Sunday, June 29, 2014

The RAKC "Indy" Plan

Greetings RAW Warriors,

Its time to get back to basics and add something new in the process. I'm going with a kettlebell focus with the "Indy" plan, or "Indestructible" plan that I covered in Just The Workouts. 

Its a blend of the basic barbell lifts (Bench, Squats, Deadlifts) with kettlebell exercises to finish things out.

The basic structure for each workout is:

Barbell Lift: (Bench, Squats, Deadlifts)
Kettlebell Exercises:
Pulling
Pushing
Lunging
Bending
Twisting
(will vary amongst these 5 actions throughout the week)

3 Minute Warning: 20/10 x 6, with a kettlebell power exercise


Here is Week 1, Day 1 for you:

Deadlifts: 3 x 5
KB Push Presses, 1-arm: 3 x 5 per side
KB Tactical Lunges: 3 x 5 per side
KB Windmills: 3 x 5 per side

3 Minute Warning: 20/10 x 6
KB Cleans: switch sides every 20/10 for 3 sets per side total

If you have an assortment of KB's to choose from at your gym or home, find the right weight for each KB exercise as is appropriate to complete your reps and not totally tax you by the end of each set. Leave a rep or two "in the tank" as they say.

Use the 3-Minute Warning as your finisher to the workout.

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If you are looking for brief, effective workouts to do in-between these workouts, I highly suggest the Home Workout Revolution series from Craig Ballantyne. These workouts are still a good selling item from the blog here, as people are finding it to be a high quality, affordable product in comparison to other home workout programs out there. 

I've touted the benefits of the HWR 20/10 workout series many times on the blog here. If you want 10-15 minute workouts that are bodyweight only (and could be easily subbed with bands/dumbbells if needed), HWR is your solution.

http://tinyurl.com/cbhwrevsale is the place to go. Compared to P90X, (1, 2 or 3), Insanity, and other highly overpriced programs out there, HWR is your best, most affordable option, hands-down. Over 50 videos alone to download/view and even burn your own compilations of (like I've done many times) make this program a breeze.  In comparison, if you'd buy a P90X plan, there are about a dozen DVD's you'd have to fish through and always load into your players.  HWR has videos you can play from your laptop, tablet, phone, as well as the ability to download the videos you need onto just 1 DVD to load up and watch.  A lot of programs cost more and don't even have that option for you!

Check it out now if you need a solid training solution that you can add to just about any goal you have.  http://tinyurl.com/cbhwrevsale

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Lift. Dominate. Repeat.
Coach Rick Karboviak
Rats Alley Barbell Club
http://tinyurl.com/rkofp

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