I’ve got this question a few times over the last couple of days from folks interested in our upcoming 5×5 Kettlebell Challenge, so let me do my best to explain!
The original 5×5 workout is a strength training program that was popularized by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.
The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.
However, in our upcoming 28-day Challenge, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!
Here’s an example of what a day’s training might look like:
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Kettlebell 5×5 Workout – Sample Day
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Snatch
— Single / Double KB Split Squat
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Floor Press
— Single / Double KB Row
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One of the KEYS to making this program work with kettlebells is knowing where to start, and how to progress.
See, with the original program, once you can do five sets of five reps with a given weight, you just bump up the load – which is pretty straight forward if you’re using a barbell.
With kettlebells however, you typically have bigger jumps in weight – so we need to get a little more creative, and adjust things like tempo, rest period, exercise variation difficulty, etc.
These details are what we cover in the Challenge coaching and materials, and this is why you should sign up!
Details and save your spot now at the link below:
…look forward to working with you!
-Forest and the FVT Team at KettlebellBasics.net