I've had a lot of fitness people ask me about how to get started with program design for kettlebells. The answer has always been to try, study, and analyze the structure and most importantly, the INTENTION behind the programs and workouts of professionals who have had proven results. Here's a really easy, consolidated way to do that - edited by the captain of the complex, Master RKC Geoff Neupert:
The RKC Book of Strength and Conditioning
After hearing reports from friends, and seeing what was up with their FOOD JOURNALS, I was inspired to make a particularly... "interesting" workout for the small group. Emphasing yet again the basics, and practicing a few new things which are very important auxillary exercises.
First, we begin with awarm up largely derived from 's , . Really a big fan of these exercises. Performed correctly, with the right intention and respect to the movements, and to our own bodies, they are a fantastic way to get into the mental space of the workout. And of course, they also prepare the body for working with . Remember, don't just "make the shape, DO the exercise." Trying to do more than one of the mobility exercises at one time not only looks incredibly silly, it causes you to miss the entire point of the warm up - both mentally and physically. Continue to warm up with 10 moderate weight deadlifts, and a few "slingshots" (aka "around the worlds").
Now... it's time for a descending ladder! Complete it in a reasonable amount of time, but always take breaks when you need water, or a few extra breaths. It's not a race to see who is done first, and there's no excuse for sloppy form.
- 12 swings
- 12 squats
- 12 push ups (feet or knees - whichever, do them correctly, this isn't a race)
- 11 swings
- 11 squats
- 11 push ups
- ........ all the way down to.....
- 1 swing
- 1 squat
Take a short break. During the break I broke down a few aspects of the low windmill and thehalo. We practiced each movement and did several practice reps. Next we reviewed the "figure 8" And I set up the following intervals on a timer:
20 seconds on, 10 seconds "rest/transition" - for 8 total rounds - we alternated between the figure 8s, and theversion of the plank. This is obviously not for wimps!
Finally, a little quartet for four stations:
30 seconds on, 15 seconds rest/transition:
- Station 1: Battling rope throws (simple up/downs)*
- Station 2: Burpees
- Station 3: Russian Twist (choice of )
- Station 4: Swings (choice of moderate weight )
Complete enough rounds for everyone to perform each exercise at least twice.
Finish up withand plenty of water. Good times! :)
* Substitute with doublecleans and presses if a rope is not available, OR handstand practice, etc.