Enter The Kettlebell The Workbook From The Art of Strength

By: Anthony DiLuglio, RKC
www.artofstrength.com
Enter The Kettlebell
The Workbook
From The Art of Strength
Copyright ©2006, 2007 Punch, Inc
All rights under International and Pan-American Copyright conventions.
Published in the United States by:
Punch, Inc
450 North Broadway
East Providence, RI 02920
Phone: 401-996-7474
Email: [email protected]
Website: www.artofstrength.com
First edition published in September 2006.
Second edition published in April 2007.
No part of this book may be reproduced in any form or by any means without the prior
written consent of the Publisher, excepting brief quotes used in reviews.
Book design, layout, and editing by Jeff Waters.
Disclaimer:
The author, publisher, and editor of this material are not responsible in any manner
whatsoever for any injury that may occur through following the instructions contained in
this material. The activities, physical and otherwise, described herein are for
informational purposes only. They may be too strenuous or dangerous for some people
and the reader(s) should consult a physician before engaging in this or any other fitness
program.
“What does not destroy me, makes me stronger.”
-Friedrich Wilhelm Nietzsche, 1844-1900
-1-
Table of Contents
Section Page
Preface 2
About Anthony DiLuglio 3
RKC Program Minimum
Week 1…………………………. 4
Week 2…………………………. 9
Week 3…………………………. 12
Week 4…………………………. 15
RKC Rite of Passage
Week 5…………………………. 18
Week 6…………………………. 25
Week 7…………………………. 29
Week 8…………………………. 33
Week 9…………………………. 37
Week 10………………………… 41
Week 11………………………… 45
Week 12………………………… 49
-2-
Preface
This workbook is a companion to Pavel Tsatsouline’s “Enter the Kettlebell” (ETK) available
through www.dragondoor.com in book and DVD form. You must purchase ETK to learn Pavel’s
overall program concept, philosophy, proper form, and safe lifting techniques. Do not attempt
the
program laid out in this workbook before thoroughly studying ETK. I also recommend you read
through this entire workbook before starting. The Week 1 (starting on page 4) and Week 5
(starting on page 18) Previews are very important.
ETK leaves certain program aspects open to interpretation. The program presented in this
workbook springs from the experience and interpretation of Anthony DiLuglio, RKC. Please
direct
any questions on this particular interpretation to Anthony via email at [email protected].
This workbook is intended to stay with you during your workout. I suggest you immediately
purchase a 3 hole punch, 3 ring binder, and print the entire workbook. Each week, you will
record
your progress within these pages. The entire program is designed to be completed in a
minimum
of 12 weeks. However, any weeks you do not successfully complete must be repeated. You will
simply print out another copy of that section of the workbook and insert it into your 3 ring binder.
Why this workbook?
Pavel Tsatsouline specializes in teaching breakthrough fitness techniques to elite athletes and
people who are naturally motivated. Anthony DiLuglio specializes in providing motivating
programs based on Pavel’s principles to get ordinary people started and keep them going.
Anthony’s typical client needs more structure and “follow-along” simplicity than provided in ETK
itself. It is Anthony’s hope that this companion workbook will help ETK reach a wider audience.
How to use this workbook
This workbook is divided into 2 main sections: the Program Minimum and the Rite of Passage
(ROP). Each of these is broken down into weekly progressions with a specific checklist of drills
for each day. The week starts with a preview and then the follow-along program itself. You
should strive to complete the program in its entirety. If you do not complete a week
appropriately,
simply repeat that week before moving on.
If you have questions, please visit us at www.artofstrength.com.
-3-
Anthony DiLuglio, Punch Gym, & Art of Strength
Anthony DiLuglio, RKC
Anthony DiLuglio has practiced his unique style of personal training throughout the United
States
and Scandinavia. In 2002, Anthony stumbled across the “ancient strong-man” practice of
kettlebell lifting and was immediately attracted to its focus on core strength and total body
fitness.
Anthony was one of the first US trainers to achieve official RKC (Russian Kettlebell Challenge)
certification in April of 2003 under the direction of Pavel Tsatsouline.
DiLuglio pioneered the use of kettlebell-based circuit training for the general public—carefully
molding this often intimidating, hardcore practice into a system accessible to all. His
groundbreaking “Punch Kettlebell Gym” in Providence, Rhode Island was the first to focus on
kettlebells as the central tool for strength, endurance, and body shaping in every workout.
