KEG Training Manual (7)

THE ALPHA MALE KEG TRAINING MANUAL by Peter Bolsius

The Ultimate Tool to Get Brutally Strong from the Inside Out! The Perfect Program for Fighters, Wrestlers and Alpha Males!!!

Copyright 2015 - Mojo Strength - All Rights Reserved

WARNING – DISCLAIMER

IT’S NOT ABOUT HOW MUCH YOU CAN LIFT, IT’S ABOUT GIVING YOUR 100% EVERY TIME

Mojo Strength and their creators, advisors, consultants, editors, wholesalers, distributors and retailers are not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching, or other dissemination of any of the techniques, information, or ideas presented in this course. The information in this course is presented for educational purposes only. Please consult your physician before starting any exercise program. Federal law provides severe civil and criminal penalties for the unauthorized reproduction or the unlawful distribution or exhibition, of copyrighted information such as books, documents, motion pictures, video disks. Criminal copyright infringement is investigated by the AFP and may constitute a criminal act with penalties to include imprisonment and monetary fines. © 2016 Mojo Strength

I love training with kegs. I’ve been lifting them for years! . The beauty of the keg lies in the water moving around and forcing you to really hold onto it. Something which doesn’t happen with Barbells and Dumbbells. It’s the “sloshing” of the water that drives the keg away from the athlete and which makes them so unpredictable and hard to lift!! Kegs buil d powerful crushing strength and forge mental toughness.

Give this manual a real go and see for yourself.

The exercises are simple, but they are not easy, the keg lifts shown here will really challenge you.

What you need to do: Partially fill a keg with water or a combination of water and sand then try to lift it. Straight away you will know what I'm talking about. They are awkward and it takes much hard work just to hold onto them. If you think you are strong and have never lifted kegs, you are in for a surprise.

Many years ago, I figured all the mainstream “Muscle Comics” were peddling us a load of bullshit regarding training. At the time I was training in a commercial gym with a few “stars” of the bodybuilding world. I knew that how they trained and what they wrote about in the muscle comics were 2 very different things. Dis-illusioned by these losers, I looked for alternatives. I stumbled across a little magazine by Stuart McRobert called HardGainer. Within the pages I was introduced to guys like Brooks Kubik, John Christie & Dr Ken Leistner. These guys talked about getting back to “Old School”. Doing the stuff the old timers used to do. Getting brutally strong lifting barbells, dumbbells, kettlebells, barrels, kegs, big logs, sandbags and other odd objects. Simple heavy training, it just all made sense.


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I managed to find a couple of empty kegs at a scrap yard. I took them home and filled them with water. I had one that weighed 32kgs and another that weighed 42 kgs. (not a lot) Boy, the first time I tried to clean and press the “Light one” (32kg) I learned what all the fuss was about. It moved around above my head like I was trying to hold onto a wild animal! I had no control over it and it came crashing to the ground! BOOM! The water moving around in it made it so difficult to hold onto. 32 kgs with a barbell was so easy, what the hell? Well, I kept lifting that keg every day or 2 until I had it under control. I have used Kegs for my workouts now for years and I use them with my athletes as well, who range in age from 30 – 65 years. The benefits of the keg are awesome and these workouts will kick your arse.

Study the exercise photo descriptions below and follow the Workouts. I'm sure you'll get a lot out of them just like I did!

What I like most about keg training is the Stabilizing effect they give. If you aren't strong in the stabilizers, you aren't strong. You learn to control the weight and not let the weight control you. It's like lifting mercury, it's always moving, really hard to hold onto to. You'll see. Build the “Beast” from the inside OUT, add water or water and sand every few weeks to make it harder. Mix these workouts in with your current program and you will get tremendous resul ts. Obviously, the Keg is not the be all, end all training tool, but it is one seri ously powerful training tool that you should use. Give it a try and see what I mean. Make sure you leave your ego at the door. A 60-70kg presser can be humbled by a 25kg keg first time out.

Where to get them: I got my kegs from scrap yards, you can find them on ebay, gumtree or Craigslist. If you know a pub owner maybe you could borrow them for a while. Call a brewery and ask if they have any discarded kegs that you could buy. They are available, you just need to look. It's time really well spent.

Filling the keg: DO NOT FILL TO TOP! It will defeat the purpose. The whole benefit of keg training is the sloshing from side to side of the water. If the keg is overfilled you lose that effect. A good way to make you keg heavier and still have that effect is to combine sa nd and water in the keg. You still want more water than sand and lots of sloshing about. Here's a video FILL THE KEG

Safety

Never use the handles on a keg to move it about. If you drop it you can easily break your thumb. See pic left.

