About a year ago I received a kettlebell order from a gentleman who was a masters division sprinter. He was living in a neighboring town to work on his graduate degree and said he would like to pick up his kettlebell instead of having it shipped. I told him I would be glad to give him a quick lesson, and he said that would be great. Based upon his order of a 145-pound weight, I correctly assumed he had quite a bit of experience training with kettlebells. He looked more like a college line-backer than a sprinter.
We talked about technique, and I shared my opinions on several key lifts. He then told me an interesting story about his personal conditioning program. He had previously used conventional strength-training techniques to help his sprinting. Among those exercises were barbell squats and other big multi-joint leg movements. He decided to give kettlebell training a try and gave up his squats. He experienced a slight loss of size in his thighs, but his sprinting times improved. He wasn’t quite sure why, but he liked his results.
The reason I offered was this: sprinting and other types of running are mainly focused around the hip. People do not completely flex and extend the knee when running. Athletes sometimes place too much emphasis on developing the musculature around the knee and become thigh heavy. What they should be doing is working more on the musculature around the hip so they are able to execute faster strides. Kettlebell swings, snatches, and cleans all work the hips extensively while still working the range of motion in the knee that is necessary for running.
For each exercise, follow the recommended repetition scheme, unless otherwise noted in parentheses.
Three times per week
Two-hand swing
Kettlebell forward lunge
Double clean
Alternating clean
Double floor press into leg raise (arms extended)
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 5 in Week 4.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Two-hand swing
One-hand swing
Overhead towel swing
Kettlebell forward lunge
Kettlebell back lunge
Double clean
Alternating clean
Double floor press into leg raise (arms extended)
• Perform one set each for 7 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 7 in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Two-hand swing
One-hand swing
Overhead towel swing
Double clean
Double squat
Double press
Double row (elbows out)
Kettlebell forward lunge
Double floor press into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 10 in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Overhead towel swing
One-hand swing
Double clean
Double squat
Double press
Double row (elbows out)
Kettlebell forward lunge
Double floor press into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 10 in Week 3.
• Reduce weight by 20 percent in Week 3.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Overhead towel swing
One-hand swing
Double clean
Double squat
Double swing
Double press
Double row (elbows out)
Double swing
Kettlebell forward lunge
Double floor press into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 10 in Week 6.
• Reduce weight by 20 percent in Week 6.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Overhead towel swing
One-hand swing
Two-hand swing
Double squat
Double swing
Hammer curl
Double press
Double row (elbows out)
Single snatch
Kettlebell forward lunge
Double floor press into leg raise (arms extended)
Pullover into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 10 in Week 9.
• Reduce weight by 20 percent in Week 9.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Overhead towel swing
Two-hand swing
Figure 8
Double squat
Double swing
Hammer curl
Triceps extension (standing)
Double press
Double row (elbows out)
Kettlebell forward lunge
Double snatch
Double floor press into leg raise (arms extended)
Pullover into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 10 in Week 12.
• Reduce weight by 20 percent in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Two-hand swing
Double press
Double row (elbows out)
Hammer curl
Triceps extension (standing)
Double snatch
Kettlebell forward lunge
Two-hand swing
Alternating press-up into leg raise (arms extended)
Pullover into leg raise (arms extended)
• Perform one set each for 10 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 4.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Side bend
Two-hand swing
Double press
Double row (elbows out)
Hammer curl
Triceps extension (standing)
Double snatch
Kettlebell forward lunge
Alternating press-up into leg raise (arms extended)
Pullover into leg raise (arms extended)
• Perform one set each for 7 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Side bend
Overhead towel swing
Two-hand swing
One-stays-up press
Double row (elbows out)
Double swing
Alternating press-up into leg raise (arms extended)
Pullover into leg raise (arms extended)
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Complete rest
Three times this week
Stretching and light plyometrics
Three times per week
Figure 8
Pullover into leg raise (arms extended)
Alternating press-up
Get-up
Bent-over row
Single press
Squat-pull
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
One-hand swing
Kettlebell pass
Pullover into leg raise (arms extended)
Alternating press-up
Get-up
Kettlebell back lunge
Bent-over row
Single press
Squat-pull
• Perform one set each for 7 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 7 in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
One-hand swing
Single snatch
Kettlebell pass
Pullover into leg raise (arms extended)
Alternating press-up
Get-up
Kettlebell back lunge
Double row
Double press
Squat-pull
Sidewinder
• Perform one set each for 7 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 7 in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Deadlift
One-hand swing
Two-hand swing
Kettlebell pass
Pullover into leg raise (arms extended)
Alternating press-up
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 5 in Week 4.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Deadlift
One-hand swing
Two-hand swing
Single snatch
Kettlebell pass
Single press
Bent-over row
Pullover into leg raise (arms extended)
Alternating press-up
• Perform one set each for 7 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 7 in Week 8.
• Rest 2 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Pullover into leg raise (arms extended)
Alternating press-up
Deadlift
One-hand swing
Two-hand swing
Single snatch
Kettlebell forward lunge
Kettlebell pass
Double press
Double row
• Perform one set each for 10 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 10 in Week 12.
• Rest 1 minute between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Pullover into leg raise (arms extended)
Alternating press-up
Deadlift
One-hand swing
Two-hand swing
Single snatch
Kettlebell forward lunge
Kettlebell pass
Side shuffle
Double press
Double row
• Perform one set each for 12 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 12 in Week 3.