The wild success of DiLuglio's circuits with athletes, housewives, and desk-bound
executives inspired Men’s Journal to honor Anthony as one of America’s top 100 trainers for two
years in a row (2004/2005).
Anthony continues to inspire legions of clients at the original Punch Kettlebell Gym in
Providence… but has expanded the reach of his message throughout the world with “The Art of
Strength” (AOS) DVD training series and his highly regarded “The Minute of Strength” video
newsletter. The AOS training series is the first video “work along” kettlebell system and enables
new and experienced kettlebellers to get right to work—bypassing the need to master the art of
proper program design.
For more information visit:
www.artofstrength.com
www.artofstrength.com/talk
www.artofstrength.com/minute
-4-
Week 1: RKC Program Minimum – Preview
“It is easier to resist at the beginning than at the end.”
-Leonardo da Vinci, 1452-1519
Before You Start
The first phase of ETK is “The RKC Program Minimum”. I break this phase into a 4 week
process, but you should repeat any of the weeks as often as needed until you successfully
complete the workout as written. Consider this your warm-up for the phase 2 “Rite of Passage”
to
come. If you are new to kettlebells, the RKC Program Minimum will prove quite challenging…
and if you are a kettlebell veteran, the RKC Program Minimum will prove quite challenging.
On each workout day, you will begin with Pavel’s warmup routine. Do not skip it. Perform the
prescribed number of reps for each drill in order and repeat for the full 10 minutes. Do not get
overly concerned with the number of times you cycle through these drills in the time allotted.
These drills are simply a warmup. You may record the number of cycles completed in the “#
Cycles” block:
These warmup drills are meant to work the shoulders, open the hips, and extend the spine. I
know it is boring… but it works. If you are losing interest in your workouts, it is fine to swap out
some of these drills with these alternatives:
• Cossack squat
• Punch matrix
• Egyptian shoulders
• Figure 8 to a hold
• Shadow box
• Jump rope
• Russian twist
On your “swing” days, perform the prescribed swing rep range and “active rest” exercise for the
full time allotted. You may “check off” your progress in the provided chart. Simply fill in dotted
line area as needed. Check off the 1st column then started back at the top of the 2nd dotted
column, etc. NOTE: There are more boxes in the columns than you can possibly check off
in 12 minutes. You do not have to check off each box… only check off as many as you
can
complete in the time allotted.
Warmup Target # Cycles Warmup Instructions
Wall squats 10 x
halos 10 x
pumps 10 x
• complete drills in order
• no breaks
• repeat sequence
• total time = 10 Minutes
Workout Target Completed Workout Instructions
swings 20 x
jumping jacks 2 min
swings 20 x
mountain climbers 2 min
swings 20 x
pushup to squat thrust 2 min
swings 20 x
jog 2 min
• no breaks
• hit target or “comfortable stop”
• swap out “active rest” drills as desired
• start over if you complete sequence
-5-
For example, here’s what it will look like if you can complete 7 swing and active rest pairs:
Active Rest
I have provided the following options for your active rest periods:
• jumping jacks
• mountain climbers
• pushup to squat thrust
• easy jog
• punch matrix
• pushups
• triple crush
• back lunge to a front kick (no weight)
• figure 8 to a hold
• burpees
• jump rope
• Russian twist
• one legged deadlift
Please understand that the active rest period is NOT the focus of the workout. You may
substitute any active rest drills you like… be creative! If you are working out in a 2nd floor
apartment, perhaps jumping jacks are out of the question. If you live in Alaska, maybe jogging
outside doesn’t seem appropriate (but don’t knock it until you’ve tried it). If you have a boxing
background, you may wish to only shadow-box through all rest periods.
The point of the active rest period is to KEEP MOVING! You don’t even need to move fast.
Gently hop up and down in one spot if you like. The only rules are to always stay in motion and
on your feet. You may not sit or lay down… and you may not bend over gasping for breath with
your hands on your knees.
If you choose to use active rest drills other than those listed, simply make a note of it in… well,
gee… in the “notes” section:
swings 20 x � �
jumping jacks 2 min � �
swings 20 x � �
mountain climbers 2 min � �
swings 20 x � �
pushup to squat thrust 2 min � �
swings 20 x �
jog 2 min �
• no breaks
Notes:
-6-
Get started
That’s about it. The program you are starting may well prove more physically demanding than
anything you’ve ever attempted. Make the commitment to complete all 4 weeks before you pick
up that first kettlebell on Monday. Though the volume and work performed this week will
certainly
be easy compared to later weeks, it may be quite a shock to the system if you are just getting
started with kettlebells.
