RELENTLESS PURSUIT    
integrated training

KETTLEBELL
STRENGTH & CONDITIONING MANUAL

Developed  by  Matt  Gieringer,  MS,  CSCS   12/14/2010    

RELENTLESS PURSUIT
integrated training

    Disclaimer
I understand by the very nature of the activity, Kettlebell lifting and strength training in general carry risk of potential injury. No matter how careful the trainee and coach are, understand that there is a risk of injury. The risk includes minor injuries such as bruising, broken nails, torn calluses and hand skin. In rare but severe instances dislocations and muscle pulls or even dropping the weight implement and causing broken bones can occur. By reading this document you are doing so with the understanding of these risks and should seek clearance from your physician to participate in strenuous exercise modalities like kettlebell lifting and other forms of training referred to herein. The author and publisher of this document disclaim any liability, personal or professional, resulting from the misapplication of any of the training modalities described herein.

Credit Due
I completed my Bachelor’s and Master’s Degrees in Kinesiology (Exercise Science) at the University of North Texas. I value that formal education and owe a great deal to my professors and mentors, Bob Patton, Allen Jackson, and Bob Maughan. Above the time spent in the classroom is the time and work invested on the track, the roads, in the pool and in the weight room. I competed in track, cross country and triathlon for ten years. Through that time I learned a great deal of what NOT to do. I also cultivated an appreciation for fitness that is carved from stone by the daily chiseling away of the instinct to seek comfort. I gleaned from some prolific but relatively lesser-known coaches, Greg Lautenslager, Drew Ludtke, Chris Wyatt, Julie Johnson, Ronnie Curcio and Steve King. I have read from numerous teachers and coaches in the Track and Field and Strength and Conditioning worlds to whom I much of my extra-curricular education: Percy Cerrutty, Arthur Lydiard, Jack Daniels, Joe Friel, Izumi Tabata, Mike Boyle, Gray Cook, Mark Rippetoe, Mark Twight, Lon Kilgore, Greg Glassman, Greg Everett, Dan John, Loren Seagrave, Mark Verstegen and Steve Cotter. More recently I have been learning from professionals in Physical Therapy including Eric McElroy, Brett Fischer, Mike McKenney, Gary Gray and David Browder. I also need to give thanks to some of the athlete-coaches with whom I have competed and served, side-by-side: Mario Arroyave, Chris Mordecai, Coy Schneider, Charles Keenan, David Trevino, Mike Bieler and Peter Bell. These teammates, training comrades and coworkers were object lessons for me to see principles in action. With a short stint working around Martial Artists and Martial Arts Instructors I have come to value many principles that can/ should be implemented in the discipline of physical training: Sherif Ghaly, Ernesto Perales, Rodney Solis, Charles Adams and Elton Wells. Additionally, nutrition has been a big part of my study time. I put myself through a “Raw Food” diet for six months and found out the true necessity of quality protein, even for a distance runner. Some of the influential authors I have learned from are Barry Sears, J. DeAdamo, Gary Taubes, Loren Cordain, John Berardi and Jeff Maffetone. Big thanks to Dr. Kenneth Cooper, Nike and Nathan Pritikin whose well-meaning efforts led to the “Jogging Boom” and Carbohydrate-based Diet/ Belief System respectively. Together these two movements substantiated the need for physiotherapists, chiropractors, personal trainers, strength coaches and other health and fitness professionals to effectively correct for the grave nutritional and biomechanical imbalances they created, en masse What I am getting at is that most of what you are going to read here is an amalgam of the strong threads of truth that I have experienced myself or seen work in the athletes I have coached. None of this can I take credit for “discovering”, unless you consider yourself the discoverer of your big toe when you saw it this morning and then read an article about how you have five of digits per foot down there and they are good for balance and tactile feedback from the ground. However true and amazing the new, observable facts are, you should presume that they were there long before you found them out. "Mediocre athletes that tried like hell to get good are the best coaches". -Mark Rippetoe

