Welcome to SKOGG System. 6/13/2012. Michael Skogg. Tom Grace Founder / President of Black Iron Strength
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1 Michael Skogg SKOGG System 312 NW 10 th Ave, Suite 100 Portland, OR (503) Tom Grace Founder / President of Black Iron Strength Black Iron Strength, Inc NE 113th Street Vancouver, WA Main number: Local: tom@blackironstrength.com Fax: Welcome to SKOGG System. 1
2 What is a Kettlebell? A. Body B. Bottom C. Horns D. Handle The SKOGG System is a complete stand alone training method based on kettlebell and functional training. It is designed to improve your speed, power, endurance, muscular coordination and athleticism. This system is developed with all ability levels in mind. Q & A A fad? Yes, I suppose it is. I anticipate it will go away in the next 500 years. What makes a kettlebell superior to other equipment? Its ability to improve your strength, power, speed, flexibility, balance, endurance and muscular coordination, in one neat package. Is the kettlebell all I need? The kettlebell is just a tool Conventional Lifting vs. Kettlebells Conventional Lifting Isolates body parts Lift weights from the outside in Look good Perform in isolation Lack simple balance and coordination 2
3 Kettlebell Works the entire body Integration of movement patterns Fixes functional imbalances Programs the body to neurologically adapt Bottom Line? Your body works together better by integrating rather than isolating. Origin of Kettlebell Where does the kettlebell come from? Russia Highlands of Scotland China India Egypt Mesopotamia BC Stone Locks Beni Hassan Tomb Modern Kettlebell Scientific Approach We are going to analyze kettlebell and weight training, compare the power output as well as the efficiency over roughly a half hour period. P.O. + EFF/ 30 = x x = output in watts KB x = Weight lifting x = 3
4 Traditional Workout Test Subject: Male, 187lbs 30 min period 1 rep every 2.5 seconds BAR SQUAT 5x10 at 102 kg (224.4 pounds) 15watts X 50 repetitions=750 watts LEG PRESS 5x10 at kg (598.8 pounds) 27watts X 50repetitions=1350watts MACHINE LEG EXTENSION 3x10 at 68 kg (149.6 pounds) 1.62watts X 30 repetitions=48.6watts MACHINE LEG CURL 54 kg (118.8 pounds) 1.28watts X 30repetitions=38.4watts SMITH MACHINE SPLIT SQUAT 3x10 at 68 kg (149.6 pounds) 2.8watts X 30repetitions=84watts SKOGG Kettlebell Workout DOUBLE KETTLEBELL SQUAT 2x16kg kettlebells (70.4 pounds) 13.12watts X 55repetitions=721watts BENT-OVER ROW 2x16 KG kettlebells (70.4 pounds) 16.21watts X 55=891.55watts DOUBLE CLEAN AND PRESS 2x28 KG kettlebells (123.2 pounds) 137.2watts X 55=7546watts DOUBLE CLEANS 2x16 KG kettlebells (70.4 pounds) 19.05watts X 55= watts DOUBLE SNATCH 2x12 KG kettlebells (52.8 pounds) 57.79watts X 55= watts Kettlebell vs. Weight Training Total Output: Conventional Weight Training 2.27 kilowatts SKOGG Workout 13.4 kilowatts The results are dramatically different with the SKOGG power output being 6 times that of the conventional weight training program. Introducing power movements and minimal rest improved the power output exponentially, not to mention the cardiovascular benefit from an elevated heart rate. 4
5 This is not for football only! Many athletes will benefit from this training method What is the best way to improve acceleration? - The development of power. - Power is strong and fast! Train for speed with speed! In power based sports, slow movements are the wrong way to train. Coaches have stated for years, If you want to be fast, train fast. Kettlebell for Speed Training The Swing Most basic kettlebell movement Employs hip drive Commanded by posterior chain How do you increase your speed? Hamstring involvement 5
6 Present Day Use Military Forces Used in the field by Army Rangers, Navy Seals, Marine Recon and Air Force Pararescue Government Special Operations groups CIA, FBI, Homeland Security and Secret Service. Present Day Use College/ Professional Athletes Penn State Tennessee Titans San Francisco 49ers Boston Celtics Utah Jazz Lance Armstrong Celebrities Katherine Heigl Jessica Biel Penelope Cruz Matthew McConaughey Sylvester Stallone Girard Butler Health Benefits Great way to strengthen your back Strengthens your glutes Stretches your hip flexors Develops your back extensor endurance Forces bracing for spinal stability Strengthens your core with ballistic movement 6
7 Methods Rounds Intervals Ladders Flow Ascending/ Descending Pyramids Sets Super Sets Giant Sets Tabata Push Pull Upper/ Lower Body Anterior/ Posterior Radial/ Linear Transverse/ Sagittal Formats Swing The most basic of moves Enforces hip drive movement; fore and aft. Posterior chain One joint hinge Longer lever Multiple muscle recruitment 7
8 Clean Finesse move Drive with quads, finish with hips Vertical power stroke Alleviates torque in wrist, elbows and shoulders Load is centered which relieves lumbar strain Press Press from centerline. Recruits multiple muscle groups Press to full extension, increases flexibility Slight rotation, natural movement pattern Squat Bell in rack position, odd loading recruits more muscle Front loaded, promotes spinal erector activation Bell is in active rest position, forcing core response 8
9 High Pull Prescribed corrective exercise movement post rotator cuff surgery Highest exertion level Explosive with multiple joint involvement Snatch Display of both power and coordination in one move Dynamic explosive movement Promotes shoulder flexibility Olympic Kettlebell Lifts Double Cleans Floor Cleans Floor Snatch Double Snatch Double Jerk Push Press Chair Press Floor High Pull 9
10 Size - Time - Tempo Size of the load Time or duration of the action Tempo or pace/length of action This formula will support the basis of all sport training, which is the: General Adaptation Syndrome how and why the body responds to increased demands Olympic Kettlebell Lifts Double Cleans Same as Cleans only with two kettlebells Drive with quads, finish with hips. Vertical power stroke, not radial. Keep hips under the load. Floor Cleans Pull kettlebells from the floor As kettlebell bodies hit knee level, drive hips forward 10
11 Floor Snatch Dynamic, ballistic Flex at the ankle, knees and hips (triple extension) Drive hips hard and fast Double Snatch Choose internal or external swing Utilize swing momentum to generate force Explode into triple extension Double Jerk Double Dip with legs, no heel stomp Explosive punch to ceiling 11
12 Plyometric in nature Initiate with quads Punch to lockout Push Press Chair Press Seated on a back-less stool, bench Abs contracted, creating compound recruitment Postural muscle activation Floor Double High Pull Explosive Triple extension Dynamic exercise with resistance 12
13 Michael Skogg SKOGG System 312 NW 10 th Ave, Suite 100 Portland, OR (503)
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