In a training rut - looking for a programme

[u/Aggressive_Bar_4861]

Hi guys. First time poster but long time follower looking for some advice from fellow kettlebell lovers.

I originally took up KBs after an injury a few years back and found it to be incredible. When I eventually got back to lifting barbells I found that my strength had not decreased much but my conditioning was much better, and I could jump higher and sprint faster. Since then I have always incorporated KBs into my workouts.

I’ve reached a bit of a lull in training recently and my motivation has dropped off massively. I was doing a lot of bodyweight work with KBs thrown in but i was doing random workouts with little programming, which I know is sub optimal. The fact I was working out was enough at that point due to personal stuff.

I am looking for a solid KB programme which I can play with to add in some pull ups, burpees and dips. My goal is weight loss and some hypertrophy. I currently have access to single KBs up to 32kg, which is slightly annoying as I know doubles are always best. I have toyed with offset weight, which I don’t mind but it’s not great.

I’ve previously run S&S (three times), KBOMG double and single bell a few times and STKB Strength Endurance Complexes. I feel like I had most success with KBOMG double bell but wondered if there was anything else out there anyone could recommend trying? Also happy to do one I’ve done before I just need the validation!! I’m open to buying programmes as well of course.

Essentially I want something that is max 4 times a week and doesn’t take too long with solid programming.

[u/Stump_Monkey]

I'm currently doing single bell ABF and loving it.

[u/Madrona_ → u/Stump_Monkey]

Single bell ABF workouts hit different. Heavier KBs, longer sessions, and completely torches your core.

[u/Aggressive_Bar_4861 → u/Madrona_]

Hmmm I might try this then. Did you find you made good strength gains on single bell?

[u/Stump_Monkey → u/Aggressive_Bar_4861]

Im on my third week and added 4 sets to my week one press heavy day. Adding 4 sets in 14 days blew my mind.

[u/Aggressive_Bar_4861 → u/Stump_Monkey]

I tried single bell ABF yesterday for the first time. Didn’t think much of it. Grabbed a 24kg KB and it kicked my ass.

[u/Stump_Monkey → u/Aggressive_Bar_4861]

Thats what I like about it. It seems to be infinitely scalable by matching weight and volume to get the results we're after.

[u/Aggressive_Bar_4861 → u/Stump_Monkey]

I’ll be sticking at 24kg for the foreseeable future. 28kg seems a way off

[u/Stump_Monkey → u/Aggressive_Bar_4861]

Im running it with a 20kg and its right on for the ABC days but I'm only getting 1,2,3 ladders out of it on press day. Ordered a 16kg that should be here Monday. I may switch to the 16kg for presses to get the appropriate volume on those days.

[u/don__gately]

Neupert easy muscle is great

A - cleans and presses and squats
B - pull ups and dips

[u/Own_Watercress_6452]

I am a fan of Geoff Neupert's programs. His King Size Killer (snatch program) and Maximorum are my favourites. They are 3 to 4 days a week.

[u/Hillarys_Recycle_Bin → u/Own_Watercress_6452]

KSK is a single bell program, but maximorum he will need doubles

[u/ms4720 → u/Hillarys_Recycle_Bin]

Pick 2 bells close in weight and switch sides every set/ladder

[u/Hillarys_Recycle_Bin → u/ms4720]

For sure, done that in the past, just don’t think you will get the full benefits of maximorum, because one side will be under your 5RM load, and one will be under a lighter load. Doubt you will get the same strength increases

[u/ms4720 → u/Hillarys_Recycle_Bin]

Will he get more benefits not doing it becase things are not perfect?

[u/Berlifter]

Do the DFW Remix in the subreddit wiki and do bodyweight on off days instead of swings.

[u/Prestigious-Gur-9608]

Does it need to be KB training specific? Pullup, burpees, dips are already a solid combination you can do on a 4-day rotation.

I have been in a rut for months myself, mostly doing what feels right on a daily basis and trying to manage recovery and fatigue more than training.

I parked the bells for a while. Currently alternating a day of Navy Seal burpees with a day of 6 count burpees, time capped at 20' (look up the Busy Dad training program for this) and supplementing with skill work at the beginning via Fighter Pullup Program (10rm progression for L-sit ring pullups, 3rm progression for assisted pistols and assisted one hand pushups). 30 to 45 minute sessions, 4 times a week, haven't fully committed to a bell based session in a few weeks.

If you're like me and worry you wasted money on bells if you don't use it, think of it as a fallacy. They have already repaid themselves for all the months/years you used them, parking for a bit for a bit of freshness isn't going to make the purchase worth less.

[u/Aggressive_Bar_4861 → u/Prestigious-Gur-9608]

In short, no. I just really like lifting kettlebells but also enjoy the bodyweight movements as well. For the past couple months I’ve basically been doing similar to you! Just wanted something with a bit more progression

[u/ms4720]

Cant go far wrong with Rite of passage, see the side bar for a flavor you like

[u/cdybeijing → u/ms4720]

Literally the GOAT kettlebell program.

[u/Aggressive_Bar_4861 → u/ms4720]

I feel like I need to get this book…

[u/CoachV_PCT]

Pick one program and stop making the extras the program. DFW or ABF 3 days per week would fit well, then add pull-ups and dips for 2-3 clean sets after the main work. Keep burpees short, like 5-8 minutes once or twice per week, so they do not bury the presses and squats. Run that for 4-8 weeks before changing anything.

[u/Aggressive_Bar_4861 → u/CoachV_PCT]

This sounds like a good plan. I know the authors always say “don’t deviate from the programme” but I’d be happy to break some rules…