FOSI and Kettlebell Burn

FOSI and the TGU - Emphasize the bridge on the way up AND on the way down.

"Form Over Speed and Intensity"

You have heard me mention Kettlebell Burn. The program is perfect for those of you that enjoy concentrating on your workout during your workout. Form Over Speed and Intensity (FOSI) correlates nicely as well. Within "Burn" there are no fancy movements, no manmakers, nor juggling; just the basics, which is all we need.

The Basics

In talking about the basics of this program I plan not to divulge the program format because the author is in business and would obviously want people to purchase his product. Allow me to mention that this is the most productive 70 dollars I have spent in a long time. The workout program has four, 4 week phases. Each workout is broken down into 3 segments for a total of 44 minutes. Within that 44 minutes there are 4 total minutes of organized rest time alloted. Here are the basic movements of phase 1 followed by a brief description of how I would perform these movements, concentrating:

1. Goblet Squat - Hold each bottom position for a 3 count when maximal depth is attained. Continue to safely attain maximal depth with shoulders back. Work flexibility not speed of movement.

2. Turkish Get Up - I average 35-40 seconds per get up, Emphasize each movement phase by pausing momentarily when you get there.

3. 1 - Arm Row - staggered stance, elbow in, bell to instep of opposite foot, pull to the rib cage.

4. Kettlebell Swing - Legs operate the same mechanics as an RDL with the exception of more explosive power generates in the swing because of hip and leg action/snap. DO NOT SWING THE KETTLEBELL ABOVE CHEST LEVEL, ARMS PARALLEL TO THE GROUND. If your hamstrings are not barking at some time during phase 1 (week 2 or 3 most likely) then you should reconsider your swing form.

5. The Reverse Lunge - Perform holding the kettlebell with two hands at chest level, with one hand in the rack position, or kettlebell locked out overhead. Focus on driving from the lead leg when coming out of the lunge.

6. The Clean and Press - Go as heavy as your 5 rep max. Define each clean and define each press. This is not a push press, but a hardstyle press. Breathe!

7. The Get Up Sit Up - Concentrate on keeping your chest big and your shoulder compact. I believe it would be wise to perform this phase of the workout with a lighter kettlebell (4 kg lighter) than you use performing your full TGU's.

Training for 40 of 44 total minutes requires stamina. The hidden beauty of this program is that you do not need to hurry through the movements, accumulating as many rounds as possible while maintaining a soft posture is the incorrect approach. Steady your pace and the conditioning will follow as your concentration inside each phase of each movement increases.

Most importantly.....have fun with it!