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Minute of Strength #42

In this issue:

Video of the week: kettlebell swing refresher

 

The variety in kettlebell training can be addicting. After a few months of trying all the fanciest drills, technique in the basic swing can begin to drift. It's extremely important to double check yourself occasionally and maintain proper form. This week: a refresher on the kettlebell swing.

 

AOS T-shirts are here!
By popular demand, we've finally released the first designs in our new clothing line. T-shirts, hoodies, and more can be found at:

http://www.cafepress.com/artofstrength

Look for great Art of Strength and Punch Kettlebell Gym selections for men, women, babies, and even dogs!

 

 

 

 

 

 

 

Tech Tip: a free online workout timer
Here's a great tip straight from our online forum. Thanks to Dominick Mattioni for bring it to our attention. There is a great online workout timer at:  

Speedbag Forums Online Timer 

 

 Check it out! It's free and allows you to set a workout and separate rest period timer right on your computer. Great for tabata workouts or boxing style routines.

 

 



How I trained to complete the AOS Essentials Test
If you are expecting to read some complex routine you will be happily disappointed. I “practiced” the AOS essentials test about 3x per week. I believe the “body becomes its function” meaning that whatever you practice the most is what you are going to develop the most strength or skill at. If you are a runner you need to run, if you are a boxer you must train on the heavy bag and with sparring for the skill and sport specific conditioning. I simply viewed the AOS Essentials Test as the “event” which is made up of several exercises.
 
I wanted my body to become very conditioned and skilled at performing that specific activity. I also trained with a heavier Kettlebell than the 24kb as required for the test for a more strength oriented focus and a lighter one geared more for endurance. I didn’t deviate from the AOS exercises or sequence. So the basic idea was to practice the test with the 24kg as required for the test and then one lighter than the 24kg and one heavier than the 24kg as well as vary the intensity with each. I would use the off days to train other exercises such as Atlas stone lifting, sledgehammer, sandbag, heavy bag and other KB exercises not in the AOS essentials test.
           
The second major component is informational. I began kettlebell training a little over 5 years ago and have since accumulated a rather large collection of videos and books on the subject from a variety of the major names out there. While they can get you the basic idea, I found that I got far more from attending the AOS essentials workshop, the AOS Strength in Motion workshop, and driving the 2 hours from NH to Providence to train with Anthony personally. The key is having a trained eye watching you perform the exercises.  Training with Anthony has taught me to perform the exercises safely (my shoulders no longer hurt) and far more efficiently than before which has translated into much better endurance and strength.
           
I am applying these ideas to the Strength In Motion Test which I plan on taking in early September…not bad for a 38 year old who weighs less than 150lbs.  If you have any questions you can speak with Anthony as he has the larger picture of my training or you can post a question to me, Joe Egan, on the AOS Forum.  
 
“If we all did what we are capable of doing, we would literally astound ourselves”
- Thomas Edison

 

 

 

 
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The Minute of Strength is a free online newsletter published every two weeks by Art of Strength. Its mission is to expose the concepts of functional fitness and good living through vibrant video clips and concise articles. The subscription is free and you may unsubscribe at any time. Subscribers enjoy automatic email notifcation of new issues, advanced notice of upcoming products, and exclusive product discounts not available to the general public.

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