30-DAYS TO STRONG

The information found in this manual is for educational purposes only; people reading this manual should realize that there is risk involved with any type of physical activity and they should contact their physician before participat-ing. Anyone who is about to partake in the program mentioned in this manu-al should be aware that any of the exercises mentioned could be potentially dangerous if not performed correctly. Hardstyle Kettlebell MTL assumes no liability for injury; this is solely an educational manual to guide those individ-uals who are healthy and proficient enough to handle the demands of this program.

Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, record-ing or any information storage and retrieval system by anyone except for the purchasers for their own personal use. This manual may not be reproduced in any form without the express written consent of Hardstyle Kettlebell MTL.

For more information, please contact:Hardstyle Kettlebell Montreal4684 Sources Blvd., Suite 003Dollard-des-Ormeaux, Quebec+1 514-942-0467

Email:louka@hardstylekettlebell.ca

Web:www.HardstyleKettlebellPro.comwww.HardstyleKettlebell.ca

Facebook | https://www.facebook.com/hardstylekbmtl

Twitter | https://twitter.com/LoukaKurcer

Instagram | https://instagram.com/kettlebeast

YouTube | http://www.youtube.com/channel/UCoxkEdc-LOCiqcViSFRmktA

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THE NEW SCHOOL OF STRENGTH

Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.

Page composition by MegaMad

30-DAYS TO STRONG

Louka Kurcer lives by the StrongFirst code. His training is based on the belief that strength and proper movement fixes almost everything. He trains and teaches with a min-imalist, yet highly effective, approach. He is considered an expert in the practice of “hard-style” kettlebell, flexibility, and bodyweight strength training within the fitness commu-nity.

Louka’s attitude can be compared to that of an old-time strongman and a martial artist. He challenges his students to have a mindful approach when it comes to training: “Prac-tice, don’t workout”. He is about the underly-ing principles, not just the tools. “An exercise has greater value if it is done with quality and purpose. That is how we build real, long last-ing strength and resilience for life.”

He believes strength and flexibility training should be a lifestyle and advocates being

able to train anytime and anywhere. “A ket-tlebell can replace an entire gym…” he says, “…but if you don’t have one available, you can still get very strong using just your own body.” That is true independence.

Louka currently teaches StrongFirst Kettle-bell and Bodyweight user courses, as well as Flexible Steel certifications across Canada. He is also the proud owner of Hardstyle Ket-tlebell Mtl, his own “school of strength” in the Montreal area, where he teaches. When he is not swinging a kettlebell or putting heavy weights overhead, he pursues his other pas-sion of art in the form of painting and draw-ing.

For more information on courses, certifica-tions, or training questions, please contact: louka@hardstylekettlebell.ca .

OWNER/HEAD TRAINER, HARDSTYLE KETTLEBELL MTL

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30-DAYS TO STRONG

WHY CARRIES?Carrying heavy objects is primitive, it’s in our DNA. Our ancestors worked with their hands and built empires. They worked and lived by pushing, pulling, lifting and carrying heaving things. Carrying builds toughness, character and grit. It builds a STRONG body and mind.

THE OLD TIME STRONGMEN

The great strongman Goerner, said that the three tests to gauge a man’s strength were: how much he can lift off the ground, how much he can put over your head, and how much weight he can walk with.

“I saw Arthur Giroux in a contest, walk fifteen feet with a bar bell weighing 657 pounds, before his fingers were straightened. Giroux and Goerner would make a great pair in such a contest, as both have powerful hands and fingers, and have so far proven themselves the greatest men in the world on such feats of strength.”

From George F. Jowett, The Key to Might and Muscle, 1926

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30-DAYS TO STRONG

Carrying will build an iron grip and rock-solid abs. Not only that, but it is probably one of the most USEFUL feats. Gray Cook named Carries his #1 most function-al exercise, because they build work capacity, improve endur-ance, core stability and posture all at once.

“The two easiest way to get stronger overall: ab work and grip work,” stated Pavel Tsatsouline. “It’s ridiculous how easy it is to increase your strength by doing anything but these two things.”

That is what this is all about. Without further ado, here is the plan.

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THE TWO EASIEST WAYS TO GET STRONGER OVERALL: AB WORK AND GRIP WORK.

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30-DAYS TO STRONG

WHAT THIS MANUAL IS NOTknowing is half the battle

TEST YOUR STRENGTH: YOU WILL BE PERFORMING 2 TESTS

TEST #1 | FARMER’S CARRY

BEGIN by TESTING your Farmer’s Carry for time and go for a walk.

STEP #1: Pick up a pair of medium /heavy Kettlebells by performing a “Suitcase style” Deadlift.

STEP #2: Go for a walk.

STEP #3: Time yourself and stop strong and before failure. If you sur-pass 90 seconds, start the program with the next size kettlebells up.

Watch this video see exactly how you should

perform the carry:youtu.be/gdHfmsq1_Ls

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30-DAYS TO STRONG

WHAT THIS MANUAL IS NOTknowing is half the battle

PERFORM THIS REST SET IN BETWEEN THE TWO SETS.

REST SETAfter performing the Farmer’s Carry Test and BEFORE performing the 6-Point Carry Test, rest and per-form some Kettlebell Pullovers and Bretzels drill for 5-10 minutes.

