Daily RAW: The New BSD Plan, KB Finishers

Greetings, RAW Warriors,

I'm taking off for a Thanksgiving break today, so I'm going to try and take a break away from the blog over the next few days.

As a way to Thank YOU for your support of this blog and the Kindle guides I have, I have created a new 4-week plan that's based on the RABC Manual's plan but with a new "Bench - Squat - Deadlift" focus on each workout day in the week.

Here is the "RABC: BSD" Plan:

http://occupyfirstplace.com/RABCBSD.pdf

You can even print out the program on its own workout sheets to keep track of your weights, sets & reps.

I almost put this as a Kindle guide, but felt it was better to put it in a PDF format and as a free workout plan that blends in with the RABC Manual & Just The Chart guides.

Enjoy it over the Thanksgiving break and see if it can fit into your next workout plan.

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Have you checked out the new Kettlebell Finishers program from Chris Lopez yet?

I read it yesterday and I really love the workout finishers in the guide. Once KBXL is done for me, I will definitely be adding these to the mix, maybe even before then on some lighter days in the KBXL plan.

Check out all there is to know about Kettlebell Finishers right here:
http://tinyurl.com/kbfrabc

It's less than the cost of a kettlebell, and its worth every penny.

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

Daily RAW: Indy, Week 8, Day 2 - New KB Finishers Program

Greetings RAW Warriors,

Today's Rats Alley Workout is for Day 2 of Week 8 of Indy.

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Deadlifts: 5 x 3
Bench Press: 5 x 3

Pulldowns: 4 x 8
All Star Sit Ups: 4 x 5 each side

3MW: 20/10 x 2 per exercise
Lunges
Push-Ups
Total Body Extensions

KB Option:
Swings, 1 set per arm each 20/10 set
Cleans, same as above
Snatches, same as above

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As you know, I love finishing a workout with a solid circuit that helps kick things up a notch at the end of the workout.  You also know I like it to be structured, and focused.

Not quite like how your old basketball coach would put "conditioning" on the practice schedule for the day, and you never knew what was lined up.

Turbulence Trainer and SFG certified trainer Chris Lopez has teamed up with the "finisher guru" Mike Whitfield and created a new Kettlebell Finishers program. 

I just got it this morning and I already like what I see as a kettlebell guy.

I want to pass it along to you, because its a great deal at less than $20 if you want it:

http://tinyurl.com/kbfrabc

I wouldn't sell it to you if I didn't like it.

It's really, really good if you are into using kettlebells, and using them seriously as a weapon in your training.

Grab your copy here (and maybe some other great deals you can add-on) at http://tinyurl.com/kbfrabc

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Indy, Week 8, Day 1, plus KBXL updates

Greetings RAW Warriors,

It has been a while with some postings, but here we go once again for Week 8 in the Indestructible! program from JTW.

Since its Thanksgiving this week, You can do 2 workouts this week and rest for the mega weekend, or save a 3rd workout for sometime in the weekend.

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Indy, Week 8, Day 1:

Deadlifts: 5 x 3
Bench Press: 5 x 3

Bent Over Rows: 4 x 5
Windmills: 4 x 5 each side

3MW: 20/10 x 2 each exercise
Push-ups
Lunges
Total Body Extensions

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KBXL Update:

I did MWF workouts this week, took Saturday off and just completed Week 2 of Phase 3 this morning with around 1200 swings in a workout under 42 minutes.  This is the heaviest Phase in volume, but this week was mostly 3 workouts of around 600+ swings on MWF and today's was around 2x that.  Next week is much heavier in volume to end it.

Next week may be a little crazy but I'm going to try and get in 3 workouts on MTW and save a workout for Saturday & Sunday. I'm done with coaching youth basketball, so I should have some decent amounts of time to use in working out for these workouts.

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After Week 8 of Indy is done, I will return to some basic RABC workouts from the RABC Manual with a little twist to add to it.

I also have a new guide in draft form that I may or may not publish.  I am contemplating just putting it as a part of future blog posts.  Not sure how to do it, but in either form, be on the lookout for something new.

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If you're new to the blog, you need to know about the training guides I have for your Kindle readers. See all that I have for 99 cents to $4.99 at http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Week 7, Day 3 of Indy

Greetings, RAW Warriors,

Here's today's Rats Alley Workout for Week 7, Day 3 of Indy:

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Deadlifts: 7 sets - 10-8-6-5-2-1-6
Bench Press: 7 sets - 10-8-6-4-2-1-6

 Pulldowns: 4 x 8
 All Star Sit Ups: 4 x 5 each side

3 Minute Warning: 20/10 x 2 each exercise

Burpees
Mountain Climbers
Total Body Extensions

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"Just The Workouts" is still selling well, despite being 'taken over' at the #1 seller spot by "Just Swing It" a while back in my lineup of guides.

