EBOOK CrawlMoreBeMoreV2

DISCLAIMER
THE NEW SCHOOL OF STRENGTH
DISCLAIMER
The information found in this manual is for educational purposes only; people
reading this manual should realize that there is risk involved with any type of
physical activity and they should contact their physician before participat-
ing. Anyone who is about to partake in the program mentioned in this manu-
al should be aware that any of the exercises mentioned could be potentially
dangerous if not performed correctly. Hardstyle Kettlebell MTL assumes no
liability for injury; this is solely an educational manual to guide those individ-
uals who are healthy and proficient enough to handle the demands of this
program.
COPYRIGHT
Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.
No portion of this manual may be used, reproduced or transmitted in any form

or by any means, electronic or mechanical, including fax, photocopy, record-
ing or any information storage and retrieval system by anyone except for the
purchasers for their own personal use. This manual may not be reproduced
in any form without the express written consent of Hardstyle Kettlebell MTL.
For more information, please contact:

Hardstyle Kettlebell Montreal
4684 Sources Blvd., Suite 003
Dollard-des-Ormeaux, Quebec
+1 514-942-0467
Email:
[email protected]
Web:
www.HardstyleKettlebellPro.com
www.HardstyleKettlebell.ca
CONNECT
Facebook | https://www.facebook.com/hardstylekbmtl
Twitter | https://twitter.com/LoukaKurcer
Instagram | https://instagram.com/kettlebeast
YouTube | http://www.youtube.com/channel/UCoxkEdc-LOCiqcViSFRmktA
HARDSTYLEKETTLEBELLPRO.COM
2
Contents
THE AUTHOR 4
WHY CRAWL? 5
HOW TO CRAWL 6
WHAT TO DO/NOT DO 7
BASELINE REPS MAX TEST 8
DIRECTIONS 9
LEARN MORE 10
Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.
Page composition by MegaMad

The Author
LOUKA KURCER
OWNER/HEAD TRAINER, HARDSTYLE KETTLEBELL MTL
Louka Kurcer lives by the StrongFirst code. able to train anytime and anywhere. “A ket-
His training is based on the belief that tlebell can replace an entire gym…” he says,
strength and proper movement fixes almost “…but if you don’t have one available, you
everything. He trains and teaches with a min- can still get very strong using just your own
imalist, yet highly effective, approach. He is body.” That is true independence.
considered an expert in the practice of “hard-
Louka currently teaches StrongFirst Kettle-
style” kettlebell, flexibility, and bodyweight
bell and Bodyweight user courses, as well as
strength training within the fitness commu-
Flexible Steel certifications across Canada.
nity.
He is also the proud owner of Hardstyle Ket-
Louka’s attitude can be compared to that of tlebell Mtl, his own “school of strength” in the
an old-time strongman and a martial artist. Montreal area, where he teaches. When he
He challenges his students to have a mindful is not swinging a kettlebell or putting heavy
approach when it comes to training: “Prac- weights overhead, he pursues his other pas-
tice, don’t workout”. He is about the underly- sion of art in the form of painting and draw-
ing principles, not just the tools. “An exercise ing.
has greater value if it is done with quality and
For more information on courses, certifica-
purpose. That is how we build real, long last-
tions, or training questions, please contact:
ing strength and resilience for life.”
[email protected] .
He believes strength and flexibility training
should be a lifestyle and advocates being
4
Why Crawl?
“
THE WORLD IS THE GREAT
GYMNASIUM WHERE WE COME
TO MAKE OURSELVES STRONG.”
~-Swami Vivekananda
WHY CRAWL? Best of all?
Crawling on the floor is AMAZING on so You can do it practically anywhere at any

many levels. For most people it’s just the time and there is NO equipment needed.
fact to get them moving. Crawling works
your entire body all at once, not to men- For many people this will be a strength
tion it’s many neurological benefits. It AND endurance exercise at the safe time.
works your stabilizer muscles like CRAZY So you are killing two birds with one
and engages your “core” better than any stone! You will notice a spike in your heart
sit-up or crunch. It trains your coordina- rate after a set of crawls, so cardio can be
tion and the connection between both included in that too.
right and left brain hemispheres, so you Sold yet? Yes? Ok great, let’s begin!
can expect to feel smarter afterwards. ☺
5
How to crawl
“
WE HAVE LITERALLY
LOST THE ABILITY TO
MOVE WELL ON THE
GROUND.” ~-Louka Kurcer
HOW TO CRAWL In the Baby Crawl, hands, knees

