Functional Kettlebell Training
Dr. John Rusin's Functional Training Teams
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningFunctional 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.
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 Toch
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
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
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
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)
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
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.
When you join a team you’re getting more than programming, you’re joining an online community.
Functional Kettlebell Training
Functional Kettlebell Training
Functional Kettlebell Training
