Brian Copeland's Core Fitness, Kettlebell Training for a Strong Body

1. Lessons On Life: "Excuses"
2. Training Tip: "Back Off Weeks"
3. Testimonial Madness: "Thanks from Happy Clients"
4. Denver Metro Area: "Kettlebell Classes in Aurora"
5. HardStyle Magazine: "Download the Latest Issue Free"
6. Hall of Achievements: "The List Keeps Growing!"
7. Personalized Program Design: "Tired of Not Reaching Your Goals?"
8. Charity in Focus: "Precious Ones Outreach International"

1. Lessons On Life: "Excuses"

David Whitely posted this on his blog via Alwyn Cosgrove and it was just too good not to share.

What are your excuses going to be for 2008?

If you keep making them you will never be happy.

Decide what you want, take action!

2. Training Tip: "Back Off Weeks"

The concept of a back off week or any back off period just eludes your average trainee. I will briefly discuss the why, the what and the how.

The Why:

Some people you just can't push hard enough to really exert themselves during exercise, I'm guessing that isn't my average reader. Others, like me, all too often don't know the meaning of restraint. When we train hard and push to new levels of strength, conditioning, flexibility, etc. our bodies get pushed to the edge of their recuperative abilities. If you don't back off voluntarily your body will back you of manditorily.

Often you will notice a lack of motivation in training, strength, endurance and/or whatever your training goals are will start to slow down or even reverse. That is when you are overtrained and your body is forcing a back off period. The unwise person continues to push their body and makes no progress from week to week, month to month and year to year. the wise person listens, backs off and comes back to make even better gains.

I'd rather be the latter, how about you?

Another reason is that the body simply will not make contant progress. Your body gets stronger because you subject it to strain and it thinks that if it does not get stronger, better endurance or whatever, then it will die. After a while the body realizes that it won't die and it gets used to the training stimulus you are applying; this is when the misguided trainer will tell you to use muscle confusion and completely change your training, which for those 'in the know' realize is a futile effort which leads to never acheiving greatness at anything. If you are a baseball pitcher but train in softball pitching, football throwing, javelin throwing, discus throwing, etc. you will be a lousy baseball pitcher because you never focused on it. I could say more about this.

Instead of changing what you do you can desensitize your body to the training stimulus by taking a back off. Powerlifters call this softening up, Olympic coaches call this deconditioning. Either way it is the same thing. Let the body get used to a lighter stimulus then when you kick it back up the body freaks out again and must get stronger... again.

The What:

There are all kinds of back off strategies. The Russians/ Soviets had all kinds of advanced cycles they would use with their athletes. But the type of back off that seems to be especially fool-proof and easy to use is a simple 4 week training period where you work hard for 3 weeks and back off on the 4th.

This has been around for a while and is quite successful. During the back off period you may feel like you are not working hard and you might feel lazy, deal with it as it is essential for your physical and mental recovery.

The How:

The easiest way for a beginner to take a back off week is simply to do their normal exercise program that is schedule for that week but only use 60% of the resistance they would normally use and perhaps 60% of the volume.

That means if you are a gal doing lunges with two 35 lb kettlebells you could simply use two 26 lbers instead. If you normally do 4 sets of 5 reps try doing 4 sets of 3 reps or 3 sets of 4 reps.

Another strategy that I sometimes use to avoid overuse issues with my training, which is very focused on a few goals, is to sometimes drop the main exercises almost all together and replace them with exercises to shore up my weaknesses.

So for instance if I have been doing a lot of military presses, pullups, front squats and snatches; I would do some windmills and get ups on my back off week. I follow the same principles and use about 60% of the resistance I could use and about 60% of the volume I might normally do.

If you go gung-ho on your back off week with new exercises you might be fresher mentally from the change of pace but physically your body would not be fresh for the next 3 weeks of hard training.

There are certainly more advanced methods of utilizing back off weeks that I share with my Personalized Program Design clients and they are customized to each individual's needs.

For now you have something to experiment with.

Until next time, train like an athlete not a hamster!

PS. If you are watching late-night infomercials and are thinking of buying the "Ab Gizmo 3000" or "Dance Your Way to a Super Six-Pack" don't bother. Save yourself some hard earned deblunes and instead purchase my Personalized Program Design. I'll get you better results with your own body weight and you won't have to make installments on an expensive piece of crap that sits in the corner collecting dust for the next 10 years for crying out loud!

Awesome Trainer!

I have been working with Brian for a year now, and I continue to be amazed at his depth of knowledge and commitment to his students. Over the last year Brian has helped me change my attitude towards weight work, and exercise in general. The comments I get about how good I look and how much weight I have lost aren't bad either.

After I had been working out for about six months my wife started coming with me, and recently our daughter also started taking some classes. Brian excels at teaching my daughter the basics, keeping her interested and at the same time making sure my wife and I get the attention we need to maintain our technique and learn new exercises. He always has a new way to terrorize us (insert evil laugh) and we continue to enjoy the class.

