Yesterday I said I’d share some program design
“rules” or principles with you so you could build
your own kettlebell workouts.
Here are the top 3 – or at least the top 3 that I use.
Why “only” three?
Why make this more complicated than it needs to
Plus, it’s hard to forget “just” three, right?
1. Progress from simple to complex
For example, start with the 2 hand swing, then progress
to the 1 hand swing, then the hand-to-hand swing.
Get your swing down before you learn the snatch.
It’s really about building your “technique foundation.”
Speaking of technique, that brings us to rule #2 –
2. Fatigue degrades technique
Most people are in a rush to get a “killer” workout.
The problem is, the less rest you have, the easier it is
to loss your technique. And the easier it is to get injured.
Therefore, always make sure you’re 100% confident
with your technique before “turning up” your intensity,
increasing your volume, or increasing your density.
Furthermore, like I was telling one of my friends
A GUARANTEED way to make progress almost
perpetually is to let your form dictate your reps,
instead of always using prescribed sets and reps.
This is especially true when learning a new exercise,
like the KB snatch or KB jerk.
3. Use Progressive Overload
This simply means that you do a little more – NOT
a lot –
A little more work each and every workout.
Over time, your accumulate “workload” and your
body adapts to that process –
Rewarding you with whatever it is you’re trying to
… Get leaner…
… Get stronger…
… Get better conditioned…
A simple example would be adding one rep to
each set of swings every swing workout.
Over the course of 10 workouts, you would’ve
added 10 extra reps per set.
See how that works?
That of course begs another question:
So how exactly do you put these to use in your own
Why re-invent the wheel?
I’ve already done it for you inside Kettlebell Express!
Seriously – I’ve NEVER done this before.
In this video I opened up Kettlebell Express!
RELOADED and show you exactly what’s inside
so you can see what you’re getting.
This is for you if –
+ You have just one – or 2 or 3 kettlebells
+ You don’t have a lot of time to work out
+ You’re feeling overly stressed and thinking
about doing longer workouts makes you more
stressed but you don’t know exactly what to
do about it
+ You don’t have the time or desire to learn
how to use a pair of kettlebells
P.S. I know I said I didn’t have time to write one
of those fancy sales letters.
So I filmed a quick preview for you where I open
up Kettlebell Express! RELOADED so you can
see EXACTLY what’s inside it.
So even though I did something kind of “sales
oriented” I’m still going to keep that crazy low
price of $29.95.
P.P.S. Almost forgot (Shame on me!) –
When you grab a copy of Kettlebell Express!
RELOADED today, I’ve included as a bonus
“The Easy Diet”.
This is for you if you struggle to lose fat and want
something simple – something easy (hence the name)
This is worth $19.95 and it’s yours free today when
you order Kettlebell Express! RELOADED here.