Blog | FVT - Part 59

[free] Functional Workout from Combat Sports for Fitness

Have you ever seen great martial artists in action?

They posesss amazing functional strength!

These athletes do things with their bodies that 99% of the population cannot.

The good news is, that same 99% CAN get many of the same benefits and results – if they change up their exercise routines.

See, with traditional weight training, you often gain strength, but end up losing flexibility, mobility, and overall athleticism.

That’s why we use many of these special same training methods that great martial artists and fighters use in our every day programming at FVT.

Because we know that our clients want this same functional strength that will help them perform and live better in sport, and every day life.

You can get a taste of these special training methods FREE at our upcoming event:

“Combat Conditioning” – Themed Group Workout @ FVT

Our very own coach Donald has trained in martial arts for over 20 years, and has obtained a third degree black belt in the Kajukenbo Self Defense System.

The strength and conditioning protocols used in this training system are unorthodox, but highly effective.

And he is going to give us a little taste of the secret sauce at a special themed boot camp workout on Thursday, February 27th at 6pm!

This workout will be held at our 7485 Rush River Drive location.

These bodyweight-based training methods will have you highly challenged, but energized and renewed at the same time. Get ready to learn how to increase strength, flexibility, conditioning, and total-body fitness.

The best part? Current clients can also bring a friend or family member for free! Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout by entering their contact information here: https://forestvance.wufoo.com/forms/z7mqd5c0v54y1t/

Look forward to seeing you there!

-The FVT Team

Presidents Day KB/BW Workout + New FVT “Body Type” Quiz

Happy Presidents Day!

We just finished off a fun and challenging Boot Camp workout here at the FVT studio this morning, figured I’d share so that you can try it at home. You’re going to try to get 45 reps of each exercise in the allotted time (because, of course, there have been 45 US presidents). Check it out:

Presidents Day KB/BW Workout

AMRAP in 90 seconds – each exercise
2 rounds total

— Kennedy Kettlebell Swings (goal = 45 reps each round)
— Polk Pushups (goal = 45 reps in two rounds)
— Lincon Lunges (hold KB in goblet position for added weight) (goal = 45 reps in two rounds)
— Roosevelt Recline Rows (goal = 45 reps in two rounds)
— Jefferson Jumping Jacks (goal = 45 reps each round)

New FVT “Body Type” Quiz

We are testing something new. Want to give it a try? It’s called the “body type” quiz.

I have been thinking about this for quite a while. See, you may not know this, but you have a specific body type, that is going to respond best to a specific training approach.

If you are not getting the results you want, it may not be your fault!

So if you want to help test this, here’s how it works:

1 – Respond to this email with answers to the questions below
2 – I’ll respond back personally and let you know the approach you should be taking to your training for best results, and which of our products / services would best help you get there

Cool?

Here are the questions:

1 – When you look in the mirror, which of these seems to be the most visually prominent?

A – muscle
B – fat
C – bone

2 – How do your shoulders compare to your hips

A – shoulders narrower than hips
B – same width (approximately)
C – shoulders are wider than hips

3 – Which of these body types best describes you?

A – pencil
B – hourglass
C – pear

4 – If you grab one wrist with your other hand’s middle finger and thumb, what happens?

A – middle finger and thumb overlap
B – middle finger and thumb touch, but barely
C – there’s a gap between my middle finger and thumb

5 – When it comes to your weight, which of the following patterns best describes your life experience?

A – I have trouble gaining weight
B – I can gain or lose weight without too much trouble
C – I gain weight easily and have a hard time losing it

6 – How did your body look before you started on bad diet / exercise habits?

A – long and lanky
B – strong and compact
C – soft and full bellied

Again:

1 – Respond to this message with answers to the questions below
2 – I’ll respond back personally and let you know the approach you should be taking to your training for best results, and which of our products / services would best help you get there

Thanks, talk soon!

-Forest Vance
ForestVance.com

“Base Building” – Bodyweight Cardio Workout

Can you believe we’re already halfway through February?

The weather is starting to get nicer and it’s staying light longer, which means it’s great timing to start thinking about getting some outdoor workouts again!

