Week 4-5-6 Kettlebell Muscle program

I decided I’d give the Kettlebell Muscle program a go.  I purchased the book and found it very informative and straightforward.  I read over the programming and decided that this was a new exciting challenge, as I have never trained with two kettlebells exclusively for an extended period of time.

One of the first thoughts I had was I was giving up some of my favorite lifts and kettlebell movements and I felt that the program would not be enough.  I admit when I am wrong, and I was wrong in a big way.  On March 4, 13, I started this program with 20kg kettlebells.

I wrote about my first three weeks in this post.

Here are some thoughts and experiences from week 4-5-6 

This training protocol demands your attention in a big way, you must be ready to train the session 100% or you will meet failure quickly.

Shortening the rest period between sets of complexes is evil, the burning sensation in my entire body was torture.

Crazy as it may seem, I started to like this training protocol around week 5.

My body has transformed, I am now below 185 lbs of lean body weight, my waistline and hips are slim and my shoulders broad.

I have not felt this strong and lean since I was in the Marine Corp 35 years ago at the age of 20, when I trained 7 days a week.

I am eating a lot of good food and feeling lean.

I took two vacations, during week 5 and week 6, I completed week 5 while on vacation, and week 6 between vacation and travelling, it was doable, but not my best effort.

I did not do any other training during this 6 weeks and it paid off in a huge way.

The longest session was 21 minutes and the shortest was 9 minutes. Neither were easy.

I have been told numerous times that I look “good”, “lost weight”,  “looked chiseled”, was “ripped”,  “looked strong”,  “need to act my age.” (and that was by my wife)

My attitude completely changed about training, I stuck with this program and it worked for me, normally I would jump around and experiment on my own.

Nutrition is a HUGE part of any training program, as we age it is a top priority even trumping amount of weight moved.  I stuck to the Whole 30 principles, had a few cheat days and was a better and leaner man for doing so.

I broke some of my nutrition rules while on vacation, it was mainly around beverages, red wine and craft beer was consume.  At times moderation wasn’t the operative word, either.

Double kettlebell training is damn effective, it works and works better than anything else I have ever done.

I got stronger and in better cardiovascular condition.

I kept a session journal and it helped keep me motivated.

Double kettlebell snatches are very challenging.

I am “BADASS” again! A 55 year old “BADASS”, but a “BADASS” none the less.

Summary: This protocol is not for the novice kettlebell practitioner.  You must be experienced in all the big six and have correct technique and form.  I’ve been practicing with ‘bells for 3 years now and it was as demanding as the RKC certification when it came to attention to detail.  

I loved this protocol.  I am contemplating doing week 7-12.  First I am going to take 2 weeks and just do swings, get ups and pull ups.

In closing if you want a challenge, something to boost your training, and are under time constraints then I would seriously consider the Kettlebell Muscle program by Geoff Neupert.

Stay Strong(er)  Al