As Leonardo suggests… it’s much easier to quit at the beginning then at the end. You will need
to fight through this week if you expect to endure the Rite of Passage later. Let’s get it started!
-7-
Wednesday
Day off! Record any physical activity here:
Monday Week 1: RKC Program Minimum
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 20 x
jumping jacks 1 min
swings 20 x
swings 20 x
swings 20 x
jog 1 min
• no breaks
Notes:
Tuesday
Warmup Target # Completed Warmup Instructions
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
Workout # Left # Right Workout Instructions
getup singles
• take your time
• be safe
• alternate singles (left/right)
• total time = 5 minutes
Notes:
-8-
Thursday Week 1: RKC Program Minimum
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 20 x
jumping jacks 1 min
swings 20 x
swings 20 x
swings 20 x
jog 1 min
• no breaks
Notes:
Friday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Saturday-Sunday
-9-
“Sports do not build character. They reveal it.”
-Heywood Broun 1888-1939
Be honest with yourself. Did you adequately complete week 1? Were you struggling with
endurance? If so, don’t go on to week 2. Print out the week 1 section again, stick it in your
binder, and do it again.
Are you still not quite sure if you are performing the drills correctly? Review the ETK book
and/or
DVD. Still not sure? Find a local RKC instructor to work with in person. You need to master
proper form in the swing and getup before moving on. Take your time. There really is no rush!
Moving on to week 2 with bad technique will only ensure an injury and even longer delay. Get
some help and nail these fundamentals!
Enjoy week 2!
- 10 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 20 x
jumping jacks 1 min
swings 20 x
swings 20 x
swings 20 x
jog 1 min
• no breaks
Notes:
Tuesday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Wednesday
- 11 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 30 x
jumping jacks 1 min
swings 30 x
swings 30 x
swings 30 x
jog 1 min
• no breaks
Notes:
Friday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Saturday-Sunday
- 12 -
“The future is purchased by the present.”
-Dr. Samuel Johnson, 1709-1784
Did you finish week 2 strong? If not, do it again. There is no one to impress… do what’s right for
yourself.
If you feel strong enough, now could be the time to work on the clean & press and snatch drills.
Start out with 1-5 reps per side for each drill. Remember, this is just “practice”-- not your
workout.
You will be focusing on these drills in the “Rite of Passage” phase.
Do this practice for 5 minutes prior to your warmup in the beginning of each workout.
Congratulations. Many people give up before completing week 2. What did you originally hope
to gain from the ETK program? Fat loss? Strength gain? Endurance? Close your eyes and
create a sharp mental image of yourself having reached these goals.
Now, open your eyes and enjoy week 3!
- 13 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 40 x
jumping jacks 1 min
swings 40 x
swings 40 x
swings 40 x
jog 1 min
• no breaks
Notes:
Tuesday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Wednesday
- 14 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 40 x
jumping jacks 1 min
swings 40 x
swings 40 x
swings 40 x
jog 1 min
• no breaks
Notes:
Friday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Saturday-Sunday
- 15 -
“It is impossible for a man to be cheated by anyone but himself.”
-Ralph Waldo Emerson, 1803-1882
Good job. Time to finish off the RKC Program Minimum.
This week, expose yourself to more drills. Start to review ETK Special Report #2, “Seven simple
and sinister kettlebell drills.” It includes some extremely useful drills to help you achieve your
RKC Rite of Passage. Once again review and PRACTICE these drills. Do not make them part of
your workout yet! Be patient… you are still building strength and conditioning.
At this point, you may also want to take a look at “The Art of Strength: Providence” DVD to
reinforce ETK Special Report #2. Both share many of the same drills including:
• one legged deadlift
• maxercist row
• squat flip clean
• tactical lunge
• russian twist
• figure eight to a hold (a signature AOS drill!)
• crush curl / triple crush
All of these and more can be found in The Art of Strength: Providence. Much like this workbook,
AOS: Providence will structure your training to achieve the best possible results. The Art of
Strength series will also be a necessary tool for your training beyond the Rite of Passage.
Welcome to week 4!
