Ken Weister, LLC

What I Do: I received this message on my way to training this morning after working with this client for the first time the day before. We actually had not met until the workout. She had booked a session online from reading my bio and thought I was what she was looking for to get results.... The feeling was mutual - I thoroughly enjoyed training her and outlined a plan for achieving her goals. We discussed details on moving forward and the rest will soon be success.

I will have the honor of working the corner (What I DO) for the RFC Fight Team who will be competing in a number of bouts at this great event.

From the brutally honest T Nation Instagram page: https://www.instagram.com/testosteronenation

HIGH INTENSITY BACK TRAINING Here is my most recent Back training session from this past Saturday. This was my second time hitting Back that week and it finished out week 6 of my current training phase. In this one the focus was on all row movements.... The design was on the Main Movements to work up to two all out sets to failure. Then on last set use a past failure intensity technique. Additional rows were performed for specific purposes. I use these very methods with my clients as well to achieve the results we do. Soundtrack is provided by one of my favorite groups and top selections for training - Halestorm. #Back #backtraining #backworkout #backrows

Shadowboxing and Airdyne Bike HIIT Session HIIT (High Intensity Interval Training) is one of the most effective methods for performing cardio/conditioning. This type of training is done by doing a prescribed amount of time at an easy to moderate pace, then working at all-out intensity for the same or a different period of time. You would repeat this for the total determined time.... You can choose from a variety of equipment, activities, etc. Here are some of the ones I have found to work best: - Running/Sprinting - Airdyne Bike - Stairmill - Precor/Elliptical - Jump Rope - Shadowboxing - Padwork or Punching Any Heavy Bag - Stairclimber - Ergometer - Sled/Prowler An excellent option that I have used myself and with clients is to combine activities - doing one thing for the easy/moderate part and another for the high intensity bout. Here is a combination I have been using successfully for a couple years now: Shadowbox (moderate) Airdyne Bike (all-out intensity) This was a 12 min session done with the protocol of 1 min for each in the sequence. If necessary, the Airdyne bike can be substituted with whatever works for you. One of the many great things I love about Shadowboxing is how it can be mixed in with countless fitness programs to develop skill and break the monotony. Enjoy!

From the occasionally satirical T Nation Instagram page: https://www.instagram.com/testosteronenation

BOXING Training: Following Up Counters In my recent boxing videos I have shown you slipping and counter punching. Now we are going to follow up some basic counters with a punch combination. #Boxingcoach #Boxingtraining #Boxingdefensivedrills #Boxingcounterpunching... #RFC #Realboxingtraining See more

This is from my last arm training session. These are Swiss Bar Decline Triceps extensions. Key Points: The chains serve two major purposes:... As the bar is lowered the chains deload the weight and this feels so good on the joints. Triceps respond greatly to chains and bands being added to extension and press movements. Arms need direct work to be fully developed. The degree of results you want will determine how you program the training. Boxers and any other type of Strikers - This is excellent for your arm work. I use these same concepts, principles and cool toys in the training of my clients.

Concerned about Training due to Virus Both facilities I coach at are throughly sanitized, however should you have a concern there is plenty to do on the grounds. Message Me for More Details.

Anyone looking to get the kids or themselves involved in boxing or fitness training? Felicia jumping rope & hitting the bags while wearing her safe & stylish McKinley Dragons Mask & shirt in the kids class.

The REAL REASON YOU Should Clean After Training.

Get The Devices Out and The Handwraps/Gloves On Their Hands!

Some of the promo shots done for the businesses. Taken by my fiancé and partner in everything. For my career up to now and moving forward will continue to walk the walk when it comes to what I coach.

Bringing the offense in this instructional. Here is a 4 punch combination of punches and some additonal techniques you can add to give more variety to your arsenal. #boxingcoach #boxingtraining #boxingcombinations #boxingcombos #realboxing #phillystyleboxing