Greetings RAW Warriors,
Today's Rats Alley Workout (It's been quite a while!) involves the kettlebell. The lone, simple tool that works you out pretty intensely.
Today's workout was a 10 minute Tabata series of 20/10 work/rest patterns, doing 1-Arm kettlebell cleans every 30 seconds, alternating arms every 30 seconds.
I got 10 cleans in per side, 20 per minute, 200 total with a 35# kettlebell.
It has been quite a while since I attacked the kettlebells on a frequent basis, but I have been adding in more swings, cleans, and presses every other day the past week.
I kind of forgot about this blog and noticed its been almost 2 months since my last post, so its time to start blogging once again and keep up with things better. My road trips are winding down for college fairs and high school visits in the area, so blogging should be more frequent now.
My newest project is starting soon in a couple weeks over at http://podiumpowersystem.com, as I'm starting up a motivational, virtual race, fitness testing system. If you are a runner, you will like what the PPS has to offer you! Check it out and give it a look: earn some Podium Power Bands and see where you are at before your next big race!
Don't forget: the Kindle guides are still going strong at Amazon at http://tinyurl.com/rkofp
If you're a part of the Kindle Owner's Lending Library (KOLL), give the books a look!
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Monday, November 24, 2014
Tuesday, October 7, 2014
Busy Road Life Leads To....
Greetings,
Been quite a while since the last post, I went on a road trip and didn't have much time for blogging stuff, mainly worried about work on my trip.
I mainly did a mix of bodyweight workouts with a door strap in the hotel, plus my kettlebell stuff. I would run about 3x a week on the road, with a running club run and my own run on Sunday as well.
The door strap I got was at Walmart, it wasn't perfect, but it did the job for a brief workout of 1 leg squats, push ups, inverted rows, ab crunches, and back extensions. I also tried some mountain climber hangs with my feet in the handles.
Here is a sample of the bodyweight routine I'd do with the simple door strap with handles:
20/10 work/rest cycles
1 Leg Squats: Alternating legs every 20/10, 2 sets per leg (4 cycles total)
Push-Ups: 4 sets of 20/10
Basic Squats: 4 sets of 20/10
Inverted Rows: 4 sets of 20/10
Ab Crunches (like an ab rollout on a wheel) 4 sets of 20/10
Back Extensions (got this one from the guide, kind of like a squat with a pull at the top) 4 sets of 20/10
Mountain Climber Hangers (feet in straps, push-up stance) 2 sets of 20/10
As always, my handy dandy GymBoss timer set for the 20/10 cycles did wonders with this workout.
-------------
I had a lot of nice runs in a lot of Minnesota that my business trips took me on. My last run in Brainerd had a great run going right by the Mississippi River on a park trail. It was a great, peaceful run to bounce these ideas in my head that have been going strong the last month or so.
I'm churning up ideas on a new running themed motivational program specific for runners. Its not ready, but it will be in a few months. I am brainstorming a lot on the idea and bouncing around ideas with other runners to get their specific perspective.
I see a lot of good stuff with it and think it would really take off.
Until then, get what you can from me with the guides I have at http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Been quite a while since the last post, I went on a road trip and didn't have much time for blogging stuff, mainly worried about work on my trip.
I mainly did a mix of bodyweight workouts with a door strap in the hotel, plus my kettlebell stuff. I would run about 3x a week on the road, with a running club run and my own run on Sunday as well.
The door strap I got was at Walmart, it wasn't perfect, but it did the job for a brief workout of 1 leg squats, push ups, inverted rows, ab crunches, and back extensions. I also tried some mountain climber hangs with my feet in the handles.
Here is a sample of the bodyweight routine I'd do with the simple door strap with handles:
20/10 work/rest cycles
1 Leg Squats: Alternating legs every 20/10, 2 sets per leg (4 cycles total)
Push-Ups: 4 sets of 20/10
Basic Squats: 4 sets of 20/10
Inverted Rows: 4 sets of 20/10
Ab Crunches (like an ab rollout on a wheel) 4 sets of 20/10
Back Extensions (got this one from the guide, kind of like a squat with a pull at the top) 4 sets of 20/10
Mountain Climber Hangers (feet in straps, push-up stance) 2 sets of 20/10
As always, my handy dandy GymBoss timer set for the 20/10 cycles did wonders with this workout.
