Scribd
Upload
367 views18 pages

90-Day Kettlebell Strength Program

This document outlines a 10-week kettlebell training program with strength and metabolic conditioning sessions twice per week. Each week progresses the ladder intervals for lifts and increases the difficulty of metabolic conditioning circuits/intervals. The program tracks lifts for two individuals, Rory and Wifey, starting with their beginning weights and adjusting over the course of the program.

Uploaded by

Rory Blanchard
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
367 views18 pages

90-Day Kettlebell Strength Program

This document outlines a 10-week kettlebell training program with strength and metabolic conditioning sessions twice per week. Each week progresses the ladder intervals for lifts and increases the difficulty of metabolic conditioning circuits/intervals. The program tracks lifts for two individuals, Rory and Wifey, starting with their beginning weights and adjusting over the course of the program.

Uploaded by

Rory Blanchard
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Push A

Push B
Pull A
Pull B
Hinge A
Hinge B
Squat A
Squat B
Carry A
Cary B
Power A
Power B
Core A
Core B

Rory
Starting Weight
Bench Press
185lbs
Dips
BW+25lbs
Barbell Row
135lbs
Pullups
BW
Deadlift
315lbs
RDL
185lbs
Front Squat
185lbs
Squat
305lbs
KB Farmers Carry 16kg per KB
Sled Drags
143lbs
Box Jump
30 inches @ BW
Power Clean & Press135lbs
Ab Wheel
Decline Situp

*Carries 1 rep = 15 seconds


Week 1
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder
Carry A: 1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder
Carry B: 1-2-3 ladder

Metabolic conditioning
Two rounds of the following complex:

Metabolic conditioning
Four rounds of the following two-arm swing Tabata in

2 two-arm swings
1 goblet squat
4 two-arm swings
2 goblet squats
6 two-arm swings
3 goblet squats
8 two-arm swings
4 goblet squats
10 two-arm swings
5 goblet squats

20
10
20
10
20
10

seconds
seconds
seconds
seconds
seconds
seconds

of
of
of
of
of
of

two-arm swings
rest
two-arm swings
rest
two-arm swings
rest

Week 2
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder

Carry A: 1-2-3 ladder

Carry B: 1-2-3 ladder

Metabolic conditioning
100 two-arm swings

Metabolic conditioning
3-5 Rounds
5
5
5
5

double
double
double
double

swings
cleans
military presses
front squats

Week 3
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3-4 ladder
Push A: 1-2-3-1-2-3-4 ladder
Pull A: 1-2-3-1-2-3-4 ladder
Carry A: 1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3-4 ladder
Push B: 1-2-3-1-2-3-4 ladder
Pull B: 1-2-3-1-2-3-4 ladder
Carry B: 1-2-3 ladder

Metabolic conditioning
2 rounds per side

Metabolic conditioning
5 dbl cleans & 5 dbl squats
on the minute for 10 minutes

8
5
5
3
3
2
2
1

one-arm
one-arm
one-arm
one-arm
one-arm
one-arm
one-arm
one-arm

cleans
racked
cleans
racked
cleans
racked
cleans
racked

squats
squats
squats
squat

Week 4
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3-4 ladder
Push A: 1-2-3-1-2-3-4 ladder
Pull A: 1-2-3-1-2-3-4 ladder
Carry A: 1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3-4 ladder
Push B: 1-2-3-1-2-3-4 ladder
Pull B: 1-2-3-1-2-3-4 ladder
Carry B: 1-2-3 ladder

Metabolic conditioning
2-3 rnds
5 double swings

Metabolic conditioning
Alt L & R Thrusters Four Rounds

5
5
5
5

double snatches
front squats
double military presses
double swings

20
10
20
10
20

seconds
seconds
seconds
seconds
seconds

of
of
of
of
of

thrusters
rest
thrusters
rest
thrusters

Week 5
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
50 snatches per arm

Metabolic conditioning
15 Minutes sprints

Week 5
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
10 Minutes KB Swings
L/M/H weights if possible

