Kettlebell training programs

1. Train 2 – 7 days a week

2. Alternate between very high overall intensity, high intensity and moderate intensity training sessions

3. Train 10 – 45 minutes each session

4. According to your level choose between 1 – 6 sets per exercise

  Example of training programs

  Training A

1. KB swing 2 sets x 20 reps             warm up

2. KB shoulder press 3 sets x 5 reps  (left/right) 95 % intensity

3. KB squat 4 sets x 8 rep               (two KBs on shoulders) 80% intensity

4. KB windmill 3 sets x 6 reps           (left/right) 90 % intensity

5. KB floor press 3 sets x 8 reps       80 % intensity

6. KB swing 6 sets x 25 reps            1 min rest in between sets

  Training B

1. KB swing 2 x 20

2. KB side press 3 x 5 (L/R)            95 %

3. KB swing 6 x 8 (L/R)                  80 %

4. KB Turkish Get up 3 x 2 (L/R)      70 %

5. Pull ups  5 x n                          (if you are a stud hook a KB on your belt)

  Training C

1. KB swing 2 x 20

2. KB clean & jerk 4 x 5              (L/R)   95 %

3. KB bent over row 4 x 8           80% (double KB)

4. Dips 4 x 8                             80 % (hook a bell on your belt)

5. KB swing 8 x 25                     rest one min between sets

  Training D

1.KB swing 8 - 15 min

Alternate between right hand swings, left hand swings, two hand swings, right hand snatches and left hand snatches.

  Training E

1. KB snatch  10 x 5               90 %

In the beginning I suggest to train just one move on each training session. Perform it 8 sets x 3 – 6 reps. Train like this to get the feeling for each drill.