The BEST Method to Build Strenght & Muscle with Kettlebells - PART 2
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- čas přidán 30. 05. 2024
- Follow this plan after you have completed PART 1 with the Kettlebell Press.
You may use this Template for an UPPER BODY PULL (Pullup, Row) and a LOWER BODY HINGE or SQUAT within the same plan.
Alternate Session A and B on different days. Repeat the same session (# of ladders) again before adding another ladder. Do no more than 2 Heavy sessions per week for the same lift.
Session A: (2,4,6) x 2 (Heavy)
Session B: (2,4,6) x 2 (Light)
Begin with 2 ladders and build up to 5 over 6-7 weeks.
Deload after reaching 5 ladders with easy Ladders of (1,,2,3) for 2-3 sessions.
After that, TEST your Rep Max on a day you feel well rested.
Get strong and look the part!
hardstylekettlebellpro.com/
I've seen a modification of Geoff Neupert's Dry Fighting weight where the C&P and Front Squat are supplemented with a Pendlay Row and a deficit push up within the ladders. I think this modified DFW would capture all the inputs you've discussed here.
Dry Fighting Weight is an AWESOME program
Excellent! Thanks for sharing, Louka!
Thanks for the share! I enjoyed the first video as well!
Thanks
This sounds interesting.... going to try, for sure. I think I have to buy more bells 😹... I have 16kg, double 20kg, 26kg and 32kg... I think I need 28kg for this protocol. I'm now 4reps with the 32kg...so I'm going to first increase the reps to 6ish...do RoP and then come back to this protocol. Thanks Louka!
Between part 1 and this video how would schedule your press, row, and squat workouts over the course of the week?
Hey coach Louka, how many times per week do you recommend doing this? If you’re doing multiple workouts per week, do you recommend staying at say 1-2-3 for 3 rounds for 3 workouts, then add a round the next week or you add one every workout?
Great video. Don't have two kettlebell the same weight??
I love it. I will give it a go in my next program. Thank you kind sir. More power to you! Just one question. When we do the 2,4,6 ladder, should we do it like two presses followed by 2 rows and 2 squats and then 4 of the same and then 6 or is it 2,4,6 of press, then 2,4,6 of rows and so on?
The most important and precise question which is not explained in the video 👍 And there is no answer 😢
I love the workout. I’m a little bit confused by the days and when to repeat.
Could you possibly include a few days of programming with the specific reps/sets/weights to clear it up?
Example: Day 1: I do the (2-4-6) x 2 with a 20KG for my 2/3 desired exercises
Day 2: I do the same exercises, (2-4-6) x 2, except with a 16KG instead of 20KG.
Day 3: repeat day 1
Day 4: repeat day 2
Is this the idea?
This is correct, however, I would plan this 3x a week. Alternate HEAVY and LIGHT days for a particular exercise.
Thank you for the reply!
So basically do this 3 days a week: light heavy light, then following week heavy light heavy for example
I do squats, deadlifts and swings as a TABATA 20 seconds on 10 seconds off 8 sets. Equal to a 45 minute jog scientific proven while building muscle. About 96 reps with compounding excise. Just have to figure out how many times a week as I am doing three days now.
Use this method for your upper body on the same or different days
xD 45 min jog is doing more than 160 sek work of kettlebell
Hey Louka,
If you are doing ladders of (2, 4, 6) what is the optimal kettlebell size ie a 10rep max bell and 10 repmax minus 4kilos ?
Yes that's correct!
@@HardstyleKettlebellPro Thankyou very much for the reply. I have enjoyed your videos.
How
Quanto tempo aplicando esse método para ter resultado? Para sempre?
6-12 weeks
How many exercises per session. Do I do 1 or 2 exercises per day and do 4 or 5 days per week or do I do like all exercises in same workout 1-2 days per week?
1-3 exercises. 3 days a week
You do the heavy and light in the same day??
No! Seperate days.
@@HardstyleKettlebellPro seeing this video again confused me. If you’re resting between the reps and sets, how much rest do you take?
I am 59 yrs old and limited with 1-30lb. kettle bell in a small apartment. I am limited on funds. Is there anything I can do to build strength and muscle.
Yes it's definitely possible. You'll have to use Progressive Calisthenics and your single Kettlebell. Refer to my Bodyweight and Kettlebell videos.
hello, when you are going to put subtitles in Spanish, I really like your videos but I don't understand much English
A very unclear explanation lacking specific examples 😢
Like what?
@@HardstyleKettlebellPron the first video it's (1,2,3), here it's (2,4,6) but you do not explain how to do it. It's a one-arm exercise, so the way to switch arms is an important information. How does one set of 1, 2, 3 looks like? 1) Lift 1 time with the right arm, but the kettlebell down on the floor. Put it up, lift with the right arm two times, put it down. Put it up but the third time, lift it up three times in a row, put it down. Put it up with the left-arm this time and lift one time, out it down etc. 2)Lift 1 time with the right arm, put the kettlebell down, lift it one time with the left arm and put it down. Then do it in the same manner 2 left, 2 right, 3 left, three right and call it a set. 3) Or maybe you shouldn't even put it on the ground each time when switching arms?
hello, when you are going to put subtitles in Spanish, I really like your videos but I don't understand much English