kettlebell-training

Press strength plans

Press Strength Plan 1

• 4 bells
  • L: 11-15RM / M: 7-10RM / H: 4-6RM / VH: 1-3RM

Week template:

• Session A—Medium: You use your 7-10RM kettlebell
• Session B—Heavy: You use your 4-6RM kettlebell and, sometimes, your 1-3RM kettlebell
• Session C—Light: You use your 11-15RM kettlebell

On Week #12, which is the Test Week, you train only two times:

• Session A—Medium: use your 7-10RM kettlebell
• Session B—Heavy: is your 1-3RM Test Day
• 2 reps @ 4-6RM, 1 rep @ 1-3RM, new 1-3RM test

Week	M	H	L
1	3, 4, 3, 5	2, 3, 3	6, 7, 8
2	3, 4, 3, 5, 3, 4	3, 3, 3	6, 7, 6, 6, 6
3	3, 5, 3, 5, 3, 5, 3	2, 3, 2, 3, 2	6, 7, 6, 7, 6, 7
4	3, 5, 4, 5, 3, 5, 4, 5	2, 3, 2, 3, 2, 3	6, 8, 7, 8, 6, 8, 6
5	4, 5, 4, 5	3, 2, 3	6, 7, 6, 6
6	3, 5, 4, 5, 3, 5, 4, 5	H2, VH1, H2, 3, 3, 2, 3	6, 7, 6, 6, 8, 7, 6
7	3, 5, 3, 4, 3, 5, 3	H2, VH1, H2, 3, 2, 3	6, 6, 6, 6, 6, 6
8	4, 5, 5, 4, 5, 5, 5, 4, 5	2, 3, 3, 2, 3, 3, 2	6, 7, 6, 6, 8, 6, 7, 7, 6
9	3, 5, 3, 5, 3, 5, 3	H2, VH1, H3, VH1, 2, 3, 2	6, 6, 7, 6, 6, 6
10	3, 5, 4, 5, 3, 5, 5, 4	2, 3, 3, 2, 3, 2	6, 8, 6, 6, 8, 7, 8
11	3, 4, 3, 5, 3, 4	H2, VH1, H2, 3, 2	6, 6, 6, 6, 6
TEST	3, 4, 3, 5	/	H2, VH1, VH test

Press Strength Plan SF930

• Each session, perform sets to near failure

• Session A: Double Kettlebell Military Press heavy, Tactical Pullup light
• Session B: Double Kettlebell Military Press light, Tactical Pullup light

• Session C: Tactical Pullup heavy, Double Kettlebell Military Press light

• Rest 8 - 10 minutes between HEAVY sets, sandwich LIGHT in between

Each session is Heavy / Light

Week	D1	D2	D3
1	4/2	2/2	4/2
2	5/2	2/2	5/2
3	6/2	2/2	6/2
4	4/2	2/2	4/2
5	5/2	2/2	5/2
6	6/2	2/2	6/2

Week #7: Deload Week (5-6RM, slow circuit)

• (1, 2, 3)/3

Week #8—Test Week

• (1, 2, 3)/2 Note: After this session take a day of full rest and perform your test in the Session B

Session B: Test 3 reps with your 8-12RM Rest 5 minutes 2 reps with your 5-6RM Rest 5 minutes 1 rep with your 1-3RM