Daily RAW: Calories/Minute - What it really comes down to.

Greetings RAW Warriors,

Today's Daily RAW is focused on running and calories per minute. I know not everyone is a runner, but many active people I know are. Running is one of the best ways to train in my opinion, but its not the only way.

Some deterrents to running for people are past injuries, their body structure just isn't 'built' for running, and well, some people just flat out hate it.

This is why some people may turn to a bike for their training, or an elliptical trainer.  I'm a cyclist as well, just not on a super-serious level, but I do use it a mode of exercise to complement my running. 

Elliptical trainers have their place as well, but as the primary means, I don't think its ideal.  To me, its between walking & running as far as calorie burning.  When I figured out I can walk briskly at 4mph and cover a mile in 15 minutes, versus running a mile in 7-8 minutes, the elliptical trainer's measurements said I went about a mile in 11 minutes, basically right in the middle.  To me, if I had an injury, it might be okay for me to try it.  I know people with bad knees who enjoy the low impact of the elliptical.

However, after discovering kettlebells and the power of Swings alone years ago, it can mimic the conditions of a good, moderate to hard running effort.  To me, I want to burn the most calories I can in as little as time as I have. Using Calories Burned Per Minute is a great way to see what exercise choice is great for you.

For me, its 150 calories to cover 1 mile with walking, elliptical, or running.
Walking: 150 calories/15 minutes - 10 calories/minute
Elliptical: 150 calories/11 minutes - 13.6/minute
Running: 150 calories in 7 minutes - 21.4/minute
Kettlebell Swings: been tested at about 20/minute.... pretty much the same as running a 7 minute mile for me.

This is why I typically stay away from walking or the elliptical because of their low calories/minute rate. 

In just 10 minutes of running, you burn 2x the amount of calories as you would in 10 minutes of walking. Walk for 20 minutes, or run for 10?  I will run for 10 and use the other 10 minutes to shower up after the run.

Walking is fine if you are just starting out, but if you want to burn more calories, you have to keep walking more & more time.  At some point, you will run out of time, and have to look at burning more calories per minute. 

Biking is another efficient way, since I've tested out indoor cycles that measure my rate at roughly half of what running is per minute (75 calories/mile) but I can also get 2x the distance with biking. So, its basically 2 miles of biking equals 1 mile of running, both calories/minute rate and in time.

Since long distance running doesn't agree with me too well, I will turn to the bike to get in my distances.  Let's say if I wanted to do a 10 mile run, I would aim for a 20 mile bike ride to burn roughly the same amount of calories, and take less pounding on my body this way as well.

If the weather is bad outside, there is always the indoor workout of the kettlebell swing (although nothing is stopping you from swinging it outside as well). Don't underestimate the power of Swings when you don't have much time and need to get something in.  10 minutes of a Swing workout will do more wonders for you than a 20 minute walk.

"Just Swing It!" is proof of how adding Swings can really make a difference in calories/minute effects for your training.  http://tinyurl.com/jsiasap

Keep these things in mind as you are looking for workout options to do, you want to make the most of your time, right?

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

Daily RAW: 6/7 & 6/8 Edition, FitRanX Style

Greetings RAW Warriors,

Had a very busy day at work and at play yesterday, with 10 hours of work and then getting a 5K ready to go.

Here's what I would have posted for FitRanX workouts for yesterday, plus the one to post today anyway.

6/7 Workout:
BODY WEIGHT WORKOUT OF THE DAY...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 on each side
5. Bowing Crunches x8
6. Seal Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place x8
2. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jump Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8

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6/8 Workout:
BODY WEIGHT WORKOUT OF THE DAY...

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place w/ High Knees x8
2. Seal Push-Ups x8
3. Single Leg Burpees x4 on each side
4. Plank Walk Ups x8
5. Single Leg Deadlift x4 on each side
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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My advice for the weekend?  Have fun!  I'm helping out with some stuff on Saturday and putting on another event tonight for "Finley's Fastest 40", a 40 yard dash contest.

Also may be doing a group bike ride with my cousin & his friends on Sunday morning.  Let's rock it!

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

Daily RAW: 6/6/13, Finley's Fastest 40

Greetings RAW Warriors,

Today's Daily RAW is back to the barbells once again:

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

Bent Over Rows: 4 x 8
All Star Sit-Ups: 4 x 5 per side

4 Minute Warning:
20/10 x 2 each exercise

Alternating Lunges
Push-Ups
Burpees
Total Body Extensions

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Finley's Fastest 40 - This Friday, weather permitting, I plan to have a brief, fun little contest for JH/HS kids with "Finley's Fastest 40".

Its a 40 Yard Dash competition, where $5 gets you 5 attempts at obtaining your fastest 40 yard dash time.

I have trophies for Ages 13-15, and 16-18 for Boys and Girls.

Here's the fun part: $5 gets you 5 trials.  If you feel you want to try again, just pay another $5 after that, and do 5 more trials. 10 is your limit overall. Of course, if you wanted to pay for 10 trials at once, that's fine too.

