This short article identifies ten tips to improve your Judo groundwork (Ne Waza) skills.

All Judo players could drastically improve their Ne Waza or “groundwork” techniques by attending a Brazilian Jiu-Jitsu school – you will quickly learn the geographic hierarchy of positions rarely discussed in Judo.

Don’t start with both knees on the ground – use ‘Combat Base’ when beginning ground work with one knee down and one knee up.

Don’t knee fight – in both Brazilian Jiu-Jitsu and Judo it is common to see both partners fighting aggressively from the knees – in reality nobody fights from the knees. Try to co-operate with training partners and take turns for one partner to start in a bottom position.

Never lay flat on your front, especially during Ne Waza practice. This results in failing to utilise your training time to improve your techniques and skills. Nothing of value is learnt by laying flat on your front and trying to protect your neck from your opponent. Reserve this for the competition mat only and you can learn to defend your neck more effectively from other positions.

Never try to choke your opponent when you are in his guard (the guard is where Brazilian Jiu-Jitsu players lay on there backs with their legs either wrapped around you or the legs are between you and them). There is a high chance that you will be armlocked or reversed if your opponent has even basic Brazilian Jiu-Jitsu skills.

Learn to use the modified scarf position – the standard head and arm position is less stable, especially when you are lighter and / or smaller than your opponent. Therefore instead of holding your opponent around the head, which may give access to your back or being reversed, grip under your opponent’s armpit.

Ask more experienced practitioners for advice – if a training partner applies a technique that are unfamiliar with, ask them to show it to you and any counters or defences that they also know. This will further develop your knowledge and skills.

Practice holds and skills during Ne Waza – in both Judo and Brazilian Jiu-Jitsu schools there is often an emphasis on winning by any means and all-out sparring. Whilst sparring is essential, try to spar with a particular skill, objective, or even position in mind. Agree with your sparring partners to repeatedly work on your escapes, holds, etc.

Keep a training diary – record your performance, submissions, holds, successes and learning areas.

Search the internet for Brazilian Jiu-Jitsu sites as you will often be able to find techniques that will address areas requiring improvement.

Follow these tips and you should drastically improve your Ne Waza skills. In the next article, I will address 10 simple tips to assist Brazilian Jiu-Jitsu practitioners in improving their stand-up and throwing skills.

Glyn Powditch of JudoBJJ and SBG Manchester

BJJ purple belt

Judoka

MMA Instructor

© Glyn Powditch 2008

There are many falsehoods that have developed over the years regarding aging and strength. As someone who has worked out all my life they have always seemed liked excuses to me, but they are things I hear all the time. Here are a few of the “LIES”, let’s call them what they are, I’d like to put to rest.

LIE#1: You naturally put on weight as you get older… WRONG!

Stop blaming those expanding love handles on getting older! In fact, of any other challenge, this is the simplest to combat. There are four factors which contribute to middle age weight gain: slowing metabolism, lower testosterone, poor diet and lack of exercise. Look at that list. Two of the four factors are completely within our control. It’s time to stop blaming those expanding love handles on getting older. It’s just an excuse. All you need to do is make the right food choices and take care with what you eat. That tiny change alone will stop the onset of weight gain.

But when it comes to strength, here’s another myth to bust…

LIE #2: As you get older, you naturally get weaker… WRONG!

I’ll show how wrong this lie is. Research from the University of Oklahoma found that over an eight-week period a group of middle-aged guys (35-50) succeeded losing body fat and building muscle. But that’s not all. Compared with a group of college-aged guys over the same period, the older guys lost MORE body fat and gained MORE muscle. So, let me say this again: None of this is inevitable. Yes, you’re susceptible… but it doesn’t have to be your future. Getting older isn’t the problem. (And any guy who blames age for their performance is making excuses.)

You don’t have to accept these lies.

LIE #3: As you age, you naturally lose energy… WRONG!

There’s one everyday reality that hits you harder than anything else: always feeling tired. To feel that overwhelming exhaustion every day is, well… exhausting. You wake up tired. Yawn your way through the work day. And then spend the evening slouched on the sofa unable to keep your eyes open.

And you pay the price.

You spend less quality time with your wife. Less time with your kids. Every activity is a struggle. Before you thought nothing of heading out to do any number of outdoor activities… now, you’re lucky if you make it through the evening. Your energy levels start on a downward spiral when your lack of energy reduces your activity level. It becomes a vicious cycle.

