Free KettleBell Book

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The Aggressive Strength Primer For Kettlebell

Training

By Mike Mahler

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Disclaimer

The exercises and advice contained within this manual may be too difficult

or dangerous for some peop

or dangerous for some people, and the reader(s)

le, and the reader(s) should consult a physici

should consult a physician

an

before engaging in them.

The author and publisher of this book are not responsible in any manner

whatsoever for any injury which may occur through reading and following

the instructions herein.

The Aggressive Strength Solution For Incredible Kettlebell Training

A Mike Mahler Book/May 2009

All rights reserved.

Copyright 2009 Mahler’s Aggressive Strength LLC

No part of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by

any information storage and retrieval system, without permission in writing

from the publisher.

Copyright 2009 Mahler’s Aggressive Strength LLC

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The Five Pillars Of Kettlebell Training

Many trainees often forget that kettlebells are weights and the rules of effective weight Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to

training apply to kettlebell trainingkettlebell training. Simil. Similar tar to to traditional weight training, effectivraditional weight training, effectivee kettlebell training

kettlebell training requires a balanced approach requires a balanced approach and an emphasiand an emphasis on s on the basic compoundthe basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going.

are worth focusing on for balanced development. Lets get going.

The Five Pillars:

• • PressPress • • PullPull • • SquatSquat •

• Lower body pullLower body pull •

• CoreCore

Whatever form of weight training you engage in, you want the five above areas covered. Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with

Now lets cover each area with kettlebellskettlebellsas the focus:as the focus:

Press:

KB Military Press or KB Floor Press. This includes all of the variations such as the Sots KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press.

Press, Double Clean and Press, Alternating Floor press, See-saw Press.

Pull:

Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row, Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row, Pull-ups with a kettlebell

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Squat:

Double Front Squat, Hack Squat, overhead squat, one-legged squat Double Front Squat, Hack Squat, overhead squat, one-legged squat

Lower body pull:

Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift

legged Deadlift

Core:

Windmill, Turkish Get-up, Bent Press, Side Press Windmill, Turkish Get-up, Bent Press, Side Press Covering the above five areas ensures

Covering the above five areas ensures that that you build a stroyou build a strong and balanced physing and balanced physique.que. Many people tend to focus on what they enjoy and neglect what they do not care for. For Many people tend to focus on what they enjoy and neglect what they do not care for. For example, people that like to press tend to spend a great deal of time on Military Presses example, people that like to press tend to spend a great deal of time on Military Presses and not enough time on pulling motions such as rows. When I first started training with and not enough time on pulling motions such as rows. When I first started training with kettlebells, I made the mistake of doing too much pressing work and pretty much no kettlebells, I made the mistake of doing too much pressing work and pretty much no pulli

pulling work. ng work. Sure enouSure enough imbgh imbalances starting popping up alances starting popping up follfollowed owed by shoulder pain.by shoulder pain. Once I

Once I balanbalanced the ced the trainintraining with pg with pullulling motions, my shoulders feling motions, my shoulders felt t better better and moreand more stable and my strength went up dramatically. If you feel that covering five areas is too stable and my strength went up dramatically. If you feel that covering five areas is too complicated for you, then do not bother getting off the couch. Better yet, do not go out complicated for you, then do not bother getting off the couch. Better yet, do not go out the door or drive on the road. You are a danger to anyone you come across.

the door or drive on the road. You are a danger to anyone you come across. Lets co

Lets cover a few ver a few balanbalanced ketced kettlebell programs for differentlebell programs for different t levellevels:s:

Beginner:

Here is a good program for a trainee that only has one kettlebell: Here is a good program for a trainee that only has one kettlebell: Monday-Wednesday-Friday

Monday-Wednesday-Friday

•

• One-arm Clean and Military Press 2x5 l,r (two sets of five left and right)One-arm Clean and Military Press 2x5 l,r (two sets of five left and right) •

• One-arm Bent-over Row 2x6 l,rOne-arm Bent-over Row 2x6 l,r •

• One-arm Windmill 1x3 l,rOne-arm Windmill 1x3 l,r •

• One-arm Front Squat 2x6 l,rOne-arm Front Squat 2x6 l,r •

• One-arm Swing 2x10 l,rOne-arm Swing 2x10 l,r

Take one to two minute breaks in between each exercise and work on technique. Take one to two minute breaks in between each exercise and work on technique.

Intermediate:

Monday-Wednesday-Friday Monday-Wednesday-Friday

•

• Double Clean and Military Press 2x6Double Clean and Military Press 2x6 •

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•

• Turkish Get-up 2x3 l,rTurkish Get-up 2x3 l,r •

• Double Front Squat 2x8Double Front Squat 2x8 •

• Double Swing 2x6Double Swing 2x6

Take 90 second breaks in between each set. Take 90 second breaks in between each set.

