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Convict Conditioning Series Mobile Fitness—Take It With You Dear Fellow Health and Strength Enthusiast, Dragon Door y good friend Dan John and I were Publications presents talking the other day about what HardStyle M Dragon Door excelled in. Dan came up www.dragondoor.com with a brilliant phrase: “Backpack Fitness.” I love that! It perfectly encapsulates what we best stand Publisher & Editor-in-Chief John Du Cane for. And I’ve just thought of a matching phrase: “Mobile Fitness.” It’s really who we are and what Design we are all about! Derek Brigham www.dbrigham.com Let’s take kettlebells for instance, which we Dragon Door Corporate introduced to America first in 2001. We billed Customer Service call 651-487-2180 or email them as the “handheld gym”—and that is exactly [email protected] what they are. Who needs bulky equipment, gerbil-machines and gym memberships when you Orders & Customer Service on Orders: can get all your strength and conditioning needs calisthenics training resource you could possibly call 1-800-899-5111 handled with one simple tool? Now you can be need to optimize your performance and well- anywhere, go anywhere and bust out your reps Dragon Door Publications being. corporate address: for a total workout. And 30 minutes or less is all Dragon Door Publications you need to get the results you want. Home, office, Now, no exercise program in the world—Naked 5 County Road B East, #3 park—you name it—the kettlebell will be there for or otherwise—is safe without a sensible, science- Little Canada, MN 55117 you. Mobile fitness at its best! based eating program. Be sure to invest in one of the great health books of all time, Strong Want to be even more extreme with your mobile Medicine—so you can protect and properly Cover photo and Page 2 photo fitness? Well, the answer is pretty obvious: Go of John Du Cane by Mary Carol enhance the transformational gains you make Fitzgerald Naked!—as in Naked Fitness, AKA Calisthenics with kettlebells and calisthenics… or Bodyweight Exercise. And when it comes to bodyweight exercise, Dragon Door has again been So, keep moving, keep lifting, eat right and the trailblazer—just as we were for kettlebells. enjoy! Think, the magisterial work by Paul Wade and his Convict Conditioning series. All the best, Bodyweight exercise, in fact, is the perfect complement to kettlebells. Your Mobile Fitness needs can be completely met with that John Du Cane combination. Browse through the HardStyle catalog and you’ll discover every kettlebell and Visit the Dragon Door website today. CALL: 1•800•899•5111 WEEKDAYS 2 www.dragondoor.com Visit: www.dragondoor.com 9:30AM—5:30PM CST QUICK GUIDE 3 TO MAJOR RESOURCES EQUIPMENT RKC Kettlebells ................................................ Pages 34—37 Neuro-Grips .................................................... Pages 42—43 Free-Standing Pull-Up Bar................................. Pages 58—59 3 BODYWEIGHT TRAINING Get Strong .....................................................Pages 6—7 Strength Rules, Explosive Calisthenics .........................Pages 14—17 3 Convict Conditioning Vols 1 and 2 .........................Pages 44—49 KETTLEBELL TRAINING The HardStyle Kettlebell Challenge ..........................Pages 4—5 Master The Kettlebell ................................................Page 32 Kettlebell Goddess, Ageless Body .............................. Pages 56—57 GENERAL STRENGTH, CONDITIONING AND HEALTH The Neuro-Grip Challenge ....................................Pages 8—9 The Way of The Iceman ...........................................Page 11 Strong Medicine Pages 18—19 Ferocious Fitness, Mental Muscle Pages 28—29 The Purposeful Primitive Page 55 3 CERTIFICATION WORKSHOPS n RKC ........................ Page 61 n n PCC ........................Page 62 WEEKDAYS CALL: 1•800•899•5111 Visit the Dragon Door website today. 9:30AM—5:30PM CST Visit: www.dragondoor.com www.dragondoor.com 3 The HKC—A Magical Method for Mastering Your Body “Dan John is one of the premier strength coaches on the planet. I was thrilled to see him focus a book on the fundamental aspects of kettlebell training, the HKC. The kettlebell swing, goblet squat, and Turkish get-up represent movements that have been a foun- dation of my own strength programming for both my patients in the clinic, and fitness clients in the gym. I have seen profound changes in health and performance using Hardstyle kettlebell methods, from the fire fighter recovering from a low back injury, to training partners at my Brazilian Jiu Jitsu academy. Dan breaks down the core Hardstyle kettlebell movements like no one else. I thought I had a firm grasp of the technique, “Dan John has put into words so succinct and with programming, and application of the swing, get-up, and goblet laser precision, the absolute value and meaning squat until I read this amazing book. He truly goes a mile deep on of Hardstyle kettlebell training. The fact that this the subject with no fluff, and filled in the missing pieces for me comes from such a renowned