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The Complete Weekly Kettlebell Training Blueprint:

If strength and conditioning are equally important to you, the following weekly kettlebell training blueprint will serve you well.

Focus on strength twice a week and on conditioning twice a week.

Eg:

  • Monday – strength
  • Tuesday- conditioning
  • Wednesday- off
  • Thursday- Strength
  • Friday- Conditioning
  • Sat- Off
  • Sun- Off

Strength days:

On your strength days we recommend focusing on the classic compound lifts- the basics always work

For example focus on doing  presses, front squats and pull ups. Rest as needed to maintain good form. Ab work also belongs on the Strength days such as ½ Get ups, Ab wheels or hanging leg raises

An example strength session is Kettlebell clean and press, pullup and front squat ladders of 3 x (1,2,3)

Do all exercises in a slow circuit

Here’s how to complete ladders:

Round 1:

  • Kettlebell Press each side -1 rep 
  • Rest
  • Pullup- 1 reps
  • Rest 
  • Kettlebell Front Squat- 1 reps
  • Rest
  • Kettlebell Press each side -2 rep 
  • Rest
  • Pullup- 2 reps
  • Rest 
  • Kettlebell Front Squat- 2 reps
  • Rest
  • Kettlebell Press each side -3 rep 
  • Rest
  • Pullup- 3 reps
  • Rest 
  • Kettlebell Front Squat- 3 reps
  • Rest

Then repeat for two more rounds

Conditioning Days:

Focus on higher rep ballistics: swings, cleans, jerks etc

High rep in the context of Adaptive Strength training means 10-20. The conditioning effect will come from keeping rest intervals brief. This will drive up your heart rate and keep it there

Example sessions:

  • Kettlebell Swings 10 x 10

Or 

  • Kettlebell snatches 10 reps on the minute for 10-20 mins etc

There are many options you could plug into your strength or conditioning days but you get the idea

We have used the 2 + 2 template many times over the years. It works well and allows plenty of flexibility to suit skill level and your needs.

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SPECIAL HEALTH & FITNESS REPORT

I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.