Advanced:

Monday-Wednesday-Friday Monday-Wednesday-Friday

•

• Sot Press 2x5 l,rSot Press 2x5 l,r •

• Alternating Renegade Row 2x5 l,rAlternating Renegade Row 2x5 l,r •

• Double Windmill 2x5 l,rDouble Windmill 2x5 l,r •

• Double Front Squat 2x6 (2 second pause at the bottom)Double Front Squat 2x6 (2 second pause at the bottom) •

• Double Snatch 2x6Double Snatch 2x6

Take 90 second breaks in between each set. Take 90 second breaks in between each set. The possibil

The possibility of combinatiity of combinations, voons, volumlume, intensity, and woe, intensity, and workoutrkouts splits is endless. All of s splits is endless. All of this really depends on what your skill level is, your conditioning level is, and what your this really depends on what your skill level is, your conditioning level is, and what your goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are fi

fine for more ne for more advanced trainees. If you advanced trainees. If you are someone tare someone that has a hat has a high levhigh level of pushingel of pushing strength and

strength and a low a low level of pulllevel of pulling strength, ing strength, you can place pressing on you can place pressing on maimaintenance modentenance mode and focus on pulling. The same can be applied to any imbalance. Regardless, you are far and focus on pulling. The same can be applied to any imbalance. Regardless, you are far less li

less likely to creatkely to create imbale imbalances if you focus on ances if you focus on a balanced approach ta balanced approach to to trainiraining.ng. If you have any questions about

If you have any questions about my program design servicmy program design services,es, cclick here for morelick here for more

information

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How to Add Kettlebells to Your Training Program

As kettlebell training becomes more popular, trainees are getting confused about how to As kettlebell training becomes more popular, trainees are getting confused about how to effectively add kettlebell training to their regimens. Some people might enjoy effectively add kettlebell training to their regimens. Some people might enjoy kettlebell-only or kettlebell-focused programs, while others won't want to quit their current program only or kettlebell-focused programs, while others won't want to quit their current program but instead enhance them by introducing kettlebell movements. Kettlebells are excellent but instead enhance them by introducing kettlebell movements. Kettlebells are excellent weight training tools and also useful for work capacity and structural integrity. In this weight training tools and also useful for work capacity and structural integrity. In this article, I'll cover using kettlebells as weight-training tools, along with other training tools article, I'll cover using kettlebells as weight-training tools, along with other training tools for size and st

for size and strength trength trainiraining--which isng--which is thethe way to go to for fat loss. In Part 2, the focusway to go to for fat loss. In Part 2, the focus will be on how to add kettlebell training in timed sets for structural integrity, work will be on how to add kettlebell training in timed sets for structural integrity, work capacity, and muscular endurance.

capacity, and muscular endurance. When usin

When using ketg kettlebelltlebells for s for weight-training, for weight-training, for a comprehensive and balanced program,a comprehensive and balanced program, you must cover

you must cover the following fithe following five categove categories:ries: 1.

1. Upper Body PressUpper Body Press 2.

2. Upper Body PullUpper Body Pull 3.

3. Lower Body PressLower Body Press 4.

4. Lower Body PullLower Body Pull 5.

5. CoreCore Upper Body

Upper Body Press ExerPress Exercisescises Barbell Military Press

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Barbell Incline Press Barbell Incline Press Barbell Bench Press Barbell Bench Press Handstand Push-Up Handstand Push-Up Push-Up Push-Up Barbell Push-Press Barbell Push-Press Lifeline

Lifeline TNT TNT Cable MilCable Military Pressitary Press Lifeline

Lifeline Power Push-upPower Push-up Upper Body

Upper Body Kettlebell Press ExerKettlebell Press Exercisescises Double KB Military Press

Double KB Military Press One-Arm KB Military Press One-Arm KB Military Press Alternating KB Military Press Alternating KB Military Press KB Clean and Military Press KB Clean and Military Press KB Push-Press

KB Push-Press

One-Arm KB Floor Press One-Arm KB Floor Press Double KB Floor Press Double KB Floor Press Upper Body

Upper Body Pull ExercisPull Exerciseses Pull-Up

Pull-Up Chin-Up Chin-Up

Barbell Bent-Over Row Barbell Bent-Over Row Upper Body

Upper Body Kettlebell Pull ExercisKettlebell Pull Exerciseses One-Arm KB Bent-Over Row

One-Arm KB Bent-Over Row Alternating KB Bent-Over Row Alternating KB Bent-Over Row Double KB Bent-over Row Double KB Bent-over Row

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Renegade Row Renegade Row

Alternating Renegade Row Alternating Renegade Row Lower Body Press

Lower Body Press Barbell Squat

Barbell Squat

Barbell Front Squat Barbell Front Squat Hack Squat

Hack Squat

Elevated Trapbar Deadlift (stand on a solid box or barbell plate to increase the range of Elevated Trapbar Deadlift (stand on a solid box or barbell plate to increase the range of motion) motion) Box Squat Box Squat Hindu Squat Hindu Squat One-Legged Squat One-Legged Squat Lifeline

Lifeline Portable Power Jumper SquatPortable Power Jumper Squat Lower Body K

Lower Body Kettlebell Prettlebell Pressess One-Arm KB Front Squat One-Arm KB Front Squat Double KB Front Squat Double KB Front Squat KB Suitcase Squat KB Suitcase Squat KB Suitcase Lunge KB Suitcase Lunge Lower Body Pull Lower Body Pull Barbell Deadlift Barbell Deadlift Trapbar

Trapbar DeadlifDeadliftt Barbell Clean Barbell Clean Barbell Snatch Barbell Snatch Lower Body