and jump rope are good warm ups if space allows. light KB swings. The purpose of the Active Warm Up is to raise the internal body temperature to decrease viscosity in the working tissues (blood.. less food. In order to “look” like you are accustomed to hard physical exertion you must experience hard physical exertion. synovial fluid. 3-5 minutes should be adequate unless the training environment is very cold or you are very sore from the previous days’ training. easy-paced burpees.RELENTLESS PURSUIT integrated training     Movement Preparation & Warm Up Stretching is not a warm up. ankle and shoulder joints (specifically the joint capsule). making it very difficult to positively affect that characteristic. Bodyweight squats. Quadruped Diagonal Hip Rocks.O. Heel-Toe Raises and the famous “Stanky Leg Series” accomplish both the objectives. rowing. T-Spine Mobility Series.M. And if you cannot measure progress then you do not know what may need to be changed. less cost. ballistic) does have its place in the periphery of effective training. Stretching (static. filtered and clarified until it is applied over some considerable time and with a considerable amount of weight. They are to be distrusted and can usually be shooed away with a stick or a cut of red meat. Movement Preparation can and should serve as part of your warm up. Elbow to Instep Lunges. Conceptually the Movement Prep’s purpose is to wake up and prepare all of the STRUCTURAL and FUNCTIONAL components of human movement and anti-movement. less time. like stretching the adductors and hamstrings for high kicks in MMA. Repetitive movements through a large range of motion (R. Muscle Activation and Joint Mobility adequately. interstitial fluid). Beware trainers and trainees who vouch that “Yoga makes you stronger. less finagling).O. stationary cycling. and/or given to espouse audacious claims with great fervor. The movement prep should also include drills or exercises that mobilize hip.” This is only true for those who are very.M. easy jogging. a measuring tape. When stretching is no longer the periphery but the center of focus (more than 15 minutes per day) one should check out why their strength program is not providing adequate R. This can be as simple as a stopwatch. Thusly. When an athlete needs to gain extensibility (usually at the cost of elasticity) in a group of muscles. If you don’t track a particular characteristic of fitness with quantitative data in your training (and life) you cannot objectively measure progress. very weak. The Relentless Pursuit Approach • • Do more with less (less equipment. and the amount of weight on the bar moved with repeatable form. training is not as effective as it could/should be.) serve as good warm ups. Truth cannot be found. Goblet Squats. stretching is a means to an end. A good Movement Prep focuses on activating the muscles about the hip and shoulder girdles and the trunk. dynamic. Family and friends (not random acquaintances) are important and should not resent your training regimen because you place it above them in importance and inflexibility. • • • .

RELENTLESS PURSUIT integrated training     Objective-Based Training Performance Data Tracking à Objective Measures of Progress à Affective Changes àEffective Training Use Principles to govern Strategies to develop Protocols. grouped together and progressed to form Programs. PrinciplesàStrategiesàProtocolsàPrograms .

Some adaptations from physical training can carry-over to tasks other than the exact training modality. the Maker of the Universe.We are all humans and therefore should have a generally similar response to a given training stimulus. Transience. Transferability. power and work capacity (not necessarily size). Therefore the same training stimulus can have different effects on people.More difficulty or different tasks are required to CONTINUE to grow in strength. Some of the above-stated principles seem contradictory.Effects of physical training will reverse if stimuli are not maintained (and progressed). This is in light of the above principle. Example: someone who eats like crap will not recover from the same workout as well as their training partner who eats with informed discipline. Gains from training are impermanent. who is supremely just or right but is also absolutely merciful. Much like God.RELENTLESS PURSUIT integrated training     Principles Governing Fitness Progressive Overload. Commonality. Actually they are paradoxical. . Individuality. Type of training stimulus will decide the physical adaptation.You can be extremely good at one thing or pretty good at a few things. Specificity.People are genetically different and are constantly affected by different environmental factors. They are two sides of the same coin and one cannot really be expressed in the absence of its counterpart. but not great at everything.

