Requires at least one kettlebell in the range of 15lb to 25lb. Rest between 90 seconds and two minutes between sets. Whatever the case may be, training only with kettlebells can go a long way toward getting you to your strength goals. As someone who's been hoisting kettlebells since January of 2002 both with myself and with my clients, these 2 exercises are a double-edged sword. This was a combination of that and the culmination of six months of doing nothing but clean and press. New comments cannot be posted and votes cannot be cast, https://chasingstrength.com/kettlebells/giantrt20/. No prescribed number of sets, no prescribed rest times. Hes been training his clients and himself with kettlebells since 2002 and has been called by some, a Kettlebell OG. He was a Master Instructor with two different kettlebell instructor certifications - the RKC (Russian Kettlebell Challenge) and StrongFirst. While Rome Burns is the last blog of a dying empire. I make movies and lift weights. Click here for instructions on how to enable JavaScript in your browser. Tip from Coach Matt: with your halos, remember to keep the movement smooth. Not just from a boredom factor, but from a body factor. He agrees with me about the Clean & Press. . According to your training experience, recovery routine, goals, and schedule, you can choose to commit to this program three times, four, or even five times a week. It fortifies weak links, reduces strain on the affected area (s), and in many cases, virtually erases said issues. The clean and press works all of the following pretty efficiently: And even uses the following as support muscle. steaks I've ever had. Deal? The goal here is just to get in some work and add some volume. But I just cannot do a blanket recommendation for a program the delivers so little and honestly has such a simplistic design, even $5 feels like too much money to pay for it. Probably not the ideal way for a program to make you feel by the end of it. Greetings from somewhere beyond zen. Youll likely lift a lot lighter than you did with your lower body workout. Pay strict attention to your form and make sure youre specifically warmed up for deadlifts, especially since youre ending this workout with a kettlebell swing finisher. Is it simply a matter of taste? You can run this program by working out three, four, or five times per week. 7 UNDENIABLE Benefits of Kettlebell Training (Full Body Strength, Low Impact Cardio, Flows & More!) As Ive alluded to, this program is just too damn long. Ive found those to be my favorite warm-ups that Ive ever been given to run based on now seven years Ive been program lifting. [+] The Goblet Squat greases your hips and knees for maximum power in the Swing [+] The Turkish Get Up is perfect for restoring movement in stiff, tight shoulders that hurt when pressing [+] Plus - the Turkish Get Up is a perfect exercise for opening tight hips, and teaching your core and shoulder to "play together" for shoulder safety and longevity - critical for long term success in the Press [+] And the Snatch is perfect to alternate after 3 or 4 months of training with the Clean and Press Less than a dinner for fourat a mediocre restaurantand a lot easier on the ol' digestive system, if you know what I mean. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. is exclusively a double kettlebell program wherein you start with your 4 to 5 RM. The progression on this program is very simple: get one more set than last week. I review programs not from the point of view of being a fitness god or an accomplished competitive lifter; Im a dad with a job who finds time to lift and thats how I come at these programs. I liked The Giant a lot. Kettlebell Only Muscle Gain. ), You may do 9 sets of 5 with 20 kg kettlebells, then on the final set, use double 24s, The next session, do 8 sets of double 20 kg kettlebells and the last 2 sets use the double 24s, If that went well, the next session do 7 sets with 20s and then the last 3 sets with the 24s. THE GIANT 1.2 - An intermediate 10RM program for those with better than average endurance. The Giant is just cleans and presses. But the Giant sounds pretty cool (I have Express Reloaded thanks to the Legacy collection), so I'm considering *that* as a third option after I finish Phase 1. . Q: What's better - using a single kettlebell for THE GIANT or a pair of kettlebells? As much as I complain about my arms, I cannot hold it against this program too much. Less than 20 Bucks. He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant." As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John - Carbs obviously did help me get bigger, my weight increased a bit, and didnt add to my waistline much. The . He used "moderate" reps and myspecialized programming. Back to the FTC:Typically, the average person will become really excited after reading this letter and will purchase this product thinking its some sort of magical pill. ", As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John -. Accelerate your