Published and distributed in the United States by: Integrated Evolution, LLC 2518 E Contessa St Mesa, Arizona 85213 www.andersontrainingsystems.com 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.
Published and distributed in the United States by: Integrated Evolution, LLC 2518 E Contessa St Mesa, Arizona 85213 www.andersontrainingsystems.com 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.
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: Fitness Ain't Pretty- RESULTS ARE! Ductus Exemplo
For more articles and instructional 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: http://youtube.com/us http://you tube.com/user/AndersonT er/AndersonTrainingSys rainingSys
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.
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
"Just A Fad"
"Dangerous"
"Too Hard Core"
"Too Technical"
"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.
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:
Building strength
Metabolic Conditioning
Dynamic flexibility
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.
Maybe you have heard of Jessica Beil
She Trains with kettlebells
Or how about Jo Lo
Yep her too
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.
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.
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
A1 KB Snatches A2 Dips B1 Dbl KB Step-up B2 Pull-ups
Watch Kettlebells Unleashed Day 1 Part 1 Video
Watch Kettlebells Unleashed Day 1 Part 2 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
Watch Kettlebells Unleashed Day 2 Part 1 Video
Watch Kettlebells Unleashed Day 2 Part 2 Video
Watch Kettlebells Unleashed Day 2 Part 3 Video
Special Programming Notes:
Organizationally the Kettlebells Unleashed Program is meant to be very flexible. Meaning you could do as many as few as 4 total sessions per week. Example: Day 1 -A Day Day 2 - Smoke Session A Day 3- Off Day 4- B Day Day 5 - Smoke Session B) or As many as 8 Session per week Example:
Day 1 - A Day/Smoke Session A(Am/Pm Split) Day 2 - B Day/Smoke Session B (Am/Pm Split) Day 3 - Off Day 4 - Day 1 - A Day/Smoke Session A(Am/Pm Split) Day 5 - Off Day 6- B Day/Smoke Session B (Am/Pm Split) Day 7 - Off All that being said in a perfect world the below example is how I would typical layout a training week. Day 1 - A Day Day 2 - B Day Day 3 - Smoke Session A Day 4 - Off Day 5 - A Day Day 6 - B Day Day 7 - Smoke Session B
Density Training Notes: For those unfamiliar with ‘density style training’ it is: Simply attempting to cram as many HIGH QUALITY reps into a certain period of time as possible.
Density Format for Pull-ups:
The Pull-ups the reps per set are listed below the total time. The exercise is done in an ' on the minute' format meaning when each new minutes start so does a new set.
Density Format for Dips:
The dips portion of the program is dependent on strength level; however a good rule of thumb is always stop each set with ‘two reps in the tank’. As fatigued accumulates you will obviously be lowering number of reps per set to keep the quality high. The reps per set, and rest intervals are really inconsequential some people will do better with 3 reps per set, some with 5, and yet others with 10. It is really a matter of pushing the button and start knocking out as many top quality reps as possible. Those inexperienced with density training it will be a very organic learning process; and if you keep an accurate training journal you will definitely gain some valuable knowledge about how your body handles fatigue and even what might be the best training protocols for you individually.
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?
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
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
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
Name: Goal: KB A/B +Smoke Session
Day A
Date: Phase:
Date:
Training Focus: Complexes Fat Loss Exercises/PR Zone
Wk 1
A2 Dips B1 Dbl KB Step-up B2 Pull-ups
Wk 3
Wk 4
Goal/Notes
Intro
Set/Load
Set
Rep/Load
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
10 min Density
10 min Density
12 min Density
Core Drill
A1 KB Snatches
Wk 2
3 x 5/5
3 x 6/6
10 min Density 10 min Density
4 x 5/5
15 min Density 4 x 6/6
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 BExercises/PR Zone
Date: Wk 1
Training Focus: Bodybuilding Wk 3 Wk 4
Wk 2
Core Drill
Intro
Set/Load
Set
Rep/Load
A1 Dbl KB Front Squat A2 Eccentric Push-up
4x6
4x6
3x8
4x8
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)
3x5
3x5
3x6
4x5
2x5
2x6
3x5
3x5
4x4 4 x 20sec
4x4 4 x 25 sec
3x5 4 x 30
3x5 4 x 35 sec
B1 Dbl KB Strict Press B2 Dragon Flag C1 Rengade Row C2 Split Lunge Jump
Smoke Sessions A/B Exercises/PR Zone
Core Drill
Date: Wk 1
Training Focus: Strength-Power Wk 3 Wk 4
Wk 2
Intro
Set/Load
Set
Rep/Load
3 cycles
3 cycles
4 cycles
5 cycles
40 sec
45 sec
50 sec
60 sec
medium pace
medium pace
medium pace
medium pace
2 cycles
2 cycles
3 cycles
3 cycles
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
15 yd run 30 yd run + KB Clean 5/5 45 yd run 60 yd run + KB DL 15
15 yd run 30 yd run + KB Clean 5/5 45 yd run 60 yd run + KB DL 15
15 yd run 30 yd run + KB Clean 5/5 45 yd run 60 yd run + KB DL 15
15 yd run 30 yd run + KB Clean 5/5 45 yd run 60 yd run + KB DL 15
Goal/Notes
Goal/Notes
Name: Goal: KB A/B +Smoke Session
Day A
Date: Phase:
Date:
Training Focus: Complexes Fat Loss Exercises/PR Zone
Wk 1
Core Drill
Wk 2
Intro
Wk 3
Set/Load
Wk 4
Set
Goal/Note
Rep/Load
A1 KB Snatches A2 Dips B1 Dbl KB Step-up B2 Pull-ups
Day BExercises/PR Zone
Date: Wk 1
Core Drill
Training Focus: Bodybuilding Wk 3 Wk 4
Wk 2
Intro
Set/Load
Set
Goal/Note
Rep/Load
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 Exercises/PR Zone
Core Drill
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
Date: Wk 1
Training Focus: Strength-Power Wk 3 Wk 4
Wk 2
Intro
Set/Load
Set
Rep/Load
Goal/Note
Keys:
The snatch is simply the continuation of the high pull. While driving the elbow upwards, the motion in continued all the way above head.
