The Kettlebell Workout Companion

Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

"Enough:" The Key to Kettlebell Training Sessions . . . . . . . . . . . . . . 9

The Basic Basics: Bell Selection and the General Daily Outline . . . 11

The First Twenty Days After Opening the Box

with the New Kettlebell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

A Training Program in Ten Movements . . . . . . . . . . . . . . . . . . . . . 22

Classical Conditioning in X Moves . . . . . . . . . . . . . . . . . . . . . .23

The Single KB Workout Family . . . . . . . . . . . . . . . . . . . . . . . . 32

The 10,000 Swing Challenge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Single KB Loaded Carry Workouts . . . . . . . . . . . . . . . . . . . . . . . . . 38

Two Kettlebell Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

The EAGLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

Multiple Kettlebell Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

Conga Lines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

The Turkish Get-Up! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

The Get Back UP (Introducing the TGU without Load) . . . . . 50

T-Spine Mobility for the Hinging and Twisting Lifts . . . . . . . . 54

Load and Strength Standards for Life...and Kettlebells . . . . . . . . . 56

Survive before Thrive . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Men's Standards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Women's Standards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

The Original RKC II Standards (Only discussed, never used) . . . 59

Some Numbers to Think About . . . . . . . . . . . . . . . . . . . . . . . . 60

The Basics of Long-Term Planning (Programming) . . . . . . . . . . . . 61

A Two-Week Example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

The Advanced Kettlebell Hypertrophy Program . . . . . . . . . . . . . . . 66

The Twelve Days of Kettlebells: A Summary . . . . . . . . . . . . . . . . . 72

Learn More . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76