Hope you are having a FANTASTIC weekend. The weather is great here in Northern California, perfect for an outdoor workout.
I am about to head out for a quick KB session and bike ride, but before I do –
I have been getting a lot of questions about my new Hybrid Kettlebell Strength program. So, I thought I would go through, and answer some of the ones we are getting over and over. I think these will help you out, whether you are doing Hybrid KB Strengh, or any other strength-based program.
Let’s go –
Q: How do I bump up the weight(s) I am using in my workouts?
A: Incorporate strength work into your overall routine, and use the principle of progressive overload.
Simply put, you need to strive to use more weight in your workouts over time. If you are pressing a 12k today for three sets of eight reps today, try to get nine, eight, eight with it next time. Then nine, nine, eight. Then nine, nine, nine. Then maybe ten. Then maybe bump up the weight. Etc.
THIS is why we want to stick with the same workout and exercises for at least four to six weeks, BTW. PARTICULARLY if gaining strength is our goal. If we change things up more frequently than that, there is no way to measure progress and see if we are getting better at specific exercises.
Q: How often should I change up my workouts?
A: Every four to six weeks.
If you are not the type that gets easily bored with your workouts, you could actually probably do the same workout even eight, ten weeks, or more. As long as you are making progress on the routine you are doing, you can (and should) keep doing it.
Q: How do I scale up or down, and adapt things for a more basic – or more advanced – fitness level?
A: Here are some progressions for some basic exercises included in the Hybrid Kettlebell Strength and Conditioning program. I have listed them in order from easiest/most basic variation, to hardest/most difficult variation:
- split squat-bulgarian split squat-bulgarian split squat with weight
- inverted row-band assisted pull up-standard pull up-pull up with kb on foot
- burpee with hands elevated, no jump at top – burpee with no jump at top – burpee with jump at top – burpee with jump at top, push up on the floor
- hands elevated push ups-knee push up-standard push up -feet elevated push up
Q: What if I travel often, and don’t have access to any equipment?
A: Plan ahead, and work around it.
For your real strength days, it is best to have access to your KB’s. So plan those one to two days per week for when you are home, or will have access to kettlebells.
Then, you can do body weight – based workouts for your metabolic conditioning days when you are on the road.
You can also do interval cardio when you are on the road – running is the simplest way, or just using simple body weight – based movements (jumping jacks, burpees, mountain climbers, etc.)
I travel about once a month or so – in anywhere from three to seven day stretches – and this system works great for me. I am able to stay on track with my workouts and even make progress while I am away.
Q: What if I only have three days per week to train? Can I still make progress?
A: Follow this template:
Day 1 – Metabolic conditioning + interval cardio
Day 2 – Off
Day 3 – Heavy strength + Recovery/LSD cardio
Day 4 – Off
Day 5 – Metabolic conditioning + interval cardio
Day 6 – Off
Day 7 – Off
This will allow you to get all the work you need in three 45 -60 minute sessions.
Alright! Hope this Q&A has helped you out. If you have any other questions, I am here to help – feel free to ask them. Now I’m off to hit my kettlebell workout for the day!
Train hard, and take care –
PS – Hybrid Kettlebell Strength and Conditioning is on sale for just one more day. Check it out and grab your copy at a great discount here: