Friday, November 11, 2011
Wednesday, November 9, 2011
Thursday, October 20, 2011
Tabata This
Tribute to Dr Izumi Tabata on his birthday for creating the most wicked metabolic conditioning protocol in modern times.
Tabata this (with 1 kettlebell):
1. Goblet Squat
2. Pull Over
3. 2H Swing
4. Goblet Push Press
Let me know your scores.
Tabata this (with 1 kettlebell):
1. Goblet Squat
2. Pull Over
3. 2H Swing
4. Goblet Push Press
Let me know your scores.
Thursday, October 13, 2011
Thursday, September 29, 2011
Wednesday, September 14, 2011
Friday, August 5, 2011
What do you think of kettlebells?
Updated 2 May 2013
Since the kettlebell boom in English speaking America in recent times in early 2000s, many other English speaking first world countries have also been partaking in the "kettlebell revolution".
A lot of the marketing materials give the impression that and say things along these lines:
-Kettlebells are better than cardio.
-Kettlebells are better than conventional weight training / lifting.
-Kettlebells are better than conventional weights.
Etc.
There can be other claims but to keep things simple, let's just use these broad categories of statements as examples.
Now, let me burst your bubble. These statements are not fair comparisons. They are comparing apples and oranges. In some sense they can be true, but as in all things, there is no hard and fast rule, aka "it depends". Allow me to explore in greater detail the claims made by these statements and their implications.
But before i go further, you need to have a background knowledge of: the Time is more important than the Technique, the Technique is more important than the Tool.
Kettlebells are better than cardio
This is an illogical statement. Kettlebell is a Tool, cardio is a Time / Protocol. Can you say "dumbbells are better than cardio" or "barbells are better than cardio"? It doesn't make sense.
Yes i know that it refers to "kettlebell training" rather than the equipment itself. But still "kettlebell training" is a very vague statement. Just like the barbell can be used for Bodybuilding, Powerlifting, Weightlifting and many other purposes, the kettlebell can be used for these same purposes.
"Kettlebell training" makes as much sense as "barbell training" or "dumbbell training". It does not give you the slightest hint of the fitness goal(s) being trained for nor the Time / Protocol of the training. The same Tools can be used for fat loss, muscle gain, strength & conditioning and many other purposes. Any of them can be used for 5x5, 3x10, 3x5, 10x3 etc. If you like, kettlebells can also be used for cardio or other nonsensical training Protocols, like "toning", "shaping", "slimming", etc.
More on cardio
The majority of people's idea of "cardio" is "long slow distance (LSD) cardio", aka "steady state cardio".
While there is nothing wrong with LSD if it fits your fitness goals (e.g. to run a marathon), if you are looking for efficient fat loss, it is not that efficient. There are much better suited training Protocols for fat loss, like High Intensity Interval Training (HIIT).
The problem is not that LSD is not good. The problem is that people do not know what Protocols to use for their fitness goals. Blame it on improper programming, not the Protocol. The body only knows how to adapt to the demands imposed upon it by you (SAID). You choose the Protocol based on your fitness goals.
Kettlebells are better than conventional weight lifting
Again, same point like the one above, an illogical statement. Kettlebell is a Tool, weight lifting (whether conventional or not is not the matter) is a Technique.
I do agree that the "classic techniques" of kettlebell lifting (eg. swing, clean, snatch) differ from barbell or dumbbell based systems, but beside these, both kettlebells and dumbbells / barbells can be used for the same exercises (eg. turkish get up, any variations of presses and other pushes, rows etc.).
In other words, you can use dumbbells for "kettlebell lifts" or kettlebells for "conventional weight training". You can even use kettlebells for curls if you like.
Granted the Technique varies to a degree when using different Tools. But if you are not a professional athlete who needs to perform with that specific Tool, then it really does not matter so much as doing the Exercises specific to your needs.
More on conventional weight training
What the majority of people know as "conventional weight training" is isolation exercises, possibly an overemphasis of the bench press and using machines, which are "non-functional".
Most people cringe when told about the real lifts: squats hurt your knees, deadlifts hurt your back, overhead lifting hurt your shoulders. But these lifts the real thing about "conventional weight training". Of course there are many more good exercises in "conventional weight training" and they are not to be shunned. It is because of some "rehab gurus" or some misinformed "fitness experts" that these ideas get into the mainstream and giving real weight training a bad rep.
Couple that with improper Protocols and other programming variables and the public will be tricked into believing that "conventional weight training" does not give them the results they want.
