Mike Mahler - Mahlers Aggressive Strength Kettlebell Workshop Manual
EDT Program Option One:
Monday and Friday: Upper Body
PR Zone 1 (20 Minutes)
Two-arm military press
Renegade Row
Five minute break
PR Zone 2 (15 Minutes)
Kettlebell Alternating Press
Kettlebell Alternating Row
Two minute break
Core Work: 2x5 (two sets of five) of Windmills
Wednesday and Sunday: Lower Body
PR Zone 1 (Twenty Minutes)
Front Squats with two kettlebells
One-arm snatch
Five minute break
PR Zone 2 (Fifteen Minutes)
One-arm Kettlebell
Overhead Squat
Double Kettlebell Swings
EDT Program Option Two:
Day 1: Monday and Friday
PR Zone 1 (20 Minutes)
One-arm kettlebell military press
Chin-up
Five minute break
PR Zone 2 (15 Minutes)
One-arm floor presses
One-arm kettlebell row
Two minute break
Core Work: 2x25 (two sets of twenty-five) Kettlebell pass between the legs
Day 2: Wednesday and Sunday
PR Zone 1 (Twenty Minutes)
Front Squat with one kettlebell
One-arm snatch
Five minute break
PR Zone 2 (Fifteen Minutes)
One-legged Squat
One-arm Kettlebell swing
For more information on EDT, visit Coach Charles Staley's website at www.edtsecrets.com
HOC/Kettlebell Combo For Serious Fat Loss!
High Octane Cardio (Hoc) is based on a style of conditioning that boxers often used called "roadwork." Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOC takes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOC programs that are done three times a week to eradicate that gut of yours:
HOC Option One Beginner Program
Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:
First pass: 10 one-arm Kettlebell swings
Second pass: 10 one-arm Kettlebell snatches
Third pass: 10 one-arm Kettlebell clean and jerks
Fourth pass: 25 Kettlebell pass between your legs
HOC Intermediate Program
First pass: 20 One-arm Kettlebell snatches with each arm
Second pass: 20 One-arm Kettlebell swings
Third pass: 15 Clean and push presses with each arm
Fourth pass: 35 Kettlebell pass between your legs
Fifth pass: 20 One-arm Kettlebell snatches
Sixth pass: 20 Kettlebell pass between your legs
Advanced
First pass: 25 One-arm Kettlebell Swings
Second pass: 10 One-arm Kettlebell Clean and Jerks
Third pass: 20 Kettlebell Pass Between Your Legs
Fourth pass: 25 One-arm Kettlebell Snatches
Fifth pass: 15 Clean and Push Presses
Sixth pass: 20 Kettlebell pass between your legs
Seventh pass: 15 One-arm Kettlebell Swings
Eighth pass: 10 One-arm Kettlebell snatches
HOC Option Two Program
This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.
Beginner
On this program take a one-minute break between each round of boxing and each kettlebell set.
One minute heavy bag round
10 One-arm Kettlebell snatches
One minute heavy bag round
25 kettlebell passes between your legs
One minute heavy bag round
10 One-arm kettlebell Swings
One minute heavy bag round
25 kettlebell passes between your legs
Intermediate
Same as above, only extend the heavy bag rounds to two minutes.
Advanced
Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.
Tips
There are several ways you can incorporate these workouts into your current regimen.
1) You could do one HOC workout per week to gradually work into it.
2) You could cut back on other kettlebell training and do two HOC workouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually.
3) You could do HOC three times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.
Basic Kettlebell Program For Strength And Conditioning
Monday-Wednesday-Friday
Option One:
One-arm Kettlebell clean and press: 3x6-10
One-arm Kettlebell Bent Over Row: 3x6-10
One Legged Squat: 3x6
Windmill: 2x5
One-arm Kettlebell snatch: 3x10
Monday-Wednesday-Friday
Option Two:
Two-arm Kettlebell clean and press: 3x6-10
Two-arm Kettlebell Bent Over Row: 3x6-10
Front Squats With Two Kettlebell: 3x10-12
Turkish Get-up (Squat Style) 2x5
Double Kettlebell Swing: 3x10-12
Biography
Mike Mahler is a strength and conditioning coach based in Santa Monica, CA. Mike has been a strength athlete for over ten years and is a Senior level certified kettlebell instructor. The Senior level classification means that Mike has assisted in certifying aspiring kettlebell instructors. Mike has done over twenty kettlebell workshops in the past year across the US and overseas in London, England. Mike is considered by many to be the most experienced kettlebell instructor in the US.
In addition to working with athletes around the world, Mike has two regular columns in Fightscene Magazine. Also, Mike has written over fifty articles that have been published in magazines such as: Ironman Magazine, Exercise Magazine For Men, Testosterone Magazine, Bodybuilding.com, and Exhilarate Magazine.
Training Style
Mike's strength training style is focused on making athletes stronger and faster and building strength and conditioning that will carry over to various athletic activities. In addition, Mike's style of training emphasizes the importance of developing mental strength and character. While, Mike's primary focus is working with combat athletes, hundreds of everyday people have benefited from his articles and workshops. If you want to build a great physique and be as strong as you look, then Mike's Aggressive Strength training is for you. Visit Mike's Website at www.mikemahler.com for more information.
