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Kettlebell complexes rock. A few months ago StrongFirst published the Total Tension Kettlebell Complex
(http://www.strongfirst.com/total-tension-kettlebell-complex/) in this blog. Those of you who followed the plan as
written saw excellent results. Senior SFG Tommy Blom, for instance, gained 3.8kg (8.4 pounds) of lean body mass in six
weeks.
Following is another StrongFirst complex. We put SFG Level I (//www.strongfirst.com/certifications/sfg-i-kettlebellinstructor-information/) students through it at the last two Certifications in South Africa and Australia.
(http://www.strongfirst.com/wordpress/wp-content/uploads/2014/02/moving-target-kettlebell-complex.jpg)
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Do:
1 clean + 2 presses + 1 squat
Rest
1 clean + 3 presses + 1 squat
Rest
1 clean + 5 presses + 1 squat
Rest
Then repeat the process with squats, using the same bells:
1 clean + 1 press + 2 squats
Rest
1 clean + 1 press + 3 squats
Rest
1 clean + 1 press + 5 squats
Rest
And finally with cleans:
2 cleans + 1 press + 1 squats
Rest
3 cleans + 1 press + 1 squats
Rest
5 cleans + 1 press + 1 squats
Rest
The pattern is clear: a single rep of two of the component drills and a 2, 3, 5 ladder of the third. Systemically, you are
getting tired, but the muscular stress target keeps shifting and you can keep going without compromising your
technique.
If you do the math, you will see that the above totals 16 reps of each exercise. That is not a lot, but the 1:1 work-to-rest
ratio (I go, you go) will make sure this brief session will get your attention. If it has not, repeat the whole series once
more after ten minutes of rest. Rest actively: walk around, do a couple of Brettzels, hip flexor stretches, etc.
There are many ways to build a four- to six-week training plan around this workout. If you are experienced in program
design, give it a shot and post your solution in the comments section. I will select the best ones and include them in a future
blog.
Enjoy the pain!
Accept the challenge:
Sign up for StrongFirst Girya Kettlebell Instructor Certification (//www.strongfirst.com/certifications/sfg-i-kettlebellinstructor-information/)
http://www.strongfirst.com/moving-target-kettlebell-complex/
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KETTLEBELLS (HTTP://WWW.STRONGFIRST.COM/CATEGORY/KETTLEBELLS/)
CLEAN (HTTP://WWW.STRONGFIRST.COM/TAG/CLEAN/)
COMPLEXES (HTTP://WWW.STRONGFIRST.COM/TAG/COMPLEXES/)
PRESS (HTTP://WWW.STRONGFIRST.COM/TAG/PRESS-2/)
PROGRAM (HTTP://WWW.STRONGFIRST.COM/TAG/PROGRAM/)
SQUAT (HTTP://WWW.STRONGFIRST.COM/TAG/SQUAT/)
(http://www.strongfirst.com/the-secret-to-instant-strengthgains/)
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W1: 1,1,2
W2: 1,2,2
W3: 2,2,2
W4: 2,2,3
W5: 2,3,3
W6: 3,3,3
Or
1,1,2
1,2,2
2,3,2
2,3,3
3,3,3
After this the plan can begin again with 3,5,7 before next sized bell and/or low volume program.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=164523#respond)
Eric says:
October 11, 2014 at 2:31 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment69886)
Day 1: Clean + 2 Presses + SQ 2 Cleans + Press + SQ
Rest Rest
Clean + 3 Presses + SQ then do 3 Cleans + Press + SQ repeat
Rest Rest
Clean + 5 Presses + Sq 5 Cleans + Press + SQ
Day 2: Clean + Press + 2 SQ 2 Cleans + Press + SQ
Rest Rest
Clean + Press + 3 SQ 3 Cleans + Press + SQ
Rest Rest
Clean + Press + 5 SQ 5 Cleans + Press + SQ
Eric says:
October 11, 2014 at 2:43 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment69887)
http://www.strongfirst.com/moving-target-kettlebell-complex/
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Day 3:
Clean + 2 Presses+ SQ
Rest
Clean + 3 Presses + SQ
Rest
Clean + 5 Presses + SQ
>Then do:
Clean + Press + 2 SQ
Rest
Clean + Press + 3 SQ
Rest
Clean + Press + 5 Sq
http://www.strongfirst.com/moving-target-kettlebell-complex/
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milored says:
March 23, 2014 at 8:24 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-35639)
This complex sounds intriguing but how to program it
My thinking leads me to plug it in as part of a hypertrophy program ala armor building from Easy Strength
Moving Target complex
DL and some kind of press (low rep/volume)
Hi rep squats (although other options are certainly possible)
4-6 weeks and then move on. Just a thought. Ill be exploring it in the next month.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35639#respond)
milored says:
March 23, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment35665)
After more thorough reading and reflection, that should be:
Low rep/volume DL/Press
Moving target
Hi rep squat
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35665#respond)
Dustin says:
March 2, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-34920)
Simple way to program this complex to get stronger and more muscular. Pick a pair of kettlebells you can press 6 times. Workout 3
days a week. Use a step cycle. Do the same workout 2 workout days in a row. Add a little to it. Example:
Monday- complex for 1 set
Wednesday- same as Monday
Friday- complex for 1 set. Rest. Do first series of each part (2 rep series)
http://www.strongfirst.com/moving-target-kettlebell-complex/
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http://www.strongfirst.com/moving-target-kettlebell-complex/
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Wk 5
Monday cleans move to 4, presses all 1s should be at 2, leave the (complex with 2,3,5 cleans) the same
Wed repeat Monday, press 1s should be at 2
Friday squats to 4, leave the (complex with 2,3,5 squats) the same
Wk 6
Monday cleans to 5, leave the (complex with 2,3,5 cleans) the same
Wed repeat Monday
Friday Squats to 5, leave the (complex with 2,3,5 squats) the same
Press is sandwiched in the middle, you are getting multiple waves with the press being the bottom of the wave between the clean
and the squat from an exertion standpoint.
You are also getting another wave by increasing on Mon and Friday with Wed being your consolidate your gains day.
Wavy is good.
Wk 7 Rest, Feed your body well and you can test by Rep Maxing with your former 10 rep weight to see how much you went up in
terms of reps, then increase the weight OR bump your start weight by 4kg then test your Rep Max. You will already know your
clean and squat have become stronger.
Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34787#respond)
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