NEW Synergy 3-Day Split Program

Synergy Kettlebell Class

Our goal is to help our members progress in whatever area you want to improve, such as squats, push ups, pull ups, or ________ (insert your goals).

 

We've refined our current program and created a more predictable cycle for our programming for the practical progression of each of our individual goal(s).

 

With our new 3-day split program’s unique structure, we have designed it so you can, and are encouraged, to come 5-6 days a week and you won't overtrain because of specifically how we will be balancing workouts each day.

 

See a peek inside our exact training split.

http://bit.ly/Synergy3DaySplit

 

Weekend Warrior Workout

Try this one at home.    

Warm up first for about 5 minutes and after cool down for at least 5 minutes. 

Do as many rounds as you possibly can in 20 minutes of the following:   8x Pushups 12x Shin Grab Crunches 12x Reverse Lunges- R/L 24x Jumping Jacks 48x Flutter Kicks   Then afterwords run, jump rope, or do any type of cardio machine for 12 minutes.  

Exercise Better at Synergy Kettlebell. 

Begin with our 15 Day Jump Start. 

1 TIP To Make Your Kettlebell Swing and Snatch Easier

One of the foundational Kettlebell movements is the Swing. The King of Kettlebell movements is called the Snatch. Both of these movements are linked to one another and when performed properly they each definitely give you pretty amazing results. I've seen people, even trainers, butcher exercising with Kettlebells with horrific form and this leads unsuspecting public to follow suit. The Kettlebell is an amazing fitness tool that delivers some pretty impressive results, but when used incorrectly it could harm you with injuries.

In this video I teach you an important efficiency tip to make it easier for you so you can quickly reap all the Kettlebell rewards.

Try a Kettlebell class: http://SynergyKettlebell.com

Warmups & Workouts

WARMUPS & WORKOUTSWhat is the best warm up before a workout? Is it stretching, foam rolling, cobra poses, or what?

Synergy Dynamics

Make the warm up the workout is what my colleague Coach Dan John would say. An example of what he means by this is if you going to be squatting in your workout, you should be squatting in your warm up. All you need are a few light sets of 15, 20, or so reps is typically sufficient. Since we change up our workouts at Synergy Kettlebell so much we try to include movements in our warm ups that are moving all the joints and "prime mover" muscles.

synergy_dixon

But is that enough? The answer is: usually yes, but sometimes no. Most of the time what studies have shown is a few brief minutes on the foam roller and some gentle stretching/mobility will do. This is precisely why we have our Synergy Dynamics mobility drills positioned at the front of all classes first and then any weighted movements we do are a bonus, but not necessarily required.

Stretching has received a few bad marks these past couple years, but stretching in the right capacity has always been useful and good. If something is tight, I think you should stretch it. That’s also what Dan John and other top coaches would say.

Yoga pose

But what about correctives, and all that functional movement stuff? Great question! Most of the time we build correctives right into the workouts and you often times see them in between sets. They are a good way to keep rest periods productive (aka active rest), without sacrificing precious energy, and sometimes even regenerating it, like a health pack in a video game.

1 up

It can be, however, a mistake and of course a waste of time to do 30 minutes of warm up or corrective work, like leg raises, bird dogs, and ankle rolls before a workout though. Then all your time and concentration has been sucked right out of you. Do only what you need before you lift to prepare you for your workout and then save the rest for afterwards if you still desire to do those things.

Benefits Of Our "No RESOlution, Kettlebell REVOlution" Workouts

January was our month focused on "Power" and it gives way to a month next focused on "Strength". During January how have you seen your body change from just 30 days ago. How else can you change yourself in the next 7 days? My REVO 2015

During our "No RESOlution, Kettlebell REVOlution" theme we did some longer timed sets mixed in with our shorter power sets.

BENEFITS OF LONGER SETS

BENEFIT #1: People run, bike, and swim for 30, 60, 90 min during a workout or race event. Kettlebell snatch, jerk, and/or long cycle is a cyclical sport just like those 3. We keep it to 10 min max, except for our special events (1 Hour Long Cycle charity events) in classes. This provides muscle endurance and cardiovascular endurance like no other weight resistance method can ever provide.

BENEFIT #2: Whether it's a 5k or during a marathon people are doing the same thing over and over again until they are finished. They run the whole time and in doing so they learn how to become more efficient in their gait. Same is true for repeated Kettlebell movement. Each rep teaches you how to become more efficient even if you are not directly cognizant of that.

OUR SYNERGY TRAINING PROGRAM OVERVIEW We divide our annual training program into 4 mesocycles (3 month phases). Each of these cycles is programmed with a specific training adaption in mind taking into account the different muscle fiber types and energy systems we have in our bodies. Each macro-cycle is approximately 4 weeks in length, although there is some variation based on the holiday/school calendar for your convenience

Power [shorter sets, 5-10 reps], Strength [moderate sets, 10-20 reps], Conditioning [longer sets, 30+ reps], etc.

Each training session has a very specific purpose in the program as well. During some mesocycles (phases) each training session in the microcycle (week) will incorporate the same exercise-to-work ratio. This is a more traditional approach to interval training. Other times, the training sessions will incorporate different exercise-to-work ratios. This is known as undulating interval training. Both methods are beneficial and have their place in an overall training program.

