Bauer
Level 8 Valued Member
What are your go-to plans for a specific RM-bell?
I guess we could further distinguish plans by whether they focus more on strength, hypertrophy of both.
The following article is difficult to categorize and features several PlanStrong plans: The Big Bell Theory: Plans for Pressing Bigger Kettlebells | StrongFirst
Some more plans/books by Pavel:
Of course, there are many other plans, products and programs, but I will leave it at that for now. I also ommitted complexes etc. like Total Tension Complex or Strength Aerobics (Iron Cardio).
What are your favourites? Do you have other suggestions?
I guess we could further distinguish plans by whether they focus more on strength, hypertrophy of both.
Bell | Plan | Notes | Volume |
---|---|---|---|
2-4 kg less than 1RM | Soju and Tuba (Joey Yang & Mark Limbaga) | 18 sessions, low volume | low |
5-8 RM | ROP (Pavel) | from ETK, 13+ weeks, ladders, high volume during later weeks (75 reps on heavy days) | low to high |
3-5 RM | ROP 2.0 (Pavel) | KB 201 course, increasingly dense ladders, long rest, long sessions, 18-50 reps per session | medium to high (weekly) |
8-12RM | SF 930 Plan (Pavel) | 6 weeks , PlanStrong, press + pullps close to failure, long rests | intense |
6-8RM | 5 Week, Whole Body Single Kettlebell Program (Pavel) | Goblet squats, swings, press + pullups | medium |
10 RM | The Giant 1.0, 1.1, 1.2 (Geoff Neupert) | 3x 20-30 minutes | autoregulated |
5 RM | The Giant 3.0 (Geoff Neupert) | 3x 20-30 minutes | autoregulated |
Tough 4-5 RM | STRONG! (Geoff Neupert) | double bells, 18-36 weeks | low to high |
5 RM | Dry Fighting Weight (Geoff Neupert) | 5 weeks, ladders of C&P + Front Squats, strength and fat loss | autoregulated |
7-10 TRM + 1-3 TRM | Victorious 1 (Fabio Zonin) | 8 weeks PlanStrong/BuiltStrong | medium |
4 bells from 1TRM to 15 TRM | Victorious 2 (Fabio Zonin) | 8 weeks PlanStrong/BuiltStrong | medium+ |
8-10 TRM | Simple Strength for Difficult Times (Fabio Zonin) | ladders, 8 weeks + Squat + Pull | medium to high |
3 bells from 2TRM to 16 TRM | Simple Strength for Difficult Times Pt. 2 (Fabio Zonin) | ladders, 8 weeks + Squat + Pull | medium to high |
75-80% of 1RM | Get Stronger with One Kettlebell(John Spezzano) | 8 weeks, wavy, PlanStrong, only 10-32 reps per session | low to moderate |
1-3 TRM | Rung-a-day (Daniel Hanscom) | GTG + "ladders" over days | more medium, autoregulated |
8RM | My 6-Month Plan for Pressing the Beast (Tim Almond) | ladders + increasing sets and rungs, + pullups, 30-60 reps per session | medium to high |
60%1RM + max effort variations | A Program to Train for the Half-Bodyweight Kettlebell Press (Mark Reifkind) | Conjugate method (Westside Barbell) | intense |
3 bells at 65%, 75, and 85% 1RM | HIRT for Hypertrophy (Craig Marker) | Presses inbetween glycolytic power repeats | moderate |
3 bells at 75%, 85%, 90% 1RM | Science Based Plan (Craig Marker) | PlanStrong style, 6 weeks | low |
3 bells at 75%, 85%, 90% 1RM | Waves of Strength (Craig Marker) | PlanStrong style, 4 weeks | ultra low |
flexible, mostly medium | 40-Days with KBs (Dan John) | Even Easier Strength, ladders, 15-25 reps per session | low to medium |
The following article is difficult to categorize and features several PlanStrong plans: The Big Bell Theory: Plans for Pressing Bigger Kettlebells | StrongFirst
Some more plans/books by Pavel:
- The Red Zone (50 reps per session in 2 bouts)
- Swing Sandwich (ROP version) - 75-85% 1RM bell + 60-70% 1RM bell
- The Powertrain: App Version, die rolled variability, density, short sessions
- ROTK - ladders, density, 5-15RM double bells, block training
- ETK+: die rolled variability, ladders, 3-6 weights (doule bells), focus on medium heavy bells
- RKC: Easy Strength style principles for varied KB training
- 1TRM EV PS: Applicable to presses. 75%, 85%, 90%, and 95% of 1TRM, lower to moderate volume, escalating volume
- 5TRM Back Squat: Applicable to presses. 90% and 105-110% of 5TRM, lower to moderate volume
Of course, there are many other plans, products and programs, but I will leave it at that for now. I also ommitted complexes etc. like Total Tension Complex or Strength Aerobics (Iron Cardio).
What are your favourites? Do you have other suggestions?
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