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KETTLEBELLS
We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Visit Dragon Door to get your kettlebells and kettlebell rack today.HOME | DRAGON DOOR
Dragon Door Kettlebells, Kettlebell and Strength Training Resources, Health, Diet and Fitness Books, DVDs, Exercise Programs and Kettlebell Instructor Certification Workshops and Instructor IndexBOOKS | DRAGON DOOR
We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. THE WHYS AND HOWS OF THE ONE KETTLEBELL WORKOUT 20 swings, 10 push-ups, rest the remainder of the minute. 20 swings, 9 push-ups, rest. and so on down to 20 swings, 1 push-up. If you want to work out for 15 minutes, start with 20 swings and 15 push-ups. Next time you do the workout, do 21 swings at the top of each minute. Workout Option #3. 20 swings. ISOCHAIN | DRAGON DOOR Brief background: 57 years of age, 36 years of gym/barbell training, 5 years of convict conditioning. Got intrigued by the isochain and bought it. Bar-console was defective, Dragon Door sent a replacement immediately, sterling service! The manual lives up to its title, if it's isometrics, it's in there. KETTLEBELLS ARE NOT REALLY THAT EFFECTIVE, ARE THEY Combine this study with the front vs back squat study and we start to notice a few important factors that are often missed in developing really GOOD strength training programs. 1. Weight is a factor, just not the only factor. 2. How weight is applied to the body (holding position) is a very important variable. 3.CONDITIONING
1•800•899•5111 www.dragondoor.comwww.dragondoor.com Order Convict Conditioning online: www.dragondoor.com/B41 More prison training Will there be a sequel to KETTLEBELLS HAVE YOUR BACK: A NEUROSURGEON’S PERSONAL AND Kettlebells are an ideal tool for treating back pain. They not only strengthen the back, but also enable improved posture, improved bending form, and patient confidence. If you are already an experienced kettlebell user, this is likely already evident, but if you are a patient with back pain, read on and open your mind to some extraordinary possibilities. KETTLEBELL CERTIFICATION Reduce your anxiety and stress — with a heart-pumping release of potent endorphins. Restore your energy and sense of well-being — with dynamic bursts of high-yield drills. Regain your confidence — as you grow in strength and power. Re-sculpt your physique — to look and feel better than ever, however much you have to stay indoors!KETTLEBELLS
We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Visit Dragon Door to get your kettlebells and kettlebell rack today.HOME | DRAGON DOOR
Dragon Door Kettlebells, Kettlebell and Strength Training Resources, Health, Diet and Fitness Books, DVDs, Exercise Programs and Kettlebell Instructor Certification Workshops and Instructor IndexBOOKS | DRAGON DOOR
We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. THE WHYS AND HOWS OF THE ONE KETTLEBELL WORKOUT 20 swings, 10 push-ups, rest the remainder of the minute. 20 swings, 9 push-ups, rest. and so on down to 20 swings, 1 push-up. If you want to work out for 15 minutes, start with 20 swings and 15 push-ups. Next time you do the workout, do 21 swings at the top of each minute. Workout Option #3. 20 swings. ISOCHAIN | DRAGON DOOR Brief background: 57 years of age, 36 years of gym/barbell training, 5 years of convict conditioning. Got intrigued by the isochain and bought it. Bar-console was defective, Dragon Door sent a replacement immediately, sterling service! The manual lives up to its title, if it's isometrics, it's in there. KETTLEBELLS ARE NOT REALLY THAT EFFECTIVE, ARE THEY Combine this study with the front vs back squat study and we start to notice a few important factors that are often missed in developing really GOOD strength training programs. 1. Weight is a factor, just not the only factor. 2. How weight is applied to the body (holding position) is a very important variable. 3.CONDITIONING
