Final Chapter - Kettlebells

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER
THE DIESEL CREW, LLC

ACHIEVING BEYOND POTENTIAL
2
COPYRIGHT 2006-2008
All rights reserved.
INTRODUCTION
As a strength coach, fitness professional, gym teacher, athlete or anyone interested in the pursuit of
strength, you must continue to learn and study new information as it pertains to your sport or strength
endeavor. If you are open to new ideas, then you will give yourself (and your athletes) the best chance for
success. For the last 4 years, the Diesel Crew, LLC has been built on these ideals.
This eBook and all future eBooks will be designed to show innovative, new ways of training outside the
normal, traditional exercise programs. Through Extension of the Movement, the Crew will show you
how to take typical exercises and increase their functionality or real worldapplication.
This Advanced Kettlebell Techniques The Final Chapter eBook contains information around how to take
your existing Kettlebell inventory and expand the unique exercises that can be performed and implemented.
These never before seen exercises will be added to your Quick Reference Guide and this can be printed
and displayed in your gym or workout manual. This eBook follows a highly praised Advanced Kettlebell
Techniques I article and Advanced Kettlebell Techniques I eBook put out on the DieselCrew.com site in
early Jan 2006. I hope you like this eBook and continue to come back to the DieselCrew.com site, like
thousands of others each month, and support our old school training methodology.
MEET THE DIESEL CREW

OUR VISION: Increasing strength through the entire functional movement pattern specific to the athletes
sport through the use of complex, multi-joint, closed chain exercises with the goal of maximizing the
potential to generate explosive power.
OUR PROTOCOL: Incorporating and modifying - through Extension of the Movement- all aspects of
Olympic Weightlifting, Powerlifting, Strongman, Dinosaur and Grip Strength to build the complete
Athlete.
TEAM DIESEL: Jedd Johnson, one of the top 10 Grip athletes in the world and an amateur Strongman
competitor, is certified through the National Strength and Conditioning Association (NSCA) with a
Certified Strength and Conditioning Specialist (CSCS) accreditation. Jim Smith, also a Strength Coach, is
certified through the National Strength and Conditioning Association (NSCA) with a Certified Strength and
Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) with a Certified
Fitness Trainer (CFT) and the United States Weightlifting (USAW) Club Coach Certification
accreditations.
Jedd and Jim speak across the east coast at conferences, seminars and clinics about the Diesel Method.
Highly sought after and dynamic speakers, the Crew has taken their Grip knowledge and created the
World Series of Grip, which is a clinic they run at Strongman competitions testing all facets of hand
strength. In 2004, the Diesel Crew, LLC created the Global Grip Challenge (GGC) . The annual event is
considered the US Grip Championships and its competitors are among the top Grip athletes in the US.
DISCLAIMER
This Advanced Kettlebell Training eBook is informational only. The data and information contained herein
are based upon information from various published as well as unpublished sources and merely represents
training, strength and power development literature and practice as summarized by the authors and editors.
The publisher of this e-booklet makes no warranties, expressed or implied, regarding the currency,
completeness or scientific accuracy of this information, nor does it warrant the fitness of the information
for any particular purpose. The information is not intended for use in connection with the sale of any
product. Any claims or presentations regarding any specific products or brand names are strictly the
responsibility of the product owners or manufacturers. This summary of information from unpublished
sources, books, research journals and articles is not intended to replace the advice or attention of health care
professionals. It is not intended to direct their behavior or replace their independent professional judgment.
If you have a problem with your health, or before you embark on any health, fitness or sports training
programs, seek clearance from a qualified health care professional.

3
COPYRIGHT 2006-2008
Copyright 2006-2008 The Diesel Crew, LLC, James Smith and Jedd Johnson. All rights reserved. No
part of this information may be reproduced or utilized in any form or by any means, electronic or
mechanical, including photocopying, recording, distributing, or by any information storage or retrieval
system, without permission in writing from the author. Inquiries should be addressed to DieselCrew.com
Webmaster, PO Box 806, Wyalusing, PA 18853, USA. If you would like to offer these e-booklets on your
site please contact DieselCrew.com Webmaster at the address above or via e-mail at
Smitty.Diesel@Gmail.com.
For complete information on all of the Diesel Crews e-books, products, programs and more valuable
information available to help you get insane in your training for your specific sport, visit
www.DieselCrew.com.
TERMS & CONDITIONS

1. I am aware that the Diesel Crew, LLC, and its members Jim Smith and Jedd Johnson, are not medical
doctors and are not qualified to determine a participant's physical capability to engage in strenuous
exercise.
2. Medical clearance from my physician may be required prior to participation in any exercise program
and/or engaging in any of the exercises contained within this eBook.
WAIVER AND RELEASE OF LIABILITY:

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS eBOOK!)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE
PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS EBOOK IN CONSIDERATION FOR BEING
ALLOWED TO UTILIZE THE INFORMATION IN THIS EBOOK, I AGREE THAT I WILL ASSUME THE RISK AND FULL
RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND
OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED
TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY
FAMILY WHILE UTILIZING THE INFORMATION IN THIS EBOOK AND TO THE MAXIMUM EXTENT ALLOWED BY
LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST
THE DIESEL CREW , JIM SMITH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THE
DIESEL CREW ), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE
UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS EBOOK. I
FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
eBOOK LEGEND:
UPPER BACK:
LOWER ARM:
Trapezius, Rhomboids, Latissimus

Dorsi, Posterior Deltoids, Erectors
Spinae, Teres Major
Hand Flexors, Hand

Extensors, Wrist Complex
Brachialis, Brachioradialis
UPPER CHEST:
HIP COMPLEX:
Pectoralis Major/Minor, Anterior

Deltoids, Biceps
Iliopsoas, Psoas Major,

Iliacus
LOWER BODY:
ABDOMINALS:
Quadriceps, Hamstrings,
Gluteals
Internal/External Obliques
Transverse Abdominis,
Rectus Abdominis

