Hybrid Kettlebell Strength and Conditioning Main Manual

Hybrid Kettlebell Strength and Conditioning

Disclaimer

Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity, intense fitness training is no exception. The use of professional instruction is recommended before entering into any type of sport or physical exercise. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. The information contained within this manual may or may not be accurate and is open to interpretation.

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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



&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
From the author: There=s a disturbing trend in the fitness world today. !t=s the out1of1control popularity of these >metcon?1style workouts.
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Introd'ction ! still remember it like it was yesterday. :y first high intensity, 6/A0 metabolic conditioning style kettlebell workout. See, during the first seven or eight years of my lifting career, we only really did it one way. #e lifted heavy weights. #e rested plenty between sets. #eights were for getting ST6$monkey claw?…Bit=s your hands that kindwas of curl up into balls, due fatigued gripC andwhere thinking 4 >:an, awesome. ! gotta doto a workouts like this more often? Sick, ! know. 'ut, !=ll bet you have similar thoughts yourself after a good workout. !t=s Eust how us cra@y fitness peeps roll. <$# … the point of this story … is that these kind of workouts can be almost addicting, in a way … but that really, you can=t let that >suck you in?, and get away from doing basic, heavy, effective strength work. You

focus on heavy, basic, compound lifts, and don=t feel trashed afterwards, is waste of time or something. To make continued progress in your training, you must get this idea out of your head. $kay, so … now you hopefully get the importance of including strength work way in your programming. 'ut#ell, you youDre still donDt knowbecause exactly you ;$#are , or reading the best to go about doing it. in luck, this guide FC ! am going to outline exactly how we are going to set up our ;ybrid 2ettlebell Strength and *onditioning program, and then !Dll get to the >nitty gritty? details of everything else.

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/oro't $er$ie To put together this workout, ! have used the >undulating periodi@ation? model. ! have used this template myself, and with hundreds, if not thousands, of in1person training clients, over the years with great success. This basically means that you hit different training modalities 4 both heavyGmax strength training 4 not in specific, dedicated phases,and buthigher ratherrepGconditioning1style all over the course of work a single week. !t allows most folks to make solid, continuing gains 4 in both strength A
(  3  " 5 %

4 4 4 4 4 4 4

:etabolic conditioning day !nterval cardio day ;eavy strength day 6ecoveryG0SH cardio day :etabolic *onditioning day !nterval cardio day $ff

$6 4 if one only has three days per week to train, they could also set it up like thisF Hay Hay Hay Hay Hay Hay Hay

(  3  " 5 %

4 4 4 4 4 4 4

:etabolic conditioning L interval cardio $ff ;eavy strength L 6ecoveryG0SH cardio $ff :etabolic conditioning L interval cardio $ff $ff

And probably get pretty similar results.

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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 the previous page. ! have also detailed exactly what to do for your interval cardio sessions as well. 8ollow this program for four to six weeks, then switch to another one. BSee the back of the manual for more program recommendations.C :ake senseM *ool. 0etDs get to it.



/oro't & 5*a6 Strength /oro't7

This workout is all about low reps with high weight. You are going to want to stop 1 or 2 reps before failure so pick a high enough amount of weight that will get you there in about 5-8 reps. First get in a goo! warmup with "oint mobility e#ercises an! static stretches 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 times from the shoul!er. %!eally you&ll !o a clean an! switch o'er to the other si!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 an in'erte! row with either a bar or a suspension trainer. Ho this workout in a circuit fashion, resting as much as needed between moves to lift as much weight as possible. Ho the entire circuit 15 times.

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



/oro't 9 5*etabolic Conditioning7

*nlike our ma# weight !ay this workout maintains a high le'el of intensity with much less rest. This workout has three pairs of e#ercises. +et ayou timer for, 5 secon!s minutesofan! !obetween as manyeach roun!s pair of e#ercises that can. rest set of of that e#ercises. 1st Set SKuat to $verhead +ress with 2' B5 each sideC (1(" !nverted 6ows

im for four roun!s with perfect form. 2nd Set % 'urpees (" Two ;and 2ettlebell Swings

+et a goal of hitting 5 roun!s in 5 minutes. 3

rd

Set

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.



Cardio )rogra%%ing +erform to days er ee o# high intensity inter$al training. 8or both interval days, youDll start with a five minute warm1up at an easy intensity. Then you&ll rotate between two !ifferent inter'al workouts on alternating !aysF !nterval workout ( 1 F5) N high intensity, F5) N low intensity, five rounds total !nterval workout  1 F3) N high intensity, F3) at low intensity, ten rounds total 8inish each interval cardio workout with a five minute easy cool1down period +erform one day er ee o# long:slo:distance ;reco$ery< cardio Beasy heart rate, O 3) mins., something youen"oyC !n total, youDll do three days per week of DcardioD. !deally youDll do this on your non1strength training days 4 as outlined earlier 1 but the %ost i%ortant thing is ='st to get it done.

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)rogra% >(& ;ere are answers to some freKuently asked Kuestions about the programF

6: 7ow !o % bump up the weights9 % am using in my workouts &! Incororate strength or into yo'r o$erall ro'tine, and 'se the rincile o# rogressi$e o$erload. Simply put, you need to strive to use more weight in your workouts over time. !f you are pressing a (k today for three sets of eight reps today, try to get nine, eight, eight with it next time. Then nine, nine, eight. Then nine, 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 at least 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 to measure progress and see if we are getting better at specific exercises.

6: 7ow often shoul! % change up my workouts &! ?$ery #o'r to si6 ees. !f you are not the type that gets easily bored with your workouts, you could actually probably do the same workout even eight, ten weeks, or more. As long as you are making progress on the routine you are doing, you can Band shouldC keep doing it.

6: 7ow !o % scale up or !own an! a!apt things for a more basic - or more a!'ance! - fitness le'el &! Here are so%e rogressions #or so%e basic e6ercises incl'ded in the Hybrid Kettlebell Strength and Conditioning rogra%. I ha$e listed the% in order #ro% easiest"%ost basic $ariation, to hardest"%ost di##ic'lt $ariation! © 2013 Forest Vance Training, Inc. 12 htt!""#orest$ance.co%

Hybrid Kettlebell Strength and Conditioning • •

•

•

split sKuat1bulgarian split sKuat1bulgarian split sKuat with weight inverted row1band assisted pull up1standard pull up1pull up with kb on foot 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 on the floor hands elevated push ups1knee push up1standard push up 1feet elevated 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 plan those one to two days per week for when you are home, or will have access to kettlebells. Then, you can do body weight 1 based workouts for your metabolic conditioning 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 movements BEumping Eacks, burpees, mountain climbers, etc.C ! travel about once a month or so 1 in anywhere from three to seven day stretches 1 and this system works great for me. ! am able to stay on track with my workouts and even make progress while ! am away.



6: ;hat if % only ha'e three !ays per week to train
3  " 5 %

11 1 1 1

;eavy strength L 6ecoveryG0SH cardio $ff :etabolic conditioning L interval cardio $ff $ff

This will allow you to get all the work you need in three " 15) minute sessions.

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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. ;ike pass the weight back, then >swoop? it upto eye level. You should be palming the Dbell with one hand, and have your hand on the handle of the Dbell with the other. +ass the 2' back between your legs, keeping your back flat and minimi@ing rotation in the torso and rest of the body. Switch hands while the kettlebell is back behind you, and bring it back up to the starting position. *omplete on both sides, and you have done one rep.

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9'lgarian Slit SA'at

This is much like a split sKuat or lunge 4 you Eust have your back foot elevated. :ake sure your weight is through the heel of the front foot, your knee is tracking 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 4 you=ll end up in a +ush Jp 4 type body position, but you=ll be resting on your forearms. 6emember, your abs should be braced like you=re bracing for 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 a plank 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 and use your back muscles to pull hard. 'ring your chin over the bar and touch your neckGupper chest. Slowly lower to your starting position and repeat for reps. 2ipping yourself over the bar is not advocated because it doesnDt build 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 all the 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 behind your body as you perform the pull1up. The chin up is the same move as the pull up except your palms are facing towards you. The picture below is a neutral grip pull up. +alms are facing in.



Kettlebell Sing

Start by performing a simple sumo deadlift with the kettlebell between the feet. This is the movement you need to get down before you move on to a full blown swing. 8ocus on pulling your butt back behind you with your hip flexors and moving through the hips instead of sKuatting. The deadlift and the sKuat are two very distinct and different movements. Your back should stay completely flat and you should feel a stretch in the back of the legs if youDre doing the movement properly. $nce you have the deadlift down, you can try a half swing. Two things to think 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 you hike pass it back. Then, snap the hips and swing the weight up. !f youDre doing it right, the arms are loose and the legs are doing the Eob of lifting the weight. !tDs not a sKuat and front raise, itDs a hip snap. The knees lock out and the hips come all the way through 4 the force is then efficiently transferred 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 about shoulder height.



9'ree

The burpee is one of the greatest total1body conditioning exercises of all timeQ it can be performed with nothing, but your own body weight, it works nearly every muscle in your body and reKuires very little space. Start the burpee in a standing position. Rump your feet back and land in a push1up position. Ho a push1up, Eump your feet forward and Eump in the air. 6epeat for reps



SA'at to $erhead )ress To perform the sKuat, start with your feet between hip and shoulder width apart, and your toes pointed straight ahead or slightly out. #eight is back through the heels, chest is tall, and shoulder blades are pushed down and back. Sit back as if you=re sitting on a chair. The lower legs should stay completely vertical. !magine that you are stuck in cement up to your knees. !n the rack sKuat, the kettlebell is simply racked on one sideQ this adds a uniKue core and stabili@ation challenge to the exercise.


In$erted +o This one is like a pull up. Start lying on the ground. +ull yourself up towards your suspension trainerGbarbellGSmith machineGetc. :ake sure to use the muscles in your back to do the work



9on's Section 1  Kettlebell Challenge /oro'ts A challenge workout is a one1off workout that=s designed as a uniKue and fun test of your fitness level and mental toughness. #e do them about once a month in my Sacramento, *A fitness boot camps 4 and that=s the freKuency ! recommend you do them as well. :ix these three 2' challenges into your regular routine for added fun and benefit from your current workout program And 4 if you enEoy these workouts 4 check out my full 2' *hallenge #orkouts program at httpFGG()x()kettlebells.comGchallengeworkoutspecial.

1 () ) 3) )

+ush Jps 2' Swings #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


2 % kettlebell goblet sKuats ( kettlebell swings ( push ups % chin ups Simply complete the seKuence above five times as fast as possible. 0
http:bo!yweightstrengthtraining.com21211,how-to-impro'e-pullups-fast-2-tips http:bo!yweightstrengthtraining.com21211>controlle!-cheatingfor-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 the right 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 your Turkish get up techni(ue: http:kettlebellbasics.net211,2/the-turkish-get-up-broken-!owninto-steps

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9on's Section 2  Kettlebell Co%bo /oro't This is a sample >kettlebell combo? workout from The 3) Hay 6apid 8at 0oss 2ettlebell Solution. ( Turkish get up " rack sKuats () snatches

?epeat prescribe! number of reps on $@A si!e without setting the = !own B then !o the same on the other si!e. ?epeat the circuit a total of fi'e times taking @$ rest !uring the combo an! about , secon!s rest in between each combo. 8ind the full program at httpFGG3)daykettlebellfatloss.com

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9on's Section 3  10610 Kettlebell /oro'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 no weight at all or a light weight 4 and work up to a heavier weight with each rep. Switch sides after each rep. +erform the first exercise in each pairing. !mmediately move to the next exercise Bor exercisesC and complete the prescribed number of reps. 6est 3) 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

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Concl'sion !n conclusion, ! love high 4 intensity, conditioning 4 style kettlebell workouts. ! always will. 'ut ! think it is also very important to take a step back, 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%

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&dditional +eso'rces %f you en"oye! the 7ybri! =ettlebell +trength an! getting it back? 4 with kettlebells httpFGG3)daykettlebellfatloss.comG The ()U() 2ettlebell Solution 1() weeks. () exercises. () workouts to transform your body, blast body fat, gain lean muscle and get your old body back 4 using Eust kettlebells and your own body weight. httpFGG()x()kettlebells.comGhome The 2ettlebell 'asics Swing :anual 1This program teaches you everything you need to know about using the ;ardStyle 2ettlebell Swing for rapid fat loss and extreme conditioning 4 it=s got super detailed info on how to do the Swing, fixes to common problems, a ( week Swing workout plan to take you from kettlebell Pnewb= to a ninEa Swing master, and much more httpFGGkettlebellswingsforfatloss.netG
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Hybrid Kettlebell Strength and Conditioning Main Manual

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