If you haven't integrated kettlebell training with your Martial Arts you are really cheating yourself.
For the past several years I have been using standard and adapted Kettlebell movements to enhance specific movements and techniques with great success. The benefitts have been fantastic especially in areas of gripping strength, stance strength/stability and my throws have become much stronger.
To find out more check out Killer Kettlebells Stance & Strength Training.
Thursday, August 20, 2009
Wednesday, July 1, 2009
Killer Kettlebell is FINALLY OUT!!!
Buy it directly from my site John's eBooks.com
Killer Kettlebell Stance & Strength Training
- Flash videos for nearly 2 dozen stance training exercises
- Nearly 30 stance training photos and discription for the building of your own low cost high quality Kettlebells & Medicine Ball.
- Several workout routines that focus on martial muscle but encompass the entire body.
Stop in and give it a check.
May the Lord bless you and your household.
John Roche
Friday, June 26, 2009
NEW EBOOK!! Killer Kettlebell Stance & Strength Training
Well it's all done but the compiling.
Finally after months of video work, photos and writing I have Killer Kettlebell Stance & Strength Training nearly completed.
In my other ebooks I focused on traditional strength training and stamina, this time I am taking kettlebells and putting them to work with a focus on the strengths that martial artists need.
Along with Kettlebells I have included how to use and even make a 25lb medicineball and a 60lb Ruck Sack. The last filming was completed on our first 100 degree day and nearly ended me...
However it made my oldest son's day to watch dad "suck eggs". Mean kid ;-)
I have included several instructional video clips of exercises and photos of stance positions including how to hold the kettlebell to force your body to handle greater ballance and troque issues.
Work out schedules, exercises and training ideas are all included in this ebook.
And if you can't afford to buy kettlebells I have included written instructions for building the same kettlebell handles that I use. They can handle more than 200lbs each and are infinately adjustable when it come to weight veriations.
Watch here or at my website for the release www.johnsebooks.com or my ebay page.
Purchasing Killer Kettlebells on eBay will save you $10 from the official website price of $29.95
John Roche
Finally after months of video work, photos and writing I have Killer Kettlebell Stance & Strength Training nearly completed.
In my other ebooks I focused on traditional strength training and stamina, this time I am taking kettlebells and putting them to work with a focus on the strengths that martial artists need.
Along with Kettlebells I have included how to use and even make a 25lb medicineball and a 60lb Ruck Sack. The last filming was completed on our first 100 degree day and nearly ended me...
However it made my oldest son's day to watch dad "suck eggs". Mean kid ;-)
I have included several instructional video clips of exercises and photos of stance positions including how to hold the kettlebell to force your body to handle greater ballance and troque issues.
Work out schedules, exercises and training ideas are all included in this ebook.
And if you can't afford to buy kettlebells I have included written instructions for building the same kettlebell handles that I use. They can handle more than 200lbs each and are infinately adjustable when it come to weight veriations.
Watch here or at my website for the release www.johnsebooks.com or my ebay page.
Purchasing Killer Kettlebells on eBay will save you $10 from the official website price of $29.95
John Roche
Wednesday, June 3, 2009
Part way through new routine
I have a hard time sticking with one routine for more than a few weeks at a stretch. Yes that's part of the reason I train alone, it tends to make lifting partners nuts. But in truth my routines change about once every 6 weeks which is good because of the stagnation and burnout factors.
So what have I been doing lately. Well a really fun routine.
Monday:
A-1: Alternate DB Bench Press.
A-2: Chins
These exercises are done in an alternating fashion with each new set starting on the minute mark. In other words when you finish your last rep watch the clock, when the second hand hits 12:00 start the next set of the other exercise.
the target is to get 20 reps in four sets. I start with a weight that requires six or seven sets and try to increase the reps on atleast one set each workout. Once 4 sets is attained I increase the weight by 10% and start over again.
Take a five minute break and then do Deadlifts. You are shooting for 15-18 total reps within 3-sets. When you can do that increase the weight by 10% and work back down to three sets again.
Take a two minute break and do three sets of one arm kettlebell swings. Each set is 10 per side.
Stretch and relax.
