This is one of the over-arching principles of strength and endurance which I call the Conditioning Continuum.
It’s one of the 7 principles found in Explosive Bodyweight Conditioning that I want to discuss today.
And although the course is about explosive bodyweight exercises for endurance this principle applies to your training no matter how you do it.
People like to separate things. It’s a useful ability but it can also close you off to even more useful ideas.
One of these is the concepts of strength and endurance.
When you think of strength what do you imagine? Lifting a heavy weight? A one repetition maximum?
That would be what most people think of. And its right although there are many other definitions that work equally as well.
When it comes to the Conditioning Continuum that sort of strength is on the far left. Its maximum strength with no real endurance needed.
On the other side we have endurance. The common even stereotypical example is a marathon runner. No real strength needed here, but a whole bunch of endurance.
Here’s where the problem is. If you only think in these terms of limit strength and close to it, and extreme endurance examples you’re missing out on everything in the middle.
The middle is where everything lays that could be called strength-endurance. Of course things don’t just neatly fit into this category either.
Think about a 10 minute kettlebell snatch test.
Or pushing a van for 100 yards.
What about a mile run?
In these examples your strength could be what is holding you back from doing more or going faster. But it could also be your endurance.
When you look at what you’re doing and what you want to accomplish you need to see where your time is best spent.
Tons more information is available in Explosive Bodyweight Conditioning, a 2 DVD set that gives you tons of exercises, variations, workouts and how to put this Conditioning Continnum to work for you.
Grab it today as a bonus with the Advanced Bodyweight Training Course
In strength,
Logan Christopher
Filed under Bodyweight Exercise, Conditioning, Kettlebells, Running, Strength Training Concepts by on Nov 3rd, 2011. 1 Comment. 
I have to share this with you. This is Matti Marzel doing 304 snatches with the 24kg kettlebell in 10 minutes and multiple hand switches.
Yes, these are not completely locked out snatches as I believe is necessary to maintain this pace. That doesn’t make it any less of an amazing test of endurance, speed and mental toughness. Anyone that gets in the ‘300′ club has some phenomenal wind power.
Earlier this year Matti contacted me and said he had a goal to beat 300 snatches. He worked on it, got help from someone who had done it before, worked on it more and accomplished his goal.
Amazing!
In strength,
Logan Christopher
P.S. If snatching kettlebells is your goal then I recommend you pick up Kettlebell Snatch Domination. The name says it all.
Filed under Conditioning, Kettlebells, Videos by on Sep 2nd, 2011. 25 Comments.
Back in April was the Tactical Strength Challenge. This was the first time I competed in the event.
Just the other day I looked on the main website and found the results were finally up. Take a look.
I’ve reposted the video of my events here.
If you look at the scores and then the video you’ll notice I was short changed two pullups. Not sure how this happened, but I don’t think it would have changed my rank at all. I know David Dellanave, but have never heard of Raymond or Derek. But one thing is for sure…they’re all strong!
Overall I’m quite happy with it. The next Tactical Strength Challenge is coming up in September so its time to start preparing.
In strength,
Logan Christopher
P.S. As a special bonus you can get How to Kick Ass at the TSC for free along with Kettlebell Snatch Domination. Check it out.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Kettlebells, Videos by on Jul 29th, 2011. 1 Comment.
I wanted to share with you an exercise that is not that popular these days – The Kettlebell Hack Squat.
The hack squat is a great exercise to work predominately with the quads. There are several other versions of this exercise known as the hack squat. There is the machine that makes you do a squat at an angle. Not a big fan of that. There is the barbell hack squat version where the bar is behind you. I just call that a behind the back deadlift. Good exercise too!
Anyway, by watching the video you’ll see the version I’m talking about.
The majority of the work I do is hamstring dominant, working the opposite side of the thighs. So this exercise is good for me to create balance with all the deadlifts, swings and snatches I do.
If you’re doing the biofeedback method of training, test this exercise out. If you’re anything like me, and do more hamstring work, this may be just what you need.
I include a steady diet of high reps with low weights on some days, and then heavy weights on others. And right now I’m doing this exercise about three times per week!
In the video I talk about staying upright. While you do want to stay mostly upright you will have some lean as you counterbalance the weight. If you stay too upright the weight will pull you off balance as occurred the first time I did the 70 lber. in the video.
