Arlington, Virginia's Oldest and Finest School of Traditional Chinese Martial Arts . . .

White Birch Kung Fu, Tai Chi, and Kettlebell Gym

Gold Medalist Rob LaPointe's Classes Get You Lean, Strong, Fast, and Focused with "Old School" Training Methods Straight Out of Kung Fu/Tai Chi History
(oh yeah, he also offers morning classes in yoga, and evening classes in an unusual kind of free weight lifting called Russian kettlebell)



The Old Time Training Secret That Puts
Those “Shiny Machines” to Shame

Does the Gym bore you?  Do you feel like an idiot on an infomercial doing Bowflex?

You’re not alone.  But there’s good news.  Arlington has been home to a small, neighborhood Kung Fu & Tai Chi school since 1989 and this friendly, little school . . . focuses entirely on “Old School” traditional training methods.

At White Birch you can forget wearing Spandex because you’ll be lifting Russian Ketttlebells and good old Sandbags for the most demanding, fun, and beneficial workout of your life.

And get this, the routine rarely lasts over half an hour.  If you can go longer, you either need to lift heavier loads, cut your rest period, or both.

“But I don’t use “Shiny Machines,” I use dumbblells.”

That’s a move in the right direction, but you’ll get more benefits with Kettlebells and Sandbags. Here's why . . .

  1. Off-set center of balance forces your stabilizer muscles to fire harder making you stronger.
  2. The “uncooperative” nature of sandbags recruits and builds more muscles so you burn more fat
  3. “Lever Changing” and “Bottom Up” lifts allow you to extend the life of a given weight so you can challenge yourself at one weight for a longer time.
  4. Dumbbells have a pokey thing sticking out each side, making some lifts uncomfortable and even dangerous.  Kettlebells and Sandbags don’t.
  5. Sandbag training is the most functional lifting you’ll ever do.  Neither a machine nor a dumbbell will prepare you to pick up a struggling toddler.
  6. No one is sure why, but Kettlebells and Sandbags are fun . . . especially the Sandbags.
  7. Importune loading combines balance, flexibility and core strength benefits  to a degree dumbbells and machines can’t touch.

The following appeared in the Northern Virginia Sun:

Forge A Fighter's Physique with The Russian Kettlebell

When Arlington martial arts instructor Rob LaPointe bought a Russian Kettlebell a few years ago, he had no idea it would become the cornerstone of his personal fitness routine, and a fixture in the weekly schedule at White Birch Kung Fu & Tai Chi.

"A workout of 100% bodyweight exercises bores me, so I wanted to add some weight lifting. What I ended up with is more than I thought possible," says Rob. "The Kettlebell combines functional strength, full-body flexibility, cardio conditioning, muscular endurance, and balance. It gives me the explosive movement I need for Kung Fu and ten times more than anything I ever got at the Gym."

Rolling Stone Magazine called the Kettlebell the "Hot Weight of the Year." And why not? The Kettlebell adjusts your body composition in whatever direction is required. If you're skinny, you'll get full shoulders, cut abs, toned thighs and overall wiry strength. If you're overweight, the Kettlebell will hack away fat and give you a waistline to take to the beach.

6 Things Kettlebells Will Do for You

  1. Increases your flexibility by working the entire body
  2. Builds your ballistic strength for explosive movement
  3. Prevents injury by strengthening tendons with "importune loading"
  4. Improves your breathing control with Russian "Power Breathing"
  5. Optimizes your heart and lung function
  6. Boosts your metabolism for extra fat burning 24/7

Arlington Statistician Ed Mulrow took up Kettlebells at White Birch at the beginning of the year.  Here’s what he says:

"This is the best I've felt in years, and I've lost weight as well. It's a great all-around workout that anyone can do. Workouts vary from week-to-week so the boredom that accompanies other training routines I've tried doesn't set in. With exercise names like "The Gladiator," "The Turkish Get Up," and the "Cossack Stretch," what's not to love? My wife is so impressed with the fact that I've kept up with the workouts that now she wants to give it a try."

The class, with an average age of early 30's, is almost evenly divided between men and women.

Robin Davis started with a friend, and is hooked:

"In a regular gym, the workout was always up to me, so I never really pushed myself. The Kettlebell is different, it's a class - complete with warm ups, stretching, a mix of body weight exercise and kettlebell, and there's a different routine each week. Plus, the exercises are so unusual they really challenge me and hold my interest. Since I began, my energy level during the day is higher, and my concentration has improved. This is a routine I can really stick with."

Kettlebell classes are small - usually fewer than 8 people, but they're filling fast. To try a Kettlebell Introductory Course, call us today at (703) 920-9746.

Rob,

A note of thanks regarding the kettlebell classes at White Birch. The kettlebells give me the whole body workout I was looking for.  The workout tones and strengthens every major muscle group.  Whether you want to toughen up to withstand the attacks of your opponents or dish out some punishing blows of your own, every fighter can improve their performance with the kettlebell work out.  And for us old dudes just trying to stay fit, the kettlebells really get the job done.

Thanks, Zack

I started off with 33 lb. kettlebells and was at 45 after a week.  3 weeks after that I was at 55 lbs.  I like kettlebells because the routine is always different and I got immediate results.  Also, it's better and more fun working out with a small group instead of going to a crowded Gym and feeling alone.

Eric Flores

I kettlebells and sandbags because they're not machines.  Plus the workout is a great stress reliever.

Emily Phillips


Sandbags - The Ultimate "Uncooperative" Weight - Will Boost Your
Functional Strength and Challenge Your Patience!

David performs a standard Get Up with the 75 lb. bag for balance, stamina, and perseverance

Eric does the Gladiator with 25 lb. bags for core body strength and balance

Let the Circle give you total body fitness and a fun workout!

©Copyright 2007, White Birch Kung Fu & Tai Chi