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. 
Using your bodyweight as the resistance in training is one of the most important tools.
I like barbells. I love kettlebells.
But if I had to pick one and only one tool it would be my own bodyweight.
Why?
You can build just about everything you need with it.
- Strength
- Endurance
- Coordination
- Flexibility
- Mobility
- Stability
- Speed
- Agility
- Power
And a great looking body.
Now don’t get me wrong other tools are great and unless you’re always on the road and can’t travel with much you do have options with tools.
But that brings up another benefit. Anywhere and anytime with no equipment (except some sort of bar for hanging exercises).
You tend to get better in tune with your body then with many other tools and exercises, at least in my experience, although this largely has to do with your intention and mind WHEN doing the exercises.
But bodyweight exercises do have some drawbacks. I explain those here.
In fact, I rarely see anyone, let alone those who tout bodyweight exercises as the Holy Grail of training, make mention of this one fact.
And then there is the matter of progression. Its hard enough for most people to understand when you’re talking about weights, but bodyweight exercises can make it even trickier.
Lots more for you on these and more when you sign up here.
In strength,
Logan Christopher
P.S. If I had one training tool it would be bodyweight exercises and if I had only four exercises they would be these FOUR…
Filed under Bodyweight Exercise by on May 16th, 2011. Comment.
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 kettlebell snatch is one of my favorite exercises. And the kettlebell snatch test is one of my favorite tests of endurance and mental toughness.
Several minutes into a kettlebell snatch test
I didn’t stop there.
My next goal was 250. I hit that a couple months back (actually got 251).
Now my goal is 200 with the 32 kg. Its tough work. My best so far is 160 and I’m making my way up step by smooth step.
Of course, I’m not trying to brag. If I was I wouldn’t tell you just how hard snatching was for me in the first place. But I’ve come a long way. I no longer tear my hands up doing this and I make progress each and every time I set out to do it.
I know there are many others out there who want to add numbers to their snatches. And believe me there is a lot that goes into that, from techniques to pacing, programming and more.
I’m thinking about putting a DVD together that shows you everything I know about the kettlebell snatch test in its many forms. And I mean everything.
So here’s what I want you to do. I have a two question survey.
Kettlebell Snatch Test Survey (survey is closed).
Even though its tiny I still want to give you something for completing it. I shot a video showing you two tips that you can start using right away to increase your snatch numbers.
If you want it all you have to do is answer my easy questions and you‘ll get access to it.
Sound fair?
Kettlebell Snatch Test Survey (survey is closed).
In strength,
Logan Christopher
Filed under Conditioning, Kettlebells, Mental Training by on Apr 12th, 2010. 2 Comments.
Almost a year ago I was talking to professional strongman Dennis Rogers and he presented me with an opportunity.
His friend and one of the world’s strongest men, Bud Jeffries was looking for someone to take over his business.
If you’ve been in the iron game for awhile its likely you’ve heard of Bud and www.Strongerman.com.
Perhaps you’ve been influenced by his work with Twisted Conditioning or How to Squat 900 lbs (among much else).
I know I have.
Due to some issues with the business he wanted to step back, have someone else take over and allow him just to write and train.
I took that job. Now this has been a secret project that virtually know one knows about. In fact, you are one of the first!
But all that work has finally come to fruition. The NEW Strongerman.com is live.
Go check out the site. There’s a bunch of great articles up. You can get his best selling ebooks right now.
But that’s just the start. Go now to find a few of the exciting projects we have in the works.
And be sure to sign up with your email on the site. Not only will you receive tons of incredible strength training and endurance building tips but we’ll give you a bonus to get started with.
Just last week I interviewed Bud to talk about what he’s been doing lately in his training. We’re talking about shedding 100 lbs and counting. Doing thousands of kettlebell swings in a single workout. Training MMA fighters and much more.
You get the whole hour long interview just by signing up on the site.
I hope my enthusiasm comes across because this is something that you should be excited about. Just talking to Bud recently has increased the intensity of my own workouts. It can do the same for you.
In strength,
Logan Christopher
P.S. When you visit the site please leave a comment telling us what you think or would like to see. Would love to hear from you.
Filed under Uncategorized by on Nov 5th, 2009. 1 Comment.
One of my brothers who was in town is into Crossfit big time and he convinced me to go along with him to one of the local gyms this Saturday.
When we got there I was asked if I had done Crossfit before. My answer was ‘sort of’. I had done Crossfit style workouts several times, and knew how to do the lifts, but had never actually trained at a Crossfit before.
Since I was substituting my normal Hill Sprint workout with this one I was hoping it would be more conditioning focused and I wasn’t disappointed.
Here’s the workout:
3 rounds of 400m Run, 12 Deadlifts w/ Bodyweight on the bar, & 21 Box Jumps done for time
My time was 11:52. I finished second in the group of about seven. Only eight seconds behind (but I was using a bigger box to jump on).
I’m not going to lie. It feels good to go into someone else’s house and perform near the top. Of course, I train hard and heavy all the time, just differently from what is typically done in Crossfit.
And I know there are certain other workouts that could have happened that I wouldn’t have performed as well on.
There are great benefits to training like they do at Crossfit. It develops all around fitness using all manner of exercises. From gymnastic and bodyweight exercises to Olympic and power lifting. You’ll build strength and endurance almost always at the same time.
The randomness of it can be both good and bad. It will keep you excited and the body will never really adapt. However if you have certain goals you want to achieve its not the most direct path.
The competitive element pushes you to work harder then you might normally do. However, I’ve seen some people neglect form to go faster and also due to being tired. This can lead to injuries which is never good.
It was a fun time and a good workout. I may be going back every once in awhile just to test myself and shake things up a bit.
They also have a bunch of knowledgeable coaches. I know I’ll be going to get some help on Olympic lifting which I have little experience in myself.
Sometimes you need to train outside your box even if it’s a good box that you train in.
In strength,
Logan Christopher
P.S. Next time I’ll have a video for you of a somewhat extreme feat of strength. I’ll tell you I can feel the soreness in my head and neck right now from doing it yesterday…
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Strength Training Concepts by on Aug 3rd, 2009. Comment.
