Kettlebell Kings Blog

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone Part 3

Posted by Kettlebell Kings on Mar 14, 2017 11:13:57 PM

Kettlebell Kings is teaming with thirty year martial arts veteran, Joey Alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts.  Though Joey's experience lends itself toward building workouts which will improve aspects of BJJ/MMA, they are also great workouts and flows of movement to burn calories and build muscle for anyone. One of the keys to working our consistently is breaking up the monotony of doing the same things over and over. Joey's kettlebell movements definitely give you something new to master and challenge you with each workout.  If this is your first time reading a post by Joey, we recommend you start with Part 1, which covers his most basic movement. 

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Topics: Training Methods, Kettlebells For Combat Sports

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone Part 2

Posted by Kettlebell Kings on Dec 6, 2016 11:08:05 PM

Kettlebell Kings is teaming with thirty year martial arts veteran, Joey Alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts.  Though Joey's experience lends itself toward building workouts which will improve aspects of BJJ/MMA, they are also great workouts and flows of movement to burn calories and build muscle for anyone. One of the keys to working our consistently is breaking up the monotony of doing the same things over and over. Joey's kettlebell movements definitely give you something new to master and challenge you with each workout.  If this is your first time reading a post by Joey, we recommend you start with Part 1, which covers his most basic movement. 

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Topics: Training Methods, Kettlebells For Combat Sports

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone

Posted by Kettlebell Kings on Oct 31, 2016 5:17:10 PM

By Joey Alvarado

We should start by discussing the concept of the Kettlebell Flow. The Flow is a term I have given to utilizing a number of different kettlebell movements into one fluid sequence of movements designed for anerobic workout.  To understand fighting, you must know that combat sports are anaerobic in nature, anaerobic literally means 'living in the absence of air'. This means combat sports are more like running sprints than going for a long distance jog. Anaerobic training and fighting involve short bursts of energy, followed by a brief lull in movement, so I have tried to create kettlebell movements that refelect this.  Fighting also involves using multiple muscles at once, so our kettlebell movements in a flow of movement are chosen because they do the same.  A BJJ/MMA match involves pushing and pulling muscles, core work and leg work so our kettlebell training movements must reflect the use of these muscles as well for practical application.  To sum it up, these kettlebell movements are designed to be performed in short bursts of energy which I have called 'Flows' with brief rests in between and focus on muscles that are important for pushing, pulling, core and leg work, all of which are essential to combat sports.

In the beginning nobody had seen movements like the ones we will cover here added together in kettlebell training and it was not accepted by everyone in the kettlebell community. However, now there are quite of number of folks who create similar movements and styles of kettlebell workouts designed for MMA and BJJ training and throw them out into social media. The biggest difference between what I create and most others is that anything I post has been tested by my students and I over the last 10 years, these movements have stood the test of time and fight results.  I have trained a team of MMA/BJJ athletes and regular, everyday people at my old gym and now at Legacy BJJ Burbank for close to a decade. These are not just workouts I come up with in my living room and throw up on YouTube.  My YouTube posts are not made to be instructional in nature, breaking down the exact details and form of every movement. What I am trying to do is show you examples of how I train and the general movements involved, there are a lot of details that you may be missing if you do not understand the concepts behind the movements from an MMA/BJJ perspective.  The goal of my posts with Kettlebell Kings is to educate people and give everyone a better understanding of what Kettlebell training for combat athletes is about. 

I have Kettlebell Flows broken down in 4 different categories:

  • Two Handed Single Kettlebell Flows

  • One Handed Alternating Single Kettlebell Flows

  • Combo Flows Mixing 1 and 2 Together

  • Double Kettlebell Flows

kettlebell workouts

We will cover all in this series, but for Part 1 we will focus on Two Handed Single Kettlebell Flows.  The video below is an example of two handed single kettlebell flows and is my most basic movements.  It involves a two handed clean (video below). This covers our pulling and leg work, two handed overhead press (pushing movement), and a two handed swing (hinging, core movement). The protocol I use for this is what I call 2 minute Kettlebell circuit. 

LIKE WHAT YOU HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. 

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Topics: Training Methods, Kettlebells For Combat Sports