Thursday:
B-1: Military Press
B-2: Renegade Rows
Use the same reps and set scheme as above. One note: on renegade rows and alternated press above one rep is counted when you have done one for the right and one for the left.
Take a five minute break and then do Front Squats. Your target is 20 reps in four sets. When you can do that increase the weight by 10%.
Take a two minute break and then do three sets of 10 one arm kettlebell swings. Again that is 10/side.
Tuesdays & Friday:
Each of the following is started on the minute as above.
Divebomber Push-ups
Hindu Squats
Explosive Push-ups (clapping push-ups)
Hack Squats
Jump Lunges
Hindu Push-ups
Planks
On your first day find out what your max is for each exercise. Divide that in half and use that number for your first weeks training. Each week there-after increase it by 2 - 4 reps.
Start off with three sets doing one after the other in circut training fashion, again starting each new exercise on the minute mark.
Wednesday & Saturday:
Ruck Sack Hike
I use 60lbs of sand in a standard military ruck. Check your starting time and start walking for a set distance say 2 miles. Whatever your time is the next time you hike try and reduce it by a few seconds. Continue to do so until you are nearly running and then increase the distance by half and start the timed walking all over again.
May the Lord bless you and your household.
John
So what have I been doing lately. Well a really fun routine.
Monday:
A-1: Alternate DB Bench Press.
A-2: Chins
These exercises are done in an alternating fashion with each new set starting on the minute mark. In other words when you finish your last rep watch the clock, when the second hand hits 12:00 start the next set of the other exercise.
the target is to get 20 reps in four sets. I start with a weight that requires six or seven sets and try to increase the reps on atleast one set each workout. Once 4 sets is attained I increase the weight by 10% and start over again.
Take a five minute break and then do Deadlifts. You are shooting for 15-18 total reps within 3-sets. When you can do that increase the weight by 10% and work back down to three sets again.
Take a two minute break and do three sets of one arm kettlebell swings. Each set is 10 per side.
Stretch and relax.
Thursday:
B-1: Military Press
B-2: Renegade Rows
Use the same reps and set scheme as above. One note: on renegade rows and alternated press above one rep is counted when you have done one for the right and one for the left.
Take a five minute break and then do Front Squats. Your target is 20 reps in four sets. When you can do that increase the weight by 10%.
Take a two minute break and then do three sets of 10 one arm kettlebell swings. Again that is 10/side.
Tuesdays & Friday:
Each of the following is started on the minute as above.
Divebomber Push-ups
Hindu Squats
Explosive Push-ups (clapping push-ups)
Hack Squats
Jump Lunges
Hindu Push-ups
Planks
On your first day find out what your max is for each exercise. Divide that in half and use that number for your first weeks training. Each week there-after increase it by 2 - 4 reps.
Start off with three sets doing one after the other in circut training fashion, again starting each new exercise on the minute mark.
Wednesday & Saturday:
Ruck Sack Hike
I use 60lbs of sand in a standard military ruck. Check your starting time and start walking for a set distance say 2 miles. Whatever your time is the next time you hike try and reduce it by a few seconds. Continue to do so until you are nearly running and then increase the distance by half and start the timed walking all over again.
May the Lord bless you and your household.
John
Saturday, May 2, 2009
Owning up
Since God asked Adam those most famous of questions "Who told you that you were naked? Have you eaten from the tree of which I commanded you not to eat?" Man has done everything in his power to NOT own up when he (we) are wronge or have done wronge.
The old cartoon strip Family Circus occasionally had the children being asked "Who did this" and so true to life they would all blame the same person "not me".
Unfortunately adults are not much better, doing things that they know are wronge and then blaming others when they get cought. You know, it's the Polices' fault, 0r the IRS or those ***** credit cards. It's the tobbacco company's fault or Micky D's fault that I'm fat. It's my parents fault I'm so messed up (well it is, just ask my Dr).
Ya nobody likes to be wronge, especially when they are, well, wronge. As Christians though we have no choice but to "man up" and admit when we are wronge. The symptom of our depravity is denial of truth, it started with Adam and eventually, 'in the fulness of time' resulted in the death of Jesus on the cross (oh you didn't realize that was what He died for?). Yes that was exactly what He died for. He died as the blood attonement for sin against a Holy & Just God. What is sin against God? Anything we do that is opposed to God's will for man as revealed in the Bible.
