KB Master Class 10/6 (Speed - Strength Focus) Activation 1. Arm Bar x 1:00 minute 2. FMS BW Warmup Dynamic Warmup (10 minute ) 1. Around the Body Pass x 30 sec r/l 2. Alternating Halo x 30 sec (use single leg for advanced progression) 3. Prying Goblet Squat x 30 seconds 4. Hand to Hand Swing x 1:00 minute 5. Clean + Press + Reverse Lunge + Single Leg Hold x 5 (3 reps) 6. Clean + Press + Reverse Lunge + Single Leg Hold x 5 (3 reps) 7. Snatch x 5 R (2 second hold up top) x 30 sec 8. Snatch x 5 L (2 second hold up top) 9. Reverse TGU to Standing + Overhead Marching x 10 seconds (transfer) 10. Reverse TGU to Standing + Overhead Marching x 1 (transfer) Set timer at 10 minutes Explosive - Clusters 1. Single DL + RDL + Clean x 1 2. Loaded Exchange x 2 (finish on same side) 3. Single Leg DL + RDL + Clean x 1 4. Loaded Exchange x 2 (finish on same side) 5 reps each side Power 1. 1 Arm Swing x 3 R 2. 1 Arm Swing x 3 L 3. 1 Arm Swing x 2 + 1 Snatch R 4. 1 Arm Swing x 2 + 1 Snatch L 5. 1 Arm Swing x 1 + 2 Snatch R 6. 1 Arm Swing x 1 + 2 Snatch L 7. 1 KB Snatch x 3 R 8. 1 KB Snatch x 3 L Strength (use light,medium,heavy KB’s) Set #1 1. Dead Clean + Hang Clean + BUC Hold x 1 r/l (light) 2. Dead Clean + Hang Clean + BUC Hold x 1 r/l (medium) 3. Dead Clean + Hang Clean + BUC Hold x 1 r/l (heavy) Set #2 1. Bottoms Up Clean + Press x 1 r/l (light) 2. Bottoms Up Clean + Press x 1 r/l (medium) 3. Bottoms Up Clean + Press x 1 r/l (heavy) Strength Endurance 1. Perform 1 Swing + 1 BUC + 1 Snatch R Alternate this circuit R + L for 3 minutes without putting down the KB!

KB Master Class 11/5 (Power Endurance Focus) Activation 1. ASLR + Hip Extension + Glute Bridge + Hip Abduction 2. Kickstand DL + RDL x 3 + Exchange + Row Hold x 5 sec Superset with 3 Swing R/L  3. 2 Foot Pogos x 20 sec 4. Heavy Goblet March x 20 sec 5. Prisoner Squat Hold heels elevated x 20 sec (narrow stance, chest up, super deep) 6. Single Leg Exchange x 3 R/L(landing heel) 7. Side to Side Pogos x 20 sec 8. Dead Clean + Rack March x 10 sec R/L 9. Lateral Lunge Hold x 10 sec R/L (heels elevated) 10. Double Single Leg Exchange x 3 R/L x 10 sec R/L (5 sec negative, heels elevated) 10. Alternating Pogo Hops x 20 sec 11. Snatch + Overhead Lockout March x 10 sec R/L 12.  Sport Split Squat Hold x 10 seconds (knees over toes, hee elevated) Explosive 1. Lateral Side Stepping KB Swing x 3 R/L 2. Lateral Knee Tuck + Land (progress to 1 ft) 3. 1 KB Hang Snatch 1 (use speed DL) - add Hang Snatch Jerk and Hang Split Snatch on subsequent sets Last set add in a continuous Knee Tuck x 7 seconds Power - Overhead Practice 1. Viking Press x 3 Superset with Bottoms Up Rotations 2. Jerk x 3 Superset with Arm Bars 3. Push Press x 3 Superset with Windmill 4. Strict Press x 3 After completion of all exercises, go thru a complex repeating the lifts and then alternating the lifts Strength Endurance Finisher 1. Perform 1 KB Snatch + Jerk R/L and 10 Hand to Hand Swings (4-6 sets; 15 seconds rest)

