WOD vs Progressive Overload [print this out]

Here is a critical mistake a lot of people make in their training.

They have what I’d call a “WOD” (Workout of the Day) Mentality.

(This is not any sort of specific reference to Crossfit, by the way – I’m sure some Crossfit programs do a great job of programming their workouts over time.)

You either make up, or do a Google search, or even check out the FVT Newsletter, and decide on your workout for the day.

It’s cool. It’s fun. It’s hard.

You feel like you are getting a great workout.

And you actually may be!

This type of approach will work fine for a short period of time.

If you’re not working out consistently, and you go to doing this three or four times per week, you are going to get some results in the beginning.

But it’s NOT the best way to set things up for continued success.

Because eventually, you will plateau.

You won’t be able to do more push ups than you could last month. Or swing a heavier KB. Or press a bigger KB. Or do more pull ups.

And as a result, your fat loss and muscle gain results will plateau too.

You see, you need to have a planned out program – that focuses on the concept of progressive overload – if you want to make continued strength and performance gains.

So maybe I have a 6 week training plan – like we give you in our upcoming “300” – 42 Day Kettlebell Challenge.

Week one, I do some kind of “benchmark workout”, where I can get an idea of where I am at with specific performance indicators.

(Check out the “300” – 42 Day Kettlebell Challenge BENCHMARK WORKOUT for an example of this HERE.)

Then, over the next 6 weeks, I work on improving specific movements.

Maybe I’m doing KB presses every week, and I’m trying to add a couple of reps to my total, so that I can progressively overload my body and get incrementally better.

Maybe I’m doing pull ups, and I’m adding an extra rep to my total each week, so that I can progressively overload my body and get incrementally better.

It’s all planned out and fits into an overall, progressive scheme.

Then I repeat my benchmark workout at the end to “test out” – and I can actually see and measure my improvement!

I pat myself on the back!

Take a few days off to recover.

And start another planned out training program for my new goals!

To sum up – if you want to keep progressing in the long term, you CANNOT take this “workout of the day” mentality.

You need to follow a plan that is well thought out and specific to your goals.

Join us for the upcoming “300” – 42 Day Kettlebell Challenge to start on one today:

“300″ – 42 Day KB Challenge (spots limited to 25)

And here’s to your continued success!

– Forest and the FVT Team

“300” – 42 Day KB Challenge – BENCHMARK WORKOUT

Here is your benchmark workout for the upcoming “300” – 42 Day KB Challenge.

“300” – 42 Day KB Challenge <<== apply here

The idea behind this workout is that it gives you a great “benchmark” to measure your progress.

We do it both at the beginning and end of the Challenge, so you can see if you can do better push ups, more swings, etc.

What makes the Challenge unique is that we have a very specific, progressive plan that is going to help you actually get better and stronger and DO better at the workout, at the end of the 6 weeks.

(And in the process, you will end up losing fat, gaining muscle, and getting into fantastic shape.)

Plus, there is a ton of accountability – you check in every time you work out, and we actually keep track of who is checking in and make sure to reach out if you don’t – so it helps you actually DO the workouts too 🙂

Okay – here we go:



“300” – 42 Day KB Challenge – BENCHMARK WORKOUT

TIER 1 (for beginners / those just getting back into it)

5 1 arm press right (8k women / 16k men)
5 1 arm press left (8k women / 16k men)
15 2 arm KB swings (12k women / 20k men)
10 push ups with hands elevated waist-level box or bench
5 bodyweight lunges right
5 bodyweight lunges left
10 recline rows
5 burpees

Complete 5 rounds for time

TIER 2 (for intermediates and advanced)

5 1 arm press right (12k women / 24k men)
5 1 arm press left (12k women / 24k men)
10 1 arm KB swings right (16k women / 24k men)
10 1 arm KB swings left (16k women / 24k men)
10 standard push ups
10 KB goblet lunges right (12k women / 24k men)
10 KB goblet lunges left (12k women / 24k men)
5 pull ups
10 burpees

Complete 4 rounds for time



Give that workout a go if you want!

