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 establish basic strength and conditioning ability by laying out organized training sessions every week and providing a place to log results.
Each week we will post the strength and conditioning sessions as well as links (at the bottom) to comments inside the post so you can record your results.
No more scouring the internet or subreddit for the perfect plan, just load up this post and start training FOR FREE. We recommend "saving" this post so it's easy to find later when you want to 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 style of training or want to check out advanced programs, you can see more 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).
Week 1 Strength
For these sessions, the numbers represent the total number of REPS for the day.
Using the table in column 1, you will 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, 9 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, 20 reps.
The first session thus, might look like this:
Week 1 Conditioning
For conditioning, we suggest using one of the following skills:
Perform intervals as organized below until you reach the DAILY TOTAL.
So to break down the first day, you would perform either:
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 establish basic strength and conditioning ability by laying out organized training sessions every week and providing a place to log results.
Each week we will post the strength and conditioning sessions as well as links (at the bottom) to comments inside the post so you can record your results.
No more scouring the internet or subreddit for the perfect plan, just load up this post and start training FOR FREE. We recommend "saving" this post so it's easy to find later when you want to 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 style of training or want to check out advanced programs, you can see more at our website HERE.
Month 1 Week 1
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 1 Strength
For these sessions, the numbers represent the total number of REPS for the day.
Using the table in column 1, you will 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, 9 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, 20 reps.
The first session thus, might look like this:
- 2,3,4 row 48kg
- 3,5,3,5,4 press 40kg
Conditioning Sessions (Power Repeats)
Week 1 Conditioning
For conditioning, we suggest using one of the following skills:
- 2H Swings
- 1H Swings
- Snatches
- High Pulls
- Double Cleans, Snatches, or Swings
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:
- 16 rounds of 5 reps with 40-56 seconds rest between rounds
- 8 rounds of 10 reps with 75-105 seconds rest between rounds
