KETTLEBELLS STRONGFIRST
MINIMALIST KETTLEBELL TRAINING FOR
MAXIMAL RETURNS ON THE MAT
BY PAVEL TSATSOULINE
KETTLEBELLS STRONGFIRST
MINIMALIST KETTLEBELL TRAINING FOR
MAXIMAL RESULTS ON THE MAT
BY PAVEL TSATSOULINE
Basic training principles and key points…………………………………………………….2
Always loaded: kettlebell safety……………………………………………………………..6
Beginner practice (swing, get-up, goblet squat)…………………………………………..8
Beginner to intermediate training (swing, get-up, goblet squat)……………………..10
The next step………………………………………………………………………………….13
Intermediate training (single kettlebell clean & jerk)…………………………………..16
Advanced training (double kettlebell clean & jerk)……………………………………..18
Pre-competition training (intermediate and advanced)……………………………….20
FAQ……………………………………………………………………………………………..22
About the author……………………………………………………………………………..24
About StrongFirst…………………………………………………………………………….24
© MMXX Power by Pavel, Inc. You may not publish, reprint, or distribute any material from this work without the express written consent by
Power by Pavel, Inc. This text has been licensed to StrongFirst, Inc. for the Kettlebells StrongFirst course published by Fanatic LLC.
StrongFirst® and the shield are registered trademarks of StrongFirst, Inc.
DISCLAIMER
The author and publisher of this course, employees of Power by Pavel, Inc., StrongFirst, Inc., Fanatic LLC and their affiliates, associates, agents,
and representatives are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in
this material. The activities may be too strenuous or dangerous for some people. Viewers and readers should always consult a physician before
engaging in them.
1
Basic Training Principles and Key Points
1. General before specific
General physical preparation (GPP) includes exercises not similar to one’s sport that carry over
to a wide range of activities—including the sport.
The barbell back squat is an example of an effective GPP exercise; it will improve the
performance in most sports. In contrast, doing machine leg extensions will make you better
only at the leg extensions.
Special physical preparation (SPP) is synonymous with “sport specific” exercises. SPP is
subdivided into SPP 2 (highly specific) and SPP 1 (the grey area between GPP and SPP 2).
For BJJ, an explosive lunge against a rubber band simulating a takedown is SPP 2. A half get-up is
SPP 1. A full get-up is GPP.
An athlete who forgoes GPP and does only SPP experiences quick gains—then hits the wall.
Every grappler needs GPP and SPP—the focus of our video. You do not need SPP 2 until you
become an advanced competitor. Your mat time will take care of your sport specific
preparation.
To make this video we combined our expertise at general strength preparation with the mat
knowledge of experienced BJJ practitioners among StrongFirst certified instructors and friends
of StrongFirst.1
I would like to thank these gentlemen for their valuable suggestions: Carl Agnelli, Steve
Baccari, Alexei Bordas, Tony Gracia, Hector Gutierrez, Marty Gutowski, Jason Henderson, Dr.
Ricardo Nieves, Mike Perry, Dr. Prentiss Rhodes, John Spezzano, Mike Torres.
1
Thanks to my colleague Pavel Macek for his feedback on programming. Special thanks to
StrongFirst Director of Education Brett Jones for doing heavy lifting in every aspect of preparing
this video.
2
2. Why kettlebells
There are many training tools and modalities that you can use to achieve elite levels of general
physical preparedness. But kettlebells make the journey much straighter:
ü Unparalleled efficiency. The three “whales” of kettlebell exercises upon which this
program is built—swings, get-ups, and C&Js—have an unmatched record of performance
carryover to a wide range of sports, from ultra-endurance events to combat sports to
powerlifting. This is what insiders call “what-the-hell effects.” You would have to do a much
greater number of exercises without kettlebells to replicate the same effects.
ü Develop power, strength, and conditioning at the same time. Other modalities
claim to do it—but there are always strings attached. E.g., repetition barbell lifts will mangle
your joints worse than a black belt. Bodyweight training has many benefits but preparing
your posterior chain for a confrontation is not one of them.
ü All-terrain strength. Getting strong in one direction may be enough for lifters, but not
for grapplers. Tame a rebellious kettlebell in 3D—and see the difference on the mat.
ü A steep learning curve. It takes years to master a barbell clean or jerk—even under
expert coaching. Kettlebells offer a DIY alternative for people who have better things to
do—such as getting more mat time.
