100 days left in 2009

Today Wednesday September 23, 2009 marks 100 days left in 2009.  Yeah it goes fast.

What have YOU accomplished this year?
What do you want to still accomplish this year?
Do you like the clothes you fit into?
Are you stronger right now than you were at the beginning of the year?
Are you a better husband/wife, brother/sister, aunt/uncle, grandma/grandpa, etc.?
Do you have a better attitude?

The Holidays will be here before you know it and you’ll be saying the same thing Jan 1st that you said last January 1st.  “I should really get in shape this year”.

Get a JUMP START on 2010.  Start NOW!  There are 9 1/2 weeks left in our RAD Boot Camp Body Transformation Challenge.

Here are the results our clients get…

I CHALLENGE YOU…COMMIT TO 100 DAYS.

You’ll thank YOURSELF January 1st, 2010…A New You for the New Year.

Crank it!
B-Rad

P.S. Receive Your 1 Week Complimentary Trial to RAD Boot Camp  Click Here

P.P.S.  What action steps have YOU taken to get to YOUR GOALS in 2009?
I want to hear from you…LEAVE YOUR COMMENTS below!

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7 brave souls showed at Kinetic Edge Fitness on Saturday April 4th 2009 to test their mettle in 3 events…
1 Max Deadlift / 3 attempts
2 Max Pullups
3 Max Snatches in 5 “glorious” minutes.

To see how everyone stacked up against international competition…

Click Here to go the “official” Tactical Strength Challenge website

Here are some vids …thanks to my wonderful wife putting these together!

Kathi Burger

Paul Anderson

Adam Glass

Brad Nelson

Lessons learned…

1 Andy Anderson is a 52 year old stud.  No training.  Came out and impressed the hell out of me.  Managed to Deadlift 275 / notched a 0 on Pullups / Snatch 24kg 84 reps in 5:00.  He did this with zero Deadlift or Pullup training and minimal kettlebell training.  And last he was coming to “WATCH” the competition and decided at the last minute to weigh-in and compete.  Brass Balls my friend.  That is what I’m talkin’ about.

2 Grateful that two of my super-dedicated class members Paul and Kathi came out and tested themselves.  They both did a fantastic job on minimal training and not ever doing this before.  I know they were both semi-frustrated with some of their lifts…but it’s a baseline to grow next time

3 Hopefully the other competitors caught the major lesson of the day.  I had a really crappy prior 2 months of Deadlift training so I wasn’t expecting big things.  Well I felt good on this particular morning so tapers WORK!  My second attempt 455 felt fantastic.  My PR is 495.  So I looked at Adam and said “should I play it safe and go for 475 cuz I know I’ll get it or should I go BIG at 500?”  Adam’s response “Go Big or Go Home”  You see me shut it down about 4 inches off the floor with 500.  Knowing that I left nothing on the table was gratifying as well.  Also Adam pulled 500 on his 2nd attempt and missed 530 on his 3rd “Going BIG” as well.  I definitely learned my lesson that morning… from a couple of us trying to best our own personal records and falling short…THIS time.

Props to the 7 of YOU who competed!

The next Tactical Strength Challenge will be held in September.  Be there and compete!

Crank it!
B-Rad

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I witnessed a landmark event last night that was Ranting Fuel for today.  Jillian Michaels demonstrating KETTLEBELLS on The Biggest Loser….WRONG!  Imagine that.  Someone on TV who doesn’t know what the hell they’re doing.  Jillian, you should be ashamed of demonstrating something you obviously have yet to learn how to use yourself.  This is even more devastating because you stand atop a very influential platform that MILLIONS of people watching NOT-in-the-know now know about kettlebells (good) but will use them wrong (bad).

If you’re going to buy Kettlebells …you’ll want to BUY THEM FROM DRAGON DOOR!

Click here to Buy Kettlebells.

This is the equivalent of myself taking a 2 hour class on transmission repair at Jiffy Lube and then opening shop to fix transmissions.  Any takers?  I guarantee you this…make sure your insurance is paid up because you’ll be buying a new car!

Watch this video…

I am a Senior Russian Kettlebell Instructor.

Click Here to See My Instructor Reviews

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Week 4 Benchmark Challenge – To be completed either Saturday or Sunday.

