Kettlebell Training for Athletes Develop Explosive Power an, Kettlebell

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KETTLEBELL
TRAINING
TRAINING
FOR
FOR
ATHLETES
DEVELOP EXPLOSIVE POWER AND
STRENGTH FOR MARTIAL ARTS, FOOTBALL,
BASKETBALL, AND OTHER SPORTS
DAVE BELLOMO
PHOTOGRAPHY BY BRUCE CURTIS
New York Chicago San Francisco Lisbon London Madrid Mexico City
Milan New Delhi San Juan Seoul Singapore Sydney Toronto
KETTLEBELL
Copyright © 2010 by Dave Bellomo and Bruce Curtis. All rights reserved. Except as permitted under the United States Copyright Act
of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval
system, without the prior written permission of the publisher.
ISBN:978-0-07-163709-1
MHID: 0-07-163709-5
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Contents
1
WEEK 1:
BUILDING THE FOUNDATION
1
2
WEEK 2:
INTRODUCTION TO POWER MOVEMENTS
11
3
WEEK 3:
HEAVY HITTERS . . . BEEFING UP BALLISTICS
21
iii
4
WEEK 4:
33
KETTLEBELLS WILL MAKE YOU A
BETTER DANCER (NOT REALLY)
5
WEEK 5:
45
6
WEEK 6:
55
A DROPKICK TO YOUR WHOLE SYSTEM
iv
CONTENTS
DEVELOPING COORDINATION AND RHYTHM
A QUICK CHANGE IN DIRECTION
COMBINATIONS
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