Kettlebell Training

1
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For
Everyone Kettlebellkings
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
2
Prepared by KettlebellKings
Table of Contents
Introduction
2
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
2-8
Introduction The goal of this program is to put
you on the way to building strength and flow
tricks with kettlebells, but first to do that,
you must start with foundational kettlebell
knowleKdKegtetleabnedll TmraoinvinegmfoernMtsix.eT
dhMisaprtriaol gArratsm BisrafzozilrliabneJgiuinJ
initseurs- WwohrokonuetseFdoraEsvoelriydone founda
tion in fundamentals of kettlebell movement
before moving on to flow as well Kettlebell
Training for Mixed Martial Arts Brazilian Jiu
Jitsu - Workouts For Everyone We should start
by discussing the concept of the Kettlebell Flow.
The Flow is a term I have given to utilizing a
number of different kettlebell movements into one
fluid sequence of movements designed for
anerobic workout. To understand fighting, you
must know that combat sports are anaerobic in
nature, anaerobic literally means 'living in the
absence of air'. This means combat sports are
more like running sprints than going for a long
distance jog. Anaerobic training and fighting
involve short bursts of energy, followed by a
brief lull in movement, so I have tried to create
kettlebell movements that refelect this.
Fighting also involves using multiple muscles at
once, so our kettlebell movements in a flow of
movement are chosen because they do the same. A
BJJ/MMA match involves pushing and pulling
muscles, core work and leg work so our
kettlebell training movements must reflect the
use of these muscles as well for practical
application. To sum it up, these kettlebell
movements are designed to be performed in short
bursts of energy which I have called 'Flows' with
brief rests in between and focus on muscles that
are important for pushing, pulling, core and leg
work, all of which are essential to combat
sports. In the beginning nobody had seen
movements like the ones we will cover here added
together in kettlebell training and it was not
accepted by everyone in the kettlebell
community. However, now there are quite of number
of folks who create similar movements and styles
of kettlebell workouts designed for MMA and BJJ
training and
3
throw them out into social media. The biggest
difference between what I create and most others
is that anything I post has been tested by my
students and I over the last 10 years, these
movements have stood the test of time and fight
results. I have trained a team of MMA/BJJ
athletes and regular, everyday people at my old
gym and now at Legacy BJJ Burbank for close to a
decade. These are not just workouts I come up
with in my living room and throw up on YouTube.
My YouTube posts are not made to be
instructional in nature, breaking down the exact
details and form of every movement. What I am
trying to do is show you examples of how I train
and the general movements involved, there are a
lot of details that you may be missing if you do
not understand the concepts behind the movements
from an MMA/BJJ perspective. The goal of my
posts with Kettlebell Kings is to educate people
and give everyone a better understanding of what
Kettlebell training for combat athletes is
about. I have Kettlebell Flows broken down in 4
different categories
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Two Handed Single Kettlebell Flows One Handed
Alternating Single Kettlebell Flows Combo Flows
Mixing 1 and 2 Together Double Kettlebell
Flows We will cover all in this series, but for
Part 1 we will focus on Two Handed Single
Kettlebell Flows. The video below is an example
of two handed single kettlebell flows and is my
most basic movements. It involves a two handed
clean (video below). This covers our pulling and
leg work, two handed overhead press ( pushing
movement), and a two handed swing (hinging, core
movement). The protocol I use for this is what I
call 2 minute Kettlebell circuit. Joey Alvarado
of Kettle Jitsu Revolution uses his Kettlebell
Kings Powder Coat Kettlebells LIKE WHAT YOU
HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT
THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN
THE SIGN UP FORM ON IN THE RIGHT COLUMN. Two
Minutes Total of Perform a two handed clean and
press TWICE Two handed swing TWICE Swing to
catch ONCE Perform that flow of movement in order
as many times as possible for One Minute Then,
30 second of Ballistic Rows 30 Seconds of
Burpees So, that is two minutes of maximal effort
followed up a period of rest. Rest for 3-5
minutes and then perform again, you can perform
as many rounds as you need but you should be
exerting maximal effort during the two minutes
and it should be challenging.
4
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Please keep in mind that in my classes, we always
start with body weight and mobility before we
get into the kettlebell work, see my contact
information below if you have interest in
learning about these as well. This insures that
everyone is thoroughly warmed up. When teaching,
here is a typical Kettlejitsu class format I
use Mobility and core warm up Ab pyramid
(abdominal work) B.I.T. (Body weight interval
training) C.I.T. (Compound body weight
training) K.I.T. (Kettlebell interval training)
Kettlebell circuit I hope this gives a better
understanding of how and why I developed
kettlebell flows. They are an amazing way to
train kettlebells and give you a full body
workout, help burn muscle, enhance coordination
and focus all at once! Stay tuned for Part 2 in
which we will cover another variant of my
workouts! - Thanks, Joey Alvarado In the posts,
Joey trains with our Kettlebell Kings Powder Coat
Kettlebell Series. Even if you are not training
for combat sports, the above circuit is a GREAT
workout. If you follow our kettlebell workouts
this is something you should definitely try. For
example, you could perform the two minutes of
work mentioned above followed by a period of
three minutes of rest, then another two minutes
of work, try four rounds total. Make sure to
give maximal effort during the time you are using
the bells. What Is Next? If this is your first
time reading one of our posts, we create
kettlebell workouts in collaboration with people
like Joey which are designed to give you maximal
results and not take up much of your time. We
send these to your in box automatically every
week! We recommend you read more about receiving
a quick, free, dynamic kettlebell workout every
week you can click below.