Have you used the hack squat before? Give me your thoughts in the comments below.
Oh, and please don’t say I’m going to destroy my knees because they’re extending past the toes. I do believe that myth has been dispelled by now right?
In strength,
Logan Christopher
P.S. I have a special announcement coming later this week. Watch your email…
Filed under Barbells and Dumbbells, Bio Feedback, Kettlebells, Lifting Technique, Videos by on Jul 24th, 2011. 5 Comments.
I just had an awesome weekend in Minneapolis at the Smarter Strength workshop. What I learned there will have some big changes for the future. Look for a full review later on.
There I taught others the basics of hand balancing as you can learn in the Secrets of the Handstand Quick Start DVD.
People were loving the progressions and different movement patterns then many aren’t use to. I even taught Adam Glass how to do a cartwheel (look for a video sometime soon).
I’m extremely happy about this video where I juggle a 70 lb. kettlebell behind my back.
Now I plan on getting back into juggling kettlebells regularly. Want to join me? Then I recommend you check out The Definitive Guide to Kettlebell Juggling.
I hit several other big PR’s. A 485 lb. deadlift. A 645lb partial deadlift.
Holding back levers easier than ever before.
Tearing a Mini Deck of Cards in half for the first time ever.
Doing a bridge lockout of 325 lbs. as is described in the Advanced Bridging Course.
I don’t say this to brag. I say this to inspire and show you that you too can achieve great things if you put your mind to it.
And if you want to get there faster having quality instruction is the best way to do so. That’s why I put together all my programs. To help you achieve your goals faster.
I taught Dave the progression I’d been using towards a one arm chinnup, described in the Advanced Bodyweight Training Course. Considering he’s busted out a chinnup with 56kg of added weight for two reps I predict he’ll be able to do the real thing soon.
Whether your goal is holding a handstand, lifting heavy weights, snatching a kettlebell for 10 minutes or anything else.
I’ve received 57 orders from people all over the world looking to get stronger and gain more crazy skills. Everything from my $1 digital video offer to the whole package for $997.
There is a lot to learn.
But this sale won’t be around long. Just a few more days then its gone for good. So grab what you want right now.
Sincerely,
Logan Christopher
P.S. Plus everything on the sale still comes with my 3 month guarantee. So you can try it and if you don’t like it for any reason just let me know and you’ll get all your money back. There’s no risk.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Feats of Strength, Hand Strength, Kettlebells, Strength Training Concepts, Videos by on Jun 14th, 2011. Comment.
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:
- A three-attempt powerlifting deadlift
- Pullups for max reps
- Kettlebell snatches for max reps in a 5:00 time period
You can find out more at tacticalstrengthchallenge.com
I had the opportunity to participate in my first TSC last weekend. I had meant to do it the previous year but it always fell on days where I had prior commitments.
This time I was definitely going to do it. I had to drive 2 1/2 hours to the nearest place it was held, in Sacramento, CA at Midtown Strength and Conditioning.
And I’m glad I did. This video shows me in all the events. (Thanks to Nick for filming for me.)
Deadlift
First was the deadlift. This was my first time competing on a lift like this. I’m use to the ‘do it however you want’ in the gym approach to training. Being limited to three attempts is quite a different beast.
I opened up with an easy 425. Then I moved up to 455, which felt solid. But then I got a little greedy. I thought the competition would help me so I set my sights on 505. In hindsight I can of course say it was too much as I didn’t budge it much. With my personal record currently at 475 I should have been more modest and gone for that or 485.
Pullups
Oh well, next event. Bodyweight pullups for reps. Here I hit my expectations. My goal was to break 20 reps, which would be a first. I think my previous best ever was 16-18. I cranked out 21 and was pleased. It looks like my recent one arm chinnup work has some good carryover.
Snatches
The last event was my best. The kettlebell snatch. To be honest since hitting 301 I had fallen out of practice on this a bit. (That’s something I do pretty often. Hit a big goal and then don’t want to do it again at least for a while.)
My grip was tiring out at the end. It could have been from the previous lifts. It could have been the slicker then normal kettlebell. Still I managed 146 reps. A little slow for my but I was also striving for a harder lockout then before.
