I don’t know about you, but part of me secretly thinks I’m
Maybe cause I’m getting older, and hopefully, wiser.
Here’s what I mean:
Everywhere I look on the KB landscape the trend is to
do a “Kick A$$” workout.
You know what?
I don’t want my A$$ kicked.
I don’t want to have to sweat my butt off and feel
like I’m going to vomit in order to see results.
I just want RESULTS.
And I want them with as little effort as possible
because my life is no longer dictated by my results
in the gym.
(And good thing my life has proven that I don’t
But you may not be convinced.
Do you still really want your A$$ kicked?
Go to the wrong part of your town around 10pm and
start waving a bunch of cash around.
I’m pretty sure you’ll get what you want.
So if the result you want is not truly an “A$$-kicking” then
I humbly suggest you reevaluate your goals.
Cause honestly, I’ve never had a new client come to me
and say, “You know what? I just really want you to kick
Ok, wait, that’s not true – I had one – and it was in the context
of weight loss, but I didn’t use KBs in order to do that, but
that’s a completely different story.
Ok, wait, let’s kinda go there cause it brings up another
Just because you did a “killer” workout doesn’t make
It just means you were able to do a “killer” workout.
Repeatedly doing those workouts – or any workout program –
consistently is where the “toughness” lies.
You want to train to be really tough?
Here’s how you do it – you model Delta Force – the US’s
Special Operations Counter Terrorist Unit.
According to General Gerry Boykin, who was one of the
first members of Delta Force and who would later go
on to be the commander of the US military’s Special
Operations Command, here’s what they did –
The candidates were roused before dawn, given a pack
with food and water, a map and a compass, and told
to get from point A to point B in the mountains of North
Usually somewhere between 8 and 12 hours a day.
No rest days.
And they weren’t told when their training would be over.
I don’t remember for sure, but I think this training lasted
between 30 and 40 days before selection was over.
That’s A LOT different from KB thrusters or Swings for
20 minutes with a 1:1 work-rest ratio.
Let’s not kid ourselves.
We are not saving the world or curing cancer by swinging
But you want a challenge.
I get it.
Well in the spirit of Delta Force, how about you pick a
sensible training program – one that doesn’t interfere
too much with your life – your family – one that’s easily
scheduled – and easily managed –
And DO it.
The WHOLE thing.
Day in and day out.
Week in and week out.
Until you’re done.
Until you’re goal is completed.
Whether your “bored” or not.
Whether you “feel like it” or not.
Cause at the end of the day, week, or month, which
would you rather have –
A chronically sore body from an “A$$ Kicking” workout
Because more often than not, for those of us who live
in the real world and aren’t college or professional
athletes, or part of the military’s special forces, the
two are mutually exclusive.
So what should you do?
Here’s how it breaks down:
Phase 1 is 3 workouts a week. Two if you have a crazy
schedule and recovery is compromised.
And you simply use the Clean and Press.
You’ll complete Phase 1 in 24 workouts.
That’s 8 weeks if you do 3 times per week, and 12 if you
do twice a week.
By the end of Phase 1, you will have completed 30 solid
reps with a weight you once could only C+P 4-5 times.
That’s some great progress.
Then take the “Slow and Steady” option in Phase 2.
That’s another 48 workouts.
Or 16 weeks at 3 times per week, or 24 weeks at twice
a week for the recovery compromised.
By the end of this phase, you will have doubled your
workload – easily – from Phase 1.
And then slide into Phase 3 – another 15 workouts – or
another 5 weeks or 7.5 weeks, depending on whether
you do three or two workouts per week.
When it’s all said and done, you’ll have completed
87 different workouts over 29 weeks if you choose the 3x
a week option or 43.5 weeks if you choose the 2x week
Now there are TWO really cool benefits you’ll experience
when you’ve done this:
1. You will be mentally tough – you will have proved to
yourself that you have the ability to stick with the same
program and finish it to the end – to actually do what you
will say you will do – which is one of the toughest things
for people to do these days –
(Interestingly enough, this is one of the things that separate
those who are successful in life and those who aren’t.)
2. You will have gained enough functional strength and
maybe even some muscle that you may be the one doing
the “A$$ Kicking” if you happen to find yourself in the
wrong part of town at the wrong part of the day.
results from committing to and achieving your goals, no