Bodyweight Training 300 workout (300 total repetitions)
25 Pushups
50 Mountain Climbers (25 per leg)
25 V-Ups
50 Alternating Lunges (25 per leg)
25 Burpees (no pushup / no jump)
50 Cross Body Mountain Climbers
25 Dips (off box / chair / stairs)
50 Squats (Ass must touch 2nd Step) / Knees must lock out
*You must complete ALL repetitions of an exercise BEFORE moving onto the next exercise

Post your TIME in the “Comments” section below.

Crank it!
B-Rad

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Today I want to discuss One of My Favorite Exercise Tools that can be used ANYWHERE…

Resistance bands are a fantastic product that you can use for…
-home workouts
-hotel workouts
-park workouts
-anywhere….be creative!

Here’s what Resistance Bands have to offer…

1 Portability.  Take them ANYWHERE.
2 Large variety of exercises.  You can do endless exercises with bands because you can change your positioning and the angle of the band in multiple ways on the fly.  You can do every single exercise you can do with free weights plus many more.
3 Easily switch from one exercise to another.
4 Easy to set up. Bands can be attached to a door or a banister or step on for INSTANT workout capabilities
5 Provide a total body workout.
6 Bands constantly engage your CORE.  Both Upper and Lower body exercises will require you to engage more of your core in order to stabilize against the resistance.
7 Create resistance from ALL angles.  Front, behind, side, low, high, overhead, below…every possible angle.
8 Progressive Resistance.  The more you expand the band the harder it gets.  Resistance Bands are the ONLY exercise tool that offer this.
9 Increased coordination.  Due to progressive resistance, stabilizers come into play much more.
10  Great for all fitness levels.
11 Inexpensive.  Most bands are between $20-70 for a set
12 Color-coding for the different tension levels (light, medium, heavy, very heavy)

I’ve used several different brands of bands including…
-Dick’s Sporting Goods
-Target
-Spri
-Bodylastics (you know the one’s Terrell Owens “supposedly” uses)

…however in my opinion…

Here’s why Resistance Band Training – Bands are My Favorite Resistance Bands…

1 Continuous bands.  These offer even more variety than regular bands.  A continuous band is a loop.

2 Higher tension bands.  This means that ALL levels (kids, moms, elderly, & advanced athletes) will find these bands challenging.

3 Training Handles.  Interchangeable to quickly add handles to ANY BAND.

4 Utility Strap.  Allow you to attach your bands to any door within seconds.

Resistance Band Buyer’s Guide

I have been using resistance bands with my clients and myself for over 10 years.  Here’s what I recommend when you decide to purchase Resistance Bands.

1 Buy at least 3 tension levels – light, medium and heavy.  This ensures all muscle groups will have adequate resistance and continue to progress in strength.
2 Stronger bands must be bought online.  You will plateau the resistance bands you find in discount stores and local sporting good stores within the first month because of the lack of resistance.

WOMEN – Beginner = BEGINNER Package
Click Here to Buy BEGINNER Package

WOMEN – Intermediate/Advanced = INTERMEDIATE Package
Click Here to BUY INTERMEDIATE Package

MEN – Beginner / Intermediate = INTERMEDIATE Package
Click Here to BUY INTERMEDIATE Package

MEN – Advanced = ADVANCED Package
Click Here to BUY ADVANCED Package

Click Here to BUY Resistance Bands

Let me know how YOU use your resistance bands and what you would like to see more of here by posting to the Comments Section BELOW!!

Crank it!
B-Rad

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Week 3 Benchmark Challenge – To be completed either Saturday or Sunday.
10 Lunge Split Switches Per Leg
5 Hindu Pushups
5 Towel Rows (TRX – pick one up here  TRX Portable Gym)
**Complete as many rounds as possible in 20 minutes

Post your COMPLETED ROUNDS in the “Comments” section below.

Crank it!
B-Rad

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Week 2 Benchmark Challenge – To be completed either Saturday or Sunday.
10 Pushups
20 Squats
*Complete as many rounds as possible in 15 minutes
**Squats = Your ASS must touch the 2nd step on a staircase in order to count as 1 rep.  anything less is “curtsie”!!

Post your COMPLETED ROUNDS in the “Comments” section below.

Crank it!
B-Rad

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The April 2009 issue of Men’s Health Magazine voted…

The Fitness Anywhere TRX Suspension Trainer:  BEST Total Body Fitness Tool for 2009.

I have been recommending the TRX Gym in a Bag
for over 6 months now and it is just simply an amazingly versatile
piece of gym equipment that you can do A LOT of different exercises
with.