and feet touch the floor as you
As babies we learned to crawl
are moving. You do not necessar-
and as adults we learned how to
ily have to “lift” your leg as you
walk, and that’s how we devel-
step forward, but as an option
oped our gait pattern. The trou-
can also “drag” your leg forward.
ble is we forgot how to do what
used to feel so natural to us. We In the Leopard Crawl, the knees
have literally lost the ability to are elevated about ½-1 inch
move well on the ground. We are off the floor, creating as MUCH
too used to standing and sitting, MORE challenging movement. Watch this video to get
and as a result have developed a You literally have to hold your en- a better idea of how you
poor posture and a weak “core”. tire body up. should be crawling:
youtu.be/CxKhXWaeoFM
Not to worry, it is fairly easy to When you crawl, you are fight-
re-acquire and results will come ing gravity by keeping constant
just as quickly. Before you know tension in your muscles. Do
it, it will feel totally natural again not make the mistake of relax-
and you’ll be crawling every- ing your abs. Take the HARD-
where, I promise. EST path which gives you the
MOST resistance. For this to be
There are two main types of
challenging, you must be strict
crawling:
in your form. Look ahead with
1. Knees on the floor also known a “proud” chest and keep your
as the Baby Crawl, which is a Six- back flat or “neutral”. Brace you
Point-Contact; hands, feet, and abs at all times (that’s the point),
knees touch the ground. but don’t forget to breathe!
2. Knees elevated also known Start by taking small controlled

as the Leopard Crawl, which is steps and go slow at first. Very
a Four-Point-Contact; hands and challenging! Only once you get
feet touch the ground. Watch more coordinated you can go
this video to get a better idea: faster. You can go forwards,
h t t p s : / / w w w. y o u t u b e . c o m / backwards, sideways, in place…
watch?v=CxKhXWaeoFM Just play and have fun.
6
What WHAT
to DO/NOT DOIS NOT
THIS MANUAL
knowing is half the battle
Take a look at what TO do and what NOT to do.
WHAT TO DO
Here is what to do. Notice my alignment in each picture. The goal is to maintain this
alignment throughout crawling.
WHAT NOT TO DO
Here is what not to do. Notice the loss of alignment in each picture. In the first, the
neutral back is lost because the knee was brought too far forward. In the second pic-
ture, the hips stay side-to-side too much. Avoid these mistakes and keep it HARD and
STRICT.
7
baseline rep max test
BEFORE YOU START THE PLAN,

YOU MUST TAKE A BASELINE
REP MAX (RM) TEST OF YOUR
CRAWLING CAPABILITY.”
Before you start the plan, you must take a
baseline Rep Max (RM) test of your crawl-
ing capability.
Time yourself with a stopwatch and crawl

for as long as possible while keeping im-
peccable form.
Stop before your form breaks down and

focus on as many quality reps as possible
and take a conservation estimate. If you
do not have a timer, count the number of
steps.
EXAMPLE
Let’s say that you got 32 seconds (or 32
steps). You will do sets with half, so 16
seconds (or 16 steps) for week 1-2-3 of
the program. Say you got only 10 seconds
(10 steps), you will do sets of 5…You get
the idea.
8
Directions
YOU MAY ADD THIS TO YOUR

CURRENT TRAINING PLAN AS
CARDIO” OR FOLLOW IT ON
ITS OWN.”
For this plan you will be Leopard Crawling 3-5 times per week on a flexible schedule.
The chart below refers to the number of minutes you will be crawling for each day
of the week. Week 2 Day 2 says 15 minutes. Set your timer for 15 minutes and start
crawling. Do only half the number of reps that you can manage if you went all out. Take
between 15-30 (or more) seconds rest between each set. Play with the rest periods and
adjust as needed.
At the end of week 3, take a day off on Saturday then on Sunday test for a new Rep
Max (RM) of Crawls (time yourself or count the steps). Use this new baseline for weeks
4-5-6. At the end week 6, take 2-3 days off and test yourself again to see how far you’ve
come.
You will most likely be quite sore the first few days if you haven’t trained in a while…just
ignore it and keep going.
DAY #1 DAY #2 DAY #3 DAY #4 DAY #5
WEEK #1 7 min 18 min 14 min 10 min 21 min
WEEK #2 8 min 15 min REST 12 min 20 min
WEEK #3* 10 min REST 23 min REST 15 min
WEEK #4 9 min 22 min 17 min 13 min 26 min
WEEK #5 10 min 18 min REST 14 min 23 min
WEEK #6* 19 min REST 15 min REST 11 min
9
WANT TO LEARN MORE?
Hardstyle Kettlebell MTL offers workshops, tutorial videos, workout videos,
group classes and private strength training instruction. Learn more at
WWW.HARDSTYLEKETTLEBELLPRO.COM

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DISCLAIMER

THE NEW SCHOOL OF STRENGTH

No portion of this manual may be used, reproduced or transmitted in any form

For more information, please contact:

Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.

Page composition by MegaMad

WHY CRAWL? Best of all?

Crawling on the floor is AMAZING on so You can do it practically anywhere at any

HOW TO CRAWL In the Baby Crawl, hands, knees

2. Knees elevated also known Start by taking small controlled

Take a look at what TO do and what NOT to do.

BEFORE YOU START THE PLAN,

Time yourself with a stopwatch and crawl

Stop before your form breaks down and

YOU MAY ADD THIS TO YOUR

DAY #1 DAY #2 DAY #3 DAY #4 DAY #5

WEEK #1 7 min 18 min 14 min 10 min 21 min

WEEK #2 8 min 15 min REST 12 min 20 min

WEEK #3* 10 min REST 23 min REST 15 min

WEEK #4 9 min 22 min 17 min 13 min 26 min

WEEK #5 10 min 18 min REST 14 min 23 min

WEEK #6* 19 min REST 15 min REST 11 min

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