Final Chapter - Kettlebells


INTRODUCTIONAs a strength coach, fitness professional, gym teacher, athlete or anyone interested in the pursuit ofstrength, you must continue to learn and study new information as it pertains to your sport or strengthendeavor. If you are open to new ideas, then you will give yourself (and your athletes) the best chance forsuccess. 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 thenormal, traditional exercise programs. Through Extension of the Movement, the Crew will show youhow to take typical exercises and increase their functionality or real world application.

This Advanced Kettlebell Techniques The Final Chapter eBook contains information around how to takeyour 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 printedand displayed in your gym or workout manual. This eBook follows a highly praised Advanced KettlebellTechniques I article and Advanced Kettlebell Techniques I eBook put out on the DieselCrew.com site inearly Jan 2006. I hope you like this eBook and continue to come back to the DieselCrew.com site, likethousands of others each month, and support our old school training methodology.

MEET THE DIESEL CREWOUR VISION: Increasing strength through the entire functional movement pattern specific to the athletessport through the use of complex, multi-joint, closed chain exercises with the goal of maximizing thepotential to generate explosive power.

OUR PROTOCOL: Incorporating and modifying - through Extension of the Movement - all aspects ofOlympic Weightlifting, Powerlifting, Strongman, Dinosaur and Grip Strength to build the completeAthlete.

TEAM DIESEL: Jedd Johnson, one of the top 10 Grip athletes in the world and an amateur Strongmancompetitor, is certified through the National Strength and Conditioning Association (NSCA) with aCertified Strength and Conditioning Specialist (CSCS) accreditation. Jim Smith, also a Strength Coach, iscertified through the National Strength and Conditioning Association (NSCA) with a Certified Strength andConditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) with a CertifiedFitness Trainer (CFT) and the United States Weightlifting (USAW) Club Coach Certificationaccreditations.

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 theWorld Series of Grip, which is a clinic they run at Strongman competitions testing all facets of handstrength. In 2004, the Diesel Crew, LLC created the Global Grip Challenge (GGC) . The annual event isconsidered the US Grip Championships and its competitors are among the top Grip athletes in the US.

DISCLAIMERThis Advanced Kettlebell Training eBook is informational only. The data and information contained hereinare based upon information from various published as well as unpublished sources and merely representstraining, 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 informationfor any particular purpose. The information is not intended for use in connection with the sale of anyproduct. Any claims or presentations regarding any specific products or brand names are strictly theresponsibility of the product owners or manufacturers. This summary of information from unpublishedsources, books, research journals and articles is not intended to replace the advice or attention of health careprofessionals. 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 trainingprograms, seek clearance from a qualified health care professional.


Copyright 2006-2008 The Diesel Crew, LLC, James Smith and Jedd Johnson. All rights reserved. Nopart of this information may be reproduced or utilized in any form or by any means, electronic ormechanical, including photocopying, recording, distributing, or by any information storage or retrievalsystem, without permission in writing from the author. Inquiries should be addressed to DieselCrew.comWebmaster, PO Box 806, Wyalusing, PA 18853, USA. If you would like to offer these e-booklets on yoursite please contact DieselCrew.com Webmaster at the address above or via e-mail [email protected].

For complete information on all of the Diesel Crews e-books, products, programs and more valuableinformation available to help you get insane in your training for your specific sport, visitwww.DieselCrew.com.

TERMS & CONDITIONS

1. I am aware that the Diesel Crew, LLC, and its members Jim Smith and Jedd Johnson, are not medicaldoctors and are not qualified to determine a participant's physical capability to engage in strenuousexercise.2. Medical clearance from my physician may be required prior to participation in any exercise programand/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 EXERCISEPROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS EBOOK IN CONSIDERATION FOR BEINGALLOWED TO UTILIZE THE INFORMATION IN THIS EBOOK, I AGREE THAT I WILL ASSUME THE RISK AND FULLRESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN ANDOBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDEDTO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MYFAMILY WHILE UTILIZING THE INFORMATION IN THIS EBOOK AND TO THE MAXIMUM EXTENT ALLOWED BYLAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINSTTHE DIESEL CREW , JIM SMITH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THEDIESEL CREW ), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILEUTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS EBOOK. IFURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITYWHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

eBOOK LEGEND:

UPPER BACK: LOWER ARM:Trapezius, Rhomboids, Latissimus Hand Flexors, HandDorsi, Posterior Deltoids, Erectors Extensors, Wrist ComplexSpinae, Teres Major Brachialis, Brachioradialis

UPPER CHEST: HIP COMPLEX:Pectoralis Major/Minor, Anterior Iliopsoas, Psoas Major,Deltoids, Biceps Iliacus

LOWER BODY: ABDOMINALS:Quadriceps, Hamstrings, Internal/External ObliquesGluteals Transverse Abdominis,

Rectus Abdominis


TABLE OF CONTENTS

THE INTRODUCTION ... 6

THE IRRADIATION / BI-LATERAL TENSION SERIES . . .. ...7PULL THROUGHS WITH CRUSH .. .. . 8SNATCH WITH CRUSH .. . 9CLEAN & JERK WITH SUPPORT ... .. ... . ..10PULL THROUGH WITH SUPPORT ... . . ... . .11

THE PARTIAL RANGE SERIES . ... . .12TOPDOWN TRAINING PROGRESSIONS ................................................14POWER OUTPUT ... . ...........14POWER CLEANS 9 . . ... .15POWER CLEANS 18 ... . ... ... ..16POWER SNATCHES 9 . . ... ... ..17POWER SNATCHES 18 ... ... . ... ..18HIGH PULLS 9 . . . ... ..19HIGH PULLS 18 ... .. ... ..20

THE QUICK STORY .... ..21

THE PENDULUM SERIES . . . ... ..23ONE ARM JAMMERS . . ...........25TWO ARM JAMMERS / CHEST PASS . . . ..26TWO ARM OVERHEAD THROW . . .. 27ROTATIONS . . . 28BACKWARDS TRIPLE EXTENSION . . ..29FLIP DOWN HANDLE . ... 30POWER BOMBS .. . .. 31SEVENS (7S) .. .. 32

THE MOVEMENT UNDER TENSION SERIES (M?T) . . .. ...33GRIP AND RIP RUNS . . 34GRIP AND RIP BACKWARD RUNS . . ...35GRIP AND RIP BACKWARD RUNS AND SQUAT . 36

THE BAND / ROPE SERIES .. . . . ...37OVERHEAD SQUATS 2 ARMS .. . . ..38OVERHEAD SQUATS 1 ARM .. .. . ..39MILITARY PRESS 1 ARM .. . . 40HAUL UPS .. .. . 41

THE INSTABILITY SERIES . .. ... ...42THE SETUP ... . 43PULL THROUGHS . . 44CLEAN & PRESS . .45SNATCHES 46

THE QUICK REFERENCE GUIDE .. . . .. ........48

THE QUICK REFERENCE GUIDE LEGEND ... . . . ..........49

THE SAMPLE WORKOUTSEXPLOSIVE SAMPLE WORKOUT . .. 50ENDURANCE SAMPLE WORKOUT . .. ..51

THE APPENDIXDICTIONARY . . .. .52REFERENCES . ...53ARTICLES . ....53PUBLICATIONS 53VIDEOS . . ...53WEBSITES .. ...54SPECIAL THANKS .. ...54


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. Itwill be the last installment and will complete the Diesel Trilogy. We are now ready tobegin.

DIESEL KETTLEBELL TRILOGY1. Advanced Kettlebell Techniques article2. Advanced Kettlebell Techniques I eBook3. Advanced Kettlebell Techniques II the Final Chapter eBook

MY GOAL FOR THIS eBOOKMy goal for this final Kettlebell eBook is to get all of you torealize that not everything about Kettlebells has been written ordiscovered yet. I want you to see what weve come up with andbuild upon that knowledge. You will see that you have a greatability to innovate if you just open up your mind. Com. Pavel,Steve Cotter, Mike Mahler and all the great Kettlebell strengthprofessionals are amazing and they have laid the foundation forall of us to continue on our quest to make the best athletes. Ourathletes deserve strength coaches who continue to betterthemselves and learn all they can, everyday. The worst strengthcoach is the one who thinks they know everything already.

Learn the history and forge your own path.


The Irradiation Series (IS)DEFINITIONWord: irradiationPronunciation: ir-"Ad-E-'A-sh&nFunction: noun1 a : the radiation of a physiologically active agent from a point of origin within thebody; especially : the spread of a nervous impulse beyond the usual conduction path

CONCEPTIrradiation, or bi-lateral tension, by simple definition is defined as creating anenvironment in the body, conducive to optimal nerve impulses. The better nerveimpulses you have, the better your ability to create explosive power. So we must trainthis in practice, so it becomes second nature on the field. We use irradiation to stabilizethe body to create power or absorb impact instantly.

Com. Pavel Tsatsouline has been promoting thisconcept for years, and as always, was way ahead ofhis time. This phenomenon works! Com. Paveloffers this well known demonstration, make a tightfist tight as you can make it. Now immediatelynotice not only your hand becomes tight, but alsoyour forearm, your bicep, your shoulders, upperback and chest. This is the simplest example.

Here is another simple example that I teach myathletes 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 secondset take your tongue and press it hard against the roof of your mouth. While doing thissimple technique do your second set of shrugs notice the difference. Because of thephysiology of the tongue and irradiation, pressing the tongue on the roof of your mouthstabilizers your neck, cervical and thoracic spine and maintains optimal alignment whileperforming upper body exercises.

Now imagine taking this concept up to another level. We have briefly discussed creatingtension in your hand to increase your upper body stability, but what about creatingtension on one entire side of your body. Pre-loading hyper-irradiation! This trainingconcept will get your body into a state of readiness for game time situations. Usingirradiation techniques, along with techniques creating intra-abdominal pressure andlumbar stability is your best chance for creating optimal explosive strength, power andperformance.

There are many pieces to thepuzzle.


IS KB PULL THROUGHS with CRUSHThe first example we are demonstrating is utilizing a torsionspring gripper to create tension of our upper musculature.While closing the gripper, we will perform Kettlebell pullthroughs. Like I said before, try doing a Kettlebell pullthrough with nothing in your off hand, then do the exercisesqueezing a gripper. The irradiation version is worlds apart,because the goal of our training is to become strong byteaching our body to fire as one unit. By creating theirradiation state in our training we can turn a simple exerciseinto a complex one.

KEY POINTS TO REMEMBERCreate your inra-abdominal pressure, force out by expanding and contracting yourTransverse Abdominus to set your core. This is the first step in creating a solidmusculature contraction of your entire bodySetting your prime movers, antagonists and supporting, stabilizing musculature into astate of readiness you will see great potential for carryover into your specific sport.Have fun!