4
COPYRIGHT 2006-2008
TABLE OF CONTENTS
THE INTRODUCTION ... 6
THE IRRADIATION / BI-LATERAL TENSION SERIES . . .. ...7
PULL THROUGHS WITH CRUSH .. .. . 8
SNATCH WITH CRUSH .. . 9
CLEAN & JERK WITH SUPPORT ... .. ... . ..10
PULL THROUGH WITH SUPPORT ... . . ... . .11
THE PARTIAL RANGE SERIES . ... . .12
TOP DOWN TRAINING PROGRESSIONS ................................................14
POWER OUTPUT ... . ...........14
POWER CLEANS 9 . . ... .15
POWER CLEANS 18 ... . ... ... ..16
POWER SNATCHES 9 . . ... ... ..17
POWER SNATCHES 18 ... ... . ... ..18
HIGH PULLS 9 . . . ... ..19
HIGH PULLS 18 ... .. ... ..20
THE QUICK STORY .... ..21
THE PENDULUM SERIES . . . ... ..23
ONE ARM JAMMERS . . ...........25
TWO ARM JAMMERS / CHEST PASS . . . ..26
TWO ARM OVERHEAD THROW . . .. 27
ROTATIONS . . . 28
BACKWARDS TRIPLE EXTENSION . . ..29
FLIP DOWN HANDLE . ... 30
POWER BOMBS .. . .. 31
SEVENS (7S) .. .. 32
THE MOVEMENT UNDER TENSION SERIES (M T) . . .. ...33
GRIP AND RIP RUNS . . 34
GRIP AND RIP BACKWARD RUNS . . ...35
GRIP AND RIP BACKWARD RUNS AND SQUAT . 36
THE BAND / ROPE SERIES .. . . . ...37
OVERHEAD SQUATS 2 ARMS .. . . ..38
OVERHEAD SQUATS 1 ARM .. .. . ..39
MILITARY PRESS 1 ARM .. . . 40
HAUL UPS .. .. . 41
THE INSTABILITY SERIES . .. ... ...42
THE SETUP ... . 43
PULL THROUGHS . . 44
CLEAN & PRESS . .45
SNATCHES 46
THE QUICK REFERENCE GUIDE .. . . .. ........48
THE QUICK REFERENCE GUIDE LEGEND ... . . . ..........49
THE SAMPLE WORKOUTS
EXPLOSIVE SAMPLE WORKOUT . .. 50
ENDURANCE SAMPLE WORKOUT . .. ..51
THE APPENDIX
DICTIONARY . . .. .52
REFERENCES . ...53
ARTICLES . ....53
PUBLICATIONS 53
VIDEOS . . ...53
WEBSITES .. ...54
SPECIAL THANKS .. ...54

5
COPYRIGHT 2006-2008
DO NOT CONTINUE READING THIS eBOOK UNLESS:

You are willing to create explosive starting strength for your athletes,
You are willing to learn how to perform insane, never before seen exercises,
You are willing to think outside the box and INNOVATE!
Ok, now that youve accepted your fate, you are ready for the the Final Chapter. It
will be the last installment and will complete the Diesel Trilogy. We are now ready to
begin.
DIESEL KETTLEBELL TRILOGY

1. Advanced Kettlebell Techniques article
2. Advanced Kettlebell Techniques I eBook
3. Advanced Kettlebell Techniques II the Final ChaptereBook
MY GOAL FOR THIS eBOOK

My goal for this final Kettlebell eBook is to get all of you to
realize that not everything about Kettlebells has been written or
discovered yet. I want you to see what weve come up with and
build upon that knowledge. You will see that you have a great
ability to innovate if you just open up your mind. Com. Pavel,
Steve Cotter, Mike Mahler and all the great Kettlebell strength
professionals are amazing and they have laid the foundation for
all of us to continue on our quest to make the best athletes. Our
athletes deserve strength coaches who continue to better
themselves and learn all they can, everyday. The worst strength
coach is the one who thinks they know everything already.
Learn the history and forge your own path.

6
COPYRIGHT 2006-2008
The Irradiation Series (IS)

DEFINITION
Word: irradiation
Pronunciation: ir-"Ad-E-'A-sh&n
Function: noun
1 a : the radiation of a physiologically active agent from a point of origin within the
body; especially : the spread of a nervous impulse beyond the usual conduction path
CONCEPT
Irradiation, or bi-lateral tension, by simple definition is defined as creating an
environment in the body, conducive to optimal nerve impulses. The better nerve
impulses you have, the better your ability to create explosive power. So we must train
this in practice, so it becomes second nature on the field. We use irradiation to stabilize
the body to create power or absorb impact instantly.
Com. Pavel Tsatsouline has been promoting this
concept for years, and as always, was way ahead of
his time. This phenomenon works! Com. Pavel
offers this well known demonstration, make a tight
fist tight as you can make it. Now immediately
notice not only your hand becomes tight, but also
your forearm, your bicep, your shoulders, upper
back and chest. This is the simplest example.
There are many pieces to the
puzzle.
Here is another simple example that I teach my

athletes to use when pulling, moving big weight,
performing shrugs or even pressing overhead. Try
this: Go to your gym and perform a set of shrugs, heavy shrugs. Now, for your second
set take your tongue and press it hard against the roof of your mouth. While doing this
simple technique do your second set of shrugs notice the difference. Because of the
physiology of the tongue and irradiation, pressing the tongue on the roof of your mouth
stabilizers your neck, cervical and thoracic spine and maintains optimal alignment while
performing upper body exercises.
Now imagine taking this concept up to another level. We have briefly discussed creating
tension in your hand to increase your upper body stability, but what about creating
tension on one entire side of your body. Pre-loading hyper-irradiation! This training
concept will get your body into a state of readinessfor game time situations. Using
irradiation techniques, along with techniques creating intra-abdominal pressure and
lumbar stability is your best chance for creating optimal explosive strength, power and
performance.

7
COPYRIGHT 2006-2008
IS KB PULL THROUGHS with CRUSH

The first example we are demonstrating is utilizing a torsion
spring gripper to create tension of our upper musculature.
While closing the gripper, we will perform Kettlebell pull
throughs. Like I said before, try doing a Kettlebell pull
through with nothing in your off hand, then do the exercise
squeezing a gripper. The irradiation version is worlds apart,
because the goal of our training is to become strong by
teaching our body to fire as one unit. By creating the
irradiation state in our training we can turn a simple exercise
into a complex one.
KEY POINTS TO REMEMBER

Create your inra-abdominal pressure, force outby expanding and contracting your
Transverse Abdominus to set your core. This is the first step in creating a solid
musculature contraction of your entire body
Setting your prime movers, antagonists and supporting, stabilizing musculature into a
state of readinessyou will see great potential for carryover into your specific sport.
Have fun!
PRIMARY TARGET

8
COPYRIGHT 2006-2008
IS KB SNATCH with CRUSH

The second example we are demonstrating is also utilizing a torsion spring gripper to
preload our upper musculature on side of our body before the exercise begins. While
closing the gripper, we will perform Kettlebell snatches. The tension created by the
gripper on the opposite side of the body, stabilizes differently than if you were using 2
Kettlebells. The contraction is constant throughout the entire range of motion (ROM).
PRIMARY TARGET
See the Irradiation Series Videos I and 2 on your CD

9
COPYRIGHT 2006-2008
IS KB CLEAN & PRESS with SUPPORT

When I say support, I mean your entire body is supporting a load, or
you are performing a grip support exercise in your off hand during the
execution of an explosive movement. If your body is supporting a
load, the core, upper back and legs are already chargedbefore even
picking up the KB. You must stabilize and counter balance the load to
be able to pick up the KB and then you must actually perform the
exercise. This example is loadinga heavy sandbag onto one
shoulder, then grabbing a Kettlebell and performing any number of
different exercises.
PRIMARY TARGET

10
COPYRIGHT 2006-2008
IS KB PULL THROUGH with SUPPORT

Here is another example. A Kettlebell pull through with a preload of a
sandbag. It will make the exercise more complex and provide great
core stabilization. Another example of this exercise would be to put
the sandbag on your back utilizing the straps, now you can free up the
other hand to do 2 arm Kettlebell pull throughs. Other very cool
irradiation exercises could include: Farmers walk with KB and a
shouldered sandbag or a turkish getup (TGU) with shot put or gripper
in the off hand. There are many different possibilities.
PRIMARY TARGET

