MOVING TARGET KETTLEBELL COMPLEX

BY PAVEL TSATSOULINE, CHAIRMAN 

Kettlebell complexes rock.  A few months ago StrongFirst published the “Total Tension” Kettlebell Complex in this blog.  Those of you who followed the plan as written saw excellent results.  Senior SFG Tommy Blom, for instance, gained 3,8kg or 8.4 pounds of lean body mass in six weeks. 

Following is another StrongFirst complex.  We put SFG I students through it at the last two certs, in South Africa and Australia.

You need a pair of kettlebells you can strictly press 6-8 times.

Do:

1 clean + 2 presses + 1 squat
Rest
1 clean + 3 presses + 1 squat
Rest
1 clean + 5 presses + 1 squat
Rest

Then repeat the process with squats, using the same bells:

1 clean + 1 press + 2 squatsRest
1 clean + 1 press + 3 squatsRest
1 clean + 1 press + 5 squatsRest

And finally with cleans:

2 cleans + 1 press + 1 squats
Rest
3 cleans + 1 press + 1 squats
Rest
5 cleans + 1 press + 1 squats
Rest

The pattern is clear: a single rep of two of the component drills and a (2, 3, 5) ladder of the third.  Systemically, you are getting tired, but the muscular stress target keeps shifting and you can keep going without compromising your technique.

If you do the math, you will see that the above totals 16 reps of each exercise.  That is not a lot, but the 1:1 work to rest ratio (“I go, you go”) will make sure this brief session will get your attention.  If it has not, repeat the whole series once more after 10min of rest.  Rest actively: walk around, do a couple of brettzels, hip flexor stretches, etc.

There are many ways to build a four to six week training plan around this workout.  If you are experienced in program design, give it a shot and post your solution in the comments section.  I will select the best ones and include them in a future blog.