Grab onto it around the rim as in the photo on the right. Also, Protect your lifting surfaces by dropping the keg onto an old car tyre. If you lose control of the keg during any lift….DROP it!


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KEG CARRIES

Just Carry it (Horizontal) This is the simplest of them all. Flat back, pick it up, pull it into your stomach and walk.

Bear Hug Carry

Tilt Keg to 45 degrees. Wrap your arms around the keg and squeeze it against your chest. Straighten your back, Pick it up & Walk. Make sure you lift your chest high and keep your back flat.


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Shoulder Carry

Overhead Carry

Pick it up Bear Hug Style, maneuver it to your shoulder, walk, Put it down and repeat on the opposite side. Carries are great finishing exercises to put at the end of your regular training. Pick a distance say 300 metres and go.

Clean & press the keg overhead. Lock the elbows and pull your shoulders down into their sockets. Keep really tight on this one! Proficiency in this movement is a prerequisite for the press (coming up below)

EXERCISES Bear Hug Squat Bear Hug Keg, Pull the hips down between your feet. Pressure on the heels, Chest high. Squeeze your butt and legs in the top position.


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Bear Hug Good Morning Bear hug the keg off the ground Tightly pull & brace the keg against your chest while you push your hips back & remain neutral in the spine. Don't tip forward, concentrate on pushing the hips back. The torso tilts forward because the hips are going back. You should feel this in your hamstrings. Stand up straight by squeezing your butt Hard!

Bear Hug Lunges Bear hug the keg, Perform a forward or reverse lunge Front foot remains flat / back knee almost touches the floor (This is tough!)

Keg Clean The most basic move. Make sure the keg is between your feet when you clean NOT in front of you! Keep your back straight by bracing the abs hard.


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Keg Press Clean the keg to shoulders, brace and press the keg. Hold for a second or 2 in the extended position, lower to shoulders and repeat

Keg Clean & Press The “Big Daddy” of keg lifting, my favourite exercise. Clean the keg to the shoulders, keep your whole body tight, press to arms' length, lower back to shoulders and then to the ground.

CLEAN & PRESS TUTORIAL


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Bent Rows A great “Old School” movement, these are a must have to develop a thick, strong back. Keep your hips back, your back flat and brace your abs. Pull the keg into your stomach and squeeze your shoulder blades together. Imagine touching your shoulder blades together behind you. Do not allow the keg to touch the floor between reps. Try and keep your torso relatively horizontal.

Shouldering Place the keg between your feet, squat down and rip the keg up to your shoulder Lower the keg down to the ground under control and repeat onto the opposite shoulder Some drop the keg after shouldering but I prefer to control it to add leg, back and core strength (as well as saving your flooring.) Maybe put a tyre on the ground.

Loading Power clean the keg onto ANY object above waist height. Pull it off and lower to the ground under control & repeat! Simple and brutally effective!


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Rotational Loading Place one hip near the loading platform, keg between your feet. Power clean the keg up and once your above waist height throw the keg onto your loading platform. Remove under control & repeat.

Snatches Step over with the keg (horizontal) and between your feet. Pull hard, drive your hips forward and push the keg straight overhead. This is a modified version of the snatch compared to the barbell version of course.


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COMBINATIONS

Burpee, Row Clean & Press Complex This is a great complex that will get you puffing like a steam train. We often do 10 sets of 10 as buddy exercise

“cardio”

It's a great

“I go you go” Place hands on rim of keg, kick back into the push-up position. Perform 1 push-up. Kick your feet up to either side of the keg perform 1 row. Clean the keg and then press the keg. Lower to the ground under control. That's 1 rep.


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The Bear Hug Complex. Anyone who knows the “Bear Complex” knows it as: Clean, front squat, push press, back squat, push press. The Keg doesn't really lend itself to the original, but I reckon this one might be even more brutal for the legs, back and especially the forearms! This will also build great crushing power and endurance in the upper body, which will be great for MMA fighters and wrestlers. This will be a brutal test of mental strength.

1 2

Bear Hug Squat x 10,

3

Bear Hug Carry x 40 metres,

4

Bear Hug Squat x 10 reps

Bear Hug Good Morning x 10,

Conditioning: Here are 3 different conditioning supersets. Choose 1 and go for 5-10 rounds. You can also add these as challenges at the end of your workout as 3 rounds for time.

