01 Apr 10 Strength Training Program Ideas.
Let’s say you just completed a specific training program.
As a matter of fact, let’s say you just completed the 4 week kettlebell, “Shock & Awe” Protocol (SAP).
The question is, what do you do next?
If you’re not going to repeat the program now, the best thing is to clearly decide on your number one goal.
As a matter of fact, decide on your BIG goal right now.
What do you really want?
Then, pick the program that will help you achieve that goal.
So, the program you choose all depends on your goals.
The SAP is designed to increase total body strength and muscle mass as it’s a very challenging 4 week double kettlebell program for the intermediate or advanced kettlebell enthusiast.
It’s 4 weeks of “all out” training, with specific rest and recovery.
Following a specific program is definitely the key to getting the results you want.
Now, here’s 10 strength training program ideas (including specifics on how to repeat the SAP.)
1-Repeat the SAP. I would recommend one week of scaling things back after completing the SAP. Here are some suggestions on repeating the program.
- For the week following the program, do 4 days of swings, turkish get ups, presses, goblets, cleans, and snatches. Just the fundamentals with a single kettlebell. Keep it simple and work on improving technique.
- Always do a week where you scale things back and go back to the fundamentals. I’m not saying take a week off, just get back to the basics and allow your body a week to “recharge.”
- After the “recharge” week, start the 4 week program over again. Could you go up a bell size? Just a thought.
- I feel this program could be repeated a maximum of 3 consecutive times (for 15 weeks in total). This is a periodized approach and the longer term approach could potentially provide better results, depending on where you’re starting point is.
2-Resume your previous program. Assuming you had a specific program, does the program match your current goal? If it does, maybe go back to another training cycle of your prior program.
3-The Rite of Passage Program (p.150) from Enter the Kettlebell. This is an excellent kettlebell program for strength and conditioning if you follow the program as it’s outlined. Always worthy of consideration.
4-Kettlebell Muscle is an excellent double kettlebell program. Again, if strength and muscle building are your goals, this is another great program. A brutal 6 to 12 week training cycle.
5-Get the book Easy Strength. This is one of my favorite (and probably underutilized) strength training books that is loaded with training program ideas and training philosophy. If your goal is strength, I highly recommend this book.
6-Along the same lines as Easy Strength, the book Never Let Go by Dan John is another book with lots of training ideas for strength, hypertrophy, fat loss, and much more. And, you get all the wisdom and storytelling of Dan, so it’s a “no-brainer.”
7-For fat loss, how about Geoff Neupert’s Kettlebell Express program? All of Geoff’s stuff is great and this is no exception. This is a time efficient fat loss program.
8-For bodyweight strength and conditioning, how could you go wrong with Convict Conditioning? The answer is you can’t. Already a classic in bodyweight training, this is a great book for progressions, technique, and programming.
9-For maximal strength improvement, one of the very best barbell training programs out there is 5/3/1 by Jim Wendler. It’s a simple program and an absolute proven system to get stronger doing the basic barbell lifts.
10-If you’re interested in Olympic lifting, then there may be no better book for technique, progressions, and programming than Olympic Weightlifting by Greg Everett. This is the definitive, comprehensive guide to Olympic weightlifting.
And, of course, stay tuned for additional programs coming from RdellaTraining.com.
New, specific programs are on the way, so make sure to enter your email above to be notified when things become available.
There’s 10 different programming ideas for you to consider.
Again, it all comes back to what do you want?
Once you know the goal, pick the program to match the outcome.
It actually is that simple.