While working on a YouTube project with a friend of mine, he mentioned the name Oleg Kechko. Oleg is an Olympic weightlifting world champion who lives in my city and originates from Russia. Oleg has cleaned and jerked over 450lbs at a bodyweight of 169lbs. As a kid, Oleg used kettlebells regularly as part of […]
While working on a YouTube project with a friend of mine, he mentioned the name Oleg Kechko. Oleg is an Olympic weightlifting world champion who lives in my city and originates from Russia. Oleg has cleaned and jerked over 450lbs at a bodyweight of 169lbs. As a kid, Oleg used kettlebells regularly as part of his training as well as just goofing around while having fun.
Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to High-intensity interval training rather than to traditional weight lifting. In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout – “equivalent to running a 6-minute mile pace”.(1)
One of the fitness games that Oleg and his friends would play as kids was a sort of kettlebell toss. You and your partner stand about 4 feet across from each other and gently toss the kettlebell towards your partner who then grabs the handle, swings it and tosses it back. You can do this with one hand or with two hands. You can alternate hands each time or stick with the same hand for a certain number of reps before resting that side and working the other side. You’ll want to do this on a grassy surface and as mentioned in the title, it is an advanced move.
How can you use it? Tons of ways.
- As a warmup – benefits include increased focus and concentration
- As a time killer, who ever drops it first does 10 or more reps of an exercise
- As part of a main workout
- Vary the weight – start with a small, light kettlebell and progress up to a 35lb (16kg) size
- Have 3 people per group instead of 2
Below is a YouTube video of Oleg demonstrating one of these drills:
Because this is an advanced drill that can hurt someones toe, foot, etc, you MUST repeat to your group to be careful. Once we get past the danger aspect, we realize that this looks pretty darn fun. I’ll definitely be trying it but right now all I have to partner up with is a 1 1/2 year old and/or a 5 year old. Probably not a good idea.
Another fun looking drill is “kettlebell juggling”. See this is the type of stuff that I love to try when I’m waiting for a bootcamp class to start or have a couple of veteran bootcampers who need to do something while they are waiting for the next activity.
Here’s a video of kettlebell juggling in action:
On a side note, I love how he has put his training on YouTube to in order to share his methods with people around the world. If you’re interested in doing this yourself and you should be, check out my YouTube course at http://www.fitnessvideoprofits.com
My YouTube revenue took a hit last year, due to some social media signal changes, but now, after making the necessary adjustments, I’m zooming right past where I was before and won’t stop until I’m making $10,000 + a month from YouTube.
Lastly, if both of these exercises (kettlebell toss and kettlebell juggling) are a little too unusual, here are 7-KB-Drills from Enter The Kettlebell that I found that you can have with no strings attached. Download them and use them in your bootcamp or coaching classes. Another way to say “thank you” for being a regular reader of this blog.
One of the biggest challenges in fitness bootcamp or group training is dealing with people who are just standing around.
Maybe they have finished the current drill before everyone else or maybe they’re waiting for their turn in a fitness game or challenge. How do you deal with this? I get this question regularly and I’m sure it’s something that you’re always aware of in your own bootcamp training. When you’re a new trainer, this may be the last thing that crosses your mind as you’ve got a ton of things to already keep you busy such as:
- Learning everyone’s name
- Learning everyone’s fitness level
- Making sure you have everyone’s paperwork (liability waiver, Doctor’s medical release, etc)
- Learning the tendencies of the group, i.e. are they runners or not? Are they in love with burpees or not? Etc.
- Coming up with a warm up, fitness game, dynamic activity, workout
- Working on getting referrals
- Building up a social media page for them to interact on (facebook)
- Worrying about waking up on time or getting to class on time
- Setting up the class – cones, equipment, music
- And lots more that I’m sure I’m forgetting.
It takes experience to look several steps ahead and anticipate the fact that people may just be standing around at some point. In a bootcamp setting, most people are there to workout, not think. It’s your job to do all of the thinking for them. This is why group training is so popular. All you have to do is show up and follow along. So thinking, in this case, is not necessary for your clients.
Two ideas that I used in my own bootcamps were to:
- Assign a different veteran bootcamper each day with the challenge of keeping the other bootcampers busy. Veterans LOVE this kind of stuff in my experience. You know your bootcampers personalities and there are those who will enjoy this kind of thing. The ones who have been with you a while, who finish all of your drills and workouts first are the ones that you want to do this.
