Category Archives: Kettlebell Training

Kettlebell Training

HardCOREfunctional kettlebell training ideas nr. 1

HardCOREfunctional  kb training ideas nr. 1

I hope ya’ll are doing well. It’s time for some inspiration for the people looking for anTraining Inspiration w/ hardcore & functional idea for a training session. I’ll be posting something like this from time to time. So keep your eyes open.

What you see in the video was from when I was still doing legs one day and body/arm the next. It was part of the training, I did to work on shoulder stability for my collar bone injury. As you can deduce, I have changed things a little. I have started my old program with lighter weights.

For some of the ice skater I teach, who might find their way to this blog entry… notice the technique in the training. I did a different program than the edt’s that ya’ll do, but technique/ the weakest link principle decided when I stopped and rested. When there was not any more pop or spring in the drill anymore … I stopped. It was all about dynamic power not strength.My front squat is somewhere around 100 kilo’s depending on the day right now. What I did that day and on the days that I am looking to do something different is simple. The first set after warming up was around 20 reps, the next was ca. 15 and the last 2 were 10-12 reps. Nothing was carved into stone! when the pop was gone I stopped.

The training session is mostly for core and legs. I did some calf training as well.

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Any Hoo! That’s it for now, enjoy the sunshine  if you are in the Copenhagen area and have a great Sunday!

Chris Williamson

Fitness and empowerment via balance in life



Airport food with the Food Babe and an update.

hardcore and functional food talkI hope ya’ll are doing well. I ran across the blog entry below and thought it was appr. regarding the summer vacation. Many people are traveling and there are those who try not to feel badly because they eat the airport food or some other food.

It’s no secret that my family eats paleo’ish / primal’ish or just real food as it can said. Once you get used to knowing, how it feels to feel good because of the food you eat, it becomes hard to eat some junk that makes you feel badly. Gas, headaches, skin rashes, brain fog and asthma are just some of the different things people experience because of the food they eat.

If you take it a step further, there are things we can eat in the place of others to avoid the bpa and other chemicals we find in our food. The question is, how do we know what to look for? That’s where the “Food babe” comes in. Because of my day job and teaching the strength and conditioning classes for a sports club, I don’t get much time to just zap around Youtube, Facebook etc.. While enjoying a quite retreat I saw this blog post from the “Food Babe.” It’s worth the read. It seems that the foodies don’t have to fast during plane trips anymore.

She does good work. Check it out here.

Working the hours I work sometimes, it’s hard to get the training in that I used to do.hardcore and functional logo Also with the fact that I am doing more escrima training now as well. As a result, I squeeze a kettlebell complex in when I can. I’ll be posting a video on the blog next. It might give a few people some ideas. Once you look at what you have around you, you can find things to do to stay in “good working order.” There will be some more content put up to showcase some of the training, that I do for sports clubs and groups now. As I have mentioned, if your club is looking for a trainer to help with strength and conditioning of members, write an email and we can talk about the details.

That’s it for now, ya’ll take care.

C Williamson

What is an EDT?

What is an EDT?

hardcore and functional training terminologyI hope ya’ll are doing well. This blog post will be a kind of Terminology post for General Strength and Conditioning. There will be more as time goes by and as I get the chance to put them up. SOOOOO, if you have questions, now is the time to send them in. I’ll do my best to answer them.

EDT stands for Escalating Density Training. The idea is a given superset of exercises are performed for a set time. The idea is to increase the work performed over a set number of days. In a typical HardCORE class, the EDT is part of the training for at least two weeks. There are other versions of EDT in which there might not be a super set. A single exercise can be performed with in a set time. Regardless of the version, the idea is to perform more work by way of number of repetitions or by way of more weight as time goes by.

A typical HardCORE EDT could look like some of these examples:

  • 5 KB snatches, 5 single hand wings, 5 asymmetric squats. All done for 10 minutes.
  • 5/5 1/3 t-get-up, 5/5 renegade rows, 5 sprinters step ups
  • 8 sandbag overhead squats, 5 sandbag cleans, 10 push-ups

The mix of exercise used in an EDT can vary based on the goal. Full body training with in 1 or two EDT’s is an example. This version is what I am using at the moment with the ice skaters whom I teach 3 times a week. The more experienced you are the more you can build up training programs for specific goals. When training myself I have done full body training in a 15 minute EDT with 4 exercises.  In an advanced HardCORE class I used to teach at the WT Center, there were 15 minute EDT’s.

That’s it for now, I’ll keep this short because there will be more post of this sort in the near future.

Ya’ll have a great day.

 Balanced in Life and Training

C Williamson


Screen shot 2014-05-08 at 3.05.04 PMI hope ya’ll are doing well. You made it to my little site for fitness training and empowerment in your life. You’ll see some blog posts with different subjects and pages with information about training forms offered as well as instructor information.

The Fitness and empowerment blog is a work in progress. With that said/written, you will find  more information here as time goes by.

A good place to start is here ,where you can read a little about my self, Chris Williamson, who lives in the Copenhagen area. I’m a Texan who has lived here in the Copenhagen area for more than 20 years now.

Explore the Fitness and Empowerment Blog and have a great day!

Balance in Training and Life!

Chris Williamson