kettlebell-training

🏋️ KettleBear Pro — 12-Week Plan

Format:

Week Heavy Days (Mon / Fri)
NL: PR/SQ		 Light Day (Wed)
NL: PR/SQ		 Tue / Thu: Swings + Mobility (10–15min)
1 8x(1,2,3)+5
48/40		 5x(1,2,3)+5
30/25		 Swings + Mobility 10–15 minutes
2 9x(1,2,3)+6
54/54		 5x(1,2,3)+6
30/30		 Swings + Mobility 10–15 minutes
3 9x(1,2,3,4)+6
90/54		 5x(1,2,3,4)+6
50/30		 Swings + Mobility 10–15 minutes
4 10x(1,2,3,4)+6
100/60		 5x(1,2,3,4)+6
50/30		 Swings + Mobility 10–15 minutes
5 10x(1,2,3,4)+7
100/70		 5x(1,2,3,4)+6
50/30		 Swings + Mobility 10–15 minutes
6 10x(1,2,3,4)+8
100/80		 5x(1,2,3,4)+7
50/35		 Swings + Mobility 10–15 minutes
7 8x(1,2,3,4,5)+6
120/48		 5x(1,2,3,4)+7
50/35		 Swings + Mobility 10–15 minutes
8 9x(1,2,3,4,5)+6
135/54		 5x(1,2,3,4,5)+6
75/30		 Swings + Mobility 10–15 minutes
9 9x(1,2,3,4,5)+7
135/63		 5x(1,2,3,4,5)+6
75/30		 Swings + Mobility 10–15 minutes
10 10x(1,2,3,4,5)+7
150/70		 5x(1,2,3,4,5)+6
75/30		 Swings + Mobility 10–15 minutes
11 10x(1,2,3,4,5)+7
150/70		 5x(1,2,3,4,5)+6
75/30		 Swings + Mobility 10–15 minutes
12 10x(1,2,3,4,5)+8
150/80		 5x(1,2,3,4,5)+6
75/30		 Swings + Mobility 10–15 minutes

🍽️ Daily Nutrition Plan

Meal Calories Protein (g) Carbs (g) Fat (g)
Breakfast 450 40 50 10
Lunch 550 45 55 15
Snack 300 30 25 8
Dinner 700 55–60 70–90 15–20
Total ~2,100 170–180 200–220 45–55

⚖️ Food Quantity Reference

🥣 Carbs

Food Raw (g) Cooked (g) Volume
Oats 60–80g 150–180g 3/4–1 cup dry
Potatoes 200–300g 150–225g ~1–1.5 cups
Rice 50g dry 125g cooked ~2/3 cup

🥩 Proteins

Food Amount Protein
Tuna 120g drained ~27–30g
Mince 5% 150–200g raw 30–40g
Eggs 2–3 eggs 12–18g
Beans 240g drained ~18g
Yogurt 200–250g ~20–25g
Whey 30g ~24g

🧘 Mobility & Warmup (Daily ~10–15min)

Pre-training (AM)

Off-days