P_________ – The Key To Getting [Kettlebell] Results

One of the things that drives me nuts will probably
make you mad too.

But in a different way…

In fact, it might even alienate some of my readers
because they’ve fallen into this trap – maybe even
you.

Just know that’s not my intent.

Here it is – the W.O.D. mentality.

W.O.D.?

Yeah, “Workout of the Day.”

Well what’s the problem with that?

It’s that many of the so-called (if not most from my
sources in the industry) W.O.D.’s are basically like
just throwing spaghetti on the wall to see if sticks –

They’re just “work for work’s sake” and they’re missing
the key ingredient that produces results –

P___________ = PROGRESSION.

See, if you’re looking to get stronger or leaner – which
is pretty much the only 2 things people are interested
in –

… Then you’ve gotta program in progression into
training.

Yeah, TRAINING – not just workouts.

There’s gotta be a common theme that runs through
your training.

You can’t do Swings to exhaustion one day and the
next day try for a PR on the Press.

Sure, you’re using a kettlebell, but that’s about the
only continuity your workouts have.

You must Program in your Progressions.

Here’s what I mean:

Say you want to drop off some extra pounds – (OK,
let’s be specific here too – 10lbs in the next 2 months) –

How would you do it?

Maybe you’d start with some Swing intervals, like this:

2 Hand Swings – 20s work, 40s rest x10

Something manageable.

Something you can BUILD* from.

*That’s an important point because many WOD peoples
are stuck in that “gotta feel like I got a good workout”
mentality. (Fatigue and soreness don’t = results.)

Now here’s where the Progression comes in –

In order to stimulate the change we’ve gotta add
something to that base workout – either sets or density.

So, let’s just add sets – 1 set per workout until you’ve
reached 20 minutes.

So your Progression would look like the following –
working out every other day – 3 days per week:

2 Hand Swings – 20s work, 40s rest x10
2 Hand Swings – 20s work, 40s rest x11
2 Hand Swings – 20s work, 40s rest x12
2 Hand Swings – 20s work, 40s rest x13
2 Hand Swings – 20s work, 40s rest x14
2 Hand Swings – 20s work, 40s rest x15
2 Hand Swings – 20s work, 40s rest x16
2 Hand Swings – 20s work, 40s rest x17
2 Hand Swings – 20s work, 40s rest x18
2 Hand Swings – 20s work, 40s rest x19
2 Hand Swings – 20s work, 40s rest x20

As you can see, just under the course of a month
you’ve doubled the amount of work you have performed.

See the progression?

Now I know that’s not too sexy – but it’s simple and sweet
and definitely challenging. And programs like that – ones
that have systematic progressions built into them – will
give you what you’re seeking –

RESULTS.

For more systematically progressive kettlebell programs
that produce results – check these out.

http://kettlebellburn.com/quickworkouts

Talk soon.

Geoff

P.S. You might be surprised at how hard just swinging
your KB for 20 minutes is at a 20s work, 40s rest pace.
If you’ve never done it before give it a shot.

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