Kettlebell Strength

Train Daly

Swimming
Coach
Dan Daly, CSCS

Increase your functional strength with this kettlebell strength program. 3 full body lifts each week, with a 4th dynamic conditioning workout. Build a strong foundation before cycling into power and the ballistic kettlebells lifts.

$25
Get Kettlebell Strength
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in-app.
Equipment
Required
kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Cycle 2 - Strength -  Workout A

A1

kettlebell armbar straight legs

3 x 5

A2

Tall Kneeling Kettlebell Halo

3 x 5

A3

Goblet Squat Viking Press

3 x 5

B1

Bilateral Split Stance Kettlebell Deadlifts

4 x 6

B2

Forearm Supported 1 Arm Row

4 x 8

B3

Floor Presses

4 x 6

C1

goblet reverse lunge

4 x 6

C2

Overhead Press Kettlebell Unilateral Standing

4 x 6

C3

unilateral KB loaded deadbugs

4 x 5

D

Kettlebell High Pull

3 x 5

Tuesday
Cycle 2 - Strength - Workout B

A1

Turkish Getup Press

3 x 1

A2

Alternating Single Arm Swing

3 x 10

A3

Rack Lo Kettlebell Carry

3 x 0:45

B1

KB Rack Squats

4 x 6

B2

Bilateral Bent Over Kettlebell Row

4 x 8

B3

Half Kneeling KB Windmill

4 x 6

C1

Side Lunge high

3 x 8

C2

Lateral Mixed Base Push Up

3 x 10

D

Single Arm Swing

3 x 5

Wednesday
Optional Kettlebell Conditioning A

A

Single Arm Swing

10 x 10

Thursday
Cycle 2 - Strength -  Workout A

A1

kettlebell armbar straight legs

3 x 5

A2

Tall Kneeling Kettlebell Halo

3 x 5

A3

Goblet Squat Viking Press

3 x 5

B1

Bilateral Split Stance Kettlebell Deadlifts

4 x 6

B2

Forearm Supported 1 Arm Row

4 x 8

B3

Floor Presses

4 x 6

C1

goblet reverse lunge

4 x 6

C2

Overhead Press Kettlebell Unilateral Standing

4 x 6

C3

unilateral KB loaded deadbugs

4 x 5

D

Kettlebell High Pull

3 x 5

Coach
More from Train Daly
coach-avatar Dan Daly, CSCS

Dan Daly, CSCS, is a highly sought after performance coach, presenter, mentor, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he s committed to helping endurance athletes perform better through strength and conditioning.

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