KB Master Class 11/10 Activation - Tabata 1. Pogos x 20 sec 3. Quadruped Hold 20 sec (use external cue) 4. Lateral Pogos x 20 sec 5. Quadruped 1 Inch Bear Crawls x 20 sec 6. Front to Back Pogo x 2 sec 7. Quadruped Hip + Shoulder Ext. 8. Alternating Pogos x 20 sec 9. Alternating Superman Hold x 20 sec R/L Dynamic Warmup Clean + Lunge Variations 1. RKC Clean + Front Lunge + Dead Clean + Lateral Lunge + Hang Clean + Reverse Lunge 2. 2 Arm Swing x 3 - HEAVY * 1st use one couplet at a time. 2nd set add hip Flexion. 3rd set go thru without putting it down 3x thru without putting the KB down Explosive 1. Dead Clean -+ Rack Squat Jump + RDL Drop to Clean 2. Single Arm Exchange x 1,2,3 * 1st use one couplet at a time. 2nd set add hip Flexion. 3rd set go thru without putting it down Power 1. 2 KB Swing + Hi Pull + Snatch + Push Press x 1

Kettlebell Master Class 11/15 (Energizing Session) Activation 1. Bottoms Up Screwdrivers 10 R/L 2. Bottoms Up Hold ASLR Hold + Hip Ext. x 5 R/L 3. Shoe Get Up x 1 R/L (10 second ISO at each step) 
Dynamic Warmup 1. Heiden Hops x 2 each way 2. 2 Arm Dead Stop Swing x 3 3. Heiden Hops x 2 each way (reverse the jump) 4. 2 Arm Swing x 3 Dynamic Warmup Circuit 1. 1 KB Clean + Press x 3 R/L 2. Prying Goblet Squat x 30 seconds (heels elevated last 15 sec) 3. Hand to Hand Swing x 30 seconds 4. Split Squat Hold x 10 sec R/L (heels elevated if possible) 5. Snatch x 3 R/L (5 second hold up top) 6. 1 KB RDL + SL - RDL Hold + Clean x 2 R/L 7. Hand to Hand Swing x 30 seconds 8. Jerk x 3 R 5 second hold in rack) 9. Jerk x 3 L (5 second hold in rack) Explosive 1. Tuck Jump and Land 3 x 1 2. Dead Snatch x 1 R/L (light kb) 3. Tuck Jump x 2 4. Dead Snatch x 1 R/L (medium kb) 5. Tuck Jump x 3 6. Dead Snatch x 1 R/L (heavy kb) Speed Strength 1. 1 Arm Swing x 3 R/L 2. 1 Arm Hi Pull x 3 R/L 3. Perform 1 Swing R/L, 1 Hi Pull R/L, 1 Snatch R/L
 Ladder that up to 3 each way. Work on driving the hips thru on the transfers Strength Practice 1. 2 KB SLDL x 3 R/L (tap and go) 2. 2 KB Clean + Press x 1 + 1 Front Squat 3. 2 KB SLDL x 2 R/L (use heavier kb’s, unload, big toe up on ecc) 4. 2 KB Clean and Press x 2 + 1 Front Squat 5. 2 KB SLDL x 1 R/L (6 sec con + 6 sec ISO + 6 sec ecc) 6. 2 KB Clean and Press x 3 + 1 Front Squat (5 sec pause) Strength Endurance 1. Squat Jump x 3 (focus on pushing hard thru the big toes, stick landing, heels up) 2. Squat Jump no Countermovement x 3 3. Continuous Squat Jump x 3 Use circuit format the 2nd time around

Coach Darius runs high level Zoom Kettlebell Performance Training Sessions three times a week for physical therapists, chiropractors, coaches, elite athletes and others looking to get to the next level of knowledge and performance. These sessions allow Coaches to hear and experience top information that will help them improve their clients and themselves. Training is based in “hardstyle” Russian kettlebell movements, but also include body-weight exercises and plyometrics. Darius is one of about a dozen people in the world with Dragon Door’s designation of Master RKC. When he speaks, people interested in training correctly listen. Training notes as well as Zoom audio and video downloads are shared with the group at the conclusion of the session. Dynamic Sports Performance (DSP) specializes in servicing the physical and non- physical training needs of elite athletes in the Washington, DC metro area. The goal of the company is to help clients develop explosive athleticism through removal of constraints, and implementation of efficient sport-specific movement patterns. The approach is multifaceted as the best of exercise science, sports medicine, leading edge skill training, mental conditioning, and nutrition is drawn upon. No other training facility in the DC metro area uses this all -encompassing approach. The DSP Training System was able to be created thanks to the research and data generated by some of the top performance coaches and medical clinicians in the world including Dragon Door, Dr. Charlie Weingroff, Dr. Mike Davis, Dr. Craig Liebenson, Mike Boyle, and Cal Dietz. Although the DSP Training System combines aspects of many practices and theories, its essence flows from the integration of Triphasic Training methods of University of Minnesota Strength Coach Cal Dietz with the principles of “Hardstyle” kettlebell training methods advanced by Dragon Door. That unique combination provides the foundation for creating superior results in the strength and sport performance world. Founder and owner Darius Gilbert is a national figure on the exercise-science, sport- performance, and strength training circuit. He is recognized nationally as one of the pre- eminent masters of kettlebells and regularly provides Russian Kettlebell Certification (“RKC”) classes and seminars attended by wide spectrum of inquisitive students including medical doctors, physio-therapists, doctors of chiropractic, as well as trainers and coaches. The efficacy of his programs for attaining peak-performance as well as rehabilitation is strong and sought after by those looking for more than can be found in typical fitness or sport-skill-training centers.

