Kevin Kearns knows what it means to train like a fighter – he has trained UFC fighters like Kenny Florian, Stephan Bonnar, and Marcus Davis for a living for many years. Now you can get a chance at these hardcore workouts, that also happen to be a lot of fun.
To learn more about Kevin, read our feature interview:
Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC
Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight
Workout 13: The Jug Juggernaut
Over the past ten years I have witnessed I huge rise in kettlebell training. When we were first exposed to this implement at my club, my team and I instantly liked the tool. I use the term tool because we believe the equipment is just an extension of the trainer, similar to a carpenter. The kettlebell is no doubt one of the best training implements in our Burn With Kearns tool box for explosive power, core strength, MMA conditioning and more.
In the beginning many of the kettlebell moves were adopted from yoga and martial arts moves to build more strength with this awesome tool. So of course, we bought our own set, which frankly was a little pricey at the time. Then one day I was putting a 5-gallon water jug in the water cooler and it idea hit me, “It has a handle and it’s unstable. Why not try this as a kettlebell?”
So we began to experiment with using the 5-gallon jug for a kettlebell. This is how the Burn with Kearns Jug Juggernaut was born. This is a fast-paced, kick butt workout that will have you wiped up in a matter of minutes. The other benefit is the real world nature of the exercise because of its instability. I have had many of our fighters try this and instantly love it. The real kicker is it won’t cost you an arm or leg to purchase a water jug.
1. Swings
Description: Grasp the handle tightly and bend your legs. Place the jug between your legs. As you explode up in a swinging motion, push off the ground. Raise the jug until it’s shoulder height and then return it to its original position. 10 reps for 3 sets is a real fun time.
Pro Tip: Push your heel into the ground as you explode up.
2. Squat to press
Description: Grasp the jug between both hands and squat down to the ground until the jug touches. Now as you stand up, bring the jug up to your chest level as you raise it over your head. 10 reps 3 sets is a party.
Pro Tip : Use your legs and back as a unit.
3. One Arm Snatch
Description: Grasp the handle of the jug in one hand with your head up and your hips down. In one smooth motion explode up and straighten your arm up over your head as you throw the weight up. Return to original position. 5 to 10 reps on each side for 3 sets is great.
Pro tip: Be very mindful of your grip on the jug.
4. Squat toss
Description: Grasp the jug in both hands and squat down. As you explode up, toss the jug in the air and catch it as you squat down. Repeat for 10 reps 3 sets.
Pro tip: Keep the jug close to your body and make sure there are no breakable people around.
