POWER CIRCUIT WORKOUT
USER’S GUIDE David Whitley, RKC
Congratulations on your purchase of the Power Circuit Workout DVD. In this manual I will go over the basic concepts and information contained in the Power Circuit DVD so that you can get the most out of your training experience. I will also be covering safety tips. If you haven’t cleared this program with your doctor, please do so. I want you to get fit, not hurt. The 3 workouts in this DVD are built around the same principals I have used to help my clients burn fat, build strength, increase flexibility and get into great shape. With three different workouts to choose from, you will benefit no matter what your current condition or training experience. The underlying principal of the workout is the 2:1 work to rest ratio along with the combination of kettlebell training and bodyweight exercises. Throughout each workout you will be doing two-minute rounds of exercise. After each round you will take a one-minute break and then begin the next round. This two minutes of work to one minute rest ratio is a protocol that has proven to be one of the most effective ways you can train. I have used it with many of my clients and it has never failed to yield results. If a full two minutes of continuous motion is more than you can handle right now, take short five to ten second breaks during the round to catch your breath. As your conditioning improves work towards the full two minutes. The one-minute rest periods are built into the workout for you. From the time I finish a drill until I begin the next is one minute throughout the DVD. If you find that you need more rest than one-minute to recover, that is fine. Simply pause the DVD and resume the workout when you are ready.
Please feel free to email me at [email protected]
with any comments or questions you have. Also please visit my websites, www.irontamer.com and www.powercircuitworkout.com Train hard, have fun and stay safe!
Weight selection Recommended weight-err on the light side at first and remember that the longer the workouts will make a lighter weight necessary. It is better to go all the way through a workout with a light or moderate weight than to use too much, not complete the workout and possibly injure yourself. Build up gradually. If you have more than one kettlebell, you can use differing weights heavier for some drills such as swings or rows, lighter for overhead pressing, TGU or the get-up sit-up. If you aren’t skilled at a particular drill, you can substitute a similar but less demanding variation or exercise. For example, the clean can be used in place of the clean and press or the prokachka can be used instead of the hindu push-up. The get-up sit-up warrants special consideration. Many people do not need to use weight at all, just do slow, controlled, full range sit-ups with NO MOMENTUM. Although there is a quick explanation many of the drills on the DVD, it is not my intention to do a thorough detailed analysis of each exercise. That has been done in other videos. I’ll review the most important points of some of the exercises here in the manual as well as on the DVD. Some of the bodyweight exercises like jumping lacks and toe touches are pretty hard to mess up, so just do what you did in PE class. If you have an injury that limits you from performing a particular drill, substitute a less demanding drill that has a similar effect. For example, if you have a shoulder problem that prevents you from doing snatches safely, substitute swings. If you have any questions, feel free to email me at [email protected]
Above all else STAY SAFE.
Basic Kettlebell Safety Rules Clear any exercise program with your doctor Practice over a surface where you would not hesitate to drop your kettlebell. Don’t try to recover a questionable rep. When in doubt, drop the kettlebell. Fast feet are happy feet. Stand far enough from others to be 100% sure they couldn’t be hurt in a worst-case scenario. Position yourself so that the sun will not blind you when practicing outdoors. Pressurize your abdomen when loading or preparing to load the spine. Don’t shift your weight to you toes except at the top of the leg extension during swings, snatches & jerks. Don’t lean back: lock the abs and glutes. Never get into the arm wrestling “broken arm” position. Don’t let the kettlebell bang your forearm when cleaning and snatching. Maintain total body tension on all “grind” drills. Keep you arm loose during all pulls: snatches, swings, & cleans. Let the kettlebell rest at the base of the palm, keep the wrist tense and straight. Remember the 3 rules of shock absorption: brace the stomach, dip the knees & let go of some air. Never absorb shock with your biceps or back. Build up your training load gradually & use common sense. The goal is 2 minutes. If you are unable to go that long, stop & resume. If you need to pause the DVD and take more than 1:00 rest at first, that’s OK. You goal is to work up to the full 2:00 with 1:00 rest breaks. Instruction cannot cover all contingencies and there is no substitute for common sense.
