March 21, 2020

IKSC Weekly Links: March 21, 2020

One of my favorite spots

One of my favorite spots

IKSC Weekly Links: March 21, 2020

This is a good article from a friend’s blog on gut health. Most of these things will sound familiar, if you’ve been to any of my nutrition classes. Autoimmune diseases cover a wide range of things, so if you have a chronic skin issue or allergies, you might look into it. This also includes thyroid conditions. I talk about these things related to diet often, but Heidi Toy is a real expert on it.
Healing Your Gut

Here’s a good article on ways to help your immune system stay strong. Always useful, but sure can’t hurt to hear right now.
Boost Immune System

You always hear people talk about “doing cardio.” I hate that term. “Cardio” is largely activity-specific. Meaning running makes you good at running and biking makes you good at biking. Strength-interval training will get you to the same place body-composition wise, but when you consider all the things that you gain from a good strength program, it is clear what is a better use of your time. No one ever got stronger or increased mobility jogging or riding a stationary bike. They will make you better able to do those things.
Strength -vs- Running for Cardio

Kettlebell intervals have the highest calorie burn of any exercise. I’ve written and spoken extensively on this study since it came out about 10 years ago. There are many things that are misleading here. Something to think about is that even if you do think calorie burn as a result of exercise is of major importance, you aren’t really burning enough to make a huge dent in bodyfat. That part is going to come from diet.
Oh, and for those that are interested, I used a very similar program prior to this study and it does work as well as anything. While it’s not mentioned in the here, the exact program they used is called “Viking Warrior Conditioning” by Kenneth Jay, but I think his book was published later.
Best Way To Burn Calories

Video of The Week: Press reset with breathing. Take a minute to do this daily. This is good for stress levels. Use this position if it is comfortable, modify if-needed to make yourself comfortable.

January 20, 2012

Essential Martial Art Core Strength Exercises: The Deadlift.

Essential Martial Art Core Strength Exercises: The Deadlift.
One of the biggest mistakes martial artists make in training is forgetting maximal strength training in their strength and conditioning regimen. This is usually skipped over in favor of some type of strength endurance or power endurance exercise, like burpees, pushups, high-rep kettlebell exercises, or more conditioning, like running or jumping rope.

The reason is because the primary energy system used during martial art training is strength or power-endurance. The temptation is to simply do more of this to supplement. I disagree.

If you are training hard in whatever martial art you are doing, you should be getting all the endurance and power-endurance work you need and can handle. You should be ready to puke during basic technique and forms training. If not, then you aren’t working hard enough.

Nothing will improve your ability to play your sport more than practicing that sport.

However, you can generally always use some maximal strength work to stimulate the nervous system and give you more maximal strength and power when you really need it. This might not get worked every training session. Maximal strength is the hardest to gain.

If I could only add one single exercise to supplement a martial art program, it would be the deadlift.

Very few exercises force you to engage your entire body like the deadlift does. It makes you generate force from the ground in an upright position – via hip and knee extension- while simultaneously requiring spinal stabilization, while under heavy load.

The deadlift works the entire posterior chain (the back of your body) from the ground up. These are the “rear wheel drive” power muscles you see in sprinters and throwers. They are not mirror muscles man-boys in tank tops puff up like a bantam rooster. They are all about performance, strength and power. Like a strong set of forearms and traps, you can’t fake a powerful pair of glutes and hamstrings. They are a sign of great health and a powerful body.

It also works the grip, as long as you don’t use any sissy straps like bodybuilders use.

When you break all that down, that starts to sound like a lot of martial art movements, such as a takedown, punch, kick, jump, choke, joint lock, or defense against any of these attacks. In short, it will make you hit harder, sweep and throw harder, choke and grip stronger.

Here are a few of the muscles brought into play by the deadlift (there are more, but this is a fast breakdown in plain English):
Hip flexors
Feet and ankles
Spinal erectors (low back)
Entire arm (including hands, fingers and forearms)
Middle/Upper back

As far as an abdominal exercise goes, the deadlift is king. The core is heavily taxed during this movement. Core strength has nothing at all to do with 6-pack abs. Abdominal definition is 100% nutrition.

Core strength is your body’s ability to stabilize the spine during a movement. There is no better way to exercise this than forcing it to stabilize during a deadlift up to double your bodyweight. No amount of situps is equal to a single deadlift at two times your body’s weight.

Specific programming and technique is a little beyond the scope of this article, and should be addressed by a legit strength coach in-person, but I think working your way to a double-body weight deadlift will pay off in every area of your strength and power development, in just a few minutes per day.

If you must go it alone, the text I recommend for deadlift coaching and programming is Power to The People-Russian Strength Training Secrets by Pavel Tsatsouline. I have used this program, and have seen it work well with dozens of other men and women.

June 1, 2010

Expanded Caldwell Hours

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Expanded Caldwell Hours

I have expanded Caldwell group class hours. I will not be conducting regular Boise classes anymore, but will work by-appointment on a limited basis.

Caldwell group class times are as follows:

Monday – 12 p.m.
Tuesday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Wednesday – 12 p.m., 5:30 p.m.
Thursday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Friday – 12 p.m.
Saturday – 9 a.m., (beginning) and 10 a.m., and usually open gym time from 5-9 p.m.
Sunday – 9 a.m. (beginning) and 10 a.m.

Of course, I still work by appointment throughout the day. Call ahead to let me know if you want to come check the place out.

Also, remember that I now require all new members to work with me individually a few times before attending regular group classes. I do this for safety, but also to maintain a high level of training for everyone.

The Caldwell group classes and individual training have been picking up and we are truly building a fitness community in the area. In working with the management at Goalz indoor soccer facility, I have gained access to an amazing facility, and my style of fitness training is steadly attracting more and more people who are learning that the “big box” corporate gyms, full of machines, mirrors and TV sets just don’t cut it for the serious fitness enthusiast.

Kettlebell Inc. Online Magazine.

I had the honor of being featured in one of the few kettlebell training publications recently.

Click here to visit Kettlebell Inc.

Since the subject matter is really pretty specific, I decided to add a video to depict the workout descrbed.

Taekwon-do Hyung/Kettlebell Snatches – Kettlebell Info. May 2010 from Jim Beaumont on Vimeo.

Jim Beaumont

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