Someone can be weak or strong in each of them. not in the same proportions all of the time. Accuracy . VIII. II. or combo of muscular units to apply maximum force in minimum time.The ability of a muscular unit. or combo of muscular units to apply force. III. Strength .The ability to combine several distinct movement patterns into a singular distinct movement. Speed . Founders of Dynamax Medicine Balls I. Coordination . X. IX. and utilize energy. These 10 physical skills are also attributes of a person’s physical ability.The ability to minimize transition time between one movement patterns to another. deliver. store. VI.The ability of a muscular unit.The ability of the body to process. V.The ability of maximizing range of motion at a given joint. Stamina . process. Cardiovascular/Respiratory Endurance .The ability to control movement in a given direction or at a given intensity.The ability to minimize the time cycle of a repeated movement. IV. Balance . We want to intentionally train for each of these however.The ability to control the placement of the bodies’ centre of gravity in relation to its support base.RELENTLESS PURSUIT integrated training     10 Physical Skills by Jim Cawley & Bruce Evans. Flexibility .The ability of the body systems to gather. Agility . -Matt Gieringer . and transport oxygen. Power . VII.

Metabolic Conditioning builds work capacity through more efficient ATP production and O2 delivery.RELENTLESS PURSUIT integrated training     Hierarchy of Fitness Components (adapted from Mark Twight’s Gym Jones Manual) 1) 2) 3) 4) 5) Right nutrition affects every cell and every cell affects performance. tossing. If nutrition is poor. Without strong foundations or previous layers the next layers will suffer or fail to be completely expressed. From Brazillian Jiu Jitsu to Fire Fighting to HomeMaking and Child Care. Sport/ Tasks are the culmination of what we train for. energy production is negatively affected. throwing and carrying external objects is necessary for many sports and occupational tasks. -This diagram was adapted from an earlier version developed by Mark Twight. Mountain Mobility Group Understand that the 10 Physical Skills are the qualities required to perform the top 4 layers of the Fitness Components Pyramid. . Each layer of the pyramid builds on the layers below it. Lifting. kinesthetic proprioception and coordination. work capacity is decreased or recovery between lifting sets is less effective. Gymnastics movement skills train full body relative strength.

The traditional KB lifts are performed for a maximum number of repetitions per time duration or for a rate of reps per minute. because one can add small amounts of weight to eventually build the strength for the particular lift very high. Presses and Push-Presses are also practiced. however the “right” tool would make that job much easier and can affect how well the job is done. Work capacity can also be referred to as whole body muscular endurance or metabolic conditioning. While some prefer to stick to these lifts primarily I will present a training plan that includes more strength and assistance lifts to compliment the traditional lifts. This is a combination of repeated force production and anaerobic endurance. They do not lend themselves to maximal strength improvement because they cannot be incrementally increased like a barbell.RELENTLESS PURSUIT integrated training     Right Tool for the Job If you have ever remodeled a home or repaired a component of your automobile you know that for every job there is a right tool. The barbell is ultimately the best tool for pure strength. The job may be able to complete without the particular “right” tool. Thusly the Strength Lifts are performed one rep for the most weight possible. These lifts are contested in what is called Girevoy (Russian) Sport or Kettlebell Sport in the US. cycling. For aerobic endurance development locomotion of one’s body are chosen: running. rowing and jump rope are preferred methods. Kettlebells are meant for improving work capacity. Deadlift (KB) • Shoulder-Width Stance • Grip KB with 2 hands • Isometric Co-Contraction of trunk musculature • Hinge at the Hips • Slight bending of the knees (not a Squat) • Neck is neutrally aligned with the trunk • Pick Up the KBà Straighten to hip extensionà HoldàLower KB Swing • • • • • • • • Shoulder-Width Stance Grip KB with 2 hands Isometric Co-Contraction of trunk musculature Hinge at the Hips Slight bending of the knees (not a Squat) Neck is neutrally aligned with the trunk Reach KB Between Legs BehindàChange direction of KBàDrive Forwardà Squeeze Glutes at top of extension Swing up to Eye-Level . Traditional Kettlebell Lifts The traditional KB lifts are the Clean. To progress in the traditional lifts Swings. Jerk and Snatch.

