The 5 Week, Whole Body Single Kettlebell Program

Discussion in 'Kettlebell' started by John Grahill, Mar 31, 2017.

  1. John Grahill

    John Grahill More than 300 posts

    I saw this program by Pavel in "Muscle and Fitness" online and it caught my interest. Wondered if anyone else has seen or tried it. Looks simple enough but as has been said, simple doesn't mean easy (believe that's a Rif quote).
     
  2. pet'

    pet' More than 5000 posts

  3. kodo kb

    kodo kb Triple-Digit Post Count

    Nope, but maybe @obreaslainp can... ***hoping this trend stops here***
     
    Oscar, WxHerk and damogari like this.
  4. MikeMoran

    MikeMoran Quadruple-Digit Post Count

    I hate these magazine web layouts.

    Anyone want to decipher this in a more simple form?
     
  5. Jeffro

    Jeffro Triple-Digit Post Count

    Yeah, OK, I actually wanted to see the programming so I copied it into a spreadsheet. Basically it's 6 days a week, alternating between swing days and press/pullup superset days, with a wavy load. Swings start at 10x7, add 3 sets every other day, and restart the next week at the 2nd day of the week before. Press/Pull supersets are 8 minutes long and I don't know how to summarize their progression.

    DIRECTIONS
    A - Kettlebell Swings
    Each Swing workout starts with 3x5 Goblet Squats, 60s rest.
    Swings are seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.

    B - Kettlebell Presses and Pullups
    Set a timer to beep every 8min. When it beeps, start your press set. Clean a 6-8RM kettlebell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. This was one set.

    Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.

    Formatting will get screwy when I copy/paste, so I won't label exercises, but should be obvious by A/B as well as format of either ?x7 EMOM for swings or say 3x(5,4,3,2,1) for 3 ladders of 5 rungs. I'm leaving out the Goblet Squats because they are always 3x5

    Day 1 A 10x7 EMOM
    Day 2 B 3x(5,4,3,2,1)
    Day 3 A 13x7 EMOM
    Day 4 B 2x(5,4,3,2,1)
    Day 5 A 16x7 EMOM
    Day 6 B 3x(5,3,2)
    Day 7 rest

    Day 8 A 13x7 EMOM
    Day 9 B 4x(5,4,3,2,1)
    Day 10 A 16x7 EMOM
    Day 11 B 2x(5,4,3,2,1)
    Day 12 A 19x7 EMOM
    Day 13 B 4x(5,3,2)
    Day 14 rest

    Day 15 A 16x7 EMOM
    Day 16 B 2x(6,5,4,3,2,1)
    Day 17 A 19x7 EMOM
    Day 18 B 1x(6,5,4,3,2,1)
    Day 19 A 22x7 EMOM
    Day 20 B 2x(6,4,2)
    Day 21 rest

    Day 22 A 19x7 EMOM
    Day 23 B 3x(6,5,4,3,2)
    Day 24 A 22x7 EMOM
    Day 25 B 1x(6,5,4,3,2,1)
    Day 26 A 25x7 EMOM
    Day 27 B 3x(6,4,2)
    Day 28 rest

    Day 29 A 20x7 EMOM
    Day 30 B 2x(6,4,2)
    Day 31 A 10x7 EMOM
    Day 32 B 1x(6,4,2)
    Day 33 is test day
    3 sets of swings to failure, rest as needed
    another set of swings to failure, rest as needed
    a set of presses to failure rest as needed
    a set of pullups to failure rest as needed
    Day 34 is to test some other event you've already done to see improvement.
     
    swoods2807, Jason Kavanagh and Bauer like this.
  6. Marc

    Marc Quadruple-Digit Post Count

    Looks solid! Give it a try, if you are interested in it! You cannot go wrong with it!
     
    Nate B likes this.
  7. Jeffro

    Jeffro Triple-Digit Post Count

    Yeah, it looks pretty good to me. I love supersetting pullups and presses, it's fun and feels great. Overall the program looks similar to a short term, wavy ROP, with slightly reduced press volume and no snatches. It also looks a good bit quicker than ROP, with the longest press days being 32 minutes instead of the hour plus for heavy ROP days.

