programming

There are some tables in here to illustrate the principles. Feel free to skip past them. Motivation I’m bad at freestyling rest times. I need a timer, or I’ll just sit around for minutes, regardless of how easy the set was. Too much thinking, to little doing. The main sources of inspiration...

I've been kettlebelling for 3+ years, but my main sport is distance running (5-6 days a week, between 25-60 miles). I've run the Simple program (not Sinister yet) to go from 12kg to 20kg. I'll alternate with a month or two of including the other basics—e.g., clean 5/5 x 10; press 5/5 x10; goblet...

So I’ve been doing a pretty intuitive rep/set scheme as a way to build up my total volume of kB swings over time. I’m currently doing a pretty basic upper/lower split 3x per week and doing in swings on all my off days. I have been increasing my volume with just basic math with a goal of...

Since the workout gained some traction last couple of weeks, below is the original as outlined in Tactical Barbell II Conditioning by K.B. There are a lot of kettlebell HIC´s in the book and is well worth a buy!

Hey everyone, Here’s my situation: I’m in my late 30s New dad (5 months in) Not new to exercise. I’ve always been relatively fit. I’ve lifted weights, done some distance running, and played sports. My main sport these days is tennis Main goals include all around fitness, stay injury free, and...

Looking for advise. Thanks

Background: Training frequency: 3/4 days in the week Competition: May Current: Can go up to 6 mins at 6-7rpm with 16kg bells Past: DFW with 1x24kg, Long Cycle of Death with 1x24kg, SBD with some more exercises focused on hypertropy at gym(a year ago). Location: Garage Equipment: 2x Adjustable...

I am rowing a Concept 2 RowErg three times every week. How should I supplement with KBs? A) Just simple and sinister (with an added press) B) Just DFW C) ABA BAB where I run SS and DFW every other KB workout I feel like the mix (C) might dilute the effect of the KB sessions. B doesn't have any...

Someone asked for a free long-term program last wk. We post ours for free anyway on Instagram Stories anyway so here ya go. It doesn't have a name, maybe one of you can name it, I just call it lifting lol. This is nearly identical to what we're currently doing in class. I workout with class, so...

TL;DR - solid, free program with significant strength gains. Eat better if you want to actually lose weight. Here's another DFW review. Unlike many of the other reviews here, I did a bad job of tracking progress in any sort of visual way. What I did Used 2x32kg kettlebells Trained fasted most...

Hi Guys! I've been doing F45 for about a year and have really enjoyed the kettle bell exercises in some of the sessions. Therefore I've been trying to research and educate myself on developing a program for home around some of the fundamental exercises; TGU's, C&P, Swings, Snatch and Squats. I...

Cheers, r/kettlebell! Welcome to the first issue of Your Foolproof Guide to Training! Edit 1/23/23: This particular post will now serve as the primary index with links to all the programs (scroll to the bottom for links to all weeks.) This post series is meant to help subreddit members...

Grow, Bleed or Break I dreamed this up after 12 weeks of Neupert MKM plans using double 24kg bells. Those were hard on the lungs, endurance and sweat glands (at least after week one ramp ups). I missed heavier weights. A lot. Prior to that I’d done a version of DFW remix with 32kg bells...

Longtime lurker, first time poster. My name is Roy and I do kettlebells. :) What follows is my self-designed protocol for building a more "manly physique" -- that I've been running for the last 3 months to good results. \"Manly Physique!\" [note: my tongue is planted firmly in my cheek in...