Strength & Conditioning - Kevin Kearns, Workout 1: Recycled and Ripped
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:
Workout 1: “Recycled and Ripped”
With everyone going green these days why not the fitness industry. The fun part of this type of workout is that it won’t set you back thousands of dollars and it’s old school. By old school I mean the strong men of the 1800s before steroids. Those guys where amazing.
For this workout all of the equipment will cost you fifty bucks or less. You will need a water jug (5 gallons with handle), truck tire (used from a junk yard), and small handle sledgehammers.
We are going to do this in a fight circuit for time. Complete all the exercises, then repeat through again.
Exercise 1: Jug Swings
Description: These are exactly the same as kettlebell swings but won’t set you back a hundred bucks for the kettlebell.
Key points: Snap the hips, keep the core tight, and swing the weight to the height of the shoulder.
Volume: Do 30 seconds on each side for 3 rounds.
Exercise 2: Tire Twists
Description: An old truck tire from a pickup or SUV is perfect. This is very similar to medicine ball twists with a high challenge on your grip since the mass of the tire is a lot to deal with.
Key point: make sure you let one ankle rotate while the other plants.
Volume: Do 30 seconds for 3 rounds.
Exercise 3: Sledgehammer Renegade Rows
Description: Though this drill is generally used with dumbbells, we like to put a different twist on it by using hammers. The hammers increase the demand on wrist strength and balance.
Key point: Go slowly in the beginning since there is a high level of difficulty.
Volume: 20 reps total
Exercise 4: Jug Get Ups
Description: The only thing you can say about this exercise is it’s awful! If you thought kettlebell Turkish get ups were hard, this takes it to a new planet. The challenge again is in the movement of the water.
Key point: End with one rep left in your tank. Do not go to failure.
Volume: 3 to 5 reps each side.
Exercise 5: Tire Lunges
Description: Lunges are one of the best overall leg exercises. When you add a weight overhead it just ups the cardio and the spinal stability needed big time. The tire is a great way to do this for no cost (plus the mass is a bitch).
Key point: Knee does not go past the toes, and try to avoid leaning back with the tire over your head.
Volume: 30 seconds for 3 rounds
Exercise 6: Roof Blocks with Hammers
Description: Taken from the Kali martial art, we really like this exercise for the circular motion of the shoulder complex. It helps open the lats up and works the shoulder the way it was intended.
Key point: Don’t whack your head - it hurts.
Volume: 20 reps for 3 rounds.
Exercise 7: Jug Rows
Description: A simple dumbbell exercise that can be turned on its ear. With the added instability, it’s a real winner.
Volume: 20 reps each side for 3 rounds
Exercise 8: Power Jumps Tire Style
Description: Here’s a box jump with no impact with great explosive power benefit. Of course the tire adds to the instability.
Volume: 30 seconds for 3 rounds.