Strength in Motion

Strength in Motion 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 3 Progress Street Seekonk, Ma, 02771 Phone: 1-866-89Punch Email: [email protected] Website: www.artofstrength.com First edition published in October 2008. 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 Dennis Driscoll. 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.

Preface

This book is the much anticipated and requested follow up to Enter the Kettlebell Workbook. Strength in Motion represents just one of the many kettlebell based routines Anthony DiLuglio as perfected in his quest at making kettlebell training the tool of choice in the American fitness culture.

Strength in Motion is a 6 month training program broken down month by month with 4 training days per week. We encourage you to supplement this workout with other routines, such as any that Art of Strength offers on our website. You do not have to follow this workout for 6 months straight. We encourage you to take time off from it, supplementing as mentioned above, so as not to plateau.

Strength is motion is geared towards metabolic (cardio) fitness with different strength routines before each round. This book is meant to accompany you during your workout, allowing you to plot your progress through the entirety of the program. By no means do you have to progress from week to week as outlined by the workout. If you feel the need to repeat a week as you don’t think you’ve improved enough for the upcoming week or month by all means repeat the week you just completed.

As always, train safe. Consult a physician before starting this or any other type of training program.

If you should have any questions feel free to contact [email protected] or visit www.artofstrength.com

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About Anthony DiLuglio, AOS, RKC

After living and working in Sweden for more than 5 years, both as a personal trainer, conditioning some of Sweden’s most elite athletes and as an entrepreneur successfully launching several businesses throughout Sweden all geared towards living and eating healthy, Anthony DiLuglio, now one of America’s top personal trainers, headed home to the United States. After 5 years of living abroad he was homesick and ready for a change. Landing in America he was amazed and a bit appalled to see the sorry state of fitness now presiding over the United States, far from the conditions he left behind in Sweden. With his imposing presence and addictive personality he quickly amassed a client base and set out to change not only their way of training, but also their way of living. Often times acting as trainer, personal chef, therapist and best friend; Anthony worked tirelessly to change the lives of his clients. In an effort to bring his client’s training to a new level, he searched for what he considered to be the missing link in modern fitness, something that would join the gap between what fitness is and what it should be, it was then that he discovered the ancient art of kettlebell training. He knew instantly that this was everything his clients, and he for that matter, were missing. This was going to revolutionize fitness. Quickly he set out to learn everything he could about kettlebells; training along side some of the best in the little known art of kettlebell fitness. It wasn’t long before Anthony was considered one of the best, rapidly rising through the ranks of kettlebell experts; it was only a matter of time before he’d be at the top. He had already established the country’s first mainstream kettlebell gym, had just been ranked as one of the top personal trainers in America by Men’s Journal magazine for the second year in a row, and expanded his 550sq.ft gym to 880sq.ft. and then, tragedy struck. During a routine workout Anthony noticed a lump on his inner thigh, a visit to the doctor and a biopsy shortly after confirmed his worst fear; Anthony had cancer. It was rare, advanced and spreading. Immediate action was required, the doctor made no promises that his leg could be spared, explaining that many people with this form of cancer often lost the entire extremity due to the amount of tissue extraction required to remove the tumor. Amazingly, Anthony made it through surgery with not only his entire leg but with the majority of his muscle tissue, his legs, so conditioned from kettlebell training, had developed muscle so dense that the tumor hadn’t the ability to penetrate. Recovering from surgery, his ordeal was far from over; he would have weeks of chemotherapy and radiation ahead of him. Remission sounded the end of his ordeal, what hadn’t killed him had made him stronger. He attacked life as if it was to all disappear tomorrow; embracing every second he had on earth, eager to not let a single moment go by without filling it with an opportunity to train, inspire or teach someone around him.

