I often get emails asking why things go “bad” –
why you’re feeling tired, achey, run down, and so on.
Here’s a typical email example:
“Hi Geoff – I’m training with KBs 4 times a week, doing
martial arts practice three nights a week, and practicing
convict conditioning. I’m tired and sore – am I doing
Again – that’s a conglomeration of these types of emails.
Here’s the simplest way to know if you’re doing too much
and how to fix it:
Are you seeing results – specifically the results you want?
If so, then you’re probably fine.
If not, then you’re doing too much.
If you’re tired, sore, achey, and feeling run down, it’s time
to cut back.
“But I can’t cut back – I have to achieve all these goals –
I have to get my front lever, my handstand push up, and
be able to press half my bodyweight in one arm and of
course break 200 reps in 10 minutes in the SSST while
getting to single digit body fat.”
Look, I get it – we all want everything NOW – myself included.
But the body adapts in “waves” or cycles and the best
thing you can do for yourself is to –
1. Get a grip on that – accept that for what it is and realize
that Rome wasn’t built in a day – and you won’t meet
all your goals at the same time
2. Find the common theme that runs through your training
desires/goals and work on the major points that will
check most of those boxes.
For example – we know beyond a shadow of a doubt
that working on maximum strength makes all other abilities,
all other goals easier.
We also know that working on “body mastery” – the concept
of controlling your body contributes to maximum strength.
And we also know that working on strength, when combined
with a sensible diet, actually decreases body fat levels.
So, then, we can definitively say that working on your
strength is one of the very best things you can do for yourself
regardless of your goal.
Next, we have to structure your program in such a way that
you can actually recover from it.
Let me point out that if you are not averaging 7 hours a sleep
a night, you have no business training – anything – martial
arts, kettlebells, bodyweight – more than 3 days a week – on
Sleep is your body’s natural recovery mechanism.
Deprive your body of sleep and things go bad pretty quickly.
Sure, you can get away with missing a night here or there
every once in a while – but chronic long term sleep deprivation
is the surest way to destroy your results before you ever see
My recommendation then is to train a minimum of two days
Pick a whole body exercise – one that stresses your body
in such a way that all the muscles are successfully taxed
but not too much – like a “pull” and a “push.”
Clean + Press, Clean + Push Press, Clean + Jerk are
probably the best exercises you can do to meet this
You could also “get away with” double Swings.
In fact, that’s why the “STRONG” program inside “Kettlebell
STRONG!” is based off the Clean + Press –
It’s time-efficient, it uses the whole body, and is just “enough”
without being “too much” – especially when you follow
the program just twice a week.
If you have a wee bit of extra energy left, add in a day of
double swings from the “One” program – it’ll only take
(Skip the “One” program if you’re actively engaged in a
martial arts program.)