Kettlebell Training For Athletes - Bellomo D. - Book
  • Kettlebell Training For Athletes - Bellomo D. - Book

Kettlebell Training For Athletes - Bellomo D. - Book

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For elite sports training, nothing compares to the impact that kettlebells have on the entire body, and author and trainer Dave Bellomo now brings the powe
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For 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 endurance - all 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 Curtis Whether 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 Bellomo consults 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. He designed kettlebells that appeared in the major motion picture, Never Back Down. He currently resides in Pennsylvania with his wife and 5 children, and can be found online at www.davebellomo.com. An Introduction to Kettlebells 1. WEEK 1 BUILDING THE FOUNDATION Deadlift • Squat-Pull • Two-Hand Swing • Bent-Over Row • Two-Hand Press 2. WEEK 2 INTRODUCTION TO POWER MOVEMENTS One-Hand Swing • Single Snatch • Double Snatch • Single Press 3. WEEK 3 HEAVY HITTERS Single Clean • Double Snatch • Sidewinder • Side Shuffle • Double Press 4. WEEK 4 DEVELOPING COORDINATION AND RHYTHM Double Swing • Alternating Clean • Double Row • One-Stay-Up Press • Double Squat • Single Floor Press 5. WEEK 5 QUICK CHANGE IN DIRECTION Kettlebell Back Lunge • Kettlebell Pass • Figure 8 • Squat Press • Double Floor Press 6. WEEK 6 COMBINATIONS Double Clean Squat • Double Clean Squat Press • Kettlebell Push-Up-Row 7. WEEK 7 BIG AND BALANCED Double Snatch Overhead Squat • One-Stays-Up Row • Alternating Press-Up (from Floor) 8. WEEK 8 TOTALLY TWISTED TRAINING One-Hand Swing • Sinde Bend • Get-Up • Stand-Up (from Knees) • Double Snatch (Refresher) • One-Stays-Up Floor Press (Into Leg Raise) 9. WEEK 9 MORE KETTLEBELLS MOVEMENTS Walking Swing • Kettlebell Crawl • Bottoms-Up Press • Overhead Towel Swing • Pullover • Triceps Extension • Hammer Curl 10. WEEK 10 GOAL SETTING Can An Athlete Ever Be Too Strong?… Maybe! • Progressing with Kettlebells • Putting it all together: Basic Program Design • Incorporating Kettlebells into an Existing Training Program 11. WEEK 11 FOOTBALL AND SOCCER Football • Soccer 12. WEEK 12 WRESTLING/GRAPPLING AND KARATE/STRIKING SPORTS Wrestling/Grappling • Karate and Striking Sports 13. WEEK 13 BASKETBALL AND BASEBALL Basketball • Baseball 14. WEEK 14 TRACK-AND-FIELD SPRINTERS, LONG-DISTANCE RUNNERS, AND THROWERS Sprinters • Long-Distance Runners • Throwers 15. WEEK 15 MILITAIRY, FIRE AND LAW-ENFORCEMENT PERSONNEL Basic Training: Avoid Local Fatigue, Build Volume • Advanced Conditioning: Moderate Intensity/High Volume • Fighting Fit: High Intensity/Moderate Volume • RampR: Low Intensity/Low Volume 16. WEEK 16 INDIVIDUALS, TRAINING PARTNERS AND TEAMS Buffet Workouts: A Little Bit of Everything • Killer Circuits • Kettlebells Duals • Circle of Pain: the Becker Bucket Conclusion: At the End of the Day…Kettlebells Index
Bellomo D.
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