4-Day Kettlebell Strength & Power Program

4-Day Kettlebell Strength & Power Program

The following is a sample 4-day kettlebell strength and power program. It’s been used by several high level AFL, Rugby Players and Grapplers when on the road or limited to hotel/home training

Day 1: Hips

• Double Kettlebell Snatch x 3 x 5
• 1-Leg Romanian Deadlift x 4-6 L/R x 3 – 5
• Hanging Leg Raise x 6-8 x 3
• Heavy Alternating Swing x 100 changes

Day 2: Vertical Press

• Double Kettlebell Clean & Press x 3-5 x 3-5
• Double Kettlebell 11Arm Row x 3-5 x 3-5
• Seesaw Press x 6-8 x 3
• Alternating Row x 6-8 x 3
• Hindu Push Ups x 50[/tab]

Day 3: Squat

• Squat Jumps x 3 x 3
• Bulgarian Split Squat x 4-6 L/R x 3-5
• Double Kettlebell Clean to Squat x 6-8 x 3
• Reuben Abs x 6-8 each way x 3
• Hindu Squat x 100

Day 4: Horizontal Press

• Plyo Push Ups x 3 x 3
• Kettlebell Floor Press x 3-5 x 3-5
• Weighted Chin Up x 3-5 x 3-5
• Heavy Turkish Get Up x 5 min (Alternate)