10 Body Weight Flows for MMA and Fitness

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When I first started in the martial arts, I trained in Korean styles. I started in Tae Kwon Do when I was 9 years old. Then it was Hapkido and Kuk Sool. Each of these arts had Hyung, or forms we would have to practice and master for each belt level. So every belt level had a specific Hyung(form) to learn in order to progress to the next belt. These forms I equate to the body weight flows found in my system.  My body weight flows range from simple into more complex and dynamic in nature. A body weight flow by my definition is, combining multiple body weight exercises into one continuous pattern for a giving amount of time.

In my Kettle-Jitsu Revolution Dvd, we start off with the basic burpee as the foundational movement for these flows. Then, we build off of that into more complex flows.  A lot of these flows contain actual movements used in Brazilian Jiu Jitsu and mixed martial arts.  So in essence you are practicing essential mma fundamentals while practicing your conditioning. Kettle-Jitsu bodyweight flows are designed to enhance your fitness, conditioning, agility, coordination, focus and timing. I try to hit as many muscles as possible in one flow. This is what gives it that anaerobic effect and gives you the feel like you get in a BJJ match.  The great thing about these flows is that they can be taught and practiced by any one! In the enclosed video, I have long time student Rosanna assisting me. She is a wife and a mother. But as you can see she flows effortlessly with the movements. Proof that you do not have to be a fighter to train like one!

Remember, the movements in this video are not meant to be instructional. This is simply an example of some of the flows found in my system.  A few of these are found in my new Kettle-Jitsu Revolution double dvd. So if you want to build the foundation needed to execute these flows properly, order your copy today!  click here buy it! http://kjrevolution.com/?page_id=19

The 5 Biggest Problems with Kettlebell Training Today

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So the other day I decided to create a Flipboard account. The app automatically comes installed on my Galaxy S4 but I had never used it.  I noticed I got a couple of hits from Flipboard on my web site. So I decided to look into it.  Pretty cool app. You can create your own little magazines based on your own interests. You can also look up other articles of all kinds on there. Naturally, I punched in kettlebells.  Big surprise. Lol So one of the first articles I come across is the 10 most common kettlebell mistakes. I read through it and I could automatically tell which kettlebell organization the author was from. Out of the 10 most common mistakes, there was nothing in regards to warming up! That really blows my mind.  So I googled common kettlebell mistakes and found numerous articles on the subject. None of which mentioned warming up! This is truly mind boggling to me.  Well I decided to compile my own list. Here are my 5 most common problems with  kettlebell training today!

1. Can you guess?? Improper warm up! Most practitioners and coaches do not warm up properly period! The kettlebell swing is legendary for jacking up peoples lower backs. Most of the traditionalist will say its from lack of technique. Well that’s bullshit. People rarely perform the kettlebell swing correctly when they are first taught. So if your posterior chain is not completely warm before swinging, there is a good chance you will jack up your back. Warm up before any type of rigorous workouts period. Especially kettlebells.

2. Over emphasis on swings and snatches.  Kettlebell training is immediately recognizable from these 2 trade mark movements. Probably because that’s all you ever see the traditional peeps doing. Those 2 movements are the be all and end all of kettlebell training. Although swings and snatches are great exercises, there is so much more to kettlebell training than that.  Traditional peeps will have you swinging and snatching  until you are blue in the face. But  trust me when I say this, you will never retain students if you are doing the same movements over and over. Plus your body gets used to it and you will stop experiencing results.  I see posts of people saying they did 1000 swings. How much stress do you think that puts on your lower back. Sounds painful to me. These 2 movements are great as supplemental exercises to add into routines. But centering your entire workouts around them will not render you significant gains in muscle.

