I noticed no one has mentioned this on the fitness section yet, but Pavel has a new e-book that is brilliant. It's a minimalist kettlebell book that is geared towards beginners with a strength focus. In my past year of experimentation with various programming (started with bodyweight/primal, then went to Starting Strength), it has been the best experience so far.
The program is sort of like a hybrid between Enter the Kettlebell's Program Minimum and Dan John/Pavel's Easy Strength. They took the movements that were most critical, and cut out the fat to build a program that can be done every day for the next 50 years.
I'll lay out the basics of the program, but I seriously suggest you buy the book. The Kindle version is $9.99, which is amazing since Pavel's books used to be ridiculously expensive when he was with Dragondoor. Even if you aren't interested in the program, the book includes some insights from guys like Dan John and others that makes it pretty interesting and easy to read.
The Program:
Perform the following 3-6 times a week, every day if you can. Take days off if life gets in the way.
Warm-up (done 3x in a circuit):
1x5 Goblet Squats
1x5 Halos
1x5 Supine Bridges
(I've added a plank to the warmups)
and then, simply:
10x10 one-arm kettlebell swings
1x5 turkish get ups, each arm (10 total).
Insanely simple. The entire thing can be done in 15-40 minutes, depending on the relative difficulty. The idea behind the program is that after each session you got what you needed, but you have enough energy to do what you need to (very useful for soldiers or parents-- anyone who can't afford to lay around after working out). Once it becomes too easy (you can do the whole thing in about 15 minutes), move up a size in kettlebell. For guys, the target is 32kg bells for both movements. For women, 32kg for swings and 24kg for getups.
It's worth a look if you are currently lost on what to do, and don't want to commit yourself to a gym. Or if you just want a break from what you are currently doing, there are probably worse ways to spend a month than mastering the get up. I'm currently recommending the book to everyone I know because I think it is the perfect primer for any program or athletic endeavor you wish to pursue.
The program is sort of like a hybrid between Enter the Kettlebell's Program Minimum and Dan John/Pavel's Easy Strength. They took the movements that were most critical, and cut out the fat to build a program that can be done every day for the next 50 years.
I'll lay out the basics of the program, but I seriously suggest you buy the book. The Kindle version is $9.99, which is amazing since Pavel's books used to be ridiculously expensive when he was with Dragondoor. Even if you aren't interested in the program, the book includes some insights from guys like Dan John and others that makes it pretty interesting and easy to read.
The Program:
Perform the following 3-6 times a week, every day if you can. Take days off if life gets in the way.
Warm-up (done 3x in a circuit):
1x5 Goblet Squats
1x5 Halos
1x5 Supine Bridges
(I've added a plank to the warmups)
and then, simply:
10x10 one-arm kettlebell swings
1x5 turkish get ups, each arm (10 total).
Insanely simple. The entire thing can be done in 15-40 minutes, depending on the relative difficulty. The idea behind the program is that after each session you got what you needed, but you have enough energy to do what you need to (very useful for soldiers or parents-- anyone who can't afford to lay around after working out). Once it becomes too easy (you can do the whole thing in about 15 minutes), move up a size in kettlebell. For guys, the target is 32kg bells for both movements. For women, 32kg for swings and 24kg for getups.
It's worth a look if you are currently lost on what to do, and don't want to commit yourself to a gym. Or if you just want a break from what you are currently doing, there are probably worse ways to spend a month than mastering the get up. I'm currently recommending the book to everyone I know because I think it is the perfect primer for any program or athletic endeavor you wish to pursue.
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