how you look, perform, and feel.

1. Drink more water.

2. Eat more protein.

3. Eat more fruits, nuts, and vegetables.

There it is.  Keep it simple and don’t overwhelm yourself.  Let me know if I can help, shoot me a question at Kyle@striveperformance.com or Formspring me.

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Resistance training for throwing/shooting athletes.

Published by Kyle Harrell on Dec 5 2009 | Permalink

vy-throw

The challenge with baseball players, quarterbacks, basketball players and other throwing/shooting athletes is how to increase strength evenly throughout the shoulder girdle without compromising shoulder mobility or range of motion.  Keys include balance in your press and pull exercises and performing all movements through a full range of motion.  Don’t make the mistake of avoiding strength training because you’ve heard it will mess up your shot, or throwing motion.  Proper and balanced resistance training will add power, bring up lagging body parts, and help prevent injury.

The kneeling tornado drill for throwing athletes (see below) is a an example of how to increase strength through functional and balanced resistance.

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ABOUT
KYLE HARRELL

Kyle has coached at the high school and university level in Texas and has worked with athletes of all ages for over 15 years. Kyle spent 5 years in Houston-area High Schools, and later was named Strength and Conditioning Coach at Texas State, heading up the Football, Baseball, and Women's Basketball programs.

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TESTIMONIALS

CHRIS MANTOOTH

Brandeis High School
OFFENSIVE COORDINATOR

Working with Kyle Harrell has made me and our athletes at Brandeis High more aware of functional strength and flexibility. Kyle's insights have paid dividends with regard to core muscle groups, stability, and overall athleticism.

NICK PACE

BAYLOR UNIVERSITY
OFFENSIVE TACKLE

Coach Harrell taught me the skills and work ethic that would help me earn a scholarship to Baylor University, and that would ultimately help me start in the Big 12 conference as a true freshman. I learned more techniques from him and found his practices more beneficial than anything I ever did in college.

JUSTIN MARCELLUS

TEXAS STATE BOBCATS
TIGHT END

Coach Harrell's intense and fun approach increased my strength and explosiveness. His positive coaching style encouraged me to be more confident on and off the field.