11
COPYRIGHT 2006-2008
The Partial Range Series

CONCEPT
All good strength coaches know that the Olympic weightlifting
protocols and exercises should be taught from the top down.
These training progressions setup the movement patterns and the
strength needed to move toward the full execution of the exercises;
the clean and jerk and the snatch. We also know that the power
generated when performing these weightlifting exercises has no
equal. If you refer to the chart below youll see none of the other
powerlifting big 3are even close. So you can see, if we can take
these training progressions and apply it to our Kettlebell training,
we will be able to generate even more power. Perform a normal KB
clean and jerk and a normal snatch, and by normalI mean from
The basic structure of
the floor. Good! Now try this same exercise off a 9box. Harder?
the motor unit
What you will see is you will need to fireharder to generate
enough power to accelerate the bell to the locked out position. This is because of two
things. The first one is, youve shortened your pulling distance for the exercise and
youve lost 9of knee and hip extension. Also, to compensate for this partial pulling
range the athlete will need greater motor unit recruitment. Force production is a product
of two things; the frequency of the stimulation of the motor units and the number of
motor units activated.
Muscle fibers must receive an electrical impulse in order to
contract. They receive this impulse from a motor axon.
However, each fiber doesn't have its own axon. Muscle
fibers in groups of 8 to 3000 are innervated by a single
motor axon. These groups are called motor units. Motor
units vary greatly in size. Small motor units such as those
found in the hand are used for fine motor tasks such as
writing, while large motor units, such as those found in the
Skeletal Muscle
legs, are used for movements requiring high amounts of
force production.
In an effort to conserve as much energy as possible, the
body will always attempt to perform a task in the most
energy efficient way possible. Therefore, in order to take a
drink of water, the body doesn't have to recruit as many
motor units in the bicep as it does when performing curls.
Therefore, the body always starts by recruiting the smaller
motor units first. By doing so, the body only has to expend
enough energy in order to accomplish the task, thereby not
wasting energy.
Generally speaking, smaller motor units are lower
threshold motor units. Lower threshold motor units have
less force production capabilities than do larger motor units
Central Nervous System
12
COPYRIGHT 2006-2008
which are called higher threshold motor units. This only makes sense physiologically.
Smaller motor units are often comprised of slow twitch fibers, or red fibers. They need
greater blood supply, as they are the motor units capable of endurance work and
utilization of the aerobic pathway in terms of energy production. Fast twitch, or white
fibers typically found in higher threshold motor units are typically used in high intensity
all out efforts, which of course use the anaerobic pathway for energy production. These
fibers have a low threshold for endurance work and therefore, it is more economical for
them to be found in larger motor units. This concept is important to understand in training
because as a load increases, high threshold motor units are gradually recruited. This is
why using accommodating resistance in the form of chains and bands has become so
popular in recent years. The load increases as each rep is completed, therefore,
throughout the rep, the body is having to recruit more and more high threshold motor
units in order to complete the rep. Elite athletes in sports such as Weightlifting possess
great starting strength. Starting strength is essentially the ability of the body to turn on
as many motor units as possible as quickly as possible. One thing that makes these
athletes elite, is they possess the ability to recruit a greater percentage of their available
motor units than the average athlete. According to Siff and Verkoshansky; "Starting
strength is the underlying mechanism crucial for the display of acceleration-strength."
(Siff and Verkhoshansky, 1998). "The higher the level to which starting-strength is
developed, the faster acceleration-strength can be realized." (Verkhoshansky, 1977).

13
COPYRIGHT 2006-2008
AN EXAMPLE USING OLYMPIC WEIGHTLIFTING PROTOCOLS
POWER OUTPUT
(Garhammer (1993))

14
COPYRIGHT 2006-2008
PARTIAL RANGE CLEANS & PRESSES 9Block

Now lets put what we learned to good use. Look at Jedd, notice the loss of range of
motion of hip and knee extension. He better be able to display a great deal of starting
strength by recruiting the higher threshold motor units instantly. Or he will fail. The
Partial Range series will teach your athletes to take typical kettlebell exercises and
exponentially increase their potential power output. We are teaching our athletes how to
prepare to impart maximum force. It is the combination of all things we are learning in
this eBook that will lead to our ultimate success! So far we have learned the following irradiation, partial range explosive movements and the need to pre-set your intraabdominal pressure. Remember, shorten the ROM and increase the power!
PRIMARY TARGET

15
COPYRIGHT 2006-2008
PARTIAL RANGE - CLEANS & PRESSES - 18Block

Now, lets shorten the ROM even further. It is getting serious! Do not get scared, get
prepared. Repeat for your desired rep scheme.
PRIMARY TARGET

16
COPYRIGHT 2006-2008
PARTIAL RANGE - SNATCHES 9BLOCK

From our power chart above, we see the second pull for the snatch generates the most
power output. So, lets move the ROM for our Kettlebell snatch closer and closer to this
starting position. No stretch reflex, just a more explosive snatch from a static start.
PRIMARY TARGET

17
COPYRIGHT 2006-2008
PARTIAL RANGE - SNATCHES - 18Block

This is insane, a 95lb Kettlebell snatch from an 18block. Right at the second pull
position. You cannot get a more explosive, instant recruitment then this one! This was
not easy, in fact, it took Jedd some time to prepare himself mentally for this exercise.
Start light with your athletes and watch them snap that kettlebell up and punch it to
lockout.
If they are moving slow and cant complete the lift, go lighter. You will notice a huge
difference in their power and explosiveness when they go back to the full ROM snatches.
Repeat for your desired rep scheme.
PRIMARY TARGET

18
COPYRIGHT 2006-2008
PARTIAL RANGE - HIGH PULLS 9BLOCK

Same concept as above. Can be done with 1 arm and 1 Kettlebell or 2 arms and 1
Kettlebell. Repeat for your desired rep scheme.
PRIMARY TARGET
See the Partial Range Series Video on your CD

19
COPYRIGHT 2006-2008
PARTIAL RANGE - HIGH PULLS 18BLOCK

Shortening the ROM again dont forget to explosively triple extend to move the
Kettlebell.
PRIMARY TARGET

20
COPYRIGHT 2006-2008
A Quick Story
Let me tell you a story. My good friend Dan
Cenidoza gave Jedd and I a VCR tape about 1
year ago and told us youll like it with a little
twinkle in his eye. Of course, I couldnt wait to
get it home and see what was on it! I pop the tape
in and I am immediately thrown into this new
world of innovation. There was this tall, but
muscular, athlete bounding across a gymnasium,
hopping on a balance beam and performing some
of the most explosive plyometrics I have ever
seen! It was a training video of a shot putter and
he was using an Olympic bar racked like he was
doing a back squat but what he was doing is
mimicking the functional movement pattern of a
SWITZERLAND
shot put but with an Olympic bar! The video
showed this exercise next to his actual shot put footage and it was perfectly synched up.
As he bounded with the weight on his shoulders, when it was time to throw the shot put,
he would perform a split second push press. Insane functional training for his event.
That is DIESEL. The corner stone of his program was plyometrics, lower body AND
upper body. It was amazing! That training tape was of Werner Gnthr of Switzerland.
The tape, Lheritage Dune Carriere - The legacy of a career, translation of Das Erbe
einer Karriere. Werner, and his coach Jean-Pierre Egger, were doing amazing things in
this video to train his upper and lower body explosive strength. It paid off big time,
Werner was the 3-time IAAF World Championship (1987, 1991 and 1993) and Bronze
medalist at the 1988 Olympic games in Seoul in the Shot Put.
1993 World Championship Men's Shot - Werner Gnthr 72' 1"
1980's Men's Shot Indoors - Werner Gnthr
See the 2 Werner Gnthr Videos on your CD

