This week, a lot of people have been asking:
“HOW are your clients getting such great results in 6 weeks with Kettlebell GAINZ?”
It’s with what I call, the “Kettlebell CPO Method” (CPO stands for Creative Progressive Overload).
You’ve probably heard the term, “Progressive Overload”.
The Progressive Overload principle basically states that, in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a stimulus that is above and beyond what it has previously experienced.
Here’s a basic example:
— You bench press 100 pounds for three sets of five on Monday.
— The following Monday, you bench press 105 pounds for three sets of five.
You continue to increase the weight on the bar each workout, and your body adapts accordingly, and gets stronger and stronger over the next few weeks and months.
And this principle is a KEY if you want to make continued progress.
But most people don’t really do it – at least in an intentional, specific, focused way.
And that’s why they stall out in their gains.
So now you know you need to use Progressive Overload in your programming.
But here’s where it gets tricky.
When you are working with kettlebells, often you only have a few – or maybe even just one! – weight(s) to pick from.
So pressing a heavier kettlebell next week might not be possible.
Plus, even if you do have access to a variety of ‘bells, the jumps are typically pretty big – for example, you go from a 12k (26 pounds) straight to a 16k (35 pounds) with most kettlebell brands.
SO – what’s the solution?
Well, what I use in Kettlebell GAINZ is something I call “creative progressive overload”.
You increase stimulus each week, but you just have to get a little more creative.
So, instead of adding weight to your press, you have to look at other variables.
You can still progress, but you have to know what you are doing.
You might go from pressing a 26 pound KB for three sets of five one week, to one set of six, and two sets of five the next week.
These incremental increases add up over time … and pretty soon you CAN go up in weight.
Or, you might go from doing a single arm swing with a certain weight, to doing hand-to-hand swings with that same ‘bell – no added weight, but added complexity / stimulus to the body, therefore still incorporating the principle.
We get a lot more detailed and specific on how to do this in the GAINZ – 6 week program.
But moral of the story is – if you want to get stronger, increase performance, or see improvements in your workouts in general over time, you need to use progressive overload principle in your workouts.
And specifically if you are training with kettlebells, the “CPO” concept works like a charm.
Details on Kettlebell GAINZ at the link below (Anniversary Sale ends soon):
And here’s to your continued success!
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement