7/29/2019 6 Week Kettlebell Training Plan
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Introduction
You do not need a pricey gym membership to improve your current fitness level or achieve
peak performance. Training sessions can and should take place outdoors, at the park,or
at home. Varying the training environment adds variety and interest to your routine
and makes working out more enjoyable. Furthermore, there is no need for specialized
workout machines. Functional, total body workouts require little more than a kettlebell, a
jump rope, or your own bodyweight. Taking these factors into consideration,the Anywhere
Athlete program requires minimal space and equipment allowing you to train anywhere
anytime.
This program is ideal for anyone who...
Desnthvethetimerexpendeincmetspendtthegym
Trvesfrequentyndisseekingwrkutrutinethtcneperfrmedinhte
fitness center or their room
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Goals
Prvidecmprehensivendprgressivewrkutthtcnednenywhere,nytime
with minimal space and equipment requirements
Devepfundtinffunctinmvementptterns,retivestrength,miity,nd
total body conditioning that allows the body to move more efficiently
Grduyincresedurtinndintensityftriningsessinstprmtecnstnt
improvement in abilities
Increseyurdyswrkcpcityndduriitywingfrmreintensetriningsessions, quicker recovery, injury prevention, and improved performance in other
frmsfexercise;weighttrining,thetics,running,etc.
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Program Explanation
This 6 week training program is designed to be completed in sequential order, as it is
prgressive.Echwrkutwiuidntheexercisesndmvementptternspreviusy
introduced.
Echweekyuwiperfrm4triningsessins.Itisrecmmendedthtyufw
Mndy/Tuesdy,Thursdy/Fridyspit;tkingtimetrestnWednesdy,SturdyndSundy.Yurindividuscheduemyterthisdesign.
Each session will include a specific dynamic warm-up that is to be completed before the
training session. Additionally, be sure to allow yourself 10-15 minutes at the conclusion
fechexercisetprperyc-dwnndstretch.Thec-dwnshudincude
walking or jogging and static stretching. Cooling down in this manner will allow the
heart rate to return to a normal level and reduce lactic acid and delayed onset muscle
sreness.Sessinswifeturewrkutsthtretecmpetedfrspecifiednumer
of rounds (sets) and reps, for time, as many rounds as possible, or as fast as possible.
Example
RounDSanDREPS: 3 rounds of 15 reps will have you completing the designated
exercisesfr15repetitins,ndthenrepetingthtcircuit3times.Yuretcmpete
theseexercisesquicky,nyrestingsneeded.Keepmvingtmintinneevted
heart rate and increase calorie burn.
FoRTIME:Hereyuwicmpetethessignedexercises,runds,ndreps
continuously for the designated time.
aSFaSTaSPoSSIblE(aFaP):Hereyuwicmpetethessignedexercises,runds,and reps as fast as possible using proper form.
aSManYRounDSaSPoSSIblE(aMRaP):Yuretcmpetethessignedexercises
and repetitions for as many rounds as possible in the specified time.
TabaTa: 20 seconds of work, followed by 10 seconds of rest for the specified number of
rounds.
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Exercise Abbreviations
Kb=Kettee
bW=bdyWeight
oH=overhed
bb=bre
Db=Dume
MI=Mie
M=Meter
GHD=Gute-HmDeveper
Is=Ismetric(Hdpsitin)
Exercise Questions
Gtwww.thehyridthete.cmndseecttheexercisevidestfrexercise
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WEEk 1
S
E
S
S
I
ON
O
N
E
Warm-up Training
3 rounds, 60 seconds each 5 rounds
StemEngine 10xPush-up
Jumping jack JumpRpe@1minute
Arm circles(forward /backward, large/small)
25xbdyweight(bW)Squt
Trunk rotation (right and left) JumpRpe@1minute
5 rounds
5xWindmi(echrm)
10xSupermn
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WEEk 1
S
E
S
S
I
O
N
T
W
O
Warm-up Training
2 rounds, 30 seconds each25,20,15,10,fech(25FS,25PP,25
HP,20FS,20PP,etc.)
