Hybrid Kettlebell Strength and Conditioning Main Manual

7/22/2019 Hybrid Kettlebell Strength and Conditioning Main Manual

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Hybrid Kettlebell Strength and Conditioning

Disclaimer

Strenuous physical exercise can be a dangerous activity. There are inherentrisks in any physical activity, intense fitness training is no exception. The

use of professional instruction is recommended before entering into anytype of sport or physical exercise. You should become knowledgeable aboutthe risks involved and assume personal responsibility for your actions. Theinformation contained within this manual may or may not be accurate andis open to interpretation.

2013 Forest Vance Training, Inc. 2htt!""#orest$ance.co%
http://forestvance.com/http://forestvance.com/


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Contents

About The Author

!ntroduction "

#orkout $verview %

#orkout A &

#orkout ' ()

*ardio +rogramming ((

+rogram -A (

/xercise 0ibrary ("

'onus Section ( 1 2ettlebell *hallenge #orkouts 3

'onus Section 4 2ettlebell *ombo #orkout "

'onus Section 3 4 ()x() 2ettlebell #orkout 5

*onclusion %

Additional 6esources 7



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&bo't Forest Vance ( The Hybrid Kettlebell Strength and

Conditioning )rogra%

8orest 9ance has a :aster of Science in ;uman :ovement and is a*ertified 8itness metcon?1style workouts.


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Introd'ction

! still remember it like it was yesterday. :y first high intensity, 6/A0metabolic conditioning style kettlebell workout.

See, during the first seven or eight years of my lifting career, we only reallydid it one way. #e lifted heavy weights. #e rested plenty between sets.#eights were for getting ST6$monkey claw? Bit=s where your hands kind of curl up into balls, due to afatigued gripC and thinking 4 >:an, that was awesome. ! gotta doworkouts like this more often?

Sick, ! know. 'ut, !=ll bet you have similar thoughts yourself after a goodworkout. !t=s Eust how us cra@y fitness peeps roll.

suck you in?,and get away from doing basic, heavy, effective strength work.

You


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focus on heavy, basic, compound lifts, and don=t feel trashed afterwards, iswaste of time or something.

To make continued progress in your training, you must get this idea out of

your head.

$kay, so now you hopefully get the importance of including strengthwork in your programming. 'ut you still donDt know exactly ;$#, or thebest way to go about doing it. #ell, youDre in luck, because you are readingthis guide FC

! am going to outline exactly how we are going to set up our ;ybrid2ettlebell Strength and *onditioning program, and then !Dll get to the >nittygritty? details of everything else.

2013 Forest Vance Training, Inc. htt!""#orest$ance.co%


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/oro't $er$ie

To put together this workout, ! have used the >undulating periodi@ation?model. ! have used this template myself, and with hundreds, if notthousands, of in1person training clients, over the years with great success.

This basically means that you hit different training modalities 4 bothheavyGmax strength training and higher repGconditioning1style work 4 notin specific, dedicated phases, but rather all over the course of a singleweek.

!t allows most folks to make solid, continuing gains 4 in both strength A


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S$ workout >A?, on the following page, is your max strength workout.#orkout >'?, detailed right after it, is your metabolic conditioning workout.You are going to plug these sessions in according to the template on theprevious page.

! have also detailed exactly what to do for your interval cardio sessions aswell.

8ollow this program for four to six weeks, then switch to another one. BSeethe back of the manual for more program recommendations.C

:ake senseM *ool. 0etDs get to it.



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/oro't &

5*a6 Strength /oro't7

This workout is all about low reps with high weight. You are going to wantto stop 1 or 2 reps before failure so pick a high enough amount of weightthat will get you there in about 5-8 reps.

First get in a goo! warmup with "oint mobility e#ercises an! staticstretches in if you nee! them. Then :

2ettlebell 'ulgarian Split SKuat B"17 reps each sideC

2ettlebell +ress B"17 reps each sideC

$n the press start with a clean to the shoul!er. Then press up 5-8 timesfrom the shoul!er. %!eally you&ll !o a clean an! switch o'er to the othersi!e for 5-8 more reps.

"17 +ull Jps

:odification F !nverted 6ow

%f you aren&t (uite able to !o a pull up mo!ify the e#ercise by !oing anin'erte! row with either a bar or a suspension trainer.

Ho this workout in a circuit fashion, resting as much as needed betweenmoves to lift as much weight as possible.

Ho the entire circuit 15 times.

)ake sure to en! your workout with some static stretches.



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/oro't 9

5*etabolic Conditioning7

*nlike our ma# weight !ay this workout maintains a high le'el of intensitywith much less rest. This workout has three pairs of e#ercises.

