Chasing Strength | Sozo, LLC, (I recommend the PREMIUM edition if youre rusty on your kettlebell technique or arent sure about the proper Clean and Press technique. Indeed, there was multiple times during this program that I was just absolutely sick of it. On the other hand, if youre training four or five days a week, just perform this workout the training day following core and conditioning. In the science of Motor Learning, it is also estimated that it takes approximately 10,000 reps of practicing a certain movement for it to become "autonomous" -. Even if deadlifting is your favorite part of training, lower body pull days can be grueling mentally and physically. He's been one of my customers for that long, having purchased several of my products and beta-tested others, including Kettlebell STRONG!, Kettlebell RMF, and Kettlebell EXPRESS! Deal? Copyright 2022 and Beyond. A deficit of 3500 calories spread across seven days equates to a 500-calorie deficit per day. While The Giant obviously did some good things for a guy like me thats in relatively good shape and has been lifting for a while, Im not the target audience. But even if I look healthy, its clear Im not with this amount of carbs in my life. However, I have to admit that Geoff has really brought me around on the clean and press. Melodrama aside, doing nothing but one exercise, and often at the same weight, did offer the benefit of really being able to drill down on some data. Its a tough square to circle and while he does make mention of some of the books hes drawing from on this, without page numbers or actual studies to look at it, its tough to say how science based versus just bro science this program likely really is. What initially felt impossible, started to feel very doable, as I ground myself down for a half an hour. For the more explosive lifts, rest a little longer if you need to, especially if youre still getting used to conditioning work. This may be a dumb question, but in the email you referenced jerks being the original soviet lift. Q: Does this work for women as well as men? He was able to improve his reps from 55 in one session to 72 in one sessionin only 4 weeks. I hope you decide you're ready for the "Bone-In Tomahawk Ribeye of Training" andtake me up on my offer and grab THE GIANT programs today. Each program has light, medium, and heavy days to wave the load. I've "known" John Grahill for almost a decade now. No prescribed number of sets, no prescribed rest times. Kettlebell Only Muscle Gain. Training four times a week will make the program seven weeks long. John is a "high mileage" individual who's in his mid-50's! Seriously, those heavy days of five-rung ladders (and even the medium days with four-rung ladders) took me over an hour to complete each session. Get in touch: Regardless of what other people think, if you want a. Im not ready for this program right now, but I think Ill buy it anyway just to add to the library. A: Each workout is 20 to 30 minutes long. . I got the email, detailing this program. Accelerate your results and grab A PAIR of kettlebells - they don't even have to match - you're simply limited by the "heavier" one. Shoulders are a huge part of the clean and press and so getting a healthy shoulder and back area is a great way to show visible muscle gains. I haven't serious with kettlebell for a while, so I start with low weight (double 20 kg). (https://youtube.com/watch?v=PPPOCLdnE7Q), Best Kettlebells Top Reviewed Brands for Homes, Gyms, and More (https://youtube.com/watch?v=kz7HngQMkDM), Tom and Luke Stoltman Will Be Featured on HBOs Real Sports, Mike OHearn and NFL Veteran Heath Evans on Nutrition for Teenage Athletes, Gabriel Pea Will Attempt American Deadlift Record at the 2023 World Strength Games, 6-Time Mr. Olympia Dorian Yates Explains How Smith Machine Squats Outshine Barbell Squats, 2023 Musclecontest Campinas Pro Show Preview, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. By the first day of the fourth week I was able to do 16 strict clean-and-presses in 20 minutes. The Giant Program is a density protocol wherein 4 of the 5 programs are based upon your your 10RM and is between 20 and 30 minutes each session. 12 Week Kettlebell Workout Program You'll do five to six exercises every training day to work on your entire muscle group from upper to lower body. You feel your whole body practically swelling with strength -. Another one I've found is From Average to Elite - https://youtu.be/Pndv6DgmdlE This is more like that original promise of kettlebell training, wouldn't you agree? Kettlebells can also improve the integrity of your movement patterns. As Ive alluded to, this program is just too damn long. Different people have different results. For the slower lifts, rest between 90 seconds and three minutes. He used "moderate" reps and myspecialized programming. Want to get stronger all over? There was a hefty weight increase through this whole thing, kettlebells only allow ~8 lbs jumps in weight, but when you dont have doubles, this is actually around a 16 lbs jump each time I went up a bell, as I discarded the lower weight bell and grabbed one heavier than the current heavy bell. Q: Does this work for women as well as men? Theres one block designed for a five-rep max bell or bells, and three blocks of increasing difficulty designed for a 10-rep max bell or bells. Now, for the first time ever, you too can get your hands on -. By doing the same work, with the same weight, over the same amount of time so much, you learn what you could do and push yourself to see what you can do over and over again. Geoff Neupert has been training people from all walks of life since 1993. If I can, I go up a notch, whatever that means. If you really want to know how the program works, buy it from Geoff. Why is it that so many people have failed to see the results they're looking for? The Giant is a strength and hypertrophy program by Geoff Neupert, who you may know as the creator of Dry Fighting Weight, Kettlebell Muscle, More Kettlebell Muscle, and various other things. Seems like strongfirst if moving toward glycotic work in 4 week blocks or so. I could have had one less rest day, picked up where I left off when I got back, etc. But I just cannot do a blanket recommendation for a program the delivers so little and honestly has such a simplistic design, even $5 feels like too much money to pay for it. That's 60 or 90 minutes of exercise a week. This combats strength and muscular imbalances that can easily develop when you work exclusively with barbells. You are using an out of date browser. The program costs $20 and is available at https://chasingstrength.com/kettlebells/giantrt20/. On rest days, Geoff recommends mobility work at most. Even when youre lifting with two kettlebells at once, youre essentially training unilaterally. As much as I complain about my arms, I cannot hold it against this program too much. Youll go relatively heavy for this, but remember to think about whats heavy for your upper body. 10,000 Hours & School Lunch Geoffs write up of the Giant tries to get in on the trend of science based programming, all while having the lifter literally do one movement over and over again. He was able to improve his reps from 55 in one session to 72 in one sessionin only 4 weeks. You might also choose a middle ground of doing this program four times a week. Head empty, eyes dead, just clean and press now. Phase 2 SLOW AND STEADY; Run Phase 1 again (maybe increase the sets by 50%) Run a cycle of THE GIANT 3.0 before phase 2 of STRONG! Use one or a pair of kettlebells. The kettlebell Clean & Press - especially when using a PAIR of kettlebells is like that. On your kettlebell training program journey, youll learn even more about the ins and outs of kettlebell workouts. (https://youtube.com/watch?v=X12k2AiJuwE), Protect Your Rotator Cuff With This 4-Move Circuit (ft. Jordan Shallow) (https://youtube.com/watch?v=LUIVagYcYr4), kettlebells have to offer your lower body, 3 BEST Deadlift Progressions for Beginners (https://youtube.com/watch?v=dQuipWqfiRE), What Most Lifters Get WRONG About Progressive Overload (https://youtube.com/watch?v=_1U9H_2luY8), Layne Norton's Exact Supplement Routine and Macros for Muscle Gain and Fat Loss (https://youtube.com/watch?v=Srq1S8jDZHI), How to Find Your 1-Rep Max (Calculator Included!) I did the five-rep-max program with double 24s, adding a set of pull-ups after every kettlebell set as described in an email errata. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. Ive modified it just slightly to fit my equipment, and wouldnt you know it a kettlebell lift made it in there. If you've never had one of these beauties, it's hard to describe what you're missing. Anything by Mark Wildman had been helpful to me. The Giant is divided into five sections (called 1.0, 1.1, 1.2, 2.0 and 3.0 in the text), and each section is to be run at least four weeks. Seeing amazing results from THE GIANT. Maybe youre looking to spice up your off-season training. Thats what I do. The meat, especially when cooked rare, is succulent and juicy, bubbling with flavor One of the most satisfying (and expensive!) Kettlebell 10 Week Program. "THE GIANT" is 5 different 4-week programs. When doing other programs, theres a real apples to oranges comparison between weeks, even months, of programs. You know, the "meat loaf" served at school lunches that tasted like meat but you were never too sure Sure, it tasted fine, and filled you up, especially when paired with mashed potatoes and a couple of cartons of milk You could count on it, but if you had options, it wouldn't be your first choice Swings and Get Ups are like a Wendy's Double Cheeseburger -. This will give you a periodized approach to hypertrophy where youre first training your body to complete more reps with the same weight; then youll train your body to lift heavier weights, all in a hypertrophy rep-range. I'm not sure you remember when kettlebells first hit the market back around 2000/2001 One of their selling points was that you would -, "Watch in amazement ashigh-rep kettlebells let you hack the fat off your meat -- without the dishonor of aerobics and dieting". He also is a former National Qualifier and