Metabolic Circuit

Football Season is almost Here!

So there is no better time to talk about kettlebell training for football.
When it comes to Strength and conditioning for football there is probably no one better than Boyd Epley, the former long time strength coach at the University of Nebraska, and founder of the National Strength and Conditioning Association (NSCA).

In the book by Boyd Epley “The Path to Athletic Power” he provides the reader with a complete strength and conditioning program. One recommended program is the “Metabolic Circuit” In research performed by the University of Nebraska the Metabolic Circuit was shown to

Increase Strength
Increase Muscle Mass
Increase Metabolism
Increase Growth Hormone Production


The key to an increase in growth hormone is by using heavy reps of 10 with 60-second rest periods. As a coach I believe in timed sets for larger groups so one way to perform this circuit would be to use groups of 3 with a continuous clock where one person lifts for 30 sec and the other 2 people rest for 60 seconds until it is their turn to lift again for example.

Player A – KB Swings x 30 sec
Player B- rest
Player C – rest
At the 30 second point player B will now go, while C and A rest and the at 30 sec. point Player C will go while player A and B go. The athletes would just continue in this manner until all exercises of the circuit are completed.
The other beauty of this circuit is that the coach will only need 1 KB for every 3 athletes or students.

To make this circuit productive the students or athletes needs to go HEAVIER than usual but still with good form. Make the BW exercises harder by adding a jump or clap i.e. clapping push-ups.

Give this circuit a try out on the football field why not bring the weight room to the playing field?

(On bi-lateral exercises switch hands every 5 reps.)

1. KB Snatches
2. Front Plank
3. Goblet squat
4. Bent over Rows
5. Clean and Press
6. KB Swings
7. Lunges
8. High Pull
9. One Leg Deadlift
10. Push-ups

Perform 1-3 rounds

PS- Next Week I am re certifying at the San Diego RKC, Hopefully I can send out a post with a workout from there.