Monday, September 26, 2011

New Kettlebell Workout and QnA

I apologize for not getting a QnA out on Friday morning. Fortunately, I had some good questions from Facebook that I want to review here.
You'll get the Kettlebell version of the world-famous Metabolic Resistance Training workouts. Not to be missed.
Now to our QnA...
Q: What are your best 3 resources for fat loss information? - Scott Rawcliffe, Certified Turbulence Trainer

Scott, great question.
1) The info I learned in university
2) Pubmed for new research studies
3) Email discussions with Alwyn Cosgrove
(And you'll get what I learn from all of those sources in your TT Certification Newsletter each month, trust me.)
Q: I see a lot of debate between planned progression in a single focused program versus doing a different workout everyday. I see merits to both. What is your take? - Justin

Hi Justin, thanks for your question.
I wouldn't change the workout every day.
When I put together a program, I am looking for specific adaptations to training, and you won't get those by changing the workout every day.
Turbulence Training uses focused 4-week programs.
Here's how I look at it...
Would a pro athlete do a different random workout every day?
And I train my clients with the same mindset I would use to train an athlete.
Q: I am a beginner to working out and I have a hard time doing lunges. I lose my balance. What can I do instead? - Mary

Great question Mary. I see this all the time, and recommend that most people work their way up to lunges. This is NOT a beginner exercise.
Here's my "leg exercise progression list". Work your way down this list, as this will build up strength and balance for you to be able to do lunges in the future. Once you can do three sets of fifteen repetitions for an exercise you can graduate to the next one.
2-Leg Hip Bridge/Extension
2-Leg Stability Ball Curl
1-Leg Hip Extension
Wall Ball Squat
Bodyweight Squat
Prisoner Bodyweight Squat
Split Squat
Reverse Lunge
Forward Lunge
Mastering the split squat before the reverse lunge allows you to work those muscles with less balance requirements. As you know, the forward lunge is tough, and shouldn't be attempted unless you can conquer split squats and reverse lunges first.
Now for some great reader feedback...this from Dan Dunn on the TT Facebook page.
"Hi Craig, end of week 6, 12 pounds lighter and a lot more energy, sleeping better and looking better. Had my vitals taken the other day, the med tech looked at me and asked me if I was a runner. I had to laugh, I really don't like running. Not bad for a 54 year old grandpa. Keep up the good work." - Dan Dunn
Thanks Dan, you keep up the great work too.
Start strong and finish strong this week,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
PS - If you have a question, just drop by the TT FB page here to ask it here.
And don't forget...
This is another great program from a Certified Turbulence Trainer.
Sale ends on Wednesday.


Mon said...

Craig!!! I am sorry to ask again, but I am really stuck with this dilema....
Will using your regular TT training with lower sets for the upper body help me increase muscle mass in my lower body without increasing muscle mass in my upper body?

PS. I am not aiming to lose any weight, but actually want to gain some in my lower body.

How many sets for upper body vs. lower body should I aim for?

Thank you for your time!

Craig Ballantyne, CSCS, MS said...

I recommend you use the other program I suggested.