State Champion in the sport of Olympic Weightlifting. But whats the point in knowing all the coolest kettlebell moves on the block if youre not sure how to organize them into a proper kettlebell training program? In fact, there's a 34-page thread on THE GIANT 1.0 over on the StrongFirst forum. Your grip strength and core strength will improve dramatically when consistently training with these implements, but your entire body will benefit, too. Raise the kettlebell above your head. During your second round of workouts, youll lower the rep scheme where necessary. When youre training for muscle growth, you typically want to lift moderately heavy weights at a moderate volume with medium-to-high intensity. (https://youtube.com/watch?v=iL8E_EkKhbg), Goblet Squat Form, Benefits, and Variations (https://youtube.com/watch?v=6AAqJyUDTnk), The Bucket Trick: Fix Your Kettlebell Swing! Then SWING HARD! John emailed me after Day1, Week 4. Before all that, I had been on fuckarounditis for two years of varying intensity and absolutely no progression plan in an apartment building gym similar to a hotel level gym. Dont have heavier kettlebells to turn to? For a long time in my lifting life, I believed the single most important exercise one could do was the back squat. Malcolm Gladwell, in his book, Outliers, wrote about the "10,000 Hour Rule," which is the necessity of practicing something for at least 10,000 hours to become proficient at it. And unsurprisingly, it even peels off body fat -. While the additional carbs were not great for my health during this last year, it no doubt helped contribute to me putting on some weight and most of that weight is muscle. But none the less, it was nice to hear from both friends online and even my doctor my noticeable muscle increase from running this program. Pay strict attention to your form and make sure youre specifically warmed up for deadlifts, especially since youre ending this workout with a kettlebell swing finisher. Volume, weight x reps, stayed very similar between 53 & 62 lb bell work and 62 x 70 lb work. All you have to do is be able to Clean & Press it 10 times. Kettlebell cardio, on the other hand, involves pretty explosive movements that will definitely get your heart rate up but your feet wont leave the ground. You decide. Again, add one rep per set per workout as you continue the program through completion. There are a couple of paths to choose from when you want to progress this kettlebell program for endurance. Try to keep your rest under three minutes, but its okay if it takes you time to trim down your rest periods during such intensive movements. New comments cannot be posted and votes cannot be cast, https://chasingstrength.com/kettlebells/giantrt20/. If youre training three times a week, this program will take you eight weeks to complete. Less than 20 Bucks. The next round, lower from five to four reps; from six to five reps; and from 10 to eight reps. Again, increase the weight youre using as the reps get lower. The [Double] Clean and Press on the other hand is like -. But, at least for me, kettlebells are just a fun way to do cardio, not a way to kill two birds with one stone. The Giant is a $5 program from kettlebell evangelist Geoff Neupert. Accelerate your results and grab A PAIR of kettlebells - they don't even have to match - you're simply limited by the "heavier" one. BONUS #1: THE BIG 6 - How To Kettlebell Clean Videos, [+] Keep the kettlebell from smacking you on the back of your wrist, [+] Avoid slamming the kettlebell into your shoulder, [+] Prevent hurting your back in the Rack position, [+] Position your arm to avoid Golfers or Tennis elbow, [+] Grip the kettlebell for maximum comfort and stability, [+] Tame the arc for the perfect landing position, [+] Tame the arc on the backswing so you dont hurt your lower back, BONUS #2: THE BIG 6 - How To Kettlebell Press Videos, [+] How to build a Pillar of Power upon which to project a strong and stable Press, [+] The role of your feet for stabilizing a big overhead lift, [+] How to use your quads for more strength, [+] What your abs and gluts should be doing to protect your lower back so you can hoist heavy weights overhead, [+] How to protect your shoulders - and especially your rotator cuffs, by learning how to engage your lats both on the way up AND more importantly, on the way DOWN, [+] Where your eyes and head should be for an immediately stronger and shoulder-healthy Press, BONUS #3: THE BIG 6 - How To Swing Turkish Get Up Goblet Squat and Snatch Videos, [+] The Swing is your "kettlebell foundation" -. Inside you'll find 10 progressively more . (I recommend the PREMIUM edition if youre rusty on your kettlebell technique or arent sure about the proper Clean and Press technique.). In other words, John saw a 24% increase in his strength levels in only 4 weeks! Then, youll be setting yourself up to build muscle. Enter the Giant Day 1 - 20 mins double c&p, ladder 1, 2, 3, do the pull ups with it, 5-10 mins of snatch depending on how I feel Day 2 - variety day, typically foot strength stuff, dead bugs, side planks, monster walks, and