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Also, we recommend you subscribe to our posts so
you can be notified when we publish Part 2 with
Joey in which we cover another set of movements.
Additionally,
5
you can be notified when we publish new articles
about specific kettlebell movements or
techniques as well as niche pieces like this
designed for specific training. LIKE WHAT YOU
HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT
THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN
THE SIGN UP FORM ON IN THE RIGHT COLUMN. Let us
know how we can help you! 855-7KETTLE Kettlebell
Kings kettlebells have been compared favorably
to some of the top fitness companies in the
United States, our bells are used in the biggest
kettlebell sporting events in the world and are
the official kettlebell of some of the top
kettlebell clubs. If you have any questions
about our equipment we are glad to help you! If
you have enjoyed reading this, you can sign up
for notifications about our next posts through
the sign up form at the bottom of this
page! About Joey Alvarado
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
We are going to be doing series around kettlebell
movements and workouts designed for combat
sports. Though these movements are designed to
incorporate elements of combat sport training,
we love the concepts the workouts involve and
think they make a great workout for anyone! So
make sure to read on no matter who you are. For
this series we are partnering with Joey Alvarado,
from Kettle Jitsu Revolution. Joey has been
featured on a number of podcasts, DVD's and
articles about the way he trains his students
with kettlebells. Joey is a world renowned
fitness/mixed martial arts (mma) and Brazilian
Jiu Jitsu (bjj) coach. Joey is a 30 year veteran
of martial arts training. He spent 7 years as a
professional mma fighter and holds a Black belt
in BJJ under Roger Machado as well as black
belts in Hapkido and Tae Kwon Do under Grand
Master S.R. Moreland. Joey also has a brown/black
belt in Kuk Sool won under In Hyuk Suh. Joey is
the father of hybrid kettlebell training. He
fused traditional kettlebell exercises with
movements from mma and Brazilian Jiu Jitsu and
came out with the ground breaking DVD, Combat
Kettlebell Systems. Joe has a really unique
6
style of kettlebell training that people on our
social media accounts were really interested to
learn more about after our initial post so we
asked him to write a piece for us and you can
see his video below. Close to 10 years ago, I
went to purchase some kettlebells from an old
company called My Mad Methods (MMM). MMM was
located inside of a gym called MBody Strength
owned by Marcus Martinez and Mark de Grasse. I
met Mark while I was there and asked him if he
would take a look at a specific kettlebell
program that I had been developing with my
students at my former gym SoCal MMA and he
agreed, so I proceeded to show some of the
kettlebell movements and flows I had developed
and his eyes lit up! Mark asked if he could film
some of the movements, I agreed and within a few
minutes Mark looked at me and said, We need to
do a dvd.
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
I was blown away! I just wanted to see what he
thought of the exercises I had developed, I
certainly was not expecting to land a DVD deal!
This led to his company My Mad Methods producing
my first 2 DVD's. The Comba Kettlebell Systems
DVD we created was the first of its kind to
showcase newly developed kettlebell movements
and principles taken directly from MMA and
Brazilian Jiu Jitsu and was sold all over the
world, I released another DVD dedicated to body
weight training called Shadow Jitsu. My Mad
Methods created such a buzz that it gained the
attention of a little nutritional supplement
company called Onnit. They purchased MMM (along
with my DVDs and articles) and brought in Mark
de Grasse to create the Onnit Academy where some
of my articles are still posted today. Sensei
Alvarado also owned and operated the premier mma
gym in Northeast los Angeles, SoCal mma and
fitness for ten years. Master Joey is now teaches
BJJ/Kettlejitsu at BJJ/MMA legend Alberto Cranes
gym, Legacy. BJJ Burbank. You can find more by
Joey at http//kjrevolution.com/ and his YouTube
Channel Here is a list of Joey's accomplishments
7
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone
Owner/Master trainer of SoCal mma and fitness
Bjj black belt under Roger Machado Black belt
Hapkido and Tae Kwon Do Brown/black belt Kuk
Sool Won Former Cage of Fire lightweight pro mma
champion Black Belt no gi world bronze
medalist Black belt SJJF world Bronze medalist
Black belt National silver medalist Ibjjf no gi
Brown Belt world champion Senior 2, American
national Gi champion, American national no gi
champion California Open Champion Las vegas open
champion Nevada State open Champion Long Beach
Fall open Heavyweight Gold Medalist Houston Open
middleweight Gold Medalist European open Silver
Medalist Las Vegas open silver medalist Grapplers
Quest Best Of the West Gold medalist U.S.
National Silver medalist Son of Former 6th
ranked Pro Boxer Joe Medrano Creator of the
Combat Kettle-Jitsu and Shadow-Jistu dvds
Kettlebell Training for Mixed Martial Arts
Brazilian Jiu Jitsu - Workouts For Everyone