Blame it on misinformation, not on "conventional weight training". This is NOT real "conventional weight training", this is a misrepresentation. This is improper weight training. There are many good "conventional weight training" systems and programs out there, only if the public care to find out about them. There is nothing bad nor wrong about "conventional weight training" that needs to be replaced with "kettlebell training".
Kettlebells are better than conventional weights
A weight is a weight. As long as it has mass and therefore exerts weight on the user, it has fulfilled it's purpose. Does it matter so much what shape it is to you? It does matter to a degree, but that is outside the scope of this discussion.
A tool is just a tool. A tool is useful for what it is intended for. It is not useful for what it is not intended for. You wouldn't use a screwdriver to drive a nail, would you?
Which mode of transport is better? Walking, bicycle, motorcycle, car, ship, plane? Neither. Each is better in its own way depending on what it is used for. You wouldn't walk halfway round the globe, would you? Neither would you take a plane to the shop round the corner. Yes you could (i.e. effective), but it is a stupid idea to do that (i.e. inefficient).
So whether the weight is shaped like a kettle, or it is simply a rock, a bag of sand, a bar etc. it does not matter so much. It depends more on the Exercises you are doing. Some Exercises are done better with a kettlebell than dumbbbell. Some the other way around.
Conclusion
The kettlebell is just a tool in the tool box. There is no magic in the kettlebell. As if owning one would instantly turn you into a superman. Same applies to barbells, dumbbells, Clubbells or any other fitness Tool in the market that have marketing materials that say that their Tool is better than this, better than that blah blah blah (think TRX, Purmotion, wobble boards, Bosu Ball, Swiss Ball etc.). As if without owning one, you are training your body less.
The bottom line to a good fitness program is well, programming. I say it again: even if you have nothing with but your bodyweight you can have good training. Check out Primal Stress if you haven't. It contains many unconventional bodyweight exercises.
No matter which tool you use, the key to fitness (whatever fitness means to you) is the same: hard work.
Nevertheless, if you already have kettlebells and want to learn non-conventional ways to train with them, do check out TACFIT Kettlebell Spetsnaz.
Since the kettlebell boom in English speaking America in recent times in early 2000s, many other English speaking first world countries have also been partaking in the "kettlebell revolution".
A lot of the marketing materials give the impression that and say things along these lines:
-Kettlebells are better than cardio.
-Kettlebells are better than conventional weight training / lifting.
-Kettlebells are better than conventional weights.
Etc.
Kettlebells
There can be other claims but to keep things simple, let's just use these broad categories of statements as examples.
Now, let me burst your bubble. These statements are not fair comparisons. They are comparing apples and oranges. In some sense they can be true, but as in all things, there is no hard and fast rule, aka "it depends". Allow me to explore in greater detail the claims made by these statements and their implications.
But before i go further, you need to have a background knowledge of: the Time is more important than the Technique, the Technique is more important than the Tool.
Kettlebells are better than cardio
This is an illogical statement. Kettlebell is a Tool, cardio is a Time / Protocol. Can you say "dumbbells are better than cardio" or "barbells are better than cardio"? It doesn't make sense.
Yes i know that it refers to "kettlebell training" rather than the equipment itself. But still "kettlebell training" is a very vague statement. Just like the barbell can be used for Bodybuilding, Powerlifting, Weightlifting and many other purposes, the kettlebell can be used for these same purposes.
"Kettlebell training" makes as much sense as "barbell training" or "dumbbell training". It does not give you the slightest hint of the fitness goal(s) being trained for nor the Time / Protocol of the training. The same Tools can be used for fat loss, muscle gain, strength & conditioning and many other purposes. Any of them can be used for 5x5, 3x10, 3x5, 10x3 etc. If you like, kettlebells can also be used for cardio or other nonsensical training Protocols, like "toning", "shaping", "slimming", etc.
More on cardio
The majority of people's idea of "cardio" is "long slow distance (LSD) cardio", aka "steady state cardio".
While there is nothing wrong with LSD if it fits your fitness goals (e.g. to run a marathon), if you are looking for efficient fat loss, it is not that efficient. There are much better suited training Protocols for fat loss, like High Intensity Interval Training (HIIT).
The problem is not that LSD is not good. The problem is that people do not know what Protocols to use for their fitness goals. Blame it on improper programming, not the Protocol. The body only knows how to adapt to the demands imposed upon it by you (SAID). You choose the Protocol based on your fitness goals.
Kettlebells are better than conventional weight lifting
Again, same point like the one above, an illogical statement. Kettlebell is a Tool, weight lifting (whether conventional or not is not the matter) is a Technique.
