If you asked me how I came up with this workout, I would answer innocently enough: I needed to increase my grip strength and conditioning level. Simple enough, right? HELL NO! HA! I made this workout on accident based on my objectives, try it if you dare... it gets worse, stage by stage:

Alright, if you asked me how I came up with this workout, I would answer innocently enough: I needed to increase my grip strength and conditioning level. Simple enough, right? HELL NO! HA! I made this workout on accident based on my objectives, try it if you dare... it gets worse, stage by stage:

A: Farmer Walk: 1 x 1/2 mile at 2 x 24kg (end the Farmer Walk at the top of a hill)

B1: Sprint: 5 x 50 yards

B2: Double Swings: 5 x 10 (2 x 24kg)

C: Farmer Walk: 1 x 1/2 mile at 2 x 24kg (end the Farmer Walk at your car)

I promise you, this is harder than it sounds... try it out if you hate yourself (I did this is Vibrams, so you must hate your calves and feet in addition to the rest of your body). Good luck!

If you're looking for a crazy conditioning workout, look no further than Joey Alvarado's Combat Kettlebell exercises! Joey's a former pro MMA fighter who has developed a series of fighting-related exercises, workouts, and programs to specifically enhance a fighters striking power, ground fighting strength, and overall agility.

If you're looking for a crazy conditioning workout, look no further than Joey Alvarado's Combat Kettlebell exercises! Joey's a former pro MMA fighter who has developed a series of fighting-related exercises, workouts, and programs to specifically enhance a fighters striking power, ground fighting strength, and overall agility.

Here's a full-body workout I did yesterday utilizing some of the exercises:
A1: Peak Outs - 2 x 20 sec
A2: Rocking Chair - 2 x 30 sec
A3: Fighter Figure 8 - 2 x 45 sec (24kg)
A4: Rocking Chair - 2 x 30 sec
A5: Peak Outs - 2 x 20 sec
B1: Rocking Chair Get Up - 2 x 20 sec
B2: Triangle Leg Raise - 2 x 30 sec
B3: Kettlebell Leg Bump - 2 x 45 sec (12kg)
B4: Triangle Leg Raise - 2 x 20 sec
B5: Rocking Chair Get Up - 2 x 30 sec
C1: Clap Push Up - 2 x 20 sec
C2: Lateral Squat - 2 x 30 sec (24kg)
C3: 2-Hand Swing - 2 x 45 sec (24kg)
C4: Lateral Squat - 2 x 30 sec (24kg)
C5: Clap Push Up - 2 x 20 sec
D: Swim - 10 min

This is a quick, killer full-body conditioning workout that will hit everything in less than 25 minutes. Look for the Fighter Figure 8 and other new variations on Joey Alvarado's upcoming DVD. Out soon.

I'll also be posting a supplementary workout plan created by Joey in the next couple weeks. Find out more about Joey Alvarado and Combat Kettlebell Systems at www.SocalMMAFitness.com

Alright! It's taken a little bit of time, but I'm back on track and ready to rock! If you've seen the last issue, you probably read a little about the Machine Principle and the 12-Week Machine Workout Plan. I'm going to follow the workout plan, record my results, and let you know how it goes on a day-by-day basis!

Alright! It's taken a little bit of time, but I'm back on track and ready to rock! If you've seen the last issue, you probably read a little about the Machine Principle and the 12-Week Machine Workout Plan. I'm going to follow the workout plan, record my results, and let you know how it goes on a day-by-day basis!

The purpose of the Machine Workout Plan is to utilize exercise, weight, and set progressions to build massive gains in strength and conditioning over a 12-week period. While I experimented with the workouts when I wrote the workout plan, I never had a chance to follow the plan in its entirety. Now I do!

If you're not on a set workout plan (or tracking your results with your current workout plan), I suggest you join in! This workout plan starts out "easy," and builds into a monster of a schedule that will have you getting stronger and more conditioned than ever before!

Here is Day 1, Workout 1 of the Machine Workout Plan:

A1: KB Press - 2 x 6 Each Side (32kg)

A2: 2-Hand KB Press - 2 x 15 (24kg)

A3: Push Up - 2 x 20

B1: Goblet Squat - 2 x 8 (32kg)

B2: Jump Squat - 2 x 10

C1: KB Row - 2 x 10 Each Side (32kg)

C2: Ballistic Row - 2 x 10 Each Side (24kg)

HE: High Pull - 4 x 30 sec Each Side (24kg)

EXTRA CREDIT (Not part of the original Machine Workout Plan, feel free to leave out if you want)

A1: Alt T-Hold - 2 x 60 sec

A2: Hanging Knee Raises - 2 x 15

A3: Caterpillar - 2 x 50 feet

This workout is totally doable for most beginner to moderate kettlebellers. The point of the Machine Workout Plan is to incorporate a gradual progression to keep you from burning out while also giving you constant performance increases. Don't go crazy right off the bat and add additional sets! (Don't worry, that's coming soon!)

Good luck! Train hard my friends, train hard!