ü A perfect fit for BJJ strength… The swing is all about “hips and grips”—as Carl Agnelli
puts it—just like grappling. The get-up is about not to letting anyone hold you down. The
C&J is about taking punishment and dishing it out.
ü …and a balance against the BJJ posture. Mark Reifkind insists: “Do not live your
sport’s posture.” Your grappling career will be short and painful if you go through life
hunched over. Kettlebell swings and cleans work magic for the posterior chain—without
the complexity and the stiffness that accompany barbell lifts.
ü Cycling tension and relaxation. Demanded by fighting. Taught by kettlebells.
ü Ergonomic perfection. You cannot swing a barbell between your legs, but the kettlebell’s
compact design allows you to load your hips ballistically at high speed. Its offset center of
gravity enables unparalleled shoulder mobility and stability.
ü Resilience. The get-up has a legendary reputation for bullet-proofing the shoulders. The
swing will unload your overworked lower back by putting your glutes to work. The cleanand-jerk fortifies the entire body for rough play. Mike Perry adds that many kettlebell
exercises train one “to maintain postural integrity as fatigue sets in. A posture breakdown in
BJJ will result in a lackluster performance.”
ü Replace an entire gym with several kettlebells. This is where StrongFirst’s
programming comes in, “simple and sinister.”
3
3. Strength is the master quality
Because he can defeat a lifter unskilled at fighting, a fighter tends to not give strength its due.
True, no amount of strength and conditioning will compensate for a lack of skill. But when two
equally skilled fighters meet, the stronger one shall prevail.
Prof. Leonid Matveyev stated: “Strength is the foundation for development of the rest of the
physical qualities.” Specifically for fighters who obsess with high reps, Steve Baccari added:
“Don’t worry about strength endurance; you have no strength to endure.”
Until one becomes “entry-level strong,” e.g., an average size man doing competent get-ups and
one-arm swings with a 100-pound kettlebell, no priority other than strength can be justified for
a healthy athlete.
Thus, StrongFirst programming is heavily biased towards strength.
4. Strength, endurance, and other physical qualities are skills
Changes that take place within your body are secondary to your skill to use that body.
Approach your kettlebell training and all S&C as a practice, not a mindless “workout.”
5. Lift heavy, not hard
Amateurs go for the “burn” and failure with a light weight and high reps. Strength pros go
heavier—but always stop with a few reps left in the bank. For example, the former would take
a 20RM weight and eke it out twenty times; the latter would lift a 6RM weight three times.
The most reliable method of getting strong is lifting heavier but stopping earlier than you are
accustomed to.
6. Aerobic endurance is superior to lactic acid tolerance
Enter “strength aerobics”
Research on Russian wrestlers has revealed that after matches the winners exhibit lower levels
of lactic acid in the blood than the losers. Wrestlers who place in the top three are better
aerobically prepared than those who do not. Thus, “metcons” are not the answer.
But traditional aerobic training like jogging is not enough for high intensity combat sports. What
you need is Russian anti-glycolytic training (AGT). Sometimes we call it “strength aerobics.”
To design an AGT training session, take a typical “metcon” and “fix” it as follows:
4
§
§
§
§
Lose the baby weights and pick up something respectable.
Cut the reps to five and even fewer.
Go longer—20-30min for starters; twice as long once you are experienced.
Adjust the rest periods so you can pass the talk test—able to speak in short
sentences—before each set.
An anti-glycolytic training session looks and feels like heavy labor—as opposed to the desperate
scrambling of a hunted animal in a “metcon.”
In addition to developing ruthless endurance, AGT builds strength and power. All that without
trashing the athlete physically and mentally.
AGT was implemented by Russian national judo and sambo teams with spectacular success.
7. Understand the difference between training and peaking
Long term training demands a significant volume of quality training done at a moderate intensity.
It is a myth that you should go all out every time you train. Top powerlifters only max twice a
year—at the Nationals and the Worlds. Top kettlebell lifters usually stay around 80% of their
max reps and even lower. Most of your training should be described as “comfortably hard.”
Regardless of the intensity definition—a percentage of 1RM, max possible reps, max heart rate,
or the rate of perceived exertion—the optimum is usually found in the 70-80% range.
Higher intensity belongs during peaking. When strength athletes up the weight and endurance
athletes suck wind and go for the “burn” in the weeks leading up to the competition, they
temporarily mobilize their bodies and minds to dig deeper into their reserves.
