Kettlebell Training Program For Beginners: A Guide To Know About Strength And Endurance With Kettlebell Complexes
The first thing that I want to say is that there are many different types of beginners. Some have never even touched a weight before. They might not understand why they need to do a certain amount of repetitions or how much weight is too heavy for them. But don’t worry! There’s no need to get discouraged because it doesn’t mean that you’re not going to succeed if you follow my guide.
I’m sure most of us have heard the term “beginner” used several times when talking about our own training progress. So let me tell you right now, this isn’t some cheesy motivational speech from someone who thinks they’re so cool with their new found fitness knowledge. This is actually true! If you’ve ever been interested in starting your own fitness journey, then you probably already know what I’m talking about.
If you haven’t, here’s a brief description of what beginner means:
A beginner is someone who hasn’t yet reached the level where they can perform basic movements like squats or deadlifts. These exercises are very important for building up strength and muscle mass but they aren’t enough to build a strong body. To succeed, you’ll need to stick with it and not quit no matter how difficult it may seem.
You don’t need any equipment outside of a gym since these exercises can be done with your own body weight. If you are new to this, then you probably won’t be able to do many of these movements. That’s okay! Just take your time and follow the instructions.
A little bit about me…
My name is Jeremy but you can just call me Coach. I’m going to be guiding you through this program to make sure you get the best results possible. Think of me as that guy who holds your hand and takes you through the scary haunted house.
You need someone to keep you on track, right?
I’ve been studying this kind of thing for a long time, and I’ve learned a lot about what it takes to succeed.
All you have to do is pay attention to what I tell you to do. If you do exactly what I say then you’ll have the body of your dreams in no time! Okay, let’s get started…
I’m sure most of you are familiar with the gym, and how to use the basic equipment like the treadmill or maybe the bench press. While those things can be useful for beginners, they aren’t necessarily required. What you need is a place to do the exercises I’m going to tell you about. You can do these in your own home, or at any gym that has the right equipment.
If you are doing this at home, then all you really need is space to exercise and a few elastic bands. These workouts can be tough if you aren’t accustomed to them. Don’t be afraid to take a break if you need to, and come back another day when you’re feeling fresh.
Before you start, there are a few things you need to know:
Listen to your body. If something hurts, stop! Wait until the pain is gone before trying the movement again.
You’re going to be learning a lot of new movements, and some of them are going to seem easy at first, but hard later. Be patient and try your best. Every movement has the ability to make you stronger if you do it right.
It’s important to stay hydrated while you work out, your body needs water.
Lastly, have fun! This is supposed to be enjoyable after all.
All of the instructions for the workouts are going to be listed in a PDF that you can download and print. Each week there will be a new workout for you to do. You don’t need to do them in any particular order, but I’ve set up a recommended order for you beginners. You don’t need to follow it though, if you don’t want to.
Print off the exercises you need to do that week and take them with you to the gym so you can reference them while you’re working out. You can also take them with you on your phone or whatever else has a good PDF reader. I’ll give you a link to download the PDF from our website as well before the workout starts. That link will only be up for a week so you’ll have to download it within a week of me giving it to you.
It’s also recommended that you go in order. While you CAN skip around, the workouts were designed with a gradual increase in difficulty and it’s going to be harder to learn the exercises correctly if you start halfway through the cycle.
So with all that said, let’s get started!
“The best time to plant a tree, is 20 years ago. The second best time, is now.”
-Ancient Chinese proverb
For your first week of exercise we’re just going to focus on getting you used to moving and learning the proper form for these movements. You’re not going to be working hard enough to give yourself serious muscle fatigue or breathe hard. This is important so you don’t hurt yourself, we want you to keep coming back!
For the first week I want you to do two sets of 15 reps for each exercise. This means that you’ll do 30 reps of each movement total. Do your sets one right after the other with no rest in between. This is called “circuits” and it’s a great way to keep your heart rate up and simulate an actual fight.
You’ll need one five pound weight for each side, if you don’t have any weights then use cans of food, water bottles or something else that’s the same size and weight in each hand.
Let’s get started.
Exercise 1: Modified Front Kick Start with your feet wide (shoulders width apart) and bend your knees slightly, dropping down onto the ball of your foot. Add a little bit of bend to your supporting knee and drop the weight in your other hand down by your side. Using your standing leg for power kick your foot towards the ceiling, making contact just before your knee is straight. (It should look like you’re kneeling and praying if viewed from the side). Slowly lower your foot back to the ground.
Try to keep the moving foot flat on the ground (no rolling through the toes) as you kick. Repeat with your other leg.
Exercise 2: Back Kick Start in a wide stance, bend over at the waist with your legs straight and hands on your knees. Your weight should be over your knees. Lift one leg backwards, as high as you can. Use your leg and core muscles to lift the leg as high as you can. Try to get your thigh parallel to the floor.
Slowly lower the leg back to the ground. Do all your reps then switch legs and repeat with the other leg.
