This weeks workout is from Matt Shore of Train Strong Personal Training. This is a kick ass strength driven work out. Thanks for sharing Matt!
Interval Weight Training – The Hardstyle Way
Time: 60 minutes
Equipment: Kettlebells
This training session is uses Kettlebells to deliver a savage Interval Weight Training Workout that will increase Strength, Power and Speed while creating a huge boost to Metabolic Rate for hours after the session has finished. The session is fairly advanced and not suitable for beginners.
Warm Up
400m easy run followed by mobility drills including hip flexor stretches, glute bridges, prying goblet squats, Kettlebell Halo’s, Kettlebell Arm Bars and Beast Crawling.
Drill 1
- Body Weight Squat 20 seconds – full range of motion
- Slow Pulse Squats at half depth 20 seconds
- Squat Hold at half dept 20 seconds
- FAST AND LOOSE 10 seconds
- Hardstyle Plank 20 seconds
- FAST AND LOOSE 10 seconds
Complete 3 rounds.
Then Drill 2
In teams of 3-4 of similar strength/ability.
Each team has a pair of kettlebells.
- Double Kettlebell Squat * 5 reps
- Broad Jump * 5 reps
- Sprint 50m out and 50m back.
Player 2 follows and then 3 and 4.
Player 1 should start the next set once they are 90% recovered.
Each team member completes 5 sets.
Then 400m walk – easy pace recovery.
Then Drill 3
In same teams:-
- 5 Double Kettlebell Press
- 6 Alternate Kettlebell Renegade Rows
- Sprint 50m out and 50m back.
Each player to complete 5 sets (as above) and not start the next until 90% recovered.
Finish with
400m in a square – at each corner perform 10 burpees.
Loosen off with 10 minutes of stretching and mobility.
Notes
On paper this workout is fairly low volume. The key is in the intensity and weight selection. Kettlebells should be chosen that 5 reps is comfortable and 7 reps would be a max effort. It goes without saying that the sprint should be all out for maximal effect.
Lying down between sets is common on this workout to speed recovery and remove the exhaust from the legs!
Exercise explanations
Fast and Loose is a Hardstyle term used to mean just shaking out, shaking the legs, arms and becoming loose. The idea is that the hardstyle of kettlebells is maximum intensity, maximum tension – so the flip side is fast and loose.
Hardstyle is called the Martial Arts of Kettlebells and so like martial arts maximum strength is developed via being able to be loose then assert maximum tension in the blink of an eye.
Hardstyle plank – form a plank, elbows below shoulders, heels squeezed togther, glutes contracted, abs braced with maximum intensity. The fists should be clenched tight and the idea is to create maximum internal tension in the plank. Breathing is sharp inhale via the nose and then release pressure as a “Tsssssssss” through the tongue placed against the roof of the mouth. As you exhale you become tighter and tighter.
The purpose of the hardstyle plank is to teach people how to generate maximum tension in the body so that when they squat or press at the top of the movement they are essentially a tight, vertical plank = better for maximum strength development and power.
About Matt
Matt Shore is the Director of Train Strong Personal Training in Eastbourne, East Sussex. He delivers 1-2-1 and Semi Private Personal Training and Outdoor Group Training to people from all walks of life.
Matt, a Strong First Kettlebell Trainer approaches fitness through the mind being primary and that strength has a greater purpose.
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Kyle here again.
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Image: Andrew Malone (CC)
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