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COMBAT KETTLEBELL
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TRAINING PROGRAM
WEEK
01 COMBAT KETTLEBELL Begin Phase 1
W1 D1 Dynamic
Warm-Up
Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through
3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps
Groiners
5 Each Side
Kneeling T-Spine Rotations
5 Each Side
Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps
Jumps Lunges
Burpees
5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side
5 Reps
5 Each Side
5 Reps
W1 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
a
Single Arm Kettlebell Deadlift
5
5 Each Side
None
0.1.X.1
b
Single Leg Glute Brudge
5
5 Each Leg
60-90 Seconds
3.1.1.1
a
Goblet Squat Heels Elevated
4
6
None
2.1.X.1
b
Banded Monster Walks
4
10 Yards Each Way
60 Seconds
Steady Steps
a
Kettlebell Front Rack Walking Lunges with Coil
3
10 Each Leg
None
Steady Steps
3
10 Each Side
None
Steady
3
10 Each Leg
60 Seconds
Steady
10
10 Every Minute
After 10 Minutes Are Complete
Explosive
b
Kettlebell Hip Shifts
c
Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Swings
HR%
W1 D3 Dynamic
Warm-Up
Banded Pull Aparts
10 Reps
Banded Pull Aparts (Palms Facing Up)
10 Reps
Banded Disloactes
10 Reps
Hindu Push Ups
10 Reps
Sit Outs Shoulder Swings Arm Swings
5 Each Side 10 Each Direction 10 Reps
W1 D3 Upper Body
Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
5
5 Each Side
None
2.1.X.1
60-90 Seconds
Steady
a
Kettlebell Single Arm Strict Shoulder Press
b
Kettlebell Halos
5
5 Each Direction
a
Kettlebell 2 Arm Gorilla Rows
4
6
None
1.2.X.1
b
Prone Y’W’T
4
10
60 Seconds
Steady
a
Kettlebell Windmill
3
10 Each Side
None
Steady
b
Kettlebell Suitcase Carry
3
20 Yards Each Arm
None
Steady
c
Half Kneeling KB Chop & Lift
3
10 Each Side
60 Seconds
Steady
10
10 Every Minute
After 10 Minutes Are Complete
Explosive
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
HR%
W1 D5 Dynamic
Warm-Up
Hip Circles
5 Each Way
Quadruped Leg Whip
3 Each Way
90/90 Flow Stretch
3 Each Direction
Single Leg Glute Bridge
5 Each Side
T-Spine Opener
3 Each Side
Hindu Push Ups
5 Reps
W1 D5 Full Body Speed Lactic Conditioning
Sets
Reps
Rest
Tempo
a
Kettlebell Rotation Swing
10
5 Each Side
None
Steady
b
Sit Outs
10
5 Each Side
45 Seconds
Steady
a
Kettlebell Split Stance Swing Through
5
5 Each Side
None
Steady
b
Mountain Climbers
5
10 Each Side
45 Seconds
Rapid Fire
a
Kettlebell Half Turkish Get Up
3
5 Each Side
None
Steady
3
5 Each Side
None
Steady
3
5 Breaths
45 Seconds
Static
6
5 Each Arm
30 Seconds After Each Set
Explosive
b
Spiderman Pushups
c
Glute Bridge with Breathwork Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch
HR%
TRAINING PROGRAM
WEEK
02 COMBAT KETTLEBELL PHASE 1
W2 D1 Dynamic
Warm-Up
Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through
3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps
Groiners
5 Each Side
Kneeling T-Spine Rotations
5 Each Side
Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps
Jumps Lunges
Burpees
5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side
5 Reps
5 Each Side
5 Reps
W2 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
6
5 Each Side
None
0.1.X.1
6
8 Each Leg
50 Seconds
3.1.1.1
5
6
None
2.1.X.1
b
Banded Monster Walks
5
10 Yards Each Way
50 Seconds
Steady Steps
a
Kettlebell Front Rack Walking Lunges with Coil
4
10 Each Leg
None
Steady Steps
4
12 Each Side
None
Steady
4
10 Each Side
40 Seconds
Steady
10
12 Every Minute
After 10 Minutes Are Complete
Explosive
a
