Your Foolproof Guide to Training (Issue 1.2)

[ngie]

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 log results. No more scouring the internet or subreddit for the perfect plan, just load up this post and start training FOR FREE.

Each week we will post the strength and conditioning sessions as well as links (at the bottom) to previous sessions. When you complete one of the sessions, please return and comment so you can record your results and others can learn from what you did!

We recommend "saving" this post so it's easy to find later when you want to do the sessions or fill out the training log.

As always, if you have questions about the training, please write us in the comments and we'll get back to you!

We hope this helps you have an awesome week of training!

-P&R

P.S. - If you're enjoying this training or want to check out more advanced programs, you can see more at our website HERE.

Warm Up​

Prior to training we recommend warming up with this video:

The Most Awesome Warm-up Video Ever!

If you are warming up for a conditioning session, we recommend spending 10 minutes gradually elevating your HR from resting to MAF HR (calculated by 180 minus your age).

Strength Sessions​

Week 2 Strength

For these sessions, the numbers represent the total number of REPS for the day.

Using the table in column 1, perform sets at the suggested intensity (RM), within the given rep range (Reps/Set), until you reach the DAILY TOTAL.

In this case, on Day 1, you will perform rows in sets of 2-4, using a weight that would be challenging for 5 reps (5RM). Repeat until you hit the total for the day, 13 reps.

You will also perform presses, in sets of 3-6, using a weight that would be challenging for 8 reps (8RM). Repeat until you hit the total for the day, 25 reps.

The first session thus, might look like this:

• 2,4,3,4 row 48kg
• 3,6,3,6,3,4 press 40kg

Conditioning Sessions (Power Repeats)​

Week 2 Conditioning

For these sessions, the numbers represent the total number of REPS for the day. Round up or down where necessary.

Perform intervals as organized below until you reach the DAILY TOTAL.

• 5 reps (or 8 seconds work) / 40-56 seconds rest
• 10 reps (or 15 seconds work) / 75-105 seconds rest

Each interval should feel challenging, roughly an RPE of 7 or 8 out of 10.

So to break down the first day, you would perform either:

• 20 rounds of 5 reps with 40-56 seconds rest between rounds

OR

• 10 rounds of 10 reps with 75-105 seconds rest between rounds

For conditioning, we suggest using one of the following skills:

• 2H Swings
• 1H Swings
• Snatches
• High Pulls
• Double Cleans, Snatches, or Swings
• Jerks

Prior Sessions and Training Log Links​

Week 1 Sessions

Strength Sessions Log

Conditioning Sessions Log

 

[faithinmet]

@ngie Thank you, Rachel and Patrick, for posting all this stuff for us free of charge!

Folks like you are the reason this sub is so awesome.

 

[ngie]

@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!

 

[ngie]

Strength Sessions Log

 

[ngie]

Conditioning Sessions Log

 

[myriamdo78]

@ngie Thanks for the guides. So the primary difference for week 2 is increasing the reps?

 

[ngie]

@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 training structure.

Lots to explore in the future!

 

[blessme32]

@ngie How would you combine barbells and kettlebells together into a training programme?

 

[ngie]

@blessme32 Great question!

Any movement in the strength plan can be performed with either implement, kettlebell or barbell.

The key is getting the intensity right. For example, maybe your 5RM press with kettlebells is 2x32kg and maybe with a barbell it’s 135lbs.

If you can get the loads/effort level on target then the tool you use doesn’t really matter.

Let us know if you want further explanation!

 

[blessme32]

@ngie Thanks!

 

[veevalaveeda]

@ngie Mods please sticky this posttt

 

[juliia]

@ngie Fool here. "RM" Is rep max, correct?

 

[ngie]

@juliia Yes!