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The Irradiation Series (IS)DEFINITIONWord: ir·ra·di·a·tionPronunciation: ir-"Ad-E-'A-sh&nFunction: noun1 a : the radiation of a physiologically active agent from a point of origin within thebody; especially : the spread of a nervous impulse beyond the usual conduction pathCONCEPTIrradiation, or bi-lateral tension, by simple definition is defined as creating anenvironment in the body, conducive to optimal nerve impulses. The better nerveimpulses you have, the better your ability to create explosive power. So we must trainthis in practice, so it becomes second nature on the field. We use irradiation to stabilizethe body to create power or absorb impact –instantly.Com. Pavel Tsatsouline has been promoting thisconcept for years, and as always, was way ahead ofhis time. This phenomenon works! Com. Paveloffers this well known demonstration, make a tightfist –tight as you can make it. Now immediatelynotice not only your hand becomes tight, but alsoyour forearm, your bicep, your shoulders, upperback and chest. This is the simplest example.There are many pieces to thepuzzle.Here is another simple example that I teach myathletes to use when pulling, moving big weight,performing shrugs or even pressing overhead. Trythis: Go to your gym and perform a set of shrugs, heavy shrugs. Now, for your secondset take your tongue and press it hard against the roof of your mouth. While doing thissimple technique –do your second set of shrugs –notice the difference. Because of thephysiology of the tongue and irradiation, pressing the tongue on the roof of your mouthstabilizers your neck, cervical and thoracic spine and maintains optimal alignment whileperforming upper body exercises.Now imagine taking this concept up to another level. We have briefly discussed creatingtension in your hand to increase your upper body stability, but what about creatingtension on one entire side of your body. Pre-loading hyper-irradiation! This trainingconcept will get your body into a state of “readiness”for game time situations. Usingirradiation techniques, along with techniques creating intra-abdominal pressure andlumbar stability –is your best chance for creating optimal explosive strength, power andperformance.ADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”7COPYRIGHT 2006-2008All rights reserved.

IS –KB PULL THROUGHS with CRUSHThe first example we are demonstrating is utilizing a torsionspring gripper to create tension of our upper musculature.While closing the gripper, we will perform Kettlebell pullthroughs. Like I said before, try doing a Kettlebell pullthrough with nothing in your off hand, then do the exercisesqueezing a gripper. The irradiation version is worlds apart,because the goal of our training is to become strong byteaching our body to fire as one unit. By creating theirradiation state in our training we can turn a simple exerciseinto a complex one.KEY POINTS TO REMEMBERCreate your inra-abdominal pressure, “force out”by expanding and contracting yourTransverse Abdominus to set your core. This is the first step in creating a solidmusculature contraction of your entire bodySetting your prime movers, antagonists and supporting, stabilizing musculature into astate of “readiness”you will see great potential for carryover into your specific sport.Have fun!PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”8COPYRIGHT 2006-2008All rights reserved.

IS –KB SNATCH with CRUSHThe second example we are demonstrating is also utilizing a torsion spring gripper topreload our upper musculature on side of our body before the exercise begins. Whileclosing the gripper, we will perform Kettlebell snatches. The tension created by thegripper on the opposite side of the body, stabilizes differently than if you were using 2Kettlebells. The contraction is constant throughout the entire range of motion (ROM).PRIMARY TARGETSee the Irradiation Series Videos I and 2 on your CDADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”9COPYRIGHT 2006-2008All rights reserved.

IS –KB CLEAN & PRESS with SUPPORTWhen I say support, I mean your entire body is supporting a load, oryou are performing a grip support exercise in your off hand during theexecution of an explosive movement. If your body is supporting aload, the core, upper back and legs are already “charged”before evenpicking up the KB. You must stabilize and counter balance the load tobe able to pick up the KB and then you must actually perform theexercise. This example is “loading”a heavy sandbag onto oneshoulder, then grabbing a Kettlebell and performing any number ofdifferent exercises.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”10COPYRIGHT 2006-2008All rights reserved.

IS –KB PULL THROUGH with SUPPORTHere is another example. A Kettlebell pull through with a preload of asandbag. It will make the exercise more complex and provide greatcore stabilization. Another example of this exercise would be to putthe sandbag on your back utilizing the straps, now you can free up theother hand to do 2 arm Kettlebell pull throughs. Other very coolirradiation exercises could include: Farmers walk with KB and ashouldered sandbag or a turkish getup (TGU) with shot put or gripperin the off hand. There are many different possibilities.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”11COPYRIGHT 2006-2008All rights reserved.

