When I was a kid I knew on Sunday I would be heading to church where in fact I was an alter boy.  Ok all the jokes can stop there.  After church we would get home and I would watch some WWF wrestling then watch football.  I would like to say my Sundays have evolved from those fun filled packed church mornings listening to that God awful church music but they have not changed that much.  You can still find me on a Sunday watching football.   There is no more wrestling on well I am not looking for it and as far as church, I have escaped the music but the praying on some Sunday’s has remained.  That is praying that I won’t throw up after a training session at the local school parking lot.

Usually Sundays for me is a rest day, but this past Sunday I had to make up for missing a training session on Saturday.  So I headed out with my buddy to the parking lot with us we brought along two pieces of equipment. The first was a specially designed kettlebell created by Ryan Pitts of StrongerGrip.  So yes I went from ringing the church bell to swinging the kettlebell. Let me say this thing was a monster. It was a loadable kettlebell, which we had up to 100lbs in it.  Trying to handle that piece of steel was crazy.  At some points in that set the kettlebell had more control over me than I had over it.

With that being said after a nice dynamic warm-up to help out my nagging groin problem we dove right into work sets.  Now my friend and I love the Litvinov workout, which I have written about before here on the site. Sergey Litvinov was a hammer thrower and he had a very simple and effective way of training.  He would front squat 405 lbs then sprint 400 meters.  He would do this for three or four sets and call it a day.  My buddy and I do a modified version, which still kicks our ass.  On this gorgeous Sunday we did kettlbell swings for as many reps possible and then sprinted for about 100 meters.  Can’t give you precise sprint total cause we were on a field, as you will see in a minute.  We completed four sets of these and moved on to our next exercise.

Now you may be thinking what that second piece of equipment was.  It was the Prowler. We pulled that bad boy out onto the parking lot and loaded it up with 200 lbs and began to push.  This is precisely the moment when I began to pray again and wish I were watching Vince McMahon and Jesse Ventura commentating on a nice Sunday morning.  After the second set, I needed an extended rest period. My legs were burning and filled up with blood and my stomach felt as though I was drinking a ton at a rugby party the night before.  I was able to recover enough to get out another set.  To finish the session off we did overhead carries of the 100 lb plates back to the car.

With the institution of the Litvinov workout in my training and having the access to a Prowler now, I feel my legs getting stronger and I am getting much faster while sprinting.  I urge you to try out the Litvinov workout, you will be happy with the results and they are great for fighters. And yes, I did keep the ritual of watching football on my Sunday but half asleep from the training.

Tags: 400 meter sprints, front squat, Jesse Ventura, kettebell swings, Kettlebell, Prowler, Sergey Litvinov, Vince McMahon