1 2

Bear Crawl 50metres,

1 2

Crab Crawl x 50 metres

1 2

Inch worm with push-up x 10

Bear Hug Carry 50 metres

OH Carry x 50 metres

Just Carry x 50 metres

ALPHA MALE KEG WORKOUTS You do NOT need to make these your only workouts. I suggest blending these workouts in with other training tools and methods 1 – 2 x week. Some of the workouts already have bodyweight movements included for you. If you need, substitute some of the bodyweight drills for other exercises according to what you have available to train with and what your body will allo w you to do. I do suggest you just “Play Around” with the kegs for a few weeks so you know the exercises well before you hit these workouts.

Workout 1 1

Bear Crawl 50 metres, Keg Bear Hug Squat x 5reps repeat 5 times

2

Keg Overhead Carry 50 metres, Keg Press x 5 reps repeat 5 times

3

Keg “Just Carry It” 50 metres, Keg Clean x 5 repeat 5 times


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Workout 2 1

Keg Shouldering 4 x 5 ea. Side

2B Keg Cleans 4 x 5 2A Keg Bear Squat 4 x 5

4

Keg Overhead Carry 3 x 50 metres

Workout 3 1A Keg Bear Hug Reverse Lunge 3 x 5 each leg 1C Keg Bear Hug Squat 3 x 5 1B Keg Bear Hug Good Morning 3 x 5 1D Keg Clean & Press 3 x 5

Workout 4 1

Keg Loading: Max reps in 5 minutes (load to a barrel, picnic table, platform, etc.)

2

Keg Bear Hug Carry: Max distance in 5 minutes

3

Keg Clean & Press: Max reps in 5 minutes

Workout 5 1A Keg Bear Squats 5 x 5 2A Keg Rows

3 x 12

1B Pull ups 5 x sub max (always leave 1 or 2 reps in the tank) 2B Keg Clean & Press 3 x 5 3

Keg Bear Hug Carry 300 metres. (putting down minimal times .)

Workout 6 1A Keg Clean & Press 5 x 10 1B Keg Bent Row 5 x 10 2

Keg Bear Hug Squats x 8 rounds: 20 seconds work / 10 seconds rest

Workout 7 1

Keg Clean & Press x 10, 8, 6, 4, 2

2

Keg Bear Hug Walking lunges x 10, 8, 6, 4, 2

3A Keg Overhead Carry 30 metres 3B Keg Bear Hug Carry 30 metres

Repeat 3 times

3C Keg “Just carry It” 30 metres


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Workout 8: The “Widow Maker” Workout (for time) ** NOTE:

This will be brutal. It's not likely you will get through this all at once. If a truly heavy Keg is used, it might take several sets to complete the required reps. Time the workout. Try to better your time every time you do it!

1

Bear Crawl x 50 metres

3

Keg Bear Hug Carry 50 metres

5

Keg Bear Hug Carry x 50 metres

2

Keg Bear Hug Squats x 25 reps

4

Keg Bear Hug Good Mornings x 15

Workout 9 1A Keg Clean & Press 10-8-6-4-2 1B Pull-ups 10-8-6-4-2 or 5-4-3-2-1 2A Rotational Keg Loading: 10-8-6-4-2 2B Keg Bear Hug Carry x 50 metres (Pick up the keg from the ground) 3A Keg Bear Hug Squat 10-8-6-4-2 3B Push-ups 10-8-6-4-2

Workout 10 1

Keg Clean & Press x 20 reps

2

Keg Bent Rows x 20 reps

3

Keg Bear Hug Squats x 20

4

Keg Zercher Lunges 10 reps ea side

5

Keg Carry 200 metres (carry anyway you can, try not to put the keg down)

Workout 10 For the ultimate mental challenge, Carry 20 metres, Squat 5 reps, carry 20 metres, squat 5 reps, repeat for 5 x or total 200 metres

11 Brutal, Power, Strength and Muscle Building Keg Workouts! Give these a try and see how strong you can get.


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About the Author Peter Bolsius is the owner and head Coach at Mojo Strength Gym www.mojostrength.com.au Co-Founder of the Sydney Kettlebell Club www.sydneykettlebellclub.com.au He is a certified StrongFirst Kettlebell and barbell instructor, www.strongfirst.com holds certificates with the Australian Strength & Conditioning Association, Crossfit and numerous other certifications. Peter has been in the industry since 1987 having done thousands of hours of 1 on1 personal training and group training. 2017 will make it 30 years in this great industry. Peter is also the founder of The Alpha Male Project www.alphamaleproject.com.au where he changes the lives of middle aged men by assisting them to get back their youthfulness and strength by using workouts just like the ones shown in this e-book.


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KEG Training Manual (7)

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