Kettlebell Training: Training by nick moffatt in TrainHeroic

Kettlebell Training

NDM Sports & Personal Training

Coach
nick moffatt

This is for anyone who wants to follow a monthly progressive kettlebell program at home. If you need pointers on any of the key kettlebell moves, do get in touch about a live 1-1 video training session.

This is for those using 8 - 24kg kettlebells. Vastly effective weight training especially if you have no access to other weights or a gym at the moment. If you have just one kettlebell, that is fine. A second one of a different size would be great too.

These programs are the result of guiding tens and hundreds of regular clients live and on zoom to results since 2016. Each month has a different focus on a key exercise, and the volume of exercises waves during the month. There is an emphasis on the main lifts (Get-up, Squat, Swing, Clean & Press, Snatch) as well as plenty of accessory movements.

Strengthen the trunk or ‘core’, along with back, legs, hips, shoulders.

Be prepared for higher peak heart rates when going heavy.

Nick is looking forward to tracking and encouraging your optional testing.

The beauty of Kettlebell training is the vast amount of general transfer and gain to other aspects of daily activity and life and robustness for sports.

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Strong core
The trunk or pillar is actually a region from the butt up to the ribs. You will work every muscle super-effectively. Improve your posture, reduce niggles and aches from sedentary work, transfer your capabilities to your sports. With the Kettlebell specifically, the displacement of the weight from the hand requires the stabilizing muscles engage more.
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whole body conditioning
Kettlebell training is different than other forms of weight training because many parts of the body are exercised simultaneously elevating the heart rate for effective cardiovascular training. Kettlebells can be used in ballistic swinging movements utilizing the whole body along with momentum or used in more traditional press and squat exercises.
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Robustness
Reduce the risk of injury by increasing your robustness with these programs. Train in every plane of movement, challenging your core to control every moment of every rep. If you aren't used to doing much weight training this will Increase your bone density, all soft tissues integrity and muscular endurance.
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Time-effective workouts
These programs are all about maximum bang for your buck, in time and in energy, which plays to the strengths of the kettelbell as our tool. Enjoy a blend of strength work and conditioning work while you put plenty of reps in.
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Motivation
See your abilities develop weekly, monthly, across the full range of exercises used, and the vast carry-over benefits you feel in your daily life.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-02-22

A

My Dynamic Warmup

B

Deadlift

2 x 0:20

C1

Turkish Get Up

5 x 1:00

C2

Russian 2arm KB Swing

5 x 1:00

D

Goblet Squat

2 x 0:20

E

Half-Kneeling KB Press

2 x 0:20

F

DB Overhead Reverse Lunge

1 x 1:00

G

DB Windmill

1 x 1:00

H1

Push-Up Plus

3 x 0:30

H2

Single Leg RDL

1 x 1:00

I1

1 1/4 Front Squat

3 x 0:30

I2

single arm KB floor pull

1 x 1:00

J

KB Halo

1 x 1:00

K1

Walking Plank

2 x 1:00

K2

Side Plank On Hand

2 x 1:00

Wednesday
2021-02-24

A

My Dynamic Warmup

B

Deadlift

2 x 0:20

C

Russian 2arm KB Swing

2 x 0:20

D

KB Halo

1 x 1:00

E

Goblet Squat

2 x 0:20

F

Half-Kneeling KB Press

2 x 0:20

G

DB Windmill

1 x 1:00

H

DB Renegade Row

1 x 1:00

I1

Goblet Squat

3 x 0:30

I2

Push-Up

3 x 0:30

J1

DB Overhead Reverse Lunge

5 x 1:00

J2

Russian 2arm KB Swing

5 x 1:00

K1

4-Way Dead Bug

2 x 1:00

K2

Hands-Free Side Plank

2 x 1:00

Saturday
2021-02-27

A

My Dynamic Warmup

B

Deadlift

2 x 0:20

C

Russian 2arm KB Swing

2 x 0:20

D

Goblet Squat

2 x 0:20

E

Half-Kneeling KB Press

2 x 0:20

F

KB Halo

1 x 1:00

G

DB Lateral Lunge

1 x 1:00

H

DB Windmill

1 x 1:00

I

single arm KB floor pull

1 x 1:00

J1

Turkish Get Up

5 x 1:00

J2

One-Arm Russian KB Swing

5 x 1:00

K1

Single Leg RDL

1 x 1:00

K2

Walking Plank

3 x 1:00

K3

Side Plank On Hand

3 x 1:00

Coach
coach-avatar nick moffatt

Nick is a qualified strength and conditioning coach with a competitive background in sports and sports coaching since 2000. Working towards UKSCA ASCC he has been mentored and trained under professionals in the top of their fields. Nick works live and remotely with individuals of all ages, abilities and backgrounds, small groups, in the gym and on the pitch.

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Kettlebell Training
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Kettlebell Training
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Kettlebell Training
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Kettlebell Training