AOSEnterTheKettlebellWorkbook.pdf

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By: Anthony DiLuglio, RKC
www.artofstrength.com
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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: mos@theartofstrength.net
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
2
About Anthony DiLuglio
3
RKC Program Minimum
Week 1………………………….
4
Week 2………………………….
9
Week 3………………………….
12
Week 4………………………….
15
RKC Rite of Passage
Week 5………………………….
18
Week 6………………………….
25
Week 7………………………….
29
Week 8………………………….
33
Week 9………………………….
37
Week 10…………………………
41
Week 11…………………………
45
Week 12…………………………
49
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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 mos@theartofstrength.net .
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 ETK reach a wider audience.
How to use this workbook
This workbook is divided into 2 main sections: the Program Minimum and the Rite of Passage
(ROP). Each of these is broken down into weekly progressions with a specific checklist of drills
for each day. The week starts with a preview and then the follow-along program itself. You
should strive to complete the program in its entirety. If you do not complete a week appropriately,
simply repeat that week before moving on.
If you have questions, please visit us at www.artofstrength.com.
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