6 week kettlebell training plan

7/29/2019 6 Week Kettlebell Training Plan

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Introduction

You do not need a pricey gym membership to improve your current fitness level or achieve

peak performance. Training sessions can and should take place outdoors, at the park,or

at home. Varying the training environment adds variety and interest to your routine

and makes working out more enjoyable. Furthermore, there is no need for specialized

workout machines. Functional, total body workouts require little more than a kettlebell, a

jump rope, or your own bodyweight. Taking these factors into consideration,the Anywhere

Athlete program requires minimal space and equipment allowing you to train anywhere

anytime.

This program is ideal for anyone who...

Desnthvethetimerexpendeincmetspendtthegym

Trvesfrequentyndisseekingwrkutrutinethtcneperfrmedinhte

fitness center or their room

Istiredfdingthesmedwrkutttheircfitnesscenterndgettingnresuts

Goals

Prvidecmprehensivendprgressivewrkutthtcnednenywhere,nytime

with minimal space and equipment requirements

Devepfundtinffunctinmvementptterns,retivestrength,miity,nd

total body conditioning that allows the body to move more efficiently

Grduyincresedurtinndintensityftriningsessinstprmtecnstnt

improvement in abilities

Increseyurdyswrkcpcityndduriitywingfrmreintensetriningsessions, quicker recovery, injury prevention, and improved performance in other

frmsfexercise;weighttrining,thetics,running,etc.


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Program Explanation

This 6 week training program is designed to be completed in sequential order, as it is

prgressive.Echwrkutwiuidntheexercisesndmvementptternspreviusy

introduced.

Echweekyuwiperfrm4triningsessins.Itisrecmmendedthtyufw

Mndy/Tuesdy,Thursdy/Fridyspit;tkingtimetrestnWednesdy,SturdyndSundy.Yurindividuscheduemyterthisdesign.

Each session will include a specific dynamic warm-up that is to be completed before the

training session. Additionally, be sure to allow yourself 10-15 minutes at the conclusion

fechexercisetprperyc-dwnndstretch.Thec-dwnshudincude

walking or jogging and static stretching. Cooling down in this manner will allow the

heart rate to return to a normal level and reduce lactic acid and delayed onset muscle

sreness.Sessinswifeturewrkutsthtretecmpetedfrspecifiednumer

of rounds (sets) and reps, for time, as many rounds as possible, or as fast as possible.

Example

RounDSanDREPS: 3 rounds of 15 reps will have you completing the designated

exercisesfr15repetitins,ndthenrepetingthtcircuit3times.Yuretcmpete

theseexercisesquicky,nyrestingsneeded.Keepmvingtmintinneevted

heart rate and increase calorie burn.

FoRTIME:Hereyuwicmpetethessignedexercises,runds,ndreps

continuously for the designated time.

aSFaSTaSPoSSIblE(aFaP):Hereyuwicmpetethessignedexercises,runds,and reps as fast as possible using proper form.

aSManYRounDSaSPoSSIblE(aMRaP):Yuretcmpetethessignedexercises

and repetitions for as many rounds as possible in the specified time.

TabaTa: 20 seconds of work, followed by 10 seconds of rest for the specified number of

rounds.


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Exercise Abbreviations

Kb=Kettee

bW=bdyWeight

oH=overhed

bb=bre

Db=Dume

MI=Mie

M=Meter

GHD=Gute-HmDeveper

Is=Ismetric(Hdpsitin)

Exercise Questions

Gtwww.thehyridthete.cmndseecttheexercisevidestfrexercise

[email protected]


5/28

5

WEEk 1

S

E

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I

ON

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Warm-up Training

3 rounds, 60 seconds each 5 rounds

StemEngine 10xPush-up

Jumping jack JumpRpe@1minute

Arm circles(forward /backward, large/small)

25xbdyweight(bW)Squt

Trunk rotation (right and left) JumpRpe@1minute

5 rounds

5xWindmi(echrm)

10xSupermn

[email protected]


6/28

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WEEk 1

S

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W

O

Warm-up Training

2 rounds, 30 seconds each25,20,15,10,fech(25FS,25PP,25

HP,20FS,20PP,etc.)

Trunk Rotation (right and left) KbFrntSqut

Mountain Climber KbPushPress

bdyWeightSqut KbHigh-Pu

aterntelunge 5Runds,aFaP

20xKetteeSwing

20xKbDedift-HighPu

20XKbThruster

Rest@30secmx.

5 rounds

10xWeightedSit-up


7/28

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WEEk 1

S

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H

R

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Warm-up Training

3 rounds 4 Rounds

JumpRpe@60secnds 10xaterntelunge(echeg)

StremEngine@30secnds 15xKbThruster

Windmi@30secnds 10xPush-up

15xKbThruster

20x2CuntFutterKick

4 Rounds

12xPushPress

6xWeightedSit-up

12xKetteeSwing

6xWeightedSit-up

3 Rounds

10xSupermn

[email protected] position


8/28

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WEEk 1

SE

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O

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R

Warm-up Training

4 Rounds Runlng

5xMuti-directinegswingAt least 30 minutes, use a walk, jog

technique if needed

5xaterntelunge(echeg)Jog until you need a break,

then walk as needed,repeat for 30 minutes

5xlterlunge(echeg) lktuidupyurmiegevertime;dntpushtfrtfst.

