K1, Taking Initiative, and a Free Workout

August 11, 2008 · Print This Article

Aloha Readers,

This past weekend, K1 held an event here in Hawaii at the Stan Sheriff Center. Billy Hall was scheduled to compete on the card as a Heavyweight vs Gohkan Saki; the eventual tournament winner. Unfortunately, Billy injured his foot about a week and a half before the fight in a sparring session at his martial arts gym, HMC, and was therefore unable to compete.

The walk into the Stan Sheriff Center was nostalgic for me. I had not been anywhere near the Athletic Department at UH since I was a student in those very classrooms. I used to sit outside on those concrete steps waiting for Dr. Hetzler to arrive for Exercise Physiology, and Nutrition for Exercise and Sports.

We had put a good deal of time into Billy’s strength and conditioning for this fight. We did lots of work on the speed ladder, numerous kettlebell exercises, and plyometrics, among other things. It was incredible fun. Well, it was for me anyway. 😉

Seriously though, I think Billy had a good time training for this one too. It would have been great to see the payoff inside the Stan Sheriff Center that night. Billy would have put on an exciting show.

Today I trained Adam Hall, Billy’s 19 year old son. Adam moved to Oahu from San Jose a few months ago. He’s been going to classes at HMC regularly and has since decided that he wants to take a shot at competition.

There was no scheduled appointment. Adam showed up at my gym by surprise at 8:00-8:30pm; the end of my work day today and just asked me to train him right then and there.

Now that’s really something!

I normally have to bribe (in my industry, we call it an “ethical bribe”) people in for a free consultation, even if it’s only for the chance to inspire a fellow human being to do something good for themselves. Adam took initiative and showed up asking for my help; there was no way I was going to refuse him.

Adam has tremendous potential as an athlete. He oozes of raw strength, power, and natural athleticism. He picked up everything I showed him in seconds. The kid is a sponge!

His workout below took about an hour to complete.

You’ll probably know right away if this workout is too advanced for you. If you’re not doing anything, then take the initiative and start some bodyweight exercises at home. Try 2-3 sets of push ups, bodyweight squats, bodyweight lunges for 12-15 reps a set.

I’m willing to help if you’re willing to try.

Post a comment or send me an email. Let me know what else you’d like to see.

Be Your Best,

Chris

Image Exercise Set Reps
Barbell Deadlift
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.
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6

Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.
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3

8
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6
One Leg Squat
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
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10
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15
Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
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Power Clean Circular
Benefits :

* Neuro-motor development
* Aerobic training effect with high caloric expenditure
* Power, functional strength, speed, coordination, timing, focus and injury prevention mechanisms

Preparation :

* Begin from a lowered squat position with one hand on the KB in between the legs.
* Pull the KB back toward the ipsilateral thigh by rocking the bodyweight into the heels and brace wrist against inner thigh.

Movement :

* Powerfully extend lower body to accelerate KB bottom up and away.
* As the KB reaches chest height, catch the KB in the rack position.
* KB descends along same pathway by extending arm and absorbing with the squatting action.

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One Arm Kettlebell Jerk
Stand with feet shoulder width apart and knees slightly bent.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
Return to start position.
This is an explosive exercise and the legs are used to be able to lift more weight overhead
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8
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Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Trainer’s comments:
We did a modified squat jump with a 12 lb body bar on Adam’s back and a bench as a guide under the butt.

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Exercise

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