Lower Body Kettlebell Pull ExercisKettlebell Pull Exerciseses One-Arm KB Swing

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Double KB Swing Double KB Swing Double KB Clean Double KB Clean One-Arm KB Snatch One-Arm KB Snatch Double KB Snatch Double KB Snatch Core Exercises Core Exercises

Ab Wheel Roll-Out (kneeling and standing) Ab Wheel Roll-Out (kneeling and standing) Hanging Leg Raise

Hanging Leg Raise

Slow and Controlled Sit-Up/Side Bend Slow and Controlled Sit-Up/Side Bend Reverse Sit-Up

Reverse Sit-Up

Core Kettlebell Exercises Core Kettlebell Exercises KB Windmill KB Windmill KB Turkish Get-Up KB Turkish Get-Up KB Side Bend KB Side Bend KB Guard Sit-Up KB Guard Sit-Up

KB Pass Between the Feet KB Pass Between the Feet

Once you've constructed your training program to cover these five areas, it's easy to see Once you've constructed your training program to cover these five areas, it's easy to see where kettlebell movements can fit in. Below are two examples of size and strength where kettlebell movements can fit in. Below are two examples of size and strength programs which effectively combine kettlebells with barbell work and body weight programs which effectively combine kettlebells with barbell work and body weight training. To

training. To cover all the bases, cover all the bases, the prothe programs additionallgrams additionally contain a coy contain a conditioninditioning elemenng element.t. These are not bulking programs wherein the goal is to add as much actual weight as These are not bulking programs wherein the goal is to add as much actual weight as possibl

possible, since such proe, since such programs can end up grams can end up adding more fat tadding more fat than musclhan muscle, we, which mhich mostost trainees are trying to avoid! Rather, the objective of these programs is to gradually add trainees are trying to avoid! Rather, the objective of these programs is to gradually add solid muscle--gaining five pounds of solid muscle will have a more profound effect on solid muscle--gaining five pounds of solid muscle will have a more profound effect on your physique than adding fifteen pounds of mostly fat.

your physique than adding fifteen pounds of mostly fat.

Sample Program "A"

Monday Monday A1)

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rest: 60-seconds rest: 60-seconds A2)

A2) Weighted Chin-UpWeighted Chin-Up 3x53x5 load: your 8 rep max

load: your 8 rep max rest: 60-seconds rest: 60-seconds

Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2.

of A2. Continue until all sets have been completed.Continue until all sets have been completed. Kettlebell Windmill

Kettlebell Windmill 2x5 each side2x5 each side B1)

B1) Elevated Trapbar DeadliftElevated Trapbar Deadlift5x55x5 load: your 7-9 rep max

load: your 7-9 rep max rest: 60-seconds

rest: 60-seconds B2)

B2)Double KB SwingDouble KB Swing5x55x5 *swing to chest level

*swing to chest level load: your 8-10 rep max load: your 8-10 rep max rest: 60-seconds

rest: 60-seconds

Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Co

B2. Continue until all sets have been completed.ntinue until all sets have been completed. Tuesday

Tuesday

Circuit Training Circuit Training

Double Kettlebell Clean and

Double Kettlebell Clean and Push PressPush Press1x101x10 One-arm Kettlebell Bent-over Row

One-arm Kettlebell Bent-over Row1x10 each side1x10 each side Kettlebell Turkish Get-Up

Kettlebell Turkish Get-Up 1x5 each side1x5 each side Double Kettlebell Clean and Front Squat

Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)1x6 (clean before each squat) One-arm Kettlebell Swing

One-arm Kettlebell Swing 1x15 each side1x15 each side

Take 30-second breaks between each exercise and 60-second breaks at the end of each Take 30-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.

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Thursday Thursday A1)

A1)Barbell Clean and Military PressBarbell Clean and Military Press5x35x3 load: your 4-6 rep max

rest: 60-seconds A-2)

A-2) Weighted Pull-UpWeighted Pull-Up5x35x3 load: your 5 rep max

of A2. Continue until all sets have been completed.Continue until all sets have been completed. Hanging Leg Raise

Hanging Leg Raise3x5 each side3x5 each side load: your 7 rep max

load: your 7 rep max B-1)

B-1) Double KB Front SquatDouble KB Front Squat5x55x5 load: your 7-9 rep max

rest: 60-seconds B-2)

B-2) Double KB SwingDouble KB Swing5x55x5 *swing to chest level

*swing to chest level load: 7-8 rep max load: 7-8 rep max rest: 60-seconds rest: 60-seconds

Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B-2. Co

B-2. Continue until all sets have been completed.ntinue until all sets have been completed. Friday

Friday

Double KB Clean and Jerk Double KB Clean and Jerk1x101x10 Lifeline

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Renegade Row

Renegade Row1x10 each side1x10 each side Lifeline

Lifeline Power Wheel Power Wheel Roll-OutRoll-Out1x51x5 Lifeline

Lifeline Portable Power Jumper Portable Power JumperSquatSquat 1x101x10 One-Arm KB Snatch

One-Arm KB Snatch1x12 each side1x12 each side

Take 30-second breaks in between each exercise and 60-second breaks at the end of each Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.

round. Do five rounds.

Sample Program "B"

Monday Monday:: A1)

A1)Double KB Double KB Clean and Military PressClean and Military Press5x55x5 load: your 7-9 rep max

rest: 60-seconds A2)

A2)Weighted Pull-UpWeighted Pull-Up5x55x5 load: your 8 rep max

of A2. Continue until all sets have been completed.Continue until all sets have been completed. Lifeline

Lifeline Power Wheel Power Wheel AB Roll-OutAB Roll-Out2x10 (from knees or standing, depending on your2x10 (from knees or standing, depending on your strength)

strength) B1)

B1) Barbell SquatBarbell Squat5x55x5 load: your 7-9 rep max load: your 7-9 rep max rest: 60-seconds

rest: 60-seconds B2)

B2) Double KB SwingDouble KB Swing5x55x5 *swing to chest level

*swing to chest level load: your 8-10 rep max load: your 8-10 rep max rest: 60-seconds

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B2. Continue until all sets have been completed.ntinue until all sets have been completed. Tuesday

Tuesday

KB One-Arm Clean and

KB One-Arm Clean and Push-PresPush-Presss1x101x10 Alternating Renegade Row

Alternating Renegade Row1x101x10 Hindu Squat

Hindu Squat 1x251x25

One-Arm Kettlebell Snatch

One-Arm Kettlebell Snatch1x10 each side1x10 each side Slow and Controlled Sit-Up

Slow and Controlled Sit-Up1x10 (4 seconds up/4 seconds down)1x10 (4 seconds up/4 seconds down)

Take 30-second breaks in between each exercise and 60-second breaks at the end of each Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do 5 rounds total.

round. Do 5 rounds total. Thursday

Thursday A1)

A1) Barbell Incline PressBarbell Incline Press5x55x5 load: your 7-9 rep max

rest: 60-seconds A2)

A2) Weighted Chin-upWeighted Chin-up5x55x5 load: your 8 rep max

of A2. Continue until all sets have been completed.Continue until all sets have been completed. KB Turkish Get-Up

KB Turkish Get-Up3x5 each side3x5 each side load: a weight you can take to 7 reps load: a weight you can take to 7 reps B1)

B1) Elevated Trapbar DeadliftElevated Trapbar Deadlift5x55x5 load: your 7-9 rep max

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B2)

B2) Double KB CleanDouble KB Clean5x55x5 load: your 7-8 rep max load: your 7-8 rep max rest: 60-seconds

rest: 60-seconds

B2. Continue until all sets have been completed.ntinue until all sets have been completed. Friday

Friday

Circuit Training Circuit Training Explosive Push-Up

Explosive Push-Up1x10 (launching off the floor as high as possible each rep)1x10 (launching off the floor as high as possible each rep) Double KB Bent-Over Row

Double KB Bent-Over Row1x101x10 Double KB Suitcase Squat

Double KB Suitcase Squat1x121x12 One-Arm KB Swing

One-Arm KB Swing1x12 each side1x12 each side Hanging Leg Raise

Hanging Leg Raise1x101x10

Take 30-second breaks in between each exercise and 60-second breaks at the end of each Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.

round. Do five rounds.

Off days, do light exercise, such as walking, swimming, joint mobility training, yoga, Off days, do light exercise, such as walking, swimming, joint mobility training, yoga, tai-chi and tai-chi-kung. These types of exercise help with soreness and workout recovery. If chi and chi-kung. These types of exercise help with soreness and workout recovery. If you find that four days is too much training, move Tuesday’s workout to Wednesday and you find that four days is too much training, move Tuesday’s workout to Wednesday and Thursday’s workout to Friday (cutting out the Friday circuit training workout) for three Thursday’s workout to Friday (cutting out the Friday circuit training workout) for three training days. If you're under excess stress or for whatever reason experiencing poor training days. If you're under excess stress or for whatever reason experiencing poor recovery, reduce

recovery, reduce training training to twto two days o days onlyonly. For exampl. For example, do Monday’s e, do Monday’s workoworkout, tut, then hen dodo Tuesday’s workout on Thursday, cutting out all other training. For active recovery on off Tuesday’s workout on Thursday, cutting out all other training. For active recovery on off days, do the suggested light exercises.

days, do the suggested light exercises.

If you need some more help with program design, make sure you sign up for my

If you need some more help with program design, make sure you sign up for my pprogramrogram

design services.

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High Frequency Kettlebell Training For Fat Loss

HFT is my favorite style of tr

HFT is my favorite style of trainiaining for ng for strength, strength, musclmuscle buildie building, and fat ng, and fat loss. No loss. No needneed to add any cardio at all to the program. Focus on doing the strength training workouts to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.

make the program work better and will screw up you’re hormone levels.

Start with four workouts per week as indicated in the beginner program. After a month, Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.

to the advanced program and train six times per week.

Whenever, you are stressed or need more days off, go back down to four days per week. Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and You can even mix and match the training. One week, workout four times per week and another week workout five times etc.

another week workout five times etc.

Every time you work out and avoid over training you get a GH surge and an increase in Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

have a solid diet and supplement plan.

Beginner Option 1:

Monday and Thursday Monday and Thursday

•

• A-1:A-1: Double KB Clean and Press Double KB Clean and Press 3x63x6 •

• A-2: Double Ballistic KB Bent-over Row 3x6A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

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•

• B-1: Double Suitcase Kickstand Lunge 3x8 l,rB-1: Double Suitcase Kickstand Lunge 3x8 l,r •

• B-2: Double Swing 3x8B-2: Double Swing 3x8

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises.

a set of B-2. Long-term goal is to work up to 3x12 on both exercises.

