5567 MGD 1106

Published and distributed in the United States by:
Integrated Evolution, LLC

2518 E Contessa St
Mesa, Arizona 85213
www.andersontrainingsystems.com
All rights reserved. No part of this book may be

reproduced by any means or in any form whatsoever, nor
may it be stored in a retrieval system, transmitted or
otherwise copied for public or private use – other than as
referenced material in articles and/or reviews – without
the written permission of the author. Printed in Mesa, AZ
DISCLAIMER
The author and publisher of this material are not
responsible in any manner whatsoever for any harm or
injury that may occur through following the instructions
in this material. The activities, physical and otherwise,
described herein are for informational purposes only,
and may be too strenuous or dangerous for some people.
The reader should consult his or her physician before
engaging in them.
©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 1

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About Anderson Training
Systems
Troy M. Anderson is the owner of Anderson Training Systems, a

fitness and sport performance coaching business located in Tempe,
Arizona.
In this day and age of empty promises and quick fix diets; Coach
Anderson brings the unique “practice what you preach” philosophy
to the fitness industry
Coach Anderson is often referred to as "the MacGyver of

coaching" for his unique ability to build effective performance
enhancing programs using only the most basic equipment.
This no frills coaching style is perfectly suited for everyday to

elite athlete seeking optimum results.
Anderson Training Systems Runs off Two Guiding Principles:
¾ Fitness Ain't Pretty- RESULTS ARE!

¾ Ductus Exemplo
For more articles and instructional video, visit:
http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog go to:
http://troyats.blogspot.com/
For Regular Exercise Video Updates visit:
Anderson training Systems Videos

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Kettlebells Unleashed
If you own or have ever been a round a dogs much you will know that they absolutely love to be
off their leash. They absolutely explode with energy and excitement.
It is actually quite and awesome sight, especially when you have very fit and athletic dog like I
do.
Unfortunately if you live in the city like I do there are very strict leash laws for animals,
especially when you own the kind of dog that do.
However, sometimes it important to responsibly break the rules that society has lain upon us.

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What does a dog on or off a leash have to do with kettlebell workouts or even further with a fat
loss program.
Quite simple ever since Pavel re-introduce them to the US in the late 1990's; major American
Fitness powers that be have been keeping a leash on arguably the most versatile fat loss tool
available.
By labeling it as
¾ "Just A Fad"
¾ "Dangerous"
¾ "Too Hard Core"
¾ "Too Technical"
¾ "No Different Than Dumbbell"
As we now know today, millions of fat loss enthusiasts just like you have actually been starving
to get your hands just such a versatile tool.
The fact that kettlebells now available at mass retailers like Target and Dick's Sporting Goods,
should be more than enough proof to the naysayer the kettlebells are in fact a useful and
legitimate fat loss tool for anyone.
The over riding question then becomes.

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What are Kettlebells good for?
The answer may same a little vague, but is truly everything; however it is truly an all-around
tool, it can be used for:
¾ Building strength
¾ Metabolic Conditioning
¾ Dynamic flexibility
¾ Total Body Explosive Power
However when it comes to delivering the two things that fat loss enthusiast absolutely most have
for success.
- High Intensity Interval Training

- Total Body Strength Develop
The kettlebell and kettlebell training deliver in spades.
Still not convinced let me throw a little proof at you in the form of a couple of classic physiques
that the vast majority of the population would gladly trade for if they could for the males for the
classic physiques of:
George Hackenschmidt and Eugene Sandow, both built using kettlebells and a lot of hard work,
pretty impressive.
Oh, you say your not into classic males physiques Then you might be more interested in the
bodies that some that some of Hollywood’s hottest have built you using kettlebells.

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Maybe you have heard of Jessica Beil
She Trains with kettlebells
Or how about Jo Lo
Yep her too

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How could we forget these guys
The ‘300’ workout has almost a cult following again they used a lot of kettlebell training
By now I am sure you things enough of the blather already; I get it kettle workouts will definitely
help me with my fat loss goals and as cool bonus I will gain some much needed and really useful
functional strength.
However, I need to share on simple principle with you before we get unleash the total body fat
loss program on you.

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The How and Why
Kettlebell training is so darn effective and pretty simple to explain.
For demonstration purposes I will use an example of loads that an average intermediate male
training might use
Exerciser A - decides to do a big upper body movement of Bench.
He uses: 150lbs x 3 sets for 10 reps - if he's not ogling the girls he'll probably be done with that
in about 20mins
He does lift a total volume of 4500lbs
Exerciser B - decides to use a total body kettlebell move of the two handed swing.
He uses just a 54lbs kettlebell performing swings for 30 seconds. He does 5 sets of this with 90
sec work intervals in a total of 10 minutes. A moderate avg. of swings for this weight would be
20 swings per set or 100 total reps.
His total lift volume equal 5400lbs
That’s 900lbs more total volume and that's not even taking into account the time factor or
increased heart rate.
When it comes to fat loss volume loaded work is a big player when it come to RESULTS.

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The Kettlebells Unleashed Training
Program Overview
No let's unleash this intermediate level kettlebell program.
This program is for both men and women of an intermediate level of exercise experience.
It is a mix kettlebell exercises and some very demanding total body exercise.
The overall format is dual exercise or A1/A2 supersetting.
There are two lifting days that can be alternated in between along with two Smoke Session Days.
Smoke Sessions are using low technical demand high metabolic demand kettlbell drills in
conjunction with sprinting and intermediate distance running.
Hope fully by now you are ready to start burning some FAT.
Let's Go!
Size of Kettlebell Recommend:
Men - When Working with 1 KB - 35, 44, or 54lbs

When Working with 2 KB - 35, 44, or 54lbs
Women - When Working with 1 KB 18lb or 25lbs

When working with 2 KB 18lb or 25lbs

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Training Sequence
Day A
A1 KB Snatches
A2 Dips
B1 Dbl KB Step-up
B2 Pull-ups
Watch Kettlebells Unleashed Day 1 Part 1 Video
Day B
A1 Dbl KB Front Squat

A2 Eccentric Push-up
B1 Dbl KB Strict Press

B2 Dragon Flag
C1 Rengade Row
C2 Split Lunge Jump

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Smoke Sessions
The term smoke session for those that are unfamiliar is a military term often used in a training
environment when trainees that are not performing up to standard they are ‘reminded’ by being
put into a very strenuous exercise session by their leadership. ‘
That session usually ends when the leadership ‘gets tired’ not the trainee.
Hence they are usually ‘smoked’ physically this session is done and ready to return to ‘learning’
In our instance smoke sessions are going to be providing us with a ‘reminder’ that we want to get
burn as much fat as possible.
In laymen’s terms these are going to be very High Intensity Interval Training (HIIT) session that
are going be of fairly short duration and brutally effective at producing an extend fat loss effect
by placing the body into the fat burning over drive state of EPOC.
Meaning the body will be spending the better part of the next 24-48hrs expending additional
calories trying re-stabilize its oxygen consumption.
Hence producing a greater caloric demand; and end run result in greater and more efficient fat
loss.
Smoke Session can be done as a stand alone or as ‘finisher’ to one of the lifting days. This is
dependent upon the trainee’s schedule and timing for exercise.
It is recommend to perform 2-4 smoke sessions per week depending upon the current fitness
levels and what optimal fat loss results the trainee would like to achieve.
Sounds fun right?
Are you ready to get Smoked?

