Heavy kettlebells have been around since kettlebells themselves were first conceived, they were first made famous in the heyday of the circus strongmen back in the late 1800’s. Around the turn of the 20th century, …
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Rites of Passage: Kettlebell Alternating Double Reverse Lunge
Summary The Alternating Double Rack Reverse Lunge Test is a 2-minute full-body strength endurance test. Men in the Alpha class will need to use double 24kg kettlebells: Amateur men will need to use 20kg kettlebells. …
Defranco Fitness Tips: How to Perform a Box Jump
Summary It is important to incorporate some dynamic movements into your training, whether you are an athlete or a weekend warrior. Performing dynamic movements will increase athleticism which, in turn, will help you move and …
Workout Motivation: A Man’s Heart
“You can’t measure what’s inside a man’s heart.” – Joe Rogan
How to Improve Your Hamstring Stretches with Jim “Smitty” Smith
Summary Jim “Smitty” Smith of Diesel Strength and Conditioning teamed up with the Onnit Academy to show you a quick hack to improve your hamstring stretches. By using resistant bands for stretching you can increase tension on your …
Team Sport Power Workout
Workout Summary The Team Sport Power Workout demands intensive efforts that help to translate to explosive power and acceleration development. The progression is geared towards developing technical aspects of sprinting, jumping, and throwing and then gradually …
3 Lessons from the Kettlebell Sport World Championships
With over 500 competitors representing more than 30 different countries around the world, the IUKL World Championships in Germany was the biggest Kettlebell Sport competition I’ve ever participated in, as well as my first international …
Diagonal Pull Battle Ropes Exercise
Summary The Diagonal Pull is defined by a sharp pull from one hip, up to the mid-line and down to the other hip. It uses a reverse grip on the battle rope with a fixed …
Rainbow Battle Ropes Exercise
Summary The Rainbow Slam introduces a lateral circular motion in a static bilateral stance. It is a great conditioning drill that will introduce the need to resist rotation under dynamic load.
Diagonal Pull Jump Switch Battle Ropes Exercise
Summary The motion of the Diagonal Pull is amped up with a 180 degree jump switch between every repetition in this very dynamic progression.
Windmill From Ground Kettlebell Exercise
Summary The kettlebell windmill from the ground will allow you to not only strengthen your core tremendously, but will help increase your hip flexibility and range of motion. Practice this exercise by progressing from the …
Workout Motivation: Find a Way
“Either I will find a way, or I make one.” - Philip Sydney
Mach 10 Workout: Outdoor Bodyweight Blaster
If you only have 10 minutes to get a workout, try out this quick bodyweight blaster! This workout routine combines three movements into a quick routine that will target your lower body, upper body, and aerobic capacity! …
How to Fight: TJ DIllashaw Teaches the Body Kick Counter
Summary The body kick is one of the most commonly thrown kicks during a MMA match, and a lot of my opponents try and hit the liver using body kicks. With the help of Danny Castillo, I …
Form at a Glance: Battle Ring Suspended Crunch
The Battle Ring Suspended Crunch is an extreme core strength exercise that effectively engages your abdominals while working your shoulders and legs at the same time. Whereas a floor crunch is an isolated core strength …
Defranco Fitness Tips: 5 Steel Mace Exercises to Replace Your Barbell
The Steel Mace is a very challenging and exciting piece of equipment to master. I get a lot of questions from athletes and clients who get intimated by the Steel Mace. If traditional tools are your …
The #1 Thing MMA Fighters & Soccer Moms Have in Common
I believe that strength training is just as important for the everyday person as it is for professional athletes. As a life long athlete myself and having recently begun my life as a personal trainer, I have …
Workout Motivation: Too Early to Quit
“It’s always too early to quit.” – Norman Vincent Peale
Top 10 Kettlebell Training Techniques of 2014
2015 is here and if some of you started your new year resolutions on January 1st….good for you, but for the rest of us our new year starts on Monday. Regardless of what day your …
Top 10 Bodyweight Training Techniques of 2014
Many people don’t realize the benefits of bodyweight training because every fitness magazine has air brushed models hitting weights in a state of the art gym. You don’t need to be a dude in the …
8 Unconventional Workouts to Start Your New Year
The holidays are over, and the relatives are gone. You probably have your sights set on 2015 and the new you. Your resolutions are in place and you have a fancy new gym membership to …
Top 10 Kettlebell Exercises of 2014
It is that time of the year where the joy, or nightmare, of Christmas is over and you are setting your sights on what goals you want to accomplish for 2015! So, we thought we …
Top 3 Unconventional Exercises to Improve Your Deadlift
The hinge is one of the Essential movements required for all sports and activities. In my previous article “4 Essential Bodyweight Movements Everyone Should Master,” I discussed the importance of the hinge in strengthening the …
Top 5 Places to Do Your Unconventional Training
All of my favorite unconventional training places are out in the great outdoors. I love the benefits of outdoor workouts, because you are not tied to a particular dimension of space. If you are going …
What is Crossfit? Here are 3 Pros & 3 Cons
Editor’s Note: “Onnit Academy embraces a free exchange of ideas regarding all fitness and health modalities. Our contributors are entitled to an opinion as long as the thoughts contained therein are neither manipulative or ill-reasoned. This …
How to Fight: Common Shadowboxing Mistakes with Danny Castillo
How To Fight Summary Shadowboxing is a very crucial skill for any fighter learning how to fight. It is a perfect time to refine your technique without being put in harm’s way. Although it may …
Defranco Fitness Tips: Kettlebell Swing with Westside for Skinny Bastards
Summary One of the best exercises for developing the posterior chain is the Kettlebell Swing. Posterior Chain development is a must for athletes across all sports and the Kettlebell Swing is great for building up …
7 Essential Tips to the Barbell Bench Press for Athletes
The barbell bench press may just be the most popular conventional barbell exercise. When someone asks how much you lift, they are more than likely asking you how much you bench. However, despite the popularity …
3 Essential Movements for Steel Club Training
This article will highlight Steel Club movements as they relate to various steel club sizes and weights. The most common question that usually comes up concerns the weight of the steel club and what the best size …
How to Fight: Duane “Bang” Ludwig’s Top 3 Striking Mistakes
Summary These are the 3 simple mistakes are very easy to avoid and could mean the difference between walking away in a fight with a win or a loss. When you incorporate these 3 techniques into …
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