I will be one of the first to admit that 'manning up' is not fun, not easy and rarely pleasant, but it is what we are called by Paul to do when ever we take communion or for that matter as a regular course of daily evaluation "For by the grace given to me I ask every one of you not to think of yourself more highly than you should think, rather to think of yourself with sober judgment on the measure of faith that God has assigned each of you."
I get the opportunity to spend a sizable amount of time around drunks, and let me tell you when they think of themselves (measure there skills, value, wisdom, etc...) they are either VERY over inflating or VERY devaluing. It's the same with their measure of distance and time, thats why they have so much trouble stopping that car that they weren't actually driving when that other guy pulled out and hit them.
Have to go for now, more in a bit....
May the Lord bless you and your household.
John
The old cartoon strip Family Circus occasionally had the children being asked "Who did this" and so true to life they would all blame the same person "not me".
Unfortunately adults are not much better, doing things that they know are wronge and then blaming others when they get cought. You know, it's the Polices' fault, 0r the IRS or those ***** credit cards. It's the tobbacco company's fault or Micky D's fault that I'm fat. It's my parents fault I'm so messed up (well it is, just ask my Dr).
Ya nobody likes to be wronge, especially when they are, well, wronge. As Christians though we have no choice but to "man up" and admit when we are wronge. The symptom of our depravity is denial of truth, it started with Adam and eventually, 'in the fulness of time' resulted in the death of Jesus on the cross (oh you didn't realize that was what He died for?). Yes that was exactly what He died for. He died as the blood attonement for sin against a Holy & Just God. What is sin against God? Anything we do that is opposed to God's will for man as revealed in the Bible.
I will be one of the first to admit that 'manning up' is not fun, not easy and rarely pleasant, but it is what we are called by Paul to do when ever we take communion or for that matter as a regular course of daily evaluation "For by the grace given to me I ask every one of you not to think of yourself more highly than you should think, rather to think of yourself with sober judgment on the measure of faith that God has assigned each of you."
I get the opportunity to spend a sizable amount of time around drunks, and let me tell you when they think of themselves (measure there skills, value, wisdom, etc...) they are either VERY over inflating or VERY devaluing. It's the same with their measure of distance and time, thats why they have so much trouble stopping that car that they weren't actually driving when that other guy pulled out and hit them.
Have to go for now, more in a bit....
May the Lord bless you and your household.
John
Friday, April 17, 2009
In the Beginning there was Logic
I wanted to go back and expound on an earlier post for a couple of readers so here is more on the greatest first line of any book ever written.
Gen 1:1 "In the beginning God created the heavens and the earth";
What an incredible verse. This one simple verse is as deep as eternity and as wide as infinity. Look at the some of the elements that are here. We have a "beginning" we have prime cause for that beginning "God" and we have a description of what it was that He began "the heavens and the earth".
But there is more we can see three perfect arguments against the stance that there is no Truth.
First we have time. This is a Truth that is non-arguable. Just think about it for a moment, oops there it is, time. No matter where in the universe you go time exist. The use of clocks may not but the measure of time still does. Be it measured by the rotation of a planet, the changing of seasons, the movement of the stars, or the speed of light. Time exists in all places. Are you reading this blog now or earlier or later. Yes you exist in the now, you may live in the past, you may long for the future but you exist in the now. On the other hand God is outside of time. He is Eternal, time was created a point in eternity and will never cease to exist from that moment on. Why because time is measured by the order of events, I started this blog earlier and am writing it now hoping to finish it later. Casting our crowns before the thrown of Yahweh is a mark in time. It have an order, there-for it is a measurement of time. before we were casting our crowns down what were we doing and what did we do following. Because God created time, time exists.
Did God did not create time out of His need to mark events. He created time so that we would understand the difference between us, finite, created beings, and Him, infinite, eternal, everlasting. We can't understand His eternal existence because everything in our experience has a beginning, a point of coming into existence. It also has a point of ceasing to exist, like my last car.
