"The Strongest Shall Survive" with Kettlebells

Here is my goal 52 post in one year.

This is post #1



"The Strongest Shall Survive" with kettlbells.

One of my very first books on Strength Training was the book "The Strongest Shall Survive". by Bill Starr

This book is still probably one of the most informative books on strength and conditioning ever written. In the book Bill Starrs basic program is a strength circuit executed with 5 sets and 5 reps of each exercise performed as fast as possible (AFAP). The exercises are

A. Power Cleans
B. Bench Press
C. Barbell Squat

Starr also employs the Heavy Light Medium Days into the weekly program, simple but very effective. But what if all you have is a couple of kettlebells in your garage or you are a coach on a limited budget how can you use the "Strongest Shall Survive" method?

Option #1

The most obvious is 5x5 in a circuit AFAP 3 days a week on a using the heavy, med,light days method of the following 3 exercises

A. KB clean 5 right and 5 left (5/5)
B. Floor Press 5/5
C. Goblet Squat x5

Option #2

A little variation

The Power clean represents kettlebell explosive lifts i.e cleans, swings and snatches.
The Bench Press and Barbell Squat represents KB Grinds Presses, Squats, Turkish get-ups etc.

Workout "A"

The same as option #1


A. KB clean 5 right and 5 left (5/5)
B. Floor Press 5/5
C. Goblet Squat x5

5x5 AFAP

Workout "B"

This workout is a version of the Steve Maxwell Get-up and Go workout.

Pair the first two exercises for 5 sets AFAP but do not rush the TGU.

1A = Turkish Get -up x 1/1
1B = Bent Over Rows x 5/5
The TGU is both a full body press and also you go from lying to standing so it will also replace the squat.

The TGU and bent over rows are followed by 10 minutes of 30/30 swings 30 sec of work followed by 30 seconds of rest for 10 rounds. The Swings take care of your explosion and conditioning part of the workout.

Workout "C"

Pair the first two exercises for 5x5 AFAP

1A = Clean and Press
1B = Goblet Squats

This pairing actually has it all a clean a press, and a squat but to finish the workout with a great conditioner you will finish with 100 snatches compliments of Steve Maxwell.
If you can without putting the bell down perform snatches in a descending ladder.

20/20
15/15
10/10
5/5

AFAP for a total of 100 reps.

There you have it my first of hopefully 52 post this year. Simple but effective programing.