Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball, and Other Sports, pb

by Bellomo, David

• ISBN13: 9780071635882
• ISBN10: 0071635882
• Edition: 1st
• Format: Paperback
• Copyright: 2010-01-29
• Publisher: McGraw-Hill Education

Summary

Improve performance in any sport with Russia's most guarded training secretFor elite sports training, nothing compares to the impact that kettlebells have on the entire body, and author and trainer Dave Bellomo now brings the power and benefit of these Russian-inspired weights to any athlete.Working the entire body at different angles, this popular training program provides you with rapid gains in strength, speed, and enduranceall requirements for proficiency in any sport. This powerhouse program also gives you customization tools for setting personal goals and tailored eight-week workouts to answer the needs of your specific sport.Kettlebell Power Training for Athletes: Presents more than eighty illustrated exercises for quicker learning on how to train with the weights Helps you gradually build a training foundation for a healthier lifestyle Includes sport- and goal-specific programs so you can go directly to that section of the book for your needs Features photographs from award-winning photographer Bruce CurtisWhether you are training for the gridiron, the Octagon, or the Pentagon, these simple tools will help you produce the most extraordinary results you have ever seen.Dave Bellomoconsults high-level athletes as well as elite military and law enforcement professionals from Homeland Security and US Special Operations. He resides in Pennsylvania, and can be found online at www.davebellomopower.com.

Author Biography

Dave Bellomo began weight training at the age of 11 in his basement. By the age of 15, Bellomo was a competitive powerlifter who went on to set numerous records. He attended a small college in Pennsylvania majoring in Health Science. He performed his required field experience at Penn State as a student strength coach with the championship football program of the early 1990's. Bellomo began his work as a professional trainer and fitness director working at private health clubs as well as YMCA's. Later, Bellomo moved into corporate fitness and has worked with such companies as Wachovia Bank and Novant Health. He currently is the owner of two companies: Dave Bellomo Fitness and Max Kettlebells. Dave Bellomo Fitness is a fitness training facility that was founded in 2000. Max Kettlebells was founded in 2002 with the purpose of designing equipment and training programs related to kettlebells and his trademarked Cardiobells. Bellomo has written numerous articles on fitness and strength training, produces fitness videos and promotes professional seminars to trainers. He designed kettlebells that appeared in the major motion picture, Never Back Down and continues to consult with high-level athletes such as Mixed Martial Artists and World's Strongest Man competitors as well as elite military and law enforcement professionals such as members of Homeland Security and US Special Operations.

Table of Contents

An Introduction to Kettlebells	p. ix
Building the Foundation	p. 1
Deadlift	p. 2
Squat-Pull	p. 4
Two-Hand Swing	p. 5
Bent-Over Row	p. 7
Two-Hand Press	p. 9
Introduction to Power Movements	p. 11
One-Hand Swing	p. 12
Single Snatch	p. 14
Double Clean	p. 16
Single Press	p. 17
Heavy Hitters à Beefing up Ballistics	p. 21
Single Clean	p. 23
Double Snatch	p. 25
Sidewinder	p. 27
Side Shuffle	p. 28
Double Press	p. 30
Developing Coordination and Rhythm	p. 33
Kettlebells will Make You a Better Dancer (Not Really)
Double Swing	p. 35
Alternating Clean	p. 36
Double Row	p. 38
One-Stays-Up Press	p. 40
Double Squat	p. 41
Single Floor Press	p. 43
A Quick Change In Direction	p. 45
Kettlebell Back Lunge	p. 46
Kettlebell Pass	p. 48
Figure 8	p. 50
Squat-Press	p. 51
Double Floor Press	p. 53
Combinations	p. 55
A Dropkick to Your Whole System
Double Clean-Squat	p. 57
Double Clean-Squat-Press	p. 59
Kettlebell Push-Up-Row	p. 60
Big and Balanced	p. 63
Double Snatch-Overhead Squat	p. 64
One-Stays-Up Row	p. 67
Alternating Press-Up (from Floor)	p. 68
Totally Twisted Training	p. 71
One-Hand Swing (Refresher)	p. 73
Side Bend	p. 74
Get-Up	p. 77
Stand-Up (from Knees)	p. 78
If Double Snatch (Refresher)	p. 80
One-Stays-Up Floor Press (into Leg Raise)	p. 81
More Kettlebells Movements	p. 83
Walking Swing	p. 85
Kettlebell Crawl	p. 86
Bottoms-Up Press	p. 87
Overhead Towel Swing	p. 89
Pullover	p. 90
Triceps Extension	p. 91
Hammer Curl	p. 93
Goal setting	p. 95
The Birth of The Baby
Can an Athlete Ever Be Too Strong? à Maybe!	p. 97
Progressing with Kettiebells	p. 98
Putting It All Together: Basic Program Design	p. 102
Incorporating Kettlebells into an Existing Training Program	p. 111
Sample Programs For Football and Soccer	p. 115
Football	p. 116
Soccer	p. 121
Sample Programs for Wrestling/Grappling and Karate/Striking Sports	p. 129
Wrestling/Grappling	p. 131
Karate and Striking Sports	p. 137
Sample Programs For Basketball and Baseball	p. 147
Basketball	p. 148
Baseball	p. 155
Sample Programs for Track-And-Field Sprinters, Long-Distance Runners, and Throwers	p. 163
Sprinters	p. 164
Long-Distance Runners	p. 171
Throwers	p. 176
Total Conditioning for Military, Fire, and Law-Enforcement Personnel	p. 183
Basic Training: Avoid Local Fatigue, Build Volume	p. 185
Advanced Conditioning: Moderate Intensity/ High Volume	p. 187
Fighting Fit: High Intensity/Moderate Volume	p. 188
R&R: Low Intensity/Low Volume	p. 190
Drills For Individuals, Training Partners, and Teams	p. 193
Buffet Workouts: A Little Bit of Everything	p. 193
Killer Circuits	p. 194
Kettlebell Duals	p. 197
Circle of Pain: The Becker Bucket	p. 197
Conclusion: At the End of the DayàKettlebells	p. 201
Index	p. 203
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