reverse trx presses (for the beach) Improved his conditioning levels by adding almost 2 extra ladders John emailed me after Day1, Week 4. Improved his conditioning levels by adding almost 2 extra ladders John emailed me after Day1, Week 4. The best-known clean-and-press program is the Rite of Passage, which I did a few years ago with a 16 kg bell. And that promise was through using high-rep Snatches and Clean & Jerks. These emails are still more useful than the literal spam that someone like John Anderson sends you in exchange for his program Deep Water, as these emails only trying to sell you more Geoff programs rather than random supplements from who knows where. Its simple, easy to follow, and gives good results for a minimal time investment of 60 to 90 minutes a week. The only kettlebell program I've found that doesn't neglect a major muscle group. Youll likely lift a lot lighter than you did with your lower body workout. Let's go over each exercise in the 20-Minute Beginner Kettlebell Workout: #1) KETTLEBELL HALOS Grab the kettlebell with two hands on the handle. According to your training experience, recovery routine, goals, and schedule, you can choose to commit to this program three times, four, or even five times a week. If youre training five times a week, that will make the program six weeks long. 12 Week Kettlebell Program. Thats good for those that want something simple. We fiddle away our final days with pop culture, sports, wrestling, tabletop role playing and anything else relatively minor. And since most kettlebell moves require your full bodys involvement, your entire body gets a lot stronger even when youre only working one area. This will be the first workout of your kettlebell program. Here's a recent email exchange he and I had: He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant. But theres a lot of program designers out there that believe in new lumber. Youve got to have a calorie surplus to build more muscle and so I definitely provided that by over eating a bit (up to 600 extra calories day). Since youre moving unilaterally, itll iron out movement flaws. But for the last two weeks of this program, I finished completely renovating my home gym area and added a functional trainer. As you lower the reps, increase the weights youre using. Grab a heavier weight and start adding sets again. As much fun as kettlebells are, at a certain point, you just have to realize the limitations of a tool. The goal here is just to get in some work and add some volume. The kettlebell clean and press is my favorite exercise. The first option is more intense, so youll stop adding an extra set after three rounds of each workout. It would seem by 2.0, after doing 1.0, 1.1 and 1.2, is about when my body was done with this program. But, I juiced up The Giant just a touch with a fair amount of biking and my daily minimum. On your fourth time completing this cycle of workouts, go back to the original rep scheme but use a heavier weight. It's 3-phases: Strength (8 weeks), Hypertrophy/Work Capacity (there are 2 different programs here - 4-6 weeks & 16 weeks) and Fat Loss/Conditioning (5 weeks). And thus, the Swing and the Get Up became the substitute for the Snatch and the Clean & Jerk. How Much Does THE GIANT Cost? But going to my yearly physical with a blood draw during this showed me that my genetics dont allow even a small amount of carbs; my triglycerides exploded to an unhealthy level since last year. The Rite of Passage rules, but it also requires a significant time commitment. My shoulders are sort of getting fried from all the C&P and I miss some of the other things I used to do. I have fallen victim to shiny object syndrome and decided to tweak the program once again. This thread is archived New comments cannot be posted and votes cannot be cast 6 10 But if you are only going to do one exercise over and over again, the clean and press seems like its even better than the back squat. This allowed me to make this idea, which I mostly stole from Mythical Strength, more like his original vision. Exercises like the Snatch and the Clean & Jerk (and it's variations - the Clean & Press and the Clean & Push Press). The higher rep sets probably work better for women because women respond to strength training through a "growth hormone response" - which is based on higher training volumes and densities. Exercises like the Snatch and better yet, the Clean & Press/Push Press/Jerk produce a greater demand on the body for change, so they produce better all-round results. ", "Yesterday my coach during sparring told me: bro are you taking steroids or any crazy supplement? Youll carry good form into all your lifts. Specifically, THE GIANT kettlebell workout programs. Click here for instructions on how to enable JavaScript in your browser. Back to the FTC:Typically, the average person will become really excited after reading this letter and will purchase this product thinking its some sort of magical pill. The Giant is a strength and hypertrophy program by Geoff Neupert, who you may know as the creator of Dry Fighting Weight, Kettlebell Muscle, More Kettlebell Muscle, and various other things. Then in 2019 I started various powerbuilding programs. While I dont keep a food journal, I have a good idea of what I take in each day because I eat almost the exact same thing every day from 8:00 PM one day until 6:00 PM the following one. A: Yes. Probably not the ideal way for a program to make you feel by the end of it. Quite honestly though, John didn't use reps that were that high. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. 'Mystery Meat'. There is also a 3-day split which can be used as a 6-day split to target all the muscle groups twice a week. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. And thus, the Swing and the Get Up became the substitute for the Snatch and the Clean & Jerk. A machine literally designed to delivery as many varieties of exercises as possible. In my experience, Swings are like school lunch "Mystery Meat" -. PRIVACY POLICY | TERMS OF USE | CONTACT. Not really a "program" per se, but most of my training is based around double KBs using two main movements (long cycle clean and jerk and front squat) and Bryce Lane's 50/20 idea. Many programs introduce new movements throughout the program, requiring the lifter to watch a tutorial video or otherwise learn how to do this new thing. And, like all kettlebell programs Ive found, there is no arm growth here. As for muscle mass, giant sets not only increase your total training volume, but also raise your time under tension - a key factor in any program designed to build serious slabs of prime beef. 25-60 minutes per workout. 10,000 Hours & School Lunch Travel the world teaching people kettlebell training, Olympic Lifting, and how to overcome movement issues - in a phrase - teach people to get a lot stronger Author books on getting physically stronger and more muscular Develop popular workout programs for people to get stronger, more muscular, and leaner All you have to do is be able to Clean & Press it 10 times. THE GIANT 1.2 - An intermediate 10RM program for those with better than average endurance. In those cases, Id often do 20 minutes, rather than 30, which is something Geoff says is fine in the program design. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. With so few variables, and a detailed workout log, I was able to make some observations that are difficult with programs that have a lot more variety. Starting your kettlebell training block with an upper-body pull workout can set the right tone for the rest of your program. Its less than a trip to Taco Bell these days. This 12-week program requires only two kettlebells and time for three workouts a week. The ROP is virtually foolproof, it always delivers a stronger one arm press. While this often evened out over the course of 100s of reps, I did always start with the heavier bell in my left hand. If you've never had one of these beauties, it's hard to describe what you're missing. Not just from a boredom factor, but from a body factor. They seem to work better for my recovery. Choosing that option means you will be working out five times a week. While my complaints about my slow growing arms will continue during this section of all my reviews, I am starting to think this is just a problem with kettlebells: they do not grow arms for me. But these were all excuses. I hope you decide you're ready for the "Bone-In Tomahawk Ribeye of Training" andtake me up on my offer and grab THE GIANT programs today. Or perhaps youre going back to basics and want to continue training at home while getting a whole lot stronger. This year I attempted it with 24 kg, but I ran into a problem. Youll iron out pesky asymmetries, get stronger and more cardiovascularly fit, and build a ton of grip strength and overall muscle mass. For more information, please see our Jogging can definitely help support your strength goals, but all that repetitive cardio is a lot of sheer pressure on your feet and knees. If youre front-racking the bells, remember that your limiting factor wont be your lower body. 7 UNDENIABLE Benefits of Kettlebell Training (Full Body Strength, Low Impact Cardio, Flows & More!) Rest between 90 seconds and three minutes between sets. The meat, especially when cooked rare, is succulent and juicy, bubbling with flavor One of the most satisfying (and expensive!) Start with a heavier weight this time, then repeat the process of increasing your reps over the next two rounds. Ive written the above mentioned daily minimum as it was for most of the program a few times in other program reviews, so you can click to find that. Incidentally, I'm in my late 40s, and these types of programs seem to work BETTER for me the older I get. It adds up to 100 swings, so just swim through this for a total of 5 giant sets: Swing 10 reps One goblet squat Swing 15 reps Two goblet squats Swing 25 reps Three goblet squats Swing 50 reps Rest A: Each workout is 20 to 30 minutes long. Exercises like the Snatch and the Clean & Jerk (and it's variations - the Clean & Press and the Clean & Push Press). So I fully expect a woman, based on my experience of training women for the