The best way to reach any training goal is to focus on it, and it alone, for a period of time. Until you reach it.
Put another way, trying to lose fat, AND gain strength, AND get your first pistol squat, AND do more pull ups, etc. – all at the same time – is NOT the most efficient way to do things. It’s also a mistake that, unfortunately, I see a lot of folks make with their training.
For example – let’s say you want to get stronger. Focus on that. Make sure the program you’re doing is oriented towards this goal. Make sure you’re eating adequate kcals/protein/etc. to support your training goal. Stay for a while. Don’t bounce around from workout to workout. THEN – once you have reached your strength goal – can you move on to fat loss, or running faster, or doing more pull ups, or whatever.
Okay … now that we have that part out of the way … I have a new “kettlebells for strength” workout for you today. This one of my favorite kettlebell and body weight – based strength workouts … I just finished a six week cycle on it myself, and was able to get stronger in every lift in the program, and put on some new muscle mass in the process.
It is a little different that many KB workouts that I post here, in that it is a body part split … you’ll focus on all your “pushing” muscles in the “A” workout, and all of your “pulling” muscles in the “B” session. If you’re trying to get stronger – and add some muscle mass in the process – it’s a great way to train.
Today, I will post up the first half of the workout. Then, I will post up the second half in a follow up article – along with a more detailed explaination of how to put the whole thing together.
KB’s for Muscle – Workout A
Do one ‘naked’ on each side (no added weight) and then three more on each side, switching sides each rep.
*Here is an article and video with a few tips on how to improve your Turkish get up technique:
2) Push Ups
Do three sets of max reps with 30 seconds of rest between sets. Pick a Push Up variation that’s challenging for you – you shouldn’t be able to complete more than 20 reps on the first set.
3) KB Presses
Do three ladders up to 5 reps each. The pressing ladders will look like this:
Clean and Press Right
Clean and Press Left
Clean, 2 Presses Right
Clean, 2 Presses Left
Clean, 3 Presses Right
* Here are some tips to help you boost your pressing strength:
4) Bar Dips
Do three sets of max reps just like you did with the Push Ups.
Okay! That’s it for today. Hope you enjoy the workout – talk soon, and be back with part “B” very soon –