    I think I'd skip the test day myself, that just doesn't look fun to me, too much failure!
     
    DavThew likes this.
  8. DavThew

    DavThew More than 500 posts

    I can imagine with the lack of rest on the press ladders a lot of pump going on in the upper body on the press and pull days.

    Ain't no bad thing!
     
    Last edited: Apr 4, 2017
    Jeffro likes this.
  9. MikeMoran

    MikeMoran Quadruple-Digit Post Count

    Ahhh interesting. This looks like a mix of the new Endurance protocol, the ladders from ROP and, EDT type training. Very cool.
     
    Jeffro likes this.
  10. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Jeffro, we support table formatting here on the StrongFirst forum. It's a bit tedious to do, but it can be done. If you look in the Welcome section at the message with the Abbreviations, you'll see how it's done. I've give a sample below, both how it looks and then in a "code" section, what you do to make it happen. You might wish to use the BB Code editor, which you get when you click at the top right of the editing/composing window.


    AbbreviationMeaning
    1RM1 Rep Max
    A+AAlactic + Aerobic
    Code:
    [TABLE]
    [TR][TH]Abbreviation[/TH][TH]Meaning[/TH][/TR]
    [TR][TD]1RM[/TD][TD]1 Rep Max[/TD][/TR]
    [TR][TD]A+A[/TD][TD]Alactic + Aerobic[/TD][/TR]
    [/TABLE]
    
    TR is Table Row
    TH is Table Header
    TD is Table Data
     
    Jeffro likes this.
  11. Jeffro

    Jeffro Triple-Digit Post Count

    Alright Steve, this shall be my formatting magnum opus!

    Pavel's 5-Week Whole Body Single Kettlebell Workout
    The 5-Week, Whole Body Single Kettlebell Workout
    DIRECTIONS
    A - Kettlebell Swings
    Each Swing workout starts with 3x5 Goblet Squats, 60s rest.
    Swings are seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.

    B - Kettlebell Presses and Pullups
    Set a timer to beep every 8min. When it beeps, start your press set. Clean a 6-8RM kettlebell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. This was one set.

    Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.






    Week 1
    Day
    Goblet Squats
    60s rest
    Swings
    EMOM
    Press/Pullup Ladders
    8min/ladder
    1 3x5 10x7 -
    2 - - 3x(5,4,3,2,1)
    3 3x5 13x7 -
    4 - - 2x(5,4,3,2,1)
    5 3x5 16x7 -
    6 - - 3x(5,3,2)
    7 rest rest rest
    Week 2
    Day
    Goblet Squats
    60s rest
    Swings
    EMOM
    Press/Pullup Ladders
    8min/ladder
    8 3x5 13x7 -
    9 - - 4x(5,4,3,2,1)
    10 3x5 16x7 -
    11 - - 2x(5,4,3,2,1)
    12 3x5 19x7 -
    13 - - 4x(5,3,2)
    14 rest rest rest
    Week 3
    Day
    Goblet Squats
    60s rest
    Swings
    EMOM
    Press/Pullup Ladders
    8min/ladder
    15 3x5 16x7 -
    16 - - 2x(6,5,4,3,2,1)
    17 3x5 19x7 -
    18 - - 1x(6,5,4,3,2,1)
    19 3x5 22x7 -
    20 - - 2x(6,4,2)
    21 rest rest rest
    Week 4
    Day
    Goblet Squats
    60s rest
    Swings
    EMOM
    Press/Pullup Ladders
    8min/ladder
    22 3x5 19x7 -
    23 - - 3x(6,5,4,3,2)
    24 3x5 22x7 -
    25 - - 1x(6,5,4,3,2,1)
    26 3x5 25x7 -
    27 - - 3x(6,4,2)
    28 rest rest rest
    Week 5
    Day
    Goblet Squats
    60s rest
    Swings
    EMOM
    Press/Pullup Ladders
    8min/ladder
    29 3x5 20x7 -
    30 - - 2x(6,4,2)
    31 3x5 10x7 -
    32 - - 1x(6,4,2)
    Testing
    Day Swings Press Pullup
    33 3xRM,+ 1xRM Test RM Test RM
    34 Test a WOD OR something else
     
