Simple KB Program Progressions

Making progress with your kettlebell training doesn’t have to be complicated.

It’s simple but requires planning.

Before we start, let’s define some terms:

• Intensity: This is your load (typically in relation to your max)
• Volume: Total amount of work done (combination of your reps and sets)
• Density: Total work done relative to a period of time

Now this is the typical sequence of a simple and safe progression of KB training

Intensity >> Volume >> Density

A good example would be the Single Arm KB Swing.

Probably the most common swing workout is the 10x10 alternating one arm swing done every minute on the minute (EMOM). 

Using this as our foundation, we can manipulate the previously defined training parameters to elicit a specific training response.

• If strength is the goal, then we would increase the intensity, which would be more weight.
• If endurance is the goal, then we would add more volume, which would be more minutes.
• If challenging our glycolytic energy system is our goal, then we would increase our workout density, which would be more reps per minute.

The practical implementation of this would be to first determine what intensity or weight you’re comfortable with. Then train that intensity for a certain amount of volume before working density.

This method allows you to own your KB weight before moving onto the next one.

Here’s a sample progression for the Single Arm KB Swing, in whcih you'll add one minute per week until you get to 20 minutes.

Week 1: 10x10

Week 2: 11x10

Week 3: 12x10

Week 4: 13x10

Week 5: 14x10

Week 6: 15x10

Week 7: 16x10

Week 8: 17x10

Week 9: 18x10

Week 10: 19x10

Week 11: 20x10

Week 12: (Test) 10L/10R EMOM OR Program Density OR Bell Up

From here you have options

• Test your density by performing a 10L / 10R EMOM for as many minutes as you can.
• Program density to progressively increase reps per minute.
• Increase bell weight 4-8 kg and start back at 10 minutes.

 Keep in mind that this starts off relatively easy and gets progressively harder.

By methodically building up, it really enables you to own and get comfortable with the bell. 

The key is having a plan and consistently sticking to that plan.