The key word is “temporarily.” Peaking leads to quick but unstable performance gains; by
definition, a peak cannot be sustained. Recall the days then when you worked up to your max
single in the bench press every week. You added weight for several weeks—and then crashed.
There is a corollary to this. When you are training to make long term gains, your performance
must improve without an increase in the rate of perceived exertion. If today you did more reps
or lifted more weight than last week, but at a greater effort, either you are peaking, or your
program is not working.
8. Variety is overrated.
Amateurs have been brainwashed by the pop fitness industry that they need to constantly
change exercises to keep making progress. In contrast, the pros in the iron sports—
powerlifting, Olympic weightlifting, kettlebell lifting—keep plugging away at the same handful of
key lifts decade after decade and keep getting stronger. Russian coaches call this the principle of
continuity of the training process. Say good-bye to entertainment masquerading as training and say
hello to strength.
5
Always Loaded:
Kettlebell Safety
1. Get a medical clearance.
2. Always be aware of your surroundings.
Find a training area with a non-slippery surface. It must be clear of objects you might trip
over (including kettlebells). There must be no people or animals in a radius where you
could injure them.
3. Train barefoot or wear shoes with a flat, thin sole and room for the toes to
spread.
4. Never contest for space with a kettlebell.
Don’t try to save a rep that has gone wrong. Guide the kettlebell to fall harmlessly and
move out of the way if necessary. And remember that “quick feet are happy feet.”
5. Practice all safety measures at all times.
Respect every movement, even the easiest one. Always use perfect form picking up and
setting down a kettlebell. The set is not over until the bell is safely parked.
6. Focus on quality, not quantity.
Top sports physical therapist Gray Cook stresses that your motor control goes south as
you fatigue and “the body will always sacrifice quality.”
Mind the StrongFirst “Stop Signs!”
Stop a set at the first sign of any of following—and preferably before:
1)
2)
3)
4)
5)
Rep speed slows down.
Tempo drops (pauses between reps—if applicable—increase).
Technique changes in any way.
Rate of perceived exertion (RPE) exceeds 8 on the 1-10 scale.
You are gasping for air.
Adjust your reps and rest periods to make sure that none of the above happens, even on
heavy days.
6
7. Keep moving once your heart rate is high.
Walk, do “fast and loose” drills.
8. Do not put your spine into flexion during or after training.
Forward-bending stretches and slouching after training, harmless as these seem, could injure
your back.
Unless counter-indicated, back-bending stretches are recommended following training.
9. Build up the training load gradually using common sense and listen to your
body.
10. Instruction cannot cover all contingencies and there is no substitute for good
judgment.
Treat your kettlebell as if it is always loaded.
Hand Care
•
Get quality kettlebells with smooth handles.
•
Gradually build up your swings and cleans training volume.
•
Do not abuse chalk—a little is good; a lot may make the skin tear.
•
Do not overgrip the bell in swings. Hook the handle with your fingers and try not to pinch
the callusses at the bases of the fingers. As you get more skilled, you will find ways to rest
the grip in certain phases of the swing and regrip on the fly.
•
Moisturize your mitts before going to bed, hopefully with something manly like
Cornhuskers Lotion.
•
Do not let calluses get thick. At night, soak them in hot water and scrape them with pumice
stone. Do not scrape too thin though, just enough to get rid of the protruding parts that
are likely to get pinched. Then do that “moisturizing” thing.
•
If it feels like a callus or blister is about to go, stop to swing another day.
•
If you do get a blister, look up how to properly take care of it.
7
Beginner Practice
(Swing, Get-up, Goblet Squat)
At StrongFirst, we view strength, endurance, power, and other athletic qualities as skills.
Accordingly, we approach our training as a “practice,” not a “workout.” It will pay to acquire
this mindset from the start.
Our video will teach you the progressions toward the classic technique in the swing and the
get-up. Practice these skills almost daily. Do not worry about getting a pump, a burn, or a
sweat. Set aside 20 to 30 minutes and practice—as you would rehearse playing a musical
instrument, fully absorbed in the task and committed to getting better rather than doing time
and marking off a certain number of reps.
Do the following practice almost every day. After a warm-up of choice, do 3 sets of 3-5 reps of
goblet squats. The weight you are about to use for swings is about right.
Then dedicate 10 to 15 minutes to swings and as many to get-ups. There are no weight or rep
goals to hit, only technical perfection. Evaluate your performance as one would in gymnastics—
on skill and style alone.
