Two a days - Its not just for football

Quick little blurb about training twice a day.

Probably thinking "well ain't that overtraining?"

Maybe. Everyone is different. Handling stress, fatigue, and training as such. Combating over training in this manner can be pretty simple when you go after it right.

Two-a-days can help this.

Not saying you need to train balls out double duty every single day BUT you can do a similar workout to reinforce the skills used in a prior workout. Poliquin even cited in one of his blogs quite a while ago about training similar muscle groups on the same day with about 5-7 hours apart. Granted most would think this is crazy and complain about "well I have a hard enough time getting ONE workout much less TWO every day!" Thats to each their own. But if you got a serious goal in mind don't trick yourself into thinking that one and done is the standalone approach to training.

Some of you may already be training twice a day and not realize it. If you got a workout in would you turn down a pickup game later on citing that you already got some work done and thats all you're allowed? Hope not.

Gave me an idea for the future. Now that Ill have my own facility I may be able to throw in some 2-a-days during break and downtime when the kids do not have school. Could be 'fun'.

Quick, easy, but intense Kettlebell workout

I havn't put one of these up in awhile but this ones a doozy.

Setup:
-A few heavier kettlebells are needed. Or at least doubled up on the lighter weights.
-If you sweat a lot chalk may be a good idea

Exercises:
Swings (thats it)

Routine:
Perform 20 swings as fast and as hard as you can. Some know this as 'hardstyle'. I just refer to them as quick swings.
Rest for 1 minuter (60 seconds)
Repeat for 5 to 10 rounds.

Notes:
Check your pulse as you do this workout. Its pretty amazing to watch it spike as high as it will. Especially if you hammer a good weight throughout. I had to get the total weight to around 120-140lbs using a mix of 60's, 70's and a single 125lb KB to get some good results. So don't shy away from the heavy stuff.

If you only have the option of lighter KBs then use only pairs and if that doesn't work go with high swings instead or even snatches.

I wrote a brief summary on my first experience with this workout here - http://thebodyforgeaf.com/effects-of-kb-and-interval.html

Enjoy!

Battling Ropes - Arms and Shoulders Conditioning

...because using 'normal' equipment is too maintstream.

Nah, but in all seriousness who like using dumbbells anymore when you can just swing around a 30lb rope? In this case its more a 25ish pounds of 1.5"x50' polyurethane punishment.

Which reminds me, quick shout out to http://www.contractorsrope.com/ for the awesome deals on ropes. If I had any place to recommend anyone to buy their new ropes I would definitely order from these guys. Not only are their prices cheaper but can't beat free shipping on orders of $300 or more. Saved about $60 bones just on that fact alone.

So, anyways, onto the workout-

This vid is me going through a quick circuit using the "Tabata Method" style of interval training.

Heres the skinny;
Each round is 20s of high intensity work with a very short 10s of rest in between.
The workout lasts a total of 8 rounds or 4 minutes in length.
You can do practically ANYTHING for the exercises but be warned there are some pretty exhausting ideas and workouts out there. Try squatting for example....bleack!

With this particular workout I just picked a bunch of random shoulder and arm movements with the rope that is looped around a weighted down box.