PRIMARY TARGET


IS KB SNATCH with CRUSHThe second example we are demonstrating is also utilizing a torsion spring gripper topreload our upper musculature on side of our body before the exercise begins. Whileclosing the gripper, we will perform Kettlebell snatches. The tension created by thegripper on the opposite side of the body, stabilizes differently than if you were using 2Kettlebells. The contraction is constant throughout the entire range of motion (ROM).

PRIMARY TARGET

See the Irradiation Series Videos I and 2 on your CD


IS KB CLEAN & PRESS with SUPPORTWhen I say support, I mean your entire body is supporting a load, oryou are performing a grip support exercise in your off hand during theexecution of an explosive movement. If your body is supporting aload, the core, upper back and legs are already charged before evenpicking up the KB. You must stabilize and counter balance the load tobe able to pick up the KB and then you must actually perform theexercise. This example is loading a heavy sandbag onto oneshoulder, then grabbing a Kettlebell and performing any number ofdifferent exercises.

PRIMARY TARGET


IS KB PULL THROUGH with SUPPORT

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

PRIMARY TARGET


The Partial Range SeriesCONCEPTAll good strength coaches know that the Olympic weightliftingprotocols and exercises should be taught from the top down.These training progressions setup the movement patterns and thestrength needed to move toward the full execution of the exercises;the clean and jerk and the snatch. We also know that the powergenerated when performing these weightlifting exercises has noequal. If you refer to the chart below youll see none of the otherpowerlifting big 3 are even close. So you can see, if we can takethese training progressions and apply it to our Kettlebell training,we will be able to generate even more power. Perform a normal KBclean and jerk and a normal snatch, and by normal I mean fromthe floor. Good! Now try this same exercise off a 9 box. Harder?What you will see is you will need to fire harder to generateenough power to accelerate the bell to the locked out position. This is because of twothings. The first one is, youve shortened your pulling distance for the exercise andyouve lost 9 of knee and hip extension. Also, to compensate for this partial pullingrange the athlete will need greater motor unit recruitment. Force production is a productof two things; the frequency of the stimulation of the motor units and the number ofmotor units activated.

Muscle fibers must receive an electrical impulse in order tocontract. They receive this impulse from a motor axon.However, each fiber doesn't have its own axon. Musclefibers in groups of 8 to 3000 are innervated by a singlemotor axon. These groups are called motor units. Motorunits vary greatly in size. Small motor units such as thosefound in the hand are used for fine motor tasks such aswriting, while large motor units, such as those found in thelegs, are used for movements requiring high amounts offorce production.

In an effort to conserve as much energy as possible, thebody will always attempt to perform a task in the mostenergy efficient way possible. Therefore, in order to take adrink of water, the body doesn't have to recruit as manymotor units in the bicep as it does when performing curls.Therefore, the body always starts by recruiting the smallermotor units first. By doing so, the body only has to expendenough energy in order to accomplish the task, thereby notwasting energy.

Generally speaking, smaller motor units are lowerthreshold motor units. Lower threshold motor units haveless force production capabilities than do larger motor units

Skeletal Muscle

The basic structure ofthe motor unit

Central Nervous System


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 needgreater blood supply, as they are the motor units capable of endurance work andutilization of the aerobic pathway in terms of energy production. Fast twitch, or whitefibers typically found in higher threshold motor units are typically used in high intensityall out efforts, which of course use the anaerobic pathway for energy production. Thesefibers have a low threshold for endurance work and therefore, it is more economical forthem to be found in larger motor units. This concept is important to understand in trainingbecause as a load increases, high threshold motor units are gradually recruited. This iswhy using accommodating resistance in the form of chains and bands has become sopopular 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 motorunits in order to complete the rep. Elite athletes in sports such as Weightlifting possessgreat starting strength. Starting strength is essentially the ability of the body to turn onas many motor units as possible as quickly as possible. One thing that makes theseathletes elite, is they possess the ability to recruit a greater percentage of their availablemotor units than the average athlete. According to Siff and Verkoshansky; "Startingstrength is the underlying mechanism crucial for the display of acceleration-strength."(Siff and Verkhoshansky, 1998). "The higher the level to which starting-strength isdeveloped, the faster acceleration-strength can be realized." (Verkhoshansky, 1977).


AN EXAMPLE USING OLYMPIC WEIGHTLIFTING PROTOCOLS

POWER OUTPUT(Garhammer (1993))


PARTIAL RANGE CLEANS & PRESSES 9 Block

Now lets put what we learned to good use. Look at Jedd, notice the loss of range ofmotion of hip and knee extension. He better be able to display a great deal of startingstrength by recruiting the higher threshold motor units instantly. Or he will fail. ThePartial Range series will teach your athletes to take typical kettlebell exercises andexponentially increase their potential power output. We are teaching our athletes how toprepare to impart maximum force. It is the combination of all things we are learning inthis 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 intra-abdominal pressure. Remember, shorten the ROM and increase the power!

PRIMARY TARGET


PARTIAL RANGE - CLEANS & PRESSES - 18 Block

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

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PARTIAL RANGE - SNATCHES 9 BLOCK

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

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PARTIAL RANGE - SNATCHES - 18 Block

This is insane, a 95lb Kettlebell snatch from an 18 block. Right at the second pullposition. You cannot get a more explosive, instant recruitment then this one! This wasnot 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 tolockout.