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Smoke Session A
Kettlebell + Mid-Distance Combo
KB Swings + 800 meter or 1/2 mile jog
Find a local high school or junior high track.

a normal track is 400 meters around so you
will be running to laps around the track in between
your kettlebell swing intervals.
If you live in area where you can’t find an outdoor track

or you don’t have access due to enclimate weather you can
perform this drill on a treadmill or any other piece of traditional
cardiovascular equipment you will just go for ½ mile on the
cardio equipment in between kettlebell swing intervals.
Your running or cardio intervals should be performed at

a 7 or 8 or a perceived exertion scale of 0 to 10. 0 being easy
and 10 being maximum effort..
Watch Kettlebells Unleashed Smoke Session A
400 yards/meters

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Smoke Session B
Sprint + Kettlebell Ladder Combo
Point 1 – Run/Sprint 15 yards/meters out and back

Point 2 – Run/Sprint 30 yards/meters out perform 5 Kettlebell Cleans to each arm
run back
Point 3 – Run/ Sprint 45 yards/meters out and back
Point 4 – Run/Sprint 60 yards/meters out perform 15 2 Hand Kettlebell Deadlifts
run back
Repeat
Watch Kettlebells Unleashed Smoke Session B

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Hopefully you were able to bear with me and make it to this point, because I wanted to take the
time to share some the history and logic (aka the boring stuff) behind why kettlebell training is
so perfectly suited for those that fat loss goals; before I through you into such an intense
program.
Hopefully you enjoyed the exercise video demo links and too the opportunity to use those; and
ultimately I hope this program will help get you a step of three closer to your ultimate fat loss
goal.
Enjoy

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Name: Date:
Goal: KB A/B +Smoke Session Phase:
Day A Date:
Training Focus: Complexes Fat Loss
Exercises/PR Zone Wk 1 Wk 2 Wk 3 Wk 4 Goal/Notes
Core Drill Intro Set/Load Set Rep/Load
A1 KB Snatches 2 cycles 5min 2 cycles 6min 3 cycles 5 min 2 cycles 8 min
15 sec on/off 15 sec on/off 15 sec on/off 15 sec on/off
A2 Dips 10 min Density 10 min Density 12 min Density 15 min Density
B1 Dbl KB Step-up 3 x 5/5 3 x 6/6 4 x 5/5 4 x 6/6

B2 Pull-ups 10 min Density 10 min Density 15 min Density 15 min Density
sets of 2 on the min sets of 3 on the min sets of 2 on the min sets of 3 on the min
Day B- Date: Training Focus: Bodybuilding

A1 Dbl KB Front Squat 4x6 4x6 3x8 4x8
A2 Eccentric Push-up 3 x 6 x 10 sec neg 3 x 8 x 10 sec neg 3 x 6 x 10 sec neg 3 x 8 x 10 sec neg
(negative only) (negative only) (full ROM) (full ROM)
B1 Dbl KB Strict Press 3x5 3x5 3x6 4x5
B2 Dragon Flag 2x5 2x6 3x5 3x5
C1 Rengade Row 4x4 4x4 3x5 3x5

C2 Split Lunge Jump 4 x 20sec 4 x 25 sec 4 x 30 4 x 35 sec
Smoke Sessions A/B Date: Training Focus: Strength-Power

A
3 cycles 3 cycles 4 cycles 5 cycles
KB Swings + 40 sec 45 sec 50 sec 60 sec
800 meter or 1/2 mile jog medium pace medium pace medium pace medium pace
B
Ladder Combo 2 cycles 2 cycles 3 cycles 3 cycles
60 yd Course 4 points
Point 1 15 yd run 15 yd run 15 yd run 15 yd run
Point 2 30 yd run + 30 yd run + 30 yd run + 30 yd run +
KB Clean 5/5 KB Clean 5/5 KB Clean 5/5 KB Clean 5/5
Point 3 45 yd run 45 yd run 45 yd run 45 yd run
Point 4 60 yd run + 60 yd run + 60 yd run + 60 yd run +
KB DL 15 KB DL 15 KB DL 15 KB DL 15
Name: Date:
Goal: KB A/B +Smoke Session Phase:
Day A Date:
Training Focus: Complexes Fat Loss
A1 KB Snatches
A2 Dips
B1 Dbl KB Step-up
B2 Pull-ups
Day B- Date: Training Focus: Bodybuilding

