AM
M
IN
G
GR
PR
O
HE
C
AS
N
G
RO
ST
©
Page 1
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
AM
M
IN
G
WARNING:
PR
O
GR
This eBook is for your personal use only
You many NOT Give Away, Share Or Resell This
Intellectual Property In Any Way
HE
C
All Right Reserve
©
ST
RO
N
G
AS
© 2020 and Beyond – Strong As Hec Programming.You may not distribute this report in
any way.You may not sell it, or reprint any part of it without written consent from the
author, except for the inclusion of brief quotations in a review
Page 2
.
.
d
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Disclaimer
AM
M
IN
G
You must get your physicianʼs approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational
purposes only.You must consult your physician prior to starting this program or
if you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only
GR
See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any
exercise program, including Kettlebell Workout Snacks™ program.
PR
O
If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician
It is strongly recommended that you have a complete physical examination if you
are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if
you are overweight, or if you are over 30 years old.
HE
C
Please discuss all nutritional changes with your physician or a registered dietician.
If your physician recommends that you not use Kettlebell Workout Snacks™,
please follow your doctorʼs orders
N
G
AS
All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this workout, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience, aptitude,
training and tness.
RO
The exercises and dietary programs in this ebook are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician
©
ST
Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued.
Do not perform any exercise without proper instruction. Always perform a
warm-up prior to all forms of training
Page 3
.
.
.
.
.
:
fi
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Kettlebell Workout Snacks
AM
M
IN
G
(Volume 4
Sup man
Hector here (just call me Hec)... Iʼm pumped you chose me to help you move better, stronger, and build
a capable body—even get a little leaner—so you can move with ease in this thing we call life & become
the badass man, husband, and father you’ve been called to be
Kettlebell Workout Snacks came into existence to solve a problem many men—and myself—are facing.
TIME! As a husband, father, athlete, and creator... it became a struggle to get in my own workouts. I felt
like I had to choose between getting in my “me time” or spending quality time with my wife and kids
GR
(You may think it’s easier for me since coaching and training is my profession well—it’s not. I struggle
with the same sh*t you do
PR
O
After my son (our second child) was born... I found myself only having 10-15 minutes of “free time”
throughout my day (maybe you can relate?). I could no longer t in my 30-60 minute strength sessions,
hit the mat for Jiu-Jitsu, run my businesses and still be SUPER DAD to my kids and a desirable husband
to my wife. I could no longer balance all my spinning plates…
I felt like a failure and almost threw in the towel
HE
C
I knew I had to nd a better way to get it all in. In the 4+ decades I’ve been on this planet... I’ve
realized, there’s no such thing as “ nding balance”. But rather nding harmony by managing and
strategically plan the time I do have. And I’m here to tell ya... it’s possible to do the wife thing,
the dad thing, and excel in your career... while becoming a badass & the strongest version of yourself.
How?
AS
Enter the Kettlebell!
N
G
You don't need a lot of time. You can do A LOT of damage (in a good way) with one kettlebell in
10-15 minutes (hello 5 minute snatch test!)
RO
Kettlebell Workouts Snacks was designed to provide you—the busy yet driven guy—with a glossary of
quick results-getting 10-15 minute kettlebell workouts—structured as progressive programs—for when
life gets in the way and you only have well, 10-15 minutes
ST
Even the likes of other professional strength coaches from around the globe rely on the contents in this
eBook to help deliver results to their students as well as their own training. These workout snacks are
simple and straight forward. I’ve broken them up into single and double kettlebell categories
What Size Kettlebell/s do You need
©
The most you will need is a pair of medium sized kettlebells, but one kettlebell will do the trick
• Gentlemen: A pair of 16, 20, or 24kg bells
• Ladies: A pair of 10,12, or 16kg bells
Page 4
.
.
!
™
.
fi
fi
!
.
?
.
.
fi
)
)
fi
!
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
8+ Results-Focused Kettlebell Programs to Build
Strength, More Muscle, and Boost Enduranc
HE
C
PR
O
GR
AM
M
IN
G
(WITHOUT taking a lot of your time)
As stated, these workouts will be 10-15 minutes tops! You will need one maybe 2 kettlebells, a
countdown timer, and a GREAT ATTITUDE. More than likely you will be performing as many rounds
possible (AMRAP) in the prescribed time above
Be sure to use good form and not choose a workout above your strength or skill level. I’ve listed the
AS
workouts from beginner to absolutely dreadful 😉 .
Many of the programs are broken into 2 popular kettlebells programming concepts
2. Chain
N
G
1. Complexe
RO
What’s a Kettlebell Complex
ST
Without getting all technical on energy systems and what not (which you could careless about), a
kettlebell complex is simply a series of exercises strung together by performing all the number of lifts
(reps) for each exercise before moving onto the next exercise
Example
©
Swing x 5
Clean x 5
Press x 5
Squat x 5
Page 5
e
.
.
?
.