If they are moving slow and cant complete the lift, go lighter. You will notice a hugedifference in their power and explosiveness when they go back to the full ROM snatches.Repeat for your desired rep scheme.

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PARTIAL RANGE - HIGH PULLS 9 BLOCK

Same concept as above. Can be done with 1 arm and 1 Kettlebell or 2 arms and 1Kettlebell. Repeat for your desired rep scheme.

PRIMARY TARGET

See the Partial Range Series Video on your CD


PARTIAL RANGE - HIGH PULLS 18 BLOCK

Shortening the ROM again dont forget to explosively triple extend to move theKettlebell.

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1993 World Championship Men's Shot - Werner Gnthr 72' 1" 1980's Men's Shot Indoors - Werner Gnthr

A Quick StoryLet me tell you a story. My good friend DanCenidoza gave Jedd and I a VCR tape about 1year ago and told us youll like it with a littletwinkle in his eye. Of course, I couldnt wait toget it home and see what was on it! I pop the tapein and I am immediately thrown into this newworld of innovation. There was this tall, butmuscular, athlete bounding across a gymnasium,hopping on a balance beam and performing someof the most explosive plyometrics I have everseen! It was a training video of a shot putter andhe was using an Olympic bar racked like he wasdoing a back squat but what he was doing ismimicking the functional movement pattern of ashot put but with an Olympic bar! The videoshowed 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 ANDupper 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 Erbeeiner Karriere. Werner, and his coach Jean-Pierre Egger, were doing amazing things inthis 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 Bronzemedalist at the 1988 Olympic games in Seoul in the Shot Put.

See the 2 Werner Gnthr Videos on your CD

SWITZERLAND


The tape lays out Werners advanced training scheme and it was broken into 3 parts fromgeneral to specific preparation; Extensive Phase, Intensive Phase and Explosive Phase.The Extensive phase focused on deloading, balance and some simple plyometrics. TheIntensive phase incorporated more complex plyometrics (the example back squat plyoreferenced above), strength development and something that the tape called, propulsionen pouss. The Explosive Phase was maintaining and developing Werners 4-6 RepMax (RM) strength.

The propulsion en pouss, literally translated from French means propulsion to pushsome, figuratively, I would hope that it means to propel an object explosively, becausewhat he was doing was amazing. He had a weight on the end of this long pole hinged onan axis and he was exploding into it with his upper body and sending it into the air. As itreturns back to him he would explode into it again. Obviously the exercise was trying tomimic his functional movement pattern for the shot put, while in the gym. He couldrelease the weight which is essential, but he could also perform multiple reps per set.

The Pendulum SeriesWerner Gnthr (SUI): A former 2m high jumper, he was

world champion in 1987,1991 and 1993, and put the shot over22m for five successive years.


CONCEPT

DEFINITIONWord: plyyometricsPronunciation: ply-yo-'me-'tricsFunction: noun1 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 betweenthese two contractions is referred to as the amortization phase. Energy stored during theeccentric phase is partially recovered during the concentric phase.

STRETCH SHORTENING CYCLE

SIMPLE PLYOMETRIC PROGRAM


Because all sport specific situations require power generation through the core, legs andhips - closed chain plyometrics are used to develop explosive starting strength and powerfor the lower body. But lets never forget the upper body requirement. Baseballpitchers/players, volleyball players, basketball players, football quarterbacks, tennisplayers, lacrosse, martial artists, boxing, track and so on and so on need to addresssome type of upper body plyometrics into their program. Usually this is accomplished intraining through the use of weightlifting protocols, medicine balls, dumbbells throws,plyometric pushups and more recently things like Dynamic Effort (DE) Westsideprotocols for bench incorporating elastic bands and integrating explosive releases of theseldom used Smith machine. Werner and Jean-Pierre were accomplishing world classresults with their unorthodox training back in the 1980s. They realized that to get theirgreatest potential for power development and their greatest results in their trainingsessions in the gym they needed to release the apparatus they were training with.Studies have shown that there is a small deceleration factor that limits the power potentialwhen the apparatus continues to be held throughout the entire movement. It seemslogical that - to hold on to it would mean to have to decelerate it at some point. Thistraining concept is what we aspire to with The Pendulum Series.

Always remember that proper warmup, progression of exercises and recovery should beconsidered when implementing any plyometrics into your strength programs. To increasethe potential to generate power for an exercise, you can increase the speed at which youperform the exercise, decrease the time at which you do it or increase your foundationstrength. So we must focus on all 3 components if we want to realize our greatest results.


PENDULUM ONE ARM JAMMERSThe Pendulum Series can be done in a power cage,hung from a tree or even a swing set. Tie a rope toany stable, fixed object and secure your Kettlebell atthe end. Some exercises will be done with theKettlebell at your midline, and some will be donewith the Kettlebell at shoulder level. Here is thefirst exercise the One Arm Jammers. Maintain atight torso, stabilizing the cervical and thoracicspine by setting your core and contracting yourupper musculature. From a dead stop, explodeviolently into the bell and impart it with momentum.As it returns, send it again without losing yourposture and with the quickest amortization phase aspossible. Remember, the goal is to generate powerand we dont have to decelerate the weight so wecan follow through with the movement this is ourgreatest benefit.

PRIMARY TARGET

Check out the video below! There is a cool variation to this exercise using Bands - ajamming press utilizing the Pendulum setup. Very difficult throughout the movement tostabilize against the adjustments of the elasticity of the Band!