Trunk Rotation (right and left) KbFrntSqut
Mountain Climber KbPushPress
bdyWeightSqut KbHigh-Pu
aterntelunge 5Runds,aFaP
20xKetteeSwing
20xKbDedift-HighPu
20XKbThruster
Rest@30secmx.
5 rounds
10xWeightedSit-up
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WEEk 1
S
E
S
S
I
O
N
T
H
R
E
E
Warm-up Training
3 rounds 4 Rounds
JumpRpe@60secnds 10xaterntelunge(echeg)
StremEngine@30secnds 15xKbThruster
Windmi@30secnds 10xPush-up
15xKbThruster
20x2CuntFutterKick
4 Rounds
12xPushPress
6xWeightedSit-up
12xKetteeSwing
6xWeightedSit-up
3 Rounds
10xSupermn
[email protected] position
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WEEk 1
SE
S
S
I
O
N
F
O
U
R
Warm-up Training
4 Rounds Runlng
5xMuti-directinegswingAt least 30 minutes, use a walk, jog
technique if needed
5xaterntelunge(echeg)Jog until you need a break,
then walk as needed,repeat for 30 minutes
5xlterlunge(echeg) lktuidupyurmiegevertime;dntpushtfrtfst.
Ifyucng30minutestry5KIfyucn,d10K
Ifyuhvedne10K,try10mies
Easy Jog & DynamicMovements
Cdwn@10min
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 2
S
E
S
S
I
ON
F
I
V
E
Warm-up Training
3runds@30secndsech 4 rounds
Mountain climb 5xPush-up
aterntelunge 12xKbSwing
Trunk rotation 5xWideGripPush-up
bWSqut 12xKbSwingRarm
5xCseGripPush-up
12xKbSwinglarm
Rest@30sec.
4 Rounds
12xKbPushPress
6xlterlunge(echeg)
12xKbThruster
6xlterlunge(echeg)
12xKbHigh-Pu
3 Rounds
10xKbInndout
10x2CuntFutterKick
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WEEk 2
S
E
S
S
I
ON
S
I
X
Warm-up Training
3runds@30secndsech 4Runds,aFaP
4Squre 20xbWSqut
bWSqut 10xJumpsqut
Jumping Jack 10xlunge(echeg)
Trunk Rotation (right and left) 5xJumpunge(echeg)
4 Rounds
20xPnkWk-ut+Push-up
JumpRpe@2minutes
6 rounds
Pnkhd@60sec.
Pnkwk-up@30sec.
Rest@30sec.
JumpRpeSkiDevepment@5Minutes
Try single leg jumps, double jumps,and crossing the rope over
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WEEk 2
SE
S
S
I
O
N
S
E
V
E
N
Warm-up Training
4 Rounds 8 Rounds
armCirces@30secnds KbSwing@60sec
5xPush-up KbThrusterRarm@30sec
10xbWSqut KbThrusterlarm@30sec
15xInndout KbSwingRarm@30sec
KbSwinglarm@30sec
KbThruster@60sec
4 Rounds
10xWeightedSit-up
10xKbTwist(echside)
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WEEk 2
SE
S
S
I
O
N
E
I
G
H
T
Warm-up Training
4 Rounds 10-12x400mrun@mxeffrt
5xbWSqutRest time is equal to time taken to
complete 400m or less
5xPush-up 10 minute cool down
5xMuti-directinlegSwing
5xTip-ver(echeg)
5xaterntelunge(echeg)
Easy Jog & DynamicMovements
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 3
S
E
S
S
I
ON
N
I
N
E
Warm-up Training
2 rounds 10runds,10repsaFaP
SidePnkR@30sec. KbDedift-HighPu
10xPush-up KbPushPress
SidePnkl@30sec. KbHf-mn(echdirectin)
KbFrntSqut
KetteeTwist(echdirectin)
KbPushPressRrm
KbPushPresslrm
4 Rounds
Figure8PssThrughw/Kb@30seconds
10xWeightedSit-up
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WEEk 3
S
E
S
S
I
O
N
T
E
N
Warm-up Training
4 Rounds 10-12xHiSprints
5xPush-upFind a steep hill that takes 60-90
seconds to climb
5xlunge(echeg) Run@MxEffrt
10x2CuntFutterKick Wk/esyjgtstrt
Repeat
Easy Jog & DynamicMovements
Cdwn@10minutes
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 3
S
E
S
S
I
O
N
E
L
E
V
E
N
Warm-up Training
4 Rounds 10,9,81aFaP
Wkinglunge@25ft. Push-up
10xJumpingJck Jump squat
armCirces@30secnds(10 push-ups, 10 jump squats, 9 push-ups,
9 jump squats, decrease by 1 until 1 rep each)
MuntinCim@30secnds 4 Rounds
5xKnee-t-EwPush-up
5xJumplunge(echeg)
5xStggeredHndPush-up(echhndforward)
5xReverselunge(echeg)
5 Rounds
8xbirdDg(echside)
10xSupermn
15xStrightlegRise
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WEEk 3
S
ES
S
I
O
N
T
W
E
L
V
E
Warm-up Training
4 Rounds Runlng
5xMuti-directinegswingAt least 45 minutes, use a walk, jog
technique if needed
5xTip-over(echeg)Jog until you need a break, then
walk as needed, repeat for 30 minutes
5xbWSqut lktuidupyurmiegevertime;dntpushtfrtfst.