- Work calves and the neck. Let me explain. As trainers we all know that everything is connected like a chain and if one body part is weak, structural issues can occur over time. Weak necks are everywhere. People who sit at computers all day may develop forward protruding heads due to weak neck muscles. The muscles are strong enough to pull their heads back. This is where bootcamp neck training comes in. It probably would NOT make a good product (The bootcamp neck workout) but it WOULD make a perfect drill to do with those who are standing around, catching their breath and waiting to be told what to do next. Here’s how it might go:
- The veteran bootcamp instructs those standing around to work neck and calves. The calves drill will be a killer so lets do neck first. Place you hand up against your head and apply GENTLE pressure for 15 seconds counting out loud. Switch sides for another 15 seconds. Continue for 3-4 sets. During this time, explain WHY working the neck is so important. Remind them, especially the women, that they WILL NOT get big bulging neck muscles from doing this – just like they have NOT, most likely, gotten big bulging bootcamp muscles (shoulders, triceps, legs, etc).
- Next work calves. Yes, calves get lots of stimulation with sprints, squats, jumps, etc but not like this! Find a curb or ledge. This is a 4 minute drill but can be stopped at anytime once the entire group is ready to go to the next activity. The starting position is with the heels in the air, toes on a curb or ledge. SLOWLY lower the heels over a count of 10 seconds, counting out loud. The heels should not arrive in the bottom position until the count of 10. Hold the stretch, heels are now in the bottom position for 50 seconds. Use a stop watch or count out loud. Remind everyone to focus on the stretch, keep talking to a minimal. Once the 50 seconds are up, raise the heels into the starting position and start the 2nd minute – lower the heels SLOWLY over a count of 10 seconds. Hold the stretch, heels are now in the bottom position for 50 seconds. Count out loud. Once the 50 seconds are up, for the 3rd minute, simply perform slow, rhythmic raising and lowering of the heels. All the way up and all the way down for one minute. You may starting hearing strange noises during this. Squeals of pain.
The 4th minute is done the same way as minute #1 and minute #2. Done.
As mentioned, this can be cut short at anytime or you can have the rest of the group join in as they finish their drill or workout.
Of course, wall sits, planks, and sprints all work well for those standing around.
- One minute of wall sits (or tree sits, etc), one minute of planks, 4 x thirty yard sprints
- 45 seconds of wall sits, 45 seconds of planks, 3 x thirty yard sprints
- 30 seconds of wall sits, 30 seconds of planks, 2 x thirty yard sprints
Speaking of standing around, I received this question via email a few days ago:
“I find that I LOVE games to break things up but typically the games I have purchased in the past involved a TON of idle time and my clients wont stand for that. They are not going to wait while a teammate goes by standing in line etc. So I am leery. Thank you “
The question was regarding Leon Melnicenko’s new product, Team Competition Circuits Volume 2.
Here’s Leon’s response to the question:
Team Competition Circuits are specially designed to keep your campers on their toes at all times. The workouts are very challenging, lots of fun and highly effective. Once you start to use the workouts and incorporate them in to your Bootcamp, you’ll understand what I mean. Give it a try and see for yourself, in fact if they don’t do as I’ve promised you can Contact me within 60 days for a full refund. How does that sound?”- Leon Melnicenko
As promised, below is my walk through/review of “Team Competition Circuits Volume 2″. Get it while it’s still available!
Check out “Team Competition Circuits Volume 2″
P.S. If you haven’t checked out Fitness Video Profits, what are you waiting for? Trainers all over are catching fire with all of the possibilities. I show you step by step how to leverage your trainer or coaching experience into a bigger audience, bigger paycheck and you can still get the current bonuses and lifetime access. Will you be one of them or will you be watching them? YouTube is yours, free for the taking. Fitness Video Profits will show you how to quickly get up and running. Check it out!
I yelled out “GO!” to my first bootcamp class and watched as they did continuous reps at their pre assigned station for 60 seconds.
After 60 seconds was up, I called out “ROTATE” to which everyone moved to the next station in the circuit. The exercises consisted of:
- Bodyweight squats
- Push Ups
- Sit Ups
- Crab Walks
- DB Exercises
- Jump Rope
After a few minutes of this, I knew that this was going to cause severe group boredom very quickly. But this was my very first class back in 2005 and it was a learning experience. I had them doing Circuit Training. How else were you supposed to train a group of people? Bootcamps were growing in popularity and a lot of people were training ‘military style’. Bootcamp Games hadn’t been invented yet but watching this class in action made me realize that there was a lot of room for improvement in terms of adding challenges, fun and teamwork.
Over the next few classes, I started mixing things up, trying new ideas, looking around for other bootcamp training methods. Slowly but surely, my bootcamp class started to take shape but not without hours of research, mistakes and feedback from the group. Ultimately what my class responded to best was a group warm up, a dynamic activity, a fitness game and a main workout in which we implemented challenges, partner drills, games and a really tough workout every 4th or 5th day. By really tough, I mean a workout like Pyramid Overload Circuit or running a mile, performing 30 burpees and then attempting a 25-30 foot rope climb. Then 1/2 mile run, 15 burpees and a rope climb.
