Kettlebell for Fighters with Ryan VanBrackel 12.1.18

FREE for Kogen Members

$20 for Visitors

A lot of the time I see people try to mimic different moves in fighting when they want to make a fighting specific program.

Trying to mimic certain movements and load them can a lot of the time be counterproductive because it makes a move slow and heavy instead of fast and light as it should be.

This will make a move worse than it could be if you trained the move by itself and focused the physical training on improving general abilities which will make the trainee a better athlete.

Let’s take a look at what you can improve physically to make your fighting better:

* anaerobic ability

* strength

* ability to generate explosive power

* coordination between muscles around joints

* mobility

* ability to breathe under load

All of the points above will be improved through kettlebell lifts. This is why I put together this FREE 60-minute hands-on workshop where we will be learning a few foundational kettlebell movements for fighters: the swing, the clean, the press, the squat and the Turkish Getup.

The Ballistics (the swing, the clean, etc.) – will give a person the best training for explosive power there is, it teaches coordination between contraction and relaxation to the trainee.

Thanks to the kinetic linking that occurs through the static stomp, the explosive hip snap and the complete tension of the body at the top of the swing, the swing sends a wave of energy through the body in the same way as when a person punches a target, from the ground up to the part hitting the target.

The other ingredient in the hardstyle ballistics is that it is anaerobic training using explosive movements which is what a person in a fight needs – aerobic cardio has very little to do with a fight or a self-defense situation – the anaerobic training that one gets from the swing or any of the ballistic exercises is exactly what one needs to improve the chances to finish as number one in any type of physical conflict.

It isn’t uncommon that the heartbeat is raised to levels of 180-190 bpm by hormone-induced stress, the hormones, and the stress cannot be changed, what we can do is to train at that heart rate and make sure that we function at that heart rate.

The ballistics will get that job done in a safe and effective way.

The Grinds (the press, the squat, etc.) – teaches the body to tense up and stabilize itself under a load. They teach a person to breathe while under mechanical pressure from an external load. In fighting a person might end up under an opponent or find him/herself pinned to a wall, to be able to breathe while tensing up is something that will help immensely. At the same time, the grinds also teach one to manipulate an external load without momentum, which a lot of the time is needed in tight situations where one might need to press a person away before being able to use explosive power to bridge or attack.

Raw strength is something needed a lot of the time in fighting, and the grinds teach just that.

Breathing – the power breathing is used in the same way as in fighting sports which makes it a natural way to breathe while fighting both when punching/kicking and while under load. It is improving the ability to keep your rib-cage tight so that you can breathe and function even under load and helps you absorb punches to the body (“think of bracing for a punch”).

Mobility – the usage of loaded stretching and controlled ascents into the goblet and front squats will give movement patterns back that will increase the strength in a full range of motion and will give the trainee improved mobility. The usage of the Turkish get-up as a test for movement, strength, stability, and strength will help the trainee find the holes in their movements and fix them.

Space is limited to 12 participants. If you have any questions, please send a message to Ryan vanBrackel or email him at rvb@rwfitness.com

Please forward this to anyone you feel might benefit from participating with us!

Just Swing it!

Ryan VanBrackel

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