1•800•899•5111 www.dragondoor.comwww.dragondoor.com Order Convict Conditioning online: www.dragondoor.com/B41 More prison training Will there be a sequel to KETTLEBELLS HAVE YOUR BACK: A NEUROSURGEON’S PERSONAL AND Kettlebells are an ideal tool for treating back pain. They not only strengthen the back, but also enable improved posture, improved bending form, and patient confidence. If you are already an experienced kettlebell user, this is likely already evident, but if you are a patient with back pain, read on and open your mind to some extraordinary possibilities. WORKSHOP | DRAGON DOOR In 2001 Dragon Door launched the world's first kettlebell instructor certification program, the RKC, now in 43 countries with over 1,650 certified trainers. Dragon Door offers other entry-level and advanced certifications in kettlebell training, including its one-day HKC (over 1,400 certified worldwide) and the acclaimed CK-FMS.. Dragon Door also specializes in the delivery of cutting-edgeBOOKS | DRAGON DOOR
We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
HOME | DRAGON DOOR
Dragon Door Kettlebells, Kettlebell and Strength Training Resources, Health, Diet and Fitness Books, DVDs, Exercise Programs and Kettlebell Instructor Certification Workshops and Instructor Index ISOCHAIN TRAINING PRE-ORDER Breaking news: Convict Conditioning author Paul Wade in conjunction with his Dragon Door research team has developed a brilliant new Isometrics training device, the ISOCHAIN, which we are convinced is going to forever transform the way the world trains strength. Big claim, but we can back it up — just as we did when we launched the modern kettlebell movement in 2001!HARDSTYLE ABS BOOK
"Hardstyle Abs is a terrific resource for making your abdominals harder and stronger than they've ever been. Forget about the high-rep burn, Pavel's techniques will unleash explosive power from your midsection when he uncovers his breathing, sit-up, and internalisometrics secrets.
HOW STEPHANIE WOODS LOST 60LBS WITH KETTLEBELLS AND RIGHT 1 cup cilantro, chopped. 1 avocado, sliced. Directions: Preheat your oven to 375 degrees Fahrenheit (350 for convection). Place the chicken breasts in a large baking pan, and pour one tablespoon of oil over them, coating well. Sprinkle the taco seasoning over the chicken, coating well, and place in the oven. WHY YOU NEED THE ISOCHAIN: THE ROCK-SOLID SCIENCE BEHIND An ISOCHAIN weighs only a few pounds, has a tiny architectural footprint, can be stored and retrieved in seconds, and can be used in even the smallest of rooms. The device works all muscle groups and a complete, full-body workout can be achieved, in some cases, in just ten minutes. In addition, there is minimal systemic exhaustionafterwards
DESIGN FEATURES THAT MAKE THE ISOCHAIN THE ULTIMATE Timed Mode: Extensive research indicates that the ideal isometric "rep" lasts just six seconds. There’s no need to look at a clock or watch to achieve this perfect rep, however. Just select Timed Mode, enter a target weight on the handle’s console, and start your drill. DR. LEONARD SCHWARTZ IS AMAZING! In his first book, Dr. Leonard tells of a workout where he took 23% of his bodyweight (this works out to two 15 pound HeavyHands), and did the double ski pole exercise for two hours straight! (4200 reps!) Remember too, the double skipole exercise can be made harder by passing the HeavyHands by the ankles instead of the knees. In fact 40%harder!