I couldn’t kill them every workout or they wouldn’t stick around. But they would respond to a killer workout every 4-5 days. I’m not saying you should stay away from circuit training. Circuit training is great if done properly. To do it properly in a bootcamp setting, it must have a point or a goal. Have people work towards a common goal, make it challenging and something that they don’t expect.
Leon Melnicenko may have just what you’re looking for if you’re in need of something new and fresh for your bootcamp or group training and you want to save yourself time and frustration.
I’ve looked through the 7 different “modules” and here is some of what “Team Competition Circuits 2″ features:
- 28 Team Competition Circuits (all brand new)
- 12 Turbo Circuits
- 5 Home Incineration Circuits
- 6 Team Elevation Circuits
- 5 Great Class Ideas To Spice Things Up
- 10 Simple Games If All Else Fails
- 8 Unique Ideas That Pack A Punch
- Drills For Moving Your Clients Around The Park
- A Massive Workout Called “Captains Of Crush”. This bootcamp circuit is so massive that it needed it’s own module!
Leon is making this huge new resource called “Team Competition Circuits 2″ available for a limited time, at a special price and for those who take action quickly. This type of training is new and will cause you to shout from the rooftops how excited you are to be able to start training your bootcamps in a totally unique way. You’ll stand out from the crowd, you’ll be known as the trainer or coach with all of the new creative workouts.
Forget studying year long courses that teach the same boring rubbish. Get what you need now, right from the comfort of your computer and in a flash. You won’t have to go anywhere, talk to anyone, or waste valuable time. You can get all of the above right now.
Warning: When combined with Turbo Circuits, you’ll have the ‘formula’ for producing explosively results driven workouts that will increase the enthusiasm and excitement within your bootcamp classes. Click the “Instant Access” button below to check out all of the features!
P.S. You’ll 100% kick yourself if you let this slip..
This is a little drill for all of us to think bigger.
You know those mud races, adventure races, theme races, etc? Well they are being left in the “mud” by one of the newest adventure race series. You may already know about these races in which you pay a $50 entrance fee to run a 5k. At the end of the 5k, you get some dye packs and you get to throw them at the other runners!
Who wouldn’t love that?
And then you get to take cool colorful pictures to share on facebook, twitter, instagram, facetwitgram, etc to show off how much fun you’re having. The people running these events are having fun too. They’re making $250,000 a day and after insurance, setup/teardown/cleanup costs, rent, security, dyepacks are pocketing around $200,000. Not bad work if you can get it.
The Utah based entrepreneur putting on these races has gone on to hold more than 80 of these Run or Dye races around the United States. The races have been averaging around 7500 entries and registration costs can be more than $50 – up to $100 in some of the races. If you’re sweating out your next bootcamp member, forget it. Think bigger. Trying to get that next member or client is an exercise in futility. Reinvent yourself. Your business.
My wife recently reminded me of the time back around 2007 after I had been running my bootcamp for 2 years. I had grown stale, bored. One of my bootcampers who later became an instructor for me, emailed me and “called me to the carpet”. She said I was doing things half-assed and that my members were not having fun. I quickly woke up and began getting creative and inspired again. I had fallen into a trap. I got bored. I had no new material and was busy focusing on other areas of my business.
I don’t know about you but this information about the Run or Dye races has gotten me inspired. What can YOU do to grow your business into the stratosphere like this one – or even a fraction of this one? Take some time to let your mind wander, look around at what others are doing, find inspiration. The sky is the limit for you and your business. You got into the bootcamp or fitness training business to help others, make some money and enjoy yourself. Are you enjoying yourself or have you stalled out like I did? Ask your clients in a round about way what they think. They may have a ton of suggestions for you to take your business to the next level. Maybe you can throw your own Run or Dye type race in your community – you never know until you try.
To see a schedule of upcoming run or dye races, check out http://www.runordye.com/
You read more about Run or Dye, check out the article at http://www.heraldtribune.com/article/20140322/ARTICLE/140329899/-1/sports?Title=Couch-to-colorful-5K-at-Run-or-Dye
P.S. Leon Melnicenko is launching his new Team Competition Circuits in a day. I’m currently going through a full version of it that he so generously sent to me so you can expect me to review it for you in the next day or 2 if it’s as good as some of his past bootcamp workouts and games. This new product includes:
Module 1: Team Competition Circuits – 28 Team Circuit Workouts
Module 2: Team Turbo Circuits – 12 HIIT Team Circuits
Module 3: Home Incineration Circuits (interchangeable client templates) – Great for online programs too
Module 4: My Top Secret Team Elevation Circuits – for use on hills or stairs – amazing for outdoor camps
Module 5: Special ops tactical ‘Ninja’ Field manuals
Module 6: My thousand dollar bag of tricks
Stay tuned for my review!