| Registration Deadline, September 20, 2008
Noon, Saturday
September 27, 2008
Southside Iron Presents
Donnie Thompson's
Kettlebell Power and Strength
Russian Kettlebell Workshop Focusing on the
Application of Kettlebells in Powerlifting and General Fitness
(Registration Form | Seminar Outline)
Don Thompson, current All-time Record Powerlifting Total Holder with 2850lbs, will share his experience with Kettlebell training and how he feels it helped him accomplish his powerlifting goals.
Seminar information will include how to
integrate Russian Kettlebell training into
powerlifting, football and general fitness.
You should leave the seminar with the basic knowledge of kettlebell movements like the swing and the snatch.
Also how to implement this new knowledge into your training regimen. The bottom line is not only increased training knowledge but a significant increase in the standard of fitness one is accustomed to. Plus, training is fun again because you have more options.
The main exercises that apply to lifting are five things:
the swing, the snatch, the clean, the press
and the one arm bar.
You will discover many variations of these five exercises and what applies to you the most.
Kettlebell Workshop Outline
Introduction to the Swing
A. One Arm Swing.-basis of the Kettlebell movements.
10 min.
B. One Arm Alternate Swing. 10min.
C. Two Arm Swing and all the ways to perform it. 10 min.
The One arm Snatch
A. The Swing Snatch. 20 min
Floor exercises with Kettlebells
A. Spreading of the hips. 20 min.
B. Twist Deadlifts. 10 min.
C. The One Arm Bar. 10 min.
Ten minute break!
Cleans, Presses & Pushes
A. One arm Clean. 10 min.
B. One arm Clean and Press. 10min.
C. One arm Clean and Squat. 10 min.
D. The Dead Snatch! The MAN lift. 15 min.
Ten minute break!
Kettlebell Drill
A. Practice with perfect form and execution.
B. Compilation of the things you have learned!
C. Groups of 3-4 to train new programs together.
Ab Exercises
A. Hot Potato for Abs. 5 min.
B. Figure Eight and Circles for Abs. 5 min.
C. Spread Eagle Sit ups. 5 min.
Specialty Drills for Men of Steel
A. The Bottoms Up! 5 min.
B. Taming the Arc. 10 min.
C. The One Arm Bar. 10 min.
Registration Form (pdf - allow time to load)
~ Limited to First 100 applicants!
*1st 25 registered receive 1-on-1 Instruction
with Don after the Seminar.
• Kettlebells will be provided, however if you would like to bring your own, you are more than welcome. We can not insure the weight you are accustomed will be available.
Contact Gene Rychlak, Jr. - 610-948-7823 or
email: southsideiron@yahoo.com
Registration Form
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