:
s
s
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
AM
M
IN
G
You will perform all swings before moving to the clean, then all the cleans before moving to presses, so
on and so forth. This would be one completed complex—go on to complete as many rounds of this
example complex in 10-15 minutes (you determine the time)
Why Kettlebell Complexes
Complexes are great for a guy who’s looking to get stronger, build muscle, improve cardiovascular
conditioning, and is EXTREMELY short on time
Think of kettlebell complexes as your one-stop-shop for everything strength and conditioning. Plus they
give you that sense of accomplishment afterwards—always a great feeling after a tough day at the
of ce.. Simply pull out your bells—set your timer for 10-15 minutes—do the work and BOOM—you’re
DONE
GR
What’s a Kettlebell Chain
PR
O
This is where we will change things up a little (aka: “specialized variety”). Using the same example
above
Swing x 5
Clean x 5
Press x 5
Squat x 5
HE
C
Perform one lift of each exercise sequentially until you’ve completed the total number of lifts (reps)
Example: 1 swing, 1 clean, 1 press, 1 squat = 1 rep/roun
Repeat this until you have completed 5 or whatever prescribed number of lifts I have for you. This
would be one chain completed—go on to perform as many chains possible in the given time frame
AS
You see… same exercises, just different. This leads to massive strength gains and if your diet it on point,
it leads to rapid fat loss
N
G
Why Kettlebell Chains
Chains pretty much do everything complexes can do as far as improving performance, only they are a
little (seriously “A LITTLE”) less sinister IMHO
RO
The main difference is:
©
ST
1. Chains allow you to “change things up” a bit without really having to change exercises. We call
this, “continuity of the training process”.
2. Chains allow to really focus on honing your technical skill (not that complexes are not
technical) because you are slowly building the volume (reps and sets) in a ladder / pyramid
fashion.
There’s also less acidic build up (you know this as muscle burn) compared to complexes
allowing you to do a little more work
Page 6
.
.
d
.
!
?
.
?
?
.
.
!
:
fi
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Now for some peanut butter and jelly action
Swing x 5
Clean & Press x 5 (here’s your chain)
Squat x
Example set:
AM
M
IN
G
Let’s combine both chains and complexes (cue evil laugh) using the same example above
5 swings, clean, press, clean press (5 times), and then close with 5 squats. It’s crazy fun, effective, and
straight up gets the job done
No for some…
GR
Strength Lingo
PR
O
If you’re unfamiliar with my programming I’d like to take a moment to get you up to speed with some
of the Ol’ strength and kettlebell lingo
Here we go
1. DSW = Double Swin
2. DCL = Double Clea
HE
C
3. DPR = Double Pres
4. DCL+PR = Double Clean and Pres
5. FSQ = Front Squa
6. DSN = Double Snatc
8. DJK = Double Jer
AS
7. DPP = Double Push-pres
9. VPP = Viking Push-pres
N
G
10. 2H Swing = 2 handed swin
11. 1H Swing = 1 handed swin
12. SW = Swin
RO
13. GU = Getu
14. CL = Clea
15. PR = Pres
ST
16. SQ = Squa
©
17. SN = Snatc
18. TOM = Top of the minut
19. ∑ NL = Total number of lifts (i.e., total reps)
That’s all I can think of at the moment
Page 7
.
…
.
.
s
.
g
g
s
e
s
g
h
s
n
t
k
…
p
g
h
t
s
n
5
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
AM
M
IN
G
GR
PR
O
©
ST
RO
N
G
AS
HE
C
Single
Page 8
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
This program is as barebones basic as you can get (hence the name)! If it’s been a while since you’ve
worked out and you’re starting from square 1, this is the program for you
The duration of this program is 4 weeks! For more variations on running this program… check out this
video tutorial on our YouTube channel: Back to Basics Kettlebell Swings
The Layou
• Exercise: 2H Kettlebell Swin
• Protocol: Ladders and straight set
• Goal: Improve general physical preparredness (GPP
• Rest periods: As needed on ladders and top of the minute (TOM) for straights sets
If you have the skill and want to push yourself, progress to 1H Swings. Reference pg. 4 for kettlebell
sizes needed
What you need
• One kettlebel
• A time
Set your timer for 15 minutes and perform as many ladders possible with good form in 15 minutes. (If
you only have 10 minutes, then set your timer to 10 min) Rest as needed between rungs. Example: 3
swings, bell down and small rest, then 5 swings, bell down and small rest… so on and so forth.
Weeks 1 & 3: Ladder
Mon - 3, 5, 7, 9 (This completes 1 ladder)
Wed - 3, 5,
Fri - 3, 5, 7, 9, 1
Weeks 2 & 4: Straight Set
Example: Perform 11 swings
(This will take approx. 17 seconds, rest 43 second and repeat for 10-15 minutes
Mon - 11/15 (11 reps for 15 total sets
Wed - 8/1
Fri - 14/1
Enjoy
.
.
)
.
)
)
s
s
g
s
:
t
2
l
.
7
5
!
5
r
Page 9
Back To Basics 2.0
AM
M
IN
G
BTB 2.0 we’ll be integrating the Getup (GU) and Goblet Squat (GSQ). Start each practice with
two GU’s on each side and nish each practice with 3 GU’s on each side.
The duration of this program is 4 weeks! For more variations on running this program… check out this
video tutorial on our YouTube channel: Back to Basics 2.0: Swing & Squat
The Layou
• Exercise: 2H Kettlebell Swin
• Protocol: Straight set
• Goal: Improve general physical preparredness (GPP), fat los
GR
• Rest periods: As needed
Weeks 1 & 3: Straight Set
Sets of 8 two handed swing
PR
O
Mon
Goblet Squat x 1,2,3,
Sets of 6 two handed swing
Goblet Squat x 1,2,
Fri
HE
C
Wed
Sets of 10 two handed swing
Goblet Squat x 1,2,3,4,
AS
Following each set of swings—perform goblet squats in the following ladder
Example: 8 two handed swing, 1 goblet squat, 8 two handed swings, 2 goblet squats and so on.
