Kettlebell Kings Blog

Functional Bodybuilding Part 3 - Awaken Training Series

Posted by Kettlebell Kings on Apr 4, 2018 1:00:30 PM

Workout 3 - Awaken Training Series 3.0 

By Marcus Filly: 

We are coming to you today with a representative workout from Awaken Training Series 3.0. As with the previous two workouts we released to you, we have made some edits to the exercises by changing the loading implement to a kettlebell. What can be done with a dumbbell or barbell can often be done with a kettlebell with equal or more potent stimulus. The emphasis in this session today is primarily upper body pushing. There is some single leg knee flexion work to challenge mobility and hip stability, as well as one of our "intensity" conditioning workouts that is meant to be done as fast as you can with quality movements on the kettlebells. I hear often that people are concerned to push themselves cardiovascularly when doing weight training. The truth is that when the respiratory rate gets elevated and blood pressure is up from moving under fatigue, there are new methods of bracing and core engagement that take place to achieve movements that under a non-fatigue setting wouldn't turn on. It is a great way to add something new to your training periodically. 

Warm Up

 3 Sets, rest as needed between sets

10-12 WALL FACING HANDSTAND SCAP PUSH-UPS

  

10m Goblet Duck Walk

 

10 Kettlebell Windshield Wipers 

 

The warm up above is definitely one that is aimed at some hip and scapular engagement, along with some good rotational core work. Both set you up well for the session ahead. 

 

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Topics: Marcus Fily, Functional Bodybuilding

Functional Bodybuilding Part 2 - Awaken Training Series

Posted by Kettlebell Kings on Feb 19, 2018 5:44:10 PM

Our series on workouts with a kettlebell flavor from Awaken Training Series, a 12-week online Functional Bodybuilding program with Marcus Filly, continues below.

Workout 2 - Awaken Training Series 2.0 

Awaken Training Series 2.0 progresses from the 1.0 program with some additional splits and movement pairings. In today's example session we are hammering the legs and the posterior chain. We begin with a warm up that is time focused. In an Every Minute On the Minute (EMOM) format like this you begin a clock and perform a new exercise at the top of every minute for 3 minutes and then repeat for 4 cycles. The total time on the warm up is 12mins. On the first minute you perform 5 Single Leg Kettlebell Romanian Deadlifts per leg. Whatever time there is remaining in that first minute you will rest until beginning the second minute movement. After minute 3 is complete you return back to minute 1 and so on until 12 minutes or 4 cycles are complete. This will get your hips and core to wake up!

If this is your first time reading a post in this series, make sure to check out Part 1.

Kettlebell Kings is excited to have Marcus Filly contribute a four part series for our followers about functional bodybuilding with a focus on kettlebells. Marcus has competed at the CrossFit Games six times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus can be found at his website here: https://revival-strength.com and social media @marcusfilly and @functional.bodybuilding

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Warm Up

Every Minute on the Minute for 12 minutes, In an Every Minute On the Minute (EMOM) format like this you begin a clock and perform a new exercise at the top of every minute for 3 minutes and then repeat for 4 cycles. The total time on the warm up is 12mins. 

  1. 5 Single Leg KB Romanian Deadlifts per Leg
  2. 30 Seated Banded Hip Abductions
  3. 20 second Kettlebell Side Plank per side

 

1st - 5 Single leg KB Romanian Deadlifts per leg

  

2nd - 30 seated banded hip abductions

we have resistance bands here if you do not have any 

 

3rd - 20sec kettlebell side plank - 20 seconds per side

 

 

In the following two super sets we are using some very slow tempos, and the time under tension in these movements will limit your loads. A knee flexion movement coupled with a hinging exercise is a great way to pre-fatigue the legs, thereby making the posterior chain work that much harder in the hinging movements. Start light and stick to the tempos closely. 

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Superset:

Reminder on how to read these tempo prescriptions:

Each number represents the total number of seconds to complete the contraction or hold the isometric. 

