Ithaca Kettlebells

TRAINING GOAL:  
IMPROVING ATHLETIC PERFORMANCE / 
FUNCTIONAL STRENGTH AND MOVEMENT

Principles and Techniques:
  • Emphasize power over pure strength
  • Introduce balance, coordination, and stabilization challenges
  • Train lateral and rotational movements as well as forward and back
  • Focus on 1-sided exercises
  • Emphasize core and glute activation at all times
  • Train the whole body at every workout
  • Mix upper and lower body exercises together

 
EXAMPLE WORKOUT:

 Complex training:

 After a good warm-up on squats, do 3 rounds of the following superset:

1A: heavy back squats – sets of 3
1B: vertical jumps – sets of 5

             Take long rests after each superset of this complex.

 Functional strength training:

2A: goblet or 2-DB reverse lunges – 3 sets of 6-8 per leg
2B: medicine ball pushups – 3 sets of 6-8 per side

3A: goblet side split squats – 3 sets of 6-8 per side
3B: 1-arm, 1-leg DB rows – 3 sets of 6-8 per side

4A. half kneeling cable chops – 2 sets of 8-10 per side
4B. 1-leg glute bridges – 2 sets of 10-15 per side


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