Grit: Kettlebell Strength and Power for Cycling
Andrew McDonaldAll plans by this Coach
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Grit: Kettlebell Strength and Power Foundations
Grit is the foundational kettlebell programme, but do not underestimate its effectiveness. Regardless of age or starting ability, following this programme with the right technique will have you stronger, more mobile and powerful in a relatively short period of time.
Strength and stamina will also be greatly improved as a solid foundation for running, riding and all dynamic sports.
Maximal tension is the primary component of ‘Hard-Style’ kettlebell training, very similar to that used in Martial Arts. A strong brace in the core with each swing brings excellent internal tension.
The programme is designed not to exhaust you, rather supplement sports specific training or restore basic functional movements. It is also flexible in nature, aim to complete at least 3 sessions per week.
After an introductory period of 2 weeks, the aim will be to complete a total of 100 Swings and 10 Get-Ups in each session. Quality of technique is of paramount and should be performed at maximum power. The rate at which you progress through the sets is determined by you and if technique slips at any point, the session must end.
Regular testing will provide you the feedback required to determine progress and offer direction toward the density, volume and intensity of the subsequent reasoning block.
This plan has been adopted from the Simple and Sinister Kettlebell Training plan, please visit www.StrongFirst.com to find out more. Technique videos can be found on YouTube but if you wish to continue the programme to supplement your sport-specific training, please contact for coaching details.
Practical technique feedback can be arranged via video submission - contact for more details.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:50 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:50 hrs||1:00 hrs|