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Category : workout of the day

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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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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Workout of the day : 100 Burpee Challenge

Published by Kyle Harrell on Nov 30 2009 | Permalink

The burpee is a great dynamic warmup, and it’s variations can be combined for a terrific conditioning training session.  If you are traveling or just want to get outside and enjoy the open air a burpee challenge is a great alternative total body conditioner.  The video below has some great complex combinations with some variations of the burpee.  Single leg, pushups, renegade rows, bosu ball pushup burpees, med ball slam burpees, and more can be used in any combination to give yourself a burpee challenge.  The two examples are of the 100 rep variety, but you can always start at 50 and work your way up.

Xtreme Outdoor Fitness’ 100 Burpee Challenge with a few more variations including the kettlebell swing burpee.

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Workout of the day : Celebrity Circuit

Published by Kyle Harrell on Oct 9 2009 | Permalink

Workout of the day: A backyard DIY workout with bodyweight and kettlebell exercises.

-Step ups: @25-30 reps or for time 20-30 seconds. Be explosive and drive off top foot.

-Kettlebell Towel Swings: @8-10 reps both directions. Great shoulder and trunk warmup, Variations include (standing and from squat position)

-Bodyweight Squats: @15-25 reps

-Burpees:@8-10 reps. Add a push up and jump to a burpee to increase intensity.

-Elevated Spiderman pushups: @10-20 reps. Elevated feet, hands, or both or ground level this is a nice twist to a great bodyweight exercise.

-Front squat/ Front squat w/ overhead press: @8-10 reps. One hand or two.

-Kettlebell swings: @16-20 reps

-Kettlebell Towel Curls and or overhead tricep extension: 10-15 reps.

-Elevated Knee Tuck Pushups: @15-20 reps. Variation of the spiderman

Repeat for 2 or 3 more rounds.  Reps are listed to give you an idea, don’t get hung up on counting reps. Keep it simple, and do @10 reps of everything, or set a timer for 15-25 seconds and forget about counting reps.

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DIY workout. Push-ups and pull-ups

Published by Kyle Harrell on Sep 12 2009 | Permalink

cross-over-push-up

Today I finish the 3 week pushup and pullup challenge.  Based on the principle of synaptic facilitation this is a sure fire way to stimulate growth and add muscle confusion to your training. No gym, no problem do it at home with your DIY pull up bar.  You can add resistance to your push ups by elevating your feet on an exercise ball or chair.  If you are able to perform 25+ push ups at a time, substitute some of the reps with dips, and explosive push ups.

Pull ups: shoulder width grip or wider, palms facing out, from hang.

3 weeks, 6 days a week, 100 push-ups and 50 pull ups a day.

Additionally, I trained shoulders and legs a couple of times during the week.  Kettlebell swings, snatches, overhead press, pistols, and squat variations.  Try it for yourself.

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Travel workout

Published by Kyle Harrell on Mar 5 2009 | Permalink

Next time you travel, give yourself 20 minutes in your hotel room or the sidewalk.  Some of my most enjoyable days traveling for work have been when I took off for a sight-seeing jog in new city.  A couple of years ago, I had been heavy on the strength training side and light to non-existent on any other training.  I had however, made it a point to take a jog when on all my overnight trips.  Exploring a new city helped make it enjoyable instead of so much work.

Bad weather, no problem.  Burpees, body weight squats, lunges, push ups, split jump squats– take your pick and get a sweat going without leaving the room.  It will make that meeting or the day on the trade show floor a little more bearable.  Getting your blood and those endorphins flowing will make you glad you didn’t hit that second snooze.

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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.