Rethinking the “PERFECT” Kettlebell Workout Plan (3 Ingredients)

Rethinking the “PERFECT” Kettlebell Workout Plan (3 Ingredients)

As we enter 2024, my hope is that as you look back on the past, you’re stronger, leaner, and better conditioned than you were this time last year.

And if you’re not?

We’ll address that in a moment.

If you’re in the first group, hopefully, you found and followed a plan that “worked” for you, even if it wasn’t “perfect.”

And if you’re in the second?

Or in the third – which is a “Net Zero” – nothing gained but nothing lost – 

The “Treading Water” group?

Well, regardless of which group you find yourself in, it’s the concept of “perfect” that what I wanted to cover in this email today so you’re set up for maximum success in 2024:

3 Ingredients to Crafting the “Perfect” Kettlebell Workout Program

Take a look at this Venn Diagram:

In the middle, where the 3 circles overlap, we have “Optimal Results” – the Perfect – or “Almost Perfect KB Program.”

But what do each of those 3 circles represent?

[1] P_______

[2] F_______

[3] O_______

Let’s start with the “P” in this email and work our way left.

The “P” has 3 components to it:

[+]  Skill

[+]  Frequency: 

[+]  Volume

1]  Skill = Your ability to perform the kettlebell lifts of your choice

This is based on: 

[a]  Actually knowing what the correct technique is for each lift

This is obviously something that needs to be learned through trial and error.

You can:

  1. Browse YouTube
  2. Take an online course from a reputable source
  3. Attend a workshop
  4. Hire a KB instructor for private lessons

Obviously, the last is the best, be it over Zoom or in person, and will fast-track your results like you would not believe. It also requires the biggest financial investment.

[b]  Your body allowing you to perform those techniques

Many of us come to KB training from other sports – MMA, BJJ, Powerlifting… Or “hard charging” careers – Military, Law Enforcement, First Responders…

And as a result, we have pretty high mileage and are pretty banged up.

And that means we have sore, stiff, achy, even painful parts that don’t move as well as they did or like they did when we were kids.

And that limits what we can and should do with our KBs. 

Examples: Bad lower backs, bad knees, bad shoulders, bad elbows to name but some.

The problem is, our hard-charging “Hoo-rah” attitudes will only make these areas worse.

But the good news is, our bodies are incredibly adaptive and resilient and we can reverse much, if not all the “damage” we did to ourselves in our youth.

It just takes a little bit of time, patience, and perseverance.

2]  Frequency = The number of workouts / training sessions per week, per month, per quarter, per year you complete

Many of us come from a sporting background, where we had practice 5 days a week, and competed usually one day on the weekends (barring tournaments). 

And so, as a result, we equate “more” or “faster results” by working out “more” – 

As in “more days per week.”

Although this can work, as we’ll see when we get to the “F”…

But that’s not always the case.

The frequency of your workout, apart from the “F,” is usually based upon:

  • Personality: Some people love to workout – to train. 

Higher frequency training – near daily training is for them.

Conversely, people who “hate” to workout, but know they should, may do better with the traditional 3x a week approach.

  1. Stress Mitigation: Some “high stress” individuals train to alleviate stress.

    Training releases endorphins – those “feel good” chemicals in the brain and it also gives you a sense of accomplishment.

    If that’s you, you already know who you are.

    Conversely, if you’re someone who eats or drinks (or both) to alleviate stress, you may want to exchange one or both of those for daily workouts.

  2. Schedule: How often CAN you train vs. how often you WANT to train.

    Many people don’t think they have “enough time” to train the way they “should.”

    Yet, we all have 168 hours in a week.

    Here’s a quick itemization of the major “time sucks” in an average week:

    Sleep: 7 hours / night = 49 hours
    Work: 50 hours
    Travel to/from work: 10 hours
    Shuttling kids: 10 hours
    Kids’ activities: 3 hours
    Average social media use: 2.7 hours/day or 18.9 hours/week

    TOTAL: 141 HOURS

    HOURS LEFTOVER: 27 hours per week (FREE)

    Did I fail to include some activities?

    Of course I did. But I don’t know your schedule. 

3] Volume = Total work performed measured by sets * reps * weight used

This is pretty simple.

Typically, the more work you can do, the faster / better your results…

WHEN accounting for the “F” and the “O,” which we’ll be covering in upcoming emails.

But too much volume is detrimental, especially when we’re talking about “P________” or –


PRACTICE then is “showing up” – which some coaches have said is 80% of the battle.

Building your Practice (think of this as your “workouts” or “training sessions”) on Skill, Volume, and Frequency is a major part of building your “[Almost] Perfect” KB program.

Next time, we’ll be covering the “F”, which if you don’t wrap your mind around this, will stand for “FAILURE”…

As in “failure to make progress”… 

“Failure to make ‘Da Gainz, Bruh’…”

If you need some resources, here are some that will “fast track” you for the New Year, I’ll leave links to the following…

👉 [1]  Single Kettlebell Skill Training Course 

👉 [2]  Double Kettlebell Skill Training Course 

👉 [3]  “Fix” Yourself Course

…. In the description below. 

And don’t forget to click the like button, subscribe button, and share this with your friends.

Until next time… 

Stay Strong.

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