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July 3, 2006
The total kettlebell strength and conditioning package
If strength and conditioning are your equal priorities, the following foolproof template will serve you well.
Focus on strength twice a week and on conditioning twice a week. Work your endurance the day after strength. For instance, Mon –strength, Tue –conditioning, Thursday –strength, Friday conditioning.
On Mondays and Thursdays do presses, front squats, and other low rep grinds. Heavy low rep quick lifts, e.g. double kettlebell swings or snatches, belong here as well. So does heavy ab work.
Tuesdays and Fridays are all about high rep ballistics: swings, snatches, cleans, jerks. Get-ups, windmills, and other ‘resilience’ drills can be fitted into any day. You may change the exercises but you may keep the template for years if you wish.
Russian kettlebell power to you!
To learn more about Kettlebells and Pavel's Kettlebell programs click herePosted by james at July 3, 2006 7:37 AM