- 16 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 50 x
jumping jacks 1 min
swings 50 x
swings 50 x
swings 50 x
jog 1 min
• no breaks
Notes:
Tuesday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Wednesday
- 17 -
wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
swings 50 x
jog 1 min
swings 50 x
jog 1 min
swings 50 x
jog 1 min
swings 50 x
jog 1 min
• no breaks
Notes:
Friday
Wall squats 10 x
halos 10 x
pumps 10 x
• no breaks
• repeat sequence
getup singles
• take your time
• be safe
Notes:
Saturday-Sunday
- 18 -
Week 5: RKC Rite of Passage – Preview
“Well begun is half done.”
-Aristotle, 384-322 B.C.
Is your form perfect on swing and getups? Did you get all of your workouts in? Come on, be
honest! This is important. If you skipped workouts and your form is not great, you are not ready.
You will only hurt yourself in your Rite of Passage journey.
No big deal! This is not something to be rushed. Here is what to do: Review ETK once again
and start at week 1 of this workbook. Complete all 4 weeks of training.
If the above does not apply to you, then chapou! Congtulations! You have earned your ticket to
the Rite of Passage.
Clean & Press Ladders
The clean & press (C&P) will be a staple of your workout in the next 7 weeks. It is an excellent
drill with a focus on both core and upper body. Structuring your reps with the “ladder” scheme is
a great way to introduce a high number of reps into your workout without reaching muscle
failure.
Re-read pages 133-137 in ETK for Pavel’s take on ladders. Traditional weightlifting programs
call
for a certain rep/set scheme for a given exercise. Most people are used to the boring old rule of
“3 sets of 10”. With ladders, you start with 1 set of 1 rep and keep adding a rep with each set.
Here is an example of a 5 rung ladder:
Set 1 (or… rung 1): 1 rep
Set 2 (or… rung 2): 2 reps
This is 15 total reps (that’s 15 reps per side with a single arm exercise like the C&P). Once you
complete all the rungs (or sets), you will take a short break and repeat the ladder starting with a
single rep in set (or rung) 1.
In week 5, you’ll be doing 3 ladders made up of 3 rungs. Simple check off each time you finish a
complete ladder and write down any notes you’d like to remember:
1
2
333
Check off completed ladders here
and record any notes to the right.
- 19 -
Pulls
Adding a “pull” to your C&P ladder is not required by Pavel in ETK… it’s just highly suggested.
In
my experience with hundreds of clients, adding the pull to this routine provides a significant
boost
in effectiveness…. So if you are following my program, you must include a pull!
What do I mean by a pull? In ETK, Pavel recommends pull-ups. In 1950’s America, it was the
norm for the average 20-30 year old male to bang out 5-10 pull-ups. Most men could do far
more. Good luck finding an average 20-30 year old male today who can do more than 1 pull-up.
I’m not a rocket scientist, but here’s what I believe has happened:
• our society is much fatter now, adding a ton of resistance to the pull-up
• our society is largely sedentary with an atrophied musculature
• most males who do lift free weights measure strength with the bench-press
So, most of you starting this program may not be able to handle strict pull-ups. Of all possible
pulls, I personally prefer the pull-up. I generally have my clients start with assisted pull-ups.
Attach a couple of long elastic bands to your pull bar or tree branch with the bottom of the loop
hanging at about belly level. Get 1 or both feet into the loop and extend your body straight while
performing your pull-ups. If using multiple bands, try to work up to using just a single band over
the next couple months. Eventually, you can drop the bands altogether and do strict pull-ups.
If you can’t do pull-ups for some reason, you may substitute any of the following pulls:
• 1 arm row
• 2 arm row
• Lat pull-down machine
I’ll assume you only own 1 kettlebell and suggest that you stick with the 1 arm row alternative.
But keep in mind, you’ll need to do your ladder rung reps on both the left and right side.
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Snatches
You will only be doing snatches 1 day per week. ETK calls for snatches only on your light days
(Mondays). I recommend taking a very easy pace and performing 10 reps on the left, 10 reps on
the right, rest for 1 minute or less, and repeat for the full time. Take it easy and never blow
yourself out on these. They simply represent a nice start to the week.
If doing pull-ups or 2 armed rows, do a single rep.
If doing 1 armed rows, do a single rep on the left
followed by a single rep on the right.
- 20 -
Fast Swings & Slow Swings
The swings prescribed in ETK for the Rite of Passage can be a bit tricky. On Wednesdays,
Pavel
calls for “medium swings” at 70-80% of your max for the duration of time defined in your dice
roll.