In it you will find "Indestructible!", the basis of the program I've been outlining the past 7 weeks, plus "KettleBolics", my power training guide for kettlebell power exercises.  I used to have photos to go with these guides as a PDF format, then I trimmed it down to 'just the workouts' and created JTW out of it.

It is always a top seller since my Kindle guide beginnings and if you haven't got a copy yet, its well worth the buck for your Kindle readers.

http://tinyurl.com/asapjtw

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

Daily RAW: Week 7, Day 2 of Indy

Greetings, RAW Warriors,

Today's Rats Alley Workout is for Wednesday, Week 7 - Day 2 of Indestructible.

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Deadlifts: 7 sets - 10-8-6-5-2-1-6
Bench Press: 7 sets - 10-8-6-4-2-1-6

 Pulldowns: 4 x 6
 All Star Sit Ups: 4 x 5 each side

3 Minute Warning: 20/10 x 2 each exercise

 Push-Ups
Jumping Jacks
Mountain Climbers

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Not much else happening lately, just prepping for another week of KBXL's routines and finishing up my grade school team's season.

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

Daily RAW: Special Report Monday - Power Phase

Greetings RAW Warriors,

Today's "Special Report Monday" comes from my old TIPS binder, from 'the vault', and is a 2 week Power Phase routine, working in the 3 sets x 4 reps range for 2 weeks.

http://occupyfirstplace.com/OFPPower.pdf

Download your 2 page report up above and keep it on hand for a future 2 week phase where you think you'll need this kind of workout & phase.

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

Daily RAW: Indy: Week 7, Day 1, KBXL, Thoughts on 'Picture Challenges'

Greetings RAW Warriors,

Today's Daily Rats Alley Workout is from Indestructible!, Week 7, Day 1, ideally to be done on Monday.

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Deadlifts: 7 sets - 10-8-6-5-2-1-6
Bench Press: 7 sets - 10-8-6-4-2-1-6

Bent Over Rows: 4 x 6
Windmills: 4 x 5 each side

3 Minute Warning: 20/10 x 2 each exercise

Mountain Climbers
Alternating Lunges
Burpees

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KBXL Phase 3 is done with Week 1's workouts.  Did 1200 in a workout to end the week out, doing 100 every 4 minutes.  This was 'just right' as I went through the workout.  Roughly 2:45 in time to get 100 in, 1:15 of rest time. Took me under 48 minutes but if you have that amount of time, its doable.

One way to keep the time going fast is to just watch a favorite TV show you have on DVD and just play a few episodes during the workout.

"Just Swing It!" is still my #1 seller overall, as kettlebell swings and kettlebell challenges are really picking up in popularity. 

You can do a 'challenge' from a picture posting on Pinterest or Facebook....I call these things "Picture Challenges".  Its good to inspire you, but if you have a true guide to help you along, isn't that a better way to stick to something? 

I see a lot of people posting a 30 day 'Plank Challenge', 'Squats Challenge', or 'Push-Up Challenge' and many other exercise-only challenges. 

If you ask me, nothing delivers results like a kettlebell plus a purpose. 

Its why I did the challenge in JSI, created the challenge in Just Clean It!, and also am currently doing my KBXL program, as well as trying a Long Cycle Challenge in September (which will be going into my KBXL guide once its done & created). 

I ran last Friday on the track, basically my once-a-week run I'm able to do with my schedule right now.  (Coaching any sport really puts a pinch on workout time).  Doing the swings over the past 7 weeks has helped me still keep up my speed, even in sweats and colder weather.  I was clipping out 40-42 second 200's for 2400m worth, for an awesome 18 minute interval workout.  I was very happy to see myself keeping up such speed on the track, even without running a whole lot!

Overall, if you are looking for a challenge, find a guide for it.  It doesn't have to be my guides either (even though I have a handful of them, if you haven't checked them out yet at http://tinyurl.com/rkofp :)

I just got a burpee challenge series of guides a few weeks back, because the concept interests me, and I want a program that a trainer has tested out and not just 'posted' it as a 'fitspiration' picture.

