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Category : Performance Training

Replace curls with pull-ups

Published by Kyle Harrell on Jun 14 2010 | Permalink

Make your time in the gym count by choosing multi-joint movements over single joint ones.  Engage larger muscles and replace single joint exercises (curls, tricep extensions, etc.)  with multiple joint movements (pull-ups, dips, incline press, etc.)  Focus your time on multi- joint movements and larger muscle groups (lats, shoulders, chest, hips, and legs) and your smaller muscle groups will get plenty of work (biceps, triceps, and abs).

This article by T-nation shows how pull-ups stack up to bicep curls of all flavors for activating the biceps.  Not only are pull-ups a tremendous rear shoulder and back developer, but benefit the biceps to boot.

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Heavy rope training exercises

Published by Kyle Harrell on Jun 3 2010 | Permalink

Heavy rope training packs a supreme punch in improving conditioning and takes your fitness to another level.  Improved core and shoulder girdle strength headline the benefit spectrum of heavy rope or battle rope exercises.

Joe Hashey from Synergy athletics shows some MMA style work that is sure to challenge any athlete and gives you some great ideas on how to incorporate heavy ropes into your training.

Grab a rope or fire hose and get to work.

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Exercise of the day: Turkish Get Up

Published by Kyle Harrell on Apr 19 2010 | Permalink

Turkish Get Up an exercise for the development of strength, flexibility, and coordination of your entire body.

Adding complex exercises like the Turkish Get Up and variations of will bring into balance areas of your body that might be neglected from more traditional strength training approaches.  Balance is the key to building a strong foundation and addressing areas in need of improvement.

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Heavy Rope Training with Fire Hoses.

Published by Kyle Harrell on Apr 13 2010 | Permalink

Heavy rope training will add variety and intensity to your workout.  Several movements can be performed for an entire body exercise, beneficial for shoulder rehab, stability, and strength training.  Ropes provide multi- joint, multi- plane movements that will deliver an intense conditioning training element to anyone’s workout.

Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com.  They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.

For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose.   Fire stations throw out old hoses when they wear out.  Duct or electrical tape up the ends for handles, and get to work.

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Today’s Tabata : Plyometrics and Kettlebells

Published by Kyle Harrell on Mar 29 2010 | Permalink

Equipment needed for today’s 4 minute conditioning finish (Tabata).

• Box, step, or bench (height that you can jump onto for 10+ reps)

• 2 Kettlebells or dumbbells (weight that you can perform 10+ reps of variety of exercises)

Exercises performed at high intensity for 20 seconds (@10+ reps) / followed by 10 seconds rest for 8 rounds.

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull


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Kettlebell Rundown : Today’s links to benefits of kettlebell training.

Published by Kyle Harrell on Mar 23 2010 | Permalink

This week’s collection of blog posts and web links is all about the benefits and advantages of kettlebell training.

  • ACE Study on Kettlebells- The American Council on Exercise study shows how a 20 minute workout w/ kettlebells is a powerful fitness builder.
  • Riverside Kettlebells- An extensive list of advantages and benefits of kettlebell training over other training methods.
  • From Palo Alto, CA, Mark Reifkind gives you five reasons why kettlebell training could be your simple solution to improving fitness, flexibility, strength, and stamina.

Be sure and comment with your favorite links.

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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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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.