But do not go to the other extreme of assuming that the weight does not matter. Start light,
but rapidly progress to the kettlebells you would describe as “medium.” Weights that are too
light do not offer enough feedback for quality learning.
Swings
Get-ups
Suggested starting weights
Average
Strong
Average strength
strength lady
lady
gentleman
12kg
16kg
16kg
8kg
12kg
16kg
Strong
gentleman
24kg
24kg
Generally, we recommend that women progress in 4kg/9lb increments and men in 8kg/18lb.
There are many reasons for such large jumps, both pragmatic and scientific.
8
Approximate kilograms to pounds
conversion for the classic kettlebell sizes
kg
lb
8
18
12
26
16
35
20
44
24
53
32
70
40
88
48
106
For your 10-15min of swing practice perform sets of five to 10 reps—and do not hesitate to
park the bell sooner if you think your form is about to go.
In the beginning, do only two-arm swings. Once you feel competent, mix in one-arm and handto-hand versions.
Swings and get-ups are demanding on the grip, so use chalk.
Get-ups are limited to singles.2 If your get-ups start to get shaky, do partial reps—stop at the
stage of the lift where you still feel safe and in control. As with swings, practice for 10-15min.
Do not rush. “Explore the movements,” teaches Dan John.
Walk around between your sets and shake the muscle tension off with “fast and loose” drills.
Actively rest until your breathing is almost back down to normal. This applies to all drills,
including your warm-ups.
It is a good idea to do finger extensions against a rubber band while walking around between
sets. This accelerates the gripping muscles’ recovery while helping keep your elbows healthy.
Use a rubber band holding a bundle of broccoli together or buy specialized bands from
IronMind.com. Open the fingers against the resistance. Do not bother counting reps counting
reps or pushing hard.
Once you feel competent in both swings and get-ups, you are ready for the beginner to
intermediate plan.
2
A “single” is what lifters call a set of one rep.
9
Beginner to Intermediate Training
(Swing, Get-up, Goblet Squat)
Train three times a week, on Mondays, Wednesdays, and Fridays.
1. Warm-up of choice
2. Goblet squat—same load as in the beginner practice: 3 sets of 3-5 reps with the weight you
are about to swing. Treat this drill as a stretch.
3. Swing
•
Select a kettlebell you can very powerfully swing for at least two sets of 10 per arm with 2min
of rest between them: 10 left—2min—10 right—2min—10 left—2min—10 right.
•
With the above kettlebell do sets of 5 one-arm swings on the minute (OTM), alternating arms.
To be clear: when the clock reads 0min—5 left, 1min—5 right, 2min—5 left, etc.
•
Wednesday is your heavy day. Carry on until you have failed the talk test (could not speak in
short sentences right before the next set).
•
Wednesday is the heavy day, Friday is the medium day, and Monday is the light day.
Swing with one arm on Wednesdays and Fridays, with two arms on Mondays. The weight of the
kettlebell and the number of sets remain the same.
The heavy day is for making gains. The medium day is for solidifying them. The light day helps
you recover before the next heavy day advance.
That means that on the heavy day, Wednesday, you break new ground: a maximal number of
sets of one-arm swings while passing the talk test. On Friday you repeat what you did on
Wednesday. Since this is your second time around, it should be easier, hence we call this day
“medium.” On Monday you repeat the same number of sets but with two-arm swings. Since
they are much easier than one-arm swings, this is your “light” day. Emphasize speed!
To be clear:
10
Week
1
Monday
Light Day:
Speed!
…
2
Wednesday
Heavy Day:
Advance
One-arm swings,
“X” sets
One-arm swings,
“Y” sets
One-arm swings,
“Z” sets
…
Friday
Medium Day:
Hold Your Ground
One-arm swings,
“X” sets
One-arm swings,
“Y” sets
One-arm swings,
“Z” sets
…
Two-arm swings,
“X” sets
3
Two-arm swings,
“Y” sets
4
Two-arm swings,
“Z” sets
“X,” ”Y,” and “Z” represent the number of sets of 5 reps OTM you were able to perform
before failing the talk test on a given Wednesday.
•
Stay with this progression until you are up to 20min (100 swings total, the sum of both arms).
•
Switch to sets of 5 every 30sec and keep going until you fail the talk test. Carry on until
whichever comes first: you hit 20min (200 swings total) or, more likely, your progress stalls for
two weeks in a row.
•
Then start over with 5 swings OTM with a heavier kettlebell (+4kg for women, +8kg for men).