All in all, Kindle training books are a great resource for you. Its simple to buy, no store to run to, and quick to read. Many are 99 cents to even $9.99, which is affordable for key information if its going to help you out.

My guides can be seen here: http://occupyfirstplace.com and here: http://tinyurl.com/rkofp

Check them out and see which guides will help you reach your goals.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Indy Week 6, Day 3, JTW & JTC

Greetings RAW Warriors,

Here's today's Rats Alley Workout from Indestructible, Week 6, Day 3.

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Deadlifts: 10-8-6-4-3-2
Bench Press: 10-8-6-4-3-2

Pulldowns: 4 x 8
Windmills: 4 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
Push-ups
Mountain Climbers
Burpees

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A quick resource to use in figuring out your weights for each set in the Indestructible! program from Just The Workouts can be found in "Just The Chart".

Each 'chapter' in the book is based on the 1 Rep Max with each week's weights for every set calculated out for you.

Let's say your max is 220, you'd find the 220 chapter in the table of contents, and then boom: your weights for each set & each phase are already there for you.

Check it out "Just The Workouts" and also "Just The Chart" at http://tinyurl.com/rkofp

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KBXL: made it through 3 workouts and got one more this week, took Tuesday & Wednesday off from workouts completely to give the body a break.  Today's workout felt great as a result.

It will be 7 weeks into the KBXL plan at the end of the week, the end is in sight.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Indy, Week 6, Day 2

Greetings RAW Warriors,

Here's tomorrow's workout for Week 6, Day 2 of Indy:

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Deadlifts: 10-8-6-4-3-2
Bench Press: 10-8-6-4-3-2

Pulldowns: 3 x 8
All Star Sit Ups: 3 x 5 per side

3MW: 20/10 x 2 per exercise
Push-Ups
Lunges
Burpees

4th Minute Option: Total Body Extensions
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Did you get yesterday's free Special Report?

http://occupyfirstplace.com/OFPSTR.pdf

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Special Report Monday - TIPS Strength Phase

Greetings RAW Warriors,

Today's Special Report Monday covers the TIPS program once again, this time a 4 days/week or 2 days/week Strength Phase.

Without any further waiting, here you go:

http://occupyfirstplace.com/OFPSTR.pdf

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Week 6, Day 1 of Indy

Greetings RAW Warriors,

We are entering Week 6 of Indy.

Here is Day 1's routine for you, to be done on Monday.

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Deadlifts: 10-8-6-4-3-2
Bench Press: 10-8-6-4-3-2

Bent Over Rows: 4 x 10
Windmills: 4 x 5 each side

3 Minute Warning: 20/10 x 2 each exercise

Bodyweight Squats
Push-Ups
Total Body Extensions

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I finished up KBXL's Phase 2 yesterday, things are going good on it.  Its 12,500 swings thus far in 6 weeks of time. 

The next 3 week phase calls for 10K swings in that time.  I am going to get a jump on it and start it up today since Tuesday's plans look pretty long for me with work and coaching. With a Sunday/Monday pattern instead of Monday/Tuesday like I'm used to, it should work fine.

Look for another Special Report Monday as well tomorrow.

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

Running + Barbells + Kettlebells = It Works

Greetings RAW Warriors,

I'm kind of in a blog-ranting mode once again, as I am growing to be disgusted with the crazy attitudes of fitness professionals in recent years.

I think half of their ill-will thoughts towards running are mainly geared towards marketing their fitness products to a certain niche, (blasting running and promoting their own 'innovative ways' through their programs) but here is what bothers me.

They will constantly bash running as 'endless cardio', which it is fully not. 

They will constantly compare a picture of a sprinter to a marathoner, thus saying the sprinter is a resultant look of their 'high intensity methods' and the marathoner is a result of 'long, slow, & boring cardio'.

Let's just clear the air here.

Not all runners are marathoners, so stop putting a LOT of us into a category in which we are not in.

I do a LOT of 5K's in the summer, have done some track meets in the past, and do not have the heavy amount of time it takes to train for 1/2 and full marathon distances.  So, quit bashing my method of training as 'long, slow & boring' when I partake in track workouts that are interval based and have me maintaining 10-15 mph in speeds on the track for my intervals.  10-15mph is not 'slow & boring', it is fierce and speedy.  That's 6 minutes/mile pace to 4 minutes/mile pace for those wondering how fast that is.

