FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
What the H? You need to get into shape – TM is coming to town in less than two months!
Check out what Mustache Man is doing to prepare (on his 45th birthday, none the less):
And then go sign up for the FVT Mud Run Event Prep program, starting next Monday, April 20th at 6pm:
=> FVT Mud Run Event Prep 2015 (registration closes THIS Friday at midnight)
Train hard, and talk soon –
– Forest Vance
Lead Instructor, FVT Mud Run Event Prep
https://www.forestvancetraining.com/mudrun2015-2
Just got back from a great weekend w the fam in Tahoe – so much fun!
We’ll be back up in the Tahoe area in a couple of months for a big Mud Run event … and I couldn’t help but think about and start planning a bit for the training program we are organizing at FVT.
I’ve prepared a kettlebell / bodyweight – based mud run workout for you today … this is awesome to help you get ready for your upcoming mud run, or just for a fun, fat burning, lean-muscle-building training session you can do at any time.
Enjoy!
– Forest
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Kettlebells are very effective for developing:
Dynamic/isometric strength
Anaerobic/aerobic conditioning
Quickness and explosive power
Flexibility/mobility
Mental toughness
ALL things you’ll need at a Mud Run event!
So – I’ve put together a Mud Run kettlebell workout for you.
Please note – this is NOT the be-all-end-all of your event prep. You need to be training outside, doing some long runs, preparing physically and mentally for the
events you’ll be facing, etc.
But incorporate this one into your overall routine … and it’ll also get you thinking about how your workouts should be structured leading up to the event.
MUD RUN KETTLEBELL/BODY WEIGHT WORKOUT
Fast run .25 mi
50 Kettlebell swings (divided into as many sets as needed)
Fast run .25 mi
3 Turkish get ups ea side (alternating sides each rep)
Fast run .25 mi
15 pull ups (divided into as many sets as needed)
Fast run .25 mi
20 burpees (divided into as many sets as needed)
Repeat for 2-3 rounds total
Additional workout notes:
Workout is best done on a track/soccer field/etc. where one could do the prescribed reps of an exercise, run the .25 mi and return to same area to complete the next exercise
“Fast” run means fast for you – a good rule of thumb would be about a 7/10 on an intensity level scale, with one being the easiest and 10 the hardest
For the swings, pull ups and burpees – you may divide the total number of reps into as many sets as needed, but you cannot move on to the next interval run before you complete the total number of prescribed reps. For example, to complete 15 total pull ups, you might do one set of six, rest 20 seconds, do a set of five, rest 20 seconds, and do a final set of four.
Make sure to include a SMR/joint mobility/dynamic stretch warm up
In conclusion, KB’s are a great implement to use in your training for a mud run event. While this Mud Run kettlebell workout is NOT the be-all-end-all of your event prep, it’s a great place to start – and to get you thinking about how to put together your training sessions.
Thanks for reading, and talk soon –
Forest Vance, Level II Certified Russian Kettlebell Instructor
PS – FVT Mud Run Event Prep training starts Monday, April 20th at 6pm … details and grab your spot HERE
Another FVT monthly Challenge Workout is in the books!
Folks come to us to lose fat, build muscle, and feel great … but they also want fun and challenging workouts to keep them motivated and excited! And that’s what our monthly challenges are all about.
This month, it was the FVT Band Challenge … see the full workout below.
And BIG shout outs to our new band earners – awesome stuff, you earned ’em! 🙂
(Black)
Richanne R
Jeff V
(Grey)
John W
Gina M
Morgan B
Ellen R
Lilia K
Denise P
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** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)
1 — KB swings – 16k for women, 24k for men
45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band
2 — Push ups – knees for women, toes for men
Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.
Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.
15 for grey
30 for black
3 — Pull ups
Any grip (pull up or chin up)
women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black
4 — Burpees
NO push up at bottom
8 rounds of 20 seconds work / 10 seconds rest
5 each round for grey – must maintain pace
7 each round for black – must maintain pace
It’s a common problem for the aspiring (or even experienced) mud runner.
