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Cheers, r/kettlebell! Welcome to the 12th issue of our weekly "done for you" training program! This week will end the current block of Strength Work and Power Repeats. The next block will be geared toward Hypertrophy, where we will introduce Ladders, and Power Intervals. Wahoo! We made these...

@myriamdo78 Correct! On a week to week basis we are planning to use primarily volume changes. Though you could change the training movements if you wanted to (swings last week, snatches this week). On a month to month basis we will modify intensity, volume, frequency, movement selection, and...

Day 1

Conditioning Sessions Log

Strength Sessions

Strength Sessions Log

@hiddenone46 This plan is a strength based plan so it only targets the 5 and 8RM zones. But we have tons of plans on our site that work 5-20RM zones. 😃

@tristana Great question! We’re actually working on a training plan for this exact situation. You’ve got two options: Depending on other equipment you have access too you can substitute any other movement. If you have barbells, you would do the barbell versions. If not, you could use...

@faithinmet Thank you for your kind words! Our goal here is to provide a resource that makes it easy to pick up your bells and get to work. The more often folks do that, the more success they will have!

@tristana Welcome! We usually recommend resting as needed. That could be anywhere from 1-5 minutes, but I would only do 5 minutes if you felt like the set was an enormous effort.

Cheers, r/kettlebell! Welcome to the second issue of Your Foolproof Guide to Training! This post series is meant to help subreddit members establish basic strength and conditioning abilities with their kettlebells by laying out organized training sessions every week and providing a place to...

@dawn16 Right now our own training plans are different from this particular post but not by much. You could add more accessory work with lighter weights and/or add cardio for 20m+ per session

@chanhhobieu You can get lifetime access to the whole library and its future updates with just one purchase now👊

@myriamdo78 On any of the days you can swap pull ups for rows and dips for presses. In future posts we will add more movements. With the jump rope you could either do steady state work or if you wanted to get creative you could do speed work with the same structure as the conditioning

@superzorou You got it! Hope to see you again in next week’s post 😁

@dither In the beginning we recommend folks try using the listed range and feeling it out set by set. Though once we started using ladders we never really went back 🤣

@theweebabyjesus CARs are Controlled Articular Rotations! They are slow, larger ROM joint circles meant to help you use your entire available ROM. We made a deeper overview video on them here

@m2j9 Good question! This depends on the lifting history of the female and their physical size. Most of our ladies are trying to strict press 12-16kg for 5 reps as their first benchmark. There’s a few who can get 18-20kg for 1-3 reps. Takes a lot of time and consistency! Ballistics they can...

Day 2

Day 1