Complete as many sets and ladders of goblets squats possible in 10-15 minutes
Mon
N
G
Weeks 2 & 4: Straight Set
Sets of 10 two handed swing
Wed
RO
Goblet Squat x 1,2,3,
Sets of 8 two handed swing
ST
Goblet Squat x 1,2,
Fri
Sets of 12 two handed swing
©
Goblet Squat x 1,2,3,4,
Enjoy
Page 10
.
.
.
s
s
s
s
s
s
s
s
s
fi
g
5
5
4
4
.
3
3
s
t
!
:
:
:
:
:
:
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Quick Kettlebell Complex: Atos
AM
M
IN
G
Since this’s a single KB complex, perform all the exercises on one side and then—without rest—switch
sides and repeat! Upon completion of this plan, if you’re feeling saucy—double up and repeat with a pair
of kettlebells. You will soon appreciate the power of the mighty kettlebell
The Layou
• Exercise: swing, clean, press, squa
• Protocol: Single kettlebell complexe
• Goal: Improve GPP, fat loss and body compositio
• Rest periods: 1.5 - 2 minute
GR
• Time Investment: 4 weeks, 22 minutes per week
• Video tutorial: Quick Kettlebell Complex: Atos
PR
O
Weeks 1 & 3
Day 1: ∑ 48NL
CL x
SQ x
PR x
Rest 2 minutes
Repeat for 3 sets
AS
Rest 2 minutes
Repeat for 3 sets
HE
C
CL x
SQ x
PR x
SW x
Day 2: ∑ 36NL
N
G
Day 1: ∑ 80NL
Rest 1.5 minutes
Repeat for 4 sets
Weeks 2 & 4
Day 2: ∑ 60NL
Day 3: ∑ 100NL
CL x
PR x
SQ x
SW x
SQ x
Rest 1.5 minutes
Repeat for 4 sets
Rest 1.5 minutes
Repeat for 4 sets
©
ST
CL x
PR x
SQ x
SW x
SQ x
Rest 2 minutes
Repeat for 3 sets
CL x
SQ x
PR x
RO
CL x
SQ x
PR x
SW x
Day 3: ∑ 60NL
Page 11
!
n
s
t
s
t
4
4
4
4
4
4
5
5
5
5
5
5
4
4
4
4
4
4
5
5
5
5
5
5
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Quick Kettlebell Complex: Atos 2.0
The Layou
AM
M
IN
G
If you haven’t completed Atos, I recommend backing up before attempting Atos 2.0. This program
makes the next progression towards building kettlebell complexes… applying variability. For the most
part… each exercise will have it’s own set of reps. Think of this as built in rest… allowing you to build
strength without burning out
• Exercise: swing, clean, strict press, viking push-press, squat, and snatch
• Goal: Improve GPP, strength, endurance, body re-compositio
• Rest periods: 1.5 - 2 minute
GR
• Time Investment: 4 weeks, 22 minutes per wee
• Video tutorial: Quick Kettlebell Complex: Atos 2.0
Day 1: ∑ 72NL
PR
O
Weeks 2 & 4
Day 2: ∑ 60NL
SN x
VPP x
SQ x
HE
C
SQ x
SN x
VPP x
SQ x
Rest 1.5 minutes
Repeat for 4 sets
Rest 1.5 minutes
Repeat for 4 sets
Day 3: ∑ 108NL
SQ x
SN x
VPP x
SQ x
SW x
Rest 1.5 minutes
Repeat for 4 sets
Day 1: ∑ 42NL
AS
Weeks 1 & 3
Day 2: ∑ 36NL
CL x
SQ x
PR x
RO
N
G
SQ x
SN x
VPP x
SQ x
ST
Rest 2 minutes
Repeat for 3 sets
Day 3: ∑ 66NL
SQ x
SN x
VPP x
SQ x
SW x
Rest 2 minutes
Repeat for 3 sets
Rest 2 minutes
Repeat for 3 sets
©
Enjoy
Page 12
n
k
s
.
t
!
4
5
5
3
4
5
3
4
4
4
6
6
2
4
3
5
5
6
6
6
5
5
3
5
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Snatch 101
AM
M
IN
G
“The ONE”
I call this program “The One” because… if I had to choose ONE single movement kettlebell exercise to
build and maintain an athletic and capable body… it would be the kettlebell snatch. Yep… even over
the kettlebell swing. I know… blasphemy, right
While the kettlebell swing is as minimal as it gets (and the bene ts are ENDLESS), doesn’t require
overhead & thoracic mobility… compared to the snatch, and you can go heavier. So why the snatch
Simple
GR
No other single movement kettlebell exercise has the potential to produce the kind of Vo2-boosting
endurance as the snatch
Plus…
PR
O
The Snatch is Royalty
HE
C
To paraphrase Master StrongFirst Certi ed Instructor, Mark Reifkind, “I have always reveled in the
speed and momentum training that kettlebell work not only allows but encourages. I
immediately realized the magic in that the bell was able to really develop speed and,
with speed, power. And as we all know, in the world of sport, speed and power are the
king and queen.”
