Fitness Training Tips/Articles

KETTLEBELL PHYSIQUE TRAINING

2009 WBFF World Championships
TRAINING PHASE #1; Strength/Hypertrophy
15-10 weeks out

STARTING COMMENTS

Since I am a professional Fitness model I am already stage ready 12 weeks out from competition. However, I have a few areas I would like to work on.

Areas that need improvement

1. Increase size & shape of Arms (L-14 ¼, R-14 ¼ )
2. Increase Back thickness (Chest- 40 ½, Shldr.- 50 ¼ )
3. Define lower Lat. & Oblique area

Starting Body Weight- 225lbs
Starting Body Fat %- 10%

6 day split routine

Pull, LSD cardio, Legs, LSD cardio, Push, LSD cardio, repeat
*Off days when they come up or when I feel I need one!
10-12 minutes of High Intensity Interval Training (HIIT) post strength training
workouts.

No morning cardio/fat burn!

DAY 1- KETTLEBELL PULL DAY

MOVEMENT PREP
Dynamic Warm-up- 10 minutes

STRENGTH TRAININNG- 1 minute rest b/w rounds
A1) Dbl KBell Snatch - 5x5
A2) Wide Grip Chins - 5x5
B1) Dbl KBell Renegade Row - 3x10
B2) Dbl KBell High Pull - 3x10
C1) Dbl KBell Bent over Alt. Row - 3x10
C2) Close Grip Bicep chins - 3x10

Hanging Leg Raise - 5x12

HIIT CARDIO; 1 minute rest x 6-10 repetitions
A1) KBell Snatch - 5 reps (L&R)
A2) KBell Burpee - Deadlift-Shrug 5 reps

TISSUE WORK & STRETCH

DAY 2- KETTLEBELL LEG DAY

MOVEMENT PREP
Dynamic Warm-up- 10 minutes

STRENGTH TRAININNG- 1 minute rest b/w rounds
Plyometrics- Box Jumps - 5x10
A1) Dbl KBell Front Squat - 5x10
A2) Dbl KBell Swings - 5x10
B1) Dbl KBell Lunge - 3x5 (5+5)
B2) Dbl KBell SL SLDL - 3x5 (5+5)
Pistol Squats/Sgl leg Squats - 3x5 (5+5)

KBell Turkish Getup - 3x3 (3+3)

HIIT CARDIO; 1 minute rest x 6-10 repetitions
A1) KBell Alt Arm Swings - 10 reps (L+R=1)
A2) Jump Lunges - 10 reps (L+R=1)
A3) Mountain Climbers - 10 reps (L+R=1)

TISSUE WORK & STRETCH

DAY 3- KETTLEBELL PUSH DAY

MOVEMENT PREP

Dynamic Warm-up - 10 minutes

STRENGTH TRAININNG - 1 minute rest b/w rounds
Dbl KBell Clean & Jerk - 5x5
Plyo Pushups - 5x10
A1) Dbl KBell Alt. Floor Press - 3x10
A2) Mtn. Climber Abs - 3x10
B1) KBell Overhead Triceps Ext./ Bench Dips w/KBell - 3x10
B2) DB Lateral Raise - 3 x10

Dbl KBell Windmill - 3x3 (3+3)

HIIT CARDIO; 1 minute rest x 6-10 repetitions
A1) KBell Clean & Jerk - 5 reps (L&R)
A2) Dbl KBell Clean - 5 reps

TISSUE WORK & STRETCH

Visit Nathane Jackson Fitness on YouTube @ www.youtube.com/natejacksonfitness to view Nate’s WBFF World Championship Contest Prep Vlog’s.

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