But here’s the thing about what I call the Energy Spiral. It goes up as well as down. Find the energy and get back into daily activity and the spiral turns upwards. More energy = even more energy. Reinvigorating your body to release enough energy to keep increasing energy levels needs to be a major part of any program.

LIE #4: Injuries are just going to happen as you get older… WRONG!

Remember what you were like in your 20s? Knocking around the gym. Lifting big. Huge gains every week. Eating whatever you wanted with no side-effects. And then what happened when you hit your 30s? Change happens. A nag turns into an ache. The gains take a little bit longer. The fat clings a little harder to your body than it used to. The realization hits: we’re not invincible. Progress is painful. What worked for you as a 20-year-old kid doesn’t work for you now.

It’s perfectly natural. Your body changes. But NONE of the programs reflect that change. They expect you to try nailing it like you did in your youth… and when you don’t get results, frustration sets in. You try working out harder. And for longer. Yet the results stall. Your energy starts dropping and soon you’re exhausted, frustrated or, even worse, injured. It doesn’t have to be that way. With the right program you can avoid injuries!

It’s worse than hitting a plateau. And it’s not just a case of changing it up or trying something different. The next stage is all about motivation…

LIE #5: Motivation is much harder to come by as we age… WRONG!

Of course, it’s not your fault. When you hit your 30s, life gets in the way. You mature. Your priorities change. Your days fill up with the everyday rigor of spending time on your career. You dedicate your free time on evenings and weekends to your family. Hanging out in the gym or sweating it out for hours on end stop having the same appeal. Your motivation wanes. Your diet slips. Life gets in the way. Your priorities may have changed… but your body still needs attention

As you can see, NONE of these issues are physiological.

Our challenges are not about our body. They are around what we choose to do with our body. These are the same challenges for every guy, like you and me. You may be experiencing one or more of these right now… you may be going through all three. By challenging and resolving each of these issues, you can turn back the clock. Deterioration and decay doesn’t have to be your reality.

I’ve found a program that works to help you overcome these lies we’ve all been told. Known as 40 Strong I think if you’ll give it a try, you’re going to be achieving the kind of results you did in your 20’s.

40 Strong is about you doing what you love to do when it comes to activity. This program is about choosing different ways to be physically active. Liking what you’re doing for exercise is the key to longevity and long-term results.

Because if you truly like something, it will be very hard to stop doing it.

I always like going back to children when it comes to explaining exercise and being active. Most of the children in this world have one thing in common; they like to play. Playing is exercise. Kids run, jump, twist, climb and move their bodies with tremendous power, strength and agility. As we age, we lose that ability. Not because we got older, but because we stopped moving like that every day and this point is missed by many experts in the field of strength and health. This program is about adding recess back into your life and having that time everyday where you get to play in different ways. In doing that you will regain energy, muscle, mobility, confidence and your life will be forever changed.

Upper or lower back pain is, unfortunately, a big part of life for many people. If chronic back pain keeps you down, there are several things you could be considering to help reduce this pain.

The sad part is it can be very difficult to get rid of back pain altogether. The good news, however, is with a few smart lifestyle changes, you should be able to move beyond it and return to leading the active lifestyle you desire. While it may still trouble you at times, if you learn how to manage it, it doesn’t have to stop you from leading the life you want.

Here are three steps you can take to help avoid feeling pain so often…

1. Prolonged Periods Of Sitting. We live in a day and age where many of us are sitting for hours at a time each and every day. We maybe work for eight hours straight and often only get up briefly for a couple of minutes to use the washroom.

All of this leads to acute pain in the lower back area, especially if you are not taking care to use proper posture.

Three ways to overcome this include…

• sitting on an exercise ball rather than a traditional desk chair for a few hours each day. Sitting on an exercise ball will engage your back more, strengthening your abdominal muscles and core strength. Strong abdominal muscles support your back, and core strength means improved posture, balance, and stability.
• get up at least once each hour and walk around for five minutes. Movement is critical.
• consider taking a brisk 20-minute walk over your lunch or coffee break. A quick walk can make a world of difference regarding how much back pain you experience.

If you do engage in these three steps, you will find your back and body will feel far healthier.

2. Abdominal Crunches. Next, you will also want to refrain from doing too many abdominal crunches. Avoiding abdominal crunches does not mean you should not work your abs, though! In fact, it is the opposite. If you fail to work your abs, you are setting yourself up for back pain down the road. Strong abs are a must for the best abdominal support.