Ifyucng30minutestry5KIfyucn,d10K

Ifyuhvedne10K,try10mies

Easy Jog & DynamicMovements

Cdwn@10min

High-knees,butt-kicks,bunding,Reverse Run, etc.


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WEEk 2

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Warm-up Training

3runds@30secndsech 4 rounds

Mountain climb 5xPush-up

aterntelunge 12xKbSwing

Trunk rotation 5xWideGripPush-up

bWSqut 12xKbSwingRarm

5xCseGripPush-up

12xKbSwinglarm

Rest@30sec.

4 Rounds

12xKbPushPress

6xlterlunge(echeg)

12xKbThruster

6xlterlunge(echeg)

12xKbHigh-Pu

3 Rounds

10xKbInndout

10x2CuntFutterKick


10/28

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WEEk 2

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X

Warm-up Training

3runds@30secndsech 4Runds,aFaP

4Squre 20xbWSqut

bWSqut 10xJumpsqut

Jumping Jack 10xlunge(echeg)

Trunk Rotation (right and left) 5xJumpunge(echeg)

4 Rounds

20xPnkWk-ut+Push-up

JumpRpe@2minutes

6 rounds

Pnkhd@60sec.

Pnkwk-up@30sec.

Rest@30sec.

JumpRpeSkiDevepment@5Minutes

Try single leg jumps, double jumps,and crossing the rope over


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WEEk 2

SE

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Warm-up Training

4 Rounds 8 Rounds

armCirces@30secnds KbSwing@60sec

5xPush-up KbThrusterRarm@30sec

10xbWSqut KbThrusterlarm@30sec

15xInndout KbSwingRarm@30sec

KbSwinglarm@30sec

KbThruster@60sec

4 Rounds

10xWeightedSit-up

10xKbTwist(echside)


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WEEk 2

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Warm-up Training

4 Rounds 10-12x400mrun@mxeffrt

5xbWSqutRest time is equal to time taken to

complete 400m or less

5xPush-up 10 minute cool down

5xMuti-directinlegSwing

5xTip-ver(echeg)

5xaterntelunge(echeg)




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WEEk 3

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N

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Warm-up Training

2 rounds 10runds,10repsaFaP

SidePnkR@30sec. KbDedift-HighPu

10xPush-up KbPushPress

SidePnkl@30sec. KbHf-mn(echdirectin)

KbFrntSqut

KetteeTwist(echdirectin)

KbPushPressRrm

KbPushPresslrm

4 Rounds

Figure8PssThrughw/Kb@30seconds

10xWeightedSit-up


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WEEk 3

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Warm-up Training

4 Rounds 10-12xHiSprints

5xPush-upFind a steep hill that takes 60-90

seconds to climb

5xlunge(echeg) Run@MxEffrt

10x2CuntFutterKick Wk/esyjgtstrt

Repeat


Cdwn@10minutes



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WEEk 3

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Warm-up Training

4 Rounds 10,9,81aFaP

Wkinglunge@25ft. Push-up

10xJumpingJck Jump squat

armCirces@30secnds(10 push-ups, 10 jump squats, 9 push-ups,

9 jump squats, decrease by 1 until 1 rep each)

MuntinCim@30secnds 4 Rounds

5xKnee-t-EwPush-up

5xJumplunge(echeg)

5xStggeredHndPush-up(echhndforward)

5xReverselunge(echeg)

5 Rounds

8xbirdDg(echside)

10xSupermn

15xStrightlegRise


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WEEk 3

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L

V

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Warm-up Training

4 Rounds Runlng

5xMuti-directinegswingAt least 45 minutes, use a walk, jog

technique if needed

5xTip-over(echeg)Jog until you need a break, then

walk as needed, repeat for 30 minutes

5xbWSqut lktuidupyurmiegevertime;dntpushtfrtfst.

Ifyucng30minutestry5KIfyucn,d10K

Ifyuhvedne10K,try10mies


Cdwn@10min



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WEEk 4

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Warm-up Training

12x4Squre 4 rounds

12xWindmi 6xDueSqutJump

12xbWSqut WeightedSqutHd@60sec.

4xTrunkRttin 6xJumpSqut

Figure8Pss-thrughw/Kb@60sec.

6xKbFrntSqut

WeightedSqutHd@60sec.

5 Rounds

12xKbSwing

6xHf-mn(echdirectin)

12xKbDedift-HighPu

6xlterlunge+Pnkwk-ut

(lungeright,ungeeft,wkut/push-up/wkck=1rep)

2 Rounds

2CuntFutterKick@30secnds

PnkHdRSide@30secnds

PnkHd@30secnds

PnkHdlSide@30secnds


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WEEk 4

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Warm-up Training

3 rounds 3runds,aFaP

10x4Squre 20xKbDedift

12xbWSqut 10xKbHighPu

12xJumpingJck 20xKbFrntSqut

10xsitup 10xKbPushPress

6 rounds

5xHf-mn(echdirectin)

10xPnkRwRrm

5xFr-t-shef(echdirectin)

10xPnkRwlarm

3 rounds

15xWeightedSit-up

IsSqutHd@60sec.


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WEEk 4

SESSIO

N

FIFTE

EN

Warm-up Training

3 rounds 6 Rounds

5xPush-up 10xSpitSqutRleg

10xStemEngine(echside) 15xJumpSqut

15xbWSqut 10xSpitSqutlleg

20xJumpingJck 15xJumpSqut

4 rounds

5xPush-up

JumpRpe@60secnds

5xIncinePush-up

JumpRpe@60secnds

5xDecinePush-up

JumpRpe@60secnds

Rest@30sec.

2 Rounds

5xWindmi(echrm)

5xPnkWk-up

10xInndout


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WEEk 4

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Warm-up Training

4 Rounds 3-5 mile up-tempo run

5xTipover(echleg)Duringrunincudemixedintervs:

sustinmxeffrtfr2minutes,recover up to 5 minutes

10xbWSqut Repeat over course of 3-5 miles

5xlterlunge(echeg) Cdwn@10min




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WEEk 5

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Warm-up Training

3 rounds 3 rounds

JumpRpe@60secnds 3xKnee-t-ewpush-up(echside)

10xbWsqut 12xbWSqut

10x2CuntFutterKick 3 rounds

6xCsegrippush-up

6xaternteunge(echside)

3 rounds

6xWidegrippush-up

12xJumpsqut

3 rounds

6xHndreesepush-up

6xlterunge(echside)

3 rounds

6xStggeredhndpush-up(switch lead hand each rep)

6xJumpunge(echside)

3 rounds

20xInndut

10xbirdDg(echside)


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WEEk 5

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Warm-up Training

2 Rounds 8-10xHiRun

5xMuti-directinegswingFind a steep hill that takes 3-5 minutes

to climb

5xTip-ver(echeg) Run@MxEffrt

5xaterntelunge(echeg) JgtStrt

Repeat


Cdwn@10minutes



23/28

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WEEk 5

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Warm-up Training

3 rounds 6 Rounds, 60 seconds each

10xKbFrntSqut KbThruster+KneeDrive

5xlunge(echeg) WeightedSit-upRarm

5xWeightedSit-up KbGunSinger

10xbWSqut WeightedSit-uplarm

Rest@30sec

5 Rounds

10xKbTwist(echdirectin)

10xKbHf-mn(echdirectin)


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WEEk 5

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ES

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I

O

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T

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N

T

Y

Warm-up Training

4 Rounds Runlng

5xbWSqut At least 60 minutes

5xMuti-directinegswing

Ifyuhdeenusingwk/jgtechnique try to run as far as you can

without stopping while maintaining asteady, constant pace.

5xlterlunge(echeg)

You should have a solid cardiovascular

foundation at this point. Try and gofurther than your previous run.

At this point the long runshould be over 5 miles.


Cdwn@10minutes



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WEEk 6

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Warm-up Training

4 roundsTabaTa:6runds:2minn,

30 sec rest

5xlunge(echeg) oHKbSwing(2min)

10xbWSqut Rest@30secnds

5xPush-up KbThruster(2min)

Rest at 30 seconds

5 rounds

10xWeightedSitup

5xKbTwist(echdirectin)

10xInndout

5xFr-t-Shef(echdirectin)


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WEEk 6

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TW

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Warm-up Training

JumpRpe@5minutes Run@5minutes

Try single leg jumps, double jumps,and crossing the rope over

25xKbSwing

Run@5minutes


25xJumpSquts

High-knees,butt-kicks,bunding,Reverse Run, etc. Run@5@minutes

25xKbThruster

Run@5minutes

25xPush-up

Ifpssierepetupt3times

C-dwn@10minutes


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WEEk 6

S

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SI

O

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T

Y

T

HR

E

E

Warm-up Training

3 Rounds 3 rounds

4Squre@30secnds 5xDive-mer

Muntincim@30secnds 10xJumpSqut

10xKbSwing 25xKbDedift-HighPu

5xWeightedSit-up 3 rounds

5xHRPush-up

10xJumplunge(echeg)

15xoHKbSwing

5 rounds

6xWeightedSit-upRarm

6xKbHf-mn(echdirectin)

6xWeightedSit-uplarm

6xPnkWk-up


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WEEk 6

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FO

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Warm-up Training

4 Rounds Runlng

5xaterntelunge(echeg) Over 60 minutes

5xlterlunge(echeg)

Ifyuhdeenusingwk/jgtechnique try to run as far as you can

without stopping while maintaining asteady, constant pace.

10x2CuntFutterKick

You should have a solidcardiovascular foundation atthis point. Try and go further

than your previous run.

Ifyurenexperiencedrunnerrconditioned athlete you should be over

the 10 mile mark on the long run.

Easy Jog & Dynamic

MovementsCdwn@10min


6 week kettlebell training plan

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