The Art of Coaching, 3 Foot Position Squat, Master Class Super Human Conditioning

The Art of Coaching with my Kettlebell Master Class Student Adrienne Lufkin

It’s about more than passing tests. It’s even about more than understanding the technical parameters of movement and program design. It’s also about connection, motivation, and application.
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@coach_darius connects with every athlete, every session. He knows when you have more to give, and how to help bring that out of you. He incorporates variability to improve retention & transference of skills. He ensures that we’re not just building strength, but that we learn how to apply that strength with speed, quick changes of direction, deceleration, and explosiveness.
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“Communication training is not something that should be viewed as “secondary” to your skill set. Knowing how to communicate wisely and well AMPLIFIES your skill-set.” @coach_brettb

I loved this workout! We switched it up a little every set (variability -> learning, skill transfer), but the simplified version was:
– 5x (Clean + Strict Press + Unilateral Negative Press (L/R) + Strict Press + Negative Press + 5 Swings); 15s rest between sets

Kettlebell Master Class Workout for “Super Human” Strength and Conditioning 

All of our Kettlebell Master Class Sessions are no joke! But we took it to another level on the 25th. Check out the short clip and the accompanying workout below! We don’t mess around!

Activation

1. Jumping Jacks x 20 seconds (heels off the ground)
2. Quadruped Holds x 20 seconds (place ball on your back)

On the 2nd set perform quadruped alternating shoulder tap holds 3 x 5 seconds each way
On the 3rd set perform quadruped wall throws x 20 seconds
On the 4th set perform quadruped wall throws (don’t allow the ball to touch the ground) x 20 seconds

Dynamic Warmup

1. 1/2 Kneeling Halo’s x 20 seconds R/L
2. 1/2 Kneeling Overhead Rotations 3 x 5 second hold R/L
3. Bottoms Up Clean + Press x 3 R/L (glute focus, elbow low)

Strength Practice

1. 1 KB Deadlift x 3 – 5 reps (get the kb back by the heels)
2. 2 Hand KB Swing 2 x 3
3. 1 Arm Suitcase Deadlift x 3 R (4 second negative)
4. 1 Arm Heavy Swing x 3 R
5. 1 Arm Suitcase Deadlift x 3 L (4 second negative)
6. 1 Arm Heavy Swing x 3 L
7. 1 Arm Clean and Press + Squat x 1 (alternating for a total of 3,  narrow stance)
Squat hold x 5 seconds on the 2nd squat set, reactive squat on the 3rd squat sets
8. Heavy Single Leg Deadlift x 3 R (5 second negative, keep the tension at the bottom)
9. Heavy RKC Clean x 2 R
10. Heavy Single Leg Deadlift x 3 L (5 second negative)
11. Heavy RKC Clean x 2 L

RKC Grad Workout #1 

1. Snatch x 1 R / negative press /transfer / Snatch x 1 L / negative press / hand to hand swing x 10 total
2. Add a press after the snatch and transfer and perform the same on the left. Hand to Hand Swing x 10 total
3. Add a press and squat after the snatch and transfer and perform the same on the left. Hand to Hand Swing x 10 total
4. Add a press, squat and clean after the snatch…Hand to Hand Swing x 10 total
15 seconds in between sets

RKC Grad Workout #2

1. Double KB Clean and See Saw Press x 1 R/L (look up at the kb’s) / 5 Double KB swings
2. Double KB Clean and Push Press / negative press and press R / negative press and press L / double negative press / 5 double kb swings
3. Double Clean and Press / negative press R / negative press L / double strict press / negative press / 5 double kb swings
4. Double Clean and Press / neg R / neg L / clean / Push Press / neg R / neg L / clean / Jerk / neg R / neg L / 5 swings

Cool Down 

1. Arm Bar x 1:00 minute R/L

Kettlebells for the Performance Specialist Seminar (Part A)

September 12th – 13th

Alexandria, VA

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