Perfecting the Press! How to Maximize Your Performance in the Kettlebell Military Press By Kenneth Jay Master RKC Perfecting the Press! How to Maximize Your Performance in the Kettlebell Military Press By Kenneth Jay Master RKC Copyright 2010, Kenneth Jay, A Dragon Door Publications, Inc production All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 487-2180 • Fax: (651) 487-3954 Credit card orders: 1-800-899-5111 Email: [email protected] • Website: www.dragondoor.com This edition first published in September, 2010 No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. ZHealth, R-Phase, I- Phase, S-Phase, and T-Phase are registered trademarks of ZHealth Performance Solutions, LLC. Printed in China Book design, and cover by Derek Brigham, Site: www.dbrigham.com • (763) 208-3069 • Email: [email protected] Photography: Hanne Paludan Kristensen Makeup: Amielin Nannestad DISCLAIMER: The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. Digital book(s) (epub and mobi) produced by Booknook.biz. Dedication To my sons. You give me the strength to carry on. —Table of Contents— Foreword: by Brett Jones Foreword: by Dr. Eric Cobb Preface How to Read This Book Acknowledgments Chapter 1: Knowledge of the Kettlebell Military Press Eleven Axioms You Should Know Some Advanced Stuff In a Perfect World Chapter 2: Using the Latissimus Dorsi (the Lat) Correctly in Your Presses Three Reasons the Lat Makes Your Presses Stronger When Used Correctly Chapter 3: Reinforcing Your Press Position: Integrating the 11 Axioms Chapter 4: Plateau Breaker 1: Center of Gravity Elevation How to Do It Why It Works Warning Chapter 5: Plateau Breaker 2: Center of Gravity Depression How to Do It Why It Works Chapter 6: Plateau Breaker 3: Upper-Body Plyometrics How to Do It Why It Works Warning Chapter 7: Plateau Breaker 4: Overcoming Isometrics How to Do It Why It Works Chapter 6: Plateau Breaker 5: Band and Chain Press How to Do It Why It Works Warning Chapter 9: Plateau Breaker 6: Wobble Board Press How to Do It Why It Works Warning Chapter 10: Plateau Breaker 7: Contralateral Reflex Press—Power Rack How to Do It Why It Works Chapter 11: Plateau Breaker 8: Contralateral Reflex Press—Band Pulldown How to Do It Why It Works Chapter 12: Plateau Breaker 9: Dead Start Sticking Point Press How to Do It Why It Works Chapter 13: Plateau Breaker 10: Microshock-Yielding Isometrics How to Do It Why It Works Warning Chapter 14: Understanding the Parameters Intensity Volume Density Fatigue Index (FI) Chapter 15: Using the Fatigue Index under Diverse Conditions Example 1 Example 2 Chapter 16: Relationships between Parameters: Fitting in the Fatigue Index Intensity and Volume Cycling and Rotation Choosing a Parameter Focus Hypertrophy Chapter 17: More on Fatigue Scientific Explanations of Fatigue Nonscientific Explanation of Fatigue Training with Fatigue Tripod of Power Chapter 18: Press Facilitation Turkish Get-Up Facilitation Training How It Works How to Do It TGU Training Methods for Improving the Press Epilogue: Unconscious Competence versus Cognitive Understanding Bonus Chapter: My Favorite Specialization Program Programming for the Kettlebell Military Press Frequently Asked Questions About the Author Consulted Works Index Foreword by Brett Jones Master RKC, CSCS, CK-FMS I have to admit that as a child, my favorite comic book character was Thor, the Viking God of Thunder. In fact, I was a bit of mythology buff, and Thor captured my attention. He epitomized strength, and strength was already a fascination of mine. Thor showed the way, as no one could handle his hammer. That was the ultimate demonstration of his strength, and it became a driving force in my own quest for strength—to do what others could not. Fast forward a few (OK, more than a few) years. I am teaching at an RKC course in Minneapolis, Minnesota, and I have the chance to meet a real-live Viking: Kenneth Jay. Kenneth looks the part of a Norse figure of mythology. And strong is an understatement when you are describing a 6- foot-plus individual with long arms who casually does pull-ups and military presses with the Beast (a 106 lb kettlebell). But combined with that strength is an intelligence to match. Kenneth is a researcher and scientist. In my mind, he is the embodiment of the warrior/poet whose virtues societies extolled in years past. I am pleased to say that the Viking is now my friend and colleague, and in the book you are now reading, Perfecting the Press, he has laid out what I feel will generate a next-step evolution in strength training. Even if you have no interest in increasing your military press (why, I don’t understand, but to each his own), the concepts in this book are powerful and the fatigue index of looking at density and fatigue (and their relationship) is unique and innovative. Not only does Kenneth break down the essentials to a perfect press, but he also provides 10 innovative drills for shattering plateaus. Whether it is simply stacking two kettlebells in one hand for manipulating the center of gravity or showing how to take advantage of hard-wired reflexes, Kenneth’s pursuit of strength allows us to stand on his shoulders (pun intended). Breaking down the importance of the latissimus dorsi to pressing is another area where Perfecting the Press succeeds very well. Combining science and practical application, Kenneth reveals in Perfecting the Press principles and techniques capable of assisting you on a journey of strength. This is an intelligent journey based in science and field tested in the Iron Pit. Now read, learn, and apply. Strength is waiting for you! Foreword by Dr. Eric Cobb Z-Health Performance Solutions, LLC I n Perfecting the Press, Kenneth Jay has successfully combined the hard science of elite performance with an immensely practical training protocol that will make your performance soar. Perfecting the Press will take you on a journey into the physiology of strength mastery that leaves you anxious to read and absorb every page, because every concept can and will make you stronger. From world-class technique development to neuroscience to hyperprecise workout programming skills, Perfecting the Press has it all. Kenneth has written a book that very few people could. Every page demonstrates his understanding of the science of strength as both a researcher and a world-class athlete who has actually applied these methods to his own strength development. Read this book. Study it. Apply the information, and prepare to blow away every pressing record you have ever set!