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Kettlebell complexes rock. A few months ago StrongFirst published the Total Tension Kettlebell Complex
(http://www.strongfirst.com/total-tension-kettlebell-complex/) in this blog. Those of you who followed the plan as
written saw excellent results. Senior SFG Tommy Blom, for instance, gained 3.8kg (8.4 pounds) of lean body mass in six
weeks.
(http://www.strongfirst.com/wordpress/wp-content/uploads/2014/02/moving-target-kettlebell-complex.jpg)
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Do:
Then repeat the process with squats, using the same bells:
The pattern is clear: a single rep of two of the component drills and a 2, 3, 5 ladder of the third. Systemically, you are
getting tired, but the muscular stress target keeps shifting and you can keep going without compromising your
technique.
If you do the math, you will see that the above totals 16 reps of each exercise. That is not a lot, but the 1:1 work-to-rest
ratio (“I go, you go”) will make sure this brief session will get your attention. If it has not, repeat the whole series once
more after ten minutes of rest. Rest actively: walk around, do a couple of Brettzels, hip flexor stretches, etc.
There are many ways to build a four- to six-week training plan around this workout. If you are experienced in program
design, give it a shot and post your solution in the comments section. I will select the best ones and include them in a future
blog.
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KETTLEBELLS (HTTP://WWW.STRONGFIRST.COM/CATEGORY/KETTLEBELLS/)
SQUAT (HTTP://WWW.STRONGFIRST.COM/TAG/SQUAT/)
4 Tips for Getting Tight and Instant Strength Gains A Group Lesson Plan for Conquering the Deep 6
(http://www.strongfirst.com/the-secret-to-instant-strength-
gains/)
3 days a week.
Below is specified in Number of “rounds”. do one round of ALL of the complexes:
I.e. complex1, all steps on the ladders before next complex. -> complex2 (all steps in the ladder -> complex 3 -> c1 -> c2 -> c3
Keep tempo low on first step up in volume, just get the reps in. Then try to compress time.
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W1: 1,1,2
W2: 1,2,2
W3: 2,2,2
W4: 2,2,3
W5: 2,3,3
W6: 3,3,3
Or
1,1,2
1,2,2
2,3,2
2,3,3
3,3,3
After this the plan can begin again with 3,5,7 before next sized bell and/or low volume program.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=164523#respond)
Eric says:
October 11, 2014 at 2:31 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-
69886)
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=69886#respond)
Eric says:
October 11, 2014 at 2:43 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-
69887)
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Day 1:
Clean + 2 Presses + SQ
Rest
Clean + 3 Presses + SQ
Rest
Clean + 5 Presses + SQ
>Then do:
2 Cleans + Press + SQ
Rest
3 Cleans + Press + SQ
Rest
5 Cleans + Press + SQ
Day 2:
Clean + Press + 2 SQ
Rest
Clean + Press + 3 SQ
Rest
Clean + Press + 5 SQ
Then do:
2 Cleans + Press + SQ
Rest
3 Cleans + Press + SQ
Rest
5 Cleans + Press + SQ
—————————————————————————————————————–
Day 3:
Clean + 2 Presses+ SQ
Rest
Clean + 3 Presses + SQ
Rest
Clean + 5 Presses + SQ
>Then do:
Clean + Press + 2 SQ
Rest
Clean + Press + 3 SQ
Rest
Clean + Press + 5 Sq
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Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=69887#respond)
Pavel, I emailed my 4 week protocol to you. It was too long to list here.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=36498#respond)
milored says:
March 23, 2014 at 8:24 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-35639)
4-6 weeks and then move on. Just a thought. I’ll be exploring it in the next month.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35639#respond)
milored says:
March 23, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-
35665)
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35665#respond)
Dustin says:
March 2, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-34920)
Simple way to program this complex to get stronger and more muscular. Pick a pair of kettlebells you can press 6 times. Workout 3
days a week. Use a step cycle. Do the same workout 2 workout days in a row. Add a little to it. Example:
Monday- complex for 1 set
Wednesday- same as Monday
Friday- complex for 1 set. Rest. Do first series of each part (2 rep series)
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Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34920#respond)
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34825#respond)
More Thoughts..
another option
Changing the focus lift each session. So Press, Squat, Clean complex are on different days
6 week Program 3x a Week(could add a 4th training day and use the clean complex 2x a week)
Week 1
Press Focus x 2sets(day 1)
Clean Focus x 2sets(day 2)
Squat Focus x 2sets(day 3)
Week 2 x 3sets
Week 3 x 4sets
Week 4 x 2sets
Week 5 x 3sets
Week 6 x 5sets
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34805#respond)
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*If the program as written is not “enough”, take that energy invest it in 1 set of 5 Evil Wheel Kneeling or Standing Jackknifes and 1
set of 5 Full Contact Twist. Work towards increasing those sets by 1 per exercise each week. 2X-wkly. Save the rest of your energy
to recover and make the reps on your next practice.
Week 1 – Complete the program exactly as written with bells you can strictly press for 10, my experience, which I do not confuse
as fact, tells me that when complexing you need a higher capacity in order to deliver those reps across the board and have the
horsepower to move up. If the start weight while fresh is too close to the target reps when not fresh you will stall the cycle out.
Your results may differ, learned this during 3 cycles of Kettlebell Muscle and 1 cycle of Return of the Kettlebell. Your workload will
be going up very soon, so build a little momentum and if you feel great afterwards, congratulations you will be ready to move up
when the time arrives.
Then repeat the process with squats, using the same bells:
Wk 2 –
Monday all cleans that are 1 move to 2,
Wed – repeat Monday to secure your gain and get the conditioning effect of the cleans on the front end of the cycle
Friday all squats that are 1 move to 2
Wk 3 –
Monday all cleans that are 2 move to 3 – except the (2,3,5)
Wed – repeat Monday, if you feel awesome start working on moving some of the press 1’s to 2’s
Friday – squat 2’s move to 3’s – except the (2,3,5) squat complex leave that the same
http://www.strongfirst.com/moving-target-kettlebell-complex/ 8/13
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Wk 5 –
Monday – cleans move to 4, presses all 1’s should be at 2, leave the (complex with 2,3,5 cleans) the same
Wed – repeat Monday, press 1’s should be at 2
Friday – squats to 4, leave the (complex with 2,3,5 squats) the same
Wk 6 –
Monday – cleans to 5, leave the (complex with 2,3,5 cleans) the same
Wed – repeat Monday
Friday – Squats to 5, leave the (complex with 2,3,5 squats) the same
Press is sandwiched in the middle, you are getting multiple “waves” with the press being the bottom of the wave between the clean
and the squat from an exertion standpoint.
You are also getting another wave by increasing on Mon and Friday with Wed being your “consolidate your gains” day.
Wavy is good.
Wk 7 – Rest, Feed your body well and you can test by Rep Maxing with your former 10 rep weight to see how much you went up in
terms of reps, then increase the weight OR bump your start weight by 4kg then test your Rep Max. You will already know your
clean and squat have become stronger.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34787#respond)
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