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/
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
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
OR
(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.
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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:
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:
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.
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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:
What it’s all about: A progressive and systematic 5-week training series to help you learn the basics of barbell training (deadlift, bench press), and take your strength to the next level.
Work with (trainers leading the series): Forest or Kendall
What you get: (5) 30-minute personal training sessions over 5 weeks; scheduled based on availability / convenience
Reply directly to this message for details and to sign up.
Here’s to getting stronger in 2020! –
-Forest Vance, Owner, FVT Boot Camp and Personal Training
Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest
Workout
– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30
Continue this sequence non-stop for 18 minutes
Cool Down
5 minutes of static stretching – tight muscle groups only
To celebrate, we are going to hold a special themed boot camp workout at FVT – 1530 X Street tomorrow, Thursday, January 30th at 6pm.
We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season. Get ready for a fun and exhausting workout 🙂
