EHughes323
Level 4 Valued Member
Long time reader, first time poster. I came up with this program for the TGU since I wasn’t a fan of the vague parameters set by the PM. Personally I like to have much more structure to my training that is easily observable and measurable on paper. I also like to know exactly what I need to do for each individual session. As you’ll soon realize, I came up with this based on Pavel’s article “How to Get Good at Programming” and also from Andrew Read’s article “The Program Maximum.” This program has been working very well for me so far, and I hope that some of you out there might find this program useful. Of course, any questions, comments, or critiques of this program are more than welcome. I will also post a link to Andrew Read’s article for those of you who haven’t read it.
http://breakingmuscle.com/kettlebells/the-program-maximum-kettlebell-training-for-the-advanced-athlete
2-20 min. Get-Up Program -
Do this program 3 days a week, on non-consecutive days (Ex: Monday, Wednesday, and Friday)
Week 1
Session 1: 2 mins.
Session 2: 4 mins.
Session 3: 6 mins.
Week 2
Session 4: 4 mins.
Session 5: 6 mins.
Session 6: 8 mins.
Week 3
Session 7: 6 mins.
Session 8: 8 mins.
Session 9: 10 mins.
Week 4
Session 10: 8 mins.
Session 11: 10 mins.
Session 12: 12 mins.
Week 5
Session 13: 10 mins.
Session 14: 12 mins.
Session 15: 14 mins.
Week 6
Session 16: 12 mins.
Session 17: 14 mins.
Session 18: 16 mins.
Week 7
Session 19: 14 mins.
Session 20: 16 mins.
Session 21: 18 mins.
Week 8
Session 22: 16 mins.
Session 23: 18 mins.
Session 24: 20 mins.
**Rest for 2-3 days, then test with a heavier bell (the goal is to make 8kg jumps from bell to bell). Ideally one should be able to start the program over again with the heavier bell.
http://breakingmuscle.com/kettlebells/the-program-maximum-kettlebell-training-for-the-advanced-athlete
2-20 min. Get-Up Program -
Do this program 3 days a week, on non-consecutive days (Ex: Monday, Wednesday, and Friday)
Week 1
Session 1: 2 mins.
Session 2: 4 mins.
Session 3: 6 mins.
Week 2
Session 4: 4 mins.
Session 5: 6 mins.
Session 6: 8 mins.
Week 3
Session 7: 6 mins.
Session 8: 8 mins.
Session 9: 10 mins.
Week 4
Session 10: 8 mins.
Session 11: 10 mins.
Session 12: 12 mins.
Week 5
Session 13: 10 mins.
Session 14: 12 mins.
Session 15: 14 mins.
Week 6
Session 16: 12 mins.
Session 17: 14 mins.
Session 18: 16 mins.
Week 7
Session 19: 14 mins.
Session 20: 16 mins.
Session 21: 18 mins.
Week 8
Session 22: 16 mins.
Session 23: 18 mins.
Session 24: 20 mins.
**Rest for 2-3 days, then test with a heavier bell (the goal is to make 8kg jumps from bell to bell). Ideally one should be able to start the program over again with the heavier bell.