b
a
Single Arm Kettlebell Deadlift
*Increase load from last week
Single Leg Glute Brudge
Goblet Squat Heels Elevated *Increase load from last week
*Increase load from last week
b
Kettlebell Hip Shifts
c
Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Swings
HR%
W2 D3 Dynamic
Warm-Up
Banded Pull Aparts
10 Reps
Banded Pull Aparts (Palms Facing Up)
10 Reps
Banded Disloactes
10 Reps
Hindu Push Ups
10 Reps
Sit Outs Shoulder Swings Arm Swings
5 Each Side 10 Each Direction 10 Reps
W2 D3 Upper Body
Shoulder and Trunk Stability, Oxygen Utilization
a
Sets
Reps
Rest
Tempo
5
6 Each Side
None
2.1.X.1
Kettlebell Halos
5
6 Each Side
50 Seconds
Steady
Kettlebell 2 Arm Gorilla Rows
4
8
None
1.2.X.1
Kettlebell Single Arm Strict Shoulder Press *Increase load from last week
b
a
*Increase load from last week
b
Prone Y’W’T
4
12
50 Seconds
Steady
a
Kettlebell Windmill
4
10 Each Side
None
Steady
b
Kettlebell Suitcase Carry
4
25 Yards Each Arm
None
Steady
c
Half Kneeling KB Chop & Lift
4
12 Each Side
50 Seconds
Steady
12
10 Every Minute
After 12 Minutes Are Complete
Explosive
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
HR%
W2 D5 Dynamic
Warm-Up
Hip Circles
5 Each Way
Quadruped Leg Whip
3 Each Way
90/90 Flow Stretch
3 Each Direction
Single Leg Glute Bridge
5 Each Side
T-Spine Opener
3 Each Side
Hindu Push Ups
5 Reps
W2 D5 Full Body Speed Lactic Conditioning
a
Kettlebell Rotation Swing
Sets
Reps
Rest
Tempo
12
5 Each Side
None
Steady
12
5 Each Side
40 Seconds
Steady
5
6 Each Side
None
Steady
5
12 Each Side
50 Seconds
Rapid Fire
4
10 Each Side
None
Steady
4
6 Each Side
None
Steady
4
6 Breaths
50 Seconds
Static
10
6 Each Arm
30 Seconds After Each Set
Explosive
*increase load from last week
b
Sit Outs
a
Kettlebell Split Stance Swing Through *increase load from last week
b
Mountain Climbers
a
Kettlebell Half Turkish Get Up
b
Spiderman Pushups
c
Glute Bridge with Breathwork Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch
HR%
TRAINING PROGRAM
WEEK
03 COMBAT KETTLEBELL PHASE 1
W3 D1 Dynamic
Warm-Up
Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through
3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps
Groiners
5 Each Side
Kneeling T-Spine Rotations
5 Each Side
Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps
Jumps Lunges
Burpees
5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side
5 Reps
5 Each Side
5 Reps
W3 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
6
4 Each Arm
None
0.1.X.1
b
Single Leg Glute Brudge
6
5 Each Leg
45 Seconds
3.1.1.1
a
Goblet Squat Heels Elevated
5
6
None
2.1.X.1
b
Banded Monster Walks
5
10 Yards Each Way
45 Seconds
Steady Steps
a
Kettlebell Front Rack Walking Lunges with Coil
4
8 Each Leg
None
Steady Steps
4
12 Each Side
None
Steady
4
12 Each Leg
60 Seconds
Steady
14
10 Every Minute
After 14 Minutes Are Complete
Explosive
a
Single Arm Deadlifts
*increase load from last week
b
Kettlebell Hip Shifts
c
Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Swings
HR%
W3 D3 Dynamic
Warm-Up
Banded Pull Aparts
10 Reps
Banded Pull Aparts (Palms Facing Up)
10 Reps
Banded Disloactes
10 Reps
Hindu Push Ups
10 Reps
Sit Outs Shoulder Swings Arm Swings
5 Each Side 10 Each Direction 10 Reps
W3 D3 Upper Body
Shoulder and Trunk Stability, Oxygen Utilization
Sets
a
Kettlebell Single Arm Strict Shoulder Press
6
*increase load from last week
Reps
4 Each Arm
Rest
Tempo
None
2.1.X.1
45 Seconds
Steady
b
Kettlebell Halos
6
5 Each Side
a
Kettlebell 2 Arm Gorilla Rows
4
6
None
1.2.X.1
b
Prone Y’W’T
4
12
45 Seconds
Steady
a
Kettlebell Windmill
4
8 Each Side
None
Steady
b
Kettlebell Suitcase Carry
4
25 Yards Each Arm
None
Steady
c
Half Kneeling KB Chop & Lift
4
12 Each Side
45 Seconds
Steady
14
10 Every Minute
After 14 Minutes Are Complete
Explosive
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
HR%
W3 D5 Dynamic
Warm-Up
Hip Circles
5 Each Way
Quadruped Leg Whip
3 Each Way
90/90 Flow Stretch
3 Each Direction
Single Leg Glute Bridge
5 Each Side
T-Spine Opener
3 Each Side
Hindu Push Ups
5 Reps
W3 D5 Full Body Speed Lactic Conditioning
a
Kettlebell Rotation Swing
Sets
Reps
Rest
Tempo
8
6 Each Side
None
Steady
8
8 Each Side
45 Seconds
Steady
4
6 Each Side
None
Steady
4
12 Each Side
45 Seconds
Rapid Fire
4
8 Each Side
None
Steady
4
6 Each Side
None
Steady
4
7 Breaths
45 Seconds
Static
10
5 Each Arm
30 Seconds After Each Set
Explosive
*increase load from last week
b
Sit Outs
a
Kettlebell Split Stance Swing Through
*increase load from last week
b
Mountain Climbers
a
Kettlebell Half Turkish Get Up
b
Spiderman Pushups
c
Glute Bridge with Breathwork
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch
HR%
TRAINING PROGRAM
WEEK
04 COMBAT KETTLEBELL BEGIN PHASE 2
W4 D1 Dynamic
Warm-Up
Hip Circles
5 Each Side
Quadruped Leg Whip
5 Each Side
Abducter Activation
5 Each Side
Adducter Activation
5 Each Side
Single Leg Glute Gridge
5 Reps
Squat (Hands Out Front)
5 Reps
Side Lunge
5 Each Side
Reverse Lunge
5 Each Side
W4 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
a
2 Arm Kettlebell Sumo Deadlift
5
6 Each Arm
None
0.1.X.1
b
Banded Clamshell
5
6 Each Leg
30 Seconds
a
Kettlebell Double Front Rack Front Squat
5
8
None
2.1.X.1
b
Banded Monster Walks
5
10 Yards Each Way
30 Seconds
Steady Steps
a
Kettlebell Front Rack Cossack Squat
4
5 Each Leg
None
Steady Steps
4
10 Each Side
None
Steady
4
10 Each Side
30 Seconds
Steady
10
5 Each Side Every Minute
After 10 Minutes Are Complete
Explosive
b
c
Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit
Steady
Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings
HR%
W4 D3 Dynamic
Warm-Up
YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups
10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps
W4 D3 Upper Body
Strength, Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
5
6 Each Side
None
2.1.X.1
5
6 Each Side
30 Seconds
Steady
a
Kettlebell Single Arm Floor Press
b
Kettlebell Halos
a
Kettlebell Single Arm Gorilla Rows
4
8 Each Side
None
1.2.X.1
b
Prone Y’W’T
4
12
30 Seconds
Steady
a
Kettlebell Single Arm Z-Press
4
10 Each Side
None
Steady
b
Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm
4
20 Yards Each Arm
None
Steady
c
Split Stance Rotational Iso Press Out
4
12 Each Side
50 Seconds
Steady
5 Each Side Every Minute
After 10 Minutes Are Complete
Explosive
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
10
HR%
W4 D5 Dynamic
Warm-Up
Hamstring Ballistic Stretch
5 Each Side
Hamstring Around the Worlds
3 Each Side
Mountain Climber Stretch
5 Each Side
Pushup to T-Spine
5 Each Side
Knee Pull to Lunge
3 Each Side
W4 D5 Full Body Speed Lactic Conditioning
Sets
Reps
Rest
Tempo
a
Kettlebell 2 Arm Snatch
10
6
None
Steady
b
Hindu Pushups
10
6
30 Seconds
Steady
a
Kettlebell Split Stance Clean
5
6 Each Side
None
Steady
b
Mountain Climbers
5
12 Each Side
30 Seconds
Rapid Fire
a
90/90 Shin Box Get Up Windmill
4
10 Each Side
None
Steady
b
Hip Thrusters
4
10
None
Steady
c
90/90 Copenhagen's Iso
4
10 Each Side
30 Seconds
Static
8
5 Each Arm
30 Seconds After Each Set
Explosive