Ifyucng30minutestry5KIfyucn,d10K
Ifyuhvedne10K,try10mies
Easy Jog & DynamicMovements
Cdwn@10min
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 4
S
E
S
S
I
O
N
T
H
I
R
T
E
E
N
Warm-up Training
12x4Squre 4 rounds
12xWindmi 6xDueSqutJump
12xbWSqut WeightedSqutHd@60sec.
4xTrunkRttin 6xJumpSqut
Figure8Pss-thrughw/Kb@60sec.
6xKbFrntSqut
WeightedSqutHd@60sec.
5 Rounds
12xKbSwing
6xHf-mn(echdirectin)
12xKbDedift-HighPu
6xlterlunge+Pnkwk-ut
(lungeright,ungeeft,wkut/push-up/wkck=1rep)
2 Rounds
2CuntFutterKick@30secnds
PnkHdRSide@30secnds
PnkHd@30secnds
PnkHdlSide@30secnds
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WEEk 4
S
E
SS
I
O
N
F
O
U
R
R
T
E
EN
Warm-up Training
3 rounds 3runds,aFaP
10x4Squre 20xKbDedift
12xbWSqut 10xKbHighPu
12xJumpingJck 20xKbFrntSqut
10xsitup 10xKbPushPress
6 rounds
5xHf-mn(echdirectin)
10xPnkRwRrm
5xFr-t-shef(echdirectin)
10xPnkRwlarm
3 rounds
15xWeightedSit-up
IsSqutHd@60sec.
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WEEk 4
SESSIO
N
FIFTE
EN
Warm-up Training
3 rounds 6 Rounds
5xPush-up 10xSpitSqutRleg
10xStemEngine(echside) 15xJumpSqut
15xbWSqut 10xSpitSqutlleg
20xJumpingJck 15xJumpSqut
4 rounds
5xPush-up
JumpRpe@60secnds
5xIncinePush-up
JumpRpe@60secnds
5xDecinePush-up
JumpRpe@60secnds
Rest@30sec.
