KCM Foundations

P4C Fitness

General Fitness, Strength & Conditioning, Personal Training
Coach
Walker McCumber

The purpose of this program is provide a guide by which you can be comfortable and confident using kettle bells as your primary modality or as a supplement to your primary means of training.

By using movement patterns, you will train your muscles as a group rather than as individuals; the way nature intended us to use them. Ex: We dont do curls to build our biceps... we do pulling movements to build our biceps AND our back muscles at the same time. Another hallmark of training movement patterns as opposed to particular muscles is the efficiency. Killing multiple birds with one stone. Our muscles are not meant to work in isolation, they are intended to be used in tandem with others. By training in this fashion we can go about optimizing our movement mechanics so that we can move and feel better.

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Minimal, yet effective
Save time, save money, and get to work ANYWHERE with this program that you can do in your living room, in your garage, in your driveway. No fancy equipment, no gym, just straight up work!
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Anyone Can Progress with Proven Training
This training has been used by tactical operators, 9 to 5ers, moms, dads, and those searching for an efficient and effective training program.
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Easy to Execute
With no need for fancy equipment and training you can do with limited space, all delivered through the best training app out there, there's no reason why ANYONE shouldn't pick up this program.
Features
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Access to your coaches
I 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 core 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
Instruction that's easy to understand for anyone, novices or veterans of training!
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Delivered through TrainHeroic
Sweating over a PDF is so last year. I'm here to push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettle Bells // Mace // PMA (Positive Mental Attitude)
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Push and Hinge Focus

Warm Up #1

A

5 minutes of dynamic stretching 2 sets of 10 air squats, 10 push-ups

B

KB Swings

10 x 3

C

KB Press

10 x 3

D

Hindu Push Ups

10 x 5

E

KB Deadlift

10 x 5

Cool Down

F

Stretching focusing on hamstrings, shoulders, and chest

Monday
Day 2 - Pull and Squat Focus

Warm Up

A

5 minutes of mobility drills 2 sets of 10 lunges per leg

B

KB Rows

10 x 3

C

KB Goblet Squat

10 x 3

D

KB Cleans

8 x 3

E

Air Squats

3 x 20

Cool Down

F

Stretching focusing on quads, glutes, and back

Tuesday
Day 3 - Core and Rotational Focus

Warm Up

A

5 minutes of light cardio (e.g., jump rope, jogging)

B

KB Halo

10 x 3

C

Mace 360s

10 x 3

D

Flutter Kicks

3 x 20

E

Turkish Get Up

3 x 5

F

Lunges

3 x 12

Cool Down

G

Stretching focusing on core, shoulders, hips, and lower back

Tuesday
Week 1 Day 3
Wednesday
Day 4 - Full Body Conditioning

Warm Up

A

5 minutes of dynamic stretches

Full Body Circuit

B

3 or 4 rounds of: KB Swings: 15 reps Push-Ups: 15 reps KB Goblet Squats: 12 reps Air Squats: 20 reps Flutter Kicks: 20 reps per side Finisher: 2 sets of Mace 360s or KB Cleans, 10 reps per side

Cool Down

C

Light stretching focusing on full body

Coach
More from P4C Fitness
coach-avatar Walker McCumber

CPT - Tactical Strength and Conditioning Coach providing old world solutions for new world problems

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