-------------
I had a lot of nice runs in a lot of Minnesota that my business trips took me on. My last run in Brainerd had a great run going right by the Mississippi River on a park trail. It was a great, peaceful run to bounce these ideas in my head that have been going strong the last month or so.
I'm churning up ideas on a new running themed motivational program specific for runners. Its not ready, but it will be in a few months. I am brainstorming a lot on the idea and bouncing around ideas with other runners to get their specific perspective.
I see a lot of good stuff with it and think it would really take off.
Until then, get what you can from me with the guides I have at http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Friday, September 19, 2014
Run, Bike, Lift, Repeat.
Greetings, RAW Warriors,
Its been a steady stream of workouts, either with runs, on the bike occasionally, and lifting at the gym. Having the new running club start up has been a great motivator for people in the community here. Getting a nice response to it and good turnouts too for the first 3 runs we've had.
My lifting has remained relatively the same, in the 4x5 phase this week. I took Thursday off due to a shoulder issue I woke up with. Not sure how it happened but I knew trying to lift with a bum shoulder would just be a recipe to make it worse than it is.
Here's a snapshot of the workouts:
Bench Press: 4 x 5
DB 1 Arm Rows: 4 x 6
DB Single Leg Deadlifts: 4 x 6 each side
Bent Presses: (still a big favorite) 4 x 5 each side
Back Extensions: 3 x 10, just BW
As I go on the road now, I'm going to switch over to a KB routine, bringing just one KB with for some creative workouts to do in hotel rooms or even outdoors if the weather is fine. Not sure how many of the hotels I will be at that have a gym room, so a KB fixes that issue just fine.
Running workouts have been pretty simple, did a 6 miler on last Saturday's run, developed a blister issue, so I've been keeping it easy on that and just ran 2x this week for 2 to 2.5 miles each time. Finally getting the blister issue healed up, so Saturday's run might be just fine for the club run.
Bike rides have been nice in the evening too, as well as the stationary one I have at home. The stationary one will come in very handy for this winter.
I must say I love the combination of my regular runs and the Indestructible plan from JTW. JTW's plan is pretty straightforward and easy to follow. Combine it with the percentages given to you in Just The Chart, and its a great combo for only $1.98 on your Kindle.
Check out a copy of JTW and other guides at http://tinyurl.com/rkofp
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Its been a steady stream of workouts, either with runs, on the bike occasionally, and lifting at the gym. Having the new running club start up has been a great motivator for people in the community here. Getting a nice response to it and good turnouts too for the first 3 runs we've had.
My lifting has remained relatively the same, in the 4x5 phase this week. I took Thursday off due to a shoulder issue I woke up with. Not sure how it happened but I knew trying to lift with a bum shoulder would just be a recipe to make it worse than it is.
Here's a snapshot of the workouts:
Bench Press: 4 x 5
DB 1 Arm Rows: 4 x 6
DB Single Leg Deadlifts: 4 x 6 each side
Bent Presses: (still a big favorite) 4 x 5 each side
Back Extensions: 3 x 10, just BW
As I go on the road now, I'm going to switch over to a KB routine, bringing just one KB with for some creative workouts to do in hotel rooms or even outdoors if the weather is fine. Not sure how many of the hotels I will be at that have a gym room, so a KB fixes that issue just fine.
Running workouts have been pretty simple, did a 6 miler on last Saturday's run, developed a blister issue, so I've been keeping it easy on that and just ran 2x this week for 2 to 2.5 miles each time. Finally getting the blister issue healed up, so Saturday's run might be just fine for the club run.
Bike rides have been nice in the evening too, as well as the stationary one I have at home. The stationary one will come in very handy for this winter.
I must say I love the combination of my regular runs and the Indestructible plan from JTW. JTW's plan is pretty straightforward and easy to follow. Combine it with the percentages given to you in Just The Chart, and its a great combo for only $1.98 on your Kindle.
Check out a copy of JTW and other guides at http://tinyurl.com/rkofp
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Thursday, September 11, 2014
The first rule of Run Club is to talk about Run Club!
Greetings RAW Warriors,
I just started up a local running club last night and things started off great for it: at first I just aimed for Wednesday nights at 7pm and now we are adding another time, Saturday mornings at 7am. There were about a dozen people to show up, which was great to see and the word spread quickly online when I announced it last week.
