BootCamp Bray

Friday 21st September 2012:

Skillwork & Mobility:
- Front Squat
- Overhead Squat

Workout:
- 600m Run
- 21 KB Thrusters/Pushups
- 400m Run
- 15 KB Thrusters/Pushups
- 200m Run
- 9 KB Thrusters/Pushups
- 100m Sprint

*Weights for KBell Thrusters are 8kg-20kg.

Been looking forward to training with Mike Mahler for a long time! Get to pick his brain on Sunday, can't wait for it!

Mike Mahler's Kettlebell Course - Fitter London Mike Mahler's Level 1 and 2 kettlebell training and hormone optimisation workshop in London, October 2011, hosted with Fitter London's Matt and Keris support...

Friday 14th September 2012:

Skillwork:
Hinge Movement Patterns:
- Deadlift
- Power Clean
- Kettlebell Swing

Workout:
On The Minute Every Minute Thrusters, reps are:
- 1st Min - 2 reps
- 2nd Min - 4 reps
- 3rd Min - 6 reps
- and so on for 10 Minutes

Take 5min Break then:
2 Rounds For Time:
- 400m Sprint
- 30 KB Swings
- 20 Situps
- 10 Burpees

*Weights are Thrusters (30kg/15kg) and Swing (20kg/12kg)

We always incorporate Kettlebells into our training and do a lot of Swings. It is an amazing exercise and is a beautiful display of powerful hip extension, one of the most ballistic movements an athlete can perform. Becoming strong and proficient in a Swing has a multitude of carry overs and anyone seeking an improvement in Sports Performance should include it in his/her training. Here's a good article outlining the improvements in Vertical Jump the Swing also seems to produce for athletes: http://breakingmuscle.com/kettlebells/using-kettlebell-swings-improve-vertical-jump

Using Kettlebell Swings to Improve Vertical Jump Years ago I used the kettlebell swing to improve their jumping ability. I didn't know why it worked at the time, but new research looks into the relationship between the swing and explosive strength.