How To Create Your Own Kettlebell Workout Plan For 2011

Let’s hit the ground running this year, ok?

Here’s something very important to remember –

It’s not how much you know, it’s how much you DO.

To that end, I thought I’d help you create a quick plan of attack for your kettlebell workouts for the New Year.

Here are three categories you may fall into and the training plans I believe you should follow –

1. Beginner.

Phase 1: learn proper kettlebell technique

Phase 2: Develop strength specific to each kettlebell exercise

Phase 3: Focus on major goal – fat loss, strength gain, muscle size, etc.

Phase 4: Revisit strength specific to each kettlebell exercise

2. Intermediate.

Phase 1: Find and fix body’s weaknesses

Phase 2: Increase overall strength and general conditioning

Phase 3: Focus on major goal – fat loss, strength gain, muscle size

Phase 4: Re-visit weaknesses

3. Advanced.

Phase 1: Find and fix body’s major weaknesses

Phase 2: Focus on major goal – fat loss, strength gain, muscle size

Phase 3: Find and fix body’s major weaknesses

Phase 4: Focus on major goal – fat loss, strength gain, muscle size

Obviously, you’ll notice some similarities between the different trainee stages. That’s because there are more similarities than differences between each stage.

And remember, these are just guidelines for each phase. I recommend setting up each phase with the seasons – Spring, Summer, Fall, Winter. It’ll just work out better that way, IMHO.

What Programs Should You Follow?

Well that depends on your goals.

There are lots of great ones, and lots of bad ones. Obviously, stay away from the bad ones.

There’s been a lot of controversy over the past 18 months about programs not working. Unfortunately, that’s probably a true statement. Let me explain.

Most people can’t follow directions. I hate to say that , but it’s true. And I fall into the “most” category, so I can point the finger. They either don’t read the whole program or they start tinkering with the program. Then when the program doesn’t work, it’s the program’s fault, not the person’s.

The truth is, the body adapts from overload. Any good program will have a specific method or methods of overload in it. Bad programs do not. (You can recognize these because they look randomized.)

So this year, save yourself time and energy – don’t try to modify any programs unless you are an expert (and then it’s probably even more dangerous) and just follow the program as outlined.

Again, getting back to where we started – it’s not how much you know, but how much you DO.

This maxim dictates your results.

Remember –

  • For fat loss (on people’s minds a lot this year), follow a fat loss program. (I hear there’s a pretty good one out there called Kettlebell Burn…)
  • For muscle size, follow a program designed to put on muscle. Again, Return of the Kettlebell is great and so is Kettlebell Muscle (from what I hear…).

And don’t try to accomplish too many goals at one time. Spread them out and make them sequential.

Fix weaknesses -> Fat loss -> Strength gain -> Muscle size

That’s a plan that never fails.

There are many others.

Hopefully you this post gave you some good ideas of how to structure your year and where to begin.

7 comments… add one
  • Beverly Jan 3, 2011 @ 10:36

    It’s good to be reminded of the basics. Thanks.

  • julia patek Jan 3, 2011 @ 10:43

    Thank you. This is a big help for people like who try to over think all the info that is out there which is kind of an oxymoron because I’m blonde :).
    This breaks it down to were to look for what goal your working on.

  • Alex Jan 3, 2011 @ 10:55

    Simplicity is everything!

  • David Cohn Jan 3, 2011 @ 13:42

    Well said! Rotating GVT, 5 x5, 531, and EDT every 4-8 weeks also builds champions! ;0)

  • KBNN Jan 3, 2011 @ 14:06

    Great post! Thank you

  • Jill Craig Jan 6, 2011 @ 9:40

    Geoff, Thanks for the Quick Start. My Kettlebell Burn 2 has been burning a hole on my bookshelf, as I rehab a shoulder injury. (No, not kettlebell-related. Pull-ups-related, she admits shamefully.) So the timeing is good. When my PT pulls off the kinesio tape, the Quick Start is going to lead me back to the fold. Best New Year wishes!

  • Klarie Dec 12, 2015 @ 1:23

    Congratulations, Dave. Have to say that the format looks prtety good too simultaneous split screen/front and side views AND written instructions on the side that’s way better than any of DD/Pavel’s stuff right there. Good luck with your sales and marketing this could be a real breakthrough.

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