As with clean and high pull, the snatch motion is initiated by a powerful extension of the hips.
The extension of the hips should accelerate the weight up the body.
Here full extension of the legs and trunk are necessary to direct the bell above head.
The pulling arm should be rotating from a straight arm position, to elbow bent, to “punching through” the bell.
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.
Done correctly contact with the rest will be insignificant, not having proper placement of the arm will result in a hard “smack”.
Keys:
Swing the weight back through the legs before snapping it upwards.
The bodyweight should transition immediately back on the heels to counterbalance the weight.
Push through the heels and snaps the legs so that they end up perfectly straight.
Think of extending the body upwards rather than forwards.
Lock the legs and do not push the hip too far forward.
Clench the glutes as the legs extend to balance the body weight and secure the low back.
Once the legs fully lockout immediately start the rebend to the original starting position in order to properly receive the weight.
This quick release back to the starting position will load the hips to quickly swing the bell back upwards.
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.
Keys:
Weight on heels
Sit back rather than down
Hold arch in low back, sticking chest out
Press through the heels and straighten legs to complete lock out
Squeeze the glutes and try to get as tall as possible
Keys:
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.
The bell should travel up the body and when it reaches waist height the arm should break at the elbow.
The pulling arm should then try to transition around the bell to place appropriately in the rack position.
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.
Keys:
Keep the legs hip width apart.
Lock the legs squeezing the glutes to help stabilize the pelvis.
The kettlebell should be resting on the rack position, midline to the body.
Brace the abdominals and grasp the handle tightly.
Press through the heels and drive the bell upwards through the lat.
Once at the top position, “pull” the weight back down using the lat.
Make sure the body stays braced the entire time.
Keys:
Feet should begin slightly wider than shoulder width.
Turn the feet out approximately 45 degrees.
Break at the hips and focus on sitting back on the heels.
Push the knees outwards and you descend into the squat.
Once in the bottom position think of driving through the heels keep the knees pushed out.
Snap the hips through the sticking point and clench the glutes.
Keys:
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
Clean both kettlebells to the rack position
Place on foot fully on top of the box
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
As you are doing this use the muscles of the upper leg and glutes to extend the knee and hip.
This will bring you into a full ‘step-up’ position
Firmly contract the glutes to stabilize yourself at the top of the movement
If possible minimize the usage of the leg NOT both during the stepping up as well as the stabilizing at the top.
However if you need to use the opposite leg for safety purposes by all means use it.
With the Renegade Row you are going to have two bells sitting side by side about shoulder width apart.
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.
The key to this is to hold a good pushup position at all times.
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 o ptimum range of motion or with musculature that we are really desiring to work from.
We have gotten into the good pushup position, with one hand on each bell, maintaining a nice rigid body,
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.
That upper body action will appear pretty much like any normal rowing motion. The stabilization aspect is going to need to be the trunk.
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.
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.
Keys:
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
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.
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.
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.
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.
Keys:
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
Beginner you ‘pull up’ driving your elbows wide and pulling on the handles as if you are going to ‘pull them apart’
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.
Continue pulling the bar to you, until you have reached the maximum height at which you are able to properly the movement.
At the this point both the lats and upper back should be very intense and doing the majority of holding you in position.
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.
Keys:
Start in a traditional push-up position hands underneath shoulders, arms locked straight, body forming a ridged line from ear to ankle
Eccentric push-ups are great for those that are unable to perform full ‘real’ pushups or would like to make the regular push-up a little more taxing
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.
Depending on your fitness level the lowering portion can range from 5 to 12 seconds
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.
If you are advanced ‘push’ yourself back up to the start position.
Keys:
Start lying flat on a bench with your hands gripping a firm portion of the bench behind your head
Use your trunk musculature to pull your body up so that it is in a vertical
This is where the work begin. Begin to slowly lower yourself toward the start position.
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.
Lower you get the hard the movement becomes, so you will have really work hard as you get towards the bottom of the movement.
Each repetition should take you at least 5 sec to get back to the start position.