3. Over emphasis on technique.  It trips me out that I can see a “master” level practitioner posting a video saying, “I need to break down my swing so I could really master it.” I mean, how complicated is the swing? For that matter, how complicated is the deadlift? I see people online always talking about how you should never teach the swing until you master the dead lift.  So, they give you an 8kg kb and put you in front of a wall and take like 2 hours to break down a simple movement like the deadlift. They tell you, if you don’t do it correctly, you will hurt yourself. Which brings us back to number 1. Improper warm up! I have never seen anyone hurt themselves by improperly lifting something. I have however seen plenty of peeps, including myself hurt my back after not warming up properly.  If I went to a trainer for a workout and they spent the whole session teaching me the dead lift, I would want my money back.  I can teach a monkey to do a dead lift in less than a minute. Its not rocket science.  In fact, I don’t even teach a single kb deadlift at my gym. Its such a boring, rudimentary exercise.  I have even seen entire dvds devoted to the swing alone.  Blows my mind that people would spend their hard earned money to learn one single exercise like that. In the 30 years of my martial art and fitness experience, I have learned that nobody performs exercises the same.  Everyone has different body types. Some people’s body types simply do not allow them to perform movements ideally. If you place too much emphasis on the technical aspects of the movement, then when do you have time for the actual workout?? Kettlebellers are constantly ridiculing crossfit people about their form. Ive even had people telling me that everything im doing is incorrect. Whatever. These people criticize other fitness systems simply because they are jealous. People are showing up in droves to practice crossfit. If it was so bad, then people wouldn’t do it.  Most of these people hating don’t even have gyms where they train people on a regular basis. They do this because they are programmed by the leaders of their organizations. They have closed minds. They are robots.

4. Over emphasis of weight. “Comrade, you are man. You must use 20kgs.” Such a crock. Nobody should ever be pressured to use more weight than they are comfortable with.  I always say after a thorough warm up, find a bell that is manageable for you. While we are doing practice sets of a particular kb exercise, you can assess whether or not you want to upgrade your bell.  For me, its all about the safety of my clients.

5.  My last and final problem with the kettlebell industry is that they are stuck in their ways and lack creativity. Creativity is how the kettlebell was conceived in the first place.  Most traditionalist practice the dead lift, goblet squat, swing, clean, Turkish get up and the snatch only.  They think doing anything other than that is blasphemy. This is exactly why there are no kettlebell training systems that are household names. Ask anybody if they have heard of crossfit, they will most likely say yes. Ask someone about RKC and they wont have a clue, even though RKC has been around longer than crossfit.  I constantly have to explain what the hell a kettlebell is all the time.  The kb has been around for hundreds of years, yet people still do not know what it is.  Hell, the man accredited with bringing the kettlebell to the states, Pavel, left the organization he originally started and is now including barbells in his courses. I guess he must have gotten bored with doing the same exercises over and over as well. Now hes jumping on the crossfit band wagon. Hes also endorsing bodyweight flows and what not. I saw a pic of him the other day swinging the bell in one hand, with his other hand by his chin resembling a combat swing. I guess someone got a hold of one of my dvds.  My point is, that most kb trainers do not know how to use kettlebells to their fullest potential. They use them only as a supplemental training device. If you call yourself a master trainer, you should be able to put people through complete, full body workouts using kettlebells. The last 10 years of my life have been dedicated to getting people fit with kettlebells and body weight. I teach large bootcamps 6 days a week.  You will never retain students with a traditional kettlebell mind set. Check out the enclosed videos that shows me teaching a packed Kettlejitsu bootcamp. That has always been my objective. I could care less how much weight I can snatch with. I care about getting people in the gym and retaining them.

So there you have it. Those are the 5 biggest problems with the kettlebell industry today. If more kb enthusiasts would think outside of the box instead of judging people on their form, maybe kettlebells would be a household name by now. I am constantly pushing myself to develop the most effective, full body kettlebell workouts possible. 