PCC BLOG
Julie Briggs is a PCC instructor, personal trainer, and performance coach who helps her clients live more productive, fulfilling lives by targeting the brain and nervous system. Ms. Briggs works with private clients in Brooklyn, NY, speaks at workshops and conferences, and was featured on the Dr. Oz show. KETTLEBELL CERTIFICATION Reduce your anxiety and stress — with a heart-pumping release of potent endorphins. Restore your energy and sense of well-being — with dynamic bursts of high-yield drills. Regain your confidence — as you grow in strength and power. Re-sculpt your physique — to look and feel better than ever, however much you have to stay indoors! BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. EASY STRENGTH… FOR ALL AGES Deadlift – 3 reps, 44kg. Goblet Squat – 3 reps, 16kg. Crawl. Deadlift – 2 reps, 48kg. Goblet Squat – 2 reps, 20kg. Crawl. This has steadily built up over the last few months and now looks like this (because we have been focusing on the deadlift we haven’t tried to increase the squat even though it is easily possible, to the point now ISOCHAIN | DRAGON DOOR Brief background: 57 years of age, 36 years of gym/barbell training, 5 years of convict conditioning. Got intrigued by the isochain and bought it. Bar-console was defective, Dragon Door sent a replacement immediately, sterling service! The manual lives up to its title, if it's isometrics, it's in there. BEAST TAMER BY ANDREW READ In Dragon Door’s RKC kettlebell instructor training system, the Beast Tamer and Iron Maiden challenges represent the ultimate athletic achievement of an elite few men and women. To earn the accolade of “Beast Tamer” men must flawlessly perform a Pistol, a Pull Up and a Press—with a 108-lbs kettlebell. THE SECRETS OF “FRICTIONAL MOVING ISOMETRICS” FOR THE To implement, simply begin with a normal frictional strap warmup for the first 15 minutes, quickly move over to your Isochain, then position chain links so only, say, a mid-position, standing press can be achieved. Push for all you're worth for 6 intense seconds! WHY YOU NEED THE ISOCHAIN: THE ROCK-SOLID SCIENCE BEHIND An ISOCHAIN weighs only a few pounds, has a tiny architectural footprint, can be stored and retrieved in seconds, and can be used in even the smallest of rooms. The device works all muscle groups and a complete, full-body workout can be achieved, in some cases, in just ten minutes. In addition, there is minimal systemic exhaustionafterwards
ISOCHAIN TRAINING—SUREFIRE METHODS TO EXPLODE YOUR ISOCHAIN DRILLS: In essence, the ISOCHAIN gives an athlete a line of vertical resistance. In that sense, it’s a lot like handling a barbell as a training tool—with the exceptions that an ISOCHAIN is less cumbersome, doesn’t require as much space, doesn’t require plate changes, is digitally accurate in terms of force measurement,and so on.
DR. LEONARD SCHWARTZ IS AMAZING! In his first book, Dr. Leonard tells of a workout where he took 23% of his bodyweight (this works out to two 15 pound HeavyHands), and did the double ski pole exercise for two hours straight! (4200 reps!) Remember too, the double skipole exercise can be made harder by passing the HeavyHands by the ankles instead of the knees. In fact 40%harder!
TEN TENETS OF CALISTHENICS SKILL TRAINING There is no true “mastery” in fitness, so aim to keep the beginner’s mind: Instead of focusing on the goal, focus on the process; instead of setting deadlines, set intentions. Patience is the key to unlocking advanced calisthenics skills. 10. Stay Consistent. The secret to fitness is not in any specific exercise, or sequence ofexercises.
KETTLEBELL CERTIFICATION Reduce your anxiety and stress — with a heart-pumping release of potent endorphins. Restore your energy and sense of well-being — with dynamic bursts of high-yield drills. Regain your confidence — as you grow in strength and power. Re-sculpt your physique — to look and feel better than ever, however much you have to stay indoors! BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. EASY STRENGTH… FOR ALL AGES Deadlift – 3 reps, 44kg. Goblet Squat – 3 reps, 16kg. Crawl. Deadlift – 2 reps, 48kg. Goblet Squat – 2 reps, 20kg. Crawl. This has steadily built up over the last few months and now looks like this (because we have been focusing on the deadlift we haven’t tried to increase the squat even though it is easily possible, to the point now ISOCHAIN | DRAGON DOOR Brief background: 57 years of age, 36 years of gym/barbell training, 5 years of convict conditioning. Got intrigued by the isochain and bought it. Bar-console was defective, Dragon Door sent a replacement immediately, sterling service! The manual lives up to its title, if it's isometrics, it's in there. BEAST TAMER BY ANDREW READ In Dragon Door’s RKC kettlebell instructor training system, the Beast Tamer and Iron Maiden challenges represent the ultimate athletic achievement of an elite few men and women. To earn the accolade of “Beast Tamer” men must flawlessly perform a Pistol, a Pull Up and a Press—with a 108-lbs kettlebell. THE SECRETS OF “FRICTIONAL MOVING ISOMETRICS” FOR THE To implement, simply begin with a normal frictional strap warmup for the first 15 minutes, quickly move over to your Isochain, then position chain links so only, say, a mid-position, standing press can be achieved. Push for all you're worth for 6 intense seconds! WHY YOU NEED THE ISOCHAIN: THE ROCK-SOLID SCIENCE BEHIND An ISOCHAIN weighs only a few pounds, has a tiny architectural footprint, can be stored and retrieved in seconds, and can be used in even the smallest of rooms. The device works all muscle groups and a complete, full-body workout can be achieved, in some cases, in just ten minutes. In addition, there is minimal systemic exhaustionafterwards
ISOCHAIN TRAINING—SUREFIRE METHODS TO EXPLODE YOUR ISOCHAIN DRILLS: In essence, the ISOCHAIN gives an athlete a line of vertical resistance. In that sense, it’s a lot like handling a barbell as a training tool—with the exceptions that an ISOCHAIN is less cumbersome, doesn’t require as much space, doesn’t require plate changes, is digitally accurate in terms of force measurement,and so on.