For whatever crazy reason, they sign up for a mud run. They’re pumped and excited and tell all their friends/co-workers/etc. But soon enough, reality sets in … and they realize they’re actually going to have to TRAIN for it!
They realize that they’ve never done anything exactly like this. That one of these events requires a unique blend of endurance, functional strength, and mental toughness to complete successfully. And that they need a great plan to get them ready for race day!
*FVT Mud Run Event Prep 2015 Starting Monday, April 20th – learn more HERE
These events are crazy – that’s for sure. But the good news is that preparing ahead of time, both mentally and physically, can help make sure you’re READY come race day.
3 Tips to Crush Your Next Mud Run
1. Practice Carrying Odd Objects
During your event you may have to carry different objects like heavy logs, or even people if there is a partner carry obstacle. A simple and helpful way to prepare for this is by doing an overhead walk. You can use a kettlebell or a dumbbell, just pick a heavy weight that you are able to press overhead. Start by pressing the weight overhead and locking your elbows out. Biceps should stay even with your ears as you practice walking around the room with your weight locked out over your head.
Another exercise you can try is the farmer’s walk. Again you can use kettlebells or dumbbells but the weight should be a little heavier for this one. You’ll be holding a weight in each hand and keeping your arms down by your side. Practice walking for distance with this one, walk around the room several times or around the house or building.
* Don’t forget to check out the FVT Mud Run Event Prep 2015 Starting Monday, April 20th! Learn more HERE
2. Do Lots Of Pull Ups
Upper body strength and upper body pulling strength in particular is very helpful in these mud run events. For example if you’re scaling walls, you’re going to need upper body strength and pull ups help with this, especially practicing tactical type pull ups. Tactical pull ups are where you use a thumbless grip with lots of ab activation and use strict form.
Pull ups also help strengthen your grip which you’ll need for obstacles such as monkey bars and rings. If you can’t do a pull up initially, there’s several ways you can work up to it. You can start by doing body rows, partner assisted pull ups, or using resistance bands to boost yourself up.
3. Train For The Elements
If you do all of your workouts inside the comforts of a gym, you won’t be prepared for adverse weather conditions come event day. So as mentioned before, train in the water, train outside in the heat and the cold, run in the rain, etc. Try to forecast what the conditions might be like based on the time of year and location where you’re doing your mud run and try to train in those conditions if possible.
Also, think about what the terrain might be like. If there will be hills, train for them. If you live in a flat area, set the treadmill on a steep incline at the gym.
If there will be rocky conditions, it’s important to train in that type of terrain versus only doing road running.
To sum up, prepping for your upcoming mud run should be taken very seriously … it’s a tough event that you need a unique combo of endurance, functional strength and mental toughness to complete successfully. I hope these tips are a great starting point to get you ready for your upcoming race!!
And don’t forget – the FVT Mud Run Event Prep 2015 is starting Monday, April 20th. Click the link below to learn more about it now:
=== >> FVT Mud Run Event Prep 2015
Thanks, and talk soon –
Forest Vance, MS, CPT, FNC, RKC II
Our upcoming mud run event prep program is all you need to get ready for your upcoming mud run – and this is your official invitation to join in the action!
=> Click here to grab your spot now
When you sign up for this special 8 week training program, here’s what you’ll get:
1) Once per week 45 minute training sessions, initially meeting at the FVT Land Park / Midtown – area studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas.
2) Special workouts to help you prepare for the race – with things in mind like:
Total body strengthening
Building functional muscle
Increasing flexibility and mobility
Improving cardio endurance
Improving mental toughness
Getting you stronger, faster, and more athletic!
