Great Workout Based on “Intervention”

June 24, 2011 in BLOG 9 Comments

I sure love my group at the Coyote Point Kettlebell Club. We trained on Thursday this week and had a lot of new people. We were going to do the “Humane Burpee” with Pull Ups, but SteveO (Steve Ledbetter) added a simple idea: “Let’s do Suitcase Carries so we can do all five human movements.” More on that in a second…

So, off we went:
10 Bulgarian Goat Bag Swings
10 Goblet Squats
10 Push Up
Suitcase Carry Left Hand to Pull Up Bar
One Pull Up (Trust me on this!)
Suitcase Carry Right Hand back to Swing area.

Now, you can do this 10-9-8-7-6-5-4-3-2-1 fashion or a bunch of sets of Five…it doesn’t matter. It steams you up, gets the heart beating and works on a lot of things. What it REALLY works on is your abs at they don’t even have a chance to catch up.

So, I think we called it “The SteveO Segue Super Sircuit of Sweetness” or something like that.

My new DVD, “Intervention” will be available soon. It is the culmination of four decades experience in the weightroom, track, pitch, field, and life in one understandable package. I don’t think I am overstating that this will change the way you approach your training and how you train others at any age or goal. Check it out HERE.

To get a sense of it, look at these two clips:

You can see why I think our SteveO workout was such an excellent idea. I think, honestly, that this is why “community” is the missing link in most people’s training.

I’d love to hear some feedback on workouts like this and some others!

9 Comments

J.B. Brooks
June 24, 2011

Before my son was born (just over a year ago) I had a great community training session with the folks from my Jiu-jitsu academy. I would try in 2 hours to undo some of the mess that the other 10+ hours on the mats the rest of the week would do.. then we’d go get tacos. I need to start that back up again.
A question on the loaded carry: does it matter how the load is placed? is a farmer’s walk with dumbbells as beneficial as a shouldered sandbag? or one held in a “potato sack” position? Waiter’s carries with kbs? ect..
I use a lot of sandbag work with folks in the “pick it up, walk over there, put it down, pick it up, walk back ” mode. I wonder if these positions are better/worse/different in your opinion?
Thanks.
Looking forward to these. I just got the other set at perform better here in Seattle a couple months ago.
Dan Martin
June 24, 2011

I’ve rearranged my “REFRESH”

Waiter’s Walk
Goblet Squat
Bulgarian Goat Bag Swing
Lawn Mower Row
Hip Flexor Stretch/with Press
Kalos Sthenos Get-Up
Windmill
Brettzel

Obviously, it’s not a comprehensive or detailed as what we do with Coyote Point, but it covers me good enough. Which, is good enough.
Lonnie
June 25, 2011

It’s and understatement, but I really like all of this.
Dan John
June 25, 2011

Personally, I think Sandbag carries…any and all…are a great idea. “Loaded Carry” doesn’t mean KB carry. Now, I use KBs because I love this idea of going to the track with one KB and the discus and getting everything…and I mean EVERYthing…done in a workout. It’s has a beauty about it that strikes me as “right.” Your idea of mat time and gym time is along my same line of thinking, too…
J.B. Brooks
June 28, 2011

Thanks Coach.
Occum’s Razor needs to be applied far more often in the fitness world.
I think we’re on the same page.. which may not be the same as being right, but it’s an excellent start.
K Burnett
June 30, 2011

Did this workout on Wednesday night using the 10, 9, 8, … structure and really liked it. Felt like I had done some work when I was done, but did not leave me on the floor. Left me feeling really solid and like I could come back the next day and do it (or something else) again.
I’ve never really done loaded carries outside of backpacking and I’ve had whole years where I was afraid to bend forward at all. I think the carries are giving me that solid feel from head to toe, and the hinges & gobblet squats are doing wonders for my mobility.
Alan Earl
July 1, 2011

Goblet Squats at age 66 have given me a whole new lease of life on leg training. Using a 100 lb + dumbell gives considerable work to the core as a bonus . . . . at least in my case! Thanks for introducing me to them, Dan!
Rob Brokaw
July 1, 2011

THE BELL HOP
135# Front Squat
100lbs DB Suitcase Carry 20yrs
135# Push Press
carry back to front squat
Each stop has new rep goal:
10-9-8-7-6-5-4-3-2-1
Finisher of Pushups and Pull Ups- 3 x 10 supered up

Tough one I did enjoy it. Really like adding in loaded carries into everyday workouts. That used to just a be a once a week or even every other. After just a few weeks feeling stronger, my armor is building.
Thanks Dan John you are the man!
DanMartin
July 1, 2011

I don’t know if I could do the suitcase carry for 20 years.