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The Ladder And The Kettlebell – A Serious Combo For Superior Athletic Conditioning!

The Ladder and the Kettlebell – A Serious Combo For Superior Athletic Conditioning!

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I want to talk about a kettlebell and a ladder drill combination that you can implement in your back yard, at the park, or at your local high school football field to forge your body into a finely tuned conditioned machine! All you need are the obvious ingredients. I would recommend a field ladder that you can fold up when you are finished and a moderately heavy kettlebell in order to execute a sufficient amount of reps to add to the total volume of the workout.

To begin the drill set up your ladder. Keep the iron bell close by. From here the drill is simple. All you need to do is execute a set of high knee runs with one foot in the ladder and one foot outside of the ladder. For instance, start with your right leg in the ladder as you execute the series of high knee runs to the other end of the ladder. When you reach the other end immediately turn around and come back with the opposite leg in the ladder. When you complete a round trip consider this a single repetition.

For optimal athletic conditioning and performance reel off 5 repetitions in a row like this. As soon as you are finished with your runs pick up your kettlebell and execute a series of 30 double arm swings! Give yourself about 2-3 minutes rest and repeat this combination again. As you get in better shape you can alter your ladder and kettlebell drills for more intensity, or just simply add to your number of total sets. This combination is sure to get you into shape!

Take your fitness and athletic conditioning to a whole new level. Implement this little program and work at getting more reps and sets as you progress. Trust me, if you do you will be more than ready for the upcoming competitive season!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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