+et a timer for 5 minutes an! !o as many roun!s of that pair of e#ercisesthat you can. , secon!s of rest between each set of e#ercises.

1stSet

SKuat to $verhead +ress with 2' B5 each sideC

(1(" !nverted 6ows

im for four roun!s with perfect form.

2ndSet

% 'urpees

(" Two ;and 2ettlebell Swings

+et a goal of hitting 5 roun!s in 5 minutes.

3rdSet

2ettlebell 8igure 7 to ;old B( each sideC

( +lank to +ush Jps

+et a goal of hitting / roun!s in 5 minutes.

)ake sure to en! your workout with some static stretches.



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Cardio )rogra%%ing

+erform to days er ee o# high intensity inter$al training.

8or both interval days, youDll start with a five minute warm1up at an easyintensity. Then you&ll rotate between two !ifferent inter'al workouts onalternating !aysF

!nterval workout ( 1 F5) N high intensity, F5) N low intensity, five roundstotal

!nterval workout 1 F3) N high intensity, F3) at low intensity, ten roundstotal

8inish each interval cardio workout with a five minute easy cool1downperiod

+erform one day er ee o# long:slo:distance ;reco$ery< cardioBeasy heart rate, O 3) mins., something you en"oyC

!n total, youDll do three days per week of DcardioD. !deally youDll do this onyour non1strength training days 4 as outlined earlier 1 but the %osti%ortant thing is ='st to get it done.

00Fin! of Forest&s best-selling eooks an! programs books

an! 343&s apparel an! recommen!e! pro!ucts athttp:forest'ance.comstore00

http://forestvance.com/storehttp://forestvance.com/http://forestvance.com/storehttp://forestvance.com/


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)rogra% >(&

;ere are answers to some freKuently asked Kuestions about the programF

6: 7ow !o % bump up the weights9 % am using in my workouts

&! Incororate strength or into yo'r o$erall ro'tine, and 'se therincile o# rogressi$e o$erload.

Simply put, you need to strive to use more weight in your workouts overtime. !f you are pressing a (k today for three sets of eight reps today, tryto get nine, eight, eight with it next time. Then nine, nine, eight. Thennine, nine, nine. Then maybe ten. Then maybe bump up the weight. /tc.

T;!S is why we want to stick with the same workout and exercises for atleast four to six weeks, 'T#. +A6T!*J0A60Y if gaining strength is our goal.!f we change things up more freKuently than that, there is no way tomeasure progress and see if we are getting better at specific exercises.

6: 7ow often shoul! % change up my workouts

&! ?$ery #o'r to si6 ees.

!f you are not the type that gets easily bored with your workouts, you couldactually probably do the same workout even eight, ten weeks, or more. Aslong as you are making progress on the routine you are doing, you canBand shouldC keep doing it.

6: 7ow !o % scale up or !own an! a!apt things for a more basic - or morea!'ance! - fitness le'el

&! Here are so%e rogressions #or so%e basic e6ercises incl'ded inthe Hybrid Kettlebell Strength and Conditioning rogra%. I ha$elisted the% in order #ro% easiest"%ost basic $ariation, tohardest"%ost di##ic'lt $ariation!



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split sKuat1bulgarian split sKuat1bulgarian split sKuat with weight

inverted row1band assisted pull up1standard pull up1pull up with kb onfoot

burpee with hands elevated, no Eump at top 1 burpee with no Eump at

top 1 burpee with Eump at top 1 burpee with Eump at top, push up onthe floor

hands elevated push ups1knee push up1standard push up 1feetelevated push up

6: ;hat if % tra'el often an! !on&t ha'e access to any e(uipment

&! )lan ahead, and or aro'nd it.

8or your real strength days, it is best to have access to your 2'Ds. So planthose one to two days per week for when you are home, or will have accessto kettlebells.

Then, you can do body weight 1 based workouts for your metabolicconditioning days when you are on the road.

You can also do interval cardio when you are on the road 1 running is the

simplest way, or Eust using simple body weight 1 based movementsBEumping Eacks, burpees, mountain climbers, etc.C

! travel about once a month or so 1 in anywhere from three to seven daystretches 1 and this system works great for me. ! am able to stay on trackwith my workouts and even make progress while ! am away.



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6: ;hat if % only ha'e three !ays per week to train


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?6ercise @ibrary

Kettlebell Fig're 4 to Hold

Start with the 2' on the ground, like youDre setting up for a swing. ;ikepass the weight back, then >swoop? it up to eye level. You should bepalming the Dbell with one hand, and have your hand on the handle of theDbell with the other.

+ass the 2' back between your legs, keeping your back flat and minimi@ingrotation in the torso and rest of the body. Switch hands while the kettlebellis back behind you, and bring it back up to the starting position. *ompleteon both sides, and you have done one rep.

2013 Forest Vance Training, Inc. 1-htt!""#orest$ance.co%


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9'lgarian Slit SA'at

This is much like a split sKuat or lunge 4 you Eust have your back footelevated.

:ake sure your weight is through the heel of the front foot, your knee istracking over the toe, and the shin angle of the front foot stays vertical.



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)lan to )'sh B

0ay flat and lift the hips along with the stomach and chest off of the floor 4you=ll end up in a +ush Jp 4 type body position, but you=ll be resting onyour forearms. 6emember, your abs should be braced like you=re bracingfor a punch in the stomach, your upper and lower body should be Ptight=,and you should be able to breathe normally at the same time. To do aplank to push up alternate between the plank and push up position.



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)'ll B"Chin B

Start from a full hang. Iet tight Hrive your elbows towards the floor anduse your back muscles to pull hard. 'ring your chin over the bar and touchyour neckGupper chest. Slowly lower to your starting position and repeat forreps. 2ipping yourself over the bar is not advocated because it doesnDtbuild functional strength.

You also need to have active shoulders when you are in the dead hang,donDt let yourself drop. #hen you come up over the bar, your chin comes allthe way over the bar to help with this movement. !f your head is elevated,it will help pull your chin over the bar. Your elbows should be tucked behindyour body as you perform the pull1up.

The chin up is the same move as the pull up except your palms are facingtowards you. The picture below is a neutral grip pull up. +alms are facingin.



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Kettlebell Sing

Start by performing a simple sumo deadlift with the kettlebell between thefeet. This is the movement you need to get down before you move on to afull blown swing. 8ocus on pulling your butt back behind you with your hipflexors and moving through the hips instead of sKuatting. The deadlift andthe sKuat are two very distinct and different movements. Your back shouldstay completely flat and you should feel a stretch in the back of the legs ifyouDre doing the movement properly.

$nce you have the deadlift down, you can try a half swing. Two things tothink aboutF make sure youDre Dhike passingD the weight back between the

legs on the downswingQ again, this movement is like a deadlift, not a sKuat.Try to get the bottom of the kettlebell to face the wall behind you as youhike pass it back. Then, snap the hips and swing the weight up. !f youDredoing it right, the arms are loose and the legs are doing the Eob of liftingthe weight. !tDs not a sKuat and front raise, itDs a hip snap. The knees lockout and the hips come all the way through 4 the force is then efficientlytransferred to the upper body.

#hen you feel comfortable with the half swing, you can progress to the full

swing. The mechanics of this movement are the same as the half swing,the hip snap is Eust more powerful and the Dbell should swing up to aboutshoulder height.



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9'ree

The burpee is one of the greatest total1body conditioning exercises of alltimeQ it can be performed with nothing, but your own body weight, it worksnearly every muscle in your body and reKuires very little space.

Start the burpee in a standing position. Rump your feet back and land in apush1up position. Ho a push1up, Eump your feet forward and Eump in theair. 6epeat for reps



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SA'at to $erhead )ress

To perform the sKuat, start with your feet between hip and shoulder widthapart, and your toes pointed straight ahead or slightly out. #eight is backthrough the heels, chest is tall, and shoulder blades are pushed down andback. Sit back as if you=re sitting on a chair. The lower legs should staycompletely vertical. !magine that you are stuck in cement up to yourknees.

!n the rack sKuat, the kettlebell is simply racked on one sideQ this adds auniKue core and stabili@ation challenge to the exercise.


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In$erted +o

This one is like a pull up. Start lying on the ground. +ull yourself uptowards your suspension trainerGbarbellGSmith machineGetc.

:ake sure to use the muscles in your back to do the work



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9on's Section 1 Kettlebell Challenge /oro'ts

A challenge workout is a one1off workout that=s designed as a uniKue andfun test of your fitness level and mental toughness. #e do them about oncea month in my Sacramento, *A fitness boot camps 4and that=s the freKuency ! recommend you do them as well.

:ix these three 2' challenges into your regular routine for added fun andbenefit from your current workout program And 4 if you enEoy theseworkouts 4 check out my full 2' *hallenge #orkouts program athttpFGG()x()kettlebells.comGchallengeworkoutspecial .

1

() +ush Jps) 2' Swings3) #alking 0unges B3) total stepsC) *ross 'ody :ountain *limbers Bone knee1to1elbow move one repC") 'ody #eight SKuats

Ho as many rounds as possible in ) minutes.

07a'ing trouble mastering the kettlebell swing


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2

% kettlebell goblet sKuats( kettlebell swings

( push ups% chin ups

Simply complete the seKuence above five times as fast as possible.

0controlle!-cheating-for-more-pull-ups

3

" SwingsG ) SwingsG (" Swings

3 Turkish Iet Jps each sideG Iet Jps each sideG ( Iet Jp each side

6epeat each Swing rep set twice, like thisF " Swings, 3 Iet Jps on theright side, " Swings, 3 Iet Jps on the left. ) Swings, Iet Jps right, Iet Jps left, etc.

Ho this as fast as possible.

07ere is an article an! 'i!eo with a few tips on how to impro'e yourTurkish get up techni(ue:

http:kettlebellbasics.net211,2/the-turkish-get-up-broken-!own-into-steps

http://bodyweightstrengthtraining.com/2012/11/06/how-to-improve-pull-ups-fast-2-tips/http://bodyweightstrengthtraining.com/2012/11/06/how-to-improve-pull-ups-fast-2-tips/http://bodyweightstrengthtraining.com/2012/11/07/controlled-cheating-for-more-pull-ups/http://bodyweightstrengthtraining.com/2012/11/07/controlled-cheating-for-more-pull-ups/http://kettlebellbasics.net/2011/06/23/the-turkish-get-up-broken-down-into-steps/http://kettlebellbasics.net/2011/06/23/the-turkish-get-up-broken-down-into-steps/http://forestvance.com/http://bodyweightstrengthtraining.com/2012/11/06/how-to-improve-pull-ups-fast-2-tips/http://bodyweightstrengthtraining.com/2012/11/06/how-to-improve-pull-ups-fast-2-tips/http://bodyweightstrengthtraining.com/2012/11/07/controlled-cheating-for-more-pull-ups/http://bodyweightstrengthtraining.com/2012/11/07/controlled-cheating-for-more-pull-ups/http://kettlebellbasics.net/2011/06/23/the-turkish-get-up-broken-down-into-steps/http://kettlebellbasics.net/2011/06/23/the-turkish-get-up-broken-down-into-steps/http://forestvance.com/


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9on's Section 2 Kettlebell Co%bo /oro't

This is a sample >kettlebell combo? workout from The 3) Hay 6apid 8at0oss 2ettlebell Solution.

( Turkish get up" rack sKuats() snatches

?epeat prescribe! number of reps on $@A si!e without setting the = !ownB then !o the same on the other si!e.

?epeat the circuit a total of fi'e times taking @$ rest !uring the combo

an! about , secon!s rest in between each combo.

8ind the full program at httpFGG3)daykettlebellfatloss.com

2013 Forest Vance Training, Inc. 2-htt!""#orest$ance.co%
http://30daykettlebellfatloss.com/http://forestvance.com/http://30daykettlebellfatloss.com/http://forestvance.com/


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9on's Section 3 10610 Kettlebell /oro't

This is a sample workout from The ()x() 2ettlebell Solution, my >flagship?kettlebell training program.

/ee 4

#arm up 4 Ho five Turkish get ups on each side. Start easy 4 with noweight at all or a light weight 4 and work up to a heavier weight with eachrep. Switch sides after each rep.

+erform the first exercise in each pairing. !mmediately move to the nextexercise Bor exercisesC and complete the prescribed number of reps. 6est3) seconds and repeat each seKuence a total of three times.

(aF 7 reverse lunges

(bF pull1ups 4 one rep short of failure

aF 5 kettlebell presses

bF ) body weight sKuats Bexplosive tempoC

3aF " kettlebell swings Byour choiceC

3bF (" push1ups

8inish with static stretch of tight muscle groups

8ind the full program at httpFGG()x()kettlebells.comGhome

http://10x10kettlebells.com/homehttp://forestvance.com/http://10x10kettlebells.com/homehttp://forestvance.com/


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Concl'sion

!n conclusion, ! love high 4 intensity, conditioning 4 style kettlebellworkouts. ! always will. 'ut ! think it is also very important to take a stepback, look at your programming as a whole, and make sure you lift ;/A9Y,too 4 it=s the foundation that much of your other training is built upon.

! wish you the best of luck, and look forward to hearing your success story

Forest Vance, *aster o# Science in H'%an *o$e%ent and Certi#ied+'ssian Kettlebell Instr'ctor

htt!""#orest$ance.co%

http://forestvance.com/http://forestvance.com/http://forestvance.com/http://forestvance.com/


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&dditional +eso'rces

%f you en"oye! the 7ybri! =ettlebell +trength an!

Hybrid Kettlebell Strength and Conditioning Main Manual

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Transcript of Hybrid Kettlebell Strength and Conditioning Main Manual