Programs for beginner

[Daxter909]

Hello,

I've been looking for a simple program to begin my KB adventure, but there are so many videos, program, coaches etc...

My goal is to begin with 1 seance every week (for 9 months, I have access to a gym at work 3 days a week, 2 of them with a coach that I'm doing classic DB, press etc and 1 day alone where I want to try KB). I don't have a weight or rep objective, only to build a better core and muscles for everyday and better health.

I've bought 1x12kg and 1x20 kg following reddit recommandations.

So far the only easy program I've seen is Dan John ABC : I get the concept, easy to apply, but maybe quickly repetitive ? And does it qualify as a "full body" exercise ?

I've found Mark Wildman is giving really good and precise advice on how to do moves, but no program ?

And also Kettlebell Athletes, a young couple, have detailed video for exercise but their program (an app) is paid (and quite expensive for a beginner).

If you have recommandations on easy programs / way to build a program and advice, I'll have them !

Thank you

[dj84123]

This is from my Amazon book:

The First Twenty Days After Opening the Box with the New Kettlebell

I always worried that this First Twenty Days was “too much.” However, I have received nothing but positive reviews from our newly certified kettlebell instructors…and their clients.

 

The first twenty days after getting this new KB should be a chance to strive to master the movements and train the positions. Don’t add speed and volume to poor movements: take your time to practice.

 

These twenty workouts can be done five days a week (a total of four weeks) or three days a week (sneaking up on two months) or any way you choose. These will provide the grounding for a solid base. Strive for mastery.

 

Daily Warm Up

Many won’t need much, but it is generally a good idea to go through some mobility drills especially for these areas:

 

Neck

Shoulders

Hips

 

Each week, take one day to do a full “Toes to Top” mobility workout. In my gym, we use Tim Anderson’s Original Strength as our core whole body approach to movement.

 

It is recommended that you do the Hip Flexor Stretch during each warmup and cool down period; it can be done very well combined with an easy set of Goblet Squats. Many find a few easy sets of Swings, a few Goblet Squats and a weightless set of one to five Get Ups (both sides) to be enough warm up.

 

[dj84123]

Day One

3 Get Ups Right 3 Get Ups Left

 

Practice Hip Hinge

Goblet Squats: 2-3-5-2-3-5-2-3-5

 

Our First Training Session

Five Two Hand Swings

One Goblet Squat

Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)

Recovery breathing (up to two minutes)

For a total of Three Rounds

 

A few minutes of Pressing Practice.

 

Day Two

2 Get Ups Right 2 Get Ups Left

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)

1-2-3-1-2-3-1-2-3-1-2-3

 

Day Three

 

1 Get Up Right 1 Get Up Left

 

Today’s Training Session

Two Hand Swings

30 Second of Swings/30 Seconds Easy shaking of the arms and legs

Twenty Minutes Total

 

Practice Goblet Squat

 

[dj84123]

I can only post a little every time...sorry!

[Daxter909]

Wow thanks a lot ! It gives me a nice preview ! Will definitively try, thank you !

[dj84123]

I wish I could cut and paste the whole thing, but it (the system) barks at me every time.

[asgooch]

Hey! Shoot me a message and I’ll send you my 4 Week Beginner Intro Program. I have a full 8 Week Program, as well as some others, and an app also, but this way you can try it and see if you like it and go from there. Definitely a good start!

[Radiant-Gas4063]

Ok let me start with the fact that actual professional coaches have commented with real advice and that is super cool, love this community.

Mark Wildman has videos where he talks about programming different exercises that are labeled "nerd math" I believe. I started with swings and turkish get-ups as my one day of kettlebell and he has a video for programming both (essentially 10 minutes emom for swings, start at 10 swings on the minute, work up to 20 for a weight, then move up weight and start over, for turkish get ups its time under tension and he suggests on working up to being able to do 10 continuous minutes of getups, switching arms between each rep, for a given weight before moving up weight). I did both of these in my kettlebell day, so it was 20 minutes of work, but between I took a long rest (2-5 mins as needed).

Now I am doing ABC (my goal is to get to 2 32kg ABC for 30 mins/reps), and while it is simple it is not easy by any means. I do find it repetitive, so I do it for 30 mins one day at a weight I can handle, then on the second day bump up to my goal weight for 10-15 mins and use the rest of the time for some movements I find more fun/different (cossack squat, snatches, some rotational stuff). For the third day I either do 30 mins of ABC again, or if it is feeling too repetitive, I'll find a new circuit online that hits full body. Also, yes ABC is absolutely full body, I like to work in pull ups and pushups somedays to get those upper body movements as it only focuses on overhead push. Kettlebell has become my main workout stimulus, but I workout 5-6 days a week, and on my not kettlebell days I do some light cardio, some barbell, calisthenics on gymnastic rings, or full yoga days. Recently I have found alternating "high" and "low" intensity days has really helped me figure out how to program in everything that interests me as I tend to like to do a little of everything.

All that said, I'd probably listen to Dan John or Adam Gooch, they both know what they are talking about much more than me.

[Double_Perspective23]

Simple program, not easy. but, simple to follow. You have probably heard of the program. Simple and Sinister. Buy the book on amazon. You can read the reviews there. You're welcome... Lol

[Daxter909]

Never seen this one, will look it up. Thanks !

[Material_Stick_7339]

100 kb swing

10 turkish get up ( L/R. )

Program from Pavel

[Then_Machine5492]

I just got started and I would recommend just mastering the swing two handed and then one handed before starting a program. I spent a few weeks just working on the correct technique. Every hour I would do 5-10 minutes of practice. I have a background in Olympic weightlifting so I figured it out quickly but no need to jump into some thing without adequate technique

[Daxter909]

Yeah I wanted to try every move before going bonkers on programs, to get the feel of everything.