Explosive Strength + Farmers Walk Workout

by admin on July 25, 2016

farmer walks

The Metabolic Monsters workout I shared with you a few days ago was a hit.

So got another one for you to try today!

Let’s get right into it -

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Explosive Strength and Farmers Walk Workout
from Metabolic Monsters

Cycle through 5 exercises covering the major movement patterns of your body using explosive/power-oriented exercises for low reps all the way through.

As well, instead of taking rest, you’re going to be doing heavy dumbbell Farmers Walks in between exercises to maximize overall workload and the metabolic training effect on your body.

After you finish a circuit, then take 3 minutes rest and go again. Perform this circuit for 2 to 4 rounds. After 4 rounds, your explosiveness will really start to fade and the training won’t be as effective.

Exercise 1 – One-Arm Dumbbell Power Snatch – each arm x 3 reps

In-Between Exercise … Heavy Dumbbell Farmers Walks x 30 feet

Exercise 2 – Explosive Medicine Ball Push-Ups – 3 to 5 reps

In-Between Exercise … Heavy Dumbbell Farmers Walks x 30 feet

Exercise 3 – Bottom Start Front/Back Squats – 1-3 reps

In-Between Exercise … Heavy Dumbbell Farmers Walks x 30 feet

Exercise 4 – Band Chin-Ups x 4-6 reps

In-Between Exercise … Heavy Dumbbell Farmers Walks x 30 feet

Exercise 5 – Dumbbell Stiff-Legged Deadlifts – 2-4 reps

In-Between Exercise … Heavy Dumbbell Farmers Walks x 30 feet

And you’re done … you will have hit literally everything in your entire body with heavy weight while loading yourself during the Farmers Walks done instead of rest.

This Metabolic Monster will develop strength, explosive power (while in a fatigued state) and overall work capacity while cranking up your metabolism.

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That’s a great one to do on your next total body conditioning day.

Check out the full Metabolic Monsters program for 50+ more workouts like it here.

And make it a great week!

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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5-4-3 Hill Training Workout

by admin on July 21, 2016

Team FVT completed the San Fran Spartan Super last weekend:

And I’m not going to lie – it was HARD!!

Not so much the distance … 8.5 miles of running / hiking / walking is challenging, don’t get me wrong … but if you are in condition for it, very do-able …

Not so much the obstacles … though they were varied and challenging, we were pretty well prepared for them …

The course and the conditions are what made this one so brutal.

There were 4 mile or mile and a half hills that were just KILLER.  SUPER steep – almost everyone was slowed to a walk.  The carry obstacles – carrying a sandbag and carrying a bucket of gravel – were on the final two hills, which seemed especially mean :)  It was hot – between 90-100 degrees – with very little shade … and the water stations, surprisingly, were few and far between.

But hey – we all felt GREAT the next day for having accomplished such a feat.

And the reason I am telling you about this in such detail is because I have a killer hill workout for you to try today.

This will help you train for doing something like the Spartan Race, if you are so inclined …

Or you can just use it to get into awesome shape.

It’s from from the Metabolic Monsters workout collection - and it’ll get ya! ;)

Check it out:

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5-4-3 Hill Training Workout
by Nick Nilsson, creator, Metabolic Monsters

Naturally, you’re going to need access to a hill for this circuit. The hill that I use is about 30 degrees incline and about 50-60 meters or so of distance straight up.

Round 1 – Speed/Power Training 

– 5 rounds of 95% speed sprints
– Your rest is how long it takes to walk back down
– By 95%, I mean not full-out sprints. Perform them just slightly under max speed.
– Rest 3-4 minutes before going to Round 2 or until you get relatively complete recovery.

Round 2 – Power/Explosive Training 

– 4 total rounds of kettlebell swing throws up the hill.  You’re going to alternate between two different types of swing/throws.
– First, you’ll do single-arm swing-throws with a smaller kettlebell (I used a 25 lb kettlebell).  After you heave it, run to the landing spot and repeat (start running before it hits the ground).  Do this all the way to the top then walk back down, carrying the kettlebell. That’s your rest.
– Second, do two-arm swing-throws with a heavier kettlebell (I used a 53 lb kettlebell for this). Walk to the landing spot because honestly, it’s bloody impossible to run at that point in the workout. Repeat this all the way to the top then walk back down, carrying the kettlebell. That’s your rest.
– Go back to the first one-arm swing/throws, then finish with another round of twoarm swing/throws. Rest 3-4 minutes before going to Round 3 or until you get relatively complete recovery.

