Posts Tagged ‘ryan ketchum’

30-Minute Workout

Wednesday, October 21st, 2009

There is Always Enough Time!

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By Big Ryan Ketchum of Bloomington Personal Training

With the holidays quickly approaching and people traveling for family gatherings it can be tough to find time to get to the gym and get in your workouts.  The biggest problems are space, equipment and time.

Well with Workout Muse interval training music you have a great answer for all of those questions.   You don’t need much in the means of equipment to get in a great workout to burn off all that Halloween candy sitting on your table.  You also don’t need much for space or time.  These 30-minute workouts will get you in and out including a proper warm up and cool down.  If you are really pressed for time just use the first round of the workout as your warm up and finish off the last few rounds with mind blowing intensity.

All of our Force Fitness clients and boot campers know that they can take a band with them where ever they go and get in a great workout.  If they forget or can’t take a band we have a great database of bodyweight exercises that they can use in a small space to really get the workout cranking.

Here is a quick sample of a workout we give to our campers to keep them moving towards their goals and blasting fat off their bellies using the best interval training music around!  The workout took place in one small 6’x6’ area and used only bodyweight exercises that can be done anywhere: (more…)

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Undulating Periodization for Fitness Bootcamps!

Sunday, September 27th, 2009

Undulating Periodization Model for Boot Camps!

By Ryan Ketchum of Bloomington Fitness Bootcamps

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I know that BJ recently wrote an article on how he progresses his campers with an awesome and innovative periodization program using the 50-10 Bootcamp Dynamite interval workout music tracks and the new 30-30 Mayhem interval training music tracks. I think that this is an awesome way to help your boot campers see some great progress without plateauing!

I have recently been experimenting with using an undulating periodization model within our boot camps. Undulating periodization changes the rep ranges you are seeking to hit within your workout each workout. Our undulating periodization model uses the 50-10, 30-30 and 20-10 Ultimate Tabatas tracks each week to keep the boot campers bodies guess what is coming next.

We rotate three workouts through for four weeks of boot camp and then the movements and exercises change for the next four week session of boot camp. For each movement or exercises there are at least 3 progressions and regressions. This allows us to accommodate our brand new trial members and also give our veterans the punishment they need to see awesome results even after months and months of training!

Our program is set up so that Day One of each week uses a bilateral hip dominant movement, horizontal upper body push, horizontal upper body pull, unilateral quad dominant, and a core/cardio/combination movement. (more…)

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Getting Strong with Interval Training

Friday, August 28th, 2009

Getting Strong with Workout Muse Interval Training Music

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By Ryan Ketchum of Bloomington Fitness Boot Camp

I developed my passion for strength and conditioning in an atmosphere where we lifted heavy and we lifted heavy often.   During my time as a young athlete and then collegiate track and field athlete my time in the gym was spent getting as big and strong as possible.

Although my goals have changed and I am much more intelligent about my training now, I still have the urge to push some weight around, but I don’t have the time to spend hours in the gym lifting heavy.  Workout Muse allows me to mix my fast paced training style with the “heavy” lifting of my past with the new 30-30 Mayhem interval workout music.

We use the 30-30 tracks to incorporate more strength based moves that need adequate rest time to be performed optimally.  It is tough to jump squat at max intensity for 50 seconds or do 20 seconds of pull ups with 10 seconds of rest and repeat it all over again.   I can however incorporate about any strength or power based movement into a workout using the 30-30 Mayhem tracks.   It gives me just enough time to get in a quality number of reps with the necessary intensity and also rest long enough to recover for the next movement. (more…)

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Our Greatest Training Tool For Boot Camp Results

Thursday, August 6th, 2009

Our Greatest Training Tool For Boot Camp Results

By Ryan Ketchum of Bloomington Fitness Boot Camp

There are a lot of tools in our training systems at Force Fitness.  We use about everything that is effective to get the best possible results for our clients.   We try very hard to not pin ourselves down as being one type of training “guys”.  We are the guys that just want to get your results.  Everyone is just a little bit different and needs a little different tool to give them the most effective workout.

I can however say without a doubt that when under time constraints or running a boot camp that Workout Muse is our greatest training tool!   Workout Muse and the awesome interval workout music that allows us to use our imagination and creativity with all of our other tools.   It would be very difficult to coach a kettlebell swing, drop squat, medicine ball push up and other movements if I constantly had to watch a clock or count reps.

Not only do we use tracks from the awesome Boot Camp Dynamite Interval Training Training Music program but also the Ultimate Tabatas Interval Workout Music system and many other tracks like the Continuous 30’s Reggaeton soundtrack.   I am not sure what it is that makes working at max capacity so much easier when using Workout Muse, but I can honestly say that our boot campers’ results increased dramatically when we fully incorporated the system into our training. (more…)

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