What are the “best” KB workouts?
That depends on who you ask and what their goals are, right?
Stands to reason.
Jamiel El Sharif says his #1 biggest kettlebell workout challenge is –
“programming balanced progressive workouts [to improve performance]”
With all due respect to Jamiel and anyone else trying to do this programming thing on your own –
Your time is better spent doing other things than sweating out this Kettlebell Programming thing.
If you want to improve performance of any kind, follow this tried and tested (by yours truly) path:
1. Get stronger with a pair of kettlebells.
2. Put on some muscle, unless you’re restricted by a weight category, using the same pair of kettlebells.
3. Focus on improving your conditioning or fat loss, again, using the same pair of kettlebells.
It’s a no-brainer.
Here’s the addendum to that list:
1. Use big bang for your buck exercises like the Clean
+ Press, Clean + Jerk/ Push Press, Front Squat
2. Use shorter training sessions so you can focus on whatever you need the performance increase for (martial arts, etc.)
3. Train 2 to 3 times per week depending on what your recover will allow for.
What’s the best “progressive” program for meeting the criteria on the above lists?
The “STRONG!” program inside “Kettlebell STRONG!”. It’s about as progressive as you can get –
You start with your 5RM on the double KB Clean + Press and you finish it with 10 sets of 6 with the same weight – resting only a minute between sets.
That’s a 12x increase in strength levels, when measuring by workload.
Not too shabby.
When was the last time your programming did that for you?
(You are measuring, aren’t you?)
P.S. The best part about the progressive nature of the “STRONG!” program is that it can be recycled.
For example, let’s say you have a pair of kettlebells that have been staring you down in the corner that you can’t quite press yet.
Run the “STRONG!” program using the Front Squat.
Or the Clean + Push Press.
Or the Front Squat THEN the Clean + Push Press.
By the time you’re done there, you’ll be ready for the Clean + Press.