Also, since I partake in a lot of 5K's, I chat with area running friends and acquaintances who largely do a fair amount of 5K's too.  Some of them might do one or two 'big races' such as the Fargo Marathon or a 1/2 marathon distance, but then scale back their training to 5K's as summer comes along.  Others are like me and just love going to 5K's and specializing in that distance because it fits their lifestyle.  These people compete for time, places, age-group placing, etc.  They are moving fast right along with me.  Even if they do one big race, a majority of their training then focuses on shorter races in more frequent fashion.  Throughout the course of the year, their training may have a lot of miles, then it gets trimmed down again.  So, even those runners are not doing a heavy amount of 'long, slow & boring' work throughout the course of the year. 

It may be worth educating some fitness trainers out there that there are SPEED WORKOUTS that runners do for all distances.  Some call for 2-3 speed efforts a week at varying intensities. This is not much different than what they recommend for HIIT workouts (high intensity interval training) for the number of workouts per week. In the middle of these workouts is where one might do the 'long & slow' workouts but its for a reason: recovery from the other speed workouts.

(In fact, if it wasn't for the sport of running using HIIT workouts before they were called HIIT, HIIT wouldn't even be a word used to describe what runners have been doing for decades. HIIT is a training style that was born from running workouts. Run fast, short distance, rest, repeat. That is what HIIT is in one sentence.)

Gone are the days of high mileage plans where runners do just endless miles with no aim in purpose other than building up miles at a long & slow approach.  There are better methods out there to use and runners are using them.

Many runners today will also do more than just run (another misconception of runners is that all we do is run, run, run and nothing else!). We complement and round-out our training with strength workouts and some build in yoga for stretching/recovery benefits.

This is where kettlebells, barbells, and bodyweight come into the mix for strength training needs. If you know me, I am a fan of all 3 modes of exercise.  I love kettlebells for strength & power, bodyweight exercises for their versatility anywhere to be used (comes in handy for track practices) and barbells when I get the opportunity to train with them. Times like right now when I'm busy with coaching a lot, kettlebells & bodyweight fill my need.

We add strength, build power, and fix the weak links with these methods. This boost in strength leads to a boost in power, and fixing the weak links helps prevent injury... as such an approach does in all athletics.

As runners, we are not an army of slow people.  Maybe at one point we looked like that, but no more.

All in all, we are athletes who have more opportunity to compete than most other sports do.  Races are a highly popular athletic contest that raise money and provide friendly competition to all of us. 
They are events to train for in serious modes. 

Even though some races are veering away from keeping times and just giving medals (another rant for maybe another day), most of us runners are committed to shaving our race times, improving our performance, and having such competition to prove where we are at, and find out where we need to go.

So, don't call us 'long, slow & boring'.  We are far from that.

Come join us for a few track workouts and perhaps you will change your perspective.

http://amzn.com/B00GG3BZ0Y

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

Daily RAW: Return to the Track

Greetings RAW Warriors,

Finally had a good chance to go out on the track today for a track workout. It has been quite a while since I've been out for any kind of run, so I kept it low on the mileage but high on the pace.

1/2 mile warm-up

300 x 4, doing a 300 every 2 minutes.

400 x 3, doing a 400 every 3 minutes.

I got my 300's in about 1:03 to 1:05 for time.
I got my 400's in 88-90 seconds each.

It was two miles but 1.5 done at a 6:00/mile pace or faster. 

Temp was in the upper 30's but nothing too crazy.  Hoodie, headband for ears, gloves, and regular sweats kept me warm enough.

Tomorrow I have another big round of Swings to get in, as I finish up the Phase 2 of KBXL.

If you are in the need of weekend reading material on your Kindle readers or apps, check out these guides, especially the big Track workout guide I just created from the past individual guides, "Just The Track Workouts":

http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Week 5, Day 3

Greetings RAW Warriors,

Today's workout is for Friday's total body routine of Week 5, Day 3 of Indy.

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Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

Pulldowns: 4 x 8
Windmills: 4 x 5 each side

3MW:  20/10 x 2 per exercise
Mountain Climbers
Burpees
Total Body Extensions

3MW KB Option:
KB Cleans - 20/10 each side
KB Swings - 20/10 each side
KB Snatches - 20/10 each side

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: HWR, Kettlebell Freestyle

Greetings RAW Warriors,

I have 2 more workouts left of Phase II of KBXL's program.  Today's workout choice was from the Home Workout Revolution series, but following my own 'Kettlebell Freestyle' solution to one of the workouts.