DR. LEONARD SCHWARTZ IS AMAZING! In his first book, Dr. Leonard tells of a workout where he took 23% of his bodyweight (this works out to two 15 pound HeavyHands), and did the double ski pole exercise for two hours straight! (4200 reps!) Remember too, the double skipole exercise can be made harder by passing the HeavyHands by the ankles instead of the knees. In fact 40%harder!
TEN TENETS OF CALISTHENICS SKILL TRAINING There is no true “mastery” in fitness, so aim to keep the beginner’s mind: Instead of focusing on the goal, focus on the process; instead of setting deadlines, set intentions. Patience is the key to unlocking advanced calisthenics skills. 10. Stay Consistent. The secret to fitness is not in any specific exercise, or sequence ofexercises.
BOOKS | DRAGON DOOR
We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
THE ULTIMATE ISOMETRICS MANUAL (EBOOK) Enhance your athleticism as you move with greater speed and strength. Reduce body fat and become harder faster. Grow bigger muscles in record time. Lift heavier with minimal risk of injury to joints and tendons. " The Ultimate Isometrics Manual is the most comprehensiveresource on
HOW STEPHANIE WOODS LOST 60LBS WITH KETTLEBELLS AND RIGHT 1 cup cilantro, chopped. 1 avocado, sliced. Directions: Preheat your oven to 375 degrees Fahrenheit (350 for convection). Place the chicken breasts in a large baking pan, and pour one tablespoon of oil over them, coating well. Sprinkle the taco seasoning over the chicken, coating well, and place in the oven. ISOCHAIN TRAINING PRE-ORDER Breaking news: Convict Conditioning author Paul Wade in conjunction with his Dragon Door research team has developed a brilliant new Isometrics training device, the ISOCHAIN, which we are convinced is going to forever transform the way the world trains strength. Big claim, but we can back it up — just as we did when we launched the modern kettlebell movement in 2001! DESIGN FEATURES THAT MAKE THE ISOCHAIN THE ULTIMATE Timed Mode: Extensive research indicates that the ideal isometric "rep" lasts just six seconds. There’s no need to look at a clock or watch to achieve this perfect rep, however. Just select Timed Mode, enter a target weight on the handle’s console, and start your drill. KETTLEBELLS ARE NOT REALLY THAT EFFECTIVE, ARE THEY Combine this study with the front vs back squat study and we start to notice a few important factors that are often missed in developing really GOOD strength training programs. 1. Weight is a factor, just not the only factor. 2. How weight is applied to the body (holding position) is a very important variable. 3. ISOMETRICS: BLACK BELT TENSION TRAINING Isometrics aren’t a relic of the past, however. The cream of modern strength and conditioning coaches—Pavel Tsatsouline, Louie Simmons, Ross Enamait, Bill Starr, Dan John, Christian Thibaudeau, and many more—have all championed isometrics. As well as the accelerated strength benefits, isos are also a godsend to serious strength athletes and bodybuilders struggling with joint pain (andCHRIS HOLDER
Chris Holder is a collegiate strength and conditioning coach professionally for over 15 years having worked at Eastern Kentucky University, Appalachian State University and San Jose StateUniversity.
