Hope you had a great weekend.
I’m down here in sunny Australia.
(Tim and I drinking coffee on the beach down here in the
Gold Coast – “large” Australian coffees are only about 12
oz – so we needed our “venti” fixes.)
I was just out trying to body surf with my new friends, Piers,
Bill, Jeremy, and Dave (Tim’s here too) and was thinking
how awesome this is -
Just kicking back and enjoying life.
Jumping into the ocean, getting slammed and tossed around
by the waves – just like being a kid again.
My workouts are simple:
Snatches, clean + push presses, clean + jerks, and
squats – primarily front squats.
Why am I telling you this?
Because my workouts give me a HUGE ROI – Return on
Return on Investment is simply looking at investment cost
compared to investment gain(s).
If you make more than the original cost of your investment
you have a positive ROI. When your gains are significant,
you can have a large ROI.
My workouts take approximately 30 minutes.
Sometimes less. Rarely more.
The best part?
1. I continually make progress – gains in strength, which is
my current focus. (Just hit a “PR” last week – a load I hadn’t
lifted in 7 years – when I was 15 pounds heavier.)
And more importantly…
2. They allow me to do WHATEVER I want.
That’s the point of the KB and KB workouts.
They should be relatively short, focused, and allow YOU to
do whatever you want.
Want to play with your kids or grandkids?
How about playing golf on the weekends?
Or getting slammed by the pounding waves of your nearest
I suggest you train in the following order, with the following
1. Strength – make heavy stuff feel light.
I like to take 5RMs and turn them into 10RMs or even
(That is, your 5 rep max – what you can do for the heaviest
set of 5 reps, then turn it into 10 reps or 12-15 reps.)
This turns your strength into strength-endurance – the ability
to have stamina through whatever you’re doing.
“All day long strong” as I like to call it.
2. Power – train explosively – move your weights as fast
Then do it for long periods of time.
This is called “power-endurance” and allows you to perform
large amounts of work for long periods of time so you never
run out of steam.
What about conditioning?
What about MetCon?
What about cardio?
Here’s my dirty little secret:
If you focus on 1 and 2, those things start to take care of
Then your KB ROI becomes huge too –
Very little time invested in relation to the rest of your week and
the ability to do whatever it is you want to do, pretty much
when you want to do it.
This “Huge ROI” structure is the exact program structure you’ll
find inside “Kettlebell STRONG!” – in both the “STRONG!” program
and the “One” program.
If you want to spend more time doing what you love and less
time messing around with less-than-productive KB workouts,
get “Kettlebell STRONG!” here.
P.S. One of the secrets, in my always-so-humble opinion to
getting a huge ROI on from your KB workouts is to learn how to
use a pair of KBs.
The best resource for doing so is “Kettlebell STRONG!”.