What the kettlebell snatch lacks in weight as a result of the force velocity curve… it makes up in
speed… and speed is power
AS
It also allows you to perform more work (force x distance) and extracts more oxygen from the
muscles of the upper body compared to the swing by moving the kettlebell the greatest distance in the
shortest amount of time
More work over time = better endurance
N
G
Simply put, you’re doing more work by moving the kettlebell a greater distance in
the shortest amount of time
RO
The further you need to move the kettlebell—the more effort, speed, and power is required. This is
the “magic” behind the kettlebell snatch—especially THE DOUBLE SNATCH
ST
Check out this video tutorial on our YouTube channel: Snatch 101: The King of Kettlebell
Lifts?. For more info on how to run this program
What you nee
©
One kettlebell, which allows you to snatch with speed and power for each and every set. This will likely
represent 20-30% of your body weight
Gentlemen: 16-28kg
Ladies: 8-16k
Page 13
?
!
fi
.
?
.
fi
.
.
.
.
.
d
g
.
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Step #1: Establish your max heart rate and intensity zon
AM
M
IN
G
Calculate your max heart rate (MHR): 220 - Age
E.g., 40 year old male: 220 - 40 = 180 MHR
**Working set = Age (40) x .85 = 15
Stop your set when you reach 85% MHR (Aim for 1-2 minute sets, switch hands at the 30/60 second
mark) E.g., using the same example above, set will cease once MHR reaches 150-155 BMP
Step #2: Establish rest period
**Rest = Age (40) x .60-65 = 108-12
GR
Rest until your HR drops to 60-65% of MHR. If you exceed 2minutes, stop your session. If you’re able
to continue… don’t exceed 30-45 minutes of snatching in a single session
Tracking Your Heart Rat
PR
O
If you don’t have a HR monitor, the easiest way to track your HR is monitoring your carotid artery
Place your index and middle nger on your neck to the side of your windpipe. When you feel your
pulse, check your watch and count the number of beats in 6 seconds. Then add a zero to get your beats
per minute (BPM)
HE
C
Using the example above… if you count 15-16 beats in 6 seconds, you’re at 150-160 BPM (85% MHR).
From there, set a time for 2 minutes and aim to recover to 10-12 beats (110-120) in 6 seconds to be
able to start your next snatch set
Number of Training Units (Days) Per Wee
Phase I: Baselin
AS
The rst week and couple of sessions is about setting a baseline and good snatch cadence in 1-2 minute
snatch intervals or until you reach 85% MHR… which ever comes rst
N
G
If you’re limited on kettlebell size selection and having a hard time getting your MHR up to 85%…
increase your effort and snatch cadence closer to 1 snatch per 2 seconds or 1.81 seconds (~33
snatches per minute). Track your total sets in each session and compare to phase 2: “Boost”.
RO
Week 1: 3 training units (Mon, Wed, Fri
Week 2: 4 training units (Mon, Tue, Thur, Fri or Sat
Phase II: Boos
ST
Aim to complete more sets per training unit compared to phase
Week 3: 3 training units (Mon, Wed, Fri
©
Week 4: 4 training units (Mon, Tue, Thur, Fri, or Sat
Enjoy!
Page 14
.
.
.
e
.
fi
I
k
)
)
.
)
)
5
0
s
e
.
fi
e
.
t
fi
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
AM
M
IN
G
GR
PR
O
©
ST
RO
N
G
AS
HE
C
Double
Kettlebell
Programs
Page 15
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
AM
M
IN
G
Double Kettlebell training is
WHERE. IT. IS. AT
We will now be getting double the strength, double the muscle, double the fat loss opportunities,
double the android-like endurance, and… We will do this in THE SAME TIME PERIOD
This program we will be introducing your rst “chain”… The Double Kettlebell Clean & Press
(DCL+MP).YEP! This baby is Pound-for-Pound the best kettlebell exercise on the planet! There are
couple variations to this exercises but this is your foundation
GR
With the DCL+MP you get the powerful combination of a “quick pull” exercise combined with an
upper body push exercise. If you’re limited on time but your goal is to build strength, endurance and
build fat burning muscle. This is where you need to start
PR
O
For an added “cardio” component and allow you to “reset”—you’ll be performing one clean in between
each press when you see “DCL+MP”
This is your “CHAIN” (pg. 7). One clean, one press, one clean, one press etc… This
reduces acid build up (muscle burn) compared to consecutive presses—another bene t of adding
“chains" into your training.
Let’s get cranking! Use a pair of bells you can press 8-10 times
HE
C
For more variations to running this program… check out this video tutorial on our YouTube channel:
Double Kettlebell Clean + Press Session
Strength Plan 803A
AS
Weeks 1 & 3: 60-90 seconds between set
Day 1: DCL+MP x 2/10 (2 reps for 10 sets
N
G
Day 2: DCL+MP x 1/10
Day 3: DCL+MP x 3/1
RO
Weeks 2 & 4: 60 - 90 seconds between set
Day 1: DCL+MP x 3/10 (3 reps for 10 sets
ST
Day 2: DCL+MP x 2/10
Day 3: DCL+MP x 4/1
©
One simple “tweak” you can add—to wave the intensity is move up a bell size on day 2 of each week.