A1 Dbl KB Front Squat
A2 Eccentric Push-up
B1 Dbl KB Strict Press

B2 Dragon Flag
C1 Rengade Row
C2 Split Lunge Jump
Smoke Sessions A/B Date: Training Focus: Strength-Power

A
KB Swings +
800 meter or 1/2 mile jog
B
Ladder Combo
60 yd Course 4 points
Point 1
Point 2
Point 3
Point 4
Kettlebell Snatch
Keys:
¾ The snatch is simply the continuation of the high pull. While driving the elbow
upwards, the motion in continued all the way above head.
¾ As with clean and high pull, the snatch motion is initiated by a powerful extension of
the hips.
¾ The extension of the hips should accelerate the weight up the body.
¾ Here full extension of the legs and trunk are necessary to direct the bell above head.
¾ The pulling arm should be rotating from a straight arm position, to elbow bent, to
“punching through” the bell.
¾ A hard and deliberate arm snap is necessary not to pull the weight upwards, rather
to make sure the impact of the bell on the forearm is minimal.
¾ Done correctly contact with the rest will be insignificant, not having proper
placement of the arm will result in a hard “smack”.

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Kettlebell Two-Hand Swing
Keys:
¾ Swing the weight back through the legs before snapping it upwards.
¾ The bodyweight should transition immediately back on the heels to counterbalance
the weight.
¾ Push through the heels and snaps the legs so that they end up perfectly straight.
¾ Think of extending the body upwards rather than forwards.
¾ Lock the legs and do not push the hip too far forward.
¾ Clench the glutes as the legs extend to balance the body weight and secure the low
back.
¾ Once the legs fully lockout immediately start the rebend to the original starting
position in order to properly receive the weight.
¾ This quick release back to the starting position will load the hips to quickly swing
the bell back upwards.
¾ Remember, this is not an arm drill and any tension felt in the shoulders in a clear
sign that the wrong muscles are being utilized.

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Kettlebell Deadlift
Keys:
¾ Weight on heels
¾ Sit back rather than down
¾ Hold arch in low back, sticking chest out
¾ Press through the heels and straighten legs to complete lock out
¾ Squeeze the glutes and try to get as tall as possible

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Kettlebell Clean
Keys:
¾ The movement should be identical of the high pull from the waist down.
Acceleration of the bell should be caused by a powerful hip snap.
¾ The bell should travel up the body and when it reaches waist height the arm should
break at the elbow.
¾ The pulling arm should then try to transition around the bell to place appropriately
in the rack position.
¾ While the body should extend, one should not think of pulling with the arm, rather
the legs pull the weight and the arm directs the positioning.

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Double Kettlebell Strict Press
Keys:
¾ Keep the legs hip width apart.
¾ Lock the legs squeezing the glutes to help stabilize the pelvis.
¾ The kettlebell should be resting on the rack position, midline to the body.
¾ Brace the abdominals and grasp the handle tightly.
¾ Press through the heels and drive the bell upwards through the lat.
¾ Once at the top position, “pull” the weight back down using the lat.
¾ Make sure the body stays braced the entire time.

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Double Kettlebell Front Squat
Keys:
¾ Feet should begin slightly wider than shoulder width.
¾ Turn the feet out approximately 45 degrees.
¾ Break at the hips and focus on sitting back on the heels.
¾ Push the knees outwards and you descend into the squat.
¾ Once in the bottom position think of driving through the heels keep the knees
pushed out.
¾ Snap the hips through the sticking point and clench the glutes.

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Double Kettlebell Step-up
Keys:
¾ Select a box that is a of appropriate height for you abilities most people will be well
served with a box that is between 6 to 12 inches tall
¾ Clean both kettlebells to the rack position
¾ Place on foot fully on top of the box
¾ To begin the move drive the foot that is on the box down into the box top as if you
were going to drive it into the floor
¾ As you are doing this use the muscles of the upper leg and glutes to extend the knee
and hip.
¾ This will bring you into a full ‘step-up’ position
¾ Firmly contract the glutes to stabilize yourself at the top of the movement
¾ If possible minimize the usage of the leg NOT both during the stepping up as well as
the stabilizing at the top.
¾ However if you need to use the opposite leg for safety purposes by all means use it.

