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Index
Cover Page
Kettlebell Training for Athletes
Copyright Page
Contents
An Introduction to Kettlebells
1 WEEK 1 BUILDING THE FOUNDATION
Deadlift
Squat-Pull
Two-Hand Swing
Bent-Over Row
Two-Hand Press
2 WEEK 2 INTRODUCTION TO POWER MOVEMENTS
One-Hand Swing
Single Snatch
Double Clean
Single Press
3 WEEK 3 HEAVY HITTERS . . . BEEFING UP BALLISTICS
Single Clean
Double Snatch
Sidewinder
Side Shuffle
Double Press
4 WEEK 4 DEVELOPING COORDINATION AND RHYTHM
Double Swing
Alternating Clean
Double Row
One-Stays-Up Press
Double Squat
Single Floor Press
5 WEEK 5 A QUICK CHANGE IN DIRECTION
Kettlebell Back Lunge
Kettlebell Pass
Figure 8
Squat-Press
Double Floor Press
6 WEEK 6 COMBINATIONS
Double Clean-Squat
Double Clean-Squat-Press
Kettlebell Push-Up–Row
7 WEEK 7 BIG AND BALANCED
Double Snatch–Overhead Squat
One-Stays-Up Row
Alternating Press-Up (from Floor)
8 WEEK 8 TOTALLY TWISTED TRAINING
One-Hand Swing (Refresher)
Side Bend
Get-Up
Stand-Up (from Knees)
Double Snatch (Refresher)
One-Stays-Up Floor Press (into Leg Raise)
9 MORE KETTLEBELL MOVEMENTS
Walking Swing
Kettlebell Crawl
Bottoms-Up Press
Overhead Towel Swing
Pullover
Triceps Extension
Hammer Curl
10 GOAL SETTING
Can an Athlete Ever Be Too Strong? . . . Maybe!
Progressing with Kettlebells
Putting It All Together: Basic Program Design
Incorporating Kettlebells into an Existing Training Program
11 SAMPLE PROGRAMS FOR FOOTBALL AND SOCCER
Football
Soccer
12 SAMPLE PROGRAMS FOR WRESTLING/ GRAPPLING AND KARATE/STRIKING SPORTS
Wrestling/Grappling
Karate and Striking Sports
13 SAMPLE PROGRAMS FOR BASKETBALL AND BASEBALL
Basketball
Baseball
14 SAMPLE PROGRAMS FOR TRACK-AND-FIELD SPRINTERS, LONG-DISTANCE RUNNERS, AND THROWERS
Sprinters
Long-Distance Runners
Throwers
15 TOTAL CONDITIONING FOR MILITARY, FIRE, AND LAW-ENFORCEMENT PERSONNEL
Basic Training: Avoid Local Fatigue, Build Volume
Advanced Conditioning: Moderate Intensity/High Volume
Fighting Fit: High Intensity/Moderate Volume
R&R: Low Intensity/Low Volume
16 DRILLS FOR INDIVIDUALS, TRAINING PARTNERS, AND TEAMS
Buffet Workouts: A Little Bit of Everything
Killer Circuits
Kettlebell Duals
Circle of Pain: The Becker Bucket
Conclusion
Index
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