The Partial Range SeriesCONCEPTAll good strength coaches know that the Olympic weightliftingprotocols and exercises should be taught from the top à down.These training progressions setup the movement patterns and thestrength needed to move toward the full execution of the exercises;the clean and jerk and the snatch. We also know that the powergenerated when performing these weightlifting exercises has noequal. If you refer to the chart below you’ll see –none of the otherpowerlifting big “3”are even close. So you can see, if we can takethese training progressions and apply it to our Kettlebell training,we will be able to generate even more power. Perform a normal KBclean and jerk and a normal snatch, and by “normal”I mean fromThe basic structure ofthe floor. Good! Now try this same exercise off a 9”box. Harder?the motor unitWhat you will see is you will need to “fire”harder to generateenough power to accelerate the bell to the locked out position. This is because of twothings. The first one is, you’ve shortened your pulling distance for the exercise andyou’ve lost 9”of knee and hip extension. Also, to compensate for this partial pullingrange the athlete will need greater motor unit recruitment. Force production is a productof two things; the frequency of the stimulation of the motor units and the number ofmotor units activated.Muscle fibers must receive an electrical impulse in order tocontract. They receive this impulse from a motor axon.However, each fiber doesn't have its own axon. Musclefibers in groups of 8 to 3000 are innervated by a singlemotor axon. These groups are called motor units. Motorunits vary greatly in size. Small motor units such as thosefound in the hand are used for fine motor tasks such aswriting, while large motor units, such as those found in theSkeletal Musclelegs, are used for movements requiring high amounts offorce production.In an effort to conserve as much energy as possible, thebody will always attempt to perform a task in the mostenergy efficient way possible. Therefore, in order to take adrink of water, the body doesn't have to recruit as manymotor units in the bicep as it does when performing curls.Therefore, the body always starts by recruiting the smallermotor units first. By doing so, the body only has to expendenough energy in order to accomplish the task, thereby notwasting energy.Generally speaking, smaller motor units are lowerthreshold motor units. Lower threshold motor units haveless force production capabilities than do larger motor unitsADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”Central Nervous System12COPYRIGHT 2006-2008All rights reserved.

which are called higher threshold motor units. This only makes sense physiologically.Smaller motor units are often comprised of slow twitch fibers, or red fibers. They needgreater blood supply, as they are the motor units capable of endurance work andutilization of the aerobic pathway in terms of energy production. Fast twitch, or whitefibers typically found in higher threshold motor units are typically used in high intensityall out efforts, which of course use the anaerobic pathway for energy production. Thesefibers have a low threshold for endurance work and therefore, it is more economical forthem to be found in larger motor units. This concept is important to understand in trainingbecause as a load increases, high threshold motor units are gradually recruited. This iswhy using accommodating resistance in the form of chains and bands has become sopopular in recent years. The load increases as each rep is completed, therefore,throughout the rep, the body is having to recruit more and more high threshold motorunits in order to complete the rep. Elite athletes in sports such as Weightlifting possessgreat starting strength. Starting strength is essentially the ability of the body to turn onas many motor units as possible as quickly as possible. One thing that makes theseathletes elite, is they possess the ability to recruit a greater percentage of their availablemotor units than the average athlete. According to Siff and Verkoshansky; "Startingstrength is the underlying mechanism crucial for the display of acceleration-strength."(Siff and Verkhoshansky, 1998). "The higher the level to which starting-strength isdeveloped, the faster acceleration-strength can be realized." (Verkhoshansky, 1977).ADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”13COPYRIGHT 2006-2008All rights reserved.

