A Kettlebell Chautauqua - Robertson Training Systems

A Kettlebell
Chautauqua
Low Tech, High
Concept
&
The Search for Alpha
Chautauqua
Style of presentation based on the traveling tent shows
from the late 1800s to early 1900s
They brought culture & entertainment with speakers,
teachers, musicians, entertainers, preachers and
specialist of the day
Nearly half the American population attended
Chautauquas annually
Chautauqua
Overlaps the time that Kettlebells were first in the
United States
Both disappeared for the same reasons: changes in
technology and changes in culture
High quality presentations in a very low tech
environment
Mark Twain & the art of story telling
Where we are going
Tell some stories about the kettlebell
Where they came from
How they evolved & why they were so important in
Russia
Why after 11 years they are so popular in the US
Why you would use a kettlebell in the first place
The technical differences & exercise choices
Kettlebell
Urban Dictionary
“A Russian exercise tool that dates back to the 1700’s.
It resembles a cannonball with a handle welded onto
it. It is very unassuming, it is a sinister training tool
that will seriously kick your butt if you train correctly
with it. It is a favorite of MMA fighters and strongman
competitors.”
From the Motherland
“It is hard to find a sport that has deeper roots in the
history of our people than the Girevoy Sport.” Soviet
Weightlifting Yearbook 1986
So popular were Kettlebells in Tsarist Russia that any
strongman or weightlifter was referred to as a Girevik or
a Kettlebell Man.
“The Girevoy Sport turns boys into men, physically
strong and full of stamina. Strength and endurance are
the basis of Kettlebell Lifting.” Soviet Weightlifting
Yearbook 1986
From The Motherland
After the fall of the Iron Curtain: researchers, coaches &
athletes started to drift to the West
The athletic battlefield & The Russian Mission
Russians kept what worked, discarded the rest
Pavel was the everyman’s guide to Russian strength
thought
“LIfe in Russia is tough &
Russia is poor.” - Pavel
Poor means resourceful
Solutions are first searched for what already exists in
the environment
Then what can be modified before money is spend and
invention is attempted
Russian History & Culture
Low tech serving a higher concept
They see us abundant & even wasteful
Addicted to the next shiny object
NASA: the pen
Russian
Culture &
History
The most direct &
simplest solution, a
pencil.
Kettlebell History
Kettlebell is a pencil: low tech serving a high concept
The high concept of confidence in the market place
Accounting: fairness in trade
Consider the discovery of the concept of the #1
Balance scale Scale weight modified cannonball
The Search for Alpha
From scale weight to very popular training tool
Social animals need for leadership in a harsh, violent
physical world:
The Lion Story
The Search for Alpha
Hardwired for survival and advancing the species
Strongest man of the village
“Look what I can do” vs. “Don’t mess me dude”
Kettlebells and the Imperial Army
Kettlebell in America
Kettlebells came with the waves of mass European
immigration, especially from Russia, Germany & the
Balkan States in the mid to late 1800’s
Traveling strongmen & professional wrestlers trained
with & performed with Kettlebells
Began to disappear after the invention of the adjustable
barbell & dumbbell
Kettlebell in America
Had been fixed weights, globe weights with lead shot &
the Kettlebell
Quick changes, smaller increments & isolation
Weightlifting first appeared in the Olympics in 1896
Bob Hoffman & York Barbell: the Father of American
Strength Training & the Patriarch of American Olympic
Lifting
Kettlebell in America
Cultural changes resulting from the Civil War
Searching for the meaning of life, religion, healing arts,
health & the physical culturist
Change the appearance of the body very quickly
Finding self-value in poverty: the role of strength &
Alpha
Rocky - “make it with your body”
Kettlebell in America
Being big for shake of being big - Bodybuilding
Bob Hoffman caught lightning in a bottle by selling to
teenage angst. Natural, hard-wired drive to establish
Alpha
Kettlebell was a functional tool that didn’t fit in the
bodybuilding movement
Kettlebell in America
Cardio ruled the 70’s
Weight training Machine Age of the 80’s lead by
Nautilus
Fitness boredom of the 90’s
Epiphany: life is an athletic event, why train isolation &
not movement patterns
Late 90’s - beginning of functional approach to training
Kettlebell in America
The Kettlebell found a new home in the current age of
experimentation: strength & conditioning combined,
metabolic drive & adult strength
Chaos training vs structured training
What will survive?