21
COPYRIGHT 2006-2008
The tape lays out Werners advanced training scheme and it was broken into 3 parts from
general to specific preparation; Extensive Phase, Intensive Phase and Explosive Phase.
The Extensive phase focused on deloading, balance and some simple plyometrics. The
Intensive phase incorporated more complex plyometrics (the example back squat plyo
referenced above), strength development and something that the tape called, propulsion
en pouss. The Explosive Phase was maintaining and developing Werners 4-6 Rep
Max (RM) strength.
The propulsion en pouss, literally translated from French means propulsion to push
some, figuratively, I would hope that it means to propel an object explosively, because
what he was doing was amazing. He had a weight on the end of this long pole hinged on
an axis and he was exploding into it with his upper body and sending it into the air. As it
returns back to him he would explode into it again. Obviously the exercise was trying to
mimic his functional movement pattern for the shot put, while in the gym. He could
release the weight which is essential, but he could also perform multiple reps per set.
Werner Gnthr (SUI): A former 2m high jumper, he was

world champion in 1987,1991 and 1993, and put the shot over
22m for five successive years.
The Pendulum Series

22
COPYRIGHT 2006-2008
CONCEPT
DEFINITION
Word: plyyometrics
Pronunciation: ply-yo-'me-'trics
Function: noun
1 a : Plyometrics refers to human movement that involves an eccentric (lengthening)
muscle contraction immediately and rapidly followed by a concentric (shortening)
contraction. This is often referred to as the stretch-shortening cycle. The phase between
these two contractions is referred to as the amortization phase. Energy stored during the
eccentric phase is partially recovered during the concentric phase.
STRETCH SHORTENING CYCLE
SIMPLE PLYOMETRIC PROGRAM

23
COPYRIGHT 2006-2008
Because all sport specific situations require power generation through the core, legs and
hips - closed chain plyometrics are used to develop explosive starting strength and power
for the lower body. But lets never forget the upper body requirement. Baseball
pitchers/players, volleyball players, basketball players, football quarterbacks, tennis
players, lacrosse, martial artists, boxing, track and so on and so on need to address
some type of upper body plyometrics into their program. Usually this is accomplished in
training through the use of weightlifting protocols, medicine balls, dumbbells throws,
plyometric pushups and more recently things like Dynamic Effort (DE) Westside
protocols for bench incorporating elastic bands and integrating explosive releases of the
seldom used Smith machine. Werner and Jean-Pierre were accomplishing world class
results with their unorthodox training back in the 1980s. They realized that to get their
greatest potential for power development and their greatest results in their training
sessions in the gym they needed to releasethe apparatus they were training with.
Studies have shown that there is a small deceleration factor that limits the power potential
when the apparatus continues to be held throughout the entire movement. It seems
logical that - to hold on to it would mean to have to decelerate it at some point. This
training concept is what we aspire to with The Pendulum Series.
Always remember that proper warmup, progression of exercises and recovery should be
considered when implementing any plyometrics into your strength programs. To increase
the potential to generate power for an exercise, you can increase the speed at which you
perform the exercise, decrease the time at which you do it or increase your foundation
strength. So we must focus on all 3 components if we want to realize our greatest results.

24
COPYRIGHT 2006-2008
PENDULUM ONE ARM JAMMERS

The Pendulum Series can be done in a power cage,
hung from a tree or even a swing set. Tie a rope to
any stable, fixed object and secure your Kettlebell at
the end. Some exercises will be done with the
Kettlebell at your midline, and some will be done
with the Kettlebell at shoulder level. Here is the
first exercise the One Arm Jammers. Maintain a
tight torso, stabilizing the cervical and thoracic
spine by setting your core and contracting your
upper musculature. From a dead stop, explode
violently into the bell and impart it with momentum.
As it returns, send it again without losing your
posture and with the quickest amortization phase as
possible. Remember, the goal is to generate power
and we dont have to decelerate the weight so we
can follow through with the movement this is our
greatest benefit.
PRIMARY TARGET
Check out the video below! There is a cool variation to this exercise using Bands - a
jamming press utilizing the Pendulum setup. Very difficult throughout the movement to
stabilize against the adjustments of the elasticity of the Band!

25
COPYRIGHT 2006-2008
PENDULUM TWO ARM JAMMERS

Same as the one arm version, but youll be utilizing both arms.
Perform this exercise statically as above or use your whole
body to move the bell. You can incorporate just upper body,
or jam it with a hip and leg engagement. Not only will this
exercise give us explosive upper body power, but the hand eye
coordination that is essential for all great athletes.
PRIMARY TARGET

26
COPYRIGHT 2006-2008
PENDULUM TWO ARM OVERHEAD THROW

Explosive shoulder extension and hip flexion on this one.
Overhead movements cannot be ignored and must be addressed
in training. This will give us the plyometric effect we need, but
also the stabilization and overall balance in the upper back and
shoulder complex. We are generating power from our entire
body; back, chest, arms, legs, shoulders and core. Bartonietz
(2000) discusses how each component gives us a summation
effect that may become functional to movements in sport.
PRIMARY TARGET
See the Pendulum Playground Series Video on your CD

27
COPYRIGHT 2006-2008
PENDULUM ROTATIONS
This movement, along with all the others, is incredible. Rotational
speed strength is an integral component in all sports. Stabilizing the
body and transmitting 3d awareness to the joints and limbs, the core is a
piece of the puzzle that should never be ignored. Internal and external
obliques are usually trained with sledge hammers, med balls, water
tosses (on a hyper or GHR bench), Russian twists, rotational lunges,
cables, elastic bands but here is another functional exercise involving
Kettlebells. Get ready for this one because your bat speed, tackling and
takedowns are going to be unstoppable. Start with legs slightly bent,
back lordotic and breathing regulated. Start the bell moving and youll
see that timing and hand / eye coordination is in full effect (which is
another benefit of the Pendulum Series). Explode the bell across your
body with minimal time in the backswings. You can hold the handle,
Torso Rotations, or chest crush the bell and explode through to a
release, Rotational Throws. Both will dynamically engage your core,
upper body and posterior chain (as the stabilizing musculature).
Obviously with the release the only deceleration component is the
amortization phase of the backswingso our power output will be the
highest.
PRIMARY TARGET
PENDULUM TORSO ROTATIONS
PENDULUM ROTATIONAL THROWS