KB Master Class 12/22 (Speed - Strength Focus) TGU ISO WORK 1. TGU to Elbow x 1 3. Pogo x 20 sec 4. Suitcase March x 10 r/l 5. TGU to Palm x 1 (7 sec iso, heavy) 6. Side to Side Pogos 7. Rack March x 1 sec r/l 8. Front to Back Pogos x 20 sec r/l 9. TGU to Sit Thru x 7 sec r/l 10. Bottoms Up March x 10 sec r/l Dynamic Warmup 1. 1/2 Kneeling Arm Swings x 7 sec r/l 2. 2 Arm Swing x 3 3. Marching x 10 sec (hands on hips, overhead) 4. 2 Arm Swing x 3 5. A - Skip 6. A Run/High Knee Run x 10 sec 7. 2 Arm Swing x 3 7. Single Leg Exchange x 1 -2 each way 8. 2 Arm Swing x 3 9. A - Skip with Exchange x 7 sec (stumbling affect) Explosive 1. Heavy Goblet x 5 (ATG, prime CNS) 2. Speed Kickstand DL x 1 (heavy, front heel elevated) 3. Single Leg Pogo Matrix x 10 sec r/l 4. RDL to Single Leg Clean x 1 r/l (medium) 1st KS - foot flat, 2 + 3 heel elevated) 1st time thru - front to back SL, 2nd - lateral 3rd both for time Power 1. 2 KB Dead Clean + Push Press 4 x 1 Strength Circuits 1. 2 KB Front Squat with Pause x 1 (heavy) 2. 2 KB Clean and Press x 1 (heavy) 3. 2 KB Suitcase Reverse Lunge x 1 r/l (heavy) Go thru 3x Strength Endurance 1. 1 KB Swing + Snatch Combo (alternate for 5 reps r/l, RKC testing KB or heavier Cool Down Hi/Lo KB Windmill x 3 r/l

Kettlebell Master Class 1/19 (Speed - Strength Focus) Activation - Training Foot Positions - Assess the Athletes Posterior Chain 1. Walking Forward + Backwards on Heels 2. 1/2 Kneeling Alternating Halo - Split Squat Halo + Single Leg Halo (go thru 2x) 3. Side Standing Leg Swings 4. Loaded KB Glute Bridge (3 foot position x 2 each) 5. Lateral Leg Swings x 10 each (make sure to stay tall) 6. Deadlift Matrix (Conventional (2 sets) Suitcase (1 set) x 2 each, playing with foot position -strength - power - speed) 80 - 120% for strength, 55 -80% for power, 25 - 40% for speed 3. 1/2 Kneeling Press, Split, single Leg 4. Prying Goblet, Spiral Hips, Heels Elevated 5. 2 Arm Swing x 4, 1 Arm Swing x 2+ 2, Side Stepping Swing x 4 total Dynamic Warmup - All Band Resisted 1. Band Resisted A - Skip 2. Band Resisted A - Run 3. Band Resisted C - Skip (alternating) 4. Band Resisted Lateral Shuffles x 7 seconds each way 5. Band Resisted Lunge Matrix with Hip Flexion x 3 each way 6. Band Resisted SLDL x 3 (pulling into valgus) 7. Broad Jump x 3 (mark each jump, load arms) Explosive - 3 Lifts - Train Foot Positions 1. Dead Snatch + Hang Snatch 3 x 1 + 1 (narrow stance) 2. 2 KB Dead Squat Clean + Jerk 4 x 1 (power stance) 3. 2 KB Front Squat 4 x 2 (wide, strength stance) * Perform 1 Power Snatch 80% x 1 r/l after the previous work sets. French Contrast Complex 1. Goblet Squat Iso x 7 sec r/l (knees over toes, squeeze big toe) 2. Single Leg Pogo Matrix x 7 seconds r/l 3. Band Resisted KB Swing x 3 - 5 4. Loaded Single Leg Exchange x 2 r/l Cool Down - Strength TGU Practice 3 TGU to Bridge (light load) 2 TGU To Palm (medium load) 1 TGU to Forearm (heavy)

