High Power Basic Single Kettlebell
Wild Physique Fitness
This is an aggressive training program that is perfect for someone looking for an overall fitness program using a single kettlebell. It uses a variety of progressions and ladders culminating in a very tough challenge week at the end of the program.
Mobility Work
A
Mobility Work
B
A
Russian KB Swing
3, 6, 9, 12, 9, 6, 3 @ 10
B
One-Arm Russian KB Swing
3, 6, 9, 12, 9, 6, 3 @ 10
C
KB Snatch
3 x 5
D
1-Arm KB Press
3 x 5
E
Bent Over DB Row
5 x 8
F
1-Arm KB High Pull
3 x 8
G
KB Clean and Squat
4 x 8
H
Fighter Figure Eight
3 x 6
I
Kettlebell Hike Clean
3 x 6
J
KB Floor Press In Glute Bridge
5 x 8
K
KB Half Get-Up
4 x 6
A
Vahva Shoulder Mobility
For Completion
B
Strength Side Hip Mobility Routine
A
1-Arm KB Snatch
1, 2, 3, 4, 5 @ 10
B
Single KB Half-Snatch
1, 2, 3, 4, 5 @ 10
C
KB Clean and Squat
1, 2, 3, 4, 5 @ 10
D
KB Clean and Press
5, 4, 3, 2, 1 @ 2
E
Alternating KB Clean
4 x 5
F
Bottom Up KB Press
4 x 5
G
Alternating Plank KB Row
4 x 5
H
KB Alternating Squat Pull Toss
4 x 5
I
KB Curl Press Extend
4 x 8
J
Kettlebell Windmill
4 x 5
A
25 minute Bodyweight Mobility Routine
A
Single Arm Russian KB Swing
3 x 15
B
KB Alternating Squat Pull Toss
3 x 15
C
1-Arm KB Snatch
3 x 10
D
KB One Arm Thruster
4 x 10
E
Single KB Alternating Row
4 x 10
F
Fighter Figure Eight
3 x 10
G
KB Deadbug
3 x 10
H
KB Slasher
3 x 10
Conditioning
A
Catalyst Dynamic Warm Up
This is a great generic warm up for any workout. Can be edited for any purpose. 500 meter rowing machine (moderate pace) 15 Wrist Circles each direction 15 Elbow Circles each direction 15 Arm Circles each direction 15 Over and Back 15 Arm Rotations each direction 15 Tricep Stretch SIde Bends 15 Torso Rotations each direction 15 Bow and Bend 15 Hip Circles each direction 15 Iron Cross each leg 15 Scorpions each leg 15 Walking Lunges with a Twist each leg 15 Spiderman Lunges each side 15 Walking RDL with Leg Swing each side 15 Cossack Lunge each side 15 Heel Toe + Princess Lunge 15 Squat Slides (I omit the knee circles featured in the video. Can be done if knees tolerate them.)
Rich Kahle
Coach Kahle is a Master of Strength Sports having competed at a high level in powerlifting, weightlifting, strongman, Highland Games, Kettlebell Sport and all around strength exposition. With over 25 years coaching experience and certifications ranging from weightlifting and kettlebells to sports conditioning and metabolic training to fitness, health and wellness.
If you want your training to make you better, try this program.
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