Round 3 – Strength/Endurance Training 

– 3 times up and down the hill without stopping (just turn around and head straight back up) wearing an 85 lb weight vest and two 20-lb ankle weights (to hit the hip flexors). Total extra weight 125 lbs.
– If you don’t have a weight vest or ankle weights, you can do a Farmers Walk carry instead (though you may find your grip gives out partway through…in that case, take a brief rest and continue once you’re able).

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WOOO doggy – that’s gonna be TOUGH!!

Enjoy ;)

And for dozens and dozens more workouts like this one, check out Metabolic Monsters by clicking here.

Thanks for reading, have a great day -

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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The hip hinging movement is something a lot of people struggle with.

It can be hard to both learn and coach. But it’s CRITCIAL to master before you even THINK about swinging a kettlebell.

Here is a kettlebell deadlift variation – called the Face Away from Wall Deadlift – that will help you nail the hip hinge:

Some coaching points:

– Set up facing away from the wall, with your heels approx 18-24 inches away
– The KB is set up between the feet, even with the insteps or even a little further back towards the heels
– Start the move by driving your hips back towards the wall
– The idea is to get that feeling of loading up the hips and hamstrings, pushing your butt backwards, and keeping the back flat

One of the best ways to use this is to do 5-10 reps of the drill right before you do KB swings. It will help you get into the groove and feel the movement pattern and the correct muscles to be using in the swing.

Again – when you do this drill – you are trying to “reach” your hips back towards the wall. Do NOT let your back round. You should have a nice straight line from your hip to your shoulder to your ear when you are at the bottom of the move.

This is one of the drills we use that proves HIGHLY successful to help people “get” the movement. So if you struggle with the hip hinge movement, try this drill today, and see if it helps.

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

PS - Want more help with your kettlebell training form? We have a few spots left in our 21 Day Kettlebells for Fat Loss Challenge, where I’ll work with you personally to do just that – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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The 9 Minute “Fat Burning Multiplier” Workout I shared yesterday was a hit!

So got another one to share with you today.

Before we get to it – an update on the Spartan Race I mentioned in yesterday’s newsletter.

Team FVT ALL finished, and finished strong!

WOW the course was brutal … it was about 8.5 miles, which doesn’t sound too bad … but SOO many hills, almost zero shade, and temps in the 90-100 range …

It was a very serious physical and mental challenge, and I am so proud of everyone who showed up for 8 weeks of training to prepare leading up to the event, and came out on race day with a “finish or die” attitude.

Okay – on to today’s workout:

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9 Minute “Fat Burning Multiplier” Workout #2

Get as many round as possible in 9 minutes of:

10 Cross-Body Mountain Climbers
3x Wide / 3x Narrow Squats (Repeat 2x)
10 Dive Bomber Push Ups

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Give that one a try – NO excuses, ’cause it only takes 9 minutes TOTAL … and there is ZERO equipment required.

And if you’d like more workouts like this one, you can get them here:

=> Metabolic Explosion

Talk soon -

- Forest Vance
ForestVance.com

PS - We are down to the last few open spots in our 21 Day Kettlebells for Fat Loss Challenge – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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My travel schedule is slow here for the next month or so -

Which is GREAT … I appreciate so much the time to be at home and relax with the family.

But come September, things are going to pick up REAL quick again … have something on the schedule most weekends in the fall, right up until the holiday season … and I’ll need to be prepared with some fast, efficient, fat burning, lean muscle building workouts … that can be done wherever I go, with whatever equipment I have access to.

Like this one from my friend Dan Fagella’s Metabolic Explosion program:

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9 Minute “Fat Burning Multiplier” Workout

30-seconds / 30-seconds / 30-seconds <- Repeat 6 Times = 9 minutes

– Split jacks
– Alternate Regular and Diamond Pushups (walk the hands, don’t jump the pushups)
– Reverse Lunges (right left right left etc…)

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So simple … yet SO good!

Great one for your next ZERO equipment home / travel workout.

Check out Dan’s full Metabolic Explosion program at this link for more bodyweight workouts like this one => Metabolic Explosion

… and I’m off to run a Spartan Race in the morning.