Under no circumstances add reps or sets or compress the rest periods!
If you think it is too easy, just add power.
4. Get-up
•
For get-ups use three kettlebell sizes:
§
“M”—the main or medium weight that allows you to do perfect single reps (“singles”)
without struggle.
§
“L”—light. Make exaggerated pauses at different transition points. You may add shoulder
rotations. Or presses at different stages.
§
“H”—heavy. Partial reps, e.g., “to the elbow” or “to the hand.”
Assign the above as follows: Monday—light, Wednesday—heavy, Friday—medium.
Upgrade to heavier kettlebells whenever comfortable. If you do not feel up to 4 and 8kg jumps
(women and men, respectively), it is okay to halve the weight increase to 2 and 4kg.
Mix two weights when you are making a gradual transition.
11
Do only singles with light and medium weights. With heavy partial get-ups do sets of 1-3 reps.
•
Get-up practice is not timed. Go at your own pace and make sure to pass the talk test before
the next set on the other side. To clarify: do a rep on the left, stand up, walk around until you
can pass the talk test, then get down and do a rep on the right, etc.
Carry on as long as you can maintain perfect technique and you have the time (up to 15min for
gireviks and girevichkas3 just past the beginner stage, 30min for intermediates, and 60min for
advanced athletes).
The Weight Targets
SWING
Men
No longer a beginner: 30% bodyweight (BW) for 20 sets of 5 one-arm swings with the talk test
in 20min
Intermediate: 40% BW for 20 sets of 5 one-arm swings with the talk test in 20min
Advanced: 50% BW for 40 sets of 5 one-arm swings with the talk test in 40min
Women
Same as men but no more than 32kg/70lb
GET-UP, heavy day partial get-up to the elbow
Men
No longer a beginner: 30% BW
Intermediate: 40% BW
Advanced: 50% BW
Do not allow your medium day weight lag behind your heavy day weight by more than 8kg.
Women
Same as men but no more than 28kg/62lb
Do not allow your medium day weight lag behind your heavy day weight by more than 4kg.
Girevik—a male kettlebell lifter in Russian. Girevichka is a female kettlebell lifter. Girya is a
kettlebell.
3
12
The Next Step
Once you own the above intermediate weights, you have a decision to make. Stay with swings
and get-ups or move on to cleans and jerks. You cannot go wrong either way.
If you stay with swings and get-ups
Make the following changes in your schedule.
§
Keep training 3 times a week—but instead of training the swing and the get-up in the same
session, train them on alternate days: Mon—SW, Wed—GU, Fri—SW, Mon—GU, etc.
Mondays, Wednesdays, and Fridays remain the light, heavy, and medium days, respectively.
Week
1
2
Monday
GU light
SW light
Wednesday
SW heavy
GU heavy
Friday
GU medium
SW medium
Monday
GU light: light weight,
added pauses or
presses
SW light: two-arm
swings for the same
number of sets as last
Wednesday
Wednesday
SW heavy: go until
failing the talk test
Friday
GU medium: medium
weight, standard
get-up
SW medium: onearm swings for the
same number of sets
as last Wednesday
To be exact:
Week
1
2
GU heavy: heavy
weight, partial get-ups
§
For the get-up, the instructions remain the same—with the exception of the reduced
frequency and a greater, 30-60min, maximal duration.
§
For the swing, the only changes are in the target times: for the sets of 5 reps OTM it is
40min when you have just switched to the new schedule and 60min after a year of training.
There is no target time for 5 reps every 30sec; stay with this load until the progress stops
for two heavy training sessions in a row.
§
Do goblet squats before both swing and get-up sessions.
13
If you move on to cleans and jerks
Before starting the following plan, spend a couple of months practicing the C&J progression
with a single kettlebell: cleans, front squats, two types of push presses, and, finally, jerks.
Carry on your swing and get-up training as usual. On alternate days dedicate 20-30min to an
easy but focused practice of the above drill. Sets of 3-5 reps with a weight you would consider
“medium.”
Walk around between your sets and shake off tension with “fast and loose” drills. Actively rest
until your breathing is almost back down to normal—even more recovered than demanded by
the talk test.
Early on, on a given day your practice might look like this:
1.
2.
3.
4.
5.
6.
7.
Warm-up of choice
Clean—3 sets of 5 reps per arm
Rib grab and “Brettzel”
Long push press—3 sets of 3 reps per arm
Clean—2 sets of 5 reps per arm
Push press—5 sets of 3 reps per arm
Stretch and cool-down—or start your grappling practice
The exact exercises, their order, sets and reps are just examples.
