Adaptation, 98
Alternating clean, 33–34, 36–38
Alternating press-up (from floor), 64, 68–69
Baseball, 155–61
in-season workouts, 158–60
off-season workouts, 155–56
postseason workouts, 160–61
preseason workouts, 156–58
Basketball, 147–54
in-season workouts, 152–53
off-season workouts, 148–49
postseason workouts, 153–54
preseason workouts, 150–51
Becker Bucket, 199
Buffet workouts, 193–94
Cautions, 48, 51, 53. See also Notes and safety tips
Circle of pain, 197–99
Circuit training, 194–96
Clean(s)
Combinations, 55–61. See also Double clean-squat; Double clean-squat-press; Kettlebell push-up–row
Connolly, Tom, 197–98
Coordination and rhythm development, 33–44. See also Alternating clean; Double row; Double squat; Double swing; One-stays-up press; Single floor press
Crawl, kettlebell, 83–84, 86–87
Double clean-squat-press, 55–56, 59–60
Double snatch, 21–22, 25–26, 71, 72, 80–81
Double snatch–overhead squat, 63, 64–66
Double snatch–overhead squat–press, 63, 66
Drills, 193–99
buffet workouts, 193–94
circle of pain, 197–99
circuit training, 194–96
kettlebell duals, 197
Fatigue, workouts to avert, 185–86
Firefighters. See Military, fire, and law-enforcement personnel
Football, 115–21
in-season workouts, 119–20
off-season workouts, 116–17
postseason workouts, 120–21
preseason workouts, 112, 117–19
Front squat, 41–42
Goal setting, 95–113
basic program design, 102–11
incorporating kettlebells into program, 111–13
progressing with kettlebells, 98–102
for strength, 97
Grappling. See Wrestling/grappling
Heavy ballistics, 21–31. See also Double press; Double snatch; Power movements; Side shuffle; Sidewinder; Single clean
High pull. See Squat-pull
High-intensity training (HIT), 115
In-season workouts, 103
for baseball, 158–60
basic program design, 108–9
for basketball, 152–53
for football, 119–20
for karate/striking sports, 142–44
for long-distance runners, 174
for soccer, 124–26
for sprinters, 168–69
for throwers, 178–79
for wrestling/grappling, 134–35
Intensity, 98
high, workouts for, 188–90
in-season workouts for, 108
low, workouts for, 190–91
moderate, workouts for, 187–88
off-season workouts for, 104, 106
preseason workouts for, 106
training tips, 100–101
Karate and striking sports, 137–46
in-season workouts, 142–44
off-season workouts, 137–38
postseason workouts, 144–46
preseason workouts, 139–41
Kettlebell back lunge, 45, 46–47
Kettlebell crawl, 83–84, 86–87
Kettlebell duals, 197
Kettlebell forward lunge, 45, 48
Kettlebell Poker, 194
Kettlebell push-up–row, 55, 56–57, 60–61
Law-enforcement personnel. See Military, fire, and law-enforcement personnel
Light weeks, 106
Linebacker position. See Deadlift
Live toes, 72
Long-distance runners, 171–75
in-season workouts, 174
off-season workouts, 171–72
postseason workouts, 175
preseason workouts, 172–73
Lunge(s)
Military, fire, and law-enforcement personnel, 183–91
advanced conditioning, 187–88
basic training, 185–86
fighting fit, 188–90
R&R, 190–91
Notes and safety tips, 60–61, 65–66, 68, 79, 87, 90. See also Cautions
Off-season workouts for baseball, 155–56
basic program design, 103–6
for basketball, 148–49
for football, 116–17
for karate/striking sports, 137–38
for long-distance runners, 171–72
for soccer, 121–22
for sprinters, 164–65
for throwers, 176–77
for wrestling/grappling, 131–32
Olympic-style lifting, 115
One-hand swing, 11, 12–14, 71, 73–74
One-stays-up floor press (into leg raise), 71, 72–73, 81–82
One-stays-up press, 33, 34, 40–41
One-stays-up row, 63–64, 67–68
Overhead towel swing, 84, 89–90
Postseason workouts, 103
for baseball, 160–61
basic program design, 110–11
for basketball, 153–54
for football, 120–21
for karate/striking sports, 144–46
for long-distance runners, 175
for soccer, 126–27
for sprinters, 169–70
for throwers, 180–81
for wrestling/grappling, 136–37
Power movements, 11–19. See also Double clean; Heavy ballistics; One-hand swing; Single press; Single snatch
Power vs. strength, 148
Powerlifting, 115
Preseason workouts, 103
for baseball, 156–58
basic program design, 106–8
for basketball, 150–51
for karate/striking sports, 139–41
for long-distance runners, 172–73
for soccer, 122–24
for sprinters, 166–67
for throwers, 177–78
for wrestling/grappling, 113, 132–34
Press(es)
double clean-squat-, 55–56, 59–60
double snatch–overhead squat–, 63, 66
one-stays-up floor (into leg raise), 71, 72–73, 81–82
push-, 31
Press-up, alternating (from floor), 64, 68–69
Push-press, 31
Row(s)
kettlebell push-up–, 55, 56–57, 60–61
Runners. See Long-distance runners
Side shuffle, 21, 22–23, 28–29
Single floor press, 33, 34, 43–44
Snatch(es)
double, 21–22, 25–26, 71, 72, 80–81
Soccer, 121–27
in-season workouts, 124–26
off-season workouts, 121–22
postseason workouts, 126–27
preseason workouts, 122–24
Sprinters, 163–70
in-season workouts, 168–69
off-season workouts, 164–65
postseason workouts, 169–70
preseason workouts, 166–67
Squat(s)
double snatch–overhead, 63, 64–66
front, 41–42
Stand-up (from knees), 71, 72, 78–79
Strength
excessive, 97
power vs., 148
Stress, 98
Swing(s)
one-hand, 11, 12–14, 71, 73–74
Throwers, 176–81
in-season workouts, 178–79
off-season workouts, 176–77
postseason workouts, 180–81
preseason workouts, 177–78
Two-hand swing, 2, 5–7, 11, 12–13
Volume, 98
building, 185–86
high, workouts for, 187–88
in-season workouts for, 108
low, workouts for, 190–91
moderate, workouts for, 188–90
off-season workouts for, 104, 106
preseason workouts for, 106
training tips, 99–100
Wrestling/grappling, 131–37
in-season workouts, 134–35
off-season workouts, 131–32
postseason workouts, 136–37