28
COPYRIGHT 2006-2008
PENDULUM - BACKWARD TRIPLE EXTENSION

One of my favorites! I know I say that about all of these
exercises, but I cant help it. The Triple Extensions are
amazing! You must commit to extend your ankles, knees
and hips or youll never do it. Move fast and leave
nothing in the gym. Start with the bell in front and rock
it forward to start the exercise. As you bring it back, you
will want to feel the sensation of throwing it over your
head. Lockout it out and explosively repeat. So now
we have an exercise, outside of the frontal plane, into 2
dimensions that will allow us to use our Kettlebells and
hit explosive triple extension! Watch the video!
PRIMARY TARGET
See the Pendulum Power Cage Series Video on your CD

29
COPYRIGHT 2006-2008
PENDULUM - FLIP DOWN HANDLE

This one is cool. It involves taking a kettlebell and laying it on its side to start an
exercise. Could be either a pull through, swing, clean or snatch. What it does is create
centripetal force at the wrist! As you start the movement, the Kettlebell will create a
centripetal force whose axis is centered in the palm of your hand and will immediately
change the center of gravity (COG) of the bell outside the straight line path of the start of
the exercise. The grip component is intense and the added extension of the movement
will give you another way to up your hand strength and proprioception. See the proper
execution of this movement at the end of the Partial Range series video.
.
PRIMARY TARGET

30
COPYRIGHT 2006-2008
PENDULUM - POWER BOMBS

Alright, this is the last time but I have to say it this is one of my favorite exercises. I
could have written this eBook around just this exercise. You will never, I mean NEVER
look at pull throughs the same way again. Get ready for Power Bombs. Refer to the
CONCEPT section of the Pendulum Series for the information around the plyometrics
of this exercise. Now, lets do some POWER BOMBS . Hyper-Plyos!!!! So what
happens when you accelerate the eccentric portion of the movement and thereby
decreasing the amortization time. You load that Central Nervous System (CNS) and
massive power is created Im talking about the surface of the sun! We want to create
the training effect of forcing our muscles to contract quicker and more powerfully than
they normally would be capable of. In order to generate a hyper-contraction of the
muscle, we must change between the eccentric and concentric movements instantly ie.
decrease the time of amortization. This eccentric loading will produce a sling shot
reaction. The speed of the movement is also very taxing on your dynamic support grip.
Can be done with one arm or two arms. Repeat for your desired rep scheme. Another
extension of the movement would be to perform a Power Bomb into a Kettlebell
snatch check the video!
PRIMARY TARGET
See the Power Bomb Video on your CD

31
COPYRIGHT 2006-2008
PENDULUM SEVENS (7
s)
This is a variation to the standard Kettlebell pull through that Jedd came up with recently.
It requires great kinesthetic awareness and counter balancing (kinesthetic awareness).
The goal is to keep your torso parallel to the ground. You will explode with hip
extension, but instead of continuing with the extension as a typical pull through, you
immediately perform hip flexion to keep your torso parallel to the ground. At 180 degree
of shoulder flexion, perform your hip extension again to move the kettlebell back through
the legs, and you again perform hip flexion. Try to maintain lordosis and regulate your
breathing. It is a great variation. Perform for your desired rep scheme.
PRIMARY TARGET

32
COPYRIGHT 2006-2008
The Movement Under Tension (M T)

Running with an implement or moving under tensionhappens in most sports. It could be football(football),
rugby(rugby ball), tennis (racquet), hockey(hockey stick),
strongman(various), wrestling(opponent), boxing(gloves),
basketball(basketball) and so on. It makes sense for us to train
these movement patterns and create strength in the components
of this movement. The grip on your implement or opponent
and the 3 dimensional functional movements are two of the
components. M T provides the potential of functional
exercises for your sport that will add pre-loading for functional
movement patterns, through the use of a weighted object, in an
effort to create stabilization and system overload. Moving
through a zig zag pattern, backward runs, side shuffles, carioca
and the simplest straight line, with an external mass, will
engage all major muscle groups; upper back, upper chest, legs, shoulders, core and grip.
CONCEPT
Create loading of the upper and lower extremities by moving a weighted implement in
functional movement patterns
THE SETUP
Hook a series of elastic bands to a tree, pole or elephant. Attach the handle of your
Kettlebell to the end of the bands and youre ready to go. Grab the bell by the handle or
grab the bell side of the Kettlebell (hey another addition to our Bell Series! in Advanced
Kettlebell Techniques I eBook). Move in a straight line, zig zag, backwards or carioca
patterns. You must clamp down on the bell with extreme upper back and chest
engagement, flex opposite / stabilizing muscular of the core and move under tension.
See the M T Band Video on your CD

33
COPYRIGHT 2006-2008
T GRIP AND RIP KB BELL RUNS

Stride length and stride frequency are the determining factors for speed. By
T with a
Kettlebell, you will add an opposite external oblique core engagement and grip
component to your agility drills. Sometimes athletes have poor posture and lean forward
or back when running, this will mandate an erect torso alignment during the run. Run in
any desired pattern.
PRIMARY TARGET

34
COPYRIGHT 2006-2008
T GRIP AND RIP KB BELL BACKWARD RUNS

So now the running pattern is backward. This enforces stabilization and rehabilitation of
the knee, a severe posterior chain component and static upper back contraction. Repeat
for your desired rep scheme and running pattern.
PRIMARY TARGET

35
COPYRIGHT 2006-2008
T GRIP AND RIP KB BELL BACKWARD RUNS and SQUAT

Add yet another extension of the movementby performing a squat at the end of the
movement. Crushing the bell for this one will take you into an out of body experience
dont say I didnt warn you! You must maintain your upper body crush on the bell
against the band tension and then squat for reps. Repeat for your desired rep scheme.
PRIMARY TARGET

36
COPYRIGHT 2006-2008
The Band / Rope Series

Building upon what we learned in the Band Series from Advanced Kettlebell Training I
article. We can retrieve benefits from Bands with accommodating resistance, but also a
little known technique that the Crew uses frequently - non-rigid support implement. In
addition, utilizing Ropes increases the grip component and increases the instability factor
of the exercise.
CONCEPT
The concept of imparting your strength to move a weight through the use of an unstable
implement - will have a primary stabilizer, antagonists musculature and proprioception
engagement.
Benefits of the Bands / Ropes Series:
Increase Grip component
Add to the proprioception and stabilization component of an exercise with Bands and
Ropes
The COG is the mass/weight (Kettlebell) will constantly change while using Bands
and Ropes which will mandate continuous adjustments in the athletes movement
pattern.

37
COPYRIGHT 2006-2008
BAND / ROPE SERIES - 2 ARM OVERHEAD SQUATS

This movement is incredible. The Bands and Ropes are not fixed or stable and you have
to statically fix your hands in mid air which is insane. The Bands will add an incredible
benefit as well. As you squat the band elongates and contracts with your movement so
you will always have to adjust to stabilize the weight and keep flexed and lordotic during
the entire ROM of the movement. You will not believe how difficult this exercise is.
PRIMARY TARGET
See the Rope and Band Overhead Squat Videos on your CD

38
COPYRIGHT 2006-2008
BAND / ROPE SERIES - 1 ARM OVERHEAD SQUATS

Same exercise as above, but with 1 arm. Huge cervical, thoracic spine, shoulder and core
stabilization component required. This stuff is great! Another great variation is to attach
the rope to the Kettlebell, grab the rope about 2 feet from the handle and isometrically
hold a front lateral position where your arms are perpendicular to your torso. With arms
straight start doing front squats! Very, very difficult to maintain the static upper back
contraction and adjust as the Kettlebell is swinging.
PRIMARY TARGET

39
COPYRIGHT 2006-2008
BAND / ROPE SERIES - 1 ARM MILITARY PRESS

Difficult movement. It is very similar to 1 arm suitcase deadlift. The stabilization of the
opposite external oblique, erectors and shoulder musculature will be essential to create
the stable base to start this movement. It is not easy, and it gets worse as we do it with
Bands. Small adjustments in form cause the Band to stretch (elongate and contract) which dynamically changes the COG of the bell throughout the entire movement. Go
big or go home. In physics, the center of gravity (COG) of an object is a point at which
the object's mass can be assumed, for many purposes, to be concentrated. For example, if
you hang an object from a string, the object's center of gravity will be directly below the
string. This movement can also be used as a rehabilitative exercise to limit the ROM of a
lower body or upper body Kettlebell exercise due to an injury or flexibility concerns.
PRIMARY TARGET

40
COPYRIGHT 2006-2008
BAND / ROPE SERIES HAUL UPS

This one I pulled from the Fireman Challenges youve seen on ESPN. They have a rope
that hauls up a water hose bundle while leaning over 4 stories of steps. It is a little
different because they pull overhanded with a high elbows hand over hand. The Haul
Ups are an upper body movement that will fry your whole upper body. Walk your hands
up and down the Bands or Rope.
PRIMARY TARGET

41
COPYRIGHT 2006-2008
The Instability Series

CONCEPT
Proprioception is defined as ones sense of movement as it relates to movement of the
body and how it is oriented in space. Kinesthetic awareness is the ability to know
where your body parts are in 3-dimensional space. Greater sense and engagement of the
core and postural muscles is one of the benefits of training to increase proprioception and
kinesthetic awareness. It also provides a positive overload to the neuromuscular system.
The core, which includes the hip musculature, lumbar, thoracic, and cervical spine
musculature and the abdominals, are engaged dynamically with these protocols. There
are many tools used in the gym to simulate unstable conditions that could potentially
functionally impact athletic performance. They are balance boards, stability/swiss balls,
wobble boards, inflatable discs, bosu balls and foam rollers.
Instability can be obtained in a number of ways for virtually any movement. In addition,
there are varying degrees of stability. For example, the most stable form of exercise
would be seated machine movements. Performing a standing overhead press would be
less stable, but would still represent a degree of significant stability. Overhead presses
while seated on a Swiss ball, would represent a greater degree of instability while
overhead presses while standing on a wobble board would represent instability on the
extreme end of the stability/instability spectrum. Other methods in which one can
regulate the degree of stability or instability depending on the movement and the needs of
the athlete are: standing instead of sitting or lying down, performing unilateral as opposed
to bilateral work, using free weights instead of machines, dumbbells or Kettlebells
instead of barbells, an unstable surface as opposed to a stable surface, performing the
movement with the eyes closed instead of open, or by combining any of those methods.
According to Paul Chek, performing any exercise that requires one to maintain their
center of gravity over a base of support will contribute to improvement of kinesthetic
awareness as well as proprioception.
One of the goals that can be achieved via unstable training is allowing the body to
become accustomed to specific levels of force production while in an unstable
environment. This has the potential to transfer to the dynamic nature of sports movements
that are often done in a relatively unstable environment, but that certainly have high force
output requirements.
The body is able to balance itself in relation to its environment due to spatial awareness,
i.e., where the body is in time and space. This is accomplished based on input from three
mechanisms responsible for spatial awareness: vision, equilibrium that is achieved in the
inner ear, and proprioceptors. Propriocepters are located throughout the
musculoskeletal system. Essentially, they tell our brain what our arms and legs are doing.
The brain can use that information to determine which muscles need to be contracted or
relaxed next, how much force they need to be contracted with etc. Cars today all have
sensors everywhere continually relaying information back to a car's computer telling it
about oil pressure, speed of travel, etc. propriocepters work in a similar fashion
throughout the body. One of the intended goals of proprioceptive training is to get the
body to become more proficient at this process.
42
COPYRIGHT 2006-2008
BENEFITS OF INSTABILITY TRAINING

Instability training has the potential to have a functional transfer to sporting skills
requiring balance.
Shorten the amount of time it takes to react.
Positively impact quickness, agility and core centering
Functional stabilization, coordination and rehabilitation of ankles, knees and hips
THE SETUP
Lets make our Diesel patented instability platform. Nothing expensive, just take a
typical car tire and a rectangular piece of plywood (this will allow for proper foot
position). Place the plywood on the tire and jump on. It will be unstable and that is the
point. You will see as you do your standard, base exercises, your body will have to make
the centering, joint specific adjustments to be able to hit multiple reps without flying off.
The point is that these exercises performed in an unstable environment shouldn't
specifically reflect functional movement patterns of your specific sport but instead
provide the neurological improvements (intramuscular coordination) that potentially
could aid in the performances of our athletes. This platform is perfect, because it adjusts
only 1-2inches in any direction, and will not be too unstable where you cannot balance
to get work done.

43
COPYRIGHT 2006-2008
INSTABILITY PULL THROUGHS

This is a base exercise that we are taking to a new level. Your spatial awareness will
immediately cause minor adjustments as you move through the ROM of the pull
throughs.
PRIMARY TARGET

44
COPYRIGHT 2006-2008
INSTABILITY CLEAN & PRESS

The Clean & Press on an unstable platform! It will give you a whole new dimension to
train this favorite. Wait until you try it you really feel yourself re-centering!
PRIMARY TARGET

45
COPYRIGHT 2006-2008
INSTABILITY SNATCHES
Heres the Snatch on the platform no jokes please! Notice my feet while youre
watching the video below throughout the entire ROM of the exercises they are
making very slight, minor adjustments.
PRIMARY TARGET
See the Instability Series Video on your CD

46
COPYRIGHT 2006-2008
Alright, so lets look at the Quick Reference Guide now and see how it has changed! It
contains all the staple exercises plus the exercises discussed in Advanced Kettlebell
Techniques: Part I article and Advanced Kettlebell Techniques eBook and finally, in red,
all the exercises in this eBook.