Kettlebell Master Class 2/4 (Strength Focus) Activation 1. ASLR Hold x 3 + Hip Ext x 3 (3 sec hold) 2. Quadruped Matrix (naked foot + hand, shoulder + hip ext, Superman hold) 3. KB Arm Bar x 45 - 60 seconds 4. 1/2 Kneeling + Split Stance + SL press 5. Dead Stop swing x 3 - 5 Dynamic Warmup - Clean + Lunge Matrix 1. RKC Clean + Front Lunge ISO (Hip dominant) x 7 sec - transfer KB 2. DEAD clean + Lateral Lunge ISO x 7 sec - transfer KB 3. Hang Clean + Reverse Lunge (Sport - knee dominant) Explosive - Side View look at the feet 1. Prisoner Squat Jump + Land (no arms) 2. 1 KB Dead Hi Pull x 2 3. Vertical Jump x 2 (reach for the sky) 4. 1 KB Dead Snatch x 1 r/l 5. Loaded Goblet Squat Jump x 2 (No CM) Strength Lower Body 1. 2 KB Front Squat x 1 (PERFORM IN 1 SEC, MEDIUM) 2. 1/2 kneeling INLINE lift hold x 1 (7 sec) 3. 1 Arm KB Swing x 2 r/l 4. 2 KB Front Squat x 1 (PERFORM IN 1 SEC, MEDIUM) 5. 1/2 kneeling lift hold x 1 (7 sec, front heel up) 6. 1 Arm KB Swing x 2r/l 7. 2 KB Front Squat x 1 (PERFORM IN 1 SEC, MEDIUM) Upper Body - Skill Acquisition Complex 1. Snatch + Viking Press + Jerk + Strict Press x 1 r/l
 Go thru 2x. Minimize the rest periods on the 2nd set

Master R.K.C. Darius Gilbert is a nationally known strength trainer who works with young athletes to help them achieve maximum athleticism, health, and peak-performance within their chosen sport. Darius believes that age-appropriate, load-bearing protocols centered around the use of the kettlebell is an antidote to sedentary modern culture. In 2012 he founded Dynamic Sport Performance, located in Old Town Alexandria, because he loves to take high-level information and place it into an easy to understand message that helps young people feel great, move well, and achieve their dreams. As a young athlete growing up in Alexandria, Virginia, Darius was a top performer and still holds the records as the all-time scoring leader in basketball and football at Episcopal High School where he was inducted into the hall of fame. He later went on to play football at The University of Virginia. Darius regularly leads workshops attended by doctors, physical therapists, trainers, and coaches from across the country. He collaborates with trainers from professional sports teams including the Philadelphia 76ers, L.A. Clippers, Oklahoma City Thunder, and Arizona Diamondbacks.

Kettlebell Master Class 2/18 (Strength Endurance Focus) 1. Around the Body Pass x 30 sec r/l 2. Alternating Single Leg Halo x 30 seconds r/l 3. Prying Goblet Squat x 30 seconds 4. Hand to Hand Swing x 1:00 minute 5. Clean + Press + Reverse Lunge + Single Leg Hold x 5 (3 reps) 6. Clean + Press + Reverse Lunge + Single Leg Hold x 5 (3 reps) 7. Snatch x 5 R (2 second hold up top) x 30 sec 8. Snatch x 5 L (2 second hold up top) 9. Reverse TGU to Standing + Overhead Marching x 10 seconds (transfer) 10. Reverse TGU to Standing + Overhead Marching x 10 seconds Explosive - Side View look at the feet 1. Prisoner Squat Jump + Land on 1 ft 2. 1 KB Single Leg Dead Clean x 2 r/l 3. MB Vertical Jump x 2 (reach for the sky) 4. 2 KB Dead Snatch x 1 r/l 5. 2 KB Squat Jump x 2 (No CM) Power Complex (3 sets) 1. 2 KB Jerk + Split Jerk R + Split Jerk L Strength Endurance 1. 1 Arm KB Swing 10 x 3 r/l (100%) Take 10 seconds rest in between sets