acrowe
Level 1 Valued Member
I'm currently a cadet at a Military College in South Carolina and an Infantryman in the Light Infantry unit stationed here.
Due to the school restricting the gym's hours to just a few hours per day (for roughly 1,000 cadets that religiously go and the many in-and-outs as well), the math doesn't add up well for a smooth gym experience. Due to this, two classmates of mine (one Airman currently serving and the other classmate going into Law Enforcement) seemed to have seen the light that the kettlebell offers.
What they are wanting from me, however, is a program that will have them gain enough mass (provided they eat sufficiently for their goals and drink a gallon of whole milk a day for the few week period), but to maintain and improve their conditioning simultaneously.
Of course I've spent hours scouring over the internet, through thousands of posts utilizing poor grammar and too many "experts" in gaining mass or this and that. However, through hearing of complexes first through the "Total Tension" Kettlebell Complex as well as reading "Mass Made Simple" by Dan John, I'm hoping to try and use common sense and good programming to hopefully give these guys want they want and possibly provide the foundation for a whole new program utilizing kettlbells and bodyweight. Of course, I could be very far off from the mark, which is why I am curious to see the input of more experienced individuals here.
Monday/Wednesday/Friday
(Strength Focus)
High-Rep Double Kettlebell Front Squat -20 to 50 repetitions (depending on weight)
Weighted Dips/Pullups - 5x5
Kettlebell Complex - [Either Dan John's 5x3 or Total Tension Pyramid Format]
Tuesday/Thursday/Saturday
(Conditioning Focus)
Kettlebell Swings, possibly in Tabata format
High-Repetition burpees
*And of course, can be changed by needs with things such as: Sprints, HIIT Bodyweight Circuits, Plyometrics, and ballistic kettlebell exercises.
Sunday
Rest
So, I know the whole topic of gaining mass with kettlebells has been thrown around the internet, beaten into submission, and pissed on with mislead opinions of the many; it also comes into controversy with the many cult-like followers that swear by barbells being the only means to gaining appreciable muscle and view kettlebells as simply a tool for "toning."
So while I know that for the goals set that barbells would satisfy it the quickest and in most simple fashion (progressive overload is much easier to obtain with barbells, add 5lbs per day), I hope that I could program a kettlebell system that could deliver added lean muscle mass, but to save and improve conditioning and explosive strength. The gains would be significantly slower than a pure mass-building program, but I feel like this is something that could possibly be unique and be a springboard for others. By no means am I an expert, which is why I seek the experts opinion.
If you read this whole post, you're a genuinely great person to whom I can't thank enough. I love this website and the community, I believe the articles posted on Strongfirst are top-of-the-line, well educated, and backed by science and hardwork. I look forward to any and all input, whether it be positive or constructive input. I'd love to be a guinea pig for this!
Very Respectfully,
SPC Crowe
“Only through struggle does one cultivate the strength to achieve their true destiny.”
Due to the school restricting the gym's hours to just a few hours per day (for roughly 1,000 cadets that religiously go and the many in-and-outs as well), the math doesn't add up well for a smooth gym experience. Due to this, two classmates of mine (one Airman currently serving and the other classmate going into Law Enforcement) seemed to have seen the light that the kettlebell offers.
What they are wanting from me, however, is a program that will have them gain enough mass (provided they eat sufficiently for their goals and drink a gallon of whole milk a day for the few week period), but to maintain and improve their conditioning simultaneously.
Of course I've spent hours scouring over the internet, through thousands of posts utilizing poor grammar and too many "experts" in gaining mass or this and that. However, through hearing of complexes first through the "Total Tension" Kettlebell Complex as well as reading "Mass Made Simple" by Dan John, I'm hoping to try and use common sense and good programming to hopefully give these guys want they want and possibly provide the foundation for a whole new program utilizing kettlbells and bodyweight. Of course, I could be very far off from the mark, which is why I am curious to see the input of more experienced individuals here.
Monday/Wednesday/Friday
(Strength Focus)
High-Rep Double Kettlebell Front Squat -20 to 50 repetitions (depending on weight)
Weighted Dips/Pullups - 5x5
Kettlebell Complex - [Either Dan John's 5x3 or Total Tension Pyramid Format]
Tuesday/Thursday/Saturday
(Conditioning Focus)
Kettlebell Swings, possibly in Tabata format
High-Repetition burpees
*And of course, can be changed by needs with things such as: Sprints, HIIT Bodyweight Circuits, Plyometrics, and ballistic kettlebell exercises.
Sunday
Rest
So, I know the whole topic of gaining mass with kettlebells has been thrown around the internet, beaten into submission, and pissed on with mislead opinions of the many; it also comes into controversy with the many cult-like followers that swear by barbells being the only means to gaining appreciable muscle and view kettlebells as simply a tool for "toning."
So while I know that for the goals set that barbells would satisfy it the quickest and in most simple fashion (progressive overload is much easier to obtain with barbells, add 5lbs per day), I hope that I could program a kettlebell system that could deliver added lean muscle mass, but to save and improve conditioning and explosive strength. The gains would be significantly slower than a pure mass-building program, but I feel like this is something that could possibly be unique and be a springboard for others. By no means am I an expert, which is why I seek the experts opinion.
If you read this whole post, you're a genuinely great person to whom I can't thank enough. I love this website and the community, I believe the articles posted on Strongfirst are top-of-the-line, well educated, and backed by science and hardwork. I look forward to any and all input, whether it be positive or constructive input. I'd love to be a guinea pig for this!
Very Respectfully,
SPC Crowe
“Only through struggle does one cultivate the strength to achieve their true destiny.”