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 wholebody to move the bell. You can incorporate just upper body,or jam it with a hip and leg engagement. Not only will thisexercise give us explosive upper body power, but the hand eyecoordination that is essential for all great athletes.

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PENDULUM TWO ARM OVERHEAD THROW

Explosive shoulder extension and hip flexion on this one.Overhead movements cannot be ignored and must be addressedin training. This will give us the plyometric effect we need, butalso the stabilization and overall balance in the upper back andshoulder complex. We are generating power from our entirebody; back, chest, arms, legs, shoulders and core. Bartonietz(2000) discusses how each component gives us a summationeffect that may become functional to movements in sport.

PRIMARY TARGET

See the Pendulum Playground Series Video on your CD


PENDULUM ROTATIONSThis movement, along with all the others, is incredible. Rotationalspeed strength is an integral component in all sports. Stabilizing thebody and transmitting 3d awareness to the joints and limbs, the core is apiece of the puzzle that should never be ignored. Internal and externalobliques are usually trained with sledge hammers, med balls, watertosses (on a hyper or GHR bench), Russian twists, rotational lunges,cables, elastic bands but here is another functional exercise involvingKettlebells. Get ready for this one because your bat speed, tackling andtakedowns are going to be unstoppable. Start with legs slightly bent,back lordotic and breathing regulated. Start the bell moving and youllsee that timing and hand / eye coordination is in full effect (which isanother benefit of the Pendulum Series). Explode the bell across yourbody with minimal time in the backswings. You can hold the handle,Torso Rotations, or chest crush the bell and explode through to arelease, 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 theamortization phase of the backswing so our power output will be thehighest.

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PENDULUM TORSO ROTATIONS

PENDULUM ROTATIONAL THROWS


PENDULUM - BACKWARD TRIPLE EXTENSIONOne of my favorites! I know I say that about all of theseexercises, but I cant help it. The Triple Extensions areamazing! You must commit to extend your ankles, kneesand hips or youll never do it. Move fast and leavenothing in the gym. Start with the bell in front and rockit forward to start the exercise. As you bring it back, youwill want to feel the sensation of throwing it over yourhead. Lockout it out and explosively repeat. So nowwe have an exercise, outside of the frontal plane, into 2dimensions that will allow us to use our Kettlebells andhit explosive triple extension! Watch the video!

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PRIMARY TARGET

See the Pendulum Power Cage Series Video on your CD


PENDULUM - FLIP DOWN HANDLEThis one is cool. It involves taking a kettlebell and laying it on its side to start anexercise. Could be either a pull through, swing, clean or snatch. What it does is createcentripetal force at the wrist! As you start the movement, the Kettlebell will create acentripetal force whose axis is centered in the palm of your hand and will immediatelychange the center of gravity (COG) of the bell outside the straight line path of the start ofthe exercise. The grip component is intense and the added extension of the movementwill give you another way to up your hand strength and proprioception. See the properexecution of this movement at the end of the Partial Range series video.

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PENDULUM - POWER BOMBSAlright, this is the last time but I have to say it this is one of my favorite exercises. Icould have written this eBook around just this exercise. You will never, I mean NEVERlook at pull throughs the same way again. Get ready for Power Bombs. Refer to theCONCEPT section of the Pendulum Series for the information around the plyometricsof this exercise. Now, lets do some POWER BOMBS . Hyper-Plyos!!!! So whathappens when you accelerate the eccentric portion of the movement and therebydecreasing the amortization time. You load that Central Nervous System (CNS) andmassive power is created Im talking about the surface of the sun! We want to createthe training effect of forcing our muscles to contract quicker and more powerfully thanthey normally would be capable of. In order to generate a hyper-contraction of themuscle, we must change between the eccentric and concentric movements instantly ie.decrease the time of amortization. This eccentric loading will produce a sling shotreaction. 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. Anotherextension of the movement would be to perform a Power Bomb into a Kettlebellsnatch check the video!

PRIMARY TARGET

See the Power Bomb Video on your CD


PENDULUM SEVENS (7s)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 hipextension, but instead of continuing with the extension as a typical pull through, youimmediately perform hip flexion to keep your torso parallel to the ground. At 180 degreeof shoulder flexion, perform your hip extension again to move the kettlebell back throughthe legs, and you again perform hip flexion. Try to maintain lordosis and regulate yourbreathing. It is a great variation. Perform for your desired rep scheme.

.

PRIMARY TARGET


The Movement Under Tension (M?T)Running with an implement or moving under tension -happens 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 trainthese movement patterns and create strength in the componentsof this movement. The grip on your implement or opponentand the 3 dimensional functional movements are two of thecomponents. M?T provides the potential of functionalexercises for your sport that will add pre-loading for functionalmovement patterns, through the use of a weighted object, in aneffort to create stabilization and system overload. Movingthrough a zig zag pattern, backward runs, side shuffles, cariocaand the simplest straight line, with an external mass, willengage all major muscle groups; upper back, upper chest, legs, shoulders, core and grip.

CONCEPTCreate loading of the upper and lower extremities by moving a weighted implement infunctional movement patterns

THE SETUPHook a series of elastic bands to a tree, pole or elephant. Attach the handle of yourKettlebell to the end of the bands and youre ready to go. Grab the bell by the handle orgrab the bell side of the Kettlebell (hey another addition to our Bell Series! in AdvancedKettlebell Techniques I eBook). Move in a straight line, zig zag, backwards or cariocapatterns. You must clamp down on the bell with extreme upper back and chestengagement, flex opposite / stabilizing muscular of the core and move under tension.

