Good Morning Team

Thanks so much to everyone who came along to train with us this past week.  It was great to see all of the ‘Trainer written’ (versus Michael written!) Boxing classes in use and I really loved the guys integrating some different movements (more on this in a minute).  It has sort of reminded me that once a time I used to throw ALL manner of exercises at the boxing crew and simply took the attitude that “If they don’t know it, I’ll teach it”.  Somehow we have gone away from that a little and tend to keep the boxing sessions ‘SIMPLE’ and throw any complex movements into the sessions in the Strength gym…And speaking of the strength gym, that was a seriously awesome training week over there – it was DELOAD week (as we prep for the kick-off of our new training cycle this coming week with 1-rep-Max testing) which meant I got to do some different stuff with both KB Flow (already mentioned as we used it in boxing) and a Barbell Complex used in the sessions.  

I really loved the KB Flow in boxing and the Barbell complex in Functional and really want to do a bit ‘MORE’ of this stuff.  Now – of course it is hard to do ‘EVERYTHING’ and there is already a lot crammed into the timetable/each session – but even so…anyway, today I wanted to talk about KB Flow and Barbell complexes and the benefits they bring.

First off, let me start with kettlebell flow circuits. Whenever I write one up I have this vision of performing it and having an onlooker think to themselves – “Amazing – that looks like a dance routine with WEIGHTS”.  Of course, then I catch a view of myself doing it and realise that what it is I am doing (in theory, a series of KB exercises that flow together!) looks a lot more like a gorilla flailing his arms and legs about the place than a dance…but still!!  Kettlebell flow circuits have been described as a graceful, fluid training sequence that enhances strength, cardio-vascular fitness and co-ordination…so, the next time you’re doing a kettlebell flow circuit, imagine yourself as the star of your very own dance show!

If you don’t know what I’m talking about, here’s a fun 7-movement complex that Eric Leija demonstrates on YouTube:  https://www.youtube.com/watch?v=Snz1r2aBi4c 

Barbell complexes create a bit of a different ‘mind model’.  The model is – in my mind – “That looks like Olympic weightlifting” – obviously a multi-lift-complex is quite different to performing a ‘Single’ movement barbell Snatch or ‘Clean and Jerk’ (I know, those single lifts are complexes within themselves in a lot of ways) but the ‘sequencing’ of a barbell complex to me ‘LOOKS’ like an Olympic event.A barbell complex requires a lot of coordination, balance, and strength, which are all essential for life (and coincidentally possessed in spades by Olympic weightlifters!). So, the next time you’re doing a barbell complex, imagine yourself as an Olympic athlete trying to get the judges to give you the 3x ‘white-lights’.  The bar should move quickly/fluidly and your body kind of ‘wraps around it’ within the sequence.

3x White lights?  Here’s Emilie Ibanez at 11 years old completing a 98kg Clean and Jerk – https://www.youtube.com/watch?v=95Kf967CviU (and making it look easy)…FWIW I can barely push that much weight above my head and I certainly cannot get it there from the GROUND!  The point is I guess it looks FAST and ‘EASY’ and that’s how we want our complexes to LOOK!

So – what I’m thinking with trying to get a little more integration of kettlebell flow circuits and barbell complexes into our sessions is that they are both FUN and EFFECTIVE methods of getting a full-body strength workout into a session whilst also challenging our minds (mind-muscle connection stuff – doing a Squat is relatively simple – being about to connect the dots between a power clean, front squat, push-press and back squat is TRICKY and requires FOCUS) and improving our cardiovascular endurance…after all, in a ‘KB Flow’ or ‘Barbell Complex’ sequence, one rep is really 5-or-6 reps (one rep for each of the connected exercises = 1).

There are some additional benefits of doing flow circuits and barbell complexes and here are a few I have come up with based on the past week or so in the gym!

They help prevent boredom

One of the main reasons people stop working out is that they get bored with their routine. Integrating kettlebell flow circuits and barbell complexes into your training sessions can help prevent boredom by adding variety to your workouts. The dynamic and challenging nature of these exercises keeps your body and mind engaged, making your workouts more fun and exciting.

They improve mental toughness

Kettlebell flow circuits and barbell complexes require a lot of mental focus and determination. The physical demands of these exercises can really push you, but to me it is the mental challenge that really elevates them. Hopefully by more consistently incorporating these exercises into your training sessions, you can improve your mental toughness and learn to push through challenging situations both in and out of the gym.

They burn a lot of calories

If you’re looking to burn calories and lose weight, kettlebell flow circuits and barbell complexes are excellent options. These exercises are highly intensive and require a lot of energy, which translates to a high caloric burn. Incorporating them into your workout routine can help you reach your weight loss goals faster.

They are TIME EFFICIENT

When putting our sessions together, one of the biggest challenges we face is managing the ‘clock’ – ensuring we get a balanced workout across all fitness elements.  Kettlebell flow circuits and barbell complexes can be done in a short amount of time, making them perfect for busy individuals who want to get a full-body workout in a limited amount of time – aka ALL OF US!

They can be modified for all fitness levels

Whether you’re a beginner or an advanced athlete, kettlebell flow circuits and barbell complexes can be modified to suit your fitness level. The exercises can be adjusted to increase or decrease the intensity, making them suitable for people of all fitness levels and backgrounds.

Incorporating kettlebell flow circuits and barbell complexes into your training sessions can provide numerous benefits for athletes. From improving overall strength, endurance, mobility, stability, and neuromuscular coordination to preventing boredom, burning calories, and improving mental toughness, these exercises are a great addition to any workout routine. 

SO…Next time you get the chance to crack into a flow circuit (Boxing class#1 in the May training block – Leon wrote this class so good job to him) you need to imagine yourself completing a dance routine as you do it.  And next time you do a Barbell complex in the strength gym you need to think about ‘perfect’ form – putting on a fashion show for the judges to get those 3x white lights!  And remember, they might be hard but they can provide enormous benefits when done well.

See you in the gym,

Michael.