I chose the 12 minute workout of 20/10 intervals, and completed the following with my 35# kettelbell:

1 Arm KB Snatches x 4 minutes (7 reps per 20 second set, alternating arms each set)
1 Arm KB Clean & Jerks x 4 minutes (5 reps per arm, per 20 second set)
1 Arm KB Snatches x 4 minutes (8 reps per 20 second set, alternating arms once again each set)

Nothing fancy, just a good old 12 minute round of two of my favorite KB exercises, the Snatch & Long Cycle ones.

Since I've been doing so many cleans, clean & jerks, and swings lately, it felt good to see how the snatches went for me with such a long drought from them.

Overall, the groove was there to make them feel easier overall, and I give credit to that for all the 1000's of reps I've done with swings & cleans the last few months.

Next up:  2 more Swing workouts of 560 and 860 reps for Thursday and Saturday.

Tomorrow, look for Day 3 of Week 5 from the Indy program.

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

Daily RAW: Indy Week 5, Day 2

Greetings RAW Warriors,

Here is your Daily Rats Alley Workout from Indy, Week 5, for Day 2, ideally done on Wednesday.

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Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

Bent Over Rows: 4 x 6
All-Star Sit-Ups: 4 x 5 per side

3MW: 20/10 x 2 each exercise
Push-Ups
Total Body Extensions
Mountain Climbers

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If you are looking for an all-inclusive collection of my past track guides, they are no longer individually sold any more.  I decided to combine them all, trim it up a bit with 'just the workouts' and create "Just The Track Workouts". 

Grab a copy here for only $4.99 - http://amzn.com/B00GG3BZ0Y

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Did you get yesterday's Special Report?

http://occupyfirstplace.com/OFPTIPS.pdf

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Special Report Monday: TIPS Workout

Greetings RAW Warriors,

Today is another Special Report Monday from OccupyFirstPlace.com.

I dug into my workout collection from programs I made years ago, and delivered a 4 week plan to you in today's Special Report.

Find it right here:

http://occupyfirstplace.com/OFPTIPS.pdf

You will also find out about the new Kindle guide collection I just released too:

"Just The Workouts: Track Edition" - a compilation of my former 99 cent guides with track workouts but without the extras, just mainly the workouts to go with. Its something new I am trying out and see how it goes.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Indy Week 5, Day 1, KBXL Update

Greetings RAW Warriors,

We are entering Week 5 for the Indy program. 

On a side note, the Indy program inside "Just The Workouts" is getting quite a few sales lately, more than it has in the recent past.  If you are out of the loop, its only 99 cents for your Kindle right here: http://tinyurl.com/rkofp along with the other Kindle guides I provide.

Here's tomorrow's Day 1 workout for Week 5:

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Deadlifts: 4 sets, 10/8/6/4
Bench Press:  4 sets, 10/8/6/4

Pulldowns: 4 x 8
Windmills: 4 x 5 each side

3MW: 20/10 x 2 per exercise
Alternating Lunges
Push-Ups
Total Body Extensions

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In the near future, I am working on a 'rebranding' of some hurdle devices I have made in the past.  In the process now of making the tote bags to carry them in, and the types of packages I will offer with it.

I am calling it "Quick Hurdles +" since my hurdles can transform into something more than just a plain speed/agility hurdle.   I have had other names for this in the past but am simplifying it into an easier package of items to sell. 

Look for news on this when it launches!

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KBXL Update:  Just finished up Week 2 of Phase 2, its going really well and I'm looking forward to being halfway done with it after next week.

Other updates:  my old college's football team is now 7-3 off a great win yesterday.  The elementary boys team I currently coached just made some history yesterday too:  after 1 win the past 2 seasons for the 6th grade boys (since they were in 4th grade), the combined 4-6th team we have finally broke the losing streak, and started up a new undefeated streak.  We won our first game at the jamboree, ended up tying the 2nd game (no OT, so still 'undefeated'!) and won the third game of the day as well.
Sadly, our HS FB team's run for a state title ended yesterday with a quarterfinal loss, but what a great season they had with an 8-2 record I believe. Definitely made some memories and some history that's banner-worthy.  
Our VB team also had their season end on Friday with a district tourney loss. They had an up & down season and new coaches to get used to once again, but they did make some good strides and gained a lot of experience they can use for next year. Virtually everyone will be back for them with just a few seniors graduating.
Our XC team finished 3rd at State last week for the Boys team and added to their team's long list of Top 5 finishes at State over the past 3 decades.

I hate seeing fall sports seasons end, but it also means basketball is around the corner and its always a high-energy time when hoops season starts.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak