It’s amazing as complete a training tool as the kettlebell
is that we are STILL, as a community, overall I’d say,
stuck in the “more is better” trap.
Long workouts are what I’m talking about.
Now sometimes, when you’re training for a very specific
goal, like pressing half your bodyweight with one arm,
you’ll require some volume plus long rest periods.
So those workouts might take awhile.
And that’s ok.
But I want to give you a training rule to live by:
The more effort you put forth, the shorter the workout
For [an extreme] example: Does anyone really think you
need to do something else after a 10 minute snatch test?
If the answer is anything other than a resounding “no”
go do one right now and then email me your new
The reality is this:
If you focus on quality and efficiency, you can do very
well on a steady diet of 10 minute workouts.
Especially if you’re a “stress case” or your life seems
less than manageable right now.
Think about it: 10 minutes.
Who can’t get that done?
When I think of the sheer amount of work, and very little
mental check-listing (you know, running down the technique
in your head), I want a one-stop-shop to get all my work
Something that works –
– my grip
– my hips
– my back
– my legs
– my abs
– my lungs
Some variation of the Swing.
If I want to work solely on my conditioning I’m going with
a 1H Swing.
If I want a hybrid combo to push up my strength and my
conditioning, or even just my strength – I’m going with
the Double Swing. (More work, baby!)
Here’s how you want to set it up:
Use the “top of the minute” protocol.
At the top – or start – of every minute, you do a set. Then
you rest the rest of that minute and start your next set –
you guessed it – at the top of the next minute.
Do that for “just” 10 minutes.
Start slow and be conservative. You shouldn’t feel trashed
after your first workout. You should have plenty of room
left to grow.
This protocol is one of my “secret weapons” for getting
my clients in phenomenal shape. It works amazingly
How should your reps look?
Well that’s really up to you and your current abilities.
One of my favorite protocols is doing this for time.
It works phenomenally well, especially when you learn
how to “cook” your swing – fine tune it to create more
That’s EXACTLY how I designed the “One” program
inside “Kettlebell STRONG!”.
It’s “only” 10 minutes long.
Do that 3 times a week exclusively with a pair of moderate
sized KBs and you’ll be amazed at –
- how much your conditioning improves
– how much better you feel as you bust some major stress
- how much stronger you get – especially your upper body
from “just” holding on to the bells
– how much better you look from dropping the body fat
because of the effort you put forth on the program
- how good you feel emotionally knowing that not only
did you get your workouts done this week, they only took
you 30 minutes – leaving you mucho time for other things
Not only that, but I’ll show you exactly what you need to do
to “cook” your Swing – to take advantage of your body’s
design to create more torque and produce more power on
each and every rep –
Which means if you want to get stronger – you will – cause
you’re accessing more muscle.
And if you want to shed some blubber – you will – cause
using more muscle uses more energy – which my friend –
has to come from somewhere – like stored body fat.
And if you demand superior conditioning levels – well
then creating more torque, producing more power, and
using more energy will get you there.
Oh, and just in case you think the 10 minute workouts in
“One” are too easy –
Many have said that they’re mentally and physically
That’s why I’ve included as a bonus “Modifications to the
‘One’ Program” – which shows you how to dial back this
Beast and make non-stop, measurable progress –
One of the keys to staying motivated and actually achieving
When you want or need short, focused, productive workouts,
10 minute workouts are the way to go. And the “best of the
best” in my ever so humble opinion is the “One” program.
Get your copy here. (And learn how to “cook” your Swing
for maximum efficiency.)