Can you combine kettlebell programs…?

The ULTIMATE Kettlebell Program

(No one has asked for “more” - usually they ask for “less” - which I provide.)

“Tough As Nails” Programs

(See if you can do any of these with a pair of 32s - I dare ya. ;-])

This seems to be a common question.

“How do I combine ‘Kettlebell Smoker’ with ‘Snatch Til Ya Die?’...?”

… or some variation thereof.

(FYI - I just completely made up those program names.)

There are 3 keys I think to being successful in maximizing your results from any program, before you think about combining them:

1- Remember, it’s not how much work you can do, but how much work you can recover from.

Recovery is where you see your results.

Recover happens between workouts. (Your workout is the stimulus for change.)

Recovery occurs from rest - a full 7+ hours of sleep a night, plus some “active recovery” like restoration work, mobility, sauna - that sort of thing.

2- If you need “more,” look “within.”

What?

Is that some kind of Zen Koan?

Kinda, but not really.

Many guys just “chase reps” - they throw their kettlebells up in the air with “barely there” or “good enough” technique instead of focusing on the skill of strength.

If you focus on great - “as perfect as you can get it” technique - then you can squeeze more stimulus from each and every rep.

You may not - forget that - you won’t get as many reps, but each rep will be a higher quality and produce a stronger stimulus for change inside your CNS.

Think of it as doing more with less.

For example, would you rather break rocks in the blazing sun 10 hours a day for $10 an hour? Or would you rather trade stock options for two hours a day and make $100 a day?

Chasing reps is like breaking rocks. Skill training is like trading stock options.

3- Look for the “small hinges” you’re missing.

Ever hear the phrase, “Big doors swing on small hinges?”

Many guys think the secret to getting bigger faster results is by working harder.

Hence the question, “How do I combine ‘Kettlebell Destroyer’ with ‘The No Pain, No Gain Train’...?”

(Again, made up program names.)

Yes, you can build a fair amount of muscle and strength, and strip off body fat with the properly constructed KB programs.

BUT…

You can make TREMENDOUS gains (GAINZ) faster by focusing on one or two “small hinges.”

“Small Hinge #1” - Food

Food is fuel. Not a ‘good time.’ So, refuel with the appropriate food.

A protein rich diet to build muscle and strength and speed up recovery is a good place to start.

Need to burn fat?

Consider adding in a 24-hour fast.

24-hour fasts have been shown to increase Growth Hormone release by a factor of 20 in men, and 10 in women.

“Small Hinge #2” - Sleep

A 2010 study showed that sleeping only 5.5 hours a night on a reduced calorie diet decreased fat loss by 55% and increased muscle loss by 60%!

Yeah, sleep’s THAT important.

So at the end of the day, here’s my once and for all answer about combining programs:

DON’T.

Implement the 3 keys instead.

Stay Strong,

Geoff

REFERENCES: