F.A.O Martin Brown

[Luffers]

Hi Martin

As you know I am a newly qualified PT, I would like to pick your brains a little on kettlebell training as the gym I work at has them.

I'm wondering how you structure a workout with them, is it the usual 3 set of 10 etc or do you do something different?

Also would you suggest KB training for very overweight people?

I am training a young girl tomorrow who is about 5ft and 200 pound and am at a bit of a loss as to what to have her do?

Thanks Martin

[Martin Brown]

Hey mate, sure I can give you some ideas.

I love KB's and here's why -
They are easy to use in a busy gym - they don't get used at my place often (only by trainers) so normally easily available not like a bar and squat rack.

They are pretty easy to handle for almost anyone.

There are very versitile and can be used for any movement - strength, size or CV/conditioning.

Winners all around IMO. Also good beacuse you can teach exercises a little easier with them than on a bar - I always teach a KB front squat before a barbell back squat because the weight is far more controllable. Same with standing OH press, deadlifts (sumo is good to begin with or suitcase lift), even 1-arm rows off a bench are better with KB's for beginners.

I rarely have a set structured program however. The majority of my clients follow a once a week session that I wave over a few weeks, varying rep ranges, intensity and session plan. For example this week I have been working people on super sets of opposing exercises for sets of 20. For KB work they have been doing standing press followed by suitcase deads. Floor press with 1 arm row. EDIT: I have a structured program in the sense they follow full body workouts that incorporate a squat, dead, push, 2 x pulls or a variation of each every session.


I'm not a 3x 10 kind a guy really and it shows in my sessions.

As a general rule of thumb I use 20-100 reps for KB swings, 5-10 reps Box squats (brill way of teaching a squat especially to females - single KB held by horns), 5-20 rep sumo DL's or suitcase DL's, 8-20 reps floor press.

[Martin Brown]

Here's my advice regarding your person. I'll tell you what I'd do and give you an idea...

Firstly have a chat to get an idea on her background of gym/training (sounds like she may not have much...).

Biggest lesson to learn is that MOST people don't really want to be in the gym except to get the results they crave - and most are quickly disheartened when it doesn't happen as fast as they think. Your role therefore isn't necessarily to make her have a technically perfect workout, but make her want to be in the gym and want to come back.

So take it easy - I'd do a light warm up on a x-trainer to see how she copes. Talk to her too. Then I'd hit the floor with some basic tests of movements - squat, lunge, press up, flexibility etc. I'd then teach her some basic movements if she cant already squat, press, pull. Perform 3 x 10 of each BW only or light DB's. She'll feel it in the morning.

Then maybe a couple of core/ab exercises - basic again like plank, hip bridge, lying leg raises.

Then hit a CV exercise for around 15mins but don't kill her.

That'd take about 55mins for me and session done

Remember - primary goal is not to put her off and make her feel like when your there she doesn't HATE it as much as when she's alone. Play on the fact she probably wont keep with it without knowing someone's there to help.

M

[Ben_S]

Quote

Play on the fact she probably wont keep with it without knowing someone's there to help.

How would you go about doing this?

[Martin Brown]

Where'd you pop up from lol

Well you could explain how around 25% of people quit in the first month.. or that 3 in 10 achieve their goals alone and upto 9 in 10 with a regular personal trainer...

Or that being booked in to see Mr Brown is one of the best reasons for getting up in a morning

[Ben_S]

Personally I'd reccomend you play to her strengths...maybe start her off with a max effort squat/dead session and go from there! 5ft @ 200lbs, bound to have some good powerlifting potential!

[Luffers]

Quote

Personally I'd reccomend you play to her strengths...maybe start her off with a max effort squat/dead session and go from there! 5ft @ 200lbs, bound to have some good powerlifting potential!

You'd think so wouldn't you!

Thanks for the insight Martin, I'm definately with you on the treading carefully front, she is pretty much an untrained individual with little experience of gym use.

I think I will have her squat with the 6kg KB, maybe some floor presses and suitcase deads. Followed by some core strengthening and X trainer.

This is only a free taster session so it only needs to be 30-40 mins long.

[Martin Brown]

Certainly get her to try some lunges etc because untrained people generally can't do them - you want her to realise how BAD she is and how much help she needs

Also her co-ordination will be pretty poor so be careful with floor presses - guide her arm movements to begin with and stay alert - it can quickly lead to a KB in the face!

M

[TaylorC]

Quote

Personally I'd reccomend you play to her strengths...maybe start her off with a max effort squat/dead session and go from there! 5ft @ 200lbs, bound to have some good powerlifting potential!

LMFAO sorry for butting in on a serious thread guys, but found that really amusing!

[Luffers]

Hey Martin

On Wednesday I am training a female client who is very obese! She was given my number by her husband who I got chatting to in the gym

I don't know how big she is but I'm guessing very big as she told me on the phone that her goal is to lose 7st!

Because of her size she is very self concious and gets embarassed so I'm wondering what I can have her do? I think most floor exercises are out as it could be a struggle for her just to get up.

Would you still recomend squats, KB swings, lunges etc?