This gives you a nice peaking component to boost your strength
Enjoy
Page 16
!
fi
!
.
.
s
s
.
.
!
fi
)
)
.
0
0
!
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Strength Plan 803B
AM
M
IN
G
Continuing to build on 803A using chains for a conditioning component. But now you’ll be adding the
front squat (FSQ). So now you’ll be getting in the 3 most crucial components of any tness program
1. A hip hinge
2. Upper body pus
3. And a squa
Volume in the plan will increase slightly and we will be switching to “Ladders”. Ladders are a power
programming tool to get in the same or greater total volume—allowing you to stay as fresh as possible
At the end of each ladder you perform 5 FSQ’s
PR
O
Weeks 1 & 3: 60 - 90 seconds between set
GR
For more variations to running this program… check out this video tutorial on our YouTube channel:
Double Kettlebell Press + Squat Session
Day 1: DCL+MP (1,2,3) x 3 Ladder
Perform 5 FSQ after each ladde
HE
C
Day 2: DCL+MP (1,2,3) x 2 Ladder
Perform 5 FSQ after each ladde
Day 3: DCL+MP (1,2,3) x 5 Ladder
Perform 5 FSQ after each ladde
AS
Weeks 2 & 4: 60 - 90 seconds between set
Day 1: DCL+MP (1,2,3) x 4 Ladder
N
G
Perform 5 FSQ after each ladde
Day 2: DCL+MP (1,2,3) x 3 Ladder
RO
Perform 5 FSQ after each ladde
Day 3: DCL+MP (1,2,3,4) x 5 Ladder
ST
Perform 5 FSQ after each ladde
©
Enjoy!
Page 17
.
.
fi
s
s
.
.
r
r
r
r
r
r
s
s
s
s
s
s
h
.
t
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Met-Con 101
AM
M
IN
G
This program is straight up NASTY! It combines both chains and complexes to boost your
metabolism and give you the greatest potential for fat loss. This’s known as “Metabolic Conditioning or
‘MetCon’”
For more variations to running this program… check out this video tutorial on our YouTube channel:
MetCon 101 Session
Your rest periods will be a “work to rest ratio (W:R)” and we will be doing a 1:3 W:R ratio.
Example: If the set takes you one minute to complete, you’ll rest 3 minutes (1:3)
GR
(Use a really light pair of bells on this one, you’ve been warned!
Weeks 1 & 3 - 20 seconds of work per exercise, 4 set
PR
O
Day 1: DSW x 20 second
DCL+PR x 20 seconds (here’s the chain)
FSQ x 20 second
HE
C
Day 2 DSN x 20 second
FSQ x 20 second
DSW x 20 second
Day 3 DPR x 20 second
DSN x 20 second
FSQ x 20 second
DSW x 20 second
AS
Weeks 2 & 4 - 30 seconds of work per exercise, 3 set
N
G
Day 1 DSW x 30 second
DCL+PR x 30 seconds (here’s the chain)
FSQ x 30 second
RO
Day 2 DSN x 30 second
FSQ x 30 second
DSW x 30 second
ST
Day 3 DPR x 30 second
DSN x 30 second
FSQ x 30 second
DSW x 30 second
©
Are you still alive
MetCon 101 was pretty brutal, yeah
Page 18
)
.
s
s
?
s
s
s
s
s
s
.
s
s
s
s
s
s
s
s
s
s
s
s
?
.
:
:
:
:
:
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
The Russian Bear
AM
M
IN
G
Wanna build muscle? No seriously... do you wanna build MUSCLE? If so, then I have the plan for YOU.
This plan is as bare-bones as it gets. It’ll help you pack on dense [functional] muscle in all the right
places: traps, mid-upper back, forearms, glutes, and especially your biceps
This will be the MOST (the MOST!) killer bicep session you’ll ever encounter. Your typical bro workout
can’t hold a candle to what you’re about to experience. This session is based on what I call..
... The Read-Headed Stepchild of Kettlebell Lifts
(aka: the grapplers exercise
GR
The [double] kettlebell clean. That’s right, the clean isn’t sexy and is often (if not always) overlooked for
the cool kids on the block: the swing, snatch, press, and getup. For many it’s a means to an end. A
"transitional exercise"... to get the bells to your chest so you can knock out presses, push-presses, jerks,
or squats.
PR
O
But... the kettlebell clean in and of itself is a TREMENDOUS stand alone exercise. In fact... I’d choose the
clean over the swing any day of the week (and twice on Sunday)—especially for grappler's. You can
read more of the bene ts here on the blog
HE
C
I grew up in the 90's as a teen and if you did as well, I'm sure we had one thing in common, the love for
the video game, Street Fighter II. In the game there’s a character named, Zangief. In his bio it mentions
he has a love for wrestling bears in Russia. So... I thought it was appropriate to name this program in
his honor because, it’s gonna feel like you're wrestling a bear (minus being in Russia,
unless you actually live in Russia)!