See how you do.

Then – if you want a specific, progressive plan – WITH coaching and accountability and feedback to make it happen – to help you improve at this workout over the next 6 weeks, apply for our “300” – 42 Day KB Challenge at the link below:

“300” – 42 Day KB Challenge (spots limited to 25)

Look forward to hearing from you!

– Forest Vance

300 KB Challenge Workout

Did you ever see the movie 300?

Gerard Butler and the rest of the cast were RIPPED:

One of the workouts – written by Mark Twight, their trainer – circled around the internet and gained some popularity after the move came out.

It’s a 300 rep, fast-paced, metabolic-conditioning style session that includes both barbell work and some bodyweight / gymnastics moves.

I think it actually played a role in popularizing this style of training, around 10 or 12 years ago.

If YOU want to get ripped like the cast of 300, I have a 300 rep kettlebel and bodyweight workout for you to try that’s done in the style of the original … but all you need to do it is a single kettlebell and your own bodyweight.

Check it out below.

And if you like the workout, stay tuned for our upcoming 6 week “300 KB Challenge” program – we’ll be accepting applications starting tomorrow:


300 Kettlebell Challenge Workout

Suggested KB weight: 12k/16k (women), 20k/24k (men)

– 5 1 arm KB press (per side)
– 10 1 arm KB swing (per side)
– 10 KB goblet split squat (per side)
– 10 burpees

5 rounds for time





And powerful.

Just like the original “300” workout, but with a kettlebell twist.

Thank you Mark Twight for the inspiration!

And stay tuned if you want in on our upcoming 6 week 300 Kettlebell Challenge. We’ll be using lots more workouts like this to get you lean, jacked, and ready for summer. Application period opens tomorrow.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor

[new video] Kettlebell Elbow Pain – Mistake + Fix!

Today, I have 1 tip that will help your kettlebell swings, cleans, and snatches!

You see, a very common mistake people make when doing these exercises is to bend the elbow when the KB comes down on the swing.

Watch the video for examples.

One of the things this can do is cause stress on the elbow, and eventually cause pain.

A simple cue and fix is to simply think about flexing the tricep (muscle on the back of the upper arm) when the KB swings down. This will make it so that you cannot flex your bicep (muscle on the front of the upper arm) and end up bending your elbow and causing that stress.

Give that tip a try, and hope it helps!

Also, if you found this video helpful, check out the link below.

You can get 7 of my best KB workouts – FREE for a limited time:


Mother’s Day “300” Kettlebell Workout

Happy Mother’s Day to all moms!!

What better way to celebrate than with a kettlebell workout?

Let’s hop right in …

Mother’s Day 300 Kettlebell Workout

Do two rounds of the circuit below. Rest as needed and prioritize great form. Complete the workout as fast as possible (300 reps total):

– 30 KB swings
– 30 push ups
– 30 KB rack lunge (15/side)
– 30 1 arm KB rows (15/side)
– 30 burpees


STRONG MOMS – recruit your family, see if they can hang 🙂

FOR STRONG MOMS IN YOUR LIFE – share this workout, then check out the link below for a last-minute gift:

==> 28 Day KB Body Revival

And here’s your continued success! –

– Forest Vance

[new video] the “Top Down” Kettlebell Press

The kettlebell press is different from a barbell or dumbbell press. This is because of its offset nature (the weight of the KB rests against the back of the arm).

This is a GOOD thing – because when you press a kettlebell, you are getting a great shoulder stability workout as your rotator cuff has to work overtime to counteract these forces!

But when you are learning the move, it can also be tricky.

The drill in today’s video should really help you a lot with getting the “groove” of the exercise.

To perform the “Top Down” kettlebell press drill, start by pressing the KB out to the top. Then, actively “pull” in down into the rack position. Almost imagine like you are doing a one-arm pull up!

It seems simple, but this is a great drill to help you learn the proper groove.

Give it a try at your next press workout, and see if it helps.

And get more ‘hacks’ to learn safe and effective KB form here:


– Forest Vance, MS
Certified Kettlebell Instructor