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@aspirational We went into this a little here. It can be tough with one kettlebell so the key is to just work as hard as you can with it on a select few skills (swings, squats, presses, rows).

@gmojis We have had great success with the RP Diet app. In terms of increasing your TDEE, do you track step count? That’s an easy way to move things along without necessarily eating less food. Aim for 7-12k steps per day in addition to your normal training.

@wem16211 I think this is pretty common and definitely something I struggle with. Always jealous of the folks with amazing elbow lock outs. Hopefully some others can chime in with some great overhead drills. It could be range of motion limited in shoulder flexion (that top overhead position)...

@wezo777 Maybe I’ll make that the Christmas session 😁

@wezo777 Pentathlon!! Such a cool event. I've been avoiding it so far lol, one day, one day! ER can be a tough one but once you find some good drills or positions to work it then you just need to do it consistently. This is one of my favorite ER drills. You can also do the same set up with a...

@jessecomer You can always snag premade programs but I get that not everyone wants to do that. We’ve been making our own for years. This is generally what we do. For strength, start with the basics: Squats Hinges Presses Rows Do each at least twice a week. One day train two skills with...

@sayjay9274 I think it’s most important to find what she likes. There’s so many ways to move our bodies. If we’re doing something we dread, it will never stick. Take time to explore different types of activities. And things you can do as a family so she doesn’t feel like she’s doing it alone...

@raykay Yes, just the general categories (beginner to elite) and the associated weights. I see you did some of them. I guess each skill would have to be done individually which is a pain but the info is really insightful!

@raykay This is super cool. I think the list looks decent. It suggests 2x40kg squat and 48kg press being at the higher end. Also saw ~60kg on the goblet squat. No doubt those are tough lifts. I’d say it’s fairly comparable from a strength perspective of benchmarks to shoot for. Performing...

@tysa That’s awesome news!!

@tysa Definitely worth a form check! For me one of the biggest realizations that improved my cleans was that leg drive makes for a soft landing. It seems counterintuitive because there’s more force involved but if you can get them to “float” out of hip extension you will be able to loosen...

@danit1999 That’s awesome! Huge progress!

@7seals Gotcha. Strength volume definitely varies per person but it sounds like for your schedule focusing on the medium and heavy weights would be the best use of your time and still allow you to recover for jiu jitsu. If you stay anywhere 80-300 lifts per month for each skill, and again...

@robertza Nice job! That’s a great start! I think posting a form check is always a smart idea. There are tons of people to learn from here and sometimes hearing things differently makes it click. It may also be valuable to learn Spine CARs and techniques for bracing. Being mobile through...

@7seals How often are you training BJJ? We have a number of clients who are hobbyists or compete and they do well with 2-3 days strength work but the volume is generally lower due to all of their other training. Focus on 5-8RM loads and stay within 10-30 working reps of each weight and skill...

@patriarch28 Great work! It's always awesome to have a program you can just pull up and knock out each day. So much less effort than piecing it together one session at a time. Denis Vasilev's videos are excellent for learning the snatch: Usually if you're tearing up your hands it's from...

Conditioning Sessions Log

@dawn16 Great work!

@samoduro We’ve been thinking about this one a lot since folks often have one bell. I think on the strength side you could do 3-10 sets of rows, presses, goblet/front rack squats to near failure (with just a few reps in the tank). Ladders are a great option too. 1,2,3,4,5 of each skill until...

@amarie07 We have a few folks we work with who struggle with double cleans and short legs. If you’re not training for something specific there’s no harm in doing skiier’s cleans with the bells outside the legs. This can be a great variation that allows you to get more reps in. Alternatively...