CONDITIONING
1•800•899•5111 www.dragondoor.comwww.dragondoor.com Order Convict Conditioning online: www.dragondoor.com/B41 More prison training Will there be a sequel to WHAT WEIGHT KETTLEBELL FOR 10YR OLD? Apr 4, 2012. #3. My 7-year old, 50 pound daughter swings a pink plastic sand filled 5-pound bell and will dead-lift a 16kg (well it's more like a health lift as the handle comes up so high). I should post a video as it's so darn cute (at least to me anyway!). My 10-year old, 90 pound son swings a 10 or 15 pound bell depending on how tired KETTLEBELL CERTIFICATION Reduce your anxiety and stress — with a heart-pumping release of potent endorphins. Restore your energy and sense of well-being — with dynamic bursts of high-yield drills. Regain your confidence — as you grow in strength and power. Re-sculpt your physique — to look and feel better than ever, however much you have to stay indoors! BOOKS | DRAGON DOORRUSSIAN KETTLEBELLTHE NAKED WARRIOR (PAPERBACK)SOUTH AFRICAULTIMATE SANDBAGCATALOG REQUEST We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
HOME | DRAGON DOOR
Dragon Door Kettlebells, Kettlebell and Strength Training Resources, Health, Diet and Fitness Books, DVDs, Exercise Programs and Kettlebell Instructor Certification Workshops and Instructor IndexKETTLEBELLS
We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Visit Dragon Door to get your kettlebells and kettlebell rack today. BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. EASY STRENGTH… FOR ALL AGES Deadlift – 3 reps, 44kg. Goblet Squat – 3 reps, 16kg. Crawl. Deadlift – 2 reps, 48kg. Goblet Squat – 2 reps, 20kg. Crawl. This has steadily built up over the last few months and now looks like this (because we have been focusing on the deadlift we haven’t tried to increase the squat even though it is easily possible, to the point now KETTLEBELLS ARE COOL, BUT WHAT ABOUT MY CHEST? Press the kettlebell to completion, then bring it back to your chest on the way back. This movement is done slowly—three to five seconds on the way out and the same speed on way back to your chest. Perform 5 to 10 reps per set, depending on the weight of the KETTLEBELLS ARE NOT REALLY THAT EFFECTIVE, ARE THEY Combine this study with the front vs back squat study and we start to notice a few important factors that are often missed in developing really GOOD strength training programs. 1. Weight is a factor, just not the only factor. 2. How weight is applied to the body (holding position) is a very important variable. 3. ISOCHAIN TRAINING—SUREFIRE METHODS TO EXPLODE YOUR ISOCHAIN DRILLS: In essence, the ISOCHAIN gives an athlete a line of vertical resistance. In that sense, it’s a lot like handling a barbell as a training tool—with the exceptions that an ISOCHAIN is less cumbersome, doesn’t require as much space, doesn’t require plate changes, is digitally accurate in terms of force measurement,and so on.
DR. LEONARD SCHWARTZ IS AMAZING! In his first book, Dr. Leonard tells of a workout where he took 23% of his bodyweight (this works out to two 15 pound HeavyHands), and did the double ski pole exercise for two hours straight! (4200 reps!) Remember too, the double skipole exercise can be made harder by passing the HeavyHands by the ankles instead of the knees. In fact 40%harder!
KETTLEBELL CERTIFICATION Reduce your anxiety and stress — with a heart-pumping release of potent endorphins. Restore your energy and sense of well-being — with dynamic bursts of high-yield drills. Regain your confidence — as you grow in strength and power. Re-sculpt your physique — to look and feel better than ever, however much you have to stay indoors! BOOKS | DRAGON DOORRUSSIAN KETTLEBELLTHE NAKED WARRIOR (PAPERBACK)SOUTH AFRICAULTIMATE SANDBAGCATALOG REQUEST We provide a wide selection of kettlebell, health, and fitness related books. Visit Dragon Door to view our books and strength trainingresources.