Here is another example for when you have the push presses figured out and are learning the
jerk:
1.
2.
3.
4.
5.
6.
7.
8.
Warm-up of choice
Clean—2 sets of 5 reps per arm
“Brettzel” and pullup bar stretches
Long push press—1 set of 3 reps per arm
Push press—1 set of 3 reps per arm
Jerk—5 sets of 3 reps per arm
Long cycle— 5 sets of 3 reps per arm
Stretch and cool-down—or start your grappling practice
This is a “practice,” not a “workout.”
Once you feel confident in your technique, start the following plan.
14
How to test your C&Js and select the optimal weights
The Kettlebells StrongFirst C&J plans prescribe the weights using the repetition maximum (RM)—
the number of perfect reps you can do if you go all out during a test.
Here is how to establish your 6-12RM in the single kettlebell long cycle C&J.
After a warm-up do an easy set of six reps (C+J+C+J+C+J+C+J+C+J+C+J) with a light
kettlebell with your weaker arm. Walk around and in a few minutes and repeat with the
stronger arm. After your breathing has fully recovered—beyond the talk test—repeat the
procedure with a heavier kettlebell.
Keep going up in weight until six reps are challenging. If you can do more, keep going—as long
as you do not compromise the quality. Do as many perfect reps as possible and stop. This
number is your “repetition maximum” with the given weight. See examples below.
You have been practicing with sets of 3-5 reps with the weight that feels “medium” to you,
24kg. After a warm-up do C&J 24kg x 6 with your left (you are right-handed). As expected, it
feels solid. Walk around for a few minutes and repeat the set with your right.
After resting long enough for your breathing to completely come back to normal, take on the
next available kettlebell, 28kg. You do six reps with your left and they feel a little challenging.
You keep going. After rep eleven you know that your next repetition is not going to be perfect,
so you stop. You have just lifted 28kg x 11RM. Ths is the correct kettlebell for your single arm
cleans and jerks.
Another example. You started as above—but you do not have a 28kg kettlebell; the next one
up from 24kg is 32kg.
You have started cleaning and jerking it. The first three reps are challenging but solid. The
fourth one is shaky. Set the kettlebell down and write down your repetition maximum with this
weight: 32kg x 3RM. This is too heavy for the training plans but it is good baseline for the
future.
Go back to 24kg and go all out. You manage fifteen perfect reps, 24kg x 15RM. This is a little
lighter than the recommended 6-12RM range, but it will still work. Start the plan with this
kettlebell.
Note that some of the following plans prescribe long cycle C&Js (alternating reps of cleans and
jerks in a single set) while others feature cleans done separately from jerks on different days. In
both cases use the weights identified by testing the long cycle—not cleans and jerks individually.
The double LCC&J repetition maximums are tested in the same manner.
15
Intermediate Training
(Single Kettlebell Clean & Jerk)
Alternate periods of the long cycle (plan A) and of jerks and cleans done separately (plan B).
Plan A
•
Train twice a week, on Mondays and Thursdays.
•
Train the single kettlebell LCC&J with your weaker arm’s 6-12RM. Do a set every 30sec:
left on the top of the minute and right 30sec into it.
•
Start with single reps (1C+1J). Carry on until you cannot pass the talk test right before the
next set. Your performance will fluctuate from day to day; do not be concerned and do not
try to “beat” your best result. You no longer need to stay with the same number of sets for
several sessions; let them fluctuate.
•
When you make it to 30min—30 sets per arm—the next training day add a second clean to
each set (C+J+C). When you make it to 30min with an extra clean, next training day add a
second jerk (C+J+C+J).
Use the same two-step procedure (+clean, then +jerk) until you either reach three LCC&J
repetitions every 30sec for 30min (180 cleans and 180 jerks as a sum of both arms) or your
progress stalls. Then retest your RM and switch to Plan B.
C-J
C-J-C
C-J-C-J
C-J-C-J-C
C-J-C-J-C-J
•
Every fourth week deload by going down a kettlebell size (-4kg per kettlebell for women, 8kg for men)—while maintaining the rest of the load parameters of the last training session.
Explode!
•
Practice the mobility drills so you can eventually do double kettlebell jerks: rib grabs,
“Brettzels,” etc.
