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Coach Tran
NYC
I help you feel, look, and move better with or without clothes.
Interests: literature, health, martial arts, chess, films, psychology, religion, philosophy, science, fitness, arts, kettlebell sports
Recent Activity
"Coach Tran, I'm having a hard time keeping my legs straight on leg swoops. any tips?!" Rosa Chun Coach Tran: Break it down into quarters or halves. Dont rush it. Trace the movement slowly at first to see where the weak links are and go from there. You may have... Continue reading
Posted Mar 19, 2010 at Coach Tran
Question: "I agree with you intention but in my case, wonder where to draw the line between being altruistic and self-protecting." Answer: click on this link. http://bit.ly/cG1Jkc Continue reading
Posted Mar 19, 2010 at Coach Tran
March 18, 2010 Thursday Exercise Selections: Gymnastic Deck Squats box jump Single Leg Squats on box Assisted Band Gymnastic Natural LEG Curls (NLC) Front Levers Tuck Exercise Protocols: Deck Squats box jump 1,2,3,1,2,3 (ladder sets) Single Leg squats on box 1,2,3,1,2,3 (ladder sets) Assisted band Gymnastic Natural Curls 5X5 Band... Continue reading
Posted Mar 18, 2010 at Coach Tran
Wednesday, March 17, 2010 Exercise Selection V-Sit Ups Straddle Arch Ups L-Sits Exercise Protocols 5 sets of 5 reps of straddle V Sit straddle 5 sets of 5 reps of Arch Ups 10 sets of 6 sec isometric hold for L Sit Alternate dynamic movement with isometric; rest 30 sec... Continue reading
Posted Mar 17, 2010 at Coach Tran
March 8, 2010 Monday Workout #1 Exercise Selection Extreme Ring Bulgarian Rows (XRR) with a weight Vest feet and calves on Stability ball Weight Chin Ups (WVCU) Ring Back Lever flat back (RBLL) Exercise Protocols 5x5 XRR 5X5 WVCU 10 sets of 6 sec isometric hold for RBLL Alternate dynamic... Continue reading
Posted Mar 15, 2010 at Coach Tran
March 14, 2010 Sunday Exercise Selection Weight Vest Extreme Ring Bulgarian Push Ups feet/shin on stability ball Weighted Vest (15lb) Dips Super-Band assist Planche Frog arm straight Exercise Protocols 5 reps 5 sets for WV Bulgarian Press and Dips 10 sets of 6 sec isometric hold for Super Band assisted... Continue reading
Posted Mar 14, 2010 at Coach Tran
My Friend CST Head Coach Ryan Hurst crushing the ring. He makes this looks easy, but it is not of course. I need to up my game. Great inspiration, Coach Hurst! Continue reading
Posted Mar 12, 2010 at Coach Tran
March 11, 2010 (Thursday) Exercise Selections: Kettebell Jerks 12k Resistance Band KB Swings 12K Exercise Protocols: 6 min timed set, 10 reps per min (jerks) 5 sets of 20 sec work, 1 min rest (resistance band KB swings) Worked Done: 60 reps 100 reps swings Rate of Technique: 7 Rate... Continue reading
Posted Mar 11, 2010 at Coach Tran
March 10, 2010 (Wednesday) #2 Exercise Selection: Snatches with 12k KB Super Band Single Arm Bumps with 12k KB Exercise Protocols: 6 min sets, 3 min left and 3 min right, 15 reps per min (snatches) 10 min set (total), 5 sets left and 5 sets right, 20 sec work/30... Continue reading
Posted Mar 10, 2010 at Coach Tran
Wednesday, March 10, 2010 Exercise Selection V-Sit Ups Straddle Arch Ups L-Sits Dragon Flags Exercise Protocols 5 sets of 5 reps of straddle V Sit straddle 5 sets of 5 reps of Arch Ups 5 sets of 3 reps for the Dragon Flag 10 sets of 6 sec isometric hold... Continue reading
Posted Mar 10, 2010 at Coach Tran
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In the late afternoon, I did some Intu-flow (joint mobility), AI stretches, Passive Stretches, and some light shadow MA boxing. I mixed it up. My body feels great and ready for tomorrow work. I am happy with my current exercise program. I believe my secret of vitality, health, and increase sense of self-awareness comes from my years learning Coach Sonnon's joint mobility program (Warrior Wellness), (Intu-flow), and (Ageless Mobility). When it comes to joint mobility and health Coach Scott Sonnon is my go to expert. Thank you for reading my blog. Your attention means a lot to me. Continue reading
Posted Mar 9, 2010 at Coach Tran
