Newbie Programming Question

SmokeEater1984

First Post
Hey all, I'm new to KBs as a stand alone training method. I currently have a single 20 kg KB and that's it. I've been looking for resources to help me created a training plan to improve my strength and conditioning. I'm a career firefighter and have been very used to a more traditional gym based programming method with the KB as an accessory. Any input for single KB programming would be greatly appreciated, internet searches have been overwhelming with extraneous and irrelevant sites and sources. Thanks for any help.
 

jtsang

Level 5 Valued Member
Hey all, I'm new to KBs as a stand alone training method. I currently have a single 20 kg KB and that's it. I've been looking for resources to help me created a training plan to improve my strength and conditioning. I'm a career firefighter and have been very used to a more traditional gym based programming method with the KB as an accessory. Any input for single KB programming would be greatly appreciated, internet searches have been overwhelming with extraneous and irrelevant sites and sources. Thanks for any help.
Hello sir,
I am in the same line of work and would recommend S&S for starters.

My path was S&S, ROP, DFW, currently on the Giant program.

I also found suitcase carries to be very beneficial. I would recommend the Carry me programs by @Geoff Neupert

This article is also worth checking out
Kettlebell Training for the Fire Service | StrongFirst
 

MikeL

Level 2 Valued Member
If you’re fit you might find S&S with a 20 not enough (even when accounting for everyone’s claims it’s enough and meant to feel like that).

look at Rite of Passage - it’s the clean and press ladders one. The ladders will help increase volume.

I’d also recommend, if you want to get into kettlebells, you do Dan John’s 10,000 Swing challenge. You’ll see results quickly, it’ll teach you to swing well and you’ll be happy with the 20kg bell. It’ll, I expect, give you the “buzz” for kettlebells to revisit S&S/ROP. It’s a quick win and i loved it as my transition from gym work to KB only.
 

Ryan Toshner

SFG TL, SFB, SFL, FMS
Senior Certified Instructor
If you’re fit you might find S&S with a 20 not enough (even when accounting for everyone’s claims it’s enough and meant to feel like that).

Bottoms-up TGUs with a 20 would present a nice challenge and be good grip training for fighting.

@SmokeEater1984 , if the 20 feels a bit too light for swings (on S&S), you could snatch instead.

Same, but different. :)
 

SmokeEater1984

First Post
Hello sir,
I am in the same line of work and would recommend S&S for starters.

My path was S&S, ROP, DFW, currently on the Giant program.

I also found suitcase carries to be very beneficial. I would recommend the Carry me programs by @Geoff Neupert

This article is also worth checking out
Kettlebell Training for the Fire Service | StrongFirst
Thanks, I’ll check out the Carry Me programs for sure. I’m just really used to having, or developing, a set program that this on the fly type of exercise program has not been working well. I appreciate the input.
 

SmokeEater1984

First Post
Bottoms-up TGUs with a 20 would present a nice challenge and be good grip training for fighting.

@SmokeEater1984 , if the 20 feels a bit too light for swings (on S&S), you could snatch instead.

Same, but different. :)
I haven’t done any Get Ups in a good while. Definitely will need to work up to the bottoms up variation. Marrying strength with technique to complete these types of movements of exactly what I’m looking for. Thanks for the input.
 

jtsang

Level 5 Valued Member
Thanks, I’ll check out the Carry Me programs for sure. I’m just really used to having, or developing, a set program that this on the fly type of exercise program has not been working well. I appreciate the input.
What is your rotation like? I work a 4 on 4 off, so a lot of the MWF programs don't work out too well for me. The S&S is nice that way since it's basically every day you can.
 
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