February 7, 2010
With Senior RKC David Whitley
and RKC Team Leader Yoana Snideman
RKC Team Leader Franz Snideman
This DVD is very unique as it explains in detail the foundational rope exercises that we use in our training studios in San Diego. If you have not used ropes you must try them because they get the body very fit and conditioned in a very short period of time. In the next 3 to 5 years you will start seeing almost every gym in the country with Ropes. We have been fortunate enough to always gravitate toward the best training methods and mark my words; ropes will be HUGE in the fitness industry.
Here is what's covered in the DVD:
*Learn how to successfully integrate kettlebells and ropes for maximum fitness, fat loss and overall conditioning.
*Be an early adopter! Men's health recently called rope training the "2009 Best Cardio tool of the year." Be one of the first trainers in your area to use this incredible tool.
*Discover over 30 rope drills that you can instantly use and apply to your training.
*Learn how Franz and Yoana utilize kettlebells and ropes for power and speed athletes.
*Learn over 10 drills that combine ropes and body weight exercises.
*Learn how to successful design programs for your clients with kettebells and ropes.
*Learn how to perform the actual Kettlebell / Rope programs that Franz and Yoana use with their clients and in classes.
*Learn how to effectively SMOKE your client in less than 5 minutes with one Rope/ Kettlebell Complex.
Get the DVD Here!
Those would constitue the basic movements you would need to be able to perform well and with precision.
Power to us all! I certainly hope civilization doesn't end tomorrow :)
Okay...........I have a confession to make! I am so tired of hearing girls talk about their "FEAR" of getting bulked up by lifting weights. What a crock of sh*t. My lovely wife Yoana weights barely 110 pounds is not "big" or "bulky". Most women erroneously believe that weight training means huge muscle growth. Well, muscle growth is a great goal and one that I believe we should all do...but gaining muscle is just flat our difficult. Any muscle a women gains is for benefit and is not a "negative" at all.
In fact I would claim that most muscle gain on a woman would probably make them smaller, not bigger. Just look at Yoana. She is not big. If you were to take ruler measurements of her arms, hips, abdomen and thighs, they would probably be much smaller than the average woman. The bottom line is that gaining muscle will make you look harder, more dense and more athletic. Gaining muscle is very hard work and takes years of proper nutrition, recovery and intelligent training. The fear of getting huge is based on a myth and just isn't a reality for most women.
The goal of women should be similar to men..........get strong, stay strong, be strong.
Yoana is stronger than most average men. Give a 24kg kettlebell to most men and they will not stand up with it, and definitely not as gracefully as Yoana does.
Bottom line....lift weights......perform big movements like Turkish Get Ups, Presses, Pull ups, Deadlifts, Squats, Cleans, Swings and Snatches and watch your body get hard, ultra strong and watch your stamina / conditioning go through the roof!
Let us know what you think about this post and the video!
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Of all the bio-motor abilities, POWER may be one of the most important. What exactly in power? Power is the ability to express the strength you have quickly and explosively. A Powerlifter who can deadlift 700 pounds is exactly more strong than he is powerful. Powerlifting should actually be called STRENGTH LIFTING because all that matters is that the weight eventually gets off the floor. There is no time limit in powerlifting. A heavy deadlift may take the athlete 15 seconds to get up. But if the deadlift is eventually finished than it is a valid and legal lift.
Olympic lifters are true power athletes, as are sprinters. Moving a weight off the floor as in the barbell clean and jerk requires tremendous strength and POWER. Watch an accomplished Olympic lifter and you will see that bar fly up very quickly. Or watch a 100 meter sprinter burst out of the starting blocks and you will see POWER.
Research has shown that elderly people don't fall because they lack cardiovascular endurance or balance, they fall and break their hips because they lack power. They lack the ability to recruit their muscles quickly and therefore their "breaking" mechanism turns on too late or even worse, doesn't turn on at all. That is when the broken hips and fractured pelvises eventually get the best of many elderly people.
If you are still alive, you need to work on POWER! Regardless of your age, power is a quality that will make you make faster, make your body more resilient and frankly will improve your quality of life!
Watch as Yoana takes you through a POWER workout based on speed and quickness!
Please let me know your thoughts about Power training and Yoana's workout!
There are few exercises as effective as the pull up for upper body strength and power. This version that I'm going over in the video is called the tactical pull up, which is exemplified by a rigid, tight body and contracted mid section. Ideally the tactical pull up will have more narrow grip than I am showing in the video.
Please leave your comments on the video. I would love to hear what you all think about pull ups!!!
The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss - by Franz and Yoana Snideman, RKC Team Leaders
How to Effectively Combine Sandbag, Kettlebell, and Rope Training!
Each day will consist of 8 hours of jam packed information. This seminar is HANDS ON, so come ready to learn and ready to work. You will be moving, training and challenging yourself with some of the best conditioning tools out there.
Sandbags, Kettlebells, Ropes and DVD Products
will be available for purchase at a discounted price!
If you have questions e-mail us at: email@example.com
In this video Yoana explains how to progress from a pistol on a high box, to a low box and then eventually all the way down to the ground. The pistol is one of the best single leg exercises you will ever do. Is it challenging? Big time. But if you get this exercise down you will not only have a highly powerful strong set of legs, you will have legs with muscle and less bodyfat.
People always ask us for abdominal exercises. Well, here you go then. For less than ten dollars you can purchase a wheel and when performed properly, your ABS will get stronger and will get more toned ( I hate that word). Check out as Yoana and I show you how to perform the "evil wheel" the correct way.
Also keep in mind that no exercise will melt off fat from the midsection if you are wolfing down too many calories on a daily basis. Long term you must cut your calories and optimize the quality of food you take it. Remember the term, "Junk in, Junk out." If you eat junk food just remind yourself that the cells in your body will be replaced with the food that you are eating. Do you really want your eyeball tissue and liver cells to made from Krispy Creme doughnuts and Big Macs?
Double kettlebell drills are a favorite of mine. If you have never done double KB drills you are missing out! You can keep the movements rather basic as the increased weight will provide quite a new challenge. The double KB drills will work you, BIG TIME! Check out this video where I demonstrate a very effective double KB routine! Enjoy!
Kettlebell training flat out works. Most of you know that by now. But what many of you may not know is how effective rope training is, especially when added to kettlebell training. Check out the video to see Yoana take you through a challenging kettlebell bell / rope combo fat loss routine!
Yoana and I stopped by the RKC Booth at the LA Fitness EXPO over the weekend. It was great seeing other RKC's there and thanks to Justin Garfield and Pavel for putting it together. We didn't stay long but did manage to film a couple of kettlebell execsies!
This is our client and friend Michael Maher's son John Maher, one of the best up and coming BIG WAVE riders in the world. John absolutely SHREDS these waves!