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean
HR%
TRAINING PROGRAM
WEEK
05 COMBAT KETTLEBELL
W5 D1 Dynamic
Warm-Up
Hip Circles
5 Each Side
Quadruped Leg Whip
5 Each Side
Abducter Activation
5 Each Side
Adducter Activation
5 Each Side
Single Leg Glute Gridge
5 Reps
Squat (Hands Out Front)
5 Reps
Side Lunge
5 Each Side
Reverse Lunge
5 Each Side
W5 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
2 Arm Kettlebell Sumo Deadlift
6
5 Each Arm
None
0.1.X.1
b
Banded Clamshell
6
5 Each Leg
60 Seconds
a
Kettlebell Double Front Rack Front Squat
5
8
None
2.1.X.1
5
15 Yards Each Way
60 Seconds
Steady Steps
4
10 Each Leg
None
Steady Steps
4
12 Each Side
None
Steady
4
12 Each Side
60 Seconds
Steady
12
5 Each Side Every Minute
After 12 Minutes Are Complete
Explosive
a
*increase load from last week
Steady
*increase load from last week
b
a
b
c
Banded Monster Walks
Kettlebell Front Rack Cossack Squat
*increase weight by 5% from last week
Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings
HR%
W5 D3 Dynamic
Warm-Up
YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups
10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps
W5 D3 Upper Body
Strength, Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
6
5 Each Side
None
2.1.X.1
b
Kettlebell Halos
6
5 Each Side
60 Seconds
Steady
a
Kettlebell Single Arm Gorilla Rows
4
8 Each Side
None
1.2.X.1
b
Prone Y’W’T
4
12
60 Seconds
Steady
a
Kettlebell Single Arm Z-Press
4
8 Each Side
None
Steady
b
Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm
4
25 Yards Each Arm
None
Steady
c
Split Stance Rotational Iso Press Out
4
6 Each Side
60 Seconds
Steady
5 Each Side Every Minute
After 12 Minutes Are Complete
Explosive
a
Kettlebell Single Arm Floor Press
*increase load from last week
*increase load from last week
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
12
HR%
W5 D5 Dynamic
Warm-Up
Hamstring Ballistic Stretch
5 Each Side
Hamstring Around the Worlds
3 Each Side
Mountain Climber Stretch
5 Each Side
Pushup to T-Spine
5 Each Side
Knee Pull to Lunge
3 Each Side
W5 D5 Full Body Speed Lactic Conditioning
Sets
Reps
Rest
Tempo
a
Kettlebell Snatch
12
5 Each Side
None
Steady
b
Hindu Pushups
12
5
60 Seconds
Steady
a
Kettlebell Split Stance Clean
5
6 Each Side
None
Steady
5
12 Each Side
60 Seconds
Rapid Fire
None
Steady
*increase load from last week
*increase load from last week
b
Mountain Climbers
a
90/90 Shin Box Get Up Windmill
4
8 Each Side
b
Hip Thrusters
4
12
None
Steady
c
90/90 Copenhagen's Iso
4
10 Each Side
60 Seconds
Static
8
5 Each Arm
30 Seconds After Each Set
Explosive
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean
HR%
TRAINING PROGRAM
WEEK
06 COMBAT KETTLEBELL
W6 D1 Dynamic
Warm-Up
Hip Circles
5 Each Side
Quadruped Leg Whip
5 Each Side
Abducter Activation
5 Each Side
Adducter Activation
5 Each Side
Single Leg Glute Gridge
5 Reps
Squat (Hands Out Front)
5 Reps
Side Lunge
5 Each Side
Reverse Lunge
5 Each Side
W6 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
2 Arm Kettlebell Sumo Deadlift
6
4 Each Arm
None
0.1.X.1
b
Banded Clamshell
6
8 Each Leg
50 Seconds
a
Kettlebell Double Front Rack Front Squat
4
8
None
2.1.X.1
4
15 Yards Each Way
50 Seconds
Steady Steps
4
10 Each Leg
None
Steady Steps
4
12 Each Side
None
Steady
4
12 Each Side
50 Seconds
Steady
14
5 Each Side Every Minute
After 14 Minutes Are Complete
Explosive
a
*increase load from last week
Steady
*increase load from last week
b
a
b
c
Banded Monster Walks
Kettlebell Front Rack Cossack Squat
*increase weight by 5% from last week
Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings
HR%
W6 D3 Dynamic
Warm-Up
YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups
10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps
W6 D3 Upper Body
Strength, Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
6
4 Each Side
None
2.1.X.1
b
Kettlebell Halos
6
4 Each Side
50 Seconds
Steady
a
Kettlebell Single Arm Gorilla Rows
4
8 Each Side
None
1.2.X.1
b
Prone Y’W’T
4
12
50 Seconds
Steady
a
Kettlebell Single Arm Z-Press
4
10 Each Side
None
Steady
b
Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm
4
25 Yards Each Arm
None
Steady
c
Split Stance Rotational Iso Press Out
4
8 Each Side
50 Seconds
Steady
5 Each Side Every Minute
After 14 Minutes Are Complete
Explosive
a
Kettlebell Single Arm Floor Press
*increase load from last week
*increase load from last week
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
14
HR%
W6 D5 Dynamic
Warm-Up
Hamstring Ballistic Stretch
5 Each Side
Hamstring Around the Worlds
3 Each Side
Mountain Climber Stretch
5 Each Side
Pushup to T-Spine
5 Each Side
Knee Pull to Lunge
3 Each Side
W6 D5 Full Body Speed Lactic Conditioning
a
Kettlebell 2 Arm Snatch
Sets
Reps
Rest
Tempo
12
5
None
Steady
*increase load from last week
b
Hindu Pushups
12
5
50 Seconds
Steady
a
Kettlebell Split Stance Clean
6
5 Each Side
None
Steady
5
12 Each Side
50 Seconds
Rapid Fire
None
Steady
*increase load from last week
b
Mountain Climbers
a
90/90 Shin Box Get Up Windmill
4
8 Each Side
b
Hip Thrusters
4
12
None
Steady
c
90/90 Copenhagen's Iso
4
12 Each Side
50 Seconds
Static
10
5 Each Arm
30 Seconds After Each Set
Explosive
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean
HR%
TRAINING PROGRAM
WEEK
07 COMBAT KETTLEBELL
W7 D1 Dynamic
Warm-Up
Hip Circles
5 Each Side
Quadruped Leg Whip
5 Each Side
Abducter Activation
5 Each Side
Adducter Activation
5 Each Side
Single Leg Glute Gridge
5 Reps
Squat (Hands Out Front)
5 Reps
Side Lunge
5 Each Side
Reverse Lunge
5 Each Side
W7 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
2 Arm Kettlebell Sumo Deadlift
5
5 Each Arm
None
0.1.X.1
b
Banded Clamshell
5
6 Each Leg
45 Seconds
a
Kettlebell Double Front Rack Front Squat
3
8
None
2.1.X.1
3
12 Yards Each Way
45 Seconds
Steady Steps
4
8 Each Leg
None
Steady Steps
4
10 Each Side
None
Steady
4
10 Each Side
45 Seconds
Steady
16
5 Each Side Every Minute
After 16 Minutes Are Complete
Explosive
a
*increase load from last week
Steady
*increase load from last week
b
a
b
c
Banded Monster Walks
Kettlebell Front Rack Cossack Squat
*increase weight by 5% from last week
Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings
HR%
W7 D3 Dynamic
Warm-Up
YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups
10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps
W7 D3 Upper Body
Strength, Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
Kettlebell Single Arm Floor Press
5
5 Each Side
None
2.1.X.1
b
Kettlebell Halos
5
6 Each Side
45 Seconds
Steady
a
Kettlebell Single Arm Gorilla Rows
3
8 Each Side
None
1.2.X.1
b
Prone Y’W’T
3
12
45 Seconds
Steady
a
Kettlebell Single Arm Z-Press
4
8 Each Side
None
Steady
b
Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm
4
20 Yards Each Arm
None
Steady
c
Split Stance Rotational Iso Press Out
4
6 Each Side
45 Seconds
Steady
5 Each Side Every Minute
After 16 Minutes Are Complete
Explosive
a
*increase load from last week
*increase load from last week
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
16
HR%
