Kettlebell Power

Train Daly

Swimming, Marathon, Triathlon
Coach
Dan Daly, CSCS

Increase your your speed and power with this kettlebell power program. 3 full body lifts each week, with a 4th dynamic conditioning workout. Build fast, explosive athleticism, with the classic kettlebell ballistic exercises.

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 3 - Power -  Workout A

A1

Armbar Bent Press

3 x 5

A2

Goblet Squat Halo

3 x 5

A3

Bilateral Kettlebell Swing

3 x 5

B1

Kettlebell Snatch

4 x 6

B2

Reciprocating Bent Over KB Row

4 x 6

B3

Kettlebell Push Press

4 x 6

C1

Goblet Forward Lunge

4 x 8

C2

Reverse Walkout

4 x 10

C3

KB loaded Single Leg Glute Bridge

4 x 6

D

Kettlebell Swing

3 x 10

Tuesday
Cycle 3 - Power - Workout B

A1

Bent Press

3 x 1

A2

Pogos

3 x 10

A3

Kettlebell Swing

3 x 5

B1

Swing Clean Squat

4 x 6

B2

KB High Pull

4 x 6

B3

Overhead March

4 x 6

C1

Transverse Goblet Squat

3 x 8

C2

KB Renegade Row

3 x 10

D

Goblet Clean

4 x 6

Wednesday
Cycle 3 Anaerobic Conditioning  B 

A

Kettlebell Snatch

5 x 5

B

Kettlebell Swing

10 x 10

Thursday
Cycle 3 - Power -  Workout A

A1

Armbar Bent Press

3 x 5

A2

Goblet Squat Halo

3 x 5

A3

Bilateral Kettlebell Swing

3 x 5

B1

Kettlebell Snatch

4 x 6

B2

Reciprocating Bent Over KB Row

4 x 6

B3

Kettlebell Push Press

4 x 6

C1

Goblet Forward Lunge

4 x 8

C2

Reverse Walkout

4 x 10

C3

KB loaded Single Leg Glute Bridge

4 x 6

D

Kettlebell Swing

3 x 10

Coach
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.

Kettlebell Power