Full Body Kettlebell X Conditioning
Jason Brown Coaching
Functional Fitness, Functional TrainingFull Body Kettlebell X Conditioning is a strength & conditioning program that utilizes (almost exclusively) kettlebells.
The program consists of three main kettlebell strength sessions and two main aerobic conditioning sessions.
Other things included are bands, rings (or the ability to perform dips or inverted rows), and a pull-up bar.
For conditioning, you'll need to be able to utilize basic pieces of cardio equipment or the ability to get outside and perform some light jogging.
This is a quick, 4 week program that will give you a nice 'reset' from using the barbell.
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
Russian Kettlebell Swings
4 x 10
B2
Hamburger Squat
4 x 10
B3
Gorilla Rows
4 x 10
B4
Single Arm KB Push Press
4 x 6
C1
Tall Kneeling KB Curls
3 x 10
C2
Kettlebell Halo
3 x 10
Recovery
D
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Conditioning Warm-up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get-up
3 x 2
Conditioning
C
Circuit
AMRAP 30-40 minutes: 1a. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1b. Air Squats x 15 1c. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1d. Push-ups x 15 1e. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1f. Hollow Rocks x 15 *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
B-Stance RDLs
4 x 8
B2
Goblet Reverse Lunges
4 x 8
B3
Narrow Grip Neutral Pull-ups
4 x 8
B4
Strict Ring Dips
4 x 8
C1
Banded Pushdowns
3 x MAX
C2
Copehagen Side Plank
3 x 0:10
Recovery
D
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Conditioning Warm-up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Conditioning
B
Circuit
AMRAP 30-40 minutes: 1a. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1b. Walking BW Lunges x 20 1c. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1d. Landmine Rotations x 20 total 1e. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1f. Banded Pull-aparts x 20 *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.
Recovery
C
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
Single Arm Kettlebell Swings
4 x 10
B2
1 1/4 Hamburger Squat
4 x 10
B3
Pronated Grip Ring Rows
4 x 10
B4
Yoga Push-ups
4 x 10
C1
Single Leg Glute hip Thrusts
3 x 10
C2
Farmer Carry
3 x 150
Recovery
D
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Jason Brown
I’ve spent my entire 18+ year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching, and published author of “Lower-body Training” via Human Kinetics.
We all get to the point where we need a break from the barbell. KBC will give you and unlock new gains!
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