Spartan Warrior Workout Club

The Ultimate Kettlebell Workbook

admin — Sun, 31 Jul 2011 16:54:38 +0000

Are you looking for more in depth instruction on kettlebell technique? My new bok, the Ultimate Kettlebell Workbook was released in June and is available through Amazon.com.

If you want to learn more kettlebell lifts beyond the clean and press swings and deadlifts in SWW then check out the new book.

As my way of saying thanks, if you purchase it send me a copy of your invoice & I’ll send you a special little gift or two.

Thanks

Again you can get it on Amazon

Dave

MealMovement – Real Food, Real Easy, Real Tasty

admin — Tue, 28 Jun 2011 18:05:42 +0000

If you could get real food, pre-packaged, almost ready to eat and sipped to your door every month for as little as $10.70/day, what would you think? That the food must taste bad? That it’s full of preservatives and fillers? Well you’d be wrong on both counts.

MealMovement is a new type of meal program. YOU select what You want to eat for breakfast, lunch, dinner and snacks (depending on the program), MealMovement prepares, freezes it in a pouch and ships it all FedEx ground in a special container to keep it frozen. All you have to do is

The One Leg Deadlift

admin — Thu, 19 May 2011 16:03:00 +0000

The One Leg dl or 1ldl is one of the best lifts with a kb. Properly done it works the hamstrings, glutes, especially glute medius and the core really hard. Properly is the key word.

Many people rush all lower body pulling with a kb because they tend to go too light, however even using a light weight you should stay as tight as possible and really focus on the key points which we will address in a moment.

There are a couple of variations to the 1LDL. First you can do them stiff legged, aka Romanian DL, (actually about

Try this One!

admin — Thu, 12 May 2011 19:39:48 +0000

This one is a 20/10 circuit using sandbags (70 & 50) a bell (24k) a rope ( 40ft, 1.5″) and bodyweight. It’s not as easy as it looks! You’ll need one or two sandbags, a kb and a rope

Sandbag Shoulder carry r (70)

Sandbag Shoulder carry l (70)

kb high pull R 24k

kb high pull l 24k

sandbag static lunge (70lb bag on shoulder) R

sandbag static lunge (70lb bag on shoulder) L

1 h rope (both ends in 1 hand varied each round, up/down wave, s wave, outward circle, inward circle) R

1 h rope (both ends

A Random Workout

admin — Fri, 29 Apr 2011 21:31:05 +0000

This was just a random workout I threw together in about 5 mins for myself. I wanted something tough but not killer I wanted various tools, so…

30/10
Ropes (varied from round to round) (1.5″ 40ft PerformBetter.com)
2 h swings (28k all rounds)
band press (black)
full burpees
pulling variations on JungleGYM XT (Y’s, W’s, hugs) or you can use a TRX

5 rounds no rest beyond to 10 seconds between stations
rest 2min
repeat 5 more rounds
20 mins later my arms are quivering

Program 1 Day 8 fix

admin — Fri, 22 Apr 2011 20:07:40 +0000

On page 26 of “Spartan Warrior Workout”, day 8, the 3rd exercise is High Plank. The chart says to do 5 sets of 10 with 30 second rests in between. I do not understand what this means. What is one rep of High Plank? Am I holding it for a certain length of time, or as long as possible? If the answer is as long as possible, am I doing this 10 times for 1 set? I don’t understand. Please help.

The above just came in and as I explained, when I first put this together the exercise for

Eating and Supplementation on the SWW

admin — Thu, 17 Feb 2011 18:03:35 +0000

So you just kicked your own ass doing the WoD and you can barely walk or lift your arms. The first thing you need to do is get some high quality carbs and protein. A great source for this is Prograde’s “Workout” product. It contains the proper mix of carbs to protein (2:1) and uses only organic ingredients.

Another supplement from Prograde that is great for getting your energy levels up and enhancing mood, but is all natural is their BCAA or Branched Chain Amino Acids. Normally you get these from meat but you have to eat a lot of

Program 1 Day 1

admin — Thu, 17 Feb 2011 17:22:13 +0000

The first day of the rest of your life. For the next 30 days or so you should be focused on mastering the lifts if you are a beginner. For those of you who are intermediate work towards improving on the weight you are using and the number of reps. For example if you can do 10 pullups straight work towards hitting 15.

Pullups:Beginner - Just hang on the bar, but don’t let your shoulders come out of the socket. Hand as long as you can, rest for 1 min then hang again ALAP.
To read the rest of this

On Improving Your Numbers

admin — Tue, 18 Jan 2011 00:46:59 +0000

If you’ve been going through the workouts in the book, you should be well on your way to mastering the “300″ workout. Your pullup numbers should be getting pretty high if you’ve been following the programs for 2 or 3 months, same with your pushups. I would also expect to see your deadlifts improve to the point where you can get 30 or more in a row with 135lbs.

If you’ve gotten stuck on anything, DLs, pushups etc take a step back and examine your training logs. Are you taking enough off or light days, using the 4×7 scheme? Are

A cool variation of SWW

admin — Fri, 17 Dec 2010 18:19:09 +0000

One of my clients came up with this as a challenge. Do 5 rounds of this as fast as possible

10 ring pull ups (ring rows/inverted pullups) the closer to parallel your body is the better
10 double suitcase deadlifts
10 pushups
10 box jumps
10 floor wipers (10 each leg alternating sides – 20 total reps) she used and empty Jr Oly bar, I used a pair of 20k bells
10L/10R dead clean and press
do 5 times, for time.

Report back with your times and poundages

I used a pair of 32k for the suitcase DL, a 22″