Pre-Built + Done-For-You
Day 1: Press Only | *Day 2: Complex | Day 3: Hybrid |
|---|---|---|
Performance Progression is as follows:
- Day 1: Single Kettlebell Press only (with set pacing).
- Day 2: Single Kettlebell Complex - presses followed by cleans.
- Day 3: Hybrid - Double Kettlebell Clean + Press
*NOTE
If you're following PTM and customizing your session, and training daily. Repeat the day 1-3 cycle.
E.g.,
- Day 1: Press only.
- Day 2: Complex.
- Day 3: Hybrid.
- Day 4: Press only.
- Day 5: Complex.
- Day 6: Hybrid.
- Intensity Variant: If appropriate (based on your strength and skill level) and you have the bells available. Move up +4kg on day 2.)
- Rest periods: When you can maintain a conversation with someone or there is little muscle burn... you're ready for the next set.
- Complexes: How ever you plan your session, complete all presses first. Follow by your cleans. This day is focus on muscle-building. Do not put the bell down... keep your body under tension... "Swing switch" and complete the other side.
PTM Cycle #4: Power-Endurance Cycle
PTM Cycle #3: Maximal Strength Cycle
Week 16: 175NL (131 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 44NL | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Have ALL volume complete. |
***Reminder
When planning day two… base your assessment of how hard day one's session was. Easy and not a stressful session? +20%.
If you're under stress and life is crazy? -20%. Do not perform the same number of reps back to back days. Volume must vary +/- 20%
With the exception of the ‘Rule of 10.’ Do not go below 10 reps in any session. At least 10 presses per session. In this context... day 2 for the press will be 35 or ≥ 52NL.
Be sure to adhere to...
The NL per Class of Exercises per Day
- 10-20: minimal
- 21-30: optimal
- 31-50: maximal
(This applies to both the "Pre-Built + Done-For-You" and "PTM" training models.)
Remember... volume over 30NL is recommend to be split into, two (or three) micro-sessions. With ~30 minutes rest between sessions. And don't plan two days with twice-a-day training back to back.
For details on planning back-to-back, twice-a-day sessions, review week 14.
As you can see this week, for day one––and if you decide to add ≥ 20% volume for day two––you go above the optimal recommendation.
In this case:
- Minus 20% volume for day two.
- Or add 20% and split your practice into two (or three) micro-sessions.
E.g., 44NL: 40/60 split for day one:
- Session A: 18NL (Minimal range)
- Session B: 26NL (Optimal range)
E.g., 52NL: 40/60 split for day two:
- Session A: 20NL (Minimal range)
- Session B: 32NL (Maximal range)
If you need to break your practice into 3 micro-session. Use a 25,33,42 split.
E.g., 74NL ("Done-For-You" session, day 3)
- Session A: 18NL (Minimal range)
- Session B: 24NL (Optimal range)
- Session C: 32NL (Maximal range)
Be sure to keep your session aligned to the "Performance Progression" prescribed above. Day 1: single kettlebell set pacing, etc.
Sample day 1 session:
(NOTE: If you need help planning your sessions, you can review week 2 here.)
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Set 7 | Set 8 |
|---|---|---|---|---|---|---|---|
1 Clean, 5 presses, right. Put the bell down, shake out your arms. 1 clean, 5 presses, left. | 1 Clean, 6 presses, right. Put the bell down, shake out your arms. 1 clean, 6 presses, left. | 1 Clean, 5 presses, right. Put the bell down, shake out your arms. 1 clean, 5 presses, left. | 1 Clean, 6 presses, right. Put the bell down, shake out your arms. 1 clean, 6 presses, left. | 1 Clean, 5 presses, right. Put the bell down, shake out your arms. 1 clean, 5 presses, left. | 1 Clean, 6 presses, right. Put the bell down, shake out your arms. 1 clean, 6 presses, left. | 1 Clean, 5 presses, right. Put the bell down, shake out your arms. 1 clean, 5 presses, left. | 1 Clean, 6 presses, right. Put the bell down, shake out your arms. 1 clean, 6 presses, left. |
Action item this week:
- Review lesson 15, Strong in Spirit: "The Well" (see below).
If you have Q's... bring them to the LIVE CHAT support group. And if you'd like me to review your technique. Upload your video(s) here in Google Drive. Just look for your folder.
Have a great week.
hec g.