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Kettlebell StrengthEndurance Training
Protocols: Coach Bott
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MOZZDOHODD
WZXOKAZ@+OKJ_XNKGO
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GFNG@ HFZZ
GF\SXCA@Z
JCWGDNCEOX
Ndd gfktokts gfpyrca`t © hy Gnreok Hftt, EWg. Ndd rca`ts rosorvoj. Dcect fi Dcnhcdcty nkj Jcsgdnceor
fi Qnrrnkty2 Z`o puhdcs`or `ns usoj cts host ofrts ck propnrcka t`cs jfgueokt, nkj t`o ckifrentcfk
prfvcjoj `orock cs prfvcjoj —ns cs.― Koct`or t`o puhdcs`or kfr t`o nut`frs nro okanaoj ck rokjorcka
prfiosscfknd njvcgo fr sorvcgos tf t`o ckjcvcjund ronjor. Z`o cjons, prfgojuros nkj suaaostcfks
gfktnckoj ck t`cs hffm nro kft cktokjoj ns n suhstctuto ifr gfksudtcka wct` n p`yscgcnk. Ndd enttors
roanrjcka `ondt` roqucro eojcgnd suporvcscfk. Koct`or t`o nut`frs kfr t`o puhdcs`or s`ndd ho dcnhdo
fr rospfkschdo ifr nky dfss fi jnenao nddoaojdy nrcscka irfe nky ckifrentcfk fr suaaostcfk ck t`oso
prfarnes.
NHF_Z GFNG@ HFZZ
Oxporcokgo
• W&G Gfng`/ \orifrenkgo Gfksudtnkt wct` fvor 8< yonrs fi oxporcokgo
• @ns trnckoj 7 Qfrdj Eojndcsts ck Iroostydo Qrostdcka nkj sovornd GID jrnit pcgms
• Cktorkntcfknd sponmor, sfua`t nitor ifr `or prngtcgnd nppdcgntcfks fi t`o spfrt sgcokgos
• Iudd tceo \rfiossfr fi Oxorgcso Wgcokgo
• Nut`fr fi Z`o Qrostdor–s Ojao
Ojugntcfk & Gortcgntcfks
• Enstor–s Joaroo ck Oxorgcso Wgcokgo
• XMG Mottdohodd G`nddokao Gortcoj
• Gortcoj Wtrokat` nkj Gfkjctcfkcka Wpogcndcst
• Gfktngt Gfng` Hftt nt www.gfng`hftt.gfe
joscak grojcts | www.ecg`cmfnrnmc.gfe
GFNG@ HFZZ
ZC\W IXFE GFNG@ HFZZ
• Z`cs typo fi trnckcka cs host porifreoj jurcka n AOKOXND \XO\NXNZCFK p`nso wct` t`o nce
tf hucdj wfrm gnpngcty (okjurnkgo).
• Sfu gnk uso t`cs eot`fj ns n ropdngoeokt ifr dfwor cktokscty norfhcg wfrm. Ct cs gfkscjoroj
dfw cktokscty gfepnroj tf `onvy roscstnkgo trnckcka (;0< % >XE).
• Ct gnk ho porifreoj ns n sopnrnto trnckcka sosscfk, 8 tceos por woom, fk t`o jnys hotwook
`onvy roscstnkgo trnckcka.
• Ct cs pfsschdo tf jovodfp hft` enxceue strokat` nkj strokat`-okjurnkgo jurcka t`o sneo trnckcka
p`nso, hut jf kft uso t`oso strokat`-okjurnkgo eot`fjs hoifro n `onvy roscstnkgo
trnckcka sosscfk.
• Ct cs pfsschdo tf jovodfp @yportrfp`y nkj Wtrokat`-okjurnkgo jurcka t`o sneo trnckcka p`nso.
Hut, jf kft porifre hoifro n `yportrfp`y-ifgusoj roscstnkgo trnckcka sosscfk.
• JF KFZ gfehcko t`cs mottdohodd strokat`-okjurnkgo eot`fjfdfay wct` oxpdfscvo strokat` trnckcka
(pdyfeotrcgs, sprckts, bueps). Ct cs hottor tf jf n : fr 0 woom hdfgm fi t`cs typo fi trnckcka nkj t`ok
efvo cktf n pfwor nkj spooj hdfgm.
• N `ypft`otcgnd prfarne wfudj `nvo 8-7 jnys por woom jojcgntoj tf enxceue strokat`
jovodfpeokt (`onvy roscstnkgo trnckcka) nkj nkft`or 8 jnys por woom jojcgntoj tf strokat`okjurnkgo.
• Nky gfkjctcfkcka wfrm fi dfw cktokscty gnk ho jfko fk t`o ‐f– jnys.
Oxnepdos ckgdujo bfaacka & gygdcka.
• Njoqunto wnre-up cs nhsfdutody grctcgnd w`ok porifrecka strokat`-okjurnkgo trnckcka sosscfks=
>< eckutos eckceue cs kogossnry tf duhrcgnto t`o bfckts, nddfw vnsfjcdntcfk nkj ceprfvo
gnrjcfvnsgudnr iukgtcfk.
• Z`o korvfus systoe jfos kft kooj tf ho oxgctoj t`fua`. Ct cs FM tf `nvo n dfwor dovod fi nrfusnd
jurcka wnre-up nkj jurcka t`oso eot`fjs. Z`o toepfs nro sdfw ck gfepnrcsfk tf bueps nkj
sprckts. \ut fk t`o Hfh Enrdoy nkj aot yfur efvo fk.
• Wodogt dfnjs nkj rops jopokjcka fk `fw propnroj yfu nro ‗ eonkcka `fw strfka nkj oxporcokgoj
yfu nro.
• Mottdohodd dfnj rogfeeokjntcfks nro hnsoj fk strokat` dovods nkj oxporcokgo wct` t`o efvoeokts.
Ioendos2 >8ma-8<ma Endos2 >9ma-80ma
GFNG@ HFZZ
• Ct cs hottor tf ckgronso t`o wfrmdfnj hy ckgronscka t`o jurntcfk fi t`o wfrmcka sot, fr jfcka
efro fvorndd vfdueo. @nvo n dffm nt t`o prftfgfd tf soo `fw yfu gnk g`nddokao yfursodi uscka
t`cs eot`fj.
• Hokots fi t`oso Mottdohodd Wtrokat`-Okjurnkgo Eot`fjs
• Ceprfvo norfhcg gnpngcty
• Ceprfvoj dfgnd eusgdo okjurnkgo
• Ceprfvoj gffrjckntcfk fi efvoeokts
• Ceprfvoj prfgcokgy wct` mottdohodds
• \ropnros gfkkogtcvo tcssuo ifr efro cktokso mottdohodd wfrmfuts
• Ceprfvoj nhcdcty fi eusgdo tf rodnx nitor gfktrngtcfk
GFNG@ HFZZ
MOZZDOHODD WZXOKAZ@+OKJ_XNKGO EOZ@FJW
EOZ@FJ #>2 FKO NXE DFKA GSGDO
\rftfgfd
• Wodogt fko mottdohodd hnsoj fk t`o woca`t rogfeeokjntcfks acvok ck t`o —Zcps― sogtcfk
• Nitor wnrecka up wct` swckas nkj gdonks porifre ? rops fk t`o rca`t, t`ok ? rops fk
t`o doit.
• Woo `fw t`nt ioods. Sfu gnk rojugo t`o kuehor fi rops por scjo ci ? cs tff eug` tf
hoack wct`. Kfvcgos eca`t wnkt tf stnrt wct` 8 fr 7 rops por scjo nkj t`ok swctg`
scjos. Cktoreojcntos gnk try 7-: rops por scjo nkj Njvnkgoj gnk af wct` ? por scjo.
• Jurcka t`o wfrm, enmo suro yfu hront`o t`rfua`fut t`o efvoeokts nkj eckceczo
hront` `fdjcka tf fkdy spdct sogfkjs tf stcok t`o trukm fk t`o prosscka eftcfk.
• Jurcka t`o rogfvory , put t`o hodd jfwk nkj rost hy s`nmcka nres nkj doas ifr
9< sogfkjs.
• \orifre t`cs soquokgo ifr 8:-79 eckutos nkj ifddfw t`cs prfarne 2
Qoom
Qnre-_p
Qfrm Cktorvnd
Xogfvory Cktorvnd
Xopont
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swckas nkj prossos
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@oro cs n vcjof tf `odp yfu2 `ttps2//yfutu.ho/dhZGy^MtSxg
GFNG@ HFZZ
EOZ@FJ #82 FKO NXE GDONK + \_W@ \XOWW + W^_NZ
\rftfgfd
• Wodogt fko mottdohodd hnsoj fk t`o woca`t rogfeeokjntcfks acvok ck t`o —Zcps― sogtcfk
• Nitor wnrecka up wct` swckas, gdonks nkj squnts porifre t`o soquokgo ifr 7 rops
nkj t`ok swcka swctg` tf t`o ft`or scjo.
• Ho suro tf g`nkao yfur ioot pfsctcfk ifr t`o squnt pnttork.
• Enmo suro yfu hront`o t`rfua`fut t`o efvoeokts nkj eckceczo hront` `fdjcka tf
fkdy spdct sogfkjs tf stcok t`o trukm fk t`o prosscka eftcfk.
• Z`cs soquokgo tnmos npprfxcentody 9< sogfkjs (acvo fr tnmo) tf gfepdoto.
• Xost ifr nk oqund nefukt fi tceo (rfua`dy 9< sogfkjs).
• \orifre t`cs soquokgo ifr tftnd tceo2
• Kfvcgos2 Zry 8< eckutos, 8 tceos por woom
• Cktoreojcntos2 Zry 7< eckutos, 8 tceos por woom
• Njvnkgoj/oxporcokgoj2 Zry :< eckutos, 8 tceos por woom
@oro cs n vcjof tf `odp yfu wct` t`cs prftfgfd2 `ttps2//yfutu.ho/Jw\n>\h\`hC
EOZ@FJ #72 8, FKO+NXE WQCKAW + > GDONK + 8 XOYOXWO D_KAOW
\rftfgfd
• Wodogt fko mottdohodd hnsoj fk t`o woca`t rogfeeokjntcfks acvok ck t`o —Zcps― sogtcfk.
• Nitor wnrecka up wct` swckas, gdonks nkj stop-hngm dukaos, porifre 8 gfksogutcvo
fko nre swckas ifddfwoj hy n gdonk cktf t`o rngm.
• \orifre twf stop-hngm dukaos (ho suro tf g`nkao t`o donj doa) nkj ropont t`cs
soquokgo fkgo nkj t`ok swctg` scjos.
• Ndtorknto doit tf rca`t (scjos) fk ong` soquokgo.
• @oro nro sfeo prfarneecka fptcfks2
• Kfvcgos2 Zry >-8 eckutos fi wfrm wct` :?-9< sog fi rost ifr 8< eckutos,
8 tceos por woom
• Cktoreojcntos2 Zry 7 eckutos fi wfrm wct` 3< sogfkjs fi rost ifr 7< eckutos,
8 tceos por woom
GFNG@ HFZZ
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