By: Anthony DiLuglio, RKC www.artofstrength.com
Enter The Kettlebell The Workbook From The Art of Strength Copyright ©2006, 2007 Punch, Inc All rights under International and Pan-American Copyright conventions.
Published in the United States by: Punch, Inc 450 North Broadway East Providence, RI 02920 Phone: 401-996-7474 Email:
[email protected] Website: www.artofstrength.com First edition published in September 2006. Second edition published in April 2007. No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Book design, layout, and editing by Jeff Waters. Disclaimer: The author, publisher, and editor of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein are for informational purposes only. They may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in this or any other fitness program.
“What does not destroy me, makes me stronger.” -Friedrich Wilhelm Nietzsche, 1844-1900
Table of Contents
Section
Page
Preface About Anthony DiLuglio
2 3
RKC Program Minimum Week 1…………………………. Week 2…………………………. Week 3…………………………. Week 4………………………….
4 9 12 15
RKC Rite of Passage Week 5…………………………. Week 6…………………………. Week 7…………………………. Week 8…………………………. Week 9…………………………. Week 10………………………… Week 11………………………… Week 12…………………………
18 25 29 33 37 41 45 49
-1-
Preface This workbook is a companion to Pavel Tsatsouline’s “Enter the Kettlebell” (ETK) available through www.dragondoor.com in book and DVD form. You must purchase ETK to learn Pavel’s overall program concept, philosophy, proper form, and safe lifting techniques. Do not attempt the program laid out in this workbook before thoroughly studying ETK. I also recommend you read through this entire workbook before starting. The Week 1 (starting on page 4) and Week 5 (starting on page 18) Previews are very important. ETK leaves certain program aspects open to interpretation. The program presented in this workbook springs from the experience and interpretation of Anthony DiLuglio, RKC. Please direct any questions on this particular interpretation to Anthony via email at
[email protected] This workbook is intended to stay with you during your workout. I suggest you immediately purchase a 3 hole punch, 3 ring binder, and print the entire workbook. Each week, you will record your progress within these pages. The entire program is designed to be completed in a minimum of 12 weeks. However, any weeks you do not successfully complete must be repeated. You will simply print out another copy of that section of the workbook and insert it into your 3 ring binder. Why this workbook? Pavel Tsatsouline specializes in teaching breakthrough fitness techniques to elite athletes and people who are naturally motivated. Anthony DiLuglio specializes in providing motivating programs based on Pavel’s principles to get ordinary people started and keep them going. Anthony’s typical client needs more structure and “follow-along” simplicity than provided in ETK itself. It is Anthony’s hope that this companion workbook will help