What you need: 1 pair of kettlebells, 1 countdown time
AS
• Beginner Gentlemen: Double 20-28k
• Stronger [Mutant] Gentlemen: Double 28-36k
N
G
• Ladies: Double 10-16k
• Strong [Mutant] Ladies: 16-20k
The Russian Bear is based on straight sets and ladders and you’ll be alternating them week by week
RO
Straight Set
ST
Complete the same number of reps each set. Each session will be 15 minutes. Set a timer for 15 minutes
and aim to complete as many sets possible in with clean form (pun inserted). Rest as needed and be
sure to calculate your total sets at the end of the session on week 1. You’ll be comparing your
completed sets to week 3
Ladder
©
A ladder is where the reps climb (or decline) in sequential order. E.g., (4, 6, 10) = One ladder complete.
In weeks 2 & 4 complete as many ladders possible in 15 minutes. Rest as needed and be sure to
calculate your total ladders at the end of the session on week 2. You’ll be comparing your completed
sets to week 4
Page 19
.
.
.
r
.
g
)
g
g
fi
.
g
s
.
s
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Volume Dynamics
Straight Sets
Day 1
Day 2
Sets of 6
Sets of *4
Day 3
Sets of 10
Weeks 2 & 4
Ladders
3, 5, 8
AM
M
IN
G
Weeks 1 & 3
*2, 4, 6
4, 6, 10
*If appropriate, increase intensity on this day by moving up one kettlebell size*
GR
What about “additional work?
I get this questions a lot
PR
O
It’s funny... I encounter guys who are stressed for time... yet wanna do MORE? LOL. It’s cool though I get
it. When you’re getting stronger—and seeing the results in the mirror and how your shirts are tting
snug around your arms—it’s easy to want a little more
My rst answer is... DO NOTHING MORE. Instead, live your life
HE
C
Play with your kids, get outdoors—I mean that’s what you’re training, right?—and put some hustle behind
this muscle to quote the great George W. King (Rocky fans anyone, anyone?)
The purpose of your training is to give more to you than it takes away. To have more in the tank so you
can do more of what you love... NOT spend more time in a gym hittin’ the weights
AS
But if you DO insist on a little extra work, I recommend a program which contrasts The Russian Bear
(TRB) like Simple Muscle on pg. 22
The secret behind TRB is... it elevates growth hormone—through the nature of ballistic loading—while
simultaneously decreasing cortisol, so can you sleep better—allowing you to build muscle
N
G
Simple Muscle on the other hand... elevates testosterone—through the nature of the grind loading—and
is a nice compliment to what you’re getting in TRB. And if your goals is more muscle then it only makes
sense to run them together
RO
Here’s how I’d do it
Days 1, 3, 5: Simple Muscl
Days 2, 6: The Russian Bea
©
ST
Notice there’s only 2 days for TRB? This’s intentional for recovery. TRB is tough and will make you
tough as nails... but you gotta rest as the volume starts to climb in Simple Muscle. Don’t worry about
not completing all 3 sessions of TRB in the same week, just run the plan twice a week but following the
plan exact. E.g., day 1 of TRB on Tuesday, day 2 on Sat, day 3 the following Tuesday. So on and so forth
This’ll stretch it out longer than 4 weeks though. If you’re cool with that, then get after it.
Page 20
.
fi
.
.
.
.
.
”
.
.
r
e
.
:
fi
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Who Like Bonuses?
AM
M
IN
G
Years ago I decided to make a few amendments to KBWS and add a few more legendary programs to
take your strength, muscle, and endurance game to the next level... hope you’re cool with that? Check
out the video tutorial of Enter the Double Jerk here on the Ol’ tube channel of
you.
Enter the Double Kettlebell Jerk
(1A Faixa Preta)
GR
You’re about to learn the MOST “SINISTER” kettlebell exercise on the planet. An exercise I call “the
black belt of kettlebell lifts” - the double kettlebell jerk (DJK). It’s a high-end skill which will catapult
your strength, muscle, endurance, speed, power, agility, quickness and you guessed it… potential fat loss
to the next level. In short... you’ll be come a mutant of a man among men
In fact
PR
O
When I was preparing for the Pan American Jiu-Jitsu championship in 2012, 2013 and 2014 the double
jerk and double clean and jerk was all I did. I only lifted two days per week and was in the best
shape of my life. Not only was I in great shape—I was the most shredded and jacked I had ever
been, LOL (I think “Shripped”, [shredded and ripped] is the new term)
AS
• Day 1 - Strength enduranc
• Day 2 - Strength/Powe
• Day 3 - Enduranc
HE
C
But it was REAL strength... it gave me the strength and endurance to compete with guys 40-60 pounds
heavier than I. You now have in your hands, a sneak peek of what evolved into—the EXACT plan I ran
from 2012-2014 to prepare for Jiu-Jitsu competition at the highest level. I look forward to hearing
about your results! The training days are laid out in the following manner
Weeks 1 & 3 - Endurance Straight Set
N
G
Day 1: Sets of
Day 2: Sets of 4 (This day you use a pair of bells one size heavier
Day 3: Sets of
RO
Weeks 2 & 4 - Power Ladder
ST
Day 1: (3, 5, 8) Ladder
Day 2: (2, 4, 6) Ladders (This day use a pair of bells one size heavier
Day 2: (4, 5, 9) Ladder
**Set a timer for 15 minutes (10 if you have less time) and perform as many sets
©
or ladders possible. If you don’t like yourself, run ETDK as a long cycle 🤪 (one
clean after each jerk... i.e., the long cycle clean and jerk - THE BEST, AROUND!)
1 “The
black belt” in Portuguese.
