Total Tension Kettlebell Complex

…nt or breaking your wrist after losing balance on a small base of support. Total Tension Kettlebell Complex Here is the plan. On Monday, grab a pair of kettlebells you can strictly press 6-8 times after one clean, and pyramid the press while keeping the reps in the rest of the drills at one. Starting with a single, add a rep to your press every set until you can no longer go up without compromising form. Then work back down to one. Your sets might…

The Tension Day

…kettlebell quarter get-up Deadlift lockout Power breathing How to Train on Tension Day Start your Tension Day with whatever warm-up or lack of thereof that you know to be safe and effective for you. Then perform three moderately hard sets per exercise. Keep your reps low, 1-3. Keep isometric contractions in the 5- to 10-second range. Rest for several minutes between sets, walking around and doing fast and loose drills. Finish stronger than when yo…

Simple & Sinister + Heart Rate Training

…your swings—its magnitude and timing. High tension will spike the HR, but total tension at the lockout is non-negotiable—this is hardstyle. But this tension does not need to be maintained throughout the set, except in heavy double swings that are no longer ballistic; they are what Jeff O’Connor called “fast grinds.” One can find moments of relative rest during the float and the backswing, which will lower the HR without compromising the swing’s p…

5 Simple Tips for a Stronger Pistol

…oor — without changing your posture, losing your balance, or releasing the tension. Lift your right leg without releasing any tension. 3. Bolt Down Your Foot It goes without saying that before squatting on one leg, you should be able to stand on it without falling over. In the pistol, your knee has to manage a great amount of force. It needs to be as stable as possible. In order for the knee to be stable, your hip and your ankle must be mobile (as…

Get a Heavier Military Press With the One-arm One-leg Push-up

…t’s about reducing leverage. Reducing leverage necessitates more full-body tension with each passing progression. With each increasingly difficult progression, leakages in tension are no longer mere leakages, they’re full-on roadblocks to you successfully completing the movement. Full-body tension is not just the goal, it’s the requirement. Seeing as how this is our goal for improving our strength with kettlebells and barbells, leakages and weakne…

Easy Reg Park: A New Program to Train Your Basic Six

…-1-1) for a total of 8 reps. Later, you will progress to 5 sets of 2 for a total of 10 reps. At that point, keep the total of 10 and try to reduce the number of sets. Your end goal is 2 sets of 5 reps. Do not feel obligated to follow any particular progression template. One week, you might be “almost there” at 5-3-2, and the next week you might “regress” to 1-3-4-2. As long as you uphold the technical standard, ebbs and flows won’t matter much. Un…

The Bottoms-Up Experiment

…ining exclusively in the BU position. Foremost, the amount of feed-forward tension created is shocking. Remember that the medicine or poison of any prescription is in the dose. The overall volume is quite low, allowing you to complete multiple sessions per week. However, the time under tension is quite high, making waving the intensity very important. Keep the bell size manageable and own every rep.  Intensity Options One of the most interesting a…

The Top 5 Ab Training Mistakes

…eight, and barbell — are obsessive about building strong abs. Consider the Total Tension Kettlebell Complex as an example. You can always keep it Kettlebell Simple & Sinister. On the given plan the efforts are brief and intense — 10 reps per set in the swing and 1 in the get-up. The get-up has a dynamic spine flexion component that cramps your abbies the way the sit-up never could. Feed-forward tension is addressed through bracing and power breath…

Strength in Numbers: A Case for Push-up Endurance Training

…ing from 32kg-44kg. This was prior to push-up training and almost half the total volume of the next one and a half plus years. From 6/26/2015 to 2/28/2017, I performed a total of 1518 presses (925 kettlebell and 593 barbell). Only 255 of the kettlebell presses were 32kg and above. 540 of the barbell presses were in the above mentioned eight-week program designed using Plan Strong. This is my bench press volume over the last two and a half years: 7…

Tactical Strength Challenge: Spring 2014 Results and Tips

…st seminar 1,000-pound deadlifter Andy Bolton emphasized the importance of tension over and over and over. Because tension equals strength. Ollie: Walk up to the bar, don’t hesitate or overthink it, pull yourself toward the bar keeping your whole body under tension while inhaling sharply through the nose and squeezing your abs. Look at the wall in front of you, grab the bar, and squeeze the hell out of it. Without a pause, take the slack out of th…