Kettlebell Die Roll / Plan Strong (Inspired) Program

[Arryn Grogan]

@Tjerr inspired me to add a program too. I've actually had two people test a very similar one with great results. The more people testing and the more feedback I get, the better I get at programming this way

This one is a 6-week program that tests in week 7. In the six weeks, you'll vary from 3-5 days per week. Some days you'll be done in less than 30 minutes, but other days may be around 90 minutes... I wrote it in Google Sheets so that all you have to do is type in your own weights and it will auto-populate into the weeks/days for you. Hopefully I did it right...

And please keep me updated on your progress if you decide to do it. And also, if you have questions, get in touch with me.

Thanks in advance!

DRV 621 SF Forums

 

[piers]

Hang on. If I edit numbers in that one will it change the master?

 

[Sean M]

If one doesn't have 5 bells in 2-4kg increments, could the Light-Very Light-Very Very Light weights be consolidated (resulting in only three bells)?

What starting RM should the Heavy weight be? I see the rep range is 1-3, but if you can only get 1 is that too heavy?

Any changes if using double bells (e.g. double Front Squat)?

I had great success with a similar Plan Strong-based program recently, so this looks familiar.

 

[Arryn Grogan]

Hang on. If I edit numbers in that one will it change the master?

Not if you download the sheet to your own google drive and make the changes. I have a separate master one anyway.

 

[Arryn Grogan]

If one doesn't have 5 bells in 2-4kg increments, could the Light-Very Light-Very Very Light weights be consolidated (resulting in only three bells)?

What starting RM should the Heavy weight be? I see the rep range is 1-3, but if you can only get 1 is that too heavy?

Any changes if using double bells (e.g. double Front Squat)?

I had great success with a similar Plan Strong-based program recently, so this looks familiar.

You could consolidate all three. The VVL and VL are mostly just for warm-up and skill practice. If replacing VVL and VL with your L, instead of 5 reps / 2 sets, do 3 reps / 2 sets. Make sense?

It should not be a 1RM. Ideally it's a 3RM.

No changes if using doubles.

 

[Marc]

Very cool! Thanks @Arryn Grogan!

 

[Hung]

very very cool, thanks Arryn!

 

[MC88]

Two weeks into this working with the deadlift and KB press. Previous max with the 32 was 3 reps per side, but hit a comfortable 5 reps per side this week. Can't wait to see what the next 4 weeks hold. Thanks for putting this together, Arryn.

 

[Bauer]

Hey @Arryn Grogan : Just out of curiosity:
Is this plan more suited to high rep grinds such as C&P, Squats, whereas your program in the SF article is more suited to, say, TGU, Bent Press, Weighted Pullups and Deadlifts?

Because in the latter the total NL is limited to 10-20 reps, whereas in the the former the NL goes up to 45 reps (for medium days).

 

[Mark Limbaga]

This approach is becoming one of my favorites as you can tweak and customize it to various load schemes

 

[Arryn Grogan]

Hey @Arryn Grogan : Just out of curiosity:
Is this plan more suited to high rep grinds such as C&P, Squats, whereas your program in the SF article is more suited to, say, TGU, Bent Press, Weighted Pullups and Deadlifts?

Because in the latter the total NL is limited to 10-20 reps, whereas in the the former the NL goes up to 45 reps (for medium days).

Both plans can be used for any grind lift. The one I wrote in the article outlines a way to increase the frequency to nearly every day each week (if you wanted). There's much more flexibility as there's not really an end goal. However, this plan (DRV621) doesn't let the user choose the days they lift. Same principles, but a rigid plan. Make sense?