Get it on Caveman training, Amazon Kindle or paperback Master The Basic Kettle bell Swing Learn how to safely and effectively execute one of the most important kettle bell exercises. Get it on Caveman training, Amazon Kindle or Paperback Master The Kettle bell Clean Learn how to safely and effectively execute one of the most difficult and important transitional exercises in kettle bell training.
This purchase includes a copy of the 200+ page e-book and 2+ hour instructional video in streaming format. Awesome kettle bell complexes to keep your training fun and exciting.
The kettle bell swing, burn fat and build muscle at the same time. Straight to the point information and photos that will have you safely swinging and working out with a kettle bell in no time.
This book breaks down the technical aspects of the kettle bell clean exercise into easy to comprehend explanations. Pick and learn the exercises that fit your goals whether cardio or strength.
Over 440 pages filled with photos of kettle bell exercise, basic descriptions, and bonus videos. The workouts vary from cardio, strength, mobility, to endurance.
This is not some hocus-pocus I put together for you, these are the moves and fundamentals I use regularly, this is what I will keep using to maintain and improve my mobility till the day I leave this earth. It’s 2019 and I’m 45, I move better, I’m stronger than I ever was, I still submit people half my age when I participate in Brazilian Jim Jitsi, and I lift more than most 18-year-olds.
After purchasing, you'll have direct access to download the book from our website. If you prefer a hard copy/printed version or Kindle, you can also purchase this book on Amazon.com.
There is also the option to join our online snatch camp and be mentored by the author himself. The ‘Rite of Passage’ is a classic program designed to get you both strong and extremely well conditioned at the same time.
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You can just follow the links to the YouTube videos to get the basic understanding. I heard Pavel on a Tim Ferris's podcast earlier this year and was enamored with his honesty, thoughtfulness, subject expertise on all things' strength, and his dry and biting humor.
I figured I would give his book a shot, so I ordered the digital copy from Amazon. Before I read this book, I knew what a kettle bell was from seeing them in the gym, but I had no idea why I would ever want to use one and what to do with one once I picked it up.
After I finished Pavel’s book, I was eager to start my training. Turns out, I was missing out on a huge opportunity to help my strength, coordination, and flexibility.
Turkish get-ups: 5 sets of 1 rep on each side (Left, Right) You can do this workout 3-6 times per week, and if you only do swing & get-ups, you will still see results.
You don’t have to be super dedicated, i.e. 6 days per week, to see results. If you’re interested in hearing more, please ask me via comment or email me at email@example.com or find me on Twitter @markleyjr.
One of the things I like to tell the ROC participants on Day Three is simply this: “It’s not where you start, it’s where you finish.” The hard travel to the facility, the rough nights in a strange hotel, the 12-hour days and the ruined hands are part of the past.
My approach to prepping participants is straightforward and simple: follow the Rite of Passage. But, as we recently reviewed our last successful ROC Level I Certification, the group that meets with me five or even seven times a week began noting the small, but important additions that put them over the top.
Mike Brown’s extensive notes (included herein) provided the “black and white” of our journey and it was my job to flesh out the thinking behind this approach. Both in terms of time and density of training, a lot of work needs to be done.
The ROC Level I Certification is a three-day intensive, technical practice. Mike : I arrived at the first day of the cert with an abundance of energy.
I had put in seven weeks of focused training and knew I had built up enough physical and emotional momentum to drive me through the weekend. My thoughts were clear because I had a checklist of what I needed to do to overcome each test.
I didn’t feel a sense of nervous apprehension, but rather a joyful urge to strain and learn. I have had the great honor for the past few years to welcome a number of interns into my gym, training halls and home.
As we don’t always have a perfect option in terms of sports schedules and certification weekends, we have had to trust the process of accumulating the qualities needed to pass the ROC, the “quick” process of intensifying the training for the weekend, and the ability to transform that base of training into a ready athlete and student. As I review the plan, I am reminded of the dozen or so trainees who have marched through this strategy.
For men who are lighter, the ‘bell’s weight can be an issue. If the candidate passes the strength tests and has a good attitude, it is my fault if the person fails on the technical aspects of the six moves.
You must be in good enough shape to complete the workouts and stay mentally focused during the teaching sessions. I suggest that for any event you have on your horizon, count back the weeks and plan well.
If you are getting married in June, use those popular monthly and weekly checklists to plan all those details. A quick point: If you have read my work, you will note I generally don’t believe in peaking.
Hand care: This is the week we can not have tears and rips. The swing load is light, so do whatever you need to do on a daily basis to address hand issues.
Under the stress of the weekend, digestion and elimination issues become increasingly important. Chuckle away at this advice, but you won’t be laughing if you ignore it.
Don’t experiment with new foods or eat at the vendor with a discounted price on “day-old sushi.” More than one candidate has failed due to poor food choices. If you are flying in, drink a lot of water and spend some time moving around when you land.