See the M?T Band Video on your CD


??T GRIP AND RIP KB BELL RUNSStride length and stride frequency are the determining factors for speed. By??T with aKettlebell, you will add an opposite external oblique core engagement and gripcomponent to your agility drills. Sometimes athletes have poor posture and lean forwardor back when running, this will mandate an erect torso alignment during the run. Run inany desired pattern.

PRIMARY TARGET


??T GRIP AND RIP KB BELL BACKWARD RUNSSo now the running pattern is backward. This enforces stabilization and rehabilitation ofthe knee, a severe posterior chain component and static upper back contraction. Repeatfor your desired rep scheme and running pattern.

PRIMARY TARGET


??T GRIP AND RIP KB BELL BACKWARD RUNS and SQUATAdd yet another extension of the movement by performing a squat at the end of themovement. 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 bellagainst the band tension and then squat for reps. Repeat for your desired rep scheme.

PRIMARY TARGET


The Band / Rope SeriesBuilding upon what we learned in the Band Series from Advanced Kettlebell Training Iarticle. We can retrieve benefits from Bands with accommodating resistance, but also alittle known technique that the Crew uses frequently - non-rigid support implement. Inaddition, utilizing Ropes increases the grip component and increases the instability factorof the exercise.

CONCEPTThe concept of imparting your strength to move a weight through the use of an unstableimplement - will have a primary stabilizer, antagonists musculature and proprioceptionengagement.

Benefits of the Bands / Ropes Series:Increase Grip componentAdd to the proprioception and stabilization component of an exercise with Bands andRopesThe COG is the mass/weight (Kettlebell) will constantly change while using Bandsand Ropes which will mandate continuous adjustments in the athletes movementpattern.


BAND / ROPE SERIES - 2 ARM OVERHEAD SQUATS

This movement is incredible. The Bands and Ropes are not fixed or stable and you haveto statically fix your hands in mid air which is insane. The Bands will add an incrediblebenefit as well. As you squat the band elongates and contracts with your movement soyou will always have to adjust to stabilize the weight and keep flexed and lordotic duringthe 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


BAND / ROPE SERIES - 1 ARM OVERHEAD SQUATSSame exercise as above, but with 1 arm. Huge cervical, thoracic spine, shoulder and corestabilization component required. This stuff is great! Another great variation is to attachthe rope to the Kettlebell, grab the rope about 2 feet from the handle and isometricallyhold a front lateral position where your arms are perpendicular to your torso. With armsstraight start doing front squats! Very, very difficult to maintain the static upper backcontraction and adjust as the Kettlebell is swinging.

PRIMARY TARGET


BAND / ROPE SERIES - 1 ARM MILITARY PRESSDifficult movement. It is very similar to 1 arm suitcase deadlift. The stabilization of theopposite external oblique, erectors and shoulder musculature will be essential to createthe stable base to start this movement. It is not easy, and it gets worse as we do it withBands. Small adjustments in form cause the Band to stretch (elongate and contract) -which dynamically changes the COG of the bell throughout the entire movement. Gobig or go home. In physics, the center of gravity (COG) of an object is a point at whichthe object's mass can be assumed, for many purposes, to be concentrated. For example, ifyou hang an object from a string, the object's center of gravity will be directly below thestring. This movement can also be used as a rehabilitative exercise to limit the ROM of alower body or upper body Kettlebell exercise due to an injury or flexibility concerns.

PRIMARY TARGET


BAND / ROPE SERIES HAUL UPS

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

PRIMARY TARGET


The Instability SeriesCONCEPTProprioception is defined as ones sense of movement as it relates to movement of thebody and how it is oriented in space. Kinesthetic awareness is the ability to knowwhere your body parts are in 3-dimensional space. Greater sense and engagement of thecore and postural muscles is one of the benefits of training to increase proprioception andkinesthetic awareness. It also provides a positive overload to the neuromuscular system.The core, which includes the hip musculature, lumbar, thoracic, and cervical spinemusculature and the abdominals, are engaged dynamically with these protocols. Thereare many tools used in the gym to simulate unstable conditions that could potentiallyfunctionally 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 exercisewould be seated machine movements. Performing a standing overhead press would beless stable, but would still represent a degree of significant stability. Overhead presseswhile seated on a Swiss ball, would represent a greater degree of instability whileoverhead presses while standing on a wobble board would represent instability on theextreme end of the stability/instability spectrum. Other methods in which one canregulate the degree of stability or instability depending on the movement and the needs ofthe athlete are: standing instead of sitting or lying down, performing unilateral as opposedto bilateral work, using free weights instead of machines, dumbbells or Kettlebellsinstead of barbells, an unstable surface as opposed to a stable surface, performing themovement 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 theircenter of gravity over a base of support will contribute to improvement of kinestheticawareness as well as proprioception.

One of the goals that can be achieved via unstable training is allowing the body tobecome accustomed to specific levels of force production while in an unstableenvironment. This has the potential to transfer to the dynamic nature of sports movementsthat are often done in a relatively unstable environment, but that certainly have high forceoutput 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 threemechanisms responsible for spatial awareness: vision, equilibrium that is achieved in theinner ear, and proprioceptors. Propriocepters are located throughout themusculoskeletal 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 orrelaxed next, how much force they need to be contracted with etc. Cars today all havesensors everywhere continually relaying information back to a car's computer telling itabout oil pressure, speed of travel, etc. propriocepters work in a similar fashionthroughout the body. One of the intended goals of proprioceptive training is to get thebody to become more proficient at this process.