16
Plan B
•
Now you will be training single kettlebell cleans and jerks on separate days. Train cleans on
Mondays and jerks on Thursdays.
•
Use 6-12RM of your weaker arm LC for both exercises.
•
Do sets every 30sec, alternating arms. You must pass the talk test before every set. If you
have failed the talk test, you are done for the day.
•
Start with sets of 3 reps. Build up to 30min (180 total reps, the sum of both arms). Then
switch to sets of 4 reps and build up to 30min (240 total reps, the sum of both arms).
Finally, sets of 5 reps up to 30min (300 total reps, the sum of both arms).
•
Allow the two exercises to progress at their own rate. When the progress in one of the
exercises stalls, retest your LC RM and switch back to plan A.
•
Every fourth week deload in the same manner as in Plan A (lighter kettlebells, same volume
and density). Do the same if you are feeling very tired on any given Monday or Thursday.
•
Keep practicing the mobility drills to safely and strongly lock out two kettlebells overhead.
Don’t Forget Your Get-Ups
“Get-ups are like veggies, I feel there should be a serving every day,” states Hector Gutierrez.
Include some get-ups into your warm-ups or your BJJ practice.
The Single Kettlebell C&J Weight Targets
Eventually, your goal is to make these weights your working weights for plans A and B:
Men—40% BW
Women—30% BW (but no more than 24kg/53lb)
When you own the above weights and have developed the overhead mobility and stability
demanded by double kettlebell jerks, proceed to the advanced training in the next section. If
you have the strength but not the mobility, carry on with a single kettlebell and advance heavier
than the above targets. You may also switch to double cleans while sticking with single jerks
and long cycles.
A word to the ladies. If you are unable to do double jerks without impact to your breasts, you
should stay with single kettlebell jerks as well.
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Advanced Training
(Double Kettlebell Clean & Jerk)
The advanced training template differs from the intermediate one in only two details:
§
§
Cleans and jerks are done with two kettlebells, not one.
A set is done every minute.
Plan 2A
•
Train the double long cycle clean-and-jerk twice a week, on Mondays and Thursdays.
•
Train the LC with your 6-12RM. Start with a single rep (1C+1J) on the minute. Carry on
until you cannot pass the talk test right before the next set. Your performance will fluctuate
from day to day; do not be concerned and do not try to “beat” your best result.
•
Add a rep of one exercise once you have reached 30min:
C-J
C-J-C
C-J-C-J
C-J-C-J-C
C-J-C-J-C-J
Use the same two-step procedure (+ clean, then + jerk) until you either reach three LCC&J
repetitions every minute (90 reps of each) or your progress stalls. Then retest your RM and
switch to Plan 2B.
•
Every fourth week deload by going down a kettlebell size (-4kg per kettlebell for women, 8kg for men)—while maintaining the rest of the load parameters of the last training session.
Explode!
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Plan 2B
•
Train double cleans and jerks on separate days. Train cleans on Mondays and jerks on
Thursdays.
•
Use 6-12RM of your LC for both exercises.
•
Do sets OTM. You must keep passing the talk test before the next set. Once you have
failed the talk test, you are done for the day.
•
Start with sets of 3 reps. Build up to 30min (90 total reps). Then switch to sets of 4. Again
build up to 30min (120 total reps). Finally, switch to sets of 5 reps and work up to 30min
(150 total reps).
•
Allow the two exercises to progress at their own rate. When the progress in one of the
exercises stalls, retest your LC RM and switch back to plan 2A.
•
Every fourth week deload in the same manner as in Plan 2A (lighter kettlebells, same
volume and density). Do the same if you are feeling very tired on any given Monday or
Thursday.
The C&J Weight Targets
The following weights are to become your working weights for plans 2A and 2B.
Men—80% BW in the double kettlebell long cycle
Women—40% BW (but no more than 28kg/62lb) in the single4 kettlebell long cycle.
The above weights will not make weightlifters nervous, but they will make you stand out as
“strong” among grapplers, which is the only thing that matters.
An old joke explains drives this point home.
Two Russians were attacked by a bear and started running. One of them is yelling, “Why are
we doing this?! You can’t outrun a bear!” The other Russian speeds up even more: “I don’t
need to outrun the bear. I just need to outrun you.”
A fighter does not need to be stronger than a lifter, just stronger than other fighters.
4
The women’s standard is for a single kettlebell due to the earlier mentioned concern.
