The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!