Grit: Kettlebell Strength and Power for Triathlon
Author
Andrew McDonald
All plans by this CoachLength
6 Weeks
Typical Week
5 Strength
Plan Specs
triathlon beginner intermediate advanced masters weightloss time goal strength base period
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Summary
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.
Stats
Sample Day 1
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge (strong contraction in the glutes at the top of the movement)
Main Session
100 Swings (10 Sets of 10 Reps)
10 Unweighted Get-Ups (5 each side)
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready
Sample Day 2
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge
Main Session
100 Swings (10 Sets of 10 Reps)
50 Frog Jumps (5 Sets of 10 Reps)
50 Lunges (25 each side)
50 High Step Ups (25 each side, find a box/ bench approx 18-24" high). Focus on driving upwards explosively.
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready
Sample Day 3
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge (strong contraction in the glutes at the top of the movement)
Main Session
100 Swings (10 Sets of 10 Reps)
10 Unweighted Get-Ups (5 each side)
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready
Sample Day 4
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge
Main Session
100 Swings (10 Sets of 10 Reps)
50 Frog Jumps (5 Sets of 10 Reps)
50 Lunges (25 each side)
50 High Step Ups (25 each side, find a box/ bench approx 18-24" high). Focus on driving upwards explosively.
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready
Sample Day 5
Warm up:
10 Tuck Jumps
30 Seconds High Knees run on the spot
Main Session
10x Depth Jumps (both feet land at same time, hips legs and ankles bend to make for a controlled landing. 12-18" drop height MAX)
10x Depth Jumps with rebound on spot (as above but upon landing, immediatly jump veritical on the spot)
10x Depth Jump with rebound jump forward (as above with small jump forward)
10x Jumping split lunge
20x Box Jumps (12-24" high box or bench. Jump with maximum power, extending legs and feet fully).
20x Single Leg Push Off (one leg on edge of box or bench, drop other foot to the floor. Jump vertically using the high foot and return to starting position. 10 each side)
Sample Day 8
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge (strong contraction in the glutes at the top of the movement)
Main Session
100 Swings (10 Sets of 10 Reps)
10 Unweighted Get-Ups (5 each side)
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready
Sample Day 9
Warmup
10 Halos
10 Prying Goblet Squats
5x Unweighted Glute Bridge
Main Session
100 Swings (10 Sets of 10 Reps)
50 Frog Jumps (5 Sets of 10 Reps)
50 Lunges (25 each side)
50 High Step Ups (25 each side, find a box/ bench approx 18-24" high). Focus on driving upwards explosively.
After each set, shake off the tension in your arms, hips and legs. Move onto the next set when you feel ready