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Kettlebells For Speed And Explosive Strength
Here’s another article by guest author, Mike Mahler. As you may know from previous articles by Mike, he puts out some hardcore tough stuff that often calls for two kettlebells. However, the general principles here, as well as most of the drills, can be applied to a single kettlebell as well.
The Kettlebell Solution For Speed And Explosive Strength
By Mike Mahler
We all know that kettlebells are fantastic for building muscular endurance and core strength. Moreover, I showed clearly on my last DVD, “The Kettlebell Solution For Size And Strength”, that kettlebells can be used effectively for getting bigger and stronger. My latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more muscular endurance you will be able to tap into. Thus, my DVD will enhance any program that you are on. In this article, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (www.westside-barbell.com) for increasing speed, strength, and size with kettlebells. Check it out:
Monday: Speed Day
- Double Clean and Speed Press 8×3 (pick a weight that you can press 8-10 times and press the bells as fast as possible while remaining tight. Do a clean before each press and take one-minute breaks in between each set.
- Double Kettlebell Box Squats 8×3 (pick a weight that you can 8-10 times and take one-minute breaks in between each set. Squat down to a box just below parallel, sit on the box for a second and stand up as fast as possible)
- Double Kettlebell Swing 8×3 (pick a weight that you can do 8-10 times and focus on driving through as forcefully as possible. Keep the bells at no high than chest level. The focus should be on your hamstrings. One-minute breaks in between each set)
Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged for the work to follow.
- Double Kettlebell Bent-over Row or Weighted Pull-up 3×6 (stay one rep away from failure and take two-minute breaks)
- Double Kettlebell One-legged Deadift 2×6 l,r (left and right one-minute breaks)
- One-arm Windmill 2×5 l,r (left and right and one-minute breaks. Go heavy on these, but do not train to failure)
Wednesday: Medium Intensity Day
- A-1: Double Floor Press 2×6 reps
- A-2: Renegade Row 2×6 reps l,r
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets.
- B-1: Double Front Squat 2×6 reps
- B-2: Double Snatch 2×5 reps
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets.
Wrap up with
- Turkish Get-up 2×5 l,r (two sets of five left and right and one-minute breaks in between each set)
Friday: Maximum Effort Size and Strength Day
- A-1: Double Kettlebell Military Press 5×5 reps
- A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5×5
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety seconds and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5×5 with an exercise, add another set.
- B-1: Double Front Squat 5×5
- B-2: Double Swing 5×5
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety seconds and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5×5 with an exercise, add another set.
Wrap up with
- Double Windmill 2×5 l,r (two sets of five left and right and one-minute breaks in between each set)
Every thee weeks change the exercises on the maximum effort day to avoid burnout, boredom, and lack of progress. For example do the Sot press instead of the Double Mil Press or Double Lunges instead of Double Front Squats.
If you’re ready to take your training to the next level, check out Mike’s books and DVDs, and specifically, the Kettlebell Solutions for Speed and Explosive Strength DVD if you’re after more information about what’s in this article. While you’re there, be sure to click on the “More Information” buttons under the DVDs. He often has specials with discounts on multiple DVDs, but they don’t always end up on the main page.
And, if you don’t have a kettlebell - or you’re ready to get a second so you can get the full benefit of Mike’s stuff, check out the Russian Kettlebell site or Russian Reds, for the lower-cost version (they’re not powder-coated).
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I like the name of your site. As a crossfit person and instructor I can relate to effectiveness of plan hard basic training with a little evil. good luck on your training.
Ken