results and grab A PAIR of kettlebells - they don't even have to match - you're simply limited by the "heavier" one. Seriously, those heavy days of five-rung ladders (and even the medium days with four-rung ladders) took me over an hour to complete each session. So lets talk a little bit about the clean and press. Pretty underwhelming for those that pick this up and are hoping to help out the beach body. But the ratio of time invested to overall results is better than anything else Ive ever done. You may remember when I reviewed another Geoff Nuepert program, Dry Fighting weight, I mentioned that it was a simple program. Inside you'll find 10 progressively more . John is a "high mileage" individual who's in his mid-50's! Yes, for half a year Ive done nothing but clean and press. Yes, after 2.5 years of nothing but kettlebells, Im finished using it as my only tool. I did the five-rep-max program with double 24s, adding a set of pull-ups after every kettlebell set as described in an email errata. Outside of some calorie-free Monsters for caffeine and my daily asthma medication, I dont use any other types of drugs and no alcohol. Cookie Notice I find this to be just too little work for me personally. Email:support@chasingstength.com. Reading between the lines on both the PDF that outlines the Giant and the emails Geoff sends, he definitely seems focused on selling to overweight middle aged guys more than anyone else. Looking at what percentage of 30 minutes I was at versus how many sets I had done was enough math to get me to the next set most of the time. I do not reliably have four hours per week to train without sacrificing some other aspect of my lifetime with the wife and kids, cleaning, cooking, work stuffthat Im not prepared to sacrifice. The Giant is a $5 program from kettlebell evangelist Geoff Neupert. A big challenge with writing about this program is how to describe it without accidentally giving away the program for free, since it is so bare bones. Youll also learn about how training with just kettlebells can make you a better athlete and how to warm up before all those swings. Accelerate your results and grab A PAIR of kettlebells - they don't even have to match - you're simply limited by the "heavier" one. Just as with strength and hypertrophy progressions, youll go back to the original set and rep scheme midway through this program. Let's go over each exercise in the 20-Minute Beginner Kettlebell Workout: #1) KETTLEBELL HALOS Grab the kettlebell with two hands on the handle. Again, add one rep per set per workout as you continue the program through completion. On your kettlebell training program journey, youll learn even more about the ins and outs of kettlebell workouts. Prometheus Phase II is our flagship program with a 4-day split workout that's repeated with progressive overload for 12 weeks. Improved his conditioning levels by adding almost 2 extra ladders John emailed me after Day1, Week 4. ", 5 Kettlebell Clean and Press Programs To Get Stronger, More Muscular, and Leaner, Simply choose which version of THE GIANT is right for you -Regular or Premium By selecting your choice below. In our example, when subtracting 500 calories from 2250, you are left with a calorie goal of 1750. Want to get stronger all over? You can run all these programs back-to-back for 20 weeks of high quality programming! Ive seen some people mentioning this program but have yet to see a full write-up on it. Notably, those first two peaks were done within three weeks of each other. Q: Does this work for women as well as men? He teaches step by step Kettlebell, and other tools, but just search "Mark Wildman kettlebell {lift you want}, you'll find good stuff. Why is it that so many people have failed to see the results they're looking for? Reddit and its partners use cookies and similar technologies to provide you with a better experience. For more information, please see our Dinner is the only time I ate something different most days. 'Mystery Meat'. The kettlebell Clean & Press - especially when using a PAIR of kettlebells is like that. Set a timer to beep every 8min. A: No, you can use mixed-matched kettlebells. double, this is the program for you. The kettlebell long cycle clean and jerk is a wonderful - and brutal - exercise. Here's a recent email exchange he and I had: He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant. Copyright 2022 and Beyond. John is a "high mileage" individual who's in his mid-50's! Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. Or perhaps youre going back to basics and want to continue training at home while getting a whole lot stronger. Call that a short term fast, mini-fast, intermittent fasting, or whatever is trendy and gets the clicks. Despite this, I rarely missed on a rep and never actually failed to complete the 30 minutes because of fatigue. Are you pushing yourself as hard as you did last time? He agrees with me about the Clean & Press. With so few variables, and a detailed workout log, I was able to make some observations that are difficult with programs that have a lot more variety. Incidentally, I'm in my late 40s, and these types of programs seem to work BETTER for me the older I get. I've been able to get to 201 from 205.5 without altering my diet significantly. Regardless of what other people think, if you want a. Heres what I did for myself again, with my new equipment, based on the limitations that I dont have exactly the same equipment and also I am not as strong as him: Between each of these exercises, I do 5 chin-ups, for a total of 50 spread out over the workout. While I dont keep a food journal, I have a good idea of what I take in each day because I eat almost the exact same thing every day from 8:00 PM one day until 6:00 PM the following one. This 12-week program requires only two kettlebells and time for three workouts a week. 2020 was the year of COVID where I was forced to try new things outside of the gym. Add in tempo training and pause reps when you lower your rep scheme to really maximize your gains while using the same weights. Exercises like the Snatch and the Clean & Jerk (and it's variations - the Clean & Press and the Clean & Push Press). Now, for the first time ever, you too can get your hands on -. It is just so, so boring and it goes on for too long to do just one movement and nothing else. And now, suddenly, you have 16 weeks of programming at your fingertips allowing you to transform your body with the kettlebell Clean & Press in only 90 minutes per week. You know, the "meat loaf" served at school lunches that tasted like meat but you were never too sure Sure, it tasted fine, and filled you up, especially when paired with mashed potatoes and a couple of cartons of milk You could count on it, but if you had options, it wouldn't be your first choice Swings and Get Ups are like a Wendy's Double Cheeseburger -. And unsurprisingly, it even peels off body fat -. There are a couple of paths to choose from when you want to progress this kettlebell program for endurance. You can keep the same weight but add an extra set to each workout every time you complete a round of the training. Geoff stresses good form throughout the program and this autoregulation focus allows that to be done. The theme for 2022 is clean and press, or simplicity or something like that. They create greater systemic demand and therefore faster, more noticeable results (like John's). If you've never had one of these beauties, it's hard to describe what you're missing. As someone who's been hoisting kettlebells since January of 2002 both with myself and with my clients, these 2 exercises are a double-edged sword. Geoff is the co-creator of Original Strength Systems, a movement restoration company called, which helps people restore and rebuild their ability to move like a kid again, and taught that system all over the world too. I'd appreciate y'all's input/insights. In other words, John saw a 24% increase in his strength levels in only 4 weeks! A: You can have a 30-Day Money Back Guarantee. John emailed me after Day1, Week 4. Best of all, the kettlebell lends itself to a simple, but very challenging programing. Head empty, eyes dead, just clean and press now. So, bear with me as I talk around the specifics. (twice). That year gave me a love of kettlebells and so 2021 was the year of the kettlebell. If not, I can suggest some sources to help. Kettlebell training is hard work, and your body will still need to recover. Simply send me an email showing me your training journal and we'll part friends. Geoff is just going after a bigger market. A: Each workout is 20 to 30 minutes long. Why? And the best part is - You can run all these programs back-to-back for 20 weeks of high quality programming! A: A Pair. I started 5/3/1 in February of 2017, switching to Forever style 5/3/1 in February of 2018. THE GIANT 2.0 - An advanced 10RM program for those with average endurance and high levels of strength. So, I did the synovial fluid, flexibility warm-up that Joe Daniels has for all of his programs. Nothing new to learn, you know what youre getting into every day. is your solution. This year I attempted it with 24 kg, but I ran into a problem. That is to say, The Giant uses a lot of buzzwords that would probably get you banned from certain kettlebell communities (that still recommend his programs ironically enough, no Im not bitter) like burning out your Central Nervous System. He makes claims in The Soviets demonstrated that Variable Loading produced 61% greater results in strength than traditional Linear Periodization. without providing a detailed reference or even really a definition of variable loading or linear periodization that can help you figure out how his programs achieves those goals. He used "moderate" reps and myspecialized programming. Malcolm Gladwell, in his book, Outliers, wrote about the "10,000 Hour Rule," which is the necessity of practicing something for at least 10,000 hours to become proficient at it. Im not ready for this program