•

• C-1: Power Wheel Roll Out 3x6C-1: Power Wheel Roll Out 3x6 •

• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

a set of C-2.

Tuesday and Friday Tuesday and Friday

•

• A-1:A-1: Double Hang Clean and Military Press 3x6Double Hang Clean and Military Press 3x6 •

• A-2: Alternating KB Renegade Row 3x6 each sideA-2: Alternating KB Renegade Row 3x6 each side

then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

•

• B-1: Suitcase KB Squat 3x10B-1: Suitcase KB Squat 3x10 •

• B-2: Double KB Clean 3x10B-2: Double KB Clean 3x10

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

a set of B-2. Long-term goal is to work up to 3x12 on both exercises

•

• C-1: Side Bend 3x8 l,r (left and right)C-1: Side Bend 3x8 l,r (left and right) •

• C-2: Double Overhead Walk 3 roundsC-2: Double Overhead Walk 3 rounds

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2. a set of C-2. Wednesday-Saturday-Sunday Wednesday-Saturday-Sunday 1-2 mile walks 1-2 mile walks

Intermediate (5 days per week)

Monday Monday

•

• A-1:A-1: Double KB Clean and Press Double KB Clean and Press 3x63x6 •

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises.

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•

a set of C-2. Tuesday Tuesday

•

• A-1: DoA-1: Double Hang Clean and Miluble Hang Clean and Military Press 3x6itary Press 3x6 •

•

• B-1: Suitcase KB Squat 3x10B-1: Suitcase KB Squat 3x10 •

• B-2: Double KB Clean 3x10B-2: Double KB Clean 3x10

•

a set of C-2. Wednesday Wednesday

•

• A-1: Hand To Hand Clean and Press 3x6 l,rA-1: Hand To Hand Clean and Press 3x6 l,r •

• A-2: One-arm Ballistic KB Bent-over Row 3x6 l,rA-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

•

• B-1: Double Rack Kickstand Lunge 3x6 l,rB-1: Double Rack Kickstand Lunge 3x6 l,r •

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•

a set of C-2. Thursday Thursday

•

• A-1: Relaxed Military Press 3x6A-1: Relaxed Military Press 3x6 •

• A-2: Alternating Bent-over Row 3x6 each sideA-2: Alternating Bent-over Row 3x6 each side

•

• Double Clean and Front Squat 3x8 (one-minute breaks in between each set)Double Clean and Front Squat 3x8 (one-minute breaks in between each set) •

• Finisher: Hindu Squat 50 repsFinisher: Hindu Squat 50 reps

Friday Friday

•

• A-1: Double KB Clean and Press 3x6A-1: Double KB Clean and Press 3x6 •

•

a set of C-2.

Advanced (6 days per week)

Monday Monday

•

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•

• B-1: Suitcase Squat 3x12B-1: Suitcase Squat 3x12 •

•

a set of C-2.

•

• Finisher: 50 PushupsFinisher: 50 Pushups

Tuesday Tuesday

•

• A-1: DoA-1: Double Hang Clean and Miluble Hang Clean and Military Press 3x6itary Press 3x6 •

•

• B-1: Clean and Squat 3x6B-1: Clean and Squat 3x6 •

•

a set of C-2.

•

• Finisher: Hindu Squat 50 RepsFinisher: Hindu Squat 50 Reps

Wednesday

•

• A-1: Hand To Hand Clean and Press 3x6 l,rA-1: Hand To Hand Clean and Press 3x6 l,r •

• A-2: One-arm Ballistic KB Bent-over Row 3x6 l,rA-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

•

• B-1: Double Rack Kickstand Lunge 3x6 l,rB-1: Double Rack Kickstand Lunge 3x6 l,r •

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•

a set of C-2.

•

• Finisher: Jumper Squat 50 repsFinisher: Jumper Squat 50 reps

Thursday Thursday

•

• A-1: Relaxed Military Press 3x8A-1: Relaxed Military Press 3x8 •

• A-2: Alternating Bent-over Row 3x8 each sideA-2: Alternating Bent-over Row 3x8 each side

•

• Double Clean and Front Squat 3x8 (one-minute breaks in between each set)Double Clean and Front Squat 3x8 (one-minute breaks in between each set) •

• Finisher: Hindu Squat 50 repsFinisher: Hindu Squat 50 reps

Saturday Saturday

•

a set of C-2.

•

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How To Structure A Kettlebell Workout For Size and

Strength

I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger. Many trainees make the mistake of doing too many

getting bigger and stronger. Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear frustration is soon to follow with the inevitable lack of progress from not having a clear target. When designing a program, you must consider that you can only be good at so target. When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective program for strength and many things. Thus, one of the keys to designing an effective program for strength and size is to keep things simple and focus on doing a few things well. Moreover, you size is to keep things simple and focus on doing a few things well. Moreover, you balanced development is critical as is proper exercise selection. Lets get into some key balanced development is critical as is proper exercise selection. Lets get into some key ingredi

ingredients for ents for maximaximimizing a ketzing a kettlebell program for tlebell program for size and strsize and strength.ength.