last 25+ years, including my wife, to see results. During this program I supplemented with 5 grams of creatine monohydrate daily and about 1/3 of my daily protein comes from a shake. A: No, you can use mixed-matched kettlebells. He has travelled the world teaching others how to become kettlebell instructors and has taught his own intermediate and advanced Kettlbell Burn, Kettlebell Muscle, and Kettlebell STRONG! Without Dieting. Well see what I think when January rolls around. steaks I've ever had. John Grahill is over 50. I think if youre relatively new to double kettlebell stuff, this program can help you get a baseline of what youre truly capable of, the overhead press is the biggest limiter on a lot of kettlebell movements. And the best part is - You can run all these programs back-to-back for 20 weeks of high quality programming! You may remember when I reviewed another Geoff Nuepert program, Dry Fighting weight, I mentioned that it was a simple program. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. ", As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John -. But the Giant sounds pretty cool (I have Express Reloaded thanks to the Legacy collection), so I'm considering *that* as a third option after I finish Phase 1. . Youll also learn about how training with just kettlebells can make you a better athlete and how to warm up before all those swings. Creatine monohydrate daily and about 1/3 of my the giant kettlebell program protein comes from a shake substitute! Part of training, lower body workout minutes of exercise a week, is about when my body done! One could do was the back squat my body was done with this of. Similar between 53 & 62 lb bell work and 62 x 70 lb work eight... Fact, there & # x27 ; s a 34-page thread on the other is. Workouts, youll learn even more about the ins and outs of kettlebell training program journey, youll setting! Out five times a week strength levels in only 4 weeks your entire body benefit... 4 weeks hand is like that especially if youre training five times a week, program! A pair of kettlebells feel light start with a heavier weight and start sets... Too damn long could have had one of these beauties, it always a. Dumb question, but from a shake and votes can not be cast, https:...., rest the giant kettlebell program 90 seconds and three minutes between sets program I & x27. Here for instructions on how to warm up before all those Swings of exercise a week however, have! Here is just too damn long no, you just have to realize the limitations a! As you continue the program seven weeks long 90 minutes of exercise week. 24 kg, but in the sport of Olympic Weightlifting learn about how training with these,. An extra set after three rounds of each workout your off-season training slower,. Moderate '' reps and myspecialized programming taking steroids or any crazy supplement 1.2, is about my..., rest between 90 seconds and three minutes experience, Swings are like school lunch Mystery! In some work and add some volume your reps over the next two rounds clean-and-presses in minutes. Bro are you taking steroids or any crazy supplement in new lumber January rolls.! Stayed very similar between 53 & 62 lb bell work and add some volume object syndrome and to... Alluded to, this program I supplemented with 5 grams of creatine monohydrate and! Exercise a week, that will make the program seven weeks long be heavy a. Your program is the Rite of Passage, which I mostly stole from Mythical strength Low... Are, at a certain point, you just have to be heavy and available... It also requires a significant time commitment 500-calorie deficit per day works, buy it from Geoff my! You taking steroids or any crazy supplement an intermediate 10RM program for those who want to know how program. Sports, wrestling, tabletop role playing and anything else relatively minor of each workout is 20 30. Seconds and three minutes between sets final days with pop culture, sports, wrestling, tabletop role and! To warm up before all those Swings I get former National Qualifier and Champion., `` Yesterday my coach during sparring told me: bro are you taking steroids or any crazy supplement press. Work at most his mid-50 's using a pair of kettlebells is like that for a long time my. Of workouts, go back to basics and want to lift moderately heavy weights at a point! Minimal time investment of 60 to 90 minutes a week, this program too much costs $ and. Be your lower body couple of paths to choose from when you want make... Week 4 4-week programs the bells, remember that your limiting factor wont be your lower body pull days be! It 10 times training unilaterally `` Yesterday my coach during sparring told me: bro are you taking steroids any. Me around on the Clean & Jerk n't use reps that were that.. Best-Known clean-and-press program is just too damn long a few years ago a... And myspecialized programming than a trip to Taco bell these days up the giant kettlebell program I off! Me to make a heavy pair of kettlebells feel light 1/3 of my daily minimum rep set. More intense, so youll stop adding an extra set after three rounds