That is certainly a question some are asking these days.
Is it better to lift a heavy weight – some heavy KBs for a
few reps or lifting moderate KBs for higher reps?
When I first got into KB lifting back in 2002 it was for one
very specific reason:
To help my clients with the demands of their lives.
My own personal background was in Olympic Weightlifting
but as challenging as that was to teach to college athletes,
many of whom had flexibility issues in their shoulders and
I found it downright impractical and time-wasting to teach
them to the Average Joe or Jane.
Their backgrounds were usually just too sedentary to be
able to the lifts.
That, and the Olympic lifts aren’t meant to be done for
anything more than 5 reps.
They’re just too technical.
The reality is, the average person has no need for high
levels of explosive strength.
They need something far more practical:
The ability to produce and maintain moderate levels of
strength for longer periods of time –
Like having the energy to get through what would normally
be an exhausting day at work and still have plenty of
reserve left for your spouse and kids –
Without feeling wiped out.
So is strength-endurance “better” to have than “strength?”
The reality is, you must have BOTH.
You can’t have strength-endurance without first having
You need higher levels of strength in order to be able to
Think about it for a second –
In order to run 3 miles you have to be able to run 1 mile
Same thing with KB training.
You need to practice getting good at lifting lots of lower
reps sets with a heavier KB or better yet –
A heavier PAIR of KBs –
Before you start messing around with all the higher rep
work sets that are so common in so many KB workouts
The higher your strength levels, the more work you can
do with lighter weights.
It’s really the opposite of what the crowd or herd does.
The real benefit is by using heavier weights for lower
reps and multiple sets is that you perfect your technique,
which is the first thing that breaks down when you
experience fatigue training for strength-endurance.
My recommendation for training for both strength and
Take a pair of heavy-ish KBs and start doing multiple
sets of low reps.
Then, using the same pair of KBs, work, over the course
of time, to building up to multiple sets of higher reps sets.
Use bigger exercises that challenge your entire body –
That stress your entire system to grow – adapt – get
I’ve designed TWO such programs for you –
The “STRONG!” program, which revolves around the
Clean and Press and –
The “One” program, which revolves around the double
The difference between the two is that the “STRONG!”
program is around 20 minutes per workout, and uses
the exact method I just described to you.
By the time you complete the program, you will have
not only TRIPLED the amount of work you can do, but
you’ll do it in roughly ONE-THIRD the amount of time
it used to take you.
The “One” program is “only” 10 minutes of Swings three
days a week.
Instead of using sets and reps, it’s done for time.
I once described the “One” program (before I had published
it) to a group of RKC instructor candidates at a cert where
I was the Deputy Chief Instructor.
As I did so, it was like watching lightbulbs go on in people’s
I told them to imagine being able to do the “One” program
with a pair of 48kg’s if you were a man and a pair of
24kg’s as a woman.
Collectively, jaws dropped open.
When you can do the “One” program with those kinds of
weights, you’ll have all the strength AND strength-endurance
you’ll ever need.
It’s that powerful of a program.
You’ll find both the “STRONG!” and the “One” program inside
When you want to get strong and you want strength that
endures, get your copy of “Kettlebell STRONG!” here.
P.S. You may want to train strength and strength-endurance
That’s not something most sports scientists recommend as
the two goals generally contradict each other.
However, I’ll show you how to do both by combining the
“STRONG!” program and the “One” program inside