Just avoid crunches, which tend to place too much strain on the lower back. Try planks, lying leg raises, or decline twisting sit-ups in the machine instead.

3. Stress. Finally, beware of your stress levels. While it may seem like there should not be a connection between stress and back pain when you feel heavily stressed you will have tension in the muscles affecting your back. Over time this can lead to tightness and this tightness often goes on to cause back pain.

Take deep breaths throughout the day and focus on keeping your back, shoulders, and neck relaxed. It will make a difference over time.

Keep these three points in mind. What can you be doing today to put an end to your back pain?

Are you afraid of putting on a swimsuit? If so, maybe you don’t have a bikini body shape. But you don’t have to lose heart as we have some suggestions that can help you get that great shape.

Well, if you do your workouts on a regular basis, you can get amazing results. In fact, simple changes can help you make a big difference. For instance, you can reduce your dinner plate size so you can eat less. Here are out 5 tips to get a bikini body.

1. Size of the Meals Matters

You should eat 5 small meals instead of 2 or 3 big meals in a day. This will boost your metabolism rate. Ideally, you can go for small snacks between the major meals of the day. Your goal should be to get healthy fats, complex carbohydrates and lean protein. The reason you should go for small meals is that large meals will put extra burden on your stomach and this will slow down your digestion process. As a result, you won’t be able to lose weight faster.

2. Plan Your Meals

It is important that you schedule your workouts. Aside from this, you may also want to plan your meals. You can set aside an hour each week to put together a great meal plan as well as a grocery list. Another great idea is to head to the farmers markets as they are a great place for you if you want to purchase fresh veggies at discounted prices.

This will help you save money while getting fresh fruits and veggies at a lower price. Therefore, you should never underestimate the importance of planning your meals.

3. Exercise In The Morning

When you get up in the morning, spare a few minutes and do exercise. This will help you burn the extra fat in your body. When you go to sleep, you burn carbohydrates but when you wake up and do exercise on an empty stomach, you burn the fat stored in your body. With high intensity exercises, you can burn more calories.

4. Eat Your Breakfast

If you want to maintain an ideal body weight, you should eat a healthy breakfast. If you skip breakfast in order to save calories, you may end up overheating during the day. You may also end up snacking on something that is rich in fat or sugar. As a matter of fact, it’s breakfast that boosts your metabolism helping you lose fat.

5. Go For Body Boosters

Go for water instead of drinks that are full of sugar. This will help you cut calories, stay hydrated and save some money. You can buy a self-bronzer quality lotion at a store as this will boost your confidence.

Aside from this, you should get the most out of your time by planning homemade meals in order to reach your fitness goals and save good money.

So, these are a few tips that can help you get that bikini body shape in a short period. Hope this helps.

To increase jumping ability takes time and effort.  Claims of how to increase jumping ability by 100% in 1 week are not realistic.  You must have the right training, techniques and workouts in order to stimulate the body to make the necessary changes.  If you use the wrong workout techniques, you may never increase jumping ability.  In this article, I will give you a few ideas that will help establish a good foundation to make you successful.

1. Increase jumping ability by progressively overloading your body so that it must make changes.  These changes will allow you improve efficiency, coordination, and finally strength.  You should always start a workout with a warm up that is specific to the activity that you are going to be doing.  If you are going for a run, start off with a light jog, if you are going to lift weights, start out with light weights and gradually increase the weight until you are at the workload you plan to use.  When doing exercises to increase jumping ability, you should start off with low level plyometric exercises (light jumping) such as jump rope, skipping or ankling jumps.  This will get your body ready for the high intensity jumping exercises that are really going to make the changes.

2. Plyometric drills will help to improve the muscle coordination that is necessary to increase jumping ability.  It’s no wonder that experts utilize the effectiveness of plyometric training to advance their athletes to the next level.  Basically, plyometric drills are jumping exercises.  You don’t need fancy equipment in order to reap the benefits you need.

3. Train fast, get fast! Jumping is a high speed movement.  In order to get stronger at high speeds, you need to train at high speeds.  One of my favorite sayings is: Train slow, get slow.  Train fast, get fast!  Muscles respond to the specific training that they are put through as well as the speed you use to train.  To increase jumping ability, you will need to train at high speeds.  Slow squats, dead lifts, and other traditional weight lifting exercises done at slow speeds are great exercises for strength.  However, they are not going to produce the rapid transition from deceleration to the powerful acceleration needed to increase jumping ability.  That is why plyometric training is so effective.