• Rest 1 minute between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Deadlift
One-hand swing
Two-hand swing
Single snatch
Side shuffle
Kettlebell forward lunge
Kettlebell pass
Side shuffle
Double press
Double row
Sidewinder
• Perform one set each for 15 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 15 in Week 6.
• Rest 1 minute between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Two-hand swing
Single snatch
Side shuffle
Kettlebell forward lunge
Kettlebell pass
Side shuffle
Double press
Double row (elbows out)
Sidewinder
• Perform one set each for 17 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 17 in Week 9.
• Rest 1 minute between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Two-hand swing
Single snatch
Side shuffle
Kettlebell forward lunge
Side shuffle
Double press
Double row (elbows out)
Kettlebell back lunge
• Perform one set each for 20 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 20 in Week 12.
• Rest 1 minute between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Two times per week
Two-hand swing
Squat-pull
Squat-press
Kettlebell forward lunge
Side shuffle (over step)
Pullover into leg raise (arms extended)
Alternating press-up
• Perform one set each for 25 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 25 in Week 4.
• Do not rest between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Two times per week
Two-hand swing
Squat-pull
Squat-press
Side shuffle (over step)
Pullover into leg raise (arms extended)
Alternating press-up
• Perform one set each for 30 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 30 in Week 8.
• Do not rest between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Two times per week
Two-hand swing
One-hand swing
Sidewinder
Side shuffle (over step)
Pullover into leg raise (arms extended)
• Perform one set each for 50 repetitions.
• Add 1 repetition per exercise each workout.
• Do not rest between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
No strength training
Three times per week
Figure 8
Two-hand swing
Single press
Bent-over row
• Perform one set each for 20 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Reduce weight and repetitions by 20 percent in Week 4.
• Rest as much as needed between exercises.
• Work through the list of exercises one time, top to bottom.
Three times per week
Side shuffle (with weight)
Squat-pull
Figure 8
Two-hand swing
Single snatch
One-stays-up row
One-stays-up press
• Perform one set each for 25 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Reduce weight and repetitions by 20 percent in Week 8.
• Rest as much as needed between exercises.
• Work through the list of exercises one time, top to bottom.
Three times per week
Kettlebell back lunge
Side shuffle (with weight)
Kettlebell pass (all directions)
Two-hand swing
Squat-pull
Sidewinder
Bent-over row
Alternating press-up
Pullover into leg raise (arms extended)
• Perform one set each for 30 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Reduce weight and repetitions by 20 percent in Week 12.
• Rest as much as needed between exercises.
• Work through the list of exercises one time, top to bottom.
Three times per week
Figure 8
Overhead towel swing
Two-hand swing
One-hand swing
Double clean
Squat-pull
Single press
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 5 in Week 4.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
One-hand swing
Overhead towel swing
Double clean
Overhead towel swing
Single snatch
Squat-pull
Single floor press
Pullover into leg raise (arms extended)
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 5 in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises four times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
One-hand swing
Single snatch
Double clean
Double clean-squat
Double clean-squat-press
Bent-over row
Alternating press-up
Double floor press into leg raise (arms extended)
Overhead towel swing
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Drop repetitions back to 5 in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises five times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Single snatch
Double clean
Single press
Bent-over row
Double floor press
Squat-press
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 4.
• Rest 3 minutes between exercises.
• Work through the list of exercises five times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Single snatch
Double clean
Double snatch
Single press
Bent-over row
Squat-pull
Double floor press
Squat-press
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises five times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8
Overhead towel swing
Single snatch
Double clean
Double snatch
Single press
Bent-over row
Squat-pull
Kettlebell crawl
Double floor press
Alternating press-up
Squat-press
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises five times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8 (10)
Overhead towel swing (10)
Double swing
Double snatch
Double clean
Double clean-squat
Double row (elbows out)
Alternating press-up
One-stays-up floor press into leg raise (arms extended)
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 3.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Figure 8 (10)
Overhead towel swing (10)
Double snatch
Double clean
Double clean-squat-press
Double row (elbows out)
Alternating press-up
One-stays-up floor press into leg raise (arms extended)
• Perform one set each for 5 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 6.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Two times per week
Figure 8 (10)
Overhead towel swing (10)
Double snatch
Double clean-squat-press
Double row (elbows out) (5)
Alternating press-up
One-stays-up floor press into leg raise (arms extended)
• Perform one set each for 3 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 9.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Two times per week
Figure 8 (10)
Overhead towel swing (10)
Double snatch
Double clean-squat-press
Double row (elbows out) (5)
Alternating press-up
One-stays-up floor press into leg raise (arms extended)
• Perform one set each for 3 repetitions.
• Add weight as you are able.
• Reduce weight by 20 percent in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Complete rest
Three times this week
Light plyometrics such as skipping and bounding as well as body-weight calisthenics and abdominal work
Three times per week
Deadlift
Squat-pull
Squat-press
Two-hand swing
Overhead towel swing
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
One-hand swing
Single snatch
Double clean
Squat-pull
Single press
Bent-over row
Overhead towel swing
Single floor press
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 5 in Week 8.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.
Three times per week
Single snatch
Double clean
Double snatch
Double clean-squat-press
Alternating press-up
Pullover into leg raise (arms extended)
Overhead towel swing
Get-up
• Perform one set each for 5 repetitions.
• Add 1 repetition per exercise each workout.
• Add weight as you are able.
• Drop repetitions back to 5 in Week 12.
• Rest 3 minutes between exercises.
• Work through the list of exercises three times, top to bottom.
• Rest 3 minutes between cycles.