“160 Seconds a Day Keep the Doctor Away!”—Burn More Fat and Improve Your Health without Breaking a Sweat with a Simple Swing Protocol

There is an old Italian proverb that reads “One apple a day keeps the doctor away.” I took the liberty to substitute the apple with 160 seconds. Let me tell you why I did so. The Upsides and the Downsides of Technology Over the past decades the continuous technology innovations have gradually and constantly made […]

Power and Rhythm in the Kettlebell Swing

“Music is the silence between the notes.” Claude Debussy Like a bar of music, a kettlebell swing has points we aim to hit on different beats. The difference between a messy, choppy swing and one that is powerful and graceful, lies in its rhythm. When looking at a swing or other ballistic drills, it can […]

The Seven Basic Human Movements

“How do I put together a program at home?” The simple answer is to include both grinds and ballistics within the seven basic human movement patterns.

The “Revolver” Kettlebell Program

The revolver of the old West had six revolving chambers each holding a ballistic round of instant karma. The legendary six-gun or Colt Single Action Army Revolver, was the handgun of choice of many of the gunslingers of the American wild West. Be they bandits, outlaws, or lawmen, everyone relied on the six-shooter and the […]

Simplify your Strength Programming Using Die-Rolled Variability

What is the best plan for any strength or fitness goal? It’s the one that you will consistently follow. A reasonable program done consistently will deliver better results than a masterminded one that you can’t stick to. Simplifying your programming gives you more time to focus on the doing.  Author Arryn Grogan shares his simple […]