Injuries: Cause and Prevention


Since I have been involved in the Kettlebell industry, I have realized that it has gotten an bum rap for back injuries. Even my chiropractor said to me once, “Oh, I get a lot of business from kettlebells.”  Here is the problem. Most kettlebell practitioners blame technique as the root of all injuries. This is what they are programmed to believe. I have seen and received plenty of comments of certified kettlebell coaches ridiculing technique. Omg, you are going to injure yourself doing that. Ive heard it time and again. These people have been totally misinformed. Most of these people do not even train a lot of people on a regular basis. Ive been in the martial arts and fitness industry for over 30 years. What I have learned is the number one people get injured is because of improper warm up.

Here is a common scenario. I was at a tournament one day and a guy saw my Kettlejitsu shirt. He was like, “oh I love kettlebells.” “I was going to compete today, but my back is jacked up.” I asked him if he did it swinging. He said yes. I asked him if he warmed up first. He said, “yes, I did some jumping jacks first.” This is a perfect example of people not warming up properly.  I have seen numerous people jack up the backs from just the swing alone.  The fact of the matter is that if your body is thoroughly warmed up, you can do almost anything. Our bodies are super resilient machines.  We adapt to everything. In mixed martial arts and jiu jitsu, we are constantly putting our bodies at a mechanical disadvantage. Perfect technique %100 of the time is impossible.

At my gym SoCal mma and fitness, I can literally teach up to 100 students a week.  I am constantly getting new students. Many of them have never tried kettlebells, are overweight and out of shape.  But, they learn the same routines as the intermediate and advanced students at my gym. The beginners are obviously not going to have perfect technique. But since they are warmed up properly, they will remain injury free.  In my new Kettle-Jitsu Revolution dvd, the workouts are structured exactly the way they are taught at my gym.  The workouts are easy enough for the beginner, yet challenging enough for the advanced practitioner.  It is a complete workout program that includes a solid 15 minute warm up to insure you will not get injured.  I am also a firm believer that Kettlebell and body weight go hand in hand. The way I teach, you never even pick up the kb until we are thoroughly warmed up.  That is why I include and ab workout, body weight interval training and compound body weight training before we hit the kettlebells.

In my line of work, injured clients do not help pay the bills or bring me business.  Keep your clients injury free by warming up properly, especially before dynamic full body exercises with barbells and kettlebells.  You can learn how to warm up your clients from my new Kettle-Jitsu Revolution body weight and kettlebell dvd!