47
COPYRIGHT 2006-2008
KETTLEBELL EXERCISE INDEX

QUICK REFERENCE GUIDE
Military Press
Band Military Press
Rope Military Press1Arm
Bottoms Up Press
Push Press
Band Push Press
Bench Press
Floor Press
Push-ups
OH Triceps Extension
Curls
Bell Curls
Hammer Curls
Tactical Pull-ups
Bell Pull-ups
Front Raises
Bell Front Raises
Ulnar Deviations
Radial Deviations
Reverse Wrist Curls
Cranks
Tai Chi
Haul Ups
Pull Throughs
Bent Press
Bell Pull Throughs
Side Press
BTR Pull Throughs
Windmill
3D Pull Throughs
Turkish Getups
Inside Swings
(All Styles)
Outside Swings
Backward Rope Drags
Walking Swings
Bell Backward Sled Drags
Lunges
Grip and Rip Runs
Deadlifts
Grip and Rip Backward Runs
Band Deadlifts
Grip and Rip Zig Zag
Bell Deadlifts
Grip and Rip Side Step
BTR Deadlifts
BW Rope Delts
Pistols
FW Rope Punches
OH Pistols
FW Rope Chest Flyes
Good Mornings
Band Good Mornings
Bell Good Mornings
Front Squats
Bell Front Squats
Band Front Squats
Squats
Band Squats
Hack Squats
Backward Throws
Forward Throws
Rotational Throws
Chest Throws
Shotput Throws
Seated Shot Put
Kneeling Shot Put
OH Squats
OH Walks
Cleans
Rope OH Squats 1 Arm
OH Lunges
Band Cleans
Rope OH Squats 2 Arms
OH Reverse Lunges
Clean & Press
Deck Squats
Sotts Press
Clean & Bell Press
OH Forward Lunges
Bent Over Row
BTR Clean & Press
OH Backward Lunges Clean & Jerk with Support
Bell Bent Over Row
Rotational Lunge
Renegade Row
Partial Range Clean & Jerk
Rotational Lunge Punch Instability Clean & Press
Figure 8s Rotator
Suitcase Deadlift
High Pulls
Snatches
1 Leg Deadlift
Bell High Pulls
BTR Snatches
1 Leg Romanian Deadlift
BTR High Pulls
Partial Range Snatch
Sit-ups
Band High Pulls
Instability Snatch
Figure 8s - Core
Partial Range High Pulls
Bottoms Up Clean
Farmers Walks
Windmills
Bottoms Up Snatch
Bell Carries for Distance
Assaults
Forward Flip
Pull Through with Crush
Bent Press
Backward Flip
Pull Through with Support
Gladiator Press
Side Flip
Instability Pull Throughs
Seated Russian Twists
Hammer Flip
Snatch with Crush
Bell Seated Russian Twists
BTR Flips
GRIP: Duct Tape, Towels, Ropes

48
COPYRIGHT 2006-2008
QUICK REFERENCE GUIDE LEGEND

49
COPYRIGHT 2006-2008
EXPLOSIVE SPECIFIC WORKOUT EXAMPLE
Quick Diesel Workout Explosive

Non Specific Warmup Wood Choppers with Olympic Plate
Core Specific Warmup Clean & Press Sandbag
Target Specific Warmup Pendulum Overhead Throws
Olympic Power Snatches
Sandbag Rotational Throws
Depth Jump 2 Hand Kettlebell Snatch Throw
Kettlebell Snatches Box Jumps
Power Bombs
Prehab / Rehab Reverse Hypers
Cool Down / Stretching
5min
5min
5min
5x3
3x3
3x3
3x6
3x6
3x12
10min
LEGEND (MORE DETAIL ON SOME ITEMS)

WARMUP
WOOD CHOPPERS WITH PLATE GRAB AN OLYMPIC PLATE BY THE EDGE AND
PERFORM A OVERHEAD SHOULDER FLEXION INTO A PULL THROUGH, CAN ALSO BE
DONE BY ROTATING ACROSS YOUR BODY
CLEAN & PRESS SANDBAG LIGHT BAG, CAN BE DONE BY GRIPPING THE BAG OR
BY CHEST CRUSHING ON THE ENDS OF THE BAG
PENDULUM OVERHEAD THROWS
WORKOUT
POWER SNATCHES - BAR

SANDBAG ROTATIONAL THROWS
DEPTH JUMP 2 HAND KETTLEBELL SNATCH THROW PERFORM A DEPTH
RIGHT INTO A 2 HAND KETTLEBELL SNATCH THROW
KB SNATCHES BOX JUMPS CAN BE DONE IN SUCCESSION AS A SUPERSET OR
BY HITTING MULTIPLE REPS IN THE SNATCH AND THEN PERFORMING MULTIPLE

BOX JUMPS
POWER BOMBS
COOLDOWN
REVERSE HYPERS
LOWER LUMBAR STRETCH, BANDED THORACIC STRETCHING

50
COPYRIGHT 2006-2008
ENDURANCE SPECIFIC WORKOUT EXAMPLE
Quick Diesel Workout Endurance

Non Specific Warmup Dynamic Hurdles
Core Specific Warmup Pendulum Torso Rotations
Target Specific Warmup Pull Ups
Sandbag CleansPendulum Triple Extensions
Axle ShrugsKB Snatches
Axle B/O RowsBanded KB High Pulls
Prehab / Rehab Banded Knee Work
Cool Down / Stretching
5min
5min
3x3
2x10x10
2x15x10
2x15x10
3x12
10min
LEGEND (MORE DETAIL ON SOME ITEMS)

WARMUP
DYNAMIC HURDLES CAN BE DONE WITH HURDLES OR IN THE POWER CAGE.

SET THE PINS IN THE POWER CAGE AT DIFFERENT HEIGHTS AND START SCALING
THROUGH. EXCELLENT ALTERNATIVE!
PENDULUM TORSO ROTATIONS
PULL UPS VARIOUS GRIPS
WORKOUT
SANDBAG CLEANSPENDULUM TRIPLE EXTENSIONS HIT 10 REPS OF A

CLEAN & PRESS WITH A WEIGHTED SANDBAG FOLLOWED IMMEDIATELY BY 10
REPS OF PENDULUM TRIPLE EXTENSIONS 2 SETS
AXLE SHRUGSKB SNATCHES HIT 15 REPS OF SHRUGS FOLLOWED
IMMEDIATELY BY 10 REPS OF KB SNATCHES 2 SETS
AXLE B/O ROWSBANDED KB HIGH PULLS HIT 15 REPS OF BENT OVER
ROWS WITH THE AXLE FOLLOWED IMMEDIATELY BY 10 REPS OF BANDED KB HIGH
PULLS 2 SETS
COOLDOWN
BANDED KNEE WORK BAND AROUND THE POWER CAGE, STEP THROUGH WITH
YOUR LEG AND PLACE THE BAND BEHIND YOUR KNEE. WALK BACKWARDS UNTIL
THE BAND HAS TENSION. FLEX AND EXTEND YOUR KNEE AGAINST THE TENSION
OF THE BAND.
STRETCHING YOGA ASANAS

