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KCM Foundations

P4C Fitness

General Fitness

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!

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.

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

Access to your coaches

I will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and core training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Instruction that's easy to understand for anyone, novices or veterans of training!

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)

Sample Week

Week 1 of 8-week program

Sunday

Day 1 - Push and Hinge Focus

Warm Up #1

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

KB Swings

10 x 3

KB Press

10 x 3

Hindu Push Ups

10 x 5

KB Deadlift

10 x 5

Cool Down

Stretching focusing on hamstrings, shoulders, and chest

Monday

Day 2 - Pull and Squat Focus

Warm Up

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

KB Rows

10 x 3

KB Goblet Squat

10 x 3

KB Cleans

8 x 3

Air Squats

3 x 20

Cool Down

Stretching focusing on quads, glutes, and back

Tuesday

Day 3 - Core and Rotational Focus

Warm Up

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

KB Shield Casts

10 x 3

Mace 360s

10 x 3

Flutter Kicks

3 x 20

Turkish Get Up

3 x 5

Lunges

3 x 12

Cool Down

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

Tuesday

Week 1 Day 3

Wednesday

Day 4 - Full Body Conditioning

Warm Up

5 minutes of dynamic stretches

Full Body Circuit

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

Light stretching focusing on full body

Coach

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