KETTLEBELL PULLOVERS

BRETZEL STRETCH:

3-5 breaths per side

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30-DAYS TO STRONG

WHAT THIS MANUAL IS NOTknowing is half the battle

AFTER PERFORMING THE REST SET, COMPLETE TEST #2

TEST #2 | 6-Point Carry

Choose a medium size kettlebell (8-10RM for Military Press) and perform the 6-Point Carry continuously for time, without setting the kettlebell down. If you surpass 10 minutes, start the program with the next size kettlebell up.

STEP #1: Choose a medium size kettlebell (8-10RM for Military Press).

STEP #2: Perform the 6-Point Carry continuously for time, without setting the kettlebell down.

STEP #3: If you surpass 10 minutes, start the program with the next size ket-tlebell up.

Start on your non-dominant arm in the *overhead “lock-out” position. Go for a walk while maintaining the integrity of you posture and making sure your elbow stays locked. Once you cannot keep it, pull the kettlebell down into the **“Rack” position and continue walking.

Once you cannot sustain that, go into a Suitcase carry (by your side) and continue walking. After that, before your grip gives out, switch to the other arm returning in the overhead position. Then Rack, then Suitcase. Keep alternating arms until the end of the given time.

*Keep a locked elbow and straight wrist overhead. If you do not have the required mobility to do over-head work, replace it with a “Rack” Carry. **Keep a straight wrist and tight elbow in the rack position.

*Make sure that you have adequate mobility and that you can comfortably reach overhead before per-forming

Watch this video see exactly how you should

perform the carry:youtu.be/-j6kjOsrPBc

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30-DAYS TO STRONG

EQUIPMENT1- 2 or more kettlebells

DIRECTIONSUse this plan by itself or as an “Add-On” to your current program. Use it as “conditioning” if you are already lifting heavy. If you are currently focusing on mainly Swings and Get-Ups, do the FULL PLAN instead.

Time your Farmer’s Carry and 6-Point Carry for your baseline for the program as outlined above. Each day, alternate Timed Sets in MINUTES (see chart below) of Loaded Carries (A and B). Each set should be done @ approx. 7RPE (Rate of perceived exertion).

A: Double Kettlebell Farmer’s Carry (you may alternate, Light-Medium-Heavy Carries, provided you have enough kettlebells).

B: Six-Point Carry: start on your non-dominant side.

TIMED SESSION CHARTAfter week 4, rest a few days and retest your Farmer’s Carry and 6-Point Carry.

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30-DAYS TO STRONG

EQUIPMENT1- 2 or more kettlebells

DIRECTIONSYou will have as your Main Lifts: Farmer’s Carry and 6-Point Carry. Keep them into your program and choose Hybrid lifts that includes both of them. Exam-ple: Clean and Press + 6- Point Carry or Suitcase Dead-lift + Farmer’s Carry.

Choose between 3-6 lifts (*according to your level) and plug them into the A – B – C Template. You may keep them the same during the entire program or use a variety of the same lift.

Each day alternate sets of 1 or 2 Carries/Hybrids Lifts for the prescribed time (in MINUTES), use Hybrid Car-ries. See chart below.

When performing this program, have an “Easy Strength” mindset. Lift HEAVY but not always hard. You will have better results and you will be able to con-tinue the next day. Each set should be done @ approx. 7RPE (Rate of perceived exertion).

After week 4, rest a few days and retest your baseline Farmer’s Carry and 6-Point Carry.

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30-DAYS TO STRONG

MAIN LIFTSInclude these in your HYBRIB CARRIES:• Farmer’s Carry• 6-Point Carry

HYBRID CARRIESChoose 3-6 lifts one or two from each category according to your level of skill.

PUSHTGU + Overhead Carry

TGU + 6-Point Carry

TGU to Rack Carry

TGU w/Sandbag to Shoulder Carry

Military Press + Over-head Carry

Military Press + Rack Carry

Military Press + 6-Point Carry

See-Saw Press + Carry

Bottom-Up Press + Carry

PUSHSuitcase Deadlift (1-2 KBS) +

Farmer’s Carry

Single-Leg Deadlift (1-2 KBS) + Farmer’s Carry

Two-Arm Swing + Goblet Catch + Carry• One-Arm Swing + Clean +

Rack Carry

Double Kettlebell Swing + Clean + Rack Carry

Single or Double KB Clean + Rack Carry• Snatch + Overhead

Carry

Bottoms-Up Clean (1-2 KBS) + Carry

Sandbag Clean + Carry

SQUATGoblet Squat + Carry

Side Rack Squat + Carry

Double KB Front Squat + Rack Carry

Bottom-Up Squat (1-2 KB) + Carry

Sandbag Front Squat + Carry

Pistol Squats + Carry

HYBRID COMPLEXESCombine 2 Hybrid Lifts into a complex. Invent your own! Be creative!

HYBRID COMPLEX EXAMPLESTGU + Snatch + Overhead Carry + Reverse TGU

Sandbag TGU + Squat + Carry + Reverse TGU

See-Saw Press + Carry + Double Kettlebell Swing

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30-DAYS TO STRONG

REALISTIC REPS/TUT FOR THE PROGRAM:

EXAMPLES FOR PROGRAMMING:

TIMED SESSIONS CHART:

When Programming, avoid redundancy and muscle group overlap. Do not pair two lifts from the same category. Post your questions in the Facebook group. Have fun and HAPPY CARRIES!

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