Pat talks through a new, simple “Get Strong” kettlebell program. This can be done with single or double kettlebells and takes just 3x/week, less than 30 minutes a day. For 101 FREE #kettlebell workouts visit http://www.101kettlebellworkouts.com
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Introducing the “Get Strong” Kettlebell Program | The 10-5-3 Method
The Simple “Get Strong” Kettlebell Program
Everything is “every minute on the minute” (aka EMOM) = perform (x) number of reps at the top of each minute for (x) number of minutes.
Every training session will have a 10 minute EMOM, a 5 minute EMOM, and a 3 minute EMOM. The exercises prescribed to each EMOM set will rotate throughout the week. There are three exercises: Double clean and press, front squat, and bent over row.
Daily warm up: 5 minutes of TGU, light. Hang, then carry something x 3 rounds.
Weekly Workout Structure
Day 1
10 minute EMOM – double clean and press
5 minute EMOM – front squat
3 minute EMOM – bent over row
Day 2
10 minute EMOM – front squat
5 minute EMOM – bent over row
3 minute EMOM – double clean and press
Day 3
10 minute EMOM – bent over row
5 minute EMOM – double clean and press
3 minute EMOM – front squat
Weekly Rep Prescriptions
Week 1 – 4 reps EMOM
Week 2 – 5 reps EMOM
Week 3 – 6 reps EMOM
Week 4 – 4 reps EMOM
Week 5 – 6 reps but HALF all volume (cut all EMOM sets in half; round down when needed.)
Week 6 – 5 reps EMOM
Weight: 2 x 20 – 28kg men; 2 x 8 – 16kg women.
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
Related Episodes
EP 540: Minimalist Warm Up Exercises and Mobility Routines w/ Aleks Salkin
The Pat Flynn Show
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Great stuff…as always. It is a great Get Back to Basis routine, that can be added in various routines.
Glad you enjoyed it, Taariq. Thanks for tuning in!
How to choose the right weight?
What RM for each exercise? Fore one exercise?
One pair of kettlebells is enough?
Hey Max, I talk about how to select the appropriate intensity in the video. Let me know if you still need clarification on the points I made.