HOME | DRAGON DOOR
Dragon Door Kettlebells, Kettlebell and Strength Training Resources, Health, Diet and Fitness Books, DVDs, Exercise Programs and Kettlebell Instructor Certification Workshops and Instructor IndexKETTLEBELLS
We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Visit Dragon Door to get your kettlebells and kettlebell rack today. BULLETPROOF WITH ISOMETRICS Isometrics get you further, faster, baby. #4: Tougher, more durable connective tissues. Isometrics helps athletes exploit Wolff’s Law for tougher, healthier, more bulletproof bones. But Wolff’s Law has a corollary law, which applies to the tendons, ligaments and other fibrous connective tissues. EASY STRENGTH… FOR ALL AGES Deadlift – 3 reps, 44kg. Goblet Squat – 3 reps, 16kg. Crawl. Deadlift – 2 reps, 48kg. Goblet Squat – 2 reps, 20kg. Crawl. This has steadily built up over the last few months and now looks like this (because we have been focusing on the deadlift we haven’t tried to increase the squat even though it is easily possible, to the point now KETTLEBELLS ARE COOL, BUT WHAT ABOUT MY CHEST? Press the kettlebell to completion, then bring it back to your chest on the way back. This movement is done slowly—three to five seconds on the way out and the same speed on way back to your chest. Perform 5 to 10 reps per set, depending on the weight of the KETTLEBELLS ARE NOT REALLY THAT EFFECTIVE, ARE THEY Combine this study with the front vs back squat study and we start to notice a few important factors that are often missed in developing really GOOD strength training programs. 1. Weight is a factor, just not the only factor. 2. How weight is applied to the body (holding position) is a very important variable. 3. ISOCHAIN TRAINING—SUREFIRE METHODS TO EXPLODE YOUR ISOCHAIN DRILLS: In essence, the ISOCHAIN gives an athlete a line of vertical resistance. In that sense, it’s a lot like handling a barbell as a training tool—with the exceptions that an ISOCHAIN is less cumbersome, doesn’t require as much space, doesn’t require plate changes, is digitally accurate in terms of force measurement,and so on.
DR. LEONARD SCHWARTZ IS AMAZING! In his first book, Dr. Leonard tells of a workout where he took 23% of his bodyweight (this works out to two 15 pound HeavyHands), and did the double ski pole exercise for two hours straight! (4200 reps!) Remember too, the double skipole exercise can be made harder by passing the HeavyHands by the ankles instead of the knees. In fact 40%harder!
ISOCHAIN TRAINING PRE-ORDER Breaking news: Convict Conditioning author Paul Wade in conjunction with his Dragon Door research team has developed a brilliant new Isometrics training device, the ISOCHAIN, which we are convinced is going to forever transform the way the world trains strength. Big claim, but we can back it up — just as we did when we launched the modern kettlebell movement in 2001! THE WHYS AND HOWS OF THE ONE KETTLEBELL WORKOUT 20 swings, 10 push-ups, rest the remainder of the minute. 20 swings, 9 push-ups, rest. and so on down to 20 swings, 1 push-up. If you want to work out for 15 minutes, start with 20 swings and 15 push-ups. Next time you do the workout, do 21 swings at the top of each minute. Workout Option #3. 20 swings. WHY YOU NEED THE ISOCHAIN: THE ROCK-SOLID SCIENCE BEHIND An ISOCHAIN weighs only a few pounds, has a tiny architectural footprint, can be stored and retrieved in seconds, and can be used in even the smallest of rooms. The device works all muscle groups and a complete, full-body workout can be achieved, in some cases, in just ten minutes. In addition, there is minimal systemic exhaustionafterwards
