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Functional Kettlebell Training

Dr. John Rusin

General Fitness, Functional Fitness, Functional Training, Strength & Conditioning
Coach
Clif Harski

Functional Kettlebell Training is the program using just kettlebells and bodyweight that's designed to not only get you stronger and leaner, but it will also drastically improve your mobility, movement competency and conditioning levels.

Designed to deliver impressively challenging workouts with only one kettlebell, FKT will challenge you in unique and interesting ways giving you phenomenal full body workouts. How does it do this? Through specific sequencing and intensity methods to allow you to get more than you could imagine out of just one tool.

The kettlebell as a tool allows you to get more out of less weight than traditional tools like dumbbells and barbells. It does this due to its unique shape and it's ability to load unilaterally and asymmetrically (leading to more and better core training) and because it's shape allows us to train in more dynamic and power based methods.

Primarily designed to be a 4-day per week program, there are five workouts provided each week. 2 strength focused, 2 conditioning focused, and one mobility focused. You can do all 5 if you want, or you can run a 3 or 4 day split to target your specific goals. We provide the how in our coaching.

$49 / mo
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Maximum Results with just Kettlebells
Using only a kettlebell and your body, we will show you how to move better, how to progress your strength and stability, how to improve your mobility and increase your conditioning.
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No More Guessing Games
Our coaching team will take your training program over for you so you can spend less time wandering the gym not knowing what to do, and more time training in a meaningful way. Translation = Real Results
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A Community that Cares
From our staff to the hundred of other team members, joining FKT means you're part of a real community that trains just as hard as you do, and a community that cares. Chime in on the message boards, get answers to your questions, and contribute when a teammates needs a spot.
Features
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Access to your coaches
Our staff is here to help. Send a message on the Team's Chat, all on the app, to get answers to questions you have around training or anything else.
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Programming 4 days per week
Daily warmups, skill, strength, and accessory work. Plus a bonus fifth day focused on mobility if desired.
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Movement Demos
We'll walk you through each exercise so you know exactly what we're asking for and how to perform each movement.
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Detailed, expert instruction
Beyond just sets and reps, you'll get the details that you need to get everything you deserve from each day of training.
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Committed Teammates
When you join FKT you're getting access to much more than just training. We're a real team, from the coaching staff to the community of members.
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Delivered through TrainHeroic
We've partnered with the best tech in training to make sure that your online training experience is world-class.
Equipment
Required
Kettlebells (Medium weight)
Recommended
More kettlebelles. // Pull Up Bar or Suspension Trainer // Resistance Band
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 Squat/Upper Pull

Warmup

A

Complete the following before starting today's session: Foam roll Quads x60s/side 1/2 kneeling stretch x60s/side Bird Dogs 45s per side Glute Thrusts 45s per side KB RDL 2x10 each KB Goblet Squats 2x10 2x Jump + 5x Jumping Jack x4 sets

B

2 Hand Pop Clean

3 x 5

C1

1.5 Stance Goblet Squat

3 x 8

C2

Single Leg Glute Thrust, Back Elevated

3 x 12

C3

3 Point Bent Over Row

3 x 12

D1

Bulgarian Split Squat, Crossbody Hold

3 x 8

D2

Pull-Up (Or Lat Pull)

3 x 8

D3

Push Up to Opposite Toe Touch

3 x 10

E1

Row, Stand With Row, Stand With Row Pause, Clean

3 x 5

E2

Deep Squat Iso With Curls

3 x 15

E3

Double Rack Box Squat

3 x 8

Monday
Week 1 Day 2 Energy Systems Development

Warmup

A

Complete the following before starting today's session: Foam Roll Hammies x60s/side Stretch Hammies x60s/side Leg Whip 2x8 Foam Roller Hammy Curls 2x12 RDL 2x10

B

Two Hand Swings

5 x 5

Power Circuit

C

30s on 30s off for 4 Rounds of: Single Arm Swings (Left) Skipping Single Arm Swings (Right) Rest for TWO MINUTES before starting D block.

Hypertrophy Circuit

D

30s on 30s off for 4 Rounds of: Hand Switch Rows Mountain Climbers KB through the legs palm clean Rest for TWO MINUTES before starting E block.