BENEFITS OF INSTABILITY TRAINING

Instability training has the potential to have a functional transfer to sporting skillsrequiring balance.Shorten the amount of time it takes to react.Positively impact quickness, agility and core centeringFunctional stabilization, coordination and rehabilitation of ankles, knees and hips

THE SETUPLets make our Diesel patented instability platform. Nothing expensive, just take atypical car tire and a rectangular piece of plywood (this will allow for proper footposition). Place the plywood on the tire and jump on. It will be unstable and that is thepoint. You will see as you do your standard, base exercises, your body will have to makethe 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'tspecifically reflect functional movement patterns of your specific sport but insteadprovide the neurological improvements (intramuscular coordination) that potentiallycould aid in the performances of our athletes. This platform is perfect, because it adjustsonly 1-2 inches in any direction, and will not be too unstable where you cannot balanceto get work done.


INSTABILITY PULL THROUGHSThis is a base exercise that we are taking to a new level. Your spatial awareness willimmediately cause minor adjustments as you move through the ROM of the pullthroughs.

PRIMARY TARGET


INSTABILITY CLEAN & PRESSThe Clean & Press on an unstable platform! It will give you a whole new dimension totrain this favorite. Wait until you try it you really feel yourself re-centering!

PRIMARY TARGET


INSTABILITY SNATCHES

Heres the Snatch on the platform no jokes please! Notice my feet while yourewatching the video below throughout the entire ROM of the exercises they aremaking very slight, minor adjustments.

PRIMARY TARGET

See the Instability Series Video on your CD


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


KETTLEBELL EXERCISE INDEXQUICK REFERENCE GUIDE

GRIP: Duct Tape, Towels, Ropes

OH SquatsRope OH Squats 1 ArmRope OH Squats 2 Arms

Deck SquatsOH Forward Lunges

OH Backward LungesRotational Lunge

Rotational Lunge PunchSuitcase Deadlift1 Leg Deadlift

1 Leg Romanian DeadliftSit-ups

Figure 8s - CoreFarmers Walks

Bell Carries for DistancePull Through with Crush

Pull Through with SupportInstability Pull Throughs

Snatch with Crush

CleansBand Cleans

Clean & PressClean & Bell PressBTR Clean & Press

Clean & Jerk with SupportPartial Range Clean & JerkInstability Clean & Press

SnatchesBTR Snatches

Partial Range SnatchInstability SnatchBottoms Up CleanBottoms Up Snatch

Forward FlipBackward Flip

Side FlipHammer Flip

BTR Flips

OH WalksOH Lunges

OH Reverse LungesSotts Press

Bent Over RowBell Bent Over Row

Renegade RowFigure 8s Rotator

High PullsBell High PullsBTR High PullsBand High Pulls

Partial Range High PullsWindmillsAssaults

Bent PressGladiator Press

Seated Russian TwistsBell Seated Russian Twists

Bent PressSide PressWindmill

Turkish Getups(All Styles)

Backward Rope DragsBell Backward Sled Drags

Grip and Rip RunsGrip and Rip Backward Runs

Grip and Rip Zig ZagGrip and Rip Side Step

BW Rope DeltsFW Rope Punches

FW Rope Chest Flyes

Backward ThrowsForward Throws

Rotational ThrowsChest Throws

Shotput ThrowsSeated Shot Put

Kneeling Shot Put

Pull ThroughsBell Pull ThroughsBTR Pull Throughs3D Pull Throughs

Inside SwingsOutside SwingsWalking Swings

LungesDeadlifts

Band DeadliftsBell DeadliftsBTR Deadlifts

PistolsOH Pistols

Good MorningsBand Good MorningsBell Good Mornings

Front SquatsBell Front SquatsBand Front Squats

SquatsBand SquatsHack Squats

Military PressBand Military Press

Rope Military Press1ArmBottoms Up Press

Push PressBand Push Press

Bench PressFloor PressPush-ups

OH Triceps ExtensionCurls

Bell CurlsHammer Curls

Tactical Pull-upsBell Pull-upsFront Raises

Bell Front RaisesUlnar DeviationsRadial Deviations

Reverse Wrist CurlsCranksTai Chi

Haul Ups


QUICK REFERENCE GUIDE LEGEND


EXPLOSIVE SPECIFIC WORKOUT EXAMPLE

LEGEND (MORE DETAIL ON SOME ITEMS)

WARMUP

WOOD CHOPPERS WITH PLATE GRAB AN OLYMPIC PLATE BY THE EDGE ANDPERFORM A OVERHEAD SHOULDER FLEXION INTO A PULL THROUGH, CAN ALSO BEDONE BY ROTATING ACROSS YOUR BODY

CLEAN & PRESS SANDBAG LIGHT BAG, CAN BE DONE BY GRIPPING THE BAG ORBY 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 MULTIPLEBOX JUMPS

POWER BOMBS

COOLDOWN

REVERSE HYPERS LOWER LUMBAR STRETCH, BANDED THORACIC STRETCHING

Quick Diesel Workout ExplosiveNon Specific Warmup Wood Choppers with Olympic Plate 5minCore Specific Warmup Clean & Press Sandbag 5minTarget Specific Warmup Pendulum Overhead Throws 5minOlympic Power Snatches 5x3Sandbag Rotational Throws 3x3Depth Jump 2 Hand Kettlebell Snatch Throw 3x3Kettlebell Snatches Box Jumps 3x6Power Bombs 3x6Prehab / Rehab Reverse Hypers 3x12Cool Down / Stretching 10min


ENDURANCE SPECIFIC WORKOUT EXAMPLE

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 SCALINGTHROUGH. EXCELLENT ALTERNATIVE!

