Jon Hinds used is experience with professional baseball and basketball players to design a Kettlebells workout.

“This training worked so well and prepared me for one of my best days as an athlete.”

As a top-level competitor in mixed martial arts or grappling, you have to be in amazing shape. I was in great shape while training Brazilian jiu-jitsu under Rickson Gracie in Los Angeles, but I wanted to be in the best shape possible when training for the International Championships.

Since I was also a strength coach for an NBA team, I knew how to take my training to the next level. My teammates and I trained fighting techniques and full-body exercises with high-intensity interval training or (HIIT) as it was known in the early 1990s. We would do a circuit with 20 reps of each technique or exercise, going through the circuit as fast as we could. It worked great, helped my teammates perform at their highest level and catapulted me to gold medal-finishes at the Rickson Gracie Championships and the Pan American Games.

This training worked so well and prepared me for one of my best days as an athlete that I wanted to continue with it when I moved back to my hometown of Madison, Wis. So I named this workout, the 15/15 Workout™, which I believe is the single best 10-minute workout you can do for total strength and stamina.

Jon Hinds works his magic on the Power Wheel, where he crawls for 50 yards at a time.

After the World Trade Center attack on 9/11, a few students from my gym and I decided to raise money by doing 1,000 push-ups in under an hour. Using the 15/15 Workout™, I did 1,000 push-ups in 40 minutes (my goal was to beat Jack LaLanne’s 1,000 push-ups in 23 minutes). To attain this goal, I did alternate reps of 12 and 13 push-ups a minute equaling 25 reps a minute and achieved the 1,000 in less than 40 minutes.

Here is how the 15/15 Workout™ is done; 15 seconds of work, 15 seconds of rest for a total of 10 minutes. It’s that simple. The 15/15 Workout™ works so well at increasing power, strength and stamina you can incorporate it with all forms of exercise—chin-ups, kip-ups, cleans and presses with kettlebells, tires, sandbags, rocks, swings, plyometrics and, of course, BJJ technique.

My absolute favorite 15/15 Workout™ is double Kettlebell Cleans and Presses for 10 minutes. You can get started by doing the following:

15/15 Workout™ Using Kettlebells

If you don’t have Kettlebells, get them from our Web Site at www.monkeybargym.com. Also, purchase a Gymboss timer from our Web site.

If you already have Kettlebells and a timer, chalk up the bells and set your timer for 15 seconds of work and 15 seconds of rest for 10 minutes or for 20 sets, 2 sets a minute. Warm up until you’ve got a good sweat with a specific warm-up of cleans, presses and other types of warm-up drills.

Decide if you’re going for pure power/endurance by using your max load for sets of 1-4 per set; going medium heavy with sets of 5-6 per set; or going for endurance with sets of 7-8 per set.

Start the clock and begin.

* DO NOT HIT FAILURE on your first couple of sets. You’ll crash and burn!

* Match that same amount of reps every set until the 10 minutes is up, even if it means going over the 15-second mark.

* Do your first set from 0-15 seconds on the timer; rest from the 15-to-30-second marks, and do the second set starting at the 30-second mark and rest from the 45-to-60-second marks. Repeat this scenario, hitting all your reps in 10 minutes. Then each week as you repeat this workout, do your best to beat your previous total reps.

15/15 Workout™ Using the Power Wheel

The Ultimate Core Workout

Alternating Power Wheel www.monkeybargym.com crawling and leg curls as fast as possible for 150 yards crawled and 75 leg curls.

* Start with the Power Wheel on your feet in the push-up position and then crawl for 50 yards, roll over and lie on your back and do 25 leg curls.

* Repeat these two exercises for 40 yards and 20 curls, 30 yards and 15 curls, 20 yards and 10 curls, then finish with 10 yards and 5 curls for totals of 150 yards crawled and 75 leg curls. Then try to beat your total time each week!

This workout will put you in amazing shape. Increase your reps each week and then bump up the load when you exceed 80 reps in 10 minutes.