80. Kettlebell Training For Athletes

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80. Kettlebell Training For Athletes

 

 

CATEGORY: Sports & Recreation 250 Courses

COURSE NUMBER: 80

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

CERTIFICATES DELIVERY: In 48 hours

BOOKS/ MANUALS: Pages

Syllabus

An Introduction to Kettlebells . . . . . . . . . . . . . . . . . . . . . . . . . . . . ix

1 WEEK 1:
BUILDING THE FOUNDATION 1
Deadlift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Squat-Pull. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Two-Hand Swing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Bent-Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Two-Hand Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

2 WEEK 2:
INTRODUCTION TO POWER MOVEMENTS 11
One-Hand Swing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Single Snatch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Double Clean. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Single Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

3 WEEK 3:
HEAVY HITTERS . . . BEEFING UP BALLISTICS 21
Single Clean . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Double Snatch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Sidewinder. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Side Shuffl e. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Double Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

4 WEEK 4:
DEVELOPING COORDINATION AND RHYTHM 33
KETTLEBELLS WILL MAKE YOU A
BETTER DANCER (NOT REALLY)
Double Swing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Alternating Clean. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Double Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
One-Stays-Up Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Double Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Single Floor Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

5 WEEK 5:
A QUICK CHANGE IN DIRECTION 45
Kettlebell Back Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Kettlebell Pass . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Figure 8. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Squat-Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Double Floor Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

6 WEEK 6:
COMBINATIONS 55
A DROPKICK TO YOUR WHOLE SYSTEM
Double Clean-Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Double Clean-Squat-Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Kettlebell Push-Up–Row. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

7 WEEK 7:
BIG AND BALANCED 63
Double Snatch–Overhead Squat . . . . . . . . . . . . . . . . . . . . . . . . . 64
One-Stays-Up Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
Alternating Press-Up (from Floor) . . . . . . . . . . . . . . . . . . . . . . . 68

8 WEEK 8:
TOTALLY TWISTED TRAINING 71
One-Hand Swing (Refresher). . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
Side Bend. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Get-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Stand-Up (from Knees). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
Double Snatch (Refresher) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
One-Stays-Up Floor Press (into Leg Raise) . . . . . . . . . . . . . . 81

9 MORE KETTLEBELL MOVEMENTS 83
Walking Swing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Kettlebell Crawl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Bottoms-Up Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
Overhead Towel Swing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
Pullover. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
Hammer Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93

10 GOAL SETTING 95

THE BIRTH OF THE BABY
Can an Athlete Ever Be Too Strong? . . . Maybe! . . . . 97
Progressing with Kettlebells . . . . . . . . . . . . . . . . . . . . . . . . . 98
Putting It All Together: Basic Program Design. . . . . . 102
Incorporating Kettlebells into an Existing
Training Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111

11 SAMPLE PROGRAMS FOR

FOOTBALL AND SOCCER 115
Football . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Soccer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121

12 SAMPLE PROGRAMS FOR

WRESTLING/GRAPPLING AND KARATE/
STRIKING SPORTS 129
Wrestling/Grappling. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131
Karate and Striking Sports. . . . . . . . . . . . . . . . . . . . . . . . . . 137

13 SAMPLE PROGRAMS FOR

BASKETBALL AND BASEBALL 147
Basketball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148
Baseball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155

14 SAMPLE PROGRAMS FOR

TRACK-AND-FIELD SPRINTERS,
LONG-DISTANCE RUNNERS, AND
THROWERS 163
Sprinters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164
Long-Distance Runners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171
Throwers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176

15 TOTAL CONDITIONING FOR

MILITARY, FIRE, AND LAW-ENFORCEMENT
PERSONNEL 183
Basic Training: Avoid Local Fatigue,
Build Volume . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185
Advanced Conditioning: Moderate Intensity/
High Volume . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187
Fighting Fit: High Intensity/Moderate Volume. . . . . . 188
R&R: Low Intensity/Low Volume. . . . . . . . . . . . . . . . . . . 190

16 DRILLS FOR

INDIVIDUALS, TRAINING PARTNERS,
AND TEAMS 193
Buffet Workouts: A Little Bit of Everything . . . . . . . . . 193
Killer Circuits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194
Kettlebell Duals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 197
Circle of Pain: The Becker Bucket . . . . . . . . . . . . . . . . . . 197
Conclusion: At the End of the Day . . . Kettlebells . . . 201
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 203

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