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 kettlebells 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 kettlebell. Remember you need to adapt to grow - 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 day’s rest between circuits.