Then there is the Truth of space. the heavens and the earth. These are "separate" entities. They exist in different places at the same time. Space is marked by distance, and by proximity. Think about the page you are looking at right now. Each letter is separated by a gap. That gap is a space that allows us to distinguish one individual letter from another. The same thing is true of planets, trees, atoms, and people. There is a physics law that says it is impossible for to objects of like mass to occupy the same space at the same time. If you have ever gone to a rock concert or an international soccer match you experiences this truth when everyone around you was trying to fill the space you were already in.
The truth of space is inarguable by logical means. If someone tries to just tell them you can't understand what they are saying and ask them to come "closer". Were space not a Truth then they would not be separate from you and their voice would have no need to travel to you.
No matter where you go there you are once again the Truth of space. If you could fly at light speed to the ends of the universe you would still be separated from the rest of the universe by space, and within that vast space you would occupy a minute amount of space.
The next Truth is the existence of Matter. Many puns could be had with this one. The law that I mentioned in conjunction with space also apply to matter. We tend to measure space by points of matter. A house is measured from wall to wall, a trip from home to home, a kiss from lip to lip.
While I have heard several people try to actually argue the true existence of matter I am yet to see them pass through a wall (apart from a lot of pain and destruction), they usually want to sit in a chair during the discussion but the doesn't "matter". They might even try to elaborate the matter by stick my chest matter with their finger matter. But that really doesn't matter either.
No matter where they choose to argue about matter they still are matter, sitting matter in a multi-story accumulation of matter located on a large ball of matter that is bathed in a form of matter that we call light.
Even the void of space, some scientist are saying today, is actually a form of matter.
So in short the Truth of Matter, matters any time, any place, no matter how far the distance or how wide the space.
There is one more pivotal, awesome Truth buried in this little verse, the hinge pin verse for all of creation. That truth is the truth of causality. It for every effect there is a cause. That Prime Causality is God. All of creation, seen and unseen can trace it's cause back to God. Or as John states in the parallel to Gen 1:1 - John 1:3 speaking of The Word " All things came into being through Him, and without Him not even one thing came into being that has come into being."
As a people we are always looking for that one cause in our lives. If you have any abnormal behavior counselors try to get to the origin of the behavior, the original cause for this effect (what is seen in your life).
When an airplane crashes hundreds of people are pulled in to assess the scene and determine the cause of the accident. We do autopsies to determine the cause of death, and cartoonist make a fortune make in jokes about who cause the writing on the wall or the spilling of the milk (Not Me is always at fault).
We know in the depth of our souls that there is a Prime Causality, the First Cause. That cause was not a big bang (though he could have used one). Why?, because evolutionary science counters the evidence laws when it states "nothing existed and then that nothing exploded".
Nothing is the only thing that can come from nothing. Witness the mathematical equivalent 0x0=0, 0-0=0, 0+0= thats right 0!
Now there is a huge mis-understanding when it comes to the law of causality. The law does not say that the cause of the effect has to have a cause as well. When a child (or even an adult) asks "so who caused God" they are applying a non-existent truth. The cause is a cause not an effect, only the effect has to have a cause.
In the example of the big bang there does have to be a cause for the effect (bang), a "what made that happen".
God the Father is not an effect, He is the First Cause, the ultimate reality behind the physical law that we see acted out in our lives.
May the Lord cause His blessing to fall upon you and your household.
John
Gen 1:1 "In the beginning God created the heavens and the earth";
What an incredible verse. This one simple verse is as deep as eternity and as wide as infinity. Look at the some of the elements that are here. We have a "beginning" we have prime cause for that beginning "God" and we have a description of what it was that He began "the heavens and the earth".
But there is more we can see three perfect arguments against the stance that there is no Truth.
First we have time. This is a Truth that is non-arguable. Just think about it for a moment, oops there it is, time. No matter where in the universe you go time exist. The use of clocks may not but the measure of time still does. Be it measured by the rotation of a planet, the changing of seasons, the movement of the stars, or the speed of light. Time exists in all places. Are you reading this blog now or earlier or later. Yes you exist in the now, you may live in the past, you may long for the future but you exist in the now. On the other hand God is outside of time. He is Eternal, time was created a point in eternity and will never cease to exist from that moment on. Why because time is measured by the order of events, I started this blog earlier and am writing it now hoping to finish it later. Casting our crowns before the thrown of Yahweh is a mark in time. It have an order, there-for it is a measurement of time. before we were casting our crowns down what were we doing and what did we do following. Because God created time, time exists.
Did God did not create time out of His need to mark events. He created time so that we would understand the difference between us, finite, created beings, and Him, infinite, eternal, everlasting. We can't understand His eternal existence because everything in our experience has a beginning, a point of coming into existence. It also has a point of ceasing to exist, like my last car.
Then there is the Truth of space. the heavens and the earth. These are "separate" entities. They exist in different places at the same time. Space is marked by distance, and by proximity. Think about the page you are looking at right now. Each letter is separated by a gap. That gap is a space that allows us to distinguish one individual letter from another. The same thing is true of planets, trees, atoms, and people. There is a physics law that says it is impossible for to objects of like mass to occupy the same space at the same time. If you have ever gone to a rock concert or an international soccer match you experiences this truth when everyone around you was trying to fill the space you were already in.
The truth of space is inarguable by logical means. If someone tries to just tell them you can't understand what they are saying and ask them to come "closer". Were space not a Truth then they would not be separate from you and their voice would have no need to travel to you.
No matter where you go there you are once again the Truth of space. If you could fly at light speed to the ends of the universe you would still be separated from the rest of the universe by space, and within that vast space you would occupy a minute amount of space.
The next Truth is the existence of Matter. Many puns could be had with this one. The law that I mentioned in conjunction with space also apply to matter. We tend to measure space by points of matter. A house is measured from wall to wall, a trip from home to home, a kiss from lip to lip.
While I have heard several people try to actually argue the true existence of matter I am yet to see them pass through a wall (apart from a lot of pain and destruction), they usually want to sit in a chair during the discussion but the doesn't "matter". They might even try to elaborate the matter by stick my chest matter with their finger matter. But that really doesn't matter either.
No matter where they choose to argue about matter they still are matter, sitting matter in a multi-story accumulation of matter located on a large ball of matter that is bathed in a form of matter that we call light.
Even the void of space, some scientist are saying today, is actually a form of matter.
So in short the Truth of Matter, matters any time, any place, no matter how far the distance or how wide the space.
There is one more pivotal, awesome Truth buried in this little verse, the hinge pin verse for all of creation. That truth is the truth of causality. It for every effect there is a cause. That Prime Causality is God. All of creation, seen and unseen can trace it's cause back to God. Or as John states in the parallel to Gen 1:1 - John 1:3 speaking of The Word " All things came into being through Him, and without Him not even one thing came into being that has come into being."
As a people we are always looking for that one cause in our lives. If you have any abnormal behavior counselors try to get to the origin of the behavior, the original cause for this effect (what is seen in your life).
When an airplane crashes hundreds of people are pulled in to assess the scene and determine the cause of the accident. We do autopsies to determine the cause of death, and cartoonist make a fortune make in jokes about who cause the writing on the wall or the spilling of the milk (Not Me is always at fault).
We know in the depth of our souls that there is a Prime Causality, the First Cause. That cause was not a big bang (though he could have used one). Why?, because evolutionary science counters the evidence laws when it states "nothing existed and then that nothing exploded".
Nothing is the only thing that can come from nothing. Witness the mathematical equivalent 0x0=0, 0-0=0, 0+0= thats right 0!
Now there is a huge mis-understanding when it comes to the law of causality. The law does not say that the cause of the effect has to have a cause as well. When a child (or even an adult) asks "so who caused God" they are applying a non-existent truth. The cause is a cause not an effect, only the effect has to have a cause.
In the example of the big bang there does have to be a cause for the effect (bang), a "what made that happen".
God the Father is not an effect, He is the First Cause, the ultimate reality behind the physical law that we see acted out in our lives.
May the Lord cause His blessing to fall upon you and your household.
John
Painfully Hillarious
One of my coworkers found this on YouTube.... Absolutely hilarious, now you know why part of the job of a corrections officer is to protect inmates from themselves.
http://www.youtube.com/watch?v=UxJxscQfMqs
John
http://www.youtube.com/watch?v=UxJxscQfMqs
John
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