Cheers, r/kettlebell!
Welcome to the third 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 get lifetime access to our entire training library at our website HERE!
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).
https://preview.redd.it/vnauxcko25x...bp&s=2509403afad87293365c74ebf5cba4938e2d2978
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:
For these sessions, the numbers represent the total number of REPS for the day. Round up or down where necessary.
https://preview.redd.it/qcg51fjs25x...bp&s=3358e906e1f6762bc715a0dd9c5c3d214ecb2a7a
Perform intervals as organized below until you reach the DAILY TOTAL.
So to break down the first day, you would perform either:
Week 1 Sessions
Week 2 Sessions
Strength Sessions Log
Conditioning Sessions Log
Welcome to the third 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 get lifetime access to our entire training library 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
https://preview.redd.it/vnauxcko25x...bp&s=2509403afad87293365c74ebf5cba4938e2d2978
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:
- 2,4,2,3,2,4 row 48kg
- 3,6,3,6,3,6,5 press 40kg
Conditioning Sessions (Power Repeats)
For these sessions, the numbers represent the total number of REPS for the day. Round up or down where necessary.
https://preview.redd.it/qcg51fjs25x...bp&s=3358e906e1f6762bc715a0dd9c5c3d214ecb2a7a
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
So to break down the first day, you would perform either:
- 25 rounds of 5 reps with 40-56 seconds rest between rounds
- 12 rounds of 10 reps with 75-105 seconds rest between rounds (and one final set of 5)
- 2H Swings
- 1H Swings
- Snatches
- High Pulls
- Double Cleans, Snatches, or Swings
- Jerks
Prior Sessions and Training Log Links
Week 1 Sessions
Week 2 Sessions
Strength Sessions Log
Conditioning Sessions Log