The first thing you need to do is focus on are exercises that provide the most bang for you The first thing you need to do is focus on are exercises that provide the most bang for you buck. I like to break down a full body workout into five categories. Pick one pressing buck. I like to break down a full body workout into five categories. Pick one pressing exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and one exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and one core exercise. This ensures that the entire body is getting a workout and prevents trainees core exercise. This ensures that the entire body is getting a workout and prevents trainees from focusing too much on one area. For example, men like to focus on the upper body from focusing too much on one area. For example, men like to focus on the upper body and women like to focus on the lower body. To avoid imbalances and being mistaken for and women like to focus on the lower body. To avoid imbalances and being mistaken for a Calif

a California bodybuilornia bodybuilder, der, focus on focus on working the working the entire body and pick oentire body and pick one exercise perne exercise per category. Lets discuss each category:

category. Lets discuss each category:

Pressing

A pressing exercise will take care of the shoulders, triceps, and depending on what you A pressing exercise will take care of the shoulders, triceps, and depending on what you pick the chest as well. Here are some kettlebell pressing exercises to choose from: pick the chest as well. Here are some kettlebell pressing exercises to choose from:

•

• The Double Clean and Military Press (clean before each press)The Double Clean and Military Press (clean before each press) •

• Double Military PressDouble Military Press •

• Double Sots PressDouble Sots Press •

• Alternating MiliAlternating Military tary PressPress •

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•

• Alternating Floor PressAlternating Floor Press

Pulling

Pulli

Pulling exercises are a ng exercises are a necessity to ensure necessity to ensure balanbalanced development for tced development for the upper he upper body.body. Moreover there is a synergy between pulling and pressing muscles. The better you get at Moreover there is a synergy between pulling and pressing muscles. The better you get at pulli

pulling, tng, the strohe stronger your prnger your pressing wilessing will be and vice versa. Hl be and vice versa. Here are ere are some excellsome excellent pullinent pullingg exercises for you to choose from:

exercises for you to choose from:

•

• Pull-ups with a kettlebell attached (use a dipping belt)Pull-ups with a kettlebell attached (use a dipping belt) •

• Renegade RowRenegade Row •

• Double Bent Over RowDouble Bent Over Row •

• Alternating Bent-over RowAlternating Bent-over Row •

• One-arm Rows with two kettlebells (see Pavel’s “More Russian KettlebellOne-arm Rows with two kettlebells (see Pavel’s “More Russian Kettlebell

Challenges DVD) Challenges DVD)

Quads

To avoid looking like a California bodybuilder you need to work on the legs. Even if you To avoid looking like a California bodybuilder you need to work on the legs. Even if you do not care about leg development, if you care about upper body development you need a do not care about leg development, if you care about upper body development you need a strong foundation. I have had online clients that blast through pressing plateaus by

strong foundation. I have had online clients that blast through pressing plateaus by increasing leg strength. You body is only as strong as you weakest link. Build a strong increasing leg strength. You body is only as strong as you weakest link. Build a strong foundation with t

foundation with t he followinhe following exercises:g exercises:

•

• Double Front SquatDouble Front Squat •

• Double LungeDouble Lunge •

• Suitcase SquatSuitcase Squat •

• Double Front Box SquatDouble Front Box Squat

Hamstrings

The next critical area is the back of your legs. You need to balance the quad development The next critical area is the back of your legs. You need to balance the quad development from the squats with some hamstring exercises. In addition, if you are an athlete, you from the squats with some hamstring exercises. In addition, if you are an athlete, you need strong hamstrings for explosive strength and speed. Choose from the following: need strong hamstrings for explosive strength and speed. Choose from the following:

•

• Double SwingDouble Swing •

• Double CleanDouble Clean •

• Double SnatchDouble Snatch •

• Full Body Attack (on my new DVD, The Kettlebell Solution For Speed andFull Body Attack (on my new DVD, The Kettlebell Solution For Speed and

Explosive Strength) Explosive Strength)

•

• Double One Legged SquatDouble One Legged Squat

Core

The last important area to cover is the midsection. The midsection is the hook that The last important area to cover is the midsection. The midsection is the hook that

connects the lower body to the upper body and if your core is weak so is your entire body connects the lower body to the upper body and if your core is weak so is your entire body

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and you will not be as strong as you could be with a well-developed powerful midsection. and you will not be as strong as you could be with a well-developed powerful midsection. Choose from t

Choose from the followinhe following list:g list:

•

• Double WindmillDouble Windmill •

• One-arm WindmillOne-arm Windmill •

• Turkish Get-upTurkish Get-up •

• Turkish Get-up Sit-upTurkish Get-up Sit-up

Now that we have all of the bases covered. Lets go over program design options. If your Now that we have all of the bases covered. Lets go over program design options. If your main goal is to get bigger and stronger then split your workouts into upper body and main goal is to get bigger and stronger then split your workouts into upper body and lower body and workout each area two times per week. Here is a sample program: lower body and workout each area two times per week. Here is a sample program:

Monday: (Upper Body Focus)

•

• A-1: Double Clean and Press 5x5A-1: Double Clean and Press 5x5 •

• A-2: Double Bent Over Row 5x5A-2: Double Bent Over Row 5x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have

a set of A-2, wait a minute and so forth. Continue in this fashion until you have

completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. Your long-term goal is to do 10x5

Your long-term goal is to do 10x5

Tuesday (Lower Body Focus)