Page 21
.
:
.
.
)
)
!
s
s
e
r
s
s
e
6
8
…
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Simple Muscle
AM
M
IN
G
Simple Muscle is a simple 4 week plan focused on building well, muscle—as simple as possible—using the
3 most effective exercises for putting on slabs of mass: press, squat, and deadlift
Pretty simple and straight forward. If you want to build hard-dense muscle, you MUST press, you MUST
squat, and you MUST deadlift, period (you can check out the SM video tutorial here).
The Layou
• Exercises: Double press, front squat, deadlif
• Protocol: Serial-Interval Circui
GR
• Goal: Put on slabs of muscle and GET JACKED
• Rest periods: Top of the minute (TOM)
• Kettlebells needed: A pair of bells you can strict press 15 time
PR
O
Weeks 1 & 3: 2 circuits each session
Weeks 2 & 4: 3 circuits each sessio
*A series of presses and a series of squats completes 1 circuit
Day 1 DPR x 4 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats
HE
C
FSQ x 4 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses
Finisher: 2 sets of 20 deadlifts with the same pair of bells.
Day 2 DPR x 6 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats
FSQ x 6 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses
AS
Finisher: 1 set of 20 deadlifts with the same pair of bells
Day 3: DPR x 8 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats
N
G
FSQ x 8 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses
Finisher: 3 sets of 20 deadlifts with the same pair of bells
RO
A Note on Nutritio
If you’re trying to put on muscle, you NEED TO EAT quality and the right quantity of foods! I
recommend planning your carbs around your training sessions
ST
Eat 45% of your BW in grams of carbs. Preferably in “glucose form”: Gummy bears, fruity pebbles,
Gatorade, Jello, etc
©
Then disperse the rest across 2-3 other meals. For these meals I recommend rice (any kind), potatoes
(any kind), and oatmeal. Pretty simple
Enjoy
Page 22
)
)
)
)
)
)
.
.
.
*
s
.
!
t
.
.
n
t
n
…
t
!
:
:
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Simpler Muscle
AM
M
IN
G
Simpler Muscle (SRM) is well... more simple as you only need one kettlebell for this cycle but the results
are the same... MUSCLE. You can consider this a more sophisticated protocol in terms of the layout. But
the exercise selection is as simple as it gets
The Layou
GR
One key difference compared to Simple Muscle is, SRM leverages speed and power to trigger a
hypertrophic (muscle building) response by in uencing the release of growth hormone (GH). To put it
“simple” (see what I did there)... Simple Muscle boosts testosterone by nature of the “grind” exercises
and Simpler Muscle boosts GH by nature of the ballistic loading. And when ran back to back... you have
a simple recipe for a more muscular physique, elevated con dence in how you show up to your day,
and the ability to live life on your terms. Check out the SRM training tutorial here.
• Exercises: Overspeed 1H/2H swings, 2Viking Push-press, Overspeed Snatch, and Power Push-u
• Protocol: 2 Exercise Serial-Interval Circui
PR
O
• Goal: Building of new Mitochondria, endurance, and muscle-buildin
• Tempo: MAX effor
• Rest periods between sets: Work to rest ratio of 1:
• Rest periods between series/circuits: Top of the minute plus 1-2 minutes (TOM+
HE
C
• Kettlebells needed: *One kettlebell you can maintain max speed and powe
Wks 1 & 3: Overspeed 1H/2H Swing (hinge), Viking Push-Press (press
Day 1 SW x 5, 5, 5 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start VPP
AS
VPP x 3, 3, 3 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
Day 2 VPP x 4, 4, 4 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start SW
SW x 6, 6, 6 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
N
G
Day 3 SW x 7, 7, 7 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start VPP
VPP x 5, 5, 5 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
RO
Wks 2 & 4: Overspeed Snatch (hinge), Power Push-Up (press
Day 1 PP x 10, 10, 10 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start snatches
ST
SN x 3, 3, 3 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
Day 2 SN x 4, 4, 4 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start PPs
PP x 10, 10, 10 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
©
Day 3 PP x 10, 10, 10 (rest 30 sec after each set. After 3rd set, rest TOM+1, then start snatches
2
SN x 5, 5, 5 (rest 30 sec after each set. After 3rd set, rest TOM+2, then restart circuit
Start the Viking Push-press by snatching the bell overhead rst… then proceed with the prescribed number of VPP’s.
Page 23
)
p
)
)
)
)
)
)
)
)
)
)
)
)
)
)
r
g
fi
3
fl
.
t
fi
t
t
:
:
:
:
:
:
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Number of Circuits Per Session
AM
M
IN
G
Volume Dynamics by the Wee
*Each session you’ll complete a series of hinges and a series of presses.
Completion of both completes one “circuit”. One circuit = 7 minutes.