    Szigmund, Sergio, Nasser M and 24 others like this.
  12. MikeMoran

    MikeMoran Quadruple-Digit Post Count

    ^^^^ DING DING DING. We have a winner. Wow that looks great.
    @Jeffro
     
    Stefan Olsson and Jeffro like this.
  13. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    Jeffro likes this.
  14. John Grahill

    John Grahill More than 300 posts

    This looks like a good program to try for sure. Jeffro, many thanks for plotting it out, makes it easier to see how the progression is supposed to go! The Muscle and Fiction article on my tablet is hard to open without pop ups and redirects.
     
    MikeMoran and Jeffro like this.
  15. DavThew

    DavThew More than 500 posts

    Gave the press/pull day today, seems pretty tough to get all those presses one after the other. Guess I'll need to build some volume up elsewhere before I give this a proper try.
     
  16. Paul S

    Paul S Still New to StrongFirst Forum

    Day 33, curious as to why they note the swing test as 3xRM, 1XRM...to me that's just 4xRM unless I'm missing something....
     
  17. Jeffro

    Jeffro Triple-Digit Post Count

    @Paul S Well, I phrased it that way. I think the article said to do 3 sets to failure, rest a bit, then do another set to failure. Maybe some specific amount of rest was listed, I don't remember, you can check the link. TBH, I have no idea why the test was done that way, and without a good explanation I'm a million percent sure I'd skip it. It just doesn't relate to anything else I know in the KB universe, has anybody seen a test like that anywhere else? Maybe replace it with a nonstop swing test ala S&S? But to do that 3x back to back, only to rest a bit and do it again? Yeah, Pavel himself might have to convince me it was good for me!
    edit, actually, here's a screenshot, I have no clue...
    kb test.png

    @DavThew did you start with that first day, 3x(5,4,3,2,1)? Because I thought the same, especially as listed for a 6-8RM bell. What's your RM with the bell you used? I will offer an opinion based from ROP where I believe Pavel talks about varying rest periods for goals, rest more and you will still get stronger just by a different mechanism. I have no doubt this program would still be effective if you
    A) took longer than the allotted 8 minutes
    B) Super set each rung of the ladder eg; 5 press R, 5 press L, 5 pullup, 4 press L, 4 press R, 4 pullup. This lets you rest your press while you pull and vice versa, but all the stabilizers and everything else is still going pretty steadily.
    C) Use a bell with a little more than 6-8 reps. Comparing this to ROP, ROP starts with a 6-8 rep bell with a much lower volume and more rest.
     
    Last edited: Apr 6, 2017
    Bauer likes this.
  18. DavThew

    DavThew More than 500 posts

    @Jeffro I agree with you on the density involved and I've gone for your option C. I was using a 28kg which I can get 7 good reps on each side out of, I've shifted down to the 24kg now, and might take a second run at the program after completing it with a bigger weight.
     
    Jeffro likes this.
  19. pet'

    pet' More than 5000 posts

    Hello,

    Depending on the volume and pace, weight can be adapted. For instance, in this program: The Ultimate Kettlebell Exercise for Martial Conditioning we have to be able to do the move 7 - 8 times Nonetheless, this is a ballistsic. I guess related to a press, 5 can be good.

    Kind regards,

    Pet'
     
  20. obreaslainp

    obreaslainp Double-Digit Post Count

    I've written it up and saved it as a PDF to make it easier to follow. The website is really frustrating. My take on test day is slightly different. I don't see why you would perform 3 sets of swings to failure and then another set of swings to failure. It doesn't make any sense to me. I've written that up as 1 set of swings to failure, 1 set of presses to failure and 1 set of weighted pull-ups to failure.
     

    Attached Files:

Share This Page