*We are thinking about putting together a next level conditioning group for the spring – we would meet weekly and do workouts like this one, as well as give you extra conditioning work to complete on your own during the eight week program. Reply to this message if it sounds like something that you might be interested in, and we will get the group going if we have enough people that wanna do it!

Try this bodyweight cardio workout on for size:

“Base Building” – Bodyweight Cardio Workout

Set your timer for 45 minutes. You can walk. You can jog. You can run. Do the intensity that is right for YOU.

Important thing here is that we are trying to keep your heart rate at about 70-70% of (220-your age). So if I’m 38, 220-38 = 182, 70% of that is 127, 75% of that is 136, I want to be right in that zone. We’re going for a longer duration, easier effort here, and we are working on building our aerobic base. Use a heart rate monitor or manually count using the method below: https://www.move.va.gov/docs/NewHandouts/PhysicalActivity/P09_HowToT akeYourHeartRate.pdf

Another thing that you can try, that I have personally had GREAT success with, is the “run-walk-run” method. This PDF outlines exactly how to do it: http://jeffgalloway.com/pdf/walkbreaks.pdf

THEN – every 5 minutes, you are doing to stop and do:

:30 high plank hold
10 burpees
15 bodyweight squats

Thanks, and have a great day!

-Forest

“Combat Conditioning” – Themed Group Workout @ FVT

Our very own coach Donald has trained in martial arts for over 20 years, and has obtained a third degree black belt in the Kajukenbo Self Defense System.

The strength and conditioning protocols used in this training system are unorthodox, but highly effective.

And he is going to give us a little taste of the secret sauce at a special themed boot camp workout on Thursday, February 27th at 6pm!

This workout will be held at our 7485 Rush River Drive location.

Look forward to seeing you there!

-The FVT Team

[video] Kettlebell Basics Combo #1

Check out this throwback video. I originally put it up in 2010.

The house we lived in at that time was pretty small, and the backyard was tiny… but I still had room for this awesome kettlebell workout!

Wanted to share, because I get so many people telling me time, space, and equipment are obstacles to getting their workouts in.

With this one, you work all your major muscle groups, get some strength work, AND train your cardiovascular system, all in about 15-20 minutes.

All you need is one kettlebell and a positive attitude!

And stay tuned, I have a new 28-day KB combo/complexes program dropping tomorrow:

Kettlebell Basics Combo #1

3 single arm swings
3 clean, squat and presses
3 snatches

Repeat 10x right, 10x left for time.

Next time you want to get a great full body workout in 15-20 minutes, using just a single kettlebell, give this one a go.

And if you want our help in teaching you how to use kettlebells safely and effectively, drop us a line HERE.

To your continued success!

-Forest Vance, owner, FVT Boot Camp and Personal Training

Kettlebell Turkish Get Up: Half and “Foot Switch” Variations

For a stronger body and increased mobility, try the kettlebell Turkish get up. It’s a total-body workout, all in one move!

In today’s video, I show two beginner / entry – level variations of the movement. These are great if you are just learning the exercise, working around an injury, or don’t quite yet have the mobility or core strength to do the full version.

Check out the video below.

And if you want our help learning how to do these KB moves (and many more!), I want to invite you to get started with a free Test-a-Trainer session at FVT. Fill out the contact form linked here and put TEST A TRAINER in the subject line: https://www.forestvancetraining.com/contact

“KB Body Revival” – week 1, day 2 workout

Today I want to take you through a workout from my “Kettlebell Body Revival” program.

This is a full 28 day workout plan that is included free when you pick up a Lifetime Kettlebell Fitness.

While this program is designed specifically with the 40’s, 50’s and beyond crowd in mind… I will tell you right up front, it is NOT just an “easier” version of our regular kettlebell workout plans.

We just look more closely at the big picture in terms of programming, take into account things like volume, intensity, and frequency (I’ll link up the article I posted yesterday where I covered each of those points in more detail, below), and more.

Check it out:

“KB Body Revival” – week 1, day 2 workout

PART 1

This workout starts with kettlebell presses. You’ll do five reps on the right, and five reps on the left … rest as needed, and continue on to do four sets of five total on each side.

