Archive for the ‘kettlebell bootcamp’ Category

Just wanted to take the time to clear up a few things about our services that we provide here at SG Human Performance.  Besides the team/business training/workshops, RKC/HKC prep sessions and some semi private personal training sessions, the majority of our business is our kettlebell bootcamps.  We have been told by many individuals who are interested in our services that the word “bootcamp” is a bit intimidating.  I am here to clear up a few things about our bootcamp and give you our definition.

  • We do not strive to put our bootcamp members through pain and anguish until the point that they throw up
    • For one, pain is your body telling you that something is not going right.  Either there is damage to an area or joint that needs to be addressed or more than likely that your technique is off.  At SGHP we strive on proper technique.  We take the time to perform a functional movement screen at orientation and throughout your membership to make sure we understand how your body moves and what we can do to get you to move better.  You move better = no pain with movement = better workout = less prone to injury.  If the exercise causes pain, then we modify the exercise for the individual.
    • We ask our members as Master RKC Geoff Neupert would say it “manage your fatigue”.  You get tired to the point that your technique fades, then rest.  We stress QUALITY over QUANTITY.  Believe it or not, your body will get a better workout out of 5 terrific push ups over a period of time with rest in between then doing 30 continuous crappy push ups.
    • Here is a good article by RKC Team Leader, Delaine Ross titled “Why working out too hard is counterproductive”
  • We do not have you perform crazy hard exercises from day 1
    • As for every proper strength and conditioning program there has to be a proper progression through the program.  We determine what your level is and have you work at that level until you begin to understand how your body is supposed to move.  Then we progress you and challenge you accordingly.  We ask our members to find the exercise and progression that challenges them, but is not difficult.  Again Quality of movement is our main goal.  We work our program under the Russian Kettlebell Challenge.  Where kettlebells and other methods of training are only tools to get the proper movement that we want, its the movement that is key.
    • For every exercise we have a progression and a regression for the member to perform based on how they feel during the workout.
    • We provide a free kettlebell orientation that is required by everyone who participates in our bootcamp to attend before beginning actual bootcamp workouts.  I have provided a video of one of our bootcamps below
  • We do not yell and scream at you to get you to workout harder.
    • Who would want someone screaming in your ear?  I sure don’t.
    • We motivate you through encouragement of our instructors and members.  You will be amazed how a team atmosphere in the bootcamp will get you to outperform what you originally thought you could.
    • The only thing that may cause a tongue lashing is when a member continually performs improper technique.  We state that the exercise begins when the weight is picked up until the end when the weight is set down.  No sloppy technique is tolerated, especially when picking up and putting down the kettlebell.  This is when individuals are more likely to hurt themselves.
  • We do not make you have your picture taken in your underwear.
    • We just don’t believe in it.  If you want to take a picture of yourself at the beginning of your bootcamp and then at the end, be our guest.  The last thing we want to do is promote a before and after picture.  Also we are not big components of total weight lost.
    • What we do is offer to take your body measurements, then every 2 weeks we can remeasure you to keep track of your progress.  We like to measure progress with inches lost, shirt/dress/pant sizes, and how you look and feel!  That is the progress we want to see and like to brag about!
  • We do not make you sign a long-term commitment to our bootcamp
    • Curious about using kettlebells but not ready to make a long-term commitment?  No problem!  We provide kettlebell orientations and 2 weeks of unlimited classes at no charge.  After those 2 weeks if you do not feel that kettlebell bootcamp is the best workout ever, then we will happy send you on your way, no questions asked.
    • We provide 3, 6, & 12 month contracts for you to commit to.  The longer you commit, the cheaper the price.

As Master RKC David Whitley states: “Move Better, Feel Better, Look Better”.  That is our goal.

  1. Get you moving better by using the Functional Movement Screen, Proper training on corrective exercises and technique
  2. Get you feeling better by improving your health, strength and fitness as well as improving your confidence
  3. By doing the 2 listed above, we promise you will look better in many aspects!  We help to reduce body fat by performing your stength and cardio all in one workout.  Some exercises have been proven to burn up to 20 calories a minute!  Don’t believe me then check out the study HERE!
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Hello everyone. We here at SG Human Performance having a very productive off week here at the gym. This is our week to get caught up on some paperwork, review our bootcamps to see how are members are progressing and to re-screen individuals on the functional movement screen.