The TRX Suspension Trainer Force Kit offers…

1 Heavy duty straps (easily adjustable up and down to increase/decrease leverage) and buckles
2 East to carry with you ANYWHERE
3 Easy to set up / attach to a door, bar, branch, fence, post…almost anything that will support your bodyweight.
4 Easy to use for change of exercises…flow from one to the next
5 Versatile to hit the entire body
6 Great for CORE workouts and exercises
7 Easily modified for different user levels
8 Simple progressions
9 Killer total body workouts in minutes
10 DVDs are well-designed with “meat only” content
11 Portable, laminated take with you exercise reference guide included
12 eliminates expensive home gyms

What is “Suspension Training” ?
Suspension training combines your bodyweight and gravity to deliver a
challenging workout.  Since the foot straps on the TRX are an added
bonus, many exercises that are normally done on the ground or from the
hands bring on a whole new dimension when your feet are in the straps.
Some of those exercises include:
-Mountain Climbers
-Abdominal Jacknives
-Abdominal Pikes
-Pushups
*all of these are taken to the next level because your feet are “suspended.”

Who Uses the TRX Gym in a Bag?  Many top professional athletes such as…
National Football League (NFL)
Drew Brees
Ladanian Tomlinson
Reggie Bush

Mixed Martial Arts (UFC)
George St. Pierre
Roger Huerta
Brandon Vera
Bas Rutten

Golf
Laura Diaz, LPGA
Dr. Greg Rose, Cofounder Titleist Performance Institute

Pro Beach Volleyball Player
Megan Wallin

      Click Here to Buy A TRX Suspension Trainer Portable Gym.

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Million Inch Challenge Crew-
as I said there would be “Benchmark Challenges” that will help you determine your progress in the fitness category over the next 12 weeks.  Your time is your time.  It doesn’t matter what anyone else does.  It matters what YOU DO!  Post your time and improve it the next time we do the same challenge.  Here’s the first one!

Week 1 Benchmark Challenge – To be completed either Saturday or Sunday.

50 Burpees in as little time as possible
*1 Burpee = No Jump / No Pushup

View the video below!

Post your TIME in the “Comments” section below.

Crank it!
B-Rad

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Ask and you shall receive.

Adam Glass and myself Brad Nelson are teaming up once again for a strength clinic.  This one will be special.  Different material.  Two Days.  Here’s the details…(with more to come via video)

Saturday April 4th
Tactical Strength Challenge COMPETITION    10:30am – 1:30 or 2:00ish

Weigh-ins / Warm-ups        10:30-11:00am
Lifting                 11:15-1:30 or 2:00ish

**Competition is FREE.  However, there are going to be A LOT of
competitors at this location.  Please email Brad to register (only for
a head count to know how many helpers we’ll need) here:
info (at) keperformance.com   Subject:  TSC COMPETE

Break (grub)                2-3:15 pm

Tactical Strength Challenge WORKSHOP:    3:30-5:30
Tips and tricks to amp your Numbers and performance
Deadlift
Pull-ups
Snatches

Program design
How to train for the TSC to hit your scheduled numbers
How to train for max hand care

—————

Sunday April 5th
Grip N Rip 2.0        8:00am – 2:00pm

Kettlebell Basics
Swings
TGUs
Cleans (without it your press is weak)
Bottoms Up Cleans
Snatches (maybe only cover this on Saturday)
Front Squats

Pressing Progression Emphasis
TGU
Bent Press
Side Press
Military Press
1 Leg Press ?
Seated Press ?
Bottoms Up Press

Grip Training
Pinch Lever Block
Wrist Developer
Plate Curls
Oven Mitts
Grip Balls
Nail Bending
Card Tearing ?
Phone Book Ripping ?
How Z Health fits into everything.
Program Design
How it all fits together in a gift wrapped program

Location:
Kinetic Edge Fitness (Brad’s Gym)
683 Bielenberg Drive, Suite 203
Woodbury, MN 55125

Fees:
Saturday Competition = Free
Saturday Workshop = $60

Sunday Workshop = $297 until March 8th
March 9th goes up to $397

Saturday + Sunday Workshop
Before March 8th    $297 (Saturday is Free)
March 9th & after    $397 (Saturday is Free)

To Register contact Brad
651-330-9319
or
info (@) keperformance.com / SUBJ:  GNR 2.0 Register

Make 2009 your best training year EVER!

B-Rad

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