I do agree that the "classic techniques" of kettlebell lifting (eg. swing, clean, snatch) differ from barbell or dumbbell based systems, but beside these, both kettlebells and dumbbells / barbells can be used for the same exercises (eg. turkish get up, any variations of presses and other pushes, rows etc.).
In other words, you can use dumbbells for "kettlebell lifts" or kettlebells for "conventional weight training". You can even use kettlebells for curls if you like.
Granted the Technique varies to a degree when using different Tools. But if you are not a professional athlete who needs to perform with that specific Tool, then it really does not matter so much as doing the Exercises specific to your needs.
More on conventional weight training
What the majority of people know as "conventional weight training" is isolation exercises, possibly an overemphasis of the bench press and using machines, which are "non-functional".
Most people cringe when told about the real lifts: squats hurt your knees, deadlifts hurt your back, overhead lifting hurt your shoulders. But these lifts the real thing about "conventional weight training". Of course there are many more good exercises in "conventional weight training" and they are not to be shunned. It is because of some "rehab gurus" or some misinformed "fitness experts" that these ideas get into the mainstream and giving real weight training a bad rep.
Couple that with improper Protocols and other programming variables and the public will be tricked into believing that "conventional weight training" does not give them the results they want.
Blame it on misinformation, not on "conventional weight training". This is NOT real "conventional weight training", this is a misrepresentation. This is improper weight training. There are many good "conventional weight training" systems and programs out there, only if the public care to find out about them. There is nothing bad nor wrong about "conventional weight training" that needs to be replaced with "kettlebell training".
Kettlebells are better than conventional weights
A weight is a weight. As long as it has mass and therefore exerts weight on the user, it has fulfilled it's purpose. Does it matter so much what shape it is to you? It does matter to a degree, but that is outside the scope of this discussion.
A tool is just a tool. A tool is useful for what it is intended for. It is not useful for what it is not intended for. You wouldn't use a screwdriver to drive a nail, would you?
Which mode of transport is better? Walking, bicycle, motorcycle, car, ship, plane? Neither. Each is better in its own way depending on what it is used for. You wouldn't walk halfway round the globe, would you? Neither would you take a plane to the shop round the corner. Yes you could (i.e. effective), but it is a stupid idea to do that (i.e. inefficient).
So whether the weight is shaped like a kettle, or it is simply a rock, a bag of sand, a bar etc. it does not matter so much. It depends more on the Exercises you are doing. Some Exercises are done better with a kettlebell than dumbbbell. Some the other way around.
Conclusion
The kettlebell is just a tool in the tool box. There is no magic in the kettlebell. As if owning one would instantly turn you into a superman. Same applies to barbells, dumbbells, Clubbells or any other fitness Tool in the market that have marketing materials that say that their Tool is better than this, better than that blah blah blah (think TRX, Purmotion, wobble boards, Bosu Ball, Swiss Ball etc.). As if without owning one, you are training your body less.
The bottom line to a good fitness program is well, programming. I say it again: even if you have nothing with but your bodyweight you can have good training. Check out Primal Stress if you haven't. It contains many unconventional bodyweight exercises.
Nevertheless, if you already have kettlebells and want to learn non-conventional ways to train with them, do check out TACFIT Kettlebell Spetsnaz.
Monday, May 30, 2011
What Are Clubbells And Why Should I Bother About Them
Updated 2 May 2013
Introduction
Clubbells are weighted clubs. They are a weight training equipment. However unlike conventional weight lifting, they are also well suited, and even more so, for swinging and leverage exercises.
There are also unique leverage lifting movements that can't be done with a balanced weight like a dumbbell, like the front leverage press.
For the same reason, Clubbells can be swung and great torque can be produced by swinging them. As the speed of swinging goes up, the torque experienced by your body goes up by a factor of two (ie squared).
Micro loading adjustable. Just adjust the distance of your grip from the centre of mass and you have adjusted the resistance instantly, without plate changing, shot filling or other hassle.
Other Features and Benefits
Slim profile: can be manipulated around the body safer than other larger diameter equipment like dumbbells or kettlebells, going through the 6 degrees of freedom with less chance of hitting your body.
Slim profile: can be placed in the back position without danger of hitting your back or your head which can happen if you try to do the same with dumbbells or kettlebells.
Introduction
Clubbells are weighted clubs. They are a weight training equipment. However unlike conventional weight lifting, they are also well suited, and even more so, for swinging and leverage exercises.
UFC Champion Andrei Arlovski with the Clubbell (image courtesy of Rmax)
History
Clubbells have their roots in the ancient strength & conditioning systems of Indian, Persian and Russian club swinging. Heavy clubs have unique features which conventional weights do not have, as such swinging heavy clubs have very different and unique benefits which conventional weight lifting do not offer.
Main Feature: Leverage, and Its Benefits
The first thing you notice when you pick up a Clubbell is that they feel heavier than their weight. This is due to the large displacement of the centre of mass from the grip, which could be up to 3 feet away.
For this reason, in lifting movements eg. torch press, it is much much harder to keep it stable, compared to a kettlebell bottom up press. Even 15lb can pose a tough challenge for a seasoned lifter.
There are also unique leverage lifting movements that can't be done with a balanced weight like a dumbbell, like the front leverage press.
For the same reason, Clubbells can be swung and great torque can be produced by swinging them. As the speed of swinging goes up, the torque experienced by your body goes up by a factor of two (ie squared).
Micro loading adjustable. Just adjust the distance of your grip from the centre of mass and you have adjusted the resistance instantly, without plate changing, shot filling or other hassle.
Other Features and Benefits
Slim profile: can be manipulated around the body safer than other larger diameter equipment like dumbbells or kettlebells, going through the 6 degrees of freedom with less chance of hitting your body.
Slim profile: can be placed in the back position without danger of hitting your back or your head which can happen if you try to do the same with dumbbells or kettlebells.
The back position (image courtesy of Rmax)
Longitudinal grip: in swinging movements, when the Clubbell is in line with the arm, the grip goes through the fingers rather than against the fingers. This stimulates sensitivity in the grip (selective tension) and is harder than a conventional transverse grip.
Conclusion
The Clubbell can be used to replace most movements that are possible with dumbbells and kettlebells, this include swinging, pressing and exercises which go to the back position.
However some movements like the press cannot be done with the Clubbell without too much grip involvement. For safety, one handed high rep torch pressing is definitely not recommended.
Choose the right tool for the right job.
To get started with Clubbell training, check out TACFIT King of Clubs:
To get Clubbells in Singapore, contact me and i'll get you in touch with the local supplier.
Wednesday, May 18, 2011
What are the Recommended Programs for a Beginner in CST
Updated 2 May 2013
So are you a beginner to fitness or a beginner to the world of Circular Strength Training? Don't know where to start? Hopefully this guide would get you going.
I'll classify the options available for you according to the fitness hierarchy:
1) Health
2) Mobility
3) Function
4) Attributes
5) Physique
Please note that i recommend mostly electronic (ie downloadable) products because it is much easier on the logistics from the buyer (YOU) point of view. No shipping cost, instant downloads, unlimited access to download page are the pros of e-products versus DVDs or books.
Health & Mobility
These two points really come together. The method of pain relief we use in CST is movement, aka mobility. The best program in this category is none other than Intu-Flow. Now available in a convenient downloadable format in the Ageless Mobility Package.
It is the most comprehensive joint mobility program and system i have ever come across. And it doesn't need you to have a background in anatomy to use it. It is an intuitive system, as suggested by the name "Intu".
Mobility & Function
Programs from the second ring of Prasara Bodyflow Yoga would be best for these purposes. Note that mobility is a function and mobility is not restricted to isolated joint movements but also refers to whole body movement.
Dedicated programs available currently are Prasara Primer and Prasara A Flows.
Function
What is functional training? Simple. aAnything that you do to improve you in your chosen activity, whatever that may be.
However here we are refering to normal and common human movements (functional training for life), not specific sporting or athletic activities. Things like squatting, lunging, lifting, swinging, throwing etc. Even before you look at functional training for sports, you need to be able to be functional for life.
Training to be functional for life makes you functional for sport. But the reverse may not be true.
Every program in CST is functional, therefore it is redundant for me to list out all the programs under this point.
Attribute
Attribute training basically refers to strength & conditioning. Strength refers to ability to produce force. Conditioning refers to the ability to sustain repeated effort.
Many people say they want to be strong. Yet a lot of them have no idea what they want to be strong in.
To be strong overall is to be a jack of all trades. You cannot be strong in everything at the same time.
To be really strong, i mean really strong in something needs specific training. Who is stronger, a gymnast or a breakdancer? A boxer or a wrestler? A weightlifter or a powerlifter? You can argue until the cows come home and there is really no one answer to this.
If you are just starting out and have no idea what your weaknesses are and what you want to be strong in, the currently best available program to delve into would be the TACFIT 26. This has the widest variety of protocols, exercises and tools so far. The biggest back for your buck.
Yes, TACFIT 26 is a conditioning program with a lot of "light" exercises. Light here means lighter than conventional barbell exercises, but not that light, using up to 32kg kettlebell and 45lb Clubbell. You would not build maximal strength with TACFIT 26 but more of using your current level of strength in unconventional ranges of motion.
