Welcome To, Welcome To,: Combat Kettlebell [PDF]

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Welcome to,

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%