Similarly, Saturdays call for your max effort for the duration of your dice roll. What exactly is max
effort, though?
The swing is the most important fundamental drill in the kettlebell world. It is 1 of the 1st 3 drills I
teach all new clients… I’ve watched thousands of people of all ages and fitness levels
performing
the swing. Here are a few extremely important observations I’ve made:
1. Most people have a steady swing pace between 35 and 50 swings per minute.
2. You can’t swing fast.
3. You can’t swing slow.
4. Most new clients can’t swing continuously for over 2 minutes.
5. Clients in great shape can rarely swing for more than 5 continuous minutes.
Let’s start with those 1st three points. If you are inclined to argue with these observations, put
this
workbook down and immediately try the following experiment: Swing any kettlebell for 1 minute
straight at what you consider to be an average pace and record your number of reps. Repeat
the
experiment for what you consider to be a fast pace. Repeat the experiment for what you
consider
to be a slow pace.
What were your numbers? Your “average pace” will probably be in the 35-50 range if you are
using good form. Interestingly, the “slow pace” and “fast pace” will be fairly close to your
average
pace if you are maintaining good form. Any attempt to radically increase or decrease your pace
was probably uncomfortable and full of atrocious form. The only way to go faster is to attempt to
“pull” the kettlebell up and down using your arms and shoulders. Think about the upswing, for
example. If you are muscle it up with your arms, the bell will hang at an angle from your arm
rather than properly in line with your arm.
RKC’s always tell new victims to imagine that their arms are just ropes with meat hooks at the
ends. The swing IS NOT an arm exercise. It relies on momentum created by your core and hip
snap to “float” the bell up.
You might think that a short swing (say, to waist level) can be done much faster than a high
swing
up to chest level. Try it. Not much difference. What’s going on here? Much of the reason
behind this has helped us humans keep track of time for centuries. Look at any grandfather
clock. It relies on a pendulum swinging (yes… SWINGING) back and forth. When the clock is
tightly wound, the pendulum has a wide swing. As it unwinds, the swing travels a shorter and
shorter distance. Interestingly, though, it takes exactly the same time for the pendulum to travel
a
wide path as a short path. The main factor governing the frequency of the clock swing is the
length of the pendulum arm. If you want to make significant swing rate changes, try growing
longer or shorter limbs!
Now, admittedly, there is a lot more going on in the mechanics of a swing. The kettlebell isn’t
simply swinging about a single fixed point as a clock’s pendulum. The body also features a hip
and knee flex in addition to the shoulder rotation. But, you get the idea! Each person will usually
find an individual average swing rate based on the particular dimensions of their body.
Here’s an article you may find useful:
http://home.howstuffworks.com/clock3.htm
- 21 -
Hard Swings and Medium Swings
Throughout the Rite of Passage, you will roll the dice to determine how long each swing session
will last. Let’s look at your “hard” days. If you roll “snake eyes”, you are asked to do as many
swings as you can in 2 minutes. If you roll a “hard 12”, Pavel demands as many swings as you
can perform in 12 mintues. Here lies a problem of interpretation.
Since I’ve already established that there’s no such thing as a fast or slow swing, you should
understand that your continuous “hard” pace might be around a non-stop 40 reps per minute….
so, how many continuous reps can you do? If you can only do 120 straight reps, about 3
minutes
is all you can expect to handle! So, any dice roll higher than a 3 will be a bit pointless.
The dice roll is good as it adds some needed variation to your workout. I contend that you need
to last for the duration of whatever turns up on those dice. So, if you can only do 3 minutes of
continuous swings, how are you going to last for 12 minutes? Build in some short breaks.
That’s it… no magic! Each workout, I will give you a rep range and rest period for your swings…
and I use the term “rest” loosely! On “medium” days, you’ll be asked for fewer reps and/or
longer
rest periods. On “hard” days, you’ll do as many as 50 continuous swings, set the bell down for a
few seconds, and immediately pick it back up for 50 more. In this way, you can ensure a
medium
or heavy volume of swings over the full allotted time.
Rolling the Dice
ETK calls for you to roll the dice to determine the time length of your snatch and swing
workouts.
That means you could roll for 12 minutes of swings in week 5 and 2 minutes of swings in week
6.
I took the liberty of rolling my dice for you in the following program. Did I use loaded dice?
Stop asking questions and enjoy week 5!
- 22 -
Monday: Light Day Week 5: RKC Rite of Passage
Ladders Rungs Clean & Press + Pull Ladders
1
2
33
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
• take breaks as needed
• do not flirt with failure, drop the bell instead!
