Mike Mahler - Mahler's Aggressive Strength Kettlebell Workshop Manual

PR Zone 2 (15 Minutes)

Wednesday and Sunday: Lower Body

PR Zone 1 (Twenty Minutes)

PR Zone 2 (Fifteen Minutes)

Day 1: Monday and Friday

PR Zone 1 (20 Minutes)

PR Zone 2 (15 Minutes)

Day 2: Wednesday and Sunday

PR Zone 1 (Twenty Minutes)

PR Zone 2 (Fifteen Minutes)

For more information on EDT, visit Coach Charles Staley's website at www.edtsecrets.com

High Octane Cardio (Hoc)is based on a style of conditioning that boxers often used called " roadwork ." Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOCtakes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOCprograms that are done three times a week to eradicate that gut of yours:

Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:

First pass: 10 one-arm Kettlebell swings

Second pass: 10 one-arm Kettlebell snatches

Third pass: 10 one-arm Kettlebell clean and jerks

Fourth pass: 25 Kettlebell pass between your legs

First pass: 20 One-arm Kettlebell snatches with each arm

Second pass: 20 One-arm Kettlebell swings

Third pass: 15 Clean and push presses with each arm

Fourth pass: 35 Kettlebell pass between your legs

Fifth pass: 20 One-arm Kettlebell snatches

Sixth pass: 20 Kettlebell pass between your legs

First pass: 25 One-arm Kettlebell Swings

Second pass: 10 One-arm Kettlebell Clean and Jerks

Third pass: 20 Kettlebell Pass Between Your Legs

Fourth pass: 25 One-arm Kettlebell Snatches

Fifth pass: 15 Clean and Push Presses

Sixth pass: 20 Kettlebell pass between your legs

Seventh pass: 15 One-arm Kettlebell Swings

Eighth pass: 10 One-arm Kettlebell snatches

This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.

On this program take a one-minute break between each round of boxing and each kettlebell set.

Same as above, only extend the heavy bag rounds to two minutes.

Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.

There are several ways you can incorporate these workouts into your current regimen.

1) You could do one HOCworkout per week to gradually work into it.

2) You could cut back on other kettlebell training and do two HOCworkouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually.

3) You could do HOCthree times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.

Monday-Wednesday-Friday

Option One:

Monday-Wednesday-Friday

Option Two:

Mike Mahler is a strength and conditioning coach based in Santa Monica, CA. Mike has been a strength athlete for over ten years and is a Senior level certified kettlebell instructor. The Senior level classification means that Mike has assisted in certifying aspiring kettlebell instructors. Mike has done over twenty kettlebell workshops in the past year across the US and overseas in London, England. Mike is considered by many to be the most experienced kettlebell instructor in the US.

In addition to working with athletes around the world, Mike has two regular columns in Fightscene Magazine . Also, Mike has written over fifty articles that have been published in magazines such as: Ironman Magazine, Exercise Magazine For Men, Testosterone Magazine, Bodybuilding.com , and Exhilarate Magazine .

Training Style

Mike's strength training style is focused on making athletes stronger and faster and building strength and conditioning that will carry over to various athletic activities. In addition, Mike's style of training emphasizes the importance of developing mental strength and character. While, Mike's primary focus is working with combat athletes, hundreds of everyday people have benefited from his articles and workshops. If you want to build a great physique and be as strong as you look, then Mike's Aggressive Strength training is for you. Visit Mike's Website at www.mikemahler.com for more information.