Exercise 3: Uppercut Start in a wide stance, bending your knees and leaning forward with one hand on your knee and the other hand just above it on your other knee. Engage your abs to keep your back straight and upright. Use that position to bend at the waist and thrust your hand (just above your knee) up as if you were sticking it into someone’s gut. This is just like when you see boxers do it before a fight, except you’re not using your legs at all. Do all your reps then switch hands and repeat.
Exercise 4: Grandmother’s Walk Hold one weight in each hand, bend over at the waist keeping your back straight (Do not arch your back). Lift the weights in your hands until they are just below your shoulders. The bend at the waist while keeping your back as straight as possible. Try not to let the weights touch the ground as you walk. You can walk in a circle if you’d like.
Congratulations, you just completed week one. You should never work so hard that you can’t hold a conversation, but you want to feel like you’ve gotten a good workout after each session. You don’t need to rest for an hour after your four sessions, instead you can move on to something else. Maybe take the kids to the park or go for a walk. Just remember, always hydrate and never do anything your body isn’t ready for.
Exercise 1: Front Kick Performed the same way as last week, but you’re going to add a twist. In addition to bending your knee, twisting your hip and elevating your heel you’re going to bend at the waist and move forward as far as you can without losing the alignment of your leg or going past proper form. This is called a “step forward” front kick. You’re going to do this with each leg.
Exercise 2: Back Kick Perform the same way as last week, but this time you are going to change your stance. You can either move forward a few inches or stay in place and pivot on your toes. Remember to lift your leg as far back as you can without bending your knee and lift your heel as high as you can.
Exercise 3: Uppercut Start in the same position as last week, but this time you’ll only use one hand (keep it under the other elbow) and there will be no knee lift. Bend at the waist and thrust your shoulder towards the ground as if you were sticking your fist into someone’s gut.
Congratulations, you are now finished with week 2. You’re really getting the hang of this. Remember to keep hydrated and don’t try to rush it.
Exercise 1: Front Kick Follow the same form as last week, but this time you’re going to do a “step forward” front kick. As you bend your knee and twist your hip you’re going to step forward with that leg. For example, if you’re starting with your right leg back, you’re going to step forward with your right foot as you kick. You may need to adjust the width of your stance. You don’t want the backward step to take you too far away from your opponent or the forward step to take you too close, you want it to be in range of your punch but not so far that you fall out of range of your kick.
You’ll have to play around with the proper distance.
Exercise 2: Back Kick Same as last week, except this time switch legs and do the “step forward” technique.
Exercise 3: Uppercut Same as last week, except you’re going to do a “step forward” uppercut. When you bend over you want to make sure that you step forward with your punching arm leg. So if your right hand is going to be throwing the punch, you want to make sure you step forward with your right foot. This will help by getting you within range so you don’t miss or pull the punch.
Congratulations, you are now finished with week
3. Without a doubt you are more fit than when you started.
Continue to drink plenty of water and take rest days as necessary.
Exercise 1: Three Way Punches
This is going to be a little different. You’re going to stand in the middle of the room with your arms at your side. When you are ready, you will say “go”. At that point I am going to move around you clockwise. For every punch I throw at you, you are going to throw a counter.
Do not start until you know what hand I am going to throw at you and wait for me to complete my punch before throwing your own.
Are you ready?
Say “go” when you’re ready.
You raise your hands in defense and soon realize how tired you are. The punches you are defending against come from different angles and different distances. Some are jabs, some are crosses, and some are even uppercuts. You try to keep track of them all in your head as you move your hands into the proper position to defend against them. By the time David called “stop”, you had been defending against punches for several minutes and were drenched in sweat.
David laughs and claps.
Excellent! You’re already a pro. The physical part is actually much easier than you thought it would be. You’re even having a blast.
You’ve come to at least one conclusion during your first week of training: this is what you want to do for the rest of your life. This is your purpose. This is where you belong. You’re a warrior in spirit, although you still wonder about your future assignments. You hope that you get to help people, but you’re not quite sure how that’s going to happen if your only skills are in fighting and fitness.
You hear a knock on the door and the sound of David’s voice.
Hey, you still in here?
I have someone here who wants to meet you.
You head back towards the living room and see David standing there with a woman.
Sources & references used in this article:
Transference of kettlebell training to strength, power, and endurance by P Manocchia, DK Spierer, AKS Lufkin… – … Journal of Strength …, 2013 – cdn.journals.lww.com
Kettlebell lifting as a means of physical training of cadets at the higher military educational institution by ГП Грибан, ЮС Костюк… – The Journal of Physical …, 2017 – eprints.zu.edu.ua
Applications of kettlebells in exercise program design by JS Harrison, B Schoenfeld… – Strength & Conditioning …, 2011 – journals.lww.com
CORRELATION BETWEEN ANTHROPOMETRIC PARAMETERS AND ENDURANCE INDICATORS IN KETTLEBELL SNATCH by M Lescinskis, L Cupriks, U Ciematnieks – lspa.eu