kettlebell-training

15 Weeks Plan

Warmup 5-10 minutes

Cooldown

Notes:

Phase 1: 11/09/2023 - 10/11/2023 Phase 2: 13/11/2023 - 24/11/2023 Phase 3: 27/11/2023 - 22/12/2023

Phase 1 - You Don’t Know Squat 2.0 (9 weeks)

3 reps

D1 ydks: fsq + dsw + fsq + dcln
D3 ydks: fsq + dcln + fsq + press + fsq + swing
D5 ydks: fsq + dsn + fsq + press + fsq + dcln + fsq + pushpress
DAY W1 W2 W3 W4 W5 W6 W7 W8 W9
Mon/Wed/Fri x3@1:2 x4@1:2 x5@1:2 x3@1:1.5 x4@1:1.5 x5@1:1.5 x3@1:1 x4@1:1 x5@1:1

Phase 3 - SIMPLE MUSCLE (4 weeks)

D1: press 6,6,6 emom + 1' | squat 6,6,6 emom + 1' | 2x20 DL / ROW / PUSHUP
D3: press 4,4,4 emom + 1' | squat 4,4,4 emom + 1' | 1x20 DL / ROW / PUSHUP
D5: press 8,8,8 e1.5mom   | squat 8,8,8 e1.5mom   | 3x20 DL / ROW / PUSHUP

W1: 2 rounds (16-18' total)
W2: 3 rounds (24-27' total)
W3: 4 rounds (32-34' total)
W4: 3 rounds (24-27' total)

D2/4: quick and the dead

Phase 2.1 - Quick and the Dead (2 weeks)

- Easy Strength (2 days at a setXrep scheme)
   - Double Press + Double Front Squat : 2x20kg -> 2x5, 3x3, 5x2
   - Double Row + Double Deadlift : 2x20kg -> 1x10, 2x5, 3x3
- Quick and the Dead: swings + pushups
  W1: 4 rounds, 3 rounds, 5 rounds
  W2: 5 days, 5 rounds

Formats:
  - either 5/4 + 10/2 or 1:30/1:30 (week 1)
  - week 2: 10/2 or 1:30/1:30 alternated