I have been pondering the idea of making a membership site for running workouts, or perhaps just making a new product to sell for running workouts, or a combo of both. For now, I am at least planning on a new product, it may just be a Kindle guide or a new e-book with photos and program sheets to print off.
I also like the idea of putting up some running workouts for an exclusive members-only site. I'm checking out my options on that and seeing which one is going to best fit my needs. This would be a nice way to train/coach multiple people via an exclusive membership site. If you have an interest in this, please message me about it. I'm trying to see as well if enough people want it, should I build it?
As far as lifting workouts have gone, I'm basically doing a 4x5 routine this week:
Bench Press: 4 x 5
1 Arm Rows: 4 x 5
Single Leg Deadlifts: 4 x 5 per side
Bent Presses: (becoming a fave of mine) 4 x 5 per side
Windmills: 4 x 5 per side
My legs were feeling it this morning after a pretty good clip last night for the club run: I did 4 miles in 29:40, basically a 7:25/mile average pace. I also did 7 miles on the indoor bike Wednesday morning, and decided for that option once again this morning. Monday was Run in the morning, bike in the evening. Tuesday I lifted, Wednesday was another double workout day (bike am, run pm). Today is just the bike. Tomorrow I'm looking to lift. The body is telling me to take a little rest today.
All in all, its been a nice productive week for exercise.
-----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
I just started up a local running club last night and things started off great for it: at first I just aimed for Wednesday nights at 7pm and now we are adding another time, Saturday mornings at 7am. There were about a dozen people to show up, which was great to see and the word spread quickly online when I announced it last week.
I have been pondering the idea of making a membership site for running workouts, or perhaps just making a new product to sell for running workouts, or a combo of both. For now, I am at least planning on a new product, it may just be a Kindle guide or a new e-book with photos and program sheets to print off.
I also like the idea of putting up some running workouts for an exclusive members-only site. I'm checking out my options on that and seeing which one is going to best fit my needs. This would be a nice way to train/coach multiple people via an exclusive membership site. If you have an interest in this, please message me about it. I'm trying to see as well if enough people want it, should I build it?
As far as lifting workouts have gone, I'm basically doing a 4x5 routine this week:
Bench Press: 4 x 5
1 Arm Rows: 4 x 5
Single Leg Deadlifts: 4 x 5 per side
Bent Presses: (becoming a fave of mine) 4 x 5 per side
Windmills: 4 x 5 per side
My legs were feeling it this morning after a pretty good clip last night for the club run: I did 4 miles in 29:40, basically a 7:25/mile average pace. I also did 7 miles on the indoor bike Wednesday morning, and decided for that option once again this morning. Monday was Run in the morning, bike in the evening. Tuesday I lifted, Wednesday was another double workout day (bike am, run pm). Today is just the bike. Tomorrow I'm looking to lift. The body is telling me to take a little rest today.
All in all, its been a nice productive week for exercise.
-----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Sunday, September 7, 2014
Back to the Basics
Greetings, RAW Warriors,
Its once again a visit back to the basic lifts and getting things done in a fair time frame.
As I'm breaking myself back into a regular gym routine, my focus isn't on tearing into a 45-60 minute session each time. The focus is on keeping it brief, short, to the point, as I always seem to go back to.
I've done the longer workouts and beat myself up more than I needed to in the past. (P90X, anyone?) Right now, I just need to:
1. Get stronger again by hitting the weights, instead of doing mainly at-home workouts as I've done the past few years with bodyweight and kettlebell stuff taking up the majority of it all.
2. Lift 3x a week and run on the days in-between, hitting up rides on my bike as I wish. The bike is my enjoyment factor... you can measure the weights/sets/reps plus time and distance of running workouts like a scientist, but the bike is more of my time to enjoy the benefits of both the running and lifting. Its not my main mode of exercise, but its a fun one. I still have to keep myself in check in overanalyzing my rides, since I'm used to analyzing everything else so much.
3. Keep it simple, silly.... I'm keeping my exercises to about 4 to 5 per workout, compound movements, and the weights in a decent but challenging range. Case in point, I hit the bench presses a bit too heavy at first, backed off to a more conservative manner last week (followed the 3x5 weights for each set on my predicted max) then found myself handling the weight better this week already when I moved to 4x5 for the phase.
