© Beyond Grappling 2013 - University Of · PDF file© Beyond Grappling 2013 4 A message from Matt: Dear fellow Judoka, Welcome to 25 Insane Kettlebell Workouts! A resource that outlines

© Beyond Grappling 2013

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Copyright Notice

Copyright © 2013. All rights reserved.

Matt D’Aquino and Beyond Grappling Fitness & Conditioning retains 100%

rights to this material and it may not be republished, redistributed or altered in

any way without the written consent of Matt D’Aquino from

www.beyondgrappling.com

NOTICE: You Do NOT Have the Right to Reprint, Sell, Give Away or Share the

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whatsoever, electronic, or mechanical, including photocopying, recording, or

by any informational storage or retrieval system without express written,

dated and signed permission from the authors.

http://www.beyondgrappling.com/


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Introduction from the author

Matthew D’Aquino is a 3rd Dan Black belt and is passionate about all forms of grappling. Matt has been studying Judo for 22 years and has represented Australia at 8 Continental Championships, 4 World Championships and competed in the 2008 Beijing Olympic Games. Matt has also competed in various World Cups, Grand Slams and Grand Prixs all over the world. He has trained in some of the hardest dojos in the world, including Yong Inn University in Korea, Tokai University in Japan, INCEP in France, Pollymunka in the Czech Republic and

Sankaku Club in Slovenia.

Career highlights:

Being the first and only Australian Male to win the Pac Rim Championships in 2009

1st Place St Gallen Tournament in Switzerland

3rd Place USK Cup Prague, Czech Republic

Multiple Oceania Champion

Multiple Australian champion

World Cup Champion

17th 2010 World Championships Tokyo

7th Miami World Cup, US Open and El Salvador World Cup 2011

Matt also competes in Freestyle Wrestling and Brazilian Jujitsu competitions in and around Australia. His career highlights include:

1st No-Gi Purple-belt Submission Grappling National championship -67kg

1st Royler Gracie Cup Purple belt 2009 -74kg

2nd National Freestyle Wrestling Championships -60kg


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A message from Matt:

Dear fellow Judoka,

Welcome to 25 Insane Kettlebell Workouts! A resource that outlines a crazy conditioning regime that will increase your strength, speed and power – simply with 1 or 2 kettlebells. This manual contains a 25 Workouts and it should be used alongside the eBook 38 Strength Building Kettlebell exercises.

I know that Judo is hard. I have been studying Judo for 20 years and have been competing internationally for 11 years now and I am constantly growing and developing as a Judo player and as an individual. I believe in order to get the most out of ourselves we have to be in the best possible condition mentally, emotionally, spiritually and of course physically. Judo, as well as life, is a challenge. Therefore it is important to remain concentrating on your own personal goals.

This manual contains a 25 Kettlebell workouts that you can before you go to school, at lunch time or before Judo training. Using kettlebells as part of your fitness and conditioning is great for Judo.

I know that the workouts in this manual pushed me to the limit and I know that they will be super tough for you as well and will help you become a stronger, fitter and more powerful Judoka.

Kind regards,

2008 Beijing Olympian

Beyond Grappling fitness and Conditioning


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Table of Contents

Warming up Page 6

Dynamic stretching Page 7

Skipping & Side stepping Page 10

Shuttles Page 11

Implementing Kettlebell Workouts Page 12

Session duration Page 13

Before you get started: Page 14

Workouts 1-25 Page 15

Cool down Page 23

Static stretches Page 24

Single license agreement Page 28

Notes: Page 31


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Warming up

Warming up is essential when doing any sort of physical activity. A warm up is designed to:

Increase heart rate

Increase core temperature

Increase breath rate

Increase blood flow resulting in increase in oxygen transfer

Increase range of movement

Increase the speed of muscle contraction

Warm up muscles (through increase in blood flow)

Mentally prepare participant for exercise

Lubricate joints through joint mobility exercises

I have not included warm up exercises such as forward rolls, backward rolls, hip escapes, cartwheels etc, because these workouts are designed to be completed at a general fitness facility that may not have soft mats. If you are completing these workouts in a dojo then add in a variety of rolls, hips escapes, wrestler walks, etc.

If you are completing these strength programs in a fitness centre I recommend the following warm up program:

5 minutes dynamic stretching (pages 7-9)


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Dynamic stretching

Hamstring Swings

Groin Swings

Wrist rotations

Elbow rotations

Shoulder rotations

Stand alongside a wall and swing

your leg in front getting a stretch in

the hamstring and then swing your

leg backwards attaining a stretch of

the hip flexors

Stand facing a wall. Swing your leg in

front of you from side to side,

gaining a slight stretch of the groin

as well as a stretch of the outer hip

when your leg travels past the front

of your body.

Clasping your hands and fingers

together, rotate your wrists in all

directions.

Supporting your elbow in one hand,

rotate your elbow in circles. Be sure

to rotate in both directions.

Swing your arms in circles in both

directions.


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Knee rotations

Ankle rotations

Hip Rotations

Place your hands on your knees.

With slightly bent knees rotate them

in both directions.

