Enter the kettlebell goes into quite a bit of detail as to not only the benefits of kettlebell training but also quite a few good programs. He s written three other books based on programs with only two movements.
I would recomend watching the dvd mastering the hardstyle kettlebell swing as well are reading enter the kettlebell over and over.
Enter the kettlebell program minimum. A program minimum for mma fighters how to cure the closet curler steve baccari rkc. The home budget program minimum would include only the minimum things needed for survival. Each month i will increase the weight of the get up while using 1 5 pood for swings.
I m doing the program minimum as well. As part of pavel s break in plan for anyone starting to get into kettlebells it s been done at some point by just about everyone who has turned to kettlebells. The program minimum hereafter pm is a general physical preparedness program from pavel s enter the kettlebell the pm precedes the main program the rite of passage hereafter the rop in the book.
January 23 2007 06 15 am. The rkc rite of passage. You alternate swings with some light recovery activity like jogging.
Simplicity is nothing new to followers of tsatsouline s work. Water food 2. While it would be ideal to have a more complex comprehensive training program many people do not have the means in both time and expertise to stick to.
Power to the people the naked warrior and enter the kettlebell but in these he still allowed for the slightest bit of customization. The first is the program minimum and the second is the rite of passage program. H2h swings are not a part of the s s program except occasionally on the long duration set that is done every 2 weeks after you are swinging at least the 32kg.
Start with 10 12 minutes but your goal is 15 minutes non stop. Pavel took this minimalist concept and applied it to kettlebell training. The program minimum is one of the best known kettlebell training plans around.
Enter the kettlebell and follow the three stage plan to kettlebell mastery. Man makers as described in enter the kettlebell. The plan itself is fairly simple alternating days of small volumes of swings and get ups.
Two of these programs will be the subject of this blog post. The new rkc program minimum with just two kettlebell exercises takes you from raw newbie to solid contender well conditioned flexible resilient and muscular in all the right places. Going to do 4 phases of it.
The pm features kettlebell swings and getups. The alternating swings part was about the earlier program minimum from enter the kettlebell. Kettlebell simple sinister s one and only program.
The swing days are done as intervals doing swings to a. The rop features the one arm kettlebell press swing and snatch with optional pullups. The 15 minutes are equal to three five minute rounds.
A biceps curl here some low rep ab training there a bit of modular program weaving when it didn t seem to hurt anything.
