Maximum Interval Training

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How To Use Pull-ups In A Team Setting

In a previous post (http://www.cissik.com/blog/2017/10/pull-ups-for-performance-and-injury-prevention/) I wrote about the importance of the pull-up exercise and athletic strength and conditioning. My perspective in that article was why it is important and how to build up the ability to do it. In this post I’d like to talk about how to use the pull-up in a program once someone is able to do pull-ups.   Once an athlete can perform 10-12 pull-ups, it’s time to use this exercise as one of the...

Use Kettlebell Complexes For Warming Up And Station Work

kettlebells

A strength and conditioning coach, especially one in a team setting where time is very limited, has to be very careful about where to spend his or her athlete’s time. There are a lot of good tools out there that are great supplements in a private performance facility but may not be includable in a team environment due to the size of the team working out and the time limits. Kettlebells are one of those tools that can be difficult...

The Prone Kettlebell Row

The prone kettlebell row is an exercise that develops the muscles of the back, shoulders, arms, and core. It requires the athlete to develop balance and muscular endurance to perform. It also has the flexibility of being able to be programmed as a strength, hypertrophy, or conditioning exercise.   To perform this exercise you need a kettlebell and some open space. Get into a modified push-up position (what my military friends call the “front lean and rest” position), with the...

The Windmill Is A Valuable Addition to Your Kettlebell Exercises

Kettlebells provide an enormous amount of flexibility in terms of the exercises that you can do with them. Some of these exercises train balance, proprioception, mobility, strength, and endurance in really creative ways. Not only do exercises like this provide a great deal of benefit, they keep athletes challenged and engaged.   The kettlebell windmill is one such exercise. This exercise is performed with the kettlebell in one hand at a time. It works on mobility through the shoulders, thoracic...

Kettlebell Swings: Simple but Very Effective

The kettlebell swing exercise is one of my favorite exercises for metabolic conditioning, warming up, and even core training. It’s a relatively simple exercise to master, works most of the muscles of the body, is rhythmical in nature, and is conducive to having teams perform the exercise.   Let’s start with how to perform the exercise. This exercise begins with the kettlebell on the ground. Approach the kettlebell and straddle it. I like to have the feet about shoulder-width apart....