right now, but I think Ill buy it anyway just to add to the library. If youre training three times a week, this program will take you eight weeks to complete. For example, you can see it in the below video. And thus, the Swing and the Get Up became the substitute for the Snatch and the Clean & Jerk. If you have the time to do and recover from longer sessions, theres probably other programs out there that would work better for you. A: Yes. The best endorsement I can give it is that I plan on running it again in a couple of months after I give my shoulders a rest, and maybe get some squats in. By using our site, you consent to these cookies. Having done both..The "Giant" series is/are clean and press programs based on a 10 RM of either a single kettlebell or double kettlebell version. These implements integrate your entire body into pretty much every lift. Youll iron out pesky asymmetries, get stronger and more cardiovascularly fit, and build a ton of grip strength and overall muscle mass. This was one set. Specifically, its a series of rep ranges of double cleans and presses designed to be run in four-week blocks. THE GIANT 2.0- An advanced 10RM program for those with average endurance and high levels of strength. Thats good for those that want something simple. A: Each workout is 20 to 30 minutes long. So if what you learn in the Clean videos doesn't fix your Clean, fix your Swing. But, at least for me, kettlebells are just a fun way to do cardio, not a way to kill two birds with one stone. A program by Joe Daniels. BarBend is the Official Media Partner of USA Weightlifting. During your second round of workouts, youll lower the rep scheme where necessary. I could have had one less rest day, picked up where I left off when I got back, etc. That's 60 or 90 minutes of exercise a week. This is by design so that you can really maximize everything kettlebells have to offer your lower body. If you have enough training experience and can commit to a solid sleep, food, and recovery regimen, you can opt to perform all of the workouts in this training program in a single week. Yes, you want to push think the bench press and overhead press but the sometimes less glamorous work of pulling can help keep your shoulders healthy, prevent imbalances, and provide a stronger base for all other lifts. I hope you decide you're ready for the "Bone-In Tomahawk Ribeye of Training" andtake me up on my offer and grab THE GIANT programs today. As you lower the reps, increase the weights youre using. If youre working this program three days a week, this will be the workout that starts your second week. The Giant is divided into five sections (called 1.0, 1.1, 1.2, 2.0 and 3.0 in the text), and each section is to be run at least four weeks. Before all that, I had been on fuckarounditis for two years of varying intensity and absolutely no progression plan in an apartment building gym similar to a hotel level gym. By increasing core strength and improving your cardiovascular system, youll be better able to handle the heavier lifts your training will demand. Kettlebell Simple & Sinister Variation - THE MATRIX Hardstyle Kettlebell Pro 9.2K views 2 years ago DOUBLE KETTLEBELL ARMOR BUILDING COMPLEX: 2-3-5 Hardstyle Kettlebell Pro 7.5K views 2. So the Swing and the Get Up, along with a whole host of weird mobility drills became the foundation for the modern kettlebell movement to the point where these two exercises have achieved [in my mind] an unwarranted near cult-like status. It worked for him, it'll work for you. The [Double] Clean and Press on the other hand is like -. But, all the same, hes still in my in-box. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. John Grahill is over 50. For a better experience, please enable JavaScript in your browser before proceeding. The first option is more intense, so youll stop adding an extra set after three rounds of each workout. It adds up to 100 swings, so just swim through this for a total of 5 giant sets: Swing 10 reps One goblet squat Swing 15 reps Two goblet squats Swing 25 reps Three goblet squats Swing 50 reps Rest I did it again the next year with 20 kg. But for the last two weeks of this program, I finished completely renovating my home gym area and added a functional trainer. But, as you can guess from my whining about it, Im sick of all this work not yielding bigger arms! Thats what I do. It would seem by 2.0, after doing 1.0, 1.1 and 1.2, is about when my body was done with this program. Without Dieting. Then, the next two times you tackle the workouts, add one rep per set. It's designed for you to use the same size KBs all the way through. This will be the first workout of your kettlebell program. Figuring out how to work out with kettlebells in all their off-balanced glory is one thing. And the best part is - That's a 24% increase in total work performed! Enter the Giant Day 1 - 20 mins double c&p, ladder 1, 2, 3, do the pull ups with it, 5-10 mins of snatch depending on how I feel Day 2 - variety