Kettlebell Training Schedule

1. Exercise programming.

The Kettlebell is the tool - but how do I use it?

You can follow one of the programs on this site.  But ideally you want to get to a point in the future where you are constructing your own programs.  Here are my tips from experience on creating the perfect training schedule.

2. Focus on the basics

Use the Basic exercises (include link) as the foundations for your training.  Do not over complicate movements.

Look to include a push, a pull, a lift from the ground up and not much else.  Too many movements is not a good thing. Use efficient full body movements (compound exercises).  You will not get a sore and you will get much stronger.

3. Do not isolate.

Unless you are a body builder forget isolation.  Use compound exercises at all time.  If you really want to work on your guns or your abs add a couple of sets at the end of your training but do not make them the main part of your workout.

4. Rest

There’s a vicious cycle that happens with everyone,  (myself included).  You start training, you see some benefits and then the benefits slow up.  So you train more- Wrong!!  The progress is likely to stall for a different reason.  Overtraining is the nemesis of success and has affected almost everyone at some point.   Rest at least one day per week.  If your focus is on strength its more likely you’ll need to rest 24 hours between every training session.  Listen to your body. 

5. Use progress as your measure of success

Have you made any gains (more weight or more reps or less rest) in the last 2 weeks?  If not, then stop and think.  You need to progress to allow your body to adapt to the new challenge.  Performing the same workout 3 times a week for 6 months won’t achieve much.  You’re body will get used to the exercise and will not need to adapt.  You will be maintaining only.

6. Progress is 1 more rep.

You do not need to go mad with progression. A slow steady progression is the way to do this.  You want to be making progress in 6 months time.  Going too fast too soon will only result in injury.  Never train to failure.  Aim to lift within your means each session but progress.  If progress slows up you’ll know you’re overtraining or you’re workout needs a freshen up.

7. Go easy sometimes

Do not train hard every day.  You will get injured.  Have easy days, you will benefit more from these in the long term than “beasting yourself” every time.

A typical schedule may have an easy/medium/hard progression during 1 week cycle.

8. Get your reps right for your goal

Strength 1-5 reps rest 2-5mins - low volume.

Hypertrophy (muscle building) 5-10 reps 1-2 mins rest (training to get a pump) - higher volume

Endurance (10-20 reps or timed sets) short rests

(This is by no means a definitive statement on how to program sets and reps.  There are a huge amount of excellent publications that go into a huge amount of detail. The above is a good guideline.  Understand what you want and how reps and rest will affect this.)

9. Use good form.

This is so important.  Read books, get a personal trainer, use youtube (but beware of some of the jokers on there).  Get your form right.  Ask someone to film you and critique your own movements.  Bad form will equal injury.  If you can’t get a movement right, then get some help from someone who knows.

10. Change your program - but not too frequently.

Stick with a program long enough that you get the benefits.  (This should be a minimum of 6 weeks).  When you stop getting benefits change your program.  Creating some goals throughout the year and change your program accordingly.  A typical cycle may involve focus on strength during the winter and focus on conditioning in the summer.

11. Enjoy it!.

If your training schedule interferes with work or your social life, change it.  We all have to make sacrifices but unless you’re an athlete your workout should enhance your life.  You should not be a slave to the kettlebells or any other program.   Short and sharp, or long and infrequent.  Think about what spare time you have.  You want to be training in years to come so you need to live with this.