strength coach gives that I didn’t even know I had. This is an absolute must read for it a weight that is impossible to ignore. This book any coach or trainer looking to incorporate kettlebells into their should be in every kettlebell lifter’s library. Even clients’ training. The HKC is also a great starting point for the if you have been using or teaching kettlebells for years, there is something in there for you.” average person wanting to start strength training but who is lost —ANDREA DU CANE, Master RKC, author The in the internet sea of (mis)information overload. Ageless Body I give Dan John’s The Hardstyle Kettlebell Challenge my highest recommendation, absolutely essential reading for “If you’re serious about strength training, you study Dan John. If you’re serious about kettlebells, the coach or trainee.” you study Hardstyle. The Hardstyle Kettlebell Chal- — CHRIS HARDY, D.O. MPH CSCS, Physician and lenge gives you both. What more could you want?” Strength Coach, author of Strong Medicine —PAT FLYNN, author of Paleo Workouts For Dummies “Coaches with Dan John’s breadth of experience and knowledge are few and far between. Even rarer is one who can articulate their ideas so clearly, and in such an entertaining manner. Dan has an un- canny ability to draw parallels between seemingly The Hardstyle unrelated topics and put difficult concepts into words we can all understand. Kettlebell Challenge Mr. John’s incredible combination of world-class A Fundamental Guide To teaching skills and phenomenal writing talent Training For Strength And make The Hardstyle Kettlebell Challenge an essen- tial read for any fitness trainer or serious student Power of strength. By Dan John My primary training modality isn’t even kettle- Book #B93 $24.95 bells—it’s calisthenics—but this book still gave me eBook #EB93 $14.95 ideas and insights I could immediately put to use.” Paperback 158 pages —AL KAVADLO, PCC Lead Instructor, co-author of Get Strong Order Hardstyle Kettlebell Challenge online: CALL: 1•800•899•5111 WEEKDAYS 4 www.dragondoor.com/b93 Visit: www.dragondoor.com 9:30AM—5:30PM CST What Is The HKC? he secret to elite performance is knowing how to apply the right amount of relaxation and tension at the right time. Teaching how to Tmeld tension and relaxation is the cornerstone of the HKC method. The magical HKC Three (Swing, Goblet Squat and Get-up) give you the complete formula for mastering the fundamentals so you too can perform at your highest potential. Those of us who can still pop up, leap into the fray and bound into the office do better in life, living and everything else. The HKC program gives you the tools and know-how you need to keep popping... • How Dan John added 70ft and virile. Discover how integrity under load and to his javelin throw after the Swing and the Goblet movement. implementing one new Squat are all you need for kettlebell drill from the HKC magnificent glutes. • The Vertical Bird Dog protocols. • Dan’s basic Buns workout. • How the Vertical Bird • The 3 inter-related types of Dog with kettlebell helps “stone” training: Anaconda • The pure kettlebell glute activate the core and whole strength (internal pressure, challenge. family of stabilizers. body squeezing), armor • Four Square: The Non-Bal- • Assessment building (withstand contact) listic Hinges and Arrow (deliver from • Density Training coiled power). • Kettlebell Deadlift From a Box • More work in less time— • The single best abs exer- what’s best? • The Waiter Bow cise in the world... • Specialized Variety • The RDL Hinge • Loaded carries: why • How inefficient exercise they excel for anaconda • The Bulgarian Goat Bag helps drive fat loss through strength and arrow training. Swing stressing the fat reserves— • Bodyweight Rolling and why you need to do • The Original Butt Blaster more of what you are less • Why The HKC? 5000—one of the best for good at. discovering, awakening and • Why the HKC drills work empowering the glutes. • The 4 main rules for effec- as the perfect solution for tive programming. fat loss, the elderly, or for • Why Swings are one of elite athletes and contact the best overall fat burning • Classical Conditioning athletic builders occupations when on the • Program A Simple Strength road. • The 10 keys to mastery of the Swing. • Program B Cardio Hit • How the HKC delivers what Workout you need in stretching, • Why squats can do more flexibility, rotary stability for total muscle mass and • Program C Tonic Recharge and basic movements. overall body strength than Workout • The three essential keys to all the other lifts combined. • Program D Bi-Monthly weight lifting. • Why the Goblet Squat is the Tabata • The Hip Displacement single best lifting method of • Program E The Mobility Continuum all time. Workout • The 3 basics of proper • The Get-up • Progression and Regres- training • Otto Arco’s secret to sion—Adjusting the Weight • The ideal number of reps all-around body strength, • Lessons from Elite Athletes for each exercise to main- body power and body composition.
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