I have complete trust in Brian's ability to analyze your physical condition and develop a workout that first protects you and then helps you heal as you get stronger, fitter, and more toned.

Thanks Brian

Ed Stump - Denver, CO USA

Grandmother Gets Empowered!

I began kettlebell training with Brian because my daughter raved about it and wouldn't leave me alone until I agreed to try it. Thank you Jenny!

When I started I wanted to lose weight, tone up and have more energy. I also wanted to find a fitness program that I wasn't bored with after the first week. Well I found that and more!

I immediately experienced improved strength, a boost in confidence, more muscle definition, weight loss and more energy than I know what to do with!

I am not a patient person so I really like the immediate results. It is challenging and I never get bored.

I would strongly recommend Brian to anyone who is looking to get in the best shape of their lives without hesitation! I would even stand on the street corner and hold up a sign!

After years of trying just about everything I feel like I have finally found the perfect fitness program! Maximum results in minimum time.

I LOVE the atmosphere at Copeland's Core Fitness, it is professional, friendly, never intimidating and always empowering. I feel younger, stronger and more confident every day!

Thank you Brian!

Denise - Berthoud, CO USA

4. Denver Metro Area:
"Kettlebell Classes in Aurora"

Yep it's that time again. New Year's Resolution Time!

And what better way to kick off the new year right than with fun and butt kicking kettlebell classes taught by yours truly.

If you are new to kettlebells, I promise not to kill you... the first session ;-)

If you have been away for a while, time to come back and jump on the success train; have you seen the Hall of Achievements section?!

Classes are $19 per session for drop-in rates

Unlimited Month of Classes Discounts are available

Military, Police, EMT, Firefighter discount available (inquire please)

Classes are kept fairly small and have good fun people in them who all encourage each other to do their best!

You will get lots of personalized attention, improved kettlebell technique, general fitness and nutrition tips and the best body of your life!

What in the world are you waiting for?!

Email me today for more info brian@bccorefitness.com

5. HardStyle Magazine:
"Download the Latest Issue for Free!"

What you’ll get in this issue:

#1 HardStyle goes Hollywood—-Enter the Dragon’s John Saxon at 71 years old presses the 70lb KB overhead! and finds a new vitality with Pavel’s Russian Kettlebell training
Interview with Dr. Mark Cheng, RKC Team Leader

#2 The Hungarian kettlebell revolution—-how a Krav-Maga instructor has inspired his fellow-countrymen to crush with kettlebells!
By Peter Lakatos, RKC

#3 Killer deadlift variations for foolproof strength gains—-an excerpt from Power to the People! Monthly
By Pavel

#4 How to Prepare for—-and PASS—-the RKC Instructor Certification Workshop
By Brett Jones, Master RKC Instructor

#5 Hurting?—-Find the REAL Problem Behind the Obvious Complaint
By Brett Jones, Master RKC Instructor and Gray Cook, PT, RKC

#6 “It’s not a matter of IF kettlebells will work for you; it’s a matter of HOW to work with them to fit your needs.”
By Andrea Du Cane, Master RKC Instructor

#7 Real World Power—-the Cardio Connection
By Kenneth Jay, MSc., Senior RKC

#8 How to assess and fix length tension relationships—-to eliminate pain, reduce the chance of injury and enhance your athletic performance
By Mark Reifkind, Senior RKC

#9 Superman—-the reinvention and rise of Mark Reifkind in the hardcore world of competitive weightlifting and strength training
Interview with Dr. Mark Cheng, RKC Team Leader

This is a great quarterly magazine that I read religiously, heck I've even appeared in it a few times.

Download it for free by clicking on the picture.

6. Hall of Achievements:

Our newest updates:..

Adele Stewart -Deadlift 140 lbs (2 x 70 lb KBs)
s
Denise Scofield (a grandmother) - Military Press 35 lb KB for 9 reps per arm (pressed a 44 with her right)
s
Denise Scofield (a grandmother) - Renegade Row 2 x 53 lb KBs for 6 reps per arm
s
Shari Wagner - Snatch 26 lbs for reps
s
Jenny Hamilton - Deadlift 115 lbs
s
Jenny Hamilton - Snatch 26 lbs 12 per minute for 5 minutes (60 total)
s
Everett Harcourt - Military Press 75 lb customized KB for reps
s
Kevin Zybach (US ARMY in Iraq) - 162 reps w/ 53 lb KB in the 10 minute US Secret Service Snatch Test
s
Kevin Zybach (US ARMY in Iraq) - 20 bodyweight tactical pullups
s
Brian Copeland, RKC - Renegade Row 2 x 106 lb KBs for reps

See all achievements on the "Achievements" link at the left navigation bar at the top of the page or click here

7. Personalized Program Design: "Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst trainers! We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
Short on Time:

You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!

Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

8. Charity in Focus: "Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC

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Brian Copeland's Core Fitness Newsletter

Brian Copeland's
Core Fitness Newsletter