His quick recovery and survival from such a rare and deadly form of cancer has led doctors at Boston's Dana Farber Institute to use his success story as part of a larger study in how those training methods saved his life. Now, nearly 3 years from his diagnosis Anthony is the foremost expert on kettlebell training, his gym, Punch Kettlebell Gym (6 locations throughout the US and Canada) was the first mainstream kettlebell gym in the United States. His website (www.artofstrength.com) is seen as the top in the fitness industry for kettlebell and authentic training practices. Every two months individuals travel from far and wide to attend his kettlebell certification classes, eagerly learning from who many consider to be the best in fitness. Anthony has traveled the long and winding road to hell and back, all the while never stepping outside of himself to ask why all of this misfortune happened to him. He readily accepted every curve ball that happened his way, inspiring all of us with every step he took on his journey to recovery. He is a living testament to what the human spirit is capable of accomplishing under extreme pressure. He never wavered, never faltered, never failed; he succeeded, thrived even, where most would give up. His defiance in the face of death brings many clients to him on their own journey back from hell. Not all are in danger of dying but all are in danger of being less than they desire. Many rehab patients who have been left aside because they’ve been deemed “unfixable” have found a new life through Anthony. Brain damaged patients now walk, talk, run, jump…excel because of Anthony and his training. He has helped those looking down the road at hip or knee replacement surgeries enjoy a fulfilling life without surgery, without crutches and without canes. To know Anthony is to understand Anthony; he’s deep, caring, loving, motivational and a fitness genius. He’s taken his gym from a 550sq.ft. space to more than 3500sqft of training floor in just under 6 years. He’s developed countless fitness tools that are used widely today by colleges and universities, professional sports teams and government and municipal policing agencies. He’s the trainer of choice for the Tennessee Titans (NFL) and the Boston Celtics (NBA), he has countless celebrity followers including Beth Chamberlin of The Guiding Light, who recently requested the opportunity to shoot a kettlebell training DVD with Anthony, which is now on sale. Alone, Anthony has shot 4 kettlebell training DVDs with one more in post production. All of his DVDs are best sellers and are seen as the pinnacle of fitness videos. He tours with Perform Better providing kettlebell instruction and education to various fitness organizations such as the NSCA as well as countless personal trainers around the country looking to learn everything there is to learn about kettlebells. He is the envy of many, friend of many more and enemy of none.

Before you start…

Check out the Dynamic Flow Drills page for one of 6 possible warm-ups. These drills are meant to flow from one exercise to the next without stopping, not even when the routine calls for you to switch hands. Repeat the warm-up between 2-5 times – or until you feel you are sufficiently warmed up.

Don’t forget to warm up!

HEART RATE! Never forget this – keep an eye on it and train safe!

Get started That’s about it. The program you are starting may well prove more physically demanding than anything you’ve ever attempted. Make the commitment to complete all 4 weeks before you pick up that first kettlebell. Though the volume and work performed this week will certainly be easy compared to later weeks, it may be quite a shock to the system if you are just getting started with kettlebells. Train safe…

SQUAT THRUST C&P L,R x6 (ALT.)

repeat 2-5x

DFD

4 SQUAT THRUST SNATCH L,R x6 (ALT.)

repeat 2-5x

DFD

5

repeat 2-5xD

FD6 1 ARM SWING 30 sec. L,R

JUMP SQUAT 30 sec.SQUAT & KICK (KB RACKED) x5 L,RBACK LUNGE TO PRESS x5 L,RFIGURE 8 TO HOLD x20 L,R HALOS 30 sec. L,R

repeat 2-5x

DFD

3 SWINGS x3

OVERHEAD SQUAT x3SNATCH x3

Strength in Motion - Beyond ETK Workbook

SWINGS x10CLEAN AND PRESS x5SQUAT (KB RACKED) x5SNATCH x5

Dynamic Flow Drill Warm-ups

repeat 2-5x repeat 2-5x

DFD

2 SWINGS 10-30 L,R

DFD

1

SNATCH X1 L,RWINDMILL X1 L,RTGU X1 L,R

DATE: MONTH: 1WEEK: 1DAY: 1

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

work time KB size rest time30 sec. 60 sec. L: R:30 sec. 60 sec. L: R:30 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/15

work time KB size rest time30 sec. 60 sec. L: R:30 sec. 60 sec. L: R:30 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/1530 sec. 60/30/15


5 min. post:

ONE ARM PRESS1/2 SNATCHDOUBLE SQUATBARBELL GET-UP SIT-UPDOUBLE KB DEAD CLEANFIGURE 8 TO A HOLDPUSH-UPPLANK

ONE ARM PUSHPRESSSNATCH

end:

LONG CYCLE JERK

Roun

d 3

WINDMILL (LEFT AND RIGHT)DOUBLE KB LONG CYCLE CLEANSTAGGERED PUSH-UP (EXPLOSIVE)HIGH PLANK

start:


reps

reps

reps

Roun

d 1

Roun

d 2

CLOSE GRIP PUSH-UP (MILITARY)FIGURE 8 TO A HOLDALTERNATING CLEAN (DIP & SWITCH)SIDE BEND (LEFT AND RIGHT)HAND 2 HAND SUMO DEADLIFT

1/2 SNATCHBEHIND THE NECK SQUAT

heart rate comments:







reps

Roun

d 1


reps

Roun

d 2

ONE ARM PUSHPRESSSNATCHHAND 2 HAND SUMO DEADLIFTSIDE BEND (LEFT AND RIGHT)ALTERNATING CLEAN (DIP & SWITCH)FIGURE 8 TO A HOLDCLOSE GRIP PUSH-UP (MILITARY)

reps

Roun

d 3

LONG CYCLE JERK1/2 SNATCHBEHIND THE NECK SQUATWINDMILL (LEFT AND RIGHT)DOUBLE KB LONG CYCLE CLEANSTAGGERED PUSH-UP (EXPLOSIVE)HIGH PLANK

heart rate comments:start:end:5 min. post: