Sale!
  • How To Program For Kettlebell Training

How To Program For Kettlebell Training

8 reviews

$12.99

In a perfect world, anyone would learn to program for themselves before they pick up a kettlebell. When utilizing public programs or workouts, no matter how great the workout design is, the person who designed it does not know your ability, technique, training frequency, goals, or the answer to many other important variables that make a program effective. Incorrect programming or not understanding the programming and how to adjust it can lead to serious injuries and to top it off is not effective or delivers the results you expect.

Read the full description below.

The greatest thing about kettlebells is that they’re extremely versatile. Cavemantraining’s website lists over 400 exercises, from the mainstay swings to clean and jerk and mobility movements. But with this many possibilities, especially for those new to lifting, you might feel overwhelmed. What’s the best exercise for me to do? How do I prevent injuring myself or burning out?

In his latest book, How to Program for Kettlebells, Taco Fleur tackles these exact questions to help readers create personalized, safe, effective, and scalable workouts. This book is organized around various goals, from cardio to power and strength to flexibility, to help you progress, avoid injury, and–my favorite part–avoid boredom.

This volume is written for long-time kettlebell enthusiasts and trainers alike, who will find guidance on pursuing new goals and motivating clients. Beginners, working with a trainer (form and technique first!), will also find this book invaluable for designing kettlebell programs that fit short- and long-term goals.

You’ll learn the science behind kettlebell workouts that help increase cardiovascular endurance, that induce hypertrophy to get swole, and that guard against injury with isometric and unilateral movements. You’ll get instructions for how to conduct baseline fitness testing and tracking your (or your clients’) progress. Included are a number of pre-designed workouts alongside variations for regression and progression–so come as you are.

Everyone’s path to fitness is unique. Throughout the book, Taco shares his training philosophy of reevaluating goals, experimentation, and listening to your body. How to Program for Kettlebells builds on holistic concepts that anyone who follows Cavemantraining will be familiar with: the importance of good grips, increasing range of motion, and why dropping your ego is key to strength without overtraining. So if your goal in 2022 is to shed weight, shred muscle, meet a running PR, or simply find workouts you’ll love for life, this book is a must-read.

Emily Glaser

Who Will Benefit From Buying This Book?

Anyone that want to achieve results with the kettlebell and is after the knowledge to reach their goals will benefit from buying this book.

People that train at home with their kettlebells.

Trainers that use kettlebells with their clients.

Anyone that:

  • is not making progress with their training.

  • is stuck in a rut.

  • is no longer enjoying their training.

  • doesn’t know what to do in their workouts.

  • wants to have a solid step-by-step plan to follow.

  • feels like they have no clue what they are doing.

  • needs a structure to follow.

  • requires motivation.

  • wants to stop wasting time.

  • wants to meet and smash goals:

    • weight loss

    • generic fitness

    • hypertrophy

    • endurance

      • cardio

      • muscular

    • power

    • strength

    • flexibility

    • mobility

Or just wants to feel and look better.

 

In a perfect world, anyone would learn to program for themselves before they pick up a kettlebell. When utilizing public programs or workouts, no matter how great the workout design is, the person who designed it does not know your ability, technique, training frequency, goals, or the answer to many other important variables that make a program effective. Incorrect programming or not understanding the programming and how to adjust it can lead to serious injuries and to top it off is not effective or delivers the results you expect.

This book explains the goals one can work towards, how to program and work toward them, it explains the training methods, and above all, it covers the most common mistakes made in programing for kettlebells. I will cover aspects of programming like angles, load, duration, recovery, reps, rounds, progression, and much more. As with all the Cavemantraining books, the objective is to cover a lot and dig deep but without too many technical terms, and if not possible, then the technical terms are explained in several different ways.

There is no one better at programming for yourself than you. Only you know how you feel, recover, how much effort you put or how much more you can put in. Therefore, once you understand how and why to program, you will reach new levels of strength, cardiovascular endurance, flexibility, power, or any other goal you program for.

There are many ways to program and all are right if they’re right and work for you. This is the Cavemantraining way to program.

