New Warrior Coach Sincere Hogan Hanging Out At Mike House’s House Strength Camp & Gym – Houston

Posted by Sincere on April 21, 2010

Finding quality (but gutter) Underground Strength Gyms in Houston has been quite a task for yours truly. However, my good friend, Mike House has finally open his underground strength facility, House Strength Camp, in Southwest Houston.

Recently, I had the opportunity to stop by Mike’s new spot, where we talked shop about training underground style, training athletes, creating underground training implements, as well as how Mike got into strength and conditioning.

House has worked with some of the best in the strength & conditioning game, including Zach Even-Esh, Elliott Hulse, as well as in the world of kettlebell training, including Pavel Tsatsouline (RKC), Steve Cotter (IKFF), and one of the greatest in the world in Kettlebell Sport, Valery Fedorenko.

Check our Underground Strength Gym bootleg version of “Cribs,” and get a peak inside one of Houston’s best new, up & coming strength facilities. You can find out more about Mike House’s “House Strength Camp – Houston” at http://housestrengthcamp.com.

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New Warrior FitCamp – Houston: Bear Crawl + Hindu Push Up Combo For Strength & Fat Loss

Posted by Sincere on April 12, 2010

If you’re pressed on time or space, that’s still no excuse not to get a great full body training program in. During this workout, a few of my New Warrior – Houston FitCampers utilize 2 of my favorite body weight exercises, the Bear Crawl & the Hindu Push Up.

Combining both, you not only get a good full body workout that builds strength, power, flexibility, and muscle endurance. You also get a taste of cardio endurance and serious mental toughness, especially since each round is 3 minutes, with only 60 seconds rest between rounds.

The great thing is, you can do this workout just about, anywhere. You don’t have to go in a circle, either. Just perform 5 bear crawls steps forward (or backwards…or both), then perform 5 Hindu Push Ups. Continue the sequence for 3 minutes straight. Most importantly, have fun.

5 Step Bear Crawl + Hindu Push Up Combo

1a. Bear Crawl x 5 Steps
1b. Hindu Push Up x 5

Perform for 3 min. w/o rest

Rest x 60 seconds between rounds (advanced) / 90-120sec (intermediate) / 2-3 min (beginner)

Perform 5 rounds.

Let me know how you do, or what you think about this workout, by leaving a comment below.

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Kettlebell Jerk Assistance Drills On Boxes

Posted by Sincere on April 1, 2010

I recently returned from the IKFF (International Kettlebell & Fitness Federation), where I completed my Level 2 course as a CKT-FMD (Certified Kettlebell Teacher & Fitness & Movement Dynamics). Yep, that’s a whole lotta letters, and there was a whole lotta sweat and soreness given in exchange to earn them. However, it was worth every moment!

The first rule when choosing a qualified coach (and for some, a “personal” trainer), is to make sure that coach continues to invest in their education. The world of health, fitness, and wellness is ever-changing. Therefore, no one style of training, eating, or wellness is “THE” way. If a jacka– promises his/her “one” training method is “all” you need to achieve your goals for the rest of your life, kick ‘em in the shins, and run the other direction.! OK, don’t kick ‘em, because that’s not nice. However, do run far away from this numskull. They’re only going to get you hurt…physically and financially.

Anyhow, as I get deeper into training for Kettlebell Sport, I am beginning to learn more and more techniques to help add more numbers to my sets, assist with my pacing, and well as be more efficient with my movement. All of which is key when competing. However, a lot of these little tweaks can help the everyday kettlebell trainee, who is not competing, as well. Heck, some of these tweaks can even help the non-kettlebell trainee, such as olympic lifters, power lifters, and sports-specific athletes, such as basketball players.

Check out the following video, and give the following Kettlebell Jerk assistance drill a try. It will definitely help you build more strength and speed, needed to fire up power from the ankles, knees, hips, and even shoulders. Look, I learned a long time ago in martial arts, strength is built from the ground up, and this drill is a testament to that theory.

Lastly, I hope you enjoy more entertaining moments from the Kettlebell world’s “King Of All Things Fun,” Rick Bradley, at the end of the video. Let me know what you think of the assistance drill, by leaving a comment below. If you need more info on how Rick’s dance moves can improve your joint mobility, feel free to inquire about that below, as well ;-D

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“How Not To Train With A Kettlebell” : Episode 1

Posted by Sincere on March 26, 2010

OK, it never ceases to amaze me how many a–clowns continue to try to capitalize on kettlebell training. It takes a consorted effort to disprove that a tool, that has been around since the turn of the last century, is not a “new” fad. However, when cornballs, such as the ones I will feature in these “painfully” on-going series of posts, continue to bastardize, yet another aspect of the health & fitness industry, I realize this is going to take some work. So here’s episode #1.

Rule #1: Do not do this Ric Flair-Wooooo-inspired-wannabe-zumba-meets-cupid-shuffle-kettle”corn”ball workout!

Thanks a lot, ‘ENERGII’ team, Arwan, Manjit & Qistina, but I’m sure we won’t see you on Dancing “Without” A Star, anytime soon (sorry, Tito, I had to borrow that one from you :-)

Feel free to leave your great comments below, because you can’t wait to dance with your kettlebell, right? Woo, Woo, Woo, Woo…

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Sincere’s 2010 Arnold Sports Festival Kettlebell Adventures pt.2

Posted by Sincere on March 23, 2010

Here are a few more moments from the second day at the 2010 Arnold Sports Festival. My fellow IKFF kettlebell competitors & I head to the Columbus Convention Center, after our official weigh in.

The most serious thing about weigh-ins, is making weight (of course). As with any sport, where making weight is essential, the secret is not to cut a lot of weight the night &/or day before weigh ins, but to always walk around near your competition weight.

The best part of it all…getting your grub on after weigh-ins, as my buddy Estella Hom & I do in this video. However, the best part of this clip is the “live entertainment” provided by our boy, Rick Bradley, 2 “blushing brides-to-be, and some “kettlebell swing-inspired” dancing in a window…don’t ask….just watch.

Also, look out for appearances from WKC/AKC & kettlebell honored Master of Sport, Valery Fedorenko, and more.
By the way, should we add Rick’s “Window Dancing” as a new competition at the Arnold in 2011? Leave your comments below.

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