A great example of a sport that has a great vertical jumping ability is Olympic weightlifters.  Have you seen the type of movements that they make when training? All of their lifts are explosive.  They have an amazing vertical jumping ability and yet you probably wouldn’t even know it.

To increase jumping ability, you must establish a foundation that will help to make you successful at achieving the gains that you want.  Remember to progressively overload your muscles, use the effectiveness plyometric training, and finally, train fast.  If you follow these principles you will increase your jumping ability in no time.

Introduction:

So you’ve made the decision to embark on a fitness programme. While this is commendable, it’s very important to consider the type and amount of exercise you want to perform. Your fitness regimen should include workouts to tone and strengthen your muscles. Also essential is exercise that benefits your heart. Although you always should check with a physician to determine whether you’re healthy enough for a fitness routine, it’s equally important to choose the right equipment. Here’s some information about a great piece of home gym equipment from Bremshey, the Orbit Ambition front cross trainer.

Overall Rating:

4.5 out of 5.0 stars

Key Features:

The Bremshey Orbit Ambition cross trainer, also called an elliptical trainer, is a great way to simulate walking or running with much less stress on your muscles and joints. The resistance of the trainer is adjustable, so both beginners and expert users can expect a challenging workout. We especially liked the Bremshey Sport battery-operated display that’s super-easy to use, has a functional design and provides key information about your workout. The ergonomics of the machine include a fine-turned stride length of no less than 19 inches (50 cm). Another important feature of a quality cross trainer is the resistance system. On this model, the resistance is magnetic and manually operated. An optional, but essential accessory is a chest belt for monitoring your heart rate during a workout. Important because exercising at the correct heart rate helps to maximise the benefits of your workout.

Price:

About £500.00

Product Description:

The Bremshey Orbit Ambition cross trainer is a compact piece of fitness equipment you can use anywhere. Because the display is battery and not mains powered, it gives you the freedom to exercise outdoors. Like all cross trainers, the Orbit Ambition provides a highly concentrated total body workout in the least possible time.

Product Features:

Console display: Date, time, room temperature, pulse rate, time, speed, distance, calories burned.

Pulse measurement method: Via hand grips or with optional chest belt

Number of resistance levels: 16

Stationary handlebars as well as arm levers.

Programs: 3

Fitness test: Yes

Heart rate recovery: Yes

Training modes: Quick start, manual, heart rate maximum limit

Product Specifications:

Flywheel weight: 40 lbs (18 kg)

Adjustable pedals: Yes

Maximum user weight: 135 kg (300 lbs)

Dimensions: L128 x W57 x H168 (50″ x 22″)

Weight 65 kg (143 lbs)

Warranty: 2 years parts and labour

Conclusion:

This is a great piece of home gym equipment that will continue to challenge you as your fitness and endurance increase. The Bremshey Orbit Ambition Front elliptical cross trainer packs plenty of premium features into a mid- to low-priced machine. It’s also quite good-looking with an elegant silver and grey finish. Some experts believe that the dual action exercise you get on an elliptical is more efficient at burning calories than other types of machines like treadmills or rowers. This is because you’re using more muscle groups, and this translates into a more intense workout. We heartily concur!

Since 1970, the aerobics exercise has become increasingly popular. Hundreds of aerobics exercise videos were sold. There are many different kind of aerobics exercise being performed all over the world.

Aerobics exercise is a special type of exercise which generally involves rapid stepping patterns. These steps are performed usually to accompanying music and lead by an instructor who provides the necessary cues. After the 1970 publication The New Aerobics book written by Cooper, aerobics stated to grow in popularity and peaked in the 1980s. A lot of celebrities like Jane Fonda and Richard Simmons began to create their own videos and shows to promote aerobics exercises.

There are two most popular types of group aerobics exercise which are Freestyle aerobics and Pre-choreographed aerobics. Freestyle aerobics incorporate a style of aerobic exercises that include choreography and dance movements. It is mainly practiced to improve suppleness and most of the participants of this aerobics type are women.

However, in spite of its popularity, many people still excuses to not take up any form of exercise. People often claim that they do not have enough time to go to the gym or that gym membership is much too expensive. No matter what excuse is given, aerobics can actually be done in the comfort of the home.