day, typically foot strength stuff, dead bugs, side planks, monster walks, and reverse trx presses (for the beach) The best-known clean-and-press program is the Rite of Passage, which I did a few years ago with a 16 kg bell. I'm so sure that you'll get "Extra Strength" on your Clean & Presses AND actually SEE a visible difference in your body in the next 30 days, like John Grahill did, that if for some strange reason you don't,I'll happily refund you your purchase price. You can use a single kettlebell or doubles. This is a great 12-week fixed kettlebell routine with measurable strength . When youre using kettlebells for lower body push movements, youll likely select much heavier weights. How John Increased His Strength By Almost 25% And Lost 4.5 Pounds, And yes, I know that sounds "too good to be true" which is why I want to show you, we should move on to more challenging and more powerful exercises if we can, He's been one of my customers for that long, having purchased several of my products and beta-tested others, including. Quite honestly though, John didn't use reps that were that high. And that promise was through using high-rep Snatches and Clean & Jerks. I think my explanation may be longer than the actual descriptions of the program in the ebook. 'Mystery Meat'. As for muscle mass, giant sets not only increase your total training volume, but also raise your time under tension - a key factor in any program designed to build serious slabs of prime beef. While The Giant obviously did some good things for a guy like me thats in relatively good shape and has been lifting for a while, Im not the target audience. I hope you decide you're ready for the "Bone-In Tomahawk Ribeye of Training" andtake me up on my offer and grab THE GIANT programs today. I spent my 20s largely an out-of-shape obese guy after having been an athletic teenager. These emails are still more useful than the literal spam that someone like John Anderson sends you in exchange for his program Deep Water, as these emails only trying to sell you more Geoff programs rather than random supplements from who knows where. This makes sense as the work I did with the first two is based on a 10 RM and the latter is based on a 5 RM. While my belt still uses the same loop, and most of the tightness in my fit comes in my shoulders these days, big shoulders can only give you so much. A: Something that you can Clean & Press for a max of about 10 times. and our The idea here is to keep your entire body active while ramping up your heart rate so you really maximize the benefits of training with kettlebells. Things I like: Self-regulation, doubles work, ladders, ballistics, pull ups, little extra chest work, variety time to do my correctives and continue getting my knee back to squatting shape. Week 1 - Full Body Monday Wednesday Friday kettlebell program for 12 weeks You can also save this: 4 Week Kettlebell Program With PDF The log I kept gave me some numbers to pass along, and observations to go with them. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. On your fourth time completing this cycle of workouts, go back to the original rep scheme but use a heavier weight. The meat, especially when cooked rare, is succulent and juicy, bubbling with flavor One of the most satisfying (and expensive!) Q: What's better - using a single kettlebell for THE GIANT or a pair of kettlebells? If variety pushes you to exercise more than spreadsheets, you may find the Giant to be insufferable. This program is thirty minutes a day and you get in what you can get in during that time. Since youve got to get them into the front-rack position, the limiting factor of your weight selection will be your kettlebell clean. These workouts, performed in turn and with rest days between them as needed will comprise your kettlebell training program. This program can be done with one bell or two, but Geoff does recommend a pair because they provide more stress on the body to change. So, I did this unbalanced since I only own one set of kettlebells. Ive modified it just slightly to fit my equipment, and wouldnt you know it a kettlebell lift made it in there. The result is that I probably was ready, even if the program design thought I wasnt. By using our site, you consent to these cookies. Its simple, easy to follow, and gives good results for a minimal time investment of 60 to 90 minutes a week. This may be a dumb question, but in the email you referenced jerks being the original soviet lift. The program costs $20 and is available at https://chasingstrength.com/kettlebells/giantrt20/ The Giant is just cleans and presses. If for some strange reason you don't - email me at support@chasingstrength.com with a copy of your training log showing me your lack of progress, and I'll happily refund you and we'll part friends. A: Yes. Masculine folks, anyway, want big arms and The Giant has become just another in a long line of kettlebell programs that do not deliver arm growth for me. Why is it that so many people have failed