What is coming next?
Regardless the Kettlebell is in the Fitness Toolbox
The Kettlebell Foundation
The 3 individual most responsible for the Kettlebell in
the United States
Pavel Tsatsouline
John DuCane
Valery Fedorenko
The Kettlebell - Pavel
Son of a Soviet Army Officer - Minsk, Belarus
Family passion for strength & fitness
Physical Culture Institute - Degree in Physiology & Coaching
Drill instructor & fitness trainer for a Special Forces unit
Was taught English to better understand their enemy
He came to the US with his knowledge & experience to
seek a better life
Moved to the Minneapolis area & began a training business
The Kettlebell - Pavel
Business card & flyer kick-line: Low Tech - High
Concept
Low Tech: No traditional American fitness equipment
High Concept: Russian exercise research, Pavel’s
knowledge & experience applied to client’s goals
Kettlebell - John DuCane
Immigrated from England
Degree in Film from Cambridge
Qi Gong & the soft martial arts
Created Dragondoor Publishing Company
Pavel Workshop
The Kettlebell - Pavel’s
Books
Beyond Stretching, Super Joints, Relax into Stretch,
Bullet Proof Abs, Beyond Crunches, Power to the
People, The Russian Kettlebell Challenge, The Naked
Warrior, From Russia with Tough Love, Beyond
Bodybuilding, Enter the Kettlebell, Return of the
Kettlebell, Power to the People - Professional & Easy
Strength
Power to the People - game changer
The Kettlebell - Pavel
Power to the People, Russian Strength Training Secrets
for Every American
1st major book before the release of The Russian
Kettlebell Challenge
I believe this book was his mission statement
The Kettlebell - Pavel
Milo Kettlebell Article - Dec 1998
Coffee Shop meeting with John DuCane late 1999
Dragondoor would manufacture, market & sell KBs
Pavel would deal with the educational issues
Books, videos & RKC certifications
17Aug12 - The relationship ended. Each party going
their separate ways.
The Kettlebell - Pavel
The 2004 Recertification Story
“Its not about the kettlebell...”
RKC rebranding - from Hardstyle to School of Strength
RKC techniques support strength & power
The Kettlebell
Valery Fedorenko
Russian Sport Machine
10 time World Champion /
Honored Master of Sport
Came to the US to seek a
better & expand the Sport of
Kettlebell Lifting
World Kettlebell Club &
Amercian Kettlebell Club
The Kettlebell Valery Fedorenko
Came to US in 1999 with $150, did not speak any
English & brought a 16Kg KB
Worked construction while building toward his goal:
Increase the world’s awareness of KBs for fitness &
sport
Began training Americans for GS competitions
2006 started manufacturing his competition grade
Kettlebells
The Kettlebell
Official Kettlebell lifting are the most efficient lifting
techniques for developing Work Capacity (strengthendurance)
FATIGUE
Fatigue = skill loss
Battle Field: the Warrior
Valery’s 911 Workout
Exercise Continuum
Kettlebell Continuum
1 Rep Max Strength...............................Ultra-Marathon
KB Hardstyle......................................KB Girevoy Sport
Kettlebell Continuum
Official Kettlebell Lifting is what is taught in Russia (high
schools, military & sport) and used for fitness &
conditioning - Endurance Strength
“Stunt” lifting is used for strength & power
Steve Cotter - IKFF - has a DVD set with 350 Kettlebell
exercises - Stunt Lifts
World Kettlebell Club has 15 approved Kettlebell lifts
plus a handful of assistance exercises
Work Capacity
The running craze (cardio) followed on the warning of
heart disease as the leading cause of death in the
mid-60s
Cardio was going to save our lifes
“Born to Run” theory
Man is adaptive
We are very familiar with Point A to Point B conditioning
but not one spot/full body conditioning
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* National Coach 1970’s
* Olympic Champion - 2
Gold, 1 Silver
* 8 time World Champion
Olympic Lifter
* Greatest American
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Kettlebells:
Hip Hinge
Kettlebell:
Hip Hinge
Deadlift Setup
Olympic Hang Pull
Universal Athletic
Position
Kettlebells: Hip Hinge
Hips have the greatest
potential for strength &
power
Each ring outward is
less
The hip hinge effects
the entire posterior
kinetic chain
Kettlebell:
Hip-Hinge
Swing Pattern
becomes the KB
Clean & Snatch
Hip Hinge Basics
Hardstyle vs Official Kettlebell Lifting
Kettlebell Training Ideas
General Conditioning - KB Press 3 x5/5, KB Row 3x5,
Single KB Squat 3x5, Windmill 3x5/5, Swing 3x15
Swing - :20 hard / :40 recovery x 10 to 20 sets
Tabata inspired workouts
Combined with other implements, i.e. barbell,
dumbbells, bodyweight, etc.