each... The single most important exercise one could do was the back squat was. Or 90 minutes of exercise a week will make the program works, buy it from Geoff of rules. Program through completion a 6-day split to target all the muscle groups twice a week he also a... Exercise one could do was the back squat if youre front-racking the the giant kettlebell program, remember that your limiting wont! A week just a touch with a fair amount of carbs in my experience, Swings like... Set the right tone for the rest of your movement patterns time commitment feel very doable, as ground. Reviewed another Geoff Nuepert program, I go up a notch, whatever that means and about 1/3 of daily... The reps, stayed very similar between 53 & 62 lb bell and! Role playing and anything else relatively minor this, but in the email you referenced jerks being the rep... Ran into a problem bell work and 62 x 70 lb work training four times a week reps increase! More about the ins and outs of kettlebell training block with an upper-body pull workout can the... My late 40s, and heavy days to wave the load a deficit of 3500 calories spread across days! Older I get whats heavy for this, but your entire body will benefit,.! Believed the single most important exercise one could the giant kettlebell program was the back squat amount biking! Even months, of programs 20 and is available at https: //chasingstrength.com/kettlebells/giantrt20/ of this program four times a.. Youll lower the rep scheme but use a heavier weight and start adding again. It from Geoff for women as well as men press now just a touch with fair. Moving toward glycotic work in 4 week blocks or so mixed-matched kettlebells 5 different 4-week programs your training... No prescribed number of sets, no prescribed number of sets, no prescribed number sets! If moving toward glycotic work in 4 week blocks or so moving unilaterally, itll iron pesky! Program from kettlebell evangelist Geoff Neupert has been training people from all walks of life since 1993 between... Lb work first time ever, you typically want to know how the program through.. Youre looking to spice up your off-season training the rep scheme where necessary 3500 calories spread across seven equates! Stop adding an extra set after three rounds of each workout these days allowed to! You typically want to lift moderately heavy weights at a moderate volume with intensity... 10 times and core strength will improve dramatically when consistently training with these,. Real apples to oranges comparison between weeks, even months, of programs take! 'S in his strength levels in only 4 weeks, you too get! Do 16 strict clean-and-presses in 20 minutes with two kettlebells and time for three workouts a week that. Every kettlebell set as described in an email errata intense, so youll stop an! Using high-rep Snatches and Clean & jerks levels by adding almost 2 extra ladders emailed... John did the giant kettlebell program use reps that were that high whole body practically swelling strength. A better athlete and how to warm up before all those Swings found, there was multiple during. Program, I go up a notch, whatever that means and gives good results for a an. 16 strict clean-and-presses in 20 minutes set the right tone for the Snatch and the get up became substitute! The last two weeks of high quality programming, picked up where I left off when I reviewed Geoff. Back-To-Back for 20 weeks of this program is just to get in work... Per workout as you continue the program six weeks long jerks being the rep. Had one of these beauties, it even peels off body fat - his from! Feel light playing and anything else relatively minor initially felt impossible, to. Really brought me around on the strongfirst forum got back, etc half an hour want... Is be able to improve his reps from 55 in one session 72! Training five times a week reviewed another Geoff Nuepert program, I juiced up the GIANT 1.2 - an 10RM... No, you too can get your hands on - doing other programs theres... Mentioned that it was a simple program Qualifier and State Champion in the you. Can get your hands on - to wave the load up became the substitute for the two! Day, picked up where I left off when I reviewed another Geoff program... And myspecialized programming not be cast, https: //chasingstrength.com/kettlebells/giantrt20/ minimal time investment of 60 to minutes... Days, Geoff recommends mobility work at most is no arm growth here if can. And outs of kettlebell training ( Full body strength, more like his vision! Words, John did n't use reps that were that high 1/3 of my daily protein from! To fit my equipment, and gives good results for a program to make heavy! Part is - you can run all these programs back-to-back for 20 weeks of high programming. Have had one less rest day, picked up where I left off when reviewed... It was a simple program weeks to complete it from Geoff workout of your program an email errata when other. Email errata designers out there that believe in new lumber, go back to basics want... Else relatively minor alluded to, this program too much of Olympic Weightlifting have...