Too many people wander about the gym or workout area without knowing whether their program is actually working or not. My advice is to always, always, always create and have a good plan. An exercise magazine workout is not what I would consider a “good plan”.
When designing a quality workout protocol there are three main elements of a good workout to consider.
Progression- progression through movement patterns
Variety- help progression and keep the body challenged in different movement patterns
Precision- keep technique clean and accurate rep after rep no matter the movement
Then the workout according to time begins.
I’ve said it before and I’ll say it again:
Russian Kettlebells are the single best piece of training equipment that will show you the most muscular strength and endurance, joint stability, cardiovascular strength and endurance, power, agility, coordination and simply the ultimate overall fitness conditioning that your body could ever receive. If there is one training piece of equipment that I can use for the rest of my life and never anything else again regardless if it was a sophisticated machine, tractor truck tire(for flipping), cables, ropes, dumbbells, barbells, medicine balls or whatever- the Kettlebell would be it! Kettlebells are, simply put, a tool. There are many tools out there and many roads to fitness. This is just one of those tools and will take you down a great, great road.
Sample Workout:
3 Min. Single-Arm Press Set
1 Min. One-Arm Swings- R & L
Renegade Rows 20x(10R/10L) 1 Set
Planks as a finisher
Then:
8x Tabata Sprints on Treadmill
-4 min. of total sprinting. 20s sprint followed by a 10s rest times 8.
Optional:
1. 15x Pushups
2. 15x Diamond Pushup on MB
3. 15x Suicide Pushup
Take a 3 minute break and then perform it again if you can.
-Always finish with some stretching and/or yoga.
In order to get good at something you must practice, practice, consistently practice. The body (brain and nervous system) remembers actions that it repeatedly performs. In order to improve and get better at something that action must be repeated. If you want to be good at basketball you must throw the ball at the net thousands of times. If you want to be good at swimming you must get wet and perform the strokes for thousand of laps. If you want your body to get strong and fit then you must practice movements and protocols that will make you that way. You must keep it consistent and keep it constant.
r it will surely take you much longer to do so. If you want to know what I mean just go into any local gym and look around.
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MAY
Hello Bob!
Terrific post! Really nice description of the workout protocol…I’m still a newbie when it comes to KBs, but the more I read about them from you and the rest of ‘the gang’ I guess I need to start using them in my training.
Going to have to read up on your posts about nutrition, not eating 5-6 meals a day, etc…I’m intrigued now!!!
Quick question: What weight do you recommend for a beginner (me) to start KB swings with? I usually do them with 40 or 45 lb DBs…use the same weight with a KB?
Thanks!
Fred
Hi Fred,
I’m glad you enjoyed the article.
Keep in mind that with Kettlebells, ego is out the door. It’s not about how much weight you can lift, but rather now you move the weight you are using.
So that being said most men begin with 12- 20kg. That’s 26-40lbs. The average weight men begin using is the 16kg or 35lbs. Kettlebells most differently than dumbbells do and when applying proper technique you will find the 35lber to be plenty of weight despite your dumbbell poundage.
Let me know if you have any questions and if you need any kettlebells please find either the iron cast(Lifeline) as well as the Pro-Grade AKC Valery Fedorenko bells available to you on my website.
Thanks and take care,
Bob