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Category : Performance Training

4 minute finish: Kettlebell Tabata of the day

Published by Kyle Harrell on Feb 16 2010 | Permalink

I’m loving this Tabata Lite i phone application.  It’s free and it makes for a fun and challenging way to finish up a training session.  The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning,  and burning calories.

The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself.  So here are a couple of examples of Tabata’s I have done in my last couple of workouts.

#1 (All Snatch)

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Repeat 4 X

#2

KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest


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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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Improving shoulder mobility and flexibility.

Published by Kyle Harrell on Feb 2 2010 | Permalink

Shoulder dislocations can be performed w/ a stick or 5 foot length of PVC.  Start with an overhand grip and rotate all the way overhead to behind your back keeping arms straight throughout the movement.  Vary width of grip to increase challenge and increase range of motion.  This is a great warm up exercise for daily use and/or prep work for the overhead squat.

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My 4 favorite sites for exercise, training, diet, and fitness.

Published by Kyle Harrell on Jan 20 2010 | Permalink
• Youtube : My favorite resource for sharing ideas and getting new ones.  You can find information on “how to” perform just about any exercise and endless training methods.  Simply type in the name of a body part, workout, or exercise, and let the learning begin.
• T-Muscle : Lots of knowledge being shared about nutrition and training.  A great one stop shop.
• Synergy Athletics :  Garage training at it’s best.  Joe Hashey does a fantastic job coaching up athletes and improving strength.
• All – Top (fitness) : A web-based magazine rack that posts an extensive directory of blogs dedicated to your favorite topics.
Two other spots to check out are Elite FTS and Stronglifts.com.
Comment with your favorites.
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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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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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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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Core strength development through rotational resistance.

Published by Kyle Harrell on Dec 4 2009 | Permalink

Joe Hashey from Synergy Athletics takes us through a couple of trunk/ core strength training exercises in his “chop series”  with an old car tire. Rotational strength development will improve athleticism and add power to your clubs and bat.  Functional exercises like the “chop” are an excellent alternative to crunches and other single plane single joint movements that don’t translate as directly to the ball field or golf course performance.

Additionally old tires provide another example of how to save money on fitness equipment.  Tires are great for the exercises shown below and other throwing movements, jumping, and sledge hammer work.

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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.