Whether you –
… Are over 40, 50, 60, and beyond.
… Want to get stronger.
… Want to improve your sports conditioning.
… Want to change how you look.
… Want to dump unwanted body fat.
… Want to do whatever it is you want to do…
Here’s a quick rundown about the differences between the Chasing Strength kettlebell workout programs and most importantly –
Which one is BETTER FOR YOU NOW.
But before we dive in, let’s do a quick review for context:
1- Many guys over 40 are riddled with muscular imbalances from being pretty much sedentary.
These are more often than not, left-to-right and front-to-back.
The front-to-back is pretty easy to take of.
The left-to-right will most likely “jack you up” – NOT “get you jacked”. The first is bad, the second is good.
Which is why we use –
2- The Chasing Strength 5 Level Pyramid
As you can see, you start at level 1 and progress to level 5.
Level 1 is basic single KB work learning, practicing, and using the foundational single lifts:
Swings (2-Hand, 1-Hand), the Turkish Get Up (TGU), and the Goblet Squat.
From there we move up the levels:
Level 2 – Single KB: Clean, Press, Snatch (Push Press, Jerk)
Level 3 – Power (Explosive!) training and forms of Endurance training (Power, Strength)
Level 4 – Double KB: Learn the basics – Swing, Clean, Squat, Press, Snatch, Push Press, Jerk
Level 5 – Power (Explosive!) training and forms of Endurance training (Power, Strength)
WHY?
Simple.
I came up with this after rehabbing my extensive joint injuries and working with folks our age and helping them do the same – since 2001.
This is a systematic, time-tested formula that follows the following athletic development teaching / acquisition “formulas”:
- Simple → Complex (Ex. Single KB → Double KB)
- Skill → Strength
- Strength → Power
- Strength → Endurance
This allows you to follow what I call the “TR Maxim”:
“Do what you can, with what you have, where you are.”
– Teddy Roosevelt, 26th President of the United States, All-Round Hard Guy
So, how do you use the pyramid?
Simply align your #1 goal with where you find yourself on the pyramid and get to work.
It’s that easy.
In other words, don’t try and follow some 20-something influencer doing double KB complexes on the Gram because you want a challenge if you can’t do Swings and have a cranky shoulder.
That’s a surefire recipe for injury.
“Geoff, where do your programs fit on the pyramid?”
Great question.
Here’s a quick list you can keep handy.
LEVEL 1:
- Power & Power Endurance training, incidental fat loss
- 10x “Swing Only” programs
- 3x week
- 20-30 minutes per session
- “How to” video series for the 6 major single kettlebell lifts: Swing, Goblet Squat, Turkish Get Up, Clean, Press, Snatch
- 7-Bonus training programs revolving around practicing these lifts and getting stronger as a result
LEVEL 2:
- “How to” video series for the 6 major single kettlebell lifts: Swing, Goblet Squat, Turkish Get Up, Clean, Press, Snatch
- 7-Bonus training programs revolving around practicing these lifts and getting stronger as a result
‘THE GIANT’ (Use a single KB)
- Strength, muscle mass, conditioning, incidental fat loss
- 5x “Clean + Press Only” programs
- 3x week
- 20-30 minutes per session
- Power & Power Endurance training
- 3x “Snatch Only” programs
- 3x week
- 20 minutes per session
- (Also LEVEL 3 – starts at LEVEL 2)
LEVEL 3:
Kettlebell Burn 2.0 / Kettlebell Burn: RELOADED
- Fat Loss and Strength: 16-week program – 4x 4-phases
- 2.0 – 3x week, 45 minutes
- RELOADED – 6x week, 30 minutes / 10 minutes
- Clean, Press, Goblet Squat, TGU, Row, Lunge, Snatch, and more
- Customized nutrition plans included
LEVEL 4:
‘THE GIANT’ (Use a PAIR of KBs)
- Strength, muscle mass, conditioning, incidental fat loss
- 5x “Clean + Press Only” programs
- 3x week
- 20-30 minutes per session
- Strength, power, muscle mass, conditioning, incidental fat loss
- 3x “Clean + Press Only” programs (X1, X2, X3)
- 3x week
- 20-30 minutes per session
- X2 uses Clean + Press, Clean + Push Press, See-Saw Press
“Strong!” – From Kettlebell STRONG!
- Strength, power, muscle mass, conditioning, incidental fat loss
- 3x week “Clean + Press” program
- 20-30 minute training sessions
- 3-Phase, 29-week training plan
- Turns your 4RM into 10 sets of 6 reps
- Power, Maximum Strength, Power Endurance and Strength Endurance Training
- 4x week (3x week available)
- 20-30 minute training sessions
- Snatch, Double Clean + Press, Double Front Squat
- Customized nutrition plans included
Kettlebell RMF (RMF = Real Muscle-building Fat-burner)
- Power, Power Endurance, Muscle Mass, and Fat Loss Training
- “How To” video series for the Double KB Clean + Jerk
- Includes 3x training programs: Novice, Intermediate, Advanced
- (Also a LEVEL 5 program – starts at LEVEL 4)
LEVEL 5:
- Conditioning (Power & Strength endurance), fat loss, muscle building, strength, mental toughness
- 38 different Double KB Complexes & Chains Programs
- Program durations: 6–9 weeks each
- 3x week
- 3 different levels: Beginner, Intermediate, Advanced
LEVELS 1 → 5:
Kettlebell W.O.D. (Workout Of the Day)
- Strength, conditioning, fat loss, workout consistency
- 5 days a week
- 20 minutes a day – 5 minute warm-up, 15 minutes of training
- Starts from LEVEL 1 and progresses to LEVEL 5
- 53 weeks long (1 year + 1 week)
So, obviously I’m biased to LEVEL 4 programming based upon my program offerings.
And that’s because that’s where I believe the majority of the “Biggest Bang For Your Buck” benefits appear.
And as a result, I recommend that guys do the best they can to get to LEVEL 4.
How long does that take?
- Completely depends on the man and what he’s got going on:
- Injury history
- Training history
- Motivation
- Time available to train
That sort of thing.
Obviously a guy who’s got a clean bill of health who didn’t take a 20-year break from training will most likely climb to the top of that pyramid faster than a guy who has neither of those things.
But it doesn’t mean you shouldn’t start post haste, regardless of wherever you stand.
And it also doesn’t mean you can’t see phenomenal results from LEVEL 1 – 3 programming. You can, and will, when you simply follow the plans without distraction.
“Yeah, but Geoff, which one of these programs is best for MY GOAL?”
Great question.
It’s the program you CAN do and WILL do.
The TRUTH is guys get leaner, stronger, and better conditioned from ALL my programs.
That’s the nature of MY programming, which is one of the things that surprises guys the most.
Generally speaking my programs are geared for STRENGTH – and all other goals / outcomes flow from there.
(Hence the name, “Chasing Strength.”)
For example, the loading parameters inside Kettlebell Burn 2.0 strip off fat, but also make you measurably stronger and conditioned. (You’ll lose body fat, increase upper body strength, and improve your health as a result. Killing 3 birds with one stone, so-to-speak.)
Hopefully you found this email helpful and it gives you some clarity about how to proceed from where you are.
Stay Strong,
Geoff