kettlebell-training

Minimalist Training

### The 4 movement patterns:

Push:

• Floor presses
• Pushups
• Dips
• Kettlebell military presses (single / double)
• Kettlebell push presses (single / double)
• Turkish get-up

Pull:

• Pullup / chinup
• Hanging leg raise
• Front lever
• Rows
• Kettlebell curl

Squat:

• Back squat
• Front squat
• Lunges / split squats
• Jump squat
• Pistol squat

Hinge:

• Kettlebell swing (single / double)
• Kettlebell snatch
• Kettlebell high-pull
• Kettlebell clean
• Kettlebell deadlifts

The setup

• Pairs: Push/Hinge and Squat/Pull

• Numbers:

  • ballistics (A+A)
    • pick a weight that allows 10/15+ reps
    • start with 5 reps OTM / O2M and work up to 100 reps
    • add +1 rep each week
    • once reps go from 5 to 10 up the weight
  • grinds (russian ladders)
    • select a specific RM based on goal (5RM = strength, 10RM = hypertrophy, 15RM = endurance)
    • ladder:
      • rung A = 2/3 of RM (rounded)
      • rung C = 1/3 of RM (rounded)
      • rung B = rung1 - rung2

      • 10RM example = 7,4,3

        5RM example = 3,2,1

    • start with 2x(A,B,C)
    • each week add +1 rep to each ladder alternating for 6 weeks (till RM is reached)
      • 10RM example: (743,743) -> (854,743) -> (854,854) -> (965,854) -> (965,965) -> (1076,965) -> 2x(1076) -> retest

The days

• One pair a day, 6 days a week or

• DAY 1 HEAVY:PUSH/HINGE LIGHT:PULL/SQUAT DAY 2 MEDIUM:PUSH/HINGE LIGHT:PULL/ SQUAT DAY3 HEAVY:PULL/SQUAT LIGHT:PUSH/HINGE Where heavy stand for the actual progression with the loads, medium a 10% almost back off on the weight, light a 20%.