Be sure to have two alarms to wake up and bring eye shades and ear plugs in case you get lucky enough to room on the same floor as a high school basketball team. Build a checklist: chalk, tape, band aids, first aid stuff, cash, towel, protein shaker and protein, several pens, food, snacks, water bottle, extra shirt (trust me on this one) and coffee drinks in a can.
1/1×5 get-ups, vary the load up from water glass to snatch bell 100 swings (any set and rep scheme) We approached the last weekend before the ROC cert as a time to let all the work of the past six weeks “settle.” Saturday and Sunday were opportunities to come into the gym, do two of the most important movements and get a sense of easing off.
Go to the gym, and do correctives and foam rolling to keep mentally prepared These two days insured complete recovery from the training of the past months.
This is from Coach Ralph Vaughan’s “Two Day Lag Rule,” and we decided to toss in an additional off day to allow the load of work from Friday and Saturday not to be encumbered by any exhaustion for Thursday. It also gives the traveling person a free day, so you can apply this idea no matter what the situation for the Cert.
I agree with the great Tommy Kong that it is best to be a touch under trained than at all over trained. The key to thriving the ROC, not just surviving, is to train for a few years and have all your qualities at a high level.
I strive to teach a lot of things from the Olympic lifts and power lifts to the kettle bell moves and planks throughout the year. Our general approach to training is “Easy Strength,” where we pick movements we wish to improve and do them.
The simplicity and logic of that statement frightens me as it is the truest thing I can write. I expect all my students to be in solid general shape throughout the year.
If you can remember this little axiom, it might save you: “Always try to be three to six weeks from top condition.” Now, this is vague and obviously students of Marty Gallagher use 12-week cycles and some sports need more time to peak, but the concept is to maintain and retain solid conditioning most of the time.
Press and pull (1,2,3) x5 Week 5: 5 minutes of snatches at 50-60% effort. We felt we needed a refresh day, so get-ups were subbed for presses.
There is nothing new or revolutionary; just five days a week of hard, focused training. Treat each training session as an opportunity to assess.
The snatch test requires only 100 reps. By practicing those reps with a light ‘bell, we are able to come up with the answer to the question: What is the issue? This builds confidence and momentum without taxing the system.
The Rite of Passage calls for snatches at 50% effort on Monday. During the first week test, I managed 80 hard reps in five minutes.
The assessment we made that day was that I was more than ready for the snatch test without ever going to the limit in training. We take an Easy Strength approach to building up snatch performance.
A problem I see often is people try to train to their limit each and every snatch practice. Build confidence and smash your rep barrier on test day.
Two issues arise whenever I see or hear about preparation for the snatch test. First, the snatch test isn’t a problem for a lot of people and I need to make that clear: The men and women who show up with a “big engine” and years in the weight room tend to blow the test apart.
The snatch test can make a person have a “speed barrier.” In throwing, there comes a time when you believe you gave it your all and the implement goes a certain distance. In the snatch test, it breaks my heart to hear people come up to me on Day One of the certification and say: “My best is 81 reps in five minutes.
In our method, I am asking you to discover whether your issue is lungs or guns. If the set is easy as can be, we have a “guns” issue and that means more presses and more swings.
I have no issue with strength and conditioning workouts for team sports being a bit hectic. Tumbling runs mixed with Olympic lifts and some general body weight work reflects what goes on in most team sports.
For an individual sport athlete who performs in silence, the strength coach would find value in programming movements that take focus and attention. In addition, some events, like the shot put, allow a lot more rage in performance.
Workouts and rest periods that reflect game pace I first learned about this from Ethan Reeve, the stellar strength coach at Wake Forest.
If you compete in a sport with no rest, like wrestling or Ultimate Fighting, keep moving at a high rate the whole workout. Track and field athletes might find longer rest periods appropriate to the long waits they experience between rounds in many of the events.
More can sometimes even hurt performance and ruin careers. It is “appropriate practice.” This concept separates the elite coach from the rest of the pack.
I managed between 10 and 15 reps during the next three press days (light, medium and heavy). I would have been just fine with this if I had been taking a longer-term approach to building my press volume.
The problem was the ROC weekend demands the ability to handle a ton of volume. We decided it would be wise to drop to the lighter ‘bell and focus on volume and density.
This course correction was made with the goal of passing the certification in the forefront. So, there is not good or bad decision here, but Mike was focused on passing the ROC, so he humbled himself and took care of the goal.
This reminds me of something Dick November used to tell about how he dealt with people who went to camps or listened to other coaches: “What they taught you am fine. Inside the OTP Vault, you’ll find over 20 articles and videos from leading strength coaches, trainers and physical therapists such as Dan John, Gray Cook, Michael Boyle, Stuart McGill and Sue Alone.
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