W7 D5 Dynamic
Warm-Up
Hamstring Ballistic Stretch
5 Each Side
Hamstring Around the Worlds
3 Each Side
Mountain Climber Stretch
5 Each Side
Pushup to T-Spine
5 Each Side
Knee Pull to Lunge
3 Each Side
W7 D5 Full Body Speed Lactic Conditioning
Sets
Reps
Rest
Tempo
a
Kettlebell Snatch
10
5 Each Side
None
Steady
b
Hindu Pushups
10
8
45 Seconds
Steady
a
Kettlebell Split Stance Clean
4
6 Each Side
None
Steady
4
12 Each Side
45 Seconds
Rapid Fire
None
Steady
*increase load from last week
*increase load from last week
b
Mountain Climbers
a
90/90 Shin Box Get Up Windmill
4
8 Each Side
b
Hip Thrusters
4
10
None
Steady
c
90/90 Copenhagen's Iso
4
10 Each Side
30 Seconds
Static
12
5 Each Arm
30 Seconds After Each Set
Explosive
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean
HR%
TRAINING PROGRAM
WEEK
08 COMBAT KETTLEBELL
W8 D1 Dynamic
Warm-Up
Hip Circles
5 Each Side
Quadruped Leg Whip
5 Each Side
Abducter Activation
5 Each Side
Adducter Activation
5 Each Side
Single Leg Glute Gridge
5 Reps
Squat (Hands Out Front)
5 Reps
Side Lunge
5 Each Side
Reverse Lunge
5 Each Side
W8 D1 Lower Body
Strength, Core Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
2 Arm Kettlebell Sumo Deadlift
6
4 Each Arm
None
0.1.X.1
b
Banded Clamshell
6
5 Each Leg
30 Seconds
a
Kettlebell Double Front Rack Front Squat
4
5
None
2.1.X.1
4
10 Yards Each Way
60 Seconds
Steady Steps
4
8 Each Leg
60 Seconds
Steady Steps
4
10 Each Side
None
Steady
4
10 Each Side
30 Seconds
Steady
12
6 Each Side Every Minute
After 12 Minutes Are Complete
Explosive
a
*increase load from last week
Steady
*increase load from last week
b
a
b
c
Banded Monster Walks
Kettlebell Front Rack Cossack Squat
*increase weight by 5% from last week
Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit
Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings
HR%
W8 D3 Dynamic
Warm-Up
YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups
10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps
W8 D3 Upper Body
Strength, Shoulder and Trunk Stability, Oxygen Utilization
Sets
Reps
Rest
Tempo
6
4 Each Side
None
2.1.X.1
b
Kettlebell Halos
6
5 Each Side
30 Seconds
Steady
a
Kettlebell Single Arm Gorilla Rows
4
6 Each Side
None
1.2.X.1
b
Prone Y’W’T
4
12
30 Seconds
Steady
a
Kettlebell Single Arm Z-Press
4
8 Each Side
None
Steady
b
Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm
4
25 Yards Each Arm
None
Steady
c
Split Stance Rotational Iso Press Out
4
8 Each Side
45 Seconds
Steady
5 Each Side Every Minute
After 12 Minutes Are Complete
Explosive
a
Kettlebell Single Arm Floor Press
*increase load from last week
*increase load from last week
Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row
*increase load from last week
12
HR%
W8 D5 Dynamic
Warm-Up
Hamstring Ballistic Stretch
5 Each Side
Hamstring Around the Worlds
3 Each Side
Mountain Climber Stretch
5 Each Side
Pushup to T-Spine
5 Each Side
Knee Pull to Lunge
3 Each Side
W8 D5 Full Body Speed Lactic Conditioning
Sets
Reps
Rest
Tempo
a
Kettlebell Snatch
10
5 Each Side
None
Steady
b
Hindu Pushups
10
8
45 Seconds
Steady
a
Kettlebell Split Stance Clean
4
6 Each Side
None
Steady
4
12 Each Side
45 Seconds
Rapid Fire
None
Steady
*increase load from last week
*increase load from last week
b
Mountain Climbers
a
90/90 Shin Box Get Up Windmill
4
8 Each Side
b
Hip Thrusters
4
10
None
Steady
c
90/90 Copenhagen's Iso
4
10 Each Side
45 Seconds
Static
12
5 Each Arm
30 Seconds After Each Set
Explosive
Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean
HR%