Wish me luck! -

- Forest Vance
ForestVance.com

PS - Did you see that registration is currently open for our 21 Day Kettlebells for Fat Loss Challenge?  Details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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21 Day KBs For Fat Loss Challenge

by admin on July 13, 2016

Today is the day.

The 21 Day Kettlebells For Fat Loss Challenge Is LIVE!!

And we are now officially accepting applications.

This challenge is all about losing fat, getting in shape, and making a serious body transformation over the next 21 days … using kettlebells as the training tool of choice.

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

5 – If you have questions about your form / technique on any of the exercises in the program, you can also send me a video of you doing the movement to critique

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You also need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved. Sorry – thanks for understanding!

Also, we can only work with up to 15 folks for this program.   So, the first 15 folks to apply, get approved, and make payment will secure their spots.  I am all about making this an awesome experience for all who get in … and making sure that everyone gets my full attention … so that’s why we have to cap enrollment at 15.  Thanks for understanding about this as well.

Thanks – and look forward to (potentially) working with you!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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This Saturday, I am doing a Spartan Race with a group that we put together from FVT. We have been training hard together for the last eight weeks for the event, and I’m very much looking forward to it!

That being said, this may be my last time participating in an event that involves running any distance for a while. I may very well be “retiring” from obstacle course racing.

You see – one of the big reasons my football career got cut short was because of problems with one of my knees. I had two surgeries on it in a six month time span. And my doc basically told me that I shouldn’t be running for any kind of distance – EVER.

The thing is, I really enjoy getting outside and training – so I basically ignored his advice :)

This was ten years ago – and in that time, I’ve done numberous 5k’s, 10k’s, sprint and Olympic distance triathlons, and Tough Mudders … but anytime that I do any sort of running any distance regularly, my knee just absolutely blows up.

So after this race, the plan is going to be to stick to hiking, biking, maybe some sprinting – but no distance running.

The other big thing I’m going to rely on to stay in top condition is kettlebell training. In a recent study, KB swings were shown to burn 20.2 calories per minute sponsored by the American Council on Exercise (ACE).

(For sake of comparison, using an online calculator I just found on SparkPeople.com, a 150 pound person burns 10.1 calories per minute running at a 10 minute mile pace – so the calorie burn from the KB swings is off the charts!)

Plus, if you know how to do swings with safe and effective technique, they’re a lot easier on the body than running, too.

Check out one of my favorite kettlebell workouts for fat loss, below:

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Burpee – Squat – Swing KB Challenge Workout

*Men use a 24k ‘bell, women a 16k

1 burpee
2 goblet squats
3 swings

THEN

2 burpees
4 goblet squats
6 swings

THEN

3 burpees
6 goblet squats
9 swings

CONTINUE in the same fashion … increasing reps on the burpees by 1, goblet squats by 2, and swings by 3, each set … until you get to 10 burpees, 20 goblet squats, and 30 swings … and complete the full workout as fast as possible.

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So whether you are in the same place that I am when it comes to running … or you just want to incorporate another cool training tool into your fat loss plan … I believe that KETTLEBELLS are THE way to go, when it comes to fat loss.

Give the workout I shared with you today a try, and see what I mean ;)

And, if you liked this workout, stay tuned for our our upcoming FVT Kettlebells for Fat Loss Challenge … registration opens tomorrow!

Train hard, talk soon -

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

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The KB Clean is an exercise a lot of people have trouble with.

Got a video up for you with three tips to help you get better.

Check it out:

(video recap)

Improve Your Kettlebell Clean – 3 Simple Tips

1 – Think around getting your hand around the ‘bell

Most folks clean the KB up, but when it comes around their hand, it just kind of flops over the top and ends up smacking them in the wrist.

If you can think about getting your hand around the kettlebell instead, it will help you slip your hand around and finish in a nice strong position at the top.

2 – Think about zipping up a jacket

The motion your hand should be making is not unlike zipping up a jacket. Think about this next time you do the exercise, and it will help you keep your hand in the proper position.

3 – Land in the proper rack position

When the kettlebell is racked at the shoulder, this is called the rack position. You should 1) be able to touch your thumb to your collar bone 2) have the KB resting on your upper arm 3) also have the KB resting on your forearm when in the rack.

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Give those tips a try at your next KB clean workout -

And see if they help.

