Learn How to Train like a Russian!!
Conjugated Workout
Kettlebell
workout (conjugated method - 1 day strength, 1 day ballistic, 1 day endurance)
NOTE: The
following exercise plan shows how to use the conjugated method of
development. This involves 1 x strength
session; 1 x dynamic day and 1 x endurance day. I will write more about the conjugated method at a later date - but this
is a proven method for ensuring you cover all of the bases.
Strength
Day
Each
exercise is supersetted (perform
exercise A1 then exercise A2 then rest 1-2 minutes). Repeat until all sets are done then move onto
Exercise B1 and B2.
If you are
a beginner use a single kettle but it must be heavy. If you have good experience of kettle bells
then use doubles.
(If your focus is on strength increase the rest period anything up to 5 minutes.)
A1 Squats 5
reps
A2
Straight-legged deadlifts
B1
Deadlifts
B2 Swings 5
REPS
C1 Clean
& Press
C2 Pull-ups
DO NOT
train to failure. If you only get 3 or 4
on the final couple of sets that’s no problem. If you feel you will not get the rep then stop. Focus on good quality work with good form.
Weight:
Once you can perform the sets comfortably consider getting a bigger kettle
bell. Remember you need to adapt to grown - if you keep doing the same
exercises comfortably your body will not need to adapt. You will not get stronger or bigger.
Dynamic
Day
Do 2
handed Kettlebell Swings @ 10 per minute
(perform 10
swings and then jog on the spot or skip for the rest of the minute)
Do this for
10 minutes
Increase
the reps/minute each week until you reach 20 (no more than 5 additional reps a
week)
Then add a
minute each week until 20 minutes. Then increase from 20 reps per minute as you
see fit. Good Luck!
Weight:
Keep the weight moderate - not light - but definitely not heavy. Complete the 10 minutes with good form.
Endurance
Day
Perform 20
reps of each exercise in a circuit. Rest for 1 minute and then repeat (up to 4
sets). This session should be with a
lighter weight. You need to be able to
do 20 reps with good form. If you can’t do
20 reps start with 10 and build up.
Exercises
(20 reps each continuously - 1 minute rest)
Swings
2-hands
Squats
Cleans
Snatches
Deadlifts
Swings
1-hands (10 each hand)
Press
(either 2 handed or 1 handed - experiment)
Swings
2-hands
Weight: Do
NOT use the same weight as Monday. As
an example if you use double Kbs on a Monday use the single bell. If you use a 24Kg on Monday, then use a 16Kg
bell.
Typical
week layout:
Below is a
typical week layout - leave at least 1 days rest between circuits
Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
Heavy | | Dynamic | | Endurance | | |
We advise seeking medical advice prior to beginning any excercise routine to make sure you choose the right routine for your level of physical conditioning.
All information on this website is provided "As-is" and the owners of this site are not responsible for any injuries sustained while following the excersises and routines found on this site.