Mike Mahler - Mahlers Aggressive Strength Kettlebell Workshop Manual Страница 4

EDT Program Option One:

Monday and Friday: Upper Body

PR Zone 1 (20 Minutes)

Two-arm military pressRenegade RowFive minute break

PR Zone 2 (15 Minutes)

Kettlebell Alternating PressKettlebell Alternating RowTwo minute breakCore Work: 2x5 (two sets of five) of Windmills

Wednesday and Sunday: Lower Body

PR Zone 1 (Twenty Minutes)

Front Squats with two kettlebellsOne-arm snatchFive minute break

PR Zone 2 (Fifteen Minutes)

One-arm KettlebellOverhead SquatDouble Kettlebell Swings

EDT Program Option Two:

Day 1: Monday and Friday

PR Zone 1 (20 Minutes)

One-arm kettlebell military pressChin-upFive minute break

PR Zone 2 (15 Minutes)

One-arm floor pressesOne-arm kettlebell rowTwo minute breakCore Work: 2x25 (two sets of twenty-five) Kettlebell pass between the legs

Day 2: Wednesday and Sunday

PR Zone 1 (Twenty Minutes)

Front Squat with one kettlebellOne-arm snatchFive minute break

PR Zone 2 (Fifteen Minutes)

One-legged SquatOne-arm Kettlebell swing

For more information on EDT, visit Coach Charles Staley's website at www.edtsecrets.com

HOC/Kettlebell Combo For Serious Fat Loss!

High Octane Cardio (Hoc) is based on a style of conditioning that boxers often used called "roadwork." Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOC takes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOC programs that are done three times a week to eradicate that gut of yours:

HOC Option One Beginner Program

Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:

First pass: 10 one-arm Kettlebell swings

Second pass: 10 one-arm Kettlebell snatches

Third pass: 10 one-arm Kettlebell clean and jerks

Fourth pass: 25 Kettlebell pass between your legs

HOC Intermediate Program

First pass: 20 One-arm Kettlebell snatches with each arm

Second pass: 20 One-arm Kettlebell swings

Third pass: 15 Clean and push presses with each arm

Fourth pass: 35 Kettlebell pass between your legs

Fifth pass: 20 One-arm Kettlebell snatches

Sixth pass: 20 Kettlebell pass between your legs

Advanced

First pass: 25 One-arm Kettlebell Swings

Second pass: 10 One-arm Kettlebell Clean and Jerks

Third pass: 20 Kettlebell Pass Between Your Legs

Fourth pass: 25 One-arm Kettlebell Snatches

Fifth pass: 15 Clean and Push Presses

Sixth pass: 20 Kettlebell pass between your legs

Seventh pass: 15 One-arm Kettlebell Swings

Eighth pass: 10 One-arm Kettlebell snatches

HOC Option Two Program

This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.

Beginner

On this program take a one-minute break between each round of boxing and each kettlebell set.

One minute heavy bag round10 One-arm Kettlebell snatchesOne minute heavy bag round25 kettlebell passes between your legsOne minute heavy bag round10 One-arm kettlebell SwingsOne minute heavy bag round25 kettlebell passes between your legs

Intermediate

Same as above, only extend the heavy bag rounds to two minutes.

Advanced

Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.

Tips

There are several ways you can incorporate these workouts into your current regimen.

1) You could do one HOC workout per week to gradually work into it.

2) You could cut back on other kettlebell training and do two HOC workouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually.

3) You could do HOC three times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.

Basic Kettlebell Program For Strength And Conditioning

Monday-Wednesday-Friday

Option One:

One-arm Kettlebell clean and press: 3x6-10One-arm Kettlebell Bent Over Row: 3x6-10One Legged Squat: 3x6Windmill: 2x5One-arm Kettlebell snatch: 3x10

Monday-Wednesday-Friday

Option Two:

Two-arm Kettlebell clean and press: 3x6-10Two-arm Kettlebell Bent Over Row: 3x6-10Front Squats With Two Kettlebell: 3x10-12Turkish Get-up (Squat Style) 2x5Double Kettlebell Swing: 3x10-12

Biography

Mike Mahler is a strength and conditioning coach based in Santa Monica, CA. Mike has been a strength athlete for over ten years and is a Senior level certified kettlebell instructor. The Senior level classification means that Mike has assisted in certifying aspiring kettlebell instructors. Mike has done over twenty kettlebell workshops in the past year across the US and overseas in London, England. Mike is considered by many to be the most experienced kettlebell instructor in the US.

In addition to working with athletes around the world, Mike has two regular columns in Fightscene Magazine. Also, Mike has written over fifty articles that have been published in magazines such as: Ironman Magazine, Exercise Magazine For Men, Testosterone Magazine, Bodybuilding.com, and Exhilarate Magazine.

Training Style

Mike's strength training style is focused on making athletes stronger and faster and building strength and conditioning that will carry over to various athletic activities. In addition, Mike's style of training emphasizes the importance of developing mental strength and character. While, Mike's primary focus is working with combat athletes, hundreds of everyday people have benefited from his articles and workshops. If you want to build a great physique and be as strong as you look, then Mike's Aggressive Strength training is for you. Visit Mike's Website at www.mikemahler.com for more information.