Sound like fun?

See you at the Track in Finley, ND, at 7pm.  Come a bit early and fill a brief registration for the contest.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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PS: Here's today's FitRanX Routine, almost forgot it!

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the
next exercise.

1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8

Daily RAW: 6/5/13, Workouts When You Are Worked Out

Greetings RAW Warriors,

Today's FitRanX BW routine is here, plus what to do when you are worked out and still need a workout....

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Suicides x8
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Up x4 on each side
5. Sit-Up x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Suicides x8
2. V-Abs x8
3. Burpees x8
4. Jump Squats x8
5. Weighted Sit-Up x8
6. Inchworm x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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How To Workout After You Are Worked Out

This is something I face often: a heavy labor day at work, where you feel so wiped out, you hardly have enough energy to even make yourself something to eat.

One of the best solutions I have found is the 20-10 MRT workouts from Craig Ballantyne.  I was so thankful when his Home Workout Revolution series came out, because I could:
- Find a decent workout to do in a short amount of time and not kill myself in the process
- Download the ones I wanted to, and burn them onto a DVD of my selections
- Use the short workouts to my advantage when I was tied for time between work and track practices/meets
- Still find a solution for a quick workout when I am wiped from work. 

Check some of what he has to offer right here: http://tinyurl.com/cbhwrevsale

If you wanted just a simple workout to follow with a kettlebell, why not check out "Just Swing It!", like a whole lot of other people have been doing since April? http://tinyurl.com/jsiasap

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

Daily RAW: 6/4 FitRanX Routine & SPARTA FitRanX Update

Greetings RAW Warriors,

Today's routine is another bodyweight FitRanx routine, plus a little bit on the SPARTA FitRanX case study I am doing this summer.

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x8
6. Run in Place w/High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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SPARTA FitRanX Update:

I've been in contact with Sgt. Nick Rians, the creator of FitRanX.  I have been given the go-ahead to conduct a special Case Study with FitRanX and my own speed/agility sessions.  I posted about it on Facebook on Sunday when I found out, and already have received some inquiries about members of a team doing it already.  I still need some more, and in fact, the more, the better it would be in testing out these protocols.

Here's the basic details:
Its a 2 month program, ideally 8-9 weeks of time to conduct it in.
I need 10-12 athletes to conduct this study.
Participants will be suggested to train at least 2 times and up to 3 times per week in small groups.
Sessions will last for approximately 1 hour in length for each training session.
The first 1/2 hour is the FitRanX program, followed by another 1/2 hour of my own speed/agility protocols.
There are no drugs, supplements, or nutritional restrictions for this study, it is purely based on workout effectiveness of the workouts themselves.
Athletes can be ages 12-17, boys or girls.
The week of June 10th is when I would like to begin the training sessions.

If you have any questions or would like to register, email me at asaptrainer1@gmail.com or call me at 701-361-3101. If I can't get to you right away, please leave a voicemail and I will return the call at the soonest time I can.

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

Daily RAW: 6/3, FitRanX WO, & Combine News

Greetings RAW Warriors,

Its another new week of training for the RABC Phase II.
Its heavier in volume with 7 sets in 8-6-4-3-2-1-4 order.

If you have the "Just the Workouts" guide, you know what these sets/reps are setup. "Just The Chart" also has your calculations based on your 1 rep maxes.

Grab those two guides, if you don't have them, at http://tinyurl.com/rkofp
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Daily RAW: 6/3

Deadlifts: 8-6-4-3-2-1-4
Bench Press: 8-6-4-3-2-1-4

Bent Over Rows: 5x8
Windmills: 3 x 5 per side

4 Minute Warning: 2 rounds of 20/10 per minute
Push-Ups
Bodyweight Squats
Alternating Lunges
Total Body Extensions

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FitRanX in Finley is starting soon, however you have a host of FitRanX bodyweight workouts to choose from, as I have been posting here in the blog on a near-daily basis, direct from FitRanX HQ.

Level 0-3

...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Lunges x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x4 on each side
5. Crunches x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Side Lunges x4 on each side
2. Body Saw x8
3. Frog Leap Squat Thrust x8
4. Off Set Push-Ups x4 on each side
5. Flutter Kicks x8
6. X-Body Mountain Climber x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
Finley FitRanX sessions will be starting up on June 10th in the evenings. I will have half-hour sessions for just FitRanX workouts, and also be offering a 1-hour option for athletes who will do the FitRanX programs plus another half-hour of speed/agility circuits, which will utilize my SpeedTrap Timer that has trip-beam technology (clock starts after the touch pad is released, then stops when the athlete crosses a beam on the tripod's timer).

Costs will be 12, 30 minute sessions for $99, or 24 of them for $180. Athletes will be $180 for 12, 60 minute sessions, and these can be split up into half hour sessions as well. 

Contact me if you have an interest in these sessions!
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Combine News:

This past Thursday I tried having a SPARTA Combine night, and didn't have anyone turn out for it. I know many people wouldn't even mention this happening to them (having no one show up), but I realize its hard to plan out a night like this in such a rural area, where not everyone's schedules line up right and other events like baseball games and other things take a priority.

So, I am looking at offering a Combine Testing Day in a new light:  instead of you coming to me for just one evening, I could schedule a testing day for you in Finley, or come to you & your team to put on a combine night at your school, field, or a park.

If you want to find out and test out on your TRUE 40 yard dash with my SpeedTrap timing system, plus get your Vertical, Broad Jump, and 20 Yard Shuttle tested out, I could do it for you for only $10 in about a half-hour's time, right here in Finley.

You would schedule this at a time suitable for you, and of course, it would have to fit with my schedule as well. But all in all, you would have your own little mini-combine day of getting tested by not just a coach & a stopwatch, but by the same tools the pro's and college teams use to find their athletes' true 40 yard dash times.

If you are a coach, contact me about coming and testing out your whole team one night.  Its perfect for pre-season conditioning evaluations, or even at the start of fall practices.

A special option: I would come for free and test your athletes out on just the 40 yard dashes, if you allow me to talk to them about the conditioning and training programs I offer afterwards. If you want more than just the 40 yard dash, I would do it for a small fee per athlete which we can negotiate.

The 40 Yard Dash is like the "main event" test of Combines... and now you have a chance to test yourself out on a top-notch testing system to find what your true 40 yard dash time is.

Contact me if you want to sign up for your own Combine testing day!
Email me at asaptrainer1@gmail.com  to get a time setup, ASAP!

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Track Attacks!, Freebie Guide Weekend, & More

Greetings RAW Warriors,

No daily routine today, just some updates on the Kindle side of things.

I just released "Track Attacks!", my newest guide on mini speed sessions to add to the end of your running workouts.

You can go right here to check it out, ASAP: http://tinyurl.com/trackattacks

In Track Attacks!, you'll get 19 little speed sessions on the track, taking 2-8 minutes in most cases, to add to the end of your running workouts.

You can do them in 100M intervals, 200M, and 400M intervals too...but you only do so many, with adequate rest between sets. 

An example I give is the "2 Every 2" workout, where you do a 200M interval at a goal time, and rest until 2 minutes is on your watch...hence, a 200 every 2 minutes.  You do 4 of these efforts for only an extra half-mile of distance onto your run, and it only takes less than 7 minutes of extra time. 

To help kick things off with Track Attacks! this weekend, I selected two other running guides as a 'freebie' promotion that use track workouts and plans as well. Those guides are "7 Weeks to 7 Minutes", and "Blue Ribbons Are For Winning: The 100's".  Check the guides out at http://tinyurl.com/rkofp

'7 Weeks to 7 Minutes' is a guide with a 7 week program to follow of speed workouts to help reduce your 1600m time to 7 minutes.  A 7-minute mile time is considered to be an 'excellent' rating for most people in their aerobic fitness.  So, even if you are slower than that, there are progressive programs to follow to help get you from 9 minutes/mile to 8, 8 to 7, and even under 7. 3 workouts per week, 7 weeks of training, with Week 8 as your 'testing week' for the 1600m trial.  These are exact workouts I have used with track kids to help reduce their 1600m times in a similar time frame, roughly 7-8 weeks of an outdoor track season. 

'Blue Ribbons: The 100's' is another guide filled with 12 more workouts based on 100m intervals. It is a pretty quick guide, since its just workouts to do on the track.  I started it as a series of guides but ceased it after I made "The 200's" guide and felt it was better to wait and make a guide over the long run, and not as a monthly series.  I am possibly considering making a larger collection of the two Blue Ribbons guides and having a guide just chock-full of track workouts for distance events. Until then, I am still selling the 100's and 200's guides of this series. However, 'The 100's' is free this weekend!

Don't forget to take a look at the new #1 guide for me since its release, "Just Swing It!", at http://tinyurl.com/jsiasap. Just Swing It! has been a hot seller ever since it came out in April, as it has been selling 2:1 over my other best seller, "Just The Workouts". It was almost 3:1 by the end of the month of May. I'm not saying all of this to brag about my guide, but its hitting the right cord with people who have an interest in kettlebells and the 10,000 Swing Challenge that's popular in kettlebell circles.  Some call it the "What the Heck Effect" when you do something with kettlebells, and something unexpected changes for you. For me, I was looking to shed a handful of pounds, and it ended up shedding almost 20 for me in two months.  Plus, when I began my running with the track kids, it felt like I never missed a mile over the winter months, even though I had to take a lot of time off for healing a bum foot and nerve issue in my lower leg. That's quite the "What The Heck Effect" for me, and JSI covers in exact detail what I did in January & February. If you haven't picked up a copy, its less than a 20 oz Coke bottle, as all my guides are.  Give it a read and see how the challenge of 10,000 swings can change things up for you, too.

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