Recently, I’ve had a few folks ask me about the best 4 week program for kettlebells. I have to tell you that the best program is probably the one you are on.
First, let me say that consistency trumps intensity almost always. How so? Well, just like building wealth, getting in shape is a process and it can’t be done quickly. It’s best done by an unfailing devotion to your plan.
So what should that plan be? Well it depends on your goals. I find that 99.9% of the population want to look better and be healthier. So for the time being let’s go for that.
My first question for you would be “what are you eating and putting in your body?” Ditch the processed carbs. Ditch the caffeine. Ditch the nicotine. Sugar? Fugetaboutit! Eat real food and don’t eat anything that is enriched with crap.
Get plenty of sleep. If your health is important to you then what you eat and how you recover is huge. Two reasons you don’t lose weight is you eat “Low fat” shit and sleep 6 hours a day. I can almost guarantee you are carrying extra weight if these two hold true.
But I digress.
Here’s a 4 week program for beginners. First off, be sure to learn how to do a kettlebell swing properly. Properly means that you learn from a certified RKC. Sorry all you crossfitters out there but the american swing ain’t for beginners and isn’t much better for advanced users. Don’t try to learn it from YouTube or even Tracy Reikind’s excellent swing video. Hands on instruction is the only way I’ve found that it is learned safely. I’ve only had one person come to me for training who was self taught and swinging well.
Learn the swing, the Get up and the goblet squat. Once these are being done well then you are ready to proceed.
Train 3 says a week. Start with 5 minutes of TGU. In almost all cases this should be a bodyweight exercise at first. Next alternate swings and squats. Add training volume each session. Quality beats quantity. Still, try to do more work each session. You should shoot for sets of 5-10 swings and 5-10 squats. Work for 30 minutes and track your improvement.
What should you expect? Well you will start to notice a markedly better body. You will feel better. You will certainly have more energy.
Train with purpose,
Sandy Sommer RKC