Kettlebell training

**itwasntme** · Posted On: 3/04/2012 7:16pm

Has anyone used Dr Mark Cheng's kettlebell training or similar kettlebell training and seen an increase in their explosiveness and/or power?

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**jspeedy** · Posted On: 3/04/2012 8:01pm

I've been doing Anthony Dilugio's (spelling?) "Enter the Kettlebell" workout for about six weeks. I've noticed that the workouts have become easier compared to when I started.

I'm not sure how exactly how to measure explosiveness and I'm not sure what you mean by "power". If you mean work/time=power, than I suppose I've increased my power with the kettlebell.

Overall, I feel like the kettlebell has helped my rehab my knee and increase my stamina.

**itwasntme** · Posted On: 3/04/2012 8:19pm

Thanks for the input. Explosiveness and power may be one in the same. I'm pulling these terms from this months Black Belt Magazine where they interview Dr Cheng and those are words he uses to explain the effect of his training.

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**jspeedy** · Posted On: 3/04/2012 8:34pm

If anything BB mag always seems to feature articles on those who frequently pay for advertisements in the mag. The guy in the ad er *ahem, "article" was probably just using ambiguous buzz words to get people to buy his crap. Can you link or copy/paste the article?

Who knows he may even have a legit kettlebell program i'm just leary of anything in BB mag. Do you have any info on the actual routine?

**itwasntme** · Posted On: 3/04/2012 8:45pm

I was kinda getting the feeling that's what happens. There's no info on any of the actual exercises, just a nifty ad on the next page with a link to order his "Kettlebell Warrior." www.dragondoor.com/DVS033

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**HereBeADragon** · Posted On: 3/04/2012 9:20pm

I've seen a lot of kettlebell programs and most are atleast decent. My current favs come from www.MyMadMethods.com http://mymadmethods.com/workout-data...ebell-workouts

**itwasntme** · Posted On: 3/04/2012 9:58pm

Have you noticed any extra or different benefits with your martial arts using kettlebells over weights or other strength training methods? I'm using P90X right now, so I'm using resistance bands. I'm just trying to get a feel for what martial artists feel helps them the most with their art.

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**jspeedy** · Posted On: 3/05/2012 9:09pm

Originally Posted by jwilde88

Have you noticed any extra or different benefits with your martial arts using kettlebells over weights or other strength training methods? I'm using P90X right now, so I'm using resistance bands. I'm just trying to get a feel for what martial artists feel helps them the most with their art.

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I'm not sure about kettlebells specifically but I had more than a couple of my BJJ buddies comment on how strong a felt for my size back when I was doing stronglifts. Not that strength is necessarily a good thing most BJJ newbs know what it's like to roll with a smaller guy who is also a newb and how easy it can be to overcome them with a little strength.

**itwasntme** · Posted On: 3/05/2012 10:00pm

Were you doing any striking at the time? That's more what I'm wondering about.

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**HereBeADragon** · Posted On: 3/05/2012 11:37pm

Originally Posted by jwilde88

Have you noticed any extra or different benefits with your martial arts using kettlebells over weights or other strength training methods? I'm using P90X right now, so I'm using resistance bands. I'm just trying to get a feel for what martial artists feel helps them the most with their art.

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My favorite kb exercises are the swing (Russian and American), the snatch, the clean and the turkish getup.

The swing I tend to go heavy on and it will develop some mean hip snap that I have found translates well to grappling and standup. Its an overall great movement that can be used for explosive power and endurance.

The snatch is a great way to build upon the swing. Besides its conditioning benefits it really teaches you how to transfer power from feet to hands in one powerful motion. I find it enhances throws and strikes.

The clean is something I've always loved be it barbell, kettlebell, clubbell or sandbag. It builds explosive strength and trains you to keep the elbows tight. One bit of training advise I would give is don't be lazy on the unloading phase of the clean. The biggest benefit for a martial artist that the clean gives perhaps is learning how to coil and uncoil your power from the core without letting the elbows flare.

Lastly the Turkish Getup is a classic exercise. The old catch wrestlers were very big on the getup and supposedly a new student would have to be able to perform the getup with 100lbs on either side before he was ready to become a wrestler. I'd say that advice holds true to this day. If you can getup with 100lbs you are a beast.