There have been many similar videos since Jane Fonda’s video on exercises came out, so there are hundreds of these aerobics exercise videos to choose from. These videos include low-impact and as high-impact aerobics exercises. There are also specialist videos that cater to pregnant women in and the elderly.

Aerobics actually means with oxygen and this type of exercise uses large muscle groups over a period of time. It is also performed in a rhythm. Oxygen is used to sustain the activity over lengthy periods of time. Aerobics exercises require the muscles to work in great part so as to raise the heart rate to 60 percent to 80 percent of its maximum rate. It should also be continuously performed for at least a quarter of an hour to an hour.

Aerobic exercise can help you maintain a higher heart rate while the oxygen is used to burn the fats. At the beginning of an aerobic exercises session, glycogen is broken down to produce glucose. If there is not enough glucose available, it would result in fat beginning to decompose. When our body starts to use fat as a fuel, it causes a condition which marathon runners describe as hitting the wall.

Lose Weight With Aerobics Exercise

Losing weight is not very easy for most people. Most people don’t really know how to lose weight healthily. This is one reason why obesity has increased tremendously in most parts of the world. Losing weight not only takes time but also discipline. However, that is what most people don’t have. They don’t have the patience which is required to lose weight.

In our society today, we want everything instantly at this moment. When things take too much time we tend to give up. That is the main reason why most diets and exercise programs fail. However you should know that losing weight should not have to be so exhausting. It can also be fun to lose weight with aerobics exercise.

To lose weight effectively with aerobics, the workout should raise your heartbeat for an extended period of time. You should continue the aerobics workout for at least twenty minutes at a time. This is because this is the point where your body starts to use excess fat for energy.

However, aerobics workouts don’t have to be boring and don’t have to be the same thing day after day. The best way to continue your aerobics workout is to find several workouts that you can combine throughout the week or month. That way, your workout never becomes dull and you won’t get easily burned out.

Another factor that you must remember is to never lose your motivation. Most often, the reason people fail to lose weight is because their motivation wanes after a few days or weeks. Healthily losing weight takes time. It can be weeks or even months before you reach the weight you desire. If you want to lose weight healthily, you should only lose about a pound or two a week. This is too slow for most people.

However, you should remember that it took even more time to pile the pounds on so that is why it is going to take time to get them off. Most people don’t realize is that it takes twice as long to lose the weight as it does to gain it. So, the most important thing to remember is to never lose your motivation and continue with your aerobics workouts to lose weight.

Did you see John Wall dunking on former NBA-All-Star Jerry Stackhouse? What about his between-the-legs-dunk in the City of Palms Dunk Contest? In case you didn’t know, John Wall, the #1 NBA Draft Pick of 2010, has a 39-inch vertical (his maximum vertical reach was 11′ 8.5″; pre draft measurements).

Now if you want to improve your vertical it’s important to understand that it’s something you have to work on separately. For example playing as much basketball as you can won’t help – quite the contrary! It might even have a negative effect on your vertical jump. The reason is because this way you only train your “jumping endurance”.

But in order to maximize your vertical you need to work on your “jumping explosion”. Exercises designed to improve your jumping explosion are different from conventional ones like squats and calf raises: you have to do them very fast and at a high intensity.

It’s all about the quality, not quantity and intensity, not the amount of repetition. The key rule here is to do as many repetitions as you can at maximum speed. Believe it or not: rest is a key element in vertical jump training. Your muscles need a lot of time to recover. That’s why you should never do vertical workouts two days after another. A period of recovery (24-48 hours) is extremely important.

There are two other things you need to keep an eye on: stretching and nutrition. Make sure to stretch before (briefly) and after each workout. Stretching keeps your muscles flexible so that they can exert maximum force.

Apart from rest, your muscles need protein (for example eggs, chicken breast, turkey, beef, fish, shellfish) and magnesium to grow. However, keep in mind that you shouldn’t take more calories to you as you burn during the day. Otherwise you will gain weight which will slow down your progress dramatically.

For a concrete vertical program, I recommend the Jump Manual – it’s simply the best vertical training program available today – with concrete exercises, week charts, videos and more.

P.S. John Wall first dunked at the age of 14 (his listed height now is 6 ft. 4 in. (193 cm); weight 195 lbs (88 kg)).

Regular exercise is fun and immensely beneficial to our health, studies have shown it and people talk about it.

You will be surprised how your overall well-being will improve through exercising. This has in part to do with the release of endorphins in the brain, which then make you liven up as if you have a new lease of life, acting like a natural antidepressant. Exercise and a good healthy diet go hand in hand to realise the full benefits.

We are taking a look at the benefits of exercising regularly. These are by no means the only benefits just some.

Benefits Of Exercising:

1.Acts as a protective measure against a number of cancers (breast and colon cancer) in particular.

2.Decreases total cholesterol and yet increases good cholesterol.

3.Reduces the likelihood of developing blood clots that can lead to heart attack or stroke.

4.Reduces the likelihood developing type 2(adult onset) diabetes.

5.Increased motion and flexibility, which is beneficial to everyone, now imagine what it can do for the elderly who spend most of their day seated in nursing homes.

6.Lowers blood pressure as the blood pumps a lot of blood through the veins.

7.Improved sleep pattern, in some cases curing insomnia. If you are active during the day through exercise by bedtime you have depleted the body’s energy resources making it ideal for you to quickly fall into a deep restful sleep.

8. Improves your posture together with the fact that it strengthens your muscles, and improves blood flow to tissues.

9.Prevents constipation, a major problem if one is not active among other reasons like diet and not drinking enough fluids. Exercise gets blood to the vital parts where it’s needed and keeping active gets the bowels moving.

10.Prevents swelling of hands and feet. Increased blood flow and movement keeps retention at bay.

11.Prevents fatigue because as the blood is rushed around the body it constantly supplies the body cells with much needed oxygen. Sitting around will just make you tired I’m sure you have wondered how is it that some people are on their feet, maybe at work, all day and yet have boundless energy to go to the gym or do other things in life.

12.Weight loss and control as a result of burning the fat as well as the fact that metabolism is increased which is very helpful since metabolism slows down, as we get older.

13.Toned and strong body, not only do you look great but also you are able to do chores without easily getting tired. You will surprise your children or grandchildren by how long you are able to play with them.

14.Can reduce anxiety levels and depression, your brain is stimulated and occupied, your mood is raised and so you don’t feel overwhelmed by everyday situations.

15.May reduce or limit the symptoms of menopause.

As you can very well see exercise benefits us human beings greatly, I’m sure there are people who can testify of other benefits they have derived from regular exercises.

To understand the Tacfit Kettlebell Spetsnaz system, you can look at the background of its primary trainer, Scott Sonnon. Also, you can look at the Tacfit Commando Fitness system. The exercise systems are based on training your muscular system, your neurological system, your mobility (shoulders, knees, elbows, etc.), your varying intensity level, and other foundational exercise concepts.

When the Tacfit Kettlebell Spetsnaz system was released a few months ago, I purchased and incorporated the program into my exercise routine. It is an excellent program that empowers and enables you develop and even master the use of the kettlebell to become physically fit which includes being tactically fit.

Two of the key benefits I receive by doing this kettlebell system are:

* training my muscular and neurological system by using simple, compound, and complex movements.

* economically use my time to exercise (it does not take long)

These are key benefits because you want to get the results without spending a lot of time. As with the Tacfit Commando System, this system is about quality (not just quantity). The training days are simply broken down into a simple (yet powerful) 4-day cycle:

* No intensity day using joint mobility movements

* Low intensity day using compensatory yoga movements

* Moderate intensity day using strength practice with kettlebell movements

* High intensity day using metabolic conditioning kettlebell movements

A few years ago, I checked out a Kettlebell program from a renowned trainer. He introduced many movements such as the Windmills, Clean and Presses, Swings, etc. Here was a big drawback. There was no incremental progress to get into those difficult movements such as the Windmill. You can get injured if you do not do the movement properly. With the Tacfit Kettlbell Spetsnaz system, you build your skill level incrementally and soundly using basic movements to eventually do those difficult movements such as the Windmill. This makes a huge difference on your progress with kettlebells.

The four levels with different mission days are: Pre-Recruit, Recruit, Grunt, and Commando. You build yourself up by mastering the simple movements, complex movements, and complex movements. You also adjust you intensity level so that your body especially your joint will recover and recuperate. As you progress through the program, you develop other skills including mid-foot balance, balance, mobility, and strength.

If there is one drawback, it would be training charts. I liked the training charts from the Tacfit Commando system which broke down each specific day. They did it differently in this system where they give you the movements for each cycle. I would rather take notes each day of the program.

The kettlebell is a tool. It can be an effective tool if you get the skills developed. This can be attained through the Tacfit Kettlebell Spetsnaz system.