For Whom The Bell Toils: Words to Lift By. A blog for all KBC-trained instructors, their clients, and kettlebell/fitness enthusiasts everywhere.
Hello, friends. Today I would like to introduce another way to test yourself and your clients.
It’s called “BEAST” - for Bodyweight Endurance And Strength Test. Its exercises come from the physical testing requirements of elite police and military in Russia, Belarus and Ukraine.
Recently, we at Health Factory conducted physical training research with the Norwalk Fire Department in Connecticut based on the BEAST exercises. The routines were used to determine physical performance of participants, and were found to be a very simple and effective way to test a group of people in a short time with minimum expense.
The BEAST formula is simple: 5 exercises, 10 reps of each, for 5 rounds non-stop. The exercises are: Dive Bomber, Squat Thrust, Vertical Leap, Jackknife and Superman. I dare you to try it. If you are able to finish in 10 minutes you are definitely a beast, and you should probably try Sport Kettlebell Lifting (Girevoy Sport). Trust me, it’s even harder.
For beginners, the BEAST is a great overall workout that does not take lot of time and space but challenges strength-endurance, stamina and will power.
The best way to start is with a simple 5x5 routine. Perform five repetitions of every exercise with a minimal break in between. That is one round. Note the time you need to recover your breath and heart rate. Do another four rounds with the same break time. Do it three times a week or more often.
Every other week add 1 rep to every exercise. After 5 weeks you will hit 5 exercises of 10 reps in 5 rounds, for a total of 50 reps of each exercise.
In addition, cut your resting time between rounds by 15-20% every other week. For example, if you need 2 minutes between rounds, cut your breaks by 20 sec every week, then after three weeks cut 15 sec of your resting time.
In twelve weeks or less, you will be able to gain strength-endurance and stamina, just like a member of the Russian SWAT team.
The BEAST workout can be done alone, combined with weight lifting or done as a cardio exercise. Remember, real men and women do not use treadmills. The BEAST will melt body fat and add curves to your beach body. Give it a try.
Health Factory Owner, KBC Senior Instructor & IUKL Representative (Exclusive Representative in USA.)
Fighter training (КСУ included):