Right in line with #3, keeping it simple is what I like a lot about the "Indestructible!" program from "Just The Workouts" from my Kindle guides. The weights, percentages, and sets/reps are all there to follow. Pick your exercises, plug them in, and go. Sometimes you just gotta follow a plan instead of overanalyzing which program you need or should be doing next... focus on the one in front of you first.
Grab yourself a copy of JTW right here for less than a buck. Spend another 99 cents and get the accompanying "Just The Chart" Kindle guide, too. JTC is so handy in the gym or when you are preparing your log books for your workouts. Its a great resource to have on the Kindle smartphone app or your tablets. It is why I spent the time creating the JTC guide to use as such a quick reference.
-------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp - Get all your cool training guides right here!
Its once again a visit back to the basic lifts and getting things done in a fair time frame.
As I'm breaking myself back into a regular gym routine, my focus isn't on tearing into a 45-60 minute session each time. The focus is on keeping it brief, short, to the point, as I always seem to go back to.
I've done the longer workouts and beat myself up more than I needed to in the past. (P90X, anyone?) Right now, I just need to:
1. Get stronger again by hitting the weights, instead of doing mainly at-home workouts as I've done the past few years with bodyweight and kettlebell stuff taking up the majority of it all.
2. Lift 3x a week and run on the days in-between, hitting up rides on my bike as I wish. The bike is my enjoyment factor... you can measure the weights/sets/reps plus time and distance of running workouts like a scientist, but the bike is more of my time to enjoy the benefits of both the running and lifting. Its not my main mode of exercise, but its a fun one. I still have to keep myself in check in overanalyzing my rides, since I'm used to analyzing everything else so much.
3. Keep it simple, silly.... I'm keeping my exercises to about 4 to 5 per workout, compound movements, and the weights in a decent but challenging range. Case in point, I hit the bench presses a bit too heavy at first, backed off to a more conservative manner last week (followed the 3x5 weights for each set on my predicted max) then found myself handling the weight better this week already when I moved to 4x5 for the phase.
Right in line with #3, keeping it simple is what I like a lot about the "Indestructible!" program from "Just The Workouts" from my Kindle guides. The weights, percentages, and sets/reps are all there to follow. Pick your exercises, plug them in, and go. Sometimes you just gotta follow a plan instead of overanalyzing which program you need or should be doing next... focus on the one in front of you first.
Grab yourself a copy of JTW right here for less than a buck. Spend another 99 cents and get the accompanying "Just The Chart" Kindle guide, too. JTC is so handy in the gym or when you are preparing your log books for your workouts. Its a great resource to have on the Kindle smartphone app or your tablets. It is why I spent the time creating the JTC guide to use as such a quick reference.
-------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp - Get all your cool training guides right here!
Wednesday, September 3, 2014
Back "Home"
Greetings, RAW Warriors,
Its been a while, but I finally got internet at my new apartment and am mostly, fully moved into my new place now. Time to get back to blogging more often.
I've also been associated once again with my 'old home', the old gymnasium's weight room, back at Mayville State. Its in its final year of being around, so I better get the most I can out of it.
Hopefully a new performance center can be constructed next year to replace it. It was the first gymnasium on campus, and it once held two games where the Harlem Globetrotters played the college team on their tours in the 1930's. A lot of history in this old gym, and its good to be back in it.
My plans have been pretty simple since I started back in the gym and also the new wellness center's weight room.
Deadlifts: 3 x 5
Power Cleans: 3 x 5
Push Presses: 3 x 5
Bench Press: 3 x 5 or 4 x 5
Pulldowns: 3 x 10
Bent Presses or Windmills: 4 x 5 per side
Leg Presses: 3 x 12 (optional lift in place of Deadlifts, depending on running/cycling)
It feels great once again to be doing some Deadlifts and Power Cleans, as well as the Push Presses. Those 3 are some of my favorite exercises. Hang Cleans & Push Press combo's are also another one I will add later. Its all about getting used to the movements again, and going light in my workouts.
I have been running at least 3x and up to 4x a week now, plus lifting 3x a week on days in-between. I finally got my bikes over here too, so I just did a 22 miler on Sunday and an 11 miler tonight. Feels great to have time to be more active now.
I can fully say its great to be 'back home' at the college that grew my love & passion for the training side of things.