Kettlebell Training Ideas
Stacking
Swing :30 / :30 rest,
Swing :30 Squat :30 / :30 rest,
Swing :30 Squat :30 Slingshot :30 / :30 rest,
Swing :30 Squat :30 Slingshot :30 Clean & Press :30 r/
l /rest :30,
Swing :30 Squat :30 Slingshot :30, Clean & Press :30
Row :30 r/l - Repeat 3 -5 times
Kettlebells: Program Design
MMA Basic Plan 1
1 Arm Clean
3:00 (1:30 per hand)
1:00 Rest
1 Arm Push Press
3:00 (1:30 per hand)
1:00 Rest
1 Arm Clean
3:00 (1:30 per hand)
1:00 Rest
Total Training Time: 9:00
Kettlebells: Program Design
MMA Plan 3
1 Arm Bottom Up Clean & Press 3:00 (1:30) per hand 1:00 Rest
1 Arm Half Snatch
3:00 (1:30) per hand 1:00 Rest
1 Arm Jerk
3:00 (1:30) per hand 1:00 Rest
1 Arm Clean
3:00 (1:30) per hand 1:00 Rest
1 Arm Long Cycle Push Press
3:00 (1:30) per hand 1:00 Rest
Total Training Time: 15:00
Kettlebells: Program Design
MMA Advanced
Round 1
1 Arm Jerk
5:00 (2:30 per hand)
1:00 Rest
1 Arm Half Snatch
5:00 (2:30 per hand)
1:00 Rest
1 Arm Long Cycle Jerk
5:00 (2:30 per hand)
1:00 Rest
2 Arm Jerk
5:00
1:00 Rest
2 Arm Half Snatch
5:00
1:00 Rest
2 Arm Long Cycle Jerk
5:00
1:00 Rest
Round 2
Kettlebells: Program Design
Power Program
Monday - Squat
Friday - Deadlift
Squat (Heavy)
Deadlift (Heavy)
Squat Assistance
Deadlift Assistance
Core
Core
KB Jerks or Long Cycle - 2-5 minutes
Jerks or Long Cycle - 2-5 minutes
Wednesday - Bench
Sunday - Military Press
Bench (Heavy)
Military Press (Heavy)
Bench Assistance
Close Grip Bench
Upper Back
Lats
Swings or Snatch - 2-5 minutes
Swings or Snatch - 2-5 minutes
Nasty Workout
Kettlebell Pentathlon
Clean, Clean & Press, Jerk, 1/2 Snatch & Push-Press
6:00 work / 5:00 recovery
53 minutes to complete
Reps x multiple factor for score
Kettlebells:
State of the Union
Differing views regarding the Kettlebell
Same passion for & belief in the importance of the
Kettlebell
Same insistence on proper technique, development of
skill & commitment to training excellence
Summary
The goal was to present a broader view of Kettlebells
range of possibilities
Reinforce the need for proper instructions to save time,
train safely and match techniques with desired goals
Review
Kettlebell was a low tech solution for a higher concept
issue: scale weight for trade
Became a training tool: the hardwired search for Alpha
Kettlebell uniquely moves between the legs for ballistic
movements
Revered for developing work capacity & versatility,
matching the Russian mindset
Low Tech,
High Concept
What was old,
Is Now New!