by Matt Basso | February 2011

Kettlebells and battle ropes for conditioning

Well-balanced exercise programs should include exercises for strength and for conditioning.

It's easy for us to get wrapped up in a program that includes exercises that we enjoy, however sometimes it's important to do the exercises we don't, so we can get results. It's natural to want to do the exercises that we're good at because it makes us feel that we are doing well. The confidence we gain from doing exercises that we're good at is great and necessary to motivate us, but it is also necessary to try new things that push us to our limits. If on some consistent bases we don't test ourselves it's unlikely we'll reach our lofty goals.

  Conditioning.

 Conditioning can be a drag. No I'm not talking about basic cardio, I'm talking about conditioning. So what is conditioning? Truthfully conditioning is quite specific, however for our purposes we will give it a general definition. In relationship to this statement “strength and conditioning”, conditioning is going to refer to the body using the oxidative system (I'll write more on energy systems in another blog) for energy. So the strength part of your program will be the “weight lifting” (slower, with more rest) and the conditioning part of your program will be your “cardio” (constant for longer duration).

  When most people think of  the word “cardio”, they think of the treadmill, the exercise bike, the stairmaster, the elliptical machine, and maybe the rowing machine. For this reason, I would like you adopt the word conditioning. Yes, you can use those machines for conditioning, but unless you're training for a specific sport, like marathon running or crew, then  it would be beneficial for you to open your mind to different ways of training the oxidative system.

 Make conditioning more challenging and MORE FUN!

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 Making conditioning more challenging, but more fun simply involves using the right tools. Yes, you can use your body weight http://www.ironlotuspt.com/media/conditioning-routine  but, you can also use medicine balls (http://www.ironlotuspt.com/media/med-ball-conditioning), kettlebells, bosus, agility ladders, hurdles, battle ropes... etc. etc.

 I want to take this opportunity to introduce you to two of my client's favorite tools for conditioning.

 Drumroll please

 The Kettlebell and Battle Ropes

 

If ever there were too pieces of equipment that made conditioning more fun, they would be the kettlebell and the battle ropes. Instead of just running on a treadmill like a mouse or riding a bike and going nowhere. You can use these tools for a variety of movements that keep you from getting bored and challenge your body even more.

 I haven't put any videos up with me using the battle ropes, but I will soon. I do however, have some kettlebell videos up http://www.ironlotuspt.com/media/some-examples-of-kettlebell-exercises and I will be making more.  If you're unfamiliar with the kettlebells  check out my videos to get an idea of what's involved.

 Please ask me specific questions about kettlebells and battle ropes so that I can put up videos that will help you reach your fitness goals while using these tools.

 If you are familiar with kettlebells and battle ropes, try the combination below after your strength workout.

Kettlebll double arm swing - 20, right into single arm swings -10 on each side, right into single arm high pulls -10 on each side

NO REST

Directly into small waves while squating with the battle ropes for 30 seconds.

Do this 3 times with as little rest as possible

 Please let me know how that conditioning routine went for you.

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Please ask questions about kettlebells and battle ropes... You'll be happy you did wink

Peace and Love

Matt

Filed under: Training