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Pre-Competition Training
(Intermediate and Advanced)
In all sports athletes taper the volume and increase the intensity as an important competition
approaches. In strength sports they lower the reps and go heavier. In endurance events they
push their heart rates up and flood their systems with lactic acid.
BJJ demands both strength and conditioning. But since most grapplers get plenty of “smokers”
on the mat, the latter tactic would be excessive. Hence, peak like a strength athlete:
•
If you have been training swings and get-ups
Switch to two-arm swings with a heavier weight and do sets of 5 every 2min for 20min (50
swings total).
For get-ups, do only heavy partial get-ups for usual sets of 1-3 reps for 20min. Take extra rest
between sets. Where the talk test demands that you can speak in short sentences, now you
should be able to deliver the Gettysburg Address.
There are several scheduling options.
Train each exercise twice a week on the same day, swings first:
Monday
SW, GU
Tuesday
Wednesday
Thursday
SW, GU
Friday
Saturday
Sunday
Saturday
Sunday
Bette yet, train each exercise twice a week on different days:
Monday
SW
Tuesday
GU
Wednesday
Thursday
SW
Friday
GU
Or train three times a week, alternating the exercises. Thus, each gets to be trained three
times in two weeks:
Monday
SW
GU
Tuesday
Wednesday
GU
SW
Thursday
Friday
SW
GU
Saturday
Sunday
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•
If you have training single kettlebell cleans and jerks
Train the long cycle on Mondays and Thursdays. Increase the weight and do singles, alternating
left and right every 30sec, for 20min.
•
If you have training double kettlebell cleans and jerks
Train on Mondays and Thursdays. Increase the weight and do LC singles OTM for 20min.
Do the above for approximately two weeks before the tournament. Get fresh and stay fresh!
Power to you!
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FAQ
Can I combine kettlebell training with barbell and bodyweight training?
Yes—if you know what you are doing. Be ready to resolve conflicts, juggle priorities, and make
a lot of decisions.
Why did you recommend sets of five swings this program and sets of ten in your book
Kettlebell Simple & Sinister?
Strength athletes know that, although both lower and higher reps build both strength and
muscle mass, the former are biased towards strength and the latter towards hypertrophy.
Among the goals Kettlebell Simple & Sinister is increasing the muscle mass, which is why the reps
climb higher. Since you, a grappler, compete in a sport with weight classes, your best course of
action is to accelerate your strength gains while gaining muscle mass at a slower rate.
Why didn’t you include kettlebell snatches into the program?
The kettlebell snatch is an extraordinary and very comprehensive exercise—but our BJJ S&C
experts’ experience has taught them that it is a rarely a good fit for grapplers with banged up
shoulders. Most of them agree that the C&J is a much better fit.
Why kettlebell military presses are not included?
Russian weightlifters have a saying, “To press a lot, you must press a lot.” A grappler’s jacked
up shoulders and elbows are not up to a high volume of pressing. Besides, you have more
important priorities.
Our program incorporates multi-plane presses into get-ups. It is a great way to make your
shoulders resilient, which is much more important to a grappler than being able to press a
heavy weight overhead.
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What about pullups?
If you think that your carcass can take more pulling in addition to the swings or cleans plus your
BJJ practice, go for it.
Ideally, do your pullups on days other than your kettlebell training days.
What other exercises should I do?
Obviously, train your neck.
Be serious about your joint mobility and flexibility.
If you are prescribed rehab for your injuries, do not skip it.
Aerobic running similar to a boxer’s roadwork is great, if you have the time.
Other than that, between what you do at your dojo and your Kettlebells StrongFirst training, you
should have all your bases covered.
What if I have more questions?
Join the StrongFirst forum.
Where can learn more about strength and conditioning?
At StrongFirst, the school of strength.
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About the Author
Pavel Tsatsouline is a former Soviet Special Forces instructor and Subject Matter Expert to
elite US military and law enforcement special operations units.
Pavel introduced the Russian kettlebell to the West in 1998 and started the kettlebell
revolution. He is the CEO of StrongFirst, Inc.
About StrongFirst
StrongFirst is a school of strength. We teach men and women how to quickly and safely
reach high levels of strength—without interfering with their duty, job, or sport.
StrongFirst employs several effective modalities—kettlebells, barbells, and bodyweight—but
one set of universal training principles.
Our methods are scientifically and empirically based and have a proven record with professional
athletes, elite military and law enforcement operators, as well as regular folks who have decided
to be weak no more.
Subscribe to StrongFirst newsletter today.
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