3) Workout activities will include, but not be limited to:
Running
Plyometrics
Kettlebell exercises
Body weight moves
“Stretching” – normal and “exotic” variations
Obstacle-specific exercises/workouts
Workouts will be held on Mondays at 6pm, beginning April 20th and going through June 8th. Here are the currently scheduled training times:
Monday, April 20th @ 6pm
Monday, April 27th @ 6pm
Monday, May 4th @ 6pm
Monday, May 11th @ 6pm
Monday, May 18th @ 6pm
Monday, May 25th @ 6pm
Monday, June 1st @ 6pm
Monday, June 8th @ 6pm
4) In addition to the once per week group workout, you’ll also get access to a special Facebook group where I’ll post workouts from each week, training tips, and much more.
You’ll be able to interact with folks that are participating in the program here outside of regularly scheduled training sessions. Even if you have to miss a training session here or there, you can rest assured you’ll still have workouts to complete on your own.
5) I’m also going to throw in a FREE digital copy of my “20 Tips to Crush Your Next Mud Run” report when you sign up today.
I wrote up this special report after recently completing a mud run myself. This is like “insider information”, and in it, you’ll find tips and tricks like:
Specific drills you need to practice before the event – these aren’t things you’d do every day in your workout program, but they’re key to your success!
Strategies to improve your mental and physical toughness for the event
How to structure your cardio workouts to best simulate and prepare for what you’ll be experiencing in the race
What specific fitness qualities are most important for mud run success
The non-fitness drills you need to practice (odds are you’ve never thought of these!)
And much more …
=> Click here to grab your spot now
Questions? Shoot me a message and let me know! Hope it works out – SUPER pumped for this thing!
Thanks, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Ok, FVT Mud Run Event Prep 2015 is LIVE!
We have limited spots for this special training program, so be sure to grab your spot ASAP if you want in:
=> FVT Mud Run Event Prep 2015
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
PS – SUPER pumped for this – get all the details here: FVT Mud Run Event Prep 2015
Boy oh boy. The Walk a Mile in Her Shoes event is happening on Saturday, May 3rd … and somehow I have agreed to participate again 🙂
Walk A Mile in Her Shoes is an international event in which men embrace the opportunity to raise awareness about the serious causes and effects of sexualized violence. I will be joining over 1000 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes.
All funds raised for the event go towards ensuring 24 hour services are available for victims of sexual assault and domestic violence in the Sacramento, CA area.
It will be a great experience. I am sure that (unfortunately) lots of pictures will be taken … which (also unfortunately) we’ll share with you when all is said and done 🙂
My personal goal is to raise $500. Any amount that you would like to contribute is MUCH appreciated. Just click the link below to go to my personal DonorPage and give now:
=> Forest’s personal Walk a Mile in Her Shoes DonorPage
And – if you are in the Sacramento area, would love to have you join me at the fun filled event festival on May 3, 2015!
Thanks so much for your support. Have a great day, and talk soon –
Forest Vance
Owner and Head Trainer, Forest Vance Training, Inc.
Hey hey! Happy Monday.
Just a few quick things for ya today:
1 – KCRA A-list
Voting has been open for a couple of weeks now for the KCRA A-list … we are a little late to the party, but still got to represent! Click HERE to go on the site and vote for FVT as best personal trainer in Sacramento. Thank you so much for your help! 🙂
2 – Mud Run Training Program
We are organizing a team for a big mud run event – can’t say the name publically, I got in trouble last time around for naming our training program after the event … if you don’t know and you want to know, just ask 😉 – so:
— Think about registering and doing it with us! It’s on the weekend of June 13th in the Lake Tahoe area
— We are also thinking about doing a special training program at FVT to help you get ready. This would be a thing where we would meet 1x per week at FVT and/or in outdoor surronding areas (like the park) to do mud run – specific training. I would also put together a training program that you would follow on your own to get you ready for the event – a running plan to help you prepare, we’d set up a private Facebook group so you could communicate with other who are in training, etc.
Let me know if you are interested in a special “Mud Run Training” program at FVT! If we get enough interested, we’ll make this thing happen 🙂
3 – FVT Nutrition Coaching Group
We have ONE spot left in our Nutition Coaching group … if you are interested, learn more and submit your application at the link below:
=> FVT Nutrition Coaching Group
That’s it for now! Have a great day, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training