Intensity is important, focus is important, good form is mandatory, but if you want to train for longevity, then train like the pro's. You need to vary they load. Meaning what? Well the best example I can think of is to have you look at Powerlifters. A powerlifting cycle is made up of hills and valleys. You train at a say 60% of your max and ad a percent every time you train until you peak. Then you reduce the weight and start back up and see if you can peak a little higher than before. This style allows you to maintain fom and function, reduce the risk of injury and stay in good shape all year long while becoming very strong in the process. How many would be Bodybuilders wind up blowing out a shoulder, tearing a pec or some other over use injury? Why does that happen? Consistently training to failure is a recipe for disaster. You must give yourself time to recoup. One of the many joys of stumbling upon the works of Pavel Tsatsouline is his advice to train fresh and stay fresh when you train.

So with that in mind, let me tell you about today's workout. Taken from David Whitley's ebook, "101 Kettlebell Workouts" (available for free over at irontamer.com.). I'm working through every workout, one at a time. Currently, I'm in a section called "30 under 30" which means I got 30 workouts and each one can get done in 30 minutes or less.

Today's workout starts with sets of Single Legged Deadlifts, Clean and Press and Goblet Squats. 5 sets of 5 reps. So that's 15 sets. The first 2 drills, the Single Leg Deadlifts and the Clean and Press will be done 5 reps left and 5 reps right. 3 drills, 5 sets of each...? OK, 3 x 5 = 15. Let's start there, sets on the minute, doubling up on the DL's and C&P's. This workout also call for 5 minutes of Snatching. As many as you can muster in 5 minutes. So far, without any rest, I'm looking at a 20 minute smoker. Sounds like a plan.

Here's how it went... I set the gymboss to chirp on the minute for 15 minutes. That way I can give myself a quick breather to reset the gymboss for the 5 minute snatch fest. I also decide that since I'm on my sixth day in a row and starting to feel it, backing off a little might not be a bad idea, so it's me and Olga, my 16kg kettlebell, off to the park at 9:30 in the morning. Hence the first paragraph...

Now, considering that I was molding a grind type workout into more of a conditioning routine, I made one small change. I switched the Goblet Squat for the Squat Clean, which I detailed in "Number-12-Goes-Down". I knocked out the whole thing in 21 minutes and 18 seconds. Huffin & puffin sweat factory. Got 80 snatches. Not a bad showing.

What was bitter sweet about this workout is that afterwards I felt like it would have been a little more satisfying if I had a 20kg bell. The 16 was light and the 24 would have been too heavy. Had I had a 20kg bell this workout would have been like Goldilock's porridge... just right. I guess I know what I want for Christmas now...

As far as the nutritional aspect of the day, post workout consisted of a MetRx protein drink, then I had a salad with smoked turkey, provolone cheese, shredded lettuce, tomatoes, and onions tossed in a little ranch dressing and Italian. Tasty! A couple hours later was another shake and dinner was 2 chicken breasts and steamed veggies. For dessert I had some celery sticks with peanut butter. My "inner child" especially enjoyed this one...

Well, that was Day 6. Thanks for following along.

Make sure to get your free copy of "101 Kettlebell Workouts" and get yourself in the game!

To read more about what this is all about and see the beginning, START HERE.

I'm on the web at www.thepuravidacompany.com. Feel free to comment or ask a question!

Thanks again...