Overall it was a great time and I got to meet some great new people. Competition is fun and something I plan on doing more of. There is a big difference in what you can do on the gym and having to perform on demand back to back events.
I’m still awaiting the final results as this is an international competition. Judging by last years results my deadlift was average, pullups above average and snatch right near the top.
Did any of you compete? What were your results?
In strength,
Logan Christopher
P.S. I’m thinking of redoing the video and making it a standalone product but right now as a special bonus you can get How to Kick Ass at the TSC for free along with Kettlebell Snatch Domination.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Kettlebells by on Apr 14th, 2011. 35 Comments.
I’ve known Ryan Pitts for a couple years now. He was gracious enough to send me one of his newer pieces of equipment recently. And boy am I glad he did. For what I use it for it is pure awesome.
You can pick up you own piece at Strongergrip. In addition, to this he has tons of other awesome equipment. I have a couple other things, but as of right now this one is probably my favorite.
Get the Plateau Buster Swing Handle here.
In strength,
Logan Christopher
P.S. Since shooting this video I’ve actually been using this unit for doing partial range deadlifts with my clients. For those you may not be able to safely go down far enough for a barbell this setup works great with the higher handle. Give it a try for yourself.
P.S.S. The Fat Gripz featured in the video are from another company and another useful tool. Click here to check them out.
Filed under Hand Strength, Kettlebells, Partials, Videos by on Apr 11th, 2011. 4 Comments.
I have to laugh. This form stuff is so funny.
I understand the snatch better than most people out there. I understand that form must be compromised to go this fast. Others do not understand this.
Useless!
If you haven’t seen the 301 video yet click here.
I also have great form when working with a heavier bell. Why? Because I can’t go as fast (except about 1-2 minute sprints – after that I have to slow down). Opps, I just gave you a hint about part of my training method. 
The vast majority of comments are overwhelmingly positive. Thank you everyone who sent those in. I even had people calling me up to say they were amazed and to talk in disbelief about the haters.
Perfect!
“i want to opt out of the videos.
while i think that your 300 snatches was a feat of strength and endurance, i do not think your form was acceptable, so i am opting out.
but great job on finishing them!”
So you acknowledge that I can do something almost no one else can do but it doesn’t meet your high standards.
You should opt out because there is absolutely nothing you can learn from me…
…if you close your mind off to anything outside your vaulted paradigm.
In fact, I had two people, who I like and admire, retract their endorsements of me for this very reason. Its an amazing feat but we can’t support your form.
“you need to do full reps for any of us to count it–this video is pointless”
Would you have been happy if I slowed myself down to 270 and had complete lockout? Even then you probably would complain.
I guess the truth is I’ve outgrown the 24kg kettlebell at least when it comes to a 10 minute snatch test. I have to go heavier because those stupid laws of physics are what’s holding me back.
Alright I can do heavier. Can you come close to this though?
“Go and learn the proper snatch. This isn’t snatch without the lockout on the top. You have no benefits from this kind of… What is this?”
This guy was so perplexed he couldn’t finish his sentence.
I am perplexed on how someone can see this and think there is zero redeeming qualities about doing it. No benefit? Really?
As if I don’t know how to properly snatch. I can snatch hardstyle. I can snatch GS. I can snatch in my style and I can effortlessly switch between the ’styles’ of snatching.
In fact I teach each as there is usefulness in each system or method of snatching. I’m sure I can out snatch the guy who said that in any form (at least with a kettlebell, the barbell snatch is not my thing).
Now some of the funnier and positive comments.
“I don’t think too many people out there in ‘HaterSnatchVille’ can even come close to do what you did.”
“don’t worry about these assholes who think they have a patent on the snatch. That was one hell of a feat.”
“Clearly you know how to snatch and you knew what shortcuts you had to make in order to crack the magic 300.”
“Pay no attention to the internet warriors.”
“It’s way to easy to say “well, yeah, of course he got 301. Look at his form! I could totally do that too if I used form like that.” That’s a bunch of crap.”
“Here’s a quote by Dave Tate. ” If they could, they would; since they can’t, they rant.” What you accomplished was incredible.”
I’m having fun with this and you should be too. Its too bad people infuse exercise with close minded politics and religion and then argue as heatedly about it.