PENDULUM TORSO ROTATIONS PULL UPS VARIOUS GRIPS

WORKOUT

SANDBAG CLEANSPENDULUM TRIPLE EXTENSIONS HIT 10 REPS OF ACLEAN & PRESS WITH A WEIGHTED SANDBAG FOLLOWED IMMEDIATELY BY 10REPS OF PENDULUM TRIPLE EXTENSIONS 2 SETS

AXLE SHRUGSKB SNATCHES HIT 15 REPS OF SHRUGS FOLLOWEDIMMEDIATELY BY 10 REPS OF KB SNATCHES 2 SETS

AXLE B/O ROWSBANDED KB HIGH PULLS HIT 15 REPS OF BENT OVERROWS WITH THE AXLE FOLLOWED IMMEDIATELY BY 10 REPS OF BANDED KB HIGHPULLS 2 SETS

COOLDOWN

BANDED KNEE WORK BAND AROUND THE POWER CAGE, STEP THROUGH WITHYOUR LEG AND PLACE THE BAND BEHIND YOUR KNEE. WALK BACKWARDS UNTILTHE BAND HAS TENSION. FLEX AND EXTEND YOUR KNEE AGAINST THE TENSIONOF THE BAND.

STRETCHING YOGA ASANAS

Quick Diesel Workout EnduranceNon Specific Warmup Dynamic Hurdles 5minCore Specific Warmup Pendulum Torso Rotations 5minTarget Specific Warmup Pull Ups 3x3Sandbag CleansPendulum Triple Extensions 2x10x10Axle ShrugsKB Snatches 2x15x10Axle B/O RowsBanded KB High Pulls 2x15x10Prehab / Rehab Banded Knee Work 3x12Cool Down / Stretching 10min


The AppendixDictionaryinnervation - refers to the nerve connections within a tissue; the arrangement or distribution of nerves to anorgan 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'sthe smallest functional unit of a muscle.

center of gravity (COG) - is the point where all the weight of the object can be considered to beconcentrated.

central nervous system (CNS) - The portion of the vertebrate nervous system consisting of the brain andspinal cord.

extension of the movement defined in the Diesel Method , it is the act of innovating how to increasethe difficulty and functionality of an existing exercises. Can be done by incorporating components ofweightlifting, powerlifting, strongman, dinosaur and grip strength protocols.

kinesthetic awareness sense of the bodies position is three-dimensional space.

iliopsoas (complex) - consists of two muscles: the Iliacus and the Psoas Major.Together, they are knownas 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 tothe 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 thecompletion of the exercise; the range summation of the movement between the eccentric to the concentriccontraction, dependent upon the flexibility limits of the athletes joint or set of joints and the connectingmuscles, 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 otherreps possible. 4-6 RM the amount of weight an athlete can complete for 4-6 reps with no other repspossible. When designing a linear periodized or conjugated strength program percentages (%) of 1 RMare incorporated.


REFERENCESArticles (on www.DieselCrew.com)

ADVANCED KETTLEBELL TECHNIQUES I EBOOKADVANCED KETTLEBELL TECHNIQUES ARTICLE

PublicationsBartonietz, K. Strength training for throwers. In (J.Jarver. ed) The Throws, TafnewsPress, Mountain View, CA. pp. 22-26, 2000.

Baechle, T. R., Earle, R. Editor Essentials of Strength Training and Conditioning -TheNational 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 skeletalmuscle. 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: TheScientific 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 andconditioning Research 7:76-89, 1993.

Maronski, R. Optimal distance from the implement to the axis of rotation in the hammerand discus throws. J. Biomech. 24:(11) 9991005. 1991

Siff, M, and Verkhoshansky, Y. Supertraining. Johannesburg: University of theWitwatersand. 1998.

Verkhoshansky, Y. The Fundamentals of Special Strength Training. Moscow: FizkultureiSpovt Publishers. 1977.

VideosThe legacy of a career, translation of Das Erbe einer Karriere, videoabout Werner Gnthr and Egger JP


Websites

WWW.DIESELCREW.COMJEDD JOHNSON CSCS, JIM SMITH CSCS CFT USAW

WWW.DRAGONDOOR.COMPAVEL TSATSOULINE

WWW.KETTLEBELLATHLETICS.COMJASON C. BROWN CSCS RKC

WWW.BEMORETRAINING.COMDAN CENIDOZA

WWW.WERNER-GUENTHOER.CH/OFFICIAL SITE OF WERNER GUNTHOR

WWW.STRENGTHCATS.COM/KCSQUATTINGARTICLE.HTMEXCELLENT SQUAT ARTICLE BY BY KENNY CROXDALE, BA, CSCS ANDTOM 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 THANKSTo 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 ownquests to continue to learn and innovate.

Special thanks to Todd Wilson, editor of this eBook. This guy is brilliant! Look for bigthings 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, USAWThe Diesel Crew, LLCAchieving Beyond [email protected]

Final Chapter - Kettlebells

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