Reader - Did you run the kettlebell prep 17-Min “Gladiator Build” KB Complex that I sent you yesterday? That’s the first part of how this is set up. You see, in Gladiator Kettlebell, we use a four-day training cycle called the tetrad that dates back to ancient athletics and was described by Philostratus, who wrote about how athletes prepared for competition. Here's how it works: The first day, which was yesterday, was a sample of that. We do what is called a prep. It consists of short,...
2 days ago • 1 min read
There’s a certain feeling you used to have when it came to training. You didn’t overthink it; you just showed up, and you were ready to go. You felt strong, capable, and like you could handle whatever you threw at yourself that day. For many of us, that came from sports, the military, or just training hard in our 20s without much thought. Over time, that starts to change. Life gets busy, work and family take priority, you pick up a few injuries, and workouts become less consistent. Now,...
3 days ago • 1 min read
We had a great training session this morning at the studio. It was snatch day — and if you’ve never done a kettlebell snatch protocol built around hitting a target number on the minute, every minute, you’re missing out. It’s one of those workouts that looks simple on paper and humbles you fast. Here’s exactly what we did: —– KB Snatch Workout – 4.2.26 A. Turkish Get-Up + Waiter’s Walk — 3 rounds per side — 1 TGU up → waiter’s walk 30 seconds → 1 TGU down— Complete all reps on one side before...
4 days ago • 2 min read
Reader - Have you seen this yet? I launched something yesterday with one simple goal — help you lose up to a full clothing size in 28 days with kettlebells. It's called the 28-Day Kettlebell Gladiator Tetrad Challenge. It's called the 28-Day Kettlebell Gladiator Tetrad Challenge. And the system behind it is ancient. Roman gladiators trained using a 4-day cycle called the Tetrad, developed by Greek coaches and first documented by the philosopher Philostratus in one of the earliest known works...
6 days ago • 1 min read
**Quick note before we dive in: if you’re looking for a complete, kettlebell-friendly core program that’s easy on your back and takes 8 minutes or less per day, check out my 28-Day Lower Back Fix -> 8 Minute Lower Back Fix I was chatting with a client the other day. He was struggling with some nagging lower back pain. He was training consistently with kettlebells — which is great! — but then potentially undoing all that good work with a high-rep sit-up finisher after most every session. Now....
10 days ago • 2 min read
A lot of low back pain from kettlebell training comes down to one simple mistake… Letting the bell drift too far away from your body on the downswing. When that happens, it pulls you forward, puts extra stress on your lower back, and turns what should be a powerful hip movement into a strain on your spine. Here’s the fix: Keep the kettlebell close to your body as it drops back between your legs. Think “hike pass” like a football — not a big looping swing out in front of you. That one...
11 days ago • 1 min read
Hey Reader - Have you seen the new Action Hero Kettlebell Workouts for 40/50s+ bundle I have up this week? Click here to check it out (and grab your copy before the launch closes): –>> Ageless Action Hero Kettlebell If you've been thinking about getting the program, here are 15 reasons to stop thinking and just DO IT: 1. Build a strong foundation for life — Simple, effective kettlebell work that creates lasting strength and balance. (Rocky's Foundation for Strength) 2. Add lean muscle without...
13 days ago • 1 min read
I saw a clip recently of Tom Cruise training for the latest Top Gun. Doing things like: — Sprinting — Climbing — Hanging off airplanes — Doing all of his own stunts The guy is in his 60s. And you look at that and think… How is that even possible? Well—according to Dr. Google (lol) – his training approach likely plays a large part. My quick research says he does: — 3 days/week of strength work — 2 days/week of “fun”/adventure activities (running, hiking, climbing, kayaking, etc) —...
14 days ago • 1 min read
Jason Statham hit the nail on the head when he said: “Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.” …and this is exactly how the “Ageless Action Hero” trains. …and this is the exact philosophy behind Ageless Action Hero Kettlebell. Here’s an example of one workout from one of the ten kettlebell plans in the bundle. (This is not Jason Statham’s actual...
16 days ago • 1 min read