The Cell

WOD

10 rounds for time of:

Dead Hang Pull Up, 5 reps

Ring Dip, 10 reps

24kg Kettlebell Swing, 15 reps

10kg Wall Ball, 20 reps

If you have a weight vest or body armour, wear it.

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IKFF CKT Course @ The Cell 14/15 November 2009

What is the IKFF (International Kettlebell & Fitness Federation)

The IKFF is an organization whose goals are two-fold: to promote Kettlebell training and complete mind/body fitness on a global scale, and to support our members in developing the all-encompassing skills needed to accelerate their own fitness and fitness-oriented businesses. The vision in creating this is to offer passionate fitness enthusiasts a no-nonsense, ever-evolving resource they can trust is on the cutting edge of athletic training and conditioning!

CKT – Certified Kettlebell Teacher Course, with Steve Cotter

It’s no secret that kettlebells have proven themselves to be one of the most effective training tools in existence for developing every attribute on the physical/athletic continuum – strength, endurance, core strength, agility, flexibility and the list goes on. However, there really hasn’t been a comprehensive system that brings together the all the benefits kettlebells have to offer. Until now! – that is where the CKT certification comes in!

What will you learn at a CKT certification?

- The core Kettlebell lifts and all their variations!

- How to properly execute all of the competition lifts involved in Russian Kettlebell Sport – swing, snatch, clean, jerk, clean and jerk.

- How you can still achieve all of your fitness goals despite the challenge of limited time

- How to design a program for any fitness goal you or your clients may have – strength, endurance, work capacity, muscle mass, mobility etc.

- The necessary drills needed to help ensure you and your clients learn all the lifts safely

- The multiple types of energy needed for powerful pressing and squatting

- The importance of training for “time” and how it can take your “work capacity” through the roof!

- How kettlebells train your body to effectively manage any type of force encountered in the real world

- How to create the “blueprint” necessary for achieving mastery in Russian Kettlebell sport

- Why kettlebells make you more resistant to injury

- How kettlebells can be combined with other training methods to develop un-matched athleticism

- Why learning to regulate your tension is a huge must in improving your lifts and athleticism

And much more!

When, Where & How

The Cell – Real Fitness

Register at www.ikff.net ASAP

Places are Limited so Get in Fast!!

About Steve Cotter

Steve Cotter draws from an extensive and diverse background as a champion athlete and cutting-edge trainer to develop some of the most complete and exciting programs in strength and conditioning today. Throughout his lifelong study, Steve continues to research and implement the most effective training methods in kettlebells, martial arts, qigong, strength and conditioning, athletics and human performance fields. He constantly improves his skills and abilities to benefit, teach and motivate you. Steve shares his years of experience as a martial artist, world-class athlete and fitness coach to design and supervise programs for those who take their training seriously. While each client is unique, a common theme always presents itself in Steve’s training programs; an unyielding focus, unparalleled intensity and precise attention to detail.

Professional Accreditations

- Consultant to several professional sport teams, including NFL’s San Francisco 49ers and San Diego Chargers and MLB’s Texas Rangers, Oakland Athletics and LA Dodgers

- Subject Matter Expert to US Navy SEALs at Virginia Beach, VA

- Strength & Conditioning training for US Marines at Quantico Marine Corps Base

- Certified Strength and Conditioning Specialist (CSCS) – National Strength & Conditioning Assoc. (NSCA)

- Creator of the authoritative Encyclopedia of Kettlebell Lifting DVD series.

- Creator of Full KOntact Kettlebells System and best-selling DVD series

- Certified American Kettlebell Club coach (AKC)

“USA Fitness Legend Steve Cotter Unleashes His Best Training Secrets In Two Huge Perth Seminars”

Discover the “cutting edge” strength and training secrets of Steve Cotter. Get your full whack as Steve shows you how to rapidly improve your athletic performance with his intense “hands on” Workshop.

Please note: Positions strictly limited and are awarded on a first come, first served basis.

Steve Cotter is a fitness legend. He is a two time United States Full Contact Kung-Fu Champion and author of best selling fitness and kettlebell related books and DVD’s.

He’s renowned for not only being one of the fittest guys going around but also for his informative and professional workshops. His delivery style is clean and concise and is tailored for all fitness levels. Steve is also not bad at showing you how it’s done.

Check these videos out to see him in action;

Come see why Steve is leading the new wave of functional fitness and applied strength training throughout North America, Europe, Asia and now Oceania.

Learn how to master your movements and use your body more effectively for fitness, sports, well-being and daily living.

In the easy-to-follow and thorough manner that is the hallmark of Steve Cotter workshops, you will be shown step-by-step the foundational movements, breathing and posture skills needed to take your current level to several levels beyond.

These workshops were hugely popular last year – we had sold out events in Melbourne, Sydney, Brisbane and Perth. This year promises to be even better. Steve has pulled out all stops and is going to blow you away with this year’s course.

Here’s just a part of what you’ll learn….

Part I.

Qigong Breathing, Relaxation Drills and Mobility Drills

Range of motion exercise and joint mobility mixed with traditional Chinese martial arts drills. Experience how learning how to relax and rooting through the ground is foundational for developing power in the body.

Part II.

Basic Kettlebell Drills (Swings, Cleans, Presses, and Others)

The advanced skills are built upon the basic movements. In this section the basics of kettlebell lifting are taught with an emphasis on body mechanics. Insights are provided as to how to more effectively brace the body for force production and reduction. Partner drills are studied to reinforce learning by understanding application of forces.

Part III.

Kettlebell Classic Combos

Routines using traditional techniques put together in powerful combinations. These classic combos provide a progression for advanced athletes and completely eliminate any dead time in your workouts. This part of the course will introduce streamlined, complete training combinations. If you are not smoked at this point, you will be by the time this section is over!

Part IV.

Questions and Answers

For each specific course the curriculum remains flexible and able to improvise based on the questions asked and the skill and retention level of the participants. At this stage, you have made it through the practice, and now is the opportunity to discuss theory, such as program design, assessment and other factors relevant to individualized training programs.

The Steve Cotter Workshop is more than a Kettlebell strength training seminar. This is a movement seminar, integrating skills from martial arts, qigong and assorted athletic endeavours. Steve has pulled together his years of experience and expertise to give you what he thinks is the best training methods.

You will leave the day with the skills and knowledge to maximise your training and get the full benefit from your time. There’s no fluff, hype or BS. Just rock solid training advice from a real master. Not only that – this is your chance to rub shoulders with a true legend in the fitness world. Steve’s a great guy and he’s open and willing to help you and answer any questions that you have.

Here’s How To Reserve Your Spot

If you’re ready to learn from one of the best in the business and discover the inside strategies for maximum fitness gains then head to Australian Kettlebells to register and pay online.

Date: Tuesday November 24th 2009

Cost: $250

If you want to order over the phone please call 1300 85 40 50 or email Australian Kettlebells for more information.

Please be quick as there’s only limited spaces available.

Reserve your spot today- this will sell out!