Day 1
Day 2
1
2
3
2
2
3
3
3
3
4
3
4
Day 3
4
4
4
5
GR
Week
Avg. session = 23 minutes
PR
O
*A Note On choosing your kettlebell siz
If you only have one kettlebell and no other choices... forget what I’m about to say and go with what ya
got. On the other hand... if you have a few kettlebells at your disposal... listen up
HE
C
The focus of this plan is max speed and power throughout each set, series, and circuit. At no point
should you be “grinding out” any reps. I can’t stress this enough
If you want to build muscle following this simpler approach... chose one kettlebell you can maintain max
speed and power throughout the set, series, and circuit. Leave your ego at the door
Finding your bell size for SRM Protoco
AS
As speed slows down... power goes out the window. Experience and research has shown... you can
maintain max speed and power for the duration of a set with a kettlebell approx 20-30% of your body
weight
200*.2 = 20k
RO
200*.25 = 24k
N
G
E.g., using a 200 pound dude to establish intensity (kettlebell size
200*.30 = 28k
ST
Depending on the exercise... your intensity zone may vary. E.g., for Overspeed 2H swings you’ll
probably use 30% of BW. For Overspeed 1H swings, snatches, and VPP’s... you’ll probably use 20-25%
BW
©
Use your best judgement and choose the appropriate intensity zone which allows you to maintain max
speed and power depending on the exercises for each set, series, and circuit
Enjoy
Page 24
.
)
.
.
.
e
k
l
g
g
g
!
.
.
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Closing Thought
AM
M
IN
G
It’s truly possible to get in an effective workout in less than 30 minutes—even if you think “you don’t
have time". This is made possible by the power and effectiveness of the mighty kettlebell and of course
expert programming 😉
Speaking of workouts—do you know this difference between a “workout” and a “program”?
A workout is simply what the word entails, you’re “working yourself out”. The sole purpose of a
workout is to burn calories—that’s it!
And there is absolutely nothing wrong with a workout. Workouts are great when you need to “blow
off some steam”, let out some frustration, and say to yourself, “At least I did something.
GR
It truly is “iron therapy”.
A program on the other hand—has a purpose, a goal, and ends with a result.
PR
O
Like
• Achieving your rst pull-u
• Lifting “X” amount of weight
HE
C
• Losing 3 pounds per week, etc… (more on that here
• Learn how to balance your training to improve how you show up as a man
Programs are more structured than workouts but—are tough to stick with if you can’t fully commit
because of a busy travel schedule as an example. That’s where workouts come in handy.
The best part of KBWS is they are workouts structured as programs!
Pretty neat, eh?
N
G
AS
You’re getting the best of both worlds. You can follow them from start to nish and see fantastic results
like: better strength, improved endurance, a more muscular body, and even fat loss (if you play your
cards right). Or you can simply pick one of your favorite days from one of the programs at random and
use it as a workout.
RO
On the next page I’ve listed some additional resources to help you get the most out of KBWS and any
of my other programs and courses
ST
Thanks for your trust and for grabbing a copy of
Kettlebell Workout Snacks
In Strength
©
🥋 Hec G.
P.S. – I’d love to hear your results after each workout AKA: Program ;
Feel free to leave a review here: www.strongashec.com/program-review
Page 25
”
.
fi
)
)
s
!
.
p
.
fi
,
:
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.
Additional Resources
AM
M
IN
G
to help you progress at rapid-speed, hulk-smash your goals—faster,
and live a more balanced & ful lled life… on your terms!
More Results-Getting (I think that’s a word) FREE eBooks
• Deadlift Blueprint: How to build a bigger deadlift without a belt, assistance exercises, straps
or wraps… i.e., WITHOUT training like a powerlifter.
• 5 Steps to Better Mobility—a 5 step guide to improve your mobility & exibility so you
train more often without waking up feeling like you’ve been hit by a semi, live life on your terms
and to its fullest
GR
• FREE 6 Month Training Cycle: How to use KBWS to build out your very own 6 month
cycle to get in the best shape of your life by boosting your strength, better endurance, and a more
muscular body… so you can show up better & lead your family the way you were called to
My YouTube Channel
PR
O
• Movement Monday—I cover a new mobility exercise each week to help you improve the
quality of how you move to improve your performance and maximize your results
• Technique of the Week—Each week I will take you through a new series of techniques to
improve your strength and pro ciency in the kettlebell and barbell skills
HE
C
• Workout of the Week—A weekly, progressive "workout series" to help you get in great
shape without slaving to a gym… so you can have more time for your family, and yourself
My Private Facebook Community
A "Gang of Better Men" group of like minded men where you can:
AS
• Share your thoughts on the 5 elements of a strongman: strong in mind, body, emotion, spirit, and
community
N
G
• Post technique videos and have them reviewed by me and my colleagues
• Access to LIVE training, Q&A’s, and tutorials to maximize your results and get to where you need
to be—FASTER! And more
More Results-Getting Programs and Course
RO
If you LOVED this eBook… you’re gonna lust over my other programs and courses. Here are a few of
our subscribers favorites
ST
1. Swing STRONG!: become “unbreakable" for life in 30 minutes or less per day with the two
most ef cient exercises on the planet (the swing and getup)!
©
2. Snatch Blueprint: An easy-to-follow, time-saving e-course to transform your body, strength,
endurance, and life with ONLY 1 EXERCISE in less than 2 hours per week
3. Double Kettlebell Manifesto: My best double kettlebell programs expertly-crafted to get
you in ridiculous shape and maximize your fat loss potential in 33.5 minutes per week… so you
can live a badass, more ful lled life—on your terms!
Page 26
.
.
s
.
fl
.
.
:
.
!
:
fi
fi
…
:
fi
:
.
.
fi
© 2020 Strong As Hec Programming, Inc – All Rights Reserved.