Every off week we try to offer 1-2 bonus workouts that have a little twist to keep our members guessing. This week’s bonus workout is termed the deck of cards!

We took 2 decks and eliminated all cards with a 9 or 10. (Cards remaining are 2-8, Ace=1, jacks, queens, kings & jokers)Then we set a timer for 30 minutes and instructed the members to pick a card and do the exercise that went along with the suit and the number determined the amount of repetitions. We instructed to chose the weight accordingly to the number of reps requested for them to perform. Quality over quantity and to feel free to take breaks during the exercise and/or the workout itself. Here are the exercises we assigned for the workout according to the cards.

Heart = Kettlebell swing x 2 (example: pull an 8 of hearts and you perform 16 kb swings)

Club = Pushups (these can be performed on the TRX, elevated on anything {we use a tractor tire}, or any type of modification depending on reps needed

Diamond = Goblet Squats

Spade = 1 arm rows (pull a 4 of spades perform 4 reps per side)

Pull a Jack of any suit = use the battling rope for 40 repetitions, don’t have a rope? Do 20 mountain climbers!

Queen = 50 jump ropes of any kind

King = 10 burpees

Joker = 15 double kettlebell swings

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


Hello everyone.  This week has been a terrific one here at SGHP.  Our members are making huge strides and are progressing very nicely towards their goals.  We have had one member lose 5 pounds in 2 weeks.  We have many who are showing huge strides in their confidence and are now attacking the kettlebells rather than shying to them during swings and getups.  I just love my job!

Here is the workout of the week for March.  You will need a TRX, medium sized kettlebell, and something to elevate your foot onto.  Set your gymboss interval timer to 20 seconds rest and 40 seconds of work for up to 16-24 rounds.  I always like to start the timer on the rest cycle so then I have time to hit the start button and get set up and ready to work without having to worry about losing work time.

  • TRX Push Up with L leg elevated, rest
  • TRX Push Up with R leg elevated, rest
  • Single Leg Bridge with L leg elevated, rest
  • Single Leg Bridge with R leg elevated, rest
  • Side plank on L side, rest
  • Side plank on R side, rest
  • Rear foot elevated split squat, L
  • Rear foot elevated split squat, R
  • 1 arm kb row, L
  • 1 arm kb row, R

Complete for 2-3 rounds for a total of 16-24 minutes of work.

Then I suggest a kettlebell swing hill workout.  Get your medium to heavy sized kettlebell.  Perform 10 swings, rest to a count of 10, then 11/11, 12/12, 13/13, 14/14, 15/15, 14/14, 13/13, 12/12, 11/11, & 10/10.  Perform as many of these hills that you can in 10-15 minutes.  (Usually about 1 to 2 times).

Hope everyone is doing terrific.  Next kettlebell orientations that we have are on March 20th, 23, and 24th.  Kettlebell orientations are free and include a 2 week free trial period.

Here is a workout for you Hardstyle enthusiasts out there to give a try.

Set your GYMBOSS Interval Timer to 40 seconds work/2o seconds rest.  2 Heavy Kettlebells (same or like size), TRX in single handle mode, and a monster band.

4 stations with 2 exercises per station.  1-3 rounds total (8-24 minutes in length)

Station 1

  • Monster Band Walks- alternating between 3 steps to the R, then 3 steps to the L
  • Mountain Climbers – as fast as you can with impeccable form (maintain neutral spine)

Station 2

  • Double Kettlebell Deadlift for reps
  • Farmers Walks

Station 3

Station 4

  • Seated KB Rotation (go slow & straight spine!)
  • Plank

Next part of the workout is Turkish Get Ups (full or half, alternating sides, medium to no weight) Set GYMBOSS to 10 minutes.

Last part of workout is Swing Ladder.  Set gym boss to 10-15 minutes depending on your ability to kettlebell swing correctly.  This ladder is best to be performed with a partner or if you are on your own just count in between sets.  5 swings, then 6, all the way to 10 then start over at 5 swings and go again until the timer is done.  If your form begins to feel sluggish, then stop and rest longer.

Nice little write-up on kettlebell training by Nicole Nichols with SPARK PEOPLE.

Spark People is a free website that a new Nebraska Kettlebell Bootcamp member brought to our attention.  This website has the following benefits. 