Kettlebell Swings The SWING is the foundation of effective kettlebell training. It can be done with both arms simultaneously or with one arm. It teaches the hip thrust which is essential in many other kettlebell drills as well athletic and martial art applications. The groove of the swing mimics that of the standing vertical jump (SJV). The difference is that the force of the hip thrust is projected into the kettlebell instead of the body. Exercise Description: Straddle a kettlebell. Using your hip flexors “pull” yourself into a squatting position. Push your butt back and look straight ahead. Take hold of the kettlebell and swing it back slightly then forcefully reverse the direction of the swing and drive through with the hips. Thrust the hips forward at the top. Let the kettlebell swing back between your legs & repeat.
Important tips: • • • • •
Keep your shins as close to vertical as possible. Look straight ahead. Keep your back straight. Contract your ABS and your GLUTES for stability at the top and as the kettlebell swings between your legs. Keep the arms straight, like chains with hooks on the end. Lock the triceps if it helps.
Turkish Get-up The Turkish get-up is excellent for shoulder stability and flexibility as well as the midsection. Once you master it, all other overhead drills will improve.
Exercise Description: Lie on your back and press out a kettlebell. Lock out the arm and think of “punching up” at the top. Pivot to the opposite side and roll up onto your elbow. Straighten the arm and drive yourself up to a lunge position. Keep you eyes on the kettlebell and slowly stand up. Reverse the motion back to the starting position. Important tips: • Keep the elbow locked and your eyes on the kettlebell at all times. • Breathe shallow and keep the abdomen pressurized. When getting up from the lunge or squat, make a quick grunt to get through the sticking point. • No matter what size kettlebell you use, treat it like a heavy one. • Keep the forearm vertical at all times.
Windmill The windmill is a great exercise for the strength and flexibility of the midsection and lower back, as well as shoulder stability and will prepare you for the more demanding bent press.
Exercise Description: Get a kettlebell overhead by whatever means you wish, snatch, press, whatever. Lock out your arm and keep it that way. Push your hip out to the side holding the kettlebell and turn your other foot out 45 degrees. Look up at the kettlebell and fold forward at the hips, keeping the back straight, until you touch the floor with the opposite hand. Squeeze the glutes hard and follow the same path back to standing. Important tips: • Keep your elbow locked and your eyes on the kettlebell for the duration of the drill. • Do not force the range of motion. Increase gradually while staying within your limits. • A more basic version is to hold an empty hand above your head, bend forward and lift a kettlebell from the ground to the waist. • Keep the body tight and he reps low, no more than 5 per side.
Kettlebell Clean The clean gets it s name from the action of bringing the kettlebell from the ground to the shoulder in one “clean” motion. It is a safe way to get a weight in position to perform other lifts, as well as a great exercise by itself. It can be done with single or double kettlebells.
Exercise Description: Straddle a kettlebell. Using your hip flexors “pull” yourself into a squatting position. Push your butt back and look straight ahead. Take hold of the kettlebell drive through with the hips, bringing it to your shoulder in one motion. Allow the kettlebell to rest in the groove created by your bent elbow. Important tips: • • • • • •
Pressurize your breath in the “impact” positions. Bend the knees at the top to absorb shock. This will help keep the weight from banging into your arm. Think of catching a water balloon; absorb the shock in the same way. Keep your shins vertical, your back flat and look forward. DO NOT try to curl the kettlebell. Use the strength of the hips. Let the kettlebell travel in the same path when you lower it. You may use a pre-swing to get the kettlebell moving on the first rep.
Military Press Exercise Description: Clean a kettlebell to your shoulder. Pull your shoulder down and your elbow in slightly towards your belly. Press the weight overhead while moving the elbow out in a circle. Important tips: •
Look straight ahead at all times.
Press the kettlebell from the rack position against your body.
Keep your ABS and GLUTES tight throughout the drill.
PULL the weight down with the lats rather than passively yielding to gravity.
Crush grip the kettlebell for extra strength.
Snatch The snatch is done by taking the kettlebell from the ground all the way overhead in one motion. It is one of the official competition lifts in Russia.
Exercise Description: Straddle a kettlebell. Using your hip flexors “pull” yourself into a squatting position. Push your butt back and look straight ahead. Take hold of the kettlebell drive through with the hips, bringing it up in front of the body. As the kettlebell reaches a height just above the shoulder “punch through” to extend the arm overhead. Important tips: • • • • • •
Pressurize your breathe in the bottom position. This will give you more “spring “ as you explode upward. Bend the knees at the top to absorb shock. This will help keep the weight from banging into your arm. Think of catching a water balloon; absorb the shock in the same way. Keep your shins vertical, your back flat and look forward. Let the kettlebell travel in the same path when you lower it. You may use a pre-swing to get the kettlebell moving on the first rep. As you “punch through” at the top, get your hand around the kettlebell rather than letting it “flip” and bang into your forearm.
Slingshot This drill works the midsection, grip and coordination. Eventually you’ll miss a rep and find out why it earned its name.
Exercise Description: Pass a kettlebell from hand to hand around the waist. You may also pass it between the legs in circles and figure eights. Important tips: • • • •
Breathe shallow, in sync with the movement. Keep the abs and glutes tight. Turn in the direction the kettlebell is heading. Keep your shins vertical, your back flat and look forward.
Row Rows work great with kettlebells because the weight is off-center, allowing a better range of motion. Exercise Description: Fold at the hips and take a kettlebell in one hand. Pull the elbow to the hip bone while squeezing the glutes and abs. Important tips: • Rest the forearm or hand on the thigh above the knee. • Look straight ahead and keep a tight arch in the back. • Squeeze the handle and pull to the hip.
Thruster The thruster is a combination of the squat and the press. It hits every muscle of the body and gives a good cardio blast as well. You will come to love it. Well, probably not, but it is one of the best full-body drills you can do. Exercise Description: Clean a kettlebell to the “rack “ position. Use your hip flexors to pull yourself into a squat. Drive from the hips into the heels and stand up. Allow the upward momentum to propel the weight overhead and lock out the arm. Lower to the rack position and repeat. To make it even more horrible, add a clean between each rep. Important tips • • • •
Keep the feet flat and drive the heels into the ground. Keep the abs tight throughout; pressurize your breath in the bottom of the squat. Use the momentum of the leg drive to propel the weight upward. Lock out the arm completely at the top.
Pullover/Get-up sit-up This is a fairly advanced drill. Done properly, it is an outstanding exercise for abdominal strength and development. Done improperly, you can easily hurt yourself. If you aren’t yet strong enough to do this with a weight, simply do full range sit-ups with NO MOMENTUM. It may take a while to work up to this one. Take your time, be safe and the rewards will be worth it. Exercise description Lie flat on your back with a kettlebell above your head. Reach overhead and firmly grasp the kettlebell and pull it over your head to until your arms are perpendicular to the floor, like a bench press lockout. Pause in this position to insure that do not cheat on the next part. Inhale, press the lower back into the floor, tighten the glutes and hamstrings and roll into a sitting position, keeping the arms vertical the entire time. Exhale, inhale and roll slowly back down one vertebra at a time. Extend the arms overhead and put the kettlebell on the floor. Repeat. Important Points • • • • •
DO NOT jerk with the hips to do the sit-up. EVER. You could seriously injury your lower back. Maintain tension in the glutes and hamstrings. Keep the legs straight. Use a light weight or no weight at all if you need to. You may anchor the feet under an object or have a partner hold them for support, but know that it may increase your tendency to want to jerk. Stay Safe!
Hindu Pushup This has been a favorite exercise of grapplers for a long time. Indian wrestlers in ancient times are said to have done thousands of these each day. Exercise Description: Begin with hands and feet on the floor in a position similar to what yoga practitioners call the Downward Facing Dog. Bend the arms and move your upper body in an arc, as if you were trying to go under a low fence. The chin and chest almost graze the floor. Extend the arms and arch the back, ending up in a position similar to the Cobra from yoga. Don’t let the hips touch the ground. Push the hips toward the sky and repeat. Important tips: • “Pack “ the shoulders by rotating your arms as if you were trying to break a stick. • The pit of the elbow faces forward, the point faces back. • Keep the upper arm close to the body as you move through the range of motion. • Consciously lengthen the spine throughout the entire exercise. • If you do not yet have the arm strength to do the full Hindu pushup, do the prockachka or Russian pump by keeping the arms straight and lowering and raising the hips.
Bodyweight or Hindu squat Bodyweight squats or Hindu squats are an outstanding exercise that you can do anywhere with no equipment. When people hear “squat” the quads immediately come to mind. This is true, squats work the thighs very effectively. Bodyweight or Hindu squats not only work the thighs but also the hips, hamstrings calves and even the feet. In addition you will build lung power with this drill without having to spend several hundred bucks on an elliptical machine. All this together with the fact that deep squats using only your bodyweight improve the mobility and function of the knee, hip and ankle joints makes the squat one of my favorite exercises. I use both the terms “Bodyweight” and “Hindu” squat to differentiate between two variations of the exercise. Bodyweight Squat DescriptionThis is sometimes called a “flat-footed” squat. Oddly enough, you will keep your feet flat and use your hip flexors to pull yourself down as low as possible. If you can manage it, go until your calves and butt are touching. If you need to hold something for balance like a doorjamb, that is fine. Work toward doing them free-standing. Important Points • Lead with the hips. Think of sitting back into a chair, rather than dropping straight down. This keeps a tight arch in the lower back and makes the exercise safer. • Keep the feet flat and the shins vertical. • The feet are shoulder width or slightly wider. • The knees should always point in the same direction as the feet. Do not allow them to bow inward. Hindu Squat DescriptionIn this version you will come up on your toes at the bottom. I find it is easier to get in a rhythm and move a little faster with the Hindu version. Important Points • Keep the back straight and upright. • The feet are about shoulder width apart, pointing forward. • Let your weight rock up onto your toes at the bottom so that your heels come up. • Swinging the arms helps with balance and rhythm.
Burpee Also called the squat thrust, the burpee us a tremendous conditioning drill that has stood the test of time. It is essentially a combination of a bodyweight squat and half a standard pushup. It is the bodyweight-only cousin of the thruster. Exercise Description: From standing, squat down and put the hands on the floor. Kick the feet back and land in a pushup position. Kick the feet forward and come to standing. Important tips: • Be careful of your balance, especially as you get tired. • Breath deep. This will most likely take care of itself.
The Workouts Workout One 11:00 1. Turkish Get-Up 1:00 per side Rest 1:00
2. Hindu pushup, Hand to knee :30 each Rest 1:00
3. Swing right, left, alternating hands, 2 hand switching every :30 Rest 1:00
4. Hindu squat
Workout Two 20:00 1. WM :30 per side Rest 1:00
2. Hindu pushup, Hand to knee :30 each Rest 1:00
3. Row 5 reps per side Rest 1:00
4. Hindu squat Rest 1:00
5. C&P :30 per side Rest 1:00
6. Squat thrust (burpee) Rest 1:00
7. Swing right, left, alternating hands, 2 hand switching every :30 Rest 1:00
Workout Three 38:00 1. Turkish Windmill switching hands at standing Rest 1:00
2. Hindu pushup, Hand to knee :30 each Rest 1:00
3. C&P :30 each side Rest 1:00
4. Hindu squat Rest 1:00
5. Slingshot and 2 hand swing :30 each Rest 1:00
6. Squat thrust (burpee) Rest 1:00
7. Snatch switching hands every :30 Rest 1:00
8. Toe touch/Jumping jack Rest 1:00
9. One-arm Row switch hands every five reps Rest 1:00
Floor press alternating hands every :30
Swing right, left, alternating hands, 2 hand switching every :30
Thruster switching hands every :30
Frequency of training You can safely do the workouts 2-5 times per week, depending on your fitness level. A beginner might do the 11:00 2-3 times in a week, an intermediate might do the 20:00 on MWF and an advanced trainee could do the 38:00 twice a week on M&TH and the 20:00 twice a week on W&F.
It is important that you watch the entire DVD before attempting any of the workouts. Study and practice the individual drills if you need to. Stay safe! Thanks again for your purchase. Remember to stop by my website www.irontamer.com and sign up for my free newsletter full of training tips, updates and other news. If you have any questions, comments or suggestions for future products, you can email me at [email protected]
Proverbs 24:5- A wise man is strong; Yes a man of knowledge increases strength