This is called fixation Descend back down to the rack position .RELENTLESS PURSUIT integrated training     Clean • • • • • • • • • Shoulder-Width Stance Grip KB with 1 hand Isometric Co-Contraction of trunk musculature Hinge at the Hips Slight bending of the knees (not a Squat) Neck is neutrally aligned with the trunk Reach KB Between Legs BehindàChange direction of KBàDrive Forwardà Squeeze Glutes at top of extension Pull the KB vertically Catch the KB in the Rack Position Press • • • • • • • Shoulder to Hip-Width Stance Isometric Co-Contraction of trunk musculature Grip KB with 1 hand and Clean the KB up to the Rack position Squeeze the KB with the grip and engage the Lat Push straight up and spiral the thumb from facing you to facing medially Hold at the top. with elbow locked out.

Jerk Next progression. similar to the Press. rotating the ball around the handle Strength Kettlebell Lifts Front Squat • Hip-Width Stance • Grip 2 KB and Clean them up to the Rack Position . fixation • Descend carefully using the “cork-screw’ method. but add a “dip and drive” with the knees in order to initiate the upward motion of the KB. but after a “dip and drive” with the knees in order to initiate the upward motion of the KB. similar to the Push Press. with Elbow locked out • Hold at the top for 1 to 2 seconds. then quickly dip again under the KB.RELENTLESS PURSUIT integrated training     Push Press Next progression. Snatch • Shoulder-Width Stance • Grip KB with 1 hand • Isometric Co-Contraction of trunk musculature • Hinge at the Hips • Slight bending of the knees (not a Squat) • Neck is neutrally aligned with the trunk • Reach KB Between Legs BehindàChange direction of KBàDrive Forwardà Squeeze Glutes at top of extension • Pull the KB vertically past the shoulders • Catch the KB in the same position as the top of the Jerk.

“push the heel through the floor” • Perform all reps on one side before switching to other side Floor Press • Start in the supine position with the KB beside your chest. exhale before next rep Overhead Lunge • Start by Pressing or Snatching KB up to locked out Overhead Position • Isometric Co-Contraction of trunk musculature • Step back into backward lunge with contralateral leg (opposite leg from the side you are holding the KB) • Maintain intra-abdominal pressure • Drive Up with the front leg.RELENTLESS PURSUIT integrated training   • • • • • • •   Arms may rise off of chest as you descend into the squat depending on back extensor extensibility and Arm and Torso segment lengths Isometric Co-Contraction of trunk musculature to maintain rigid spine Start the squat by sitting back (like into a chair) àHinge at the Hips first Then bend the knees until the hip joint travels below the horizontal made by the top of the knee joint Maintain intra-abdominal pressure during short pause at the bottom of the squat (like a ‘Box’ Squat without the box) Squeeze Glutes while you Drive Up. “out of the hole” Hold at the top. inhale. on the ground .

The KB should now be at arms length in front of your body and the left arm should be straight – you’re resting on the left hand. sitting KB on your Anterior Deltoid Orientate your arm so that you are gripping the handle with palm facing the sky Push elbow down to the ground and lift KB off the shoulder Engage the lat and abs for stabilization of the Scapula and T-spine respectively Initiate the Floor Press by pushing with Iso-lateral leg and bridging off the ground This hip drive off of the ground is similar to the hip motion that precedes a punch Push straight up. • With your right hand. push hard into the ground while pulling the weight to the waist with your left. • Straighten the left elbow. • Swing the leg through. • Come up to a knee. Repeat on the other side. Squeeze the handles as if you were going to crush them. • Isometric Co-contraction of the trunk. Renegade Row • Place two KBs about shoulder-width apart on the floor. • Reverse the entire movement and finish lying on the floor. Use your obliques on the right side and drive through the right heel for leverage. up through the trunk • Do not put the free hand on the forward thigh • Grip the KB and pull straight up vertically • Return the KB to the ground Turkish Get-Up • Safely bring the KB to the shoulder and press it up over the chest. You should be able to hold this position for a while if you’re doing it right. • Pick the body up. like a lunge • The arm on the back leg side will be rowing the KB • Lean the trunk forward from the hips to make a straight line from the back leg. Lower the weight slowly and with control.) • Stand all the way up. Keep looking at the KB. • Continue the movement and come up to the left elbow. (Go back and forth through these positions a few times while you’re practicing your form. • Right knee comes up if the KB is being held in the right hand. Repeat on the other side. The movement is more like a roll than a sit up. I like to do the RKC-style bridge. maintaining tight neutral wrist (engaged forearm flexors) Descend back to chest slow and deliberately Staggered Stance (SS) Row • Stand with one leg forward and the other leg back. .RELENTLESS PURSUIT integrated training   • • • • • • • • •   Reach over with both hands and grab the handle Pull to one shoulder. • ‘Punch’ towards the sky with the KB. • Get in the top position of a push-up with your hands on the handles.

staying in the Frontal Plane (Right to Left) • Bend back to the KB side. together and knees together • Rotate the KB side to side while maintaining abdominal contraction . hanging on the upper back • Shoulder-Width Stance • Isometric Co-Contraction of trunk musculature • Hinge at the Hips & Drive your butt backwards until you feel a stretch in the hamstrings • Almost no bending of the knees • Keep eyes on the horizon to maintain back extensors Triceps Extension • Start in the supine position and place KBs behind the head • Pick the KB up with palms facing the sky • Extend the elbows to lockout. slowly yielding to the weight • Repeat on both sides Good Morning • Hold KB by the horns behind the neck.RELENTLESS PURSUIT integrated training     Romanian Deadlift • Shoulder-Width Stance • Grip KB with 2 hands • Isometric Co-Contraction of trunk musculature • Hinge at the Hips & Drive your butt backwards until you feel a stretch in the hamstrings • Almost no bending of the knees • Neck is neutrally aligned with the trunk • Pick Up the KBà Straighten to hip extensionà HoldàLower KB Single Leg Deadlift (SLDL) • Stand on Left foot • Isometric Co-Contraction of trunk musculature • Grip KB with right hand and start from the “down’ position • Maintain trunk stability while driving the foot through the ground to rise • Hips should come up and translate forward • Keep hips and shoulders “squared” Side Bend • Hip-Width Stance • Hold KB in one hand • Place other hand lightly on your head • Contract abdominals • Bend away from the KB side. while slightly extending the shoulders 10 degrees V-Sit Twist • Sit on the floor. pick up the KB with two hands on the horns • Balance on the sit bones • Keep feet off the ground.

(Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 10 5 5 5 5' 200m x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 3 3 3 3 RPM Total Vol. TUE 4 rest 1' W ED Slow Bicycles Clean OH Lunge Renegade Row Floor Press Warm Up Distance Run 30-45' 8 5 5 5 3' 20' 3 3 3 3 3 THU FRI KB V-Sit Twist Snatch Front Squat SS Row Press Warm Up Run 30 6 5 5 5 5' 100m 3 3 3 3 3 SAT 8 rest 30" SUN .RELENTLESS PURSUIT integrated training     Training Templates Novice KB Plan Week 1 Day MON Exercise KB V-Sit Twist Swing Front Squat SS Row Press Warm Up Run ________ to _________ Wt.

(Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 10 5 5 5 5' 200m x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 4 4 4 4 RPM Total Vol.RELENTLESS PURSUIT integrated training     Week 2 Day MON Exercise KB V-Sit Twist Swing Front Squat SS Row Press Warm Up Run ________ to _________ Wt. TUE 5 rest 1' W ED Slow Bicycles Clean OH Lunge Renegade Row Floor Press Warm Up Distance Run 30-45' 8 5 5 5 3' 25' 3 4 4 4 4 THU FRI KB V-Sit Twist Snatch Front Squat SS Row Press Warm Up Run 30 6 5 5 5 5' 100m 3 4 4 4 4 SAT 10 rest 30" SUN .

(Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 10 5 5 5 5' 200m x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 5 5 5 5 RPM Total Vol. TUE 6 rest 1' W ED Slow Bicycles Clean OH Lunge Renegade Row Floor Press Warm Up Distance Run 30-45' 8 5 5 5 3' 30' 3 5 5 5 5 THU FRI KB V-Sit Twist Snatch Front Squat SS Row Press Warm Up Run 30 6 5 5 5 5' 100m 3 5 5 5 5 SAT 12 rest 30" SUN .RELENTLESS PURSUIT integrated training       Week 3 Day MON Exercise KB V-Sit Twist Swing Front Squat SS Row Press Warm Up Run ________ to _________ Wt.

RELENTLESS PURSUIT integrated training     Week 4 Day MON Exercise Prone Plank Side Plank Swing ________ to _________ Wt. (Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30" 20" 12 x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 3 5 RPM Total Vol. TUE Warm Up Distance Run 5' 20' W ED Slow Bicycles Clean & Press 30-45' 10 3 5 THU Warm Up Distance Run 5' 20' FRI KB V-Sit Twist Snatch 30 10 3 5 SAT Warm Up Distance Run 5' 20' SUN .

Lunge Walk rest off ________ to _________ Wt. Snatch 2. Clean 2. (Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 5 5 5 5' 10 10 1' 30-45' 5 5 5 3' 5 1' 1' 30 5 5 5 5' 6 50yd 1' x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 3 3 3 RPM Total Vol. TUE 4 4 W ED 3 3 3 3 THU 5 5 FRI 3 3 3 3 SAT 5 5 SUN . Swing 2. Burpees rest Slow Bicycles OH Lunge Renegade Row Floor Press Warm Up 1. Jump Rope rest KB V-Sit Twist Front Squat SS Row Press Warm Up 1.RELENTLESS PURSUIT integrated training     Integrated KB-MetCon Plan Week 1 KB & MC Day MON Exercise KB V-Sit Twist Front Squat SS Row Press Warm Up 1.

(Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 5 5 5 5' 10 10 1' 30-45' 5 5 5 3' 5 1' 1' 30 5 5 5 5' 6 50yd 1' x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 4 4 4 RPM Total Vol. Jump Rope rest KB V-Sit Twist Front Squat SS Row Press Warm Up 1. Lunge Walk rest off ________ to _________ Wt.RELENTLESS PURSUIT integrated training     Week 2 KB & MC Day MON Exercise KB V-Sit Twist Front Squat SS Row Press Warm Up 1. Clean 2. Burpees rest Slow Bicycles OH Lunge Renegade Row Floor Press Warm Up 1. Swing 2. Snatch 2. TUE 5 5 W ED 3 4 4 4 THU 6 6 FRI 3 4 4 4 SAT 6 6 SUN .

Jump Rope rest KB V-Sit Twist Front Squat SS Row Press Warm Up 1. Burpees rest Slow Bicycles OH Lunge Renegade Row Floor Press Warm Up 1. Swing 2. TUE 6 6 W ED 3 5 5 5 THU 7 7 FRI 3 5 5 5 SAT 7 7 SUN . Lunge Walk rest off ________ to _________ Wt. Clean 2. (Kg) x x x x x x x x x x x x x x x x x x x x x x x x x x x reps/ time 30 5 5 5 5' 10 10 1' 30-45' 5 5 5 3' 5 1' 1' 30 5 5 5 5' 6 50yd 1' x x x x x x x x x x x x x x x x x x x x x x x x x x x sets 3 5 5 5 RPM Total Vol. Snatch 2.RELENTLESS PURSUIT integrated training     Week 3 KB & MC Day MON Exercise KB V-Sit Twist Front Squat SS Row Press Warm Up 1.

RELENTLESS PURSUIT integrated training     Week 4 KB & MC Day MON Exercise Prone Plank Side Plank Swing ________ to _________ Wt. TUE Warm Up Distance Run 5' 20' W ED off x x x x x x 5' 20' x x x x x x x x x x x x x x x x 3 3 THU Warm Up Distance Run x x x x x x x x x x x x x x x x FRI KB V-Sit Twist Snatch 30 10 SAT Warm Up Distance Run 5' 20' SUN off . (Kg) x x x x x x x x x reps/ time 30" 20" 12 x x x x x x x x x sets 3 3 3 RPM Total Vol.

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