Open Option

E

30s on 30s off for 4 Rounds of: Tall Kneeling Halos Two Hand Swings 2 Hand Pop Clean, 2 Partial Squats

Wednesday
Week 1 Day 3 Lunge/Upper Push

Warmup

A

Complete the following before starting today's session: Foam Roll Adductors x60s/side Adductor Rock Back Stretch x60s/side Side Plank Hip Thrust 2x10 Fire Hydrants 2x15 Alternating Lateral Lunge and Reverse Lunge 2x8 Speed Skaters 3x4/leg

B

Alt Reverse Lunges Knee To Elbow

2 x 12

C1

Lateral Lunge Through The Legs Palm Clean

3 x 8

C2

1/2 Kneeling KB press

3 x 8

C3

Seated Calf Raise

3 x 12

D1

Curtsy Lunge, Single Rack Twist

3 x 8

D2

Side Plank Hip Thrust Hold

3 x 30

D3

Hollow Body Single Arm Floor Press

3 x 12

E1

2 Hand Pop Clean To Step Up

3 x 8

E2

Iso Hammy Bridge plus Tricep Extension

3 x 30

E3

Iso Split Squat Plus Curls

3 x 30

Thursday
Week 1 Day 4 Energy Systems Development

Warmup

A

Complete the following before starting today's session: Glute Foam Roll x60s/side Glute Stretch x60s/side Low T-Spine Rotation x60s side lying hip abduction x60s/side

B

Single Arm Vertical Snatch

5 x 5

Circuit

C

30s on 30s off for 4 Rounds of: Right Side KB Loaded ipsi 1.5 Stance Deadlift w/ High Pull Overhead High Knee March Left Side KB Loaded ipsi 1.5 Stance Deadlift w/ High Pull Rest for TWO MINUTES before starting D block.

Circuit

D

30s on 30s off for 4 Rounds of: Single Rack Hold March Single Arm Right High Pull Swings Single Arm Left High Pull Swings Rest for TWO MINUTES before starting E block.

Circuit

E

30s on 30s off for 4 Rounds of: Push Press Right (light) Russian Twists Push Press Left (light)

Friday
Week 1 Day 5 Loaded Angles

A1

1/2 Kneeling Windmill

3 x 8

A2

1/2 Kneeling Swing

3 x 8

A3

Leg Whips

3 x 8

B1

Hip Bridge Pull-Over

3 x 10

B2

90/90 Shinbox Thrusts

3 x 10

B3

1.5 Stance rotational Deadlift

3 x 10

C1

Standing Windmill Double KB Load

3 x 8

C2

Wide Stance Alternating Toe Touches

3 x 20

C3

Split Squat to Hamstring Stretch

3 x 8

Coach
More from Dr. John Rusin
coach-avatar Clif Harski

Clif has led over 450 certification events for the following companies: PPSC, KB Athletics, Animal Flow, MovNat, FMS, Spartan OCR. Additionally he operated a 7 studio franchise training studio, called Fitwall between 2012-2020. He pulls from a vast range of influences to create programs that add muscle, strength and conditioning, while always having a central theme of moving like an athlete.

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A simple way to train without sacrificing real results.

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FAQs
Where should I start?
Jump right in and start today. While I’m certain you’ll do some things that are new, you’ll repeat them for a couple weeks and improve each week. These skills will all play together over time, making it easier to pick up additional skills!
Is there a contract?
Your subscription is month to month, and you can change it at any time.
Where can I find answers to questions that aren't listed here?
You can ask them right in the app, or email us at info@Getppsc.com
How does FKT work?
FKT focuses on getting you strong in many ways, not just specifically the heavy barbell lifts. We will build strength through moderate to higher rep ranges, generally through longer positions and in unilaterally loaded methods that will greatly improve your body awareness and general strength.
How many workout days are programmed each week?
The program can be run at 3, 4, or 5 days per week. There are 2 strength days, 2 conditioning days, and one mobility. We help you determine what combination of workouts that you should combine for your own custom best suited for your program.
How long will workouts take?
Workouts take 40-60 min. The Kettlebell is a tool that's great for developing general conditioning and building strength; achieved through dense training sessions (lots of work in minimal time). A great measure of progress is when you complete the workout faster than the time before.
What if I'm working out from home or don't have much equipment?
You'll love this program. It’s honestly one of the best qualities of the kettlebell and it’s utility. You'll be shocked at what a thorough workout you can achieve with just a kb.
What if I'm new to kettlebell lifting?
While the KB may seem foreign or intimidating, the majority of what we do is not fancy swing between the legs flippity-do-da type drills. Certainly you’ll perform new exercises, but with the coaching support and practice week to week you will improve quickly.
What if I don't know how to perform an exercise?
Every exercise has a clear video with coaching notes on how to perform the drill.
What if I like CrossFit, Olympic lifting, etc?
If you love those, then you’ll probably REALLY enjoy this style of training with the kettlebell. It combines the feelings of metcons due to the density, but incorporates more specific power training as well.
What if I love long distance running and/or other cardio?
That’s no problem at all. If you are wanting to do 2-3 sessions of longer duration steady state lower intensity cardio, that can be done in conjunction with the program. We would love to talk with you about how to best arrange your week to make that work.
What if I have nutrition, fitness, and/or programming questions?
Post them in the chat or community forum in the app. While we don’t do high level nutrition coaching in the app, we certainly can provide great general recommendations. And if you’re in our team, then of course we will answer your fitness and programming questions, it’s what we’re here to do!
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When you join a team you’re getting more than programming, you’re joining an online community.

Functional Kettlebell Training
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