I must say, my "Just The Chart" Kindle guide has come in handy on the phone for finding exact weights for sets/reps I need. Find it here at http://tinyurl.com/rkofp
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Its been a while, but I finally got internet at my new apartment and am mostly, fully moved into my new place now. Time to get back to blogging more often.
I've also been associated once again with my 'old home', the old gymnasium's weight room, back at Mayville State. Its in its final year of being around, so I better get the most I can out of it.
Hopefully a new performance center can be constructed next year to replace it. It was the first gymnasium on campus, and it once held two games where the Harlem Globetrotters played the college team on their tours in the 1930's. A lot of history in this old gym, and its good to be back in it.
My plans have been pretty simple since I started back in the gym and also the new wellness center's weight room.
Deadlifts: 3 x 5
Power Cleans: 3 x 5
Push Presses: 3 x 5
Bench Press: 3 x 5 or 4 x 5
Pulldowns: 3 x 10
Bent Presses or Windmills: 4 x 5 per side
Leg Presses: 3 x 12 (optional lift in place of Deadlifts, depending on running/cycling)
It feels great once again to be doing some Deadlifts and Power Cleans, as well as the Push Presses. Those 3 are some of my favorite exercises. Hang Cleans & Push Press combo's are also another one I will add later. Its all about getting used to the movements again, and going light in my workouts.
I have been running at least 3x and up to 4x a week now, plus lifting 3x a week on days in-between. I finally got my bikes over here too, so I just did a 22 miler on Sunday and an 11 miler tonight. Feels great to have time to be more active now.
I can fully say its great to be 'back home' at the college that grew my love & passion for the training side of things.
I must say, my "Just The Chart" Kindle guide has come in handy on the phone for finding exact weights for sets/reps I need. Find it here at http://tinyurl.com/rkofp
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Thursday, August 21, 2014
Comet Barbell Club
Greetings RAW Warriors,
Now that I'm back in Mayville with a new apartment and a wellness center just 2 blocks from me, its time to get back after some lifting for deadlifts and bench presses for sure. Just got my membership this week, so once I'm all settled into the new apartment, it will be time to go back to the "Comet Barbell Club" for some good old workouts once again.
My membership gets me into the athletes' weight room as well, so I'm looking forward to some 6am workouts under the bar once again. This weight room was where I mainly discovered the "Indestructible!" program that's outlined in "Just The Workouts" and charted in the "Just The Chart" workout guide for 1 rep maxes and their corresponding weights for sets/reps needed in the Indy program.
In the meantime, I'm getting in a lot of good runs in the morning and KB Swing workouts too. Looking forward to a mix of barbells, kettlebells, and speed workouts.
Once I get more settled in, I will also look at some private coaching for runners in the Mayville area. This is the best transition I can see myself doing instead of trying to go full bore into personal training again. I wouldn't mind doing some online workouts in that capacity but I still love the personal workout atmosphere. Private coaching as a 'track coach' for serious runners is right up my alley.
I'm looking at private sessions and semi-private sessions for individuals alone, as well as small group training. Check out CTP Coaching at http://climbthepodium.com/coach.html
--------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp
Now that I'm back in Mayville with a new apartment and a wellness center just 2 blocks from me, its time to get back after some lifting for deadlifts and bench presses for sure. Just got my membership this week, so once I'm all settled into the new apartment, it will be time to go back to the "Comet Barbell Club" for some good old workouts once again.
My membership gets me into the athletes' weight room as well, so I'm looking forward to some 6am workouts under the bar once again. This weight room was where I mainly discovered the "Indestructible!" program that's outlined in "Just The Workouts" and charted in the "Just The Chart" workout guide for 1 rep maxes and their corresponding weights for sets/reps needed in the Indy program.
In the meantime, I'm getting in a lot of good runs in the morning and KB Swing workouts too. Looking forward to a mix of barbells, kettlebells, and speed workouts.
Once I get more settled in, I will also look at some private coaching for runners in the Mayville area. This is the best transition I can see myself doing instead of trying to go full bore into personal training again. I wouldn't mind doing some online workouts in that capacity but I still love the personal workout atmosphere. Private coaching as a 'track coach' for serious runners is right up my alley.
I'm looking at private sessions and semi-private sessions for individuals alone, as well as small group training. Check out CTP Coaching at http://climbthepodium.com/coach.html
--------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp
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