kettlebell-training

Rite Of Passage - standard progression

• 3x week (L/M/H format)

• Retest every 4 weeks to decide if move onto next weight or not

• Clean & Press days
  • Ladders 5x1,2,3(,4,5)
  • Heavy day: 5x1..5 / Medium day: 5x1..4 / Light day: 5x1..3
  • Ramp up week: 5x1,2,3 (H) -> 3x1,2,3,4 (L) -> 4x1,2,3,4 (M)
  • Start with 5x1,2,3 -> move on to 1,2,3,4 till can do 5x -> move on to 1,2,3,4,5 till can do x5
• Pull (Snatch / Swing) days
  • Roll a dice to determine the round’s length (18,24,30’)
  • Light snatch: 50-60% during allotted time
  • Medium swings: 70-80% during allotted time
  • Heavy swings: go all out during the allotted time

• Superset C&P with pullups/rows (1c&p, 1pull, 2c&p, 2pulls…)

• Variety days:
  • 3-5 sets of 8-12 squats
  • 5x5 loaded cleans alt with 5x1 tgu
  • 2-3 sets of 5-10 swings or snatches
  • 20’ Giant style squats

• SCHEDULE

• Monday: Heavy Presses + Heavy Swings
• Tuesday: off / Variety day
• Wednesday: Light Presses + Light Snatches
• Thursday: Variety day
• Friday: Medium Presses + Medium Swings
• Saturday: Variety day / off
• Sunday: Off

Rite of Passage - Jurassic

• 3x week (M/W/F)
• Use 6-8RM
• 1x week do a loaded clean with a heavy bell

• Snatch 2x week (~100 reps)

   20 x 5 = 100
   17 x 6 = 102
   15 x 7 = 105
   13 x 8 = 104
   12 x 9 = 108
   10 x 10 = 100
  

• Swing on heavy press days: 20 sets of 5 (start with 2h, continue with t-rex 1h)

• Simpler progression (stay with each NL as long as needed)

   1. (1, 2, 3) x 3 = 18 NL
   2. (1, 2, 3) x 4 = 24 NL
   3. (1, 2, 3) x 5 = 30 NL
   4. (1, 2, 3) x 6 = 36 NL
   5. (1, 2, 3) x 7 = 42 NL
   6. (1, 2, 3) x 8 = 48 NL
   7. (1, 2, 3) x 9 = 54 NL
   8. (1, 2, 3) x 10 = 60 NL
   9. (1, 2, 3, 4) x 3 = 30 NL
   10. (1, 2, 3, 4) x 4 = 40 NL
   11. (1, 2, 3, 4) x 5 = 50 NL
   12. (1, 2, 3, 4) x 6 = 60 NL
   13. (1, 2, 3, 4, 5) x 2 = 30 NL
   14. (1, 2, 3, 4, 5) x 3 = 45 NL
   15. (1, 2, 3, 4, 5) x 4 = 60 NL
   Hypertrophy progression (optional, if heavier bells are not avail)
   16. (2, 4, 6) x 2 = 24
   17. (2, 4, 6) x 3 = 36
   18. (2, 4, 6) x 4 = 48
   19. (2, 4, 6) x 5 = 60
  

• Progression for heavier bells:

 always do 1,2,3 ladders
 Weeks 1-8: 1x3-5rm | 2,3x6-8rm
 Weeks 9-16: 1,2x3-5rm | 3x6-8rm
 Weeks 17-24: use 3-5rm for all sets

 Progression in sets (m/w/f) - every 8 weeks repeat the progression
 - 3,3,3
 - 4,4,4
 - 5,5,5
 - 5,6,6
 - 5,7,7
 - 5,8,7
 - 5,9,7
 - 5,10,7