•

• A-1: Double Front Squat 5x5A-1: Double Front Squat 5x5 •

• A-2: Double Swing 5x5A-2: Double Swing 5x5

Your long-term goal is to do 10x5 Take a one-minute break and then do: Take a one-minute break and then do:

•

• Turkish Get-up 2x5 l,r (left and right with one-minute breaks)Turkish Get-up 2x5 l,r (left and right with one-minute breaks)

Thursday: (Upper Body Focus)

•

• A-1: Double Floor Press 5x5A-1: Double Floor Press 5x5 •

• A-2: Pull-up with a kettlebell 5x5A-2: Pull-up with a kettlebell 5x5

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Friday (Lower Body Focus)

•

• A-1: Double Front Lunge 5x5 each legA-1: Double Front Lunge 5x5 each leg •

• A-2: Double Snatch 5x5A-2: Double Snatch 5x5

Your long-term goal is to do 10x5 Take a one-minute break and then do: Take a one-minute break and then do:

•

• Double Windmill 2x5 l,r (left and right with one-minute breaks)Double Windmill 2x5 l,r (left and right with one-minute breaks)

Now if you are under some time constraints and only have time for two workouts per Now if you are under some time constraints and only have time for two workouts per week then try doing two full body workouts per week. This is also a great program for week then try doing two full body workouts per week. This is also a great program for people that require more rest days for adequate recovery. Here is a sample program: people that require more rest days for adequate recovery. Here is a sample program:

Monday

•

• A-1: Double Floor Press 3x5A-1: Double Floor Press 3x5 •

• A-2: Pull-up with a kettlebell 3x5A-2: Pull-up with a kettlebell 3x5

completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. Take a one-minute break and then move on to:

Take a one-minute break and then move on to:

•

• B-1: Double Front Squat 3x6B-1: Double Front Squat 3x6 •

completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. Your long-term goal is to do 6x6 per exercise.

Your long-term goal is to do 6x6 per exercise. Take a one-minute break and then do:

Take a one-minute break and then do:

•

• Double Windmill 2x5 l,r (left and right with one-minute breaks)Double Windmill 2x5 l,r (left and right with one-minute breaks)

Thursday

•

• A-1: DoA-1: Double Clean and Miluble Clean and Military Press 3x5itary Press 3x5 •

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completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. Take a one-minute break and then move on to:

Take a one-minute break and then move on to:

•

• B-1: Double Front Lunge 3x6B-1: Double Front Lunge 3x6 •

• B-2: Double Snatch 3x6B-2: Double Snatch 3x6

completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. Your long-term goal is to do 6x6 per exercise

Your long-term goal is to do 6x6 per exercise Take a one-minute break and then do:

Take a one-minute break and then do:

•

• Turkish Get-up 2x5 l,r (left and right with one-minute breaks)Turkish Get-up 2x5 l,r (left and right with one-minute breaks)

To summarize, the keys to building an effective kettlebell program for size and strength To summarize, the keys to building an effective kettlebell program for size and strength is to focus on compound exercises and balanced development. Make sure to cover the is to focus on compound exercises and balanced development. Make sure to cover the five major categories for balanced development and organize a program in such a way five major categories for balanced development and organize a program in such a way that all of the bases are covered with the appropriate amount of training days, volume, that all of the bases are covered with the appropriate amount of training days, volume, and intensity.

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The Kettlebell Solution For Speed And Explosive

Strength

We all know that

We all know that kettlebells are fantastic for kettlebells are fantastic for builbuilding musculding muscular endurance and ar endurance and corecore

strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size And Strength", that kettlebells can be used effectively for getting bigger and stronger. My And Strength", that kettlebells can be used effectively for getting bigger and stronger. My latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more more fast switch muscle fibers you can engage the stronger you will be and the more muscul

muscular endurance you ar endurance you will bwill be able to e able to tap tap into. Tinto. Thus, my DVD will enhanhus, my DVD will enhance anyce any program that you are on. In this article, I am going to go over a program that is heavily program that you are on. In this article, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (

inspired by Louie Simmons and the westside barbell club ( Westside-Barbell.comWestside-Barbell.com) for) for increasing speed, strength, and size with kettlebells. Check it out:

increasing speed, strength, and size with kettlebells. Check it out:

Monday: Speed Day

•

• Double Clean and Speed Press 8x3 (pick a weight that you can press 8-10 timesDouble Clean and Speed Press 8x3 (pick a weight that you can press 8-10 times

and press the bells as fast as possible while remaining tight. Do a clean before and press the bells as fast as possible while remaining tight. Do a clean before each press and take one-minute breaks in between each set.

each press and take one-minute breaks in between each set.

•

• Double Kettlebell Box Squats 8x3 (pick a weight that you can 8-10 times and takeDouble Kettlebell Box Squats 8x3 (pick a weight that you can 8-10 times and take

one-minute breaks in between each set. Squat down to a box just below parallel, one-minute breaks in between each set. Squat down to a box just below parallel, sit on the box for a second and stand up as fast as possible)

sit on the box for a second and stand up as fast as possible)

•

• Double Kettlebell Swing 8x3 (pick a weight that you can do 8-10 times and focusDouble Kettlebell Swing 8x3 (pick a weight that you can do 8-10 times and focus

on driving through as

on driving through as forcefullforcefully as possible. Keep ty as possible. Keep the bellhe bells at s at no high than chestno high than chest level

level. T. The focus should be ohe focus should be on your hamstrings. One-minute breaks in betweenn your hamstrings. One-minute breaks in between each set)

each set)

Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged for the work to f

for the work to follow.ollow.

