Kettlebell complexes rock. A few months ago StrongFirst published the “Total Tension Kettlebell Complex” in this blog. Those of you who followed the plan as written saw excellent results. Senior SFG Tommy Blom, for instance, gained 3.8kg (8.4 pounds) of lean body mass in six weeks.
Following is another StrongFirst complex. We put SFG Level I students through it at the last two Certifications in South Africa and Australia.
The Moving Target Kettlebell Complex
You need a pair of kettlebells that you can strictly press 6-8 times.
Do:
1 clean + 2 presses + 1 squat Rest 1 clean + 3 presses + 1 squat Rest 1 clean + 5 presses + 1 squat Rest
Then repeat the process with squats, using the same bells:
1 clean + 1 press + 2 squats Rest 1 clean + 1 press + 3 squats Rest 1 clean + 1 press + 5 squats Rest
And finally with cleans:
2 cleans + 1 press + 1 squats Rest 3 cleans + 1 press + 1 squats Rest 5 cleans + 1 press + 1 squats Rest
The pattern is clear: a single rep of two of the component drills and a 2, 3, 5 ladder of the third. Systemically, you are getting tired, but the muscular stress target keeps shifting and you can keep going without compromising your technique.
If you do the math, you will see that the above totals 16 reps of each exercise. That is not a lot, but the 1:1 work-to-rest ratio (“I go, you go”) will make sure this brief session will get your attention. If it has not, repeat the whole series once more after ten minutes of rest. Rest actively: walk around, do a couple of Brettzels, hip flexor stretches, etc.
There are many ways to build a four- to six-week training plan around this workout. If you are experienced in program design, give it a shot and post your solution in the comments section. I will select the best ones and include them in a future blog.
Enjoy the pain!
Accept the challenge:
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