Spaid Strength & Conditioning

First Responders, Strength & Conditioning, Tactical / Military
Coach
Matthew Spaid

This is a 4 week program designed for those that mainly have access to just kettlebells. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Kettlebells // bands // foam roller
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Assault Bike

1 x 5:00

A2

WORLD'S GREATEST STRETCH

A3

Downward Dog to Cobra

B

Goblet Squat

3 x 8

C

One Arm Kettlebell Clean and Press

3 x 8

D

Power Athlete Step Up

3 x 8

E1

Athletic Burpee

15, 10, 5

E2

Pull-Up

15, 10, 5

E3

Banded Kettlebell Swing

15, 10, 5 @ 50, 60, 70 lb

E4

100 m Sprint

F

Couch Stretch (Hip Flexors)

1 x 1:00

Monday
Week 1 Day 2

A

Run

1 x 20:00

Tuesday
Week 1 Day 3

A

Dynamic Warm Up 1

B1

4-Way Dead Bug

1 x 1:00

B2

Depth Jump

3 x 4

C1

Russian Kettlebell Swing

3 x 8

C2

Broad Jump

3 x 3

D

Kettlebell Deadlift

3 x 8

E1

Single Arm Kettlebell Gorilla Row

3 x 12

E2

KB single leg RDL

3 x 12

E3

Lateral Kettlebell Swing

3 x 12

F

1/2 Turkish Get Up

3 x 12

G

Child's Pose Foam Rollouts

Wednesday
Week 1 Day 4

A

Run

Thursday
Week 1 Day 5

A1

Squat Warm Up 1

1 x 1

A2

Band Face Pull

3 x 20

A3

Banded Push Ups

3 x 10

B

Kettlebell Swing to Goblet Squat

3 x 8

C

One Arm Kettlebell Floor Press

3 x 8

D1

Kettlebell Uneven Lunges

3 x 10

D2

One Arm Kettlebell Snatch

3 x 10

D3

Pull-Up

3 x 10

E1

KB Russian Twist

3 x 0:30

E2

Front Plank on Elbows

3 x 1:00

F

Banded Lat Stretch

1 x 1:00

Friday
Week 1 Day 6

A

Russian KB Swing

1 x 100

B1

Foam Roll

1 x 10:00

B2

Banded Anterior hip mobilization

1 x 1:00

Coach
coach-avatar Matthew Spaid

Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.

Antifragile: Kettlebell