DESIGN FEATURES THAT MAKE THE ISOCHAIN THE ULTIMATE Timed Mode: Extensive research indicates that the ideal isometric "rep" lasts just six seconds. There’s no need to look at a clock or watch to achieve this perfect rep, however. Just select Timed Mode, enter a target weight on the handle’s console, and start your drill. BEAST TAMER BY ANDREW READ In Dragon Door’s RKC kettlebell instructor training system, the Beast Tamer and Iron Maiden challenges represent the ultimate athletic achievement of an elite few men and women. To earn the accolade of “Beast Tamer” men must flawlessly perform a Pistol, a Pull Up and a Press—with a 108-lbs kettlebell. KETTLEBELLS AND BODYWEIGHT EXERCISE: THE ULTIMATE TRAINING 7) Muscular and cardiovascular endurance. Many kettlebell workouts require 10, 20, 50, or even 100 repetitions. This develops an incredible amount of muscular endurance and engages three energy systems, ATP-CP, anaerobic, and the aerobic. There’s even aANDREA DU CANE
Andrea Du Cane is Director of Certifications for Dragon Door Publications, a Master Kettlebell Instructor, RKC Instructor, CK-FMS certified, CICS certified, Primal Move National Instructor and RIST, ZHealth certified, and has a BA in Psychology from the University of Minnesota. She has written and produced two DVDs The Kettlebell Goddess Workout, a top selling Kettlebell DVD on Amazon.com andPCC BLOG
Julie Briggs is a PCC instructor, personal trainer, and performance coach who helps her clients live more productive, fulfilling lives by targeting the brain and nervous system. Ms. Briggs works with private clients in Brooklyn, NY, speaks at workshops and conferences, and was featured on the Dr. Oz show. LIVING THE STANDARD–A SNATCH A DAY WILL KEEP THE DOCTOR Option #5 – Complex Every Min on the Min for 10 Total Minutes: 10 snatches and on odd-numbered minutes do two kettlebell front squats. On even-numbered minutes, do one windmill. Option #6 – Tempo: 2 snatches every 15 seconds for 13 minutes with a medium to medium heavy kettlebell. Option #7 – Test or Modified Test: Take the RKC SnatchTest.
THE TEN COMMANDMENTS OF CALISTHENICS MASS How to build real muscle using bodyweight methods: Part I Finally the tide is starting to turn. Young and old athletes (and wannabe athletes) are switching over to calisthenics in their droves. There is a growing consensus that if you want a coordinated, supple, mobile, functional body, the best way to get it is using Skip to Main Content The world's premier site for Kettlebells,
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the global leader in all things kettlebell. In 2013, we launched the groundbreaking PCC , offering the world's most effective calisthenics instruction, based on the teachings of _Convict Conditioning _. The Dragon Door mission is to enhance global health by building stronger, more mobile and better-balanced bodies. Join us—and experience the Dragon Door Health Advantagetoday...