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Here is an example of a couple of the workouts we did in January:

Your Fat Blaster: 7 Rounds, 45 sec each movement Dead Man Burpees 15 sec rest Double Alternating Cleans (video linked at 4:05, beginners can definitely give this a shot, but if the movement isn't grasped right away use one bell & switch half way) 15 sec rest

Finisher: 10 min, 10 sec in hang position, 10 sec in rack, 10 sec in lockout, go back n forth like that for M10.

Double Long Cycle with static holds: Hang, Rack, & Lockout Holds (Watch video demo entirely to see the pace. NOTE: A light bell cannot be used during this drill because the effect will be way to easy. While the hang & rack positions might feel easier A "PROPER BELL" NEEDS to be a bell that is VERY challenging to keep overhead. MEN: definitely use doubles. Beginners may use lighter "baby bells" or even single bells and switch at the halfway mark, once you start with doubles you must stay committed to them for the whole set, GO WITH A MANAGEABLE WEIGHT ENOUGH TO CHALLENGE & stay committed to those bells)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Wall Sit 1 min Plank Hold

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Your Fat Blaster: 6 Rounds, 45 sec each movement Capoeira Lunge (start in horse stance, always return to the horse stance too and retain perfect upright posture- VERY IMPORTANT, lunge back with right leg and right arm comes forward across body, return to horse stance, left leg goes back and left arm comes across body, MAKE SURE the back knee always drops down because most people forget that part and keep their leg straight) 15 sec rest Heavy One Arm Bent Over Row (step forward w/ opposite leg into a staggered stance, working side leg is back, place non-working arm on forward leg, row bell up so elbow is high and bell touches lower ribs, keep arm/elbow close to body throughout the whole movement, SWITCH HANDS EACH ROUND) 15 sec rest

Metabolic Blaster: 5 Rounds, 1 min on/ 1 min off Double Long Cycle SPRINT (THE RIGHT BELL MEANS that you perform 11-13 reps every working minute, If you are performing 14 or more than you need heavier bells, if you are performing 10 or fewer then you have too heavy, beginners use 1 bell & switch every round, remember “sprint” simply means to go as fast as you are able to go WITH PERFECT TECHNIQUE)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Jungle Gym Rows 1 min Prisoner Squats or Prisoner Jump Squats

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

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member-spotlight

SEE LUES'S STORY AND WHAT SHE DID TO LOSE 45LBS! http://www.synergykettlebell.com/testimonials/

Lue-Hagerty-Before-After

"Turkeybell" Synergy Kettlebell Workout Theme

image Thanksgiving is one of my favorite holidays because it means we can now legally eat pumpkin pie. YES!!

Before I can do that, though, I first have to earn it!

This week at Synergy Kettlebell we're launching a series of specifically designed Turkey Day themed workouts. We're going to kick butt before we relax on Thanksgiving, stuff our bellies, and EARN THAT PUMPKIN PIE!!! Join me!

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Here's a sample similar to one of the workouts we will be doing in Turkeybell.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 15x Jungle Gym Rows 10x Quick Style Burpees (no overhead clap or jump) 15x Reverse Lunges- R/L 50x Hand To Hand Swings (do NOT go heavy and focus on letting the body adjust to lifting the weight)

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Your “I’m Not Gonna Feel Guilty On Turkey Day” Blaster: 8 Rounds, 30 sec work/ 30 sec rest btwn rds

Prisoner Alternating Reverse Lunges

Jungle Gym Pushups (the more vertical you are the easier, the more horizontal you are the more challenging it will be)

Heavy Dead Cleans- R/L (use the technique that is demoed stating at 0:20, start from the floor w/ bell right dead center btwn feet, clean right, return to floor, clean left, & keep repeating & return the bell to the floor so it makes a dead stop of momentum each rep)

Phoenix Crunches

Finisher: Choose your own adventure

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EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL. image

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE OVER 100LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"Greater" Synergy Kettlebell Workouts 1-12

We have thoroughly enjoyed the past two weeks' theme change-up by being little shorties and now we are ready for a GREAT 2-weeker. So I present to you "Greater". The theme perspective points say it so well and what great thoughts to keep our minds growing ever stronger during our theme over the next couple weeks as well. Ready... Here you go! Greater

"Greater" Perspective Points

We all have something greater within us. Now is the time to stop holding on to the negatives in our lives and let our greatness shine.

We want to encourage all of you to bring your hurts, stresses, fears, and frustrations to the gym and leave them here. There are great things happening inside us and if we let go of the "stuff" holding us down we will climb higher and GREATER.

Embrace and use these workouts as your outlet. Be a better you, become greater today!

GREATER CHALLENGE: Think this week two areas, 2 very specific areas, how you will take your fitness or your nutritional habits to the next level. I would love to hear a response in the comments below of what your thoughts are.

Andy and Tito kettlebell st. charles gym

Here's a sample similar to one of the workouts we will be doing in Greater.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 40x Slingshots 20x T-Push-Ups

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Be Greater Today Fat Blaster #1: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) HEAVY KB Deadlift (traditional, not stiff leg) Overhead Reverse Lunge- R/L Tire/Box Jumps (or Step Ups with 2 KBs in farmers hold) Goblet Thrusters

Fat Blaster #2: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) Mountain Climber Push-Ups (perform 2 mountain climbers per leg followed by 2 push-ups and repeat) Double Cleans Snatch- R/L

Finisher: Choose your own adventure

X-Treme Class 110714

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 91LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After