SIMPLE SAMPLE KETTLEBELL WORKOUTS

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I usually avoid workouts of the day and I’m typically not one for posting them.  I believe that stringing together a random series of single workouts simply can’t deliver the kind of results that a well thought out program can.  Additionally, if someone tackles a “WOD” before they are ready for it, then the chance of injury is high.

Let me point out a few differences between workouts and programs:

  • Workouts are about being entertained and challenged right now, while programs are about long term results and preparing your for a challenge.
  • Workouts have a one size fits all mentality, while programs take the individual’s goals and limitations into consideration.
  • Workouts are there to kick your ass, while programs are designed to make you better.
  • A workout is simply something you do once then repeat rarely or never again, while a program often consists of the same workout repeated daily, for weeks on end with a few variables changing over time.

The Right Time and Place
While I’m clearly in favor of following a good program over working out… I do believe that there is a right time and place for a good workout every now and then.

The Right Time
The right time is when you need variety, need to test yourself after completing a program, or need to blow off some steam AND you don’t have any conflicting goals that the workout can interfere with such as needing to perform at a high level within the next day or three.

The Right Place
Your are in the right place in your training for these workouts when you have all of the featured techniques  dialed-in at such a high level that there is practically zero chance of you doing it incorrectly even under a high level of fatigue.

Here are a two sample kettlebell only workouts for your amusement. Be sure to use them only at the time and place.

WORKOUT #1: “GOING BALLISTIC”
The idea behind this workout is to start out with a relatively difficult movement then move on to progressively easier and easier ones as fatigue sets in. Every movement is ballistic and done with maximum hip drive.

Grab three different sized bells  small medium and large.
Men: 16kg, 24kg, 32kg, Women 8kg, 12kg, 16kg

Whatever technique you are using, perform an all out set per arm with the heaviest bell, then do the same with the medium bell and finally then smallest bell. When you are done, start over with the largest bell using a slightly less demanding lift.
Keep moving on to less and less demanding lifts until you are thoroughly “worked out”.

Example:
Using three single bells

  1. Snatches: Heavy x all out left & all out right, Medium x all out left & all out right, Light x all out left & all out right,
  2. High Pulls: Heavy x all out left & all out right, Medium x all out left & all out right, Light x all out left & all out right,
  3. Cleans: Heavy x all out left & all out right, Medium x all out left & all out right, Light x all out left & all out right,
  4. Swings: Heavy x all out left & all out right, Medium x all out left & all out right, Light x all out left & all out right,

Of course if  you’re advanced and have the means you can always Double the Pleasure by using three pairs of bells instead.
Example

  1. Double Snatches: heavy all out,  medium all out, light  all out
  2. Double High Pulls: heavy all out,  medium all out, light  all out
  3. Double Cleans: heavy all out,  medium all out, light  all out
  4. Double Swings: heavy all out,  medium all out, light  all out

Note: Using this double format I was able to perform a 15-minute workout that burned 26 calories per minute.  I never repeated it.

Workout #2: “MR. CLEAN’S LADDER”
This workout features the clean and reminds me of the telephone game we played in grade school.
Using one or two bells perform 1 rep of a clean, then one rep of a technique of your choice.
Remember this sequence and repeat it adding another clean and another technique, then repeat this new sequence adding again and again and again.

  1. 1 Double Clean + 1 Front Squat
  2. 1 Double Clean + 1 Front Squat + 1 Clean + 1 Military Press
  3. 1 Double Clean + 1 Front Squat + 1 Clean + 1 Military Press + 1 Clean + 1 Snatch
  4. 1 Double Clean + 1 Front Squat + 1 Clean + 1 Military Press + 1 Clean + 1 Snatch + 1 clean + 1 Push Press

Climb as high as you can then rest as little as necessary.
Repeat the same ladder with the chosen techniques stacked in reverse order

  1. 1 Double Clean + 1 Push Press
  2. 1 Double Clean + 1 Push Press + 1 clean + 1 Snatch
  3. 1 Double Clean + 1 Push Press + 1 clean + 1 Snatch + 1 clean + 1 Military Press
  4. 1 Double Clean + 1 Push Press + 1 clean + 1 Snatch + 1 clean + 1 Military Press + 1 clean + 1 Front Squat

The same workout can be performed with higher reps per ladder or a single bell so you’ll need to repeat each ladder twice (once with each side of your body).

 

 

 

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