 

Table of Contents

  • Cavemantraining 4
  • Who Will Benefit From Buying This Book? 5
  • About The Author 9
  • Copyright 13
  • Definitions 15
  • Expectations 18
  • Warning 19
  • Muscle Adaptation to Exercise 21
    • Muscle Fibers 24
  • Goals 25
    • Endurance 25
    • Strength 30
    • Hypertrophy 31
    • Power 32
    • Pace 32
    • Flexibility 33
    • Mobility 33
    • Set Realistic Goals 33
    • Goals Summary 34
  • Reaching Goals 35
    • Testing Cardiovascular Endurance 35
    • Testing Muscular Endurance 37
    • Testing Mental Endurance 37
    • Testing Flexibility 38
    • Testing Mobility 38
    • Testing Strength 38
    • Testing Power 40
  • What do you Want/Need? 41
  • Progressing 44
    • Beginners and Unconditioned 45
    • Mixing it up 49
  • Training Periodization 49
  • Communication and Listening to Your Body 51
  • Training Methods 52
    • Cardiovascular Training 52
    • Interval Training 59
    • Strength Training 64
    • Hypertrophy Training 69
    • Power Training 73
    • Flexibility Training 73
    • Mobility Training 74
    • Circuit Training 75
    • Unilateral Training 75
    • Isometric Training 79
    • Mental Toughness/Endurance Training 79
    • Optimal Repetitions and Weight 83
  • Overtraining 86
    • Finger Flexors/Grip 86
    • Tennis or Golfer’s Elbow 87
    • Erector Spinae/Lower Back 87
    • Shoulders 90
    • Angles and Exercise Variations 91
    • Programming 91
    • Periodization And Overtraining 94
  • Programing Weight/Load 96
    • Basic Weight Selection Principles 98
    • Targeting Muscles 98
    • Muscles Don’t Push 102
    • How to Progress? 103
  • It’s in the Details 104
    • Concentric and Eccentric 104
    • Speed 106
    • Angles 106
    • Stance 106
    • Pace 107
    • Rating of Perceived Exertion 108
    • Technique 109
    • Progression 110
  • Are Publicly Available Workouts Bad? 111
  • Technique 113
    • Mind-muscle Connection 113
  • What Weight Kettlebell to Start With? 115
    • What Weight Kettlebell Should an Unfit Man or Woman Start With? 115
    • What Weight Kettlebell Should The Average Person Start With? 124
  • How to Proceed From Here? 132
  • Thank You 134
  • Other Kettlebell Books 135
  • Online Kettlebell Courses And Products 138

 

 

IMPORTANT: Please note that your email address is the case-sensitive password to open the PDF. You should save the document to your computer so you can refer back to it in the future.

Download help
Not sure how to download?
 Don’t know what the password is?
Don’t know where to save the file on your computer?
Check out our FAQ.

Share the Knowledge

8 reviews for How To Program For Kettlebell Training

5.0
Based on 8 reviews
5 star
100
100%
4 star
0%
3 star
0%
2 star
0%
1 star
0%
  1. gilbert gurney (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Great content and information

    (0) (0)
  2. waite T. (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Currently reading through it. Alot of great detail and information in all aspects of training in general.

    (0) (0)
  3. Luis Enrique Hernandez (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    I like because Taco goes to the point, and tell us really good information

    (0) (0)
  4. Christopher Carrington (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Informative, clear and concise.

    (0) (0)
  5. Daniel Thambyrajah (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Practical system and science through the simple use of language.

    (0) (0)
  6. William (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Just what I was looking for, being able to create appropriate workouts to meet your goals was made easy using the ideas from this book.

    (0) (0)
  7. Richard Lash (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    A ton of useful training information.

    (0) (0)
  8. Roman (Verified Customer)

    Verified reviewVerified review - view originalExternal link

    Awesome book! Lots of valuable information! Very useful tips on programming the workouts and great details on strength-power-speed correlation, grip importance, setting up goals, progression and much more! Definitely recommend! Thank you

    (0) (0)

Only logged in customers who have purchased this product may leave a review.

Q & A

There are no questions yet

Ask a question

Your question will be answered by a store representative or other customers.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Thank you for the question!

Mail

Your question has been received and will be answered soon. Please do not submit the same question again.

Error

Warning

An error occurred when saving your question. Please report it to the website administrator. Additional information:

Add an answer

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Thank you for the answer!

Mail

Your answer has been received and will be published soon. Please do not submit the same answer again.

Error

Warning

An error occurred when saving your question. Please report it to the website administrator. Additional information:

Shopping Cart