21 st Century Programing with Kettlebells

I earn my living as a Physical Education teacher,
but what I really enjoy is being a student.
I love to learn so I never miss the opportunity to go
to a Perform Better Summit, when one is in town.
At the previous PB seminar I attended
Alwyn Cosgrove presented a great lecture called

"Fitness Training for the 21st century"

In his lecture Alwyn discussed 7 categories or components
that should be included into a well designed fitness program.

1. Mobility, Activation, and Movement Prep
2. Injury prevention, rehab and corrective exercise.
3. Core training
4. Elasticity/reactive training
5. Strength/resistance training
6. Energy system development
7. Regeneration

I agree with Alwyn and as I thought about it, I believe
the RKC system incorporate these 7 categories
without even knowing it.

For Instance categories 1-3 can be covered in a good
joint mobility program with a kettlebell.
Steve Maxwell has a great kettlebell warm-up routine.

Here's an example.

• Slingshots
• Figure 8 to a hold.
  
• Halos
• KB good mornings
• KB wave squats
  
• Windmills
• Overhead squats

Lets skip to category 5 (strength and resistance training)

In KB Land this category would be classified as "Grinds"

• TGU
• Squats
• Presses
• Rows
• etc....

Category 4 "Elasticity and Reactive Training"
Many exercises can fit here various Olympic lifts, plyometrics,etc

Category 6 "Energy System Development" otherwise known as your "Cardio"
or interval training.

In my mind "Ballistics" can kill both of these birds with one stone.

• Swings
• Snatches

Category 7 - Regeneration (foam roll and stretch.)

Let me give you an example program that all RKC's are familiar with.
A variation of the "Program Minimum".

• KB mobility drills x 10 min (categories 1-3)
• TGU x 5 min (category 3 and 5)
• Swings x 12 min (category 4 and 6)
• Foam roll and stretch x 10 min

Total time = 37 min
Quality not Quantity!

Here is another example.

KB joint mobility x 10 min
A1 - Clean/Squat/Press x 5 reps each arm
A2 - Pull-ups x 5 reps
For rounds AMAP x 12 min
30/30 swings x 10 min
Foam roll and stretch x 10 min

Total time = 42 minutes but again very efficient.
All major muscles and movements are covered.

Think about how you can design a fitness program for the 21st Century
for yourself and your clients.