Kettlebell Power And Speed Formula Ebook
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1 Kettlebell Power And Speed Formula Ebook Brandon Richey and Brad McLeod CrossFit Grinder June 8, 2013 For More Information Check Out Brad And Brandon s Web Pages At: &
2 COPYRIGHT 2013 BRAD MCLEOD & BRANDON RICHEY ALL RIGHTS RESERVED This document and all related documentation is proprietary and is the property of Brandon Richey and Brad McLeod and may not be copied, sold, transferred or otherwise disposed of without the written permission of the owner(s). Why Train With Kettlebells? Kettlebells are a tremendous training device. Because of the design of this strength training tool much of the training involved in lifting with it is dynamic in nature which means you have to train by utilizing movement patterns. The kettlebell swing is a dynamic lift which involves being able to swing the bell from between your legs up to just below chest level. Because of this type of movement and other related dynamic kettlebell lifts it is effective in training your body to produce force rapidly which in turn is essential for speed and power development. Of course the development of speed and power is essential for the purpose of sports performance. Why Train With Agility Ladders And Cones For Athletic Performance? Like kettlebells, agility ladders, cones, hurdles, etc. are all training devices that foster the development of speed and agility. These training devices are designed for the purpose of helping you to practice the art of hand eye and hand foot coordination. The ability for you to react with your arms and feet seamlessly through some of the ladder and dot drills that will be demonstrated to you here in this ebook serves as a great start for you to develop both hand and foot speed which are also essential for athletic performance. In addition to this they are also great for cardiovascular conditioning!
3 About This Ebook: On June 8, 2013 Brad McLeod and Brandon Richey put on the Kettlebell Power And Speed Clinic. The clinic was hosted at Brad McLeod s gym CrossFit Grinder located in Sandy Springs Georgia. Brad and Brandon integrated both of their styles of coaching blending the variety of style that CrossFit offers along with Brandon s own strength and athletic performance background. This ebook is basically a fairly detailed snapshot of that very event that both Brad and Brandon wanted to share with you directly with the creation of this ebook product. The Kettlebell Power And Speed Formula ebook was designed to combine principled strength and conditioning strategies along with a plan to show you how to go about applying what is here on your own. This is done with both an embedded video bank here in the ebook for you to access along with detailed written content to help you to get the most bang out of your strength training buck! Below you will find an outline of the event along with a video bank consisting of over 19 minutes of footage to further clarify the terminology given to you in the workouts that are provided for you here later on. There is also a glossary of terms located at the end of this product for clarification as well. The best course of action for you to get the most out of this product is to follow it in the order it is presented to you. The beauty is that if you have any questions about the drills, techniques, or exercises provided for you here you can always fall back and reference the information provided as a refresher. From Brad and Brandon good luck and keep training smart! A brief breakdown of whats inside of the book: Introductions Warmup for the kettlebell clinic Learn the kettlebell swing technique Hip hinge/ Using The Functional Wall Squat Athletic Style Swing Kettlebell swing test for 3 minutes with 35/53 lbs. 10 yd burst Standing long jump Shuttle run Give them applicable workouts for each kettlebells and speed Not everyone has access to great gym but can use these ideas to increase their abilities yd. pro agility Accelerate /decellerate Agility ladder and drills Joint support/hips single leg or ladder Test - standing long jump
4 The Video Bank [Unavailable in Preview Mode] Video 1: The Kettlebell Power And Speed Clinic Video Video 2: Agility Ladder Linear High Knees Video 3: Agility Ladder Lateral High Knees Video 4: Agility Ladder Quick Foot Shuffle Drill Video 5: Agility Ladder Double Foot Hops Video 6: Agility Ladder Lumbar Hip Twists/Shuffle Video 7: Agility Ladder Lateral Foot Quickness Video 8: Linear Cone Sprints Video 9: Lateral Cone Shuffle Video 10: Kettlebell Turkish Get Up
5 The Strength And Conditioning Workouts Workout #1. (Note: For any questions regarding terminology refer to definitions page at the end) Dynamic Warm Up: Lying Crossover Stretch 5 (each leg) Scorpion Stretch 5 (each leg) Inch Worms 5 High Knees for 20 yards: Running with knees high w/quick up and down knee action. Frankenstein Marches 20 yards: Walk keeping legs straight while kicking them in front of you. Carioca 20 yards (right to left): Moving laterally swivelling the hips alternating legs right to left. Walking Lunge 20 yards: Step forward dropping the trail leg down to touch ground. Workout: Ladder Drills: (From here on out to and from each end of the ladder equals 1 repetition) a. High Knees 4 Reps b. High Knees lateral (From right to left) 4 Reps c. Double Foot Hops 4 Reps d. Quick foot shuffle drill 4 Reps Cone Sprints: (Acceleration and deceleration...note: tape dots can be substituted for cones) a. Linear (forward sprint and back pedal for 3 strides) 8 cones 2 sets b. Lateral cone shuffle (right to left for 3 shuffles) 8 cones 2 sets Strength And Power Work: a. Kettlebell Swings 5x20 for speed Superset With 5x10 Push Ups b. Body Weight Squats 5x10 Superset With Reverse Lunges 5x5 Finished.
6 Workout # 2. (Note: For any questions regarding terminology refer to definitions page at the end) Dynamic Warm Up: Same As Workout 1 Workout: Ladder Drills: (Rep Count Structure Is Counted The Same) a. High Knees Forward 4 Reps b. High Knees Lateral 4 Reps c. Double Foot Hops 4 Reps d. Lumbar Rotational Shuffle (aka. Ali shuffle) 4 Reps Dot Drills: a. 5 dot structure (A Rep is counted once the designated # of Rotations is counted ) 1. Three Rotations clockwise/counterclockwise for 3 Reps/Rounds b. 3-Dot lateral shuffle (right to left) 3x10 Strength And Power Work: a. Turkish Get Ups 5 to 7 (each arm) Moderate/Heavy Resistance b. 3 Rounds of Power Squats 1x10 to Squat Jumps 1x10 to Power Squats 1x10 (All in succession with seamless transition...a pyramid format for power production) c. 50 Push Ups Finished.
7 Workout #3 (Note: For any questions regarding terminology refer to definitions page at the end) Dynamic Warm Up: Refer to Workout 1 Workout: Ladder Drills: a. High Knees Forward 5 Reps b. High Knees Lateral 5 Reps c. Quick Foot 3 Step Shuffle 5 Reps d. Lateral Foot Quickness 2-Feet In and out 5 Reps Cone/Dot Sprints: (Acceleration And Deceleration) a. Linear (forward sprint and back pedal for 3 strides) 8 cones 2 sets b. Lateral cone shuffle (right to left for 3 shuffles) 8 cones 2 sets Strength And Power Work: a. Kettlebell Swings 5x20 for speed Superset with Reverse Lunge 5x5 (each leg) b. Burpees 5x10 (Push Up Superset Pull Ups 5x(3 or 5) For Quality! (This are strict full range pulls!) c. 2 Static planks for 1 minute holds Finished. [Workouts 4, 5, 6, 7, 8, 9, 10 Are Unavailable In Preview Mode] Thank YOU Thank you for downloading and reading this free preview for the upcoming Kettlebell Power And Speed Formula Ebook. I love making programs like these that incorporate the knowledge of different coaches to help my athletes and myself become ultimate machines. If you liked the ebook thus far, go to sealgrinderpt.com/products/kettlbell-power-and-speed/ to get the full program on 10/3/13. See you on the other side! -Brad McLeod
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