The Kettlebell Solution For Speed And Explosive Strength
By Mike Mahler -
www.mikemahler.com/store.html
We all know that kettlebells are fantastic for building muscular endurance and core strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size And Strength", that kettlebells can be used effectively for getting bigger and stronger. My latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more muscular endurance you will be able to tap into. Thus, my DVD will enhance any program that you are on. In this article, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (Westside-Barbell.com) for increasing speed, strength, and size with kettlebells. Check it out:
Monday: Speed Day
- Double Clean and Speed Press 8x3 (pick a weight that you can press 8-10 times and press the bells as fast as possible while remaining tight. Do a clean before each press and take one-minute breaks in between each set.
- Double Kettlebell Box Squats 8x3 (pick a weight that you can 8-10 times and take one-minute breaks in between each set. Squat down to a box just below parallel, sit on the box for a second and stand up as fast as possible)
- Double Kettlebell Swing 8x3 (pick a weight that you can do 8-10 times and focus on driving through as forcefully as possible. Keep the bells at no high than chest level. The focus should be on your hamstrings. One-minute breaks in between each set)
Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged for the work to follow.
- Double Kettlebell Bent-over Row or Weighted Pull-up 3x6 (stay one rep away from failure and take two-minute breaks)
- Double Kettlebell One-legged Deadift 2x6 l,r (left and right one-minute breaks)
- One-arm Windmill 2x5 l,r (left and right and one-minute breaks. Go heavy on these, but do not train to failure)
Wednesday: Medium Intensity Day
- A-1: Double Floor Press 2x6 reps
- A-2: Renegade Row 2x6 reps l,r
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets.
- B-1: Double Front Squat 2x6 reps
- B-2: Double Snatch 2x5 reps
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets.
Wrap up with
- Turkish Get-up 2x5 l,r (two sets of five left and right and one-minute breaks in between each set)
Friday: Maximum Effort Size and Strength Day
- A-1: Double Kettlebell Military Press 5x5 reps
- A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5x5
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety seconds and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.
- B-1: Double Front Squat 5x5
- B-2: Double Swing 5x5
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety seconds and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.
Wrap up with
- Double Windmill 2x5 l,r (two sets of five left and right and one-minute breaks in between each set)
Every thee weeks change the exercises on the maximum effort day to avoid burnout, boredom, and lack of progress. For example do the Sot press instead of the Double Mil Press or Double Lunges instead of Double Front Squats.