Such is human nature. Such is internet behavior.
If you haven’t seen the 301 video yet click here.
Anyway, I’ll have a new video for you on Monday which gives you much more detail.
In strength,
Logan Christopher
Filed under Conditioning, Kettlebells, Lifting Technique by on Feb 26th, 2011. 11 Comments.
The time has come…
And that time is to dominate the kettlebell snatch.
As you likely know I recently hit 301 snatches in 10 minutes with the 53 lb. bell. Now I’ll finally show you how I did it.
I have a series of videos that not only shows you why you should train this way but tons of techniques that will help you to do so.
In order to get this you need to signup on the following page.
This is to get only the people that are interested in this information. Trust me, its going to be great.
You’ll find out why speed is king.
You’ll discover what the best technique is for kettlebell snatching.
You’ll receive advanced tweaks for your technique that can easily add 30 reps or more.
You’ll learn how to spare your hands from any ripping.
And it costs you nothing.
Of course, I do have DVD’s coming out too but you can get started right now with these online videos.
This has been something long awaited for. Check it out now.
In strength,
Logan Christopher
Filed under Kettlebells by on Feb 25th, 2011. Comment.
I figured I’d start a series that goes into more depth about some of the topics both Bud and myself will be covering at our upcoming Super Human Training Workshop.
Far from being just promotional, I aim to teach you some useable information here.
The workshop is set up to cover quite a wide variety of topics. The truth is a certain area may not be the thing you want to learn most about, but another aspect is.
The fact is I’ve gone to events before not real excited about certain topics but then blown away by them when I actually saw the material. Just keep that in mind.
Let’s start with the Kettlebells.
As you likely know I just hit my goal getting 301 snatches with the 24kg kettlebell in 10 minutes and multiple hand switches. (And I plan on beating my own record soon.)
I’m going to be releasing a DVD set that covers everything, and I do mean everything, about technique and training leading up to it. And that will be available soon. Stay tuned for a notice about it later this week.
But of course I’ll also be teaching this material at the workshop. While video is great it is no replacement for hands on work one on one and we promise to deliver tons of that.
Bud has done several workouts involving one, two or three thousand plus kettlebell swings, dependent on the weight he was using. Marathon swing workouts!
He also has a book coming out on the topic. But once again the workshop is the place to learn hands-on.
Here are those informative teaching points I promised.
Both of us chose a goal, focusing on a single exercise, and went forward with it, seeing just how far we could take it. And it wasn’t an overnight thing. But years of training went into becoming the very best at it.
That single goal focus is HUGE. When you have it you will obtain your goal, assuming the required knowledge and effort is supplied. When you don’t have it you will flounder around (trust me I speak from too much experience).
Another aspect relating specifically to the kettlebell training is how it was structured. Bud and I did quite different things in these regards but there was at least one big commonality. And that was…
Cycling the weights up and down.
You should not only stick to a single weight with any exercise. But by working heavier and lighter you make faster progress.
And I don’t believe this only applies to swings and snatches. In fact, I incorporate it into everything I do these days.
What I just gave you is GOLD. Go re-read it and apply it to your training if you’re not currently doing so.
Swings are Bud’s specialty. Snatches are mine. We’re both fairly decent with push presses and jerks. Actually Bud has done some crazy numbers with those too.
So we will be teaching all of the above.
For some reason, people get messed up on the difference between presses, push presses and jerks. But really its quite simple.
- Presses – No leg dip
- Push Presses – One leg dip
- Jerks – Two leg dips
Understanding them is simple. Doing them is another. I’ve seen far too many people becoming uncoordinated just trying to do a jerk. At the workshop we promise to fix that.
Plus give you the proper way to rack a kettlebell, that will make all the above exercises become easier.
Then there is also the Natural Press which is sort of like an upper body push press. Still no leg drive but using your upper body to explode the weight up.
So that’s what we’re covering in the kettlebells portion of the workshop.
To get more details and sign up go here.
It’s a really cheap price with a bunch of extra goodies thrown on top to sweeten the pot. Be sure to sign up before February 28th for the early bird half off price.
In strength,
Logan Christopher
Filed under Conditioning, Kettlebells, workshops by on Feb 21st, 2011. 2 Comments.
