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5x5 Size And Strength Program For Kettlebell Training

5x5 Size And Strength Program For Kettlebell Training

By Mike Mahler

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold's idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.

Here are two sample 5x5 kettlebell programs

Option One

Monday

A-1: Double Military Press

A-2: Alternating Renegade Row

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Same directions as A-1 and A-2

Wrap up with

Double Windmill 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Wednesday

A-1: Double Floor Press

A-2: Double Bent-over Row

Same directions as above

B-1: Double Front Squat

B-2: Double Snatch

Same Directions as above

Wrap up with

TGU 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Friday

A-1: Seated Military Press

A-2: Renegade Row

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Wrap up with

Double Windmill 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Option Two

Day 1:

A-1: Double Military Press

A-2: Double Bent-over Row

B-1: Double Floor Press

B-2: Double Renegade Row

Wrap Up with

TGU 5x5 l,r (left and right)

Day 2

A-1: Double Front Squat

A-2: Double Snatch

Wrap Up with

TGU 5x5 l,r (left and right)

Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.

Key Points

Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day. Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery. The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both program work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.

About the Author

Mike Mahler is a fitness information provider based in Las Vegas, NV. Mike has been a strength trainer and kettlebell instructor for over seven years and has taught workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, and lifestyle. Mike is also working on a book entitled, "Live Life Aggressively! What Self-help Gurus Don't want you to know which covers how to carry the lessons that you learn from training to other areas of life.

Mike is also a respected writer, known for his honest and fluff-free style, and has written over a hundred articles for publications such as: Muscle & Fitness, Men's Fitness, Hardcore Muscle Magazine, Planet Muscle, Testosterone Magazine, Ironman Magazine, Ironman Magazine Japan, Industry Magazine, and Exercise Magazine For Men. Mike has also been featured in Muscle & Fitness, UPN News, and CBS News

Mike has done over eighty kettlebell workshops since 2002 across the United States and overseas. Some of the locations where Mike has taught kettlebell seminars include: Washington DC, Los Angeles, Dallas, Boston, New York City, Portland, Oregon, San Jose, Miami and Phoenix.

Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning. In addition to his highly in-demand workshops, Mike is the author of three best-selling kettlebell training DVD's: The Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution For Size And Strength and Kettlebell Solutions For Speed And Explosive Strength, as well as two best-selling kettlebell training e-books: The Aggressive Strength Kettlebell Training Manual, The Aggressive Strength Solution for Incredible Kettlebell Training and The Aggressive Strength Solution for Size and Strength.

www.mikemahler.com

What's the best way to soundproof a wooden shed jus for producing?

What's the best way to soundproof a wooden shed jus for producing? Only using 2.5 inch KRK monitors. Door,roof windmill...has no insulation and has 2x4's all around inside.

adding insulation and drywall would be the easiest way. they make drywall special for soundproofing, but that is a lot more expensive

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