Integrated Kettlebell Training - NASM

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Integrated Kettlebell TrainingDr. Prentiss Rhodes, DC, NASM - CPT, PES, CES; SFG Kettlebell team leaderNASM Master InstructorAugust 3, 2014

Objectives Review the levels and phases of the OPTmodel Review Basic Kettlebell Movements andsimple progressions. Discuss applications of these movements tothe phases of the OPT model Sample Training Sessions

Why the Kettlebell? Improved stabilization due to the non-central centerof mass. Kettlebell swing and snatch protocols are effectivein providing cardiorespiratory training Heavy kettlebell swings produce a power outputsimilar to squat jumps. This is a good alternative forjumping in reactive training protocols.

NASM OPT Model

Program Design: Stabilization Phase 1 Stabilization Endurance Training– Program Design Reps: 25-50 total volume per session Sets: 3-5 Intensity: low Tempo: Slow Rest Interval: 60 seconds Duration: 4-6 weeks Frequency: 2-4x/week

Stabilization Drills Arm BarGet-up VariationsGoblet SquatLoaded Carry VariationsDeadlift ProgressionsDead SwingIntegration is the key.Up to 50 repetitions of TOTAL VOLUME for some exercises.

Program Design: Strength Endurance Phase 2 – Strength Endurance Training– Program Design Reps:– 3-5 strength exercises– 5-10 ballistic exercises Sets: 3-5 up to 30 repetitions of total volume per session Intensity: Moderate Repetition Tempo:– Strength: medium– Ballistic: fast Rest Interval: 90-120 seconds Duration: 4-6 weeks Frequency: 2-4x/week

Strength Drills WindmillMilitary PressGet-upFront SquatLoaded Carry VariationsBallistic VariationsTime Under Tension (TUT)20-50 repetitions depending on the specific adaptation.

Program Design: Power Level Phase 5 –Power Training– Program Design Reps:3-5 per strength exerciseSets: 3-7Intensity: highRepetition Tempo: explosiveRest Interval: 90-120 secondsDuration: 4-6 weeksFrequency: 2-4x/week

Power Drills Get-upsLoaded Carry variationsThe Press ContinuumSquatBent Presses1-5 Strength, 8-10 PowerFor power, choose the closest biomechanical match to the max strength drill.

Kettlebells on the OPT e practice)Get Up Arm BarOH lungeWindmill1/2 GU Get up with pressFor Time Heavy GU(ms)med ball chopSwing Tall KneelDeadliftSLDLDead Start2 hand swing All ballisticvariations DL SASWDrop set 5,10, 10Squat Goblet Front Squat Heavy squat (ms)BoundingPress Single Arm Full PressContinuum Clean and Jerk

Terms and AbbreviationsBallistic Variations - exercises that require explosive movement including theswing, clean, high pull, and snatch.Deadstart - The practice of putting the bell down and resetting after each repetition.During a workset think of performing 10 singles instead of a set of 10.DL and SLDL - Deadlift and single leg deadlift.Dropset - Perform the kettlebell drills with descending weight while increasing thespeed and number of repetitions performed.OH - OverheadMS- Maximum StrengthSASW - Single arm swing

Contact Information Prentiss Rhodes– Prentiss.rhodes@nasm.org NASM– www.nasm.org– 800.460.6276

Thank You!For YourCommitment to Excellence

Why the Kettlebell? Improved stabilization due to the non-central center of mass. Kettlebell swing and snatch protocols are effective in providing cardiorespiratory training Heavy kettlebell swings produce a power output similar to

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