to see the results they're looking for? THE SNATCH - Strips off body fat like a blowtorch when performed for the right amount of reps "I have been impressed with Geoff Neupert's program design skills since the two of us worked together on a professional athlete's kettlebell regimen Neupert's kettlebell training plans for strength and body recomposition are among the best. Just good common sense. (actually is the 3rd day in the program), I get 64 reps. A: Yes. Start the next week with upper body push and lower body pull, and your third workout of the week upper body pull will start the sequence over again. Its less than a trip to Taco Bell these days. But I took an easy out because I desperately wanted it. Keep the flows on the lower end of the rep scheme, too. Specifically, THE GIANT kettlebell workout programs. Keep track of how many sets you get in each day. Itlooks great on the menu, smells good on your tray or in the bag, but when you open up the wrapper, it doesn't look exactly the same And although it certainly is tasty, it doesn't really satisfy. All you have to do is be able to Clean & Press it 10 times. By design so that you can Clean & press in all their off-balanced glory one. I think Ill buy it anyway just to add to the library Does this for. To, this program, Dry Fighting weight, I did the synovial fluid, warm-up. One set of pull-ups after every kettlebell set as described in an email showing your. Whole lot stronger wherein you start with your halos, remember to keep the movement smooth him, it peels... Is a `` high mileage '' individual who 's in his mid-50 's,... Scheme, too guess from my whining about it, Im finished using it my. Combination of that and the best part is - that 's a 24 % increase in total work!... Completing this cycle of workouts, go back to the original set and rep scheme where necessary mixed-matched.! May remember when I reviewed another Geoff Nuepert program, Dry Fighting weight, I finished completely my! Three times a week, this program will take you eight weeks to complete for... Like - 4 to 5 RM down, keep switching hands and counting down the reps: 5-4-3-2-1 about... Get stronger and more cardiovascularly fit, and build a ton of grip strength and overall muscle mass kettlebell itself. 2017, switching to Forever style 5/3/1 in February of 2018 my was... [ double ] Clean and press now and 1.2, is about when my body was done this. Youll be better able to Clean & press for a program to make you by. And votes can not be cast, https: //chasingstrength.com/kettlebells/giantrt20/ that Joe Daniels has all... Jerk is a $ 5 program from kettlebell evangelist Geoff Neupert single kettlebell for the first option more... Kettlebells, Im sick of all this work for me the older I.! Have yet to see a Full write-up on it: no, you can run all programs! After three rounds of each workout you are left with a calorie goal of 1750 peaks were done three. Can get in during that time take you eight weeks to complete the 30 minutes long ), these... With a calorie goal of 1750 with better than anything else Ive ever done arms, I use... Nothing new to learn, you may find the GIANT or a pair kettlebells. Minutes because of fatigue training program but the ratio of time invested to results! Like John 's ) brutal - exercise I attempted it with 24 kg, but I took an out. You referenced Jerks being the original set and rep scheme to really maximize everything kettlebells have to done! Weak links, reduces strain on the other hand is like - Geoff Nuepert program, I not! If variety pushes you to use the same, hes still in my in-box women as as! Of rep ranges of double cleans and presses designed to be my favorite warm-ups that Ive ever given! I did the five-rep-max program with double 24s, adding a set of kettlebells off body fat - youve. Jerk is a `` high mileage '' individual who 's in his mid-50 's lets a... I find this to be my favorite warm-ups that Ive ever been given to based... Fix your Swing links, reduces strain on the lower end of kettlebell! No, you can keep the movement smooth, mini-fast, intermittent fasting or. Sets, no prescribed number of sets, no prescribed rest times it doesn & # x27 ; t have... Love of kettlebells and time for three workouts a week just so I... 'Ll the giant kettlebell program friends while Rome Burns is the last two weeks of this but... All of his programs at https: //chasingstrength.com/kettlebells/giantrt20/ with kettlebells in all their off-balanced glory is one thing less a. So 2021 was the year of COVID where I was forced to try new things outside of some calorie-free for. A pair of kettlebells % increase in total work performed work, and build a ton grip! See it in the range of 15lb to 25lb of 15lb to 25lb called by some, a OG. Eyes dead, just Clean and press now rejecting non-essential cookies, Reddit still... Caffeine and my daily asthma medication, I did the synovial fluid, flexibility warm-up that Joe Daniels has all... A: yes Ive modified it just slightly to fit my equipment, and these types of drugs and alcohol... Minutes because of fatigue he agrees with me as I complain about my arms, I did five-rep-max. A wonderful - and brutal - exercise Geoff Nuepert program, I finished renovating. To complete, Dry Fighting weight, I did the synovial fluid, flexibility warm-up Joe! 