• If substituting 1 armed rows for pull-ups, complete reps specified on
each side before continuing to the next C&P rung
• check off ladders and record notes above
• repeat drills in order a total of 3 times
Dice Roll Snatches
• maintain an easy pace (50-60% of max)
• 10 reps left, 10 reps right
• rest for 1 minute
• repeat
Notes:
Tuesday: Variety Day
The Art of Strength: Providence DVD
• Rounds 2-6
• Repeat for 2 total cycles
-OR-
• Do whatever you want and take it easy.
Notes:
3
- 23 -
Wednesday: Medium Day Week 5: RKC Rite of Passage
Ladders Rungs Notes
1
2
33
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
• record notes above
• repeat sequence a total of 3 times
Dice Roll Swings
• maintain a medium pace (70-80% of max)
• 25 reps
• rest for 10 seconds
• repeat
Notes:
Thursday: Variety Day
Try any or all of the following:
• If you are struggling through your ladders, try 5x5 loaded cleans alternated with 5x1 getups
with a heavier kettlebell.
• If you are getting smoked by swings and snatches, try 2-3 sets of 5-10 swings and/or 1-10
snatches with a heavier kettlebell than you are using in your timed sets.
• Try Pavel’s Relax into Stretch DVD.
-OR-
• Do what ever you want and take it easy.
Notes:
3
- 24 -
Friday Week 5: RKC Rite of Passage
Saturday: Heavy Day
Ladders Rungs Notes
1
2
33
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Swings
• don’t hold back… max effort!
• 50 reps
• repeat
Notes:
Sunday
3
- 25 -
“You don’t hold your own in the world by standing on guard,
but by attacking and getting well hammered yourself.”
-George Bernard Shaw, 1856-1950
Great job completing the 1st week of your RKC Rite of Passage! The conditioning you gained
during the Program Minimum phase should have well prepared you for it.
If you are new to the clean and snatch drills, your forearms may be sore. This primarily comes
from allowing the KB to rotate around too quickly and bash the forearm. Once you master these
drills, you should have no “bashing” or discomfort. Re-read Pavel’s instruction on these moves
in
Enter the Kettlebell and/or see a certified RKC instructor for some live help.
Week 6 will be more of the same. You will keep your C&P ladders at 3 rungs, but up the
workload to 4 total ladders.
- 26 -
1
2
3
44
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• 10 reps left
• 10 reps right
• repeat
Notes:
• Rounds 8-12
-OR-
Notes:
3
- 27 -
Ladders Rungs Notes
1
2
3
44
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
• If you are struggling through your ladders, try 5x5 loaded cleans alternated with 5x1 getups
with a heavier kettlebell.
• If you are getting smoked by swings and snatches, try 2-3 sets of 5-10 swings and/or 1-10
snatches with a heavier kettlebell than you are using in your timed sets.
• Try Pavel’s Relax into Stretch DVD.
-OR-
Notes:
3
- 28 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
44
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Sunday
3
- 29 -
“Rudeness is the weak man’s imitation of strength.”
-Eric Hoffer, 1902-1983
If you’ve made it this far, you are doing great! Keep up the good work. I know this type of
training can be a bit monotonous. Trust me, it is necessary and will be well worth your sweat
and
pain.
The ETK program will get your body conditioned so you can enjoy training with kettlebells for a
long time to come. You will enjoy years of injury free training after building your base right here.
It takes heart and dedication to successfully complete ETK. When you do, you will have earned
the right to walk tall with a true and obvious inner strength.
Don’t give up! This is your time to “be extraordinary”!
- 30 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
• Complete DVD
-OR-
Notes:
3
- 31 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
• Go for a jog.
-OR-
Notes:
3
- 32 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
Sunday
3
- 33 -
“Our minds are lazier than our bodies.”
-François, Duc de La Rochefoucauld, 1613-1680
Test week! If you feel ready, I think it would be a good idea to assess your true strength. Pavel
suggests replacing your regular Saturday workout with a press and snatch test every 4-8 weeks.
This is completely your option. If you choose to do your test on Saturday, check out the rules for
your tests in ETK. Simply record your results in Saturday’s notes. Take a little break after the
test. If you have enough juice left, I suggest trying the regular Saturday workout, too!
As you test, remember that your mind will fail long before your body does. Take this opportunity
to exercise your mental resilience. You will be a better man or woman for it!
- 34 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
The Art of Strength: Newport DVD
• Rounds 1-4
-OR-
Notes:
3
- 35 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
Rest 1-2 min
Dice Roll Swings
• 50 reps
• rest for less than 20 seconds
• repeat
Notes:
Notes:
4
- 36 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
C&P left 5
C&P right 5
Pull 5
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Sunday
5
- 37 -
“When the fight begins within himself, a man’s worth something.”
-Robert Browning, 1812-1889
You are extraordinary for making it this far! It is time to dig deep within yourself and push to a
new level. I am always amazed at the transformations my clients make with kettlebells… these
changes transcend the physical and radiate into every aspect of their lives. I recommend you
again picture your “goal self” in your mind prior to each workout this week. This is who you are
becoming.
Most people never do the work to transform themselves from within. This is where real change
has to start.
- 38 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
• Rounds 5-8
-OR-
Notes:
3
- 39 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Notes:
4
- 40 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
C&P left 5
C&P right 5
Pull 5
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
Sunday
5
- 41 -
“Pride is generally censured and decried, but mainly by those who have nothing to be proud of.”
-Arthur Schopenhauer, 1788-1860
Pride? You’ve earned it. Stick out your chest and walk an inch or two taller. Over the next 3
weeks you will have earned the RKC Rite of Passage.
- 42 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
• Full DVD
-OR-
Notes:
3
- 43 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
Notes:
4
- 44 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
C&P left 5
C&P right 5
Pull 5
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Sunday
5
- 45 -
“That all men are equal is a proposition to which,
at ordinary times, no sane individual has ever given his assent.”
-Aldous Leonard Huxley, 1894-1963
All people may be created as equals, but each person has the power to make themselves
extraordinary or mediocre. While many of your friends and family have been lounging on the
couch, you have pushed through to a new level of health and strength.
Enjoy week 11!
- 46 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
• Full DVD
-OR-
Notes:
3
- 47 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Notes:
4
- 48 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
C&P left 5
C&P right 5
Pull 5
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
Sunday
5
- 49 -
“Courage is rightly esteemed the first of human qualities
because it is the quality which guarantees all others.”
-Sir Winston Spencer Churchill, 1874-1965
You have certainly shown a strong internal courage in the last 11 weeks. Now we’re down to the
last week of your Rite of Passage. Others may talk about it, plan for it, discuss it to death on the
internet… but you will forever have accomplished it!
I recommend replacing your Saturday workout with another test day. 10 minutes of Clean &
Press and 10 minutes of Snatches. Record your numbers in the notes section and flip back 4
weeks to your last test… any improvement?
Take a little time off and see if you have the juice to complete Saturday’s workout in addition to
the tests!
- 50 -
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
Rest 1-2 min
Dice Roll Snatches
• repeat
Notes:
• Full DVD
-OR-
Notes:
3
- 51 -
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
Rest 1-2 min
Dice Roll Swings
• 50 reps
• repeat
Notes:
Notes:
4
- 52 -
Saturday: Heavy Day
Ladders Rungs Notes
1
2
3
455
Drill Rep
C&P left 1
C&P right 1
Pull 1
C&P left 2
C&P right 2
Pull 2
C&P left 3
C&P right 3
Pull 3
C&P left 4
C&P right 4
Pull 4
C&P left 5
C&P right 5
Pull 5
Rest 1-2 min
Dice Roll Swings
• 25 reps
• repeat
Notes:
Sunday
5
- 53 -
RKC Rite of Passage – Summary
Done. You are extraordinary. Congratulations!
Does your back hurt? Are your shoulders aching? Don’t forget your wall squats and halos.
Earning your Rite of Passage is no excuse for forgetting the basics. Be smart and listen to your
body. Pavel has some of the best stretching and joint mobility programs on the market today.
Use them! They will keep you injury free.
At this point, you have a strong base of fundamental kettlebell skills. There is an amazing
amount of variety in both drills and programs to choose from. I recommend you check out our
work-along DVD series “Art of Strength” at www.artofstrength.com or choose from our other
upcoming multiweek workbooks.
Walk proud. You’ve earned a strong body and mind.
Sincerely,
Anthony DiLuglio, RKC

Enter The Kettlebell The Workbook From The Art of Strength

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Enter The Kettlebell The Workbook From The Art of Strength

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By: Anthony DiLuglio, RKC

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