SWING HARD!
https://salutis.kartra.com/page/SWING-HARD-2
GOAL: Improve conditioning, burn fat
10 x “Swing Only” programs
3x week, 15 to 30 minute workouts
Exercises used: 2-H Swing, 1-H Swing
Single kettlebell
Kettlebell GHFL
https://go.chasingstrength.com/kettlebell-ghfl-4/
GOAL: Burn stomach fat without dieting
12-week program
3x week, 20 to 30 minute workouts
Exercises used, Novice: 2-H Swing, 1-H Swing
Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press)
Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk
Single (Novice & Intermediate) and double kettlebell (Advanced)
The King-Sized Killer
https://cart.chasingstrength.com/ksk2
GOAL: Improve conditioning, burn fat, get stronger
3x “Snatch Only” programs
3x week, 20 minute workouts
Exercises used: Snatch
Single kettlebell
‘THE GIANT’
https://salutis.kartra.com/page/oWP219
GOAL: Get stronger, burn fat, build muscle, improve conditioning
5x “Clean + Press Only” programs
3x week, 20 to 30 minutes
Exercises used: Single KB Clean + Press, Double KB Clean + Press
Single or double kettlebell
Kettlebell RMF
https://go.chasingstrength.com/kettlebell-rmf-2022/
GOAL: Build muscle, burn fat, improve conditioning
3x 12-week “Clean + Jerk Only” programs
3x week, 20 to 30 minutes a day
Exercises use: Clean + Jerk (Clean + Push Press)
Double kettlebell
Kettlebell MAXIMORUM
https://go.chasingstrength.com/kettlebell-maximorum-e/
GOAL: Get stronger, build muscle, “recomp” burn fat, improve conditioning
12-week program
4x week, 20-30 minutes
Exercises uses: Snatch, Double Clean + Press, Double Front Squat
Single and double kettlebell
Kettlebell STRONG!
https://cart.chasingstrength.com/strong4
GOAL: Get significantly stronger,
SIDE EFFECTS: Build muscle, “recomp,” burn fat, improve conditioning
48-weeks of programming
3x week, 20-30 minutes
Exercises used: Double Clean + Press
Double kettlebell
Kettlebell W.O.D.
https://salutis.kartra.com/page/Iyq450
GOAL: Workout consistently, burn fat, build muscle, improve conditioning
53 weeks of programming
5x week, 20 minutes
Exercises used: All of them 🙂
Single and double kettlebell
REASON #1: You MUST Create Some Form Of Overload
… Which is what I told him.
You must:
[+] Increase your reps per set
[+] Increase the number of sets you do
[+] Increase the load/weight you do
[+] Increase the amount of work you do in the same time
[+] Keep the amount of work you do constant, but decrease the time in which you do it
Many people just do the same old thing.
At first, it works. You see results.
Then, the stimulus to create change is no longer a stimulus.
And that’s one reason you stop seeing results - your results stall out.
REASON #2: Random Acts of Variety
“I feel like doing Get Ups today…”
“I don’t feel like doing Swings today…”
Many people don’t see results because they are constantly “changing it up” so they “don’t get bored” and as a result, their body has no idea what they’re asking it to do.
A violinist doesn’t “mix it up” by playing the guitar on Tuesdays, the cello on Wednesdays, the Bass on Thursdays, and then for a “challenge,” the piano on Fridays to “keep it fresh.”
No, he plays the violin every day, and changes what he plays.
There has to be some “continuity” in your training program so your body can adapt.
Sure, you can use a variety of similar and / or related movements:
2-Hand Swing, 1-Hand Swing, Hand-to-Hand Swing…
Goblet Squat, Single KB Front Squat, Double KB Front Squat…
Single Military Press, Double Military Press, Bottoms Up Press…
You get the point, right?
(Hopefully.)
You can also inject variety by changing the set and rep schemes, the size KBs you use, and even the rest periods.
Each will have a different effect and produce a different outcome.
REASON #3: Inconsistency.
Many people are “Consistently Inconsistent” -
Meaning something always comes up and gets in the way of their workouts.
They train 2 days one week… 1 day the next week… then 3 days (!)... then back to 2 days…
Then they “pull a muscle” and “have to” take 2 weeks off…
And as they go to bed tonight they’ll look back and wonder why they haven’t achieved the goals they set for themselves on January 1st…
“This kettlebell-thing just isn’t working…”
… They’ll say to themselves.
No, amigo. YOU’RE not working!
BONUS - REASON #4: They Eat More to Accommodate For Their Workouts
Here’s one that may resonate with you:
You workout, you get a little hungry, or hungrier than normal, so you eat more.
Simple.
4 weeks later, the scale hasn’t moved or worse -
The scale is up!
(And your clothes are tighter in the wrong places!)
Look, if your goal is to “lose weight,” you have to put the proverbial “knife to your throat” and not eat so much.
Working out isn’t a license for pigging out.
If you’ve “struggled with your weight,” you can’t just “wing it.”
You have to know what you’re eating.
All of it.