Kettlebell Self-designed program feedback

[ntapsak]

Hello all,

I'm looking for some feedback on a training plan I thought up. I just tested my C&J maxes (1x32kg - 6-7RM, 2x25kg - 6RM) and my main aim is to bump my 2x25kg C&J up to 10RM by the end of the year.

I have a few thoughts. First was to just run the Giant, and while I love to do so, I am constrained to 3x/week to train and really want to switch out one day for snatches. I also find that I will need more time to complete sets of 5 C&J at my current goal weight, so I thought I would use a program similar to one I ran much earlier this year, with a Med/Light (snatch)/Heavy day, focusing on C&J but with some accessories.

This is what I came up with:

Medium​	Light (Snatch)​	Heavy​
Main work: Dbl C&J (2x25kg) 2-3x5 (rest 3-5 min.)	Accessory 1 Incline db press 3x8	Main work: Dbl C&J (2x25kg) 3-4x5 (rest 3-5 min.)
Accessory 1 Med-heavy db deadlifts 3x8	Main work: Dbl snatch (2x18kg) 3x5	Accessory 1 GSQ (32kg) 3x8
Accessory 2 Cable rows 3x10	Single snatch (25kg) 6x5	Accessory 2 Somersault squat (25kg) 3x10
Notes: Add 1 set of C&J weekly to Med and Heavy (Med should be -2 sets), maybe +1 set of dbl snatch to Light. Adjust accessories as needed. I am also considering swapping double C&J on Med day from Weeks 5-7 to single, at 32kg, for variety. I've benefitted a lot from heavier unilateral jerks.		Heavy C&J volume: Wk1 – 3x5 Wk2 – 4x5 Wk3 – 5x5 Wk4 – light Wk5 – 7x5 Wk6 – 8x5 Wk7 – 9x5 Wk8 - test RM

My thought was to use the Heavy day primarily to just gradually add volume. I included accessories to balance out the training a bit more--I love the minimalist approach because of time constraints, but am wanting a little more balance. Thoughts? Anything I missed or might want to add/modify?

 

[Dayz]

Looks good. The key is to choose a small number of compound exercises and slowly progress them. Can't go wrong.

I will say though that if your #1 goal is the C&J 10RM, the Giant will likely achieve that much better than what you've planned out due to the specialisation of the Giant.

 

[Mark Limbaga]

You can go and give it a try..

At times you have to be brave and rub an experiment of one...

Or when in doubt, just follow a proven plan (ph1 of kettlebell strong is a good choice) and then plug in some easy strength/gtg accessory work.

For the C and J, heavy front squats and/or deadlifts are a wise choice..

Quick question: how many times can you clean 25s? 32s?

 

[ntapsak]

For the C and J, heavy front squats and/or deadlifts are a wise choice..

Quick question: how many times can you clean 25s? 32s?

I figured either squats or deads would help, which is why I plugged those in on two of the days. My intent on the Med day is to use 70+ lb dumbells (I don't have kettlebells that heavy) and on the Heavy day I hope to get enough of a hypertrophic/muscle fatigue effect from goblet squats + somersault squats. My only choice for front squats would be 2x25kg or 2x18kg, and I feel that the former would be too hard after my longest C&J sets (and I don't want to spend more than 45 min in the gym, hopefully, or at least not until the volume is higher).

My heaviest pair of bells is 25kg, I only have one 32kg. I haven't tested my clean RM, but if my C&J RM is 6 for both I'd reckon my clean RM is higher. I know I've done sets of 10 with 2x25 before. What did you have in mind?

 

[Mark Limbaga]

The cleans are what usually wipe you out in the c and j..

Here's another option.. get the strongfirst for grapplers program.. the double bell plan there would definitely turn your 6rm into an 8rm at the very least