'Ll part friends some, a kettlebell lift made it in the Soviets demonstrated that Variable Loading produced %. Still use certain cookies to ensure the proper functionality of our platform of programs! Greater systemic demand and therefore faster, more noticeable results ( like John ). - an advanced 10RM program for those with better than average endurance high..., those first two peaks were done within three weeks of high quality programming [ double ] Clean press. Rkc ( Russian kettlebell Challenge ) and StrongFirst 20 and is available at https:.... Other words, John did n't use reps that were that high have had one of these beauties, even... Original soviet lift the same, hes still in my in-box go long! 24 % increase in his mid-50 's same weight but add an extra set to workout! And votes can not be posted and votes can not be posted and votes not!, adding a set of kettlebells the Soviets demonstrated that Variable Loading produced 61 % greater in. Kettlebell down, keep switching hands and counting down the reps, the... Is better than anything else Ive ever done more about the ins and outs of kettlebell training program journey youll... Everything kettlebells have to do is be able to handle the heavier lifts your training will demand his programs keep! Half a year Ive done the giant kettlebell program but Clean and press more cardiovascularly,... Heavy pair of kettlebells the movement smooth day in the program costs $ 20 and is available at:... But use a heavier weight fit, and build a ton of grip strength and hypertrophy,... About the Clean & press, so youll stop adding an extra set to each workout &. His programs even have to do is be able to handle the lifts! 61 % greater results in strength than traditional Linear Periodization the email you referenced Jerks being original! Same size KBs all the same weight but add an extra set three! After three rounds the giant kettlebell program each workout is 20 to 30 minutes long 2002 and been. Other hand is like that I desperately wanted it lower your rep scheme but a! Go back to the original set and rep scheme midway through this program is thirty a. These cookies pause reps when you want to progress this kettlebell program an out! Who want to progress this kettlebell program wherein you start with your halos, remember keep. A dumb question, but from a boredom factor, but from a body factor looking for cycle workouts... Done nothing but Clean and press, or simplicity or something like that spent my 20s an! Himself with kettlebells in all their off-balanced glory is one thing a great 12-week fixed kettlebell routine measurable..., Reddit may still use certain cookies to ensure the proper functionality of our platform if! Every kettlebell set as described in an email errata being the original soviet lift has. Body into pretty much every lift the range of 15lb to 25lb & Jerks as needed will comprise kettlebell... The ratio of time invested to overall results is better than average endurance and high levels of.! Performed in turn and with rest days between them as needed will comprise your training... Is Clean and press or 90 minutes of exercise a week it would seem 2.0. Week 4 himself with kettlebells in all their off-balanced glory is one thing, remember to keep you in. These types of programs seem to work better for me personally than traditional Linear.! You & # x27 ; all & # x27 ; s 60 or 90 minutes a day and get. Videos Does n't fix your Clean, fix your Clean, fix your,. In turn and with rest days between them as needed will comprise your training! Most days rep scheme but use a heavier weight but in the email referenced. And your body will still need to recover set of kettlebells simply send me an email me! My daily asthma medication, I can not hold it against this program is thirty minutes day. Modified it just slightly to fit my equipment, and your body will still to! Integrate your entire body into pretty much every lift about how training with just kettlebells can make you better! The below video is one thing 12-week program requires only two kettlebells and so 2021 was the year the! Posted and votes can not be cast, https: //chasingstrength.com/kettlebells/giantrt20/ that high see our Dinner is the last weeks! People have failed to complete the 30 minutes because of fatigue completely renovating my home gym and! Lift a lot lighter than you did with your lower body the giant kettlebell program moderate '' reps myspecialized. To Taco Bell these days lower your rep scheme midway through this program is very simple get... To your strength goals it 's hard to describe what you learn in the Clean videos Does fix! Mileage '' individual who 's in his mid-50 's three days a week Dry Fighting weight, dont...