(Example - 3331)

  • 1st Digit - Eccentric
  • 2nd Digit - Bottom Position
  • 3rd Digit - Concentric
  • 4th Digit - Top Position
"X" - means to move as fast as possible.  

A1. Duel Kettlebell rack Squat;  tempo 3331; 6,6,6,6 reps; rest 30sec 

  

A2. Staggered Stance Kettlebell Deadlift; tempo 2020; 4-6 reps per leg x 4 sets; rest 3mins  

 

Read below for a tough super Set!

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Topics: Marcus Fily, Functional Bodybuilding

Functional BodyBuilding - Awaken Training Series 

Posted by Kettlebell Kings on Jan 17, 2018 4:53:35 PM

Kettlebell Kings is excited to have Marcus Filly contribute a four part series for our followers about functional bodybuilding with a focus on kettlebells. Marcus has competed at the CrossFit Games six times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus can be found at his website here: https://revival-strength.com and social media @marcusfilly and @functional.bodybuilding

We believe kettlebells are under utilized by most in the Crossfit community and are only used for swings when a WOD calls for it. As we have seen with some of our other pieces we have published regarding power lifting and other movements common in Crossfit workouts, kettlebells can and should actually be used to help improve your abilities in movements like deadlift, power clean and bench press. Additionally, as we have seen in some of collaborations with Mind Pump Media, kettlebells are an excellent tool for aesthetic training as well. If you find the information you see here helpful and want more, make sure to subscribe to our free posts through any of the links below or here.

By Marcus Filly:

In partnership with Kettlebell Kings, we have taken 4 workouts from the Awaken Training Series programs and are bringing them to you in a series. Kettlebells play a huge role in the athletic development of our athletes through Awaken Training Series. They are commonly used implements in our training program and we love finding new applications for them. For this particular content we have made some subtle changes to the exercise selection and loading implements to highlight the kettlebell even further. Wherever possible in the following workouts that you will see, we have used kettlebells.

Give the training a try. We have accompanying notes along with sets and reps to ensure you understand the why behind what you are doing here.  

Warm Up

4 Sets  of 6-8 reps Half Kneeling Bottom Up KB Press per arm, then rest 30 seconds 

  

12 Goblet Loaded Lateral Band Walks then rest 30 seconds

 

 

12 Scapular Push Ups on Kettlebells then rest 60sec

 

 

*Our warm ups are specifically designed for each training session to warm up the movement patterns and joints that are getting trained in the session to follow. In general we like to think about targeting musculature that supports the larger compound exercise that are to follow in our strength and conditioning sets. In today’s warm ups we are focusing on getting the scapular to turn on and start firing for the upper push and pull dominant session to follow. 

Get automatic updates when we publish Part 2 with Marcus by filling out the sign up for to the right on desktops or below on mobile devices or here: 

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Superset:

A1. Kettlebell Incline Bench Press; 30X1; 6-8reps; rest 60sec x 3

 

 

A2. Incline Dual Kettlebell Prone Row; 2111; 6-8reps; rest 60sec x 3 sets

 

 

*In a classic upper horizontal push and pull superset, we are using slow tempos and higher time under tension along with moderate rest periods to focus a bit more on muscle endurance and motor control. (Tempo prescriptions start with the eccentric count, so the bench press would be down for 3 seconds, do not pause at the bottom, explode up, then pause 1 second before the next rep.)

 

Superset:

B1. Single Arm Ring Row; 2020 Tempo; Max Reps on each arm at the prescribed tempo; rest 60sec x 3

 

B2. Feet Elevated Kettlebell Plank; 45-60sec unbroken; rest 60sec x 3

 

 

*In this second superset we are moving from two open chain exercises to two closed chain exercises coupled together. By moving to closed chain push and pull exercises we are training the muscle and brain in a slightly different way while still get in additional volume in the same movement pattern. 

Get automatic updates when we publish Part 2 with Marcus by filling out the sign up for to the right on desktops or below on mobile devices or here: 

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Topics: Marcus Fily, body building, aesthetic training