Wow. Completed the third week of the Ketttlebell Muscle program by Geoff Neupert, using double 20kg 'bells.
This program is not for the faint of heart. Summary, you are using double kettlebells and doing complexes for a prescribed number of repetitions and sets. The other prescription is the amount of rest between sets.
To describe a simple kettlebell complex, you perform a movement for a number of reps, then move right into another movement for a number of reps and so on.....that is one set. Then you take the prescribed rest period and repeat for the prescribed number of sets. Most sets are 4-5 movements for 5 reps a movement, rest periods are 120 and 90 seconds depending upon the day and the week. Sets are 3-6, depending upon the day. It is that simple, but not easy.
I'd give away the details of the program, but this is such a genius of a program it is worth every dollar to purchase the manual. Kettlebell Muscle by Geoff Neupert
I admit I use and pass around information I find on the net, and sometimes I will copy a persons program, photos and adapt and use it with out giving credit or even thanking the person. I am sinful man, at times. I can only pledge to not repeat that sin again.
After following this KB Muscle program strictly for three weeks I can make the claim that I haven't really dug deep and trained with kettlebells until this program. There is magic in using two 'bells.
Over the past three years I have incorporated RKC Hardstyle KB training into my general strength and conditioning and specialized golf performance routines. Trained enough to successfully pass the RKC in September of 2011 and fortunate to train others on the practice of using KB's for their personal health and fitness goals. I have witnessed remarkable results using KB practice. Nothing I have done in the past with KB's can compare to this routine.
Everything that was written in the manual is spot on.
Here are a few random thoughts from my first three weeks: I am writing this after still feeling the blood pumping and hormone jacked effects of the third week heavy day of training while I am sitting in my sauna doing a little body, mind and soul recovery.
That voice in my head shouted "QUIT" several times during these short but intense training sessions
For the first 9 sessions, the shortest session was 11 minutes, the longest was 21 minutes
Double 20kg 'bells movements have a more dramatic affect on your body than doing the same movements with a 90# bar
Damn I am HUNGRY all the time
No other training is being done, and I really do not feel like doing any other training
Sleep is deep
It is hard to put into words the feeling after doing the last rep of the last set of the routine that morning
The "secret" to this training is in the intelligent programming
Double kettlebell snatches are damn hard
The effects of the short morning session are still felt well into the late morning
Results and progress are being accomplished
The Double Push Press is my new favorite movement
Front Squats with double kettlebells trumps all other squat patterns for me
Each session is treated like it is the first time I am doing double 'bells, I am that excited
Nothing gives quite the emotional experience as a "maiden voyage"
Anticipation for the next session is high
There you have it, my recap of the first three weeks. I am going to test this program out on someone else shortly, but before I can coach them through the first 6 weeks, I myself have to complete the journey.
Get Strong(er)! Al al@ironsolid.com
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