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Renegade Row
¾ With the Renegade Row you are going to have two bells sitting side by side about
shoulder width apart.
¾ You will place your hands, one on each bell and hold yourself into what is the top of
a pushup position instead of having hands on the floor, you will have one hand on
each bell.
¾ The key to this is to hold a good pushup position at all times.
¾ The typical deviance is to pop hips into the air, which really places a lot of undue
and unnecessary strain on the shoulder and doesn’t allow us to work in an optimum
range of motion or with musculature that we are really desiring to work from.
¾ We have gotten into the good pushup position, with one hand on each bell,
maintaining a nice rigid body,
¾ Feet about 12 to 16 inches apart and what we are going to do is row the bell from
the floor up to our body, just like a normal dumbbell or bent over row with a
dumbbell would look, except that we are on the floor.
¾ That upper body action will appear pretty much like any normal rowing motion.
The stabilization aspect is going to need to be the trunk.
¾ The arms and upper body should row the bell up off the ground and replace it back
to the ground without any deviance in the rest of the body.
¾ That is the Renegade Row. Again, a very effective posterior chain and upper body
and total body developing movement. Normal protocols would be to do in the 5 to 10
repetition range, depending on the experience of the exerciser, with 3 to 5 sets.

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Dips
Keys:
¾ Start with a firm grip on you dip apparatus, the is the foundation of the movement
and will help to insure maximum stability of the shoulder joint
¾ Under control begin to lower your body down and forward, the general sensation
should be that you are opening up your chest and using your triceps to lower you
body.
¾ Upon reaching a depth that is of a comfortable and pain free range of motion, use
concentrate on using your triceps to bring yourself back to the start position.
¾ Ideally you should work towards getting the upper and lower arm segments to form
a maximum of a 90 degree bend, less if you can do it.
¾ Lastly, it is of major importance that you keep a high degree of conctratcion/tension
in the upper back this will aide in proper performance and stabilize the shoulder
joint.

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Pull-ups
Keys:
¾ Start with a firm grip on you pull-up apparatus, the is the foundation of the
movement and will help to insure that you are able to target the muscles of your
back to the greatest degree as well as stability of the shoulder joint
¾ Beginner you ‘pull up’ driving your elbows wide and pulling on the handles as if you
are going to ‘pull them apart’
¾ Another cuing tool is to image you are pulling the bar to you, Not you to the bar.
The will minimize the tendency of having the shoulders dominating the movement
with the potential to jeopardize the shoulder joint.
¾ Continue pulling the bar to you, until you have reached the maximum height at
which you are able to properly the movement.
¾ At the this point both the lats and upper back should be very intense and doing the
majority of holding you in position.
¾ Slowing lower your self to fully extend arm position, during the lowering focus on
the lats and upper back, allowing them to be the musculature controlling the
movement.

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Eccentric Push-ups
Keys:
¾ Start in a traditional push-up position hands underneath shoulders, arms locked
straight, body forming a ridged line from ear to ankle
¾ Eccentric push-ups are great for those that are unable to perform full ‘real’ push-
ups or would like to make the regular push-up a little more taxing
¾ Begin to slowly lower body as a single unit, pushing the elbows out wide, keep the
trunk tight, and lowering your chest towards your hands.
¾ Depending on your fitness level the lowering portion can range from 5 to 12 seconds
¾ If you still trying to perform a ‘real’ push-up one you have reached your time limit
bring your knees underneath you and reset yourself to the start position.
¾ If you are advanced ‘push’ yourself back up to the start position.