2 Rounds
5xWindmi(echrm)
5xPnkWk-up
10xInndout
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WEEk 4
S
ES
S
I
O
N
S
I
X
T
E
E
N
Warm-up Training
4 Rounds 3-5 mile up-tempo run
5xTipover(echleg)Duringrunincudemixedintervs:
sustinmxeffrtfr2minutes,recover up to 5 minutes
10xbWSqut Repeat over course of 3-5 miles
5xlterlunge(echeg) Cdwn@10min
Easy Jog & DynamicMovements
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 5
S
E
S
S
I
O
N
SE
V
E
N
T
EE
N
Warm-up Training
3 rounds 3 rounds
JumpRpe@60secnds 3xKnee-t-ewpush-up(echside)
10xbWsqut 12xbWSqut
10x2CuntFutterKick 3 rounds
6xCsegrippush-up
6xaternteunge(echside)
3 rounds
6xWidegrippush-up
12xJumpsqut
3 rounds
6xHndreesepush-up
6xlterunge(echside)
3 rounds
6xStggeredhndpush-up(switch lead hand each rep)
6xJumpunge(echside)
3 rounds
20xInndut
10xbirdDg(echside)
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WEEk 5
S
E
SS
I
O
N
EI
G
H
T
E
E
N
Warm-up Training
2 Rounds 8-10xHiRun
5xMuti-directinegswingFind a steep hill that takes 3-5 minutes
to climb
5xTip-ver(echeg) Run@MxEffrt
5xaterntelunge(echeg) JgtStrt
Repeat
Easy Jog & DynamicMovements
Cdwn@10minutes
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 5
S
E
S
S
I
O
N
NI
N
E
T
E
E
N
Warm-up Training
3 rounds 6 Rounds, 60 seconds each
10xKbFrntSqut KbThruster+KneeDrive
5xlunge(echeg) WeightedSit-upRarm
5xWeightedSit-up KbGunSinger
10xbWSqut WeightedSit-uplarm
Rest@30sec
5 Rounds
10xKbTwist(echdirectin)
10xKbHf-mn(echdirectin)
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WEEk 5
S
ES
S
I
O
N
T
W
E
N
T
Y
Warm-up Training
4 Rounds Runlng
5xbWSqut At least 60 minutes
5xMuti-directinegswing
Ifyuhdeenusingwk/jgtechnique try to run as far as you can
without stopping while maintaining asteady, constant pace.
5xlterlunge(echeg)
You should have a solid cardiovascular
foundation at this point. Try and gofurther than your previous run.
At this point the long runshould be over 5 miles.
Easy Jog & DynamicMovements
Cdwn@10minutes
High-knees,butt-kicks,bunding,Reverse Run, etc.
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WEEk 6
S
E
S
S
I
O
N
T
WE
N
T
Y
O
NE
Warm-up Training
4 roundsTabaTa:6runds:2minn,
30 sec rest
5xlunge(echeg) oHKbSwing(2min)
10xbWSqut Rest@30secnds
5xPush-up KbThruster(2min)
Rest at 30 seconds
5 rounds
10xWeightedSitup
5xKbTwist(echdirectin)
10xInndout
5xFr-t-Shef(echdirectin)
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WEEk 6
S
E
SS
I
O
N
TW
E
N
T
Y
T
W
O
Warm-up Training
JumpRpe@5minutes Run@5minutes
Try single leg jumps, double jumps,and crossing the rope over
25xKbSwing
Run@5minutes
Easy Jog & DynamicMovements
25xJumpSquts
High-knees,butt-kicks,bunding,Reverse Run, etc. Run@5@minutes
25xKbThruster
Run@5minutes
25xPush-up
Ifpssierepetupt3times
C-dwn@10minutes
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WEEk 6
S
E
S
SI
O
N
T
WE
N
T
Y
T
HR
E
E
Warm-up Training
3 Rounds 3 rounds
4Squre@30secnds 5xDive-mer
Muntincim@30secnds 10xJumpSqut
10xKbSwing 25xKbDedift-HighPu
5xWeightedSit-up 3 rounds
5xHRPush-up
10xJumplunge(echeg)
15xoHKbSwing
5 rounds
6xWeightedSit-upRarm
6xKbHf-mn(echdirectin)
6xWeightedSit-uplarm
6xPnkWk-up
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WEEk 6
S
E
S
S
I
O
N
T
WE
N
T
Y
FO
U
R
Warm-up Training
4 Rounds Runlng
5xaterntelunge(echeg) Over 60 minutes
5xlterlunge(echeg)
Ifyuhdeenusingwk/jgtechnique try to run as far as you can
without stopping while maintaining asteady, constant pace.
10x2CuntFutterKick
You should have a solidcardiovascular foundation atthis point. Try and go further
than your previous run.
Ifyurenexperiencedrunnerrconditioned athlete you should be over
the 10 mile mark on the long run.
Easy Jog & Dynamic
MovementsCdwn@10min
High-knees,butt-kicks,bunding,Reverse Run, etc.