via www.youtube.com This guy is the WORLD's Champ in the Kettlebell Sport. Continue reading
Posted Mar 9, 2010 at Coach Tran
Come watch some of the most fit people on the face of the planet test the very limits of Human Work-Capacity and Power-Endurance on Manhattan’s chic upper west side at Reebok Sports Club/NY 160 Columbus Avenue at 67th Street . If there ever was a perfect place to hold a... Continue reading
Posted Mar 9, 2010 at Coach Tran
March 8, 2010 (Monday) workout 2 Exercise Selection Jerks 12k prograde Kettlebell Single arm Clubbell 25lb Mills Exercise Protocols Doubled Jerks: 12 reps per min/ 30 sec rest / 8 rounds Clubbell Mills: 12 per min / 30 sec rest/ 8 rounds Work Performed 96 reps of Jerks 96 reps... Continue reading
Posted Mar 8, 2010 at Coach Tran
March 8, 2010 Monday Workout #1 Exercise Selection Extreme Ring Bulgarian Rows (XRR) with a weight Vest Weight Chin Ups (WVCU) Ring Back Lever flat back (RBLL) Exercise Protocols 5x5 XRR 5X5 WVCU 10 sets of 6 sec isometric hold for RBLL Alternate dynamic movement with isometric; rest 30 sec... Continue reading
Posted Mar 8, 2010 at Coach Tran
UPS Shipping Details UPS 2nd Day orders will ship the following business day (Monday-Friday, excluding weekend and UPS shipping holidays) after the order is placed. You can expect to receive your package 2 business days after your order is shipped (per UPS Shipping protocol). Vibram does not control the shipping... Continue reading
Posted Mar 8, 2010 at Coach Tran
March 7, 2010 Sunday Workout #2 Exercise Selection Double Snatch 12k prograde Kettlebell Single arms Clubbell 25lb Mills Exercise Protocols 12 reps per min snatch set (8 rounds) 30 sec rest in between rounds 8 reps per hand swipe (16 reps total per min) 10 rounds 30 sec rest in... Continue reading
Posted Mar 7, 2010 at Coach Tran
March 7, 2010 Sunday Workout #1 Exercise Selection Weight Vest Extreme Ring Bulgarian Push Ups Weighted Vest (15lb) Dips Super-Band assist Planche Frog arm straight Exercise Protocols 5 reps 5 sets for WV Bulgarian Press and Dips 10 sets of 6 sec isometric hold for Super Band assisted Planche Straight... Continue reading
Posted Mar 7, 2010 at Coach Tran
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The primary energy systems behind "Kettlehell" is the anaerobic and aerobic energy system. This simply means one system (aerobic) is for endurance 5 min or hours at moderate to low intensity work and other (anaerobic) is for moving moderate to heavy objects for a duration of 1-3 min. For example,... Continue reading
Posted Mar 5, 2010 at Coach Tran
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March 5, 2010 (Friday)After a week of hard work, it is time to rest and recover from it. I have two days of rest and I will make the most of it today. I will be focusing my Intu-flow and Prasara Yoga for the next two days. This rest to... Continue reading
Posted Mar 5, 2010 at Coach Tran
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March 4, 2010 Thursday Exercise Selections: Gymnastic Deck Squats with a Jump with Weighted Iron Vest (SQWJ) Single Leg Squats: with Weighted Vest Clubbell 25lb Single Guard Side Step Pendulum (GSSP) BRUCE LEE's "OutSide" (BRO) Assisted Band Gymnastic Natural LEG Curls (NLC) Front Levers Tuck Exercise Protocols: SQWJ 10 reps... Continue reading
Posted Mar 4, 2010 at Coach Tran
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via www.ironwoodyfitness.com I think this site offers reasonable prices for rubber band products. Perform better is just too expensive. Bands are good for pre hab, speed, agility, endurance, strength, and flexibility/mobility training. They are also good for assisting or adding resistance to your current exercises. Make sure you check your... Continue reading
Posted Mar 4, 2010 at Coach Tran
Wednesday 03-03-2010 #2 Exercise Selection: Double Snatch 12k prograde Kettlebell (DKBS) Clubbell© 25lb Swipe (single arm work) Exercise Protocols: 12-15 reps per min (double snatches) 10 rounds and 1 min rest in between rounds (double snatches) 8-10 reps per min (single arm swipe) 10 rounds 1 min rest in between... Continue reading
Posted Mar 3, 2010 at Coach Tran