•

• Double Kettlebell Bent-over Row or Weighted Pull-up 3x6 (stay one rep awayDouble Kettlebell Bent-over Row or Weighted Pull-up 3x6 (stay one rep away

from failure and take two-minute breaks) from failure and take two-minute breaks)

•

• Double Kettlebell One-legged Deadift 2x6 l,r (Double Kettlebell One-legged Deadift 2x6 l,r (left and right oleft and right one-mine-minute breaks)nute breaks) •

• One-arm WindmOne-arm Windmill 2xill 2x5 l,r 5 l,r (left and right and (left and right and one-minone-minute ute breaks. Go breaks. Go heavy onheavy on

these, but do not train to failure) these, but do not train to failure)

(28)

Wednesday

Wednesday: M

: Medium Intensity Day

edium Intensity Day

•

• A-1: Double Floor Press 2x6 repsA-1: Double Floor Press 2x6 reps •

• A-2: Renegade Row 2x6 reps l,rA-2: Renegade Row 2x6 reps l,r

Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and then do a set of A-2. Keep going back and forth until you have completed all of the

then do a set of A-2. Keep going back and forth until you have completed all of the designated sets.

designated sets.

•

• B-1: Double Front Squat 2x6 repsB-1: Double Front Squat 2x6 reps •

• B-2: Double Snatch 2x5 repsB-2: Double Snatch 2x5 reps

Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and then do a set of B-2. Keep going back and forth until you have completed all of the then do a set of B-2. Keep going back and forth until you have completed all of the designated sets.

designated sets. Wrap up with Wrap up with

•

• Turkish Get-up 2x5 l,r (two sets of five left and right and one-minute breaks inTurkish Get-up 2x5 l,r (two sets of five left and right and one-minute breaks in

between each set) between each set)

Friday: Maximum Effort

Friday: Maximum Effort Size and Strength Day

Size and Strength Day

•

• A-1: DoA-1: Double Kettlebell Miuble Kettlebell Military Press 5x5 repslitary Press 5x5 reps •

• A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5x5A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5x5

Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety

seconds and then do a set of A-2. Keep going back and forth until you have completed all seconds and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.

do 5x5 with an exercise, add another set.

•

• B-1: Double Front Squat 5x5B-1: Double Front Squat 5x5 •

Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety

seconds and then do a set of B-2. Keep going back and forth until you have completed all seconds and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.

do 5x5 with an exercise, add another set. Wrap up with

Wrap up with

•

• Double WindmDouble Windmill 2xill 2x5 l,r 5 l,r (two (two sets osets of fivf five left and right e left and right and one-minute breaks inand one-minute breaks in

between each set) between each set)

Free KettleBell Book

The Aggressive Strength Primer For Kettlebell

The Aggressive Strength Primer For Kettlebell

Training

Training

By Mike Mahler

By Mike Mahler

Disclaimer

Disclaimer

The exercises and advice contained within this manual may be too difficult

The exercises and advice contained within this manual may be too difficult

or dangerous for some peop

or dangerous for some people, and the reader(s)

le, and the reader(s) should consult a physici

should consult a physician

an

before engaging in them.

before engaging in them.

The author and publisher of this book are not responsible in any manner

The author and publisher of this book are not responsible in any manner

whatsoever for any injury which may occur through reading and following

whatsoever for any injury which may occur through reading and following

the instructions herein.

the instructions herein.

The Aggressive Strength Solution For Incredible Kettlebell Training

The Aggressive Strength Solution For Incredible Kettlebell Training

A Mike Mahler Book/May 2009

A Mike Mahler Book/May 2009

All rights reserved.

All rights reserved.

Copyright 2009 Mahler’s Aggressive Strength LLC

Copyright 2009 Mahler’s Aggressive Strength LLC

No part of this book may be reproduced or transmitted in any form or by any

No part of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by

means, electronic or mechanical, including photocopying, recording, or by

any information storage and retrieval system, without permission in writing

any information storage and retrieval system, without permission in writing

from the publisher.

from the publisher.

Copyright 2009 Mahler’s Aggressive Strength LLC

Copyright 2009 Mahler’s Aggressive Strength LLC

Table Of Contents

Table Of Contents

The Five Pillars Of Kettlebell Training

The Five Pillars Of Kettlebell Training

The Five Pillars:

The Five Pillars:

Press:

Press:

Pull:

Pull:

Squat:

Squat:

Lower body pull:

Lower body pull:

Core:

Core:

Beginner:

Beginner:

Intermediate:

Intermediate:

Advanced:

Advanced:

How to Add Kettlebells to Your Training Program

How to Add Kettlebells to Your Training Program

Sample Program "A"

Sample Program "A"

Sample Program "B"

Sample Program "B"

High Frequency Kettlebell Training For Fat Loss

High Frequency Kettlebell Training For Fat Loss

Beginner Option 1:

Beginner Option 1:

Intermediate (5 days per week)

Intermediate (5 days per week)

Advanced (6 days per week)

Advanced (6 days per week)

Wednesday

Wednesday