Metabolic conditioning
Round 1:
5 double swings
5 double military presses
Round 2:
5 double swings
5 double cleans
5 double military presses
Round 3:
5 double swings
5 double cleans

5 double snatches
5 double military presses
Round 4:
5 double swings
5 double cleans
5 double snatches
5 double kettlebell front squats
5 double military presses

Week 6
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
75 snatches per arm

Metabolic conditioning
15 minutes bear crawl sprints

Week 7
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
20 minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog

Metabolic conditioning
1-2 Rounds
2
1
4
2
6
3
8

double
double
double
double
double
double
double

cleans
kettlebell front squat
cleans
kettlebell front squats
cleans
kettlebell front squats
cleans

4 double kettlebell front squats


10 double cleans
5 double kettlebell front squats

Week 7
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
10 Minutes

Metabolic conditioning
4 rounds

15
15
15
15

20
10
20
10
20

seconds
seconds
seconds
seconds

of
of
of
of

one-arm jerks (right arm)


rest
one-arm jerks (left arm)
rest

seconds
seconds
seconds
seconds
seconds

of
of
of
of
of

lunges to military presses


rest
lunges to military presses
rest
lunges to military presses

Week 8
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Carry A: 1-2-3-4

Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
5 rounds

Metabolic conditioning
10 single or dbl snatches on the minute
10 minutes total

5 double swings
5 double cleans and military presses
5 double kettlebell front squats

Week 9
Day 1

Day 2

Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
15 minutes bear crawl sprints

Metabolic conditioning
2 rounds
15
15
15
15
15

double swings
double snatches
double kettlebell front squats
double military presses
push-ups

Week 10
Day 1

Day 2

Strength training
Power A: 1-2-3-4-5-1-2-3-4-5 ladder
Push A: 1-2-3-4-5-1-2-3-4-5 ladder
Pull A: 1-2-3-4-5-1-2-3-4-5 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-5-1-2-3-4-5 ladder
Push B: 1-2-3-4-5-1-2-3-4-5 ladder
Pull B: 1-2-3-4-5-1-2-3-4-5 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
75 snatches per arm

Metabolic conditioning
2 rounds
15
15
15
15
15

double swings
double snatches
double kettlebell front squats
double military presses
push-ups

Week 10
Day 1

Day 2

Strength training
Power A: 1-2-3-4-5-1-2-3-4-5 ladder
Push A: 1-2-3-4-5-1-2-3-4-5 ladder
Pull A: 1-2-3-4-5-1-2-3-4-5 ladder
Carry A: 1-2-3-4 ladder

Strength training
Power B: 1-2-3-4-5-1-2-3-4-5 ladder
Push B: 1-2-3-4-5-1-2-3-4-5 ladder
Pull B: 1-2-3-4-5-1-2-3-4-5 ladder
Carry B: 1-2-3-4 ladder

Metabolic conditioning
4 rounds

Metabolic conditioning
2-3 Rounds

20
10
20
10
20

5
5
5
5
5

seconds
seconds
seconds
seconds
seconds

of
of
of
of
of

two-arm swings
rest
two-arm swings
rest
two-arm swings

one-arm swings
one-arm cleans and military presses
one-arm push presses
reverse lunges
single-leg dead lifts

Wifey
Pushup
DB Press
DB Row
Rear Lateral Raise
Stiff Leg Deadlift
Deadlift
Goblet Squat
Lunge
1 Arm KB Walk
1 Arm KB Waiter Walk
Push Press
KB Snatch
Plank
Leg Raise

Starting Weight
BW - Knees
5lbs
5lbs
3lbs
10lb KB
15lb KB
10lb KB
BW
10lb
5lb
5lbs

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-1-2-3 ladder
Squat A: 1-2-3-1-2-3 ladder
Core A: 1-2-3-1-2-3 ladder

g two-arm swing Tabata interval:

Metabolic conditioning
3-5 Round
5
5
5
5
5

one-arm swings
one-arm cleans
one-arm snatches
one-arm push presses
reverse lunges

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-1-2-3 ladder
Squat A: 1-2-3-1-2-3 ladder
Core A: 1-2-3-1-2-3 ladder

Metabolic conditioning
15 minutes Bear Crawl Sprints or
3-5 Rounds
5
5
5
5
5

one-arm swings
one-arm cleans
one-arm snatches
one-arm push presses
reverse lunges

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-1-2-3-4 ladder
Squat A: 1-2-3-1-2-3-4 ladder
Core A: 1-2-3-1-2-3-4 ladder

Metabolic conditioning
5bl cleans & 5 dbl presses
On the minute for 15 minutes

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
2-3 rnds per side

5
5
5
5
5

one-arm swings
one-arm cleans
one-arm snatches
one-arm jerks
reverse lunges

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
15 minute bear crawl sprints

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
4 rounds
20
10
20
10
20
10

seconds
seconds
seconds
seconds
seconds
seconds

of
of
of
of
of
of

double kettlebell front squ


rest
double kettlebell front squats
rest
double kettlebell front squats
rest

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
3 dbl clean, 2 squats, 2 presses
Every Minute for 10 minutes

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
5 rounds
6
6
6
6
6

one-arm swings
one-arm cleans
one-arm snatches
one-arm jerks
reverse lunges

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder

Metabolic conditioning
200 KB Swings

itary presses

itary presses

itary presses

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder

n the minute

Metabolic conditioning
15 minutes sprints

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder

ary presses

Metabolic conditioning
20 minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder
Squat A: 1-2-3-4-5-1-2-3-4-5 ladder
Core A: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning
20 minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog

Day 3 off/recovery workDay 4


Strength training
Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder
Squat A: 1-2-3-4-5-1-2-3-4-5 ladder
Core A: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning
15 Minutes sprints

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-1-2-3 ladder
Squat B: 1-2-3-1-2-3 ladder
Core B: 1-2-3-1-2-3 ladder

Metabolic conditioning
15 minutes of sprints

Day 5
Strength training
Hinge B: 1-2-3-1-2-3 ladder
Squat B: 1-2-3-1-2-3 ladder
Core B: 1-2-3-1-2-3 ladder

Day 6 & 7 off/recovery work

Metabolic conditioning
10 Rounds
15
15
15
15

seconds
seconds
seconds
seconds

of
of
of
of

one-arm snatches R
rest
one-arm snatches L
rest

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-1-2-3-4 ladder
Squat B: 1-2-3-1-2-3-4 ladder
Core B: 1-2-3-1-2-3-4 ladder

Metabolic conditioning
20 Minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog

Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
15 minutes sprints

Day 6 & 7 off/recovery work

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
2 rounds
8
5
5
3
3
2
2
1

double
double
double
double
double
double
double
double

cleans
kettlebell
cleans
kettlebell
cleans
kettlebell
cleans
kettlebell

front squats
front squats
front squats
front squat

Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
20 minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog
ll front squats

ll front squats

Day 6 & 7 off/recovery work

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
2 rounds
10
10
10
10
10

double
double
double
double
double

swings
snatches
kettlebell front squats
military presses
swings

Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning
15 minutes sprints

Day 6 & 7 off/recovery work

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder

Metabolic conditioning
10 Rounds
15
15
15
15

seconds
seconds
seconds
seconds

of
of
of
of

one-arm snatches (right arm)


rest
one-arm snatches (left arm)
rest

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder

Metabolic conditioning
5 rounds
1 double clean
3 double military presses
2 front squats
10 double swings

Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder

Day 6 & 7 off/recovery work

Metabolic conditioning
5 rounds
5
5
5
5
5
5

one-arm swings
one-arm cleans
one-arm snatches
racked squats
push presses
reverse lunges

Day 5

Day 6 & 7 off/recovery work

Strength training
Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder
Squat B: 1-2-3-4-5-1-2-3-4-5 ladder
Core B: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning
15 minute bear crawl sprints

Day 5
Strength training
Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder
Squat B: 1-2-3-4-5-1-2-3-4-5 ladder
Core B: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning
2-3 Rounds
15
15
15
15
15

double swings
double snatches
double cleans and military presses
front squats
push-ups

Day 6 & 7 off/recovery work

You might also like