  • Personalized diet & fitness plan
  • Calorie counter and exercise tracker (includes kettlebell training!)
  • Answers from our dietitians & trainers on message boards
  • Connect with others like you on our active teams
  • The article, termed “We Iron Out the Facts on Kettlebell Training” gives a good idea on kettlebell training.  Here are some of the finer points.

    • Full body conditioning
    • Big results in less time
    • Increased resistance to injury
    • Work anaerobic and aerobic systems in the same workout
    • Improved mobility/range of motion
    • Increased strength
    • Enhanced performance from everyday activities to sports
    • Major Calorie BURN! **

    (**This is all due to the article that the American Council of Exercise put out on the benefits of kettlebell training.)

    They provide a list of qualified kettlebell instructors including the Russian Kettlebell Challenge (which is the first to arrive in the US, the best in my opinion, and who we are certified under).  Click here to see Nikki’s Instructor Page and My Instructor Page.  You can also watch the video to see what we went through to become certified.

    This article also stresses the importance of proper kettlebell instruction.  I would like to say that all of our members would agree that there is no substitute for proper kettlebell instruction.  You will get a better workout cause you will be using your muscles more efficiently.  Plus this is much safer.  I know too many individuals (myself included) that tried learning kettlebells on their own and who have suffered from back pain or other ailments due to improper technique.  This is because your body thinks it is doing the movements correctly, but you are not.  Here at Nebraska Kettlebell we teach with proper drills and cues how to communicate better with your body to get you moving optimally.

    If you are interested in becoming a member of Nebraska Kettlebell Bootcamp or you just want to learn the basics of kettlebell training, email us (sghumanperformance@gmail.com) or call us at 402-490-4793 to set yourself up for a free kettlebell orientation.  This way you will learn basic kettlebell exercise technique and can practice and learn from certified instructors.  Even if you don’t join our bootcamp (you do get to try 2 weeks free after attending orientation ya know) at least you can train at home with an idea on proper technique.  This is our gift to you!

    Nikki was in charge today as David watched. She did a terrific job!

    Circuit: 45 on/15 off
    Jumping lunges
    Plank
    T-push ups
    Alternating rows

    Then split into groups and did 5 round of the following. One person went right after the other:
    20 swings
    5 burpees
    80 yard run down and back

    Very tough workout!

    Friday morning bootcamp with Dave Whitley.

    Warmup always

    Circuit for 2 rounds of:
    Goblet squat to overhead press
    1 arm rows
    Rear foot elevated split squat on picnic bench
    Burpees!

    30 on, 15 off-switch sides if on a single limb exercise.

    Next abdominal circuit of: hot potato, thoracic rotation, cherry pickers & prone plank 30on/10off

    Last and never least, kettlebell swings: 25on/15off. 6 rounds.

    Everyone have a terrific weekend!

    Beautiful day today here in Nashville. Great for Nikki and I to head off to bootcamp and get our sweat going. Dave took us through a very tough workout tonight.

    Began with RKC warm up of Neck ROM, shoulder and arm circles, the pump and spinal wave
    Squat ladder in 2 groups resting in down position
    -Alternating side 1-1, 2-2, 3-3
    -Rest
    -Alternating sides 1-1, 2-2, 3-3, 4-4
    -Rest
    -Alternating sides 1-1, 2-2, 3-3, 4-4, 5-5
    VO2 snatch training for 10 minutes 15 sec R arm/15 sec rest/15 sec L arm/15 sec rest (goal of 8 reps per side)
    Ended with 4 rounds of swings for 45 seconds, then performed 40 yard jog/walk down and back began next round in 1:15.

    Beautiful day today here in Nashville. Great for Nikki and I to head off to bootcamp and get our sweat going. Dave took us through a very tough workout tonight.

    Began with RKC warm up of Neck ROM, shoulder and arm circles, the pump and spinal wave
    Squat ladder in 2 groups resting in down position
    -Alternating side 1-1, 2-2, 3-3
    -Rest
    -Alternating sides 1-1, 2-2, 3-3, 4-4
    -Rest
    -Alternating sides 1-1, 2-2, 3-3, 4-4, 5-5
    VO2 snatch training for 10 minutes 15 sec R arm/15 sec rest/15 sec L arm/15 sec rest (goal of 8 reps per side)
    Ended with 4 rounds of swings for 45 seconds, then performed 40 yard jog/walk down and back began next round in 1:15.