Physique
Every program in CST has some effects on fat loss and muscle gain. Actually any training you do has an effect on your physique, it is just a matter of degrees. Some programs may produce more of a fat burning effect than others and vice versa.
For fat loss, some programs you can start with would be those that use the Tabata Protocol. Primal Stress program, included with the TACFIT 26 package is ideal for this goal.
If you just like to purchase Primal Stress on its own, go here:
For muscle gain, to me the conventional approach to mass gain with "To be strong, lift heavy. To get big, lift heavy a lot of times" with basic barbell exercises a la Starting Strength makes more sense if you disregard the 6 degrees of freedom.
Disclaimer
Note that i do not have all the programs from CST. However i have enough programs and have done enough of them to have an informed opinion to recommend you what to do. And i am biased toward TACFIT. I love the simplicity of the protocols in TACFIT. This does not mean that the rest are not as good. They are. All programs from CST are some of the best and most innovative fitness programs out there. Also note that they are fitness programs, not sport specific programs. The only sport TACFIT is designed for is fighting. However that does not mean that it won't help you in other sport.
So are you a beginner to fitness or a beginner to the world of Circular Strength Training? Don't know where to start? Hopefully this guide would get you going.
I'll classify the options available for you according to the fitness hierarchy:
1) Health
2) Mobility
3) Function
4) Attributes
5) Physique
Please note that i recommend mostly electronic (ie downloadable) products because it is much easier on the logistics from the buyer (YOU) point of view. No shipping cost, instant downloads, unlimited access to download page are the pros of e-products versus DVDs or books.
Health & Mobility
These two points really come together. The method of pain relief we use in CST is movement, aka mobility. The best program in this category is none other than Intu-Flow. Now available in a convenient downloadable format in the Ageless Mobility Package.
Mobility & Function
Programs from the second ring of Prasara Bodyflow Yoga would be best for these purposes. Note that mobility is a function and mobility is not restricted to isolated joint movements but also refers to whole body movement.
Dedicated programs available currently are Prasara Primer and Prasara A Flows.
What is functional training? Simple. aAnything that you do to improve you in your chosen activity, whatever that may be.
However here we are refering to normal and common human movements (functional training for life), not specific sporting or athletic activities. Things like squatting, lunging, lifting, swinging, throwing etc. Even before you look at functional training for sports, you need to be able to be functional for life.
Training to be functional for life makes you functional for sport. But the reverse may not be true.
Every program in CST is functional, therefore it is redundant for me to list out all the programs under this point.
Attribute
Attribute training basically refers to strength & conditioning. Strength refers to ability to produce force. Conditioning refers to the ability to sustain repeated effort.
Many people say they want to be strong. Yet a lot of them have no idea what they want to be strong in.
To be strong overall is to be a jack of all trades. You cannot be strong in everything at the same time.
To be really strong, i mean really strong in something needs specific training. Who is stronger, a gymnast or a breakdancer? A boxer or a wrestler? A weightlifter or a powerlifter? You can argue until the cows come home and there is really no one answer to this.
If you are just starting out and have no idea what your weaknesses are and what you want to be strong in, the currently best available program to delve into would be the TACFIT 26. This has the widest variety of protocols, exercises and tools so far. The biggest back for your buck.
Yes, TACFIT 26 is a conditioning program with a lot of "light" exercises. Light here means lighter than conventional barbell exercises, but not that light, using up to 32kg kettlebell and 45lb Clubbell. You would not build maximal strength with TACFIT 26 but more of using your current level of strength in unconventional ranges of motion.
Every program in CST has some effects on fat loss and muscle gain. Actually any training you do has an effect on your physique, it is just a matter of degrees. Some programs may produce more of a fat burning effect than others and vice versa.
For fat loss, some programs you can start with would be those that use the Tabata Protocol. Primal Stress program, included with the TACFIT 26 package is ideal for this goal.
If you just like to purchase Primal Stress on its own, go here:
For muscle gain, to me the conventional approach to mass gain with "To be strong, lift heavy. To get big, lift heavy a lot of times" with basic barbell exercises a la Starting Strength makes more sense if you disregard the 6 degrees of freedom.
Disclaimer
Note that i do not have all the programs from CST. However i have enough programs and have done enough of them to have an informed opinion to recommend you what to do. And i am biased toward TACFIT. I love the simplicity of the protocols in TACFIT. This does not mean that the rest are not as good. They are. All programs from CST are some of the best and most innovative fitness programs out there. Also note that they are fitness programs, not sport specific programs. The only sport TACFIT is designed for is fighting. However that does not mean that it won't help you in other sport.
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