Kettle-Jitsu Revolution Workout DVD:An in depth look

As most of you already know, I have just announced the presale to my new double dvd Kettle-Jitsu Revolution.  I know everyone works hard for their money and people want to know what they are getting. So I received an email from a fan that wanted to know more about the dvd and its content. So here you go!:)  There are 8 different workouts. These workouts are the exact same ones in use at my gym SoCal MMA and fitness in Los Angeles. My classes are packed. This is what my system has involved into. I had to adapt my workouts to please any one from beginners to advance since that is what my classes are made up of. We constantly have new people trying our classes out, but we have our regulars as we’ll. so these workouts are easy enough for the beginner, yet challenging enough for an advanced person. Each workout is approximately 30-45 minutes long depending on how much rest you take. There is one joint mobility/body weight warm up. This runs about 15 minutes long. In all of the years I’ve been teaching, I found that the number one reason people get injured is from not warming up. This is why we do this prior to the Kb workout. Next we have our abdominal pyramid workouts. There are 8 different ones that contain different exercises in all of the workouts. Then we have body weight interval training. Next is our 3 one minute rounds of full body compound exercises ranging from your standard burpees, into my hybrid burpee variations and some body weight flows. After that we do our Kb interval training or what I call a break down. What this is, is a break down of each movement before we get into our Kb circuit. This gives you a chance to drill each movement and get a feel for it before we go into our Kb circuits. Last will b our 3, 2 minute full body Kb circuits. These circuits hit your whole body. Not just your core like most generic Kb workouts. Our 8th workout is the same format as above but, it contains what I call a shadow Jitsu long combo. This is a 2 minute body weight flow that contains 2 different compound body weight exercises into one. The last Kb workout is all double kettlebell. 8 week workout program. So each workout is done 3 times during that week. On your off days you can do cardio or one of the workouts from my shadow Jitsu DVD. Or you can do some cardio like running, yoga, cycling etc…
It’s a double DVD and it comes with a 12 page DVD insert that contains all of the workouts. It’s all original music. I wrote and played the title song in the commercial called get your swing on. There are 3 different remixes of the song in the DVD. There is also original music by Dj Slugo, a very popular Dj out of Chicago. So there you have it! Oh! This is the same format and workout I use in my certifications all over the world. So,if you are planning to get certified in Kettle-Jitsu, than this dvd is the perfect study guide.  I know these workouts are effective because of the feed back and results I get from my students. I teach up to 100 people a week at my gym. I can have up to 30 people at once in my classes. This is the main difference between me and the strong first/rkc type Kb people. Most of these certified people don’t have gyms and don’t teach more than a few people at once. It’s because their style is so basic and they focus on a few select Kb exercises. They use Kb as a supplement to their training. I use Kb and body weight as my sole source of strength and conditioning. Ive competed 10 times this year in BJJ tournaments. I was ranked number 1 in the world in 2 different divisions for most of the year. So this dvd is excellent conditioning for BJJ athletes. I also use this same system for my mma fighters. Even though most of my youtube videos have plenty of women, house wives and every day people in them, i still have people asking me if it is just for Jiu Jitsu and MMA.  This DVD is for everyone!! The women in my dvd do not fight. They just attend my classes at my gym. Rosanna, Aka Xena, is a mother and a wife. As a matter of fact, women make up for %70 of the clients at my gym. Just regular women.

You can use this dvd to lose weight, build muscle and enhance your conditioning, Veronica, the women depicted in the before and after pictures in the commercial lost a whopping 60lbs! She did kettle-jits 3 Xs per week, cardio on her off days and kept a disciplined diet.  The Kj Rev program is also simple and easy to implement in any gym. It gives people what they want and it is proven to work! People want variety, not monotony! Remember, you dont have to be a fighter to train like one! Pre sale purchas Only 29.99! Limited time only! Orders ship in the new year! CDDVDCASE002-1 (1)

12 Kettlebell Flows for BJJ/MMA and Fitness

12 kb flows

I am constantly preaching about the versatility of the kettlebell and bodyweight training. I really feel you can express your personality through these two training devices more so than any other single fitness device.  Kettlebell flows are a part of that versatility.  Flows are 2 or more exercises combined together into one, seamless and continuous pattern. Kettlebell flows challenge your hand eye coordination, timing, rhythm, focus and conditioning, all at the same time. All of these attributes are necessary for martial artists. In Brazilian jiu jitsu we combine and chain techniques together. Also when training BJJ, you are working multiple muscles at once. This is why kettlebell flows are simillar to training BJJ.

Kettlebell training is so deeply rooted in tradition, practicioners rarely think outside of the box. I believe this limits the potential of your kettlebell training. I believe the kettlebell is an extension of your body. The design of the bell allows endless options for all types of movements.  In order to achieve total kettlebell mastery, you shouldn’t limit yourself to only a few movements. I use kettlebells  and bodyweight as my sole source of strength and conditioning. In this video I have 12 different kettlebell flow variations that I use with my self and the clients at my gym.  Students love them because they are challenging and different. They engage you unlike any other exercises you have ever done.  Some of these movements are traditional exercises combined into a flow.

I encourage you to explore the endless options the kettlebell can give you.  Inject your own personality into them and develop your own movements.  Remember, the movements in this video are not for the beginners. These should only be practiced by seasoned kettlebell practitioners. Enjoy  12 kb flows

Click the image below to purchase the Kettle-Jitsu Revolution 8 week program!

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