Double Kettlebell Exercises — A Simple Strength Program
One of the best ways to increase overall body strength is to spend some time with the Clean + Press and the Front Squat. You can either use a single kettlebell or a pair of kettlebells. My preference is always a pair of kettlebells for the intermediate kettlebell user because of the greater systemic strength effect. That means there is more demand placed on the body to get stronger, so it does.
Here’s how the program is laid out:
A1. Clean + Press
A2. Front Squat
Use your 5RM on the Press. Set a timer for 30 minutes. You will alternate between sets of A1 and A2: Perform a set of C+P’s, then rest. Then perform a set of FSQ’s, then rest. Then repeat until time expires. Perform as many sets as possible while remaining as fresh as possible. Refuse to “grind” — keep your rep speed the same. If it slows down, rest more between sets.
Week 1:
- Day 1: Ladders. 1, 2, 3
- Day 2: Sets of 1
- Day 3: Sets of 2
Week 2:
- Day 1: Ladders. 1, 2, 3
- Day 2: Sets of 1
- Day 3: Sets of 3
Week 3:
- Day 1: Ladders. 1, 2, 3, 4
- Day 2: Sets of 2
- Day 3: Sets of 3
Week 4:
- Day 1: Ladders. 1, 2, 3, 4, (5)
- Day 2: Sets of 2
- Day 3: Alternate between sets of 3 and 4 if possible.
Week 5:
- Day 1: Perform 3×3.
- Day 2: Perform a new RM with the same kettlebell(s) you used for the previous 4 weeks. Or you may go up to a heavier kettlebell(s) and perform a new RM.
Some Notes:
You may be tempted to rush between reps and turn this into some kind of MetCon. Don’t. Remember to stay fresh.
A simple method to “stay fresh” is to use “Fast & Loose” drills between sets.
Week 4, Day 3, you’ll see “Alternate between sets of 3 and 4 if possible.” Use wisdom here. If you can’t alternate, don’t force it. Drop back down to 3 reps.
Week 5, Day 1, you’ll see “Ladders. 1, 2, 3, 4, (5).” That means if you feel like you can do a set, or sets of 5, then do so. If you don’t think you can, then don’t.
You may be wondering how many sets you should do per workout. I don’t know. I prefer to use “autoregulation,” meaning, we all have different training backgrounds and work capacities. What is easy for one may be hard for another, so all I do is specify the reps for you.
May you reach your “dry, fighting weight” without the dishonor of dieting!