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CONVICT CONDITIONING HOW TO BUST FREE OF ALL WEAKNESS-USING THE LOST SECRETS OF S… How Do YOU Stack up Against the 6 Ultimate Measures of a TRUE Man? According to the tenets of Convict C…Read More > Books
THE KETTLEBELL GODDESS WORKOUT HOW TO ACHIEVE AND MAINTAIN A DIVINE BODY— WITH THE WO… "Stay Strong, Young, Toned and Vibrant With Andrea DuCane's High-Powered, Super-High-Energy Kettlebell Car…Read More > DVDs
RUSSIAN KETTLEBELL - 16KG (35 LBS.) AUTHENTIC RUSSIAN KETTLEBELL, WITH RUST RESISTANT E-COAT Dragon Door's Most Popular Russian Kettlebell Weighs 35lb (16kg)—And Is The Ideal Size For Most Men ToJumpst… Read More > Equipment View: Top 10 Books Top 10 DVDsTop 10 Equipment
NEXT MAJOR WORKSHOPS THE RUSSIAN KETTLEBELL CERTIFICATION (RKC) INSTRUCTOR WORKSHOP October 26 - 27, 2019New York City, NY
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PROGRESSIVE CALISTHENICS INSTRUCTOR CERTIFICATION WORKSHOP October 19 - 20, 2019New York, NY
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HARDSTYLE KETTLEBELL CERTIFICATIONOctober 6, 2019
Gerbrunn
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MOST RECENT ARTICLES ACCIDENTAL EASY STRENGTH My goal was simple: learn the lift, practice the lift, and master the lift—everything else in my training sess…Read More >
RKC TEAM LEADER DOROTHEE APPEL'S KETTLEBELL PRESS CHALLENGE We’d work to get as strong as possible until the end of the year and start 2019 as the strongest version of ou…Read More >
PHIL ROSS ON HISTORY’S FORGED IN FIRE: KNIFE OR DEATH The very next day, a casting agent from HISTORY emailed to ask me if I’d like to appear on Season 2 of Knife o…Read More >
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MOST RECENT BLOG POSTS USE THESE 3 CUES TO TEACH THE DEADLIFT When teaching a client how to deadlift, we must first help them master the hip hinge. Often when we begin to t…Read More >
NEXT LEVEL STRENGTH IS HERE! When we got started in fitness, we didn’t have many options. We were just two broke kids from Brooklyn, so we …Read More >
THE JOY OF SIMPLICITY “Does this bring me joy?” Such a simple, yet profound question. This quintessential advice from organizational…Read More >
View: Strong Medicine blog Progressive Calisthenics blog RKC blog STRENGTH, KETTLEBELLS & HEALTH As a company with powerful friends in the world of strength and conditioning, Dragon Door offers the world's premier resources for functional fitness and the highest level of physical performance. If you wish to excel in any athletic endeavor, then you are in the right place. Get your training questions answered with the experts and with fellow enthusiasts on the Dragon Door Forum. WHAT IS THE EFFECT IN THE DIFFERENCE BETWEEN S&…>
NYC RKC $200 DISCOUNT ENDS OCTOBER 11TH>
"EYE-OPENING" -- PRAISE FOR THE GAITHERS…>
View: Strength, Kettlebells & Health ForumINTERVIEWS
THE MENTAL STRENGTH OF KETTLEBELLS, IRON MAIDEN ANNA (SĂ„TTLER)VIETZ, RKC
Physical strength but also mental strength—I felt stronger in business and conversations with other people.Read More >
HOW TO MASTER THE BEAST CHALLENGE, INTERVIEW WITH DANIEL KIRCHMAIER,BEAST TAMER, RKC-II
The Beast Tamer Challenge can’t be accomplished in a week or two weeks. You really have to get into it, your t…Read More >
HOW CAIT TIMMERMAN LOST 160 POUNDS WITH KETTLEBELLS AND MINDSET Interview with Cait Timmerman who lost 160 pounds with kettlebells andmindset
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View: All Interviews FIND AN RKC NEAR YOUANDREA DU CANE
DIRECTOR OF CERTIFICATIONS & MASTER RKC - ST. PAUL, MN Andrea Du Cane is Director of Certifications for Dragon Door Publications, a Master Kettlebell Instructor…Read More >
PHIL ROSS
MASTER RKC - HO HO KUS, NJ American Eagle MMA & X-cel Fitness Professionals Phil Ross, MS, MRKC, CPT, Adjunct Professor Phil Ros…Read More >
MAX SHANK
MASTER RKC - ENCINITAS, CA Max's hard work and dedication to wellness has manifested into his position as Master RKC Instructor and owner…Read More >
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FIND A PCC NEAR YOU
AL KAVADLO
MASTER PCC - NEW YORK, NY Al Kavadlo is the Lead Instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized w…Read More >
DANNY KAVADLO
MASTER PCC - BROOKLYN, NY Danny Kavadlo, Master PCC, is a Personal Trainer in New York City. He has worked with hundreds of clients, in…Read More >
ADRIENNE HARVEY
SENIOR PCC - DURHAM, NC I started studying kettlebell and bodyweight training over five years ago and first became RKC Certified in Oc…Read More >
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