KettlebellPlanet.com

I am trying something new out in my training. To try and build size and strength I am going to squat at the beginning of pretty much every training session. To avoid completely burying myself I plan to vary between the front and back squat. I also plan to go heavy, but only really push the squat once per week. This is based on the writing of John Broz and Legs First, by Dan John.


Here is what the first training session looked like. Keep in mind I had a hard weekend of strongman training the previous two days. Normally Monday is a conditioning day and I would only have done the conditioning work in the PM.

Monday AM

• Front Squats, no belt
• worked up to a heavy single
• dropped it down 30lbs for 3 x 2
• Total of 30 reps including warm-up sets
• A1 Pull-Ups with Fat Gripz 
• 4 x 8
• A2 Push-Ups
• 4 x 20
• Reverse Hyper
• 2 x 10 to loosen up the lower back

I have shown this video before but it deserves a reset. Watching this kid destroy my all time best front squat was a big eye opener for me. He trains with John Broz and so must squat 7 days a week, 2x a day everyday except for Sundays. It sounds brutal but appears to work!


Monday PM, Conditioning

• A1 Freestyle Kettlebell Juggling
• swings, high pull, cleans, etc
• 4 x 50
• A2 Flex Band Curls
• 4 x 10-15
• B1 Flex Band Reverse Flys
• 4 x 10
• B2 Flex Band Rows
• 4 x 30

Kettlebell Juggling is really just a fun way to stay in shape for me. Years ago I bought Jeff Martone's DVD H2H and really enjoyed it. I think that kettlebell training has it's place in getting strong and fit, but if you want brutal power, you need to get under a heavy barbell regularly.



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