The 10000 Kettlebell Workout

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The 10,000 Swing Kettlebell Workout

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by Dan JohnDan John 09/23/1309/23/13

Here's what you need to know...

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• This program will test your grit while at the same time making you an all-around betterThis program will test your grit while at the same time making you an all-around better

athlete and high-perorman!e ma!hine"

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• #$ery person who has !ompleted this 20 workout plan has in!reased lean mus!le#$ery person who has !ompleted this 20 workout plan has in!reased lean mus!le

mass while dropping body at"

%ithout !hallenges& the human body will soten" %e thri$e when we push our

boundaries& rea!h goals& and blast personal re!ords" %e perorm better& we look better&

and we eel

and we eel alivealive_"_"

'et this straight( you)re either progressing or regressing" There is no maintenan!e

phase" *oderation in training !an easily turn into stagnation" +nd moderation is or

sissies" ,o i we want to impro$e& we ha$e to seek out new !hallenges& struggle&

and

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The 10&000 ,wing ettlebell %orkout is .ust su!h a !hallenge" +nd it will rapidly transorm your body in only our weeks"

Battle-Tested Results

 don)t write training programs by reading tetbooks and studies"  !reate them in the ield& deep in the tren!hes with real athletes and people whose li$es literally depend on their physi!al abilities"

To !reate and reine this program& mysel and 1 other !oa!hes and athletes met se$eral days e$ery week to put it to the test" ere)s what we eperien!ed(

• #$eryone got leaner& dropping a waist sie or two& in 20 workouts"

• #$ery !oa!h or athlete made $isual mus!ular impro$ements in their physi4ues& adding lean body mass"

• #$ery trainee in!reased his grip strength and greatly in!reased work !apa!ity and athleti! !onditioning" They !ould all train longer and harder when they went ba!k to their normal training programs"

• +ter the program& e$ery trainee saw a noted impro$ement in his !ore lits" 56)s ell like dominos" 7ull-body strength and power shot through the roo"

• +bs were more $isible" 'lute strength was tremendously better" The abs and glutes 8dis!o$ered8 how to work again& leading to athleti! impro$ements in sport and in the weight room"

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n our or i$e weeks& you)re going to perorm 10&000 proper kettlebell swings" These will be split among 20 workouts" ou)ll do :00 swings per workout" ;etween sets o swings& you)ll perorm low-$olume& basi! strength eer!ises" ou will train <-: days per week" Train 2 days on& 1 day o& and repeat" *en will use a 2<kg kettlebell =:3 pounds>" %omen will use 1?kg =3: pounds>"

This is a stand-alone program"  you eel you)re able to do a se!ond workout in the same day& then you are 8underbelled8 @ you)re either not going hea$y enough or not training with maimal eort"

The Swings !lusters, Sets, and Re"s

Ase an undulating rep s!heme to rea!h :00 total reps per workout( ,et 1( 10 reps

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,et 3( 2: reps ,et <( :0 reps

ou)$e now !ompleted 100 reps or one !luster" 6epeat the !luster < more times or a total o :00 swings" ;etween sets& eperien!ed liters will add a low-$olume strength mo$ement"

The Strength #ovements

Ase a strength mo$ement with low $olume between sets o swings" The best eer!ises are(

1" 5ress =barbell o$erhead press or one-arm press> 2" Dip

3" 'oblet ,4uat <" Bhin-up

Cther a!!eptable !hoi!es( ront s4uat& pistol s4uat& handstand push-up& wide-grip loaded pull-up& and the mus!le-up" Ase a 1-2-3 rep s!heme or most mo$ements" ere)s an eample using the press(

10 ,wings 5ress 1 rep 1: ,wings 5ress 2 reps 2: ,wings 5ress 3 reps :0 ,wings 6est 30 - ?0 se!onds

• 7or the 1-2-3 lits& use your i$e rep ma weight"

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•  you !hoose to do the program : days per week& on one o those days you)ll only do the swings" ea$e out the strength work between rounds"  you train < daysper week& you)ll use the strength mo$ements e$ery workout"

ou may use a dierent strength mo$ement e$ery workout& rotating between the press& dip& goblet s4uat& and !hin-up"  also like using two days o !hin-ups and two days o presses" 6emember& !hoose only one strength mo$ement per workout"

Rest Periods

+ter ea!h round o 10& 1: and 2: reps& rest 30-?0 se!onds" The irst !luster will be easy and you !an .am through it" n the later !lusters& you)ll need the ull ?0 se!onds or more or grip strength re!o$ery"

+ter ea!h set o :0& rest will etend to 3 minutes or more" During this post-:0 rest period& perorm a 8!orre!ti$e"8 ,tret!h anything that needs it& like the hip leors" Do a mobility mo$ement o !hoi!e"

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Time your workouts" #a!h week you should be getting aster" our time in workout E20 should !lobber your time in workout E1" 7or the strength lits& the goal is to use a weight that)s !hallenging on the irst workout and easy by the last workout"

ere)s what the program will look like or most liters(

Sam"le Program

$a% 1

10 ,wings 5ress 1 rep 1: ,wings 5ress 2 reps 2: ,wings 5ress 3 reps

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:0 ,wings

6est 30-?0 se!ondsF repeat < more times"

;y the end o the workout& you)ll ha$e !ompleted :00 swings and 30 presses"

$a% &

10 ,wings Dip 2 reps 1: ,wings Dip 3 reps 2: ,wings Dip : reps :0 ,wings

;y the end o the workout& you)ll ha$e !ompleted :00 swings and :0 dips" =6emember& or dips you)re using a 2-3-: rep s!heme& not 1-2-3 as you do in other lits">

$a% '

O((

$a% )

10 ,wings

'oblet ,4uat 1 rep 1: ,wings

'oblet ,4uat 2 reps 2: ,wings

'oblet ,4uat 3 reps :0 ,wings

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$a% *

10 ,wings Bhin-up 1 rep 1: ,wings Bhin-up 2 reps 2: ,wings Bhin-up 3 reps :0 ,wings

;y the end o the workout& you)ll ha$e !ompleted :00 swings and 30 !hin-ups"

$a% +

O((

$a% 

O(( or begin the %le again.

 you begin the !y!le again be!ause you want to use the program : days per week& remember to do only the swings during one workout per week"

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The swing is a hip hinge( basi!ally the position you take in a standing long .ump" ook or maimum hip bend and minimal knee bend" t is not _{a s4uat"}

;egin in the 8,il$erba!k gorilla8 position" ,lide the kettlebell ba!k a bit& and $igorously 8hike8 the bell at your ipper" inge deeply and let the orearms slide through the thighs" Then& snap up to a $erti!al plank position"

There is no start or inish to a !orre!t swing" The $erti!al plank is a moment to grab the )bell and toss it ba!k to the ipper" The hinge !auses a rebound and we pop ba!k to the plank"

nsure the ollowing( glutes !len!hed& lats !onne!ted to the shoulders& arms snapped dire!tly in ront o the body" Do not _{let the kettlebell loat mu!h higher @ grab it and toss} it ba!k to your ipper" The kettlebell should not _{be brought o$erhead"}

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Whats net2

7irst& !ongratulate yoursel or a!tually inishing a program" That)s rare in today)s world" ou are now in etraordinarily better shape than you were our or i$e weeks ago" our training should be poised to take o"  re!ommend you put these newound abilities to work with a basi! strength template& su!h as Jim %ender)s :/3/1"