Sitting on the floor, place one foot

on top of the opposite knee. Using

your hand rotate your ankle in all

directions.

Place your hands on your hips and

rotate in both directions.


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Neck rotations

Back Rotations

Back Rolls

Slowly rotate your neck up and

down as well as around.

Using your arms swing as if you are

looking behind yourself. Be sure to

go both sides and gain a slight

stretch in the back.

Sitting on the floor, hug your knees

to your chest and rock backwards

and forwards.


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Skipping

Begin skipping. Skip from foot to foot rather than both feet at once.

Side stepping

Side-step quickly from cone to cone. Touch each cone with your hand to

complete your repetition.

Keep your knees slightly bent throughout the whole exercise.

Don’t cross your feet.

Throughout your side stepping mentally picture ‘being fast and being

agile.’

Wear supportive footwear.

If you have a previous knee or ankle injury you should NOT perform this

exercise.

2-3m


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Shuttles

Simply run forwards to the 5 metre line. Once your foot has touched or passed

the line, turn around and run back to the starting line. Repeat this with both

the 10 and 15 metre lines.

Note: If you do not have this much room simply shuttle back and forth over the

distance you have.

Keep your knees slightly bent throughout the whole exercise.

Don’t cross your feet.

Throughout your side stepping mentally picture ‘being fast and being

agile.’

Wear supportive footwear.

If you have a previous knee or ankle injury you should NOT perform this

exercise.

5m

10m

15m


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Implementing Kettlebell Workouts

Obviously every individual has a different schedule and lifestyle, having to

balance work, school, family and training. Some of you may also already have

your own gym programs. For those that already have your own gym program I

urge you to add one of these workouts at the start or at the end of your

program. Completing these workouts on a regular basis will greatly increase

your strength, endurance and core stability.

If you are looking at using these workouts on a regular basis I have added a

sample training week below.

Monday: Wednesday: Friday:

Workout 1 Workout 2 (15 mins) Workout 25

Workout 17 Workout 7 (15 mins) Workout 3

Workout 22 Workout 11

Workout 17

For example on Monday I would:

Warm up (5-10 Minutes on Cardio equipment, or light jog)

Complete Workout 1

Record how many rounds

5 Minutes rest

Complete Workout 17


5 Minutes rest

Complete Workout 22


5 Minutes rest

Cool down and stretching


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Session duration

All fitness and conditioning sessions should be no more than 60 Minutes

On page 12 we can see that on Monday I completed 3 Workouts and the entire

session took 60 Minutes.

Exercise Time limit Warm up 5 Minutes

Workout 1 10 Minutes

Rest 5 Mins

Workout 17 10 Mins Rest 5 Mins

Workout 22 10 Minutes Cool Down 5 Mins

Stretch 10 Mins

Total Time: 60 Minutes


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Before you get started:

1- Before you get started on these workouts I recommend purchasing a

small whiteboard or notepad that you can write the workout down on.

Many of the workouts contained in this manual have varying repetition

ranges and you don’t want to have to continually stop and check

whether you are completing the correct repetition range etc.

2- Make sure you warm up properly. Follow the warm up routine at the

beginning of this manual. Never start an exercise program when you are

cold as this can lead to injury.

3- Take note of how you are feeling. If you are feeling dizzy, light headed or

faint stop exercising immediately and seek medical attention.

WARNING: The Workouts contained in this manual are very very difficult. To

make sure you are physically fit enough to handle these workouts I recommend

you start out with the workouts that include only 1 kettlebell, as the workouts

with 2 kettlbells are very difficult.

These workouts will push you harder than ever before and it is important that

you are physically prepared for the intensity of these workouts.


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Workout 1

50 Squat pulls

50 Clean and presses

20 Kettlebell Swings

*Repeat as many rounds as possible in 5 Minutes

Workout 2

50 Overhead press

50 Deadlifts

100 Side steps

*Repeat as many rounds as possible in 7 minutes

Workout 3

20 Cleans

30 Figure 8’s

15 bottoms up (each hand)