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Dragon Flag
Keys:
¾ Start lying flat on a bench with your hands gripping a firm portion of the bench
behind your head
¾ Use your trunk musculature to pull your body up so that it is in a vertical
¾ This is where the work begin. Begin to slowly lower yourself toward the start
position.
¾ Focusing on using your abs to control the entire movement. Don’t bail out and just
let you legs fall towards the floor, concentration on the abs.
¾ Lower you get the hard the movement becomes, so you will have really work hard as
you get towards the bottom of the movement.
¾ Each repetition should take you at least 5 sec to get back to the start position.

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Split Lunge Jump
Keys:
¾ Start in a deep lunge position, this is critical to the success of the explosive portion of
the movement as it is necessary to have enough hip and knee flexion to ‘explode’
¾ From the start position you will explosively drive you front foot straight into the
floor propelling you body straight up into the ‘air’
¾ While in mid-air you will cycle your back forward and front leg back, so that you
land in the in the alternate leg position than that which you took off from
¾ As you land you want concentrate on allowing the musculature of the front leg to
slow your landing. You should have a rebounding sensation, as if the new front is a
spring that is being compressed.
¾ Doing this should result in a nice ‘quiet’ landing
¾ You will also want to keep you trunk over aligned over your hips, failure to do this
will quickly degrade technique and potentially jeopardize the knee joint.
¾ Lastly, as you become more experienced you should be able to perform the
repetitions in very rapid succession.

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Published and distributed in the United States by:

Integrated Evolution, LLC

All rights reserved. No part of this book may be

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 1

Troy M. Anderson is the owner of Anderson Training Systems, a

Coach Anderson is often referred to as "the MacGyver of

This no frills coaching style is perfectly suited for everyday to

Anderson Training Systems Runs off Two Guiding Principles:

¾ Fitness Ain't Pretty- RESULTS ARE!

For more articles and instructional video, visit:

To Read the ATS Weekly Blog go to:

For Regular Exercise Video Updates visit:

Anderson training Systems Videos

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 2

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 3

The over riding question then becomes.

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 4

- High Intensity Interval Training

The kettlebell and kettlebell training deliver in spades.

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 5

She Trains with kettlebells

Yep her too

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 6

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 7

Kettlebell training is so darn effective and pretty simple to explain.

Exerciser A - decides to do a big upper body movement of Bench.

He does lift a total volume of 4500lbs

His total lift volume equal 5400lbs

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 8

No let's unleash this intermediate level kettlebell program.

The overall format is dual exercise or A1/A2 supersetting.

Size of Kettlebell Recommend:

Men - When Working with 1 KB - 35, 44, or 54lbs

Women - When Working with 1 KB 18lb or 25lbs

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 9

Watch Kettlebells Unleashed Day 1 Part 1 Video

Watch Kettlebells Unleashed Day 1 Part 2 Video

A1 Dbl KB Front Squat

B1 Dbl KB Strict Press

Watch Kettlebells Unleashed Day 2 Part 1 Video

Watch Kettlebells Unleashed Day 2 Part 2 Video

Watch Kettlebells Unleashed Day 2 Part 3 Video

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 10

Sounds fun right?

Are you ready to get Smoked?

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 11

KB Swings + 800 meter or 1/2 mile jog

Find a local high school or junior high track.

If you live in area where you can’t find an outdoor track

Your running or cardio intervals should be performed at

Watch Kettlebells Unleashed Smoke Session A

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 12

Sprint + Kettlebell Ladder Combo

Point 1 – Run/Sprint 15 yards/meters out and back

Watch Kettlebells Unleashed Smoke Session B

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 13

©2008, Integrated Evolution, LLC│Duplication or Transmission not Permitted 14

B1 Dbl KB Step-up 3 x 5/5 3 x 6/6 4 x 5/5 4 x 6/6

Day B- Date: Training Focus: Bodybuilding

C1 Rengade Row 4x4 4x4 3x5 3x5

Smoke Sessions A/B Date: Training Focus: Strength-Power

Day B- Date: Training Focus: Bodybuilding

B1 Dbl KB Strict Press