*video exercise demos linked in full program
*recommended KB weights included in full program

PART 2

Do three rounds of the following circuit, moving quickly but resting as needed:

— walking lunge with kettlebell at side (complete all reps on one side before switching to other side) – 10 per leg
— hanging leg raises – 10
— 12 push ups

PART 3

(beginner) One hand kettlebell swing

(advanced) kettlebell snatch

Do 50 reps as fast as possible, using any combination of reps on either side. Prioritze perfect form! Time yourself, and see if you can get slightly faster every workout.

Again – my 28-day Kettlebell Body Revival course is a program you get FREE when you pick up a copy of Lifetime Kettlebell Fitness.

And the cool thing is, you get the amount of strength you need, AND total-body conditioning… so that you can do workouts like this three or four times per week, and get a complete fitness solution.

So, if you’re looking to:

— Improve the ability to do what you love
— Eliminate the pain of getting older
— Feel up to 20 years younger
— Gain strength
— Prevent injury
— Build functional fitness at ANY age

Check out my Lifetime Kettlebell Fitness program today at the link below:

=> Lifetime Kettlebell Fitness

And here’s to your continued success!

-Forest Vance
ForestVance.com

PS – Here’s the link to the article I posted yesterday in case you missed it:

“Wait ’till you get to be my age!” (3 tips for continued gains in your 40s’s, 50’s and beyond)

“Wait ’till you get to be my age!” (3 tips for continued gains in your 40s’s, 50’s and beyond)

“Wait ’till you get to be my age!”

People used to say that to me all the time when I was in my teens, 20’s, and early 30’s.

Typically in response to me telling them about the latest fitness challenge or event or thing I was training for.

Well, sorry.

I call BS.

The “wait ’till you get to be my age” mentality is, quite frankly, an excuse.

You can absolutely continue to train hard, and get continued gains, in your 40’s, 50’s and beyond.

We have dozens of men and women at our studios, and hundreds that are loyal followers of my online newsletter, that are in their 40’s, 50’s and beyond, and that are still training at a high level, and are very fit.

There are many, many, many examples you could find doing a quick internet search too.

And so far, we can’t turn back the clock and get younger, so it’s something that’s out of your control anyway – so why waste time thinking or complaining about it?

HOWEVER… it’s not the same as when you were 18.

You need to take a different approach, for sure.

So here are 3 tips to help you keep training hard and stay very fit, in your 40’s, 50’s and beyond:

*Check out Lifetime Kettlebell Fitness for my full training program designed for men and women 50+

1 – Less time at higher intensity

Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted.

This is expressed commonly as a percentage of 1 rep max (1RM).

So if you’re doing 3 sets of 5 reps at 75% of your one rep max on the deadlift, that would be an intensity prescription.

For older lifters, you need to make sure you’re not spending too much time at higher intensities.

You need more recovery, your body just can’t handle going in and trying to max out on the bench press every Monday.

You CAN get into that 85-90% intensity range for certain short bursts … you just have to be careful, and know what you are doing.

2 – Less frequency

Frequency refers to how many training sessions are performed per week.

This is individualized, and a lot of it depends on your training background.

But one thing is for sure, if you are over the age of 40, you very likely will do better on a little less frequency than more – three times per week seems to be perfect for most men and women.

3 – Less total training volume

Volume refers to the number of muscles worked, exercises, sets, and reps during a single session.

I know that when I was 18, I could train for 90 minutes, 5 days per week, and be fine. I’d recovery, stay injury-free, and make continued gains.

Now, if I attempted a program like that, I’d break myself in a matter of weeks 🙂

You might not be able to tolerate and recover from, and might do better on, less total training volume at a more advanced age.

You CAN keep training hard, and get GREAT results, in your 40’s, 50’s and beyond.

You just need to be smart about it, and realize that you need to adjust some variables.

The three tips I covered in today’s article are a great start.

I also have a full kettlebell training program for people over 50 – check it out at the link below:

==>> Lifetime Kettlebell Fitness

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com