51
COPYRIGHT 2006-2008
The Appendix
Dictionary
innervation - refers to the nerve connections within a tissue; the arrangement or distribution of nerves to an
organ or body part; The amount or degree of stimulation of a muscle or organ by nerves.
a motor unit - is the name given to a single alpha motor neuron and all the muscle fibers it activates; it's
the smallest functional unit of a muscle.
center of gravity (COG) - is the point where all the weight of the object can be considered to be
concentrated.
central nervous system (CNS) - The portion of the vertebrate nervous system consisting of the brain and
spinal cord.
extension of the movement defined in the Diesel Method , it is the act of innovating how to increase
the difficulty and functionality of an existing exercises. Can be done by incorporating components of
weightlifting, powerlifting, strongman, dinosaur and grip strength protocols.
kinesthetic awareness sense of the bodiesposition is three-dimensional space.
iliopsoas (complex) - consists of two muscles: the Iliacus and the Psoas Major.Together, they are known
as the Iliopsoas.
lordoctic (lordosis) - which refers to the inward curve of the lumbar spine.
sticking point- the point at which the speed and/or strength diminishes while
executing an exercise.
vastus medialis obliquus (VMO) - is the major dynamic stabilizer of the patella.
proprioception - possessing a sense of your movements within space during activity.
proprioceptors - tiny sensors in each joint, tendon and muscle that sense the position of a joint relative to
the rest of the body. The relay muscle dynamics back to the CNS.
range of motion (ROM) the complete distance traveled from the initiation of an exercise to the
completion of the exercise; the range summation of the movement between the eccentric to the concentric
contraction, dependent upon the flexibility limits of the athletes joint or set of joints and the connecting
muscles, tendons, ligaments, and bones.
rep max (RM) the maximum number of reps an athlete can perform safely and with proper form.
Examples: 1 rep max (1RM) the amount of weight an athlete can complete for 1 repetition with no other
reps possible. 4-6 RM the amount of weight an athlete can complete for 4-6 reps with no other reps
possible. When designing a linear periodized or conjugated strength program percentages (%) of 1 RM
are incorporated.

52
COPYRIGHT 2006-2008
REFERENCES
Articles (on www.DieselCrew.com)
ADVANCED KETTLEBELL TECHNIQUES I EBOOK
ADVANCED KETTLEBELL TECHNIQUES ARTICLE
Publications
Bartonietz, K. Strength training for throwers. In (J.Jarver. ed) The Throws, Tafnews
Press, Mountain View, CA. pp. 22-26, 2000.
Baechle, T. R., Earle, R. Editor Essentials of Strength Training and Conditioning -The
National Strength and Conditioning Association -Human Kinetics 2000
Bompo, T.O. Power Training for Sport Plyometrics for Maximum Power Development,
Mosaic Press, 1993.
Cavagna GA. (1977). Storage and utilization of elastic energy in skeletal
muscle. Exercise and Sports Sciences Review, 5: 89 129.
Chu, D. Jumping Into Plyometrics. (2nd ed). Champaign, IL: Human Kinetics, 1998. pp.
296975.
Clark, M.A., and T.W.A. Wallace. Plyometric training with elastic resistance. In: The
Scientific and Clinical Application of Elastic Resistance. P. Page and T. Ellenbecker, ed.
Champaign, IL: Human Kinetics, 2003. pp. 119121
Garhammer, J.J. A review of the power output studies of Olympic and powerlifting:
Methodology, performance prediction and evaluation tests. Journal of Strength and
conditioning Research 7:76-89, 1993.
Maronski, R. Optimal distance from the implement to the axis of rotation in the hammer
and discus throws. J. Biomech. 24:(11) 9991005. 1991
Siff, M, and Verkhoshansky, Y. Supertraining. Johannesburg: University of the
Witwatersand. 1998.
Verkhoshansky, Y. The Fundamentals of Special Strength Training. Moscow: Fizkulturei
Spovt Publishers. 1977.
Videos
The legacy of a career, translation of Das Erbe einer Karriere, video
about Werner Gnthr and Egger JP

53
COPYRIGHT 2006-2008
Websites
WWW.DIESELCREW.COM
JEDD JOHNSON CSCS, JIM SMITH CSCS CFT USAW
WWW.DRAGONDOOR.COM
PAVEL TSATSOULINE
WWW.KETTLEBELLATHLETICS.COM
JASON C. BROWN CSCS RKC
WWW.BEMORETRAINING.COM
DAN CENIDOZA
WWW.WERNER-GUENTHOER.CH/
OFFICIAL SITE OF WERNER GUNTHOR
WWW.STRENGTHCATS.COM/KCSQUATTINGARTICLE.HTM
EXCELLENT SQUAT ARTICLE BY BY KENNY CROXDALE, BA, CSCS AND
TOM MORRIS MS, CSCS
WWW.DICTIONARY.COM
WWW.TIME-TO-RUN.COM/PHYSIOLOGY/SKELETAL-MUSCLE/MOTOR.HTM
WWW.SIUMED.EDU/~DKING2/SSB/MUSCLE.HTM
HTTP://WWW2.IAAF.ORG/
SPECIAL THANKS
To my family, to my Crew and to my friends the only things that are important to me.
And finally, to everybody who supports the Diesel Crew, LLC and continue in their own
quests to continue to learn and innovate.
Special thanks to Todd Wilson, editor of this eBook. This guy is brilliant! Look for big
things from him on the Diesel site in the near future.
Check out his recent interview:
HTTP ://WWW.DIESELCREW.COM/ ARTICLES/TODDWILSON.PDF
Jim Smith, CSCS, CFT, USAW

The Diesel Crew, LLC
Achieving Beyond Potential

Smitty.Diesel@Gmail.com
www.DieselCrew.com

54
COPYRIGHT 2006-2008

Final Chapter - Kettlebells

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Final Chapter - Kettlebells

Uploaded by

Copyright:

Available Formats

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

THE DIESEL CREW, LLC

MEET THE DIESEL CREW

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

TERMS & CONDITIONS

WAIVER AND RELEASE OF LIABILITY:

Trapezius, Rhomboids, Latissimus

Hand Flexors, Hand

Pectoralis Major/Minor, Anterior

Iliopsoas, Psoas Major,

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

DO NOT CONTINUE READING THIS eBOOK UNLESS:

DIESEL KETTLEBELL TRILOGY

MY GOAL FOR THIS eBOOK

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

The Irradiation Series (IS)

Here is another simple example that I teach my

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

IS KB PULL THROUGHS with CRUSH

KEY POINTS TO REMEMBER

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

IS KB SNATCH with CRUSH

See the Irradiation Series Videos I and 2 on your CD

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

IS KB CLEAN & PRESS with SUPPORT

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

IS KB PULL THROUGH with SUPPORT

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

The Partial Range Series

Central Nervous System

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

AN EXAMPLE USING OLYMPIC WEIGHTLIFTING PROTOCOLS

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE CLEANS & PRESSES 9Block

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE - CLEANS & PRESSES - 18Block

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE - SNATCHES 9BLOCK

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE - SNATCHES - 18Block

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE - HIGH PULLS 9BLOCK

See the Partial Range Series Video on your CD

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PARTIAL RANGE - HIGH PULLS 18BLOCK

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

1993 World Championship Men's Shot - Werner Gnthr 72' 1"

1980's Men's Shot Indoors - Werner Gnthr

See the 2 Werner Gnthr Videos on your CD

Werner Gnthr (SUI): A former 2m high jumper, he was

The Pendulum Series

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

STRETCH SHORTENING CYCLE

SIMPLE PLYOMETRIC PROGRAM

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PENDULUM ONE ARM JAMMERS

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PENDULUM TWO ARM JAMMERS

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER

PENDULUM TWO ARM OVERHEAD THROW

See the Pendulum Playground Series Video on your CD

ADVANCED KETTLEBELL TRAINING II THE FINAL CHAPTER