Shuttle run



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Workout 4

50 Thrusters

40 Deadlifts

30 Side steps

20 Pushups


Workout 5

20 Lunges

30 up/downs

20 Side stepping

20 Clean and press (10 each hand)

*Repeat as many rounds as possible in your set time limit

Workout 6

60 Squat pulls

50 round the worlds - head

20 turkish get ups



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Workout 7

20 Thrusters

20 Round the world

1 minute side stepping


Workout 8

100 Clean and Press (10 each hand)


300 Skipping

* X 2 rounds

Workout 9

30 Cleans (15 each hand)

30 Lunges

30 Turkish get ups (15 each hand)

* X 2 rounds


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Workout 10


40 windmills

60 Russian twists


Workout 11

50 Kettlebell pushups

40 Overhead presses (20 each hand)

20 Squat pulls

100 skipping

* X 6 rounds

Workout 12

50 Squat pulls


1 Minute Side Stepping

* X 3 rounds


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Workout 13

20 Goblet squats

20 Overhead presses

20 Figure 8’s

20 Swings

* X 5 rounds

Workout 14

30 Lunges

20 Side stepping

60 Kettlebell Pushups

100 1 or 2 hand High pulls

*record your fastest time

Workout 15

60 Clean and press (30 each hand)

30 Thrusters

50 Skips

*X 2 rounds


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Workout 16

1 Minute Squat pulls

1 Minute Skipping

1 Minute Kettlebell Swings

1 Minute clean and press

*X 5 rounds

Workout 17

1 Minute cleans (30 secs each hand)

1 Minute Skipping

30 Seconds Cleans (15 secs each hand)

30 seconds squats

*X 4 rounds

Workout 18

1 Minute side stepping

1 Minute Figure 8’s


400 skips



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Workout 19

1 Minute Thrusters

1 Minute shuttle runs

1 Minute Round the world


1 Minute Pushups

*2 rounds

Workout 20

1 Minute Clean and press (30 Seconds each hand)

1 Minute thrusters

30 Seconds Clean and press (15 Seconds each hand)

30 Seconds thrusters

*X 3 rounds

Workout 21

30 Seconds Kettlebell Pushups

30 Seconds Lunges

30 Seconds Kettlebell Swings

30 Seconds Figure 8’s



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Workout 22

As many Kettlebell Swings as you can in 5minutes.

*Swing must be at eye level each rep.

*Record your most swings

Workout 23

2 Minutes Kettlebell Swings (count number)

2 Minutes Squat pulls (count number)

*rest for 1 minute and repeat 2 more rounds

Workout 24

1 Minute Snatch

1 Minute Overhead press

1 Minute Skipping

*rest for 1 minute and repeat 2 more rounds

Workout 25

1 Minute Shuttles


*rest for 30 seconds and repeat 4 more rounds


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Cooling down (Static Stretching)

A cool down only takes 5-10 Minutes and is just as beneficial to your training

session as the warm up is. Unfortunately I have seen so many people finish

their workout, then straight away get in the car and drive home. You must

understand that when you constantly contract your muscles through exercise,

they need to be actively stretched back to normal. If you continue to only

contract the muscle, they are just going to get tighter and tighter. This can

potentially cause an injury.

A simple cool down with 5-10 Minutes of light, low impact exercise followed by

static stretching is a great way to return your body back to its normal state

(homeostasis).

Benefits of a cool down include:

Removal of by-products in the muscles.

Reduces the amount of adrenaline in the bloodstream.

Helps relax your muscles.

Prevents blood pooling in your muscles which gives you that sense of

tiredness, dizziness or even nausea.

Gives you time to reflect on the session you have just completed.

Static stretching guidelines are as follows:

Hold each stretch for 30-60 Seconds.

Do not bounce or jerk.

Do not hold your breath, remember to breathe deeply and relax.

Remember to stretch your whole body.

Follow the stretches on the following pages (24-27)


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Static stretches

Hamstring stretch

Back stretch

Forearm stretch

- Kneeling down turn both your

hands towards you and press

your fingers into the ground.

- Sit down and stretch out one leg.

With the other foot rest it on your

knee. Keeping your head up and

back straight, lean forward at the

waist and try to grab your toes.

You should feel a stretch in the

hamstring area.

- Hug your knees to your chest

and roll back and forth on your

back.


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Hip flexors

Back stretch

Quadriceps stretch

Calves

- Resting on hands and feet push your

heels into the floor. You should feel

a stretch of the calves and achilles

area. You may do this with a straight

or bent leg

- Position yourself in a lunge

position, keep your head up

and back straight, push your

hips forward feeing a stretch of

the hip flexors

- Position yourself in a lunge position,

keep your head up and back

straight. With both hands pull your

back foot towards your buttocks

and push your hips forward, feeling

a stretch of the quadriceps

- Sitting down with legs

outstretched, cross your left

leg over the other. With your

right arm push off the knee and

attain a stretch of your back


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Shoulder stretch

Triceps

Glutes

Latissimus dorsi (lats)

- Sitting on the floor, pass one

leg backwards and bend your

front leg in front of you. Lean

over the front leg gaining a

stretch of the gluteals.

- Sitting down, simply pass one

arm across your body and hug

it to your chest with your other

arm.

- Place one arm behind your

head, with your other hand

push down on your elbow,

gaining a stretch of the triceps.

- Kneeling on your knees place

both your outstretched arms to

one side and lean backwards.

You should feel a stretch of the

lats on the opposite side.


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Groin

Cat stretches

Abdominal stretch

- Sitting against a wall with your

head up and back straight,

place both feet together. Using

both hands apply downward

pressure to either knee gaining

a stretch of the groin.

- Kneeling on your hands and

knees bring your head up as

your arch your back

downwards, gaining a stretch

of the lower back

- Kneeling on your hands and

knees bring your head down as

your hunch your back upwards

feeling a stretch of the upper

back

- Lie on your stomach and

support your upper body on

both elbows. You should feel a

slight stretch of the abdominal

muscles


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Notes:

© Beyond Grappling 2013 - University Of · PDF file© Beyond Grappling 2013 4 A message from Matt: Dear fellow Judoka, Welcome to 25 Insane Kettlebell Workouts! A resource that outlines

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