AN EXAMPLE USING OLYMPIC WEIGHTLIFTING PROTOCOLSPOWER OUTPUT(Garhammer (1993))ADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”14COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE –CLEANS & PRESSES –9”BlockNow let’s put what we learned to good use. Look at Jedd, notice the loss of range ofmotion of hip and knee extension. He better be able to display a great deal of startingstrength by recruiting the higher threshold motor units instantly. Or he will fail. ThePartial Range series will teach your athletes to take typical kettlebell exercises andexponentially increase their potential power output. We are teaching our athletes how toprepare to impart maximum force. It is the combination of all things we are learning inthis eBook that will lead to our ultimate success! So far we have learned the following irradiation, partial range explosive movements and the need to pre-set your intraabdominal pressure. Remember, shorten the ROM and increase the power!PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”15COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE - CLEANS & PRESSES - 18“BlockNow, let’s shorten the ROM even further. It is getting serious! Do not get scared, getprepared. Repeat for your desired rep scheme.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”16COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE - SNATCHES –9”BLOCKFrom our power chart above, we see the second pull for the snatch generates the mostpower output. So, let’s move the ROM for our Kettlebell snatch closer and closer to thisstarting position. No stretch reflex, just a more explosive snatch from a static start.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”17COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE - SNATCHES - 18“BlockThis is insane, a 95lb Kettlebell snatch from an 18”block. Right at the second pullposition. You cannot get a more explosive, instant recruitment then this one! This wasnot easy, in fact, it took Jedd some time to prepare himself mentally for this exercise.Start light with your athletes and watch them snap that kettlebell up and punch it tolockout.If they are moving slow and can’t complete the lift, go lighter. You will notice a hugedifference in their power and explosiveness when they go back to the full ROM snatches.Repeat for your desired rep scheme.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”18COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE - HIGH PULLS –9”BLOCKSame concept as above. Can be done with 1 arm and 1 Kettlebell or 2 arms and 1Kettlebell. Repeat for your desired rep scheme.PRIMARY TARGETSee the Partial Range Series Video on your CDADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”19COPYRIGHT 2006-2008All rights reserved.

PARTIAL RANGE - HIGH PULLS –18”BLOCKShortening the ROM again –don’t forget to explosively triple extend to move theKettlebell.PRIMARY TARGETADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”20COPYRIGHT 2006-2008All rights reserved.

A Quick StoryLet me tell you a story. My good friend DanCenidoza gave Jedd and I a VCR tape about 1year ago and told us –you’ll like it –with a littletwinkle in his eye. Of course, I couldn’t wait toget it home and see what was on it! I pop the tapein and I am immediately thrown into this newworld of innovation. There was this tall, butmuscular, athlete bounding across a gymnasium,hopping on a balance beam and performing someof the most explosive plyometrics I have everseen! It was a training video of a shot putter andhe was using an Olympic bar racked like he wasdoing a back squat but what he was doing ismimicking the functional movement pattern of aSWITZERLANDshot put –but with an Olympic bar! The videoshowed this exercise next to his actual shot put footage and it was perfectly synched up.As he bounded with the weight on his shoulders, when it was time to throw the shot put,he would perform a split second push press. Insane functional training for his event.That is DIESEL. The corner stone of his program was plyometrics, lower body ANDupper body. It was amazing! That training tape was of Werner Günthör of Switzerland.The tape, L’heritage D’une Carriere - The legacy of a career, translation of “Das Erbeeiner Karriere”. Werner, and his coach Jean-Pierre Egger, were doing amazing things inthis video to train his upper and lower body explosive strength. It paid off big time,Werner was the 3-time IAAF World Championship (1987, 1991 and 1993) and Bronzemedalist at the 1988 Olympic games in Seoul in the Shot Put.1993 World Championship Men's Shot - Werner Günthör 72' 1"1980's Men's Shot Indoors - Werner GünthörSee the 2 Werner Günthör Videos on your CDADVANCED KETTLEBELL TRAINING II –THE FINAL CHAPTERTHE DIESEL CREW, LLC“ACHIEVING BEYOND POTENTIAL”21COPYRIGHT 2006-2008All rights reserved.

The tape lays out Werner’s advanced training scheme and it was broken into 3 parts fromgeneral to specific preparation; Extensive Phase, Intensive Phase and Explosive Phase.The Extensive phase focused on deloading, balance and some simple plyometrics. TheIntensive phase incorporated more complex plyometrics (the example back squat plyoreferenced above), strength development and something that the tape called, “propulsionen poussé”. The Explosive Phase was maintaining and developing Werner’s 4-6 RepMax (RM) strength.The “propulsion en poussé”, literally translated from French means “propulsion to pushsome”, figuratively, I would hope that it means to propel an object explosively, becausewhat he was doing was amazing. He had a weight on the end of this long pole hinged onan axis and he was exploding into it with his upper body and sending it into the

DIESEL KETTLEBELL TRILOGY 1. Advanced Kettlebell Techniquesarticle 2. Advanced Kettlebell Techniques I eBook 3. Advanced Kettlebell Techniques II “the Final Chapter” eBook MY GOAL FOR THIS eBOOK My goal for this final Kettlebell eBook is to get all of you to realize that not everyth