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Pick a goal and stick with it for at least four weeks before shifting to another focus.
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| An achievement that revolves around the workouts is often the goal such as doing twenty kettlebell clean and presses... let's take a look at a kettlebell program that covers all of the bases. Try it out! |
Trainees rarely have one goal in mind when they evaluate potential programs. Many people want it all and do not understand the concept of sacrifice. Truth be told many people do not understand the concept of sacrifice, period. However, that is a theme for another time. While focusing on one goal at a time is ideal, it is not always practical.
For example, a combat athlete requires muscular endurance, cardio, and brute strength. Just working on one of these goals to the exclusion of the others will not result in the desired goal which of course is a victory in the ring. Athletes in a variety of arenas require a variety of different forms of conditioning. It is different for trainees that simply workout for personal goals.
An achievement that revolves around the workouts is often the goal such as doing twenty kettlebell clean and presses or a set of twenty barbell squats with 315lbs. For the purpose of overall health and well being, a balance of strength, muscular conditioning, and cardio is desirable and often what many of my online personalized program design clients want. This week, let's take a look at a kettlebell program that covers all of the bases.
3x Per Week
Here is a sample 3x per week workout:
 Monday: Muscular Endurance Focus:
- A-1: Double Clean and Push Press 3x12
- A-2: Pull-up 3x12
Do A-1 and A-2 back to back. Do a set of A-1, wait 75 seconds and then do a set of A-2 and wait 75 seconds. Proceed until you have completed all three sets. When you can do three sets with the same weight, add two reps. Long-term goal is 3x20 on both exercises.
- Turkish Get-up: 2x3 l,r (one-minute breaks)
- B-1: One-arm Front Squat 3x12 l,r (left and right)
- B-2: One-arm Snatch 3x12 l,r
Do B-1 and B-2 back to back. Do a set of B-1, wait 75 seconds and then do a set of B-2 and wait 75 seconds. Proceed until you have completed all three sets. When you can do three sets with the same weight, add two reps. Long-term goal is 3x20 on both exercises.
 Click Here For A Printable Log Of Monday.
Wednesday: Cardio Focus:
One-arm Swing 5x12 l,r (one-minute breaks). Pick a weight that you can do twenty reps with. Add a set every week until you are up to 10x12 l,r (left and right). Then work up to 10x15 l,r. Once you get to 10x15, work on compressing the breaks. Shave ten seconds off each week until you get down to thirty second breaks. At this point, upgrade to a heavier kettlebells.
Friday: Strength Focus:
- A-1: Double Clean and Military Press 4x6
- A-2: Alternating Renegade Row 4x6
Do A-1 and A-2 back to back. Do a set of A-1, wait 75 seconds and then do a set of A-2 and wait 75 seconds. Proceed until you have completed four sets per exercise. When you can do four sets with the same weight, add another set. Long-term goal is 6x6 on both exercises.
- One-arm Windmill 2x5 l,r (one-minute breaks)
- B-1: Double Front Squat 4x6
- B-2: Double Swing 4x6
Do B-1 and B-2 back to back. Do a set of B-1, wait 75 seconds and then do a set of B-2 and wait 75 seconds. Proceed until you have completed four sets per exercise. When you can do four sets with the same weight, add another set. Long-term goal is 6x6 on both exercises.
Click Here For A Printable Log Of Friday.
4x Per Week
Here is an example of a 4x per week schedule for a trainee that wants more cardio:
Monday: Muscular Endurance Focus:
- A-1: Double Clean and Push Press 3x12
- A-2: Pull-up 3x12
Do A-1 and A-2 back to back. Do a set of A-1, wait 75 seconds and then do a set of A-2 and wait 75 seconds. Proceed until you have completed all three sets. When you can do three sets with the same weight, add two reps. Long-term goal is 3x20 on both exercises.
- Turkish Get-up: 2x3 l,r (one-minute breaks)
- B-1: One-arm Front Squat 3x12 l,r (left and right)
- B-2: One-arm Snatch 3x12 l,r
Do B-1 and B-2 back to back. Do a set of B-1, wait 75 seconds and then do a set of B-2 and wait 75 seconds. Proceed until you have completed all three sets. When you can do three sets with the same weight, add two reps. Long-term goal is 3x20 on both exercises.
Click Here For A Printable Log Of Monday.
Tuesday & Thursday: Cardio Focus:
One-arm Swing 5x12 l,r (one-minute breaks). Pick a weight that you can do twenty reps with. Add a set every week until you are up to 10x12 l,r (left and right). Then work up to 10x15 l,r. Once you get to 10x15, work on compressing the breaks. Shave ten seconds off each week until you get down to thirty second breaks. At this point, upgrade to a heavier kettlebells.
Thursday: Strength Focus:
- A-1: Double Clean and Military Press 4x6
- A-2: Alternating Renegade Row 4x6
Do A-1 and A-2 back to back. Do a set of A-1, wait 75 seconds and then do a set of A-2 and wait 75 seconds. Proceed until you have completed four sets per exercise. When you can do four sets with the same weight, add another set. Long-term goal is 6x6 on both exercises.
- One-arm Windmill 2x5 l,r (one-minute breaks)
- B-1: Double Front Squat 4x6
- B-2: Double Swing 4x6
Do B-1 and B-2 back to back. Do a set of B-1, wait 75 seconds and then do a set of B-2 and wait 75 seconds. Proceed until you have completed four sets per exercise. When you can do four sets with the same weight, add another set. Long-term goal is 6x6 on both exercises.
Click Here For A Printable Log Of Thursday.
Conclusion
The above programs can be manipulated for a variety of goals. If you want more of a focus on strength and cardio. Do two strength workouts per week and two cardio workouts per week. If your strength is good and you want to focus more on muscular endurance and cardio, do two muscular endurance workouts per week and two cardio workouts.
You can even do some "rotation training" each month.
- Month one could be a focus on strength and cardio.
- Month two, a focus on cardio and muscular endurance.
- Month three, a focus on cardio, muscular endurance, and strength.
The application depends on the goal. Pick a goal and stick with it for at least four weeks before shifting to another focus.
Need program design help? Click here for more info: www.mikemahler.com
mahler25@yahoo.com
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