The RKC Book of Strength and Conditioning.pdf

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ISBN 10: 0-938045-90-3 ISBN 13: 978-0-938045-90-8

This edition first published in October, 2012

Printed in China

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 and cover by Derek Brigham • www.dbrigham.com • (763) 208-3069 • bigd@dbrigham.com

DISCLAIMER: The author and publisher 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 for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should con-

sult a physician before engaging in them.

T ABLE OF

C ONTENTS

Introduction - Why Kettlebells

5. “Fighter

Workouts for

Fat Loss”

Josh Hillis,

RKC II

The Programs

1. “The Percentage

Approach to Swing

Training”

Mark Reifkind,

Master RKC

6. “Blurring

the Line”

David Whitley,

Master RKC

2. “The Strong And

Fast Running

Program”

Keith Weber,

PT, BSc, RKC,

CK-FMS

7. “Sports-

Specific Sprint

Training”

Thomas Phillips,

Senior RKC

3. “Getting ‘Back’

Into The Press”

Karen Smith,

Senior RKC

8. “Powerful

Pistols”

Brian Copeland,

RKC

4. “Kettlebell

Recomposition”

Delaine Ross, RKC

Team Leader

9. “Fitter, Faster:

A 4-Week Program

for Motivated

Beginners”

Andrea U-Shi

Chang, RKC

Team Leader

The Workouts

15. “When You ‘

Only’ Have 20

Minutes!”

Lauren Brooks,

RKC Team Leader 77

10. “Viking Salute

Workouts”

Gus Petersen,

RKC

16. “Double

Whammy”

Elise Matthews,

MS, CSCS,

RKC II

11. “The Skill-

Practice Workout”

Jeff O’Connor,

Master RKC

17. “The RKC

Deep 6”

Jon Engum,

Master RKC

12. “Four Minutes

To Fit”

“Modified Tabata

Ladders ”

Frank Holas,

RKC

18. “The Sissy

Test”

Brad Nelson,

Senior RKC

13. “Basic

Conditioning”

Court Wing,

RKC

19. “Kettlebell -

Bodyweight

Basics”

Steve Gould,

MS, CSCS, RKC 93

14. “Bull Simple

Kettlebell Program

for Beefy

Muscularity,”

Joe Pavel,

RKC II

20. “The Speed

Triple: Strength

Building and Fatigue

Management ”

Mark Toomey, RKC

Team Leader

25. “The Walk

Series”

Jeff Larson,

RKC

121

21. “Multi-User

Meltdown”

Robert Budd,

RKC Team Leader,

ISSA-CPT

26. “Advanced

General

Conditioning”

John Heinz,

RKC Team

Leader

103

125

22. “Simple

Strength – An

Advanced

Routine”

Oliver Contla,

RKC

27. “Flexible

Strength: Creating

Shoulder Stabilizer

Endurance”

Andrea DuCane,

Master RKC

107

129

23. “Kettlebell

Training for

Amateur Soccer

Players”

Eric Kenyon,

RKC

28. “The House Of

Pain's ‘Advanced

Pilates And Yoga

With Weights’

Workout”

Michael House, MS,

RKC

111

133

24. “The 500 /

Naked Warrior

Combo”

Angelo Gala,

CSCS, RKC II

29. “Combat

Applied Power”

Taikei Matsushita,

RKC II

137

117

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