For those of you who cannot get to them gym and do not have any training equipment at home, you can now grab yourself a very cheap alternative for a few pounds - The Pumpkin.
People around the world have been using these seasonal devices to come up with a great exercise alternative and even a full body training session. There really is no limit to what can be achieved, but make sure you get a weight that is not too challenging so you get the most variety.
Below is a beginners guide to the various exercises that can be performed and the pumpkin power in its full glory -
As you know I love my kettlebell training, here is an alternative to the swing!
We have the clean and press shown at the transition phase - good work!
The deadlift is always a favourite and pumpkins can get very big and very heavy - spotter assisted!
For advanced trainers with have the 2 pumpkin press with rotation for the core!
The overhead squat is great for strength, flexibility and stability - great form!
They also provide a great way to activate the core with twists - truly pumpkin functional!
If there is a small group you can get into some pumpkin interval training!
If you have a large group you can go right out there for a full blown pumpkin circuit class!
Research is currently looking into the benefits of larger pumpkins for altitude training!
If you prefer the great outdoors then pumpkin sailing may be for you!
No wind, no problem - pumpkin rowing is just as much fun!
After a tough pumpkin session you also have a foam roller for recovery and stretching!
Today I decided to have a test run for the #1millionkg charity event in December for Great Ormond Street. While I train 3-5 times a week and sometimes more than once a day, nothing can prepare you for attempting to lift 1000 tons in 24 as part of a very small team. That is 1 million kg - yes, lots and lots of weight! Think of it as what the average gym user would lift in a year if they go 3 times a week and move about 5 tons each session - heavy enough for most people!
The idea chopped and changed and eventually settled at how long will it take to do 10% - 100 tons, or 100,000kg. I set myself 3 hours to complete this based on a previous attempt of around 38 tons in 1 hour. However, I was completely fresh and feeling well up for it. It was a good pace all the way through - enough to keep my heart rate between 140 - 160 all the way. Now consider that resting is about 45 this is very high for me!
At the end of the first hour and after avoiding multiple zombie attacks (possible hallucinations!) I realised I was well over 50 tons. This has a drastic effect on the rest of the workout as I realised that over half of it was already done and at least 1 hour was coming off of the overall workout time. Knowing you will finish early has a dramatic effect on many things. So much so that I actually went even faster and doubled up on a lot of the sets, doing 20 reps instead of 10. 100 tons clocked in at around 1 hour and 35 minutes which I was very pleased with. Mainly as I had a benchmark to work with for the real challenge in around 7 weeks, second because all of the weightlifting I have done has not completely destroyed my work capacity being a different energy system to my 2 previous sports, and thirdly as I knew there was a real chance of me doing half of the event on my own at the right pace. I think the full 1 million kg by one person in 24 hours may just be a little out of reach at present and risk an early death! Not worth it.....
So it was a test, I rose to it, and did it in half the time - very happy and realising that the years of training really do pay off and maintain foundations in whatever you have done in the past.
Here is what it looks like to lift 100 tons in just over 90 minutes -
The Strength Academy are proud to host the first ever UK event for the IKSFA - the world authority on kettlebell training. The world has only a handful of Honoured Masters of Sport and most of them belong to this group. Think of it as the Olympic Champions of kettlebell competition and you get the idea!
So on November 10th and 11th we are pleased the present a weekend of training under the watchful eyes of these world class kettlebell experts. Each multiple champions and world record holders. The event is the level 1 sport course which will cover the fine details of the competition lifts -
Snatch
Clean and jerk
Long cycle clean and jerk
You can be sure there will be other material and that the event will have a lifelong impact on how people use kettlebells after exposure to this level of knowledge.
While they were not training, The Strength Academy managed to pin down 2 of the coaches for quick interview and today we have Honoured Master of Sport Coach Sergey Rachinskiy -
TSA-
Coach Rachinskiy, thank you for taking the time to speak with us today. I know you travel the world teaching and we are very fortunate to be able to have this time with you for some quickfire questions!
SR - Thank you for the interview - I am looking forward to travel to London to teach many trainers kettlebell sport.
TSA -
We have 10 questions that will give our readers some insight into the world of kettlebells and about you as a coach and athlete. In traditional Girevoy Sport (GS) method we are going for a 10 minute set - are you ready?
SR - Start the clock!
TSA
What initially got you involved with kettlebells?
SR
It was just a fortuity that tiedme with Kettlebells.In the Armed Forcesof USSR and Russia kettlebell sport wasvery developed,and at that time Iwas inmilitary school, so began studyingkettlebellsportthere.
TSA
Kettlebells have certainly made an impact in the USA and UK since around 2000, just how
big are they in Russia?
SR Kettlebell sportin Russiahas alwaysbeen popular,
and for many years a largenumber of
people were engaged inkettlebell sport. If you take thedates, beginning from the 1930swithoutkettlebell
sportishard to imagineconductingsports eventsandsports days. OfficialChampionshipsofRussia (USSR) wereheldfrom1980.
TSA What advice would you give to anyone who is thinking of starting kettlebell training?
SR You just have to start, and in any case notbe
shy andnot afraidof kettlebells. The kettlebellis your true training partner.
TSA As professional kettlebell sport athletes what are your views on the more mainstream and more industry friendly fitness kettlebell movement?
SR I have workedin fitnessfor over 10 yearsand I think thatkettlebells are veryhelpful infitness.Training withkettlebellscandevelop thosequalities
that arenow required for modern athletes.
Kettlebells are oneof the fewskills thatdevelop not onlythepower rates, but also functional movements. Whilesome scientificstudies have shown thatin
Kettlebell Sport with the right approach injuries are greatly minimized and this is very
importantfor the
modernsports, general fitness, and long term athlete health.
TSA There is a small, but growing movement of GS athletes in the UK now. When coaching in Russia is it always for GS, or do you also have clients just looking for weight loss and general fitness?
SR I think thatin Britain people are stilljust beginning.A lot ofpeople know aboutkettlebell sportfor the first time. Certainly, this is
one of the mostenergy-consumingsports andthe people whowant to achieve agreat condition withkettlebelltraining will realise there is no shortcut to quick success.Knowing thesport traditionsin Britain,we can assume thatmany athletesinterested inkettlebell sport andwill be engaged ina professional manner in years to come.
TSA
Is this the first time you have been to the UK to teach kettlebells?
SR
Yes, this ismy first visitto the UK,
not only as a coachofkettlebell
sport, but in general the first time
visiting your country.
TSA
What sports compliment kettlebell lifting and what sports get the most carryover from using
kettlebell training?
SR
Training withkettlebellsare used in manydifferent sports.Manyathletes useexercises fromkettlebell sportin preparation other sports as general physical preparation.
TSA
What dedication is required to achieve Master of Sports?
SR
You needto practice andbelieve in achieving theresult, andmost importantly -find a goodcoach.
TSA
What has been your greatest single achievement to date?
SR
The victoryat the Russian Kettlebell Championshipin 1998.Itwas
my first victorysoI was finally able to get the recognition for my hard work among the athleteswho for manyyears have been fightingfor firstplace.
TSA
Can you give us a quick view on the future of kettlebell training as you see it?
SR
Only work, hard training process.
Many thanks for your time and we look forward to seeing you in London on November 10/11 for the IKSFA kettlebell sport coach level 1.
To be coached online by Sergey Rachinskiy please clickHERE
For details of the event please click the logo below -
You have less than 2 weeks to book on for this amazing opportunity and there are literally 2-3 spaces left for this London event!
There are a lot of workouts floating around the internet and apart from my own specific goals, a few of them have been on my list for some time.
One of them was the viking warrior challenge. Aptly named, and a very good warm up :)
The format is that you have a timer set to 15/15 - 15 seconds of work and 15 seconds of rest. For each minute you will snatch left for 15 seconds, rest for 15 seconds, snatch right for 15 seconds and rest for 15 seconds. This repeats for 40 minutes as the required total is 80 rounds.
Doing some math I realised that if I remove half of the workout - the rest periods - I chop 50% of off the time for the test and also get a better Vo2 max workout as few tests of this nature allow rest and gradually get harder over time such as the treadmill version with a speed increase every 30 or 60 seconds.
I actually prefer my format as it is certainly around 3 times harder than the original, gets it done in half the time and gave me a much more intense workout from which to benefit.
For mortals - go and see what you are made of! Grab your phone, set your timer and off you go. You should notice weekly improvements on this based on conditioning and lung capacity and it will certainly get you fit!
For some professional grade competition kettlebells and to try the test yourself click on the image below -
Update - I realise my efforts were more GS steady state than maximum effort after some advice from a few coaches. An updated attempt will be listed as soon as I can fit it in with competition schedules, charity events and GS training.
Last weekend myself and a friend decided that we needed to escape for some serious nature with a hint of challenge. So we decided to go to Snowdonia and climb the big one. This was almost a 24 hour round trip from North Cambridgeshire starting at 4:30 am and seeing us come back after midnight. The total drive there with second breakfast was around 6 hours. The climb up was just under 2:30 with a few stops for pictures and the descent was about 1:30. It was a very long day, especially on 4 hours sleep, but worth it.
I have not been to Snowdonia for around 20 years when I climbed it with my family and remember the amazing views from the top. We decided a few days beforehand that it was going to happen based on the Saturday forecast being pretty good compared to the rest of the week.
At some of the vantage points we soon noticed that half of the taller mountains were covered in cloud -
We did hope that the forecast was correct and that it would clear throughout the day. However, as we reached the start of the climb the sky was full and it did not look like it would pass.
As we approached half way there was some blue sky appearing and the sun began to shine through occasionally Even so, the cloud was still heavy and very dark.
We soldiered on and nearer the summit there was quite a bit of blue sky. The clouds were mostly white and thinning out and there was very good visibility.
As we got to the top we were greeted by the most amazing views and a sense of achievement.
Thoroughly enjoyable and tiring day - really makes you appreciate that life is all abut having the get up and go with no regrets. Like the time we decided to cycle to Belgium and it was the worst storm in about 10 years :)
The Strength Academy are proud to host the first ever UK event for the IKSFA - the world authority on kettlebell training. The world has only a handful of Honoured Masters of Sport and most of them belong to this group. Think of it as the Olympic Champions of kettlebell competition and you get the idea!
So on November 10th and 11th we are pleased the present a weekend of training under the watchful eyes of these world class kettlebell experts. Each multiple champions and world record holders. The event is the level 1 sport course which will cover the fine details of the competition lifts -
Snatch
Clean and jerk
Long cycle clean and jerk
You can be sure there will be other material and that the event will have a lifelong impact on how people use kettlebells after exposure to this level of knowledge.
While they were not training, The Strength Academy managed to pin down 2 of the coaches for quick interview and first up with have Master of Sport Coach Sergey Rudnev MSIC -
TSA-
Coach Rudnev, thank you for taking the time to speak with us today. I know you travel the world teaching and we are very fortunate to be able to have this time with you for some quickfire questions!
SR - Thank you for having me - I look forward to being able to share my knowledge and skills with you all very soon in London
TSA -
We have 10 questions that will give our readers some insight into the world of kettlebells and about you as a coach and athlete. In traditional Girevoy Sport (GS) method we are going for a 10 minute set - are you ready?
SR - Ready :)
TSA
What initially got you involved with kettlebells?
SR
Being in Military School from 12to 22years practice martial arts(wrestling, karate) and
used to exercisewith kettlebellsin the systemof GPP.Since age 22 got involved in
Kettlebell Sport.
TSA
Kettlebells have certainly made an impact in the USA and UK
since around 2000, just how
big are they in Russia?
SR Kettlebell lifting is the national sport of Russia.
TSA What advice would you give to anyone who is thinking of starting kettlebell training?
SR Novice KB lifter should adhere to the principle: from simple to complex and from light to heavy. Basically the same principles apply to any physical activities.
TSA As professional kettlebell sport athletes what are your views
on the more mainstream and more industry friendly fitness kettlebell movement?
SR I think the exercises with the KBs can be used in any sport or recreational fitness activity, as a universal means of GPP.
TSA There is a small, but growing movement of GS athletes in the
UK now. When coaching in Russia is it always for GS, or do you also have
clients just looking for weight loss and general fitness?
SR KB is not
only the GS. I am skilled in the usage of KBs in the different types of
physical activity: Preparation of athletes
in various sports (combat sambo, karate, boxing, track and fieldand
many others); Training ordinary people for weight correction, improve joint mobility, general and
special flexibility and of course fitness
condition; Physical training
of students in military university.
TSA
Is this the first time you have been to the UK to teach
kettlebells?
SR
This is my first visit to the UK.
TSA
What sports compliment kettlebell lifting and what sports get
the most carryover from using
kettlebell training?
SR
GS is developing an athlete's general and special endurance, strength and neuromotor skills
dealing with kettlebells.
TSA
What dedication is required to achieve Master of Sports?
SR
The necessary conditions for achieving the level of MS are:
Good health, hard work, qualified coach, special equipment.
TSA
What has been your greatest single achievement to date?
SR
My greatest achievement in the GS is preparing:
- 1 HMS;
- 8 MSIC;
- 44 MS;
- Over 200 CMS.
TSA
Can you give us a quick view on the future of kettlebell
training as you see it?
SR
GS is becoming more popular in the whole world. I hope to see GS in the Olympic program.
Many thanks for your time and we look forward to seeing you
in London on November 10/11 for the IKSFA kettlebell sport coach level 1.
To be coached online by Sergey Rudnev please clickHERE
For details of the event please click the logo below -
Next week - Sergey Rachinskiy - Guinness World Record Holder!
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