Let me know how it goes, okay?

Talk soon -

- Forest

PS - Be sure to check out the Muscle and Fitness Giveaway we have going this weekend – 17+ free workouts for you on the page below:

=> Muscle and Fitness Gift Giveaway

PPS - We are opening registration next week for another 21 Day Kettlebells for Fat Loss Challenge. Stay tuned.

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The concept of “performance hacking” – that is, INSTANTLY improving your strength, flexibility, agility, balance, etc – seems almost unreal until you see it first hand.

I remember how blown away I was when I saw it demonstrated at my first KB cert in 2009.

Pavel took someone up in front of the 100+ person group … had them press the heaviest KB they thought they could … then fixed their breathing, had them focus on activating certain muscles when pressing, and couple of other things … and they set a 15+ pound PR right there in front of the group!

It was a jaw – dropping demonstration.

Now I have little “performance hacking” tricks that I’ve picked up over the years, that I use in training on a daily basis, that make a HUGE difference – you get instant results, and well as faster progress towards your training goals.

So I am excited to share an article and video with you today from a colleague of mine – Dustin Williams – who specializes in this idea of “performance hacking”.

Hope it helps!

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Instant Performance Hacks
by Dustin Williams, creator, the Instant Performance Hacks system

Once I started realizing that we have to focus on so much more for each exercise than just the joints and muscles involved, my strength improved instantly.

Not only were my clients moving amounts of weight they never had before, my clients were seeing improvements in agility, flexibility, balance, and strength which was transcending into some amazing changes in the mirror and with daily activities.

The speed of the results was unmatched by anything they had previously attempted to achieve in a 4 to 6-week training program, and yet we were accomplishing this within a single session.

How was that possible?

With a pretty good working knowledge and understanding of how the body really functioned all together, I began to put several of these hacks all together at once.

My conclusion was that these hacks maximized a combination of training variables:

– Our Vision Plays A Huge Part In Movement
– Better Neurological Input = Better Output
– Bone Movement Needs Specific Rhythm
– Spinal Lengthening
– Shoes Affect Neurological Input

By using these variables in strength training, the body was forced to work more intensely, engage more muscles, adapt more quickly.

Check out this video that walks you through the “shoes for performance” hack:

The fact is, most resistance training approaches were lucky to address at best one of these variables …let alone all of them.

As a result, not only were my clients moving better and getting stronger, they were also still doing recreational things that they had given up on.

The reason no one else understood these benefits is that very few people were considering neurology to maximize strength and performance. That’s where Instant Performance Hacks comes in. The results are staggering.

Hope that sheds some light on why using neurology in resistance training has been so misunderstood and why it’s the missing link for so many people getting the results they want and deserve.

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Really cool stuff, right?

Dustin is offering 40% off of his full Instant Performance Hacks until tomorrow at Midnight – check it out if it interests you at the link below:

=> Instant Performance Hacks

And have an awesome day! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

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It’s really important to know exactly how to “scale” a kettlebell workout for different fitness levels.

It gives you the ability to perform nearly ANY routine you find – no matter your ability and/or training skill.

For example – in my kettlebell boot camp, I give folks a “basic” version, an “advanced” version, and an “extreme” version of every exercise we do. This way, beginners, intermediate-level folks, and folks that have been training hard for months or years can ALL get a great workout – at the same time, from the same workout, all in the same group.

It’s also the approach we took with my Invincible Body 12 Week Hybrid Training program – both in the main manual and in the walk – through videos, I show EVERYONE, from beginner to advanced, how they can “substitute” properly, and make each exercise PERFECTLY scaled for THEM, and exactly where THEY are at.

Check out a complete list of kettlebell exercise alternatives at the link below:

=> Kettlebell Exercise Alternatives

And learn morea about The Invincible Body here:

=> Invincible Body “Freedom from Body Fat” 4th of July Sale (save 69% thru midnight tonight)

In summary, just because you can’t do a kettlebell exercise, it doesn’t mean you can’t do workout that includes it. You just need the right kettlebell exercise alternatives.

Use this list next time you’re in a pinch :)

Train hard, talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

PS - The Invincible Body is on sale at 69% off – but only through midnight tonight. Learn more and snag your copy at the link below:

=> Invincible Body 69% off “Freedom from Body Fat” 4th of July Sale

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